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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!), 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
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
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)
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
May; Ultra TRAIL AUSTRALIA;
2016 50km 9 hours 50min
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


Most races since October 2009; >
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 Jordan into the world June 2010 A.D.!
Kathryn and I welcomed our son Jacob 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, July 03, 2012

Gold Coast Half 1.44.49 SB!!! Thunderstruck

Sunday 1st July Ran the Gold Coast Half Marathon in 1hr 44min 49secs. HR 189 at end (pedal to the metal finishing sprint after stepping up the pace a fair bit with about 400m to go chasing the sub 1.45....) A bunch of my race action photos coming early next week.

At the start line in the darkness about 5.55am with our course ahead of us lit up only by the streetlights of the Gold Coast Highway which we were about to run down, the PA fired up with ACDC's epic metal tune THUNDERSTRUCK,Thunderstruck link a very appropriate bit of Australiana which further enhanced my racing mood, and I just knew it was going to be a good day.

 Was also nice to see an ex-c-teamer friend at the start and say hello to her. Was keen to get a solid start and hit some 4.15's early on but hold back a bit and avoid getting sucked into sub 4min stuff, and then try and lock into some 4.30-4.45's, with the hope of holding onto at least 5.00-5.15's and sub 5's if possible all the way to the finish...

Gold Coast results link page 67 of half results. net time; 1.44.49 gun time 1.45.06
244th in age group. 1668th of 9035 finishers 1297th male.
net time splits; (based on my wrist watch basically subtracting 17 seconds from each gun time cos it took me 17 seconds to cross the start line from the moment the gun was fired, cos even though I was near the front of A-grade in a field of 10,000 or so, there was hundreds of A-graders and the seeded, elite runners in front of me...)
net times as best as I remember them;
1k; 4.18
2k 8.30  (4.12)
3k 12.58 (4.28)
4k 17.38 (4.40)
5k 22.08 (4.30)
6k 26.51 (4.43)
7k 31.42 (4.51)     
8k 36.24 (4.42)
Started with aim of holding onto 4.15's with sub 1.30 pacers for 2-5k, and then settling into 4.30-4.40's.
Pretty much did that although I lost a few seconds from 5k to 8k...

10k 46.48 (5.12's)
12k 57.48 (5.30's)
14k 1.07.35 (4.53's)
Then I was hoping to hold onto 4.30-5.00's, but was consistently drifting back, and losing ground. My hopes for a PB started to fade.
Superman aka man of steel hahaha struggling to keep up with me but Melbourne Marathon Man is in front of me.
Struggling to hold onto pace and slipping out to some 5.15-5.30 per K rubbish in the last 7k...
18k 1.29.14 (5.24's)
From 14k onwards I could not maintain the intensity and endured the disappointment of seeing the slower 1.40 pacer getting away, and my last hopes for a PB now gone, I knew I was running for something around the 1.42-1.46 mark...leg weary and just trying to hang on until the end.

20k 1.39.23 (5.04's)
21.1k 1.44.49.
dug deep to find a finishing attack and got the reward of a 1.44, by remaining strong and sprinting the last 100m, although cos I started my wristwatch when the gun went I initially thought my time was 1.45.05 (which is about right for gun time, but that includes the 17 seconds it took to get across the start line)...
Giving my all pedal to the metal, heart rates in high 180's/low 190's in the last 150m to sneak under the 1.45 mark for the first time since 2006, 6 years ago in the 2006 Fremantle Half.

Mixed emotions....

Fantastic sensational day in so many ways. Failed to beat my 2005 1.41.07 Freo PB by 3min 42 secs, but I did just manage to sneak into honourable loss/fail status and vindicate my A-grade status, hit a big 2minute seasons best and my fastest half for 6 years, and 4th fastest ever so far(Freo 2006-1.44, Freo 2003-1.43, and the 1.41 in Freo 2005, the only ones faster, my fastest Perth Half is the 1.45 in 2008, and the 6th best the 1.46 in Bunbury this year, most of my 20-30 half marathons in the last 10 years have been around the 1.47-1.54 mark). So got to be happy with progress. Hearing accadaccas thunderstruck before the start was a highlight for me, guitar work like that is pretty motivating for me at the start of this kind of run....Supernatural kind of surreal day. Memorable! these kind of special moments come along only occasionally, so a lot to thank God for.


Its a bit of a miracle again I got to be there, but a couple of cashies loans got the $119 flights paid for, splashed out $134 on accomodation for a night 2km from the startline, and spent about $80 on fast food, bus fares etc to survive the weekend. Hope to come back better prepared again in future years if God allows me to...:-) Joyous for sure.!!!

Photo above having some fun borrowing the victory dais after watching the elite big gun battles on the big screen in the marathon...
A webcast replay of what we saw on the big screen is @ http://webtronwebcast.com/gcam/2012/ ONE HOUR of COVERAGE including expert comments by Michael Shelley (our fastest London Olympics bound runner, and medallist at the 2010 New Delhi Commonwealth Games Marathon).

Didn't train much in the 2 weeks between Perth Marathon and Gold Coast Half Marathon due to being too busy/lazy, and also cos I felt it wise to try and give my body a chance to recover well from the Perth Marathon, which I was a bit sore after for a few days...Did 3 run sessions in that 2 weeks which were;

3rd post Perth Mara 2012  session; Thursday, 28/06/12
  • 6.0km
  • 00:27:18
  • 04:33/km

3km splits 13.19/13.59. HR 180.
1km splits 4min 01, 26, 52, 51, 30, 38.
not much winds, fairly calm conditions. good workout high intensity. 45.30 10k pace, so pretty good. would like to be 2minutes quicker, but not ready yet, but I think I am improving significantly.. no injury issues really. ankle well behaved. raceday is game on.

2nd post Perth Mara 2012  session Tuesday 26th June;
2x2km intervals 4min rest. HRs 177, 180.
7min.58 (3.50/ 4.08) (downhill first K and tailwind all)
9min.21 (4.17/ 5.04) (uphill last K and into headwind all)
 Not hugely motivated tonight but I was keen to test out the ankle after 4 days of no run sessions (although I did jog at the park on sunday and across roads at work today.), and with GC a few days away. Dodgy hammy has been a bit touchy lately too, but only a minor niggle at present. Groin inflammation after some runs also becoming an ongoing niggle but just a minor issue after runs only, not during.

Was a bit surprised with the first rep, even with a tailwind it was faster than expected, really nice to be sub 8 again. A good sign. The best bit though was that even though I am still! getting occasional twinges of pain in the ankle (medial and lateral) since I hurt it friday night, it was not a problem tonight while running at sub 4 minutes per K, so provided I don't re-injure it, and I am extra alert to that while running, I think I am good to go as far as racing this weekend. I seem to have recovered from the Perth Marathon to a significant degree, although I won't really know that until near the end of the race on Sunday. I'm going to try and "wing it" on race day, and hopefully my body will be willing to step up. Still a few more days this week to try and sneak in some sessions before race-day, but tonight gives me a big confidence boost. As I type this I am icepacking my ankle as a precaution, to try and remove any inflammation remaining in the ankle. Struggled into the headwind uphill in the last 1k of the second rep and was a bit disappointed with that part, but very happy that I managed to average under 4.20's, and the ankle didn't flare up much, and survived unscathed. Getting excited about raceday now. Will be shooting for a PB (sub 1.41) and I have checked on the official website and raceguide to see who the pacers are...and have memorised the colours of their balloons, for example the 1.40 pacers will have a green balloon. I should get an A-grade start (sub 1.45), although the seeded and priority runners will be in front of me. My main goal with this race is to explore the race, the venue etc with the hope of coming back in future years to have a go at the marathon maybe, but being a fast course, I'd be mad not to have a shot at trying to get the PB (2005 Freo 1.41) too. Will be hoping to at least get a 1.44-1.45 SB on the board, and if it blows out to 1.49 or something that will be disappointing...Will be ecstatic if I can hit 1.40 or better. Trainingwise I can't say Ive ticked all the boxes, its been all over the shop this year as per usual, but I've held onto a consistent 35k a week, and my intervals sessions have showed some progression in them, and the Perth Marathon should give my strength a boost, so as long as I have recovered from the Perth Marathon ok and that is a significant IF......I should be primed to attack the PB again on Sunday...The ankle is something I will have to look after, although it does seem to be healing.....A few variables ahead but looking forward to catching up with some of my CR friends, seeing how my BTrunclub teammates and the Front Runner crew people all go too....see what happens...Its in Gods hands...

1st post Perth Mara 2012  session Friday 22nd June;
Ran 5.4km 30min 19 secs @ 5.36 per Km 90m of climb...
roughly 2.7km laps; 15.09/15.10. HR only 129 at end.
Decided to try and sneak a run in after 
I got home tonight, and test out my new $9 headlamp on my new hilly local roads course.
headlamp was pretty good. It was 8 degrees so I decided to run with my Freo beanie even though I knew it would make me sweat more, cos I figured it would be a bit cold early on, and it might help to keep my headlamp in place. About 5 minutes into the run on a steep hill I decided to run on the grass next to the road to get a break from the pounding a bit..2 minutes later I stepped on a plastic sprinkler or something and sprained my ankle pretty painfully. Walked on it for a bit, and the pain wasn't really going away but it had settled a bit. Decided to get running again, and put my weight on my other leg for a bit until the pain went away. However I had a few more stabs of pain every few minutes since. Icepacking it now. Its not terrible, but its not good. On a scale of 1 to 5 I'd rate it a 2 if 5 is extreme pain, and 1 is minimal pain. Hoping if I manage it well it will heal it self quickly, although I will be alert to reinjuring it now for sure...Other than the ankle the rest of the run I felt very good and was able to move fast with little effort. hammy was a bit niggleish on first hill, but seemed to be ok after that. I stopped being sore from the Perth marathon by Wednesday, and although the quads were very smashed on Monday, I was heaps sorer and for several days longer 6 foot track last year. I think maybe I was too slack on Sunday, it was a good race in many ways and heaps better than last year, but heaps to improve on...Tonights run has me thinking maybe some big breakthroughs are close, I just feel like I have hit a slightly better level...Just need to be gentle with the ankle and try and build a little momentum towards the GC Half, although the main thing is not to wear myself out with any big long sessions over 2 hours, be relatively *UNINJURED* and *UNSICK* , and the rest is icing on the cake for race day. Not enough time left to do a lot of training maybe if I can juggle it around work I can step things up a little with 2 or 3 good sessions early next week...

1 Comments:

Blogger Ewen said...

Great result Jonathon! You notched up some excellent memories there. Fantastic event, although the early start time is a bit of a tester. Having said that, the marathon should start at 6.30 or earlier I reckon.

Excellent to be sent off by accadacca - I think being caught up behind the elite/preferred runners may have served you well by pulling back a tad your usual 3:40 or so first km.

Sorry I missed you - saw myself at the 9k mark of the webcast and we didn't get back to the finish before the leaders had finished. See you next year or in Melbourne - I've entered the half.

Tue. Jul. 03, 05:46:00 pm AWST  

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