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Jonathon's Racing Attacks and Adventure Packs!

Amazing racing and training adventures on roads and mountainous/hilly TRAILS, freewaybikehike and triathlons. Dreams of a SIX FOOT 45km finish,(DONE 2011,2013,2014,2015!),then ULTRA-TRAIL AUSTRALIA (50km DONE 2016! 100km DONE 2018!!!), memorable Melbourne Marathon and Gold Coast racing. Over a decade dreaming of a SUB 3HR MARATHON, sub 18min 5k, sub 38min 10k, sub 90min Half marathon etc...(shattered? or still realistic?)

My Photo
Location: Perth, Western Australia, Australia

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42.2km SB; 2004; 3.55 2005; 4.02 2006; 4.18 2007; 4.10 2008; 3.55
2009; 4.11 2010; 4.05 2011; 4.02 2012;3.49 2013; 4.12 ... 2014; ; 4.08 ...2015; 4.00
2016; 4.11 2018; 4.15
More ongoing GOALS;
***PB's pursuit; 5k 21.49, 10k 41.01 21.1k 1.41, ...42.2k 3.49

MM and the G!...

In recent years I have been enjoying races like;
December; 6-INCH(46km offroad)2005;--6 hrs 25 min...
2006; 7hrs 04 min 2008; 7hrs 00min...2009; 6hrs 16min
...2010:--5hrs 49min..2011:---5hrs 30min..2013---7 hrs 24min... 2014--- 7 hrs 06min 2015--6hours 43min ...2016---6hours 41min... 2017--7hrs 3min?
October; Melbourne Marathon 2007; 4hr 10 . 2008 DNF at 23km..
2009 4hrs 11. 2010 4hrs 05min...2011;4hrs 02min...photos
2012; 3hrs 49min 52secs PB!... ..2013; 4.12 2014; 4.08 2015; 4.05... 2016; 4.53
Rottnest Marathon 2004; 4hr 32min ... 2013; 4hr 16min
August; City to Surf most years since 1997 see HERE for details,photos.
PERTH C2S PB's; 4K;17min 25 (2002) 12K;52min 52 (1997)
21.1K;1.54.20 (2007) 42.2K; 4.00.20 (2015) (2010 video)
Perth City to Surf Marathon finisher 2009,2010, 2012, 2013, 2014, 2015
GOLD COAST; 2012 HALF; 1.44 2013 HALF; 1.47 2014 HALF 1.49
2015 4.11 ..., 2016 4.11
PERTH Marathon(42.2km)
2004; 3hrs55min
2005;--4 hrs 02 min. 2006; 4hrs 18min 2007;4hrs 33
2008; 3hrs 55 2009; 4hrs 41min 2010; 4hrs 30min
2011; 4hrs 12min 2012; 4hrs 6min 2013; 4hrs 19min 2014 4hrs 48min 2018 4hrs 15min
2016 50km 9 hours 50min
2017 100km DNF CP4 57km
2018 100km 24hrs 33min 15
April;TWO DECADES of Bridges racing; 1997; 43min 43 1998; 41min 01
1999; 47min 29 2000; 46min 47 2001; (5km) 30min 01 2002; (5km) 22min 48
2003; 42min 40 2004; 48min 50 2005; 44min 40 2006; 48min 07 2007; 49min 16
2008; 50min 42 2009; 49min 54 2010; 48min 39 2011; 52min 55 2012; 47min 02 2013; 54min 45 2014; 48min 47 2015; 49min 53 2016 52min 20
March;6 Foot Track 45km;
2011; 6.53 2013; 6.54 2014; 6.47
2015; 6.14!!! 2016 DNF

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

Most races since October 2009; >
21/10/2018 Rottnest Half 2hr 03 min
16/09/2018 Fremantle Half 1hr 58min
04/07/2018 Truth 25km 3hrs 11min 55 (PTS)
24/06/2018 Eagle 22km 2hrxx(59min officially, but 43min on my watch as started late)
17/06/2018 Perth Marathon 4hrs 15min
19/05/2018 Ultra-Trail Australia 100km 24hrs 33min 15secs 913th of 964 finishers
218 withdrawals
03/03/2018 Lark Hill 50km
17/12/2017 6 inch 48km 7hrs
06/08/2017 Truth 50km 8hrs 22min 59
16/07/2017 Jolly Jumbuck 21km 2hr 54min (94th of 129)
02/07/2017 King of the Mountain 16km 1hr 41min
20/05/2017 Ultra-Trail AUSTRALIA 100km DNF (at 58km and 10hours 38min)
26/03/2017 Bloated Goat 30km 5hr 18min
18/12/2016 6 inch 48km 6hrs 41min
16/10/2016 Melbourne Marathon 4hours 53min
25/09/2016 WTF 50 miler DNF at 55km
14/08/2016 Truth 50km DNF at 25km
3/07/2016 Gold Coast Marathon 4.11
14/05/2016 Ultra Trail Australia 50km 9 hours 50min
3/4/2016 My 20th consecutive Bridges fun run 10km 52.20 (hammy strain)
12/3/2016 Six Foot Track DNF at 30km 5 hours.
---------------------- 20/12/2015 6 inch 47km 6 hours 43min
15/11/15 Bloated Goat 30km Trails race (1600m Vert) 5hrs 43min
18/10/15 Melbourne Marathon 4.05
13/09/15 Fremantle 10km 47min 22
30/08/15 Perth City to Surf Marathon 4 hours 00min 20 secs.
05/07/15 GCM 4.11
24/05/15 R4R Half Marathon 1hr 46min 13secs
12/04/15 Bridges 10km 49min 53secs.
04/04/15 Perth Trail Series Truth & Consequences 50km ULTRA 8hours 49min
14/03/15 Six Foot Track 45km 6hrs 14min 11secs Smashing PB!!! (32min)
21/12/14 6 inch Trail 47km 7hrs 06min 30secs
12/10/14 Melbourne Marathon 4hrs 8min (8th fastest marathon in 25 finished)
14/09/14 Fremantle 10km 49min 26 (first K 3.47 5k split 23.02)
31/08/14 Perth City to Surf 42.2k 4hrs 34min
06/07/14 Gold Coast Half Marathon 1.49
15/06/14 Perth Marathon 4.48
01/06/14 Elleker Half Marathon 1.59.
21/04/14 40 miler DNF (28miles)
06/04/14 18th Bridges 10km 48min 47secs...since 1997
08/03/14 6 Foot Track 45km 6hrs 47min 02. (824th) A PB!!! :-)
09/02/14 Snakes and Ladders 15km 2.05
15/12/13 6 inch Trail Ultra 7.24
27/10/13 Rottnest Marathon 4.16.41
13/10/13 Melbourne Marathon 4.12.55
25/08/13 Perth City to Surf Marathon 4.13.28
11/08/13 Perth Half Marathon 1.54.05
28/07/13 Fremantle 10km 50.06 (very sick but first 1k in 3.55)
07/07/13 Gold Coast Half Marathon 1.47.29

16/06/13 Perth Marathon 4hrs 19min 55secs
My 10th consecutive Perth Marathon...Click to see -> how I became a SPARTAN...

19/05/13 Joondalup Half Marathon 1hr 58min 26secs 310th of 495.
07/04/13 Bridges 10km 54min 45seconds.
09/03/13 6 Foot Track 45km 6 hours 54 minutes 20 seconds. 740th of 804...blog post or ...photos! page.

24/02/13 Perth Trail Series Qi Gong 14km 1hr 37min 04 Placed 79th of 117 finishers.
09/02/13 Busselton Half Marathon 1hr 51min 58 secs 219th. full Busso results here
02/11/12 John Gilmour 10k track 47.17 ..see here
14/10/12 Melbourne Marathon 3hrs 49min 52secs ..(777.)
16/09/12 Fremantle 10km 47min 16
26/08/12 City to Surf Marathon 4hrs 42min 41 secs
15/07/12 Lake Joondalup 10km 47min 30.
01/07/12 Gold Coast Half Marathon 1hr 44min 49 secs. 1668th of 9035 finishers

17/06/12 Perth Marathon 4hrs 6min .. (post and photos here)
20/05/12 Joondalup Half Marathon 1hr 47min 01secs. (151st of 313 finishers)
15/05/12 Masters 5000m 21min 58secs
13/05/12 Bunbury Half Marathon 1hr 46min 45 secs. (76th of 240 finishers)
22/04/12 PTS Ellis Brook 21.8km trails race 3hrs 12min 28secs. 39th.
01/04/12 Bridges 10km 47min 02
25/03/12 17.3km (690m ascent) Swissmurdie trails race 2hrs 19min 17secs 54th of 60.
20/03/12 MastersWA 1500m in 5.56, 100m in 14.3, 400m in 76.4, 5000m in 23.33.
26/02/12 WAMC Swan Twilight 5km 24.32
26/02/12 Perth Trail Series Qi Gong 14km 1hr 44min 08 secs 70th of 102.
04/02/12 Busselton Half Marathon in 1hr 49min 31 secs.
18/12/11 6 inch 46km 5hrs 30min PB!
09/10/11 Melbourne Marathon in 4hours 02minutes 49secs...photos...

12/09/11 Fremantle 10km in 45minutes 50 secs.
7/8/11 Perth Half Marathon in 1hr 47min 46 secs.
17/7/11 Lake Joondalup 10km in 46min 33secs.
19/6/11 Perth Marathon in 4 hours 12min 54secs (351st of 547.)
12/6/11 Lake Monger 10km in 48min 09secs
22/5/11 Bunbury Half Marathon 1hr 51min 44secs 109th of 261 finishers
10/4/11 Bridges 10km 52min 55
12/3/11 6 foot 45km in 6hrs 53min 07 secs...819th...of 877...33 DNF's...4 outside 7hr cutoffRace Report and race photosPre & post race photos,initial ELATION
Note; Completing 6 foot is a major goal achieved which I have had in mind since 2005!!!!!!!

4/3/11 3000m in 12min 40 (19th of 19 finishers)Momentum building a little,sub 13 done! :-)
18/2/11 5000m in 23min 31 (20th of 20 finishers...4 DNF's)..results
5/2/2011 21.1km Busselton Half in 1hr 51min 41 secs for 124th of 218 finishers.
19/12/10 46km 6 inch trails race in 5hr 49min (63rd of 79 finishers)
10/12/10 5000m in 22.43 18th of 18!
5/11/10 John Gilmour 10,000m in 47min 36. (23rd of 31)
10/10/10 Melbourne Marathon 4hrs 5min...2895th of 5027 finishers...
12/9/10 Fremantle 10km in 46min 53...a big SB and my best time since 2005!
29/8/10; 42.2km in 4hrs 15min for 537th of 830 finishers...my 6th best of 12 M. finishes.
19/8/10; 5000m in 22min 06.0 secs (SB by 0.6 of a second, & Stan did a SB also that night)
22/7/10; 5000m in 22min 06.6 secs. (SB and 17secs off my track PB)
20/6/10 Perth Marathon in 4.30.
13/5/10; Masters 2000m 7.55 (first sub 8min run since 2005) & 5,000m 22.42
22/4/10; Masters 800m 2.46 & 5,000m 22.29!~(2nd best ever track 5,000m, track PB is 21.49,)
3/4/10; Australian Masters 35-39yrs; 4th in 1500m 5min 34secs. see here...
28/3/10; Bridges 10km in 48min 39secs. 388th of 1646
25/3/10; 300m in 47.6, 600m in 1.57.0 100m in 14.6
18/3/10; Masters 1500m in 6.03 & 10,000m in 49min 35
28/2/10; 4th place in 6 hour Track Race at Coker Park; 45.003km
6/2/10; Busselton 21.1km in 1hr 52min 50 secs
20/12/09;6 inch 46km 6hrs 16min
15/11/09; Peninsula 5km 22min 5225th of 73.
6/11/09; John Gilmour 10km 48min 39
11/10/09; Melbourne Marathon 4hrs 11 min 33 secs
4/10/09; Freo funrun 5km in 22min 53 secs
... ...
2011; 5hrs 30min 6 inchPB!! 2012; 3hrs 49min PB(Melbourne Marathon)!!2014; 6hrs 47min PB! @ 6 foot!

The next big things racing wise maybe;

6 inch 46km
on 16th December @ 0430hrs, countdown (activated a few days before?) is;

Kathryn and I welcomed our daughter K into the world May 2015 A.D.!

Kathryn and I welcomed our daughter J into the world June 2010 A.D.!
Kathryn and I welcomed our son J into the world in late July 2007 A.D.!
Our challenge is to be good parents with the Creator Gods help!

... 2004 ...2005 ...2006 ...2007... >...2008...2009...2010 ...2011... 2012.

but for the most important thing in life;
there is only 2 ways to live!...Bible Gateway...

Friday, November 02, 2007

the wheels of a 3K ladder progress start to turn

Saturday 3rd November 2007;PM; Ran for 1 hour doing laps of 300m track at Rushton Park in Mandurah with Dave,Nathan, and other relay for life people.

Good to catch up with them. Hitting 5 minutes per km initially then slipped out to 6 min. per km. Not the best environment to be running in, don't think I'd be keen to run in that environment again, although it was nice to be running on soft grass surface for the entire 60 minutes. Some of the music there was pretty cool, but a lot of slow walkers to get past, you had to lap score yourself, and I left with a headache from the wax in my head thanks to the dum candles around the whole track. Some of the music (Tommy Emmanuel style) was pretty good though, and great to be running with that to spur you on. My heel again needed to be warmed up but wasn;t to bad. Good to get an hour of running under my belt. Would like to have gone on for longer, but between the wax in my head giving me a headache and Kathryn and Jacob wanting to start the long drive home, couldn't see any point in staying any longer. Still goo to get a little running done....

Friday 2nd November 2007;PM; Ran 3km Ladder @ Noranda

in 11min 54secs.81.
500m/1km/1km/500m the distances.

Average time per km is 3min 58.27.

Rep. 1. 500m-1min 45.75 Heart rate 171 at end.

Rep. 2. 1km-4min 07.12 HR-183.

Rep. 3. 1km-4min 10.22 HR-198.

Rep. 4. 500m-1min 51.72 HR-192.

Used 5 minute rests, which is maybe a bit long but my pathetic cardio-respiratory system needs the recovery time, especially as I have not done many of these high intensity sort of sessions this year.

Went to the track @ Noranda straight after I got home from work, before I could get distracted by anything else. I knew it would be tough and it was. Struggled to breathe just as I hit 300m in the first rep, probably cos I scorched along the first 100m in 15 secs, and managed to hold on a bit to split the first 300m in 58secs. In response to the need to breathe I slacked off a bit/lost the plot to go through 400m in 1.24 and then got back on track with a 21 second last 100m to cross in 1.45, which is around 3.31 per km pace, and 3 SECONDS QUICKER than what I did for my first rep of this same session back on June 12th earlier this year. From then on given the way I was feeling, and after a good start like that I knew I was a chance to beat my overall time for the 3km ladder I did on June 12th 2007.
See HERE for link to my blog post on that one.

My PB for this session dates back to my pre-blogging days when I used mostly off-line/manual/pen & paper training books (which I still do as well as my blogging...), and was done around Lake Monger which is a great place to do 500m and 1km reps. Although its a bit far from me these days.
That was a 10.26.54 (3.28 per km) on 16th January 2003. So I am about 90 seconds adrift of where I was almost 5 years ago. However I am confident I could still get back to that level if I did the right things and worked hard enough several times a week for a few months....although I am losing my ability to run really fast as my power starts to deterioate every year a little, the further I go into my 30's it shouldn't effect things too much for another 10 years or so. That is what I need to do if I want to threaten my 10km and 5km PB's, which in turn I need to do if I am ever to have a serious go at going sub 3 hours for the Marathon. I came to the realisation tonight that I may never get there, but if I don't I will concentrate on staying relatively fit and doing a few "FUN" races, just for the experience a bit like doing Melbourne Marathon was this year in the end. Then go bush, hiking, mountainbiking etc and cut down my racing commitments, similiar to what I have done in 2005/2006. But for now I still hold out hope that I can make a serious charge after my stated time goals i.e. the sub 3 hour marathon I really would like to get....

Anyway enough digression and idle philosophy back to this session...

Heart rate was only 171 after first rep, and as usual the legs were fine and it was my breathing that was the problem. My right heel which had been sore in warm-up, had warmed up and was fine now. In the warm-up it was pretty sore and I was wondering if I would be able to do reps at all. Anyway kept a close eye on some dogs that some people as usual kept letting off the lead...gee I hate that...
So then it was onto the less intense but more searching 1km rep. Again I started well with a 42 second 200m and held on ok to go through 400m in 1.31. Lost a few seconds in the next 200m (I was trying to hit 24 second 100m's which is 4min per km pace), to split 600m in 2.27, my 700m split of 2.55 kinda sucked but wasn't too bad, 800m split of 3.21 was slightly better, but still just trying to hold it together, then I fired up the "afterburners" a bit to rocket through the last 200m in 46 seconds to finish in 4.07, only 4 seconds adrift of the 4.03 I did in June.
Heart rate of 183 was about what I expected, maybe a touch on the low side.

This meant I had to make up 1 second in the second half of the session to beat my June effort. I knew it was unlikely I'd improve much on the last 500m, so if I was going to do it, it had to be on the next 1km rep...Started to get a hint of that "I am going to throw up" sort of sensation, so I knew I was working hard enough, plus the difficulties in recovering getting my breath back. Figured I'd have to do under 4.14 for this rep. to make up the necessary ground, and that to do it I'd have to start conservatively, keep things a bit more even early, but come home strongly.
My first 200m was 46 seconds so right on target, 400m in 1.40 was a bit slower than I hoped, finding it a bit tougher this time, and "cruising/floating" a bit...
I knew then that to beat my June effort I'd have to get a wriggle on just like my baby Jacob does sometimes...My 600m split of 2.32 was a bit better as I started to wind up for the last 400m. However I just couldnt find much and hit 800m in 3.26, which pretty much maintained the status quo, still 5 seconds adrift of my splits on the previous rep, just as I was at the 600m mark, so still close enough if good enough to get well under 4.14, but needed to make sure the last 200m was well under 50 seconds. Dug pretty deep for this one and worked hard to the line to come through strongly with a 44second last 200m and a 4min 10 1km time. Gasping for breath heart rate was very high at 198.

Took about an extra 30 seconds recovery after that one, got myself together mentally and physically, happy in the knowledge that all I had to do was hold it together on the last rep a much easier mentally (although faster intensity) 500m. Figured I'd have to do about a sub 1.55 to beat my June effort. That meant I needed to hit around 20 seconds per 100m again or at least 23 seconds for most of the way.
I had started the session at 8pm, so by now even with daylight saving and a well lit oval I was needing to use the light on my watch to get a good view of my splits.The track has recently been remarked and was in much! better condition than it was a month ago when I did a 10k reps session here.

Solid start in 19 seconds for first 100m, then went through 300m in 67 seconds, which with a 200m split of 48 seconds I knew I'd have to dig deep and make sure the last 200m was a little quicker if i was to beat my June time. Went through 400m in 91 seconds which once again maintained the status quo with a 24 second 100m split, but I knew my last 100m had to be quicker. Again dug deep, and pushed hard for the finishing line and managed to find a 20 second last 100m, to do 1min 51 for the 500m! Gasping for breath again, heart rate of 192 confirmed I had again put the "pedal to the metal" a bit. Warmed down, happy and confident I had shaved a few seconds off my June effort.

Now as I get out the calculator, it is clear I beat the June 12th 2007 effort for the same session by almost 4 seconds, so great to get a small improvement, and ensure I have consolidated/held onto the small amount of fitness for these high intensity type sessions that I have brought to my training table this year. I pretty much did no reps in the second half of 2006, and didn't really do anything under 4min 20 per km after March 2006, so 2007 has been a bit better for these higher intensity type sessions, just need to stringa few together and I will see some major improvement.

However I'd like to improve a heap more, so maybe, just maybe, in this summer I can start to break some new ground and get back towards the sort of stuff I was doing in 2003 when I was close to PB form for 5k and 10k....and did the Bridges 10km in 42min 40 that year (my fourth fastest 10km run ever) . We shall see. Either way its not the main priority just now, the main priority for the next 2 months is to get ready for 6-inch 45km, but this won't hurt. Heel injury is becoming a concern, but otherwise no other major problems today really.

I feel very positive after that session, but a long way to go, if we are to get anywhere significant...Its another start...


Blogger speedygeoff said...

I would be confident enough to attempt a 3 hour marathon if I could get my 10k time to 28 minutes or better. The best training is long distance marathon work combined with short 3k specific runs as you have done, and using races up to 10k, often quite shorter than that, to test your fitness. I like the idea of the 3k ladder with the 500's: I used to run just 3x1k to help improve my 3k times while marathon training. I'd like to approach 3 hours in the marathon too but unlike you I am not in my thirties. Melbourne, Canberra, and Gold Coast are potentially the best (fastest) marathon courses I have run on (not Sydney!). So best wishes and you might just get to the three hours before I do.

Sat Nov 03, 08:38:00 am AWDT  
Blogger Epi said...

Nice work Jon, hopefully you are reaping somre benefits from the marathon.

Re next weekend - I was planning on running a section of the Six Inch on either Sat or Sun am. I'll post on the WAMC site to see if you want to go.

Sat Nov 03, 10:59:00 am AWDT  
Blogger trailblazer777 said...

Thanks for comments all.

SpeedyGeoff I assume you meant a 38min 10k to run sub 3 hours in marathon a 28min 10k and I would be confident of a sub 2.15 at least... but i agree to get time down faster work over short distances helps a lot, although my Lydiard disciple friends might disagree...

Epi I'll try get in touch. Saturday or Sunday arvo my preference...im helping WAMC sunday morning with race 7am-9am..if not that weekend maybe another one...

Sat Nov 03, 02:07:00 pm AWDT  
Blogger speedygeoff said...

Oops 38! Minor typo, just one digit.

Don't worry, Lydiard style training will get you there.

Sat Nov 03, 02:15:00 pm AWDT  

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