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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...

Tuesday, December 29, 2009

6 inch PB finishing photo

I didnt really train last week other than a 15min basketball shootaround after church trying to hit 3 pointers, and do layups, and a 23min evening walk with Kathryn and Jacob.

So the 52 week total for the years training and racing finishes at 8914 minutes...which is 2527 minutes more than 2008. I did more meter reading in 2008, but I think 2009 is well ahead in training volume and certainly the second half of 2009 was superior quality and intensity of training than 2008 although probably only marginally so. Overall, I think my Melbourne and 6 inch results mean I finished 2009 on a note similiar to or better than 2008, after a terrible start to 2009 in the first few months with injury and work hassles dominating. The challenge in 2010 (which i wont officially start in my yearly plan until 4th January) is to hold onto the good momentum in 2009, and cope with the career, and new baby issues well, plus keep the injuries at bay, and hopefully improve my finances. Intend targeting most of the same races, with hopefully much faster times...

Spent most of the week, getting sleep deprived, eating too much, and basically coping with night shifts, christmas gatherings. I wanted to train, but it just didnt happen. Its been pretty hot lately too, but thats no excuse. I'm thinking I'll write off that week as if it didnt happen. Since we have 53 weeks this year anyway according to speedyGeoff, which seems to be correct as last week is week 52 in my yearly planner. Here is a good quote from the speedygeese coaching group about one of the athletes in the group;Likes to run when it’s not too hot. Likes to run when it’s not too cold. Biggest problem is that, in Canberra, it’s always either too hot or too cold.

So Ive decided week 53 will be a transition week between the years and week 1 on my yearly planner (in my exercise book training diary) will start on January 4th.

Money is desperately tight. My day job starts again next week, but basically I'm not feeling very inspired at the moment. Got an awesome present from my recently cashed-up lawyer brother at Christmas, which will take care of the new shoes issue which is rearing its head again, since the shoes I did City to Surf Marathon, Melbourne Marathon and 6 inch in are starting to get a bit worn and will need to be replaced in a few weeks/months...

I Felt very Scroogeish this christmas, but Kathryn, Jacob and I still enjoyed some of the magic of celebrating the birth of Jesus, although I am glad its over. I am so sick of the Santa claus rubbish which is just a tool for retailers to get us to buy more stuff, and in the end the victims are our children who are sold this lie, and come to expect large amounts of presents, until they get to be adults and then they realise what a sham it is when they have to pay for the presents.
Guess thats where I am at now, cos basically we couldnt really afford to play the shops silly santa extravagence game this year, although our respective extended families dragged us into it of course, some of them more so than others. In some ways I am glad about that cos its reminded me that Christmas time should not be about buying lots of stuff, or the myth of Santa. I dont want my kid/s to believe in myths, only truths. So theres my scroogish rant...but its all true, dont'understand why others can't see that Christmas time is better and more meaningful without lots of presents.
I like what my uncle R did with buying a card for everyone and spending the christmas money on feeding people who need it to survive in 3rd world countries, although its still missing the point a little...
All that said I am very blown away by the Athletes foot voucher from my lawyer brother, although the Jim Kidds voucher from my wife is a preferred shop of choice for me when it comes to shoes, the athletes foot voucher has to be one of the most expensive presents I have ever received by a long way. Guess I could always put my money where my mouth is and sell the shoes and sponsor 6 kids in poverty for a month, but I probably won't, too tricky and I may as well go with the flow, but I can see the potential for, or perhaps very real hypocrisy there in my actions/thoughts...Its a tangled world...

saw in the paper that David Jones was selling plastic womens shoes with an italian name for $980! as part of a $3500 outfit for 1 woman, and after Christmas with the sales the shoes were cut to $480 or something in price and the entire outfit went for $1780. So thats $500 profit margin for some shoes that probably cost $50 to make, just on the strength of the Chritmas buying frenzy/selfish lunacy. Even after Christmas they still probably have a $400 profit margin, how can people be so dum. Myers equivalent outfit went from $2500 to $1200 (before Christmas / after Christmas) Casey Dellecqua (Australian tennis star from here in WA) has things more in perspective, she is sponsored by Target. When you realise that $20 will feed a kid in Africa for a month, easily it reminds you just how much we have lost the plot in Australia/USA/Britain/France etc etc etc...

I dont really need to set goals for 2010, because I just need to work on the ones I failed to reach in 2009, I'm reminded of a 77's song called God sends quails which has lyrics like "you failed, you failed, you cant go back you cant go back, you picked the right time to fail, you failed, you failed,you sunk like Jonah to the whale, got your future in front of you, you can go on." Not sure I agree with the Percy Cerutty concept of temporary non-success, but I like the attitude that goes with it...
However in 2009 it was nice to achieve 2 goals for sure;
1-a triumphant Melbourne Marathon finish in 4hrs 11min...
2-a 9 minute 6 inch PB in 6 hrs 16min, my first race PB for 4 years!

Other highlights were
-completing the City to Surf Marathon,
-doing 3 marathons in 4 months,
-completing the Freeway bikehike 60km,
-getting back under 23minutes for the 5km twice in the last few months of the year,
-hitting 1hr 47min in the first half of the Melbourne Marathon and running with the 3hr 10 pace group for 5km, and sharing the experience with other Perth runners...,
-completing my first full Yasso session, and getting to chase Epi, Biscuitman and Clown at AK reserve a few nights earlier
-going to the Nic Bideau talk at AK reserve with Dave.
-Night run Warnbro to Mandurah with Dave.
-exploring my local rail trails.
-Getting to the Saturday hills group in Darlington.
_checking out railway tunnel,Brooking Rd hills, and 40 miler course with Rob, BB, and others.
-seeing meter reading Matts Marathon PB improve by 30 minutes in 2009.
-leading the John Gilmour 10k B race for almost 2 laps with a 1k split of 3.44 my fastest for many years, leading the Lake Joondalup 10k, the Perth marathon, and 6 inch 46km for a few hundred metres, running next to The 8 Africans and Todd Ingraham at the start of the City to Surf Marathon for 800m and getting on TV as a result, all good fun, but how can I use it to my advantage???
-seeing my brother Peter and Sister Sharon, even my Dad dabble with a little running this year.
-my brother Tim completing his first Half marathon race in USA.
-seeing Kathryn go much better in the City to Surf 4km and Melbourne 5km, and for sure seeing Jacob walk the Melbourne 5km at the age of 2 years...
-probably heaps of other things...to Thank God for...

So despite the big concerns about money, and the looming birth of our 2nd Child only a few months away which is obviously a major priority now for Kathryn and I, I am hoping to try and carry the good training and racing momentum I built in the second half of 2009 into 2010, and maybe, 2010 will be the year the PB's tumble...

In 1989, 1990 I was just starting to break into Nationals (Australian Championships) as a junior Racewalker, and thats when I started to take out state records, made the world Juniors team short-list with my 49min 53 secs 10k walk state record, and was basically unbeatable in the state at that time as a racewalker. So remembering some of the old tunes that motivated me back then, might just help to get things off to a good start in 2010...

Races October 2007 to August 2009;
City 2 Surf Marathon 4hrs 42min on 30/8/09

Lake Joondalup 10km 51min 33 on 16/8/09

Perth Marathon 4hrs 41min on 5/7/09

Perth Half Marathon 2hrs 00min on 21/6/09.

Bridges 10km 49min 54 on 5/4/09

6 Inch 45km 7hrs 00min.58 seconds on 21/12/08. 20th of 20.

Masters 5km Track 22min 35 on 27/11/08 at Coker Park.

John Gilmour 10k track 48min 16? on 31/10/08. last in A race.

Fremantle Half marathon 1hr 55min 10 on 21/9/08 284th of 446.

Perth City to Surf Half marathon 1hr 54min 48 on 31/8/08 895th of 1494?

Perth Marathon in 3 hours 55minutes 10 on 6/7/08 196th of 366. See Here

Perth Half Marathon in 1 hour 45minutes 12 on 15/6/08 262nd of 647

40 miler race DNF (46km 4 hours 48minutes 15 seconds.) on 24/3/08...

Matilda Bay run 10k 47min 47 17/2/08. (75th of 183)

Burswood Twilight 5k 23min 26 6/1/08. (31st of 77)


John Gilmour 10k Track B race; 48min 56 13th of 16 on 30/11/07.

Melbourne Marathon 4hrs 10min; on 7/10/07 (1680th of about 3000),



We are Raiders is a signature tune from St Kilda (Melbourne) based Rosannas Raiders way back in 1988, one of the first cassettes I bought as a 14 year old, found the lyrics a bit on the crazy side, but pretty cool glam metal style music...Others were Shout (I always have memories flooding back of the bus trip to Adelaide for the 1989 Australian All Schools championships when I hear Shout's In your Face album, which I listened to on my cassette walkman all the way over there repeatedly...), Whitecross, Stryper of course, and Petra... Then there was the 2am "songs to the key of life" in the early 1990's I think on RTRFM which had cool stuff like Mad at the World and scaterd few!!!...James C was a big fan around that time...and Sonshines solid rock on Tuesday nights...the good old days...then about 1990 there was Angelica (eg the the fire inside)( , Tourniquet (still probably my favourite band by a long, long way!), Deliverance(right up there too!), Betrayal, and Believer (not my fav, but still incredible,it was their Extractions album then, but later their Dimensions album (with its exquisite death metal/opera/violins mixture) possibly the forerunner of some of the Symphonic black/goth/hybrid metal styles we now see, (for example (Mary did you know-Royal Anguish), I'm keen to buy some of their stuff actually...... Also about that time Rick Rowe an awesome drummer I knew from school gave me a cassette with glam/pop metal bands Rage of Angels, and Barren Cross, plus the very mellow Kerry Livgren/AD songs on it, all good stuff...Are you ready for Thunder? is a great Rage of Angels song from the late 80's and thats what I will be asking myself (and hopefully the Fremantle Dockers will be too) in 2010...Hopefully the result will be similiar emotions to what I experienced at the finish of my 6 inch 46km PB race this year in the photo below;
Click on the photo to see more photos from the race, like my crouch start for example...

Sunday, December 20, 2009

Hallelujah! 6hr 16min is a new 6 inch PB for me!

Sunday 20th December 2009;
18 degrees at start? 33 degrees at finish?

6hr 16min for me in the 2009 6 inch 46km trails race... which is a 9 minute PB so I am pretty stoked to finally land a PB I think that might be my first race PB since 2005...so I am very stoked to land that big fish the shift swaps, 1 hr sleep, and cramming 40k of training into the final week are all totally worth it now......last 2 hrs was a big war of attrition to keep the fluid levels in survival mode...
Official results are HERE NOW...Probably some photos too soon...
Hallejuah...(Praise Yahweh) thanks God!!!

was probably a bit dehydrated when I got to 35k in 4hr 32, but downed a powerade, some, coca cola, endura, and lots of water, and headed off to try and get the job done, it was tough but I found a good rhythm in the flat sections, and with no major ankle injury to deal with this year was able ***grind planetarium*** out the last 11km in 1hr 39min compared to 2hrs 11min last year...

my under training means I am going to be a cripple for a few days, and I seriously need some sleep (15 hrs in the last 4 nights, and only 1 hr last night), but I feel very very happy, and more than a little satisfied. Thanks God!

Race report from the back of the pack;
My plan was to have some fun at the start, and see how hard I could attack goldmine hill,, which workedreally well for a bit, and then my "too little too late" training bit back, and I got passed by about 16 people in about 2 minutes... I could see Dave Kennedy,Big Kev, and 2 new guys were in the lead pack, with Craig and Nathan on the tail end I think...

Bit of a gap back to Onceaweek, Knoddie and others I think... could not see Talia and Mike, so figured they must have been well back...

Still got to whittakers in 38min which I knew was only a few minutes adrift of previous years...

struggled a lot with the tough terrain and hills, and almost blacked out at about 80min in...not sure why...but I concentrated on trying to hit a good fast momentum when I could and walk breaks when I couldnt...In the first 17k just couldnt get much drive, or intensity happening...but when I got to Del park rd 17km in 2hr 21 I was only 15min slower than last years split....and puished aside thoughts of a DNF...

Got to first aid station 21km in 2hr 53min, as I managed to get some good rhythm on easier terrain... (2008 split 2hr 38min, so tracking at identical speed to 2008 in this 4km section..., )

Got to Oakley dam turnoff in 3hr 37min (which I think was about a 7min negative split for that section compared to 2008), felt really good and was hitting sub 5minutes per km... so really flying...starting to think seriously about what time I needed to get to aid station 2 (35km) in to target PB, figured about 4hr 20- 4hr 40 should be in the ballpark...(since I did 4hr 49 for the 35k mark in 2008 and I knew that the last 16k in 2008 I should be able to beat by a lot, if I hung in there, as it was when I was dragging a badly injured ankle to the finish in 2008)...was a little worried whether I could find the guts to sustain things...The oakley dam bit was as tough as usual and I walked lots, hung in there, although I had run out of fluids, and at 8am-8.30am the heat was starting to kick in a bit... My heat acclimitisation runs this week started to come to the fore here though I think...

When I finally got to that 35km aid station in 4hrs 32min i was sooo desperate for fluids, and was so happy to see that station and Suzy appear like an oasis in the desert! With a legendary array of options from coca cola, endura, water, water pistols (for skin temperature reduction), sunburn cream, aeroguard, , I was soon on my way feeling 100% better and reckon the 5 minutes spent there was a lifesaver...
figured that with 4.32-4.37 I was an outside chance to land the PB if I could deal with the heat, and find some good momentum on the flatter sections...set about doing that and when I got to Marrinup (5km to go) after a long tough struggle, my watch said 5.40 and I figured I had a golden chance to PB...figured I was holding onto 7min a km, and even if that blew out to 9min per k (semi -walking) I could get there under my 2005 PB of 6.25......that last 5km just seemed to go on for forever and ever, and I ate a GU and used all 1.5L of my water despite rationing it during the last 11km as much as possible...knew that if I avoided walking in this flat section I would get the PB, when I saw the very welcome cones on the ground signifying 1km to go my watch said 6.09 and I knew it was mine for the taking...Crossed the line and felt a wave of euphoric relief, and ecstatic happiness, that I had finally landed the PB despite the undertraining, the heat etc...

saw kangaroos and a few small snakes near Oakley...
Running on my own from goldmine hill (first km or 2) all the way to the end, was lonely, but it helped me to be more focused on my time goals, and running well, pushing myself, so a big positive...

the flour arrows were pretty good this year, great effort on that organisers, but unfortunately navigational glitches claimed a few more victims this year...I did warn people prior to the event that recon runs or a mundabiddi map are a good idea... but yeah....
Big Kev blames his Sarf Arfrican map reader for his 5km detour, which cost him a chance of a top 3 finish, but its all good training for his Comrades plans...

David Kennedy 1st 3.52 Bruce Hogg 2nd 4.00(after leading much of the way) Craig Berg 3rd 4.02
Nathan 4.11?

Talia the only 46km female finisher in 8.08

11km won in a very fast 58min by Jacinda Papps, with Belinda Kennedy and Fee Salmon clocking 1hr 29min on this demanding course in hot conditions...

Training
Crammed in 3 high quality sessions and 1 filler (pushing Jacob in pram)...
Trying to get up for a good 6 inch despite my lack of consistent, volume in training recent weeks...
As the PB above shows, it seemed to work, although pretty tough experieince...

Saturday 26min run with Jacob in pram in 35 degree heat.
felt better afterwards...

Friday 600m/400m/600m/400m hill reps.
2.32/1.41/2.44/1.45
HRs 171/186/177/183...
tough, felt like I gained something.

Thursday 13.5km 87minutes (38.31/48min splits)
Rail Trail. second half mostly in darkness (sun had gone down, not well lit so ened up walking lots towards the end...

Monday 3hrs 2 min 23.3km long run on rail trails
lots of rabbits, dead kangaroo etc......

Monday, December 14, 2009

The heat is on 1 week til 6 inch

On sunday I had big plans, but did not to wake up early enough after the midnight finish at work, and it was almost 40 degrees by 1150am that day, so not a good day for a long run, especially when you sleep in, and then spent the day at my mother-in-laws, so by the time we got home that night, too late to do a long run, unless I did a night run, so will try again to do a 3 hour long run on trails on Monday as thats about my last chance to get it done and still give me good amount of time to recover before 6 inch on Sunday 20th December. see http://www.6inchtrailmarathon.com/ Hopefully my name will appear on the entrants page in the next few days...Sent off my entry in the post on Friday...Plan to do some hill repeats this week as well, but other than that, hope I've done enough to maybe knock off that 6hrs 25 minute 6 inch PB I did in 2005...,so will try and challenge myself to beat that PB again, plus not come last this year...if that proves too hard, after my usual pathetic prep, then I will be aiming to beat sweeper Talia..otherwise it will be a DNF...2008 results and history of race HERE Should be an exciting day...really looking forward to it, just to see how others go, and who turns up to race, help or cheer...If anyone has camera or even better a video camera bring it along...

Saturday 12th December; Ran about 14km in 1hr 51min HR 153 at end, but probably averaged about 130's...some big walk breaks, and ran out of fluids got a bit dehydrated in the 31-35 degree heat...But a solid medium/long run on trails...so good prep for 6 inch...Also an excellent heat acclimitisation run, given the temp was about 33-35 degrees most of the way. Nothing compared to Nathans 3.37 marathon in the midday heat at Ironman Western Australia the other week, but still very worthwhile for me...

Wednesday 9th December;
Ran about 6km in 32minutes HR 123. Very hilly, just getting some hill strength work done, exploring possible options for some hill reps...Checking out new roads in our area.

Not far to Christmas now, and the usual 40 degree days are starting to draw near...so that makes beach cricket, swimming, going to the beach, and cycling useful cross training options. Running is best done very early in morning i.e. 0400-0700 the best time, or 1800-2000 at night, the rest of the day, is too hot for optimum performance although you can slug it out if you hydrate well, and have the guts/stupidity...and sunburn/skin cancer are highly likely at this time, if you dont cover up...

Spent a lot of this week in a last-ditch attempt to land the home loan, but even with the limited guarentee option its just not working, and it seems the lending rules are a whole lot stricter than they were a few months ago...Its depressing. So Ive thrown in the towel on that front and capitulated like Roy Jones Jnr did to Danny Green the other week, as the only way it seems it can work is if my wife Kathryn goes back to work (ain't going to happen with our second baby on the way for May), or I get a job that pays about $60,000+ a year and is permanent. Not sure how I can do that, although have been thinking about it. However I know I have to persist with both my day job and my night job for awhile yet, whether thats, a few months, or a few years I don't know...On a positive note it looks as if we will be able to renew our rental lease for another year and as that was due for renewal on the first day of February I am so thankful to God that we now will not have to move house again...so thats one worry sorted out...Looking forward to catching some Hopman cup action in a few weeks. Leighton Hewitt (one of my favourite, most admired sportspeople) and Samantha Stosur have a good chance of winning this time...Its been an annual visit now for me for many years, and for Kathryn and I since 2006.

Grave Forsaken have released a new song called Mutilator (which sounds awesome!) to Mosher Crew members like me..., and I am going to get a copy of the live album Light the Hall. Lovin the GF TV series (which is up to episode 13 now) too. Here is GF TV episode 6 (making of This day forth) and GF TV episode 9 (derby day, watching FREMANTLE give the west coast evils another thrashing...) In other news world class dualathlete Raf Baugh has opened a new running shop at 1273 Hay St, West Perth, its called The Running Centre, and in a masterstroke from 6 inch organiser Bernadette, she has signed them up as a sponsor for 6 inch, which should be a very mutually rewarding partnership. Speaking of 6 inch, nice to see Rob get an article into the Sunday Times with the event website at the end on page 94 yesterday...

The heat is on!!! Thankfully 6 inch starts at 0430 so the first 3-4 hours should be cool enough, even though forecast today is for 35 degree max that day, and most of the last 1-3 hours should be mostly on well shaded trails, so not too bad although I reckon I will try and load up with lots of fluids at the 35km aid station...here is a classic Australian song which I often think of in the heart of the Australian summer....The heat is on...

Monday, December 07, 2009

3 minutes better on 12km course

Well two good runs is better than none. The hilly work will help me with 6 inch. Temporary non-success (to use a Cerutty term)in getting a proper long run done is a concern but still one more week to try and address that.
besides the 3 hr effort last week, the 2hrs recon a few weeks back, and the 10 hr meter reading day in 36 degree heat the other week, the meter reading in Martin and Byford on the edge of the Darling Scarp for hours the other week, should all give me just about enough base to handle 6 inch well. One more week or so to try and put some runs on the board, and then a couple of days taper...

Friday 4th December 2009 AD;
Ran 12km in a big course PB of 59 min 15 (4.56 per K) HR 180 at end. Splits 29.09/30.06.

Previous best on this very hilly course was 62minutes 36 on 26th September 2009.
See HERE... Slight headwind on way out and a slight tailwind on return. I pushed hard early on, and could feel a similiar intensity to the way I raced the 5km in 22.52 a couple of weeks ago. Drank most of 750ml water bottle (was carrying that in one hand, and alternating from left hand to right hand a bit), and really tried to bring it home, but I think the 4 big hills to finish off this run, after a very high intensity sustained attack early on, took their toll and I was unable to negative split, ending up about 1 minute slower on the return 6km. Felt very satified though with the 3minute improvement, and felt like I gave it some real high quality effort all the way.

Thursday 3rd December 2009 AD;
Ran for 31 minutes HR 153 at end.
Hilly exploration of the summit of my suburb, and some of the new roads being put in. Fun, but not that intense. Just a cruisy wake up run, so I would be mentally alert and feel positive the rest of the day, although I did work the uphills, and tried to do as much of that as possible with 6 inch only a few weeks away now...Prety warm weather. Fun!...