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Jonathon's Racing Attacks and Adventure Packs!

Amazing racing and training adventures on roads and mountainous/hilly TRAILS, freewaybikehike and triathlons. Dreams of a SIX FOOT 45km finish,(DONE 2011,2013,2014,2015!),then ULTRA-TRAIL AUSTRALIA (50km DONE 2016!), memorable Melbourne Marathon and Gold Coast racing. Over a decade dreaming of a SUB 3HR MARATHON, sub 18min 5k, sub 38min 10k, sub 90min Half marathon etc...(shattered? or still realistic?)

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Location: Perth, Western Australia, Australia


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42.2km SB; 2004; 3.55 2005; 4.02 2006; 4.18 2007; 4.10 2008; 3.55
2009; 4.11 2010; 4.05 2011; 4.02 2012;3.49 2013; 4.12 ... 2014; ; 4.08 ...2015; 4.00
2016; 4.11
More ongoing GOALS;
***PB's pursuit; 5k 21.49, 10k 41.01 21.1k 1.41, ...42.2k 3.49

MM and the G!...

In recent years I have been enjoying races like;
December; 6-INCH(46km offroad)2005;--6 hrs 25 min...
2006; 7hrs 04 min 2008; 7hrs 00min...2009; 6hrs 16min
...2010:--5hrs 49min..2011:---5hrs 30min..2013---7 hrs 24min... 2014--- 7 hrs 06min 2015--6hours 43min ...2016---6hours 41min
October; Melbourne Marathon 2007; 4hr 10 . 2008 DNF at 23km..
2009 4hrs 11. 2010 4hrs 05min...2011;4hrs 02min...photos
2012; 3hrs 49min 52secs PB!... ..2013; 4.12 2014; 4.08 2015; 4.05... 2016; 4.53
Rottnest Marathon 2004; 4hr 32min ... 2013; 4hr 16min
August; City to Surf most years since 1997 see HERE for details,photos.
PERTH C2S PB's; 4K;17min 25 (2002) 12K;52min 52 (1997)
21.1K;1.54.20 (2007) 42.2K; 4.00.20 (2015) (2010 video)
June/July;
GOLD COAST; 2012 HALF; 1.44 2013 HALF; 1.47 2014 HALF 1.49
2015 4.11 ..., 2016 4.11
PERTH Marathon(42.2km)
2004; 3hrs55min
2005;--4 hrs 02 min. 2006; 4hrs 18min 2007;4hrs 33
2008; 3hrs 55 2009; 4hrs 41min 2010; 4hrs 30min
2011; 4hrs 12min 2012; 4hrs 6min 2013; 4hrs 19min 2014 4hrs 48min
May; Ultra TRAIL AUSTRALIA;
2016 50km 9 hours 50min
April;TWO DECADES of Bridges racing; 1997; 43min 43 1998; 41min 01
1999; 47min 29 2000; 46min 47 2001; (5km) 30min 01 2002; (5km) 22min 48
2003; 42min 40 2004; 48min 50 2005; 44min 40 2006; 48min 07 2007; 49min 16
2008; 50min 42 2009; 49min 54 2010; 48min 39 2011; 52min 55 2012; 47min 02 2013; 54min 45 2014; 48min 47 2015; 49min 53 2016 52min 20
March;6 Foot Track 45km;
2011; 6.53 2013; 6.54 2014; 6.47
2015; 6.14!!! 2016 DNF


Most races since October 2009; >
06/08/2017 Truth 50km 8hrs 22min 59
16/07/2017 Jolly Jumbuck 21km 2hr 54min (94th of 129)
02/07/2017 King of the Mountain 16km 1hr 41min
20/05/2017 Ultra-Trail AUSTRALIA 100km DNF (at 58km and 10hours 38min)
26/03/2017 Bloated Goat 30km 5hr 18min
18/12/2016 6 inch 48km 6hrs 41min
16/10/2016 Melbourne Marathon 4hours 53min
25/09/2016 WTF 50 miler DNF at 55km
14/08/2016 Truth 50km DNF at 25km
3/07/2016 Gold Coast Marathon 4.11
14/05/2016 Ultra Trail Australia 50km 9 hours 50min
3/4/2016 My 20th consecutive Bridges fun run 10km 52.20 (hammy strain)
12/3/2016 Six Foot Track DNF at 30km 5 hours.
---------------------- 20/12/2015 6 inch 47km 6 hours 43min
15/11/15 Bloated Goat 30km Trails race (1600m Vert) 5hrs 43min
18/10/15 Melbourne Marathon 4.05
13/09/15 Fremantle 10km 47min 22
30/08/15 Perth City to Surf Marathon 4 hours 00min 20 secs.
05/07/15 GCM 4.11
24/05/15 R4R Half Marathon 1hr 46min 13secs
12/04/15 Bridges 10km 49min 53secs.
04/04/15 Perth Trail Series Truth & Consequences 50km ULTRA 8hours 49min
14/03/15 Six Foot Track 45km 6hrs 14min 11secs Smashing PB!!! (32min)
21/12/14 6 inch Trail 47km 7hrs 06min 30secs
12/10/14 Melbourne Marathon 4hrs 8min (8th fastest marathon in 25 finished)
14/09/14 Fremantle 10km 49min 26 (first K 3.47 5k split 23.02)
31/08/14 Perth City to Surf 42.2k 4hrs 34min
06/07/14 Gold Coast Half Marathon 1.49
15/06/14 Perth Marathon 4.48
01/06/14 Elleker Half Marathon 1.59.
21/04/14 40 miler DNF (28miles)
06/04/14 18th Bridges 10km 48min 47secs...since 1997
08/03/14 6 Foot Track 45km 6hrs 47min 02. (824th) A PB!!! :-)
09/02/14 Snakes and Ladders 15km 2.05
15/12/13 6 inch Trail Ultra 7.24
27/10/13 Rottnest Marathon 4.16.41
13/10/13 Melbourne Marathon 4.12.55
25/08/13 Perth City to Surf Marathon 4.13.28
11/08/13 Perth Half Marathon 1.54.05
28/07/13 Fremantle 10km 50.06 (very sick but first 1k in 3.55)
07/07/13 Gold Coast Half Marathon 1.47.29

16/06/13 Perth Marathon 4hrs 19min 55secs
My 10th consecutive Perth Marathon...Click to see -> how I became a SPARTAN...

19/05/13 Joondalup Half Marathon 1hr 58min 26secs 310th of 495.
07/04/13 Bridges 10km 54min 45seconds.
09/03/13 6 Foot Track 45km 6 hours 54 minutes 20 seconds. 740th of 804...blog post or ...photos! page.

24/02/13 Perth Trail Series Qi Gong 14km 1hr 37min 04 Placed 79th of 117 finishers.
09/02/13 Busselton Half Marathon 1hr 51min 58 secs 219th. full Busso results here
02/11/12 John Gilmour 10k track 47.17 ..see here
14/10/12 Melbourne Marathon 3hrs 49min 52secs ..(777.)
16/09/12 Fremantle 10km 47min 16
26/08/12 City to Surf Marathon 4hrs 42min 41 secs
15/07/12 Lake Joondalup 10km 47min 30.
01/07/12 Gold Coast Half Marathon 1hr 44min 49 secs. 1668th of 9035 finishers

17/06/12 Perth Marathon 4hrs 6min .. (post and photos here)
20/05/12 Joondalup Half Marathon 1hr 47min 01secs. (151st of 313 finishers)
15/05/12 Masters 5000m 21min 58secs
13/05/12 Bunbury Half Marathon 1hr 46min 45 secs. (76th of 240 finishers)
22/04/12 PTS Ellis Brook 21.8km trails race 3hrs 12min 28secs. 39th.
01/04/12 Bridges 10km 47min 02
25/03/12 17.3km (690m ascent) Swissmurdie trails race 2hrs 19min 17secs 54th of 60.
20/03/12 MastersWA 1500m in 5.56, 100m in 14.3, 400m in 76.4, 5000m in 23.33.
26/02/12 WAMC Swan Twilight 5km 24.32
26/02/12 Perth Trail Series Qi Gong 14km 1hr 44min 08 secs 70th of 102.
04/02/12 Busselton Half Marathon in 1hr 49min 31 secs.
18/12/11 6 inch 46km 5hrs 30min PB!
09/10/11 Melbourne Marathon in 4hours 02minutes 49secs...photos...

12/09/11 Fremantle 10km in 45minutes 50 secs.
7/8/11 Perth Half Marathon in 1hr 47min 46 secs.
17/7/11 Lake Joondalup 10km in 46min 33secs.
19/6/11 Perth Marathon in 4 hours 12min 54secs (351st of 547.)
12/6/11 Lake Monger 10km in 48min 09secs
22/5/11 Bunbury Half Marathon 1hr 51min 44secs 109th of 261 finishers
10/4/11 Bridges 10km 52min 55
12/3/11 6 foot 45km in 6hrs 53min 07 secs...819th...of 877...33 DNF's...4 outside 7hr cutoffRace Report and race photosPre & post race photos,initial ELATION
Note; Completing 6 foot is a major goal achieved which I have had in mind since 2005!!!!!!!

4/3/11 3000m in 12min 40 (19th of 19 finishers)Momentum building a little,sub 13 done! :-)
18/2/11 5000m in 23min 31 (20th of 20 finishers...4 DNF's)..results
5/2/2011 21.1km Busselton Half in 1hr 51min 41 secs for 124th of 218 finishers.
19/12/10 46km 6 inch trails race in 5hr 49min (63rd of 79 finishers)
10/12/10 5000m in 22.43 18th of 18!
5/11/10 John Gilmour 10,000m in 47min 36. (23rd of 31)
10/10/10 Melbourne Marathon 4hrs 5min...2895th of 5027 finishers...
12/9/10 Fremantle 10km in 46min 53...a big SB and my best time since 2005!
29/8/10; 42.2km in 4hrs 15min for 537th of 830 finishers...my 6th best of 12 M. finishes.
19/8/10; 5000m in 22min 06.0 secs (SB by 0.6 of a second, & Stan did a SB also that night)
22/7/10; 5000m in 22min 06.6 secs. (SB and 17secs off my track PB)
20/6/10 Perth Marathon in 4.30.
13/5/10; Masters 2000m 7.55 (first sub 8min run since 2005) & 5,000m 22.42
22/4/10; Masters 800m 2.46 & 5,000m 22.29!~(2nd best ever track 5,000m, track PB is 21.49,)
3/4/10; Australian Masters 35-39yrs; 4th in 1500m 5min 34secs. see here...
28/3/10; Bridges 10km in 48min 39secs. 388th of 1646
25/3/10; 300m in 47.6, 600m in 1.57.0 100m in 14.6
18/3/10; Masters 1500m in 6.03 & 10,000m in 49min 35
28/2/10; 4th place in 6 hour Track Race at Coker Park; 45.003km
6/2/10; Busselton 21.1km in 1hr 52min 50 secs
20/12/09;6 inch 46km 6hrs 16min
15/11/09; Peninsula 5km 22min 5225th of 73.
6/11/09; John Gilmour 10km 48min 39
11/10/09; Melbourne Marathon 4hrs 11 min 33 secs
4/10/09; Freo funrun 5km in 22min 53 secs
... ...
2011; 5hrs 30min 6 inchPB!! 2012; 3hrs 49min PB(Melbourne Marathon)!!2014; 6hrs 47min PB! @ 6 foot!

The next big things racing wise maybe;


6 inch 46km
on 16th December @ 0430hrs, countdown (activated a few days before?) is;


Kathryn and I welcomed our daughter Jordan into the world June 2010 A.D.!
Kathryn and I welcomed our son Jacob into the world in late July 2007 A.D.!
Our challenge is to be good parents with the Creator Gods help!



... 2004 ...2005 ...2006 ...2007... >...2008...2009...2010 ...2011... 2012.

but for the most important thing in life;
there is only 2 ways to live!...Bible Gateway...

Saturday, May 27, 2006

21km Run Attack

Saturday 27/5/06; Ran 21km in 1hr 59.26 HR-165. Tough...got a bit dehydrated and a little overheated as I only had one gatorade...Great to get this long fast distance type timetrialish session done. A toughy but a goodie...Used the 10.5km course which I ran last Sunday. Did 2 laps; 55.44/64.42 splits
Saturday 27/5/06 PM; 37min brisk walk from Lookout to railway tracks and back with my fiancee KL at Whiteman Park...

Sunday 28/5/06 Ran 3km in 17min51...a night run...exploring new course...

Wednesday, May 24, 2006

Run attack back!

Wednesday 24/5/06 Ran 2x2000m reps @ Gerry Archer with 7 minute rests in 8.22 (HR-180) and 8.48 (HR-186) after work. Splits; 4.01/4.21 and 4.16/4.32. Just easing back into reps as I have not done any since March...Been very busy settling into my new job and have had no access to the net, but that will hopefully improve in the next week or two. Achilles problem does not seem to have gone away properly, but it has improved a lot, and I really want the 2006 Perth Marathon, even if I fail on the sub 3.30 target (which I have not given up on), I still really want to do this race, and Freo Half Marathon. So plan to try and nurse achilles through these two, and then maybe take a much longer break from running.....if it does not clear up totally...thats worst case scenario...I hope...

Sunday 21/5/06 Ran 10.5km 66min 23 HR 132 Enjoyed a relaxed cruisy run mostly alongside Reid Hwy and on my Thorburn Park loop.
Saturday 20/5/06 Ran 10.25km in 52min 02. HR-180
Run attack on the Thorburn Park loop course, and golf course route. Split for first 1.75km was 7min 45.

Thursday, May 18, 2006

Calf Raises n reffing

Tuesday 16/5/06; Calf Raises 4x30

Thursday 17/5/06; Calf Raises 3x30 Reffed 3 basketball games a lot of running.. Achilles a little tender afterwards but not two bad...don't think its 100% right yet but it has improved...Also walked up 4 flights of stairs pretty fast at work. Been real busy with adjusting to new job this week.

Monday, May 15, 2006

Week 4 Summary

WEEK 4 (8/05/06-14/05/06);


Volume;601min Sessions; 7 Best RHR;49 Sleep;48 *64
OD/LSD/LFD sessions; Cycled 48.5km (OD), Cycled 25.75km (LFD) Cycled 19km (LSD) Ran 10.25km (LSD)
Races/Time trials;Cycled 13.5km 42min.44
Reps sessions;NIL
Comments; A successful week, and volumewise my 2nd best week for 2006 so far. Great to crack the 10 hour mark. Two good high intensity rides also. Very happy with this week. Only thing I need now is reps, races, and lots more running. Hopefully I can keep the injuries at bay, improve the finances, and start making good progress towards my targets in the coming weeks...



Sunday, May 14, 2006

19km Cycle ends in a puncture

Sunday 14/5/06; Cycled 19km in 67min 32 HR 147. A good solid ride. Headwind along West Swan Rd on the way out and tailwind on the way back resulted in a big negative split; 36.04/31.28. Did not really attack much but did not take it too easy either...A good ride to finish this week with.

Unfortunately one of those blasted thorns somehow managed to pierce my supposedly thornproof front tyre near the end, and in the last 2 minutes of the ride my front tyre was flat and I had some interesting moments riding at speed around corners with a flat tyre...NOT good timing as I do not have much available resources to fix it. Hopefully I can start doing some run sessions instead...

Saturday, May 13, 2006

Testing 1..2..3 Ran 10.25km

Saturday 13/5/06 Ran 10.25km 59min 56 HR 162. First run for over a month...Got through this "fitness test" ok so far...Worked into it, got faster as I went. First 3.5km was 19.29 (9.12/10.17). Splits for the last 6.75km were 20.44/19.43...Did Thorburn park, and then my longer Golf course route No achilles problems while I was running and only very minor knee soreness...Right knee was rather stiff before hand but no problems after a good stretch and iced it afterwards...

My original target race of Bunbury Half Marathon looks like it won't happen. Mainly finance issues. However as long as I pull up ok from this and keep going well, and my new job is a success, the Albany Half Marathon or the Freo Half Marathon are my most likely next races...

PM; Calf Raises XI 4x30...hopefully will keep my achilles from flaring up again.

Friday, May 12, 2006

Whiteman Park ATTACK I

Wednesday 10/5/06 Cycled 25.75km in 80min 25 Heart Rate -162. (3min 07 per km on average.) RPE; 8 Took 1minute drink stops at 36min 23 and about 61minutes. Worked into this one really well, enjoyed the cool morning air, and was flying along with the slight easterly tailwind for much of it. Saw the large number of Kangaroos just north of the Margaret River Chocolate factory on West Swan Rd again...Was 9 minutes faster than my ride on this course on Monday...Tried and succeeded in avoiding overstressing the right knee, but still kept the intensity very high...

PM; 4x30 Calf Raises My tenth calf raises session.

Thursday 11/5/06; Reffed 2 basketball games, achilles seems to be almost good to go now. Pretty keen to try running a little in the next few days. Right knee is probably more of a concern at the moment...

Thursday, May 11, 2006

Reid Hwy Attack I

Tuesday 9/5/06; Cycled 13.5km in 42min 44 HR 159 Splits; 21.25/21.19. Great negative split attack on this picturesque course that goes through some of the semi-rural Swan valley type areas...Benara Rd, West Swan Rd, turn at Reid Hwy. Really enjoyed this one, and no ill effects from previous day.

PM; Reffed a basketball game. Felt good...

Writing in PURPLE this week cos I'm really stoked about FREO winning the western derby last weekend! FREO way to go, hit em real hard take em down below give em the old heave ho Dock Dock DOCKERS! FREOOOOOO.
Also have been offered some new jobs with some lucrative packages on offer. If it all works out my finance issues should be sorted and back on track by June/July....Thanks GOD!...so nervous but looking forward to the new challenges....:-)

Exploding into a new week



Monday 8/5/06; Cycled 48.5km. Took 3hours 49min. HR 132.

My time included about 20-30minutes of drinks and checking my Bike maps, (which I got from Bikeforce and is produced by the Department for Planning and Infrastructure as part of the Perth Bicycle Network see www.dpi.wa.gov.au/cycling/1518.asp#bikemaps) plus I took it pretty easy and was exploring different routes a lot in the second part of the ride...Went hard for the first 26km or so on my Whiteman Park course which I completed in 89minutes which is about 10 minutes faster than last time I did this course. However I checked my map and then set out on some exploration of different ways to ride to the Swan River from where I was. Eventually got there and followed the River up past the Garratt Rd Bridge before turning back. Had to stop and check my bikepaths map a few times...The swampy area near Garratt Rd bridge is yuck...I remember running through there in 2002 on a lunch break from work once...I think its even more of a toxic waste dump now....A rather cruisy ride, but I really enjoyed going through Whiteman park again and finding out what the best ways to get to the Swan River is...Next time I will know where I am going and be a lot faster, if I go that way again...My longest time on the bike this year...and very important to get a longer ride done again...

Week 3 Summary

WEEK 3 (01/05/06-07/05/06);Volume;224min. Sessions;4 Best RHR;48 Sleep;46.25 *53 OD/LSD/LFD sessions;Reffed 3 games of basketball in a row (2hours worth)... Races/Time trials;Cycled 14.5km in 52min30 HR 150. Reps sessions;NIL
Comments; A mess of a week. Too busy with trying to land a good new job. Went well with that, but training fell by the wayside a bit...just too many unpredictable things happening to get my 3 hour+ ride in. However with what I have done the last 2 weeks, I am still hanging in there...Need to bounce back with a better training week next week. The achilles seems to be settling a lot, although I had some very bad right knee soreness since basketball reffing on Thursday night. Hopefully ice, rest and being very careful will allow me to avoid letting these injuries become significant obstacles...Still looking good... Great that Freo won the derby! WUHOO!

NightRider...

Saturday 6/5/06 Cycled 14.5k in 52min 30. Heart Rate-150.

Used my Reid Hwy course, but took a few wrong turns in the darkness on the way back. Its really easy at night to get navigation wrong all the suburban streets look the same...Pretty happy with that ride.

Sunday 7/5/06 A quick nite walk with my fiancee KL around the lake.

Thursday, May 04, 2006

Calf Raises VIII & Basketball reffing

Thursday 4/5/06; Did 4x30 Calf Raises. Just keeping things ticking over...
PM; Refereed 3 games of basketball and managed to avoid any really hard running or push-offs on the injured achilles. Enjoyed reffing tonight. I think the achilles is improving a lot, and if I can keep the calf raises going I will try a test run soon, as I need to start doing long runs very soon, and also get some faster running going again hopefully by late May or early June. I'm running out of time (pun intended), but I think with the rides I have done in the last two weeks, and the training background I am coming from in recent months,years, my marathon plans for July 2006 are still very much intact if I can beat this achilles issue...Onward...

Ab crunches V for 2006

Wednesday 3/5/06; 200 Ab crunches. Trying to get this going again, 2 months since I did this last on 5th March. Only my 5th Ab crunches session for 2006 after just over 4 months, need to do a lot better with this!....

New week, new month...

Monday 01/05/06; Cycled 10.5km in 34.57 HR-132 (Splits-17.44/17.13) to Bassendean train station and back which is just over 2 minutes faster than what I did on this course on 15/4/06. Felt pretty relaxed physically. Was pretty happy with a relatively relaxed ride I really needed.

Was stressing out mentally a bit trying to figure out what to do about transport options today. Had silly idea of riding into city or to Gozzy (via the train), but that would have been way too time consuming, and I am glad I didn't, because it was a very tight schedule of a day, getting petrol and getting to a job interview which was very promising. I think I may have landed a new position. If so could be that the finances improve to a more realistic fully operational state by mid June. I really hope so, cos its getting all a bit too hard...Thanks God if so. Enjoyed the interview process as it sharpened me mentally a little which is good. need to get a few things on the employment front sorted in the first few days this week before I go after the training again. KL was sick again today, so that also complicated things further. However off to an ok start to the week in many ways despite the challenges.

Week 2 Summary, Quick ride & Calf Raises VII

WEEK 2 (24/04/06-30/04/06);

Volume;369min. Sessions; 5 Best RHR;49 Sleep;52 *57
OD/LSD/LFD sessions; Cycled 52.75km.
Races/Time trials;Cycled 14.5km 43.50
Reps sessions;NIL

Comments;
A better week. Improved volume significantly, and got a faster, higher intensity ride done. Long ride was slightly further in distance, but less in time. Have got calf raises program on track. Got through basketball reffing unscathed, so very pleased to have consolidated things a little this week. Aiming to ease back into running by the end of next week if all goes well, and hopefully continue progression based on the foundation of these first two weeks...A minimal but ok start to my Perth Marathon 2006 program.

Sunday 30/4/06 Cycled 6.25km 18.46 HR 150 Splits 9.08/9.38 Using the shorter version of the Altone Golf course route...Good mid range intensity, without going flat out...Was very busy doing various things with KL, but just managed to find time for this one.

Also did 4x30 Calf Raises this day to keep the achilles injury issues under control. I think I am ready to start easing back into running again soon. However I need to keep this calf raises program going, and ease back into the running very gradually, plus ice it to avoid inflammation.


Early evening ride...

Saturday 29/4/06; Cycled 10km 30.14.87 HR 144. Splits 15.02/15.12. Solid ride. Was feeling stressed out mentally, and had headache, but felt a bit better after this ride... Did 2 laps of the course me and KL walked last weekend.