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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?)

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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, September 13, 2009

Melbourne flights booked and hilly 34k in 3.53 logged

Saturday 12th September 2009;
Ran approx. 34km in 3hrs 53min 12secs HR-135
With hills group starting in Darlington, ran first 20min with some fastish runners I didnt know, then backed off a bit, eventually settled in with Di and Jo (who is also doing Melbourne Marathon and likely to be in my targeted range of 3.30-4.00) on pipeline trail near Mundaring Weir, about 3 or 4 ankle deep creek crossings (Helena River) (squelch,squelch,squelch), and a lot of big puddles on the hilly trails,on the hills I was finding it hard to stay with Joanne, but thats good as it was taking me well out of my comfort zone early on...then through Fred Jacoby Park, up the hill for a long while, where I ended up throwing in a few 20 second walk breaks,(hammy was tender but behaved itself ok) and was on my own as Jo and some bloke in an orange top got out of my sight...then along the Munda Biddi trail to Mundaring....Felt like my first 100-120min was pretty good speed on tough elevation changes...and the big climb out of the valley near Mundaring Weir, I plodded mostly...

Got to Mundaring (about 24km of mostly hills)in 2hrs 38min and had drunk most of the 600ml powerade and 300ml water I had taken with me...saw Nev there who kindly offered me a GU, which gave me a lift for the last 9-10km back to Darlington. A bit of a hard slog at about 7min a K although I did take the luxury of a few stops to get gravel out of my shoes...from there even though it was the nice slightly downhill trail mostly, went through 27km in about 3hrs 5min, and 30km would have been about 3hrs 27min...Finished in 3.53.12 which is 30 seconds slower than what I did for this course back in June 2007...but I think I worked harder in the first 15k this time around maybe.

Pretty pleased with that, as that puts in place a backup long run after the City 2 Surf Marathon 2 weeks ago, and should see me pretty much ready for a good chance of a sub 4hr in Melbourne...

Relaxed afterwards at the bakery with Nev,Di, Jane, Richard, ironman Alice?, and others...
Was good chatting about various stuff...Jane and Richard are back for the Melbourne Marathon again too, so along with Clown, meter reader Matt, and BigKev, Joanne, Coolrunners Serena and LouB, there are a few of us West Aussies doing the Melbourne Marathon which is nice. Nice to see Slingrunner, Sugar? and a few others are doing the Half in Melbourne too...should be a large contingent of us from the wild west in it again this year...

Sitting there at the bakery a Bandicoot was rustling around under out feet looking for food scraps and one of the magpies stole a piece of toast off Di's plate, I felt its wings brush my head as it made its getaway.... Also we had a stack of 28 parrots flying around amongst us, so a nice spot although the cold windchill eventually got to us all...
And I headed off to get onto my meter reading, and put in another 3-4 hours of walking around the streets reading meters, plus jammed in a visit to the Perth Christian mens convention for 30min, so after 135km of driving my tired old car, I was pretty weary that night, and asleep on the couch by 2115hrs...

WEEK 6 (of 10) (07/09/09-13/09/09);
Volume;258min. Sessions; 2 Best RHR; 42!!
Sleep;46.75 (6.67 per night) *00 MR-26hrs

OD/LSD sessions;Very hilly 34km
Short/Medium runs;
-Ran 5,000m 24min 46 (Tuesday)
Reps sessions;
The Sub 4hr looks a real possibility now that I have both the City to Surf Marathon (42km) and a 34km long runs logged, plus a 3hrs run/walk a few weeks ago and a 2hrs 25min run last week also. Probably need 1 or 2 more 2-3hr long runs to consolidate, but the big two long runs I wanted are done. Repswise we are looking a bit thin with some good quality mile reps and 800's done, which should see me in good condition for 1-4km, but my ability to sustain sub 4.30 per k for 8k-15k or more is not looking the best at the moment, and the 15k-30k area is a real concern...I think there is still time to address these areas, but I need some 15k-25k time trials or tempo runs, and some 10-16k reps sessions to push home the advantage. I bumped up the meter reading hours this week at work sufficiently to hopefully start seeing me going under 80kg if I can maintain that in the coming weeks...so its starting to look promising...
so just need to work on the reps and medium length runs, plus maybe try the Yasso 800's if I can find a decent track and a big enough time block to do them...I'd be aiming at 3.20-3.25's or better I think, although I would be happy to aim for a sub 3min one on the first rep, and maybe a few after that...I really am very keen to smash that 3.55 PB, its been 6 years and maybe, just maybe it will all go according to plan in the next 4 weeks...Its starting to look like we have a decent shot at it again this time...

Booked Melbourne flights and accomodation on Friday, and despite lots of searching for cheap flights, was only able to get the 3 of us over there and back at about $400 a head (Jacob is 2 years old now so he cant fly for free this time), which means a large chunk of my tax refund bonanza is used up on the flights, if only I had got my return in earlier, maybe we could have got cheaper flights...My wife Kathryn is entered in the 5km walk, so we can try and make it into a bit of a family holiday, and hopefully the extra money spent will be worth it...

Tuesday 8th September 2009;
Ran 5,000m in 24min 46 HR 165 at Gerry Archer track (4.57 per K pace) in Belmont.
Was working on metering nearby so decided to go check out this track see how the sand on the track was going.
The lane markings were reasonably well visible even in the twilight, and the sand on the track (presumably to raise the height of the grass and encourage good drainage)seems to have firmed up a bit, but reckon it was still slowing me up a bit.
Started off planning to do reps, and my first 200m was 36seconds which is good, but when I hit 400m in 1.28 I knew I was going to struggle, so aborted the reps plans and decided to do a 5,000m tempo-ish type run instead, as it was obvious the sandy track was slowing me up too much. 1k splits were 4.25/5.30/4.54/5.10/4.47

So a good run to kick off the week getting some more practice at running around that 5min per K mark...Although I really want to be working towards 4min-4.30 per k...or quicker...I need to average under 5.30 per K in the Melbourne Marathon to do a big PB...
Didnt sprint finish as I was a bit disappointed with the time, I guess the soft sand can only make me stronger though...


Blogger Clown said...

Looking good Jon, I'm looking forward to seeing you break that PB.May get Trace to keep that Eagles song blaring as you come into the stadium to spur you on.

Good to see we've got a pretty good WA contingent going over and that Katherine is doing the 5k walk, trying to get Trace to enter something as well.

Wordsworth Reserve in Yokine is where I do my Intervals, let us know if you're interested and we maybe able to tee something up.

All the best with the training

Sun Sep 13, 03:07:00 pm AWST  
Blogger trailblazer777 said...

Clown I'll try to get some headphones that play the Dockers song over and over then...but at least my wife will be happy when she gets into the stadium...
Not sure how the victorians will feel about it though, not sure they want to relive 2006, 1994, and 1992...
Hope to catch up with you some time in the next 4 weeks...

Sun Sep 13, 04:33:00 pm AWST  
Blogger Epi said...

I think I said it in a recnt comment, but it can do with saying again - you look to be in your best form of recent years and primed for a good one in Melbourne.

Sun Sep 13, 09:36:00 pm AWST  
Blogger Ewen said...

I agree - you're going well Jonathon. Main danger I think would be doing a Pre start (sub 4:45 ks). Looks like you can be comfortable in the 5:20-30 range.

Good long run, and yes, a long Yasso session would be good - or maybe 10k on the track for pacing practise.

Anyway, good luck in the coming weeks - and thanks for the fast finish/last rep tip. I'll try that for sure.

Mon Sep 14, 05:43:00 pm AWST  

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