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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
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; >
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 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...

Saturday, April 28, 2007

On top of the world as 5km Ladder II goes 11 seconds quicker

Saturday 28th April 2007; Ran 5km Ladder @ Noranda in
19 minutes 52secs.99. Average speed per 1km; 3min 58.60 Heart rates; 162,174,180,195,192,186,186,195,180.
Times; 32.10/1.25/2.27/3.18/ 4.12 (1km rep) /3.22/2.27/1.28/37. Rests 5-6minutes RPE (rating of percieved exertion);9 out of 10.

Didnt feel like reps that much this morning, but my resting heart rates this week have been mostly in the 47-52 range (except for tuesday-54.), which means I am in pretty reasonable nick, and I have been meaning to do this 5K ladder for a couple of weeks now, so I knew it was important I did it today. So pushed myself out of the house, cranked up some of my favourite DemonHunter songs like Annihilate the Corrupt, Coffin Builder, Heartstrings, Not Ready to Die, & The Latest and the Last and headed down to Noranda again, to start my second 5k ladder for the year at about 1045am. Pretty late start I know, but better late than never.

Met a couple of young kids there at the track and one of 'em agreed to race me in the first 200m, which was great cos it pushed me to hammer it through in 32.1 seconds which is my quickest 200m this year I think. So thanks to the "pacemaker"... Heart rate was only 162 so an excellent start to the session. By the time I got to my first 600m I was struggling a bit. I knew I would have to work hard on the 800's and the 1km rep if I was going to improve on my last attempt at this session the 20.04 on 24th March 2007 See;

Really pushed hard towards the end of all my reps from here on except for the 600m which I cruised a bit. Really felt like throwing up and struggling to recover at the end of the rest of the reps. Heart rates of 195,192, and 195 for my 800m,1km, and 400m reps tell the story. Gave it my all for those for sure. Just before the second 400m! rep (my second last rep of the session after doing the previous 7 reps), I was struggling to compose myself, and had this song pop into my head which I haven't listend to for years, it was from the 1988 Hammer and Nail album; "Whitecross: Top of the world",(which by the way is NOT an instrumental, was singing the words in my head and feeling the awesome riffs of Rex Carroll-metal guitar supremo- all the way)So had that song motivating me to attack the 400m, when I felt like falling in a heap on the ground instead I got out there and did a 1.28 which is 1 second faster than the corresponding 400m I did in March. Thought that was a good effort after pushing so hard in the 800's and 1km. The danger is that you blow out your time a lot in the last few reps when the lactic acid levels are high and one is hurting. How hard I pushed in this 400m is confirmed by the heart rate of 195!!

The last 200m I had little left, and 37.03 was a pretty slow time, but I was running on empty by that time. Overall a pretty good session. Nice to dip under 20minutes and beat what I did in March 2007. Also began to feel the warm sun a little towards the end. Still a long way off the 18.43 I did in March 2006, so I think I probably won't bother running the Lake Joondalup 5km or 10km tomorrow, as I have not improved enough as yet. Need to try and do this session at least weekly, and to do some other reps work as well if I am to improve the speed and conditioning department enough to attack PB's in short races like 5km,10km and half marathon.
However its great to get out on the track again, felt great for having done it.
Another small step in the right direction, hopefully can build on this, with the aim of beating that 18.43 I did last year in future weeks...

A 40minute walk to shops and back with my wife Kathryn in the afternoon probably helped to get rid of lactic acid a bit from the legs.
Had a relatively easy week at work this week, especially with the Anzac Day holiday on Wednesday, only did 22 hrs, although I worked hard to get very wet in the rain for 5 hours solid on Tuesday, and did 6 hours solid on a hilly route on Friday.

Was planning a long run on the MundaBiddi for Sunday, but got too busy with various stuff, and wisely took the soft option on this occasion. Still managed to get out to Jarrahdale and see Dave and Nathan towards the end of their 100km, plus was able to have a good chat with one of the runners, she did 55km,reminded me of an awesome cyclist/triathlete I knew at student village back in 1996...Watched last 5minutes of an exciting Dockers win on Big screen...

WEEK 6 (23/04/07-29/04/07);

Volume; 100min + 22hrs MR. Sessions; 2 +MR Best RHR;47 bpm Sleep; 48.5hrs 57*


Races/Time trials/LFD; NIL

Reps sessions;5km Ladder 19.52 ((3.58 per km average)

Some good resting heart rates this week in the 47-50 range, caught up on some much needed sleep almost averaged 7 hours per night this week, after not much last week, and great to nail a solid 5km Ladder, but failed to do long run which was disappointing, but not catastrophic, given the sessions I have done in recent weeks, but pretty important I train better next week, or I will lose the good momentum I have started to get lately a bit...So hanging in there, but still waiting for that breakthrough week, that will see me charging towards my 4th Perth Marathon. Need to do that soon (hopefully in the next 1-3 weeks) if I am to stay on track...

Sunday, April 22, 2007

Surfs Up! n Red Baron Flies 34km to Whiteman Park

Sunday 22nd April Boogie-boarding at Triggs for 40 minutes,
and then about 3 hours later; 34km cycle on the Red Baron to Whiteman Park and back. 1hr 42min 49. Heart Rate at end; 132. Heart rate during ride probably quite a bit higher at times. 17km Splits; 52min/50min 49.

Brother-in-law Stephen talked me into going to Triggs early this morning cos he reckoned there was a big swell! He was very right! I was not that keen after a tough week at work (overtime on Saturday for the second week in a row) and precious little sleep this week, partly my fault for watching the World Cup cricket on TV, and playing on the internet on other peoples blogs, to 0100hrs (1am), when I knew I had to be up at 0500 to make a start at work on time.

As we entered the water to a backdrop of large purpleish clouds, and the sunrise trying to sneak over the top of them (very picturesque), it was about 13 degrees celsius, and I turned down his offer of borrowing a wetsuit, but once I was in the water it was quite nice. Suspect the water temperature was higher than the air temperature?
Borrowed boogie-board and started battling the big, quite rough surf, it was hard to get out to where the waves were breaking, even using a rip to get us away from the shore. I was too gutless (some would say wise) initially to get right out to where the waves were breaking, and the serious surfers with surfboards and helmets, and flippers etc were knowing that I am not the strongest of swimmers, and they were reasonably dangerous conditions in my opinion. Steve wanted to surf in front of the submerged rocks which I also wasnt that keen about. I spent about 30minutes struggling with whitewater trying to get a ride, and half succeeded a few times, followed by run/wade, paddle, paddle and try again. Finally I grit the teeth (inwardly) and decided to try and get out behind where the waves were breaking in search of a good ride. Decided to stay away from the rip this time, and it was hard work paddling against the breaking waves and large amounts of frothing whitewater
trying to get out there. By the time I got out to the deep green deep water where the waves were breaking I was already a little tired. Found it hard to get onto the waves, flippers would probably help but I didn't want to use them. Had a few shots and got a reasonable ride on one of them, although it lost its power well before reaching the shore. However it was great to feel that awesome feeling of dropping off the top of a decent sized wave, and being propelled forward like a torpedo by the power of the wave. Was quite reminded of the DVD's I bought from Hawaii's Premier Productions the other year, which have a lot of big wave surfing etc.
Even saw a few jetskis out there carving it up in the big surf...

Although I had originally planned to do the Gallipoli 4km/8km run in Kings Park today I had no cash and going to the beach turned out to be a much! better option given how I was feeling. Good to catch up with Steve and chat about "married life" a bit, plus after the tough week Ive had it was quite theraputic/calming/invigorating/exhilerating ("all of the above") to get out there on the wind and waves...

After heading home to my wife Kathryn, decided to go for a ride to the Chocolate Factory on West Swan Rd. Was going to take my mountainbike but front tyre was flat and after several tries at pumping it up I realised it wasn't going anywhere today, so decided I would have to risk taking the Red Baron out on the broken glass infested paths on West Swan Rd. Managed to avoid most of that though, and after 8.5km and 26 minutes I reached the chocolate factory and decided to go onto Whiteman park so I could get in a bona-fide long ride for the week. The Red Barons cycle-computer ticked over to 17km, and my watch read about 52minutes, as I turned around inside Whiteman Park at the site of where Kathryn and I had our engagement party in January 2006. On the way back I saw what I think was a tiger snake, possibly a dead one. A good ride to give me a half-decent week of training after 35 hours of meter reading work this week. Then settled on the couch with my wife to watch my Dockers send the Demons to hell, and Kathryns Eagles to hail goals all afternoon on Carlton.

In addition I also spent 90min on Friday 20/4 helping my wife with her catalogue deliveries work this week, and on Wednesday 18/4 did a 13minute 2km run home and back when I broke my carkey while at the shops.

WEEK 5 (16/04/07-22/04/07);

Volume; 267min + 35hrs MR. Sessions; 5 +MR Best RHR;53 bpm Sleep; 41hrs! *55

OD/LSD/LFD sessions; Cycled 34km in 1hr 42min.

Races/Time trials;NIL

Reps sessions; 5x400m 7min 07, 1.25 average HR's 170's/180's.

Nice to get 400's done in a week I got very little sleep! Averaged less! than 6 hours a night this week, and worked very hard at work, but still managed to perk up for a 34km cycle after a very important surfing session. Kinda needed it to de-stress after a stressful week. So an ok consolidation week in the end, don't think I will lose too much there. However I really reaaly hope to get more sleep this week, which should be possible with Anzac Day offering a sleep-in opportunity on Wednesday Yay!, and disappointed I wasn't able to do more reps work and also disappointed I didn't race the 4km/8km run in Kings Park. At the end of the day these things won't matter much if I get on track in the coming weeks...Onward!

Tuesday, April 17, 2007

5x400m reps II a tiny step in the right direction

Ran 5x400m reps @ Noranda this evening. Total time 7min07.1 Average 400m rep;
1.25.42 Fastest 400m rep; 1.20.54. Heart rates were; 174/171/180/174/180.
400m reps were 1.20/1.24/1.27/1.26/1.27, so a good solid session, without working too hard. 3min 30 active rests (light jogging) rather long, 21 minutes total for session. Went a bit slower than same session I did in March 2006, where I did 6min44....see link @

Felt like throwing up a bit after the 4th rep,and certainly after the 5th rep, so definetley a worthwhile session to push my limits of conditioning, and to develop some speed in prep for some good ladders, and longer more serious reps. Finished work a little early today so despite being tired, and coming off only 5 hourrs sleep last night, I figured I should try and get down the track and told my wife Kathryn I was planning that as soon as I got home...almost got sucked into watching TV again, but Kathryn kept asking me if I was going running, which gave me the gentle push I needed to get off my backside and get out there,stop slackin it...driving to Noranda I was thinking I don't really feel like reps, so decided not to do anything too hardcore considering the way I was feeling. Track was under lights, which helps to see the track and watch...some other runners there maybe from Stirling Swans or Bayswater clubs...Enjoyed the run, and felt soooo invigorated after coming home for a shower very glad I went, and hopefully these 400's plus the 200's last Friday will sharpen me up for some good ladders,1km reps, 10k rep session sessions......which I hope to kick off later this week...

Sunday, April 15, 2007

Overtime & a Lazy 5x200m reps

Friday 13th April; Rushed down to Noranda after work to do some reps. Unfortunately I realised upon arriving that I had left my watch home in the bathroom after showering...so rather than do nothing, I figured I'd run 5x200m sprints, with 200m float/walk back recovery...last 2-3 200's were reasonably hard...tried out a crouch start just for fun...Although not a very difficult or long session, I think it will help me with speed and conditioning when I do a more serious reps session...if I can find a good time to do 'em...finding I am way too tired after work....

Had some tough rounds at work this week, and got very little sleep, so last night was watching Collingwood vs Richmond on TV with my wife,had just eaten dinner, and the next thing I knew I'd slept 6-7 hours on the couch and it was almost time to get up go do my overtime work...went back to sleep for another 2-3 hours...so last night I slept almost 10 hours...sure needed it!...I guess thats what happens when you go 5 nights in a row with 5 or less hours of sleep per night, especially coming off the 32km run on Sunday, and some tough hilly rounds at work in Karrinyup and elsewhere...Did overtime today (Saturday) to help work catch up after the days lost to the Easter break...So about 31 hours this week...
Also helped my wife Kathryn with her delivering catologues for a few hours this week,its starting to get hard for her now with our baby boy due only a few months away now...I'm hoping that we might finally get a little ahead on the bills in the coming weeks...it just all seems a little daunting at times....Have not done any more training this week, not much opportunity and been way too worn out...Was originally planning to get to Hills Training group for a long run this weekend, but my Saturday sleep in and working Overtime ruled that out...Also hoping to get to the beach but thats looking a nogo too...Hopefully get to Hills Training Group next week, and get some reps going soon...

WEEK 4 (09/04/07-15/04/07);

Volume;about 18min + 31hrs MR. Sessions; 1 +MR Best RHR;50 bpm Sleep; 45hrs *44

OD/LSD sessions; NIL

Races/Time trials;NIL.

Reps sessions; 5x200m (no times)

My good intentions didn't translate into real training...A flop of a week really too busy with work and Easter, etc...Worked very hard this week including overtime on Saturday and had very little sleep apart from the Friday night, so a very tough week...maybe next week will be better?

Sunday, April 08, 2007

32km run in 3hrs 41 @ Mt Helena

Sunday 8th April; Ran 32km in 3hrs 41min 45secs. (6min 55 per km)
HR-156 at end. (Splits; 7km; about 36min, 14km; 1hr 23min 50, 23km; 2hrs 31min.)

Decided to go run the first lap of the 40 miler race, as a recon so maybe do the whole thing next year, plus it was a good opportunity to make use of the motivation and encouragement that being at an event like this provides. Got there too late to start with the individual runners, and it looked as if Mark had already started, so no chance of doing the relay really, plus I was out of money. So started with the relay runners, and by 7km They had all dropped me. Wasn't sure how fast I was going until I saw one of the markers saying how far it was back to the Mt Helena start/finish.
Then I knew I was on about 6 minutes per km. Later I worked out that I ran the first downhill 7km from Mt Helena to Seabourne Rd (on the Railway heritage gravel trail)in a tick over 5min per km (36minutes), while running with the relay runners.
My split for 14km which included a drinks/toilet stop was 1hr 23.50 which was just under 6 minutes per km, and I worked this out when I asked a marshal soon after how far I had to go. As usual an event well organised for the most part by WA Marathon Club. So I knew then I had a 9km run to get to my second, (and last turnaround) at Ash Rd. Saw lots of runners heading back on the way to Ash Rd, and started to struggle a little on the slight constant uphill on this leg. Had that annoying pins and needles feeling I have had sometimes in the past around my torso, so had to walk that out briefly. Hydration pack was working ok although it was a bit heavy to begin with. After the turnaround at 23km in 2hrs 31 I started to struggle a lot and slipped out to 8minutes per km. It rained a bit in the last 9k for about 30minutes or so...Beautiful countryside...saw a horsedrawn buggy thing...stopped a few times to read the info things about the pipeline to Kalgoorlie..Had another toilet break and sunk my second powerade...saw Nathan coming back with a couple of km to go for me, big high five...When one of the runners warming down told me I had 600m to go it felt real good...Worked hard to keep from walking towards the end, especially when my left knee suddenly got painful after toilet stop with about 5-8km to go....But it eventually sorted itself out, and I managed to beat my target of 3hrs 44 by 3minutes, which also beat my 3hrs 47 back in June 2006, which was from Peachey Rd to Mt Helena and back on this same track...Very happy to go under 7minutes per km considering the only other long run I have done this year was the 22km on 10th March.

Saw a lot of people I recognised, especially from the Hills Training group. Dave was going well early with the front bunch which included the eventual top two of Mick and Colin Francis,(who have both either run six foot or raced ultras internationally, so command significant respect). As Dave expected he was unable to stay the whole 64km at the hot pace the Francis blokes were setting, as they repeatedly surged faster and faster, which is psychologically difficult to go faster 30km into a 64km...Dave also struggled with hamstring soreness related to his umpiring a WAFL game the night before, and a lot of toilet stops,and dropped out at 46km, but hey I'd love to be able to have had the experience he did of mixing it with two of the best ultra runners ever to come out of WA for more than 30km... Nathan ran a well judged race to finish the entire 64km (40 miles) in about 5hrs 50, which I thought was a great effort...

27 hours in 4 days at work this week, including some fairly demanding stuff in Craigie and Claremont.

Have started my 16 week monitoring plan,

to keep on track my Perth Marathon 2007 hopes;

WEEK 3 (02/04/07-08/04/07);

Volume; 221min + 27hrs MR. Sessions; 1 +MR Best RHR;47 bpm Sleep; 44hrs 52*


Races/Time trials/LFD; 8/4; 32km 3hrs 41

Reps sessions;NIL

Some good signs this week. Best resting heart rate for 2007 so far of 47 on 7/4. Sleep for the week down a little mainly due to me getting up early on 8/4 (4.5 hours sleep) to make it to 32km run, which was a very important run to do. It was probably more of a cross between a LFD/LSD (long fast distance/long slow distance) type session and a race/timetrial. I wasn't really ready to race for 32km, but it was way too fast and hard to be an OD (over-distance) or LSD session really...What I think its done is really consolidate the specific muscular endurance and general fitness I kicked off with my 22km run on 10/3 and at the Freeway Bikehike the following week. I think in the last 4 weeks I have finally stepped it up a notch. Still a long, long way to go, if I want to challenge any PB's this year, but if I can start getting to Hills Training group regularly, and get some reps going, then combined with my basic base from work, I should start to make more serious gains and build on the foundation I have now got in place for 2007...So satisfying from that point of view for week 3. On the negative side, I once again failed to do any reps this week, which is very disappointing, have got to somehow, get through work quick, and organise my busy affairs, in such a way as to find some times to get to the track, in the coming weeks. I need to really crank up some regular weekly reps, in April,May and early June as well as keep long ones ticking over if I want to PB in the 2007 Perth Marathon. Have 13 weeks until the big day, so about 11-13 weeks to get it right for that race, and hope our baby boy doesnt come 2 weeks early....

Saturday, April 07, 2007

Getting my Perth Marathon plans on track???

So some revaluated goals for 2007....my work and our baby boy (due to be born late July or early August) are very high priorities this year...but might as well set some big goals, cos if you aim at nothing you hit it very easily...

2007 goals;

GOAL ONE; Avoid any new major injuries.

GOAL TWO; Get some reps going with a view to targeting;

PB's or better still; sub 19 minute 5km, sub 38minute 10km, sub 1hr 30 HALF,
sub 3hr Marathon, sub 5 hours SIX INCH 45km

GOAL THREE; make a serious charge towards

SIX FOOT 45km on 8th March 2008!

GOAL FOUR; work on swimming and to a lesser extent cycling so as to be ready for a tilt at a Half Ironman Triathlon in 2008, or some shorter Triathlons in 2007/2008, or some adventure racing in 2008.

GOAL FIVE; improve my lifestyle,fitness,nutrition,commitment to training without negatively impacting on my marraige,family,work,relationship with God too much...as these things are more important to me than racing goals, but in some ways they feed off each other...i.e. if I am racing and training well the other things seem to go better...

So what races,training groups will I attempt to use me to motivate me towards these lofty goals...well to start the year I had a lot of races lined up but most of 'em I did not get to...so hopefully will get to more races this year.
In 2006 I only did the Burswood 5k,Matilda Bay 10k,John Forrest 12k,Bridges 10k,Freo Half,Perth Marathon and Six Inch 45km. Seven races is a little less...than the 8-10 races I did 2002-2005 see my racing2001-2005.. In 2006 I was very busy getting married and helping my wife get the house we are still renting operational...

ONE: run WAMC Hills run regularly on Saturday morning in Darlington...Did my first run with this group 10/3/07...

TWO: Ride Freeway bikehike 30km...done this in a small PB of 65min 51 on 18/3/07...
THREE: 1st April; Bridges 10k....done this in 49min 16 on 1/4/07...

As part of achieving GOAL FIVE, ensuring my most important priorities in life are not neglected (without these there is little reason to keep racing...) I made it to one of the talks at the CORNERSTONE WEEKENDwith my wife Kathryn and my youngest sister...part of strengthening/maintaining a good relationship with God is fellowshiping with other Christians and learning from good teachers of Gods Word. Cornerstone is awesome for this...also trying to get to my local church for the same purposes...

so what other races are potentially on the radar;

8th April; 40 Miler John Forrest

22nd April; Maybe Lest we Forget 4k or 8k Kings Park

29th April; Nathans 42K-100K Trails race OR Lake Joondalup 5k or 10k.

5th May; Busselton half ironman (probably watch)
27th May; Challenge 10k
3rd June; Albany Half
10th June; FREO half
1st July; Lake Monger 10k
8th July; Perth Marathon....

That will do for now....but I have diarised a lot more including of course the 45km off-road trails race from North Dandalup to Dwellingup up the Darling Scarp; SIX INCH 2007 on Sunday 16th December 2007....

Monday, April 02, 2007

My 11th Bridges; 10km in about 49min 16

Sunday April 1st; Ran Bridges 10km race in 49minutes 16. HR 192 at end. 5km splits; 24.07/25.09. 1km splits; 4.15/4.36/ about 5.10/about 5.10/4.56 for first 5km Second 5km 1km splits of 5.01/5.02/5.48/4.52/4.26...

Official results show I was 442nd of the 1306 runners who did the Bridges 10km this year. You can view all the results for 5km and 10km at the WA Marathon Club webpage.
see http://www.wamc.org.au/results/results_2007/BFR2007results.pdf

As has been the norm in the last year or two, I rushed to the start, and tried to get a good position early by running the first 1km strongly. Lack of reps, cardiovascular fitness meant that the 4.15 for the first 1km felt pretty hard, and every time I tried to run at the pace I wanted to (4-4.30's) I just couldn't handle it. Missed the 3km marker again! Duh! so unsure of my splist from 2km to 4km.
By 4km I knew that hitting sub 5 minutes a km was going to be more realistic, so settled in for another mediocre run with the aim of staying sub 50minutes for the 10km. My 5km split of 24.07 was ok, and confirmed that any plans of sub 45minutes today was not going to happen. I drank a little water, but mostly just used the drink stations to cool down. Conditions were almost perfect with just a gentle southerly wind. Ran with pretty much the same runners from 4km to the end, so found the right pace group for me today early on. Between 7km and 8km as we approached the Causeway I kinda lost the plot a bit blowing out to a shocking 5.48 1km split.
Just wasn't very motivated, and battling the poor fitness which meant I paid bigtime for any minor surge. After that 8km split of 39.58 I knew I had to hang tough a little and go hard in the last 2km if I wanted to stay under the 50minutes in my first 10km race since the Bridges 2006 race 12 months ago. So I accelerated up the slight rise onto the Causeway bridge, and set about ensuring I wasn't passed by anymore runners. Lengthened my stride on the small downhill coming off the Causeway onto Riverside Drive, and gradually increased my speed, while holding the bigger stride length, and was very happy to hit 9km in 44.50 with a 4.52 split to be back on track. Thought to myself then that another 4.50 will see me under the 50minutes....Made sure I was now passing runners regularly, and as we crossed to the other side of Riverside Drive I saw Dave give us a wave, and soon after put the pedal to the metal a little in the last 100 to 200m or so ensuring I mowed down a few more runners. Felt like I was running about 19 second 100m speed by the grass section at the finish. Quite pleased to do the last 1km in 4.26 which got me well under 50 minutes which my wristwatch made as 49min 16. A little surprised to get a heart rate of 192, considering it wasnt an allout sprint to the line, but only a 85% effort...Saw Daves sister Kate come through in 59 minutes which was great to see her break the hour mark after only a couple of races at this distance.
After catching up with Dave and family started the long trek over many roads to my car, with the lure of a mountain blast Powerade in my car something I was really looking forward to. Then back home to my heavily pregnant wife.

Look forward to seeing the official results and seeing how various others went.
At start of race they said Lauren Shelley (Aust rep in Commonwealth Games Marathon last year)was running after coming back from injury.

Great to finally get a race on the board. Need to really crank up the training though if I am to make any progress on times...
Next race I want to do is the 40miler, although I'd prefer to run it more as a training run and hopefully do the relay option as 64km is a bit far for me...

Others ahead are the Challenge 10km, Lake Joondalup 10km or 5km, Fremantle Half Marathon, and the Perth Marathon although I'll have to put a contingency plan in place with Kathryn (my wife) and I's baby boy due in late July.

heres hoping I can do a lot more races and sessions like the 5km ladder I did last weekend, and who knows I might just break into a better level of fitness required for good times in races. RHR was 53 today,and had some 48's earlier in the week. Going on past experiences I need Resting Heart rate to be about 43-46 at least to be in PB threatening fitness level.

No other training this week, been way too busy, did about 31 actionpacked hours at work this week, including some tough at times stuff in hills of Maylands, and a climb up 9 flights of stairs at one residential complex. I feel pretty strong from a muscular endurance level, just need to work on fitness a lot (i.e. lots of reps!), and build on the 22km run/long rides I have done so far this year......

Perth Marathon 2007 Plan;

WEEK 2 (26/03/07-01/04/07);

Volume;49min + 32hrs MR. Sessions; 1 +MR Best RHR;48 bpm Sleep; 48hrs *50

OD/LSD sessions; NIL

Races/Time trials;Ran 10km Bridges 49min 16.

Reps sessions; NIL.

Well it was a struggle but I managed to make it to the Bridges 10km and have a half-decent race. The time is poor/mediocre/pathetic, all of the previous descriptors, but at least i was under 50 minutes. Good to get some sub 5min per km racing on the board for my first 10km race in 12 months. Did a little better on sleep this week, which was important after not getting much in recent weeks. Somehow I have to breakthrough and get reps and long session happening, as its been utterly all over the shop,cactus, or more likely non-existent mostly this year. I will not do PB's if I just rely on my endurance from work, even though that is obviously helping significantly...