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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 22, 2010

moonlight 26km rhr 36! sb and 1.41 20km=B+

57km of running this week = 367min of training volume for the week = a B-grade training volume target achieved for this week.

Sunday PM (just after midday);
Ran/walked 6km in 50min 29secs...with 3 year old, 16kg, Jacob in the pram. (NOT a running pram) Fun and a good easy!!! recovery run/walk after the 3 hours on the trail last night...

Saturday PM;
Ran 26km in 3hrs 12min 45secs. HR 138 at end but probably a lot lower during some of it...

long RUN/walk…started very slow with a walk with my wife and kids for the first 5 minutes, then got a slow jog going, got onto some good trails and started to click into 6-7 minutes per K pace, maybe a bit faster, got onto the main trail and started to find some good K splits around about the 5.40 per K stuff, which is ok on this tricky trail…which also has a few undulations and some difficult terrain. Was carryin a heavily loaded hydration pack. A chance to work through some of the streeses of the election day, and finally get a long run on the board to ensure this is a successful training week. Had to divert at one point to soft sand to avoid a dog running free… Walked for a bit as I downed my powerbar drink…Did the bit from 9km to 13km in 21minutes, which is about 5.20 per K…that got me to halfway turnaround in 1hr 30min 48 secs. Then started to get a few patches of drizzly rain. It was getting dark as I made it to 17km on a nice smooth (but hilly in places) trail section in 1hr 57 min meaning that this 4km section took me about 26 minutes, so a lot slower at around 6.30 per K…Saw one kangaroo cross the trail here…almost full moon snuck out from the clouds every now and then giving me better visibility. Had a handheld LED light that started to get used in some of the darker parts of the trail, especially where the trail gets tough terrainwise. Just before the last tunnel got hit by a heavy burst of rain. I’d already put my phone in a plastic bag, so wasnt too worried, but when I came out the other side of the tunnel, The rain had petered out again, although there was puddles for about the next 3km as a result. Tried to avoid too much walking, and hit some decent pace at times as I splashed along in the darkness of the trail, which at times had pretty good night vision visibility due to the moonlight periodically making an appearance. Then the trail area got pretty dark as I heard a few calls from the very nocturnal bats near one of the lakes. Could also hear a lot of frogs there enjoying the light rain n o doubt, so kept a keenm eye out for any tiuger snakes or dugites that might be around hunting the frogs maybe. Heard a big movement in the bushes by the trail at one point, that had me on super alert, but no definite sightings. Then it was through the parks section, where I had hassles from dogs off the lead twice, and my heart rate cranked up a lot to 138 beats per minute as I had just climbed the steep hill to home. A slowish run with some good surges especially from 9km to 13km, and a few walk breaks, a nocuturnal moonlight section for more than an hour to finish, a fair bit of mostly light rain, but otherwise good conditions. A good long run, which puts my training well and truly on track. Keen to avoid the nocturnal componment in future if possible, but its all good fun so far…

Thursday PM;
Ran 5000m in 22min 06.0 secs HR 189 at end (Mostly due to the 40 secs last 200m kick)
4.25 per K average....
3.48/ 4.35/ 4.42/ 4.40 / 4.21 for 1km splits this week.
3.44/ 4.24/ 5.02/ 4.24 / 4.34 for 1km splits on 22/7/10...
Main difference from the 22.06.6 I did on July 22nd last month, is that my middle KM was a lot faster this time, and my 2nd and 4th K splits were a bit slower this time, but I kicked well for home in a desperate attempt to land the SB which I did. So not the perfect race by a long way, but nice to get the SB and hopefully next one will be a big breakthrough, feel I am close to hitting a much better level of performance...

first 200 36 secs last 200 40 secs.
first 400 82secs last 400 101 secs.
first 800m 3.00.
Lead the field for the first mile or so. First 400m too fast, no sub 20 minute people there, so found it hard to get the pace right early. leg weary from work (only finished work 45min before,, and the 20km the day before), but still managed to season best by half a second. Not that happy with my time or pacing, but happy with my effort level and a solid kick for home in the last 200m. Hopefully next time a big jump in time…

Wednesday AM;
Ran 20km in 1.41.53 HR 168 at end. 5.05 per K.
its a course PB by more than 4 minutes!! on what I did 1st June 2010. 10km splits 49.32/52.21…very pleased with this run,ecstatic with the time, a few more like this and it will be celebration time in Melbourne! the first 4km and the last 4km is extremely hilly, but the middle 12km is very flat and the freeway bikepath section is excellent to run on… trialed the powerbar drink for the first time ion training, reckon I’m onto a good thing… heart rate at end same as last time, so a lot lower than last year…attacked really hard on the flatter sections, and carried 2 drinks for most of the way… southerly headwind but conditions pretty perfect...

Week 3;

Volume; 367min . Sessions;4 Best RHR;36 Sleep;44.25 (6.32 av) *5
1. OD/LSD/LFD;26km long run done.Target achieved. yay.

2a. REPS;Long reps; NIL

2b. REPS;short reps; NIL

3. MEDIUM run (tempoish or TT); Ran 20km in 1.41 PB!Target achieved. yay.

4. SHORT run (tempoish/or TimeTrial); NIL

5. RACE; 5000m in 22.06.0 @ 4.25 at Masters, a SB by 0.6 of a second.


A more than satisfactory week. Totally ecstatic extremely happy with another PB resting heart rate...Just need Tony to take on governing the country and I will be very happy...So I give myself at least a B grade for this week. Especially since I hit my target B for training volume this week which is 360minutes. (target C is 240minutes, and Target A is 600 minutes. Been using Target A, B and C for a few years now but rarely hitting those sort of weeks. Last year when preparing for Melbourne Marathon 2009, I had 4 weeks in a row where I was hitting Target B or C in training volume. I will be trying to replicate or preferably exceed that effort especially in the next 4 weeks...Its do or die time...A big positive step in the right direction. Its an easy week, so only had 2 key sessions to hit which were the long run and the 20km, if anything I ran a bit further than I targeted and also raced a solid 5k, so a great weeks training, just need to step up a gear in the next 4 weeks, and everything will be on track...


Blogger Ewen said...

Looks like you're zeroing in on that 10/10/10 PB. Nice week. Must be encouraging to hit good times for the 20k run, and also get in that 26k moonlight run. Yes, not sure running at night is a good choice - very easy to trip and do yourself an injury.

Nice going with the 5000 SB too - better pacing this time. I still think a 90ish first lap is plenty quick enough - I'd think that would allow you to keep the speed going longer into the race and have less fatigue for the last km kick.

Sun Aug 22, 09:41:00 am AWST  
Blogger Sling Runner said...

I think that's your best training week to date with a good mix of long run, medium long run and 5k race. Well done.

Sun Aug 22, 01:38:00 pm AWST  

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