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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, November 08, 2009

best 1km (3.44) for 3 years & 48.38 JG 10k explosion

Have bought 7 more photos from Melbourne Marathon. At least 3 to go (of Kathryn and Jacob), maybe some video too of my finish.

They (the photos) will be HERE....

Official results from John Gilmour 10k track 2009 A race and B race are online HERE...

Saturday 7th November
2 hours 2 min slow long run/walk mix on some tough hills...

Got to Munda Biddi cnr North Spur and Scarp too late (720hrs), to start with Dave and others, so just went for my own short Recon run of the 6inch course on the Oakley dam section, and later on the long hill near the conveyer belt...

Friday 6th November 1800hrs;
John Gilmour 10k track B race...;
48min 38 secs, HR 180 (80% sprint finish at end.)
1km splits; 3.44/4.43/4.47/5.19/4.48 = 23.21
1km splits; 5.13/5.11/5.33/4.52/4.28 = 25.17
5km splits; 23.21/25.17
2km splits; 8.27/10.06/10.01/10.44/9.20
first 1k-3.44 ...last 1k 4.28.


400m splits;
1.17/1.33/1.47/1.55/1.55 = 8min 27 for first 2km.

1.55/1.56/1.53/2.13/2.09 = 10.06
1.55/1.55/2.04/2.03/2.04 = 10.01

2.11/1.56/2.09/2.15/2.13 = 10.44

2.07/1.51/1.49/1.49/1.44 = 9.20

Hit 800m in 2min 50, 1km 3min 44 (shaves 4 seconds off what i did on the slower grass track the previous day, (easily my quickest since I did a 3.40 on March 2nd 2006 see here), plus I had a few seconds in the tank so could have gone sub 3.40 I reckon...) 1 mile 6min 32.

My race plan was to go out strong and hard, in true PRE style, get the lead, and make sure no other runner got in front of me in the first 400m or so. Took no notice of where others were, just concentrated on hitting the fastest rhythm I thought was sustainable for 1km or so...Talking to family and friends after it appears I may have been as much as 30m in front, more than I expected. I know my first 400m was 3 seconds faster than what the A race people did in their first 400m, although they obviously started conservatively for them, as the winner Aaron Patterson did a 76 second 400m towards the end.

I was hoping I would have enough to get through 1k in under 3.50 (which I did quite easily in a comfortable 3.44 with a few seconds to spare), then hold onto about 1.30 and try and get well under 8 minute barrier for the 2km. I felt if I could do that, it might be enough for me to keep in front, and then settle into some 1.38-1.45-1.50's (hopefully nail about 9min 2k splits or better... and hopefully get well under 43minutes by the end, and maybe even give my 41.01 PB from 1998 a shake...was not interested in the soft option of trundling around at 46 minute pace...wanted better...Wasn't confident of my ability to sustain it, but knew I could hit the sub 3.50 first 1km at least, and hoped no others could also do so...

Was a bit surprised to split the first 400m in 77secs, as I was expecting about 80-84secs, and decided it must be just due to the adrenalin/excitement of the night, and a faster track, which both make sense. Throttled back a touch to 93 secs in the 2nd 400m, to go through 800m in 2.50. Still happy with that. Could hear another guy close behind me, and heard Evan Kolbe say my name as the leader on the P.A. which was nice (these fleeting moments of fame hahaha), he passed me about this time which was surprising and discouraging to me. I think I was passed in the back straight, but I still hit the 1km in 3.44 so was very happy still, and although it felt hard, hoped to keep it going, and get under 8 minutes for the first 2km.

However I soon was passed by several people, which again was discouraging and disconcerting.
I lost focus ( I guess I have got so used to training against myself and the watch, I didn't deal with other people being on the track well maybe, or perhaps it was just the lactic acid buildup from a fast start, or the lack of volume in my reps, or the lack of long runs, medium runs, starting to kick in, all closely related my inferior conditioning which has slipped a bit in the 3km+ area since Melbourne..reflected in higher resting heart rates of 45-51 in the last few weeks, compared to 41-44 just before Melbourne Marathon), or maybe I was just too SOFT mentally, whatever it was by 1200m I knew I was fading, and was finding it increasingly hard to get something going and fightback against fatigue, and the processions of bunches of 2-3 runners going past me every 100m, which doesnt help rhythm or mental positivity/focus...Whatever it was I slipped out to 1.47, and then 1.55's...a few weeks ago i would have been happy with an 8min 27secs 2km split (4.13 per k) but tonight I was very disappointed, about 30+ seconds adrift of what I wanted, my delusions of grandeur of a PB attempt were shattered, I was feeling the pain physically, but most of all mentally. Just wanted to drop out and go home. I knew I didn't want to do that, especially with family and friends watching, Dave kindly doing my counting etc etc...and besides, I dont do DNF's that easily, and a host of other reasons. Tried to refocus on 3km and 5k splits, but without much conviction...
Managed to do so in a half-hearted manner until 3km (13.14 or 4.24 per k) then just started to lose the plot mentally and go through the motions totally...Picked it up again from 4k to 5k a little, to go through 5km in the half respectable time of 23min 21 (4.40 per k), although slower than my first 5k in the Melbourne Marathon!

From there on I was struggling to find reasons to keep going. The music was cool, dave was doing an excellent job with the counting, and i even managed to latch onto a few groups of runners going past, surge a little here and there, but just wasn't really fighting, just couldn't find the mental drive/motivation to push through the pain barriers, just wasn't interested. So I strolled/jogged around a stack of 2.03-2.15 rubbish, almost a minute slower than my first lap for the race. Concentrated on enjoying the fun atmosphere, and counting down my laps...

Thought I saw Kate, or someone I knew coming up to lap me with about 2km to go, so that gave me a bit of a much needed kick up the backside, to try and fight a little, get going again, resolved to get going, and make sure she didt lap me. This resulted in some 1.49-1.51's being churned out for 3 laps, which felt a whole lot better, and succeeded, in putting a decent gap between me and her so she couldn't lap me...but more importantly gave me a reason to try a bit again...One that goal was achieved i got the bell for the last lap and I could see a lady up ahead in a bright pink top, who I figured I had gained on a lot, and decided I should be able to beat her, if I was within 20m with 150m to go...So set about doing that, and had to sprint at 80%, so hard, but not flat out, to achieve that in the last 100m. That felt good, gave me a 1.44 last lap, and dipped me under the 48.55 I did in 2007, but not the 48.16 I did in 2008.
No where near the 44-46min zone I think i am currently capable of if fine-tuned enough...

Big thanks to Dave for lap counting.
Also lovely to have my Dad, Aunty Marlene, and most of all my wife Kathryn, and a very excited!!! happy 2 year old Jacob all in the stands watching, that meant a lot to me.
Lovely to share a sensational fun! evening with them...

Even though I was bitterly disappointed with my time, and more importantly the way I fell apart mentally and to a lesser extent physically in this race, I was very happy that we were able to share this night together, and i got to enjoy the fun of racing again, and go really well for the first 1k. So then we settled into watch the exciting A race unfold!!! It didn't disappoint, with some of the memorable moments being the moving around in the front bunch, Todd Ingrahams reeling in and then reloading sprint finish to "photofinish" himself on the line into 3rd spot I think...Nice to see Shaphan Cox the defending champion having a run too. Congratulations to all who helped make this such a special night again. Fantastic state of the art track and venue...a night i will remember for a long time fondly for many reasons even though a little bittersweet due to my disintegration from 2km to 8km...

I know everyone will keep on saying I need to run more even, and to an extent they are correct, but I also know from the past that running even and slow will not extend my limits, or get me PB's. To get PB's now, I have to attack...some days it will work, other days it wont, this was one of those days I went overboard on the PRE-ish ness, and just wasn't ready, my mind was way ahead of my body..., and it didn't work.

So back to the drawing board, back to square maybe try again form PB's in the Pen run and 6 inch or maybe I should just quit racing for a few weeks/ months...comeback later when I have trained up enough, or I have refreshed mentally/physically...not sure right now...
My left knee pain has been bad this weekend, and if it doesnt settle I might be forced to stop running in a few weks, and concentrate on getting it right. A difficult time for me again...Then again a few icepacks might do the trick for a few more weeks,months...
Keen to try and press on somehow and reload for 2010, but we shall see, hopefully not a Hiatus situation, but just take it 1 day at a time...

Thursday 5th November late AM;
1km time trial 3min 48secs.72
HR 186 At S. Park.

One of those mornings when I didn't get out the door before 6am, and got tied up with icing knee, and various domestic stuff...when I did this rep it was too hot really to do much more and I needed to get on with work so ended up only getting the 1 rep done, but ran hard,with ferocious tenacity (a phrase Nic Bideau used in his talk at AK reserve a few weeks ago), and hit the times I targeted mostly, with 200m splits on this nice grass track of;
38/44/52/52/42...
Very pleased with this time as I think its my quickest 1km rep since at least March 2006, maybe 2004, so fastest 1km for at least 3 years! Was hoping to go even faster, but satisfied with that, did what i targeted, and thats always a nice feeling...Yay!
Had 4x1km or 6x1km planned for today, but I consoled myself, with the thought that at least I would be fresher for Friday night...

Wednesday 4th November early AM;
Ran 4x 2,000m reps at N. reserve.
times; 8.43/9.03/9.18/9.32
Heart rates 171/183/177/189

10min rests. Had to be alert due to dog walkers letting lots of dogs off the lead, which made it hard to concentrate on the task. A footy oval with a 400m track hurriedly marked on it for the school sports/little athletics i think, so not the fastest surface, a bit spongy, but well grassed, and no injury issues from it. Started to get pretty warm, and it was a tough session after a late night shift the night before at work, so had the shirt off by the 3rd rep, i was just pouring with sweat...Tough to stay motivated, and I was absolutely spent by the end of the 4th rep, nothing left, out of energy, so abandoned plans to maybe do a 5th rep. Slowish times, but a good solid useful session on a demanding course. This is the type of session I have been missing in the last few weeks, had enough volume in it, to start encouraging some worthwhile progress. I had the unlimited time because it was morning and despite working the previous night and only getting 4 hrs sleep, I was still a lot fresher than i would have been if I had tried to do it in the evening...Satisfied with this one, although disappointed with the slow times, it gave me a little more confidence for Fridays 10k race...

2 Comments:

Blogger Ewen said...

I like the way you attacked it in Pre-style Jonathon. Slightly too much though I think. Maybe less early lactate build-up with, say, an 84 sec first lap and 3:50 first km?

Anyway, glad it's given you a taste to keep on pushing on towards those PBs.

I like the Melb photos - the 'arms in air' ones - you could be the winner of the race!

Mon. Nov. 09, 05:25:00 pm AWST  
Blogger Sling Runner said...

A well written race report with good analysis of your strength and weakness. Hopefully it was just an off day and you'll regain your will to compete.

Mon. Nov. 09, 10:56:00 pm AWST  

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