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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?)

My Photo
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)
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
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, September 30, 2012

16km 79min 31 @ 4.58 per K = reassurance

Finally nailed the session I have been trying to psyche myself up for this week on the 3rd attempt this weekend. My theme song today was Grave Forsakens thrash metal goodness "Coming Home" off the latest album Reap What You Sow released this month. Goal was to get it under 80 minutes which I just managed to do.
Was really "In the Zone" tonight, and as things got nocturnal the temperature got cooler and the wind dropped which really suited me a lot.
Hit the start pretty strongly to try and set things up. Its a fast course this one the same one I use for Intervals and the hilly bits are not very steep or long, and the rest of it is dead flat. Was using my 3km course so had to do tight turnarounds 5 times tonight which probably cost me a few seconds each time...Stashed a gatorade and a 300ml water near the start so that I could grab it just after the first 6km, but not have to run with it the whole way, as tonight was about attack, attack and more attack...and required a high degree of focus on the task/intensity, with precious seconds being chased that i didn't want to lose from carrying drinks with me the whole way. Because its a 3km course (6km loop), (used 2x2km for the last 4km), I covered the same section 6 times (3 times in each direction), so a bit repetitive, and very much like track racing in that regard...
HR 162 at end, no sprint finish, just kept things solid all the way to the end.
1k splits;
4.11/  4.28/ 4.57=13.36 for first 3km.
5.02/  4.34/ 5.03= 14.39 for second 3km. 6km=28.15.
Next K was slow! 6.17 (stopped to find my drinks stash in the bushes and walked a bit while sculling the gatorade)
6.17/ 4.56/ 5.01 = 16.14 3rd 3km.
Got to 10km in 49.30.
5.01/ 4.37/  5.15 = 14.53 for 4th 3km...
5.10/  5.03/  4.47/  5.09 =  20.09 for final 4km...
significant checkpoints;
1km 4.11 2km 8.39 3km 13.36.
5km 23.12 6km 28.15 10km 49.30
12km 59.22 14km 69.35.
 It started to get a bit dark towards the end which makes it a bit tricky to keep a fast pace and the mozzies and insects came out to play but this time I was ready for them with strategies...*LOL*
 Insect defense plan MKI; pull hat brim down so they cannot fly into my eyes as easy.
 Insect defense plan MKII; breathe through my nose not my mouth, or put hand over mouth to stop them flying into my mouth and get a couple of big breaths in and out.
Tossed up a lot about doing this one, as I don't want to go into the race with weary legs from too many hard sessions too close to raceday which is very important in the last 10k of the marathon IMO.
Given that I have a decent base in place, a good taper is mandatory this time around, but still trying to extract a bit faster pace, and peak for raceday, and figured a 16k timetrial was a good one to do to follow up on the 25k @ 5.26 per K and the 20k @ 5.29 per K in recent weeks which were good, but a bit slower than I wanted. 75minutes would be nice, but a sub 80 gets me back at the sort of average pace I had at Gold Coast, so feel like tonight has got me tracking again for a fair dinkum PB attempt again.
Aborted 8km into it on Saturday morning as the course I was on was too hilly, I just wasn't firing up enough, and carrying drinks with me the whole way was slowing me down a little. This morning I gave up after 6km when I was just too slow again, just not hitting the times, and when an insect flew into my eye about 5.7km into it that was the last straw, plus I was keen to get home, but tonight it finally all came good so Thanks God!
 Still some speed work that can be done, but will try to stay away from high intensity stuff longer than 60 minutes from here...

Friday, September 21, 2012

Freo 10km 47.16 and C2S 4.42 wipeout

Raced the 2012 Fremantle 10km fun run on September 16th in 47min 16 seconds. First photo is about 2km into it as Comrades/C-team regular Justin (you can see his elbow in the photo) gets past me... Moving well here despite the headwind, but didn't have what it takes to go with him on this occasion, he ran about 42minutes. No idea of the first 6km, as no K markers. At 7km I was 33minutes 05, ran a 5.03 (stiff headwind for most of the first 8km.), 4.45, and finished off with a 4.22 when some NZ? bloke blue top in finishing photo tried to sprint me off at the end. We absolutely hammered the grassy section in the last 150-400m, and only gained ascendancy with a big effort in the last 20-30metres or so as the photo shows.

Melbourne training is going ok. The mileage/long runs etc is pretty much banked, and I have done a few 10k intervals sessions @ about 4.35 per K average speed, and a 20k attacking in 1.51 at running club. Hammy and knee are a bit soreish, so I need to be careful with them. A few more weeks left to try and get some money together for flights, (big struggle as I was unemployed for about a month and have a heap of bills to catch up on) and try and sharpen up the short stuff.

City to Surf Marathon end of August I ran 4hrs 42min, with the first Half being about 1.56. Got my picture in the local newspaper at the start welcoming the Kenyans, if I can get around to chasing up copyright permission I will upload that onto the blog later.  Was very sick with a bad cold on raceday, so breathing way too clogged up and I was still in tissuebox mode so didn't have the strength to smash into sub 1.50 land in the first half. Tried to step up the pace in the downhill part of Kings Park, but ended up flaring up a hammy strain instead, and getting stuck in WALK/jog mode for most of the next 16km. So between the cold and the hammy strain that race was a disaster, but it was nice to be a part of the experience again... The hammy issue is concerning though...

Too preoccupied with trying to get family finances back on track again! at the moment, after 4 weeks of unemployment and 6 weeks prior to that in massive drop in finances (my pay suddenly dropped by 30% in mid June when one of the despatchers left the company, and continued to drop in July) due to seasonal drop in work and the company I was working for losing a lot of their clients and drivers. However I have had some marathon training ticking over since mid July so its looking like a 12 week build into Melbourne Marathon at this stage, and I am liking the new Nike Lunaracers that I got online for $58 (about $200+ at shops in Australia)... Trying to keep the momentum for another PB attempt going...

EDIT/UPDATE 24/9/12;
Training overview for MM update;

I am hoping to try again to go under 3.30-3.55 and in my buildup I have;
-- 8/9/12; a 20k medium @ 5.29 per K, 22/9/12; a 25k medium @ 5.26 per K ,
-- about 5x 2.5-3hour long runs (27k-32k) @ about 5.50-6.30 per K
-- and a disaster (sickness and injury plagued) 42.2k race in 4.42 on the board in the last 9 weeks.
-- Raced a 10k last week in 47min,
So my long runs are done although not really at race pace...
although I was able to hold 5.20's for large sections of some of my long runs,
so I am guessing that come raceday at least 5.15-5.30's should be achievable for me,
which is 3.40-3.50 marathon pace...although I am hoping to peak enough on race day to get into the 3.30's or better.
However I know that if injury or sickness or something else strikes
(i've seen quite a few of the things that can go wrong on raceday),
my 3.55 PB may not get beaten this time either, and I am managing enough injuries for it to be a big factor.
This is my 9th year of marathoning, and I hope my 6th Melbourne start....Was 7 minutes short last year,
Maybe this year I will finally come up trumps...God willing....