Last weekend I ran the Perth marathon for the fifteenth time, and fifty first marathon, at fifty-nine, with little or actually no marathon training but running around sixty kilometers a week. I finished in three hour and nineteen minutes, good enough for a top 10% finish overall, 379 out of a field of 3,829. My question is how is this possible? Ok, I have experience and have run a lot faster but to finish top 10%, a few months short of sixty years old, with no real marathon training or weekly distance is a concern. So my question is am I superhuman, my preferred explanation, or are marathon times increasing as the event becomes more and more popular, the more likely scenario.
It’s likely the first question that you’ll be asked when you tell people you’re a runner: what’s your marathon time? Running a marathon is a bucket list thing, and clocking a fast sub-something time is the ultimate goal. And if you happen to also beat the marathon time of a colleague or your neighbor, that’s a welcome bonus. Marathons make us competitive. But how long does the average person need to complete 42.2 kilometers? And how has performance developed throughout the years?
Something that can be seen word wide is that the popularity of running marathons has reached a bit of a plateau. That’s what Runrepeat concluded based on 107.9 million marathon results from 70,000 events in the period of 1986 to 2018. After reaching a peak of 9.1 million marathon finishers in 2016, the number of participants shrunk with 13 percent in 2018. Also, runners have never been slower. Especially men. While the average man ran a sub-4 marathon in 1986 (3:52:35 hours), that number is now 40 minutes higher: 4:32:49 hours. That might have something to do with the average age of the participants, which has gone up. In 1986 the average age was 35.2 years, while in 2018 that was 39.3 years.
If we look at the average marathon times per gender, you can see that men relatively slowed down more than women. With 27 minutes, the average time for men went up fast until it reached 4:15:13 hours in 2001; after that it slowly continued to go up. Women on the other hand slowed down more than men from 1986 (4:18 hours) until 2001 (4:56 hours), but in recent years they have actually started to run faster again. That could have something to do with the fact that for the first time in the history of marathon running, women dominated the field in 2018. 50.24 percent of the participants were female in that year.
Looking at the average marathon finishing times my time at Perth last week was well over an hour quicker than the average, and if I was to run the same time in a few months, when I hit sixty, it would be ninety minutes quicker than average. Remember I ran Perth with no specific marathon training, just consistent sixty kilometres week distance and a few ultra marathons chucked in for good measure. Actually, if you add in the races before Perth, I actually rocked up to the start line on fatigued legs from racing ultras.
I put the slower times down to one main point; more people are running marathons. Back in the day only athletes ran marathons, let me rephase that, competitive athletes. It really was a race for very fit people only; the average runner wouldn’t even contemplate turning up at the start line in their Dunlop Vollies. Marathons were for the elite of the sport and also seen as potentially too dangerous for most runners, the risk of injury being too high and also the training and recovery periods taking too long, affecting the rest of the training season.
My first marathon was Perth 2002, and I turned up on the day, entered and off I went. This year the Perth marathon sold out months before the start and there were nearly four thousand entries, a 100% increase on the entry numbers two years previous. Speaking to the Race Director post event he was talking up another doubling of entries next year. We really are in a running boom, but what has sparked it.?
COVID would have a lot to do with this resurgence I feel. When the only way you could get outside was to exercise everybody either brought a dog or started running. Post COVID people actually realised this running lark wasn’t that bad and suddenly they started entering events. Couple this with the emergence of the 5k Saturday morning park run and all of a sudden everybody is lacing up. The stigma of only athletes run marathons is also now long gone and the event is seen as an achievable goal for most runners. Then add in Socal Media and the Run influencer and there you have it, a running boom like no other.
Of course, we are also seeing the completing marathon mindset rather than the competing. Runners are finding the pain box and instead of opening the door and jumping in they slow down, take out their phone, and take a selfie. I must admit at Perth this year I’ve never seen so many phones as arm’s length pointing at the runners who held them.
If these run influencers can encourage more participation, it is a good thing, right? Yes and no. Back in the day if you wanted to get into A World Major marathon it was possible via either a good marathon time or just entering early. Those days are long gone and it’s normally a ballot at best. London has grown so big they are now having two marathons, on separate days over the weekend, to try to accommodate more runners. Even doing this your chance of getting an in is less than 10% as there were over a million entries.
The situation now is ‘proper’ runners can no longer get into marathons to compete because their spot is taken up by a runner who has no intention of pushing themselves and is just interested in the kudos of completing a marathon. I understand that comment is quite inflammatory as what constitutes who has the right to start a marathon, a competitive runner aiming for a sub three-hour finish or a runner just interested in finishing under the cut off time? Are they equal?
One solution would be to only allow entries to certain marathons on previous finishing times. Let’s say a marathon has fifty thousand field and a million requests for entries, (i.e. the London Marathon) then the fastest fifty thousand, on their best marathon times the previous twelve months, would get an entry. You could set aside a small percentage for a ballot and/or charity entries to give everybody a chance, but the main field would be made up of the quickest athletes. At the moment this is the opposite of what happens, for all world majors there is a good for age entry where achieving a certain time qualifies you an entry. The only issue here is there is a larger and larger pool of runners achieving that time and because of that it can come down to the fastest athletes rather than just achieving the time required.
Of course, there is always the option to buy yourself into most marathons, you can always find a company offering marathon packages which would include an entry plus a hotel package and a few extra items thrown in to justify their price. A frend of mine looked in to the Tokyo marathon afeter missing out on the ballot a number of times and it was close to $8K AUD, ouch. An example is Travelling Fit, and I know a few of my running friends have used this company. ( https://www.travellingfit.com/ )
Influencers have their place I suppose, if they encourage more participation in sport that’s a good thing but there is a thin line between encouraging and then coaching. You need to be wary of anyone online and their recommendations unless they are a proven coach or have decent reviews and experience you can trust and there are thousands of these very good influencers doing what they love and bringing you along for the ride. Of course, on the flip side there are also the influencers with dubious practices and loyalty to brands for financial gain rather than brand quality, shock horror.
The best influencers preaching running content earn many times more than professional running athletes, but I suppose people relate batter to the Instagram running influencers than to a professional runner who posts infrequently on events and times that are beyond the normal human being. Runners can relate to an influencer struggling to break a four-hour marathon compared to a professional chasing the two-hour version. Their content is so much better than a professional athlete as it’s their main source of income and they study the trends and algorithms to give them the most exposure and make sure their posts end up in front of the right people. An athlete hasn’t the inclination, or know how, to do this, they are more concerned with making a living running rather than talking about it. This is the main advantage an influencer has, they are appealing to runners going through the same journey as them, they have slick and professional media and can offer brand discounts, they resonate with the aspiring runner. Professional athletes can see aloof or have little or no personality.
When the influencer has some natural ability, they can use it for good. Nedd Brockman is a good example of a running influencer who has put his popularity to good use bringing in millions of dollars for his chosen charity, helping the homeless. ( https://neddbrockmann.com/pages/my-story ) As well as feats of great endurance Nedd is now concentrating on his marathon time and looking to get into the Australian marathon team for the next Olympics. He is the perfect mix of running influencer and natural athlete with a magnetic personality, a combination which has earned his charity millions of dollars and also made Nedd a rich man with his percentage cut of all donations., which is fair as he has to earn a crust.
Perth to Sydney, 46 days.
On the run influencer topic, I retained my second spot in the best Australian running blog list from Feedspot (see below). This website is awesome for all things blogs, news sites and just about anything really. I highly recommend the website and please note there are no kickbacks here. ( https://www.feedspot.com/products )
Feedspot is an RSS Reader that lets you subscribe to blogs, news sites, and any website you want to keep up with.
That’s enough on this topic for the moment, there is so much more I could delve into, but I will leave that for another post, for the moment I have to go for a run to maybe help with the reversal of the ever-slowing average marathon time.
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!
Great hydration.
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.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
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/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats! . ( https://coros.net.au/ )
My good mate Phil Gore has started his Project 168 which is running a 6.7 kilometre loop on the hour every hour for 168 hours, that’s a full week of running. For the uninitiated a Backyard Ultra is completing a 6.7 kilometre loop within an hour and any time left over is for rest, refueling or generally mucking about. The next lap starts on the hour and continues until there is only one person left, the winner. Phil holds the World Record at 119 laps and is also the World Champion. He has won all but two of races in this format and set the World Record on a number of occasions. The problem is, for Phil, the format requires the race to stop when the second last runner taps out. This means Phil has never been able to see how far he can really go because he is forced to stop.
To overcome this inconvenience Phil came up with Project 168, just him against the lap counter with the goal a massive 168 hours. The event would also be a fundraiser for a much-loved WA charity Telethon, https://www.telethon7.com/ .
The BYU GOAT.
As part of the fundraising strategy us mere mortals could buy a lap with Phil and he reached out to me and offered me lap 47 as this was the lap when Phil and I set the Australian record for this format in 2021, the video of that momentous achievement can be found here, I highly recommend you watch it.
BK Lap , 47.
So, this morning I rocked up to the event site for a 6am kick off and Phil and I ran a loop, his 47th. We started in the dark and halfway through the lap the sun rose. It was a pretty special moment, two old friends just enjoying the moment and reminiscing about the journey. Phil has come a long way from setting Australian records in 2021 to becoming the best backyard ultra runner in the world, bar none. This is the main reason for this post. If any reader who has got this far please go to http://philgore.com.au and donate or alternatively go to YouTube channel and immerse yourself in the record attempt (just search on Project 168 in YouTube, while the event is on)
You never know, if you’re unlucky you may see me on the live stream..
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!
Great hydration.
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.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
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/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats! . ( https://coros.net.au/ )
Second place at the Delirious West 200 miler in April this year (2026)
I wrote a post many years ago (below) on addiction to running and it rings true today as much as it did then. Since 2002 when I started my marathon running career I’ve ran fifty marathons and sixty-five ultra marathons including seven two hundred milers, as well as many one hundred milers and thirteen back yard ultras with twelve of those twenty four hours or more. That’s a total of one hundred and fifteen marathons, or longer, events in twenty-four years.
I may have dropped the weekly distance but have added in regular gym visits as I move towards my sixtieth time around the sun, next February. I still average close to seventy kilometres a week with maybe three gym visits where I do Pilates and lift weights. With this average mileage I can still compete in multi-day events and finish nearer the top of the field than the back, at the moment. To this end I can enter harder and harder (montane winter and summer spine next year for example https://www.thespinerace.com/) events which need more general fitness (cardio) and a good mental outlook to propel me to the finish line, compared to marathons where it’s mainly marathon specific training.
Finally getting your money’s worth from the most expensive running gear on the planet.
At the moment I am incredibly excited about the Winter Spine in January. two hundred and sixty-eight miles in freezing conditions running the full length of the Pennine Way in England. ( https://www.thespinerace.com/race/montane-winter-spine/ ) This will be my first two hundred miler plus event in cold , actually freezing, conditions as the seven previous adventures have been in Australia. Training wise I won’t have any opportunities to mimic the conditions I will face so have put my faith in ridiculously expensive kit that will keep me warm. My logic is you dress for the conditions, and it seems only very, very rich people run in subzero conditions, judging by the cost of the equipment. I estimate it will be near to two thousand dollars to properly kit myself out for the winter spine with the only bonus I can reuse most of the clothing for the summer spine.
This will be money well spent if I get caught in a blizzard, in subzero conditions, at the top of one of the many climbs. It will be more than the difference between a DNF and a finish, we’re talking life or death! So why enter these type of events? Because as you get closer to the finish line in life you realise your time to do ‘epic sh*t’ is limited and you’re fighting father time and your body which would much prefer to sit on the couch with a hot chocolate and talk about the good old days, instead of creating more good old days. With this attitude you are also more likely to finish harder events because you know you are probably only going to get one shot as there are other epic adventures waiting for you down the line.
Last weekend I ran my fiftieth marathon on the back of one good fourteen run a few weeks prior to the start, that was it. No marathon training but experience and stubbornness to get me to the finish line. I got there and this has ignited my marathon ‘show pony‘ runner I thought was dead and buried. I will be chasing a better time in October for marathon number fifty-one but before then have the Transcend Ultra next month ( https://transcendtrails.com/ ) and then the Ultra Series WA Lighthorse 24-hour race in November, ( https://www.ultraseries.com.au/ ) before heading overseas for the Winter Spine in January 2027. Post the Winter Spine I have my favourite backyard Ultra, Herdys backyard ultra, in March ( https://www.herdysfrontyard.com.au/ ) and then the Delirious West 200 miler in April ( https://www.deliriouswest200miler.com.au/ ) before returning the Pennine Way in June for the summer version of the winter spine, I’ll get to see the terrain in the light of day rather than the darkness of a British winter in January.
It looks like I’m as addicted to running as I was ten or so years ago when I wrote the post below, so if this a blessing or a curse? Difficult to answer really as it depends on whose perspective you are asking the question. My kids and Wife would probably see it as a curse but understand the alternative is probably worse i.e. me not running and be a grumpy old sod , they see this version of me for a short period before racing, us runners call it tapering. Running and racing gives me purpose and I’ve never as alive as when I’m in the middle of nowhere, on a trail, at two in the morning absolutely goosed with hundreds of kilometres ahead of me. Doing longer and longer events gives me more time alone in the dark pushing my limits.
Are there alternatives to running for a committed runner. I believe so but with my personality it will of course be all in. When I was younger I loved BMX riding, in my early teens, then mountain biking and then I discovered surfing. I loved all of these sports and would envisage sometime in the distant future to return to one or all of them. These are always my backup plans for when my knees eventually give in. Have also been watching YouTube videos on sailing and maybe I can add a sailboat to my skill set allowing me to search for waves far away from the crowds, in a similar way I search for loneliness on the trails, just need to persuade Karen, Jasmin and the dogs to join me. Until then I will be continually searching the internet for harder and harder events, did someone say Arctic ultra, unsupported?
Remember it’s the not the number of breaths you take, it’s the number of times your breath has been taken away.
When does the norm become a problem ?
As a runner I keep an excel spreadsheet recording distance and race times. I have this from post my second Comrades campaign in 2009, so currently just over 7 years. My excel sheet is just about recording distance but my mate Jon, who is an accountant by the way, has taken it to a new level and his also has times so he can work out average pace etc. It is a thing of beauty with pivot tables everywhere. All these excel sheets are now really defunct as GPS watches and Strava combined to allow runners to store all their runs online and have all the data at their fingertips. Combine this with a software package like training peaks and what you can produce is incredible.
This morning while I ran my ‘old faithful’ 10k for the 144th time (thanks for that Strava.) and started to think about how a ‘normal’ week for me has morphed from 50k as I started my journey in 2009 to nearly 200k last week. I remember thinking 100k was a massive number and one I would never aspire to (at the time Jon would be running that distance regularly, we all though he was mad!) Over the years as I have ran more and more chasing new PB’s the ‘norm’ has risen culminating in the last 3 weeks running twice a day and 100 miles becoming the new ‘normal week’. Is this sustainable, probably not but the real issue is I am still loving my running and now consider a two run day normal. So what is next, three times a week, 250k a week total ? I know these sort of numbers are achievable by professional athletes but not us ‘normal’ (am I still normal?) runners. There has been a number of days recently where I could have ran 3 times but on principal stopped myself, I do not want three times a week becoming the new ‘norm’!!
So back to my ‘what is normal question’? Is it normal to run 14 times a week and over 100 miles? No, not really, and not in the running community at large if the truth be told. There are many different levels of runner who participate for so many different reasons, be it weight loss, general wellness, happiness, for the love of running, to improve their racing times, to spend quality time alone with their thoughts, the reasons are endless. For each one there is a ‘normal’ week of running. This may be one 10k a week, a few jogs around the local park, moving up to 2-3 runs a week and then eventually all the way to twice a day. I have moved through these levels and I am as excited about my next run as I was about my last. Addicted, hell yeah but I feel in a good way. Only problem is would all addicts say the same thing. ?
I’ve attached a good article by Nicole Radziszewski , founder of Mama’s Gotta Move ( http://www.mamasgottamove.com/ ) to highlight this addiction that is running…
Jenny Shepherd, 39, had always run to deal with stress. But when postpartum depression struck after the birth of her third child in 2011, Shepherd ramped up her coping strategy. The more she ran, the more she depended on it—to the point where taking a day off left her feeling anxious and depressed.
“I’d squeeze in the miles whenever I could. Even if I felt tired, I’d rather suffer through an uncomfortable workout than deal with the guilt of not doing it,” says Shepherd, of Oak Park, Illinois.
This past January, Shepherd committed to a 200-mile challenge through her running group, and ran herself into an ankle injury and a boot. When the boot came off, Shepherd’s doctor gave her clearance to run one mile. She ran four. “I couldn’t seem to stop myself,” she says.
There’s a fine line between being a dedicated athlete and being addicted to running, but experts have come to recognize exercise addiction as a legitimate problem—akin to alcoholism, binge eating, and other addictive disorders.
Shepherd’s story illustrates some of the telltale signs, one of which is running through injury, says Heather Hausenblas, Ph.D, a health psychologist at Jacksonville University in Jacksonville, Florida., who has studied exercise addiction for more than 20 years. “When you are injured, are you able to stop and take time off to heal? People who are addicted cannot—or if they do, they experience withdrawal symptoms such as anxiety, depression and trouble sleeping.”
“Another sign is that running becomes all-consuming,” says Hausenblas. “Someone who is addicted will give up all other activities in their life—family, friends, work—to get their runs in.”
“The Truth About Exercise Addiction” by Katherine Schreiber and Hausenblas (Rowman & Littlefield Publishers, February 2015) elaborates on the signs of exercise addiction and offers insight into the risk factors and treatment. The book includes the Exercise Dependence Scale, which Hausenblas helped develop. The scale looks at seven factors to determine if an individual is addicted to exercise:
Withdrawal effects:
Do you experience withdrawal symptoms when you stop?
Continuance: Do you continue to exercise despite recurring problems?
Tolerance: Do you feel a need to always do more to achieve the same effect?
Lack of control: Are you unable to control your exercise habits?
Reduction in other activities: Are you spending less time doing other things?
Time: Is exercise consuming all of your time?
Intention effect: Do you exercise more than you intend?
Based on scale responses, an estimated 25 percent of runners suffer from exercise addiction, compared to about 0.3 percent of the population in general, Hausenblas says.
Why is this number so much higher for runners? For one, it’s socially acceptable. “It’s okay to say, ‘I’ve got to do my 16-mile run today because I’m training for a marathon,’” says Hausenblas. “You get praise for doing it. It’s valued in our society.”
There is also something to be said about endorphins, which have been linked to improved mood. “People who are exercise-dependent need this, or their mood is strongly affected,” Hausenblas says. While various forms of exercise result in an endorphin boost, it tends to be greater with running and other forms of cardio.
For the nonexerciser—and even for someone who is exercise dependent–addiction to running might not seem like such a bad thing. But the consequences can be serious.
Physically, these include an increased risk of injury, exhaustion, and even cardiac damage, says Emilio Landolfi, Ph.D, a kinesiologist at the University of the Fraser Valley in Abbotsford, Canada, who has researched exercise addiction. While these are similar to the effects of overtraining, a person who is exercise dependent would likely continue to exercise when overtraining symptoms begin to appear. “Consequently, the damage is potentially much greater in the exercise addict versus the overtrained athlete,” Landolfi says.
If you believe you are addicted to running or exercise in general, Hausenblas advises keeping a diary of your workouts. Set reasonable goals to gradually decrease your mileage or time spent exercising, and talk to a close friend to hold you accountable. If you still can’t stop, seek professional help.
If you have a friend who shows signs of exercise dependence, carefully bring the issue to her attention, says Hausenblas. Make sure she is aware exercise addiction is a real condition. Don’t accuse her of being addicted, but instead use “I” statements to express how her behavior makes you feel.
For more advice on dealing with exercise addiction, check out “The Truth About Exercise Addiction.”
It’s not all about the running, it’s the company as well. Running beautiful trails with beautiful people.
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!
Great hydration.
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.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
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/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats! . ( https://coros.net.au/ )
I’ve ran 49 marathons and 62 ultra marathons over the last twenty-four years. It all started in 2002 at the Perth Marathon when I decided on the day of the event, you could do that back in the day, no selling out in 30 seconds like these days, to run the race after spending the previous day surfing and eating junk food with no taper, actually no real training. I’d finished the Bussleton half iron-man a few weeks previous and decided that would be more than enough to get me through. I decided, pre-race, I’d run a three hour thirty marathon, 5min/k average, no problem. Remember this before any social media websites targeting running, GPS watches, training programs unless you were virtually pro and Strava. Yes, people ran before Strava and didn’t share it with anyone, an unbelievable concept in the world we live in today! Anyhow it all went to plan until kilomete thirty-two, funny that, and then with no real nutrition at all over the whole event I bonked badly and staggered home in three hours and fifty-two minutes, still my slowest marathon.
For the next eighteen years I conquered all before me and never even came close to a DNF, why would you, albeit I was racing shorter distances and bar a couple of one hundred kilometre races I stayed marathon distance or shorter. My first ‘proper‘ DNF was 2020, the Delirious West 200 miler. ( https://www.deliriouswest200miler.com.au/ ) In my defence I had picked up a bad case of man-flu after the Chevron City to Surf in August the previous year (my last sub 3 marathon, number 32) and I’d never really recovered. I think before the event I’d ran less than one hundred kilometres in the two months prior, not ideal preparation. I was going to pull out a week before but my barista mate Georges, who I’d been badgering to enter, entered. I had no choice but to go. I was uncrewed and totally unprepared, no training, no gear and no idea how to mentally prepare for a two-hundred-mile race. On the day Georges and I ran far too quick and by midnight on the first day my quads were cooked. It was a mixture of no trail running, no poles and poor nutrition, this resulted in my tripping over a lot and Georges leaving me. At Mandalay aid station around two in the morning, I pulled the pin. ( https://www.runbkrun.com/2020/02/26/a-delirious-failure-part-one/ ) ( https://www.runbkrun.com/2020/03/07/delirious-fail-pt2/ )
With hindsight I was lucky to get so far. My quads had seized about thirty kilometres earlier and it was damage limitation to get to Mandalay. So many rookie errors, so many. Headtorches brought because they were on special at Katmandu, which were not up the job and only carrying one with a second in a drop bag hundreds of kilometres away. Not carrying anywhere near enough food and rushing through aid stations like I was running a marathon. But, and it’s a big but, I loved the event. I understood what I needed was crew and training and I’d be good to go. I was determined to have my redemption.
Me and my crew. Notice the shirt, a gift from Gazza.
In October 2021 I was back with crew, a good training block and the right mental attitude. There were moments of doubt but having a crew there made it so much easier to keep moving forward. I also ran most of the event, before he broke his ribs, with my good mate Adam Loughlan and this was another factor which made the whole event so much more enjoyable. Finishing and taming Delirious was absolutely life changing and I have returned every year since, aiming for finish number six this April. Why? Because Delirious is life, the rest is details. A race this long allows you to go to places you just can’t go-to in normal life, it allows you to strip yourself bare and then rebuild yourself, you don’t get that in you little cubicle surrounded by work colleagues all doing the same thing. With Delirious you are surrounded by likeminded people who just get it.
I’ve written many posts on my Delirious Adventures so please feel free to while away a few hours reading them, you never know we may end up on the start line together one day. Last five years I’ve finished top 10 every year with a second place in 2023 my best finish, can I go one better this year… no chance, but that’s not the point with Delirious it’s all about the journey, not the destination.
Mission accomplished.
For the last four years Marky Mark Lommers has crewed me and we have had the best time. Crewing is an integral part of a successful campaign, but you need the right sort of person. Mark knows when to push me, when to listen, when to motivate and when to disappear, it is a gift. He also cooks the best steak in the Southern hemisphere.
This next DNF isn’t technically a DNF as it was a 12-hour timed event, so if you start you actually haven’t DNF’d ? The Lighthorse Ultra ( https://lighthorseultra.com.au/ ) was originally a 12-hour event and has since morphed/added a 24-hour option. In 2019 I had just moved house, alone as Karen and the girls were in the UK. I had been sick earlier in the year and my running times had suffered albeit I was still running thirty-five minutes ten kilometres and sub eighty minutes half. I had never run a looped timed event, and a midnight start was another first. I started with my mate Jon Pendse who would go and set a course record, and I was going way too quick. After thirty-seven kilometres, around three in the morning I was cooked, taxi for Matthews. Funnily enough the next morning I ran a thirty three kilometre long run, with hindsight I could have returned to the event and continued on for a reasonable total?
The 24 hour starters…at the 3pm service pre-event.
A similar story to Delirious really, no experience of the event format with little or no specific training and no preparation. Since then though I have run the twenty-four hour event five times and podiumed every time. (3rd, 3rd, 1st, 2nd, 2nd.) It is another one of my favorite events with the two kilometre looped course keeping all the runners together and an event village bustling with life, laughter and determination. What a difference to the first time I rocked up and found myself in a dark place literally, a Portaloo funnily enough, when my head torch died. Since then, it’s probably my best event for podiums, go figure. Albeit this year I didn’t run it as it was moved to later in the year and I was fatigued post Cape to Cape miler and, although I love the event, it does take a lot out of me, (who would have thought running two hundred kilometres in twenty-four hours would do that? ) and I needed to be at the top of my game to do it justice. This year is the last running of this event so it would be good to add to my five podiums?
To the victor, the spoils.
Next is the final DNF I consider a mental ‘cop out’ the infamous Feral Pig 100 miler. ( https://www.feralpigultra.com.au/?s=2026 ) I took on the Feral Pig in 2020 and failed at the one hundred and thirty kilomotre mark when you have to go through the start finish area back out on the trail and complete the hardest loop of the event. Again, little trail running and no experience of the distance, I was paranoid of getting lost, as I hadn’t really run the course, so stayed with slower runners who were walking when I could have been running. This meant I was on the course for longer than I really needed to be and when I got back to the start finish line my quads had suffered a similar fate to Delirious earlier in the year. Again, the distance had beaten me, funnily enough (well not that funny at the time?) I had reached a similar distance to my Delirious DNF. Was this my limit? I remember trying to sneak off home and Shaun Kaesler, the RD, got hold and me and forced me out into dark saying how could I finish Delirious if I couldn’t finish Feral. Sound logic but the legs were gone. I scuttled home a beaten man.
The Feral bus, a thing of natural beauty.
I returned the following year and nailed the Feal Pig, take that porky. I stormed through the start finish area and destroyed the ‘death loop’ finishing in twenty seven hours. Truth be told the last three finishes have been slightly longer and each time I vow never to return mainly due to the midnight start and the sheer brutality of the event. Similar to the Lighthorse Ultra it just takes so much out of me, you start to move into that territory of pushing your body past the safe zone and when you’re as close to sixty as me you really have to understand the risks involved in doing this. For the moment it’s a risk I’m willing to take but I haven’t entered for Feral 2026 and this may be a sign that it could be time for me and Mr.Pig to part company, with me 4-1 up.
Finish number four for me and Andy in the miler, 2025. Veronika ran the 100k.
My final DNF is by far the most surprising. This year I was running the 6 inch trail ultra for the sixteenth time, on the bounce. ( https://www.6inchtrailmarathon.com/ ) Unfortunately I picked up a bad case of ‘gasto‘ (I think?) the night before and lost half my body weight on the toilet the morning of the race. I was in a quandary? Do I start knowing there was a good chance I wouldn’t finish or do I DNS (Do Not Start?) This was a damned if you do, damned if you don’t moment, and the only time in over one hundred and twelve race starts I felt really crook. In the end I decided t give it a try but by eighteen kilometres in I was only ahead of the sweeper by a few hundred metres, I was never going to make cut off. There was a small chance I could have got in under cut off but what was the point of a eight-hour finish, considering last year I was ninth finishing just over four hours. I made the right call as importantly I really wasn’t having fun, my body had let me down and mentally I really didn’t see the need to finish. It’s different to the other three DNF’s in that I have ran the course many times (fifteen finishes including many top ten placing and one second place) and never did I think a DNF was an option, assuming I was healthy. I don’t really consider this a mental DNF, this was purely physical.
Sixteenth time unlucky?
So, the point of this post, and yes there is a point. If you do not want to DNF an event, make sure you get as familiar as possible with the course and train on the terrain you will be racing on, also train full stop. A crew, if available, is a game changer (I have never DNF’d with a crew? You don’t want to let them down?) and hydration and nutrition are paramount to success, a Porsche with no fuel stops, simple. Also, avoid getting sick of the morning of the event.
My three favourite events are the three I have DNF’d , this is why a DNF may not be a bad thing. (four if you count the 6 inch misdemeanor this year) A DNF focuses the mind and gives you a massive WHY, for next time and then the next time, when you finish, it just becomes a reason to go again. You prove to yourself you are a better version than the version that failed initially. This is massive, never underestimate beating the toughest version of you that had failed previously, it is just ace.
From an article by Stefano Rizzo
Why a DNF (Did Not Finish) is the Best Thing That Can Happen to You
Embracing Failure as a Shortcut to Success in Your Life (and fitness) Journey
When it comes to running, nothing can be more disheartening than experiencing a DNF (Did Not Finish). It feels like a crushing blow, a failure that tarnishes all the hard work and preparation. But what if I told you that a DNF is actually the best thing that can happen to you? It may sound counterintuitive, but in this article, we will explore how failure can be a stepping stone towards success in your running journey.
Embracing Failure as a Stepping Stone
Failure is an integral part of any journey, including running. It’s important to recognize that setbacks and disappointments are not roadblocks but rather detours that can lead to new opportunities. Instead of fearing failure, we should embrace it as a valuable teacher. Every DNF provides a chance to learn, grow, and evolve as a runner. It’s not the failure itself that defines us but our ability to bounce back stronger.
Lessons Learned from a “life-DNF”
In the face of a “life-DNF”, it’s crucial to shift our perspective and focus on the lessons we can extract from the experience. Every “life-DNF” holds valuable insights that can propel us forward on our running journey. By taking the time to reflect and analyze what went wrong, we can identify weaknesses, reassess our goals, and refine our training strategies.
Sometimes a DNF can reveal that we were pushing ourselves too hard or neglecting certain aspects of our training. It serves as a wake-up call to address these areas and make necessary adjustments. Additionally, a DNF can teach us the importance of pacing, listening to our bodies, and understanding our limits. It humbles us and reminds us that running is not just about physical endurance but also about mental fortitude.
When we approach a DNF with a growth mindset, we transform it from a setback into an opportunity for growth. By applying the lessons learned, we become better equipped to tackle future challenges and achieve our running goals.
Building Mental Resilience
Running (or general life challenge) is not just a physical endeavor; it requires mental strength and resilience. When faced with a DNF, it’s essential to cultivate a resilient mindset that allows us to bounce back from setbacks. One way to build mental resilience is through positive self-talk. Instead of dwelling on the disappointment of a DNF, we can choose to focus on the progress we’ve made and the obstacles we’ve overcome.
Visualization is another powerful tool for developing mental resilience. By visualizing success and envisioning ourselves crossing the finish line, we can bolster our determination and confidence. Setting realistic and achievable goals is also important. Breaking down our larger running goals into smaller milestones helps us stay motivated and provides a sense of accomplishment along the way.
Additionally, seeking support from fellow runners, friends, or a running community can make a significant difference in building mental resilience. Sharing our experiences, challenges, and triumphs with others who understand can provide encouragement, accountability, and valuable insights.
Remember, setbacks are temporary, and it’s our mental resilience that enables us to persevere. By nurturing a positive mindset, visualizing success, setting achievable goals, and seeking support, we strengthen our ability to overcome obstacles and continue our running journey.
Turning Failure into Success
The true power of embracing failure lies in our ability to turn it into success. Many legendary runners (and famous people) have faced DNFs on their journey, but what sets them apart is their resilience and determination to keep pushing forward.
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!
Great hydration.
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.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
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/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
I brought my Elliptigo 8C when I tore my calf after the Bridges 10k fun run in May 2017. After six weeks of very little cardio training on my carbo fibre racer I decided I needed a bike but not a bike. I had heard about these Elliptigo’s and found a dealer in Perth. After seven weeks of using the Elliptigo I was given permission to start training again and after eight weeks I raced the Perth City to Surf and ran a 2:49 marathon, good enough for 14th overall. So, the thing works. It’s also used by Meb Keflezighi, Boston Marathon Winner and Olympic champion.
Meb also has a shiny red one !
Over the years I used the Elliptigo on my commute to work and for easy double days when another run just seemed too hard. It is very good at working the running muscles without the impact. It certainly helped me recover from my bad calf tear in 2017. Running was out of the question, but I could still knock out a long ride on the Elliptigo and it gave me that running fix without the running impact. It’s also bloody good fun.
So why am I selling the bike, simple, I have managed to get hold of the third-generation Bionic runner and cannot justify two stand up bikes, well I can but my Wife not so much and they are too big to hide in the garage (unlike about twenty pair of trainers ?) So for $1,500 AUD you can be the proud owner of my red (the fastest version) Elliptigo 8C (RETAIL $4,785 https://www.elliptigo.com.au/bike-family/#sec-elliptical-bikes ) Only issue is you probably need to be in Perth as postage and packing will probably be too expensive, albeit I can get a quote and arrange if necessary. If you’re interested email me at bigkevmatthews@gmail.com
Right here’s a few posts on the old girl, enjoy.
I wrote this post after my injury in June 2017.
Can I break sub 3 ? It’ll be a big ask and my training will need to go very well but that is the target. I’ll plan for 50k this week (maximum) and then increase that to 70k next week and maybe nudge 100k the following week. This will then give me 3-4 more training weeks of volume before a 1 week taper. Add in some serious time on the Elliptigo and I should be in sub3 form. The only fly in my ointment is the last time I was out for a 4 week period I ran the Bunbury Marathon a month later and ran a 2:59.xx time, cutting it very fine. I remember running through halfway at 1:28 feeling absolutely ‘goosed’ and I had to work very hard to scrape under three hours, very hard ! I have the finishing shots and you can see the emotion on my face, it was one of the highlights of my running career, not for the time but for the effort required to dig very deep to get out of a very big hole.
The City to Surf will require another lazarus like comeback to go sub3 but I’m hoping the Elliptigo will be the extra weapon in my arsenal that will allow me to get some serious time on legs without the pounding of running but with the added benefit of being a better workout than cycling. I’ll know so much more in a week or two as my last attempt at returning from my original calf tear went well for a week and then ended up with a new tear, probably due to over training so soon after injury. I certainly ate a large portion of humble pie but it was a risk I had to take with the Perth marathon as a carrot dangled infront of me.
What’s different this time ? The original tear is healed and the new tear is a lot smaller and probably nearly healed as well. I still haven’t got the confidence to add pace to my runs but I don’t have to for a few weeks. I will of course need to eventually add pace as I need to be comfortable running 4:15min/k or better to break the sub 3hr barrier for the 29th time (and hopefully number 26 in a row; remember what I said about runners and streaks; if I was to go over 3hrs I would be devastated, and that’s putting it mildly!)
Right back to training, a big week so far for me , 25k and with a 10k pencilled in for tomorrow I should be able to find 15k over the weekend to hit my 50k target. this will be the first hurdle; next week I add another 20k, hurdle number two. I will feel a lot more confident once I move towards hurdle number three as by then all calf tears will be well and truely healed.
What have I taken from this injury ? The main point is it could have been avoided. I knew I was pushing my limits and the calf had felt tight and sore for weeks before it eventually gave way. If I had rested more, even visited a physio for a massage, done some calf stretching exercises or hydrated better I’m confident I could have avoided this situation. Moving forward I really need to listen to my body more but the old saying about old dogs and new tricks seems to resonate in my mind for some reason. I suppose the only thing on my side is my youth? Still making rookie errors but hopefully learning from them, after all at 50 I still have another 50 years of running ahead of me, I hope my Elliptigo is up to the job, may have to check the warranty ?
What’s better What’s better than one calf tear, two calf tears !!
My second ultra sound on the calf (above) revealed I had a new calf tear, albeit smaller, at the top of the original 5cm calf tear. Shown in the image by the ‘black hole’. On the bright side it is a lot smaller than the original one which is healing nicely apparently. I assume shown by the left-most arrow which looks like it shows the top of the first tear ,which is now a long thick black line. Not being a Doctor, I could be completely wrong (it has happened before..) but the tear is definitely the ‘black hole’ like image. So more rest apparently, which is what I assumed I would be told.
Truth be told I have been resting rather well recently and this has added another 3kg’s to the racing frame. For the first time in many years I can only just make out my ribs where as normally they stand proud like a WW2 prisoner of war with an eating disorder To a runner a thing to be proud of, to Mrs. Matthews not so, I don’t think Karen realises we need to look like ‘racing snakes‘ to gain entry to the front of the pack club ! Although she may be happier with the bigger me I am not !
So in an effect to find my ribs again I have been spending more time on the Elliptigo and must admit to enjoying the experience thoroughly. The Ellipitgo really is so much fun and every time I use it I have to force myself back to the family home because of either hunger or, more likely, family (Dad’s taxi!) commitments. Today I was out and about on the Elliptigo and called Jon as I was close to his house, ‘playing with’ a good size hill. I invited Jon along to take some photos of me and the Elliptigo with this post in mind. I’ve added a few of his photos below and I hope you take from these photos the look of joy on my face. I am having serious fun on the Elliptigo and working the right muscles, without having to clothe myself in lycra and work the wrong muscles.
There are other advantages with an Elliptigo, because of the longer wheelbase and smaller wheels, combined with extra shock absorbers (i.e. legs) you do get that ‘floating on air feeling’. This is so much better than the pounding you take on carbon fibre bikes as you do battle with the bike paths which, if there are anything like the ones in Perth, set numerous ‘concrete lip’ traps that jar your back into next week. You also lose that ‘John Wayne’ like-walk when you get off the bike after a long ride, even with the extra padded lycra.
Of course the main benefit it the ability to grab yourself a good cardio workout without damaging injured legs. I can ride the Elliptigo for hours where-as if I tried to run, with my original calf tear, I’d be lucky to get 500m without pulling up lame.
I also believe the Elliptigo helps with the healing process as it stimulates blood flow around the calf tear, this is my opinion of course and probably ‘bull’ but even as a placebo it must be helping ? In my opinion a good Elliptigo workout would act like a good stretching session, realigning muscle, without the risk of re-tearing the calf, again my opinion. (Any Doctor’s reading this are welcome to leave comments.)
Another plus point of the Elliptigo is just the fact you are out in the open enjoying nature, in all her splendour, instead of being forced to watch thebold and the beautiful repeats on tv while being sweated on by a rather large executive with hygiene issues. (I am assuming of course you are not ‘the bold and the beautifu’l fans or do not enjoy large executives sweating on you; given the choice of course I’d choose the latter. )
Right another good day on the Elliptigo and I have plans to commute to work every day next week so should rack up a few hundred kilometres, pre-weekend. I must remember why I brought the Elliptigo on the first place though, it was something to do with running but it has been such a long time I’ve nearly forgotten what it was? This of course is a joke, I am as focused on my recovery as ever and after two 4k runs in the week so far (for a massive 8k weekly total, for readers who find it hard to add 4k and 4k. ) pain and niggle free I am confident I will returning sooner rather than later. In the mean time I have my exercise outlet and little Jon on call, what more can any runner ask for?
After the Perth City to Surf I faced the normal marathon ‘come-down’ where you struggle coming back to earth after the high of a good marathon finish. The early part of the following week is particularly hard as you are forced to lay off the normal running routine to give your legs, and body, some time to recover from the beating you gave it on the previous weekend. More time off you feet which is always compounded by the previous few weeks pre-marathon, which were tapering. Thus with any marathon you are always faced with a very minimal month of training, two weeks pre-marathon and two weeks post-marathon.
This is when the self-doubt starts to set in as when you do eventually start to return to the normal training schedule you are normally way off your normal cardio fitness levels. I always find I can normally return to the same weekly distance pretty quickly but pace is always more challenging.
For some reason though this time I am having trouble retuning to my weekly routine. I have been promising myself I’ll ramp up for the Rottnest Marathon end of October ( https://www.wamc.org.au/major-events/rottnest-marathon-fun-run/ ) but find every morning I just find a reason to justify not running. There have been many excuses, it’s far too cold, too dark, I’ll run longer lunch time, dogs need feeding, possible ISIS attacks (ok that one is clutching at straws but you never know, we live in a dangerous time apparently ?) I’m just finding it hard to return to my normal twice a day, 7 days a week training routine that use to be the norm.
In my defense I have moved house recently and I still haven’t found an ‘old faithful’ , a 10k run that I enjoy enough to run 4-5 times a week and one that can be run on auto-pilot. Every runner needs an ‘old-faithful’ to help them rack up the time-on-legs while not requiring any thought or too much effort. Without one of these routes you need to think about each and every run and ‘thinking’ can be mentally challenging, well it is for me. I have tried a few routes but just haven’t nailed one that I’m totally happy with. This makes the morning runs difficult to justify and at the moment this is all the excuse I need. (bar the ISIS threat of course?)
I put down my ‘stella’ year last year down to the extra training distance and double-up days and if I was to return to my pre-2016 training levels am I going to suffer, performance wise ? Add in the mix my age ‘challenges’ (This is being the wrong side of 50. ) and I seem to be in a corner. What’s the answer ? Maybe a funny looking bike with no seat.? On the weekend I dusted down the Elliptigo ( http://www.elliptigo.com/ ) and rode 40k before a 10k easy run on grass and it felt great. I got the cardio workout I required but also didn’t feel like I had exercised for over 2 hours because I have the bike and run combination. Trust me after the workout I was goosed for the rest of the day, in a good way. Maybe my days of 14 runs a week are behind me, for the moment, but with the Elliptigo I have the opportunity to keep up the hourly weekly exercising total.
So tomorrow morning I am going to run a pre-work 10k, return home, pat the dogs and then get on the Elliptigo and charge to work before treating myself to a Coffee and Banana and Walnut bread, toasted of course. I will then repeat this for the next four weeks giving me the chance to aim for a top 5 finish at Rottnest and an age group win, this is important because the competition on Rotto’ is heating up and my days in the top 5 may be numbered. The Elliptigo may be the weapon I need to drag me to the Rottnest podium one more time, that or the Banana and Walnut bread ? Also on my Elliptigo I’ll be a lot to harder to hit if ISIS do decide to target balding, bearded runners on bikes with no saddles, you never know people we live in dangerous times ?
So to sum up this post , because sometimes I lose track myself, if you lose your running mojo you need to look at other ways to maintain your cardio fitness and cycling, swimming, the gym or even funny looking bikes where you stand up may be what you need to scratch that itch. Anything is better than nothing and eventually your mojo will return and when it does you need to be ready.
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!
Great hydration.
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.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
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/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
The team at SIXT reached out to me ( https://www.sixt.com.au/ ) and asked me to publish their report on the top 28 marathons in Australia. No problem I said as I haven’t been doing much lately and recounting my Christmas probably wouldn’t interest anyone bar my Mum. So here is the report in its entirety with a link attached to the website ( https://www.sixt.com.au/magazine/tips/top-marathons-australia-nz/ )
I’ve ran Perth fourteen times with a PB time of 2:41 and a PW time of 3:54 so I know a bit about this course. It’s very flat and has some excellent road closues so you get that big marathon feel, plus you get to run through a tunnel which is always cool. I know the RD of this event, Paul Nash, and he is a genuinely nice guy and puts his heart and soul into the event, so it’s a big thumbs up from me. It can be humid and/or hot so you roll the dice with the conditions unfortuantely but these days that’s most events in the land down under.
Melbourne also holds great memories for me running it five times with a best time of 2:43 representing Western Australia in the inter-state marathon championships. It always been perfect conditions which is usually for Melbourne as it’s renown for four seasons in one day? Great course, very busy but some great out and back sections so you can see who to chase, or who’s chasing you. Love Melbourne.
I’ve haven’t run Gold Coast but a lot of my running buddies have and they love it, I’m sure they’ll agree with its no1 rankings although now Sydney is one of the Abbots World Majors, I feel it may be usurped pretty soon. ( https://www.worldmarathonmajors.com/ )
Be happy to answer any comments on this post or any suggestions for any marathons you feel SIXT may have missed.
Data Reveals the Best Marathons in Australia & NZ to Achieve a PB in 2026
For many runners, marathon day isn’t about smashing a PB – it’s about surviving all 42.195 kilometres without melting, climbing a mountain, or choking on humidity thick enough to slice with a knife.
And let’s be honest: not all marathons are created equal. Some courses are flat, cool and breezy. Others feel like running through a sauna… uphill… at altitude.
So we analysed 28 marathons across Australia and New Zealand to answer the question every casual and intermediate runner secretly wants to know: which marathon is the best?
To determine the easiest and most comfortable marathon courses in Australia and New Zealand, we developed a weighted scoring system based on seven key factors. Elevation gain, temperature, humidity, fastest time, altitude and popularity indicators – participants and Instagram mentions. To determine ranking, each marathon was given a score out of 100.
The Verdict: Gold Coast Marathon is the Most Runner-Friendly Marathon in Australia & NZ
Surfers Paradise, Gold Coast
Gold Coast Marathon – Overall Score: 79/100
When: July
Elevation Gain: 62m | Temp: 18°C | Altitude: 12m | Humidity: 66%
Gold Coast earns its #1 ranking thanks to the most forgiving overall conditions in the dataset: a famously flat course, steady sea-level altitude, predictable cool-mild winter weather, and a large field that supports pacing, energy, and logistics.
Its elevation is among the lowest in the country, the temperature sits in a comfortable winter running zone, and the course has one of the fastest elite times on record in the Southern Hemisphere, signalling a fast, smooth run even for everyday athletes.
On top of the ideal racing conditions, the Gold Coast is one of Australia’s top holiday destinations. Runners get a sun-kissed, oceanfront course with uninterrupted coastal views that feel more like a scenic long run than a competitive race. Imagine crossing the finish line and celebrating with a post-race dip at Surfers Paradise, brunch along the beach, or even a full weekend getaway. For many, it’s not just a marathon, it’s a mini-holiday with a medal at the end.
Combined with huge social buzz, a scenic coastline route, holiday-worthy surroundings and textbook marathon weather, the Gold Coast Marathon is officially the easiest, breeziest race to run in Australia & NZ. So whether you’re running your first marathon or trying to smash a PB, the Gold Coast has the marathon to do it.
The Contenders: Top 5 Most Comfortable Marathons
2. Christchurch Marathon – Score: 72.7/100
When: April
Elevation Gain: 33m | Temp: 12°C | Altitude: 20m | Humidity: 74%
Christchurch is the hidden gem of New Zealand and sits at the coolest marathon in the top five, literally. The 12°C April temperature is near-perfect for distance running, and the elevation gain is one of the lowest in the entire dataset. High humidity is its only drawback, but the flat course and crisp autumn weather make Christchurch one of the most comfortable marathons for first-timers and casual runners. While Christchurch might have near-perfect running conditions, in contrast, the Gold Coast brings a full holiday atmosphere, huge crowds, buzzing coastal precincts, iconic beachfront backdrops, and that infectious “big-race” electricity that can help carry runners through the tough late kilometres.
Wellington is technically the flattest of the top five, with just 30 metres of elevation gain, and its sea-level altitude helps make pacing and breathing easier. Weather conditions are reliably cool and runner-friendly. Humidity is on the higher side, but with a calm out-and-back route, Wellington remains one of the most comfortable courses in NZ.
Melbourne offers the best big-city comfort experience: cool spring weather, moderate humidity, and a huge field of 14,000 runners creating pace groups at every level. While the 135m elevation gain is higher than the NZ courses, the temperature and dryness balance it out.
As one of the biggest marathons in Australia, Melbourne carries an atmosphere most races can’t replicate: the noise, the crowds, the energy, the finish inside the MCG. For many runners, the hype alone is enough to carry them through the final kilometres. Looking at social media, it has the second highest number of mentions on Instagram. With the country’s largest marathon field and a fast 2:09:12 course record, Melbourne is ideal for runners who want crowd energy and prestige but also some manageable course conditions.
Perth ranks fifth thanks to the most comfortable humidity level in the entire Top 5 at just 53%, significantly lower than its rivals. Combined with stable spring temperatures, sea-level running, and a relaxed mid-sized field, it’s one of the most physically forgiving races climate-wise. While the elevation gain is higher, the cool, dry conditions soften the impact and make this an excellent choice for runners who prefer crisp, breathable air.
Honourable Mentions: Outside the Numbers
Sydney Marathon – The Scenic Comfort Pick
Sydney’s humidity and elevation keep it out of the top tier, but for runners who love cool weather and bucket-list views from the Harbour Bridge to the famous Opera House, comfort becomes a matter of distraction.
While it fell outside the Top 5 due to its significant elevation gain, Sydney is still one of the most prestigious marathons in the Southern Hemisphere. Like Melbourne, it holds Major status on the global circuit and boasts the single fastest marathon time in all of Australia & New Zealand, a blistering 2:06:06. For runners chasing prestige, atmosphere, world-class organisation, and genuine elite-course speed, Sydney remains a standout
Plus for the people who want to seen on socials or the influencers that are chasing reach, it has the most number of Instagram mentions of all the locations we looked at.
Cairns Marathon – Great for Warm-Weather Runners
If you like the occasional sauna after the gym, you are going to love running the Cairns Marathon. Cairnsoffers a flat route and lively atmosphere, just be prepared for tropical conditions, higher temperatures and lots of sweat.
Hobart Marathon – For the View Collectors
While elevation knocks its score down, Hobart’s crisp April temperatures and scenic waterfront course appeal strongly to runners who prefer cold air, clean views and challenging terrain. And let’s be honest, who wouldn’t love a weekend away in one of Australia’s most scenic states? So, if you want to take the scenic route, the Hobart Marathon could be the one for you.
How to Choose Your Perfect “Comfort Marathon”
Your easiest marathon isn’t only about being flat, it’s about choosing a race that supports your physiology:
Want cool weather?
Pick Christchurch, Melbourne, Dunedin, or Canberra.
Hate hills?
Pick Christchurch, Wellington, Gold Coast, or Cairns.
Need low humidity?
Pick Perth, Melbourne, Adelaide, or Ballarat.
Prefer big crowds (less lonely)?
Pick Melbourne, Gold Coast, or Sydney.
Want a friendly, not overwhelming field?
Pick Newcastle, Shepparton, or Wellington.
Some runners need cool, dry air. Others thrive in warmth. Some need flat terrain, others want big-race support. Our data shows that “easy” is personal, but certain races offer conditions noticeably kinder on the body.
Methodology
To determine the easiest and most comfortable marathon courses in Australia and New Zealand, we developed a weighted scoring system based on seven key factors. These elements were chosen because they directly affect how physically demanding a marathon feels to runners, from climate stress to terrain difficulty to race-day atmosphere.
The weights given to each factor are elevation gain (25%), temperature (20%), humidity (20%), fastest time (20%), altitude (5%), popularity indicators (participants and Instagram mentions, 10%),
Data Notes: All information is current as of November 2025. Course records, participant numbers, and conditions may vary. Always check official race websites for the most up-to-date details before registering.
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!
Great hydration.
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.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
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/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
My fifth podium in 2024 but in 2025 I didn’t even rock up to the start.
Last year I managed to log just over 5200 kilometres and completed nine ultra marathons and two marathons. Highlight’s were my fifth Lighthorse Ultra podium on the trot with a 190 kilometre total in the 24 hour race, a three hour four minute marathon at Bibra lake and a four hour five minute top ten finish at the 6 inch ultra (my 15th time on the trot for this event.) Throw in another Feral pig finish, one of the hardest 100 milers in Australia and a reasonable Delirious West 200 miler and it was a great year. I was buzzing after my 6 inch ultra trail result and ran daily as well as hitting the Pilates reformer and some weights , I was ready for a massive 2025.
2025 started well enough with the 24 Park Runs in 24 hours ( https://www.ultraseries.com.au/24-parkruns-in-24-hours ) ( https://www.runbkrun.com/2025/01/15/24-park-runs-in-24-hours-2025-edition/ ) and then the following week the True Blue Ultra 100k, ( https://trueblueultra.com/ ) a spur of the minute decision resulting in me paying the RD the entry fee , cash , on the start line. Luckily I had saved Ron’s life many years previously and he owes me a favour or two on the back of that. I think it was 2009 and we’d all set off for a recon of the 6 inch trail ultra event. Ron had gone alone and got well and truly lost. We’d returned to our cars and noticed his was still where he left it . We’d left him many hours previously as he turned early. I got in my Prado and drove up goldmine hill where we found a very deshelled Ron staggering around near the top. He’d got lost, ran out of water and ended up wandering about aimlessly until I saved his life. Truth be told he could have rolled back to his car but it’s a great story and never let facts get in the way of a good yarn. ( https://www.runbkrun.com/2025/01/20/true-blue-ultra-2025/ )
Post True Blue I kept to my 10k a day run with a gym visit chaser , and a long run with the BTRC crew to prepare for a 48 hour attempt at Herdy’s backyard Ultra. ( https://www.herdysfrontyard.com.au/ ) This would be my 12th BYU and I was mentally ready to finally push through and get to 48 hours. Unfortunately a week out I sprained my calf and went into the event underdone mentally. I had a scan to make sure it wasn’t a calf tear but even though it came back clear I couldn’t give 100% as I was high on painkillers and hobbled around like Ron in the previous paragraph. I pulled the pin vey early, 19 hours , and scuttled home to lick my wounds and prepare for the Delirious West 200 miler four weeks later. ( https://www.runbkrun.com/2025/03/13/herdys-backyard-ultra-number-5-in-a-row-for-herdys-and-byu-number-12-why-wouldnt-you/ )
Delirious was a struggle but managed to bring it home in a reasonable 72 hours , ( https://www.runbkrun.com/2025/04/22/delirious-west-200-miler-2025-part-1/ There’s a whole load of posts on my fifth attempt, start on this one and work your way through them, it was 200 miles!) good enough for a 7th place finish. ( https://www.deliriouswest200miler.com.au/ ) I feel it was around this time I began to drop the ball. I had a couple of ten kilometre races lined up and I ran just over forty minutes for Fremantle and then just under forty minutes a few weeks later at Joondalup. I backed this up with a 90 minute half at the HBF Run for a Reason but I could feel the legs weren’t quite right. I did manage a few big weeks before my next event , the inaugural cape to cape 100 miler.
Only managed one pint of Guinness this year, poor show.
We ran the Cape to Cape in a ‘complex storm‘ , a term for a really windy and wet one I think ? From AI
A complex storm, often called a multicell storm or mesoscale convective complex, is a large, organized system of multiple thunderstorm cells grouped together, rather than a single isolated storm. These systems, like squall lines or large clusters, feature cells in different stages of development, allowing the entire system to last for hours, producing severe weather such as heavy rain, strong winds, hail, and sometimes tornadoes
All smiles at the end but this event cost me the rest of the year.
The race itself was brilliant with the conditions adding that extra challenge which, as the wind was mainly a tailwind, actually made the event better. Being blown along the beach with good friends is a great experience, highly recommended, albeit if the race had been in the other direction it would have been a real bastard, excuse my French. What I think done the damage was at some point during the event I had a real ‘funny’ turn where I had to sit down , feeling quite faint. The lads had motored on, in an ultra unless it’s life threatening you’re left where you drop!, and I just sat down and munched on a protein bar diagnosing an empty stomach. I did eventually come good and caught the guys up but I feel that may have been my body telling me you’d reached your limit and time to back off. Of course I ignored the warning, as you do. ( https://www.runbkrun.com/2025/06/18/cape-to-cape-miler-because-too-much-is-never-enough-right/ )
Post Cape to Cape I managed a run once a week for maybe two months before racing the Transcend Ultra in August. This was on my bucket list of events I needed to do in WA as I heard so many good things about it. Needless to say it didn’t disappoint but I was terribly under done and this was compounded when I sprained my ankle two kilometres in. ( you can read all about it here https://www.runbkrun.com/2025/08/20/transcend-ultra-2025/ ) I managed to limp to aid station two, get my ankle strapped and rammed down some strong painkillers, I was good to go (don’t judge me)
I looked better than I felt when this was taken.
Again post Transcend Ultra I had another break due to my ankle , looking at Strava five weeks of zero running before five trails runs to prepare for my 49th marathon, was five too many ? The Perth marathon is one of my all time favourite events , being a Perth local, and this was to be my fourteenth time taking on this beast of an event. As it was I should have strapped my foot and underestimated the pounding it would take in a pair of Puma Nitro R3’s , a rookie error with hindsight. I made it to twenty eight kilometres before the wheels fell off in a big way and the camber of the road took out my ankle in shoes with no support. I died a slow and painful death as I stumbled to the finish, and I mean stumbled, I couldn’t really put any weight on my right leg, I looked a state. ( https://www.runbkrun.com/2025/10/14/perth-marathon-2025-deja-vu-it-is/ )
Looks like I’m wearing Heels. !!!
Luckily I had another 100 miler in four weeks post Perth so no time to feel sorry for myself ! The Feral Pig is , in my view , the hardest 100 miler in WA and probably top five in Australia. This is down to a few factors, the midnight start , the heat of a WA spring and the terrain, unforgiving at best. ( https://www.feralpigultra.com.au/ ) Again I went in undertrained , I seemed to have type those words a few times in this post? On the bus to the start I was nervous which was unlike me as normally I’m excited ! Needless to say I got my head down and finished but jeez, it doesn’t get any easier ! ( https://www.runbkrun.com/2025/11/14/feral-pig-2025-race-report/ )
Me and the’ White Diesel Van’, Andy Thompson. Over 140k in and desperate for sleep !
So that leaves me with just the 6 inch trail ultra to finish on 21st December for my ‘down year’. ( https://www.6inchtrailmarathon.com/ ) I may have entered a reasonable number of events but my overall total of around three thousand kilometres is my lowest since I started to record mileage , from 2008. I have been walking the dogs a lot and hitting the Pilates reformer in the gym but running has taken a back seat, this will need to change in 2026 and beyond. Personally I feel I need the challenge of new events possibly in a new country to reignite the competitive fire, familiarity does breed contempt it seems? As I do nearly all my racing in Western Australia I’ve ran ran most races multiple times and its the community that keeps me coming back for more but eventually I feel you need to spread your wings and meet other like minded people, there are so many good races on this planet and my time competing is of course limited by my old mate Father Time.
It seems like yesterday when I ran my first sub three marathon, then in the blink of an eye you’re suddenly old with 112 marathons (inc. ultras) behind you and looking sixty square in the eye, how does this happen? Keeping the fire burning has been difficult post Cape to Cape but I feel there is still the urge to compete , I just need different races to challenge me I think ? Writing these recap posts always inspires me as I recall all the great memories each race finish creates and all the wonderful people I’ve met along the way, this is why I keep doing what I do I suppose. I still love the racing , it’s just the training has taken a back seat to life.
Personally I feel I’m in the transition period from running daily to running less and smarter, I know this is what runners of my vintage do but that’s not to say it’s an easy transition. I miss my days of double days being the norm and hundred plus kilometre weeks being so easy to knock out, week in week out. Spending time with the BTRC crew , who are all younger and chasing times I have already achieved, you can sometimes forget how old you are and try and compete, be that pace or weekly totals. It is achievable but not sustainable.
2009, sub three number one with the great Mighty Mick Francis…
So what’s the answer ? At the moment I don’t have one. I’m just concentrating on the next race, 6 inch ultra in a weeks time. I’d like to enjoy the event and try and finish strong in a time close to last years effort but I’d be happy with less than five hours given my latest training runs. You never know with the 6 inch marathon, it’s been such a special event over the years and I know it so well that I can normally pull a good result out of the hat, maybe back to the well one more time. ? After that it’s 2026 and I really have no idea what’s next ? With all my girls completing school Karen and I have the opportunity to maybe travel and/or even more to a different country. There are so many races in the UK that I would love to complete and also Europe, and then the Triple Crown in the States. I have a large bucket list of events I need to start ticking off.
Not matter what happens I’ll keep posting about it on the blog, it keeps Mum busy reading them…
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!
Great hydration.
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.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
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/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
I wrote this post last year and it’s worth reposting because , if I say so myself, it’s a bloody good one. If you want further proof subscribe to Run to Japan on You Tube. Incredible results from incredible training. ( https://www.youtube.com/@RanToJapan )
Ramping it up..
Over the Christmas break and into 2024 I have been putting in some serious trail time and double days and hitting some big weekly distances. In fact last week was my biggest weekly total (excluding races) since week 38 2016. I know this because I have been tracking my running totals using an excel spreadsheet since 2009.
I’m up to 65,662km’s now and 4,409 separate runs; of course with Strava I have a detailed record from about 2013 onwards but still manually log every run in my good old trusty spreadsheet.
Looking at the table you can see my big years were 2011, 2013 and 2016. These were when I raced often and regularly got PB’s (PR’s for the Americans among us) I feel 2013 was my time and I wish I had jumped onboard the TRC coaching program but instead waited until 2016 when I had a ‘second coming’ so to speak by amping up my training volume to 11.
Some context behind the figures above. In 2007 I started to get hooked on running and this culminated in my three Comrades runs in 2008, 2009 and 2010. After that is was on for young and old and I started to compete regularly moving from a middle of the pack runner towards the front. My marathon times dropped virtually every time I ran one, happy days. My Comrades training was what allowed me to ‘kick on’ in 2011 and have a stellar year, PB’s in all events over all distances.
2011 was a breakout year.
2012 was looking to be similar but my Father passed in February and this together with a calf knot knocked me about and for a time I lost my running mojo. It wasn’t a complete disaster though as I managed to drop my marathon PB at Melbourne to 2 hours 43 minutes, also managed the biggest prize money of my career with a $6,000 cheque for first Australian at the Chevron City to Surf Marathon.
2013, a great year, my first , and only, marathon win.Racing my good friend Steve ‘Twinkle Toes’ McKean to my only Marathon win, Bunbury 2013.
In 2014 I was running the best I have ever ran, adopting a new approach where I tried to keep the average pace of every run under 4min/k. I highlighted these runs in red in my spreadsheet and as you can see from the extract below I was doing a good job. Coming into Bunbury I had ran a course PB at the Darlington half and was ready to defend my crown after winning the previous year. Unfortunately the wheels fell off in the race as I pushed too hard and blew up when really I didn’t need to. I may not have won as a young Michael Ho ran an incredible time but I could have cruised to second and maybe even a PB. In the end I had to settle for fourth but this result affected the rest of the year.
What could have been ? Put myself under too much pressure at Bunbury.
In 2015 I hooked up with Raf Baugh from the Running Centre in Perth and then carried what he taught me through to 2016 where I went all out and started to hit some big weekly totals, with double days becoming the norm. This was my last hurrah, so to speak, at fifty years old I was still running good PB’s but I was putting in some serious kilometres. The highlight of the year was my 1 hour 15 minute half at Fremantle after a massive month of training, over 100 miles week in, week out. I remember sitting in the car before the event thinking I was about to embarrass myself as I felt so tired. In the end I decided to run with the front runners, ignoring pace, and see how long I could hang on. I managed to hang on and led for most of the race before being pipped at the post by two far superior runners.
Distance was (is) the key to success , and this block of training proves it.
Things were going well at the start of 2017 but a calf tear put an end to my year after the WAMC Bridges 10k in April albeit I did manage a win at the end of year 4k City Beach race, after three second places. In 2018 my running year was again cut short by injury, this time the dreaded Planar Fasciitis. This , together with my advancing years, was the end of my PB days in anything less than an ultra, my pace was gone. Thus in 2020, and beyond, I have been concentrating on ultra marathons as I am still able to race at the top end of the field.
So the point of this post is that when I look back at my training spreadsheet I can see a correlation between the distances I run in training and the PB’s . One small caveat , to supercharge the improvement race often, this together with the added distance makes a massive difference to your finishing times. Racing often makes you comfortable with being uncomfortable. This is incredibly important, the only person who can get you to the finish line quicker than you have ever got there before is you and there will be time in the ‘pain box’ , that’s just the way it is. You’ll never get use to it but familiarity, in this case, does not breed contempt, it breeds acceptance.
So to sum up this post, if you want to improve run more and if you really want to improve run more and race often, simples.
There are two types of endurance: cardiovascular (aka aerobic) endurance and muscular endurance. Cardiovascular endurance refers to how efficiently your cardiovascular and respiratory systems are at supplying oxygen to your muscles during sustained periods of exercise, whereas muscular endurance is your muscles’ ability to work over a long period of time without becoming fatigued.
Running for longer stretches increases both types of endurance, Mayla says. Over time, your cardiovascular system becomes more efficient at delivering oxygen to the muscles in need, while your muscles also adapt to produce more energy to support longer workouts.
2. It Builds Mental Toughness
You know the feeling: You’re 12 miles into your 16-mile long run and you want to quit so badly. You’re tired, it’s hot out, and you just want to be at home in a horizontal position on your couch. But you keep going anyway, knowing you need to finish what you started. Indeed, long runs build resilience, Mayla says.
That’s not just the stuff of bragging rights. Mental toughness is a key indicator for successful athletic performance, per a 2017 review in The Open Sports Sciences Journal—and this trait comes with a few other perks as well. For instance, a small 2018 study in the International Journal of Stress Management found a link between mental toughness and lower perceived stress, anxiety, and burnout, as well as fewer depressive symptoms and fewer sleep difficulties.
3. It’s Good for Your Heart
You typically run longer distances at slower paces—if you were to try and sprint all-out for six miles, for instance, you’d burn out almost immediately. And while experienced, faster runners may knock newbies for their reduced speeds, slower paces are actually beneficial to your heart health.
According to a 2014 study in the Journal of the American College of Cardiology that analyzed over 50,000 people, running just five to 10 minutes per day at slow speeds (about six miles per hour, or the equivalent of a 10-minute mile) can reduce your risk of heart disease.
While a 5- or 10-minute run doesn’t qualify as a long run, it does go to show how the slower paces associated with longer runs benefit your heart. Not to mention, actually running for longer durations brings you closer to meeting the recommended amount of cardio activity that the American Heart Association (AHA) recommends to maintain heart health. According to the AHA, you should aim for at least 150 minutes of moderate-intensity exercise per week. If you do a 90-minute long run one Saturday morning, for instance, you’re that much closer to hitting that 150-minute goal—you’d just need 60 more minutes of physical activity that week.
4. It Boosts Your Running Economy
Running for longer periods of time improves your running economy—how fast you can run using a given amount of oxygen at a certain pace—according to Melvan. Think of it this way: You’re looking at two cars to potentially buy. The one that can go farther on a gallon of gas has better fuel economy. The same can be said for runners; if you use less oxygen than your friend while running at the same pace, then you have a better running economy than they do.
Distance running helps with running economy by primarily using slow-twitch muscle fibers, Melvan explains. Slow-twitch muscle fibers are the muscle cells responsible for endurance movements. They use up their energy at a slower pace than fast-twitch muscle fibers (more on those soon), so they’re able to keep you going for longer periods of time.
Research suggests that a greater distribution of slow-twitch muscle fibers is associated with a better running economy. And the more long runs you do, the greater your chance is of changing your body’s distribution to favor this type of muscle fiber (as opposed to fast-twitch), according to a 2021 research paper in Sports (Basel).
Benefits of Running Fast
1. It Boosts Your VO2 Max
Running at faster speeds, like sprinting, improves your VO2 max—the maximum amount of oxygen your body can use during exercise—according to Melvan. This measurement is often referred to as the gold standard for aerobic fitness. The higher your VO2 max, the more cardiovascularly fit you are.
In fact, research has shown that sprint interval training can significantly enhance VO2max in athletes. This is especially true when sprint workouts are done at your max aerobic capacity (90 percent or more of your max heart rate), per a 2022 review in the Scandinavian Journal of Medicine and Sports Science. The reason is quite simple: When you spend time training at your VO2 max, the workouts eventually become easier and you’re able to push harder, thus increasing the number.
2. It Builds Muscle to Enhance Athletic Power and Overall Performance
Speedy running increases both your power and performance, according to both Melvan and Mayla. Sprinting boosts the proportion of fast-twitch muscle fibers—the muscle cells responsible for quick, powerful bursts of movement. The more you sprint, the bigger these muscle fibers will grow, thus the bigger (and stronger) your muscles will get.
The stronger your muscles are, the more power and speed you’ll have. For instance, a small 2017 study in the Journal of Strength and Conditioning Research found that when runners incorporated sprint interval training into their routines, their 3-kilometer (1.8-mile) run time was faster and their power output increased.
Additionally, a 2022 review in Motor Control found that people saw improvements in their vertical jump height after regular sprint training. This can come in handy if you participate in sports other than running, like basketball or volleyball.
4. It Reduces Injuries
While it may seem counterintuitive, there may be a connection between sprinting and lower injury risk. For instance, a small 2017 study in the Journal of Science and Medicine in Sport observed that soccer players who reached nearly 100 percent of their peak velocity in at least one sprint session per week were less likely to have muscle injuries than those who reached around 85 percent of their peak velocity.
“Incorporating sprint work into your training plan can definitely help prevent injuries,” Melvan says. “Sprinting helps build muscle by working on the fast-twitch fibers, but the main goal is to train your muscles to adapt quickly to a change in pace. If you don’t work on sprinting or running at different paces, then you set yourself up for the risk of injury when you go out too hard or increase your speed too quickly during a race when you haven’t trained for that.”
fisiocrem ( https://www.fisiocrem.com.au/ ) is just bloody brilliant and does exactly what it says it does , it just gets the major muscle groups moving again. I use this extensively towards the end of the race when my quads are hammered. It really makes a difference and allows me to move back through the gears towards the end of an event when most runners are stumbling home.
Fisiocrem is a must have in your ultra box of tricks…
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!
Great hydration.
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.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
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/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
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:
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.
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.
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.
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.
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 teamRun Bk Run.
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)
Sarah Dyer took this at the first aid station.
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.
Eight hours into the event and it’s game on… clothed by Bix, fueled by BIX.
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.
Love my Lighthorse 24 hour ultra.
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 all time favourite running event. When you know, you know.
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 .
Love chasing Pigs…
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:
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.
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.
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.
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.
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.
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.
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.
🏔️ 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.
👟 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/
🏃 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
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!
So how to avoid a DNF ? I have a number of ideas..
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.
Best way to avoid a DNF, is a good crew who knows when to dish out ‘tough love’ similar to my current Wife.
A Goggin’s ‘stay hard‘ attitude is priceless when it comes to avoiding a DNF. For those living under a rock David Goggins ( https://davidgoggins.com/ ) is the hardest man on the planet, self proclaimed. Truth be told he is probably is up there winning and racing in some of the hardest ultra marathons in the world and also , at one point, holding the world record for the number of pull ups in a 24 hour period, and if you’ve seem Goggin’s he’s no featherweight. His story is well documented and worth a listen , if you can stomach the language which is colorful shall we say. My favourite Goggin’s quote, and there are many, When you think you’re done, you’re only at 40% of what your body is capable of doing. That’s just the limit that we put on ourselves. What he is saying is when you think you are totally finished, sitting in the car at two in the morning absolutely buggered, you’re only at 40%. There’s another 60% available to you , all you got to do is tap into it. This is the mental challenge of a DNF, and lets face it most DNF’s are mental , physical ones i.e. something is broken , you can’t really do anything about. In the five years since my last DNF I have been in positions where it would have been so easy to pull the pin but experience and mental toughness (or stubbornness) has always kept me moving forward and I’ve never regretted that.
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.
Right that’s the end of part 1. This subject is too big for one past…
Re-evaluating my life’s decisions with Marky Mark keeping me honest with his homemade Spaghetti bolognaise.
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!
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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.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
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/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
Here we go again, time to put it all on the line, excuse the pun. North Dandalup train station.
It’s that time of year again when runners takes on the train. (or this year we take on a bus!) North Dandalup train station, Sunday, 27th July, to leave at whatever time it takes to get to Serpentine train station before 9.44am when the only returning bus departs. (the train line is being upgraded so for the second year we’re racing a bus!)
The premise is simple we leave North Dandalup as late as possible to make the 33k route on the Munda Biddi ( https://mundabiddi.org.au/ ) to Serpentine before the 9.44am Australind bus leaves heading to Bunbury. ( There is a longer version we use to run before part of the track was closed but the 33k route seems to be the route of choice at the moment ? I assume the GPX on the facebook page is the 33km route?
There’s no second chance as there is only one service per day so if you miss the bus it’s either a long run back on the trail or a shorter run , as the crow flies, on the main road. Over the years we have had a few runners miss the train but they have always managed to grab a lift back to the start, a runner on the side of the road crying does attract attention apparently.Note: The Munda Biddi runs to Perth, if you get to Jarrahdale you’ve gone too far !
The last group to leave, I think we gave ourselves three hours.
Last year it was a small turnout mainly because we were racing a bus but it doesn’t take away from the point of this exercise, to test yourself against the clock. You need to leave and give the bus a chance so last year we left at 6:54am, with the bus departing at 9:44am, giving ourselves just shy of three hours. I finished in a few seconds off two hours and forty five minutes, so had ten minutes in the bag for a ice coffee and the photo at the deli.
This meant no hanging about and finished with a sub five minute kilometre average pace, on trails this is moving, at no time did I feel comfortable during the run with the opportunity to miss the train always in the back of my mind, and that’s the point of this exercise.
The compulsory finishing photo outside the deli at Serpentine.
It was nice of TransWA to put on a bus just for us as it seems this route is now very unpopular, I suppose it’s just as easy to drive if you are forced on a bus ? No worries, we enjoyed the ride back just as much although I did miss my cup of tea.
All aboard, our own bus. !
Ticket purchased and so excited, I’ve attached a few posts from the previous years to get you all in the mood. Also please bring some tukka as the best bit about racing a train is talking about how you beat it afterwards , with good friends while eating cake, simple.
One final word of advice , it’s called ‘Race the Train (bus) ‘ , not ‘Run to the Train’, please make an effort to actually race the train by not giving yourself too much time. Over the years I had a few close calls and that’s the point of the event, we need to give the train a chance. Note: in the eight or so years I’ve been racing, and beating, the train it’s always be late so you could probably factor that in, albeit not TransWA have read this they’ll probably be early ! But joking aside it is actually more fun to have that touch of danger hanging over you. There was talk of a fine for people arriving too early and we’ll discuss this at the feast afterwards, it could involve press ups equal to the number of minutes you arrived too early , multiplied by a factor of X !! Myself and Irwin will discuss this week.
From previous years posts…
It’s the annual runner vs train trail ultra. This is without doubt the most fun you can have racing trains, albeit probably the only race that actually pits runner versus machine, a sort of Terminator type event for runners. The concept is simple, you park your car at North Dandalup train station and then run a 32k (or 34k) trail , on the Munda Biddi trail, ( https://mundabiddi.org.au/ ) to Serpentine train station and arrive before 10:21am where the only returning train departs and takes you back to then start. Simple right, you’d be surprised at the number of people who have miscalculated and missed the train. They are then faced with the drive of shame back to the start or a long walk if no one takes pity on them.
Over the years the event has grown to such an extent the train company reserves a whole carriage for the ten minute trip from Serpentine to North Dandalup. I must admit the returning journey always seem to be shorter than it should be after nearly three hours running, which translates to ten minutes on a train, albeit the train takes a shorter route back of course; as the crow flies so to speak.
Check out the previous years posts for an idea of the event.
Last year we left at the latest we have ever left and cut it very short due to the train being on time for a change. I reckon we made it by less than five minutes. Didn’t even have time for my Brownes Mocha, very disappointed. Cedric cut it even shorter and missed the train completely and Jon missed it by a county mile. ! Luckily they both managed to get a lift back to the start. I’m not sure we’ll leave as late this year albeit we could roll the dice and hope the train is late ? This is the whole point of the event, you need to be second guessing yourself the whole time and keep the pressure on, the last few kilometres you really should be under the pump.
Ticket details for the big day. Best $9.10 you’ll ever spend.
For all runners popping along make sure you all bring some tukka for post run, as you know the only thing better than running is eating great food and talking about running.
Proof of starting time albeit it’s on Strava of course.
Over the years there have been some classic stories including Barts running out of puff on the first hill and getting left like a bad rash. Then as we waited for the train he miraculously appeared , albeit coming from the wrong direction. To this day he has never revealed how he achieved this but the word Uber comes to mind, albeit I’m not sure they even have Uber in Serpentine, actually I’m not sure they have invented cars yet in Serpentine. ? There was also the first runner to miss the train completely by following the Mundi Bindi blindly forgetting to take a left turn to get to Serpentine, ending up in Jarrahdale before he realised his mistake. Adam had left his group which contained a runner with a GPX route on their watch and just kept on running, albeit he was joined by a few other runners. Needless to say he suffered at the post race tukka-fest, being forced to stand alone in the naughty corner, while being ridiculed from afar. Last year Cedric was running with us when he made the fatal mistake of running ahead with a couple of fitter runners who decided to run the longer version of the course, unbeknown to Cedric. The other two runners caught us and made the train, Cedric unfortunately didn’t. Jon ‘Trailblazer’ Philips also missed the train last year despite starting very early, luckily for him I took pity on the poor soul and sent a car for him before he stumbled off the scarp.
I wonder who’ll join this illustrious group of train no-shows this year , to find out you need to book yourself a train ticket, get yourself to North Dandalap train station early Sunday morning and get running, what could possibly go wrong ? All aboard…
Lauren and Katt leaving a few minutes before the 7:25am group.
Choo-Choo 2020 , this time the train managed to beat a few runners !
Recently we had the 6th running of the ‘runner versus train‘ Choo-Choo race. The concept is simple, you leave North Dandalup station then run 33k (35k?) over mostly trails to Serpentine station to catch the 10:21am train back to the start. The game is deciding how late you leave North Dandelup. Over the years the record for the latest departure time was around 7am but this year, due to part of the course being shut and thus 2k shorter, we decided to try and break the sub 3 hours and leave at 7:22am. It was Mark’s idea and although I was onboard Jeff was none the wiser to our plan having never ran the Choo-Choo before. So we let the last few runners start their journey and held firm, waiting for 7:22am to come around.
One of the last groups standing, holding firm just before first light. This group left just after 7am.
Jeff was a tad confused when the last group left just after 7am and myself and Mark continued to pontificate and make no effort to move away from the station. Eventually we let him in on our plan but he was less than excited, expecting a relaxed amble from one station to the next , stopping for selfies and rose smelling. He knew if we left at 7:22am it would be on for young and old and if you stopped there would be a good chance the train would be well gone when you eventually arrived at Serpentine Station. Of course he was in a catch 22 situation as the last group had left and he had no idea where he was going , so would need us for directions. There was much head shaking and grumbling but all this served to do was to gee up myself and Mark , who then took great pleasure in talking up the challenge ahead. We can be a cruel lot us runners !
The first sub3 group, with one very unhappy China man !!
So at 7:22am precisely we set off for Serpentine Station, giving ourselves 2 hours and 59 minutes, assuming the train was on time. From past experience I knew we could make the 35k version of the course in 3 hours, including a 5 minute drink stop. Having a nasty 2k loop taken out due to storm damage would probably give us 10 minutes , so we should have 10-20 minutes to play with. As I said earlier Jeff had not ran the Choo-Choo before , where as myself and Mark were old hands and knew what to expect. As you can see from the graphic below the run starts with about 8k of serious hill, as you rise onto the scarp. It then undulates, mostly uphill , until the 25k mark at which time it’s all guns blazing to the best finish ever !! Knowing this is coming it allows you to do the numbers in your head factoring in the fast finish. Jeff did not have this prior knowledge and at every kilometre got more and more discouraged as our pace dropped due to the terrain ahead of us. Again Mark and I did nothing to alleviate his angst and just kept on, knowing we were on track but not divulging this to Jeffrey.
Choo-Choo elevation.
The run itself was pretty uneventful as we had the GPX of the route on Mark’s Garmin (what did we do before GPS watches ?) so the couple of time we wondered of course we were made aware by the watch and we turned around and continued on the right track. Not having this would prove to be the undoing of a few runners because although the course is predominately on the Mundi Bindi bike trail ( https://www.mundabiddi.org.au/ ) eventually you have to leave the trail and return to the road and ultimately the train station. Some runners missed that turn and ended up in Jarrahdale , luckily the two runners in question where able to blag a lift to Serpentine and still made the train in time, after running over 40 kilometres, outstanding job ladies. Some runners thought were less fortunate and my mate Adam was unable to make the train in time, missing it by nearly 10 minutes. He was given a left back to the start and had to endure a slow clap as he arrived , rightly so of course. He was eventually allowed to take food from the tukka table but there was grumblings of discontent from the runners who had completed the course, these was talk of banishing him to a separate part of the park, as I said earlier we are a cruel lot us runners .
The best Deli in Serpentine.
You’ll notice in the image above no sign of Jeff, we had left him to his own devices about 5k from the finish as it was every man for himself at that stage and me and Mark fancied a Mocha before the train. Jeff did make the Serpentine Train station show below (far right) but was still smarting over the whole affair and will probably leave a lot earlier next year, a lesson learned.
All the runners bar the 5 DNF and TB who cut it very, very late (as usual!)
The Australind Train on it’s way to Bunbury via Serpentine Station, 10:29am; 8 minutes late I seem to remember.
The train ride itself is a bit of an anti-climax due to a number of factors. One, it takes an ‘as the crow flies ‘ approach to travel between the two stations, funnily enough, and two, it is a lot quicker than us runners ! The journey itself takes about 12 minutes for the 18km or so distance. Thus you just about sit down , get comfy, before it time to get up again and leave the train, not even time for a cup of tea from the buffet (which was actually shut this year anyhow?) No worries, we had organised for everyone to bring tukka for a post run debriefing because we all know that runners love talking about running as much as running.
Irwin and I enjoying the moment just before the train arrives.
I need to give a big shout out to Irwin Swinny who kick started the Choo-Choo this year after a leave of absence in 2019. He set up the Facebook page and, with his influence, we had a record turn out. With Irwin’s help I feel this event can go from strength to strength with more and more people experiencing the stress of racing a train. He has an excellent podcast, Stimulate Run, that is well worth a visit ( https://anchor.fm/irwin-swinny ) ,you’ll be surprised who you can listen to.
Best thing about running , is talking about running after you finish running , over cake ! Look’s like I’m doing all the talking for a change ?
So at the moment the record for the last to leave will stand at 7:22am, albeit with an asterix for the short course option. We later found the 2k loop we missed was runable it’s just not part of the Munda Biddi anymore as this is built mainly for bikes. Sam Hoffman ran the fastest time for the day albeit stopping his watch when waiting for his running partners. Still outside the course record set in 2018, 2hrs 27mins by Allister Caird, an average of 4:11min/k. At that pace you could chance your arm and leave at 8am and pry the train is a few minutes late, not that would be a story worth telling !!!!
Footnote: After this adventure my good friend Amy (wearing purple in the picture above) decided she would do the Choo-Choo in reverse. This meant catching the train from Perth to Serpentine, running to North Dandalup and then hanging around at the local servo’ station before catching the train from North Dandalup back to Perth, in the afternoon. Of course you could kill time by running longer , the possibilities are endless. Amy did report that there is a lot more elevation running it backwards and the hill up the scarp is a killer. Of course this then lends itself to a double Choo-Choo but the logistics would be quite complicated. It it to be noted one runner ran from Serpentine to North Dandalup , starting before 2am , and then ran the Choo-Choo. (well done Chemie Banger) I’m calling this a Choo-choo-choo; ultra runners always find a way to push the envelope, I suppose that’s the point ?
Man versus Train, again !
Right a quick post on the 2018 man versus train race where we leave North Dandalup train station and run the 35k to Serpentine train station and catch the only return train back to the start. Miss the train and you have a 18k run on a busy road or a 35k trail run back to North Dandalup. !!
The Serpentine train leaves North Dandalap at 10:20am so we decided this year to leave a tad earlier than previous years due to the various running injuries we were all embracing. Calf strains, Achilles issues, carrying too much weight (I’m not sure this is an injury Barts!) and good old Plantar Fasciitis to name a few. Thus at 6:40am we set off up the scarp, mainly due to Bart’s insisting we get a move on as he really wasn’t ready for a 35k sprint to the finish. He had got lost last year when he was dropped halfway up the scarp and had to run a lonely thirty or so kilometres to the finish. This year he was determined to stay the course and refused to leave a key hidden on the car so if he got lost he knew I’d have to find him and my lift home. Little did he know I had arranged alternative transport if we ‘lost’ him. In the end he made it and ran a large proportion of the run with us, complaining most of the way of course. I don’t think Bart’s like any hill in any direction, up or down, as both seem to set him off on a tirade of abuse. This from a man who loves trail running ?
The photo below shows the starting line up for 2018 taken at North Dandalup train station, funnily enough we were the only people about early on a Sunday morning in the country. I managed to persuade five ‘newbies’ to join us and supplied all of these with a GPX file of the course as I didn’t want them to suffer the same fate as Bart’s from last year, bless him.
So off we went up the scarp, which is a road section and probably one of the hardest sections of the run as you’re in danger of getting collected by mad country drivers cutting corners. Thankfully this year it was very quiet and I don’t remember seeing any cars, which is unusual, they were probably all still in bed after the West Coast Eagles, a local footy team, managed to sneak into the Grand Final the day before. As you can see from the elevation below the start is a challenge but the finish is ‘to die for’. It was a this point last year we lost Bart’s (the start not the finish.) and history repeated itself with Mark, a new runner from Brisbane, dropping off the pace early and, in Choo-Choo tradition, left to fend for himself. I felt a small amount of guilt but this was quickly forgotten when I realised the task ahead and I had supplied Mark with a GPX file of the course , so he had no excuse to get lost.
Choo-Choo run elevation. It’s all about the finish….
The conditions this year was perfect and we had given ourselves more than enough time to finish by leaving probably half an hour earlier than the year before. This certainly made the journey less stressful than previous years and we settled into a good rhythm with enough pace to complete the task at hand but not enough we couldn’t natter away discussing a plethora of topics and generally putting the world to rights. We as a group splintered early which seemed silly truth be told as it wasn’t a race and there seemed no point running a few hundred metres infront of each other. I ran with Jon, because he had the GPX route loaded into his Garmin 310, and Liam for conversation. (with Bart’s always a few hundred metres behind us complaining about something?) The three of us eventually caught up with the two Mark’s at the ‘drinks stop‘. I say drinks stop in italics because there was no drinks. Simon had hidden a carton of water and a box of Gu’s behind a tree but it seems these country people are resourceful with good eyesight because there was no supplies to be seen. Not a problem though but it did the make the last 5k or so a challenge as we were into the ‘dead zone’ (over 32k) with little water and no nutrition, a good test of your bodies capabilities to survive on it’s won internal fat resources I suppose. Luckily the last 10k is predominantly downhill so you can sort of ‘fall‘ to the finish line. ( It is to be noted this year Trish refused to bake for us which made the return trip to Dandalap a bit of an anti-climax as the reward of Trish’s baking (which is awesome by the way) would not be there to greet us, in the end we made do with McDonalds pancakes but thrust me they ain’t the same!, anyhow I digress.)
After regrouping with the two Mark’s the group of five set off to the finish and the conversation continued to improve with numbers. The highlight of the last part of the run was most of us falling prey to the only puddle on the whole course, how does that happen ? Mark C,. attached it with gusto (he’s Scottish you know and use to large expanses of water !) and nearly went in, this made me more cautious but it was to no avail and I ended up in the same situation, soggy socks and shoes for the last 10k or so.! Once we started to descend of course it was ever man for himself and Mark C. probably set the record for the fastest kilometre with a 3:10 down the steepest part of the hill. He was very excited and reported feeling a runners high as he snowballed down the hill at speed, more probably he was just totally knackered as we had all just ran just about 35k on a few sips of water.
It’s hard to put into words the run itself as it really was just about the perfect day. A good distance, beautiful trails and great company rounded off with Brownes Mocha and a danish at the Deli. Chuck in a train ride where the guard announced to the whole train of our adventures as we boarded and departed and the day really couldn’t of got any better. Talk at the Deli (see below) centred on next years departure time as we had plenty of time to relax at the deli before the train, well most of us that is. If you remember at the start I mentioned Mark from Brisbane getting dropped at the 3k mark, you’ll see he’s not in the photo below. We all thought he was gone and I had even arranged at the Deli to let him know we’d drive back and pick him up, save him the 18k walk back to the train station. Well he made it with 3 minutes to spare, albeit the train was late as usual so he could have probably stopped at the Deli for a danish.
At the Deli after a Brownes Mocha and a Danish, life really is that simple sometimes! (Notice no Mark from Brisbane)
As you can see from the photo below taken at Serpentine train station Mark is back into the fold and happy to be there, he currently holds the record for cutting it closest to missing the train, probably beating Trailblazers record set a few years ago. I’m sure Jon can get closer with a bit of effort ? Honourable mentions must go to Allister Caird who set a course record running the route in 2hrs 27 minutes, thats a 4:11k average, sub 3 pace for a hilly trail run, Boom! He could have left nearly as hour after us and still made it. Nigel also went well considering he twisted his ankle at 15k and ‘hobbled‘ to the finish in good time, a big call as if the ankle had given way completely it would have been a long night on the trails. Of course Mark gets a mention for running the whole route by himself under the stress of a potential long walk back to the car. He looked relaxed when he finish and puts his time down to this was his first trail run back in Perth, he’s from Brisbane you know. Bart’s also went well after we dropped him just after halfway, we actually dropped him earlier but always made sure he could see us, sort off. At least this year he ran the whole course after his miracle run last year.
At the hub of Serpentine, the ‘bustling’ train station. That’s a lot of smile , while I’m putting on my best ‘just finished 35k grimace’ face…
Right that’s the Choo-Choo for another year. I’ll try and drum up some more enthusiasm next year as if you live in Perth you really need to do this run. We all agreed we’d leave later next year but the departure time is personal to your ability and general fitness and also if you want that added bonus of really ‘racing a train’ and trying to cut it closer tham Mark, from Brisbane’s, valiant effort of three minutes to go. Up for the challenge ? All aboard…..
Choo-Choo run 2017, man against train.
The Choo-Choo run was an idea of Simon Coates a few years back. Basically we all drive to North Dandelup Station (and I use the word ‘station’ in the broadest sense of the word, it is actually a small raised platform and a car park.) and run to Serpentine train station to catch the only train back to the start. Miss the train and you are faced with either a 10k walk back via the road (and in the country running on the road is suicide due to the drivers all believing they are Michael Schumacher, before the skiing accident !) or worse, repeating the 35k trail run in reverse. (Now there’s a thought ? )
It’s not a race as such, more of a man versus train type run with friends. Everyone leaves at different times with the idea being you’ll all arrive together at the finish, a handicap run I suppose. There was talk of a prize for the last person to leave North Dandelup and make the train but this, for this year at least, was shelved. As it was I have attached a photo of the runners who left last @ 7am, this was 30 minutes after last years leaving time so we’d given ourselves little margin for error . Its a 35k testing trail run which should take around 3hours and the return train leaves Serpentine @ 10:20am.
All aboard the Choo-Choo run 2017, the last to leave @ 7am.
So off we went full of the joys of spring bounding up the first 6k which is all uphill and on road. As I mentioned earlier this is testing for two reasons, one, the hill is large , unforgiving and long (as all good hills should be) but there is also the threat of getting cleaned up by the ‘country drivers’. In the country life may be slower but the driving is anything but. There’s a reason that even Kangaroos get wiped out on a regular basis. Faced with slowing down country drivers decided to speed up and fit ‘bull bars’ to their cars, so rather than avoid Kangaroos(or runners!) they accelerate into them . Bless ’em.
We managed to get to the top of the road section intact after one close call when three cars cut a corner and we happen to be on it, you certainly feel alive when that happens trust me. Once we regrouped a quick headcount indicated we were one short (literally!) . Bart’s , who had driven me down to the start, was missing so I volunteered to run down the ‘hill of death’ and find him. After a longer run that I had wanted to take on at such an early stage of the adventure I found Bart’s ‘huffing and puffing’ up the road in a world of pain. This after 6km’s into 35k challenging trail run , racing a train. Not a good start and I indicated the best thing he could do was return to the car and wait for us or at least give me his car keys (as my bag was in his car, it wasn’t about the bag though , honest ?) Bart’s insisted on carrying on and asked me to come back and check on him during the run. Due to the time constraint we had set ourselves I told him in no uncertain terms this was not going to happen and once I left him he was on his own. Surprisingly he was ok with this and, with no prior knowledge of the route and less than 3 hours to run the remaining 29k, was happy to take on this adventure , alone. So Barts was dropped quicker than Hilary Clinton endorsements after the American Election, never to be seen again, or so we thought ?
Drinks stop @ 21k.. notice no sign of Barts ?
After dropping Barts like a bad habit I caught up with the back markers and eventually the main group. We continued on our merry way commenting how enjoyable trail running was and how we should do it more often. Please note this is the same conversation we have at the beginning of every trail run, unfortunately our views on trails can sometimes be a tad different by the time we finish; and that’s be nice about it ! Anyhow we made it to the 21k mark where our ‘race director’ Simon Coakes had dropped water and gu’s, it was the least he could do after DNS’s the previous evening due to umpiring his son’s footy game and pulling a hammy. (He’s getting old Si, bless him.)
What goes up must come down.
The last 14k after the drinks stop is the best part of the Choo-Choo run as you run off the scarp which means some wicked descents into Serpentine. Last year I was able to take advantage of the terrain and put in some seriously fast splits but this year, due to it being 2 weeks after the Perth City-to-Surf marathon, my hammy’s had tightened up so every step was painful as I hobbled (and that’s being nice) down the hill. No worries. reached the Deli and tucked into my first Brownes Mocha for probably 6 months, man did that taste good !!
Choc milk time at the Deli, job done.
We had 20 minutes until the train arrived so just enjoyed telling tales of the day when all of a sudden who comes into sight, walking the wrong way to the Deli, but Barts. ! Unbelievably he had somehow managed to get to the finish in time for the train, albeit running 3k less , somehow ? At the time of writing this post it has to be noted we have not seen any Strava evidence ( http://www.strava.com) of Barts and whatever trail he did run but assuming he said he did what he did I am in awe of the man.
A Lazarus comeback from Barts, almost made me believe in religion
Funnily enough the train was graffitied at the main depot so was cleaned before it set out on its journey, resulting in a 45 minute delay. We could have started at 8am, not 7am, and still made it easily. When the train did arrive at the station there was no sign of any graffiti and maybe next year this could be a cunning plan for a lie-in, just got to persuade someone with a spray can to get the train before it leaves ? That’s wrong, right?
Graffiti, a likely story, more like the train driver fancied a sleep in !
The photo below is all the crew who made the finish including a few runners who left before the 7am sweepers. There has already been lots of talk of leaving even later next year but we’ll see; no one has actually missed the train yet so there will be a first. One thing for sure it won’t be Barts, if he can recover from near exhaustion at 6k and then still finish less than 3 hours later after running 32k I reckon the man could fly if he wanted to. Running gives you so much and on that Sunday it allowed me to witness a miracle, how does one go about nominating someone for a sainthood ? Saint Barts of lost causes, it has a nice ring to it, if only he was taller…..
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BIX is a recovery solution for everyone, that will get you to the top of your game!
Great hydration.
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.
Fractel headgear, just ace.
Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )
Best running headphones EVER !
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/)
Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! . ( https://coros.net.au/ )
What’s better What’s better than one calf tear, two calf tears !!
From previous years posts… 
