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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...

Tuesday, February 19, 2008

marathon training mistakes from peak performance and Percy Cerutty

In the last day or so I got one of my weekly emails from Peak Performance, and this weeks one was about common marathon training mistakes.
Seems to me the main things they were talking about were;
-doing too much tempo runs and long runs.
-doing too many long runs at too fast a pace.
-not periodizing enough (hard week/easy week or hard/harder/hardest/easy)
-doing too much long runs and fast tempo runs in the last 4 weeks before the actual marathon so that body is not recovered enough for optimal performance on the day.
(Note; Of course if your training for the marathon begins 4 weeks before, --like it has for me on several occasions *LOL* :-) hahaha-- then getting some distance in the legs so you will last all the way is more important and the recovery time needed before race day is shorter...very different setup compared to someone who has been training for 10-20 weeks...)
-not enough shorter intense speedwork at much faster than goal marathon pace.
-not enough short intense races
-not enough variety in training to keep it interesting (crosstraining perhaps)
-overuse of gels in the actual race or with not enough water intake when ingesting them...(or too much H20)
-too much strength training (or body core) not very relevant to running, better off doing hill running instead...

some interesting points which seem to ring true, and I suspect are common mistakes of many of the runners I know, and probably where I have gone wrong too in at least 1 or 2 aspects...

Also from speed reading a paragraph aimed specifically at marathoners from Percy Ceruttys 1960 How to become a champion book;
some key points stand out;
-avoid running on bitumen on concrete as much as possible.
-long walks in the mountains (the higher the better) are very helpful.
-running fast i.e. 4.15 per k->2.30 per k is important.
-learning to surge at will during races.
-developing a good kick (the ability to finish the last 400m-1k fast i.e. 55-80secs/2.30-4.15) is useful for winning races...
-hill running useful
-rest day per week (Monday is ideal)
-"hibernation times" 3 days of almost nothing several times in the year...

Good to think about as I am hoping to start week 1 of a 20 week plan for Perth Marathon 2008 race (which will be in July) this week....

Sunday, February 17, 2008

47.45 Matilda Bay 10k Keeps foot in door of opportunity!

Sunday 17th February 2008; Ran Matilda Bay 10km in 47min 45. (4.46 per km)
Heart Rate-195 at end. 5km Splits; 23.32/24.13.
1km splits; 3.57,4.40,5.01,5.01,4.53
and....... 4.43,4.50,5.05,5.17,4.18...

Had a great run today! My best 10km for almost 3 years! So very happy to finally have a good race where I hit my main target which was to go sub 48 minutes.

Woke up this morning after the obligatory 5 hours sleep (better than 3 or 4), and resting heart rate was 47 which is my 2nd best this year, and maybe a bit of an omen for my target of getting into the 47minute zone today, although I don't place much credence on, or pay much attention to such things.

Yesterday I was tossing up whether to go today given my nil running training in the last 2 weeks, and the fact that money is very tight. I had $28 in my wallet, and my next payday is not until 28th February! So should I spend money on entry fee??? Also
had some good reasons to run though, and they were in no particular order (a)I had almost a full tank of petrol, (b) I was hoping to catch up with Craig, Steve or any other runners I know, (c)the ill-fated beach to bluff trip..(d) I wanted to see if my 10k rep session of 46.41 a few weeks back combined with my long runs with the fantastic hills group would be enough to get me under 48 minutes...despite my lack of training in the last 2 weeks.
Was banking on my last two weeks of 41hours+ meter reading work in some difficult terrain and weather to help me hold onto the fitness I had picked up earlier this year in my 2 good weeks...So after chatting with my wife decided to make sure I was there.

My 4.30am alarm did the trick for once, and soon I was heading down the freeway with almost no traffic, cranking out my mindbender CD, and feeling really psyched up for a good run today...

Got there well before 7am so early for once another good thing, had time to warm up properly while dodging the mosquitoes, and chat with other runners a bit...
Weather conditions were absolutely perfect! No wind, and light rain, quite cool temperatures, but not cold. Sculled down about 500ml of water beforehand, so I wouldn't have to drink too much while I was running.

Started strongly with a comfortable 3min 57 first 1km, felt like I had another 10 seconds in me at least...Saw Colin Francis, Craig, and Ian go past...Then settled down to deal with the concrete path sections, which as usual I avoided by running on the grass next to the path at every opportunity. Went through 2k in 8.37 so a 4.40 km, then my mediocre but slightly improved cardio-respiratory fitness became a factor and I backed off a bit as I saw Don P. from hills group cruise past. Figured if I could keep him in sight I should hit a reasonable pace, so tried to do that. A couple of 5.01 k's and then as we made our way along the parklands by the beautiful Swan River, with UWA on the other side, I picked up the pace a bit for a 4.53 K which got me to halfway, with a 5K split of 23.32 which I was pretty happy with. I knew I was a good chance to break the 48minutes by then. As we headed off the concrete path and down the slight downhill of Hackett Drive alongside UWA, I knew that it was time to crank things up a bit, plus Don P. was getting almost out of sight. Threw in 4.43 and 4.50 1Km splits between 5k to 7k, which meant I hit 7k in 33.05 and I knew I was looking good.

Also knew though that the concrete section was still there to be negotiated and that from 7k onwards was roughly about where I struggled in the 10k reps session a few weeks back so expected to struggle a bit in the last 3k. This proved to be the case with 1K splits of 5.05 and my worst of the entire race a 5.17! (terrible). At that point I looked at my watch which said 43.27 (about 7-27 seconds slower than I wanted, saw Christine P. coming up alongside me, and I knew I had to put the "pedal to the metal" NOW, if I was to nail a 4.32 last K to finish with at least my 2nd fastest 1K split of the race. Got a bit of encouragement from a few spectators who knew me, ignored my lack of oxygen, as I went hard for the finish line with a few hundred metres to go...When I saw the raceclock at the finishline counting up from 47.37 I knew I was home and hosed, mission accomplished, target achieved for today. Was an awesome feeling, felt like I had done a PB, which I hadn't but, emotionally I feel like I achieved something worthwhile today. My last 1km split was 4.18 which was quite good I thought.

After the race chatting with other runners, saw dolphins frolicking in the Swan river, jumping high into the air!
Also sampled some rockmelon, Nutragrain, and Sustain! that the WAMC put on for breakfast. Excellent value for an $8 non-member race entry! Continued a good chat with Craig afterwards about our respective times, and goals for the future, and then headed for home very happy and satisfied.

So once again I feel I have kept my foot in the door of the window of opportunity to chase some PB's this year with a good run. If I can build on this one in the coming weeks maybe I can get my Bridges 10k time under 45 minutes this year for the first time since 2005, and prove there is life still in my 33 going on 34 year old legs... My best 4 Bridges in the last 11 years so far have been 44.40 (2005), 43.43 (1997), 42.40 (2003), and 41.01 (1998, still my PB)....I have about 7 weeks to shave 3 minutes off my 10k time from today...A very achievable goal I think (the sub 45minute 10k), if I can consistently get my core 5 main sessions (long run,reps/race/time trial x2,ride,abs, and swim) done in the majority of those 7 weeks...

Looks like Meelup triathlon I can't afford to do, although the Karri Valley and Hillarys Triathlons, plus Freeway Bikehike still look real possibilities at this stage. If I can then translate this 10k speed into a Half marathon PB (currently 1hr 41min), the next step up would be to hopefully smash that elusive marathon PB of 3hr 55 that has hung around like a bad smell since 2004, in July and/or September/October. If the Melbourne Marathon (12th October) starts and finishes on the MCG I think I will try and do that one, and leave Sydney for another year.
Then there is hopefully 6 inch and 6 foot 2009, Canberra and Gold Coast in 2009 or 2010, and the 2009 Sydney World Masters Games.... So good to remind myself of where I am trying to head with all this racing and training by listing what are the main goal races on the radar.
The 40 miler is also on the list of things to do, as is Beach to Bluff, and a 6 hour race in Bunbury whether that is this year or more likely another year I don't know...Busselton Half IM looking less and less likely this year but not out of the question just yet...

Thanks God for a great run today!

PM; Went to Triggs beach today with Steve, Shannon,Bruce,Julie,Jade,Brandon, my wife Kathryn, and our little Jacob. It was young Jacobs first ever trip to the beach! Spent 45 minutes trying to bodysurf, swimming out of rip, getting dumped (did a few forced somersaults underwater and swallowed a bit of saltwater in the process.), finally got a good ride at one point and generally using a lot of energy for about 45minutes in the surf...Was really great to finally get to the beach even in fairly rough conditions...Felt rather refreshed after some time in the ocean, in a week that saw me only get 38 hours sleep for the week (less than 5.5 hours per night).
Perfect way to recover from 10k race this morning.

Its been a tough week again but I think we achieved some special things this week with Gods help so that is very satisfying. Just got to make it to next payday somehow....Next week is week 1 of my 20 week program for Perth Marathon in July. Not too sure when my next race will be, probably Freeway Bikehike on March 16th maybe...

Sunday, February 10, 2008

Best laid plans etc etc etc

Sunday 10th February 2008 2200hrs;Cycled 30minutes on exercise bike Heart rate 141 at end.
Highish gear, maintained fast! cadence all the way!. Struggling with a heat rash this weekend, could be my sweat ducts have been getting blocked and inflammation caused by sweat not getting out...Whatever it is it is extremely annoying...hope it goes away soon...My wife Kathryn also did 32minutes on the Ex Bike today, and we went for a 28min walk to the lake yesterday...Young Jacob is really coming along well and in leaps and bounds in the last few days too...Some key points in his development occurring now...

Had big plans for some hard sessions this week/weekend...but between a flat out work schedule (more than 42 hours this week in actual reading time plus travelling time and so on means I was busy with work related stuff for at least 50 hours this week, plus drove a lot of km,), mad weather (37 degrees one day, 32 mm of rain the next), and routes in Nedlands,Brigadoon drivebookish stuff(something like that),Perth/Mt Lawley (walked from Perth CBD to Walcott St and a lot of other stuff, so a lot of km walked that day), my machine dying on me in Maylands, and training a bloke in Midland...its been a topsyturvy hard but certainly not mundane week. Needless to say come the weekend I just wanted to crash and get some sleep on the board after a few nights of midnight-4am sleeps...So rested up and made the most of some much needed family time, and failed to do any of the sessions I had planned for the weekend, until I squeezed in a ride tonight...But hey I registered a resting heart rate of 45! yesterday morning and 49 today, and the 45 is my best in 2008 by a long way, so that suggests the training I did in the last 2 weeks plus the hard days at work are paying off for me, despite the complete mess of a training schedule even worse than usual...Only a week to Matilda Bay now, so hopefully I can absorb the financial and other pressures on me, and come up with a good sub 48 minute effort at matilda bay 10k, and get my 2008 campaign going somewhere...Only a few weeks until the 40 miler race too, so will have to get back to the Hills group too soon...Disappointed I had to pull out of Beach to Bluff, but hopefully some other time...See what happens from here??? Looks like another heatwave week heading our way...

Sunday, February 03, 2008

Struggle through first 10k reps session in 4 months

Sunday 3rd February
AM; Ran a total of 10km using my secret "10k reps session" format in 46minutes 41.88 seconds. Average speed 4.40.19 per km. Heart rates ranged from 162 to 192 but mostly around the low 180s.

Got there around 8am and finished about 10am so avoiding the heatwave time of the day for the first half of the session again just like yesterdays run. See
here, which shows it sat around 24-27 degrees for the first hour or so, but from 0930 to 1000 the temperature climbed to 28-30 degrees as I finished just before 10am.

First half of the session was excellent, considering where I am at now. Was consistently hitting around 4.25 per km on the reps for the first 5-6km which meant I was on track for a sub 45min effort which would have beaten the 45.17 I did on October 1st last year a few days before the Melbourne Marathon...
See here...

Given my lack of good speedwork in recent months I knew it was rather ambitious attempting to complete this session now, but wanted to establish a baseline of short distance (5k,10k etc) fitness to work from in future weeks, as well as kickstart some more intense reps type training, and this was the best way I could think of with the Matilda Bay 10k in 2 weeks, and the Bridges 10k 6th April the main current ***short*** races in mind. (other races include th Freeway bikehike 16th March, maybe some short triathlons and the 40 miler on 24th March to name some of them) I am hoping to nail a sub 48 at Matilda Bay, and hopefully work towards some sub 45 (or better) stuff by the time Bridges comes around. Would be nice as I havent run sub 45 for a few years now so have almost forgotten what it feels like to run sub 4.30's for an entire 10k...

Ended up increasing my rest times a lot in the second half of the session, partly because I was telling a lady who was taking her little aths kids for some "training" about the marathon club runs, and had to get a bandaid out of my car for one of my nipples... So not sure if my rests were too long, I didn't do my active recovery well enough, my 33km yesterday was affecting me, my lack of fast sessions over 5km in recent months, the sharp increase in temperature (it hit 29-30 degrees celsius after sitting around 24-27 degrees for the first half of my session), or just generally poor fitness...but my last 4k of reps was very slow sliding out to about 5minutes per km, and thats when I got my lowest Heart rates of 162 and 177....
So I wasn't that stressed cardio-respiratory wise (breathing), it was just really heavy legs that wouldn't go anymore. Methinks that has to be lactic acid accumulation or general fatigue, but hopefully I will be better for having done this session, and can improve significantly next week.

Anyhow that meant my time blew out to just under 47minutes, which going on past experience predicts a sub 48 10k race time for me maybe as a starting point for 2008. Apart from very tired legs, I actually felt a bit too good at the end of this session, and that combined with the very low heart rates near the end of the session suggests to me that if I avoid doing a long run close to my next attempt at this session and get out there before 7am, I might nail a sub 45minute effort next weekend, if I can get through the usual weekly logistical obstacles. Hope to skip saturday morning group next weekend, in favour of another 10k reps session, and do part of Nathan and Daves Beach to Bluff epic 86km run (which finishes on the summit of Bluff Knoll the second highest mountain in WA at over 1000m) as my long run on the Sunday instead....
***update; too hard logistically this week so perhaps a Mt Cooke run or the Hills group again instead***

Guess we shall see on February 17th whether we can deliver the goods in the Matilda Bay 10k.

So extremely happy to nail this session, which brings my running km for the week to 48km, plus cycling, walk with my wife, and the usual meter reading exploits for many hours all week. At 440minutes for the week, and having ticked four of the boxes of my 5point training strategy (long run,ride, 2x race/timetrial/reps,abs and swim) this has already been a successful week. If I can just jam in a swim tonight somehow (would help if I could find my goggles...might have made splash n dash on Friday if I had), I would have nailed all 5 sessions I want to try and get done on a weekly basis this year...
***update*; failed to get a swim done...but hey "Rome wasn't built in a day" "God is still working on me" of course...

Saturday, February 02, 2008

relaxed 33km Darlington to Mt Helena and back

Saturday 2nd February; Ran 33km from Darlington to Mt Helena and back in 3hours 57minutes 34 seconds. Heart Rate at end was 138. Splits 1hr 54/2hr 03. (Mundaring 9.5K split 59min 23.)

For once I arrived early hip hip hurray! It was ominously dark with a lot of clouds and a pretty good sunrise trying to sneak over the eastern horizon, as easterly winds gusted. I started at the front, trailblazing with one or two others, grabbing big sticks off the path that had blown onto the trail, so that the others didnt have to run around them in the still very dark light. Headlamps would have been handy for the first 10-20 minutes.

There was no way I was going to do a hard 38Km (through the long hill of Jacoby park near Mundaring Weir) with the A or B teams, so it was the C team and a few 19k-25k people that I was running with for sure. In the end only John C., GC,Jane, old John, and maybe one or two others ended up doing the 33km. Its a fairly shallow uphill most of the way to Mt Helena, and then the downhill on the way back, so a pretty easy course which I have run several times in the last year or two now, so not a really challenging course but perfect to consolidate on last weeks tough Brooking Rd hill 27km.

Had trouble finding people running at my pace, and as was the pattern for the entire run as usual the C-team was taking lots of long breaks along the way at every opportunity, i.e. about every 3k or so...I was finding that pattern way to slow, and not conducive to my rhythm or pace, so I ran with John C., and Alli for awhile after Glen Forrest. Some of the 19k runners came through including one woman with a distinctive Sydney Striders top I have not seen before. Eventually though I found that pace a little quick and they got away from me slowly. However it pulled me through to MUndaring in 59minutes which is a bit quicker split than some of my recent runs on this course, so a pleasing split.

Then it took awhile for Jane and old John, GC, and Tim B. to turn up and they took a long break. Saw Kep track signs. Then again at Sawyers and Mt Helena. Some excellent chats though and I wasnt game to it alone at my current level of fitness in my longest run for a few months until we got to Mundaring with just over 9k to go.

With about 4k to go Don and Christine from the B team cruised past so I latched onto their fast pace for a few Km keeping them in sight, and then as the temps started to climb and i started to feel it a bit I dropped back to Jane, old John and GC for the last 1km, but threw in some spurts here and there. Overall a good run, 10 minutes slower than what I did 15th September 2007, but a pleasing run to bank...A good platform now from the last 2 weeks for the coming weeks...