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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...

Friday, October 02, 2009

week 9; 10x800m and 10k rep fire things up a gear

Sunday 4th October AD;
Ran Fremantle fun run 5km in 22min 53 secs
Hr 180 at end, 4min 34 per km.
Splits 4.12/4.36/4.46/4.52/4.27

Official results are HERE and show I placed 47th and first in my age category (mainly cos most people my age did the 10k... some photos HERE
Good run from Epi to be just a few seconds shy of going under 38 minutes and A-grade status...!

Had fun with this one, and probably didn't really finish as strong as I could as shown by the relatively low HR of 180 at finish. Probably got a bit soft from 3k to 4k as well, not too pleased with the 4.52 split. The start was very messy although it was nice to start on the grass, and I took it easy for the first 100-200m to make sure I didn't do an ankle, so probably could have found another 10 seconds very easily in the first 1k...My main target was to go under 23 minutes which I did, so thats very pleasing! My reserve target was 23.45, but I knew early on by 2-3k that a sub 23minute effort was a decent chance. dreamed of doing 19-21 minutes, but not having trained specifically for this event I knew that was pretty unrealistic.

My 5k PB of 21.04 from 5/10/03 was also done on this fast flat course which I like a lot, especially once you get past the messy first 500m or so...
Splits from that race 6 years ago are;
3.38/4.13/4.33/4.25/4.15
but I targeted the event a bit for that one. In 2003 I hadn't run any marathons but that year I had run my first two Half-marathons in 1.43 and 1.46. So with superior strength now, I should be able to run a Half in at least mid 1.40's at my current level of fitness, maybe quicker.

Had a lovely time catching up with Coolrunners like Mjail and family, and afterwards at Little Creatures with Trev,Kilee,20thCboy,Loubee,Turtlerunner and others. What a wonderful morning God blessed me with...:-)


WEEK 9 (of 10) (28/09/09-04/10/09);
Volume;178min. Sessions; 4 Best RHR; 42!
Sleep;45.5 (6.5 hrs per night) *12 MR-19hrs

OD/LSD sessions;NIL
Short/Medium runs;
-5km race in 22min 52 (sunday)
Reps sessions;
-10k reps session in 45min 00 secs (4min 30 per k)HR's 171-183 (Wednesday)
-800m and 400m (3.54 per k) (thursday)
-10x800m Yassos=8000m reps in 33.01 (4.07 per km) 3min 18 average for 800's (Friday)
Comments;
Mostly need to just to avoid injury and illness , get plenty of sleep, and get to the start line on 11th October ready to go! Probably my main missions now will be to earn as much money as I can from metering before we fly out, and to avoid most activities that might potentially cause me trouble.

I am confident I have done enough to give my 3.55 PB a really strong challenge.
I think I am comfortable with 4.30-5min K's so that is the pace I want to try and work with for the first Half of the Melbourne Marathon, and then in the second half it will be about trying to stay under 5.30 per K...If I can do both those things I should hit around 3.25-3.45..but its mone thing to talk about it, and another to do it, especially with the Marathon...7 days to go...

Friday 2nd October 2009 A.D.;
AK Reserve Track PM;
Ran 10x800m in 3min 18 average. (4min 07 per KM)
Total time 33min 01 secs + 9 x 3 minute rests...
Light 1 lap warm up and cool down.

2.54.68 HR 186..200m splits; 34/45/52/43
3.19.75 HR 174 200m splits; 44/53/54/48
3.11.03 HR 186 200m splits; 40/52/54/45
3.20.12 HR 186 200m splits; 46/53/54/47
3.14.16 HR 180 200m splits; 42/53/54/45

3.27.62 HR 177 200m splits; 49/56/56/46
3.22.46 HR 183 200m splits; 45/55/55/47
3.25.53 HR 180 200m splits; 46/55/58/46
3.29.13 HR 183 200m splits; 48/54/53/54
3.16.60 HR 186 200m splits; 45/54/54/43

The first 5 800s averaged 3.11.95 (3.59 per km)
and the last 5x800m averaged 3.24.27 (4.15 per km)

So on the basis of this session on the information I have heard it seems a reasonable assumption that somewhere between 3.23 and 3.55 looks to be possible for me.
But thats a big guestimate...so we shall see...besides the quality of my other training will be important too, and I'm not sure how much crdence I should place on the Yasso 800's as a lot of people don't agree with them, and even some of those who do reckon they are more VO2 max thing primarily. Its the first time Ive tried ém (although I have heard of them many times) so hopefully its helpful ...

I thought about doing the 800's at S. Park (but figured too much headwind, and the grass surface not that quick) or Len Shearer in Melville/Booragoon, but when I saw the sand under the grass at Len Shearer, I figured no its going to be slow, and the only track I knew would be fast and I could access was AK reserve, so decided to knock off work early and do the long drive. The times above represent the reward for my persistence, and for choosing a fast track to train on.

Injury report; after being a good boy and doing my hammy stretches th last two days, the hammy didn't trouble me tonight at all, its still a bit tender afterwards, so need to keep the stretches regime ticking over. Shins were a bit sore, maybe running on a harder track, or maybe some other reasons...some minor left ankle soreness, but overall nothing a day of rest, and some showers, icepacks won't fix...so looking good...

Info about Yasso 800's om the web;
1-Hillrunner says Y800's overrated

2-Bart Yasso and runners world the origin of the 10x800m...builds up to 10 x800 over several months with the last 10x800 about 10-17 days before the marathon...

3-Coolrunning.com comments re Y800's

4-Jims experiences with Bart Yasso.

5-Bart Yasso.com

6- Slings 2007Yasso800's thread on coolrunning.com.au

7-More yasso threads on coolrunning.com.au 2009 Yasso thread,
2008 various predictors..200620042004 again
2004 yet again
2003

Thursday 1st October A.D.;
Ran at S. Park after work, felt very sluggish and unmotivated.
800m 3min 24.
400m 1.22.10
Aborted the session after 2 reps, as I just didn't have any drive mentally or physically, partly a big downer after the tough 10k rep session the night before I think...

Wednesday 30th September A.D.;
At S. Park after a pretty big day at work, legs were already pretty tired, and I didn't really feel like it, but forced myself out there, and slept a solid 8 hours that night.

Ran 10k reps session Total time 45min 00 secs...Heart rates 171-183.

Not a PB, (PB is 39.58 from 2003) for this special session I have been doing since 1992 at least. (It helped me get two state U/20 residential records for the 10km walk in 1992/1993) but my best effort in the last 4 shots at this tough session since October 2007. It has always predicted a 10k race time of about 1min slower than the total 10k rep time, so on that basis it means I should be able to run a 10k in 46minutes flat.

Working into a fairly strong south westerly wind that kept hitting me in the front straight.
The last two reps it was dark and getting hard to see the track, and the last rep I could have gone faster but due to moonlight being all I had to see the track, and having to use the light button on my watch when ever I wanted to check my split, I feel I could have found a few more seconds, if I had more daylight...

A hard session, not as high in intensity as say a 3km ladder or 5x300m, but overall I was so worn out! after this one, a fair bit tougher than than the 10x800m session...
In 2007 I did 45.17 for this same 10k reps session a week before I ran 4.10 that year, but looking back at it;
1.- my heart rates were a whole lot higher in 2007...i.e. some 192-201 stuff!,
2.- I dont think I was weary from working before it in 2007,
3.- my conditioning, sleep etc leading in the last 6 days wasn't as good as this time, e.g. I did no training at all between my 10k rep session and the Marathon in 2007.
4.- I didn't have to do the last two reps under moonlight.
5.- I am 17 seconds quicker this time...,
so I reckon I am in better condition than I was in 2007 when I did my first Melbourne Marathon in 4.10, which suggests that maybe just maybe I will smash the 4 hour barrier and my 3.55 PB quite convincingly this time...I'm hoping and praying my little goal is realised this time...

6 Comments:

Blogger Ewen said...

Good stuff Jonathon. 10 x 800 is a big session. I'd be happy to have that 2:54 as a first-up race!

I'm one of those who's not totally convinced about Yasso 800s being a good guide for marathon pace. Sort of depends on how fast you jog the recoveries. If you go out at 3:18 pace I fear you'll blow up big time. Something around 3:30-3:40 pace might feel more comfortable.

I think the 5k race will be a better guide - and the 10k reps session. If you're in 46 10k shape, that's 3:35:52 by McMillan, so quicker than that might be too Preish!

How does the 10k reps session work? Is it 10 x 1k?

Sat. Oct. 03, 05:25:00 pm AWST  
Blogger trailblazer777 said...

Thanks Ewen.

I know I can go faster with the 800's but my conditioning was not good enough to hold onto even 40 second 200's (2.40 pace) let alone 34 second 200's (2.16 pace) this Friday, not sure I can be disciplined enough for long enough in my current life setup to work up to those sort of levels even though I know the speed is there still, maybe if I stopped working the night job and got the house sale done I could go after track one summer again like I did in 2002-2004. Other priorities pulling hard though...we shall see. Nice that the speed is still there, and I could dip under the 3minutes on an accurate track again without too much trouble.

I'm in two minds about the Yassos at present; a lot of the arguements out there suggest its impossible for them to be an accurate predictor, but on the other hand IF!!! the rest of your training is sufficient, they might just be more accurate a predictor than many people realise, maybe for reasons not thought of by the detractors.

I feel more sure trusting the 10k rep session as a predictor, i.e if I can run a 45min 10k rep I should be able to run a 46min 10k and a 22-23min 5k race, which IF!! the rest of training is sufficient predicts about 3.30-3.35 by my reckoning, so I will be expecting myself to avoid too many K splits slower than 4.45-5.15 per K, and certainly anything over 6min per Km must be avoided for 90% of the race i.e at least 36km.

The 10k reps session is a special formula that I developed with my Dad and possibly with my racewalking coach back in early 1990's I think. I havent shared it with anyone, and don't intend to. I will say though I think 800m is a bit short for a rep targeting the marathon, and hitting your goal marathon or at least half-marathon pace is the way to go I think. I also am a big believer in 1:1 recovery time, and while I agree with active recovery, I see no need to keep running around the track for it...for me personally I need my recovery time a lot, so I am not interested in shortening it any less than 2-3 minutes, and the intensity at which my active recovery occurs is irrelevant in my book...

I will be starting the Melbourne Marathon at well under 5 min per KM, and I will be operating on a positive split plan more than likely. That said I will try to tone down the PRE-ish-ness a bit in this one so as to conserve the glycogen a bit, and settle into a sustainable pace, and try to resist the urge to run the first K in sub 4 minutes...but sometimes its better to ride the lightning, than try and tame the tiger...

I also think that if I can sustain the improvement curve I have hit in the last 2-9 weeks, then going into 3.25-3.30 or better area maybe possible. To do that I need to run the first Half in under 1.45, i.e. under 5 minutes per km. I hope I don't blow up too much, and I am growing more confident by the day that I wont, but I am wary at being tool confident as I have been burnt by this one so many times already...

Thats my thoughts anyhow...

Appreciate the feedback!

Sat. Oct. 03, 11:10:00 pm AWST  
Blogger Ewen said...

Thanks Jonathon - a very detailed reply - except for the top secret! ;)

I don't think there's anything wrong with 1:1 recoveries or walking recoveries. My favourite session from the old days 3 x 1k in 3:10, starting every ten minutes, so a huge recovery. When I could do that session I knew I was in 10 minute 3k shape.

I just mentioned the jogging recovery for Yassos because as I understand it, that's the official formula for them - you jog for the same minutes as the rep. Jogging can be anything from 6 mins/k to 10 mins/k, so the slower you jog, the more the HR comes down before each rep and the faster you can run the 800s. So that's why the Yasso formula is flawed. It'd be better if it specified the distance and pace of the recoveries.

Good idea to conserve the glycogen on Sunday - yes, resist the 4 minute k urge at the start! Something in the 4:50 range over the first 10k should be safe enough. See you on the weekend!

Sun. Oct. 04, 06:17:00 am AWST  
Blogger Sling Runner said...

Huh, I didn't remember posting that yasso thread on CR :p

As mentioned on facebook, I think PB is on the card for you. Make sure you start conservatively, run even paced, and you will finish strong. Good luck.

Sun. Oct. 04, 10:11:00 pm AWST  
Blogger Sugar said...

All the best for Melbourne and a triumphant entrance into the G... hope you have a great day. Your 5k will give you some confidence ; what Sling Runner said. Jope it comes together for you.

Tue. Oct. 06, 01:04:00 pm AWST  
Blogger Ewen said...

Nice 5k Jonathon. That gives you a 3:43 marathon by McMillan, so 3:35-40 a definite possibility if all goes well.

Thu. Oct. 08, 02:02:00 pm AWST  

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