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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...

Sunday, February 22, 2009

proceeding with caution

Did about 5km of running this week so a bit better than last week., just...

Cool! Heart of a champion Youtube video from Epi's blog...thats the spirit! Bit more inspiration to hopefully fightback next week, (if God lets me, helps me, which is not guarenteed!...so only if its His will) even though I feel a bit down and out just now...and edgy with this new injury to manage now...
Fightback!!!
continuing on that theme here is some more that my americanised basketballing brother might appreciate; Kobe, Vince...but the bulls had michael Jordan...simply the best...

Sunday 22nd February 2009 AD;
Evening session; Ran 3km ladder reps session at S. Park in 12min 33. (4.11 per km average)
4 minute rests, just got it done before it got too dark.

500m-1min 46 HR 180 (300m split 59secs)
1km-4min 22 HR 180 (1st 400m/last 400m; 1.42/1.43)
1km-4min 28 HR 183 (1st 400m/last 400m; 1.46/1.45)
500m-1min 56 HR 183 (300m split 67secs)

Hammy twinge when I tried to find something extra in the last 100m of the last 500m rep, so backed off then, but otherwise fine. Held back a little throughout the session cos (a) I don't want to hurt the hammy further, and (b) my fitness has dropped a bit in the last few weeks, last reps session was more than 3 weeks ago, where I did 12.04 for the same session, so 29 seconds quicker last month.

Afterwards hammy pretty tender but nice to get this one on the board. Strong headwind in front straight. Track surface was pretty good, one of the better tracks I've done reps sessions on.
Expected it to be slow, and it was. The fact that my HR's stayed under 186, shows how I held back a bit during this session. The 1.46 for the first 500m (3.32 per km pace) shows the speed is still there and provided my acceleration is gradual and I am careful the hammy seems to be ok with that. The 4.22 and 4.28 1k reps, shows that even allowing for me holding back, I have some work to do to get the fitness back on track, but hopefully that can be quickly fixed if (a) I persist and find the time to train, and (b) the hammy heals up and allows me to keep at it without breaking down on me too much. We shall see, its a day by day proposition at the moment, but better to go down in flames trying than die wondering I say, best case scenario its a case of "who dares wins", worst case scenario I have the chance to kick off next week with a better intensity mentally and physically which has to be a good thing however long it lasts. Either way a good note to finish off this week with, and if I can somehow build something in the next few weeks/months/years, my plans could soon be back on track, here's hoping that happens...

Midday session; Cycled for 60min, allegedly covering 32km, using 535 calories with a finishing heart rate of 108...Pretty relaxed ride on exercise bike, to try and maintain some sort of base.

Saturday 21st February 2009 AD; Ran about 1.8km (2 laps of local oval) in 7min 08 secs HR 162 at end, with some fast running thrown into it, after starting at a jog. A test run to see how the hammy would feel. Slight twinge with rapid acceleration and later when I ran up steep hill to our house, but otherwise it felt pretty good, and I think the chiro treatment has me feeling better balanced, running with better form...

Got the green light to proceed with full running training from my Chiropracter, but I have to stop if the hammy gives me too much trouble. Regime of 2-3 visits to chiropracter per week, for now, and if it things improve will drop down to one visit per week, and then one visit per fortnight...She says I need to have regular check ups on my back/pelvis area, to keep an eye on things in the future, or I just come in for some intensive treatment like I did this time thanks to God for hopefully pointing me in the right direction this time as it was a huge guess on the spur of the moment to go there, but x-rays comfirmed right side was out of alignment with a huge tilt, so looks like she diagnosed correctly, and this is a positive step. Massive cost at a tough time for us financially, but it needs to be dealt with if I am to get on with running and cope with my metering work. Otherwise I would have to get a new job, and take too much time off running...So proceeding with caution and hopefully be back on track in the next few weeks...hopefully can start going after some good track sessions, and maintain my long stuff, without losing too much of the base I built up in January. Onward (I hope)...

Saturday, February 14, 2009

work eat sleep repeat hammy strain

I had high hopes for this week, but just got too tied up with work demands to build the momentum I wanted, although the week started promisingly with;
Monday night; Relaxed 2km run on Rockingham beach after long day in the heat at work 18min 08secs HR 129...

Sunday night; Very solid 34.22km in 60min on exercise bike while watching Australia win cricket by 1 run, a PB for this session so finished the week on a half decent good note. Hammy sore the last 15min of this ride, but I pushed through the pain and tried to maintain good posture to minimise any damage, and stretched carefully, did cooldown afterwards. HR 105 calories used 570. this session keeps me with some semblance of training mantenance in place so this week is not a total loss. Looks like lots of time on the bike, and goodbye running for now, might be the way to go for the immediate future. If I face a long rehab/treatment time then I may have to drop any plans to do 40 miler and Kep 75km, and concentrate on perth and Melbourne nmarathons this year, but will wait and see how things go before making a decision, I think not running Matilda Bay today was the right initial move...
found interesting new website today;
http://www.thisismytribe.com/
"toughen up princess" *LOL* hahaha...

After significant soreness at work in the last 2 days, (same area as in September 2008, but maybe higher up and more of a come and go ache) saw a chiropractor today, who reckons my right pelvis is out of alignment and the insertion point of my hammy to the left pelvis as a result is strained and maybe inflamed. Not wanting to end up like Nathan Deakes (World champion who tore hammy off the bone just before the Beijing Olympics I think???), I have committed to regular treatment to try and correct the problem and will also try and change some of my movements at work (meter reading), which is probably the main cause, also I think trying to protect my left ankle, (and working the right side of my body too hard as a result) has a lot to do with it. Running I will approach with caution and restraint (maybe), and will try and avoid hard surfaces. I think I will have to give Matilda Bay a miss tomorrow cos (a) my hammy needs the rest, (especially if I am to cope with work which I desperately need for rent and wont get if I take sickies, as I am a casual employee), (b) the speedwork sessions I wanted to do this week I just ran out of time and sleep to do this week...Have to get the body right, so cycling,maybe swimming, and running with caution is the way to go...
in the words of Forrest Gump "thats all I have to say about that". (for now)

Sunday, February 08, 2009

Nocturnal 200min run

Sunday 8th February;
Evening recovery run, 45min 51 secs, about 6.5km, very hilly in spots, exploring the local paths,roads, trail, and a lap of oval near our house. Ran by a large lake, which looks like it would have to be Tiger snake infested. Also found a grass track nearby, so know where to go to do reps now, and hopefully can start ramping things up a bit in future weeks, instead of losing the plot...Discovered some magical views at one point, where you can see the ocean, Perth city, and the hills so basically almost a 360 degree panorama!!! Pretty pathetic run, but hard to tell cos of the hills, and basically just trying to to get rid of any residual stiffness from last nights 28km...

Saturday 7th February 2050hrs start;
Ran about 28km in 3hrs 20min with D mostly on limestone trails, with a little bitumen at the end. Cramped
up towards end and lapsed into grind planetarium mode. Some niggles from gluteal upper thigh area (same as before Melbourne 2008), and ankle, knees tender/touchy but ok...
Full moon, trains whizzing past, rabbits, kangaroos aplenty, used my handheld LED light. Huge thanks to D for inviting me along. Very slow pace for D, so huge thanks to him for putting up with slow me...Helps to consolidate on last weeks long run, after a horrendous week moving house...I reckon I drove well over 1000km this week, and worked a 13 hr+ day Friday, plusd the house move was a very big mission much harder than I expected in some ways. Hopefully some sense of normality next week to return, but its a lovely house much bigger nice views, a step up for Kathryn Jacob and I so a blessing in many ways! Rent increase of $125 a week though so I really am going to have to work my butt off this year if its going to work well...less time for internet too as a result...Nocturnal!!!!!!!!!!