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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, January 29, 2012

27km and 3k intervals as the 2012 assault takes shape


I've had two good weeks this month. The first week I deliberately took it easy, and the 3rd week our urgent house dramas (which are still not resolved yet, but there has been some major positive improvements) distracted me from training...Overall January has been ok, although I am disappointed I didn't make it to the track for some track racing, and I have not done any road or trail racing either, and I intend changing that in the next few months a lot... Hoping to ramp things up in February/March, and then from April start getting ready for my 9th Perth Marathon. The Lark Hill Ultra and the 40 miler are maybes for me. Im entered for Qi Gong trail race in the inauguaral Perth Trail Series (PTS)...I may try and get an entry in for Swissmurdie too. Was hoping to do Wallygrunta and/or Snakes and Ladders but ran out of time and money as per usual...I'd like to go to the Saturday of the Moneghetti camp but I can't see that happening this year. If things change I might try and see if I can grab a last minute spot, but its looking unlikely...


Some January key sessions;

Two Long runs;

Saturday, 28 January, 2012 at 05:38am Starting in Darlington, WA, Australia Distance 27km Time; 03:23:35 Average speed; 07:32 /km


1hr 27min to Sawyers road on the huggy huggy trail with the C-team. Was struggling to stay with them but skipped hug break at Mundaring, which helped with momentum. On the way back I ran solo took it easy a bit, got hammered by the humidity and heat a little, and took an 11min toilet stop, so 1hr 55min was pretty slow for second half as a result... Solid session and my biggest of two long runs this month by far... Hopefully can build off this in February...A bit closer to Busselton than my original plans but should be ok although "reverse taper" will be in full swing now. Onwards...:-)


Sunday, 15 January, 2012 at 06:14am;

16km 01:48:09 @ 06:45 /km HR 129 at end.

Took it easy on this rather short long run. Some walk breaks, some fast sections on local trails to the north. Just enjoying the sights,sounds and solitude plus building strength for my Busselton plans. Distance a bit approximate. Two laps of local oval at end to increase long run time well over the 90 minute mark, and most importantly for longer than what I hope to run half marathon in 2 weeks time. First long run for 2012. Have stayed away from long runs a bit cos I figured after the 5 hour race at 6 inch a month ago followed by the ultra efforts several times in 38 degrees climbing and running, hiking for best part of 2-3 days in the stirlings at the end of december, I've been keen to rest up a bit and ease back into things. Thats done now, so time to step up the training volume and intensity...so a very easy long run on the board, and half marathon racing plans starting to take shape.



My best January (1st-27th) Short sessions;

Been getting to 3k intervals at BT most weeks lately and we are starting to get a good group of us all running around the 4 to 4.30 per K mark...

January 17th;

This is my best set for the 3x3km intervals this month (although there is still one more chance on 31st January);
13.25/13.03/14.36 Average 13.41 (4.33 per K) A lot to like about this one. For total session or set time I improved 75 seconds on my previous best from 29th November 2011, and 96 seconds better than last week. Second rep 22 seconds better than last week, and only failed to go sub 13, cos I tried to surge for the finish a little too early. The 3 BT runners with me were outstanding. I know they pushed me to another level today. We sat on 4.20 per K all the way for the 2nd rep, was pretty even and I had to really focus hard to stay with it, and avoid the temptation to drop out of the bunch, or try and surge ahead. With 500m to go I finally decided to try and wind it up for the finish, but pretty soon the lactic levels got too high, and the front two guys hammered me, as I dropped off the wagon. Probably needed to hold back for at least another 100m-200m before making my run to the finish. Heart rates for the 3 reps 171,174,171.....Very happy with my overall time. 2nd and 3rd reps massive improv ements on last bweek... So glad I came today, and hopefully from here can go after 12.45's and tougher.....Massive thanks to C,BM, JN and K today...


Friday, 13 January, 2012 at 05:45am 7km 34:50 @ 04:58 /km
Splits; 17.18/17.32 HR 171
Attacked pretty hard all the way. Nice conditions, not too many spiderwebs this time...good to do something with high intensity...


January 10th;

3x3km intervals 13.32/13.25/15.41

heart rates 165, 183 and 177.

1.5k splits on first rep 6.49/6.43

first 1k of 2nd rep 4.21. (averaged 4.32's for the last 2k, and that included two surges in the last 1k to try and stay under 13.30...Pretty strong finish that got the heart rate up to 183...Thanks to JT,CS and KW for being there to give me some extra inspiration in the 2nd rep, which helped lot. My 3rd rep was ok, but a bit disappointing (90 second-2min rests...) Hammy a little twingy beforehand in jog warmup but was not a problem during or afterwards. Icepacked it on the drive in and I think that helped a lot as it was quite sore when I woke up...Had nothing left for the 3rd rep, but hopefully next time I will be able to sustain it for all 3 reps...PB for this session is 42:19, so only 20 seconds shy of that, and would expect to beat that next time, if all goes well...
Running with the BT people was awesome and especially helped at the start and near the end of the 2nd rep...
My best time on this course so far is the 12.49 I did on 29th November, but I was concentrating on trying to keep the first two intervals under 14min and around the 13.30 mark if possible, cos when i did the 12.49 my next two were 14.58 and 15.44. My 3000m PB is 11.11 from 1997? and I did a 12.40 early on in 2011.


January 9th;

4x400m in 80, 81, 70 and 73secs. 3 minute rests heart rates about 162, then 5 minute rest, 4km in 18.30 (1k splits 4.53/4.07/4.22/5.08) 5min rest 400m in 82 secs. Heart rates again about 162-165. Fairly relaxed. Hammy pretty sore before, but I did stretches and that seemed to fix it. Hammy was ok during it, although a little twingy, and afterwards it got steadily sorer for the rest of the day to the point where I was starting to wonder if I was getting into bad tear state. Solid but relaxed session on a brand
new course close to home. Distances a bit guestimated/approximated.

January 3rd;
1500m in 6.49, 800m in 3.13 and a bunch of short stuff...tried to play with 2 min rests, and almost blacked out after one of them, so will go with 3min maybe 5min rests next time...



My Strava profile sums up much of where I am coming from in 2012;

2011 Highlights;
1.- 6 foot 45km trails race 6hrs.53min (pic above...a major dream come true to finish this race, first 15km to coxs crossing was good and I was well under my sub 2hr target, maybe a bit too fast, but I almost got forced into a DNF by pluviometer and mini-mini...On the Black Range I dug deep and got going enough to make it under 7 hours...)...............................................
2.- 6 inch 46km trails race 5hrs.30min (PB! again this time by 19minutes...first 35km in 3hrs 55 was good)...........................
3.- Freo 10k 45.51...best time since 2005.
4.- My 4th Melbourne Marathon 4.02 (first 30km in 2.38 was good...4th best marathon time and only 7min off the PB, plus running with the elites and teamWA was memorable magical special surreal etc :-)).....
5.Stirling Ranges training camp with D and N.....


6. Moneghetti Camp II....
7.- My 8th Perth Marathon 4.12 (need 2 more to become a spartan)...................
In 2012 I want to cut down on the fadeouts I had at Melbourne and 6inch, and generally take things up a level for all distances...with the aim of obliterating my PB's for half (1.41) Marathon (3.55) 10k (41.01), and getting my 5k under 19min. Not sure how achievable this is, but 2011 has given me a good basecamp starting point. The BT group should help a lot! and has already been a massive positive for more than 6 months now... Some monthly visits to Darlington could assist a lot too. Especially for the marathon and any ultras I may dabble with...Then there is my crosstraining at NG, hopefully more income, and various other strategies to try and smash open some PB's this year. With God's help it can happen, but I know from experience its a big ask, as so many hassles and obstacles present week after week. Hopefully this year It will happen. Although I have not had annual leave for about 5 or 6 years, the training camp in the stirling ranges in December (summited 1073m? Bluff Knoll in 72min (with a 69min run in the heat immediately before) and 1052m? Mt Toolbrunup in 71min, plus did my 4th 4 hour+ run/hike in 3 days (some of it in 38 degree heat)),
has given me a good base to start off 2012, so after some stimulation from the BT runclub BHAGs, without further ado;


My Mission; To be the best I can be with what God has given me, as long as he give me the opportunity to run and race. To do so in such a way that my running can be used to advanced His Kingdom in some way, and that His people might be encouraged to do similiar, and those who don't know him may have the opportunity to put there trust in the Maker for ultimate forgiveness and guidance. In short to live to the full the running life God has given.
Some tough!!!! (for me) goals, that I am going to try and achieve in 2012;
Goal 1. Target A sub 19min 5km (or sub 20, sub 20.50 or target D sub 21.15.

Goal 2. sub 1.30 Half.

Goal 3. Sub 3 hours in the Melbourne Marathon
.
Goal 4. sub 38 minutes in a 10km or 10,000m.

Goal 5. sub 4hrs 40min at 6 inch.
...
Going to the Hopman Cup with my wife to watch Lleyton Hewitt get ready for the Australian Open (we saw the Verdasco match), and his eventual exit via his epic 4th round 4 setter against Novak Djokovic at the Australian Open, along with the Stirlings trip both were times which recharged my mental batteries a bit. Good to go for another year I hope
.....God willing...