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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; >
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, May 16, 2010

RHR 40!!! 7.55 2k and 190min long run a half decent week

Firstly I recorded my best ever Resting Heart rate of all time with a 40!!! beats per minute reading this week, which beats the 41 I got the week before Melbourne Marathon last year. A good indicator I am making some good progress....

Congratulations to Turtlerunner on the 4.44 in the Great Ocean Road 45km today, and to Bernadette on being the first woman and 4th overall in the Bunbury 50km today in 4.16!, with a marathon split of 3.37!. Well done to Dan Kehoe on 2nd place in the 50km in 3.49 (3.09 Marathon split)...Also well done Anne who I have been attempting to provide coaching tips in the last few weeks, on completing your first ever half marathon at Bunbury and going sub 7min per km. Bunbury results are HERE

I see Jonathan Blake did 245km, and Michael Lovric managed 226km in the world 24hr race in France on the 14th May, and the Australian women were the 3rd team in the world to finish thanks to Sharon Scholz, Meredith Quinlan and Susannah Harvey-Jamieson (did nathans 12 hour track race in February and is entered in Badwater 100miler in 46 degree heat in USA)...
Results are HERE...


Nice to see Jared Tallent (3rd) Chris Erickson (15th) and Tom Barnes still doing Australian proud in the 50km walk, with Jared making it onto the podium again in Mexico on the weekend, see HERE for results. and HERE for Athletics Australia writeup and a podium photo at the world racewalking cup, following in footsteps of Nathan Deakes, Simon Baker, Willi Sawall and others.

Only 3 training sessions this week, a races/intervals type session, an easy short run, and a LSD/OD style 3hrs 10min long run.
While I am still not doing all my ket target sessions for the week, I at least got a pretty good long run on the board this week, and the races at Masters on Thursday night, proved I am still heading in the right direction, as did the mini-break through with the RHR.

The 7.55 in the 2000m race first up was very positive as the last time I went sub 8 minutes at this distance was in 2005 and starting to get within striking range of my 7.07 PB from 1997 at the 2,000m distance, which was around the time I ran a 41.01 10km with a 19.32 5km split.
Only 20minutes break before the 5k race which I spent most of going to the toilet, didnt have time before, rushed over straight from metering work, to jam in a couple of races before going home. Masters results can be found HERE

16/5/10; Ran about 28km in 3hrs 10 min HR 120 by end.
14k splits; 1.24.12/1.46.
First 100 min was good. started a bit slow, but worked into it and started to find some good rhythm, was running sub 6min per K on difficult terrain, and my halfway split of 1hr 24min is 6min per km ...Saw about 40!! kangaroos mostly just before Ranf. road turnaround. Also saw two rabbits and a bandicoot. Pretty cool seeing these animals, and added to my enjoyment of the run a lot. However i had left it a bit late and the last 100min the sun had gone down and I was fully nocturnal for the last 90min, sent my wife a text to let her know I would be home late, and my approximate route, and expected arrival times at some key landmarks...to protect my dodgy ankles I threw in a few walk breaks where the terrain was not very flat, as my night vision wasnt good enough (no headlamp, handheld or any light with me at all)at times.
Missed the turn off to get off the trail as it looks so different at night, but found another good exit point further up.
Overall a very good session, that will maintain and even make some gains in leg strength, towards my Perth marathon numero septem plans. will try and avoid going nocturnal again, but the main thing was to get out there. pleased I did that.

15/5/10; Ran 2.1km in 10.48 HR 156. 700m Splits; 3.51/3.28/3.29.
Easy short run to try and clear a headache before I went to work.
I think it helped.

13/5/10; Masters 2000m 7.55 (first sub 8min run since 2005) & 5,000m 22.42

2000m ; 400m splits; 1.21/1.38/1.39/1.47/1.30= 7.55 (3.57 per KM) HR 171 at end.

Tried to hold back in the first 400m a bit, and then just to stay solid and keep the leaders in sight. Went through 800m in 2.59, and 1600m in 6.25. In the 4th lap I started to struggle a lot, but worked hard in the last lap. Felt pretty bad afterwards physically but surprisingly my heart rate was only 171. Ecstatic to go under 8 minutes as its something I have been aiming to do a lot in the last 3 years. I know I can do a heap better, if I keep working at it, however I think its more important to work on sustaining that sort of speed for 3k and 5k,10k etc...I think the new approach of trying to be a little more conservative early on, and work harder later in the race, is working and paying off.
20 minutes later;

5000m; 1k splits; 4.10/4.32/4.43/4.54/4.23= 22.42 (4.32 per KM) HR 183 at end.

Once again let Bjorn go and tried to be conservative, got sucked into a silly surge past Kim, which probably cost me a few seconds, but settled quickly , but didnt have much left in the tank, and my 3rd and 4th 1k spits tell the story. I think the 2k race took too much of my racing edge off me. Made sure I hit the last 1k hard, and got well under 23 minutes. All things considered to be only 13 seconds behind my last 5,000m was I thought a pretty decent effort. Beating my track PB of 21.49 will have to wait for another day...

A solid week. RHR of 40 a massive highlight. weight ok at 78.6kg but lost ground on that a little this week. The long run will help a lot. The 7.55 2k a major highlight. The 22.42 straight after, pretty significant. I'll give myself a Pass mark for this week, although I need A's and B's not C,s and D.s

2 Comments:

Blogger Clown said...

Good stuff Jon, that's a pretty impressive RHR and well done on the 2k. Only 5 weeks to go now.

Bad luck with the Dockers versus Pies, Pies are in great shape should be a good game between them and the Cats

Mon. May 17, 05:17:00 pm AWST  
Blogger Ewen said...

I'll give you a C+ Jonathon ;)

Sub-8 for a 2000 is nice going. I'd love to run that! I think the 2000 is a good hit-out for a 3000 the following week - that worked for me when I first broke 10. Nice going to back-up well with the 5000 too.

Tue. May 18, 05:28:00 pm AWST  

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