Listen to the full interview with Karen Low:

Ten years ago, you wouldn’t have picked Karen Low for a runner. A heavy smoker for two decades, getting into running for health and fitness didn’t just help her steer clear of cigarettes, she also dropped 20 kilos along the way.  

“I gave up smoking in 2006, so I was in that…replacing a bad habit for a better habit, and running was it,” Karen says when dropping by for a cup of tea with two of her training buddies from the Mackay Roadrunners, Matt Stevens and Janelle Tilse.  

They are in Katoomba for the Six Foot Track Marathon – a scenic but very hilly 45k race in the Blue Mountains that has runners chase each other through rivers, and over single tracks and dirt roads all the way from Katoomba in the iconic Blue Mountains National Park to Jenolan Caves. The total ascent is more than 1,500 meters.  

The race attracts athletes from around Australia and usually fills up within minutes of registration opening, due to its popularity. But the experience of runners can vary widely, especially when it comes to Cox’s river crossing.

Matt Stevens, who is always easy to spot because he is usually a head taller than everyone else, says the river level was “up to the knees” on race day, to which Janelle laughs, “yeah, right, up to the neck!”  

Karen trained for months to do her first Six Foot Track and finished in 06:09:12 – a great result, especially when you think that just a few years ago, Karen was struggling to even run 5k on the flat.  

After devoting most of her life to working and raising her three daughters, Karen realized she needed a lifestyle change after an accident and decided to get off the cigarette and lose some weight. She turned to running for health and fitness.  

“I hadn’t run for many years, so getting the body back into shape to run has been good,” she says.  

Starting slow is important to get your body used to the sport, and it doesn’t mean you’ll see less of a result. Karen says she noticed the weight just dropping off her once she started training, first towards the goal of running and walking a 5k and then slowly building up to longer distances, all the way to running marathons.  

“I did my first marathon last year and my first half marathon the year before, and both of those training plans helped me to build in a good mileage and look at how to train […] and get some confidence to do that.”  

Leading up to the Six Foot, she was running up to 90k a week, a far cry from her comparatively sedentary lifestyle  just a few years back. Investing so much time and effort leading up to a race makes crossing the finish line even sweeter. 

“We’ve probably been going hard at it for three months and you don’t know until the end [if it works out]. So the jubilation coming down the hill [at the finish] and to think your plan’s held up…yay!”  

For Karen, running is also great to clear her head after work and to spend time in nature. And apart from the obvious health benefits, it’s the social aspects that matter to her, the people she runs with and the way her family responds.  

“My kids think I’m great, and my husband,” she said, with tears in her eyes.  

“My daughter texted me saying I’m a champion. That’s what’s good about it.”  

And the next goal? A sub four-hour road marathon, said Karen – and her running friends are confident she’ll smash it.  

***

Doing the hard yards is always easier in good company, and if you are in the Mackay area in Queensland and are thinking of turning to running for health and fitness, the Mackay Roadrunners offer a deluge of support. I’m biased  as I trained with the club for over a year in 2010/11 and loved the camaraderie.  

The Mackay club offers several weekly runs, long and short, marathon training groups, club competitions and large events like the Mackay Marina Run with thousands of runners participating in the half marathon, 8k and 5k distances.  

And while you are there, also check out the Hamilton Island Hilly Half Marathon in the idyllic Whitsundays near the Great Barrier Reef – by far one of the most scenic half marathons you’ll ever come across, smack bang in the middle of paradise.      

50 Shades of Green – or so it looked as the sunlight fell through leaves and ferns. But I wasn’t exactly bounding along with 7.2 kilos on my back and every step hurting after an intense speed session two days earlier.

I had gotten up early to jog the three kilometres from Katoomba to the start of the 45 kilometre Six Foot Track before it got hot, planning to do the track twice over two days.

While I had booked accommodation at Jenolan Caves and only carried a change of running gear, toothbrush and light merino clothes to sleep in, I also had a stash of emergency gear with me including a police supplied emergency beacon, compression bandages, whistle, map, emergency blanket and two torches.

Including four litres of water, trail food and 6 slices of home-made banana bread, my running pack was filled to the brim.

From Explorers Tree at the start of the Six Foot, the trail led down hundreds of steps, over rocks and tree roots through Nellies Glen rainforest and ended in a fire trail in Megalong Valley.

Temperatures were forecast to reach 29C but it wasn’t hot yet. Sometimes I was surrounded by clouds of tiny blue butterflies, then admired crickets and caterpillars or saw wallabies and kangaroos bound out of the way ahead of me.

I took it slowly. This was not racing, this was time on my feet. I walked when I felt like it, ran when I wanted to, sat down to have lunch on a hill and just loved spending a beautiful day in the mountains.

Wet Feet

After several kilometres on a single track through the woods following Coxs River, it was time to cross.

I had always thought that wet feet lead to blisters and normally avoided creeks, but in hot weather like this, the cold feeling on my legs was blissful.

Wading through, the water came up to mid thigh-level and a large fish shot off in front of me. I wouldn’t have minded staying longer.

Following a well-maintained fire trail, I made my way up two steep climbs and then followed the track through the woods, again surrounding by the most stunning colours as the light played between the leafs.

The hours flowed by and a few kilometres from Jenolan, the narrow trail looked so peaceful in the evening light that I no longer felt like running, even though it was all downhill.

The heat had dissipated and there was a slight breeze in the warm air, the soft light of the late afternoon sun gleamed through the trees and lit the track with dancing patches of light.

Bellbirds filled the forest with their calls and a couple of wallabies watched me pass but didn’t move. In ten hours, I’d only twice passed hikers, once a group of trail bike riders and trice some cars.

The slow speed had paid off. Instead of feeling sorer, the pain in my hamstrings was gone.

Making my way into the valley towards the Jenolan Caves village, I saw Caves House and the backpacker lodge through the surrounding trees – my home for the night.

The Jenolan Caves are limestone caves estimated to be the world’s most ancient open cave system dating back to around 340 million years ago.

I love visiting them, but right now, I could only think of the breakfast menu I’d studied online – I was already looking forward to the morning.

The Bat

As I checked into the hostel, I was told I had the room to myself – but not so. A bat already occupied the upper bunk.

I’d seen it flying in the hallway and had unsuccessfully tried to direct it outside. Then, suddenly, it was gone.

Inside my room, the bat greeted me in bed. The tiny animal had crawled through the gap under my door and now it sat on one of the pillows, partly covered in cobwebs.

I felt honoured to have such a room mate, but didn’t liked the idea of it potentially wanting to cuddle at night, so I wrapped it in a bed sheet to carry outside.

The bat complained with loud squeaks and, worried I was hurting it, I opened the sheet to look inside. Out came the bat in a flash and once again fluttered in the hallway. I finally caught it once more and released it under a bush.

After a good-night’s sleep, I thought I’d better make the most of the breakfast buffet to strengthen myself for the long way back.

Only when I tried to stand up after a large pile of scrambled eggs, baked beans, toast, croissant and a heaped bowl of musli, I realized I had completely overdone it.

Being upright was so uncomfortable that I went straight back to bed. When I finally got going at close to 10am, I was still so full that every time I tried to run, my stomach just wouldn’t have it. So I walked very slowly for the next three hours.

Could I have known better than stuffing my face until I couldn’t move? Of course, I’ve done several ultras, marathons and many long training runs. But I hadn’t wanted to know better, I’d wanted to have a giant breakfast.

Gluttony comes before the walk. I was well prepared for a late arrival with two flashlights and spare batteries.

Lyrebird Chase

As I came up the narrow serpentine walkway from Caves house, a lyrebird saw me approaching and fled around the bent. There weren’t many places to go on either side, so every time I came around another bent, the lyrebird was still ahead.

We played catch for a while until the path opened up and the lyrebird could have taken the wider walking track ahead. But instead, it chose to take the stairs following the Six Foot Track, looking back at me from the top.

When it AGAIN saw me taking the same direction, it flapped its wings in protest. On spotting me one final time as I reached the top of the stairs, it had enough and made a scene, fluttering towards a lyrebird mate down the hill.

I could only imagine its complaint: This woman has been following me all the way from Caves House! She’s not leaving me alone!

A few kilometres down the track, I came across an echidna that was busily looking through leaves and twigs.

Curling up at first, it soon stopped worrying about me and starting roving through the undergrowth again, coming up to just a few centimetres from my trainers. They mustn’t have smelled so good, as it then turned around and walked off into the forest.

The Thunderstorm

As the day went on, I heard rumbling behind me. While the sky got darker, I could still see a stretch of blue ahead and picked up my speed.

A storm had been forecast, but perhaps I could get away! I imaged the weather chasing me, as it seemed to rumble behind me every time I was particularly slow.

The first front moved past quickly, but the storm couldn’t quite decide what to do that day. An hour later, it was back, this time with a bang.

The sky turned black and it looked like late evening instead of mid afternoon. It started to bucket down, lighting flashed above me and I anxiously counted the time to the sound of thunder to see how close it was.

What would it be like to be hit my lightening? I probably wouldn’t notice, it would happen so quickly. I was happy whenever I made it over a bare hill unscathed.

Already on edge, I jumped when a bellbird rang out right next to me and then laughed about how easily I had worked myself into a fearful state.

I just hoped it would be over by the time I had to cross Coxs river. I didn’t want to stand in thigh-high water when lightening was close by.

Finally, patches of blue sky returned as the dark clouds rushed off. I crossed the river and munched the rest of my banana bread as I trotted through the forest.

Soon, I could see the cliff faces of some mountains ahead – a view that always stuns me. Somewhere on top of those mountains was Katoomba.

The Long Way Home

As I was hopping from stone to stone over a shallow creek, a strange feeling suddenly overcame me. I remembered coming this way yesterday. But yesterday seemed incredibly long ago.

Two days away from mobile and computer screens while being immersed in the Blue Mountains had stretched my perception of time to such a degree that I could hardly believe that as little as one weekend had passed.

By the time I was making my way up the steep section of Nellies Glen it was completely dark. A light drizzle had returned, but the headlamp gave plenty of light and the air was still warm.

I had told police that I would return late, but once I reached the top of the climb, an officer called my phone to check that I was alright in the dark.

This service Katoomba police offers to hikers has always impressed me. When borrowing a free emergency beacon for a hike, which is strongly recommended as most trails in this area have no reception, police keep information about the intended route and expected time of return. If they are worried about someone’s safety, they call.

I assured them I was fine and I ran the last three kilometres into town to drop off the beacon before treating myself to a warm dinner at a nearby restaurant that tolerates guests in runners’ clothes.

I had been out on the trail for 22 hours over two days.

When I closed my eyes to sleep that night, my whole body was buzzing with a sense of aliveness, and I felt complete contentment and peace of mind.

People who, like me, work on computer screens all day sometimes ask me “why do you do that to yourself” when I talk about trail running. I do it because I like feeling this alive, I say.

On Valentine’s Day 2015, more than a thousand musicians shared their love for ukes in Katoomba at the annual ukulele festival, entertaining crowds with 120 acts on nine stages throughout the picturesque town in the Blue Mountains National Park.

Performances were staged in the iconic Carrington Hotel’s Grand Dining Room, Grand Ballroom, Baroque Room, in the Old City Bank Bar, the Paragon Cafe, the Entertainment Centre and in a Marquee on Katoomba Street.

Listeners who’d never touched a ukulele before could learn the basics at a free beginner’s workshop at the Blue Mountains Ukulele Festival, and the more advanced could attend free classes on busking, recording and  how to stage music. That workshop was led by David Megarrity, who later reappeared in the brilliant musical duo Tyrone and Lesley – have a listen above!

The annual ukulele festival is organized by the Blue Mountains Ukulele Group – the Blue MUGs. Everyone is welcome. And if you have a song to share or a band you want to introduce, why not sign up to perform yourself! Get in touch with the organizers and stage your show before crowds of uke enthusiastic listeners.

Heading to the Blue Mountains in New South Wales, Australia? Good choice – it’s hiking and trail running paradise. Here are some of the views you can expect to see.

Races in this area include the Six Foot Track Marathon (March) and the UltraTrail Australia (May).  Both start in or near Katoomba.