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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 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...

Tuesday, August 16, 2011

Building some base in MM week 2

Three sessions in week 3 = 50km and more importantly 375minutes, which means I am slightly ahead of the same point of MM week 2 in 2010.

“Ran” (and I use the term loosely) 24km on trails in 3hrs 22min 27 secs. HR 126.
12k splits 1.29/1.53.

The aim of this session was to take my tired legs (from the 20km the previous day), and make them stay active for the best part of 3 hours plus, at heart rates mostly above 120 beats per minute, which should have a similiar effect on the legs to that achieved by running for 44km straight. Not interested in high intensity or even medium intensity running for an OD style workout/session. As I read in “Serious training for serious athletes” (Sleamaker) back in the 1990’s the aim of an overdistance (OD) style session is building strength, and fat burning ability, and it should feel “guilt producingly easy”, because if it doesn’t its not an OD session but more of an LFD (Long Fast Distance similiar to or aka the Medium Long Run) or LSD (Long Slow distance) type long run…With that goal in mind and my program calling for a 180min long run, I set about trying to put 3hours plus on the board.

An overdistance session was an attractive option because by today I was most certainly sick with a head cold, and so instead of passing on my virus to other people, or risking blackout or severe dehydration (it was very tempting just to stay on the couch), a low intensity OD session was a good way to ensure I got the leg strength gains scheduled for this weekend, without overstressing the rest of my system too much. In addition I have had a lot of knee soreness in recent weeks due to too much running on concrete and bitumen, so I was keen to run on trails only, and explore how the NB minimus shoes that Aaron gave me would fare on a full scale 3 hour long session, especially as they don’t have enough cushioning for my knees to survive using them on roads for too long…

Wasn’t feeling like doing anything, but forced myself out there after the rain settled down a bit and a few domestic responsibilities were done.
So I loaded up the hydration pack with a few drinks, the Powerbar Gel blasts I was keen to try out, a Gu that Simon gave me, and even filled up the bladder in the hydration pack with 3L of water too. Wasnt sure how the water would go as it was the first time I had used the bladder in this pack. Unfortunately the water in the pak tasted horrible, either because I used the kitchen sink tap or because the plastic bladder hasn’t been used before, or some reason, or maybe I am just getting soft…Decided not to drink that and instead rely on my sports drinks a Gel and a bottle of water. The minimus trail shoes were going great! although you can feel the road pretty strongly on the few that I crossed on my way out to some of my favourite local trails. The weather got better as I went out there, and although I was sick for sure, it wasn’t bothering me that much except for the low energy levels, which were very significant. Diverted to some soft sand trails to avoid some dogs, and this was hard going, but still got to about 9k in 1hr 13.

Found some decent rhythm in the next 3k (16min or 5.20 per K pace), which is one of my favourite trail sections because there are no obstacles like roads, or bluemetal rocks, soft sand etc to slow you down. This brought me to the top of a hill in 1.29, and given I was aiming for 3 hours plus, I figured I should turn here at 12k from home. I went for the first sports drink pretty early about 30-50 minutes in, and then had about another 200-300ml at halfway, and used my Gel about 30-40min after that which worked well. It wasn’t that hot so drinks not a big issue although it was warming up a little. Saw kangaroo and rabbit tracks, but didn’t see any out and about. Spotted 3 black cockatoos near the turnaround which was cool, as I always like seeing them out on the trails.

Saw a burnt out car which was still burning. I had my phone in my hydration pack and got a text from my wife,, so stopped to phone her for about 10minutes, and also spent about 5 minutes texting someone else, so those big breaks of 15minutes are part of the reason it took me an extra 24 minutes on the way back, but also because I took more walk breaks, and had a niggle at one stage, plus energy levels getting very low due to the head cold. The Gel at about 2hrs 30min seemed to help me pick up the intensity a little. The shoes were excellent, and I would take them on a long trail run again I think, as long as its mainly trails and not roads. The Powerbar Gel blast seems pretty good, maybe better than Gu’s but not sure on that. Although this run turned into a bit of a hike and had lots of breaks at times, I still think the 202 min out there was very helpful for my Melbourne Marathon hopes, and a good one to ensure I maintain plenty of strength after the two 3 hour runs with V last month.

However I knew once I did this session that I would have to go into hibernation for awhile to beat the head cold, and 2 days later as I type this I have endured extreme sore throat especially on Monday which was soothed by salt water gargling, and am reaching for tissue box to blow my nose every 5 minutes. So just have to be patient, and ease back into some easy runs, mybe a medium long run, when the body heals enough, but intervals are totally off the table until I get over this sickness.

This OD long run gave me 50km and 375min for the week, which for mileage or minutes trained is about my 4th or 5th best week this year, so a good slab of base this week, even though my intervals plans are running well behind schedule, and probably won’t restart until next week, I think the MM hopes are looking pretty healthy at this stage, just need to stay positive and wait for the opportunities to come again to reload the substantial ramping up I am building towards hopefully. While most of the sessions at BTRC have been a little bit cruisy except for maybe the mount st repeat and the last 3k intervals session, and I need to manage my knee issues, I think going there has given me a good headstart on my MM plans, so need to make sure I make the most of that, and not let this sickness and other obstacles derail the foundation that has already begun. Onwards and upwards…

Ran 20km in 1hr 48min 20 secs. Heart rate 159.
Medium long run session, and aimed to run it hard with haeart rates around 170’s if possible, but felt low on energy and unwell for the second day in a row, so decided to back off on the intensity a bit early on and see how I felt. Only took one 600ml sports drink with me as a handheld.

Was a bit surprised how fast my times were given my effort level was lower than race pace but still more on the high intensity side. Got to 6km in 30.09 so right on 5.01 per K. At that stage was feeling like I might even get close to my 1.41 PB for this local course which I did on 18th August 2010 and finishes with some big hills at the end. However after about 40 minutes that low energy feeling started to kick in a lot, and despite trying to hold some intensity was only able to get to 10k alongside the freeway in 51min 09 secs.

Still moving the best I have for awhile, but not feeling good in the head when I tried to push the pace, so relaxed a bit and concentrated on hitting about 5.15-5.30 pace which is not too hard, but not the speed I like to do on long runs at the moment either. Saw Dennis out there doing a 130km ride alongside the freeway for his triathlon goals. Despite backing off a bit in intensity still got to 14km in 75min 15 which although just over 6 minutes slower than my 14k split in the Perth Half Marathon the previous weekend, is still a pretty good split about 5.20 per K pace. Last 6k low on energy, and took it very easy, especially with the hills in the last 3km, and cruised in for 1 hr 48min, which while a bit slower than I’d hoped, makes sense given the low heart rate. The next day I was pretty sick, which confirmed my suspicions that I was getting a head cold as early as Friday before this run. Overall pretty happy with this run, which confirms again I am hitting a better level than this time last year. Not by heaps, but still significantly better.

6.19km in 45min 08 secs HR 126.
Trails run near home. Took it very easy (Heart rate 126 at end) , and my knees liked the softer surface. Still a bit sore from the race on Sunday, but not as bad as it was on Monday. Thats a good sign, cos it means I worked hard enough to get some significant soreness in Sundays race. Just explored local trails a bit mostly. a fun! recovery run.


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