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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...

Saturday, November 06, 2010

47.35 John Gilmour and 4 hours on the Munda Biddi

Well the sub 40 resting heart rates are still hanging in there on my good days, and the 46km (weekend warrior effort) on Friday/Saturday including the 4 hours on the Munda Biddi keeps my 6 inch plans well and truly on track, but the 47.35 10k time was about 2 minutes slower than what I was hoping for.
Official results of John Gilmour 10k including Roberto Busis new event record...I was 23rd of 31 in the B race...

By Friday morning my weight had ballooned to 81kg on the back of a few more non-running days, and this probably contributed to my slowish John Gilmour 10k run. By Saturday I was back to 79kg, for the first time since before Melbourne Marathon (10th oOctober 2010)I think...
46km in just over 24hours on Friday and Saturday = a very hard 29 hours or so of running, which makes up this weeks episode of weekend warrior running sessions, yes I failed to get anything happening early in the week again. Maybe next week. Although I'm still metering and that to me is low intensity sub standard "mileage", but I want better than that...

So the Long run is a massive massive plus, and the 10k race was a good hitout, and so-far so good for the calf, thanks God!. Momentum building more like a freight train this week, just need to do a lot more of it, and get something going in the first 4 days of the week maybe...
feeling positive, although disappointed with the 10k result.

Saturday AM;
Ran for 4hours 03 minutes and 53 seconds (HR 126 at the end) with Dave and Bel on the Munda Biddi trail following part of the 6 inch trail race course. was absolutely shattered at the end, but very satisfied that this run will give me the required strength to finish 6 inch on December 19th, although I do plan to do a bit more than just that in the next few weeks...I will be a bit sore in the next few days I think.

Calf scare mini-drama..resolved by the Creator Triune healing...
I forgot to put my calf guards on for this run, and about 30-40min into it, I felt a few stabs of pain in the calf, nothing severe just pretty minor pain, but pain all the same, and I was worried it was going to end my run very early on, but dave prayed for me, and God chose to heal me on this occasion, and withing 10-20min I was totally pain-free, and have not had any trouble since either in the next 3hrs of running or afterwards.
My calf seems to have pulled up ok out of it, which is a very big blessing Thanks God!!!!
However, I think I will try to remember my calf guards for future runs...although maybe I should just pray more and trust God more, but, God helps those who help themselves..i.e. God has given us a brain and expects us to use it, plus although he can always heal, He doesnt always choose to and we can't demand healing. That said, it was very nice of Dave to do that, and lesson for me is probably I need to trust God more and worry less.

Friday PM;
Ran 10k in 47.35 HR 183 at end 4.45 per K average pace...weighed 81kg that morning.
1k splits; 3.53/4.37/4.47/4.47/4.48=22.52 and 4.59/5.00/5.00/5.08/4.36=24.43

47.35 for me in the B race first up, my best John Gilmour 10k time (so a personal "meet record" for me if you like after 3 efforts in the 48min zone in the last 3 years) so far, and it was a solid run with 5k splits of 22.52/24.43, so not much slower than the 46.53 I did at the Freo funrun in September, but all that said, I am a little disappointed with the time, was hoping for significantly better than that. Was probably expecting a bit too much with recovery from calf injury still in progress (no issue at all on the night but it has cost me training time and without the calf guards from The Running Centre I would not have been racing at all), and only one good session since Melbourne (the 5x1400m the other week), so the 43.49 Track PB and 41.01 Road PB are still there for me to chase, and hopefully its not too late.
The westerley winds were a problem throughout my race, and the high humidity (perhaps 72%) may also have been a factor...

Racing on the track is my world and has been for several decades, and I feel very at home churning out lap after lap, you could say its one of my natural habitats, its where Trailblazer defaults to Trackblazer instead of Roadblazer. hahaha I like the way you can monitor your progress so closely each 400m, and I always know how many laps I've done and how many to go, and I am working out 1k and 2k splits as I go, but concentrating more closely on 200m and 400m splits (so in a 10,000m the pace calculater in my brain gets a solid mental workout as well as my body) Ive never had a Garmin, only have a wristwatch, but I wrote down my 1k splits a couple of hours after the race, as i am used to remembering race splits from my races over the last 20 years+, and its just normal modus operandis for me, in this case it was 3.53/4.37/4.47/4.47/4.48=22.52 and 4.59/5.00/5.00/5.08/4.36=24.43 (if I have remembered correctly)...
I'm mentioning this partly to show how different runners come from very different racing perspectives, and this affects the way various people race...

I think the 6k I did in the morning might have made me a bit leg weary in the last 5k and I have had a pretty tough week with a minor traffic accident last week. As usual I found myself at the front straightaway (I think I'd have to run backwards almost to avoid it), so thought I'd make sure I stayed there for at least the first 400m. Cruised through 400m in 77secs a bit slower than the 72secs running with Paul Mitchell at the Auistrailian Masters 10,000m in April, and then tried to settle into something even.
1k was 3.53 which felt easy, and then legs got heavy and my 2k split was 8.30 and I knew it was going to be a tough night as I needed to be at 8-8.20 or better and I found it heavy going for the last 3-4k, with 4.45-5min per K all I could find in tired legs. So clearly I still have some work to do to transfer the 4.30's I can average for 5-7k to the whole 10k, and then try and get even faster....Was finding that I was handling the fresh westerly wind in the home straight a lot better than others, and I'd pass people into the wind, and then theyd catch me again on the tailwind in the backstraight.
Could hear some crowd support from BK and others which was nice, and I was blessed with an excellent lapscorer...Big thanks to C for that...
Finished off with the obligatory last 200m in 40 secs or so, but just couldn't find what I needed to attack in the last 5k. Was hoping to hit about 1.40-1.45's (400m splits) but ended up struggling to get 1.50-1.55's-2.00's on my better laps as usual in the last 5k...No injury issues, calf guards did their job, and not really sure, maybe its the lack of training since Melbourne, partly due to my calf issues, that brought me undone, I guess realistically with the calf injury, I was always going to struggle to get up for this one, and I should be happy just to be able to enjoy racing, and time improvements will come later...

I had a fantastic night watching the A race from the grass banks and yelling abuse I mean cheering on various runners as always seems to be the case at Western Australias version of Zatopek the John Gilmour 10,000m!!! It was my 4th John Gilmour 10k, and I come from a track background going back to little athletics in 1984, and in fact the year I first won a state medal in little athletics (1987) I was competing for Southern Districts little athletics which is based at Coker Park, and my first Senior athletics club (before I went to UWA athletics) in 1989 was Canning Districts which is based at Coker Park, so Coker park is a very special place for me, especially now that Perry Lakes track is gone.

Roberto Busi won in 30.22, (which other than ray Boyd, there cant have been a lot of WA people that have beaten that time although I think that English bloke visiting WA who won John Gilmour 10k a few years back (Angus?) did a similiar time ) and is now destined to mix it with the best in Australia soon. We wish him well, and look forward to watching him mix it with the best hopefully on TV...
Fantastic Effort from Cody to get second in 32.46! Stephen Courtney and Gerry Hill were in the top 5 and David Kennedy PBed in 34.16? with spikes and an AURA top on. Excellent running from Jockster, and Kevin also, and congratulations to Epi on getting into the 37's well overdue. Nice to see Rochelle Thorpe back to win again in 40.04?. Good to see Paul Mitchell having a go especially early on again, he is a past stalwart who not that long ago was pushing Roberto.
In the B race, some of the usual suspects were back again, and Coops and Shaun (8min PB!!!!) had good races !

I even won some honey in the draw prizes afterwards! Big Kev and Jockster you just missed out on your prizes they called you out about 5-10min after you left.
Wonderful night, and one of my favourite races for sure...

Friday AM;
Ran 6km in 31min 13 HR 162 at end. 5min 12 per K on hilly road course.
Tempo style run HR 162 at end. 3km splits 16.01/15.12, so a big negative split, as I pushed the pace a bit on the way back…Just needed something to get me going for the weekend. Best of all no injury issues wore the calf guards as usual as has been my standard thing now for the last 2 weeks. Pretty sure without them I would not be running. Hoping that most of the healing is done, and I don’t get recurrence of the calf strain, but if I do, I just will work through it again…Took it very easy for the first 3km…nice run to kick off this weeks edition of weekend warrior…
Bit of a get back into the groove run, which in hindsight was probably too close to the 10k race that evening.

So after the dust from my 4 hours on the Munda Biddi has settled, and as I recover from the shattering experiences, I am much stronger than I have been for many months now. The calf seems to be holding together, and nursing my way to a possible 6 inch PB looks a very distinct possibility. I get one more chance to get it right in a 10k at the Peninsular run, and hoping to do a lot of track racing on Thursdays and Fridays over the summer. If I can get some good track sessions done, keep the long runs coming, keep the injuries uinder control, keep the domestic chaos of work and financial issues sussed, then God willing, some good racing ahead. Maybe even the Lark Hill 6 hour race next weekend...Its not easy, and a lot of improvements to be done, but possibly a good finish to my 2010 struggles, and maybe, just maybe a fantastic 2011 awaits, with a 6 foot finish being one of the first big challenges I'd like to nail in 2011.


Blogger Ewen said...

That's a great effort to run 4 hours the day after the 10k! Should set you up well for 6". It's not too late to get those 10k PBs. It's possible to run 40-41, even into your mid-40s, before age becomes a question. Older for some people. Getting your weight down to the low 70s and the ever important consistency (not missing any sessions) will do it. Onward and upward!

Sun Nov 07, 07:36:00 am AWST  
Blogger Sling Runner said...

Well done, Trackblazer,

That's a solid effort. I agree with your assessment that the 6k tempo style run the day before the race might caused some fatique. Good job for backiung up with 4hr trail run.

For me, 5000m would be the maximum distance running on the track. If more, I'll get dizzy :)

Sun Nov 07, 08:03:00 pm AWST  

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