HELPING THE POOR IS A WALK IN THE PARK!

HELPING THOSE IN NEED IS A WALK IN THE PARK!

MELB

OURNE

Go the Extra Mile is a charity fundraising walk designed to assist and support the local charity Focus on the Family Australia as they work to reduce teenage suicide amongst Australia’s youth. The walk starts at Jells Park and ends in the Dandenong Ranges. You are about to embark on an amazing experience as you join with many others to “go the extra mile” for Australia’s struggling youth.

Cheering you on!

The Go the Extra Mile team

TIPS FOR FINISHING WELLWalking 50km without preparation is a big ask! To participate successfully and maximise the enjoyment of your experience in the event you are going to need to do some training. The most important thing is to equip your body for the unique demands of an endurance event - conditioning joints, muscles & tendons; developing your fitness; learning about dietry and fluid needs; understanding how to protect yourself from injury.

Most people schedule a series of short walks that gradually lengthen and then culminate in one or two long walks (30-35kms). Regular running will assist you, but it is important to condition your body to the demands of walking. Start with 30min walks (2-3km) and gradually lengthen until 2hours (8-12kms). 6 weeks before the event you should be comfortable walking (3-4hrs) 20kms. Three weeks out you should consider your long walk of 6-8 hours before easing off in the last fortnight (otherwise known as ‘tapering’).

Know Your Gear Train with the shoes, socks, clothing and backpack that you are going to use on event day - that way you’ll know well in advance if any of your gear is going to cause you problems (eg. chaffing, blisters). Make sure your shoes are well worn in (don’t buy new shoes or socks the week before the event).

Train on the course Train on the actual event course as much as you can (especially in the Dandenongs) so you are ready for the terrain. Start to familiarise yourself with the trail, bush environment and landmarks.

Night Walking Most walkers on event day will be walking through the bush at night. Do at least one night walk with a headlamp - bush walking at night can be disorientating and it pays to have some experience.

Eat Well During the event you will need to eat regularly to keep your energy levels up. Discovering what foods work best for you is important - e.g. fruit, lollies, energy bars, chocolates, etc.

Drink Well Knowing how your body functions under the stress of activity is important when considering hydration. You should get an idea while training how to manage your fluid intake - how much to carry with you, how much to drink on a hot day, how much on a cold day and also what type of drinks work best for you (juices, sports drinks or water). Too much fluid and you’ll constantly be on the lookout for a loo! Too little and you’ll pay the consequences of dehydration.

Safety on the TrailEach team is advised to carry a first aid kit which includes pressure bandages to treat injuries such as sprains, blisters, cuts and snake or spider bites. Team members are encouraged to learn basic first aid techniques.

Crossing Roads The trail crosses numerous roads throughout the route. Care should always be taken when crossing roads. Follow the instructions of the traffic marshals and take care at each crossing.

Hydration Dehydration is a lack of fluid in the body due to excess water loss (principally through sweating).

Symptoms are only apparent when you are already dehydrated and can include tiredness, irritability, tight/heavy feeling muscles, headache, dry mouth and lips. To maintain the correct hydration level use electrolyte drinks instead of, or in addition to water. Electrolyte drinks contain salts and thereby assist in maintaining the correct salt balance in your body. During longer walks make sure you are urinating at regular intervals and that it is light yellow to clear. If you are not urinating or it is dark in colour, you may be dehydrated. Frequent, clear coloured urination can signify that your fluid intake is too high.

Hypothermia The temperature can drop dramatically in the Dandenong Ranges and a change in weather conditions can see the temperature plummet. If you are unable to warm yourself you may suffer hypothermia. Symptoms can include fatigue, shivering, muscle spasms, clammy skin, stammering and hallucinations. If you become hypothermic (1) change into dry clothes, (2) cover your head, face, neck and body with warm clothing, (3) consume hot drinks and high calorie food to maintain body temperature. Seek medical help if symptoms persist. Watch the weather conditions and be prepared for poor weather - carry wet weather gear and warm clothing.

Heat Exhaustion During hot weather the body’s internal temperature can rise resulting in heat exhaustion and heatstroke. Symptoms of heat exhaustion include severe thirst, muscle weakness, nausea, fast shallow breathing, irritability and headache. Symptoms of heatstroke include severe headache, confusion, difficulties breathing, flushed hot dry skin and an elevated body temperature. If you or a team member is suffering these symptoms, find

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a shady area, administer frequent sips of water and seek help if symptoms persist. To prevent heat exhaustion on hot days, wear appropriate clothing, maintain adequate fluid intake and rest to avoid over exertion.

Fire The Australian bush is well known for its susceptibility to fire - avoid training in the Dandenong Ranges on days of Total Fire Ban and take care when walking in the ranges on hot days.

Wind Eucalyptus trees found throughout the Dandenong Ranges are known for dropping their limbs - especially in high winds. Be extremely cautious during gusting or strong wind days as the chances of falling limbs is very real. Never setup your rest area below the branches of gum trees.

Snakes If you encounter a snake on the trail, then consider yourself one of the lucky ones! Do not attempt to capture, tease or handle it - leave it alone, keep your distance and enjoy the experience. Any bite should be treated as a medical emergency.

Spiders and Ants You should be wary of spiders and biting ants (bullants, jumping jacks) found along the trail. Take care when placing gear on the ground when resting. Administer first aid in the case of a bite.

Going the Extra Mile“And who ever asks you to go a mile, go with him two.” (Matthew 5:41)In Bible times, the law permitted a Roman soldier to force a non-Roman to carry his bags for what was in those days a “Roman mile”, or a thousand paces - a distance of about 1.48 kilometers. No one liked being forced to carry a bag any distance for a Roman soldier. But Jesus said if they were asked to carry something for a mile, then they should carry it for two miles. That is how we get the phrase, “Go the extra mile.” It means we should go beyond what is expected of us in helping others.

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1. Depart Jells Park – standing 20m below the Jells Park café and facing the lake, take the path that heads left. 2. Follow the path as it descends gently, swinging around to the right - pass a connecting track on the left.3. Continue straight ahead, passing a connecting track from the right.4. Cross the bridge and follow the gravel path for around 1km until you come to a covered information shelter on the

right of the path.5. At this shelter take the left path – follow the sign to Shepherds Bush.6. At the exit gate take the footpath on the right and follow for 20m (pass the Parks Victoria driveway on the right) –

go through the gate and follow the Dandenong Creek Trail.7. Pass playing fields on your left and car parks on the right.8. Head down the path that leads to the underpass - continue through the underpass.9. Continue following the gravel road – cross the road and head up to the gate.10. After entering the gate, head right on the gravel path and follow it for around 2kms as it climbs and then de-

scends down to Burwood Highway crossing.11. At Burwood Highway head straight across at the lights, then head right following the footpath.12. Enter and follow the boardwalk to its end.13. 100m after the end of the boardwalk – take the gravel path to the right. Head left when you come to a concrete

path – you will come to a sign that informs you that you are traveling along the Eastlink Trail (Dandenong Creek Trail).

14. Keep following the Eastlink Trail – do not make any turns off the concrete trail.

Jells Park to Bayswater Oval (Section 1 - 15km)

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Jells Park to Bayswater Oval ( 15km)

15. You will follow the trail and go under Boronia Creek Rd - the path will now change to asphalt. You are now walk-ing alongside the Dandenong Creek – beautiful!

16. After passing Winton Wetlands on your right, the Eastlink Trail heads left over a bridge. Do not cross the bridge, but continue straight ahead to Wantirna Rd (1.2km).

17. Enter Pitstop 1.

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Bayswater Oval to Doongalla (9km)

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1. Head back to the trail and cross the wooden bridge (that you passed on your way into the pitstop) - follow the trail as it heads under Bayswater Rd.

2. Follow the trail as it heads under Dorset Rd, follow the Dandenong Creek Trail sign and head towards Colchester Creek Rd 1.3km.

3. After Colchester Creek Rd underpass, follow the sign to Liverpool Rd (1.6km), heading left on the path.

4. Follow the trail, continuing through the gate and follow the gravel road until it reaches Liverpool Rd.

5. Turn right and follow for approx 100m - then carefully cross Liverpool Rd (this an 80km zone).

6. Enter and follow Pavit Rd to it’s end.7. Cross Sheffield Rd and enter the bush trail.8. Pass through the gate and then head up to Edgar Trail.9. Turn right on Edgar trail.10. Turn left onto Inermay Track.11. Turn Right onto Golf Course Track and follow to its end.12. Pass through the gate and then head left on Doongalla

Forest Rd - follow it you reach the Doongalla Stables.13. Arrive Pitstop 2.

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and enter Channel 10 Track - follow for the next 600m.2. This track meets Dandenong Creek Track (which heads left and right) - at this meeting

point head right along Dandenong Creek Track (you will shortly pass a steep track that ascends on your left - ignore it and continue ahead).

3. Exit the gate and cross Basin Olinda Rd - locate and follow the narrow walking track on the opposite side of the road.

4. After meeting Range Range, head left and ascend for approx 100m - locate and follow Horse Track (School Track) on your right.

5. When you meet Old Coach Rd, head right and start descending.6. Exit Old Coach Rd through the gate - continue until you reach Ferndale Rd. Make a left

onto Ferndale Rd and follow it (ignore “Road Closed” sign). You will pass through a gate after about 300m.

7. Walk along Ferndale Rd until you see big boulders on your right hand side – take the track between the boulders.

8. At the base of this track head left keeping the houses on your right as you walk.9. At this point the track descends sharply - carefully follow the trail and cross the

creek.10. Follow the trail up from the creek and then head left - veer off the gravel road (do

not go through gate) heading left onto dirt trail and then continue up the hill. 11. When you reach Mountain Highway, head right for approx 100m - cross Mountain High-

way and enter Tobruk Ave.12. At the end of Tobruk Ave head left onto Outlook Road.13. Head right onto View Track - you will pass Chandler Track on your right after 150m.14. At the fork in the track head right continuing along View Track.15. Take care descending View Track (you will pass Macedon track on your left).16. At the end of View track head left onto Arbour Track.17. At the end of Abour track head left onto Himalaya Road.18. Follow Himalaya and then ascend left onto Feather Track.19. At the end of Feather track head left onto Boulevard Track. 20. At the end of Boulevard Track descend right onto Bellview Terrace.21. 100m before the base of Bellview Terrace head left onto School

track.22. Follow School Track up to the Ferntree Gully Education Centre.23. Arrive Pitstop 3.

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Ferntree Gully Picnic Ground to Ferny Creek Reserve (12km)

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1. Depart Pitstop 3 - head to the top of the Ferntree Gully Picnic Ground and head to the 1000 Steps walk2. Follow the 1000 Steps to the top – at the top continue heading upwards (ignore path on right).3. Exit the trail through the gate and cross over One Tree Hill Rd - locate the start of the walking track up to One Tree Hill Picnic

Ground (starts at corner of Hill St). 4. Follow path up to the picnic ground5. Head past the information board and head down Tysons Track (this is a steep track)6. At the base of this steep descent, Tysons Track swings left – locate and follow the narrow walking track on the right at this bend.7. The narrow track will descend then climb and swing to the right as it skirts below Janesdell Rd.8. Pass the gate and ignore the track on your left - continue ahead and follow this trail as it descends.9. At the intersection, take a left turn on Alpine Rd and follow to its end.10. Alpine Rd ends at a gate (just before Mountain Highway) – locate and take Danieda Track as it ascends on your right (about 20m

before the gate).11. After climbing 200m you will pass Kero Tin Hut Track on your right - ignore it and continue ahead.12. When you reach Stuart Track, make a right turn and follow. When you reach Helen Track, continue to the right. When you meet

Clarke Rd, continue to the right (ignore Kero Tin Hut Track on your right when it appears). You will eventually pass through a gate - follow the road up to Mt Dandenong Tourist Rd.

13. Head right on Mt Dandenong Tourist Rd for approx 30m until you reach the bus stop - cross over, then locate the walking path behind the brick structure. Head right on this track.

14. When this trail meets Hackets Track, head right onto Hackets and follow it around - it becomes Moores Break.15. Follow Moores Break around until it meets Edgebrook Track - make a left turn here.16. Follow Edgebrook Track down to the gate - head through the gate and continue down.17. At the next ‘T’ intersection, head left

onto Sherbrook Track.18. Continue past Wattle Track on your left

- stay on Sherbrook Track.19. Continue past Link Track on your right -

stay on Sherbrook Track.20. You will enter the picnic grounds -

continue left on the gravel footpath and re-join the bush trail (Lloyds Track) as it skirts beside Sherbrook Rd.

21. About 300m past Monument Track, cross Sherbrook Rd and enter Ferny Creek Reserve.

22. Arrive at the Finish - congratulations!

PitStop Information

Pit Stop Kms toHere

Kms to Next Site

ToiletsAvail?

WaterAvail?

ParkingAvail?

Shops Nearby

Dogs Ok?

BBQ’s Rubbish ChallengeRating

Jells Park - 15 Yes Yes Yes Cafe Leashed Yes Take with you Easy flat walking on paths

Bayswater Oval 15 9 Yes Yes Yes No Leashed No Bins Easy flat & hills walking on paths

Doongalla Station 24 14 Yes No Yes No No Yes Take with you Tougher trails mixed ascents & descents

Ferntree Gully Picnic Ground 38 12 Yes Yes Yes Shops No Yes Take with you Tougher trails mixed ascents & descents

Ferny Creek Reserve 50 - Yes Yes Yes No Leashed Yes Bins -

Jells ParkJells Rd, Wheelers Hill (Melways 72 A10)

Open 6am - Closes 7.15am

Bayswater OvalBayswater Rd, Bayswater (Melways 63 C8)

Open 8am - Closes 12pm

Doongalla StationDoongalla Rd, The Basin (Melways 66 A6)

Open 9am - Closes 4pm

Ferntree Gully Picnic GroundMt Dandenong Tourist Rd

Upper Ferntree Gully (Melways 74 H5)Open 10am - Closes 8pm

Ferny Creek ReserveHilton Rd, Sassafras (Melways 75 E1)

Open 11am - Closes Midnight

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Start End

Pit Stop Kms toHere

Kms to Next Site

ToiletsAvail?

WaterAvail?

ParkingAvail?

Shops Nearby

Dogs Ok?

BBQ’s Rubbish ChallengeRating

Jells Park - 15 Yes Yes Yes Cafe Leashed Yes Take with you Easy flat walking on paths

Bayswater Oval 15 9 Yes Yes Yes No Leashed No Bins Easy flat & hills walking on paths

Doongalla Station 24 14 Yes No Yes No No Yes Take with you Tougher trails mixed ascents & descents

Ferntree Gully Picnic Ground 38 12 Yes Yes Yes Shops No Yes Take with you Tougher trails mixed ascents & descents

Ferny Creek Reserve 50 - Yes Yes Yes No Leashed Yes Bins -

Teenage Suicide

7 Australians will take their lives today - many of those will be our young people

Sadly, many of us have personal stories, or are connected to others who themselves have been touched by the suicide death of a young person.

Go the Extra Mile while known for its support of overseas work, is partnering with local charity Focus on the Family Australia to ad-dress what is a staggering national tragedy here at home in Australia - teenage suicide.

The World Health Organisation has ranked Australia as high as 3rd in the world for youth suicide (amongst males) which is simply astounding given our nation’s affluence, opportunity and first-world status. Clearly, something is desperately wrong and every young life that hangs in the balance is a life that can be saved. You and I can do, must do something to turn the tide.

With your help we’ll be assisting Focus as they work within our churches, schools, community and sporting groups all over our nation to bring hope to young people and their families.

About Focus on the Family Australia

Focus on the Family Australia is a not-for-profit Christian organisation dedicated to solving real life issues and offering relevant, practical support for all members of the family. We tackle the challenging issues of teenage suicide, binge drinking, drugs, pornography, depression, bullying and teenage sexuality head on.

We focus on academic and research excellence and our major programs undergo ongoing validation by independent experts. We concentrate on preventative education to help parents and teens recognise and stop crises before they happen.

As a Christian organisation, we firmly believe that the teachings of Jesus Christ provide the foundation and inspiration for solutions to the social and spiritual ills that plague individuals, communities, and societies. As such, we seek to provide programs and resources that are biblically oriented, gospel motivated and Christ focused.

We would like to thank the following organisations for their kind assistance.

N E T W I R E Dwww.netwired.com.au