running targets for 2013

[Also posted at parkrunfans blog 31 December 2012]

My primary running target for 2013 is to improve my PB at all 4 distances that I have existing PBs – 5 miles, 10k and half marathon – and to set a PB for 10 miles. To give some context I started running some time in 2004 and first entered an event in 2006. [For more see my running history, a 2012 perspective.]

I’m based in Beckenham, Kent and my home parkrun is Dulwich. If anyone has thoughts or suggestions prompted by this post I’d love to hear from you via the comments or twitter @cicerunner.

5k current PB 19:47 | target 19:30
I have run 13 events to date, all but one of them 2012 parkruns and parkrun will continue to be at the centre of my 5k running. I will be undertaking some, relatively local, parkrun tourism to seek out fast courses and also plan to enter 5k race events partly to vary the psychological tempo and partly again in search of fast courses.

5 mile current PB 33:11 | target 32:10
I have run only 1 event to date setting my PB this year at the beginning of December. In that race my target was 32:30, but due to a watch problem I had no pace or timing information during the race. My 2013 target is heavily influenced by my 10k target since 32:10 requires 6:26 mile pace or 4:00 km pace …

10k current PB 40:51 | target 39:59
My longest standing running target, dating back to entering my first events in 2006, is to complete a 10k in less than 40 minutes. I have run 16 events to date including 3 in 2012. At the last of these, in November, I recorded 40:54 which thoroughly restored my confidence that I can still aspire to bettering my existing PB – set in 2008 just a few days after my forty third birthday. I plan to improve my PB to approximately 40:30 in the first half of 2013 followed by a sub 40 attempt in the Autumn.

half marathon current PB 1:38:11 | target 1:29:59
My only successful half marathon run in early 2010 resulted in my current PB. Later that year I had to walk the second half of my only other event due to knee problems. My half marathon PB is the weakest of my existing PBs and as such should be easy to improve upon though to achieve my target time will be more difficult. I have entered the Bournemouth Bay Run half marathon on 7 April 2013 – the same event at which I set my current PB.

10 mile current PB <none> | target 1:08:38
My target time is influenced by my half marathon target since both require 6:52 mile pace or 4:16 km pace. I am not yet sure when my first 10 mile race will be, but I hope to find a 10 mile race a suitable interval before the Bournemouth half marathon as part of my HM preparation and to try out the pace required.

Related Factors

weight
I am ending this year at a little over 70kg or 11 stone which is my lowest adult weight. At 5′ 10″ this equates to a BMI of 22.2 which is certainly healthy and has contributed to a successful running year in 2012. I have spent some time considering my racing weight in the context of the Stillman formula and currently have in mind a minimum of 66kg / 10st 5lbs / BMI 20.8. However I am not planning to primarily pursue weight loss, as I have this year, but rather monitor my weight in tandem with my running training and my diet.

diet
As a runner I’ve barely varied my diet from what I ate as a non-runner. So far – and this year in particular having returned to running in February at around 80kg / 12 st 8lbs / BMI 25.2 – I have simply been avoiding excess quantity. I am one of a fairly large proportion of the running population who enjoys the side effect that you can “eat what you like” relative to a non-runner. However as I approach my peak PB potential I realise that choosing the quality of my food in terms of health and runner appropriateness will become more critical. In 2013 I will be aiming to become a strong, lean runner rather than simply avoiding being a heavy runner.

sleep
Whilst not specific to running I aim to improve my sleep habits in 2013. Neither being the primary carer to my two young daughters nor achieving my running goals are benefited by constantly being in sleep deficit!

distance
I like to think of myself as a 15-20 miles per week runner, but my stats for 2012 make it clear that I’ve averaged only 10 miles a week for the 10 months I’ve been running. Even allowing for the initial tapering up on my return in February I know I need to increase my mileage. I aim to be running 25 to 30 miles per week by mid February 2013 in order to have a good base for my 10 mile and half marathon targets.

There are other factors which will affect my PB attempts, but I think these four are central and are certainly the ones that I have clearly defined targets for. Thanks to Ian for his [2013] PB targets and milestones post which prompted, and provided the template for, mine. Good luck Ian!