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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; >
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, April 26, 2009

47min run and nothing else

Sunday 26th April 2009 AD PM;
Ran for 47minutes, HR 150 at end, approximately 7km and pretty hilly...Nocturnal run on mostly bitumen to roundabout just past train line and back home. Thought about going longer but decided against it for various reasons tonight. Felt good though just to finally get out there...injuries seemed under control quite well, and I even ran up some hills a bit. Low on sleep (less than 5.5 hours on average for this week), and low on motivation...been a frustrating and tiring week, but got some more work done on car, and been thinking about house buying and stuff, looking for ideas, options...Started week well going hard with work then ran into trouble with my car being worked on for 2 days, with me expecting a midday call both days and not getting it...Well at least the Dockers finally won a game. Just kept getting stuck in the house.....Hammy seems to be settling well, although I didn't test it much, and had a lot hip,thigh soreness after Chiropractic visit on Saturday. Nice to see my wife Kathryn making some progress with her cycling this week, and even doing some running (speedplay style with jacob in the pram) herself! Yay...She has been cycling almost every day on exercise bike while Jacob is asleep for the last 3 weeks, I'm impressed with her efforts, that biggest loser stuff is the big influence I think, and she is counting calories too, she is going way better than me at the moment, has lost about 3-4 kg she has in recent weeks...

So I am hoping next week will be better, as its time to start the 10 week charge for the Perth Marathon in July, if I am to be up for my numero 6th consecutive Perth Marathon this year...

I have worked out my basic 10 week skeleton program for the marathon and diarised the 2-3 key sessions I want to hit each week leading into the Marathon, but ideally I would like to be doing something every day, and some double days would be good too...but at times this year, (this week for example) its been a struggle just to log 1 run for the entire week...how pathetic! Still its marginally better than last few years where I had some NIL weeks, and I have inched my way up to about 900minutes more than where I was at this point last year, only problem is my weight has ballooned from about 73kg at peak last year to 82kg now...so I have a lot of spare tyre to lose if I am going to be attacking PB's...Mentally getting a bit frustrated with the whole daunting housing market, totally mad 2 jobs setup, and lack of sleep, but hopefully we will continue to carry on, and blast through the obstacles, God willing... I'm hopeful, but acutely aware of the massive juggling act that God is enabling me to do on a daily basis...

Monday, April 13, 2009

halfway DNF in 40 miler race, but fun...

Meant to do a whole stack more sessions, once I recovered from the 32k on Monday, but got tied down at home, and just never managed to get out there...so RUBBISH effort from me, maybe next week...

Sunday 19th April Ran approx. 2.6km in 13min 32 (hr 165)...
Nocturnal run around 1.3k course with my sister sharon on bitumen surface...
7min 30 first 1.3k taking it easy with Sharon, then 30 second break and 5min 30ish for second 1.3km...so 13min of running, felt a bit better after that...

Thursday 16th April 4km run in 18.56, HR 165?, 5 laps of oval, solid, but nothing incredible, achieved my aim of going under 4.45 per k (if course distance is accurate, which I am wondering about), and felt like a million dollars doing shopping with wife 15 min later, then off to my night job...
------------------------------------------------
40 Miler report;

40 miler winning time this year about 5hrs 15-17min won by emerging ultra star Michael Baldock
sensational pics from Kathy are here...

Monday 13th April 2009 AD;
Ran 32km in 3 hrs 44min 52 secs...

Good news is no major injury problems, and about 16km-23km of good running, bad news is legs just got too weary (and was underdone and/or too tired from 4 hour run on Saturday/fast start today) to carry on, and after taking an hour to walk/run 6km, I knew it was time to DNF, as I had no chance of beating the 4hrs 48min for 46km from last year.

Also lost time getting gravel out of shoe at about 16-18km...Walking kicked in in a big way from 23km, and certainly 26km onwards...

Time is about 3 minutes slower than the 3hrs 41min I did for 32km in 2007 on this course, and despite almost identical 7km and 14km splits (compared to35min and 70 min in 2008 ), about 45min slower than the 2hrs 59min I did for the 32km split in 2008, and adrift of the 2hrs 3min for 23km I did in 2008 too...

Split times;
7km- 33min 10 (4.44 per km), 10km- 50min 59 (5.06 per km), 14km- 71min (5.06 per km),
approx. 19.8km 1hr 49min (5.30 per km), 20km 1hr 57min (7 minute toilet stop)
23km 2hrs 16min, 26km 2hrs 41min. 32km 3hrs 44min.

Overall a bit of a disaster for me in the 40 miler this year, but the first 14km-23km was good, and the first 19km was excellent exactly what I wanted...

Nice to see Suzy out ther on the MTB, and the Commando type (think biggest loser) type tones of "the abusive marshal from hell", reminding me that "They're getting away(Dave and Michael Baldock)...,cmon Trailblazer"...ROFL LOL hahaha, I half took him seriously and dreamed of chasing em down and leading the 40 miler for about half a second, but then told myself to get real...in the first few km I could see the leaders in the distance as I was siting in 3rd place...

Had a lot of fun, and enjoyed the morning immensely, not regretting going now much, so glad I persisted, and thanks to all who encouraged me on this one, Nate, Suzy, Jane, Dave K., etc for example... Injurywise some ankle soreness in the first few km, but it didnt affect me, and the pain disappeared as mysteriously as it started by about 3-5km, so not much of an issue. Some left hip soreness again about 21km in, but very minor compared to Saturdays run, more of a faint niggle. Hammy a little tender towards the end, but overall it seemed to last the entire 32km without too much trouble, although I think I will continue to ban myself from steep hills for a long while yet at least, so I think injurywise, I can give myself a big tick, and say I passed on that front with flying colours today, so will continue to ease into some regular long runs, if things stay the same or improve...

did a big leighton hewitt C'MON! to half the chase pack as they struggled to catch me about 8-9km in...hahaha *LOL* :-)
Ran in 3rd, then 4th spot for awhile until the chase pack caught me and quickly relegated me to 8th, battled to hold off Bernadette for many km, and then eventually meter-reading Matt (and 3.37 marathoner at Hobart this year) passed both of us, I struggled to keep Matt in sight for awhile, then Bernadette got in front courtesy of me stopping to get gravel out of my shoe, I kept her in sight for awhile, but after the Chidlow unscheduled toilet stop my race plans started to unravel, and by 23km my legs decided they were knocking off for the rest of the day, just getting very tired/weary, couldn't find any drive anymore, by 26km was reduced to shuffle run and long walk breaks...

Missed start a little as I was busy with toilet stop no 3 of 4, (no 4 wasted 7 minutes! at Chidlow) for the morning...got stuck playing word challenge on facebook last night to calm my nervous apprehension last night and didnt get off it until 0230, so had a big pasta dinner at 0300 which was way too close to the race...Also meant I came into this run on 90 minutes sleep, so was mentally a bit like that U2 song Numb, which is good, cos I was able to focus on running fast early, and having fun too, when I couldnt run anymore...
Cranked up on the way to start with some New York rapcore from EDL (every day life) (1999 moment of clarity album) (some tracks from their other albums include Jetstream (2001) and Electric starter(1997) or Transcend (1997)) in the car stereo on the 45minute drive (just made it there by 0615)...

Had to get gravel out of shoes twice (first time cost me the slim lead on Bernadette I had at about 16km), second time, allow Jane, Kate, and co to catch me just after 26km...
Great to see fellow meter reader Matt out there, and heaps of other cool people including Steve and Sal (support not running), and Jane and Kates group, pretty much everyone was friendly and said G'day at some point, a lovely mornings running, saw two horses and a "Gloucester Park trots" style cart (which my Grandad S did, and Uncle Ian still does I think) out there again too...

So where to now after another unsuccessful 40 miler attempt..well I think some promising signs early, (didnt have enough strength today to test out my drinks modifications properly, although I think the "more drinks, less gear to carry" strategy worked very well...) suggest it might be worth another attack next year, although only if I do the 40-50km (or 4-5hours +) training runs which I failed to do enough of this year...Too little too late this year...

After todays DNF, I will have to say I am NOT doing Kep 75km in 2009, (or Kep 100km for that matter contrary to what you might read on a certain official site...:-) *LOL*), although maybe another year...

Time to try AGAIN to build a consistent training regime towards a good Perth Half-marathon in June I think, and If I can continue to keep the injuries at bay (big thanks to Chiropracter Dr Janine) as I have started to do in the last couple of weeks, maybe this year might finally start seeing the some PB's threatened...pretty happy with the 4.44 per km first 7km today, which suggests my short stuff is starting to work...

Although big disappointment to DNF so early (I had hoped I might hang on for 46km or longer) today, I think the thoughts of retiring from running should be shelved at this stage, but I want results in the next 2-7 months otherwise I will find it hard to stay motivated to race...
The injuries concern appears to have abated a little based on this weekends efforts especially and the sub 50min Bridges 10k last weekend, but will need to continue to do my daily hammy and gluteal stretches, and when finances and time constraints allow, explore further medical intervention on the ankle, and maybe the hammy for starters, and eventually both knees if I am to continue running for much longer...

So all-in all some promising signs (a bit like the Dockers game yesterday), but not ready yet, perhaps will be in the next few months, and certainly looks like we are getting some slow progress have something to work with...

Looking forward to seeing the official results of people like Bernadette,Rob D.(update;he did 6 hrs 38min), and Roy, did they all make it all the way???

Sunday, April 12, 2009

4 hour run and intervals

All the best to Epi in Canberra Marathon, and Sugar in Boston Marathon in the next few weeks as you both chase some sub 3 hour action...

Well my plans of double sessions on the easter holiday have not eventuated, but have nailed the one key session I wanted, the 4 hour run, and the intervals on Tuesday was a good thing to explore.

Saturday;
Ran 33km from Darlington to Mt Helena and back in 4hours 17min 31 secs, Heart rate 126 at end.
Very low intensity, lots of walk breaks, and even some "stretch the hammy and gluteals" breaks at Mt Helena and Mundaring. Thankfully not too warm as I only took two gatorades, barely enough, was a little dehy by the end...Nice to see Jane and a few others from the hills group out there on the trail but ran on my own all the way...Took it easy as I knew I would struggle with the lack of long runs in recent weeks, its my last ditch attempt to get some strength on the board before the 40 miler attempt on Monday...better extremely late than never...meant to go last weekend but slept through alarm, no late shift (2am finish,home by 0240) at work this friday night, for first time this year, thanks to easter, so much easier getting going at 4.45am...Kind of symbolic mentally too, as I touched the sign at Mt helena, and did my stretches on the table at the start point of the 40 miler, so preparing myself mentally to try and show some guts and get out there again for this 64km attempt again...(made it to 46km last year but wasnt injured then)...

hammy wasnt too bad during the run, but I did get some soreness in the left hip, and overall, just feel like the body is falling apart...days like this just wonder whether I should just chuck it in, and pull out of this running caper alltogether for a few months, years, but I know if I do, I will lose the base that has taken me months/years to put in place, remember that from 1994/1995 when I quit racewalking to concentrate on Uni, and when I tried to get back a year later a 2km was hard yakka, so not keen to do that again, would rather ride out nthese injury issues, manage them until they heal, or I can get sufficient medical help to fix them, or maybe finally give up fighting them...so even though I enjoyed the run a lot, and it was my first really successful long run since the nocturnal 3hrs with Dave on February 8th, plus the "aborted at 26km 40miler recon run" with Bernadette and Rob D. on February 28th I am a bit apprehensive about the 40 miler...but hoping I can get out there and at least;

goal 1; put a decent 32km on the board,

goal 2; 46km would be a successful day emulating last years effort,

goal 3; 55km under 5hrs 45min would be a big step forward,

ultimate goal for 13th April 2009; and if I somehow knock off the entire 64.4km in under 6 hrs 45min,
on this ridicoulous hit and miss, "here one day gone the next 3", so-called training regime of mine then that would be a major highlight of my running journey, so going to try and give it ago, despite my worries and doubts...

Hoping my meter reading work, the freeway bikehike on March 22nd (3 hrs 41min), and this 4 hour run, and my sub 50 Bridges 10k, and my many years of mental racing smarts, are a mix that might work for me on Monday 13th April.
What ever happens its an adventure I can't resist trying to explore, now with the extra variable of a storm risk and a max of 28 degrees thrown in...should be interesting anyway, plus keen to see how Dave K., Jane,Rob D., and others go, plus be heaps of other people I know there...Biggest headache is having to leave Kathryn and Jacob at home for half the day on their own, if there is some way we could do better on that, I'd do it...But have to make sacrifices if you want to try and achieve something, live...which is what easter is all about living life to the full, because of the new life Jesus gave us when he came back to life against all the odds after being dead for 3 days...so we can become "living dead"...e.g. Luke 24:5-6

Tuesday;
I visited intervals at perry Lakes, organised it so Kathryn and Jacob could visit my Uncle & Aunty in City Beach afterwards, which went really well. Long trip though (2 hours of driving altogether), so wont be doing it every week, but pretty solid session that I certainly made some gains from, so maybe if I can get there once a month that might be achievable, besides I prefer to do my intervals alone, have more control over what I am doing, but for the sake of variety, being social, and having the incentive of chasing others, I think it might be a good option once a month. JK clearly is very experienced and knows what he is doing, and I can see that a lot of people have made gains due to those sessions...surprised how many was there, very large group...was able to hit the front on the first 15second sprint a couple of times, so as sugar observed I have the speed to mix it with anyone who was there this week, but my fitness was nowhere near up to scratch as i expected, so ended up dropping back down the giant train a lot to get my breath back, but hey if I can get the intervals going a lot more consistently (2-3 times a week, every! week) I will start to have a lot more staying power, and the times will come down like an anchor...

Was only going to do 3 whistle sessions, but as usual my competitive streak got the better of me and I had to try and hang in there for all 5, so was really struggling by the last one...
Big thanks to Clown for making me feel welcome, and nice to see Sugar, Epi, and Dave H. (sub 3.30 Perth marathon bus) there too. So to plagiarise rampantly or as the pollies like to say in parliament;
"and I quote from clowns blog";

Tues pm Intervals Whistle Type Session 15 sec hard,15 sec slow,15 sec hard,15 sec slow,30 sec hard,30 sec slow,1 minute hard. All up 3 minutes running with 2 min break *5

All the best to Epi in Canberra Marathon, and Sugar in Boston Marathon in the next few weeks as you both chase some sub 3 hour action...

Sunday, April 05, 2009

49.53 in my 13th Bridges worth celebrating

Sunday 5th April; Ran 10km Bridges funrun in 49min 54...
5k splits; 24.37/25.16
1k splits; 4.01/4.55/4.55/5.23ish x2,
5.26/5.24/5.03/5.15/4.09

My stopwatch made it 49.53, official time was 49.54...

Saw mjail,loubee?,20th Century boy,Macca,Epi,Clown,Todd Ingraham, Shaphan Cox, Matt Fogarty, Ian Roberts, John "Tracker" Collins and other running legends out there, some running, some watching , some officiating/marshalling..
Solid run, psyched up with some early (1987) Whitecross, and encouraged by friend TY at work, I saddled up for my 13th consecutive Bridges since 1997, and enjoyed the nice conditions, although a little headwindy in South Perth as expected...felt a bit sluggish but to be expected given my pathetic training...
Nice to get under the 50 minutes. Enjoyed the feeling of racing and racing reasonably well...something to work with here...

Thursday 2nd April Ran approx 4km (5 laps of oval) in 16min 59 (4min 14 per km)...