So whats next? We plan on returning, again and again!

It feels good to have the full hike diarised online now.  Its a great companion to my personal journal from the trail and the memories I'll have forever.  So where to from here?  I'm the type of person that loves to have a challenge or goal in front of them.  Since returning from the AAWT I've completed 2 of 4 years of University and have found new employment (casual which studying).  It has been a challenger to keep fitness levels during the school year as the time balance is just not that easy when you have a young family.

I look back at my time on the trail and how I went about hiking it.  I did not set out to go fast.  I set out to be light and have fun.  As per most, I thought I was light till I got to Thredbo and sent more gear home..... whereby actually becoming light.  I often find myself wondering if I could go faster if I had planned to do so.  Carry less food as I will be out there for fewer days between food drops.  Carry less clothes and less fuel, shave grams of comforts like a 20g clothes line and just sleep under a the tarp portion of my tent without the internal tent.  Of course hitting it removes the tent completely!

On the other hand, my now 10 year old daughter Bailey promised she would do the Australian Alps Walking Track with me as soon as I felt she was old enough.  This is a different challenge to prepare for.  At what age could she do it?  What could she carry...at that age?  What additional plans would need to be made?  The more I think about it the more exciting I get for her at the possibility of being able to see all that I have seen, to create her own special memories.  To create those memories with me her Father.  This could be a real coming of age event for her and my other children.  When they get to the appropriate age I can take them 1 by 1 to end to end the AAWT.  Even better I wonder if the whole family will do it together.  Just asked my wife Megan......she said "No shower = No Megan"!  I'll work on a shower solution!

Back to whats next.  We often have done the Mt Lofty Summit hike in Adelaide on a nice Sunday afternoon.  No packs, all bitumen trail.  Bailey loves it (Judd and Andie also).  So lets take Bailey and Judd for a test on the AAWT I thought.  November 28th, 2015 I was able to return with my children to the AAWT to do Section 4 - refer to John Chapman's book.  November 28, 2013 was the day I completed my journey in Walhalla so it was really special to be on the trail with my kids 2 years later.

The Omeo Highway to Mt Hotham section, with a side trip up to Mt Bogong seemed a great first choice to introduce the kids to the track.  It has climbs and descents, bushbashing, fire tracks, roads, and some great huts.  We organised with Sandy at the Omeo Caravan Park to drive Tim's car to the trail head to drop us off then keep it to collect us if we missed the Friday bus off Mt Hotham.  Forgot to mention that Tim Marsden will also be joining us! The kids quickly and affectionately named Tim our 'snake bait' as he was out front...and within 10 minutes had located our first snake of the trail! The hike did not go as planned as Judd twisted his ankle and it blew up like a balloon.  We is a strong quiet kid so when he was screaming to touch his toes to the ground we knew we had to change our plans.

We evacuated over Mt Bogong and out to Mountain Creek over 2 days, successfully hitchhiked from mountain Creek to Mt Beauty and subsequently over Falls Creek to the rad access near Cope Hut.  We planned to rest but the surprising arrival of snow had lifted Judd's spirits and before you know it we were knocking out the 14kms to Dibbins hut in just 3.5hrs.  Although we didn't stay on the AAWT the entire trek, and I had to carry Judd on my shoulders (Tim also), this trip was perfect.  We rolled with what each day gave us and had a blast.  Some real memories for us all.

I've made a small video summarising our adventure.

On the return train ride back to Adelaide from Melbourne I asked the kids what they learned and what their favourite part of the hike was, both responded that the best part was the 2 hours of playing n the snow.  This was at 5:30am!  I asked Judd what he learned.  His response was epic for a 6 year old.  " Dad, If I give you everything I've got, you'll give me everything you've got" .... what a kid.

Days 11 - Australian Alps Walking Track

I have awoken this morning full of gratitude.

Anyone who takes on a long distance through hike will know they will be journeying through all types of weather conditions.  The Australian Alps at any time of the year can serve up 4 seasons in a day.  Although I am prepared for all weather conditions it doesn't necessarily mean I am willingly looking for bad weather.  For the past 2 nights, I have set up camp, prepared and eaten dinner, washed up and planned for the next day before preparing to sleep.  Just as I close my eyes for the night, the rain comes down!

I am grateful that it is raining once I no longer need to be outdoors!

Last night marks a momentous occasion for me as well.  Never in my life have I pee'd in a bottle, till this night.  I wasn't going to go out in the rain so I thought to myself I can always just use one of my 2 water bottles from this point in my trip as a night time urinal.  Worked a treat once I worked out how to position myself in the tent so as not to spill!  I'd then just leave it out side the tent in the rain to keep it clean.

I became very lazy with this process as my travels continued.  It no longer needed to be raining out for me to use the indoor urinal bottle!  I never left my tent in the middle of the night for the rest of the Australian Alps Walking track.

The Smoke Oh Camp area is just the path widening enough for the tent

So about 8am I left Smoke Oh Creek with the hope of making either Beunba Flats or maybe even Johnnies Top.  So whats this falling from the sky about an hour into the day but my first snow storm.  It was really enjoyable actually despite the name of the trail being "Misery Trail"!  Was really nice to see the snow falling through the trees.

Having made my way out to Buckwong track and had a morning snack under the porch roof of Buckwong Hut.  Shortly after I came across 1 of 17 groups from Melbourne Grammar hiking through the area.  I had a brief chat with them and then continued on my way as I knew within hours I would have my next food drop.  Unfortunately the snow has now turned to rain so by the time I trek down Mt Hope Road to my food drop I am drenched.  I pull the buckets out of the hole they are in, everything now just mud and pull out the black garbage bag with my food in it.  I quickly look through Tims bucket to see if he has anything I want to swap in, grab a fresh pair of Tim jocks and his socks ( I didn't have any in this drop as I was doing fresh gear every other drop) and then just kept moving.  This was probably the heaviest I have been on the hike so far as I know I have way too much food with me even if I were on my slower schedule.

So being heavy and wet and muddy I hussled my way along to the Buenba Flats expecting to probably call it an afternoon.  It was about 4:30pm when I made it to the second gate and sat down with another ground from Melbourne Grammar.  A couple of the guides shared some fresh strawberries and a recent Herald Sun newspaper with me.  Chris was one of the guides, he was very interested in Hyperlite Mountain Gear and we chatted for about 20minutes about Cuben fibre and the stuff I was using.  He mentioned that this station set up for them was for the students to do a solo overnight sleep out and that they were scattered all over the general ridge line.  I thought cool, but also I should probably keep moving and try to make Johnnies Top.

Looking West towards corner creek

I set out towards the western end, corner creek end of the flats.  This whole area was a marshy wetland that was difficult to follow at times as the trail is interrupted my the creek so often.  That being said as you can clearly make out that the mountains around you are guiding you into a corner it is more a matter of how easy the trail could be if you were on it.  Its never really a matter of being lost.

Having made it to the the junction where the trail now climbs It is now about 6pm when I start climbing.  Its actually pretty steep and my pack if fully loaded so i am finding it hard going.  The fact that I had stumbled into the creek a couple times so my boots were bogged, including being rained on all day I was cranky and tired.  It took me ages to climb Johnnies Top.  I had to get my head torch out for the last 20 minutes coming into Johnnies as it had gotten dark earlier in this weather.  Worked really well actually as all the AAWT or Great Alpine Walk signs are all traced in some hi-visibility reflectors so the shone in the torch light.

I took photos later in the evening when the fog was really thick and rainy but its just a blur shot...you can't really make much out...but this is about an hour before I made camp.

At 8:15pm when I got to camp it was blowing an absolute storm.  I barely made out the water tank when I walking about 5m in front of it.  I was freeing cold because of how long I had been wet....all day and really struggled to get my tent set up.  Was again really happy with my Echo II from Hyperlite Mountain gear as the first part of the shelter to go up is the outer tarp.  This enables me to get all my gear out of the rain and blowing winds and protect all my items that I need for the night but want to keep dry....my thermals, sleeping bag etc.

So by the time I had set up camp, took off all my wet gear at the entry including the wet medical supplies taped to my feet, it was 9pm.  I took my time to get dressed into warm dry gear and re-do the medical treatments on my feet.  Although I was wasted from a long wet day, I still struggled to get to sleep.   It was so wet foggy and blowing an absolute storm outside that my exhausted brain was a little freaked.  I kept going through check lists.  Have I kept my wets away from my dry's, have I pegged the tent really well, am I positioned away from possible falling trees, am I on too much of a slope, I know I am pitched right on the trail to stay away from trees but it is an old 4x4 track....what if an emergency vehicle needs to get through in the middle of the night....and so on and so forth.  Eventually fell asleep to thoughts of my wife and kids.

AAWT - Day 3 and 4

Last time we joined our intrepid adventurer he had wandered off into the afternoon sun.  With the wind at his back and a heavy heart he marched onwards only looking back for a brief moment to fairwell the landscape he had thus far conquered!  (Please read the above line with a deep tone and partially sarcastic American accent, like the narrator of the old Batman cartoons)

So let me take a moment to be honest, gain some perspective and bring everyone into the picture on how I'm feeling just about this point of the hike.

Firstly, I have never spent even 1 night alone camping or hiking before and I have never hiked or camped for more than 3 - 4 days at a time.   A lot of planning goes into these long distance treks, but how was I to know that my preparations were enough.  Do I have the ability to see this to it End.

I have not used a compass in 15 years and as far as being fluent in its use, I am not.  Yes setting a heading for South and walking there is self explanatory, but unfurling a map and understanding how to calculate the coordinates of where I am or want to go and being able to say in an emergency supply those to a third party.  No sir.  At this point, this is weighing on my mind.

Also, in general terms, you only have to ask me for a ride somewhere by car to know that my general orientation is poor.  The number of times I have driven the same route 5 or 6 times with the same friends only to continually make the wrong turns.  This is also weighing on my mind.

I am fairly immature.   True there are so many facets of my life which are mature and I deal with them with maturity but when you really look at me I am selfish and spoilt.  The result is that at times once the adrenalin has warn off my desire or ambition does too.  This was not the feeling I was having right about now however.  From the moment I got on the bus, till this moment in time and right up to my arrival at Walhalla, I knew I was going to finish my first End2End journey.

So I am now on a Solo mission.  About 2km after leaving Tim the trail leaves the road and heads off on a section of undefined track.  This was the first time on the AAWT that you are not on a clearly defined trail of some description and of course it so happens to be on the afternoon when I have wandered off on my own.

To be honest the sweeping valley was a really nice walk, soft under foot and regardless of the lack of track it was really easy to follow the old telegraph poles and then see that across the valley was a creek system where the trail ascends and then descends to the Murrumbidgee River.  So I just picked that reference point and went.  I also took the chance n the Murrumbidgee to have a quick splash bath to freshen up a little.  

I also came across some devoted campers/fisherman from Bendigo who drove out to this remote spot for a good old fish.  It was a remote valley and I was very surprised to see them set up.

Once again the trail continues along a four wheel drive track which is really road standard.  I follow this track until about 5:30pm when I arrive at Whitses hut.  I can see from a distance that Hayden and Dave are collecting fire wood for the cold night ahead but also to keep with god hut etiquette of leaving the place in a better condition ( with more firewood as well) then when you arrived.  I figured I'd warn them that I'm a little crazy so I yelled out " hope you guys have got the fire started."  I'm pretty sure they both went in side the hut at that stage!

Whitses Hut is a basic hut made of timber planks, which I assume at one time actually touch each other to create a wall which would stop the weather from entering.  These days those timbers have shrunk apparently so every breeze and every degree of cold is felt in its entirety.  Sleeping in a tent would definitely be warmer.

So just to clarify, these huts are part of the Australian Story, history and are preserved for emergency use only.  I considered companionship an emergency this night and all 3 of us stayed on the floor of the hut.  Again, that night and in the morning making sure that the hut was kept and cleaned to make sure our consciences were okay with this unique indulgence.

We talked till dark, comparing gear, food and our experiences so far and our plans for the balance of the journey.  Dave and Hayden were taking a slightly different route, they were leaving the AAWT at Mt Hotham in about 17 days time or so and going over Mt Feathertop then down to Bright, VIC.  Dave and I both at this stage had massive blisters on the bottom of our feet across the front foot tread and they had mentioned that they were getting concerned about where they had sufficient food.  I knew that from tomorrow morning I was going to have both Tim's food drop as well as my own plus the extra food I was already carrying.  I didn't dump the food as part of me kept saying this will get harder or I would hit a road block and need the extra food.  I was grateful for Hayden and Dave.  I knew they were half a day ahead of me, so Tim was able to tell my family at home that I was not alone but now walking with to hikers I met the night after his departure.  It would give peace to my wife, kids and parents.

I always knew I would keep on trekking solo but the story would be received as comfort back home.

Another honest truth is that I like to impress people.  I have a competitive nature.  So I knew Day 4 I was going to go out hard so that as the news got back to friends and family they would see that although my plans had changed into a solo trek, I was thriving on this new reality not dwelling on it.

Day 4 started about 6am with the sun rise.  A bitterly frosty morning which I had this overwhelming excitement about.  Having gone through what was starting to become a well organised morning routine of breakfast, pack, plan and go, I departed as soon as the tasks were complete.  Wasn't long when I came over a small crest and there to the West just beside the track was a mother brumby and her little baby.  I could tell they were warming in the morning sun, they let me get within about 20m before mum stood up and made a small sound and a nod of her head to her baby and they departed.  Up to this stage in the hike the closest a brumby had let me get was about 200m before running off.  All my photos were of these far off horses barely recognisable as such through my Garmin GPS' camera.

A Brumby is a free-roaming feral horse in Australia. Although found in many areas around the country, the best-known brumbies are found in the Australian Alps region in south-eastern Australia.                                                                                             I also came across another large brumby walking in the opposite direction on the trail.  We were both surprised to see each other as neither of us moved.  after about 20 seconds he realised I could take him down and moved off!

It was about 10am when I crossed the Eucumbene River and arrived in Kiandra.  This felt like I had achieved a milestone.  Reaching my first food drop, and at least a day and a half ahead of schedule.  I allowed myself some time to relax as I dug out our food drops, I still opened Tim's and grabbed his treats and the treats we were sharing.  Filled up with fresh water we had kept in the drop as well.  I was a little unsure on how the next stage was going to so I brought the full 6 days rations and barely left any of my unused rations from being ahead of schedule.  So I got heavy!  Probably about 22kg's now which is not heavy physically but as I wanted to be light it was heavy mentally.

New track installed - hard under foot

I left Tim's bucket out for Hayden and Dave as I knew they would be past later that morning and would no doubt enjoy a top up if they could.

I set off on the well defined fire trail towards Table top mountain.  The local DSE (Department of Sustainability & Environment) has done some track maintenance to no doubt stop erosion of some description but let me say - it was a pig to walk on.  Large rocks are not great under foot.  I spent most of the time walking on the grass along side the trail.

I could see Tabletop Mountain off in the distance and it felt like it was all afternoon to finally get to the base of the mountain.  The AAWT doesn't actually go over tableTop but since this was one of the first real summit style mountains I had come across I was pretty happy to climb up to check out the views.




Once on the summit of TableTop I took a couple selfies while sitting n the rock chair.  I can also see the Koscioszko Mountain area with a number of snowy peaks in the distance.

Table Top Mountain 1784m

Checking out the view from TableTop

Once I had descended from TableTop I continued on the well defined track for 5km or so and then decided to take the undefined short cut down to Happy's Hut.  The alternative was to stay on the trail and walk and extra 2 km's or so to the well defined entry to Happy's Valley.  Happy's Hut is located just below the tree line in a sweeping valley.  Its a typical old hut, fireplace and small food preparation bench.  There are 2 old wire based beds, but to honest I used them to organise my gear not to sleep on, I didn't want them to deteriorate under my weight.  I was also really excited to see a camping chair to sit on.  I spent the night reading, checking my maps/schedule and writing in my journal.  It felt civilised.

Happy's Hut viewed as I came out of the Bush Bashing shortcut 

FNQ - Far North Queensland - local adventures

So since moving to Far North Queensland my athletic endeavours have fallen by the way side.  I've been working hard on the renovations and working with my family to transition to the new life style.

Last week I met a local while running, he was training for the Cairns Ironman in june and after having a 8 km run with him I thought to myself, it's time.

We are only up here for 12 months so we want to make sure that we create some memories and experience what FNQ has to offer.

So here are a couple things I've done since.  This clip is of a friend of mine catching a Sweetlips off the reef of Palm Cove.

I'm running the GoPro.

Easter weekend my parents came up from Adelaide and we brought them up Skyrail to Kuranda and returned via the train back through the mountains to Freshwater.  Periodically you could see down the cliffs to the Barron gorge and some amazing waterfalls and swimming wholes.

So today, I got on my Azzurri and cycled from Port Douglas to Barron Gorge where I met up with a couple friends.  We hiked up the river bouldering along the river banks for about an hour when we can to a great swimming spot and waterfall cliff jump.  To our surprise we looked up and saw the train slowly creeping past us on the cliffs high above.

Shaun explaining where the last group was taken by the crocs! 

The first cliff face about 1/3rd up is where the boys jumped from which is about 10m

Kurt looking for good spot to jump in

The gap in the trees where the train can be seen

Wilson Prom November 2012

Well the adventures don't stop!  I must say that I have been shattered with not being able to execute my planned Australian Alps Walking track adventure.  I look to November 2013 with hope but as the current bush fires are burning far and wide through our beautiful Alpine Country somehow I do not believe it will be possible.

In my lead up to what was meant to be the weekend before departing on the 38 day journey across the high country I had planned to have a hike with my 7 year old daughter "Bailey".  For number of years I had been trying to catch up with Lukey and head down to Wilson Prom as he was adamant I'd love it.

So Luke & his daughter Ashley, Bailey & I went down even though I no longer had reason to have a good bye Bailey camp out.  Both Bailey & Ashley carried a couple kilos in a back pack and the Dads took care of the rest.  It was also the first time I had a chance to trial my new lightweight pack & tent.  both Cuben fibre from Hyperlight Mountain Gear.

We did the Tidal river to Waterloo Bay track which is 17km one way and returned the next day on the same route.  I look at it now some months later and sure I was down about not doing the AAWT, but watching my 7 year old work so hard to achieve somewhat of her own person best was really special.  She had tears at times and she had plenty of laughs but at the end she loved it and she loved knowing that she could do the hard yards and feel accomplished at the end.

I'll leave you with a couple photos.  Till the next adventure.

   

Mt Bogong Part II

Mt Bogong 2012
Staircase Spur Trail
Return Eskdale track









As mentioned in edition 1 of the adventure we made it through the night.  I had looked at the thermometer on the back of my emergency whistle and it had read about -11 degrees celsius just after dinner.  We didn't think it was quit that cold at that stage of the evening but by 4-5am the following day we felt every degree and there is every chance we got down that low.  My -5 sleeping bag plus silk liner had never left me cold before but that night I got out my $1 emergency blanket out of the first aid kit which kept me warm.  So the sun came up and we unzipped the tents ready to finish our weekend expedition.

The most important thing early in the morning is to go to the bathroom...... of course getting dressed is probably the first priority with the bathroom break a close second.  I had slept with my clothes at the bottom of my sleeping bag during the night so they were nice and warm when I put them on.  i also find this technique useful for blocking that subtle draft that can come through your zipper in the middle of the night.

The problem was getting my boots on.  They had frozen laces and generally the boot was very ridged.  A lesson learned is before bed to loosen the laces so in the morning the boot is easier to put on when its urgent!

Finally I'm out of the tent and taking a couple quick photos of the morning we have been offered.

Ahhh.... Mt Bogong in the morning.

When talking with other backpackers a topic of conversation always turns to food and cooking.  What stove & fuel do I use is a common question.  Typically met with "yeah but in the cold and at altitudes that won't work".  So this trip was also about testing some things out for myself.  I had bought a Trangia burner for the AAWT adventure based on the recommendation from blogs of hikers who have done the trail.  So this weekend was the test.  Did it light the same, did it cook fairly conveniently and was it generally similar to all lower altitudes and higher temperatures?  I found it a little harder to light but used about the same fuel ..... so don't see what the big deal is with these other blokes!  The AAWT won't be this cold and although we get up to this elevation at times I hardly think its an issue.

So morning breakfast was 2 sachets of warm Uncle Toby's Oats, Brown Sugar & Cinnamon with a swig of water and I was ready for the day.  Packing up is always a great feeling.  You know you ate and burned a little fuel so you are going to be a little lighter, and you know your pack won't be busting at the seems as you have a little less stuff to pack in there.

We started heading down about 9am.  It wasn't long before we came across the dozen skiers we had seen the day before.  They were trekking back up for another day on the untouched slopes.  I would have thought they'd be a little disappointed this day as the night had really crusted up the fresh snow of the day before so wouldn't be a perfect...... I mean the day before was just unheard of beautiful conditions so pretty hard to back that up 2 days in a row.

So we flew down the mountain pretty quick.  Going down hill in snow shoes is a little less simple than trekking up the mountain but still I was grateful to have them.  We passed a hiker coming up the Eskdale trail without them and he even commented that "it looks like I'm gonna regret leaving them in the car".  We agreed! Just to make him feel better.

About an hour down the mountain we took off the snow shoes as we were gone to the raw soil again and started to peel off the layers of clothes again.  Who are these 2 posers!

The drive home allowed some reflections whilst driving.  Yes, don't eat yellow snow! But also I need to get lighter for the AAWT.  I need to keep looking for ways of carrying smarter stuff not more stuff.  My cooking set up is fine, no need to make any adjustments.  The clothing I had planned to wear for the AAWT is over kill.  I will definitely not need so many layers, I was warm at -5 or -11 whatever it may have been which is easily 10 degrees colder than I will come across in November.  So a heavy layer can stay at home, I will have enough with me even if it does get to 0 degrees.  My fitness is good so just keep maintaining the physical exercise & I will be primed for the big event.

And SPOT works.  I had borrowed a friends SPOT tracker to see how it functioned.  This is a GPS tracker that allows friends and family to follow my progress online through a web interface.  To view the trail Sam & I did for this Mt Bogong trek click the below link which will take you to the SPOT page showing our progress.  

http://share.findmespot.com/shared/faces/viewspots.jsp?glId=0IfpjgOPc9W652tjCXEupmmm05DVpSqYQ

A similar page will be set up for the Australian Alps Walking track in November so stay tuned for the link so you can follow Tim & I for the 40 days.

Packs & Packing

I have just come across this article on http://www.bushwalkingblog.com.au/, which he apparently picked up from www.briangreen.net. originally created by REI.

How to choose & use a backpack (Infographic)

Who is going to try it!

So one of things I've been thinking about is clothing.  The more I bring the heavier my pack.

NO, I'm not suggesting naked backpacking.  I'm just thinking about how much I really need.  We will have hot and cold and being too much of either will make me uncomfortable.  And do I bring a change of clothes, or is one set enough for 40 days.


So for the next 40 days I'm gonna wear the same clothes everyday.......okay so I can't really do that in real life, no one will sit beside me on the bus!  But I can none the less conduct a little experiment on at least one aspect of clothing for the journey.

I bought these great Merino wool socks for the hike, from Mountain Design Glenferrie Rd Hawthorn and for the next 40 days I'm gonna wear the same pair.

Merino clothing have a unique ability of holding in odours, so it shouldn't be offensive to anyone.

Here is a little write up from Mountain Designs website;
http://www.mountaindesigns.com/App_Assets/media/Brand_Catalogue/40-43_MD_brandcat_2010_Socks_Headwear.pdf

Fabric 80% Merino Wool 7% Polyamide 8% Polypropylene 5% Lycra Sizes M, L, XL Colour Warm Grey

High performance trekking sock specifically designed to provide warmth and comfort in extreme conditions. • Merino wool - Naturally regulates temperature

to keep your feet warm and wicks away

moisture keeping you dry & comfortable • Extra plush cushioning zones

to provide crucial warmth,

protection and comfort • Made in Spain

So What I'm interested in knowing is who is willing to wear their socks for 40 days with me, please add your name to the comment field below if you are willing to take up the challenge!

Keep trekking

Hyperthermia or Hypothermia

One of the truly difficult things to plan for with the adventure is the weather.  Traditionally in November I'd have T-shirt & shorts on but while on the trail through the high plains of Australia you are really in an environment where anything goes.  Mid summer may have extreme heat for a week then the next week could be snow every morning.

Technically we need to know the difference between these to illnesses and know how to treat each.  Being aware of how our bodies are feeling day in and day out will be a crucial element to making this a fun 7 successful journey.

Hyperthermia

If heat gain exceeds the ability of the body to lost heat, then body temperature increases above normal levels, a condition called hyperthermia. Hyperthermia can result from exposure to hot environments, exercise, fever, and anesthesia.

Exposure to a hot environment normally results in the activation of heat loss mechanisms, and body temperature is maintained at normal levels. This is an excellent example of a negative-feedback mechanism. However, prolonged exposure to a hot environment can result in heat exhaustion. The normal negative-feedback mechanisms for controlling body temperature are operating, but they are unable to maintain a normal body temperature. Heavy sweating results in dehydration, decreased blood volume, decreased blood pressure, and increased heart rate.

Individuals suffering from heat exhaustion have a wet, cool skin because of the heavy sweating. They usually feel weak, dizzy, and nauseated. Treatment includes reducing heat gain by moving to a cooler environment, reducing heat production by muscles by ceasing activity, and restoring blood volume by drinking fluids.

Heat stroke is a breakdown of the normal negative-feedback mechanisms of temperature regulation. If the temperature of the hypothalamus becomes too high, it no longer functions appropriately. Sweating stops, and the skin becomes dry and flushed. The person becomes confused, irritable, or even comatose. In addition to the treatment for heat exhaustion, heat loss from the skin should be increased. This can be accomplished by increasing evaporation from the skin by applying wet cloths or by increasing conductive heat loss by immersing the person in a cool bath.

Exercise increases body temperature because of the heat produced as a by-product of muscle activity. Normally vasodilation and increased sweating prevent body temperature increases that are harmful. In a hot, humid environment the evaporation of sweat is decreased, and exercise levels have to be reduced to prevent overheating.

Fever is the development of a higher-than-normal body temperature following the invasion of the body by microorganisms or foreign substances. Lymphocytes, neutrophils, and macrophages release chemicals called pyrogens (pi'ro-jenz) that raise the temperature set point of the hypothalamus. Consequently body temperature and metabolic rate increase. Fever is believed to be beneficial because it speeds up the chemical reactions of the immune system and inhibits the growth of some microorganisms. Although beneficial, body temperatures greater than 41 degrees C (106 degree F) can be harmful. Aspirin lowers body temperature by affecting the hypothalamus, resulting in dilation of skin blood vessels and sweating.

Malignant hyperthermia is an inherited muscle disorder. Drugs used to induce general anesthesia for surgery cause sustained, uncoordinated muscle contractions in some individuals. Consequently body temperature increases.

Therapeutic hyperthermia is an induced local or general body increase in temperature. It is a treatment sometimes used on tumors and infections.

Hypothermia

If heat loss exceeds the ability of the body to produce the heat, body temperature decreases below normal levels. Hypothermia is a decrease in body temperature to 35 degrees C (95 Degree F) or below. Hypothermia usually results from prolonged exposure to cold environments. At first, normal negative-feedback mechanisms maintain body temperature. Heat loss is decreased by constricting blood vessels in the skin, and heat production is increased by shivering. If body temperature decreases despite these mechanisms, hypothermia develops. The individual's thinking becomes sluggish, and movements are uncoordinated. heart, respiratory, and metabolic rates decline, and death results unless body temperature is restored to normal. Rewarming should occur at a rate of a few degrees per hour.

Frostbite is damage to the skin and deeper tissues resulting from prolonged exposure to the cold. Damage results from cold injury to cells, injury from ice crystal formation, and reduced blood flow to affected tissues. The fingers, toes, ears, nose, and cheeks are most commonly affected. Damage from frostbite can range from redness and discomfort to loss of the affected part. The best treatment is immersion in a warm water bath. Rubbing the affected area and local dry heat should be avoided.

Therapeutic hypothermia is sometimes used to slow metabolic rate during surgical procedures such as heart surgery. Because metabolic rate is decreased, tissues do not require as much oxygen as normal and are less likely to be damaged.

Mt Donna Buang

In my previous post "Come on honey its only a 2 hr drive" I mentioned we had come across another hiker who had already done most of the AAWT and were able to get some advice from him.  Allan Gamble.

Well this weekend past I caught up with Allan for a 24 hour hike of a local peak.  Although it does not form part of the Australian Alps Walking track I was still happy to get out for some fresh air, training, and to see how my hiking form stacked up against someone who had done most of the Track already.

Allans wife and kids were nice enough to drive us out to Fenshaw Car park Sunday morning and see us on our way about 9:30am.  The first 4km was flat and straight forward but man did Allan push the pace.  I probably should have jogged to keep up.  He assured me this was not an AAWT pace but purely due to todays late start he wanted to be conscious of the time and distance and make pace while things were easy.

Then we started to climb.  About 1000 meters of ascending that afternoon.  It was hard yakka!  I had done the Melbourne Tough Mudder event the day before and with Allan pushing the pace I was dead.  I had stopped a number of times on the incline, it was just hard work for my tired legs to push a 22 kilo pack up those hills.  I wondered to myself if this is how I will feel on some of the days on the AAWT.  Would I get leg weary? Would my body let me down like this on the trail?  Have I not put enough
work in?

On arriving home I looked up our schedule, we have some big days where we will be covering big kilometres but usually in areas that won't be peaks like Mt Donna Buang.  That being said I am feeling maybe we should make a back up schedule so we can prepare ourselves and our families back home for the scenario where we take a couple extra days because maybe we have bit off more than we can chew.

What I can say about todays hike was it was different, literally.  Ever 2 hours or so today I would look around and nature had changed.  It physically was completely different then the areas we were in 2 hours previous.  From tall gums with some minor ground cover to scattered old growth tree with long grass the size of hay fields and then tall gums trees again but this time old thick ferns and under growth that would have been there for decades.  Was a real visual feast.

So Sunday about 3pm we decided to finish up a kilometre or so short of where we were wanting to reach because we found a good enough camping spot.  We were alternatively going to just plop ourselves on the walking track just ahead so here was just as good.  We were just to the side of the 4x4 track we were following ( which was actually closed to vehicles)

We set up camp, ate up our hot meals and had a good chin wag.  As it got cold & dark the mosquitos finally gave up on us but the leaches didn't.  Both Allan and I dispatch a couple little suckers before they latched on but the next morning we realised we couldn't fight them all off.  Allan scored a couple on his legs and upon my arrival back home I found I had a lovely love bite mark on my lower back from a leach that I was unaware had attached to me.  I was itching the spot all day but just thought it was a part of my pack rubbing my clothes or something!

Of course my phone has gone dead during the night so no picture of the summit of Mt Donna Buang or the intense 4.5 - 5km descent which did not snake its was down like the 17km road does.  But we walked in a straight line right down the side of this peak and man the legs were screaming.  Although unsafe, at one point I was running full pace down the mountain with my 20 kilo pack just so my legs could feel a different strain.

Did I mention we started our day at 5:30am so the muscles were just loving me!

We made it down the wet descent without either of us stacking it on the way down and we happy to get  on the bus in Warburton to head back to Melbourne.

Thanks heap to Allan Gamble for inviting me along for the ride.

Stretching for Hikers

Stretching and hiking

While some of us are good at stretching at the gym or before and after a run, we often forget to stretch before hiking, climbing, or just as part of the daily routine. It’s important to maintain a stretching program year round in order to remain supple and agile due to conditions you encounter outdoors like stepping on and over logs, uneven and steep ground, rocks, river crossings, boulders, and twisting and reaching in unnatural positions to find holds.

Stretching before, after and even throughout the day on occasions when you start to feel leg weary are good ways of helping you get through a days hike and also to reduce soreness that may incur.

Try these stretches designed for hikers, backpackers, and mountaineers at home and at the trailhead keeping the following tips in mind:

• Hold each stretch for a minimum of 20-30 seconds, doing 2-3 reps on each side. If a stretch feels
tighter in specific areas, it is beneficial to stretch those muscles 2-3 times per day.

• Stretch to the point that you feel a good stretch, not pain.

• Make sure that your core muscles are kept tight to help maintain good posture: this ensures that you
are targeting the intended muscle.

• Don’t bounce with the stretch, just hold.

Avoid:

• Not stretching both sides of the body.

• Not keeping other joints straight. (example bending your knee for a Hamstring stretch)

• Not keeping hips and feet pointing forward (on a Hamstring stretch)

• Arching the back because the stomach muscles are not tight (example: Hip Flexor stretch)

There is still conflicting advice whether stretching reduces the risk of injury. One thing for sure is that if you have a greater range of movement then you’ll perform exercises more efficiently and effectively and if you find yourself in awkward positions hiking or climbing then you’ll want suppleness and agility on your side.

Stretching is one piece of the jigsaw in terms of the reduction of muscle soreness and general fatigue. Hydration, nutrition and adequate sleep all play a vital roll and without nailing all four factors then it becomes hard to give yourself the best opportunity to smash through the hills of the next days hike.

Below is a series of stretches that can be easily performed anywhere and anytime.

Gastroncnemius:

With back leg straight, move hips forward until stretch is felt.

Soleus:
Keep back leg slightly bent, with heel on floor, lean into wall until stretch is felt in calf. Use a car, tree, or truck at trailhead.

Hamstring:
Place a foot on stool, log, or car bumper, slowly lean forward and keep your back straight, until stretch is felt in back of thigh.

Piriformis:
Cross legs, with one on top of the others knee, Gently pull other knee toward chest until stretch is felt in buttock/hip of top leg.

Hip Flexor:
Kneeling on one knee, slowly push your pelvis down while slightly arching back until stretch is felt on front of hip.

Thigh:

This is perhaps the most common stretch, the thigh stretch. Where you pull the foot back towards the bum and get a pull at the front of the leg.

Regular stretching will certainly aid any tired and aching muscles and make the whole experience more enjoyable.

Marcus Bourne

M-Power Personal Fitness