Jon's Running and Swimming page

updated September 20th 2009

Back to Jon's main PB Page...Jon's runtrack page...Jon's Triathlon pages startpoint...
I like the challenge of competing with myself and trying to achieve goals.
I think it also can be useful in improving, and caring for the body God has blessed me with, especially if one doesnt worship it, and is aware of adjustments needed to be made from time to time. Can't change the fact that this is a fallen world, but can live out the grace, meaning, potential, intensity etc. that God has blessed us with now.

Ran my first PerthMarathon in 2004.

Then went on to run Rottnest marathon (2004), Melbourne Marathon (2007), and Perth Marathon again (2005,2006,2007,2008...)also the 6-inch 45km trails race (2005,2006,2008...) and heaps of other races...See my Blog for more details...
I love running almost as much as racewalking, but it is even worse for my back than racewalking although strong abdominals can be used to combat the back soreness, and it doesnt seem to bother me while running that much in recent years. From May 2000 onwards my right knee injury, (and October-December 2000 the left knee as well) meant that running was initially a non-option for awhile. From 2002 onwards I started running again with regular icing after each run. From 2003 onwards I found that while I still had knee soreness, and the need to ice the knees after some runs, it was only occasionally a problem....

This is a list of my Bridges and City to Surf runs from 1997 onwards...See my 2001-2005 races page for all my races in those years.

Bridges 10km held in April annually;
1997; 43min 43secs
1998; 41min 01secs (104th place out of 2391)...(current PB)
1999; 47min 29secs...(slowest one I have ever done, my back was pretty sore...but thats no excuse for such a slow run...)
2000; 46min 47secs...(I enjoyed it :-))
2001; "Ran" the 5km (30min 02) cos I was still! rehabbing the left knee from the December 2000 operation. "Ran" (hopped more like it... *LOL*) a lot of it mainly on my dodgy right leg.
2002; Did the 5km (looking after the knees, etc etc.); 22min 48 (47th of 378)
2003; 42min 40secs....150th of 1259.(my 4th best ever 10k time,......in sight of P.B....crosstraining mix working ok!)
2004; 48min 50secs....337th of 1187 .(You can take our lives, but you can NEVER TAKE OUR FREEDOM! Disaster timewise, but UTG! anyhow, just happy to finish.)
2005; 44min 40secs....210th of 1031 Good solid run, if I train well & consistently this year, LOOK OUT PB's!...race report see WEEK 3 details on archives of2005 Marathon Blog...
2006; 48min 06secs....390th of 1317 Overall a slowish messy run. SeePB's...BLOGSPOT entry for this race or my main Blog...
2007; 49min 16secs....442nd of 1306. Ok but my slowest one so far...see my blog entry @ HERE.... Blog Command 2007
2008; 50min 42secs....pathetic, messy disappointment of a run...2008 blog command...
2009; 49min 54secs...536th of 1528 90th in m35..butt good to be under 5min per K...given the obstacles, worth celebrating! 2009 blog command...

Joondalup 10km;
1997; 42min 21 secs
1998; 41min 12secs (44th place out of 265)
1999; 44min 26 secs (94th place out of 314)
2002; (5km) 21min 58 secs (45th of 172)
2003; 44min 58 secs (39th place out of 143)......(5km splits; 21.09/23.49)
2004; (5km) 23min 08 secs (37th of 158)

City to Surf 12km;
1997; 52min 52secs (565th place out of 6005)

1998 4km;Racewalked it in about 22min....in 1998 I racewalked the 4km, cos my ankle injury was only just getting there, and it only just lasted that...
1999; 58min 10secs (very slow!, especially second half, therefore; 1272th place out of 6900)
2000; Did not do it...
2001; 4km; 19min 49.... 214th place out of about 4000-5000, there was a lot of entrants this year...the most ever, about 10000 in the 12km.
2002; 4km; 17min 25.... 33rd place out of 4000-5000 or so. Record entries again, over 16000 in total this time.
2003; 54min 15 .........907th place out of about 14584...(about 20,000 entrants altogether this year, just failed to smash my P.B.,but still a good solid run I was happy with...)
2004; 56min 22 .........1133rd place out of 10917 timed runners...(about 23,000 entrants altogether this year, didnt threaten my PB at any stage, put finished well, probably negative splitted, and pretty pleased with an enjoyable run...)
2005 60min 06...I was about 3 minutes late for the start and had to run in oppisite direction to runners back to the start line to get my time registered, so actual time was more like 57 minutes by my wristwatch. Official placing 1658th of about 14000.
2006 I entered it, but DNS (did not start)...
2007 Did Inaugural Half Marathon event (21.1km)1 hr 54min 20...508th of 948. Only about 900 finishers though, could be it was too tough for some...good solid hitout considering I only had one training run in the 7 weeks before it. Enjoyed the run.
Full report on my blog here... or in my blog command archives here.....
2008 Half Marathon (21.1km) again1 hr 54min 48 (895th of 1392 finishers?) Nice cruisy training run most of the way really, just enjoying the experience, although worked hard towards the end...race report @ HERE...
2009 Marathon in 4hrs 42min 15secs see HERE

RACES 2001->2005;

(non-track...Races only including tri's, funruns, stairclimb,...etc)....

Ran my first Marathon in 2004.




Go to 2002 Run photos page...

SWIMMING P.B.'s

Back to Jon's main PB Page
...I never used to swim all that much, (I would have struggled to get through 300-400m without stopping) until my back injury in 1996 meant that it became a useful cross-training alternative,
Even though I am pretty slow, (best 50m is 50secs.), I enjoy! attacking my P.B.'s a great deal, and I have worked hard on improving this.
I think my swimming has been a major factor in allowing me to maintain a resting heart rate(RHR) of about 49 on average in 2000 (See Data page 1), especially since my right knee injury in May 2000 ruled out racewalking and distance running for awhile, and then my more serious/severe left knee injury (October 21 2000)...ruled out anything else (like basketball and squash for example)...
Best RHR recorded so far is 45 beats per minute (24th June 2000)...See Data page 1 for average RHR and training data 1997-2000...

Although from 2002 onwards; the supporting muscles around the knee have been strengthened lots by daily cycling/running, to the point where I think running any distance is possible as long as I alternate (crosstrain) cycling and swimming some days. Racewalking not an option yet and pretty sure it won't be until I have surgery on both knees.

P.B.'s for training in a 25m pool (freestyle);
1997; 1km; 33min 46 secs (31st July)
1998; 1km; 29min 14secs (8th December)
1999; 1km; 27min 37secs (7th October)
2000; 1km; 26min 25secs (9th September)
Go to the Progression page for a full list of all Jon's 1km swim times 1997-2000. Here is a brief tabular overview;
					
	Jon's	1KM Swim Time Trials 1997-2000	        1st half	
		      1997    1998    1999    2000	2001
Under  27  minutes	0	0	0	3	0

27min-27min 59		0	0	1	6	3

28min-28min59		0	0	5	7	1

29min-29 min 59		0	1	7	3	0

30min-32min		0	7	3	4	0

Over 32 minutes		2	1	3	1	0
		---------------------------------------------------------------				
Total 1km's for year	2	9	19	24	4

The Table above clearly illustrates how Jon's 1km swim times have improved each year with a jump up a level each year.
There is also a clear increase in the total number of 1km swim sessions completed each year. Data page 2 shows how cross-training (via swimming, cycling and running) has begun to affect the make-up of Jon's training during 1997-2000 compared to 1992-1993 where his training and racing was purely racewalking. This cross-training has become more prevalent due to the need to compensate for back, ankle and knee (x2) injuries, and also for the sake of variety and enjoyment of training and racing.

January-March 2001;

8/1/01 28.13
31/01/01 27.54
05/02/01 27.17
08/03/01 27.26

Jon's swimming P.B.'s;
(all distances freestyle only unless noted as medley etc...)

400m; 11/9/00 10min 38

400m backstroke# 26/2/01 11min 28

400m medley$ 26/9/00 11min 27

500m; 12/9/00 12min 21

500m backstroke# 21/3/01 13min 57

750m; 13/9/00 19min 30

750m backstroke# 17/4/01 21min 52

1km; 9/9/00 26min 25
1km*(in 50m pool) 2/11/00 28min 28

1.5km ; 19/9/00 40min 06secs

2km; 18/8/00 57min 42secs

2.5km; 20/9/00 1hr 17min 33secs

3km; 8/4/97 2hrs 1min 22secs***
400m medley progression so far;
29/7/00 12.47
3/8/00 12.18
15/8/00 11.55

1/9/00 11.55
5/9/00 13.01 (chest muscle problems, especially in sidestroke)
11/9/00 11.58
16/9/00 11.42
22/9/00 11.27.13
26/9/00 11.27.09
5/10/00 12.05
12/10/00 11.35
14/10/00 approx. 11-12min (Bronze time trial, had to be under 13min...)
19/10/00 13.04* (pretty poor effort, but I know why it was.)