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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, March 29, 2009

sunshine after the rain

Daylight saving is gone hip,hip,hoorayyyy!!!, hopefully never to return if the people of WA get it right in the May referendum...VOTE NO! again pleeeeasseeee!...finally some
Sunshine after the rain
Tooooo flat out this week with work, did enter 40 miler and Bridges plus joined WAMC though, so now to try and get it right in the next 2 weeks...

Only 1 visit a week to chiropracter now,hoping to to make it none in a few weeks time, hammy maybe coming good with my daily to twice daily stretches of glutes and hammy (3 sets).
So hopefully we are going to turn the corner with that injury soon and get my long runs back, I refuse to accept that "the wheels have fallen off" just yet...although its been very frustrating being restricted to rides and short oval running...

Sunday 29th March PM; Cycled 60min, 33.17km, 552 Ca.
Exercise bike...

Wednesday 25th March;
Ran 16km 87min 17secs HR 150...(5min 27 per km)
splits 19min 39 (4km),40min 22 (8km) 63min 47 (12km), so 19.39/20.43/23.25/23.30...
Did 20! laps of 800m oval in the am warming up temperature, one powerade...hammy twinge at 80 min otherwise fine...

Sunday, March 22, 2009

60km freeway bikehike done

Tri-events video of the better 60km riders is HERE on facebook (i was probably the slowest...)

Sunday 22/3/09; Cycled 60km in 3hrs 41min 32 secs from Kwinana to Joondalup along the Freeway, on my 16kg mountain bike, propelling overweight 81kg me (lack of long runs/rides, plus not enough metering work lately), with the cycle computer not working, a slightly flat back tyre (pumped it up about 15km into it), and a total inability to hit a good speed and maintain it. Even considering all these things, it was still a lot slower than I expected. Was expecting something around the 2hrs 30-3 hrs mark, but it ended up being a massive struggle to keep going from about 20km onwards...But I was determined to try and finish, so just took it 5km at a time until finally I got there...Minor hammy soreness in last 20km... I expect to be very sore in the next day or so. that was very tough. FANTASTIC VIEWS, awesome to experience this ride... and glad to accomplish the main goal...Just hope if I do it again I can go much faster...I reckon I may have been one of the last to finish, probably the last...
10km Splits; 30min/39min(some stops)/29min (pushing to get over narrows bridge and onto Mitchell freeway before 10am)/46min (stops)/40min/37min
30km splits; 98min/123min...So really struggled in second half...

A couple of short rides on the new bike earlier in the week, and

on Wednesday;
another 5x300m reps session at S. Park on grass track, which was a huge PB, smashed my previous best by about 6 seconds with 4min 52 secs total time.
300's times; 55!/60/57//59/58! HR's better this time 165,174,186,189,189...
Worked very hard last 3 reps, to avoid any dud times...
Hope to build on this in the next 2 weeks, and go into Bridges 10k in good nick, and if hammy comes good can try and get long runs/rides going again...

Not a great week, but more the sort of pattern I am looking for this time, just need to sort out the long run problem, and do more high quality stuff like the 300's...

Sunday, March 15, 2009

almost a nothing week

Had some big sessions planned to follow up on these two warm-up sessions, but just never got to them worn out from the week at work, and two much social stuff going on this weekend...my birthday celebration ...I am turning 35 this month, and we made it to church on sunday night, (first time in a few months), and another family do half-way to mandurah, plus shopping, time with wife and kid...and I slept in big-time both mornings...Sunday morning went for walk with wife and kid instead...good, but no session for me...So frustrating...but my visits to the chiropracter were encouraging this week again, seem to be making good progress on hammy, so hoping to try long run again in 2 weeks time in a last-ditch attempt to get ready for 40 miler...lots of bills/money trouble to deal with at the moment also...Next weekend am doing 60km Freeway bikehike...

Thursday 12th March 2009 A.D. Ran 5x300m at S. Park track in 4min 59.
300m reps times; 59,60,57,66,55...Heartrates 162-192, but mostly around the 165-180 area, so not that intense really...although I really went for it on the last one, and to a lesser extent on the 3rd one (the 192 heart rate)...3 min rests...
Strong headwind in front straight was making it very hard work to maintain speed, was getting through first 100m in 16-18 seconds, last rep cranked up the leg speed to do first 100m in 15 seconds, but 20-24 seconds on the next two 100m's due to headwind...

A good session that I gained something from, and is designed to help me attack my next 5k ladder session with more intensity...Did it inj a big rush on way home from work straight after 5hours of slogging it out trying to finish a metering round, and then rushed off to callcentre for the night...

Wednesday 11th March Ran 4km in 19min 10 HR-162...night run, 5 laps of oval after work...solid run to de-stress, after not feeling good at work...Twinge in hammy and ankle at the start, but they settled straightaway...No problems rest of run...Solid, but too dark to really push the pace, and not in the mood to attack...feeling yuck, but a good one to do.

Sunday, March 08, 2009

2 hours on ex bike and 8km run as I try to get better adjusted.

Sunday 8th March 2009 A.D.;
2030hrs; Ran 8km in 42min 55 secs with 10 laps of grass Oval. HR 162. (4km Splits 21.29/21.26)
Took it easyish, sort of a recovery run after ride, and a test to see how Hammy is going.
Slight negative split, mostly in darkness so couldnt see to well, but used light on watch to check my progress every 800m...Hammy ok during it, so a good sign. See how it feels tomorrow...

Cycled for 120min (2 hours) on exercise bike, allegedly covering 64.92km, Heart rate 108, and 1082 Calories used. Solid but pretty relaxed ride while I watched video of Ben Cousins comeback game, and then the Sydney Athletics Classic on TV.

The sydney meet included; about 1 second footage of Beijing 50km walk silver medallist Jarrad Tallent finishing 5km walk in a new Australian record of 18min 41 (shaving 4 seconds off Nathan Deakes'old mark), beaten by mexican Sanchez by 1 second. Also a 15.54? for Sarah Jamieson in the womens 5000m. At least they showed all of the mens 1500m, which was pretty fast race with the first 4 under 3.39 I think, Ryan Gregson talk of the town at the moment was 3rd in 3.37 which broke Mike Hillardts 22 (or 32) year old junior record or something...Pacemaker took 3 Kenyans through the first 300m in 40 seconds, and the first 800m in 1.58?...Roth and Birmingham up there, but Kenyan Kamel came again at the finish to steal the win. Also Hookers 5.95 m clearance and Sally Mclellan, Tamsyn Lewis, notable winners, and good to see John Steffenson out there again with Asafa Powell running a 400m! in 45.94, but Wroe won it.
Full results of Sydney Track Classic are HERE

My 2 hour ride is designed to get me ready for the 60km Freeway Bikehike in 2 weeks time, have been busy trying to get work on a better more stable keel, plus get more sleep, and have some good family time, which we did last night going to free Shannon Noll concert...

Saturday 7th March 300 Ab Crunches...

Hammy sorenees improved as the week went on and the Chiro treatment on Thursday! and Saturday seemed to help a lot! I think its working...my range of motion for hammys has improved massively thanks to my Chiropracter, so I think she has done an excellent job! Am now trying to get into new regime of 3x 30secs stretches on both legs for hammys and also gluteal stretches preferably twice a day, or at least once daily...Will also try to ease back into running next week, (start with track intervals sessions on grass and maybe 4-12km on grass) but try to avoid any long runs or hard surfaces for at least 1 week, maybe 2-3 weeks...Plus maybe some swimming, and hopefully lots oif cycling...If I get it right my 40 miler plans (13th April) and Bridges 10k (5th April) plans may still be there for the taking, perhaps even the Kep 75km, but I am now not too fussed, mainly focused now on doing better at work (both jobs), and getting this injury fully cleared up in the next 2 weeks hopefully, and then trying to avoid a re-occurrence...

Then there is the Perth Half in June, and maybe the Perth Marathon in July.
Melbourne Marathon is still the only must do race for me this year, although it would be nice to at least keep my Bridges and Perth Marathon streaks going, and I'd like to explore the City to Surf Marathon in late August...

I think a number of the Hills Group people are doing 6 foot next weekend be interesting to see how they go...I still would like to have a go at this race some day, just not the right timing (financially and goals, logistics wise now to make that big trip, and my injury run since Melbourne last year has been way too horrendous too...

So hopefully next week will be a lot better trainingwise...this week has been a bit of a non-event...

Sunday, March 01, 2009

5k reps, 193min run...now thats more like it...maybe...

Now thats more like it... This has been a much better training week, have nailed some good key sessions and kept things ticking over well on most of the other days, so feel like I made some good progress this week. It was easier to do this week, because I took two days off work to try and rest up my hammy, so I could have a 5 day break from meter reading, which I hope will help me heal up this annoying injury, at the same time I wanted to try and get some key sessions done without hurting the hammy too much...Although the risk is that I may not make the most of the healing opportunities with the 5 day break, at the same time, some activity helps in the healing process...If it doesnt work I may have to take even more time off work AND ban myself from running again...but I am trying not to go more than 3-4 weeks without a long run, and this weekend it was 3 weeks since my last long run the 200min nocturnal run with Dave...
My Chiropracter says my hamstring range of motion has improved to 90 degrees as of Friday 27th February, which is a massive improvement, so that should start to help a lot, and suggests her work with me is paying off...My general guess is that the injury has healed up a bit in the last week or so, but I still have maybe another 2 weeks or so before it comes good, or maybe longer...I'm hoping its only 2 weeks, and not 4 weeks or more...
Soooo...what did I get done this week;

Sunday 1st March AM; 90minute ride on exercise bike allegedly covering 45.6km, using 752 calories. Heart rate only 102 at the end as I was taking it easy while posting on cool running...

Saturday 28th February AM; Ran 26km in 3hrs 13 min HR 126.
On 40 miler course with B and RD... Went through first slight downhill 7km in 39min 09 which is well under 6min per km, and felt very comfortable, no injury issues at all. We saw those speedsters D,N & M flashing past on their 50km run also...

The next 7km was a slight uphill, and as B forged ahead I decided to sit back with RD for a bit, but started to get a slight twinge in the hammy at times so backed off the pace a lot, as I figured the uphill might be a problem for my hammy strain...Jogged through 14km in 87minutes ( a 7km uphill split of 48minutes, so nearly 7 minutes per km but I did take a toilet break which cost me a few minutes...)...still feeling very relaxed, and no major soreness...

My hammy felt a bit tight on the slight uphill bit near sawyers RD to get around the pipeline, but settled down again on the flat trail...Only had 2 gatorades with me, and about this time, I started to get concerned about having enough fluids to get through my 32km target distance, especially with my slow pace...Started to mfeel the effects of no long run for 3 weeks, i.e. a little muscle fatigued...got to Chidlow 20km point in 2 hrs 15min, (6km split of 48min so very slow pace...walked some bits) which is still well under 7 min per km, and with a heart rate of 132 still a very relaxed pace...Beautiful views and was awesome to be out there again, so thanks to B and RD for organising this run...as otherwise its very hard to get motivated to get out there on ones own...Just before 20km I saw D,N and M again...

Unfortunately the hammy was starting to ache a bit by 20km, and I was wondering if I should turn around, but was keen to make it to the Ash Rd turnaround 3 km away, so pushed on at slow pace, and started throwing in some major walk breaks...The consistent slight uphill incline seemed to be upsetting my hammy, and I started to worry about things...Got jogging again and saw B & RD heading the other way about this time at good pace...Finally struggled to Ash Rd 23km turnaround in 2hrs 43 minutes! (A 3km split of 28min! too much walking), which is still about a 7min per km average, and suddenly felt like I needed to goto toilet..
Probably the chips I ate at work a few hours before arrgh!...(I finished work at callcentre 0200, grabbed 2 hours sleep and then drove to Mt Helena about 0600ish, and managed to locate B & RD about 0640...) Anyway I finished the last of my gatorade soon after this as I jogged back to Chidlow on the downhill the hammy was tormenting me a lot by now, and I started thinking about bailing out. Saw a toilet block at Chidlow (26km), and the watch said 3hrs 13min (3km split of 30min!!!), so I decided then and there that I would probably end the run there. Heart rate was about 120-126...

After an extended toilet break I started thinking about the 6km back to my car in Mt Helena, should I try and hitchhike back, walk all the way, or try and get running again...I tried to get running but hammy was very sore, and I could see no point in hurting it further... Also my lack of fluids meant I was starting to dehydrate, as the mercury climbed and 10am ticked over, I started thinking about hitchhiking, but in the end my heart wasn't in that idea, so I resolved to walk back...Took 90minutes in warm conditions, and with me dehydrating significantly, a lot of the time not much fun walking down the beautiful trail...Then I spotted a water fountain in the Mt Helena Aquatic Centre with 1.5km to go, and got permission to rehydrate there where I guzzled down some much needed water...Felt pretty demoralised,discouraged, but eventually got back to MT Helena...But hey a 26km run is better than no long run like the last few weeks, so trying to see the big picture, count my blessings look for ways to move forward be patient, not waste too much time on lamenting how far away I am from where I want to be...Although some big question marks still there over my ability to get enough long runs on the board in time for the 40 miler race on 13th April, with this hammy problem lurking around...but if it doesnt heal quick I will have to can the 40miler and Kep plans for the year, so the next few weeks will be crucial...So huge positive to get this 193min run on the board...

FRiday 27th February; AM; HAMMY very SORE! in AM, went to CHIRO visit, by Arvo/PM hammy was pretty much ok again, but had to goto callcentre for an 1800-0200 shift...so no training...

Thursday 26th February early PM; Ran 5km ladder in 19min 53secs! HR's 174-192...So solid effort. My 4th best time on this session of all time, and slightly better than what I did in 2008 for this hard intervals track session, so very encouraging...Have to be in the right frame of mind physically and mentally to take on the 5km ladder as it takes a lot of determined strong focus mentally and physically to get it right. At S Park on the lovely well manicured grass surface there...Held back a little to look after the hammy but bascially tried to go flat out. Worked the up the ladder part very hard resulting in 192 (beats per minute) heart rates at the end of the first 400m and 600m reps...Wanted to get a few seconds in the bank, so I'd have a chance of beating the 19min 56 I did on 3rd August 2008. A solid 1km rep of 4min 18, and then struggled hard to hold it together (without hurting the hammy too much) down the ladder. Much slower reps, but still did enough to come in 3secs faster than what I did August 2008, with a 3min 58 per km average speed...Longish rests...

Hammy a bit sore in the last 2 reps, and VERY!,VERY! sore the following morning, but settled down after Chiro treatment Friday morning.

Reps times;
Going up the ladder; 200m-34.25/400m-1.22.65/600m-2.16.47/800m-3.23.43/1km-4min 18.13
Going down ladder;...200m-36.78/400m-1.28.04/600m-2.25.15/800m-3.28.35
Total time for 5000m= 19min 53.25 seconds = 3min 58.65 secs per km average...

By the last couple of reps, I was pretty close to throwing up zone, so very pleased with a great effort...

Wednesday 25th February 250 Ab crunches.

Tuesday 24th February Ran approx. 4km at B oval in 18min 31.43 seconds HR 165 at end...Five laps of large 800m? oval while Kathryn and Jacob played in the middle...
800m? splits; 3.30/3.32/3.54/4.06/3.29
Solid effort, probably effectively a tempo run in intensity...

Monday 23rd February Cycled 25.88km on exercise bike in 45minutes HR 114, 431 calories used...
Solid but not flat out...

Hoping to learn how to do better hamstring and gluteal? stretches that might help with avoiding recurring of this injury...

So overall a great weeks training, hammy still a big concern, but the 60km (or 30km) freeway bikehike is looking a good option for 22nd March, and if the hammy comes good, and If training progresses heaps, maybe another shot at the 40miler on 13th April again, plus the Bridges 10km race...hanging in there.hoping things will continue on from the big positives I have been blessed with by God this week...