Truth be told I had no right to rock up to the start line of the Transcend Ultra a few weeks ago. I hadn’t trained for nearly two months post the Cape to Cape Ultra ( https://www.cape2capeultra.com.au/  check out this miler if you are in WA or Australia, it is bloody brilliant ! ) in early June. No mojo and legs that felt like I was the tin-man from the Wizard of Oz. I had heard tales of woe from this event due to the steep gut busting ascents and hair raising descents coupled with   terrain that was built to send you to the local ER department, rocky and unforgiving.

Undeterred I went with my usual logic of I paid for it , there’s no refund and what else was I doing at six am on a freezing Saturday morning. What’s the worst that could possible happen ?  I’ve written a post on the whole sorry affair on the blog so maybe read that first before continuing on .. ( https://www.runbkrun.com/2025/08/20/transcend-ultra-2025/ )

So assuming you’ve read the post on the event you’ll know I nearly pulled out at the first aid station , continued on to the second aid station, took drugs, got strapped up and finished like a train. Amazing how I summed up the whole post, which took me the best part of half a day to write,  in one sentence.  Maybe I should ask AI to have a go.

Here’s a concise summary of the “Transcend Ultra 2025” race report from RunBKRun, published on August 20, 2025:

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Overview

The author—already undertrained due to lingering fatigue from a previous ultra (Cape to Cape) and a failed double-run attempt—entered the Transcend Ultra with a very low training base. His minimalist seven-week build-up included one Yelo run, a 5 km race, and disheartening outings that left him struggling from the outset Run Bk Run.

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Race Details & Conditions

• Held on August 16, 2025, this ultra covers ~65 km through the Avon Valley, starting at Walyunga National Park, traversing Mt Mambup, Bells Rapids, Avon Ridge Estate, Paruna Wildlife Sanctuary, and more Transcend TrailsRunning Calendar Australia.

• Ascent totaled over 3,000 m, making it a grueling and very technical course Run Bk RunTranscend Trails.

• The start time was around sunrise in cold conditions (about 3 °C)—bitter, especially as the author regretted shedding his coat too early Run Bk Run.

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The Unfortunate Incident

Barely two kilometers in, he sprained his ankle after misjudging a puddle. The mishap immediately froze his race, turning the rest of the course into a painful struggle Run Bk Run.

Despite the injury, he chose to soldier on—slowly hiking up climbs and enduring painful descents, passing through aid stations with the help of tramadol (his “just-in-case” pain relief) Run Bk Run.

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Race Experience & Scenery

• Despite the injury, the course’s beauty impressed him. He stopped frequently for photos of breathtaking views, waterfalls, and single-track trails that were postcard-worthy Run Bk Run.

• He was aided by the helpful volunteers, race director Shane (who even brought sweets and toasties), and camaraderie with familiar ultra runners like Phil Gore (a world-record backyard ultra runner) and the WARP relay team Run Bk Run.

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Summary Thoughts

• Training deficit—the author had a string of underwhelming sessions and limited volume leading into the race.

• A terribly technical and hilly course made it challenging under any circumstances.

• A rookie error and early ankle injury significantly hampered performance—but he persevered through pain.

• The scenery and community—volunteers, scenery, familiar faces—were highlights that kept him motivated to finish.

Wow, that AI bloke is pretty good. ?  Anyhow, forget what he (or is AI a she? Actually assuming AI thinks it’s always right it must be a woman ? ) said.. let’s go into more details about the question of this post.  How much is too much or is a DNF better than a DNS? 

When my good friend Sarah Dyer took this photo below I was so close to calling my current Wife and asking her to come and pick me up. The only reason I didn’t was she was probably an hour from my location and would probably tell me to continue on, she is Scottish you know and an advocate of tough love apparently.  At this point my ankle was hurting  after spraining it in the first two kilometers of the event and I was hobbling more than running,  which accounted for my position towards the back end of the field.   I sat down post photo , took some pain killers and had a good talk to myself , enough to persuade myself to at least carry on to aid station two as there really wasn’t any other option. I think I uttered some David Goggin’s quotes about ‘staying hard‘?  (I’ll explain later in this post)

The question is was this the right decision ? In hindsight it was as the drugs kicked in (don’t judge me) and at aid station two my ankle was strapped and was no longer an issue, my lack of training of course still was but I managed to continue through the field and finished before it got dark.  I left the event very happy that I had managed to finish and also thoroughly enjoyed the trails, they were special, which combined with the perfect conditions made the whole event ace.  As you can see from the image below taken at eight hours into the event it’s a different runner, and that’s ultra running.

I have run 109 marathons  including ultra marathons (the split is 48 marathons and 61 Ultra-marathons )  with two DNF’s in there. (Not counting the twelve backyard Ultra’s where I DNF’d eleven times (winning one) , but of course everybody bar the winner DNF’s in a backyard Ultra. )

There’s also a very weak 33 kilometres at my first Lighthorse Ultra twelve hour race in 2019 ( https://lighthorseultra.com.au/ ) where I scuttled home after three hours but as it’s a timed event you can’t DNF. In my defence I had moved house the previous week,  alone as Karen and the kids were in the UK. This was also my first timed event and I had no idea what to expect. I ran with Jon Pendse who set a twelve hour record for the event which has still to be beaten.  It was a midnight start (my first) and I remember being in a portaloo at three am just staring at the mirror on the wall absolutely spent,  with no idea how I was going to continue for nine more hours. Easy option, pack up my gear and go home. Funnily enough I got up the next morning and ran another 32 kilometres.  If I’d gone back to the event I could have finished with a reasonable total.  I have competed at this event every year since, in the 24 hour version , and podiumed every time with a 206km PB, that’s five podiums, my best results at an event. This is a theme in my DNF events.

My two DNF’s were both in 2020. My first was at the Delirious West 200 miler in February. ( https://www.deliriouswest200miler.com.au/ ) I hadn’t trained for months before the event recovering from a particularly nasty man-flu (or maybe COVID, a very early case in late 2019) picked up post my last sub three hour finish at the City to Surf marathon in August of that year.  I’d trained for less than 100 kilometres in 2020, not ideal preparation for your first 200 miler.  I got what I deserved with no training and no idea about nutrition or hydration. After just over a hundred kilometres , at two in the morning,  (the witching hours) sitting alone in my mate Felix’s car, legs seized, I pulled the pin.  I hadn’t eaten enough or drank enough and although I was loving the whole experience my legs seized completely and after many falls it was too easy to just stop.   No crew and no reason to go on I was whisked away to Warpole and a comfortable bed for the night.  I was devastated but as with the  Lighthouse Ultra I have since returned to this event five times and it is now my favourite bar none, with all top ten finishes including a podium.

My only other DNF was at another one of my favourite events (now) the Feral Pig Miler.  ( https://feralpigultra.com.au/ ) This was November 2020 and I had trained well for this event. Again my first 100 miler but I had finished a 24 hour Backyard Ultra as well as placing third at the 24 hour Lighthorse earlier in the year, so I had some running long experience.  I think I ran too conservatively  for this one and walked too often, albeit I was having the best time with the company.  I have finished this event three times prior but never really beaten it, I have always stumbled to the finish.  It’s one of my favourites because it is just so bloody hard with the event taking you back to the start line , at around 132 kilometres, and then making you do the death loop, which is by far the hardest part of the course when you are totally goosed and the option to DNF is right there infront of you.  The first time I did it I succumbed to the option to DNF back at the start and my mate Adam, who had came out to pace me , took me home just after midnight I think.  With hindsight not knowing the course and never running on it was a big mistake. Since then I have spent hundred of hours on the course, including finishing it three times,  and know it like the back of my hand , making the event so much easier.  So the Feral is one of my favourites just because it is such a challenge but, as most local runners know , I always retire every time I finish and then scuttle back once entries open .

Lets ask that bloke AI again ..

Top ultra runners generally have a very nuanced view of a DNF (Did Not Finish). In ultra running, a DNF is often not a failure in character but a strategic and sometimes essential decision. Here’s a breakdown of what elite ultra runners typically think:

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1. A DNF is sometimes the smartest choice

• Ultra races are extreme tests of endurance, often lasting 12–100+ hours. Conditions can change rapidly (heat, storms, injuries).

• Elite runners see DNF as a decision to protect long-term health rather than a moral failing. Pushing through an injury or severe fatigue can end a career.

Example: Kilian Jornet, one of the world’s top ultra runners, has DNFs in his career and has spoken about choosing to drop out to avoid risking injury or illness.

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2. DNFs are learning experiences

• Most top runners review their DNFs meticulously: what went wrong in training, pacing, nutrition, or strategy.

• They often treat a DNF as data for improvement, not shame.

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3. There’s a mental component

• Some see finishing at all costs as heroic, but elites recognize the difference between courage and recklessness.

• A DNF is a demonstration of self-awareness and discipline in many cases.

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4. The culture is more forgiving than in shorter races

• In marathons or track races, not finishing is often stigmatized. In ultrarunning, DNFs are very common—even among top pros—because races push human limits.

• Some ultras have 50% DNF rates in tough conditions; finishing is often celebrated over placing.

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5. Context matters

• Injury, illness, extreme weather, or equipment failure can justify a DNF.

• Dropping out early due to poor preparation might carry more personal disappointment, but most elite runners focus on the lessons rather than the shame.

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Bottom line: In the world of elite ultra running, a DNF is not a moral failure but a strategic decision. Most top runners respect a DNF if it’s done for the right reasons and learn from it. They prioritize longevity and smart racing over ego.

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Here’s a closer look at how three of the world’s top ultra runners—Kilian Jornet, Courtney Dauwalter, and Jim Walmsley—view and respond to a DNF (Did Not Finish), based on their personal experiences and insights.

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🏔️ Kilian Jornet: Prioritizing Long-Term Health

Kilian Jornet, renowned for his endurance feats, emphasizes the importance of making strategic decisions during races. He has openly discussed instances where he chose to withdraw from races to prevent potential long-term injuries. Jornet believes that such decisions are essential for preserving one’s health and ensuring a sustainable career in ultra running. He views a DNF not as a failure but as a responsible choice when faced with challenging conditions.

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👟 Courtney Dauwalter: Embracing the Learning Process

Courtney Dauwalter, celebrated for her remarkable achievements in ultra running, has experienced her share of DNFs. She considers these moments as valuable learning experiences rather than setbacks. Dauwalter emphasizes the importance of listening to one’s body and making decisions that align with long-term well-being. She encourages fellow runners to view a DNF as a part of the journey, offering insights that can lead to better preparation and performance in future races.https://www.injinji.com/

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🏃 Jim Walmsley: Acknowledging the Mental and Physical Limits

Jim Walmsley, known for his aggressive racing style, has faced DNFs in his career. He has openly acknowledged that pushing beyond one’s limits can sometimes lead to a DNF. Walmsley views these experiences as opportunities to understand the mental and physical boundaries of the sport. He emphasizes the importance of resilience and learning from each race, regardless of the outcome.rockingultra.com

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In Summary:

For elite ultra runners like Jornet, Dauwalter, and Walmsley, a DNF is not seen as a defeat but as a strategic decision or a learning opportunity. They all agree that making informed choices during races is crucial for long-term success and health in the sport.

If you’re interested in more detailed accounts of their experiences with DNFs or insights into their training and racing philosophies, feel free to ask!

• A crew is a big DNF ‘buster’ for many reasons. First you are part of a team so it’s not so easy to just DNF when you feel you are letting down the crew. Also a good crew knows your mental and physical boundaries and when to push and when to comfort, they provide the fuel (and steak with onions!) and also the kind words that keep you moving forward. I have been crewed by my good friend Mark Lommers, and before him the great Gary Devries and Alex Leong, for the last four years and he knows me as well as I know myself. He understands my moods and adjusts his input accordingly, he is quiet when I need him to be quiet and encouraging when I need help; everybody needs a ‘Mark’.  Being part of a team is massive, as my mate Rob Donkersloot often says these longer races should be two different events,  for the runners with crews (business class) and the ones running alone, ‘screwed‘ as Rob calls it. I totally agree.

• Experience and knowledge trump just about everything when it comes to ultra running.  All three of the events I have DNF’d  (if you include the Lighthorse Ultra 12 hour) were my first time and since then I have finished all of them multiple times , and loved them all (bar the Feral Pig which is still a bugger of an event!)  If you are attempting an event for the first time find out as much as you can about the terrain, conditions,. aid stations and if you can run as much of the course as possible.  Anticipate issues and have mitigating plans put in place for as many possible scenarios .

• A Porsche with an empty fuel tank is just a lump of metal on wheels. Fueling correctly will help you on your way to running success. something as easy as eating and drinking , correctly, is paramount to finishing ultra marathons, especially the multi day events.  It doesn’t matter  how good a runner you are if you run out of fuel , you stop.  This impacts so many ultra runners and I’d say is the number one DNF reason. Getting your fueling right is just so important, that’s why I have a ‘Mark’ (see point one) Know what your stomach  can handle and practice your fueling strategy under as near to race conditions as you can. Personally I’m pretty lucky and just eat normal food for most of my longer events, and,  as I love eating , I don’t normally have issues. I reckon I put on weight after running the Delirious West 200 miler each year as the aid station food , and Mark’s cooking , is so good.

• Understand in an ultra there will be highs and lows, enjoy the highs but work though the lows.  Very few runners have the perfect race, if such a thing even exists. Of course some just ‘complete’ the event and enjoy the party bus at type back of the pack, just ahead of the sweepers.  In this case you can go through the whole event without hitting any lows bar an upset stomachs from spending too much time at aid stations.!   Most of us compete, rather than complete, so push ourselves and when this happens you are going to experience lows be that down to physical exhaustion (remember Goggin’s and his 40% rule) or fueling issue i.e. letting your hydration or nutrition levels drop.  When this happens you just got to buckle down and wait to come out the other side because invariably you do.  That may come down to a handful of Jelly babies, sleep, rest , kind words from your crew (or a mouthful of abuse?) , the sun rising, the sun setting , there are an endless triggers that will help you drag yourself our of your low and head back into the high of what you are doing… being awesome.  Understanding this is paramount to success at ultra events, paramount.

• Have a why. Understand why you are doing the event. This why is so important because you will need to call on it when you are close to pulling out. Every runner has their why and it can make the difference between a DNF and a glorious finish, against all the odds. It’s a simple but so powerful thing. Write it down and hand it to your crew to be used sparingly and only in the case of an emergency. Ask them to hand it to you when you are contemplating the unthinkable. It will get you out of the chair and back into the event, I promise. 

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Big shout out to fisiocrem , this product is just incredible for tired and aching legs. I use it daily and have noticed a vast improvement in recovery.

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

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