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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 2019; 4.25
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?... 2018-7hrs
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... 2019; 4hr 41min 59secs
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..45secs into it)
Perth City to Surf Marathon finisher 2009,2010, 2012, 2013, 2014, 2015, 2019.
GOLD COAST; 2012 HALF; 1.44 2013 HALF; 1.47 2014 HALF 1.49
2015 4.11 ..., 2016 4.11..., 2019 4.25
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 956th
2017 100km DNF CP4 57km
2018 100km 24hrs 33min 15 913th
2019 100km DNF CP3 46km
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 August 2019; 34 road marathons finished (Perth x12, Melbourne x9,Perth City to Surf x7 Gold Coast x3 Rottnest x3)
Have also finished 20+ ultra races; 6 inch 47km ultra finished 12 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, 6hour track race.
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; >
01/09/2019 Rotto Biddi 3hrs.09.44
25/08/2019 City 2 Surf Marathon 4hrs 48min
17/08/2019 TW Parkrun 5km 24.29 (5th)
3/08/2019 Truth 50km DNF (at 25km in 4hrs 26min)
28/07/2019 RunMelbourne Halfmarathon 2hr 03min
21/07/2019 Champion Lakes R2R Halfmarathon 1hr 55min (32nd)
7/07/2019 Gold Coast Marathon 4hrs 25min
16/06/2019 Rottnest Marathon 4hrs 42min
18/05/2019 Ultra Trail Australia 100km DNF at 46km (CP3) 8hrs 58min
17/03/2019 Fat Lamb 20km 3hr 29min 49th of 70
02/03/2019 Lark Hill 25km 3hr 54 (Night race forgot headlamp)
24/02/2019 Swissmurdie 2hr 35
09/02/2019 Busselton Half marathon 2.13 (Late start actually 2.05)
20/01/2019 Chi Gong 1hr 58 134th of 158 finishers
16/12/2018 6 inch 47km 7hrs (12th finish)
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...

Sunday, June 17, 2007

Eye of the tiger stalks a 16km run in 84min and Cruisy 16k ride on MTB

Sunday 17th June PM; Ran about 16km in 84min 24 secs
Heart Rate; 165. (5min 16 per km average speed)
5.4km Splits; 26min.44/ 28min.38/ 29min.02. A time-trial session (not a slow (LSD or OD) long run and too short to be an LFD run).

Did a downhill/uphill out and back course from near Swan Rd (corner of Morrison Rd and Pechey Rd) to Balfour Rd (incorrectly signposted on the trail as Innamincka Rd) and back along the Railway Heritage Trail, which is a gravel walking track where the old railway went many decades ago. The spot where I started near Swan Rd still has a well preserved remains of "Swanview Station". Railway Tunnel is on other side of Morrison Rd. Unsure of the exact distance but after checking distances on the signposts I've decided to go with about 2.7km per section which makes it about 5.4km per lap and about 16.2km. Initially I thought from old measurements I had done on the map that it was 2.5km (5km), and therefore thought I had run 15km, but for now I think it was 16km. Might have to take the mountainbike up there and see what the cycle computer says....

As this weekend went on I realised my plans of doing a 32km long run, a 16km timetrial and a reps session were not going to happen, and the best I could do was to decide which were the most important sessions, and how much time I had to do them, and how I felt mentally and physically in taking them on. In the end I decided the timetrial was the one I most wanted to do this week. Better one good session this weekend than none. Figured the 32km was going to take too much continous time out of my day, and that I wasn't ready physically and mentally for reps today.

So instead of having a shower after my ride, I had a bit to eat, said goodbye to my wife as she went off to her "girls day out" stuff, and then decided to head up to the trails to Pechey Rd where the beautiful bush meets the trails. Put the heavy inserts in my shoes, and they were not too bad, maybe I should have run with them in the Freo Half...

I tried to get some lighter shoe sole inserts at Jim Kidds yesterday but the cheapest was $40, and that is half the price of a new shoe, so unless I can get some cheap from Kmart or something, I'm going to have to persist with the heavy sole inserts until I buy some new shoes, hopefully in 2 weeks when I get paid again...Cos I'll need to wear 'em in a little before the Perth Marathon in 3 weeks.

Going to Swan Rd brought back a few memories of good times Ive had in this location in the past, as I ran down the trail with powerade stashed at the start for use on lap 2. Beautiful views of the city down below the scarp in the distance, I guess thats why they call it Swanview. Downhill for the first 2.5 to 2.7km and I made it to Balfour/Innamincka Rd in 11min 49, which was the 3rd road I came to. A few walkers, mountainbikers, dogs, but pretty peaceful run most of the way, and a little softer than running on bitumen. Found it hard to go under 15 minutes on the uphill leg, and wasted a bit of time drinking and carrying powerade on the second lap, and it got rather hard as I expected on the 3rd lap, with a sub 14min for the downhill the best I could muster. Felt a bit sore afterwards, so I know I got the fast K's into the legs that I missed out on getting at the Freo Half (due to the blisters)...

If I can nail two more of these sort of runs I'll be a lot happier going into the Marathon. If I can get some reps done, I'll be able to run these sort of time trial runs much quicker. Ideally I'll be aiming to try and run around the 4.45-5.15 per km pace for a large part of the Marathon (42.2km) in 3 weeks time, which I need to!!, in order to nail that 3.29 to 3.49.

So a very satisfying session, which I hope keep things on track, and makes this week a half successful week instead of a pathetic week.

Sunday 17th June AM; Cycled 16km in 52min 47 on mountainbike Heart rate 141.
Splits; 26.55/25.52. 2 laps of Thorburn avenue,Lord St,Cuttler,Small,etc course...

Just trying to get into a better frame of mind mentally for the day. Not really going after anything substantial, been busy at home this weekend, with the wife 35 weeks pregnant tomorrow, its all go,go,go at the moment....Plus had a reasonably full-on week at work as usual, with not much sleep and 36.5 hours of meter reading this week, so needed a bit of r and r (rest and recovery) this weekend. Thinking of those comrades runners from the hills training group today See http://www.comrades.com/

WEEK 13 (11/06/07-17/06/07);

Volume; 151min + 36.5hrs MR. Sessions; 3 +MR Best RHR;49 bpm Sleep; 44hrs *53

OD/LSD/LFD sessions; NIL

Races/Time trials;
16km time trial 1hr 24 (84min 24) HR 165---17/6/07
Reps sessions; 3k ladder 11min.58.---12/6/07

Comments; Only 3 weeks to go now until the Perth Marathon...Managed to catch up on a bit of sleep this weekend, as by Friday night I was pretty frazzled after yet another week of less than 6 hours a night stuff...So this weekend it was all about sleeping in, and recovering from work, much to my frustration. Feel like my training is sliding again a bit like the Dockers last night in Darwin. Juggling demands of work, my heavily pregnant wife Kathryn (she is 35 weeks tomorrow), and various financial and emotional pressures was all becoming a bit too much this week again, so decided on Friday night, that I really needed to take it easy this weekend for at least 24 hours....cos there is too much responsibility on my shoulders, if I lose it emotionally or physically the consequences are significant, so I have learned from the past from when I was at Uni and other times there are times you just have to go into recovery mode.

I guess now is a good time to count the blessings God has given me, and reevaluate where I am at and where I would like to go from here, which is the process and the attitude I try to keep coming back to, so as to make the most of "the journey" (like Tommy Emmanuel song...), rather than get bogged down in the frustrations and disappointments.
Twelve Positives;
1-Did a 3k ladder this week, nothing incredible, but still a good little session to get done.
2-Paid my WAMC (marathon club) membership.
3-Nailed a pretty hardcoreish week at work.
4-Got the sleep counter above 42 hours (6 hours per night) for the week.
5-Managed to get another sub 50 resting heart rate week.
6-no new major injuries that I am aware of.
7-my worn out mountainbike is currently operational (although the top cog of the top 5 gears is non-operational)...which gives me a useful cross-training option.
8-Kathryn and baby are soldiering on into week 35 tomorrow, and no major problems (other than a lot of discomfort and back pain for her as the stomach stretches towards maximal size.)so far that we know of.
9-still have a pretty substantial endurance base in place from the last month or so especially.
10-I've had some useful hitouts in the Challenge 10k and Freo Half (21.1km), plus done some occasional reps in the last 2 months.
11-nailed a 16km timetrial run which gives me some more confidence in my chances of a PB this year, and something to build on for the next 2 weeks.
12-sub 4 hours and a P.B. still looking very likely.

Eight Challenges;
1-need a new watch
2-90% sure I need new shoes
3-both bikes are barely operational.
4-disappointed in my lack of reps sessions.
5-my race times have been mediocre/poor so far.
6-the whole baby,work,money,bills thing is proving to be tougher than expected, and hoping for things to just stabilise a bit more in that department in the coming weeks.....
7-I'd like to nail 2-3 more good timetrials over 10km-20km.
8-I'd like to get one more decent long run of at least 22-32km done before the marathon in 3 weeks.
9-I'd like to get the resting heart rate under 46 bpm.


Blogger Epi said...

Nice one Jon,

Good to see you picked up after a fairly 'down' morning post.

Hope to see you the Thurs before Mara - will post the location next week - somewhere near Rob's.

Dont overdo the last couple of weeks training to 'catchup' for missed sessions in advance - still want to be fresh!

Sun Jun 17, 09:28:00 pm AWST  

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