JONATHON's MARATHON ASSAULT 2008!!!
COMMAND POST & BLOG ARCHIVES


My Blog, and this Blog command (and archives) pages are designed to assist me in training over many years to try run;SUB; 18min 5K, 38min 10K, 90min 21.1K
& a SUB 3HR MARATHON plus complete SIX FOOT 45km.

email Jon ..sign GUESTBOOK...Only 2 ways to live!... *****WAMC msgbrd..
2009 BLOG COMMAND IS HERE!...CR msgbrd ..CR Blogs

Perth Marathon 2008 in 3 hours 55 in the second of my major goal races this year...details HERE...My first major goal race this year was the 4hrs 48 for first 46k of 40 miler I did in March seeHERE...
Photos like the one below is HERE...

Jon's 2004 Perth Mara race report..2004 MARA BLOG ..RACES 2001-2005.
..2007 Blog Command Post & Archives...See 2005 MARA BLOG 4 latest SPORTS NEWS...
January to June 2009 archives
Click title-->October - December 08 Blog posts Archives...

Includes;
Click title-->July - September 08 Blog posts Archives...

Includes;

Click title-->April - June 08 Blog posts Archives...

Includes;

Click title-->January - March 08 Blog posts Archives...

Includes;
.

Jon's 2004 Perth Mara race report..2004 MARA BLOG ..RACES 2001-2005.
..2006 Blog Command Post & Archives...See 2005 MARA BLOG 4 latest SPORTS NEWS...

In recent years I have been enjoying races like;
December; 6-INCH(45km offroad)2005;--6 hrs 25 min...2006; 7hrs 04 min
October; Rottnest Marathon 2004; 4hr 32 Melbourne Marathon 2007; 4hr 10
July; PERTH Marathon(42.2km)2004; 3hrs55min 2005;--4 hrs 02 min...2006; 4hrs 18min 2007;4hrs 33
May;Fremantle Half Marathon (21.1km) 2003;1hr 43 2004; 1hr 47 2005; 1hr 41
2006; 1hr 44 2007; 2hr 11
April;Bridges 10km;
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.


Some of my best races in 2007 were;
John Gilmour 10k Track B race; 48min 56 13th of 16 on 30/11/07.
Melbourne Marathon 4hrs 10min; on 7/10/07 (1680th of about 3000),
the Perth Half-Marathon which I ran in 1hr 53min on 2/9/07 to finish 278th of 423. AND;
C2S aka City to Surf Half-Marathon 26/8/07 where I ran 1hr 54 for 507th of 948.


Kathryn and I welcomed Jacob into the world on 29th July 2007 A.D.!
(Click HERE for Blog post of birth details and photos)
From now on the challenge is to be good parents with the Creator Gods help!
2004...2005...2006...2007 ....
but for the most important thing in life;
there is only 2 ways to live!...Bible Gateway...


Latest Perth weather...AU wthr..Perth rain radar..

VITAL SIGNS.......


Name:Jonathon...Year of Birth: 1974
Location: Perth, Western Australia
I married in 2006,my wife had our first son in 2007.
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... 2009 races;
4/01; Burswood twilight 5km 24min 14?

2008 RACES;

Race 13 21/12; Six Inch 45km 7hrs00min 58 secs 20th of 20.
Race 12 27/11?; Masters 5000m 22min 35
RACE 11--31/10; JG 10,000m 48min 16secs
17th of 17 Photos are also HERE
12/10; DNF at 23km in Melbourne Marathon. disaster report HERE
21/9; Freo HALF21.1K 1hr 55min 10
(284th of 446 finishers)
31/8; City2Surf 21.1K 1hr 54min 48
(895th of 1392 finishers?)
6/7; Perth 42.2k 3hrs 55min 10
(196th of 366 finishers)
15/6;Perth 21.1K 1hr 45min 17
(262nd of 647 finishers)
13/4; Darlington 21.1K 1hr 56min 05
6/4; Bridges 10K 50min 42
24/3; JForrest 40 miler DNF (46km-4hours 48)
17/2; Matilda Bay 10K 47min 45
RACE 1--6/1; Burswood 5K 23min 26

2007 RACES;

30/11;John Gilmour 10K Track 48min 56
7/10; Melbourne MARATHON (42.2km) 4hr 10min
2/9; Perth Half Marathon(21.1km) 1hr 53min
26/8; City to Surf Half (21.1km) 1hr 54min
9/7;Perth Marathon (42.2km) 4hrs 33min
10/6;Fremantle Half (21.1km) 2hrs 11min.
27/5;Challenge 10km 48min 39.
1/4;Bridges 10km 49min 16.
18/3;Freeway Bikehike 30km 65min 51*
* = PB (personal best).
9 races in 2007 so a bit better than 2006, but our baby Jacob being born in July made it still a bit hard to get to things then and ever since, but starting to adjust to the new ongoing demands towards the end of 2007, and the Melbourne Marathon was a mini-breakthrough race...
Hopefully 2008 is a big year where I do better than 2001,2002(10 races),2003(8 races 2 PB's)-2004 (8 races, 1 PB) and 2005 (9 races 3 PB's), but in such a way as to be a good Husband and Dad, and honouring to God!
WAMC 2007 Races... WAMC
6-INCH TRACK FAQ...6-FOOT Track
My 6-inch TrAcK webpages

2006 RACES;

17/12/06 6 INCH TRACK 45km
6th 7hours 04 minutes....

2/7/06 Perth Marathon 4 hr 18.15
(220th of 298)

11/6/06 Freo Half Marathon 1hr 44.41 (267th of 466)

2/4/06 WAMC Bridges 10km; 48min 06
(390th of 1317)
My 10th consecutive Bridges. See HERE for my history...

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)

Only 7 races in 2006 as too busy getting married to Kathryn in October and looking after our rented house...
WAMC 2006 Races...
See Data Page 3 For total Annual
Distance & Time(Volume) focused Data Tables 2002->2006...

ARCHIVED Posts


January to June 2009 archives
October to December 2008
July to September 2008
April to June 2008
January to March 2008
October to December 2007
July to September 2007
April to June 2007
January to March 2007
October to December 2006
July to September 2006
April to June 2006
March 2006
February 2006
January 2006

Time training per month

In the 5 years from 2002-2005, I 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...
2008--
2007--107 hours (8.92hrs per month) + 1455 hours MR work.
2006--229 hours (19.08hrs per month) + 355 hours MR work.
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.

(* hours of meter reading work)
...updated monthly?...maybe...
TIME Training 2008 A.D. = xxx hours
December 08.... minutes (hrs )
(*+)
November 08.... minutes ( hrs )
(*+)
October 08.... minutes ( hrs )
(*+)
September 08.... minutes ( hrs min)
(*+)
August .... minutes ( hrs min)
(*+)
July 08.... minutes ( hrs min)
(*+hrs)
June 08.... minutes ( hrs min)
(*+hrs)
May 08.... minutes (hrs min)
(*+ hrs)
April 08.... minutes (hrs min)
(*+ hrs)
March 08.... minutes (hrs min)
(* +hrs)
February 08.... minutes.. ( hrs min)
(*+hrs)
January 08.... minutes...( hrs min)
(*+hrs)
[2007 total=107hrs (8.92hrs per month)]
2007 Monthly Totals(rounded to nearest hour);
Oct- 8hrs (+105*),Nov- 8hrs (+125*),Dec- 6hrs (+124*)
Jul- 4hrs (+94*),Aug- 6hrs (+108*),Sept- 9hrs (+94*)
Apr- 10hrs (+121*),May- 14hrs (+131*),Jun- 15hrs (+123*)
Jan- 6hrs (+151*)Feb 2hrs (+141*)Mar- 15hrs (+134*)
*-meter reading work walking the streets in hours per month
data2007 page
see my 2006 command post for 2006 data... [2006 total=229hrs (19.08hrs per month)**]
(**+about 120hrs of meter reading work per month in November & December)
2006 Monthly Totals;
Oct-23 hrs (+79**),Nov-13 hrs (+128**),Dec-13 hrs (+119**)
Jul-16* hrs,Aug-18* hrs,Sept-11 hrs (+13**)
Apr-20 hrs,May-22* hrs,Jun-17 hrs
Jan-10 hrs Feb 25 hrs Mar-39* hrs
*rounded up...**mr work hours
see my 2006 command post for 2006 data...
[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
*The new regime; September/October 06; started meter reading which became a substitute for training...too tired most of the time and not much spare time...Also the priorities of Wedding,Honeymoon and setting up in house in 2006 took over my time and energy a lot. Decided to include my meter reading as training time, even though it can be pretty low intensity...For example in September 33hours of the 44 is meter reading...In the coming months my training time will rise a lot as a result...

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
Some of the eastern states and overseas blogs I used to read in 2005; 1. Sydney Striders Mara Group
--in Team E
2. Ray 42k (Sydney)
-did 05 Canberra Marathon
-other M's...?
3. O Runners Blog -Another Team A blogger
-PB's 10k 41.14 Marathon 3.22...HM in AZ; 1.30!
(but check the blog cos PB's might get better).
--good taste in music style likes;
...accadacca,nirvana!,offspring...
4.Flashduck...--has a 1.33!! HM PB.
-did 05 Canberra Marathon in 3.47! --in Team E
5. Sparkies Rundiary:..{sub 33 10k}
-sub 3 Marathoner in past?
6. Martin's running blog;
-did 05 Six foot track "M".--45k, blue mtns
-Gold Coast Marathon {sub 3hrs}
7. VAT Man's Blog(faster goals)
-6ft trk Mara -2.48 marathoner!
8. Running chick wth da orange hat!
-4.02 in first Marathon
-cool BLOG name (CT,USA)
9. Missskarmel --in Team E
--42.59 10k
--3.40! in first Marathon!
10. Pep Blogavich@ Melbourne
11. Jen runs' BLOG --in Team E
runner and rockclimber!
12. Stuarts running Blog
--in Team D this Blog from Melbourne
figured strongly in the April 2005 Aus/NZ Runners World Magazine.
--has similiar PB's to me, but is more a track runner to 21km bloke.
More excellent blogs and links;
13.MPowerBarcelona Fit ***BROKEN LINK***
-USA connection, and a sub 70min Half Marathoner, making some waves in Spain! International rep At Sydney Olympics and Manchester CG, and has gone to Tennessee similiar setup to my brother in some ways.
14. Susie Power Personal Training
-another world class athlete sharing some world class sports/exercise science personal training knowledge (for a fee of course)...former international rep I think...***BROKEN LINK***
15.2P's Blog 2... Geocities Blog
-6-foot track marathon veteran, who has discovered the excellence of trail running
16. Go Girl
-another sydney runner who is making astronomical progress and a regular CR blogger contributor.
Cirque...Horrie...Omni
Directories (DIR) of BLOGS;
1. CR bloggers thread
2. CR Run. Blog Guide DIR?
-I'm in Team E--Roster...
3. Running Blogs DIR

2008 Goals ...

MAIN GOAL; Honouring God with my running...(well I try to anyway)...

GOAL ONE; Avoid any new major injuries.
GOAL TWO; Get some reps going with a view to targeting;

sub 18 minute 5km, sub 38minute 10km, sub 1hr 30 HALF,
sub 3hr(or sub 2.45) Marathon, sub 5 hours SIX INCH 45km


GOAL THREE; make a serious charge towards
SIX FOOT 45km in March 2009!
GOAL FOUR; work on swimming and to a lesser extent cycling so as to be ready for a tilt at a Half Ironman Triathlon in 2008 or 2009, or some shorter Triathlons in 2007/2008, or some adventure racing in 2009, maybe the Sydney World Masters Games in 2009, Melbourne Marathon 2008? Gold Coast Marathon 2009? Canberra Marathon? Sydney Marathon?
GOAL FIVE; improve my lifestyle,fitness,nutrition,commitment to training without negatively impacting on my marraige,family,work,relationship with God too much...as these things are more important to me than racing goals, but in some ways they feed off each other...i.e. if I am racing and training well the other things seem to go better...