.comment-link {margin-left:.6em;}

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

. .

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, January 05, 2013

Its 2013 Anno Domini. Past stats, 2011/2012 highlights.

Its 2013 Anno Domini. I'm still running at this stage. Have had some on and off medial knee pain (hoping its minor strain of medial collaterel ligament rather than meniscus tear), but it seems to have settled down, and the hammy has been good for awhile now.   In the last 12 months I have found it more convenient to put training online on tools like movescount.com or running ahead or similiar. Im doing an online mileage challenge for January 2013, which has cranked up the training motivation a bit more this week, so have managed 42km in the last 5 days.

I'm a low minutes trained/mileage runner, at present, and I don't see mileage to be as important as the majority of people I have come across seem to be placing on it. I don't see it as the most important goal in training for peak performances. I've always thought that;
 1. the QUALITY and STRATEGY of training sessions for PEAKING/MOMENTUM maintenance, and 2. the amount of TIME on your feet in MINUTES per month are more useful measures than km/miles per week of running. I've thought for a long time that crosstraining is better than increasing running mileage alone from both performance and injury management standpoints.

However I do know that if I am to make progress on bridging the gap between where I am at the moment (somewhere around 3.30's /3.40's marathon standard I think), and the sub 3hour mob, I DO need to increase my training time from the 205min/ 31km per week that I have maintained in the last 2 years, to at least 300min-600min/50-100km+ a week for the majority of the year, and to be world class you need roughly around the 500min-1000min/150km-200km mark as a bare minimum, maybe more depending on your training strategy and what events you are targeting.

Its important to remember though that doing 200km a week or 750 minutes a week, is not worth as much as doing 150km a week or 500min a week if the strategy and peaking, periodisation and other factors are not heading in the right direction.  

Just checked someone elses blog and in a FREAKY coincidence it appears they have a similiar thought to me regarding the Mona 2x7x365  "super session", and the run every day streak thing. Increased mileage or running more often doesnt automatically improve your performance without other things being worked on.
See here
Pretty sure I chatted with the great man (one of Australias 3 all-time greats in marathoning) Mona himself about something like this a few years back, and I suspect he may have been misunderstood slightly here. Thats not to say doing the 2x7x365 super session or increasing your mileage, or time training, or frequency of running doesnt have any potential for dramatically improving performance IMO its just that its more complex than that alone IMO, and/or at the very least there are other methods that will get the job done...

Not that it matters much for me anymore, as it looks unlikely now I'll ever compete for a national team, but I suppose it still could happen in the next 6 years or so, or maybe I'll go the ultra route like Dave has in the last 2 years, and he has scored two internatial guernseys so far, but I'm not holding my breath at this stage. I just think I've got the mindset and the desire, that it might happen somehow. "And pigs fly" I can hear pretty much everyone saying, but thats ok. Thats one purpose of blogs, to write down a few crazy thoughts, and try and use them for something worthwhile.

In my Melbourne buildup last year I had several 300-400min/50-74km weeks in the 12 week rampup, which is what I need to do more of, although not neccessarily all year round. In addition my overweightness is heavily correlated I think. More minutes trained should = 5kg-10kg LESS fat to cart around (Especially up hills), so faster times. In the Melbourne buildup I got down to 77kg. Now its back out to 81kg. In the good old days more than a decade ago I was 65kg.

Runners paradise again, I can't believe the 3.49 is mine in spite of the sickness, the money hassles, the injuries, the dodgy watch, the 4 years of failure. Airborne!!!!!!!! Yeah!!!!!!!!! Melbourne 2012.
It was a sweet blessing to finally get the 3.49 PB in Melbourne Marathon after 4 years of failed attempts and despite being plagued with sickness in raceweek. Gold Coast 1.44 Half was a good hitout, that had me heading in the right direction. Both 2011 and 2012 have been solid years of significant racing and training improvement, without a lot of spectacular race results as yet. My only PB's have been 6-inch 2009, 2010, 2011, and Melbourne Marathon 3.49, so yet to really hit the jackpot yet, although the signs are the big one is ready to drop if the momentum is maintained. I think actually since 2008, I have been ticking over well and that shows in my Marathon Season bests being 3.49-4.11 for 5 consecutive years. 

CELEBRATION TIME in 2011 a 6 foot finish!

6 inch 2011 a 5.30 PB! 3peat PB in my 6th 6 inch 46km.
On the negative side finances, family needs, and my injury timebombs are 3 big whammys ticking, and only through the grace of God, have I been able to continue progressing especially in the last 2 years.

Highlights in the last 2 years

Have not had a lot of highlights in 2012 races, but feel I gathered a little momentum on 2011 with mainly a small but very significant time training/mileage increase, and smarter training (for example doing and attacking the medium runs more, and longer buildup by 2 weeks). Doing long runs with BT runclub people prepping for city to surf marathon helped a lot with the first few weeks of my Melbourne buildup this year, a medium run I did at BT, and a long run with TRC's Marathon Train all helped things lift up a cog or two, so come Melbourne Marathon 2012 I was the best prepared ever by far. If it had not been for the sickness in the final week, I think my 3.49 PB (which was 8 years coming!!!) would have been much bigger.
Ran  four 47min 10km races Bridges (47.02), Lake Joondalup (47.30), Fremantle (47.16), and John Gilmour 10k track (47.17 including 3.39 first 1km, 74 second first 400m), none of which were disasters, but nothing special either especially given I got to 10km in my Melbourne Marathon PB in 46min 09.  Probably my best short race was the 21.58 5k track early in the year which is only 9 seconds off my track PB from almost 10 years ago. Had a lot of fun in the Perth Trail Series, although it was more about hard training sessions than racing for me in those.

 Qi Gong was a special one for me see http://runmara2005blog.blogspot.com.au/2012/02/perth-trail-series-qi-gong-14.html 
2012...Highlights; .
*Melbourne Marathon 3.49.PB....
*Gold Coast Half 1.44 (best time since 2006, 5th best ever).
*Perth Marathon 4.06 (7th best time and my 9th consecutive finish)
*Masters 5k track 21.58
*Masters 100m 14.3
*Joondalup Half 1.47 Bunbury Half 1.46 Busselton Half 1.49...
.....................2011 Highlights;
1.- 6 foot 45km trails race 6hrs.53min (a major dream come true to finish this race)...............................................
2.- 6 inch 46km trails race 5hrs.30min (PB! again by 19minutes...first 35km in 3hrs 55 was good)...........................
3.- Freo 10k 45.51...best time since 2005.
4.- My 4th Melbourne Marathon 4.02 (first 30km in 2.38 was good...4th best marathon time and only 7min off the PB, plus running with the elites and teamWA was memorable magical special surreal etc :-)).....
5.Stirling Ranges training camp...
6. Moneghetti Camp II....
7.- My 8th Perth Marathon 4.12 (need 2 more to become a spartan)...................

6 foot 2011 45km trails race in the Blue Mountains in 6hr 53min, Gold Coast 2012 Half in 1.44, Melbourne 2011 in 4.02, Melbourne 2012 in 3.49 were 4 interstate races that all took minor miracles for me to get to the start line, but were all season highlights for me, (plus the buzz of exotic locations, incredibly exciting atmosphere and so on) without which my motivation would have been low to carry on.

Giving my all to get under 1.45 in the 2012 Gold Coast Half

Looking for a gap to lead the elites Melbourne Marathon 2011.

There are plenty of interesting options in Western Australia, but I know going interstate is always going to be more motivating for me, plus the courses are better, and the fields have more depth and competition. Even if I'm not racing in the state team, it sure feels like it every time. On the other hand, if God wants me to keep running, nothing can stop him from helping me, and no matter how unlikely the circumstances may seem I must push on if he gives me the opportunity.
2012 Melbourne Marathon hoping I was still a PB chance with 2km to go and a dodgy wristwatch, but I finished much stronger this year and came up with over 5 minutes to spare and the 3.49!

I don't think my Melbourne 2012 marathon result of 3.49 was a fair result for my training, as I was too sick in raceweek, and almost did a DNS as a result, but a last minute loan (one of the ones I am still paying off now), and the fact that I wanted my kids to get on the MCG, were some of the factors that swayed me to give it a go. I think there was at least another 10-15minutes in the tank and hopefully I can prove that in 2013.

I feel like a broken record saying that as I have been disappointed with my Melbourne Marathon (MM) ( see Since 2007; Melbourne Marathon missions )  result every year since 2008, but maybe thats the nature of the marathon so many things need to go right to have a dream race, and its hard to get them all right. Still think its the best race I know of in Australia for me to chase a PB in, although Gold Coast and to a lesser extent Perth are good too. In the end it was a dream come true and the highlight of the year, probably one of the best moments of my life, right up there with finishing 6 foot, getting married having kids etc etc,  even though it was only a 5min PB, just given the circumstances... I remember saying to running friends the day before I was too sick to PB, so was a glorious surprise to come good on raceday enough to get it. I spent much of the race unsure if I was going to make it, as after 20km my watch issue made it harder than normal to tell what speed I was on. Apart from the sickness a lot of things went right in MM 2012! no major digestion issues, no major injury issues, and drinks/carbs was sufficient to maintain attack all the way. Plus my best ever training buildup (and the nasal salt spray on race morning with 16 sprays) gave me strength to push through sickness and come up triumphant! 

- 2008 (DNF due to severe ankle sprain),
-2009 (4.11 including a 16min? toilet stop) , 
-2010 (4.05 with a calf strain),
-2011 (4.02 with drinks/ glycogen issues and quad cramping, and also 2hrs sleep for 2 nights before the race including severe headaches from the hotel room), 
- 2012 (3.49 despite spending the last 70% of the race blowing my nose on my sleeve/arms, after getting through the first 10k in 46min thanks to the nasal saline spray, see MM PB in my 3rd sub 4.)

Thanks to the Creator Triune for the 3.49 PB!!!!!!!!!!!!!!!!!!!

Melbourne Marathon 12 week buildup comparisons;

weekly time(minutes) (week 12 includes the marathon);
2012; 318 min 455, 382, 212, 340, 146, 444, 103, 194, 213, 142min, 262min
2011; 64 min 259, 182, 375, 28, 270, 205, 195, 236, 226, 250min, 314min
2010; 22 min 43, 129, 103, 367, 420, 203, 84, 208, NIL, 158min, 245min.
weekly km (week 12 includes the marathon)
2012 48km 62km 62km 41km 52km 22km 74km 20km 35km 39km 23km 48km
2011 13km 44km 37km 50km 5km 50km 30km 33km 39km 34km 32km 53km
But more importantly, I want to try again (if my body is up for the marathoning game for numero 10 anno domini in a row) to raise the bar in training to a higher level in 2013 than in 2012, and make up some ground on the sub 3 hour mob, and maybe even overtake them. If I can't do that, maybe its time to pursue something else, or just be patient until I can. 

Some stats since 1992;

(RHR refers to best Resting Heart Rate recorded each week.)

A.D.     time/distance               sessions per week     RHR

                            The thing that really amazes me about my 2011/2012 stats is how low my RHR  (Resting Heart Rate) is now compared to 2008 and before. Maybe I just didn't take it as often or as well then, or maybe my accumulated injuries is stopping me harness a big motor, or perhaps I am reading it wrong, because the drop from 48 beats per minute to 38 beats per minute is a big one.
2012     178 hours (1651km)              3.13                                 38.02 bpm
2011     188 hours (1654km)              2.92                                 38.79 bpm
While meter reading for work from 2008-2010 I was walking 6-10 hours 5 days a week, so had continually tired legs. Its hard to remember now exactly how this influenced things, but it was a big and unusual, unique factor.
2010     149 hours                               2.13                                 41.56 bpm
2009     149 hours                              
2008     106 hours                               1.63                                  48.75 bpm
2007     107 hours                               1.40                                  49.80 bpm
From 2003 to 2006 I did a lot of cycling and swimming crosstraining to help manage my knee injuries, and get ready for  my first 3.55 marathon in 2004.
2006     229 hours                                4.71                                 48.81 bpm
2005     360 hours                                6.92                                 46.96 bpm
2004     410 hours                                8.6                                   50.19 bpm
2003     269 hours                                8                                      47.92 bpm
2002     162 hours                                6                                      47.92 bpm
Stopped racewalking in May 2000, mainly swimming and cycling due to my knee injuries from basketball accident in October 2000, and meniscus tear in May 2000.
2001     80   hours                                4                                      49.61 bpm
2000     94   hours
Mostly racewalking with some occasional run sessions or races including my 41min 10k PB in 1998. Did the Australian 50km walk championships in 1998, my 5km walk PB (23.36), 20km walk PB (1.46) and the Sydney Olympics trials in December 1999 (50km walk) and February 2000 (20km walk).
1999     137 hours
1998     143 hours
1997     129 hours

In 1994-1996 I was mostly injured or semi-retired due to focusing on university studies.

In 1992-1993 I was mostly doing Junior Racewalking including a World Juniors qualifer 10km walk in 48.28, which was a state residential u/18 record at the time.

1993   93 hours

1992   88 hours

Would be a whole lot easier if I could improve the finances and to a lesser extent the injury issues. I think I am getting better at juggling family needs with my racing needs even though its a struggle, my racing goals can be very enriching and motivating to our family life (my wife and kids, and also extended family) too, so long as I don't neglect our family and finance needs. My kids are starting their kindy/school life now, so its a brave new era for our family.

So in 2013 I've got goal races, for example the Perth Marathon, and races I will be doing for training advantages and fun for example the Perth Trail Series (http://perthtrailseries.com). In recent years I've learned to be fairly flexible about goal races, and training plans, and while I have a loose framework of training plans, and goal races, I'm flexible with that, and prefer to commit closer to the event. I still have an arsenal of training strategies, and know more courses, and more runners in my area. I'm using trail running as a good alternative to pounding my knees with bitumen and concrete all the time, and if I am to run daily that has to be the case. Cycling, swimming, hiking, tennis, bodysurfing, or gym as a recovery aid would be good, and I will do that if I can find good affordable options. Maybe I'll have to get a Jetts membership or save up for a pushbike soon to activate those options fully, although bodysurfing and hiking for free might be better. So I'm attempting to saddle up for hopefully an exciting adventure of a ride on the 2013 horse


Blogger Ewen said...

Last year was one of your best since I've been following your blog Jonathon, so you must have been doing something right! The 3:49 was excellent. Hopefully you can unlock further potential there, and in ultras if you go that way... yes, your best chance for the green and gold - Martin Fryer is still representing AUS at 50+ years of age.

All runners respond differently - there'd be a broad range of mileage v intensity - from my friend Rachel who runs a 2:51 marathon off 90+ miles a week to those who run the same time off 40 miles/higher intensity.

All the best for 2013!

Mon Jan 07, 01:22:00 pm AWST  

Post a Comment

<< Home