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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, August 09, 2009

Wk 1 MM Coker Park and 3hr run/walk/hike

This is week 1 of my Melbourne Marathon 2009 campaign AttacK!
The 3 target sessions for this week were a 32k long run, a 16k tempo, and 10k reps session.
I didn't follow the masterplan to the letter as per usual.
In search of motivational tools I have resurrected the weekly stats setup I was using in 2004 for this 10 week 2009 Melbourne Marathon (October 11th) campaign;

WEEK 1 (of 10) (03/08/09-09/08/09);
Volume;382min. Sessions; 4 Best RHR; 47
Sleep;42.75 (6.1 per night) *18

OD/LSD sessions;Ran/walked 22.5km (Saturday)
Short/Medium runs;
-Ran approx. 8km 36min 52. (Wednesday)
-Ran approx. 16km about 127min fartlek style (Sunday)
Reps sessions;
-1km/500m/1km/1km/500m (Tuesday)4min 05 per km.
Comments; A solid week that is a reasonable start to things....
Nothing stupendously amazing, no PB's, but some reasonably good sessions and stats, so a good starting week, but want to do a whole lot more!

Sunday 9th August 2009 AD;
A 3 stage fartlekish style session of about 127 minutes;
Stage 1;
Ran a low intensity 4.5km (32min including toilet break) on hilly course to Santich Park.
Stage 2;
Did about 60 minutes at Santich Park coaching JD (bloke I went to school with havent seen for almost 2 decades, is a novice runner but is considering the City to Surf, and looks to have a good body shape for running IMO)...After warm up jog, started with 4x 150m (approx.) goal to goal reps; 23,27,27,27 seconds...4 minute active recovery jogging rests between each rep....For me I was close to flat out (maybe 90% of max speed) in the first rep, and the rest were at about 75% or less for me, so still high intensity but I was fi8nding it pretty easy, not really tested in the last 3 reps, but the session was about pushing JD not me...The rest of the session was mostly low intensity jogging and walk breaks with a 20 minute run/walk section which was about 11 minutes of running, and then a short warm down.
Stage 3;
Mostly uphill 4.5km run back home in 35minutes (including a 6 minute break to get glass out of my shoe), felt a little leg weary and thirsty by the end.
Overall (apart from the reps which will help me a little even though they were mostly at 75% or lower intensity and the rest times at 4 minutes were way too long for me) despite this being a very low intensity session for me, this pretty much makes up for me not doing the 16km tempo run, and on the back of the 3 hour effort yesterday will help my Melbourne plans a bit...
Good fun doing some coaching again too, and hopefully it will help JD on to a better path for the future. Always good to catch up with some old classmates.

Saturday 8th August 2009 AD;
Ran/walked/hiked approx. 21.5km in 3hrs 10min HR 126...
Along goods train line trail mostly, doing some recon/exploring to see how good the trail was to the south. Turned out a large part especially early on was very sandy (like beach sand almost and not very runnable) so I walked a lot, and passed through at least two toxic industrial wasteland areas, which I hope I never visit again, the air there was terrible, should have had a gas mask...Some of the trail was very good though, nice firm limestone, so maybe if you run on road to avoid the sandy sections, and bypass the toxic industrial wasteland it can be used...Originally my plan was to go for 90 minutes then come back, but after an hour or so of this challenging terrain I decided instead to try and find my way to my parents place instead and get a lift home, rather than go through the same stuff twice...not an inviting prospect. Passed one dangerous goods pipeline (caustic soda), and saw two goods trains and lots of interesting sights and sounds which kept me motivated on a day I wasn't really feeling like a long run...Saw a "Matty" cross on the gas pipeline which looked like it may have marked the death of of trailbike rider maybe...Then diverted to get to my parents place, walked for a few km as I didnt want to run the concrete path, passed the medina motorcycle area which had wonderful local government signs there like "Serious injury occurs here" hahahaha, saw a lot of trailbikes doing their thing there, reminded me of one of my old schoolmates (Watto) crusty demons videos...Plus ran down the street where some blocks of land which got released this week... The newly released blocks are going for $141,000, but are a bit small at 287m square...In the last few km when I got some running going again, started to feel it in the legs a bit, so I think a worthwhile easing into it long but very low intensity OverDistance ish type session, that will help prepare for my run/walk plans in the City to Surf marathon, and hopefully some more intense long runs in the coming weeks as I gear up for Melbourne...

Still managed to sleep in a bit on Saturday after Friday night work (despite a shift swap to finish at 8pm, which I might try again in future weeks as it did have me feeling a lot fresher and at least I got going earlyish), and decided to abort my plans to head for
in favour of exploring the trails alongside the railway line instead, and aim for 3 hours of low intensity run/walk stuff which I did. So that 3 hrs pretty much compensates for me not doing the 32km. during the week I was either too tired/weary from work or didn't have a long enough block of time to do the other sessions, maybe if I got out my LED torch and did more Nocturnal stuff.

Wednesday 5th August 2009 AD;
Ran 8km in 36min 52 HR 162
10 laps of my allegedly "800m" course at the wonderful oval 100m from our rental house.
Felt pretty tired from a long day of metering, but made use of the Soccer players floodlights again, looked like a fullscale game this time, a lot of spectators...about 7pm before going home from work. Started off with the plan to do 3-4km and maybe push on for longer. Then the goal was 4 miles, then 8k, then started thinking about 12k, but when my 3.30-3.50 "800m" splits slipped out to a 4min at 8km and I felt very weary, I figured that was enough for the night. HR of 162 is a bit lowish really...Slept pretty well that night...

As the story grows look into my side;
Tuesday 4th August 2009 AD;
4km reps; 1km-3min 52 HR 186 /500m-1min 57 HR 168
/1km-4min 22 HR 180 /1km-4min 18 HR 189 /500m-1min 53 HR 201
Used 3 min rests. Average speed 4min 05 per km. Felt weary and not too good tired from work...
Found this session harder than expected, maybe my local oval "800m" course is a bit short...
Was absolutely spent after the last rep, almost throwing up as shown by the extremely high Heart rate of 201, which I have only hit a handful of times before over the years. Just stood there leaning against the fence absolutely gone after the last 500m rep, but satisfied I had had a go!, even if the times are a bit pathetic, a good session...

As i had just done some metering work in St James for the day, had to take the opportunity of heading to a good track in the vicinity, given how close the proximity of Coker Park and Belmont is to this area. I tried Gerry Archer in Belmont first but the lanes on this grass track were too faded, so have to wait for the little athletics and/or school sports to kick in so the powers that be will mark the thing again!...So off to Coker Park instead one of only two synthetic tracks in Perth at this stage, and of course home to many memories to me like competing for Canning Districts Athletics Club about 1989-1990...and Southern Districts Little Athletics club (getting my first state championships silver medal in the 1500m walk (7.58) as an U/13 in 1987!), and dozens of epic races for me on this track...As I expected the place was locked up, I'll have to talk to the council to see if I can get easy access...Otherwise you have to wait for a club/group to come along and open up the place, which one did this time...

Still have Sunday to work in some stuff, and I did manage a Nocturnal 8km run in 36min 52 on Wednesday night plus a 4km reps session at Coker park Tuesday night.


Blogger Clown said...

Good work, keep it up, not long to go now.

Nice win by the WA teams this week, would be a pretty happy household I'd imagine

Sun Aug 09, 08:16:00 pm AWST  
Blogger trailblazer777 said...

Thanks Clown. yes, all is happy on the Western Front this weekend...
Shades of his Norm Smith form there those two goals by Embley in the last quarter...My eagles member dad made the comment last night it is mathematically possible for your mob to make the finals still...I'm happy to see Headland back and firing...and to see Port and the Poms given a right thrashing this weekend...All the Aussies have to do now is not lose at the Oval and The Ashes stay on Australian soil...

Mon Aug 10, 03:56:00 am AWST  
Blogger Ewen said...

The 3hr 10min run sounds like a shocker - you don't want to end up like those coppers with the fumes from the old drugs store!

Good first week. Nice speed on the reps. I still think the reps would be more marathon specific if you cut the recovery by heaps (1 minute recovery) even if the times blow out. And build up to more reps, maybe 6-8k worth.

Thanks for your comment on my last post Jonathon - I'm taking a leaf out of your book in trying to start fast each time with the goal of extending the time that I last. No huge harm in that tactic for a 5k race.

Mon Aug 10, 12:51:00 pm AWST  

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