.comment-link {margin-left:.6em;}

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?)

My Photo
Name:
Location: Perth, Western Australia, Australia


. .

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; >
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, March 24, 2007

Sarah Jamieson Brekkie inspires 5km Ladder I

Saturday 24th March 2007; Ran 5km ladder @ Noranda in 20min 04.
Average speed 4min 00.83 per km. Heart rates; 174-195.

My first reps session for 9 months, didnt realise it was that long!

Gee the time has rushed by. Pretty happy with my effort considering its been so long since I have done any high intensity sessions. Was about just over a minute slower than what I did on 28th March 2006 for the same session, which reflects my loss of speed and to a lesser extent fitness. See the following link to my post about this session in March 2006;
http://runmara2005blog.blogspot.com/2006/03/5km-ladder-ii-breaks-through.html

I reduced the rest times slightly this time for the longer reps, so it was a slightly tougher session from a recovery point of view, with a total of 2 minutes less recovery time at 40 minutes of recovery instead of the 42 minutes I had on 28th March 2006. While I have never been a big fan of reducing recovery time in reps, (Ive read about Jane Saville ?doing 3km reps and progressively reducing her recovery time over several weeks of doing the same session), on this occasion I decided to go with a slightly reduced recovery time. I'd rather increase distances and target times than reduce recovery time. My objective is to get faster and fitter not see how close to throwing up or passing out I can get, although my last rep got me to a HR of 195 which is a tad high especially at my age of 33. Well outside the Karvonen Max for heart rates which for me now which I think would be 187.

Was several seconds slower in my 200m reps so that shows my loss of speed. Managed to nail one of the 600m reps in 2.18, which was 1 second better than what I did 28th March 2006, so I think maybe that shows if I can get a good regime going I should start to enter PB territory soon in the fitness department, even though I struggled in the second half of the session a lot. Probably also its just that I am not used to running 24 and 25 second hundreds, as most of my running and cycling in recent times , has been a lot slower, so once the brain/body gets used to that again I should go significantly better. All those things considered, not that far adrift of where I was and where I want to be, so thats pleasing. Decided not to do the boring 4x1km reps I normally do as a first up reps session, as I wanted something a bit more challenging, as I want rapid improvement, want to get into a more attacking frame of mind about my training and racing this year. Want to try and get back to the sort of attitude that I had when I set state 10km walk records.

I have been meaning to do some reps for a long time, but I can't do 'em well unless (1) I am in the right attacking frame of mind, (2) I have an open-ended timeslot of 1-2 hours, (3) feel fit enough to cope with the physical demands, (4) the weather conditions are reasonably conducive (45 degree heat doesn't work too well, and neither does pitch darkness either, both of which we seem to have had a lot of lately due to daylight saving and global warming?/unusually hot/bad weather. Strong winds doesnt work too well either.)
,(5)needed access to a track that was close enough to home and is well enough marked to do 'em on, and (6) need to be motivated enough.
In recent months with getting married and adjusting to my new job both occurring in October 2006, and money being very tight, its been very hard to get all these 6 factors right, so I guess thats why I haven't done any reps for so long.

Meter reading this week only did 29 hours again, but been very busy with various things outside work plus had to drive up to far north of Perth metro for 3 of 'em.
Ridgewood was a tough total mess of a round,too many new places. Still working significantly harder and faster, so i think maybe the 22km run and the Red baron ride in the Freeway Bikehike, swim session, have helped me find a better level at work which is cool! Thanks God.

On Friday morning before work in Kinross!, I put on the very nice Puma watch that my brother Tim and his American wife Jen gave me for Christmas, and went to the Sarah Jamieson Breakfast organised by Perth triathlete Kelly Exeter See;
http://www.newyork.swishdesign.com.au./events.htm#sarah
http://www.sarahjamieson.com
Kelly hopes to run sub 3 hours in the New York Marathon this year. She has already done 3.17 in the Sydney Marathon which was her first marathon I think she said.
Really enjoyed chatting with people at my table, plus I had the honour of being at the same table as Sarah Jamieson. Alright she was at the other end next to Stinger, and I probably got ther cos everyone else was too scared to sit there, but hey it was cool! I could hear some of what she was saying. For anyone who doesnt know she is/was ranked 5th in the world for the 1500m in 2006, and recently broke the Australian record which is now 4min.00 in Stockholm, Sweden, and she has won 4 nationals, and got pipped on the line at the Brisbane nationals this month, but plans to really peak for the European season later this year, which is the one that matters at international level. Her goal is to be the first Australian woman to break 4min for the 1500m. She is arguably one of the best Australians track and field athletes in the world right now, in the same league as people like Mottram Saville, and Deakes. My wife and I got to watch her take a silver medal in the 1500m and later run a creditable 5th in the 5000m (her first attempt at that event internationally I think) from the stands of the MCG, at the Melbourne Commonwealth Games last year. Her story is an inspiring one which is why i went as I was very keen to hear her talk about how she got to that level. I remember her from one of the state teams I was on as a racewalker in the early 1990's I think when she was racing for WA then. At the breakfast which was at a very nice venue (good choice by Kelly!), I learnt a bit more about her road to international stardom. She decided like many other smart WA athletes, after a discussion with other athletes in a cafe in Subiaco, that one of the best ways to succeed at international level was to move to a location where access to better training groups and competition than you can get in WA would be available. Its a move I thought about doing many times in the 90's when I was racing Nationals as a racewalker. I was never keen to take the financial risk though, especially with my limited resources in that department, plus it would mean leaving behind support of family and friends. One of my training group in Graham Watt did do it and enjoyed improvement in his 20km time and became a centurion as a result, both of which he was unlikely to do if he stayed in WA. John Steffensons current rise as a 400m runner has a lot to do with his move to train and race in USA. There are many examples of the wisdom of this. But I digress.
Sarah also had significant leg injury problems, and had surgery at least 5 times to try and fix these things. She said that many told her to retire and accept that her time as an athlete was over, but she dared to hold onto her dream of representing Australia, had the surgery, struggled financially, spent time in a wheelchair and after many difficult years finally broke through I think she said in 1998. It must have been a long hard journey as I remember her as a very good state rep for WA around 1989-1993, the same time as I went to a lot of Nationals as a racewalker.

To be a force at international level she trains twice a day for about 49 weeks a year, and has Physiotherapy once a week. She runs around 140km a week which is typical of top level runners, and trains with about 15 blokes, some of which are her training partners for the year. In Melbourne she was able to find the right sort of training group after learning the right stuff as Lyn Foremans first athlete in the early 1990's in WA. Her fiancee supports her financially in her quest as an international runner and she seemed to be saying that she owes him a lot!
Like Mottram, Deakes,Saville, Cathy Freeman, and many others she spends a significant part of her year based in the UK in order to train and race on the highly competitive European track and field Circuit.

After the breakfast I managed to get Sarahs autograph and chat briefly with her, just as I did on the plane on the way back from Nationals in the early 90's I think. It was an incredible morning, reminded me of team meetings with the state team back in the early 90's. It was very hard to leave there and then drive off to work in Kinross, as it felt like leaving a very special morning behind. However I knew If I didn't get away quick I would be tempted to linger too long and jeopoardise my chances of getting my work done for the day. So got out quick and headed to the hills of Kinross for 5 hours of meter reading.
It was an inspiring morning for me, and just the kick up the backside/emotional spur I needed to get out on the track tonight and make the most of perfect conditions to do the 5km ladder. There was even floodlights on at the track which made the last two reps easier as it started to get dark about 7.30pm.
Hope to use this ladder session as a springboard towards a serious attack on my PB's this year God willing, but we shall see if that eventuates or not in the adventure and gift of life that God has given me. Will also be following results of Sarah, Kelly, Lauren, and Stephen "Stinger" (800m finalist at nationals a few years back) who were all at this Breakfast and at the same table as me, as the years unfold....

This is also week 1 of my 16 week plan for the Perth Marathon in July 2007, this weeks data is as follows;

WEEK 1 (19/03/07-25/03/07);


Volume;90min + 29hrs MR. Sessions; 2 +MR Best RHR;48 bpm Sleep; 46hrs *59

OD/LSD sessions; NIL

Races/Time trials;NIL

Reps sessions;5km Ladder 20min 04.


Comments;
Well I finally managed to get a reps session on the board inspired by the Sarah Jamieson Brekkie I went to the day before...Other than that my endurance held together only by my 29 hours of meter reading work this week. No other training.Resting Heart rate is under 50 so that is a good starting point, and sleep is ok at 46 hours or just over 6.5 hours per night. Have a long way to go if I am to get anywhere near PB's and so on from here...But the 22km run in the hills and Freeway Bikehike 30km both this month (March) plus some other long rides have ensured I am not relying soley on my work for endurance base springboard in 2007.

Sunday, March 18, 2007

Red Baron Flies 30km along Freeway to a PB!

Sunday 18th March 2007;
Cycled 30km Freeway Bikehike (Burswood to Joondalup) in 65minutes 51 (splits 29.43/36.08) HR 141 at end. (higher during race!) Average speed 27.3km/h or 2min 11 per km. A P.B. by exactly 2minutes on my 2005 effort See Week 1 (scroll to bottom of page) 2005 @ http://www.geocities.com/Colosseum/7549/runm05blogwks1to4.html or on blogger @ http://runmara2005blog.blogspot.com/2005_03_01_archive.html



Struggle to get organised, after St patricks party the night before. Decided not to take the car,and at 7am jumped on the Red Baron and cycled pretty strongly with the aid of a nice northeasterly tailwind the 16km from Beechboro to Burswood in 38min 19.
Average speed 25km/h or 2.23 per km.


Arrived at 7.40am with 5 minutes to spare and barged my way into B-Grade section (55min-70min predicted time for the 30km Freeway Bike Hike see http://www.freewaybikehike.com.au/index.php?pageid=14)....I couldnt remember what time I did in 2005, but I knew it was about 60-80minutes, and decided I would try to ride at 30km/h or sub 60min pace for as long as possible...They were rather late starting which suited me, got to see the elite A-graders start, drink a powerade, do some stretches before I headed off at 8am. Managed to get a good position near front of B-Grade bunch which ensured I would have plenty of space on the road, and would be getting passed rather than be trying to fight my way through packs of slower riders...and risking a crash... especially as I wanted to start fast.

Had myself positioned in a lower gear so as to avoid slowing up too much on the initial small hill at the start, and then clicked it straight into high gears, and hammered it down into the Northbridge Tunnel, once again what a cool surreal experience riding through the tunnel at 40km/h......In the early stages I found it easy to keep my cycle computer speedo over the 30km/h mark and went through 5km in 8min 28. Positioned myself next to a whiteline so as to make sure I was predictable to any riders around and especially behind, and this also helped me to focus on attaining maximum speed in a straightline. If you don't do that, you risk a crash in the chaos of riders that is the cyclists version of the City to Surf fun run.
Over 7000 entrants this year, up from 6000 in 2005, and 6500 in 2006.

Then the headwinds and uphills started to impact on me a little with my next 5km split of 11min 15. Managed to settle back into the 30km/h groove as things flattened out and we got some nice downhill sections and hit the halfway mark in 29.43 (split 10min.00...exactly 30/km/h or 2min per km)...So at that stage I thought I might still be a shot at going sub 60min. Was being passed by other B- Graders every now and then, but hadn't seen many MTB's if any...all fast racer bikes (with a kaleidescope of Lycra tops) that were going past me...Felt a tad out of place with my NB runners and funrun longsleeve top as most people around me had lycra cycling tops and cycling shoes...But this just added to the experience...Saw a team with Cows on the back of their tops go past and various other interesting tops...

In the second half of the race I started to want a drink, and the headwind and small hills started to take their toll on me, slowed to 27km/h and then struggled towards the end to hold onto 25km/h...dropping to 18km/h at some points, but I was still managing to get to 35km/h on some of the small downhills...Revised target to around 65minutes as it was clear I was not going to go sub 60minutes...Started to see a few of the same riders around me so was obviously settling in with a group riding at about 27km/h...Almost no MTB's though. Saw a few tandems. Splits were 12.05 from 15km to 20km, 12.05 for 20km to 25km and 11.58 for the final 5km, so pretty even at about 2min 25 per km. With about 5-10km to go I decided to grab a powerade, and stopped briefly for that and also stopped for a cup of water from the aid station to cool body temp a bit. Worked hard up the final big hill to leave the freeway and then settled into a strong 35km/h finish into Joondalup, cruising the last 300m a bit, which brought my Heart rate down a lot to 141. It must of got to 160+ up the last hill and for most of the way, a HR monitor or Garmin etc would have been good to have just to plot how that went during the race...So the final result;

Cycled 30km Freeway Bikehike (Burswood to Joondalup) in 65minutes 51 (splits 29.43/36.08) HR 141 at end. (higher during race!) Average speed 27.3km/h or 2min 11 per km. A P.B. by exactly 2minutes on my 2005 effort See Week 1 (scroll to bottom of page) 2005 @ http://www.geocities.com/Colosseum/7549/runm05blogwks1to4.html or on blogger @ http://runmara2005blog.blogspot.com/2005_03_01_archive.html

All in all very happy to PB, especially as I did not know it was a PB until I checked my old training books and data when I got home. Caught the train back to Perth and then onto Bayswater. It was nice to get on before too many of the crowds from the slower riders arrived. Once again not many MTB's around, and as I finished more than 4 minutes under the B grade cutoff of 70minutes, I'd say I beat most of theC-Graders...

At Bayswater I jumped into the "cockpit" of the trusty Red Baron again for a 9.5km easy recovery ride back to Beechboro, for home, my wife, food and a shower. Took this ride pretty easy waltzing along for 37min 24. Didn't want to push too hard into the North Easterly winds that I had battled for much of the race....

Saturday 17th March; Went down to Shoalwater with my parents,wife and youngest brother and sister for a bit of a birthday celebration, and for fun we walked/waded, ran a bit, swam a bit across the sandbar to Penguin Island and back, I'm guessing it was for about 1 hour but not too sure how long we went.

This week I did 6 rounds at work, and pushed the pace as much as I could was hammering through my rounds in 4-6 hours most days which is significantly quicker than in the past. First time I have done 6 rounds in a week I think and hope to make that a regular occurence. Was keen to make up for money I would lose from not working public holiday last week. So as to give me and Kathryn my wife a good chance of maybe getting down to Dunsborough next weekend for a mini holiday, and hopefully a run in the Dunsborough Half Marathon for me as part of that.
Total hours for week only 29 hours, but I slogged it realy hard for every one of those 29 hours...

Tuesday, March 13, 2007

swim session I

Tuesday; Swam 500m in 17min 02 HR 150. 100m splits; 2.49/3.30/3.41/3.30/3.32

Pretty slow compared to what I did in previous years...but to be expected I suppose when one has not swum for a few years...Also did another 100m later on in 3.21.
Then went to Maguire Park and ran 400m in 1.22 just to check the track there was the correct distance not short......

Hope to start doing lots of short high intensity sessions on the board in the hope of a half decent Bridges 10k since that is only a few weeks away now.

Saturday, March 10, 2007

Hilly 22km Pipeline run in Darlington

Saturday 10th March; Ran about 22km in 2hr 47.33 HR 147.


Came home strongly after tackling the dreaded "Phils Hill"...ended up walking a bit of this hill, it turned out to be a very long one in true six inch style, or perhaps I should say 6 foot style since I know 6 FOOT Track was on in Katoomba NSW today...wish I was there, not to be this year, but hopefully we can be there for 6 Foot 2008 with all guns blazing! Ran with the WAMC C Team which are mainly people preparing for the Comrades run in South Africa in June. Also caught up briefly with TS & TF who was running with the A-Team on a 32km+ effort in prep for the Canberra Marathon in April? The pipeline run was very beautiful scenery and had some good chats with some of the legends of the C Team...Found it easy for the first 1 hour, but once we got stuck into Phil's Hill it was very tough...No Boya Quarry visit due to the bushfire still being extinguished by firefighters...Really enjoyed the run and as my first decent long run for 2007, I came through quite well apart from walking a lot of "Phils Hill", so great to blow away the cobwebs with some good WAMC company during and afterwards at the Carbo Inn in Darlington. Hopefully its onwards and upwards for 2007 from here.

29 hours at work this week in just 4 days, including two very hard 42 degree days one on the hills of Mt Claremont area...which also had a few Tigers snakes (one of em hissed at me a few metres away from where I was reading),SAS zones to avoid...A lot of drinks offered to me which was very nice of the people, used about 5-6 litres or more of fluids that day, and a few hatfulls of water to keep body core temperature from overheating...

Just had a look at the 2007 results for Six Foot 10th March...and the 2nd placed Six Incher in Victor Lenzionowski---see http://www.geocities.com/Colosseum/7549/run2006sixinchphotos.html
did 4hrs 40min 48 for 110th of 763 starters in 6 foot see http://www.sixfoot.com/docs/results2007.pdf
Victor is just 59 seconds short of the 2005 effort by Colin Francis one of a handful of WAMC runners who have done 6 foot since its inception in 1984...

Monday, March 05, 2007

Red Baron flies again for 47km ride

Monday March 5th; Cycled 47km on "the Red Baron" on 2hrs 21.08 HR 144...23.5km splits; 57min 51 (tailwind)/83min 17 (headwind)...Beechboro to Narrows Bridge and back course.

Really struggled on the way back, temperature was heating up heading towards the predicted 40 degrees,a bit saddle sore and worn out by headwind and lack of cycling in recent times...
Got it up to 42km/h with a bit of a burst near one of the railway stations on the way there, and the bike was running really well, having the seat down at the right height was great, so the only issue with this bike now is occasional skipping on the highest two gears...

RHR was 49 this morning weighed 77kg last night.....felt soooo good to finalluy be out there again, maybe this week I can make a serious change and put in some short sessions, instead of just work. Its going to be a stinker of a week weatherwise; 40 degrees (for most of the working week)is forecast, so my first priority will be to survive work..then see what happens...
Freeway Bikehike, Bridges 10k are the races I am thinking about hopefully making a charge at, and also getting to the Saturday morning long runs in the hills...As always; relationship with God is first priority..(Thanks to a deal with my sister for her to pay for petrol in return for a lift...we made it to Cornerstone last night (1 Peter 4; being the elect in exile...)and I managed to dig out my daily reading bible notes and get into 1 Corinthians today (for the first time in a long while)), wife,work, and bills are my second priorities...then see what happens...

Saturday, March 03, 2007

seeking sleep and MONEY

33 hours at work this week, so average, but a lot of driving back and forth!!! Hillarys,Floreat,...Cottesloe was an interesting one...Did 578 meters Thursday which made for a tough day...Bunbury race I have had to miss...just out of money and too much tasks to do around house,trying to recover from a tough week...Wife had an ultrasound to check on our baby...So want to race but not sure when and I need to sharpen up with some training anyway, HRs sitting around 51...legs very strong would have liked to have seen how they went in 6 hour race but not to be...weight has gone back up to 78kg...maybe sometime in coming weeks/months we will get ahead on finances and get some training and racing going again...Freeway bike hike not far off on 18th March...http://www.freewaybikehike.com.au/
Also Bridges 10k 1st April....