.comment-link {margin-left:.6em;}

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?)

My Photo
Name:
Location: Perth, Western Australia, Australia


. .

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, November 15, 2011

a sub 13 3k interval and 22km in the first 2 days of this week

Started this week off a little better, hopefully can continue to build some momentum...

Tuesday 15th November;
3×3km intervals with 2 minutes rest at BT. Nice conditions. no major wind issues this week.
12.52.16 Heart rate 186!
14.08.81 HR 177
15.18.69 HR 177
Finally I have smashed the 13 minute barrier after gunning for it 3 weeks in a row. It was good having another BT runner just ahead near the end, as it helped me finish strong. Really happy to finally go sub 13. Had to work pretty strongly to get there about 2.00 for first 500m and 9.41 at one of the road crossing near the end. Both normal times for me, so finished stronger than in the past, which was probably part of the reason for the heart rate being so high.
Second rep I knew I would struggle to keep things ticking over as I am still finding the short recoveries hard to get used to and probably will for awhile, but at the end of the day thats a good thing. No massive headwind this time though so that was nice. Just tried to hang in there and got to 2.5km in 11.56 which is my best time for this course. Tried to finish well, but clearly my tired legs from yesterdays double session didn’t respond well. would have been nice to be under 14, but next time, and still under 4.50 per k so solid.
3rd rep legs felt very tired and I really struggled to get going, getting to turn in 8.02, but tried hard to bring it home a bit, and was rewarded with a 7.16 1500m, to get me home in 15.18, 16 seconds better than in last weeks severely windy conditions. Not the greatest time, and @ 5.05 per k a bit slower than what I want, but improvement will come if I persist, and not surprising given tired legs from yesterdays double session, and my fast first rep.
Overall a solid improvement and my best session so far, with my fastest 3k interval so far, so feeling pretty pleased with it, and my persistence in the last 3 weeks has paid off with a small improvement.
To get deep into the 12’s and hopefully 11’s and beyond, and probably more importantly to head towards the 38 minute zone (4.15’s per K) and beyond for the entire session not including rest times, I need to keep on keeping on, and start working some shorter faster intervals or races on a thursday or friday or saturday. To build that sort of consistency will require a lot of discipline, but its nice to get a little progress already…To work towards a 10k PB if thats still possible (41.01) I am going to have to get total time into the 35minute realm for this session so averaging sub 12’s. Not sure if my old body will still do that, but I have the raw speed, so with persistence over the summer for a few months it might be possible sometime in 2012…In this decade I have struggled to put together good consistent training blocks where I can keep the training momentum going forward week after week for long than about 5 or 6 weeks, so that would be uncharted territory for me post 2000, but thats one of the reasons I have decided this year to try and get serious about BT and stick with it, and its why I have arranged with work for a later start on Tuesdays this year, so I can build the training momentum. Have not even gone close yet to doing what I want to be doing, but there has been clear and consistent training momentum and progress since about August at least, when I started doing long runs with one of the BT legends. 6 inch not far away, and hopefully can maintain the momentum from here even if some weeks I might take a backward step…Was good to see a large group there today at BT and one of the guns there too today, which is inspiring as others in the group is an extra motivation to not “drop my bundle” as my racewalking coach Stan liked to say in the 1990’s….especially when you start to share each others progress and success, and there has been significant success and progress for many runners at BT this year. Simon encourages and often instills another level of discipline, and that has a lot to do with it, and its things like that, plus the fact this group is south of the river, and other things that has been and continues to be good reasons for me to try and stay a part of things here instead of trying to do all my training on my own, which usually means I get too slack…Onwards! :-)

Monday 14th November PM;
Ran 6km on my local street circuit in 31.24. HR 159 at end. splits 15.34/15.50. Felt yucky after work so decided to try and clear my head with a solid 6k and run a bit faster than this morning. First 1k 4.40, and next few km ok but then tired legs from AM run started to affect things a bit, and slowed up towards the end last 1k uphill 5.21. Good to get a double session on the board for a change and makes up for no long run on the weekend a bit…

Monday 14th November AM;
ran 7km in 40.18 HR 120 at end. Started on oval ran an almost flat out 350m in 75 secs, and then continued on to local trails on my usual course. Made the turnaround in 18.30 and then took it easy on the way back. So fast start, and solid running for 3.5km and then easy recovery type run for last 3.5km…Just trying to make up for no long run on the weekend a bit. Felt good.

..




..

Saturday, November 12, 2011

Melbourne 2011 v Perth 2004,2008 splits comparison

Ive reposted this in better detail at the bottom of HERE

This is a reproduction of part of my blog of my 2008 Perth Marathon where I ran my second best marathon a 3.55.10 (8 seconds outside my PB)...and also some info from my writings about my Melbourne Marathon 2011 of 4.02...In brackets and bold I have started adding Melbourne Marathon 2011 splits and also my 2004 Perth Marathon PB of 3.55.02 in red firebrick text linked to race report also 2004 Perth hereas comparisons of 3 of my 4 best marathons. It has confirmed my suspicions that my 28k and 30k times in Melbourne Marathon 2011 were probably my 2nd fastest splits ever in a road marathon, and at 30km I was well and truly in the ballpark to PB at that stage. At this point I was 2minutes behind my 2004 Perth Marathon splitsfor 28km or 30km in a road marathon, and 3 minutes ahead of my 2008 Perth Marathon splits for 28km and 30km where I ran 3.55.10
This might seem inconsequential for some, but for me its useful analysis for the future hopefully...
Melbourne Marathon 2011 time was 4hrs 2 minutes 49 secs.
Half splits 1.47/2.15. Got to 1km in 4.07, 2km in 8.42, 3km in 13.10, 6km in 27.40
10km in 47.35, 14km in 68.31, 20km in 1.41.06, Half in 1.47.35,
28km in 2.26.56 and 30km in 2.38.49.
Due to too big a gap between drinks at 25km and 37km, and need for an extra gel into the headwind,
I badly faded out to 7min 30 K's using a walk jog strategy to survive to my drinks at 37km in 3.31, and then came home ok although battling severe cramps after getting to 39km in 3.45.
PB chance wasted! very disappointed, but a good run still.
Pleased I explored some uncharted territory in first 6km and at 28km to 30km, which may help me if God gives me another opportunity to try and smash the PB...

Perth Marathon 2008;
Half marathon splits 1.46.25/2.08.45
14k splits; 67/82/85

5k splits;
0-10k; 22.55/24.31/
10k-20k; approx. 25.20/27.20
20k-30k; about 29min/about 32min
30k-40k; 32.25/29.36?

1k-4.20 3k-13.18 4k 18.06 5k 22.55
Ran at the back of 3 hour pace group from approx. 500m-1500m.
Saw Nathan (3.10),Clown (3.09) and Epi (3.19) go past soon after I let them go.

***OPPORTUNITY ONE (if extremely well prepared, should have stayed with Epi or Nate a bit longer...

6k-27.47 7k-33.35 10k-47.26 (fastest 10k this year)
Hitting about 4.30-4.55's...
12k-57.06 (fastest 12k this year) 13k- 62.10 14k-67.11 (fastest 14k this year)
settled into about 4.50--5.10's...
Got caught by 3hr 30 pace group (including gunner) just after 14k, and lost touch with them at my first major drinks stop at Como Beach, someone said "stay on the bus"...but I had to deal with my drink and gel, and coudlnt do it, and after that I knew that a sub 4 was going to be more likely today, despite a pretty good start hitting the times I wanted no worries at all...

***OPPORTUNITY TWO lost to do better (if I had been better prepared), should have gone with Gunner and the main sub 3.30 group then.

Struggled to get going after that, and after the Raffles/Canning Bridge, my rhythm,motivation etc went down the drain, as usual in the concrete section towards the turnaround and back to Raffles, which I dont like running...although some of the Tompkins park bit is ok...
16k-1.18 20k-1.40.03 21.1k-1.46.25
Finding it hard physically and mentally to stay motivated from there on, but tried to work hard through Tompkins Park...
24k 2.03 25k 2.09 28k-2.29 2011 (Melbourne 2011;2.26.56) 2004 Perth; (2.24.18) 30k-2.41.11 (Melbourne 2011; 2.38.49),2004 Perth; (2.36.00), (In the 2005 PERTH MARATHON when I ran 4.02.29, my 30km split was 2.41)


***OPPORTUNITY THREE; needed to work harder in this tricky concrete dominated section and should have tried to go with Gary Carlton (This legendary Marathoner and last years Pres, and regular Comrades runner did 3.38, despite very bad injury and Comrades a few weeks before) when he went past at about 24k, as one astute hills group runner suggested to me at the time...Again concentrating on my drinks, and poor prep meant it slipped away.

32k-2.53.15 (fastest 32k this year) 33k-2.59.57 34k-3.06.46 35k-3.13.36
getting sore, and struggling to get uner 6 min per k. left hip and knee soreness, worked through it, and hung in there, hoping to hold onto the sub 4 and maybe a PB...
Saw Hunna go past during this bit, found out later she was one of the regular posters on WAMC this year...during the race it was just another of the many people who said hello, some I knew, some I'd not met before in person, or didn't recognise...


Waving to my Dad near Como Beach my last Gatorade stop for the day...

***OPPORTUNITY FOUR; If I had done more long runs, had better lead in in the last few days, I would have been able to go with Hunnas little group, and staying with them to the finish would have snuck me under the PB just...

So these lost opportunities are things to remember if I race again, to try and recognise and capitalise on next time hopefully...

36k-3.19.10 37k-3.25.08 38k-3.31.11? 39k-3.37.10?2011; (3.45) 2004 Perth; (3.34.07)40k-3.43.12?
pushing hard to try and get under 4 hours, and give the PB a shake...hurting!
Going ok though, starting to get some 5.50-6.10 per k stuff going...
had drunk all 3 gatorades, and 2 of my GU's, plus some pepsi (at coode st) which gave me a good kick in the last few km, by about 39k...

41k-3.49.11 42k 3.54.26