Well I started slowly with Rob until 35K at Waroona Dam as planned. We went through Nanga (16k) in 2.02 and then arrived at the dam in 4.25 where Kate made me a sanga and a had a banana. Picked up the pace for the 15k to Willowdale Rd trying to run it in 1.30 which I did almost to the minute despite this section offering some tough hills including 1 monster I took 13minutes to walk (though heaps faster than the 17 &19min times of 2007).I ran through the 2.7K single track near Willowdale hoping to make enough noise to scare any keen Tiger snakes away. (I'm sure the dugites will still be hybernating) I had a fall on some leaf litter with no damage done I ran through to Kate and Nate for some water a change into a short sleeve shirt and some more food leavin ghere about 6.20.I was now reallly looking forward to running with my daughter Hannah from 60-81k and the approaching AFL GF which I planned to listen to on the radio. This section went smoothly with the lowlight being a full bladder (Nate had given me 1.5L for 8k ) and the highlights meeting Bernadette for a few k and then Hannah bolting out to meet me at the 60K aid station.I sat down at 60K and ate a tin of Spaghetti eventuallly leaving 15 minutes late with Hannah and the pram. Despite having a few puddles to negotiate we made good process and I listened to most of the 1st quartere of footy before being put on story duty. Hannah soon fell asleep so I left the radio off plannning to turn it back on for the 2nd half.A few rough sections necessitated slowing to a walk and I was continually looking for the best line but overall it was great to have the company. However with about 3k to go to Nanga we ran into another 4WD (bout 8 altogether) who informed us we were approaching a mud hole he didn't think we would be able to negoitiate. Well that was all the challenge I needed. We had to sidestep across a mudwall whilst hannah held my hand and I got her across without much trouble but then I had the pram! I was able to "drive"the pram up the 6ft vetical mudwall (this was once an old railway I believe) and the climb it with the help of a tree 1 handed whilst still holding the pram. From here it was fairly straight forward bush bash with pram before "driving"it down the other side of the cliff and continuing our journey. A lot of steep (though short) climbs tested the arms in the last few k before arriving at Nanga in 10.01.
At Nanga I took 15 minutes listening to the end of the footy, eating and packing away the pram for Bel. Also had to refill the pack with food and water which Nathan did for me at all other stops. Finallly I got away at 10.16 and was feeling really good as I ran through Nanga at a reasonable clip. After about 20 minutes I ran into Rob again. I was informed he was coming up by the same guy who had doubted our ability to get through the mud puddle.We had a brief chat and told him Geelong had won.I think the next section was the key to my race. I was running quite quickly and probably would have just pushed hard until I ran out of energy. However as is often the case with these long ultras I started to chat with God and he told me to do some more walking. (You can read more about these experiences on my blog at offroadwa.blogspot.com)I was feeling guilty about long walk breaks when I was feeling good but then when I would start running I was flying (around 5min/k) and I eventually saw the point of the strategy. At Caboolture I had gone out hard (too hard) and had dropped back onto my heels rather than the midfoot running I have been doing this year. This caused my achilles problems I believe which troubled me right until the week of the 100 miler. Once I got this revelation I started running lots more and was really enjoying it. Pretty much just running until I wanted to walk and walking until I wanted to run. I passed the hut 20 mintues quicker than with Hannah but I still had the long gradual climb to Nanga rd. I began to get a sniff of 20 hours which was very motivating and when I came out at Nanga Rd I had made up about 5 minutes on the first lap despite running mainly uphill. I arrived (103k) about 12.41 and after a brief stop to check my water and grab my headlamp I took off for the short section to Willowdale rd. My goal now was to try and negative split each section. If I could do this by a total of 16 minutes I was on for a sub 20 hour race. I arrived at Willowdale rd (111K) in 58 minutes despite another largely uphill section and eating at least 2 muesli bars. From memory this was about 3 minutes slower but I made that up by running straight past Nathan and arranging to meet at the other Willowdale rd crossing. I flew through the short single track section with my headlamp on. I felt no pain I was just steering and flicking the occasional branch out of my face. I pulled a negative split of a few seconds and sat down to drink my first caffeine.The next section was going to make or break my 20 hour push. I had run the easy direction in 1.30 and now had 2 large hills to ascend as well as a steep long descent which would slow my progress. I was also really looking forward to running with my wife, Bel, who was going to be my pacer from Waroona Dam to Nanga. I was seriously starting to doubt her ability to keep up if I continued at the current pace but also wondered if the pace felt so fast because of the K's in the legs and the darkness. She has regularly run sub 2 hours for a half marathon so 18k in 2.25 seemed very easy even with some long hills. I put on my Ipod and took off into the night. I have a great play list that I basically just copied off Nathan and despite it's incredible difficulty this section was quite possibly the most enjoyable.I arrived at Waterous picnic site determined to run as much as posssible up the approaching 5K ascent. Nothing seems as steep in the dark and this helped as I was able to make good progess. Down the steep descent I was amazed the quads were pain free but I had the serious face on as tried to take the best line and avoid any hazards. The hill up the other side is shorter but steeper with some soft sand sections just to add some variety. I don't know where I lost all the time but when I came out at the Waroona Dam trailhead I was already late with about 2k still to run to the aid station. I dropped my pack with Nathan along with instruction on how to fill it and ran the road section with just a small bottle of endura.Consequently it was a very short pit-stop at Waroona Dam. Bel hopped out of the car and asked for a 1 minute warning which I gave her straight away. She was freezing and had to be persuaded to remove her jumper. We started off walking as my legs were feeling the effects of the bitumen rd but before too long we were running slowly again and Bel soon warmed up. I had warn my skins all day and had changed back into my long sleeve shirt after dark.After about 2k of slow running my legs were feeling better and I put my foot down (both repeatedly in quick succession). I told Bel we had a long climb coming so we should try and make up some time. Unfortunately when we hit the climb I didnt feel like stopping and powered up putting a big gap on Bel. I waited for her to catch up and then just tried to run as fast as she could. This section was only supposed to be 6K. Bel thought we were running around about her 10k pb pace (48.50) but still it took nearly an hour. By the time we hit the road where Nathan was meeting us she was finished. I suggested she have a rest in the car and meet me at the top of the 4K bitumen hill. When I reached the top she wasn't keen but I'd slowed significantly and was able to talk her into it.We had another 4k down a slight hill that I thought she could comfortably run with me. I was pretty shattered and would run until the pain kicked in then have a short walk break, still trying to keep perpetual forward motion. Finally we finished this section and I grabbed some more energy drink and waited while Nathan tried to find my gloves. Eventually I could wait no more and with a sense of urgency took off down the trail. I had the Ipod back on and the second song was Shannon Nolls classic "Lift". By this stage I had basically given up on 20 hours and was thinking either a negative split (20.17) or 20.30 being more appropriate goals. But the music did it's magic and before long I was flying down the track with the lyric "let them know that you took a good shot and you missed" going through my head, thinking that I should at least give the 20 hour beast a shot. I flew through the 4.5K in 20-22minutes and meeting Nathan I yelled out for a drink of NRG before contiuning running through Nanga and into the finish straight of 16K (mainly uphill). The equation was simple 16k -1.40. I just had to run 6 minutes K's and I even had 4 minutes up my sleeve to walk the 2 steepest hills.History was repeating itself as I trashed myself on the long slow climb out of the campsite. I was running with very little walking but it seemed an eternity before I finally came out onto Murray Valley rd which is majestic in daylight. I flashed my light through the trees trying to see the river below. I could take it easier now 20 hours was dead and buried, unless I could run 5 minute K's uphill on trails in the dark. I mentally switched off a little but doing the maths I still somehow needed to do about 8k in the last hour to break 20.30. It wasn't going to be a picnic yet. There was also the matter of 3 tough hills, the least steep one of 1.7K I was going to have to run. I set myself with the goal that if I could run it's whole length 20.30 should be a shoe-in.Mentally all I had to do for the last 6 or so K was run. It seemed easy but physically this is one tough section. I finally made it to 157K with no more scary hill climbs to negotiate. Nate's dog jumped out the window and ran with me for awhile. I asked Nate to drive alongside and I turned my headlamp off. I was enjoying this once more as my speed picked up again. Halfway up the last hill with 1500m to go Nathan left to go and meet me at the Caravan park finishline. I negoiated my way through town proud I was nearly there. But as I ran the last 300 metres through the caravan park it felt anti-climatic. There was no doubt I felt too good.I arrived at the back of the chalet where we had started but Nathan was out the front. The was one advantage of having heaps left. I was able to recreate the finish for Nathan 4 times as he tried to get a good shot.

I'm back

Had a great run at Relay for Life Mandurah. Ran 40k in 3.10 but was lapping around 4.15/k for most.

Revelation in Running

I have experienced God in a Protestant Church setting and often it has been profound. However there is something about running for over 8 hours which strips the soul bare and encourages communication with the Almighty.
Episode 1
My first attempt at running over 100K was at a 12hour track race in Bunbury. Then the only organised opportunity to run such a distance in WA. Ten days earlier I was out on a regular short training run when I rolled my ankle. As I walked home lamenting the poor timing, God spoke “ You will run 107K, Nathan (my brother-in-law) will run 96K”. This came to fruition on race day.
Episode2
Running around a track is great to test yourself but my heart lay on bush trails. My first 100K trail run was from Mundaring to Jarrahdale, largely unsupported and carrying a pack. Having basically exhausted myself the previous day umpiring footy I arrived atop of the first hill at 18K “spent”. After a conversation with God around 60K where he encouraged me to continue, I enjoyed finishing in the dark after 14 hours.
Episode 3
Since my childhood marvelling over the 1000K Sydney to Melbourne footrace I had longed to run great distances. In 2005 I read about 100 mile trail races. I dreamt for 2 years, then I began. At 70K 100 miles seemed a long way off. My wife ran out to meet me and after praying for me I was transformed. The rest of the race was a joy, and I won.
Episode 4
The Mandurah Relay for Life (R4L) was a training run for a cause (Cancer Council) where my “team” consisted of 1 runner. I started from scratch walking every 7th lap not so much for the Godliness of the number but because I was counting laps on a cricket counter and there are 6 balls in an over. After a long while in the hot sun I decided I would be content with 100K and wouldn’t complete the 24 hours.
After many hours I became somewhat of a spectacle. “Who’s the 1 man team running the whole way?” One teenage girl decided she would run a lap with me. She had never run more than 5K before but over the course of 2hours we ran over 12K together, and shared life and faith.
Episode 5
Narrogin Relay for Life was special because after some trying times I was looking forward to a more hopeful future. I also put on my 1 man spectacle and met some great people whilst walking through the early hours of the morning. I was grateful that after being injured and unable to run all week I managed 118K of running and walking.

Episode 6
Mundaring to Jarrahdale Round 2.
I’ve read and re-read my training diary to see why this run went so well and there are reasons both physical and mental why I ran 3 and a half hours faster than the previous year. However the memory that reminds me there was “something else” going on is from the 22K mark. I felt the beginnings of fatigue in my legs and thought “ This is going to be a long day” but almost instantly it melted away and the race was almost effortless. (Well relatively) I later learnt one of my students had prayed for me throughout race day.
Episode 7
By June this year I had improved enough to be targeting a 100K time of 9hours 15 minutes. However it wasn’t my day and I felt tired and unmotivated from early on. I wanted to pull out or at least walk but God kept telling me “Don’t quit” and I was grateful when I finally finished my 100K from Mundaring Weir to Northam under 10 hours for the first time.
Conclusion
This like the bible is a far from all inclusive “highlights package” of God’s interaction with man (one man). There has been other God moments in my life but as a wise philosopher once said “He who suffers remembers”.

Cape to Cape

This is a run I did back in 2003. The report took about 2 years to write so unless I can find it online somewhere. I will finish it briefly in the future sometime.

Some years ago I stumbled across the Cape to Cape walking track. It seemed like a great way to find some secret surf spots. Shortly after resurrecting my running career I tested a few sections and thought it would be great to be unencumbered by surfboards. For a while it was one of those persistent dreams that you annoy your wife fantasising over.

Eventually I decided I had to make it happen. This year was the year and I started making a list of candidates to invite. There was Marcus, fellow surfer and aspiring Comrades runner; John, an ex-race walker; multi-sport veteran, Alysha Blackwell; and local identity Graham Maier. Gradually, however, they fell away, mainly due to a lack of fitness and Graham’s half decent excuse of only three days to recover for the Bunbury 50km. This was a blessing in disguise, however, as it meant I could run at my own pace and start mid week.

I purchased maps and made firm plans. Rather than test my gracious wife’s support crew patience it was decided that two days would be the go, not three. The route was planned was Cape Naturalist to Conto Springs. 47km to Grace town on day one, and 39km to Conto’s on day 2, 86km all up. An interesting part of these plans was writing little mud maps for each rendezvous with my wife. These came straight from my head and apparently had one or two minor errors. . .

Day one began with a drive from Busselton to Cape Naturalist. 7am, running late, strap on bottle, where does this stupid track start? Obligatory before photo taken and then it’s off. Sixty seconds in and I find the real start of the track, oh well the other photo will do. It’s off at a frenetic pace. I haven’t run since a 5km race 3 days ago and the excitement combines to increase the speed. Bewildered looking roos look on as I wiz past. The weather is beautiful, cool, offshore wind, light rain just finished. Three minutes in and I see the first surf. It’s one of those medium-sized days when everywhere looks a treat.

My first goal is to make Bears before Bel does. We’ve arranged for my wife to start running towards me when she has driven to Yallingup. I know the section she’ll be running, but not mine. I want to avoid a three km beach section by using the 4WD track, so I must run at least 8km before we meet. In the end, I’m worried she’s got lost but we meet and jog a few kms together enjoying the one part of the track I know well. I’m impressed but not altogether surprised considering that I’ve had a sore throat and cold the last few days that I’ve drunk a whole litre of water.

I’m not feeling that well as I have breakfast at Yallingup. I’m keen to keep warm and start running again. I spend about 20-30 minutes eating Weetbix and apple juice. I consider letting my food digest awhile then just decide to run slower and I’m off. It’s only 8km to the next refuelling stop so I’ll rest later. One kilometre in I hit my first beach section – the whole of Smith’s beach. There’s not much wind and it’s getting pretty warm. When I hit the hard the hard ground again I’m keen to pick up some speed. The next 5km is probably the slowest 5km in Australia and it feels very snakey. The first section is a maze of uphill bolder hopping. You get a bit of momentum going then stop and look for the next Cape to Cape sign post. Following this the track hits a very windy narrow (about 6 inches wide) path through scrub, it then turns into loose limestone rocks. Running through the rocks I slam on the brakes as I spy a reptile parked in the middle of the track. It’s only a bobtail and it hisses at me as I hurdle it. I continue on trying to make more noise.

There’s an epic look out and I appreciated it for a full three seconds. I feel there’s plenty of time to appreciate scenery in 10 hours of running. Shortly after I run into two walkers on the track. I comment on the snakey feel of the track and they encourage me that they saw one the previous day. I feel pretty safe with the only two people within coowee. They then realise that we’re lost. I retrace my steps and follow a path down a cliff face. Halfway down I see the familiar sign and yell to follow. The familiar sight of Wyadup car park is within sight and it’s a bit relief, I thought I’d be there by now. I decide to take the road rather than the track to save time and avoid any snakes. It turned out to be a pretty good idea. About 1km down the road I’m stopped by a man in a hard hat. Not your average 8km run. I’ve had 3km of soft sand, boulder hopping, scary narrow tracks, loose, slippery limestone rocks, hills, steps, a lookout, a cliff, descent, the only walkers I’ll see in 70km and now nearly an hour in I’m stopped. A number of thoughts go through my head, terrorists, did my wife get through and is there any water if she didn’t (no!)

After all that excitement the man in the hard hat was just a council worker. He walked into the middle of the road put out his hand to stop. I took the time to shelter in the shade and drink some water. I asked what was going on and was told something about a new road After a couple of minutes the explosives hurled a massive rock and cloud of dust high in to the hair. The blast hit me like the bass of a cheap car stereo (it just made it) aand then I was told I could go. I left amid discussion of they should perhaps have bene further up the hill from the blast. I ran past where a rock had put a hole in the road and asked if they had put anyone on the Cape to Cape track. They said probably not, blamed someone else and I continued running. The couple I had just seen would have been in earshot but probably never knew what it was.

Six Foot

Well my one reader, it's September not July as you predicted. Some very brief thoughts on Six Foot:
Ran downhill for 1K and then hit stairs. Walked down stairs for 1K as there was no point running it was a traffic jam. Flew downhill for next 13K. There were flat bits and even the occasional climb but mainly down. Got to river slightly behind 4 hour schedule but knew being half fit and never having run previously I was only going to lose time so stopped to tape nipple. Ran uphil for 2-3K kept chugging when everyone around me was having walk breaks. Hit the Min-mini saddle and then the steep bit. Took to walking some. Hit the top shattered and smashed my legs through 2K steep downhill. Got passed by 2 guys who left me standing still. A couple more creek crossings ensured I was cold and wet as I headed to 1500m altitide. Ran walked the pluvimeter. Not as hard as it was portrayed but still long and tough. Hit the top and just jogged. Legs were mush. Eventually got passed by a guy who sounded like he was losing a lung. Thought I should be able to run with him. Did. Pushed on together until 5K to go when we hit the downhil stretch and I picked up the pace. Cramped almost straight away. Was passed by another runner while I sidestepped. He offered me a salt tablet. Took it on the run with no water and was almost immediately better. Ran strong until the steep 2K downhill where I was super cautious but still going quick. Passed by super-speedy "Sloth" of coolrunning fame. Hit stairs and cramped again. Went down them sideways. Came good and celebrating across the line in 4.25.

Six Inch #3

About time I updated this blog.
I thought I'd share a few thoughts abouts Six Inch back in December.
I started off running with Colin Francis the plan was to run comfortably and if feeling good make a bit of a dash late. Also if I could summon some strength on the hills I might push ahead at Oakley's Dam.
As the downhills started Colin was looking a little quicker and had cleared out heading into Oakley Dam. Unfortunately he missed a turn and was just behind me as we ran past a snake near the foot of the hill. We stayed together again until the top of the hill and Colin pulled ahead again. I kept him in sight and was running well until Marrinup.
Shortly after Marrinup I blew up completely and even had to throw in some walk breaks during the last 5K.
Finished starving hungry and ran to the shop for a couple of sausage rolls and a cherry ripe.
Time 3.56. Colin won in 3.46. We nearly cracked double figures with 9 runners finishing!

Beach to Bluff 2007

We started from Cape Riche at 5am yesterday after 3 hours sleep in a tent that collapsed about 2.30am (so felt more like a body bag).Went to the beach to pick up a small rock for the summit cairn on Bluff Knoll (we now know there isn't one) and then started the climb. Running with Nathan's cheap Dick Smith GPS it wasn't long, ~10K, until we were reading 115 m altitude. (This was probably fairly accurate considering we read 1085 @ the summit which is 1096m)We ran for 3 hours before Kate and Denise met us 6K north of the South Coast Hwy. We could know well and truly see the mountains we were running to ~30K away.After heading back to the metropolis of Wellstead (it was just marked as a servo on my 2007 map back there actually is a few houses there) for breaky Kate and Denise met us every 5K and we had a break from our hydration packs.At 52K we had some food before heading down the Stirling Range National Park boundary fence and were out of contact for 19K. After battling the constant headwinds for another 2.5 hours we came out at Bluff Knoll road.8K of hot hilly bitumen awaited for the trip to the carpark and lookout. Nathan took off in front while I tried to catch up after doing some serious eating. Eventually I caught him as he walked the steep hill at the end of the road.Now just to climb the biggest hill in south west WA. Already well behind schedule I wanted to power this section but Nathan was struggling. After some signs of heatstroke I decided to stay with him. Eventually we crested the summit and took some photos. We had run from sea level to 1096m, a sit and enjoy was warranted but already we were looking at getting home well after bedtime. Kate caught us at this point having made a late decision to try and catch us. Nathan started his descent while Kate and I tried to find the Ridgetop walk. Giving up after 15 minutes we made our way down only to find Nathan had already been there 30 minutes.I love the concept of these Sea to Summit runs and I think it's something worthy of a regular spot on the ultra calendar.Other more exteme versions could include:There and Back!Same run but turn left at the Ellen Track finishing with Ridge-top Walk!!!

...And the runner is...

David Kennedy. Sorry forgot to include that in my article. The race report is below. Make a cuppa and sit back as we run through the bush, with no effort on your behalf.