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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, February 21, 2010

200min long run and 700m course PB

Ran 29km in 200minutes. (3hrs 20 minutes) @ 6min 53 perK...

HR 153 at end...OD/LSD

14.5km splits; 94min.04/106min 1 secs (6.29 per K /7.18 per K)

Organised to do a long run today with Aaron, who lives in a neighbouring suburb, and also completed 6 inch last year. Some good chats helped to pass the time, (and I was a whole lot more motivated than I would have been on my own, plus Aaron being significantly better than me at the moment, pushed me to run for longer, and at a higher intensity than what I would have on my own probably, especially in the last 1 hour) and ran mostly on trails which is good. Basically started on some trails near Thomsons Lake or whatever you want to call it (maybe Kogulup lake), and we headed out as far as the Canning Vale markets before coming back. Out and back 14.5km splits 94min.04/106min 1 secs.

Some cool sights and sounds including what looked like an old world war 1 style red biplane flying overhead, near Jandakot airport, which reminded me of the Red Baron... saw one rabbit, but no snakes, which is fine by me...

Surface was variable, with some soft sand, time on grassy parklands, bluemetal rocks, and bitumen, but mostly well packed limestone trail. Some small hills, some of which I really noticed on the way back. Had to climb over or get around gates about 6 or 7 times...

Temperature 16-25 degrees, so pretty nice, but once it got to 24 degrees, started to notice a difference. Humidity started off at about 80% so very,very high!, but dropped steadily to about 45% by the time we finished. Winds south/south-easterly at about 13-15 km/h, with gusts of 17-22km/h, which is the most comprehensive weather report, Ive ever done on a run I reckon...

Really enjoyed a downhill bit of trail in the last few km, which i used to pick up the momentum for a few hundred metres, but it took a lot of focus and intensity to do that, an that effort shattered me (probably got the heart rate into the 160's/170's) and I jogged the last 1km pretty much...

Heart rate 153 at the end, so a bit high for me at the end of a long run, and my legs were absolutely shot to pieces in the last 30 minutes, so some big gains from this one hopefully.
MapMyRun gave me a 29km distance....... Expected I would struggle from about 2 hours onwards, which i did...The last 30 minutes was pretty tough. Very tempting to walk, or at least throw in some walk breaks, but tried pretty much successfully to avoid that. Was starting to warm up a bit towards the end, and maybe the lack of sleep this week, (came into this run off 4 hours sleep after work finished at midnight as usual)the warm sun, and my stubborn stupidity in not filling my empty water bottle at the drink fountain near the freeway, contributed to the higher heart rate, or maybe it was more to do with it being a higher intensity run for me...not too sure...Just a bit higher heart rate, than I am used to at end of long runs, maybe Ive just got too slack intensitywise with my long runs. Don't want to run all my long runs too hard, but perhaps Ive been guilty of doing them all too slow...Need to find a happy medium in between, some slow, some faster...

Overall a fantastic long run on mostly good terrain. Big thanks to Aaron for running, and sharing some of his experiences, and hopefully next time he won't have to wait for me so many times, I need to get fitter, and improve my endurance lots, I felt pretty slow, and sluggish today at times.

Friday 19th;
Ran 18min up to summit and back with Jacob in pram. Not motivated. Very fartlekish. Had fun, but pretty pathetic effort at a run.

Tuesday 16th;
Ran 3.5km Tempo style in 17min 14 @ 4.55 per K...HR 171.
700m splits; 3.17/3.22/3.33/3.32/3.28

7 minute rest, then;

700m in 2min 34secs. HR 180.
(6 second ***course*** PB!!! @ 3.40 per K, so a mini-breakthrough that one...)

Felt really good in the 700m, really moving and breathing the best Ive felt for a long time... which I completed 30 secs before the soccer blokes turned off the floodlights at the oval.

For the 3.5km I didnt feel like attacking, and felt I needed a relaxed start after feeling a bit worn from work that day, so instead of going hard on the first 700m, I tried to be a lot more controlled, and took it out in a relaxed 3.17, and then just tried to hit a comfortable but solid pace which I did.
700m splits; 3.17/3.22/3.33/3.32/3.28

Significant improvement on the 17.32/2.41 I did for identical session on January 22nd this year. Plus my rest period was 7 minutes this time compared to 10 minutes on January 22nd...
Very pleasing, especially the 700m rep...!

The challenge is to find good slots of time (and more importantly developing the endurance/fitness sufficiently) where I can attack for 7km or more at 4.40 to 4.30 per K, or faster in a sustained manner), instead of just doing half-baked sessions like this week (with the exception of the 200minute long run, which was exactly what I am aiming to do). So I know where I want to head for short term goals in 2k to 21k, just need to make some serious progress on getting there. My raw speed if anything is getting better, and fairly happy with that side of things.

Very important to finally nail a February long run, (the Busselton Half wouldnt be enough on its own) so far in the first 2 months this year, Ive had a 2 hr run, a pretty good 3hr run in Darlington, the Busselton Half, and todays very solid 3 hr effort. Thats only 4 runs of 2hrs or more in 2 months. Its an adequate start to the year, but I will expect myself to step it up a lot from this rather pathetic start to the year, but I am trying to be patient as my main goal races are Perth in June, and Melbourne in October. The rest dont matter as much.
My Kep 75km and 40 miler chances are not looking very good at the moment, but I am not going to rule them out just yet. I think the main thing is to keep building, and maintain forward m omentum if thats possible. I guess until our Baby is born in May/June, its going to be hard to relax mentally, or commit myself too much, and I am also a little nervous about what its going to be like with 2 young children, in our difficult setup....

Then there is Nathans 12hour/6hour/3 hour race next week. Part of me says "I dont have a definite lap counter, its too big a time commitment, and I am not well trained for it, and I dont have much money for the entry fee.., and I should be trying to get a better day job, and look after my wife and kid, not doing time consuming races, that can wait for another year", but the other thought is "its an opportunity an adventure, something I'd like to explore, I can probably get a lap counter on the day, and I can at least sleep in beforehand, and maybe I can get the money together if I really, want top, and its an opportunity to put the unfair advantage I have from meter reading to use... "...so I am very much in two minds about it.

So a better week this week, but where to from here? ???????


Blogger Clown said...

Nice long run and congrats on the pb. Hope things become a little less chaotic and you can get some good runs in.

Will be interesting to see how the Dockers go tonight and how Morabito goes.

Sun Feb 21, 07:21:00 pm AWST  
Blogger Sling Runner said...

Good week TB and congrats on the PB. 3.40 is a blistering pace, especially after doing tempo run beforehand.

By the way, thanks for all the comments on my blog. Keep them coming!

Sun Feb 21, 09:06:00 pm AWST  
Blogger Ewen said...

Nice going with the 29k Jonathon. I have the same distance coming up on Sat, but on smooth bikepaths. Don't think it'll be easy.

Yes, 3:40/k pace is moving, so plenty of speed to go with the endurance.

P.S. Thought I'd mention your blog often crashes my browser. It won't scroll and dies. I think because there are so many posts on the page. At Blogger you can reduce the number of posts which might help the problem.

Mon Feb 22, 12:34:00 pm AWST  
Blogger trailblazer777 said...

Thanks all!
Ewen I have changed my number of posts per page from 7 to 3, hopefully that helps, but I suspect there may be other reasons, eg the photos and apps...
Sling thanks for the encouragement to keep speaking my mind.
Clown 47 point thrashing Dock, Dock Dockers!
pretty happy with the 700, just need to bridge the gap and keep the speed progressing..

Tue Feb 23, 12:51:00 am AWST  

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