TRAINING 1997 OVERVIEW

Christ rules and cares!, there are only 2 ways to live!
Quick access Menu;... Summer season (1996/1997)...Winter season 1997... Main page Jon's training P.B. page Last updated 31st December 1997

Summer season 1997/1998;

December
Some good short sessions. Raced 3k (14.00) at Joondalup, strong winds...Only got through 14km in long one though, got numb, pins/needles feeling in hip to thigh area, and wasn't feeling very motivated mentally."
"Did an excellent speed session and a great long session, trained along the beach to Madora Bay in Mandurah, found that the sand close to the water is firm enough, although it still isn't as firm as grass or road, but its a nice change of scene if I'm not doing a time trial. Also had a good short swim session. Also got some good advice/ reminders from my coach Stan Jones about refining my training for hopefully a 50km in 1998."
" In this third week of December, I had an excellent intervals session which I was extremely happy with!!! Raced 3km Walk at Coker Park Cannington, managed to set a new P.B. by 13 seconds (13.37), which was great to finally be breaking some new ground again. I feel if I can improve my training and stay focused, I'll be competitive at National level again very soon. On the 21st December I injured my thigh when somebody kicked it while playing touch rugby at City Beach. Thinking it was okay, I tried to do a long one that evening, but after about 8-10km it started to get very sore, so that by 14km I was in such extreme pain I could not walk on that leg. ARRGH!!!"
"Spent the fourth week of December icing that leg. First three days were the worst. For three nights I struggled to find a painfree position I could put my leg in to sleep. By the fifth day (Boxing Day) I was a bit better and got through 300m in the pool before the thigh started to get sore. But unable to do any other training. Very disappointing and frustrating!!!"
"Still easing back to training, I want to make sure my thigh is fully healed before I train properly again. On 30th December I did some short swimming, and played a full game of third court basketball with my brothers, no problems. Despite damaged fitness I was able to swim 1km on the 31st December, no problems. Maybe I'll be back on the track and road in the first week of January...Anyway I'm going to stop putting notes on my training on the net for now, I'll use my new old fashioned execise book for that..."

November
Great short sessions, (although one was too fast for what I had in mind) and a good quality long one in the first week. Got badly dehydrated, though in the long one, maybe I'll have to start before 5am to avoid the heat during summer."
"Also tried to go too far too soon and couldn't carry enough drinks for the distance, I'll need someone to help me with that, before I try one that long again, was in in trouble! physically when I stopped, but its a fine line between training well, and damaging oneself, especially when you train on your own like I do." "Hopefully it is a good learning experience."
"Adequate long one, one short session, 'cos too busy this week."
" Excellent but tough racewalking training this week, did an important rep. session Saturday 22nd and a great long one Sunday 23rd, five sessions this week." "Also did some very short running intervals with my brother in Mandurah, low heart rates (170's mainly), but very high lactate concentrations, 400m and 200m's with short rest times, specific target times."
"Raced 10k (51.38) and did a short session, very busy with final exams, and moving out"
October
A good long one racewalking the first section, running (last 12km). Forced to switch to running barefoot in the second part of the session, because of a recurrence of my shoe cutting into my ankle again, same as in April this year." "Nice new course though, Joondalup to Burns Beach to Mullaloo to Joondalup..." "Not much in the week training initially because too busy, played football 3rd October, swam 4th October.""Back injury seems to be just under control, thanks to the occasional swim sessions, Seao2 exercise, and a few techniques of better posture control I learnt from the physio in 1996. I might try to get the situps and the other exercises going again."
"This week racewalking wise; a great O.D. session, and some good short sessions, everything going fairly well, using other shoes, and my back is a little sore."
"Also ran the Port to Court FunRun relay, with Tim G. Tim K. and Martin from church. (St. Matts) It was fun, ran the third leg [which is 7.7km, (of this 26.2km Freo to Perth relay)] in about 32min, which is about 4min 10secs per km...didnt do any training for it apart from a few short sprints the day before, and the unplanned 12km the week before, so it was a good run, Now to crack that 4min per km barrier wide open."
"Two good short sessions, and a great long one 11pm-1am 19/20th October, constitutes a good week of racewalking training, but my back is extremely sensitive this week."
"Another good long one (started at the ideal time of 5am.)on Sunday 26th October (despite only 3 hours sleep the night before), and some classy short sessions to finish out October." "Also did a short swim session 25th October, got the suction happening on one goggle, but not the other side, so dispensed with that until I can buy some new goggles. Back seemed okay this week, and using my other shoes for the long racewalking sessions has solved the heel cut problem for a few months hopefully."
"One of the best consistent (week by week) months of training I've done in recent times. The O.D./L.S.D. sessions (long ones) are special, and we are entering uncharted territory training wise :-)"
Quick access Menu;... Summer season (1996/1997)...Top ...S.T. Goals...Summer season 1997/1998...

Winter season 1997;

April
Did a 3km swim session 8th April. Worked my way up to 220 sit ups on the 4th April. Have not been doing physio exercises lately... Need to get that going again?"
"Up to 250 sit ups on the 12th April, On 13th April I ran Bridges 10km in 43 min 43 seconds didn't work very hard in the second 5km (23.37), compared to the first 5km [(20.06), including the first 2km (7.04), where I worked my way out of the mass of section B runners.] but it was a great experience, especially the first 3-4km, and the last 1km."
"Have been doing the bare minimum of adequate racewalking training this month. Have had problems with my left shoe cutting into my ankle. Have not been doing any back exercises still :(!!! Got up to 380 sit ups on the 26th April."

May
"Training in general has been rather poor this month, mainly because all my energy, time has been going into other things..." "Still managed to get 2nd in the State 20km Walk championship at Murdoch, in rather wet conditions, after a restart. Did 1hr 51min for the 20km. Got beaten by Christian Bone who did 1hr 48min. My back was a little sore afterwards."
"On the 25th May, ran 42minutes 21seconds on the hilly Joondalup fun run 10km course. Fairly good effort, and is my P.B. so far, but plenty of room for improvement, will have to do it again next year. :-)"

June
Training has been non-existent for the first two weeks because, of extreme pressures of study at Uni, work, car problems..., and the third week because of a bout of the flu.
Hurt my back playing basketball. Got some execises going again, and have kept my sit-ups program going. Up to 480 sit-ups on the 23rd June.
Got racewalking going again in last week of exams. Had a good long one, and a good intervals session in the final week.

July
"Training has been okay, but very minimal..." "Did a 2.5km swim session because my back was getting progressively sorer." "Too busy with car hassles, and not improving fast enough, so I didn't race the 10km Walk on the 20th July." "I entered the 'City to Surf' and am in the B-grade section based on my 'Bridges' run time." "I'm a little worried about the current state of my back, but training in the final week of July was excellent, though still a bit minimal in frequency of sessions per week."

August
"Did a P.B. (personal best) for the 30km Walk of 2hours 50min 35 seconds!!! Praise God! who blesses greatly! Very happy with my race, but was not good enough to beat Christian Bone who clocked 2hrs 37min in this Open Men's State Championship." "My first 10km was probably a bit fast (52.15, 56.50, 61.30 were my 10km splits), so I probably lost about 2-3 minutes to that and drinking too much fluids at the 20km mark." "My previous P.B. for 30km walk was 40 seconds slower and I did it in May 1993."
"My back was very sensitive for the next few days, but didn't trouble me on the day, and came through it well, so if it's okay with the 'Master Designer', I should be able to make a full ASSAULT! on all my racewalking P.B.'s (See Jon's P.B. page) in the 1997/1998 season."
"Wanted to swim this week, but short of money. Have continued with some racewalking, and lots of running, which is going fairly well."
"Doing lots of running training, mainly intervals, and 12km time trials. Did a 'killer' intervals and hills session 16th August! :-)" "Did 50min 51secs for 12km course on the 21st August." "Intervals on the 22nd on a newly marked track, good long racewalking session 23rd August' then got a nasty flu virus..."
"Although not fully recovered, I decided to run the City to Surf 12km anyway on the 31st August, and was rewarded with a 52min 52 secs conservative effort! Although 2min slower than on the 21st, it was on the hilly Perth course, and I wasn't well, so I'm very happy with it."
September
"Decided to rest for a week or so, to ensure I recovered properly from a nasty 'flu' virus, before starting summer season assault, with the benefit of a proper (but still a bit on the limited side) winter base program for the first time since the 1992/1993 summer season." "Rest time completed, I began with a 2.5km swim session on the 15th of September, and some light racewalking training. My back rather sore this week, probably related to my new job. This soreness, a major reason to go swimming this week." "Had a good long one(racewalking), and played a full-on game of soccer, but not much in the week training. Too busy with other things. Need to get moving! and up to at least 3-4 sessions a week."
Quick access Menu;... Winter season 1997...S. T. Goals...Top...Summer season 1997/1998...

Summer season (1996/1997);

January
"I planned to successfully defend my 1996 Men's 5k Walk title in early February 1997, I started racing for University again on the 4th January, with a slow 1500 (6.38), and an equally slow 5k (24.50) on the 25th of January. The best young walkers in WA this year are currently Christian Bone (Curtin) and John Gawley (Melville)."
"Training is going well and according to plan in January, only racewalking, fairly high intensity.No injury problems! Praise God. Need to do more back exercises though."

February
"The week of January the 26th I had the flu and took a break before the State Men's Open 5km Walk on Saturday the 8th of February where I walked conservatively (maybe too conservatively) for 2nd in the state 5K walk title (24.55). Christian Bone was the winner (24.13) and Terry Jones was 3rd. (25.58), with John Gawley recording a DNF." "On the 15th of February I finished 3rd in a 10km Walk (51.48) behind Christian Bone (49.05), and John Gawley (50.55). A slow time but a good race for 7-8k." "I am now using some swimming again, as my back has flared up this month. I need to get my exercise program going again."

March
"On the 1st March I raced a 3km walk on my own at Perry Lakes in an okay time of 14.14, followed by a 3km run in a slow 11.11. My back was sore after the run. However, I am gradually starting to get exercises going again."
"Finally managed to do a reasonable time! :-)! Won 5k Walk at Perry Lakes on Saturday 8th March in 24.04, with Christian Bone 2nd in 24.32. A good way to finish off the track season."
"Took 3 weeks break but ran 16km and 5.5km. Then went straight back into full racewalking training on the 31st March, mainly on road to prepare for the winter season, and lay the foundation for the much, shorter, but faster, sharper summer track season.
Quick access Menu;... Summer season (1996/1997)...Top...Winter season 1997...Summer season 1997/1998...

Short term goals;

"Hope to be running closer to the A-grade standards for 10km (38min)and 12km (46min) in 1998. "
"Intend attacking the Summer track season starting October , November or December 1997." "Looking to walk a sub 22min 30secs 5k in the 1997/1998 season and so qualify for the Australian Track & Field Championships." "Intend maintaining distance work over the Summer to prepare for a more aggressive, sustained Winter season on road in 1998."

In my first Australian Championship race as a 15 year old, Brisbane, 1989.

Since 1988 I have been coached by Stan Jones...(the 10th Australian Centurion.)

Running and racewalking links.
1996 Training ... Personal Bests page...Jon's training P.B. page
Back to main page