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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...

Sunday, May 27, 2007

Challenge 10km race in a cruisy 48.35

Sunday May 27th; ran the Challenge fun run 10km in 48min 35, Heart rate at end only 174...so pretty relaxed and cruisy. 5km splits; 24.15/24.20. First 2km in 9.16 (4.38's on average per km), 1km splits after that were; 5.14,4.46,4.59, and for second 5k; 5.15,4.31,5.02,4.54,4.38.

Decided to run with my fremantle dockers hat on as my normal black "tyr" race hat is a bit salty and sandy from beach runs in recent weeks I think...Plus I was feeling rather celebratory still after the lovely thrashing of st kilda that was dished out on Friday night to get the Dockers season back on track for now...Although 9 wins from 13 games is still a tough assignment...

Great to get a race pace sort of run on the board. Pretty happy with the run even though its nothing much timewise....although it is quicker than my very slow Bridges effort this year, on what I rate as a significantly tougher course hillswise, although I did find a pretty good rhythm most of the way on this run...

Saw Epi out there and one or two others I know...Although initially I was planning a 44-46min attempt, I decided to back off a bit especially with the 27k I had done the day before...warmed up very well before (for a change!), as I arrived 30-40 min early for once (another unusual experience for me in recent times). Got a good jump early on the pack of faster runners, and 3k speedsters, to get a fairly good position in the field, and after a quick chat with Epi saw him zoom off into sub 41minute land...After the 3k runners had turned off I decided to adopt a cautious recon approach as I had heard the course was a little hilly, which proved to be true. Ran with pretty much the same runners until about the 6km mark and decided to use the downhill to accelerate hard, and hit Brockway Rd with a significantly faster rhythm. This spurt/change of pace worked well, and I splitted 4.31 which was my fastest 1km split of the entire race, which proves I could have gone faster for
that 46min sort of zone...(4.30 is 45min pace). Had my second mouthful or three of gatorade then and settled in to ensure some sub 5min per km stuff was delivered in the final few km to make sure I beat my Bridges effort of 49.16 earlier this year.
Decided to ditch my gatorade bottle which I had carried with me up until then, so I could concentrate on running the last couple of km better...

Finished reasonably strongly to beat most of the runners which I had been running with, but did not throw in the warp 9/pedal to the metal/sprint finish at all, as I wanted to get a heart rate reading that was indicative of what I had been running at for most of the way. As a result my last 1km was only 4.38, when I am sure I could have found a at least a 4.10 or 4.20 for sure... Heart rate of 174 suggests I ran most of the race with heart rates of 160's and 170's....Reckon I can crank that up to high 170's and low 180s, since most of my reps are done at heart rates approaching 180's and 190's...

Overall a very enjoyable race, which gets my body used to running at the speed I need to for the entire Marathon in July...48.35's would be about 3.20ish marathon pace. I guess the real litmus test of whether I am on track for a big Marathon PB (well under my 3.55 from 2004) will be the Fremantle half marathon in a few weeks time, but it was great to get another race under my belt, and to do the Challenge course as I had only done the 3km in previous years.

It was a good run rhythm wise with lots of bitumen but no concrete of any significance, and a good flat surface, big enough field to keep you motivated, but sparse enough to give you room to run without going up and down a neverending "peloton" like you do all! the way now in the city to surf, and the Bridges to a much lesser extent. I think putting a half marathon in the city to surf is a good thing, cos it might be too far for the recreational runners, and means someone like me who is semi-competitive may have more space to run in. That will only be the case if the Half marathon is run at a different time, or different course to the 12km main race....

So after the race I went for a fast walk warmdown, tried jogging a few times but I had some minor blisters, my shoes are getting a bit worn out, been using the same orange new balances since about late 2006 so thats at least 6-9 months, so replacing my shoes after Perth Marathon on the agenda for sure! Its a big cost for me though at the moment...So the rain started to show up a bit then, so decided to head for Triggs and get my feet into some saltwater as it helps with blisters and my continual battle with athletes foot...Stood on the edge of where the waves were hitting the sure in saltwater for about 10 minutes straight, which hopefully will help, feet feel a bit better now...Surf was like a washing machine today very stormy, would not be much fun and quite dangerous getting out in that today. Was going to go to mailbox next but decided to head for home and see how my pregnant wife was going...

So 37km in two good runs this weekend plus that messy 16km ride on Thursday means this week is now starting to look alright, and I am well positioned for a decent charge foward in the next 6-7 weeks or so....

WEEK 10 (21/05/07-27/05/07);

Volume; 275min + 20hrs MR. Sessions; 3 +MR Best RHR;48 bpm Sleep; 44hrs *

OD/LSD/LFD sessions; 27km trails run in Darlington in 2hrs 55

Races/Time trials;Challenge 10km race; 48min.35

Reps sessions; NIL

Comments; Good consolidation week. A 10km race, a 27km long run, and a 16km cycle.
The most important pieces are in place for this week, which means we took another significant step forward in my Perth Marathon preparations. All indications are that a sub 4 hours, PB effort, is looking good at the moment. The long run was a bit on the short side given I did 42km two weeks before, but good to periodize a bit with a bit of a recovery week, as long as I follow up with some hardcore weeks in June...Reps I am still a fair way behind in that and the related general fitness zone. However the signs are that another breakthrough week (like the 42km effort) is close...Very satifying to keep things on track after a stressful week at work where i got the usual 5-6 hours night sleep, drove over 100km a per day, got some much needed car repairs done (Cv joint was seized!), did two train trips to Gosnells on tuesday, went to antenatal class 1 with my wife Kathryn on wednesday in subiaco, safety meeting for work at Forrestfield on thursday (had to stop work on my round in Merriwa and go to Forrestfield!) and generally just felt under pressure all week. Onward!

Saturday, May 26, 2007

27.3km Hills run in refreshing rain

Saturday 26th May; Ran about 27.3km in 2hours 55min 34. Heart rate 132 at end, splits; 1.22/1.33. (Average speed 6.30 per km) Darlington to Sawyers Rd and back.

Started off with a group from Hills training group, who mostly wanted a good paced 19km. Decided that the C-team was moving a bit too slow for me today, with my plans for a shorter long run, given my hopes to race the Challenge 10k tomorrow.
Was kind of in two minds but figured it would be good to try and stay with the faster group. The pace was just under 6 minutes per km, not race pace, but demanding enough to make me work a bit to stay with it. We ran in a tight group of 6 runners for 9.5km all the way to Mundaring, with one drinks/toilet stop, and still arrived in 56 minutes, which suggests we were running around 5.40-5.50 per km.
It was a good group with some interesting conversations, one guy plans a 80km ultra run in Canada, another is a veteran of several six foot 45km ultras in the Blue Mountains of NSW...

At Mundaring 4 of the group headed back to Darlington, while myself and one of the regulars, "sm" who is also planning a good Perth Marathon under 3.30 this year continued on for a bit more distance. Sm was planning to do 32km, while I was tossing up between 22km and 27km. The rain started to get a bit heavier then, and this pattern of light and slightly heavier rain continued for the next 2 hours. By the end it was getting a little muddy on the gravel trail...
Body core heat was being maintained though as we continued at around 6minutes per km. Beautiful bush the occasional good view of the hills, invigorating rain, birdlife, the occasional local walking their dog, or mountainbiker. It was just so nice out there on the trail. Thanked God a few times for the opportunity to be out there in this beautiful place a few times. ahhhh the excellence of trail running...

Talked about perth marathon prep with sm until at Sawyers Rd, I decided to head back towards Darlington. Hit this point in 1hour 22minutes 27seconds which is about 6min 04 per km average speed, despite two stops...so I reckon I ran consistently under 6 minutes per km for the first 13.5km. One the way back I slowed up a bit, as I was now on my own, so not being "pulled along" by other runners, plus mindful of the plans to race tomorrow I did not want to keep cranking out the sub 6 min km's, just wanted to take it relatively easy and enjoy the run back. Seemed to be running through the middle of low altitude clouds around Mundaring, which was quite surreal and very cool! Saw 4 survivors (the usual suspects of JE,SB,and JS) plus C? in a tight group of 4 heading towards their planned 32km not long after I started heading back....Looked like they had settled into a faster rhythm than they started with...looked like they were going well.

Wanted to get around 7 minutes per km, and my downhill split of 1hr 34 (with one rather long 8 minute drink stop where I got small gravel pebbles out of my shoes (very important when its persistently raining to avoid blisters and reduce annoying pain)) has an average speed of 6min 53 per km, which is in the guilt-producingly easy zone...IE OD (Overdistance) intensity zone of long run training...My end heart rate of 132 is just low enough to not really be a faster long run, and nowhere near race pace intensity. I was also mindful of my run on this identical course last year in September(see here), where I did 3 hours 4min, so was keen to try and dip under 3 hours which I did. Enjoyable run which consolidates the 42km I did 2 weeks ago, and just need a couple more good long runs and I will be quite well prepared on the endurance side of things for the Perth Marathon. Then its just finetuning fitness and intensity/speed through lots of reps, and a few races...

Thursday, May 24, 2007

Red Baron stutters through 16km

Thursday 24th May; Cycled approx. 16km in 49min 50secs on Red Baron with two very flat tyres! Heart rate 120 , average speed 20km/h, splits 25.39/24.11.

Felt really yuck after a work meeting today so decided to try and sweat it out on the red baron. As soon as I grabbed the bike, I could see the tyres were pretty soft, had no idea where my pump had gone, and no other options, did not want to run due to bad cut on shin from yesterday (caught on the door while leaving the house in a hurry). So decided to try and ride it with very soft tyres (my mountain bike also still has a flat), and see how far I got...Made up a new course turning at roundabout on Thorburn Ave, and did two laps of just over 8km. Felt better for having done it...Pretty cruisy and I must fix my bikes on payday next week or at least one of them...!!!!!

Sunday, May 20, 2007

10k reps session I and Triggs beach run II

Sunday 20th May AM; Went to Triggs again with brother-in-law Steve. Pretty mushy surf, strong left to right rip, and not very good waves mostly. Cold south westerly winds, not too bad warmth once i got into the water ("no wetsuit Jon" strikes again), but the wind-chill really hits you as soon as you get out of the water. Spent about 10 minutes trying to get out far enough to get a bodysurfing ride, and had a few shots at it, but in the end not really getting anywhere, so enjoyed my quick dip, but left steve to keep trying with his surfboard and boogieboard, and decided to do the beach run I had done this Wednesday again.

So ran 4km in 31 min.07 ...Heart rate 150...splits; 15.53/15.14
Possibly negative splitted due to running the last few hundred metres on cyclepath instead of beach sand. Slightly shorter course this time than on wednesday, but I think it was still significantly quicker. This time I ran in vehicle wheeltracks nearly all the way. A great run to strengthen the legs pushing off the sand (ran in shoes instead of barefoot this time also), and set the tone for the day.
Then went for a latte with Steve and more talk about the joys of married life, and babies, various plans we have etc...

Headed for home to touch base with my wife Kathryn, and then after doing a few minor chores heading out to Noranda to do the reps session from hell, the "10k reps session" probably one of the toughest reps sessions I have in my training arsenal of experience. Its one mostly my old racewalking coach and my dad know about, its a bit of a "secret" session, so not going to go into a lot of detail about it. I will say though that when I do this one I need to be in the right fram of mind cos as I was reminded again today; the last 3-4km of this 10k reps session is very! demanding phsically and mentally, with very sustained! high! levels of lactic acid to cope with for a long period of time. Big gains from this session to be had, but I think the sustained continual pain involved is too much for a lot of people (serious athletes included) to cope with. Yes I am saying that this is a reasonably hardcore session not for the slightly soft/fainthearted. Its a bit like running 6-inch or 6-foot 45km, you have to be reasonably mentally tough, and you need to be physically ready.

Resting heart rate was 47 for me this morning so I was always going to try and get the 10k reps session done today, especially with the Challenge 10km race on next week, which I hope to do, and for me to have any chance of getting near my initial target time of 44-46minutes, this session is crucial for me getting prepared I think.

Ran 10km reps session @ Noranda in 44minutes 17secs.54 Heart rates; 180-192. 4min.25 per km average. Fastest 1km split during the session; 4min.12.
Last couple of reps felt tough, was an intensity level I have not experience often in the last 12 months or so. I knew that the second 5km would be quite hard and it was!....Overall very happy to finally get this session done, hope to finetune with a few more easier sessions in the week, and hopefully have a good race on the weekend in the Challenge 10km. Was trying to get under 44minutes, but just couldn't nail that one today. I think this reps session and the 42km run last weekend, have significantly opened the window of opportunity for me to have some good racing this year, if I can build on this in the coming weeks. We shall see.

WEEK 9 (14/05/07-20/05/07);

Volume; 199min + 30hrs MR. Sessions; 6 +MR Best RHR;47 bpm Sleep; 42.5hrs! *60

OD/LSD/LFD sessions; NIL.

Races/Time trials;NIL

Reps sessions; 10km rep session 44min 17secs HR's 180-192.


Good to get some shorter beach runs on the board during the week which really helped me to cope with what was another very stressful week, tough rounds at work, especially the one alongside Jacobs ladder on the "scarp" of Kings park. Started that work round with an ascent of jacobs ladder, climbed 15 floors of stairs in one apartment building went up and down Mount St, and basically it was a tough day where I was on my feet for about 10-11 hours...Still not getting enough sleep, and a lot of driving around the metro, makes me one tired man. Excellent to nail my first 10k reps session for well over 12 months, and to do it well under 4.30 per km, so a very good session to get under the belt, was hoping for a long ride or run, but I think after what I did at work recovery was more important this weekend, and the reps was priority numero uno, plus with a 42km run banked from last week, as long as I do something the following week it won't matter much. So overall another step forward this week, and hope to consolidate and go even further forward next week, its the business end of my prep for the perth Marathon now for sure...!

Wednesday, May 16, 2007

32min run Triggs to Scarbs and back

Wednesday 16th May; Ran about 4km on beach sand from Triggs to Scarborough and back in 32min 24 (15.32/16.56). then 10min bodysurf. finished early at work so took opportunity to de-stress a bit...

Saturday, May 12, 2007

42km Darlington loop run in 4 hours 52

Saturday 12th May 2007 Ran 42km in 4 hours 52 minutes and 26 seconds Heart rate at end was 144. (Average speed 6min 57 per km (despite lots! of 5-10minute drink stops, still averaged under 7 minutes per km which is very pleasing! and equates to a 3hrs 42 minute 32km, so take out the stops and I went a bit quicker this time, in a run 10km further than the 32km I ran last month in 3 hrs 41. ))

Ran on Darlington loop course with Hills Training Group C-Team (mostly Comrades entrants aka local WA legends) The course follows the Railway Heritage gravel trail; Darlington -> Midland -> Pechey Rd -> Helena Valley -> Darlington. Along the way we took lots of 5 minute drink stops and visited a general store to fuel up on coca cola for the last 12-14km or so. These stops means it probably equates to about a 4.30 marathon...I'm ecstatic about this one. Very happy to get this done, as it give me at least one good May long run, and I am now starting to approach potential PB form (for the Marathon in July) if I can get my reps done, and get a few more long runs banked.

It was always a pretty ambitious ask to run 42km after only two long runs this year. (a 32km (April) and a 22km (March))...However I was confident I could go for more than 35km, and that the C-Team pace would be challenging but very achievable for me, after comparing my 3.41 with the 3.30's they did for the first 20 miles of the 40 miler. Then it would come down to guts in the the last 5-10km to see if I could hold onto, them to the end, as they clearly have a much superior endurance base to me with their weekly Comrades training (e.g. 49km last week they did). Although I do have my meter reading work, which just about equalises things, and may even give me an advantage even though its mostly brisk walking not running.
Which is why I needed this long run a lot to keep my running muscles strong and build on what I did in March and April.

Right now I am in a world of pain to a small extent and its probably going to get worse before it gets better for a day or two. If I can get in a recovery ride/run tomorrow or even tonight that will reduce the pain a bit, and speed up recovery, from what will probably be my toughest long run pre-Perth Marathon 2007.

Managed to get to sleep last night at midnight, set alarm for 0430, sorted out cats, stuffed 3 powerades and 2 GU's (think Carboshotz) into my hydration pack, and filled up the bladder with 2 litres of H2O shaved around nipples put bandaids on to stop chafe cuts there, toilet number twos twice, checked the radaron the net to see how the rain was going, wrote a note for my long-suffering wife who was still asleep of course, and drove off into the darkness; Destination Darlington. Soon as I hit Reid Highway cranked up a bit of my Bond CD. Yes I know they are a bit risque with their album covers, but the music is awesome instrumental music.
At Darlington I was pleasantly greeted by the sight of dozens of equally slightly insane running maniacs, stretching and chatting about the 89km Comrades race which most of them are training for.
This race is in South Africa and has thousands of runners, and hundreds of thousands of spectators. It is on in 35 days from today, and these hardy souls have been preparing for it since January 2007 (I did a 22km with them in March), so they are getting excited, as its very close now, just over a month away.

Met a bloke who has moved to WA from Sydney a few months ago, and has done about 5 Six Foot races there (45km through the Blue Mountains near Sydney.) It was raining lightly as we ran downhill towards Midland in a massive bunch a few people with headlamps, but most of us just felt our way through the darkness. There was the A-team, the grumpy old men group, and a few smaller groups of runners all doing different distances. The B-team had headed in a different direction towards Mundaring for an easy ("safe" and sensible) 19km.
But the rest of us ran together for awhile. The A-team disappeared quickly at a fast pace, they like to run well under 5 minutes a km, heading towards an appointment with the zig-zag and some serious climbing of tough hills for about 34km or so?, (or more). Then there was a small group doing about 28km or so or similiar distances, and I ran with them for awile as they kind of merged with the C-team for about 2 hours. As usual it felt slow and easy to start with, and I had to keep slowing down reminding myself that I would pay for it later otherwise.

By the time we had made it to Pechey Rd for our first major drinks break after 53? minutes of running. Some of the 28km runners had gone, on way to their turn off through Mahogany Creek. I downed my first powerade, and decided to drop back with the C-team as we went past the Railway tunnel in John Forrest National Park, (where my wife and I used to walk and run together when we first met) enjoying more beautiful scenic views of the city, kangaroos etc. Felt good at this stage.

Another break (toilet break)at the big bridge before Hovea Falls, and then it was onto Helena Valley which was our next major drinks stop at 26km. During this time,as my stopwatch went well past 2 hours, I started to find the going hard, and staying with the C-team was becoming more of a challenge. I still had more than 3kg of drinks in my hydration pack and probably the weight in that was affecting me a bit, plus lower glycogen levels.Dropped back with one of the runners to chat for a bit while they made use of a drinks fountain and got caught well behind the main group, had to work hard for awhile to get back to them. By Helena Valley 26km turnoff, I was pretty tired and a little stiff and sore as the stopwatch made it to 2 hrs 54 minutes, still well under 7 minutes per km which was what I wanted. Had my lemon-lime GU, and it gave me a boost of much needed energy. More powerade too.
Hydration pack a bit lighter as I was sipping water about every 20-50 minutes at least.

The last 16km was mostly a gentle downhill, although I knew the last 10km would be the major challenge for me. The bandaids on my nipples, plus the bodyglide on upperthighs and under arms was giving me chafe free run, and the light rain had disappeared after the first hour. Finding it hard to hold onto the C-team, and the tight bunch was now a more chaotic changing of places and people spurting to front and mini-leads (think breakaway) for awhile, just like the peloton in a tour de france cycling race. It was starting to get tough for me, but the C-team were pulling me along, and I was determined to try and stay with them as long as possible. Set mini goals like "just make it to 4 hours" "or the next drinks stop", or "to the top of these little rises" and stuff like that. Basically just hung in there and enjoyed the good chats with the runners along the way. At this stage breathing not an issue, just very sore legs. Then we diverted a little to a general store on Great Eastern Highway and shared a couple of cans of coca cola, which tasted like heaven!, after well over 3 hours of running. Our group was now down to only "5 survivors", a Comrades legend (He has done more than 10 of those 89km races), the only female remaining (who is doing her second Comrades this year), an Ironman triathlete, who has done Busselton and Port Macquarie Ironman triathlons (3.8km swim/180km cycle/42km run), a senior citizen who has done a few Comrades, (he is from the "old-school" of running, where he is not that keen on drinking water, and wont touch energy gels or sportdrinks.), and me (done two 45km six inches, 4 marathons, and 50km walk at Australian Championships).

As we headed towards Mundaring I felt very good for about 30 minutes and then started to enter "race zone" ("in the zone"), a bit. Realised then the only way I was going to stay with these guys for the last 10km or so, was to amp up the heart rate a bit and run in front of them a bit, cos if I stayed behind them, I would lose focus and eventually drop away from the rather spread out bunch of 4 runners.
So I lengthened my stride on the small downhills, clenched my fists and fought my way up the small inclines with small steps, put on my ryder glasses and focused on the gravel track ahead. No more admiring scenery, kangaroos, or chatting, it was time to go into semi-race mode if I was going to get to the finish in under 5 hours, without losing touch with the group. Heart rate by now was a bit high to chat so probably getting into the 150's-170's I suspect. Unfortunately I dont have a spare $300 to buy a Garmin GPS (global positioning system) unit, and my old Polar heart rate monitor seems to have died (too uncomfortable to wear I reckon anyway), so dont know what my heart rates were exactly, but I think my guesses are on the money. So it was head down and bum up from there onwards. Grabbed my last chocolate outrage GU at Mundaring with about 9.6km to go. This gave me another much needed burst of energy and enabled me to churn out two sub 6minute km's, before it started to get a little hard again, rallied and fought the pain for a few more km, and surged every time I heard the voices of the back two runners (who were still chatting, and presumably doing it a lot easier than me). With about 300m to go I let them past and settled down a bit to get a heart rate a little more commensurate with what I would have run at for the majority of this rather hybrid (had a bit of evry sort of pace) LSD/LFD/OD (long slow/fast distance/Over Distance) training run.

An awesome run with some awesome people. had a bit of a chat and a feed at the local cafe afterwards, while we waited for a multiple ironman woman from our group to finish, she unfortunately got dropped from the main group just before 26km.

Very happy to get a solid 42km on the board, which keeps my monthly long run pattern going and gives me a long run at race distance, something I have never done before in my prep for 4 other marathon races. A very satisfying and enjoyable morning!!! Huge thanks to the hills training group for another great training run, and in particular the C-team for helping me achieve my goal of a solid well paced 42km training run. Thanks God!

90 min helping KL with penny miller this week. 29.5 hrs meter reading work.

WEEK 8 (07/05/07-13/05/07);

Volume; 382min + 29.5hrs MR. Sessions; 2 +MR Best RHR;47 bpm Sleep; 42.5hrs *43

OD/LSD/LFD sessions;Ran 42km in 4hr 52

Races/Time trials;NIL

Reps sessions; NIL

Comments; My longest ever long run in training. A great session. Keeps me on track in a big way for long runs, even though Ive only done 3 this year, plus some long rides and my meter reading. Reps still urgently needs to be done, but window of opportunity still very much open for me to work towards a big PB (beating my 3.55 in 2004) in perth Marathon on July 7th if I can get the right sessions done consolidate long runs, and fine tune speed and fitness get Resting heart rate under 45 in the coming weeks. 8 weeks is the halfway point in my 16 week plan so entering the critical phase now. the foundation is there, despite my sparse and sporadic training, (although my meter reading does give me a weekly leg-up as well.), just need to step things up in a big way in the second 8 weeks of my training, especially the next 6 weeks or so will determine how well I go... onward!

Sunday, May 06, 2007

Another pathetic failure of a so-called training week

Wednesday 2nd May PM; Ran 4km in 18min 54 HR 174
splits 9.25/9.29. (average; 4.43perkm)
Hull Park course evening run, jammed it in between work and going to bible study home group from church (I went for once seems to have been about once every 3 months lately...better occasionally than never...)
Not a bad run, attacked a bit, felt good for the first 1km or so, and maintained a decent pace (around 4.45 per km) most of the way. My quickest on this course by 3 minutes. Ran this course twice last year.

Did 28.5hrs this week at work, including some tough stuff in Peppermint Grove, after starting the week in cruisy stuff in Ashby and Banksia Grove, so a lot! of driving around the Perth Metro, plus less than 5 hours a night sleep Wednesday and Thursday night, which meant I slipped into recovery mode this weekend, instead of the big plans for some stupendous sessions I wanted to do this weekend. Went karoaking at some in-laws birthdays on Saturday night, which was great fun got to sing a great song; U2"s Sunday Bloody Sunday!!!!!!!!
, and helped my wife with her work this weekend...In the words of Bugs Bunny; Thats all Folks! (for this pathetic week.)

WEEK 7 (30/04/07-06/05/07);

Volume; 19min + 28hrs MR. Sessions; 1 +MR Best RHR;50 bpm Sleep; 45.75hrs *

OD/LSD/LFD sessions;NIL

Races/Time trials;NIL

Reps sessions; NIL

Comments;Pathetic!, Failed again to do anything during the week or get to Hills Training group on Saturday. Lost ground this week for sure,however if I get it right next week or the week after etc etc I have enough good sessions banked to still have something substantial to build on. Hopefully will get ahead on bills a little as this is really holding me back (lack of finances/pressures at home)at the moment from doing anything other than; work,eat,sleep, repeat! ....