46k in 4hrs 48 in perth 40 miler race

Scroll down for 40 Miler results in full;

Sunday 30th March 2008; Once again for second day in a row failed to get to run session, took out my frustrations and was encouraged by about 15 minutes of sweaty moshing to Grave Forsaken at Altone Park Recreation Centre as part of a youth service for Beechboro Baptist.
Grave Forsaken has just released their second full length album called Destined for Ascension If you like old school metal think Mortification,Iron Maiden, Megadeth,Slayer,Tourniquet,Deliverance,Believer etc etc you should get a copy at Soundmass! If you want to see what they sound like check out their myspace page Here

Saturday 29th March 2008; Cycled very slowly for 60minutes to shops and back with my wife. My mountainbike has an almost flat back tyre...

Monday 24th March 2008;
Ran 46km in 4 hours 48minutes .15. (6.15 per km) Heart rate 138 at end.

This race incorporated two cutoffs; 64k (40 miles) cutoff of 6hours 45 (6.17 per K) and 55k cutoff of 5hrs 45 (6.16 per K)

splits; 7k-approx. 35min (approx. 5min per K),
14k-70min 38 (5min02 per K), 23k- 2hours 03min (5.20per K),
32k-2hours 59min.50 (5.37 per K) 39k-3hours 53min (5.58 per K),
42k(marathon)-4 hours 23min (6.15 per K), 46k-4 hours 48min.15 (6.15 per K)

More info on WA Marathon club messageboard @ HERE
Scroll down for semi-official results, official results with all timed splits coming in future weeks/months... HERE...

Some photos including one of me at the 14k mark (splitting in 70min) @
here...



Here I am 14km into the 40 miler 70minutes on the clock...


Thanks to David Cane for his excellent photo!

Perth 40 miler results and Jons race report;

Edit update June 2008;
Official results and all official split times online HERE on Wa Marathon club webpage...

Edit/Update...11th April 2008;
some "semi-official" results have surfaced online for the 40 miler (64.4km) which are as follows;

1 Colin Francis 4.47.36 (course record)
2 Mick Francis 4.56.24
3 Jason Berry 5.22.38
4 Nathan Fawkes 5.43.16
5 Joe Clark-Murphy 5.48.35
6 Gary Carlton 5.55.42
7 Kevin Matthews 5.55.42
8 Liz Neville [F] 6.01.09
9 Graham Maier 6.10.54
10 Don Pattinson 6.18.55
11 Phil Baker 6.26.01
12 Graham Penter 6.32.30
13 Kevin Johnson 6.33.17
14 Chris Watson 6.36.56
15 Stephanie Martin (F) 6.38.02
16 Terry Cunningham 6.42.34
17 Phil Webb ---46k
18 Yvonne Bernhard (f) --46k
19 Jonathon Phillips--46k
20 Mark Bullard--46k
21 Rebecca Doedens (f)--46k
22 Kate Sommerville(f)--39k
23 Geraldine Carlton (f)--39k
24 Jane Elton(f)--39k
25 Steve Hince --39k
26 Christine Pattinson (f)--32k
27 Lynette McDuff (f)--23k
28 Cheryl Van Der Spuy (f) --14k

Two women finished under the cutoff, and the majority of solo runners made the cutoff I think. Big numbers in the field (28 starters), and most (but not all) solo people made it to 46k, 6-Inch Womens record holder Rebecca Doedens the last to make it to 46km. Jane Elton ,Kate Sommerville,Geraldine Carlton and Steve Hince efforts in making it to 39k, and Christine Pattinson to 32k are all laudable...

Plenty of good relay runners too...
Apperently after setting a fairly hot pace, Phil Webb decided to go look for his Cabcharge voucher at 46k so I am told by a reliable source...*LOL*...hahaha
As they say after every Olympics for depth of field it was "the best 40 miler ever!" *LOL*hahaha

Colin went on to reverse the placings from last year. Mike 2nd this time. Jason Berry cut a swathe through the field again with a devastating change-up to finish 3rd again. Nathan 4th? in a PB...after occupying 3rd spot for a lot of the race.

The race from the perspective of Trailblazer Jon;
As we started at 0630 was grateful for Gary's headlamp because it was still quite dark despite a full moon in the first 20 minutes or so.
In the first 7-8k Jason was taking it easy running 5minute K's with a group lead by Gary Carlton,Phil Webb, Kevin Matthews, Yvonne and myself. Felt honoured to be running with these awesome running legends. Phil Webb is a sub 3 hour marathoner at well over the age of 50, and both he and Gary are Comrades (89km race in South Africa in June which many of the runners in this field are preparing for especially those in the Hills group) legends, plus have shared the presidency of the WA Marathon club for as long as I have been involved...

7k split in roughly 35minutes, I broke away from that group due to not having a drink on that table, as did Jason and Yvonne. Pretty soon I had to let Jason go, as he dipped well under 5min per K despite us being on the upward leg (after the nice tailwind and downhill of the first 7k) and after splitting 14km in 70minutes, Yvvone came past me about 15k in. My decision not to have a drink on that table seemed to work well, although Iwas absolutely dying for a drink by the time I got to 14k, so maybe I should have had one there, and when I got to the 7k table I forgot I didn't have a drink there momentarily, scanning the table futilely for a moment.

Started to slow up a bit and struggle to hit my target speed of 5min per k, after the 14k, although my first gatorade did its job, the legs started to slowly seize up on me from here onwards (due to my lack of faster in distances longer than 10-15k this year, and my failure to post any long runs in excess of 40k in preparation for this race) and splitted 20k in about 1hour 45minutes, where Gary,Phil Webb and Kevin Matthews reeled me in again, (was a little surprised that it took them 13k to get back to me, and for awhile I had idle dreams that maybe they wouldn't but kept telling myself to "get real", cos runners of that calibre would surely catch me eventually) they threw in a little surge, and from there I started to pay for my early pace.

Managed to get to 23k in 2hours 03 minutes (under easier targets of 2.10 and 2.17, but not under better targets of 2 hours and 1.55), and 32k in 2hours 59 under my targets of 3 hours and 3.30, but got passed by Don Pattinson and 1 or two others. Put on heavy hydration pak at 32k, and really struggled from there on. Got passed by all the eventual finishers by 40k, with Terry Cunningham, the last to pass me at about 40k after I split 39k in 3hours 53minutes.

Then got stuck in walk/run mode a bit, Mark went past, went through 42k in 4 hours 23minutes, and used my last Gu, to recharge the batteries a bit, and make sure I got to 46k in under 5 hours. Surged past Mark as he struck injury. Called it a day in 4 hours 48minutes there, as I would have to run 9k in under 57minutes, and I was struggling to go under 60minutes for 7k by that stage, so figured my chances of getting to 55k in under 5 hours 45 were not that good today.

Plus my legs had had enough...maybe a bit soft in hindsoft,perhaps I should have taken hydration pak off at 46k and gone hard at the 55k cutoff, if I had put a drink at 55k mark it might have been worth it, but my last-minute late-night drinks planning on a very tight budget caught me out there (went to sleep 1am woke 4am the night before race and had entry fee and about $2 extra in my wallet a few days before payday)... Was a tough decision but think I probably made the more wise one on the day to pull out at 46Km...

Hit my first target of a 46k in under 5 hours, so happy with that, 55k and 64k will have to wait for another day when I am better prepared/been training better, plus I need to find a way to take the hydration pak out of my drinks strategy as it maybe too heavy.

However I think if I had kept going I probably would only have been 15-45minutes adrift of the cutoffs if I could keep going...I could have used the walk/run pattern to get to the end but I would have clocked in at over 7 hours doing that...(and made me even sorer for work the next day)so maybe get there next time...

So for next years 40 miler if I do it, I would have more drinks on course with a bigger drink at 39k, another big drink (maybe two drinks) at 55k and a small drink at 7k perhaps. I think the hydration pak is two heavy when you want to race fast all the way, so I would jettison that and not use it for next time. I would need to do some 40-50k long runs, and a lot more fast running (sub 5.30 per k) at distances 21k-30k.

So overall pretty happy with the run! My best long run since Melbourne Marathon last year for sure. Oh and my shoes are awesome! Could be be a PB smashing year for me with these Reeboks I reckon...

Great catching up with various people afterwards. As usual dominated by Comrades bound or not comrades bound Hills Group people, although plenty of others as well.

WEEK 1 (24/03/08-30/03/08);

Volume; 363 min + 29.5hrs MR work. Sessions;3 +MR

Best RHR; 49bpm Sleep; 39.25hrs (5.61hrs per night) 31*


OD/LSD; 46km-4hr 48

Races/Time trials/LFD; NIL

Reps sessions; NIL

5-point strategy measures;
1-long run/ride etc done?-yes 46km 4 hours 48minutes
2-2x reps/race/timetrial sessions done?-no failed
3-Abs done?-no failed
4-cycling done-yes 60minute very slow ride.
5-swim done?-no failed

Comments;...My 40 miler run was a good, satisfactory effort. With smarter planning I might have been able to give the 55k, and even the 64k a chance, although there was always a big question mark given the pathetic amount of running I have done this year which is marginally better than last 2 years but only just. Hitting my target times for the 32k was a nice feeling, hope toexperience that many more times this year. Nice to go under 3 hours for 32k,and to go through 20k in 1 hour 45 was not too shabby either. Maybe next year we can go all the way. Weekend very disappointing but mostly was recovering from week at work,lack of sleep, and doing "family" things plus went to Fremantle vs Hawthorn at Subiaco oval with a mate of mine. Had hoped to do some reps after deciding that is a higher priority for me now, moshing to Grave Forsaken is a bit like doing reps so maybe that will help me next week...Bridges less than a week awaay now...




saw this labels thing here on blogspot not sure how it works but thought I'd throw in a few relevant words and might have a bit of a play wiht it later to try and understand it better...

Reebok Premier Roadplus=40miler is a goer!

Sunday 23rd March AM; Ran for 37minutes 30secs for 7.5km(very approximate distance measure)Heart rate 147 at end. About 5.00min per km pace...

Threw in a few surges on a tour of local parks, and found my new Reeboks great to run in. My first run in them. New life, new shoes all in keeping with the Easter theme today of New life that Jesus the Christ gave us about 2 thousand years ago...
when he arose from the grave in victory! Very appropriate that Grave Forsaken new album Destined for Ascension is out next week....You can listen to some of the new tracks on their myspace page HERE...

PM; 30 minutes "backyard style" cricket with my Dad and brother at Whiteman Park.

Friday 21st March AM; 200 Ab crunches
PM; 10min ride on Joels exercise bike. 5.5km covered. heart rate mostly around 120, cranked it up at the end up to 150bpm by increasing cadence heaps in last 2 minutes.

Looks like I will be in Mt Helena from 0630 to 1315 running the 40 miler race on the railway heritage trail this Monday 24th March. Start and finish is in gravel carpark off Keane street. see Herefor race info...Last year I unofficially ran 32km (in 3 hours 41 minutes) of the course...(see my post about it @ HERE....
so I know what to expect, its just whether I can last for 64km and the big challenge is to do it in under the cutoff time of 6 hours and 45minutes to finish by 1.15pm...

Made it to Jim Kidds last night and got some Reebok Premier Roadplus KFS(2006 model) shoes, to replace my terribly worn out New Balance 691's, which I have been using for work in recent weeks, and have been my racing and training shoes since september last year when Epi shouted me them, which enabled me to run the melbourne marathon once my tax refund money came through...

Might head back and grab some Mizunos for the Bridges 10k next weekend when I get paid, but birthday money from my Dad and Sharon my sister much appreciated got me the Reeboks, which the manager recommended. He had 'em for $100 but knocked $20 off the price when I said I only had $80...he reckoned they were the best available shoe there for my needs as a runner with the money I had...it was a toss up between them and some Mizuno Nexus shoes going for $40 (ex-display shoes)...nothing else really fit what I wanted. They had some new balance 691's for $80 but none of em were in my size.

In the end I found the reeboks were (a)felt more comfortable than mizunos (b) had a wider toebox (often a problem for me as my forefoot is a bit wide) (c) had size 9.5 (mizuno was only in size 9.) (d) mizuno slightly raised heel not sure if i wanted that in an ULTRA trails race...as it felt a bit weird when I tried the mizunos on...however I might come back get the Mizuno Nexus for $40 to run shorter road races like Bridges 10k for example.

Both these shoes are good options for a mild pronater like myself according to Jim Kidd's bloke, and just looking at shoe guide on page 57 of R4YL Feb/March 2008 (issue 16) edition that seems to match up even though the shoes in R4YL are 2008 models, and I have just bought a 2006 model shoe. Its a bit like buying cars, if you buy the 2006 model you pay a lot less than if you buy the 2008 model...

work and severe sleep deprivation still the modus operandi at the moment, micro sleeps during the day...but now we have a 4 day holiday, which for once I am not trying to work during. bills really getting to me in recent weeks, just struggling all the time to make ends meet, making me restless&edgy mentally...young Jacob diagnosed with a middle ear infection yesterday...poor little chap been a bit upset the last day or so...Just feeling a bit stuck in a rut, wanting to get off the merry-go-round a little at the moment...therefore restless mentally...= little sleep cos cant relax.

Hope to wear in new shoes in next few days and have a serious shot at getting that sub 6 hours 45mintes 40 miler nailed on Monday...Its a big ask, not well prepared but at the very least it will be fun trying. If I make it to 45km that will be a better effort than last year, and if I make it to 55km under the cutoff time of 5 hours 45minutes, that will be pretty satisfying, but mission will not be accomplished in full, unless I get to 64k under 6 hours 45 minutes, so that is the main goal, if not this year maybe another year. Its the sort of race I may need multiple attempts to finish, be my 3rd significant ULTRA (longer than a marathon) race after my two 46km 6 inch runs in 2006 and 2007...

Weather looking good according to HERE minimum temperature forecast at 13 degrees celsius, with a maximum of 27, so should be nice conditions...

Anyone free about 11am-2pm on Monday you'd be most welcome to come up to Keane street (gravel carpark at the hotel) Mt Helena and cheer me, and the other runners on...as we run hopefully 2 laps of the 32km loop on part of the railway heritage trail...

So its time to start my 16 week Perth Marathon training monitoring plan again, designed to get me focused and motivated, pretty tough task these days, so one of the major reasons why I have a blog, to try and give me that friendly kick up the backside to get off the couch and go do something...a bit like the indian "assistant coach" bloke with the spatula in "Run, fat boy, run!" movie, which my wife Kathryn and I had a good laugh at the other weekend...

WEEK 1 (17/03/08-23/03/08);

Volume; 88min + 26hrs MR work. Sessions;3 +MR

Best RHR; 48bpm Sleep; 38.75hrs (5.56hrs per night) 34*


OD/LSD; NIL

Races/Time trials/LFD; NIL

Reps sessions; NIL

5-point strategy measures;
1-long run/ride etc done?-no failed
2-2x reps/race/timetrial sessions done?-no failed
3-Abs done?-yes 200 abs.
4-cycling done-yes 10minute ride.
5-swim done?-no failed

Comments;Only managed to get 40% or 2 out of 5 of the 5 point strategy measures.
Basically was another trainingless week until the easter weekend kicked in, and I started to get back some normality in life, recover a bit. Even so Baby Central was dominating things, and I just couldn't get away for much training. However I feel well rested, and the 37minute run at 5min per km pace was a great way to test out the new shoes before tomorrows planned 40 miler attempt. Felt very good on this run and feel ready to go tomorrow.

Big blessing from God to get the money from Dad and my sister for my birthday to finally get the shoes I wanted to get for weeks...
Arguably the best pair of running shoes I have ever bought right up there with the Nike Skylons, and stuff like that from many years ago...For $80 excellent value and I will be back at Jim Kidds in future they are a great store! I think its a shoe upgrade from the New Balance 691's I have used for the last 2-3 years or so.

Training wise its well overdue for me to get serious. Have to find a way to get enough sleep, pay the bills, and get to work but still get training done. Hopefully the worst of the bills is almost over and things will start to get a bit more manageable in the next few weeks, even if I don't get a better job.
Once the 40 miler attempt is over, its full speed ahead towards my plans for a 5th consecutive Perth Marathon in July...

Bills induced hiatus in full force

Well here I am again nearing the end of another runningless week!!! Arrrgh!
Basically I amk out of the Freeway Bikehike, and my 40 miler and Bridges 10k plans are looking mighty shabby just now, due to my life being utterly dominated by the quest "to make ends meet", "live by the sweat of your brow"(Genesis 3:19), pay the bills, increase income and so on...
Sleep deprivation levels at all-time highs for this year for sure...

My intention is to do the Bridges 10k no matter what as this has been an annual run for me since 1997, so I want to get to year number 12 in a row in 2008...40 miler its my worn out shoes that are the biggest concern (maybe I'll get some for my birthday...???), I think I would be asking for another blister a-la Perth Marathon 2007 with my current shoes...

Jacob going well, but its a struggle a battle just now...financially sometimes I feel like I am trying to get out to the calmer waters of the ocean of financial success, through a series of crashing breaking waves of debts, which send me back to the shores of unpaid bills time and time again...Its frustrating. I think we are making progress, but I am hoping for a few blesisngs to ease the pain soon...

Hopefully soon we break through a bit and get some running done, leave this unwanted state of running hiatus...right on the tip of my tongue....etc...

5 hour run/walk mess/disaster done

Ran for 5hours 6 minutes 22 seconds. Heart rate was 129 at end. Distance very approximate maybe 35km-37km, lots of walking and some long breaks. Jarrahdale on Munda Biddi in a northerly direction.

About 84% humidity (or not far off) early on so that probably explains why I was sweating a lot in the first 12k. May also be another factor in why I was so shattered about 2h rs 30 into it...

For awhile I started thinking I was going to be out there a lot longer than 5 hours, but managed to get running again after a very bad slump around 2hrs 35min to 3hours 11min, where I walked lots... Nathan came back and ran the last 3km with me which was very nice of him.

Ran the first 12km with Mark in about 90 minutes, after starting about 0545am, (3 hours sleep) my headlight was pathetic, and batteries went flat after about 25 minutes of running, but Marks headlight was very powerful and he had a handheld torch as well so I relied on his light for good visibility, as we worked our way through about 20 spiderwebs, and past a dead kangaroo. Just near the Balmoral POW camp Nathan and Lachlan caught us at 12km. I lost my strap off my hydration pak and had to go back for it.

Had a pretty bad day with gravel getting into my shoes, and was feeling pretty terrible from about 100 minutes onwards, couldnt run with the guys, and ended up on my own, using the 25minute run/5 minute walk and 5minute run/1 minute walk ultra strategies that Mark taught me along the way. At 2 hours and 9 minutes got to a fork in the track, was going to turn around then as I knew I would not get to 20k turnaround with the others, but after about 5 minutes I changed my mind and continued on until Lachlan came back the other way about the 17.5k mark, and my watch saying 2 hours 23minutes I think??? memory a bit unsure on that split...

Felt like death incarnate a few times today, and was struggling to stay awake driving to Jarrahdale, and big battle with micro-sleeps on the way home, but made it with DemonHunter special edition Triptych CD cranked up to keep me awake.


I think I will set myself 3 hour 30 minute cutoff for 32km and 5 hour cutoff for 46km if I do 40 miler. If I dont make those times I will probably drop out.
Time to get new shoes, and I really need to be a lot more fitter, so that means reps..., but good session to get done today this 5 hour run/walk, keeps my 40-miler hopes alive, although today does not inspire much confidence in my ability to finish 64km in under 6 hours 45minutes, it does give me a slight glimmer of hope, and I should be able to make it to 46km... We shall see....