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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...

Monday, January 17, 2011

329min or 41km then inundated with the rat race.

I began the 2011 attack better than in the first week of 2010 with 329 minutes of running (41.5km), and had a solid 6 x500m intervals session and a solid 25.5km long run. Didn't get to my blogging that week, and disappeared into the bermuda triangle of work, worry, bills and the rat race. I started week 2 with a slow 3.5km on the monday and had high hopes of getting back on track, but it never eventuated. Really need a big turnaround to get things back on track, as I don't want too many dud weeks like this in 2011...A lot of walking around streets and plenty of sleep this week, means the resting heart rate is still around the 41-45 mark on my better days, but if i want to get back into the sub 40 domain I was in for about the last 21 weeks of 2010, I need to arrest this slide in motivation, and deal with the obstacles in my path quick smart. Hopefully the remaining 2 weeks of January will see me back on track and by mid February will be building some momentum again...

Monday 10/01/11;
Ran 3.5km in 17min 41 HR 162 Temperature about 24 degrees.
3.33/ 3.13/ 3.45/ 3.42/ 3.28 for 700m splits (laps of local park).
Easy run to get me in the right frame of mind for stage 2 of the big challenges we are facing as a family at the moment. We negotiated the insurance payout one last week after more than 2 months of trying, and so everything in January is sorted. But there is still another critically important matter to negotiate in the next few weeks, and until its sorted, its hard for me to just trust God, and I will be on edge and distracted mentally and logistically until its sorted out. Anyhow back to the run; bit slow and sluggish, plus conditioning has slipped a lot in the last 7 days, also a bit chafed from yesterdays 9km with Jacob in the pram…as it took more than 1 hour, and I didnt wear body glide or proper running shorts…so am paying for that a bit today…
Pleased I could push the pace a little on the second lap, but was just cruising along today, had no zip at all…
Usual collection of dogs off the lead, but no major dramas with them this time thankfully, not that I really cared that much this morning, the main thing was just to get the legs turning over at somewhere around 5min per K, wasn’t really in condition mentally or physically to attack any time goals…
However that should get my week off to a better than nothing start, and after a fairly solid start to the year last week, (heaps better than the 2010 effort), if I can survive this week, hopefully will be getting back on track by the weekend…

WEEK 1 2011;
41.5km of running, 329 minutes covered in 3 sessions, best RHR for week 42.

Sunday 9/01/11;
9km run with Jacob in the pram...

Saturday 8/01/11;
Ran about 25.5km in 3 hrs 9 min 35 seconds. HR 144 at end. 12.75km splits; 1.31 / 1.38
Regular walk breaks on the bluemetal sections, while not running the tricky hilly terrain of my local limestone trails.
Temperature 19 degrees when I started, and about 27 when I finished.Took 2.55L of drinks in hydration pak. That was adequate drinks, but would not have liked to have run with any less drinks. Saw about 3 rabbits this time, and had the trails to myself. Used my local parks and Ulak course to access the trails. Worked hard from 8.75K to 16.75k, hitting the 4km sections there in 26minutes and 29 minutes. Still an LSD (long slow distance) style run, with a lot of walk breaks, but the surges in pace from 8k to 16k especially, the hills, terrain and warm temperatures, combined with carrying a lot of much needed drinks, took it into the higher echelon of heart rates for an LSD workout. On the boundary of becoming more of an LFD style run. (Long fast distance), which is good, because I need to start doing some LFD long runs as well as the LSD and OD (overdistance) style long runs, if I am to improve quickly, although I don’t want to make the mistake that a lot of runners seem to make which is to do all long runs at LFD intensity. That said, what is LFD pace for me, maybe LSD pace for someone else, and also if I improve a lot, then what used to be LFD pace will become LSD pace and so forth, just one of the many reasons why measuring training by minutes instead of km is a superior way to measure training volume, although if used well, both can be useful. Heart rate is the primary determinant of intensity and therefore style of run, not pace, although obviously an LFD run tends to have a faster pace generally.

A good solid long run, my first really good one from distance and duration points of view since 6 inch a few weeks ago, so its serious game on for 6 foot now I hope. So a good way to kick off my long runs for 2011. Hopefully some big improvements in the coming weeks.

I signed up for the Moneghetti camp today also… That bumps up my January total to 51.5km in the 100 day 6 foot challenge (mileage target of 300km per month), and gets me back to being almost on track again. Hope to get to 70km-90km -ish before the weekend is over. To use a more powerful and superior measure of training volume that gets me to 252minutes of training volume for this week, after the good 62minutes (and 7km) in Mondays intervals/easy warm down run (6×500m @ 3.57 per K HR’s 171-186 and 4km easy run) combo session.
The 252 minutes so far this week, puts me above my “satisfactory” weekly target of 240minutes, which I have had for many years, and a chance of getting to the “good” target zone for this week maybe. The “sensational” target of 10 hours (600minutes) won’t happen this week, but maybe in the next few weeks…Cleared up a major insurance matter in the last few days which has been dogging my family for more than 2 months, so big thanks to God for that, and if we can get our other big issue sorted soon, I can hopefully focus more on training and less on major domestic issues…Game on maybe this time…I hope…

Ran 6 x500m @ 3.57 per Km Heart rates 171-186.Temperature 34 degrees 40% humidity.
500m times; 1.55/ 1.58/ 2.00/ 1.55/ 1.58/ 2.02…Strong north winds to push into made it tough.
Hard to be motivated in these conditions on a grass track which was so faded it was very hard to tell where to run, but I got used to it. Almost gave up and went home, (council needs to come and remark the track!) but got inspired by a young triathlete by the name of Jenelle who was doing a few laps there, and decided to give it a go.
Pleased to average under 4 minutes a Km for the reps, although I took very long 4 minute rests, which I would want to get down to 2-3 minute rests in future sessions I think maybe.

Afterwards did a few laps of the entire park for about 4km with a bloke I saw running there by the name of Matt. I nice easy run to do to consolidate the intervals, and we chatted about cricket, soccer and other stuff, which made the 30 minutes rush by very quickly. A good solid session to kick off the week.


Blogger Ewen said...

You've kicked off the year well Jonathon. Better than poor old Leyton! Yes, if you can get those 500m reps down to sub-1:50s with a 2 minute recovery you'll be ready to smash some PBs. Take some paint up there and mark one lane!

Thu Jan 20, 02:12:00 pm AWST  
Blogger Clown said...

Good work re the long run and the intervals. Great to see you're coming to mona's again.

Thu Jan 20, 03:48:00 pm AWST  
Blogger trailblazer777 said...

Ewen; Yeah well Lleyton did win the Kooyong classic and the signs are he is on the rise again, but just couldnt take the matchpoints he had against Nalbandian, some days things just dont go your way no matter how well you prepare. Agree the 500m reps need to be a lot faster, one of the reasons I didn't bother with any track racing in the last few weeks, as I am just not running well enough at the moment for it to be worthwhile to race. When I do start hitting those times again I will race. Local council finally got around a to marking the track so that problem solved now.
Clown; looking forward to catching up with Mona and everyone at that runners paradise.

Sun Jan 23, 10:40:00 pm AWST  

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