FEBRUARY 2006 POSTS ONLY

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JONATHON's MARATHON ASSAULT 2006!!! BLOG

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This BLOG is about; ENJOYING & improving my running...its updated monthlyish? (weekly if I can),
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Jon's 2004 Perth Mara race report..2004 MARA BLOG ..Rotto 2004...RACES 2001-2005
See 2005 MARA BLOG 4 latest SPORTS NEWS...--->Comments/Feedback FORM...
2006 goals;....1. sub 1.30 Half (), 2. sub 38min 10k () ..3. sub 18 minute 5km..(),
..4. sub 3.30 marathon...()...GOAL 5. finish 6-INCH TRACK marathon sub 5 hours....()

RAN 2005 Perth Marathon; 4hrs 2min(5.44 per km) 172nd of 277 finishers
Click photos below/ or go;-> HERE for LARGER photos...Results @ WAMC ...------>6-Inch;

Perth Mara photos via; FUSE PHOTOGRAPHY...*->->JAGS RC concept......CoolRunning BLOG GUIDE

6.5km attack at Altone

Sunday 26/2/06; AM; Ran about 6.5km in 31.51 (15.45/16.06) Heart rate 180. Pretty warm conditions. Glad to get out of the heat. 2 laps of H. Park and 2 laps of lake. First 2km was 9.13 Average pace 4.54 per km. Good to get a higher intensity run on the board.

PM; Brisk 20minute walk to car and and back to Subiaco oval where I was watching the rampaging mighty Freo Dockers thrashing the eagles...KL was not happy, but I was in purple heaven as Jeffrey, Bell, McPharlin and the other purple wizards dazzled the eagles into a nightmare...Got a photo of the scoreboard wuhoo!

Friday, February 24, 2006

Southern River 6.25km run

Friday 24/2/06 Ran 6.25km in 41.48 Heart Rate 132 at the finish. Splits 20.01/21.47. Temperature 29 degrees Celsius. Ran with Hydration pack on back. Relaxed,cruisy recovery run. Happy with it.

Minor Concerns;
-Have had a little bit of left knee soreness and shin tenderness since basketball reffing last night so need to go easy on the running.
-Flat tyre on mountainbike has reared its ugly head again already, so need to get a new tube.
-Have a problem with a crack on the top of the bladder in my hydration pack meaning that I can only get about 1-1.5L in the 2L bladder. May have to get a new bladder for my hydration pack, but will make do with what I have for the moment...

Up to session number 6 and 403 minutes and there is still 2.5 days to go, so on track to beat what I did volumewise for training again this week. Keep doing this and with some good reps sessions I should start to see my P.B.'s threatened in the coming weeks and months...going great guns...

2 hours basketball reffing

Thursday 23/2/06 Umpired about 2 hours (3 games) of basketball tonight...was fun...

Thursday, February 23, 2006

Google earth maps

Thursday 23/2/06 Managed to get google maps working today for the first time after several hours of installing software, and playing with gmail and other stuff I finally managed to get to upload my first ever google earth maps (satellite images) onto my 6inch trackwebpage and also the geocities version of this blog.
I think it looks way cool...check it out...!

Wednesday, February 22, 2006

Return to Reps with 3x1km.

Wednesday 22/2/06 Ran 3x1km at Langford Sports Complex in 3.49/4.00/3.55 with heart rates at the end of each being 180/177/189. 5 minute rests with active (light jogging)recovery.

Not a bad little reps session but nothing incredible. was thinking of doing 4 or 6 reps, but the heat and humidity was getting to me by about 0845am and I decided to call it a day and go get my sweat saturated shirt off. I might add that I had a resting heart rate of 45 this morning which is the best Ive had so far in 2006, after a few 47,s and 48's in recent weeks...so starting to get fitter again if I can be consistent throughout the week as I have been for the last week or so... Onward....


Darling Scarp Adventure challenge!

Darling Scarp Adventure challenge!

Tuesday 21/2/06; Cycled and bushwalked! for 2 hrs 44 min 34 mostly in 40 degree (Celsius) heat...and up some challenging hills, which reminded me a lot of 6-Inch Track... Was rather dehydrated and heatstroke affected after making some very costly navigational errors... A challenging experience this one! Ended up being a bit of an spontanous/unplanned orienteering/rogaining type experience.

I set off in the 40 degree heat hoping to get a quick 1 hour ride in on the path alongside Tonkin Hwy before the forecast thuderstorms set in for the evening. As I did not plan to be gone that long I only took one 600ml gatorade bottle, and about 500ml of water in my hydration pack. In hindsight I soooo wish I had taken the two one litre powerades and refilled the bladder in my hydration pack to its max of 2 litres as I could have done with the extra two litres of fluids for sure...

I took a wrong turn on some roads I have not yet ridden on yet, and thought from my map that I may be able to double back to Mills Rd.

However the dirt bush track I was following just got steeper and steeper until it was quite gnarly! trying to drag my mountainbike up it without losing my footing ( I had already given up trying to ride up I reckon about a 70-85 degree incline.) My gastrocnemius muscles (calves) were pretty close to maximal fatigue by the time I got up that hill, and I was rewarded with some shade from a tree in the oppressive heat and a glorious! view of the plains below as I was well up the Darling Scarp by this time.

However then I was faced with another challenge. There was no sign of Cockram Rd which I was looking for, and then I was shocked to discover a massive open-cut mine/quarry complete with a couple of those very large "Tonka" trucks (their wheels are about the size of a car! ) blocking my way forward. It was an incredible majestic sight a bit like looking at the Grand Canyon I suspect.... There was absolutely no way I was going to try a suicidal slide down the dirt track I had come up so the only thing for it was to try and skirt around the open-cut mine on bush tracks...

I spent the next 2 hours or so climbing steep hills in the oppressive heat, ran out of fluids, enjoyed some glorious views (felt like I was in a plane, and saw a few jet airliners Qantas etc flying just above too...)....Kept re-assessing my position trying to figure out how I could get to Mills Rd from here...Saw some of those massive powerlines heading in the correct direction and figured if I could find my way on tracks to them I could follow them to Mills Rd. Saw a few Rabbits and Kangaroos startled by my presence... The terrain was tough with lots of large boulders amongst the gravel...Prayed to God a few times to keep me safe...

Alternated between easy walking and easy cycling, as I attempted to conserve energy and fluids given my lack of each and the energy sapping heat...Eventually I managed to get to the powerlines and followed the track down until I cam to a small brook/stream. Unfortunately the first crossing I came to I decided not to take as it was covered with about 20 or 30 BEES! and a few WASPS thrown in for good measure... Soon found another crossing furtehr upstream not guarded by Bees and wasps. More climbing up steep gravel tracks in the HEAT! no fluids left now... and then I could hear the cars on Mills Rd in the distance. Then the big black clouds provided some welcome shade and I could rain down on the plain below the Darling Scarp a long way away. The views were absolutely fantastic! After much winding tricky gravel tracks and a few wrong turns I finally got to Mills Rd...and the feeling of elation as I dodged a car on the road and headed over to Cohuna Wildlife Park looking for a water fountain was a huge mental boost/encouragement...No sign of a water fountain so I would have to wait longer to treat my dehydrated state...However the sun was gone and rain was threatening as was;......LIGHTNING.

The tough ascents done, it was time to start the long descent down the bitumen of Mills Rd, and give the brakes on my bike a workout instead of me. Had to concentrate hard on the steep winding descent, with a few cars whistling past also..., but my legs got a welcome rest...The lightning seemed to be striking every few minutes and I reckon within a few km of me maybe even a few 100m of me...a little scary and I was glad to get through this part and enjoy the light rain all the way home...

So a very eventful ride which ended up being heaps tougher than I had planned and made me feel like I was doing SIX INCH TRACK again...but I will be better for it, and it feels good knowing I was able to rise up to the challenge...EYE OF THE TIGERESQUE.....Thanks God! for getting me through safely and without any major mishaps...

After that ride I think its time I did some reps....! to see what gains I picked up from the Darling Scarp ascent....but first I have to recover....I'm tired but happy.

walk n jog with KL

Monday 20/2/06 Walked and ran (7 minutes) a total of about 23minutes with KL. Low intensity (HR 120), but a good session, and special....

Monday, February 20, 2006

4.5km in the oven @ the superpark

Monday 20/2/06 Ran 4.5km in 26.09 (12.19/13.50) HR-147. Did 2 laps of ovals A,B,C, & D. Was over 30 degrees, so even at this slowish pace, I was sweating lots, and looking for shade from trees at every opportunity. A good way to start off the day and the week. Hoping to accelerate my training this week off the springboard of distance base I have in place over the last 3 weeks. If I can get a few reps sessions on the board, and continue to increase volume, my momentum will continue to increase...

Whiteman Park Recon & time with KL

Sunday 19/2/06 Walked/jogged for 12minutes with KL.

Saturday 18/2/06 Cycled 32.75km in 2 hours flat, heart rate 132. Rode to Whiteman park and back, and explored the paths at Whiteman park. Relaxed overall, but cranked up the intensity at times, and saw some interesting sights along the way, plus found a good bike-path on West Swan Rd I did not know about...A good ride, which ensured my volume for this week is the best I've notched up so far for 2006...just need to get the intensity firing up now...i.e. more races/time trials and REPS/INTERVALS sessions...Its feels good to have some strength base built up in the last 3 weeks with 3 consecutive 5hr+ weeks...and this week is over 7 hours...10 hours+ would be the target...

Friday 17/2/06 Cycled about 3km with KL. very! low intensity....Mainly just trying to encourage KL to cycle often...
More for her than for me...

Friday, February 17, 2006

Running on a dark night

Thursday 16/2/06; Ran 6.5km around the golf course again, did 42min.08 (20.41/21.27) Heart rate 141 at the end, so still relatively cruisy but a few minutes faster than the same course I did on 4/2/06..

I threw in a few short spurts here and there butt its hard to run fast at night because you worry about your footing. I don't want to do an ankle cos I step in a hole or something. I did step in a few holes along the way so I was stepping a bit gingerly, taking it easywhen the lighting wasn't good and the surface was uneven. One of these days I will have to invest in a headlamp. Happy with the run. I would like to do some higher intensity sessions soon, but I have been very busy looking for new employment options and hanging out with my fiance KL which are a higher priority for me in the general scheme of things...

Volume for this week is on track thanks to the 52km ride I did on Wednesday, so hopefully the wheels of progress are starting to turn for me in 2006...

Pretty keen to race again soon, to prove that my pathetic Matilda Bay disaster is an aberration, an exception to the rule and NOT the general pattern for me this year...


Wednesday, February 15, 2006

Heartstrings come undone;3hr ride in drizzle

Wednesday 15/2/06 Cycled about 52km in 3 hours 12 min. Light rain/drizzle all the way. Had demon hunter song "Heartstrings come undone" in my head most of the way.

Explored various routes from Orrong Road to Tonkin Hwy, a detour along Hale Rd, and spent a lot of time going up and down Roe Hwy..interesting sights..and I tested my theory about riding on Tonkin Hwy from Leach Hwy, looks as if you can, but the only thing separating the cars from you is a white line and I dont like having cars and trucks whizzing past me about 2-3metres away at 100km/h+ much...went along Tonkin a short while like this, but not a preferred option for me. I like the red bitumen bike paths we are so spoiled by here in Perth the best...broken glass a big issue though...

Great to finally get a solid long ride on the board..was getting challenging in the last 20-30minutes..plus sick of the persistent rain, and saddlesore! Nice to get a break from the hot weather though and I made the most of the opportunity. So very happy to get this ride on the board, I know I will be heaps better for it.

Tuesday, February 14, 2006

A ride in the oven along the railway

Tuesday 14/2/06; Cycled 7.5km in 22min 28. (12.08/10.20) Heart rate 135 by end. Took the railway route again but added an extra 500m by taking a slightly different course...Very hot conditions.

How many countries have you visited?

Nothing to do with running, but just something cool I came across on cousin Andrews blog; http://www.world66.com/myworld66/visitedCountries/

Monday, February 13, 2006

Night Rider...

Monday 13/2/06 Cycled about 7km in about 21min03 on the moutainbike just after 2000hours. Full moon. Enjoyed the ride, and now have training book back. Speedometer on bike needs to be looked at though...Hoping to step up the pace a little this week in training volume and intensity...see how I go...Its going to be a busy "watershed"/"litmus test" of a week I suspect...

Murphys Law 10km race and short cycle.

Sunday 12/2/06 Ran Matilda Bay 10km in 52min 08 :-( Heart rate 162 at end. In a word; PATHETIC! 1km splits; 3.50/4.50/5.15/5.32 and 5.45/4.35/4.35/6.09/6.14

Excuses;
-weary from tough couple of days and lack of sleep.
-running a bit late on the day
-lotsa concrete paths = lack of rhythm and lots of stress on my knees...
-carrying gatorade made it hard to run fast.
-fully unmotivated by last 2km. (hence the very low heart rate for a race of 162..couldnt be bothered finishing off once I knew it was a disaster...)
-warm weather.
-noy sure exactly just a shocker...

Sunday 12/2/06 Evening cycle of 6.5km with KL relaxed and very cruisy!
-

Friday, February 10, 2006

10km rep session II is 1minute faster

Friday 10/2/06; Ran tough 10km reps session, total time 42 minutes 44, with heart rates 174-186. Improved by just over 1 minute on what I did for the identical session on 28/1/06 (43.47). RPE (Rating of Percieved Exertion) of about 9 (out of 10)....

Had about 3 hours sleep (0200-0500), started reps at Langford Sports Complex at about 0555hrs, conditions good, very slight headwind in the back straight. In the words of Yevgeny Kafelnikov (Russian tennis player talking about some tennis courts a few years ago), the surface was a bit of a potato field particularly in the front straight. Ended up running wide, and stepping gingerly through all the myriad of lines engraved into the front straight (Little Athletics). Had the place pretty much to myself which was nice. I have some good memories associated with this venue from 19 years ago when I won a zones race for Little Athletics (LA) here, which qualified me for LA State Championships, where I won my first state medal back in 1987. Anyhow enough trips down memory lane...

Very pleased to improve a bit on last time. This 10km reps session is a very demanding session, a real challenge just to complete the session let alone hit your targets which I did with about 16 seconds to spare.
My time today is I think about 2 minutes 46 slower than my PB for this session which I think I did in 2003...so still lots of work to do if I am to attack my 41minute 10km PB and make progress towards a sub 38minute 10km which has been a bit of a "holy grail" for me since 1998...

I work by the rule that if I add about 2 minutes or so to the time I do for this session (since being a reps session there are rests between each rep, so its slightly easier than running 10km without rests, {especially since I can watch my splits like a hawk every 100m} although race conditions often cause one to dig deeper) that should tell me what my 10km race time is likely to be. So since I did 42.44 today I think I should be capable of about 44.44-45.44 this weekend in the Matilda Bay 10km race.

So I will be targeting a sub 45minute 10km race this weekend for sure, and if all goes well I should land a 44-46minute 10km race time this weekend...

I have in the first 2 weeks of this month tripled the pathetic!!!training volume I was doing per week in January, so things on track so far this month, but would still like to double or triple it again...and be doing 7-12 hours a week instead of the barely satisfactory 5 hours a week I have done so far in February. Now I have my mountainbike operational again I have a lot more chance of doing it...That said I am very happy with getting two decent long runs done, and two top-rate 10km reps sessions on the board for 2006. Just need to do a lot more of it and my goals for 2006 will be achievable.....

Thursday, February 09, 2006

Night ride along railway route

Thursday 9/2/06 Cycled for 53min 41 (29.54/23.47) covering about 15km exploring a route along the railway. Used my bike light for the first time in a long time. Almost a full moon, but some rather dark paths and roads. Went as far as Roe Hwy up to ladywell st and then back. Negative split on the way back.

Wednesday, February 08, 2006

Mamba on the Canning River! :-)

Wednesday 8/2/06; Cycled 15km on my malvern star Mamba mountainbike in just under 53minutes 39. HR-120...My CatEye speedometer not working for some reason but two brand new tyres and tubes on my trusty workhorse..its awesome to have my MTB operational again, so should be able to increase my training volume lots, now I dont have to do it all running, which will give my knee the rest it needs between run sessions, and hopefully motivate me to go hard at the goals I have for this year.

Have a lot of expenses, but if I can get a good new job, there is still a very slim chance I might be able to visit 6-foot track this year, but I think the more likely option is that it will have to wait until 2007...I think the Melbourne trip to watch the Commonwealth Games has to take precedence, and I can't afford to do both I don't think.....

Really enjoyed the releaxed ride along the Canning River followed the same course as the 11km run I did last week but extended it up from Roe Hwy to Nicholson Rd...

slow running at a large super-Park.

Tuesday 7/2/06; Ran about 6.5km in 52minutes exploring a large "super-park" of about 5-6 large ovals all in one place...interesting..the surface was 98% grass so very soft and my knee was not sore afterwards, so a very good sign...Very important to try and kick off this week to a good start...Have lost my training book (hard-copy exercise book) in the last few days which is really annoying me, hope God helps me find it soon....

Sunday, February 05, 2006

2nd long run for 2006

Sunday 5/2/06; Ran 16km in 2hours 0 minutes 56 seconds. Heart rate 126. A good relaxed LSD session..golf course course again...Hot conditions for first hour...used my DMH Hydra hydration pack...left knee not so bad this time, but am icing it as a type...a good step towards maintaining some endurance base...Until I target a marathan again, this is very sufficent for me at the moment...I think though that 6 foot track 2006 is a no-show for me, maybe 2007...

Fast time trial by the brook & Around the golf course.

Around the Golf course Saturday 4/2/06 relaxed run of 6.5km in 43min 57 around parks and outside of golf course near KL's new house. Pretty hot day. Very nice to get out there, needed some thinkin' and prayin' time to think through a few things I woke up thinking about how KL and I can be all we can be for the Creator! Thats 4 days in a row I have got run done so maybe finally getting some momentum this week, feeling good mentally and physically, the best I've felt for some time....left knee was a bit sore but hey whats new...have! to get the mountainbike operational again...just really short on money and with all the moving house this week (me with my parents and KL moving out) have had other priorities and very little available financial resources...looking good for Matilda Bay I think...would be awesome if I could nail a sub 45min 10km there...probably need one more reps session to make sure...

Friday 3/2/06 Ran 4.5km on my J. Brook course again in 20min 26 Heart rate 168 at end. Did not finish off fullbore flat out hence the low heart rate for a time-trialish sort of run, but still about 4 minutes quicker than last time I did this course...left knee a bit sore...Very happy with the run I estimate about 4.25 per km pace which is the pace I need to do to get under 45minutes for Matilda Bay...so on track so far...


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.......more weather info.

VITAL SIGNS.......


Name:Jonathon...Year of Birth: 1974
Location: Perth, Western Australia
5Km PB: 21min.04***...(5/10/2003)...
10Km PB: 41min.01 ...(5/4/1998)
Half Mara. (21.1km) PB: 1hr.41 ...(12/6/2005)
Marathon (42.2km) PB: 3hrs.55 ...(11/7/2004)
6-INCH 45km PB~~6hrs 25 ...(18/12/2005)
***did 19min.32 for first 5km of Bridges 10km in 1998...

2006 RACES; (to target)

12/3/06 John Forrest 12.6km/6km X-country
80 minutes or so...(slow)

12/2/06 Matilda Bay 10km run
52min 10 (147th of 197)

15/1/06 Burswood Twilight 5km run
22min.54 (54th of 113)


2/4/06 WAMC Bridges 10km/5km

23/4/06 Gallipoli 8km/4km

28/5/06 Challenge 10km/3.1km

4/6/06 Albany Half Marathon/10km

11/6/06 Freo Half Marathon/5km

18/6/06 Lake Monger 10km/3km

2/7/06 Perth Marathon

23/7/06 Run for Gold 10km/5km

30/7/06 KOM 16km

6/8/06 Willy Wagtail 10km/5km X-country

13/8/06 Lake Joondalup 10km/5km

27/8/06 City to Surf 12km/4km

3/9/06 Perth Half Marathon/5km

17/9/06 Lake Gwelup 10km/5km

24/9/06 Freo Funrun 10km/5km

22/10/06 Rotto Mara&10km/5km

1/12/06 John Gilmour 10km Track

17/12/06 6 INCH TRACK 45km

31/12/06 New Years Eve 4km/7.5km


WAMC 2006 Races... WAMC
6-INCH TRACK FAQ...6-FOOT Track
My 6-inch TrAcK webpages
See Data Page 3 For total Annual
Distance & Time(Volume) focused Data Tables 2002->2006...

ARCHIVED Posts

March 2006
February 2006
January 2006

ARCHIVES currently
"under construction"...
check back later...


Time training per month

In the last 5 years (2002-2005), I have spent more time crosstraining (running,cycling, swimming, sports, hiking etc) than I have ever recorded before, which means my leg strength and physiology setup for endurance races is the best its ever been in some ways, just let down by my sub-standard cardio-respiratory system, and the knee injuries...
2006--
2005--360 hours (30.02hrs per month)
2004--416 hours (34.7hrs per month)
2003--269 hours (22.4hrs per month)
2002--162 hours (13.5hrs per month)
Many runners like to measure how many
KM (or miles) they cover in a week or a month.
I choose to measure my crosstraining in hours and minutes, as KM/Miles is not very meaningful for me as explained at the bottom of this table.


...updated monthly, sometimes more often
TIME Training 2006 A.D. = xxx hours
December 06.... minutes (hrs )
November 06.... minutes ( hrs )
October 06.... minutes ( hrs )
September 06.... minutes ( hrs )
August 06.... minutes ( hrs )
July 06.... minutes ( hrs )
June 06.... minutes ( hrs )
May 06.... minutes ( hrs )
April 06.... minutes (hrs )
March 06.... minutes (hrs )
February 06.... 1526 minutes (25 hrs 26min )
January 06.... a pathetic 608 minutes ...(10 hrs )

[2005 total=360hrs (30hrs per month)]
2005 Monthly Totals;
Oct-24hrs,Nov-17hrs,Dec-21hrs
Jul-35hrs,Aug-19hrs,Sept-17hrs
Apr-44hrs,May-38hrs,Jun-28hrs
Jan-29hrs Feb 30hrs Mar-51hrs

Reasons why I choose Hours and minutes rather than KM (Mileage)

Due partly to my injuries, and also because I have decided it is a better way to train (more variety psychologically, better balanced body, less chance of overuse injuries to name just a few reasons), things like cycling my mountainbike have become an important part of my training myself to improve my running times. Triathlon is a lot of fun, the biggest barriers for me are the cost of doing Triathlon, and my weak swim leg. Because cycling & other sports are a big part of my weekly lifestyle, I have decided to include them in my training as its obvious they have a significant positive effect on my fitness. It makes a lot of sense to me that since I keep my running to a minimum or close to a minimum level< I should measure my training in time not distance. Becuase you can go faster on a bike you cover more distance, so only time will allow you to compare. The other important factor is intensity. Heart rate is I think the best (although not the only indicator) or most useful indicator of intensity. Cycling and swimming have lower intensitities generally as a rule than running, so we should expect lower heart rates for training and racing in cycling or swimming than for running. Cycling is also little or no impact, which is very useful to combat injuries. The idea to measure training in time probably came to me from one of the books I read about this while studying Sports Science at Uni in 1996-1999.
--*North Carolina is the American state where Michael Jordan played college basketball before going on to dominate the basketball world with the Chicago Bulls NBA team...
You know you are a runner when;
you have to check out the following links;
CR Australia version
from USA CR
or you know u r an extreme ultra runner when the following is true; U know u r an ultra runner! when...
Top 10 reasons to run a Marathon is an article HERE
The Longest Mile
Other running blogs;
1. Epi