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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
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
June/July;
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
May; Ultra TRAIL AUSTRALIA;
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...

Sunday, October 18, 2009

12k & reflecting on my first 10 marathons

Saturday Ran 12km in 74min Hr 165.
Hilly bitumen course. Was a bit sluggish early on pushing into headwind, and didnt really start to find good rhythm until about 20 minutes into it. Ran well for about 40 minutes or so, and drank my 400ml water bottle. Got to top of hill near lake, then had some soreness in left knee, walked for a bit, then got going again, It was 24 degrees when I started and 27 degrees when I finished, so started to notice the heat a little in the last 10 minutes. Should have taken more drinks...

37.33/ splits. Nice to negative split.
Wasn't expecting much, just trying to get something going again after 5 days off following the Marathon, and celebrating wedding anniversary in Busselton.

Was planning to run a 20km-25km today at Walyunga around 7am..., but got called in for a 2000-0400 shift at work last night (which I couldn't afford to say no to, with the struggle to pay rent next week, partly due to me taking a week off work for Melbourne trip, and wedding anniversary overnighter), and by the time I finished that I'd been awake for 22 hours, and was very tired, needed sleep desperately, and am going to have to ramp up the night work I think in the next few months to catch up on bills, so its not going to be possible to maintain the same focus I had for Melbourne, but can still try and hold onto the momentum, and try and build towards next year...John Gilmour 10k track race in a few weeks, peninsula 5k or 10k, and maybe 6 inch 45km in December are the only goal races on my horizon for 2009. If I had the money I'd go over for the Great Australian Run 15km in Melbourne on November 29th. Some short triathlons, or maybe some track running might be options for the summer, or maybe some mountainbiking...

My first 10 marathons finished in chronological order;

3.55.02 secs (Perth 2004) good focused training for this one

4.32 (Rottnest 2004) 3 weeks prep for this hilly one as mates were going over for it

4.02 (Perth 2005) seriously went after PB but came up short,fiancee and brother there

4.18 (Perth 2006) got married a few months later, didnt really do enough prep

4.33 (Perth 2007) trained well, but major blister break(20min) wrecked it

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4.10 (Melbourne 2007) could have trained better but solid prep, perfect race

3.55.10 (Perth 2008) trained well, excellent race, missed PB by 8 seconds

4.41 (Perth 2009) wasnt really ready, had a go, but was in terrible condition

4.42 (Perth City to Surf) first 20k ok, kings park hills walkfest, solid finish bit of a training run/funfest...

4.11 (Melbourne 2009)Excellent training, 16min toilet, 4min blister breaks, first 14k good, maybe should have been more PRE-ish 8k onwards.

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If I can 1. keep the body from breaking down under the load of injuries I have accumulated, especially in 2008/2009, 2. hit similiar but slightly better training to what I did in August to October 2009, 3. build on the lifestyle and fitness improvements in August 2009-October 2009, 4. get it right on raceday (race pace fast enough but not too fast, toilet issues, blister issues, chafe issues, drinks and maybe gels strategy,)
then surely sub 3.30 and maybe even sub 3 hours is there for the taking.
Reckon I was in 3.30-3.50 condition at least for MELBOURNE 2008 (DNF at 23km due to ankle "explosion"), and MELBOURNE 2009...

Getting married in 2006, our son being born in July 2007, ankle injury October 2008, new night job from December 2008 onwards, moving house in February 2009, hammy injury in early 2009, have been some major events that have made it hard to keep staying focused, and have involved some mini-comebacks for me trainingwise. I'm conscious of the need to work towards buying our own house, and doing some career development, as our family needs both of those, especially the career development for me, and the weekly struggle to pay the bills and pay rent has been such a challenge for us in 2009, we have gone from living from pay to pay, to an even worse situation. I am very grateful to my parents for helping us out during the tough times this year. Hopefully better times ahead.

Interesting article in current edition October/November 2009 of R4YL magazine on page 54 by Cindy King called "Baby on board the fathers perspective", one of the things mentioned is the importance of a supportive wife.
Thats something that doesnt always happen by accident, its usually something you have to work hard at, developing, encouraging a supportive wife. A lot of what God says about marraige rings true here, for example if you are to truly love (i.e take action to encourage the best outcome for another) see 1 Corinthians 13:4-7 for example , and truely be at one with them they need to actively share in what you are doing in some way, especially when it is a major interest.

Some of what God says about marraige can be seen in Song of Solomon which is an entire book of the Bible detailing an intimate relationship between Lover (Man) and Beloved (Woman), or Proverbs 31:10-31, or the origin of marraige in Genesis 1:27 and 2:24. Genesis means beginnings. Much other relevant wisdom from God our Creator and Redeemer in the Bible....
Ephesians 5:22-33 has some good thingsto say about the marraige between the Christ and the Church, and some spin-offs on how marraige between Man and Woman should work.
My favourite Perth band Grave Forsaken writes about church groups that have lost sight of what God wants in one of their best thrash metal songs Mother of Harlots...

Thats why I felt it important when I got married that Kathryn learn to run a bit, and she raced the Rottnest 5km and Fremantle Half 5km support races in 2005. Having a baby and problems with her knee injury, have caused problems there, although I attempted to help her resolve the knee injury with a visit to Sportsmed this year. Unfortunately they were unable to identify the problem, and recommended physiotherapy, something we have not been able to afford as yet, but hopefully will soon.

However she has still been a part of things in 2 races in 2008 and 2009, as she took young Jacob in the pram in the City to Surf 4km both years and also got young Jacob (2 years this year) to walk the 5km on the Melbourne Marathon weekend. I think they enjoyed the experience a lot more this year, as last year he was too young to walk all the way, and they went a lot faster in the City to Surf this year too.

When I was doing sports science units in the mid to late 1990's at Edith Cowan Joondalup university, while looking for references for an assignment I came across a very interesting book called "I'll meet you at the finish" (1987, Human Kinetics, Chris Pepper Shipman)which talked a lot about these sorts of challenges, of how serious athletes combine that strong interest (some would say obsession) with their marraige successfully.
Chris Pepper Shipman is from California, USA, and she became a bit of a runner partly due to her Marathoning husband...So it highlights the importance of giving your wife opportunities to run with you, or help with race support, so thats something I have been trying hard to do better in the last year or two...

Have invested the majority of my tax refund on Melbourne Marathon attempts in the last 3 years, and 4.10/DNF /4.11 is a worthwhile return, but still waiting for the big breakthrough. If that was the end of my marathoning (the 2009 Melbourne Marathon), it was a decent way to finish, and to share it with my wife Kathryn and 2 year old son Jacob, and for all three of us to get onto the MCG (photos coming soon) and share the exhilaration afterwards, are moments I will always treasure as something special no matter what happens in the future.

Will we have another shot in 2010/2011, well I'd like to, but I am not sure if we will make it in 2010, as I feel the main goals i wanted us to do as a family have been achieved. The disaster mof 2008 has been erased now, so there is a sense of closure and satisfaction,contentment there mentally for me. job done. mission accomplished.

That said, getting a PB doesnt seem so important, however I still want it and I still want sub 3 hours, maybe better (sub 2.45 for a preferred start would be my wildest dream at the moment with marathons) and might make a lightning dash over for Melbourne Marathon again in 2010 or 2011...

It would be good to explore some other races too, maybe 6 foot, Canberra marathon, Alice Springs mara , Bunbury mara, Great Ocean road, Townsville mara, Sydney Half mara, a 12 hr or 24 hour race, Kep Ultra, or track running, Triathlons, mountainbiking, hiking the Bibbulumn Track, climbing Mountains, going surfing at the beach, playing tennis and golf, Australian Open tennis, my wife wants to go to Bathurst, (holden fan that she is), AFL game in Melbourne, Chicago Marathon? etc etc etc etc If i ever got the knees fixed, maybe even another shot at making an Australian team as a racewalker or runner, although at present I wouldnt make a state team, so a long way to go, if that is still a chance...What does God want me to do, what is best for our family, lots of questions to consider. Are my injuries concerns becoming to serious, has my fitness declined too much to reverse things enough...what about work/family/friends balance...lots of things to consider...
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In fastest time order;

3.55.02 secs (Perth 2004)

3.55.10 (Perth 2008)

4.02 (Perth 2005)

4.10 (Melbourne 2007)

4.11 (Melbourne 2009)

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4.18 (Perth 2006)

4.32 (Rottnest 2004)

4.33 (Perth 2007)

4.41 (Perth 2009)

4.42 (Perth City to Surf 2009)

5 Comments:

Blogger Epi said...

Hi TB,

It's great to look back at things every now and then. I don't know if you've checked out the 'My Results' section of the WAMC website, but it lists your results back since 1997 Bridges Run.

None of us reaches our true running potential unless we quit all work, are single, and devote our lives entirely to running. So all is relative, and your results speak for themselves.

See you at Six Inch - I'm trying to get Clown there and a fun day of running awaits.


Epi

Sun. Oct. 18, 08:04:00 pm AWST  
Blogger Sling Runner said...

Good reflections. Keep enjoying your running and hopefully you'll achieve your goals next year.

Sun. Oct. 18, 09:52:00 pm AWST  
Blogger trailblazer777 said...

Some mostly words of wisdom there Epi as I have come to expect from many of my loyal commenters. Blogging, blogging friends, and people like DaveK, have been a major motivation for me each week to keep going over the years, and I hope to continue for awhile yet.

Look forward to seeing you at 6 inch, be careful in Nepal, but hope it goes well!, be great if Clown can come along even just as a spectator.

Funny you should mention the WAMC MyResults section I had a look at it today for the first time.
They made one mistake they added 20minutes to one of my Bridges 10k times I think it was the 1999 one, but pretty cool function that one shows all results for a long time, in particular cool to compare Km paces for each race.

The whole work/family balance topic is an interesting debate, the article about running Dads in the current R4YL mag which I read this week has a lot of interesting things to say...Mona claims that having family around helps his running, although for him and Lee Troop running WAS his livelyhood and thats a luxury most of us won't experience. Interesting that two of Australias marathon reps in Berlin World Champs this year are Dads and even do training runs with jogger prams together sometimes...CR Martin Dent and Scott Westcott, and I think they also have day jobs. So being a Dad doesnt mean you are automatically disqualified from being a world class runner.

Just as you chose family holidays that allow you to do a big race as part of them, maybe we need to chose jobs that allow us to run well, or figure out how to combine running with our job/s best, we just have to be determined, and creative/innovative.
The better runner we are, more likely the more productive employee we will be.

Maybe even like the Amish create a society/town/state/country of runners/triathletes...hahaha just joking...

I think also it helps if your wife is 1. a runner or 2. at least pretty supportive/involved in cheering, crew (ultras), or in some other way a part of the experience and thats been one of my goals with my wife, is to make sure she has the opportunity to be part of the whole running scene in some way, so far thats meant her running a couple of 5km races, and walking City to Surf 4km, and Melbourne 5km. Its been so much more enjoyable as a result...but its a tricky, demanding, challenging one, for all these issues, and you need to have some balance in all areas of your life. having enough money is a big thing, and also having variety of interests in your life a factor too...

Sun. Oct. 18, 10:21:00 pm AWST  
Blogger Clown said...

Well done on your efforts Jon, awesome achievement and you should be very proud of your efforts.

If you get the time and you can average around 50-60km a week, you can do a sub 3.30. All the best and hope to see you around soon.

Cheers

Tue. Oct. 20, 07:08:00 am AWST  
Blogger Ewen said...

Jonathon, that was a good post and summary of your marathon career thus far. Great that your wife's on board so to speak - sounding pretty keen once the knee thing is sorted.

You're young enough that you could shelve the marathon career for 4 or 5 years and still come back and run sub-3. If you want to run 2:45 though, don't stop!

I disagree with Epi in that there are runners out there working full time jobs and with families (Scott Brown being a prime example) who still put in their 140-160k weeks, speedwork etc, running amazing times.

At the moment though, the main thing is to get on top of the money/job situation, so fit the running in around that. The track 10k sounds like a good one, and other track races over summer.

Tue. Oct. 20, 01:14:00 pm AWST  

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