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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... 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
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; >
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, October 31, 2010

Berlin, WAAS, MM TV stars and 5x1400m at 4.18 per K

I dreamed earlier this week I was running in the Berlin Marathon, only to wake up at 0430 and discover I'd fallen asleep on the couch after a hard day at work the day before and the TV was still on and the Berlin Marathon was on TV! hahahaha.


Had a look at the WA Athletics stuff on the web, and Ive decided I will try and get there and start running some 5000m, 3000m and 1500m races this summer, be the first time since 2003/2004 Ive have been back to the track, but it should be fun and I am no stranger to there this will be about my 12th season of competing on the track at this level since it all began in 1989...
See my Runtrack page ii for the last time I dabbled with a track season...or Runtrack i for the time before that...


Enjoyed watching the Melbourne Marathon replay on channel 9 today, and go to see some good footage of Big Kev and Geoffa leading the Melbourne Marathon and doing Western Australia proud...:-)


Resting heart rate 36 on Sunday (about 13 weeks now its been 40 or less!), weight dropped 1kg back to 80.0kg on Saturday, after about my worst reading for the year last week.
Small progress, but certainly some forward momentum this weekend...


Sunday PM session In Detail
PM; 13.75km easy long run in 1 hr 35min 48secs. HR 120.
HR 120 at the end. Splits 43.28/52.20 Felt good early on, and was hitting sub 6 min per K without pushing all that much on this hilly roads/limestone trails mix course. The first 3.5km and the last 3.5km is roads, and the other 6.75km is mostly limestone trails. I much prefer the trails. using a slightly different route than earlier in the year (i.e. more running on steep HILLY bitumen roads, to avoid the magpie trouble spots mostly in the park section I was doing earlier in the year)…Got to the half way mark on same long run course as last week in 41 minutes instead of the 48 min last week, and figured with how relaxed I was I’d have to extend the distance to make sure I went for more than my target time of at least 90 minutes of running…So extended it 250m which gave me an extra 500m distance, and I still came home more than 30 seconds faster than last week despite increasing the distance, and making a big effort to go low intensity on the way back, look after injuries. On the way back took it very easy, walked a bit, and just enjoyed the run running towards the sunset over the Indian Ocean on limestone trail, I’m thinking “it doesn’t get much better than this”…Also keen to look after the calf muscles and the achilles, and avoid a repeat episode of the achilles problem I got towards the end of this course last week. this time it was all good, so Praise God for that. Nice minimalistic time long run again, and with it being 3 weeks since Melbourne marathon, I am hoping that I can manage the injuries enough to start cranking up the training and racing from here onwards, even if it means some physio visits in the coming weeks/months…


Sunday AM;
6km easy recovery run in 32.01 (5.20 per K) HR 144.
Heart rate 144 afterwards, some small hills along the way, about 18-20 degrees, easy recovery run exploring a new “street circuit”, and trying to shake out any stiffness from intervals yesterday. Calf ok. Wore calf guards for protection. Hammy dodgy before, but no issue during. A bit slow and didn’t really feel like attacking after the first 2km or so. Some easterly winds. Solid relaxed run…



Saturday AM; In Brief;
5x1400m in 30min 09.
5.34/5.50/6.28/6.07/6.08 = 6.01 average = 4.18 per KM average.
180/180/165/174/183 the heart rates after each rep.
5 min rests.
The 5.34 is 3min 58 per K pace, and a whole lot quicker than Ive been very often for a few years for a 1400m rep, other than the 1500m race in 5.34 at the Australian Masters Championships this year and the 2000m in 7.55 at Masters this year. Most importantly the calf survived and seems to be healing, didn't give me any pain while running, so the calf guards and 2-3 weeks rest seems to have worked. So a mini-breakthrough session this one.

Saturday AM session In Detail
5×1400m total time= 7km in 30min 09 secs. @ 4.18 per Km.
Average time for 1400m = 6.01.87 Rest between intervals 5 min.

Interval times, 2×700m splits and heart rates afterwards;
1. 5.34.03 (2.42/2.52) HR 180.
2. 5.50.43 (2.57/2.53) HR 180.
3. 6.28.42 (3.13/3.15) HR 165.
(Deliberate attempt for this rep/interval to take it easy and also nervous about 2 greyhounds running free on the oval)
4. 6.07.83 (3.03/3.04) HR 174
5. 6.08.63 (3.06/3.02) HR 183
Strong easterly winds, so was finding the first 200m or so of each rep harder, and from about 350m to 550m was getting a boost from a significant tailwind.
Grass surface pretty good only a slight uphill in one section almost dead flat 700m course.
Excellent conditions to run in only problems were a few dogs running off leads as per usual, and a bit of niggle in right calf and left hammy, but overall a very pleasing session, PB for this session, and feels like we are starting to break a little new ground, although its only a small improvement from where I was at the start of October 2010, and the heart rates were mostly a lot higher.
Calf remains the major injury concern, but the very good news is the achilles was not a problem at all. Calf guards allowing me to run pain free though, mostly just pain later in the day when I took the calf guards off…but a few twinges here and there, I’m guessing its healed significantly since I injured it half way through the Melbourne Marathon on 10/10/10, but not fully healed yet, and will be very suspect for the hilly 6 inch 46km off-road if still in the current state, but I am able to train relatively pain free today, so some shorter races should be ok.
nothing earth-shattering and the heart rates need to come down, but this session gives me hope I can make progress rather than just try to maintain, hold onto some of the leftover fitness from Melbourne.
Positive session, bit of a breakthrough with the 5.34 first rep and then holding onto sub 6 for the second rep but plenty of work to be done to get where I want to. Some good gains there today, and Calf, so far so good….very glad the achilles was good this time, so looking good again maybe…


I bit of a weekend warrior effort this week, but 3 solid sessions with the 4.18 per K 5×1400m a highlight. The achilles seems to have fixed itself, thanks God!, and the calf and hammy concerns/niggles seem manageable this weekend, so maybe can get on with it from here…

So The positive momentum is alive, the injuries, seem possibly beatable today although the calf and the hammy? (or whatever it is) are ongoing issues..., and its hopefully game on for John Gilmour 10k this Friday if my calf continues to survive/behanve enough to allow me to race at close to full capacity. That said I am being very careful to accelerate gradually, and so far the calf guards are playing their part. So far so good...Onward!!! Must get a copy of John Gilmour book this Friday too...

2 Comments:

Blogger Sling Runner said...

Jon - that was a cool dream. I like that 5 x 1400 session, should be a good workout for the track 10k

Sun Oct 31, 10:52:00 pm AWST  
Blogger Ewen said...

Don't do anything silly in the 10k Friday. I'd hate to see a torn calf ruin your track season.

Good idea to hit the track - see how close you can get to those old PBs, or at least record some improvements and "recent" PBs. Great track session too. I'm nowhere near doing 1400s at 4:18s. Wish I was!

Mon Nov 01, 05:05:00 pm AWST  

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