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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...

Sunday, June 14, 2009

solid 20k run, but thats all folks

Sunday 14th June 2009 A.D.;
Ran 4km in 20min 26 HR 162.
5 laps of oval, relaxed easy recovery run, to try and get myself into a more positive frame of mind after a tough night at work last night. (1800-0230)...

Saturday 13th June 2009 A.D.
Did 150 ab crunches.

Wednesday 10th June 2009 AD;
Ran hilly 20km in 1 hr 56min 02, HR 186. (5min 48 per km)
Splits; 56.16/59.46
which is significantly higher in intensity to what I did 2 weeks ago (26th May) , when I ran 2hrs 7min with splits of 64min/62min, Heart rate 153 at end...

I was pretty tired by the end, and a heart rate of 186 is racing intensity, although the steep hill at the finish probably raised it a lot above what I was running at during most of the run...

I think about 6-8km of this course is pretty hilly (at the start and the finish), while the rest is pretty flat and fast, especially on the cyclepath alongside the Freeway. Was very happy with this run, as i achieved my main target of going under 2 hours. For awhile I thought sub 1.50 (5min 30) might be possible but I tired a lot on the last couple of km of hills...

Very tempting to just give the Perth Half and Perth Marathon a miss, and wait until my training is better (if it ever is...!), but that might throw away windows of opportunity, or the spark I need to get things to a better level. Some worrying hip soreness in the last day or so...

1. mini-disaster one; Was planning a 35k+ long run on saturday morning but Jacob (our wonderful 2 year old) woke up before 6am, and after that I couldn't get out of the house......Was stuck there doing family stuff all, day, which I don't mind, but it was very frustrating not to get out to planned long run...but thats part of being a parent and a husband sometimes you dont get to do what you plan on doing...

hoping to get the big long one (at slow/low intensity!) done some time in the next week or so, reading about David Crinitis 2x35km runs 5 days before winning the Canberra marathon in R4YL magazine reminds me that a 2 week taper is not needed in some cases, especially when your training is allover the place like mine...Nice to see the photos of Dave, Nathan, (both groomsmen at my wedding back in 2006) Jane, Kate, (hills group, and Comrades people) and other West Aussies in the Mag, glad I bought it. Also some interesting reads about lotsa stuff, like Mezan the Ethiopian runner who suicided, after dropping out of the AIS..., Sarah Jamiesons latest training partner, David Crinitis lead in to the Canberra marathon, and heaps of other stuff...

2. mini-disaster 2; too sick/unwell this week to do reps I desperately need to do, to up the intensity...

Compared to last years prep I am again ahead on training time with 136minutes compared to 115minutes training time in the same week last year, but I feel unwell (resting heart rates have been over 56-73 in the last 8 days), I'm still 83kg, (although it dropped to 81kg after the 20k run), and generally I feel like i am not ready to race well, but then again if I shake this flu or whatever it is and nail some reps, the injuries don't misbehave too much, the resting heart rates should dip down under 50 again and maybe I can get the weight down under 80kg in time for the marathon...not feeling very positive at the moment but still have something to build on...

Trying to "turn up the power"........despite all the usual work,house,job,family etc etc issues to deal with...


Blogger Sling Runner said...

Perhaps you can do the Half as a good hit-out (tempo long run) and not for PB. I think a hard HM 2 weeks before a marathon is too taxing. On the weight issue, you might want to reduce you calorie intake during non-running days. Just eat enough calorie to meet you basal metabolic rate (maybe <2000 calories) on those days.

Sun Jun 14, 07:26:00 pm AWST  
Blogger homo said...

TB - Sling is spot on.

I have the same issues - should I go for it at the HM and weight.

As to the first, I still don't know and will see how I feel on the day and also what the weather is like. If it's too nasty I'll just go for a cruise.

As to the second, I am battling myself and the main culprit is sitting around and having time to ingest nasty stuff. Here's hoping that I can kill off some 3 or 4 kgs.

Sun Jun 14, 10:25:00 pm AWST  
Blogger Ewen said...

I agree with Sling about the half - maybe try and run it as a negative split training session - first 10k a bit over marathon pace, faster last 11k?

You're travelling OK, if you can get over the 'flu'. Agree about the taper - just don't do a 35ker the Sunday before.

Mon Jun 15, 12:46:00 pm AWST  
Blogger trailblazer777 said...

thanks for the comments, advice people really appreciate it.

re: the Half, sorry I have to disagree slightly with all 3 of you.

I have always intended racing it full tilt, and I decided that many weeks ago...

IMO 2 weeks is more than enough time to recover from a hard 21km, unless of course a hard 21km takes you 2hrs or longer, and I intend racing it well under 2 hours...

tapering is over rated, and gets too much focus IMO as David Crinitis 2x35km before winning Canberra suggests. That said I wouldnt go do a hard 2hr+ run 1-3 days beforehand, and I wouldnt race for longer than 3 hours in the last 2-3 weeks before a marathon I wanted to race flat out.

However I think I can still do a long run 3-5 hours worth up until a week beforehand without it negatively impacting my marathon race, as long as I keep it at low intensity (heart rates no higher than 150's, preferably under 140 or 130...)...I intend doing that as it will help me to have more strength in the second half of the marathon. Especially with my sporadic, and low mileage on again, off again training patterns...

Another thing on my mind, is that my hip (last week or two especially) and hammy issues? (ankles been good lately) may cause me to break down in the Half or the Marathon anyway, so I would be a fool to take it easy in the Half and then break down in the Marathon. far better to attack both all out...

If I do the the City to Surf Marathon I intend jogging that one, doing it as a training run not a race...

I think I am over the flu or whatever it was, although a change of work environment maybe needed to keep it away eventually...

doing the half as a negative split session wont work for me, because, I like to go out hard in races. Getting a PB while not out of the question, may be out of my reach anyway...not ready for that...

despite disagreeing with your reasoning Sling, if I have a bad night at work the night before (am trying to get out of the shift), I might just try and hit about 1.47-1.55, which would be a fast tempo run, whereas a dinkum shot at the PB I'd be looking at 1.35-1.45 if I am still capable of that at the moment...

Henry; Heres hoping we can both drop 4kg in the last few weeks, or my cousin living in Zurich, will go faster than me in Athens if I don't get it together this year at some stage.

Instead of reducing my calories (only my wife calorie counts, never can be bothered with that crap, I've always been on the seefood diet...i.e the see food and eat it diet)on non-running days, the solution is to have NO non-running days, then I dont have to reduce my calories...

Thanks for your great comments everyone, you have helped me to think through and write out where I am at mentally just now, thanks...

Tue Jun 16, 04:19:00 pm AWST  
Blogger Ewen said...

Remember that Criniti is running 160k + weeks, plus all his cycling.

I sort of agree with you that tapering is overated. I ran my second fastest steeple (10:55.9) the day after a hilly 21 mile run.

It's possible to lose condition during an overly long taper. Eagle isn't bothering tapering for GC, as "there's nothing to taper from".

The main thing is to manage injuries and have a strong run that you feel good about in the half.

Wed Jun 17, 02:30:00 pm AWST  
Blogger trailblazer777 said...

now theres some wiser comments, I certainly don't really "have that much to taper from" either...

its true Criniti is doing more than double me in a good week, and probably at almost twice as fast, so need to take that into account, but I still think the analogy is valid and relevant to enough extent to be worth saying.

hopefully things will go well, my expectations are not as high as last year anyhow, although I'm hoping that might change later in the year...

Wed Jun 17, 02:52:00 pm AWST  

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