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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 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, August 29, 2010

RHR 34!!! and 4.15 in my 12th Marathon

69.7km or 420minutes for the week. RHR of 34! Friday morning and 35 on Sunday, so my heart is pumping out massive amounts of blood with each stroke, by far the most ever.
My 12th Marathon finished and the 12th time I have finished a Perth city to Surf race since 1997. see here...Only my 14 year-old Bridges funrun streak beats my City to Surf racing involvement for longevity...ands thats only because I didnt do the city to surf in 2000 and 2006.
Perth City to Surf Marathon had a Kenyan 1-2-3 with a winning time of 2.14! from Chelimo Luka Kipkemboi, who had to sprint finish away from Lilan Kennedy Kiproo. Reuben Kosgei was 3rd.
Pretty sure that the fastest marathon ever in Perth. I got to run stride for stride with them early on. See THIS video about 46-47 seconds into it...exciting...
The top 3 women in the marathon were; Ethiopian Mulu Seboka in 2.35, Kenyan Emily Chepkemoi Samoei in 2.45, and last year's winner, Magda Karimali-Poulos of Australia was 3rd.
See HERE for link to the major winners of all events.
There are 49 photos HERE...I am standing next to the eventual winner Kipkemboi in photo 3.
Some video from the Perth City to Surf; VIDEO: City to Surf 2010...
Disappointed in the Perthnow and channel 9 coverage so far, its just a hotpotch mess of random shots of the 40,000+, the race coverage is pathetic...nothing at the start of the Marathon (of course I have a vested interest there but still...), no coverage of the thrilling sprint finish at the end of the marathon, or anything else of consequence just random shots of stuff...some small negatives; some "directional issues" for some runners, no personal drinks in the marathon...no public transport to the marathon...water!!! should be available in the marathon recovery tent...I liked the free powerade and mars bar though...

Full results @ HERE ...and photos coming soon...

City to Surf Marathon 4.15.59 hr 150.
Half splits 1.53/2.23
6km 30.30 10km 52.34 15km 1.19 20km 1.47 21.1km 1.53.34
25km 2.19 28km 2.38 30km 2.51

Good solid hitout!! Very pleased with it. The hills from 22km onwards were pretty savage, as usual, and my hammy was playing up on all of them, so had to take it very easy on the hills, and walked on most of the big ones. Managed to finally outlast the ambulance from the medical marathoners, happy about that, well done to all of them...good battle, and ran well with AP early on on Riverside Drive, and Young Phil about 28km in towards the end of Kings park. Saw Coolrunner Peekie near the end, and caught up with Jeannie and Nathan beforehand. Got a heap of encouragement from other runners and spectators out there, nice to see fellow blogger Epi out there. I should be on TV tonight as I ran with the front bunch of Kenyans and Ethiopians at the start... Good run on a very tough course, with my hydration pack on. I carried 4 drinks with me, which slowed me down a bit, and used powerade cups once or twice, plus a GU that I got given out there. Excellent run, although I need some physio or icepack/exercises on this dodgy hammy...pretty happy with the run.

20.5km 2hrs 10min
First 12.5km 74min...
Slowish LFD or fast LSD session. Felt very apathetic, and aborted planned 25km session as it was taking too long, and I couldnt get any speed happening, on a more hilly than expected new course...also a few walk breaks and stops to sort out dodgy hammy and sand in shoes...
Hip very! sore afterwards and hammy pretty sire for the next few days...

7km in 33min 22 HR 186. 4.46 per K.
3.5km splits; 16.24/16.58
700m splits; 2.48/ 3.11/ 3.24/ 3.35/ 3.26 3.22/ 3.22/ 3.34/ 3.26/ 3.14

Oval course 10 lapper. A big PB, this time by 51 seconds…No torrential rain to contend with this time, just occasional kids spraying soccer balls at my head, a few close calls, but its all good, although I may have wrenched my hip/hammy trying to dodge one of them abruptly...Kicked pretty hard for home at the end, so HR 186 at the end, although probably could have kicked a bit harder, found a few seconds. short on time so aborted planned intervals session and did this instead. Good solid even run all the way, that time will require some work to beat, not as soft a PB now…Not feeling really good, a bit leg weary, and some ankle soreness, and very sore left hip afterwards, a bit bizarre. Also had some knee soreness since Monday, but it seems to have settled down. Solid improvement and nice to dip under 4.50 per K which is significant improvement on this course. Aiming to be sub 30 minutes by the end of September…..

Week 4;

Volume; 420min . Sessions;3 Best RHR;34 Sleep;38.5 (5.5hrs p/night) *6
1. OD/LSD/LFD;42.2km long run done. Raced it. 52.34 10k 1.53 Half. 2.38 28k.Target achieved. yay.

2a. REPS;Long reps; FAILED to get session done...

2b. REPS;short reps; NIL

3. MEDIUM run (tempoish or TT); Ran 20.5km in 2:10.20 slowish, and shorter than I wanted but good enough, to still be Target achieved. yay. in terms of the minimum targets of my program...

4. SHORT run (tempoish/or TimeTrial); 7km in 33.22 PB very even and great to get this one down to 4.46 per K...

5. RACE; See long run....


69.7km or 420minutes for the week. RHR of 34! Friday morning and 35 on Sunday, so my heart is pumping out massive amounts of blood with each stroke, by far the most ever. Thats only one aspect of general fitness, but its the most important one, so a pretty good indicator I am on the right track to some big PB's...
Just need to maintain the training momentum, get the body used to holding onto the speed a bit longer, keep the injuries under control, cope with money worries, and Melbourne is looking good...Some recovery needed for a few days from the City to Surf Marathon, then ease back into the program towards end of next week...Might need to see a physio/chiro about this hammy, but a few days rest might do the trick. Steady progress in the Marathon on a tough course, and with the quicker 7km. Biggest negatives from this week, were not getting intervals done, apathetic, slow effort in the medium run, and the hammy and hip issues. Hopefully can get past all of those things, and maintain the training momentum, which is considerable!! at the moment as shown by the resting heart rates...After 4 weeks and So with 6 weeks to go things are going well, but still some work to be done...Ive hit about 6 out of 11 target sessions so far so thats a C+ or a B- in my book for the first 4 weeks, and the last 2 weeks I have nailed 4 out of 5 target sessions, so just need to keep building, especially in the next 4 crucial weeks, then try to taper for the final 13 days or so...Its starting to look good...


Blogger Clown said...

Jon, well done on another Marathon, good warmup for Melb.

Good win against Carlton, think it will be tough against the Hawks.

Sun Aug 29, 07:46:00 pm AWST  
Blogger Clown said...

Also meant to say hope the hammy is ok. May see you at freo 10k

Mon Aug 30, 08:36:00 am AWST  
Blogger Sling Runner said...


Well done. I think 4.15 at City to Surf is probably worth close to 4 hours on a flat course. Since you are not tapering at all (7k TT + 20k run 3 days before the marathon), that will probably add another 5-10 minutes or so. Looks like you are on track for a big PB at MM

Mon Aug 30, 10:12:00 am AWST  
Blogger Ewen said...

Good on you Jonathon. Hope you can get some footage of the start up on Youtube. That'd be cool to see you going out with the Kenyans Pre-style. Pretty encouraging to recover from that hectic start and post a 4:16. Excellent training run for Melbourne. Good luck with the hammy, and with gradually getting back into the last few weeks of training for 10/10/10.

Mon Aug 30, 06:06:00 pm AWST  

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