Ran a 10k - Official Thread (8 Viewers)

[-OZ-]

14th Annual FBG Year-End Report - 2023

Your goals coming into the year, and were they achieved?

Health and to volunteer at more races.
Mostly accomplished. I volunteered at a few races which was fun and I’ll do that again in 24. I may help organize one of the races but I haven’t done more than briefly mention my interest to the lead.
Health was pretty good. To that end I actually started seeing a family doctor instead of just the VA. Measured BF% every month and made progress until November. I’ll get re motivated to add muscle and drop fat. I’d like to be below 13% BFP before June.

Accomplishments or PRs in 2023:
No PRs, but I enjoyed training with team rocket tri and got a few age group podiums.


Your proudest and/or best race (or segment within a race):

Just finishing the oak barrel HM and build me up program on Zwift with a 13 point FTP gain.

A race or race training disappointment during 2023:

getting a flat during mountain lakes and bombing the run (mostly due to mental head space)

Total training volume and successes during 2023:

1,000 miles running
3,061 miles cycling
50 miles swimming
Hit body weight x 12 bench (have since lost strength)
Mostly successful in the monthly challenges, thanks to Wally for keeping me motivated especially these last two months.

Lesson(s) you’ve learned during the year:

Relearn- It is incredibly hard to train for tri and strength at the same time.

Primary memories of other guys’ training, races, or life experiences in 2023:

I suck again on keeping up. I love hearing the success and stories but my memory isn’t good.

Goal(s) for 2024:
once again, mostly general health.

< 13% BF% in the mid 180s by the summer. Most likely this means dropping 5 lbs of fat and adding some muscle.

I’m actually going to train for the oak barrel HM April 6.

I’ll do tri races throughout the season but my focus will shift. The A race will be rocket man in late August again. After the HM I plan to hit swimming and strength hard for a couple months.

Otherwise I’m going to concern myself less with training volume and more with other activities like SUP, kayaking, and hiking with the family.

 

[Dr_Zaius]

I still owe the year end report, which I’ll do this week, but I did my typical New Year’s Day 5k today and actually snagged a 4 second PR! I was cautiously optimistic going in, would have been more optimistic if I hadn’t had a mild illness over Christmas.

Weather was nearly perfect at 43 degrees with a lightish breeze. Course is super flat although it does have some turns and an out and back.

At any rate, went 6:18, 6:19, 6:23, 5:40 for the leftover. Chip time had me at 19:34, which beats my old 5k PR set at this same race before the pandemic. Pleased with the mental game on this one, as I spent the back half of the race pretty much by myself. Fortunately I knew I had a PR shot and used it to keep me from flagging during the old 1.5-2.5 mile area that’s always 5k no man’s land.

Happy New Year’s everyone!

 

[tri-man 47]

14th Annual FBG Year-End Report - 2023

Your goals coming into the year, and were they achieved?

For me, continued work on strength and flexibility. I’d like to get my average cadence to be consistently below 180. I’m targeting mileage over 1,500, and elevation in the new, hillier suburb to be over 30 50,000 (an early January readjustment to the goal).

Mostly check. I had a number of runs with a 179 cadence, but I want to see if I can consistently hit that cadence as an indication of a longer, smoother stride. Mileage was sufficient at 1,625, especially given several lost weeks due to injury/illness. Elevation went far better than planned as I exceeded 60,000 feet of elevation compared to a previous high in 2021 of 30K. Loving my new suburban location as a base for my running. I also had another 10,000 feet from walking during those down weeks. That said, I was well aware that I was focusing on elevation to a fault. This hindered a proper mix that needed tempo, intervals, and short striders. Then again, racing wasn’t a priority, so no damage done. But I need to balance the mix better in 2024.

As to strength and flexibility, I greatly enjoyed @-OZ- 's monthly workout challenge! Instead of 75 Hard, this became more of a 365 Steady with an interesting new challenge each month. I like the overall results of the Body By Oz, and I’ll be keeping this going in 2024.

For my young protege, Ashley, the plan is to help her use a year of training to compete for the conference individual championship; succeed in regionals and qualify for nationals; and ideally, run top 40 at nationals (in Carlisle, PA) and become a D III All-American.

Ashley had some health challenges (mainly bone strength) over the summer, so we weren’t able to push summer training to any degree. She started the year strong …but never really progressed. I kept suggesting workouts and areas of focus, but her school responsibilities took precedence and she couldn’t/didn’t heed my advice. Her regional time was no better than a mid-September race.

Accomplishments or PRs in 2023:

None. But this was the second of two bridge years before I get back into focused racing in 2024 and beyond.

Your proudest and/or best race (or segment within a race):

I gutted out a November 5K while dealing with a nasty respiratory infection, coughing my way around the course on the way to an easy AG win.

A race or race training disappointment during 2023:

Just the lack of racing …a planned 4th of July race had been cancelled, and timing (and training) didn’t work out for fall HMs.

Total training volume and successes during 2023:

As noted, mileage was decent, and the hill (elevation) work far exceeded my goals. Hopefully the latter pays dividends moving ahead.

Lesson(s) you’ve learned during the year:

Consistently incorporate striders into my runs. From following several top AG runners, I see that they do a lot of this, and I need to do it, too. It’s a way to improve my stride and speed while otherwise keeping long runs slow.

Primary memories of other guys’ training, races, or life experiences in 2023:

Marathon studliness by @Zasada and @xulf . The super-impressive R2R2R by @Zasada , @gruecd , and @SteelCurtain . The incredibly steady marathon pacing by @SteelCurtain .

Fun to follow the international adventures; bummed to see some race disappointments; happy to see a couple new runners starting to gear up.

Goal(s) for 2024:

Nail a fall BQ with a sub-3:30 time (which would be a 50-minute (!) BQ buffer).

Run a handful of other races (5K to HM) and medal mong.

Keep up my evening workouts using many of elements from Oz’s monthly challenges (squats; lunges; pull-ups; push-ups; abs; etc.)

I specifically don’t want to add an elevation goal again as hills need to be just one part of a balanced training schedule. I really look forward to 2024. My spring academic semester shouldn’t be bad, and then I’ll be formally retired. Yea! I expect to pick up some adjunct work in the fall, but all in all, I'll have fewer work commitments and therefore more flexibility for my running. Hopefully I can stay relatively illness and injury-free, which begins by healing up from some current soreness/swelling on my hip.

 

[belljr]

I rejoined the Strava group, I'm the slow guy

I will say the new Garmin watch is pretty sweet and the sensors I think are way better than my old watch. Or they are different lol.... My bpm was much lower than before or maybe it's starting to work lol

 

[ChiefD]

I still owe the year end report, which I’ll do this week, but I did my typical New Year’s Day 5k today and actually snagged a 4 second PR! I was cautiously optimistic going in, would have been more optimistic if I hadn’t had a mild illness over Christmas.

Weather was nearly perfect at 43 degrees with a lightish breeze. Course is super flat although it does have some turns and an out and back.

At any rate, went 6:18, 6:19, 6:23, 5:40 for the leftover. Chip time had me at 19:34, which beats my old 5k PR set at this same race before the pandemic. Pleased with the mental game on this one, as I spent the back half of the race pretty much by myself. Fortunately I knew I had a PR shot and used it to keep me from flagging during the old 1.5-2.5 mile area that’s always 5k no man’s land.

Happy New Year’s everyone!

Well la-di-da I’ll just feel like crap all week and crawl to the start line and drop a 4 second PR without telling all us other schlubs shaking off hangovers and now you get to strut around all day like a peacock eating and drinking whatever you want while the rest of us has to at least get up and do something worthwhile today to try and achieve 8% of your awesomeness already……..

 

[SteelCurtain]

I still owe the year end report, which I’ll do this week, but I did my typical New Year’s Day 5k today and actually snagged a 4 second PR! I was cautiously optimistic going in, would have been more optimistic if I hadn’t had a mild illness over Christmas.

Weather was nearly perfect at 43 degrees with a lightish breeze. Course is super flat although it does have some turns and an out and back.

At any rate, went 6:18, 6:19, 6:23, 5:40 for the leftover. Chip time had me at 19:34, which beats my old 5k PR set at this same race before the pandemic. Pleased with the mental game on this one, as I spent the back half of the race pretty much by myself. Fortunately I knew I had a PR shot and used it to keep me from flagging during the old 1.5-2.5 mile area that’s always 5k no man’s land.

Happy New Year’s everyone!

Well la-di-da I’ll just feel like crap all week and crawl to the start line and drop a 4 second PR without telling all us other schlubs shaking off hangovers and now you get to strut around all day like a peacock eating and drinking whatever you want while the rest of us has to at least get up and do something worthwhile today to try and achieve 8% of your awesomeness already……..

These never get old! I love it Chief!

 

[Dr_Zaius]

now you get to strut around all day like a peacock eating and drinking whatever you want

Best part of this race is the pots of chili inside afterwards. I had 4 bowls to go with my banana

 

[-OZ-]

now you get to strut around all day like a peacock eating and drinking whatever you want

Best part of this race is the pots of chili inside afterwards. I had 4 bowls to go with my banana

 

[SteelCurtain]

14th Annual FBG Year-End Report - 2023

Your goals coming into the year, and were they achieved?


1. I'd like to attempt another Marathon PR in fall 2023. I honestly don't know if my PR days are over at the age of 52, but I will see. Definitely want to BQ.

This was a fail all around. I didn’t attempt a marathon PR, due to injury. So no racing, no PR, no BQ. I’ll make a last ditch BQ attempt in early September, if not, then my streak of 7 Boston’s in a row will end.

2. I'd like to take a run at my half marathon PR if I can fit it in during my training cycle for my marathon. I think its pretty soft (1:31:26), so would like to knock it down a minute or two.

SUCCESS! Before my injury, I ran a 1:29:04 at NYC Half. Could possibly get closer to 1:28 on a flat open course. Regardless, I was thrilled to finally get under 1:30.

3. I am likely doing the R2R2R with at least a couple guys from here in October. A new challenge which gets me excited.

This was a highlight of the year for me. To be in such a beautiful place with terrific people seeing what our bodies could accomplish. It was very special and something I will always remember. Thank you @Zasada and @gruecd (and non-FBG Dave) for the camaraderie, laughs and tons of BMFing.

4. I'd like to do 750 Peloton workouts this year.

I didn’t even get close to this. I’ve done 1,464 in three years. I need to be better and my lack of strength work definitely impacted my ability to stay healthy.

5. I'd like to run 2300 miles if possible.

I ran 2234 this year. This was my second lowest number since 2017 (COVID 2020 was the only lower year.) I started strong but fell apart in the back half of the year as I managed my injury. In fact, I took a full month off in November/December to help reset everything.

6. Keep my weight at 180 lbs. or below by December 2023.

FAIL. 187.3 on December 31.

7. Try not to buy any running shoes. I have 10 new pairs in boxes and I just need to work through those this year. (For the record, its not all my fault. I was blessed to have 6 pairs sent to me free of charge from shoe companies, so that wasn't part of my shoe inventory plan.)

Success! No shoes were purchased. I did receive several pairs again from companies this year so I may try to go another 6 months without buying any shoes.



Accomplishments or PRs in 2023:

My half marathon PR was set at age 52….that’s win! 1:29:04.

The fact I was able to pace 3:55 at NYC with a bad glute, hamstring, knee (previous injuries) and recently sprained ankle (from R2R2R) was an accomplishment for sure.

I was focused on improving my elevation work in preparation for R2R2R. I had set an original goal of 10,000 feet per month but upped it to 15,000 when I saw how I was doing with a renewed focus. I ultimately ended with 164,000 feet of elevation, which falls below the 15,000 feet/month. Once I got injured, I steered clear of elevation so that impacted my end result. I’m proud of what I was able to accomplish here.

Your proudest and/or best race (or segment within a race):

I am most proud of surviving the last 8 miles of R2R2R. It was really hard to do that elevation while hungry, tired and in the dark climbing out of the canyon.

A race or race training disappointment during 2023:

Me having to bail on any marathon racing in 2023 was a tough pill to swallow.

Total training volume and successes during 2023:

Completed 4 marathons. Paced London, Wineglass, and New York City. Ran Boston for fun. Paced a few half marathons.

Lesson(s) you’ve learned during the year:

I need to make sure I stick with strength work. It is crucial for my longevity in this sport.

Primary memories of other guys’ training, races, or life experiences in 2023:

@Zasada getting his BQ early in the year…..followed by a cranky injury.

To see @xulf and @caustic to burst on the scene and make incredible progress.

@pbm107 slay the Broad Street Run (I think that’s the name of the race).

@gianmarco having a terrific summer training cycle in preparation for his fall marathon.





Goal(s) for 2024:

1. Get healthy so running isn’t painful.

2. Complete at least 650 Peloton workouts (I’m at 1,458 right now….let’s see where I am this time next year.) Paging @gruecd, @JShare87 and @bushdocda for some winter Monday rides!

3. Complete the Tokyo Marathon to earn my 6 star medal for running all of the World Marathon Majors.

4. Successfully pace London and NYC marathons.

5. Make a real attempt at a BQ in September…..if I’m in a position to do so. I will not shame myself if my injury situation impacts me and I can’t BQ.

6. Participate in at least one trail race.

7. Volunteer at at least 2 races. Races need volunteers to actually run safely and give participants a great experience. So I am committing to give back to the sport we love so much.

8. Get my weight to 180 lbs or under by December 31, 2024.

9. Stretch goal – to pace Chicago and Berlin this year which would mean I would have run all 6 world marathon majors in one calendar year. (I'm already confirmed for the other 4 majors.) It is unlikely I can do this without my wife killing me and my body breaking down, but I have not ruled it out.

 

[bushdocda]

Nail a fall BQ with a sub-3:30 time (which would be a 50-minute (!) BQ buffer).

Likely would be enough of a buffer.
Take a look at Tunnel marathon on Sept 8, should be just ahead of submission deadline.

 

[caustic]

14th Annual FBG Year-End Report - 2023

Your goals coming into the year, and were they achieved?
No goals entering the year, but completing a long distance race is something I've wanted to do for several years and I finally got it done.

Accomplishments or PRs in 2023:
KC Half (2:08:19)

Your proudest and/or best race (or segment within a race):
The first 8 miles of the KC half were my best of the year. Things fell apart down the stretch but I'm proud to have finished.

A race or race training disappointment during 2023:
Injuries foiled my previous distance running attempts, and while I made it across the finish this time, they were still an issue. I was barely able to train in the month leading up to my race and needed considerable time off to heal up afterwards. My legs were finally back to 100% in early December but then I got covid.

Total training volume and successes during 2023:
453 running miles. This may have been less than I wanted, but it was a significant increase over my 2022 volume (<100 mi).

Lesson(s) you’ve learned during the year:
-This is a great group. I truly couldn't have made it across the finish without all the support and advice from this thread.
-I need to be more consistent about strength training and more careful in my mileage loading. This is a lesson I seem to take away from every training cycle, and I have yet to get it right.
-This **** is hard! It's also fun, rewarding, and great for our health, but it sure is hard. I have all the respect in the world for you crazy folks who have been crushing insane mileage totals year in and year out.

Primary memories of other guys’ training, races, or life experiences in 2023
I almost feel bad coming up with a list because I'll surely leave out some important ones, but off the top of my head:
- @Juxtatarot and @xulf putting in some huge, consistent training cycles and getting PRs out of them.
- @gianmarco 's rock solid Berlin training, grinding through a summer that was even hotter and muggier than mine.
- @gruecd @SteelCurtain and @Zasada slaying the R2R2R monster.
- @ChiefD gaining clarity on his health issues and always lifting the mood in here with his weekend plans and la-di-da shtick.

Goal(s) for 2024:
Of course, the number 1 goal is to stay healthy. My PT recently put me on a "return to run" plan that involves 6 weeks of run/walk mixes before I do any more straight-up running. It feels painfully slow at times, but the hope is that this very gradual buildup will be the key to sustainable training.

Conditional on goal 1 being met, I want to take another crack at the half. With healthy legs, I know I can do better than my attempt in 2023. My ultimate goal is to complete a full marathon at some point - it'd be great if that happens in 2024, but I won't be pushing anything. Happy new year!

 

[-OZ-]

< 13% BF% in the mid 180s by the summer. Most likely this means dropping 5 lbs of fat and adding some muscle

Off to a not horrible start after the holidays.
From Dec 1 - Jan 2, I lost 3.2 lbs fat and 1.4% BF. now I’m back to around where I was most of the year at 13.7%. There’s definitely more progress to be made.
More importantly, I’m feeling pretty good. Now if I could just sleep better.

 

[belljr]

can feel myself fighting off a sickness/cold the last 2 days and today - debating on my MAF lap -

 

[ChiefD]

can feel myself fighting off a sickness/cold the last 2 days and today - debating on my MAF lap -

I've done A LOT of running with a head cold and generally feeling like crap. If you have a fever obviously not, but it may not hurt just to get out and get moving.

You can always shut if down if you feel too bad.

 

[MAC_32]

can feel myself fighting off a sickness/cold the last 2 days and today - debating on my MAF lap -

Going through the same right now. It's miserable during the workout and there's about 5-10 minutes after in which I'm still hawking stuff up, but I find it clears things up and I both feel better post shower and seem to get over the bug faster.

 

[belljr]

MAF number - well I'm not sure since I've changed devices and apps.... garmin is much meaner to me lol.....

3.2 mile 51:30 AVG 120 bpm

Zone 3 - 9:38 18%
MAF - 39:59 77%

Shins are hurting even with my sleeves..... need to stay on top of this

 

[ChiefD]

MAF number - well I'm not sure since I've changed devices and apps.... garmin is much meaner to me lol.....

3.2 mile 51:30 AVG 120 bpm

Zone 3 - 9:38 18%
MAF - 39:59 77%

Shins are hurting even with my sleeves..... need to stay on top of this

Just an FYI - this is gonna sound corny and all but you getting out there today despite feeling like crap gave me the kick I needed to get out and run. So thank you.

 

[ChiefD]

So I decided on my run tonight to try something new just to add a little flair to my runs.

I decided that every time I turned a corner I would do a little move. Something like:

1. A spin around

2. Reverse spin around

3. Jump up and kick my heels

5. A sashay

6. Several skips

7. Hip thrust

Any other suggestions would be welcomed and encouraged.

 

[Juxtatarot]

So I decided on my run tonight to try something new just to add a little flair to my runs.

I decided that every time I turned a corner I would do a little move. Something like:

1. A spin around

2. Reverse spin around

3. Jump up and kick my heels

5. A sashay

6. Several skips

7. Hip thrust

Any other suggestions would be welcomed and encouraged.

Here’s your challenge.

 

[MAC_32]

So I decided on my run tonight to try something new just to add a little flair to my runs.

I decided that every time I turned a corner I would do a little move. Something like:

1. A spin around

2. Reverse spin around

3. Jump up and kick my heels

5. A sashay

6. Several skips

7. Hip thrust

Any other suggestions would be welcomed and encouraged.

Stop and yell LEEEEEROOOY JEEEENKIIIIINS then just carry on like nothing happened

 

[xulf]

So I decided on my run tonight to try something new just to add a little flair to my runs.

I decided that every time I turned a corner I would do a little move. Something like:

1. A spin around

2. Reverse spin around

3. Jump up and kick my heels

5. A sashay

6. Several skips

7. Hip thrust

Any other suggestions would be welcomed and encouraged.

All hip thrusts all the time

 

[tri-man 47]

So I decided on my run tonight to try something new just to add a little flair to my runs.

I decided that every time I turned a corner I would do a little move. Something like:

1. A spin around

2. Reverse spin around

3. Jump up and kick my heels

5. A sashay

6. Several skips

7. Hip thrust

Any other suggestions would be welcomed and encouraged.

Just do a couple twerks while shouting "I'm in love with Penix!"

 

[belljr]

MAF number - well I'm not sure since I've changed devices and apps.... garmin is much meaner to me lol.....

3.2 mile 51:30 AVG 120 bpm

Zone 3 - 9:38 18%
MAF - 39:59 77%

Shins are hurting even with my sleeves..... need to stay on top of this

Just an FYI - this is gonna sound corny and all but you getting out there today despite feeling like crap gave me the kick I needed to get out and run. So thank you.

you're like my favorite vegetable

 

[belljr]

MAF number - well I'm not sure since I've changed devices and apps.... garmin is much meaner to me lol.....

3.2 mile 51:30 AVG 120 bpm

Zone 3 - 9:38 18%
MAF - 39:59 77%

Shins are hurting even with my sleeves..... need to stay on top of this

Just an FYI - this is gonna sound corny and all but you getting out there today despite feeling like crap gave me the kick I needed to get out and run. So thank you.

you're like my favorite vegetable

Corny brah

 

[beer 30]

So I decided on my run tonight to try something new just to add a little flair to my runs.

I decided that every time I turned a corner I would do a little move. Something like:

1. A spin around

2. Reverse spin around

3. Jump up and kick my heels

5. A sashay

6. Several skips

7. Hip thrust

Any other suggestions would be welcomed and encouraged.

Something to be said for a well executed sashay

 

[beer 30]

Alright, I know I'm going to regret it but there isn't a better bunch of idiots subject matter experts to ask:

Treadmill recommendations, my vintage 2012 ProForm Performance 1450 spit the bit this morning. Enjoyed having a wide range of incline (up to 12%). Most of the bells and whistles didn't work or we didn't use but would like something that can go up a good bit. I'm assuming that means a decent unit since the cheaper ones don't go much above 8%. Would like it to be foldable. Doesn't get a ton of use but the wife walks on it most days and I use it to jog/walk a couple times a week. What ya got?

 

[SteelCurtain]

Alright, I know I'm going to regret it but there isn't a better bunch of idiots subject matter experts to ask:

Treadmill recommendations, my vintage 2012 ProForm Performance 1450 spit the bit this morning. Enjoyed having a wide range of incline (up to 12%). Most of the bells and whistles didn't work or we didn't use but would like something that can go up a good bit. I'm assuming that means a decent unit since the cheaper ones don't go much above 8%. Would like it to be foldable. Doesn't get a ton of use but the wife walks on it most days and I use it to jog/walk a couple times a week. What ya got?

I wish I could help you but I'm a general hater of treadmills. I remember reading once that the Precor treadmills were highly rated. At the time I read that, I was walking on a Precor treadmill at my gym. It was perfectly sufficient but I don't have much to add more than that.

Good luck on your purchase!

 

[-OZ-]

Treadmill recommendations

“We don’t do that here”
Good luck!

 

[beer 30]

I wish I could help you but I'm a general hater of treadmills.

“We don’t do that here”
Good luck!

I hate you all

 

[ChiefD]

Alright, I know I'm going to regret it but there isn't a better bunch of idiots subject matter experts to ask:

Treadmill recommendations, my vintage 2012 ProForm Performance 1450 spit the bit this morning. Enjoyed having a wide range of incline (up to 12%). Most of the bells and whistles didn't work or we didn't use but would like something that can go up a good bit. I'm assuming that means a decent unit since the cheaper ones don't go much above 8%. Would like it to be foldable. Doesn't get a ton of use but the wife walks on it most days and I use it to jog/walk a couple times a week. What ya got?

I'll check when I get home. I can't remember what brand it is (I think Precor or ProForm), but it folds up and I'm pretty sure it goes up to 12%. We've had it since 2019 and still going strong. We looked long and hard at these and bought one with a bigger motor. If I recall it was about $800.

Will report back.

 

[gruecd]

Treadmill recommendations

I recommend you don't.

 

[belljr]

@ChiefD 11 oclock is sick run/walk #2!#@!@#!#@@!#

 

[tri-man 47]

Most of the bells and whistles didn't work or we didn't use but would like something that can go up a good bit. Would like it to be foldable. Doesn't get a ton of use but the wife walks on it most days

Still talking about treadmills, right?

 

[belljr]

Maximum Aerobic Function still under construction

3.2 miles 51:14 avg 120 bpm

zone3 - 7:37 14%
MAF - 40:47 79%

 

[beer 30]

Most of the bells and whistles didn't work or we didn't use but would like something that can go up a good bit. Would like it to be foldable. Doesn't get a ton of use but the wife walks on it most days

Still talking about treadmills, right?

How you doing big sexy

 

[Dr_Zaius]

14th Annual FBG Year-End Report - 2023

Goal(s) for 2023:
I had one specific goal, which was a meetup with at least one FBG, but I failed on that… Unfortunately craziness of schedules seemed to scuttle any potential ones, but I can roll that one over and assuming Bourbon Chase goes off should get that in 2024.

Accomplishments or PRs in 2023:
I pretty much hit weight training at least once a week for both legs and upper body, with understandable exceptions for covid and an overseas trip.

My only races were 5ks. While the PR technically occurred in 2024, I always consider the Halloween, Thanksgiving and New Year’s ones that I typically run as a block. This year’s went 19:46, 19:46, 19:34 (PR), which bettered the 2019 trio of 19:38 (old PR), 19:54, 19:43. Spring of 2019 was my HM PR, so this is my first tangible process since then, unless one counts the 2020 FBG 10K which remains the only 10K I’ve ever run.

I somehow nuked the “proudest moment” portion of the template, but I will say I feel good about my mental execution for all three 5Ks, which I made a point of emphasis after my spazz of the 2022 Turkey Trot.

A race or race training disappointment during 2023:
I knew going in that this would be a transition/maintenance year. In that context I’m pretty pleased. Somewhat sad about losing my humble 1000+ mile year streak, but I made the choice in the summer to not force it and it was a foregone conclusion.

Total training volume and successes during 2023:
848 miles and 30,420ft of elevation in 2023 vs. 1091 and 41,312 for 2013. On the other hand, average pace dropped from 8:22/mile all the way to 7:44/mile. Despite this, average HR only climbed from 159 to 163. Stride length also jumped from 1.16m to 1.23m, which is the longest since I got my Garmin.

Lesson(s) you’ve learned during the year:
My takeaway from my 2022 HM experience was that I had too many junk miles and I had weaknesses that were making my race paces too taxing at my current leg strength. So I’ve tried to address that with weights and a stronger stride on my everyday runs. Interval and 5K results are encouraging. Whether those results carry over to longer races is TBD. With the risk of jinxing it I will say that I didn’t even really sniff an injury all year, and I’m crediting the lifting with that.

I’ve also learned that planning on two midweek runs and a weekend long run is largely conducive to my current schedule, and gives me a better family/running balance than trying to force more. HM training is going to require some modification of that, but I don’t think I’m in a spot to plan on doing 6-7 days a week even at the peak week.

Primary memories of other guys’ training, races, or life experiences in 2023:
Zasada, xulf, and pbm are the obvious ones. They put in the work and reaped the results.

People like bushdocda and steel probably deserved better years based on the work they put in, but hopefully 2024 is a bounce back for them.

Goal(s) for 2024:
So I’ve signed up for the local spring HM. I also want to try my hand at a backyard ultra in May if the one 30 minutes north of me goes off (still nothing posted as of now). Goals for both of those are TBD and partially dependent on how winter and early spring training goes. Other than that, more of the same. Regular but moderate running amounts, regular weight training, keep the stride strong.

Final thoughts :
I want to thank everyone in the thread for their support over the years. I’m sometimes radio silent for a while, but I always keep up with the thread and read every post. Hope for the best for everyone in 2024!

 

[tri-man 47]

Accomplishments or PRs in 2023:
I pretty much hit weight training at least once a week for both legs and upper body. This year’s went 19:46, 19:46, 19:34 (PR), which bettered the 2019 trio of 19:38 (old PR), 19:54, 19:43.

Total training volume and successes during 2023:
average pace dropped from 8:22/mile all the way to 7:44/mile. Despite this, average HR only climbed from 159 to 163. Stride length also jumped from 1.16m to 1.23m

Lesson(s) you’ve learned during the year:
My takeaway from my 2022 HM experience was that I had too many junk miles and I had weaknesses that were making my race paces too taxing at my current leg strength. So I’ve tried to address that with weights and a stronger stride on my everyday runs. Interval and 5K results are encouraging.

Looks like these elements are connected! ...the weight training and focused miles and, then, the results.

Q: When you talk about a stronger stride, what were you doing, specifically?

 

[Dr_Zaius]

Q: When you talk about a stronger stride, what were you doing, specifically?

I'm not sure how one would describe it precisely, but it's sort of a focused push on the trailing leg. It's definitely not doing anything with the lead leg. If I feel like my strides are starting to get a little choppy and short, I try to imitate the feeling one gets when you are trying to speed up to pass someone during a race, or reaccelerate after a sharp turn. Usually a few focused strides will lock in the right form for the next half mile or so.

The other thing I've been doing is that, when I have a residual of ~0.2-0.4 miles (e.g., planned 8 mile run where I hit 8 miles 1/4 mile from home), I'll run the remainder hard to try to ingrain taking strong strides when tired. Because of the way I plan out my runs, this in practice means that roughly half of my runs have this sort of fast finish.

 

[Zasada]

Sorry guys I'm not going to stick with the format on my post -- TL;DR version!

2023 was a mixed year for me.

Fantastic experiences: BQ in Houston, 100K PR at Miwok, Course PR at Moose Mountain, and the highlight of it all -- R2R2R with @gruecd and @SteelCurtain (+ my trail running buddy).

Not so great experiences: Calf injury coming off Houston (immediately driving home to DFW after the race was a huge mistake) took me out for weeks. Ankle injury nagging me through so much of summer trail season, and making R2R2R more of a grind than it was last year. So much injury-rest-reset-retrain this year. Looking back I'm shocked I got to 3,000km -- but that was 2,000km short of 2022.

Best memories of BMFs: @xulf and his epic year (@MAC_32 said it best -- "year of the @xulf"), destroying PRs at three distances, and twice at 5K just because a PR beatdown once wasn't enough. I frequently am amazed by the fastest BMFs in the thread, namely @pbm107. Jaw-dropping performance. He got some wins, missed one, but it's really awesome to be able to say "I know (in an internet sense) that guy!".

This year: I have my WSER (and UTMB) qualifier in New Zealand in Feb. Boston (fun run, not racing street marathons ever again) in Apr. To-be-identified backyard ultra with friends again in the fall. But mostly I just need to find a way to get healthy and stop this cycle of pushing through injury to get to a race. Maybe after Boston. As such, no mileage or PR goals. Just get my WSER qualifier, enjoy everything about Boston, and maybe fun run NYC at the end of the year (if I can get in, not a big deal if not). I think Bourbon Trail might still be in the works, which I would be up for.

As of today, I just logged my first 100K week in months. With 5,300m of elevation gain as a sweetener. Watching "MNF" (on Saturday) wearing my ankle brace, and I see the PT again on Monday to try to tackle that.

 

[bushdocda]

This year: I have my WSER (and UTMB) qualifier in New Zealand

. Toilets flush different, I wonder if running is different too.

I flipped a new year in the race calendar. Yall know what to do.

 

[Dr_Zaius]

This year: I have my WSER (and UTMB) qualifier in New Zealand in Feb.

I assume this is the one that ends it Rotorua? If so very cool as you’ll see some amazing scenery. The wife and I were there in the fall for our 25th anniversary. Get ready to inhale some sulphur, though!

 

[Zasada]

This year: I have my WSER (and UTMB) qualifier in New Zealand in Feb.

I assume this is the one that ends it Rotorua? If so very cool as you’ll see some amazing scenery. The wife and I were there in the fall for our 25th anniversary. Get ready to inhale some sulphur, though!

Yup, that's the one! Hopefully sulphur is a running stimulant!

 

[Juxtatarot]

Have this on my more research/likely buy list to get away from a chest strap HR just for comfort reasons.

COROS Heart Rate Monitor (Optical Band) In-Depth Review

The COROS Heart Rate Monitor is a very simple product, which should make for a very simple review. After all, it doesn’t even have an on button. Instead, it has exactly one purpose in life: Transmitting your current heart rate

www.dcrainmaker.com

Did you end up getting this? I got one because I wanted better heart rate data but I can't find any instructions anywhere on how to get it to work with my Garmin 235. I'm probably missing something simple. So frustrating.

 

[bushdocda]

Have this on my more research/likely buy list to get away from a chest strap HR just for comfort reasons.

COROS Heart Rate Monitor (Optical Band) In-Depth Review

The COROS Heart Rate Monitor is a very simple product, which should make for a very simple review. After all, it doesn’t even have an on button. Instead, it has exactly one purpose in life: Transmitting your current heart rate

www.dcrainmaker.com

Did you end up getting this? I got one because I wanted better heart rate data but I can't find any instructions anywhere on how to get it to work with my Garmin 235. I'm probably missing something simple. So frustrating.

I recommend it, it’s been reading/working well and same outcomes as the Garmin HR strap I was using for a couple years. Also driven beyond frustration by the 235 wrist HR.

Only issue has been I forget to put it on my upper arm then have to remove layers or extract my arm to put it on. Annoying in winter or until I unlearn my pattern of putting on the chest strap just before heading out. Will be sweet for warmer days to come.

 

[Sand]

Hit or miss year here. Strava says 99 rides for 2080 miles. I may have to do a 5 minute ride to make it three digits. That bothers me.

I finally started doing some consistent training last couple months and FTP is at ~245 now - about 10% over my slacker early part of the year (FTP test scheduled for the 8th - ugh). Looking to get that to 260+ by spring rides. Would love another 10%, but my historical max was 280-ish, so expect some slowdown in progression. 260 is definitely doable, though. Big hitch is that I'll be trying to cut 25lbs getting to the spring at the same time. Usually not a good combination.

Onward to next year. Definitely doing a bike tour - wife and I plan on doing Pittsburgh to DC next Sept. Should be a nice week.

Just did an FTP test and it came in at 246. Nailed the prediction - and I wasn't exactly feeling it. This weekend was full of FBG style debauchery in New Orleans - king cake, po boys, and a Saints game. Still, this is pretty close. Structured workouts with the new FTP are gonna suuuuuuuck.

Still aiming for another 8% or so by the time serious rides start. The real work starts now.

Ok, maybe tomorrow.

 

[belljr]

Creamy MAF potatoes......

3.2 miles 51:10 avg bpm 119

zone 3 - 8:21 16%
MAF - 37:42 73%
zone 1 - 5:07 10%

I don't know if I'm getting any better or faster but thats not really the point. I still walk 80% of the time. Just trying to getting healthier and move more.

One thing this does is prevents me from over doing it and stopping.

 

[Brony]

Hit or miss year here. Strava says 99 rides for 2080 miles. I may have to do a 5 minute ride to make it three digits. That bothers me.

I finally started doing some consistent training last couple months and FTP is at ~245 now - about 10% over my slacker early part of the year (FTP test scheduled for the 8th - ugh). Looking to get that to 260+ by spring rides. Would love another 10%, but my historical max was 280-ish, so expect some slowdown in progression. 260 is definitely doable, though. Big hitch is that I'll be trying to cut 25lbs getting to the spring at the same time. Usually not a good combination.

Onward to next year. Definitely doing a bike tour - wife and I plan on doing Pittsburgh to DC next Sept. Should be a nice week.

Just did an FTP test and it came in at 246. Nailed it - and I wasn't exactly feeling it. This weekend was full of FBG style debauchery in New Orleans - king cake, po boys, and a Saints game. Still, this is pretty close. Structured workouts with the new FTP are gonna suuuuuuuck.

Still aiming for another 8% or so by the time serious rides start. The real work starts now.

Ok, maybe tomorrow.

I'm always cognizant that this is the running thread, but with following everyone on Strava, it feels like this is also the home for Active FBGs. Anyhoo, good luck on the FTP gains. Sounds like you have a plan and I'll be rooting for you.

After doing this (running and cycling) for several years now, I'm finally content that whatever exercise I'm doing is as much for my mental health as it is physical health. If i'm not doing something active on a regular basis, I can feel the malaise and dissatisfaction kick in. When I was running, there were always 5K's and 10Ks on the calendar that I thought were giving me focus. And while that may have inspired me to grit out a couple of workouts, I'm finding that I just crave a Something of Substance workout from time to time for no other reason that it feels good to push and see how far & hard you can go.

WIth that, I finished 2023 at 6,000+ miles. Most I've done thus far. Probably a little slower than 2022 on average, but I'm putting more emphasis on getting out and enjoying the time in saddle rather than chasing a mph average on each ride. Highlight for me was 100 mile event in Sept. Not only was it longest event of the year, it was my fastest ride of the year by a long, long way.

I'm not checking in here as much as I used to, but I do enjoy following the activities and high's/low's of the other FBGs that are out there each day slogging away. Kindred spirits and all that. Let's keep it up for 2024!

 

[Sand]

WIth that, I finished 2023 at 6,000+ miles.

STOUT

 

[belljr]

MAF question - I know it says to do a monthly MAF test but as a beginner and since I track every run with my watch anyway is this really necessary?

Also I know that ZOne 3 right now should stay at 15-20% which I have been doing and its says after 3-6 months to add speed work

Is that like sprints or go out for a run and do say the best 5k I can? TIA

 

[-OZ-]

Structured workouts with the new FTP are gonna suuuuuuuck.

Love it!
Great job, especially as you weren’t feeling it.
Did the Mat Hayman Paris / cobble stones workout this morning. Really struggled to hit 700 for 10 seconds (x3). The rest was a good workout but I have to increase my max bigly.