2013 chopping block

RayCun

So... 2012 awards, well done everyone, you're all very special snowflakes so give yourselves a slap on the back and go collect your medals from reception

But that was last year. You can't live in the past forever you know :rolleyes:

The real question is, what are you going to do next year? Let's have some details -

What times will you run?
What races will you run them in?
And what are you going to do to achieve that? How are you going to change your training to get to that level?

RayCun

and to start off

36.xx in the national 10k (Great Ireland Run)
Sub-80 in the national half (Rock and Roll Dublin?)
Sub 2.50 in the Dublin city marathon

Training... I think the Tuesday 800s/Saturday hills/weekly 100-120km schedule will continue for at least another couple of months. It might change around a bit after the 10k as the focus gets longer, but to be honest this plan is probably fine for half marathons as well. (Given that I'll be racing every few weeks too) I've no idea how much things will change for marathon training, I'm happy to just follow orders for a while...

spurscormac

2013 Goals are...

Distance|Current PB|Goal
5k|20:27|19:59
8k| 34:53|32:59
10k| 43:00|41:29
10mile|1:13:28|1:09:59
HM|1:43:57| 1:34:59

Training plan - keep my fitness over winter & not let it drop off.
Attempt to get to at least 4 and sometimes 5 days a week training:
Mon - steady hour run
Tue - Track interval session
Wed - None / Easy if going ot or have missed a run.
Thur - steady hour run
Fri - nothing
Sat - Tempo session
Sun - LSR, increasing from 10-15 miles over time.

RayCun

spurscormac wrote: »

2013 Goals are...

a bit soft, in the shorter distances at least
What's the training plan?

spurscormac

RayCun wrote: »

a bit soft, in the shorter distances at least
What's the training plan?

Just added the training there, hoping to get consistent with training & not miss sessions, though this can be unavoidable at times.
Also hope to make sure I get the LSR in as my stamina isn't as good as it should be and the races suffer because of this I believe.

Times ain't soft, believe me, I'm currently a minute off that 5k, hoping the 20min barrier will fall in the Galway 5k series in May.
Hit the 43:00 a couple of weeks ago, so hopefully that time will come down as a result of more stamina.

Note: just realised my mistake in the 10k goal, that should be lower, will edit it...

robinph

16:?? for 5km
35:?? low for 10km, think 34 might be aiming a touch too high
<1:20 for half
<2:55 for full

I may have to start doing some training now.

TFBubendorfer

Why are you guys spreading yourselves all over the spectrum?

< 2:55 in the marathon for me. No need for any other goals. If I'm in that shape, a couple of other PBs will happen automatically.

tHE vAGGABOND

Goals - In Order:

1) Sub-3.30 Marathon in second half of year, somewhere [Amsterdam maybe, Dublin Maybe....]
2) Sub 6 Hours for Conn Ultra
3) Sub 1.37 Half

Training:
a) Enjoyed my Berlin plan as there were many different types of sessions in there and I really thought it worked, and that would have sorted me for sub 3.30 had I not gotten injured late in the day I'm sure. So I'm sticking with the theory/spirit of that for Conn, and just chaining some of the tempo sessions for hills and running longer, earlier in the plan [clearly, since its an ultra Im training for].
b) Plan to try and keep one speed session a week, for diversity of training and also with an eye on the marathon and half goals, just running 9 min miles all winter wont do that much good.
c) Get more involved in club sessions, as I only dipped in and out this year. Yes, its somewhat hard with busy work and personal life, but have to make it work if Im to get better.

I have been sorta injury prone over last couple of years, so I need to keep an eye on that with core and strength work and also diet and getting rid of a kilo or two

robinph

TFBubendorfer wrote: »

Why are you guys spreading yourselves all over the spectrum?

Because although I would like to get a decent marathon time, you can only do that a couple of times a year so to keep motivated I wouldn't mind breaking another couple of times along the way and there is 5km's every week to have a bash at.

or

Because although I would like to get a decent 5km time, I'll get bored with doing them every other week or whenever so need to have the longer term target of aiming for a marathon time so that I actually bother to get out the door and do some longer runs occasionally.



Which of those would be more appropriate at any particular time will depend on the weather and what side of bed I got out of.

ciaranmac

Much more modest targets for me, the main one is to keep up the brand new running habit. Work and study commitments mean I won't be losing my marathon virginity for a while.

5k in 24:59 (PB is 28:10)
10k in less than an hour should be achievable (1:01:40).
Half marathon if I have to crawl over the line.

seamus

For my second year of running...
Distance|Current PB|Goal
5k|20:44|19:29
5mile| 37:02|33:29
10k| 48:34|42:29
10mile|-|1:12:00
HM|-| 1:40:00

Longer distance goals probably seem a bit soft, but 10k is the longest I've raced, and even that was back in April. 5k PB is from later in the year, 5mi/10km are from early in the year, hence the big disparity between them.

Training will be 3 days a week probably up till May or April, as my time is fairly limited. Training based on a HM plan at micoach.com, which I used for the whole year and really enjoyed for the variety of it.
Plan is to lose 3-5kg in the early part the year, which should actually be worth about 6 months' training in terms of the performance boost.

mossym

may as well get it in writing, nice to look back and see how i measured up...

only started running in may, to date have one race, a 10K, done. so for what it's worth
Distance|Current PB|Goal
5k|26:03(just training run)|sub 22
5mile| -|???
10k| 51:28|sub 48
10mile|-|???
HM|-| sub 2:00

training wise, need to up the number of runs from 3 a week to 4 . just started a proper long slow run at the weekends, so need to add some variance during the week, intervals first, as up till now all my runs have been pretty much the same pace and distance

rainbow kirby

Finally get my back/hip 100% sorted out once and for all, that's the main goal for 2013... won't be racing any time soon.

ger664

Sub 3:25 BQ anything else is a bonus.

village runner

A season free of injuries and PBS will follOw. My 10k pb of 37.45 needs to be sorted

rom

Same again* and get the weight to sub 70Kg before Ballycotton.
* Make good improvements, not the exact same improvements

tunguska

village runner wrote: »

A season free of injuries and PBS will follOw. My 10k pb of 37.45 needs to be sorted

VR if we can get you down to racing weight and off the woodbines you'd do some damage.

robinph

rom wrote: »

Same again* and get the weight to sub 70Kg before Ballycotton.
* Make good improvements, not the exact same improvements

Liking the chart. Must make one of them up for my times.

PaulieYifter

rom wrote: »

Same again* and get the weight to sub 70Kg before Ballycotton.
* Make good improvements, not the exact same improvements

+1 on the graph - looking forward to putting yet another view on all my data!

opus

Comrades on June 2nd in < 9 hours, that is all!

pconn062

Sub 4:40 1500m
Sub 5 minute mile (and more) mile
Sub 10 3000m
Sub 17 5000m (aiming a bit high with this one to be honest!)

I will also race other distances (4 mile, 5 mile, 10k and maybe a 10 mile) but have no specific targets in mind. I am currently doing Daniels 5-15k plan with an aim to peak around April. Then all the focus will be on 1500/3000m metres for the summer. I don't intend on ever going over 60 mile a week, my coach is a firm believer that the times above can be achieved with the need of ever going over 60 MPW (and I trust his opinion! ).

PaulieYifter

2:59 in Cork City Marathon

More miles + more speed and please God no injuries

myflipflops

Win the trilogy
Avoid injury
Run under 2.32
Win a legitimate race

clear thinking

+1 on the chart, still a few races in 2012 to chalk off - Alsaa Mile tomorrow, Goal Mile and the clonliffe 5k....

Mile - 4.40
5k - 16.00
10k - 34.00
Marathon - 2h40

menoscemo

Sub 3 Marathon before Ray.

b.harte

10km in 45:00 Current race PB is 47:20, have been faster in training (Jan 1st Beaufort 10km, currently midway through a training plan for it, slipping a bit because of work)
50KM in 4:30 Donedea; would like to see 4:30 but will be happy to improve on my time from Portumna (4:54).
Then Child 3 is due, I had planned on giving the Portumna 100km a go, but baby due that week.
Depending on how things are I will be aiming for a PB in Dingle (Current 9:34)
Another long solo / low volume run, thinking of either the Barrow Way or the Grand Canal Way. Leaning towards the Barrow.
Either that or stay local and re-run Tralee-Millstreet-Cork or The blackwater way.
Trying to convince a pregnant wife that Glasgow to Edinburgh would be a nice early birthday present, she's not buying it so far.
So a quiet year planned.

TRR

myflipflops wrote: »

Win the trilogy
Avoid injury
Run under 2.32
Win a legitimate race

You will lose the trilogy. In fairness you should break 2.32 for 800 if you keep putting the training in.

dna_leri

clear thinking wrote: »

+1 on the chart, still a few races in 2012 to chalk off - Alsaa Mile tomorrow, Goal Mile and the clonliffe 5k....

Mile - 4.40
5k - 16.00
10k - 34.00
Marathon - 2h40

Some big goals there CT, especially the 5K.
What are your plans to get there?

hot to trot

goals 2013 in the following order:

Improve flexibility until I can reach my ankles on forward bend and can do quads stretch without having to lift foot up in front first - to reach it .:o

Run 100 miles

Get back to doing sub 4 marathons.

Plan. Start new yoga dvds and do some EVERY day except long run days

Keep building mileage slowly and work on mental game for the 100 keeping one track session and one tempo workout going also.

Sub 4 should follow from previous workout also.

jebuz

5k 17:2x (??)
10k 36:xx (37:17)
5 mile 29:xx (31:29)
1/2 Marathon 1:20:xx (1:24:48)
Marathon 2:50:xx (2:59:34)

Had a great 2nd year running, joined a club after the Dublin Marathon and already seeing the benefits. Looking forward to a good challenge in 2013

woody1

43/44 min 10k by may june
il take whatever improvements that gives me on my half marathon time of 1.49 50 something
hope to run my first marathon next year hopefully sub 4 hours but we'll see how things are working out as the year progresses..

went from 49.59 to 45.32 for 1ok at the weekend with no real plan, so im hoping that by following a proper 10k training plan from the start of the year to knock another bit off that,

Pisco Sour

Distance|Current PB|Goal
400m|58.01|55.99


Not really looking past March which is when the season ends. I set the goal of 55.99 back in April so I will stick with that. Have taken my time down from 58.68 to 58.01 this season, and have backed up this time a couple of times, but have got a bit stuck of late at 58 low. 57 should be just around the corner, but still a fair bit off that sub 56.

But it's not all about the big time goals. I want to keep improving in all facets of my running and training: keep lowering that 400m PB, keep bringing down my 100m and 200m time, make further improvements to my form, improve my start, keep getting stronger in the gym and lift, squat and press heavier each week, try to run faster than ever before in training, and in the process try to beat training partners who are faster on paper, and if not, then get close. There's always a small goal there which can be achieved on a daily basis. I aim to walk away from every single training session feeling I have achieved something, no matter how small it may be.

After Christmas is championship season and I aim to compete in a few, culminating in the State Champs in March. The Vic Country Champs in January will be the one I'll be most competitive in as the standard is not as high. I finished 13th last year (out of 16) so hope to improve on that placing this time (all depends on who shows up of course and how many).

Oh and a sub 8 beer mile in April

Krusty_Clown

These are the kind of targets I'm hoping to hit next year. The marathon is priority one. Then the sub-60 400m. The rest are just steps along the way towards the marathon goal.

400m: sub-60 (62 seconds)
5k: 16:30 (16:57)
10k: 34:10 (34:51)
10 Mile: 56:30 (58:36)
1/2 Mara: 1:15:50 (1:17:19)
Marathon: 2:39:xx (2:43:17)

RayCun

Krusty_Clown wrote: »

The marathon is priority one. Then the sub-60 400m.

Wow, so after London are you going to cut the mileage right down and focus on track work? The graded meet schedule is out, you have a 400m on May 29th, Dublin championships on June 12th, and another meet (with a 400m) on July 10th. Planning to do them all or stop when you go sub-60?

Krusty_Clown

RayCun wrote: »

Wow, so after London are you going to cut the mileage right down and focus on track work? The graded meet schedule is out, you have a 400m on May 29th, Dublin championships on June 12th, and another meet (with a 400m) on July 10th. Planning to do them all or stop when you go sub-60?

I may need to do them all to get sub-60! It's a priority, as it's the only piece of unfinished business from this year and it rankles a bit. Since the 62 second 400m (in July), I have gained some speed. Over the next four months, I'll be doing lots of reps at 4:50 - 4:55/mile on the track. Obviously not fast enough to be really useful for the sub-60 goal, but should help improve on my previous time. I'll have a go on May 29th, with a view to a practice run, and aim to have a proper pop at the next one. Are there only two 400s in the graded meet schedule? Nah, I won't cut the distance back to sprinter-levels, but will try to include some goal-focused sessions from May -> July. I'm a lover not a fighter runner, not a sprinter.

Pisco Sour

Krusty_Clown wrote: »

I may need to do them all to get sub-60! It's a priority, as it's the only piece of unfinished business from this year and it rankles a bit. Since the 62 second 400m (in July), I have gained some speed. Over the next four months, I'll be doing lots of reps at 4:50 - 4:55/mile on the track. Obviously not fast enough to be really useful for the sub-60 goal, but should help improve on my previous time. I'll have a go on May 29th, with a view to a practice run, and aim to have a proper pop at the next one. Are there only two 400s in the graded meet schedule? Nah, I won't cut the distance back to sprinter-levels, but will try to include some goal-focused sessions from May -> July. I'm a lover not a fighter runner, not a sprinter.

You aren't that far off. With a proper pair of spikes, and some competition you may have snuck under 61. Certainly would have been a 61 anyway. Get a few specific sessions in after London and I predict a sub 60 by the second attempt. The only thing is that bad weather (cold, wet track etc) can affect sprint times way more than road running times, and this is Ireland we are talking about here, so only having 2 races available may be cutting it a bit tight.

RayCun

Krusty_Clown wrote: »

Are there only two 400s in the graded meet schedule?

Plus the championship, I think so, yes. The schedule is out now
http://www.dublinathletics.com/
You could do some 200s or 800s in the other meets to get track and blocks practice?

you might be interested in this
http://www.marathontalk.com/forum.php?&category=5&topic=1377
Guy from the marathon talk podcasts, decided to focus on mile training for the summer to try to go sub-5. Some of the sessions might be useful.

Krusty_Clown

RayCun wrote: »

Plus the championship, I think so, yes. The schedule is out now
http://www.dublinathletics.com/

2 x 400m races in the entire Graded meets calendar? Is it any wonder that we don't have a wealth of 400m runners in the country! No sign of a grade D either. I guess I will have to aim for a 56 then. I guess there's just no demand for 400m races (there seems to be 4+ races for the other distances).

Pisco Sour

Krusty_Clown wrote: »

2 x 400m races in the entire Graded meets calendar? Is it any wonder that we don't have a wealth of 400m runners in the country! No sign of a grade D either. I guess I will have to aim for a 56 then. I guess there's just no demand for 400m races (there seems to be 4+ races for the other distances).

The Dublin Championships counts as a graded meet as far as I'm aware, so that would be 3 meets. You could also run as a guest in the county champs in Wicklow, Kildare, Meath, or anywhere else semi-local like Carlow, where the standard wouldn't be as high. Now it would be handy if they had a comprehensive list of all track meets in Ireland on the AAI website wouldn't it?!

Krusty_Clown

Pisco Sour wrote: »

The Dublin Championships counts as a graded meet as far as I'm aware, so that would be 3 meets. You could also run as a guest in the county champs in Wicklow, Kildare, Meath, or anywhere else semi-local like Carlow, where the standard wouldn't be as high. Now it would be handy if they had a comprehensive list of all track meets in Ireland on the AAI website wouldn't it?!

I run for Wicklow, so I guess it would be the other way around. But yeah, will keep an eye out for a Wicklow county 400. Now I'll shut-up about the 400. Let's get this thread back on track. <- See what I did there?

Bugsy2000

Distance|Current PB|Goal
5k|20:22|18:59|Or as close to it
8k| 34:55|31:59|
10k| 47:59|39:59|Must run one soon to increase that PB
10mile|1:22:06|1:09:59
13.1m|1:44:30| 1:34:59
26.2m|3:46:59|3:24:59
50k|4:47:59|4:24:59

2012 was my first year running with a club after a couple of years arsing about so for me it was just about increasing the milage & seeing what happens, I didn't really set any outright goals or PB targets. Overall I was happy with the year, I brought the times well down right across the spectrum plus I ran my first marathon (Dublin) & 50k (Portumna).

I realise after the years training that I prefer the shorter stuff (from HM down). I'll run the longer stuff again but I think I'll concentrate on the shorter races this year, if I hit the longer targets all the better. (I still have to get the head right for the longer stuff yet, I've noticed I can let the head drop too easily towards the end of the long stuff if I'm suffering)

I did minimal speed work this year so I'll be trying to fit in a weekly speed session now, although after recent attempts I've been picking up plenty of little niggles so I'll be easing it in slowly I think. I'll also try to get in a bit more work on the bike too this year, it's feeling neglected.

nerraw1111

Sub 36 10km
Sub 60 10 mile sometime in 2013.

They would be the big goals in terms of road PBs.

How? Hopefully by just being consistent week in, week out and working hard.

mak78

For my second proper year of running in 2013 ...

5k 20:59 (2012 N/A)
10k 42:59 (47:27)
1/2 Marathon 1:39:59 (1:47:35)
Marathon 3:39:59 (3:53:31)

Plan is for intervals/speedwork on Tuesday nights with club + 2 Steady/Tempo runs + 1 LSR each week. also will do some hill sessions & trail runs in early 2013 to build strength.

Timmaay

Krusty_Clown wrote: »

But yeah, will keep an eye out for a Wicklow county 400. Now I'll shut-up about the 400.

Yep will be a County track and feild championship, checkout athleticswicklow.com for info/results on it in previous years. I'll admit the standard/level of competition can unfortunately be almost non existent, esp at the sprints events, so they do often throw the adults in with the juniors, so prepare to get your ass handed to ya by a 14yr old :P (and trust me there are afew in Wicklow who should be comfortably sub60 for the 400). However try drag out as many of the Bray lads to it can ya, its a perfect opportunity to try out the shorter track events, without too much pressure, and good chance of coming away with afew medals for your days work!

Anyways, back on target, hmmm this Sub2mins for 800 has to be set right by me, I've more to give in the 1500 also, I knocked 9seconds off my pb last year, if I can take another 5 off it and get to 4.05 I'd be happy! Sub16 for the 5k would be a bonus also!

guinang

Even though I'm new here, and this appears to be mostly seasoned posters & seasoned runners, I'll give my goals. It's good to write these things down.

I've only started running consistently since DCM, though it was my second DCM. Trainign up to that point was erratic, basically whenever my mates were heading out for a run over the w/end. I think my main aim is to get out for consistent running. This can't come at the expense of work or family life so some balancing work to be done. I reckon if I can continue to train regularly these goals are very achievable. I guess my concern is getting out enough. All things going well, I hope to revise the goals in March/April.

5k: 18:59
10k: 39:xx
1/2 Mara: Sub 1:29:xx
Marathon: Sub 3:15

10k is 42:30 or something like that
1/2 Mara is 1:37:39
Marathon is 3:28:xx

statss

Posted my times in the 1000 mile thread there yesterday, took up running this year, entered a few races (pb's 5k 24.13, 10k 48.34, 10mile 81.19, HM 105.05)

Planning a serious ramp up in training from now on, have joined in with a club, and intend to follow Hal Hidgeon Intermediate plan for Connermara HM with a view to progressing to DCM2013.

I'm fairly certain I will improve PB's in each distance - no idea of how much or little though. I do want to catch up to the standard of two of my running mates, 7 minutes in difference in our half marathon times so not sure how likely that would be.

rom

Distance|Current PB|2013 Goal| Comment
5k|19:10|17:40| Soft PB as ran 18:50 last Friday in training. Can go faster.
10k||36:59| Never ran a 10K
10mile|1:08:16|1:02:XX
13.1m|1:32:24|1:24:59| Soft PB as dying sick when did this.
26.2m|3:18:20|2:59:59| Didn't take any risks in DCM

What am I going to do to achieve this ?
1. Drop Weight from 77 Kg to 68Kg with a low carb diet.
2. No alcohol, no junk food after xmas holiday.
3. 2 sessions a week with one long run.
4. Focus on recovery from each sessions so I am good for the next one with restwise so I don't overtrain.
5. Train 6 days and not 7 a week so I don't get run down.
6. Specificity - have a reason why I am doing every single run, be that sessions, long run, recovery etc to make best use of my time. No more junk miles.
7. Get more sleep and naps.
8. Get sick less often due to more sleep, healthier eating.
9. Run once a week at least on grass after Friday's session.

Oregano_State

It's hard to put solid goals down for next year as I have PBs from a few years ago before my running hiatus that may prove harder to better than I initially thought.

Current PBs:

• 400m - 0:51.3
• 800m - 2:03

At the moment I'm a fair bit off that level, though I am definitely improving. I'm aiming to run a 400m at the AAI games on the 27th January. Would be pleased enough to break 55s there and reassess after that.

After just checking now, the Munster Indoors are on in 25 days time in Nenagh. Closing date for entries is the 28th December. I might chance running that if training goes well for the next 2 weeks. It might put some manners on me as well over Christmas!

800m wise, I'll probably wait until the outdoor season. Breaking 2 mins would be lovely...

Other aims for 2013:

• Run at least one elecronically timed 100m and 200m. Just to see.
• Try a 5km road race after the end of the track season.

shels4ever

Next year hope to get a half marathon done in March or April, then will see how things go would like to get s few 5k and 10k during the early summer. Not going to target any times just try and stay injury free for the year.

wideball

Distance|Current PB|2013 Goal| Comment
5k|17:23|16:55| Recent PB
10k|35:58|34:XX|
10mile|1:01:15|0:59:XX
13.1m|1:22:28|1:19:59| Would like to think I can get to sub 79 (NYC qualifier)
26.2m|2:59:00|2:49:59| London and Berlin to try..

1) Structured training
2) Diet
3) Sleep
4) Core training to sort a bad back..

2&3 will the key things to allow for more quality in training. Not a club member and debating whether to join one at the moment. I do most of my runs as commutes so most running days are doubles.

Krusty_Clown

wideball wrote: »

Distance|Current PB|2013 Goal| Comment
5k|17:23|16:55| Recent PB
10k|35:58|34:XX|
10mile|1:01:15|0:59:XX
13.1m|1:22:28|1:19:59| Would like to think I can get to sub 79 (NYC qualifier)
26.2m|2:59:00|2:49:59| London and Berlin to try..

If you can hit that 10k time, then a 59 minute 10 mile will be easy by comparison. I was running mid 58 for 10 mile long before I was running 34:xx for 10k. 56:xx is probably a closer equivalent to a 34:xx 10k, so I reckon you should upgrade your 10 mile goal time.