JONATHON's MARATHON ASSAULT!!! 2004
There are only 2 ways to live! email Jon or sign Guestbook...24/10/04; Rottnest Marathon experience*WAMC!*.CRmsgbrds
This is Jonathon's BLOG about my first attempt at a marathon in 2004 A.D.
Ran Perth Marathon on 11th July 2004 in; 3 hours 55 minutes 02 seconds....139th of 253...
5min 34 per km (21st of 31 Men's 30 age category).
Very happy with that! Also did a small P.B. for the half-Marathon, going through 21.1km in 1 hour 42 min. 48...
See RACE REPORT here(includes race photos), and more photos here and at bottom of this BLOG page...
WEEK 11 (05/07/04-11/07/04);
Volume;726min . Sessions;8 Best RHR;45 Sleep;47.75 *5
OD/LSD sessions;cycled 30km, cycled 39km (with Steve on the Saturday before the race!, but at very low intensity, good to ride on a small section of the course for the race from the Narrows along the South Perth foreshore, good mental prep.).
Reps sessions; NIL (resting my "shins".)
Hiking for a short distance in the hills at low intensity, in some very beautiful surroundings with a friend, was a good mental interlude on the Friday before the race to go there with her.
RACE; Ran 42.2km (of course!) 3hr 55min 02 (half-mara-splits; 1.42.48/2.12.14)...5min 34 per km (average for 42.2km).
RACE REPORT;
Race-plan was to try for sub 5min Km's in the first half (which I did), and sub 6min Km's in the second half. Couldn't hit the sub 6min per km times from 31km to 41km....
Comments for week 11;Decided not to run at all this week, to give the shins a rest before the big race. Had a fast but short 20min cycle to start the week (24km/h-26km/h stuff) on the mountainbike, and then did a three 60min-90min cycles at low intensity. Went bush with a friend on Friday in the hills, which while hardly a session, was an excellent! mental interlude from everything else. A few days of leave from work very! important! Went cycling with a mate on Saturday morning, was planning on a short ride of say less than an hour, but it turned into a 2hr+ 39km ride, which was a bit longer than I wanted the day before the Marathon. However, big positive was that it gave me a chance to view some of the course beforehand, which was very good mental preparation for the race. Made sure I kept the intensity as low as possible, at around 17km/h. Overall almost the perfect taper week before the race, although if my shins were not so sore on the previous Saturday, I would have tried a short reps run session early in the week. RHR's were excellent on Thursday and Friday morning (the best Ive had this year!), although it did bump up a lot on Saturday morning, but the 39km ride sorted that out. Sleep was ok, the best its been for a few weeks, although would have liked a bit more on the last two nights.
A successful final week, almost everything went to plan, and God blessed me with my first sub 4 hour Marathon. Excellent, Wuhoo!!!!!!!!!!!!!!!!! UTG!!!! C'MON! Bring it on!!!
WEEK 10 (28/06/04-04/07/04);
Volume; 508 min . Sessions; 7 Best RHR; 49 Sleep; 46.25 *13
OD/LSD sessions; cycled 36km.
LFD session;cycled 43km (Tuesday), HR 150, (a bit too high to be an LSD session), good n' hard ride all the way.
Reps sessions;5x2km HR-183-198 (Wednesday) Beat the total time for the session I did last Monday, by 23 seconds, although I struggled with breathing a bit this time, had to be careful to avoid a "stitch". Worked very hard at the end of the last rep, which is where I had the "198" beats per minute at the end (the usual extrapolation from 10 seconds method)...which means I was really going;
"full bore UTG", "warp 9 captain", "cut sick","hill sprint", in the words of Leighton Hewitt: "C'mon!", "full throttle",
"pedal to the metal", "faster for the Master", "stay of execution", "WOOW", "scrolls of the megilloth", "exerciser" "tunnel vision", "wildfire", "Viento Borroscaso", "flat tack", "flat out", "go!go!go!", "attaaack!", "on the offensive", "pushin the tempo", "ready steady go" etc
at the end of the last one. Last rep was my 3rd best time (of 5), and 18 seconds quicker than my last rep on Monday last week, so very happy with the way I paced the reps session to do a negative split at the end, rather than fall apart on the last one.
4x4km HR-165-186 (Saturday) Beat the total time for the identical session I did on 11th June by 3 min. 34 secs. Felt good. Limiting factor was fatigue in the legs, which is good, because that is what the limiting factor should be on this kind of workout. Shins were pretty sore during this one, but managed to nurse them through the session, without using any voltaren (forgot to bring it with me). Really went for broke on the last one, was utterly exhausted at the end of it, although the heart rate wasn't anything like my last 2km rep earlier in the week. Different types of tiredness.
2km reps were higher intensity of course. Very pleased with this 4km reps session, achieved my target time for the session with more than 2 seconds to spare, although I really did it hard on the last one to get there, again I think I paced the session fairly well, as I knew the last 2 reps would be very tough as most of my reps work has only been 6-10km in total. So I made sure the second 4km rep was pretty fast. A successful session!
Comments;
Getting a bit behind on the sleep, need to catch up on that a bit in the last week or so,as someone reminded me of this week, probably need to be averaging over 7 hrs a night (49 for the week), in the last week at least. Good to get 2 reps workouts done this week, really needed to get them done. Three would have been better, but not sure my shins would have made it through three reps sessions this week. With my shins playing up again, I think I have done all the running I dare do before the Perth Marathon on July 11th. Last week being very much a taper week anyway, will not be doing any OD/LSD/LFD sessions longer than about 2 hours or so. Hope I have done enough distance and reps to give me a decent shot at sub 4 hours. Also good to get two decent longish rides in this week. RHR's were ok. Sleep was a bit better, but still not enough, really need to get a lot more in the final week. Would like to have done more sessions, but with all the messy work timetables I set myself, going rockclimbing with friends from church on Friday night (which was awesome fun!), and other things, it was a bit tricky. Volume was ok in that I hit the weekly ongoing target of 500min, but would have liked to have done an extra hour or two.
Overall a decent week, which gives me confidence going into the final week, especially having got 2 reps sessions done.
WEEK 9 (21/06/04-27/06/04);
Volume;474min . Sessions; 12 Best RHR; 48 Sleep; 44.5 *18
OD/LSD sessions;cycled 34km,cycled 33.5km.
Reps sessions;5x2km (Monday) HR's 180-190, good session to start the week with.
Comments;Started well, but a bit of a frustrating week. Just couldnt get in the right position physiologically/psychologically/logistically to get my long run done, or get some more reps done, although I did at least get the one reps session done on the Monday.
RHR's were decent all week, but I wasnt feeling well on Friday night, and I spent most of Thursday trying to get bills paid and stuff like that...Did a lot of cycling, with about 4 longish sessions, (did a P.B. for one of my short sessions on Sunday) and the short run I did on Wednesday, I had a lot of shin soreness, so felt I should avoid the running for a few days.
Took bike into get front tyre repaired, and bought some more Carboshotz.
Looks like I will probably not get a chance to do another 35km+ run, its going to be too close to the big race to do any more than the 1 monster OD I did last week. That should be enough though, guess I will find out for certain on race-day. Will need to start building up the glucose in particular(and carbohydrate in general), fluid; stores from end of next week onwards. Probably room to do a few more reps sessions, but other than that travelling fairly well, and looking forward to the race in 2 weeks time. Week 10 will be about my last chance to put any tough reps work in, dont want to do anything too high intensity or much over 2 hours from about the 8th July or earlier onwards....This was week 26 for the year, and I have just made my 500min (weekly average) target for the first half of the year. Number of sessions for the first half of the year averaged 9.5. Was a bit of an easy week compared to last week but a bit of periodizing (hard week/easy week) doenst go astray, and its time to start easing into tapering mode for the last 2 weeks before the marathon, after which I will look to have 2 easy r & r weeks, regroup and go again from there for the next goals.
Did another 11hr+ day at work on the Sunday 27/6, so no time to do much training. So a bit of a slack week, but ok. Looks like the 36km run will have to be my last really long run before the marathon.
WEEK 8 (14/06/04-20/06/04);
Volume;619min . Sessions;10 Best RHR;51 Sleep;45.25 *10
OD/LSD sessions;cycled 33.5km, RAN 36km!!!
LFD session; cycled 24km (mountainbike! was needed! and put through its paces!)
at high intensity (racing intensity for some of it), on very! hilly! gravel tracks. Over 2 hours.
Reps sessions;NIL .
Comments;Its been a tricky week, with the overtime I have been doing at work this week, couldnt get any free time to train much, so unfortunately no reps early in the week. Positive of that was that my shins got a chance to rest after the Freo Half Mara.
Was planning to do reps or race a 10k on sunday morning but after a hard 2 hour ride Saturday morning on gravel tracks, a 45 min cycle that evening,(over 7 hours of training in the space of 24 hours), plus a late night, (but a good fun night) watching the footy on TV at a friends place south of the river--Freo losing to Port---, plus two 5hour sleep nights, and a long drive home to Joondalup, I really needed the rest/sleep the next morning before work on the Sunday.
Bit disappointed with my failure to get reps done this week, but got a very important long run done,and the mountainbiking on bush tracks was a good thing to do, so its been a good week. Resting the shins, should allow me to do a lot more run sessions in week 9/10 hopefully, its one of my last opportunities to get some good reps in, and do my last OD/LSD run before the taper week in week 11. Might get an easier week at work this time.
Long run report; 36km run was a really tough one! Used some Hammer Gels at 2hr mark and 3hr 15 mark which seemed to work well, and a CarboShotz afterwards. Really needed them. Really! struggled with the distance, ended up in the "walk for a bit, then get going again" mode a few times in the last hour or so, Ive never done that much before (stopping for awhile repeatedly, regrouping and going again.), although I saw a few people doing it in the Australian 50km Walk in 1998 in Melbourne. Its my first ever run over 4 hours, was really in "grind planetarium" mode by the last hour. Had POD's Rock the party & Boom songs in my head early on, and later Tourniquet's "restoring the locust years". It was a night run for the last hour or so, and I think as a result ran too much on hard surfaces, which was why my back and knees were very sore after, but hopefully they will sort out and my last major long run next week will be a bit easier. I am beginning to wonder if this race is going to be a bit tougher than I thought, but thats a negative attitude, and "mountains and valleys" are part of the journey.
WEEK 7 (07/06/04-13/06/04);
Volume; 502min . Sessions; 8 Best RHR; 49 Sleep; 42.75 *9
OD/LSD sessions; cycled 30km.
Reps sessions; 4x4km (Friday):low intensity for reps;HR:168-180, but hard yakka!significant muscle fatigue by the last one. Very satisfying to complete this session.
RACED Fremantle HALF-MARATHON for the second year in a row. A bit slow, did 1hr 47min 02 (5.04 per km), but mission accomplished re: a tuneup, test race, before the big one in 4 weeks time, plus my target race pace was 5min per km which I pretty much hit. (A 5min per km Marathon is 3hr 31min,--World Record is about 2hr 5 min, and last years Perth Marathon was won in about 2hr 46min, although the bloke who won the FREO Half today I think I have heard is capable of sub 2hr 20.--- and I would be stoked to get around 3hr 30ish, be happy just to get under 4hours).
Started fast as usual, 2.5k split was 11.32 (4.36 per km), and I think I held that pace or faster for at least the first 40min, so started well, 7.5km split I dont remember, 12.5km split was 1hr 4min.
Hit a flat patch (physically and mentally) between 8k-14k, where I found it hard to stay motivated. Also had problems with the blisters again, have to make sure I have a plan of action to avoid them for the big race in 4 weeks time, or I will be walking to the finish, or maybe just push through the pain barrier, probably go numb eventually??? Maybe need some better socks.
Anyway I stopped for a few minutes about 1hr 10 to adjust my socks and try and reduce the pain from the blisters a bit. Seemed to work, and after turning at the 15km mark in 1hr 15.32 was able to get going a bit again, and make sure I got under 1hr 50.
Not having any KM markers was annoying, only had a rough idea what pace I was on, otherwise I might have had a crack at the PB from last year if the blisters hadnt kicked in. [Working an 11 hr shift at work on Saturday probably didnt help either, (although I am glad I was able to get an 1845 finish time instead of a 2000 finish), Started work at 0530 that Saturday and finally got to sleep about 2300 that night so it was an 18 hour day].
Very happy to run around 5min per km for most of the way,which was my target pace for the race. 18km split was 1hr 31min 43.
Was just as much fun as last year, it really is a nice place to race, with the islands and ships out to sea in full view, and the course setup allows you to see how the others are going as well. Weather was perfect for a race of this kind. New race records and back to back wins for TI in the Men's and SZ in the Womens. Carried two gatorades all the way in each fist, same as last year. Saw Dave, and a few others I know out there again.
So I feel I am in good shape for the big one in 4 weeks, if everything else goes to plan, should be able to have a good crack at a sub 4hr Marathon or better.
Comments;
Great to "execute the sound" in the Freo Half, and also the 4k reps. Very important sessions from a psychological perspective to get done, but I think also physiologically In a good position now, with 4 consecutive decent weeks on the board. Lacking a bit in the reps department, but satisfactory. Given the injury issues, and finance issues etc etc, I have, I think I have done pretty well. Thanks God! Its been a reasonably easy week training wise, but a hard week! generally, with less than satisfactory amounts of sleep, which is important when training at this level, combined with the 11 hour shift at work on the saturday, plus the drive to Freo for the Half = an exhausting week.
Need to get more sleep, sort the blisters, and my toe, and nail at least 1 35km plus OD/LSD, preferably 2. If I can continue the reps routine, and preferably step it up a little I think I will be well prepared for July 11th. The next 2 weeks are crucial. I think I could finish the Marathon (maybe even under 4 hours) on what I have done already, but if I can nail the next 2 weeks, my guestimate is that I should be able to make significant inroads into the 3hr 15-3hr 45 zone?????? 4 weeks to go!!! :-)
WEEK 6 (31/05/04-06/06/04);
Volume; 549min. Sessions; 8 Best RHR; 51 Sleep; 44hrs *12
OD/LSD sessions; RAN 30km cycled 30km.
Reps sessions; 4x2km + 2 x flat 200m and hill sprints. On Tuesday.
Comments;
-problems with left foot, but managed to push through the pain and get it through the reps session, after rest from running and a few days of icepacks, it was fine for my long run on the Sunday.
Need to crank up the reps from here a lot if I am to do a good time on July 11th. Happy with the reps, didnt expect too much given I have not done a fullscale reps session for 4 weeks, and lacking in sleep. Did my first fullscale nightshift at work, and with some 3am starts again as well and so on, I clocked up 45hours at work this week, which is the heaviest week I have done in my current job. Need the money for car repairs and stuff.
Just wanted to ease into some sub 9min's (4.30's)if possible, which I was able to do on all 4 reps, which is pleasing. Averaged 8.47's. (4.23's per km). Worked hard on the two sprints at the end!
Tried a new course for the 30km which went well,nice flat grassy scenic,peaceful course! I got a bit dehydrated, so need more gatorade/powerade next time, also lacking in energy a lot, could be just general fatigue or maybe need some carbo shotz for future long ones. THREE long ones done, should have enough strength for 42.2km on July 11th now, Some 35km-37km will be the icing on the distance strength cake. Might take it easy next week long rides and/or a 21km race might be the go. Bike needs some maintenance, the bike is getting a bit tired/worn out, a better bike is probably worth saving up for in the future.
WEEK 5 (24/05/04-30/05/04);
Volume; 536min. Sessions; 7 Best RHR; 50 Sleep; 45.25 *3
OD/LSD sessions; RAN 27.5km cycled 36km.
Reps sessions; 1x2km + 5.5km easy/slow. (ran in orthotics until my blisters got too sore to run any further, trying to toughen up my feet.).On Wednesday.
Comments; Long run was a lot easier this time, no quads soreness, and attacked it for the first half (under 6min per km), HR was 156 at the end (compared to 129 last week), so more of a LSD session this time, wouldnt call it racepace,that would be HR 160-170's I think, but still a pretty fast long run.
Very happy to get two weeks in a row on the board with the long ones!
Only did one rep, as I was pretty tired from the last week, and lacking in sleep, plus I wanted to make sure my shins were ok for the long run on the weekend, and wanted to try out the orthotics, to try and buy some time for next week.
WEEK 4 (17/05/04-23/05/04);
Volume; 507min. Sessions; 8 Best RHR; 50 Sleep; 48hrs *0
OD/LSD sessions; RAN 27.5km cycled 48km.
Reps sessions; NIL (still too sick early in the week, and busy with work).
Comments; --Still SICK this week so didnt train much early in the week. Really just the two long sessions on the weekend. Lots of hassle at work. Took my 3rd sickie in 2 weeks from work to try and get well.
--Negative is that I am way behind (a few weeks behind) on reps now, which although not as important as the long run, it means a sub 3 and a half hour Marathon, is most likely very tough or not possible now for July.
--BIG positive is that I completed the 27.5km run on the Saturday, which was a huge challenge and a huge stepup from the 17km I ran 3 weeks ago. Its the furtherest I have run by more than 5km. Last 45min of this 3hr 16min run was what I call "shuffle mode", and the last 16min was what I call "extreme shuffle mode".
--I was so!!! sore from this run, my quadriceps were sore for 2-3 days, an example is that I had huge dramas getting down steps at church on sunday night, and work on Monday as a result. Also very happy to get my ongoing weekly target of 500min.
WEEK 3 (10/05/04-16/05/04);
Volume; 421min. Sessions; 8 Best RHR; 49 Sleep; 51.75 *0
OD/LSD sessions; cycled 36km, cycled 33km.
Reps sessions; NIL (too sick for reps)
Comments; SICK!!! this week so had to back off on the training a lot.
Tried to run a long one, but had to abort after 3-5km, due to blisters from the orthotics I bought this week, although the orthotics did eliminate the shin pain. Tough trip to get the orthotics early in the week, as I was so sick I should have been at home, but had to get it done.
Disappointing week, but it was all I could do just to cope with work pressures and sickness. Did most of my training in the last 3 days of the week, and even then took it really! easy.
WEEK 2 (03/05/04-09/05/04);
Volume; 814min. Sessions; 9 Best RHR; 48 Sleep; 53.6 *4
OD/LSD sessions; cycled 51km,cycled 60km, cycled 44km.
Reps sessions; 6x1km + 2x hillsprints Thursday. Three sub 4min ones.
Improved average to 4.00, just failed to crack the 4min barrier for average times.Very happy with the session.
Comments; Good reps session with HR's in 190's for last 2 reps. Had to use voltaren gel on my shins/calf again to get through reps session, despite 4 days rest from running. So decided to give long run a miss this week, cycle heaps instead and try to get calf/shins right.
--I'm icing the calf as well. Had some time off from work so was able to train more, tried to push the volume heaps, and organised to go see a sports doctor who recommended orthotics, and that I increase the icing of my shins to 2-3 times a day.
WEEK 1 (26/04/04-02/05/04);
Volume; 505min. Sessions; 8 Best RHR; 50 Sleep; 44.25 *20
OD/LSD sessions; RAN 17km, cycled 73km.
Reps sessions; 6x1km on Thursday, ran a 3.30, and low 4's, 4.07 average.
RACED 8km in 37min 40 in the Lest We Forget run at Kings Park...See here for more comments.
Comments; really good to get 17km long run done, and back it up with the 73km cycle. Also good to get to the track and do a solid reps session, with HR's in 190's for some of them. Very happy about those sessions. Shins causing me a lot of trouble though this week, would not have made it through the 8km race without the voltaren. I'm icing the shins as well. The 17km is the beginning. The new shoes are great.
Background;
Mental background;
Some Triggers;
1.***Some useful chats with a student (she is a world class athlete) I gave a lift to the track a few times in 2004, while doing reps sessions, have been extremely motivating and helpful/informative. She has now returned to her country.
2.*** My brother in the USA alerted me to some useful training programs for a marathon from Runners World on the internet, which I have used as ideas for a program, which combined with over a decade of experience in training, in particular my prep. for the 1998 and 1999 50km walks, should give me a good framework to prepare with. I have used a book called "Serious training for serious athletes" which I came across while doing Sports Science at ECU a few years ago, as a model to keep my training going in the right direction, on a weekly and yearly basis, which in effect means I am my own coach. Plus I still remember many of the things the legendary Stan Jones who was my racewalking coach of 1988-1993 (when I won stacks of state championships as a teenager, set a few state records, and raced National Junior championships 5 years in a row), (and a few times since then) taught me about training and racing.
3.***A quick chat with a physio (Tim K.) while catching up with Steve, and Charlie on the way to see FREO beat Adelaide, and a subsequent visit to a sports doctor resulted in the orthotics I am using as part of my arsenal to combat the shinsplints.
4.***Racing for WAPS in the stairclimbs, and various funruns like the Bridges and City to Surf in 2001 & 2002, was fun, and motivating to have this kind of support at work.
Good memories from these times is one of the things that still motivates me now.
5.***My last two track seasons (2002/2003 and 2003/2004)with UWA Aths club, helped tune my speed, and racing well, and helped a lot in getting me ready psychologically and physiologically to go after this goal (in spite of my serious knee injuries since 2000), after getting out of condition in 2001. It was tough to comeback especially in the state I was, and to some extent still am, but I am very glad I did. Also great to get to know some of the athletes there now a little. Hopefully some good years there left.
6.***Hanging out with the boyz in the last few years, cos of their UTG attitude...,music (thanks to JC who knows who scaterd few are), and some of those late nights watching the Hewitt legend on TV carving it up at Wimbledon, US Open, Davis Cup, and the Hopman Cup (was there in person in the crowd the last two years).
7.***I used birthday vouchers from my sister, and a friend from church (went cycling with her a few times in 2003/2004) to help buy some badly needed new shoes. (Had been running in the same ones since 1999, which probably contributed to my shinsplints.)Of course thanks most of all to God from whom all good things(blessings etc) come.
After racing the Fremantle Half-Marathon in June 2003, I seriously considered the possibility of racing a full marathon in 2003, with the Perth marathon in July 2003, or the Rottnest Marathon in October 2003 ones I considered. However various factors such as; lack of distance training, preoccupation with work commitments and other factors, including lack of motivation meant I never really seriously went after it and decided to leave it til 2004.
In 2004 I am determined to give the Marathon a serious go if possible.
Main injury concerns;
I have had problems with an ankle injury in December 2003, and shinsplints (medial tibial stress syndrome) since February 2004. As of June 2004 I am still battling the shinsplints with icepacks,rest days, orthotics, and voltaren. In addition my torn ACL (basketball injury in 2000) in the knee, gives me knee soreness if I run on too many consecutive days, on hard surfaces,at fast speeds descending very steep inclines, and at other times, although this comes and goes a lot, and I seem to be able to sort that out pretty quickly with an icepack. My back has also been a minor problem since 1996, but again this does not seem to be a significant barrier.
NUMERO UNO concern is the shinsplints.
Number 2 concerns are foot blisters from the orthotics, the ACL in the knee, and L5 in the back.
2004 Training Background;
In 2004 I am averaging well over 8 hours a week of training/racing, to a total of 190 hours as of 6th June 2004. A large component of this is cycling. My general fitness is ok with best RHR's (resting heart rates) for the week ranging 47-54 in 2004, although could be better if other factors allowed, which doesnt seem that likely in the near future.
I have had RHR's as low as 42-45 in February/April/May 2003 when I was training lots, and before I had been working in a toxic work environment for too long. Flexibility of work has been good in finding good times to train though. Was on the dole (out of work) January 2003, February 2003, March 2003 and most of April 2003. I did the 2003/2004 track season, although the ankle injury and my shinsplints combined with declining fitness,work commitments, made it a tough season.
2001-2003 Training Background;
In 2000/2001 I did little or no running as shown on data page 2. In early 2000 I did some racewalking and raced the Sydney Olympics 20km Walk trial in February. I did a lot of swimming, basketball, and some squash in the latter half of 2000. In 2001 I did my first Central Park Tower race, which is a stairclimb race up all the steps of the tallest building in Perth.
In 2002 I did about 77 hours of running, and about 69 hours of cycling. I raced a few short triathlons in 2002,
and completed my 2nd Central Park Tower stairclimb race.
Data page 3 shows that in 2003 I did 95 hours of running, and 164 hours of cycling. This includes the two half-marathon races I completed in 1hr 43min (8th June 2003)and 1hr 46min 14th (September 2003). I averaged about 5 hours a week of training/racing throughout 2003. I also ran the 2002/2003 track season which sharpened up my speed a lot, and helped motivate me to get to the fittest I had been for years in April 2003, resulting in a decent Bridges 10k race of 42min 40, a 1hr 43 Half Marathon and a 54min 15 City to Surf 12km. The Bridges and City to Surf runs were close to my PB's.
Long distance training and racing experience;
I know what it takes to train for, and finish an endurance race, having competed in;
***the Australian Championships for the 50km Walk in December 1998 (World Cup trial in Melbourne) in 5hours 38min, and;
***December 1999 (Sydney Olympics trial race in Melbourne).
***raced 30km Walk State Championships, in 1992 (at the age of 18 on the Wanneroo course),
---1993 (at the age of 19 on the Kewdale course)in 2hr 51min,
--- in 1997 in 2hr 50min on the Murdoch Uni course, and;
--- in 1999 on the Murdoch Course.
In my training for the 50km walk I trained over 30km many times, and a few over 40km. These training walks were done;
1;from ECU Student Village Joondalup, to Burns Beach, along the Sunset Coast cycle tracks beachside, to Hillarys and back in 1998.
2; alongside the road from Mandurah to the Dawesville Cut, beyond and back.
When it comes to running, the longest I have raced so far is the Fremantle and Perth Half-Marathons in 2003.
The longest I have run is a few 22km training runs in 2003. I have cycled 84km once, 73km a few times, and 50-60km many times.
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1. finishing the 2003 City to Surf 12km. 2. South Perth foreshore about 8km done, and 3. Finish!!! of 2004 Perth Marathon.
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Some of my photos from before,during, and after Perth Marathon 2004.
See Perth Marathon 2004 Race Reportand Perth Marathon photopageHERE...
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