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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! 100km DONE 2018!!!), 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 2018; 4.15
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... 2017--7hrs 3min?
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)
Perth City to Surf Marathon finisher 2009,2010, 2012, 2013, 2014, 2015
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 2018 4hrs 15min
2016 50km 9 hours 50min
2017 100km DNF CP4 57km
2018 100km 24hrs 33min 15
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

As of June 2018; 31 road marathons finished (Perth x12, Melbourne x9,Perth City to Surf x6 Gold Coast x2 Rottnest x2
Have also finished 19 trail ultra races; 6 inch 47km ultra finished 11 times, six foot 45km ultra 4 times, Ultra Trail Australia ultras 2 times, Truth 50km ultra once within cutoff (and once outside cutoff), Lark Hill 50km ultra once.
Also completed the Bloated Goat 31km (1500m Vertical gain) 2 times which is similiar effort to a 46km ultra.
DNFs in UTA100km, WTF50miler, WAMC40miler race, Truth 50km, Six foot and 6 inch.
The first 3 DNFs were after covering more than 42km, and with Truth one was a 25km DNF and the first one I finished the full 50km but was 19minutes outside cutoff battling an ankle injury for 36km.
In road marathons 2 DNFs one at 23km in the 2008 Melbourne Marathon due to severe ankle injury in the first 1km, and PC2S @ 30km.

Most races since October 2009; >
21/10/2018 Rottnest Half 2hr 03 min
16/09/2018 Fremantle Half 1hr 58min
04/07/2018 Truth 25km 3hrs 11min 55 (PTS)
24/06/2018 Eagle 22km 2hrxx(59min officially, but 43min on my watch as started late)
17/06/2018 Perth Marathon 4hrs 15min
19/05/2018 Ultra-Trail Australia 100km 24hrs 33min 15secs 913th of 964 finishers
218 withdrawals
03/03/2018 Lark Hill 50km
17/12/2017 6 inch 48km 7hrs
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 K into the world May 2015 A.D.!

Kathryn and I welcomed our daughter J into the world June 2010 A.D.!
Kathryn and I welcomed our son J 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...

Saturday, March 24, 2007

Sarah Jamieson Brekkie inspires 5km Ladder I

Saturday 24th March 2007; Ran 5km ladder @ Noranda in 20min 04.
Average speed 4min 00.83 per km. Heart rates; 174-195.

My first reps session for 9 months, didnt realise it was that long!

Gee the time has rushed by. Pretty happy with my effort considering its been so long since I have done any high intensity sessions. Was about just over a minute slower than what I did on 28th March 2006 for the same session, which reflects my loss of speed and to a lesser extent fitness. See the following link to my post about this session in March 2006;

I reduced the rest times slightly this time for the longer reps, so it was a slightly tougher session from a recovery point of view, with a total of 2 minutes less recovery time at 40 minutes of recovery instead of the 42 minutes I had on 28th March 2006. While I have never been a big fan of reducing recovery time in reps, (Ive read about Jane Saville ?doing 3km reps and progressively reducing her recovery time over several weeks of doing the same session), on this occasion I decided to go with a slightly reduced recovery time. I'd rather increase distances and target times than reduce recovery time. My objective is to get faster and fitter not see how close to throwing up or passing out I can get, although my last rep got me to a HR of 195 which is a tad high especially at my age of 33. Well outside the Karvonen Max for heart rates which for me now which I think would be 187.

Was several seconds slower in my 200m reps so that shows my loss of speed. Managed to nail one of the 600m reps in 2.18, which was 1 second better than what I did 28th March 2006, so I think maybe that shows if I can get a good regime going I should start to enter PB territory soon in the fitness department, even though I struggled in the second half of the session a lot. Probably also its just that I am not used to running 24 and 25 second hundreds, as most of my running and cycling in recent times , has been a lot slower, so once the brain/body gets used to that again I should go significantly better. All those things considered, not that far adrift of where I was and where I want to be, so thats pleasing. Decided not to do the boring 4x1km reps I normally do as a first up reps session, as I wanted something a bit more challenging, as I want rapid improvement, want to get into a more attacking frame of mind about my training and racing this year. Want to try and get back to the sort of attitude that I had when I set state 10km walk records.

I have been meaning to do some reps for a long time, but I can't do 'em well unless (1) I am in the right attacking frame of mind, (2) I have an open-ended timeslot of 1-2 hours, (3) feel fit enough to cope with the physical demands, (4) the weather conditions are reasonably conducive (45 degree heat doesn't work too well, and neither does pitch darkness either, both of which we seem to have had a lot of lately due to daylight saving and global warming?/unusually hot/bad weather. Strong winds doesnt work too well either.)
,(5)needed access to a track that was close enough to home and is well enough marked to do 'em on, and (6) need to be motivated enough.
In recent months with getting married and adjusting to my new job both occurring in October 2006, and money being very tight, its been very hard to get all these 6 factors right, so I guess thats why I haven't done any reps for so long.

Meter reading this week only did 29 hours again, but been very busy with various things outside work plus had to drive up to far north of Perth metro for 3 of 'em.
Ridgewood was a tough total mess of a round,too many new places. Still working significantly harder and faster, so i think maybe the 22km run and the Red baron ride in the Freeway Bikehike, swim session, have helped me find a better level at work which is cool! Thanks God.

On Friday morning before work in Kinross!, I put on the very nice Puma watch that my brother Tim and his American wife Jen gave me for Christmas, and went to the Sarah Jamieson Breakfast organised by Perth triathlete Kelly Exeter See;
Kelly hopes to run sub 3 hours in the New York Marathon this year. She has already done 3.17 in the Sydney Marathon which was her first marathon I think she said.
Really enjoyed chatting with people at my table, plus I had the honour of being at the same table as Sarah Jamieson. Alright she was at the other end next to Stinger, and I probably got ther cos everyone else was too scared to sit there, but hey it was cool! I could hear some of what she was saying. For anyone who doesnt know she is/was ranked 5th in the world for the 1500m in 2006, and recently broke the Australian record which is now 4min.00 in Stockholm, Sweden, and she has won 4 nationals, and got pipped on the line at the Brisbane nationals this month, but plans to really peak for the European season later this year, which is the one that matters at international level. Her goal is to be the first Australian woman to break 4min for the 1500m. She is arguably one of the best Australians track and field athletes in the world right now, in the same league as people like Mottram Saville, and Deakes. My wife and I got to watch her take a silver medal in the 1500m and later run a creditable 5th in the 5000m (her first attempt at that event internationally I think) from the stands of the MCG, at the Melbourne Commonwealth Games last year. Her story is an inspiring one which is why i went as I was very keen to hear her talk about how she got to that level. I remember her from one of the state teams I was on as a racewalker in the early 1990's I think when she was racing for WA then. At the breakfast which was at a very nice venue (good choice by Kelly!), I learnt a bit more about her road to international stardom. She decided like many other smart WA athletes, after a discussion with other athletes in a cafe in Subiaco, that one of the best ways to succeed at international level was to move to a location where access to better training groups and competition than you can get in WA would be available. Its a move I thought about doing many times in the 90's when I was racing Nationals as a racewalker. I was never keen to take the financial risk though, especially with my limited resources in that department, plus it would mean leaving behind support of family and friends. One of my training group in Graham Watt did do it and enjoyed improvement in his 20km time and became a centurion as a result, both of which he was unlikely to do if he stayed in WA. John Steffensons current rise as a 400m runner has a lot to do with his move to train and race in USA. There are many examples of the wisdom of this. But I digress.
Sarah also had significant leg injury problems, and had surgery at least 5 times to try and fix these things. She said that many told her to retire and accept that her time as an athlete was over, but she dared to hold onto her dream of representing Australia, had the surgery, struggled financially, spent time in a wheelchair and after many difficult years finally broke through I think she said in 1998. It must have been a long hard journey as I remember her as a very good state rep for WA around 1989-1993, the same time as I went to a lot of Nationals as a racewalker.

To be a force at international level she trains twice a day for about 49 weeks a year, and has Physiotherapy once a week. She runs around 140km a week which is typical of top level runners, and trains with about 15 blokes, some of which are her training partners for the year. In Melbourne she was able to find the right sort of training group after learning the right stuff as Lyn Foremans first athlete in the early 1990's in WA. Her fiancee supports her financially in her quest as an international runner and she seemed to be saying that she owes him a lot!
Like Mottram, Deakes,Saville, Cathy Freeman, and many others she spends a significant part of her year based in the UK in order to train and race on the highly competitive European track and field Circuit.

After the breakfast I managed to get Sarahs autograph and chat briefly with her, just as I did on the plane on the way back from Nationals in the early 90's I think. It was an incredible morning, reminded me of team meetings with the state team back in the early 90's. It was very hard to leave there and then drive off to work in Kinross, as it felt like leaving a very special morning behind. However I knew If I didn't get away quick I would be tempted to linger too long and jeopoardise my chances of getting my work done for the day. So got out quick and headed to the hills of Kinross for 5 hours of meter reading.
It was an inspiring morning for me, and just the kick up the backside/emotional spur I needed to get out on the track tonight and make the most of perfect conditions to do the 5km ladder. There was even floodlights on at the track which made the last two reps easier as it started to get dark about 7.30pm.
Hope to use this ladder session as a springboard towards a serious attack on my PB's this year God willing, but we shall see if that eventuates or not in the adventure and gift of life that God has given me. Will also be following results of Sarah, Kelly, Lauren, and Stephen "Stinger" (800m finalist at nationals a few years back) who were all at this Breakfast and at the same table as me, as the years unfold....

This is also week 1 of my 16 week plan for the Perth Marathon in July 2007, this weeks data is as follows;

WEEK 1 (19/03/07-25/03/07);

Volume;90min + 29hrs MR. Sessions; 2 +MR Best RHR;48 bpm Sleep; 46hrs *59

OD/LSD sessions; NIL

Races/Time trials;NIL

Reps sessions;5km Ladder 20min 04.

Well I finally managed to get a reps session on the board inspired by the Sarah Jamieson Brekkie I went to the day before...Other than that my endurance held together only by my 29 hours of meter reading work this week. No other training.Resting Heart rate is under 50 so that is a good starting point, and sleep is ok at 46 hours or just over 6.5 hours per night. Have a long way to go if I am to get anywhere near PB's and so on from here...But the 22km run in the hills and Freeway Bikehike 30km both this month (March) plus some other long rides have ensured I am not relying soley on my work for endurance base springboard in 2007.


Blogger Epi said...

Nice session Jon.

Hope to see you at Bridges - I'm assuming you'll continue your series of these.

Sun Mar 25, 09:08:00 pm AWST  

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