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...