Lessons Learned, Miles Churned: 2023's Running Review & My Ambitious 2024 Plan

[@mattbeier]

Love the look back and transparency on your year end review of your goals. It is inspiring and got me to write down my goals for 2023 which ended as a great year. See my progress below and my goals for 2024. 2023 Goals: 1. Run 1,000 miles: On pace for 1,350+ miles 2. 10K PR (race or TT): PR’d twice (44:29), both were solo TT efforts 3. Run 6+ Half Marathons (race or TT): currently at 5 2024 Goals: 1. Run 1,500 miles 2. Run sub 44’ 10K (would be a new PR) 3. Run 6+ Half Marathons (race or TT) 4. Run sub 1:38 Half Marathon (current PR is 1:36:29)

[@SethJamesDeMoor]

This is what I’m talking about Matt!

[@mattbeier]

Nothing to do now but to turn that door knob and get the work in. I am signed up for two 10K races, one in February and one in May (Peak Race). I am adding top 5 finish tat my May 10K to my 2024 goals since I finished 7th overall two years ago at the age of 36.

[@ElierOlivos]

Yes Sir!!!

[@TrailrunnerTroy]

THE YEAR IN REVIEW: RUNNING INTO MY 60s AND BEYOND. 2023 was all about resilient adaptation: 1. Feeling strong and surprisingly fresh coming off the Cowboy 200-miler in November 2022, I prepared for an ambitious racing schedule. Yet this was not to be for more than eight months. 2. While running in the Grand Canyon last February, I sprained my MCL - the first of three successive such sprains - culminating in a fall in March (caused, no doubt, by my unsteady gait cycle) where I tore my right meniscus. 3. The MRI results hurt worse than both injuries when the doctor explained that 90 percent of the cartilage has permanently worn away inside my right knee cap. That damage, in one knee only, is the direct result of my 2017 achilles tendon replacement surgery and altered gait. 4. Despair stalked me until Nic Barreto, my longtime massage therapist, offered to coach me in the weight room twice weekly. Nic, a ju jitsu athlete, developed a series of weight and pylometric exercises designed primarily to strengthen the muscles around my knees, along with boosting my core. 5. The results achieved by regular strength-training sessions have exceeded my expectations. The pain is still there but my endurance can better manage and sometimes even offset it. Even got a new wardrobe; my jacket size went from 40 to 43 in nine months. 6. My first race of the year was an annual 12-hour Navajo Nation mountain-running competition, the 12 Hours of Asááyi, at the end of July. Racers complete as many continuous 2.2-mile loops as possible in the rugged Chuska Mountains northwest of Gallup, NM. I placed third overall and won the Master’s (Over 40) Division. For me this was the hottest run (90 degrees plus) of the entire year - that is, until violent thunderstorms drenched the course for hours 11 and 12. When I finally got inside my warm and dry rental car afterwards, I sang joyfully all the way to Gallup, it felt so good to be trail-racing again with Tom Riggenbach, Chase Yazzie, and all my running friends on the great Navajo Nation. 7. The next race could not have been more different: My first-ever 8 K (about 5 mile) road competition. We dueled along rainy cobble-stoned and slippery asphalt streets of Galway, Ireland, in early August - me and about 5,000 others jammed into narrow urban canyons. 8. The following month I ran the Pikes Peak Ascent - also for the first time, despite growing up in Colorado. This is a trail half-marathon with about 7,300’ of elevation gain. It snowed the day before above 12,800’ and the famous Golden Staircase was nearly as crowded as the narrow streets of Galway. 9. Allison and I returned to the Navajo Nation in late October for my favorite race: The Naat’sís’áán (“Stronghold of the Enemy”) 50 K at Navajo Mountain, UT, where I again won the Over 40. 10. Finished strong with a 13th place in the Loup Garou (“Cajun Werewolf”) 100-miler in Louisiana, a race I DNF’d in ‘20. A great way to celebrate my 60th birthday.

[@SethJamesDeMoor]

WOW WOW WOW! Big ups Troy! Impressive sir, can't wait to see your 2024 unfold!

[@TrailrunnerTroy]

@@SethJamesDeMoor let’s just say the Pikes Peak Ascent wasn’t nearly so crowded when you shot to the top hours before! Congratulations again on winning the coveted Ascent-Marathon Title this year, a magnificent testament to your accomplishments in Colorado and the far corners of the world.

[@johnboy1102]

Go Seth in 2024

[@timbuchholzruns]

Great reminder that I need to set these goals for 2024 soon! Off the top of the dome I for sure want to complete my run every street project in my county (Adams County in south central Nebraska). I’m already 12 months in and 900 miles or so done and another 700 miles to go! Birthday mile, post collegiate PR would be a bonus sub 5:30 hit in 2021.

[@SethJamesDeMoor]

You got this! Love it all

[@paige1857]

I had a lot of hefty goals for 2024 until I was just rediagnosed with cancer on Christmas Eve. Now scrapping a few races I had for the spring, but I will be back and stronger then ever. Mark my word! I have a goal in 3-5 years to qualify for the national team in the 50 mile distance. so until then, just get healthy and fast again :)

[@SethJamesDeMoor]

You have a great spirit and I’m honored you’re here to share your journey with us. We’re here to help 🙏🏼

[@wgraham2410]

Let's go baby! Can't wait to see you in Chicago and see you PR!

[@SethJamesDeMoor]

[@davidohearn8047]

QD: hit my goals for sure in 2023. I completed the Triple Peach here in Atlanta. Completed the Peachtree Road Race, PNC 10 Miler, and QQQ Thanksgiving day Half Marathon in a calendar year. Plan to do this again in 2024 and possibly my first full marathon. I have a spartan race to start 2024 off. It’s going to be a great year. And all just welcomed my 2nd child in the world just a week ago. 2024 is going to be challenging but in a good way.

[@geoffb2900]

2023 goal was to BQ in my first marathon. Was on track with a PB half marathon after which plantar fasciitis derailed my running for six months. Now fully recovered and looking forward to 2024. 2024 goal is to continue with PT, strength and mobility work to remain healthy and BQ at a fall marathon.

[@SethJamesDeMoor]

love it Geoff! let's get it in 2024

[@JaySizz]

So, at some point in 2023 I realized I might be on track to actually break 2000 miles for the year, something I have wanted to do for a couple years now but had medical situations and surgeries come up every year that stopped me at around 1500 miles. This year, that wonderful arbitrary 2000 miles finally clearly in reach, I had an inguinal (groin) hernia become very apparent in late November, with a surgery early December. I'm finishing up the year with 1825mi, recovering and coming back quite well after the op. I'm glad I didn't push pre/post-surgery to hit that arbitrary number which really has no connection with what my body needs. I had to give up on it and put myself first, really an easy thing to do at this point, but I can see how numbers and measurements can become quite attractive, sometimes at the detriment of deeper and greater goals. Goals for '24... run a distance PR at a backyard event (Sky Pilots) and maybe break 2000 miles with a bit of a buffer.

[@tylerhensley6945]

QD: 2023 was my most difficult year of running I've experienced - I battle achilles tendinitis all year, only got 1/5 of my mileage goal for the year but the rest, strength building, recovery, and patience is seeming to pay off! 2024 Goals: INJURY FREE RUNNING. Strength Building. Marathon & 1/2 Marathon PRs.

[@bengreenwell6133]

Goal for 2024 is PR in the Marathon and my stretch goal is BQ

[@nelfarios]

I had a really good year in 2023! New PBs in the 5k, 10k and 21k, and I finished my first ever marathon. I hope to beat my half marathon PB this year, and hopefully 10k as well.

[@Deadbuck73]

This has been a great year for my running. Not my fastest or furthest work but it’s 12/29 and I’m vertical! I came in to the year recovering from an extensive surgery the previous fall. I was cleared to run and met my annual 1000 k goal and then some. Had no running or otherwise injuries. I’m ready to go! I even managed a 5k that has been cancelled for the last few years due to the Rona. It’s a special 5k(as most are to a lot of us). Anyways it’s onward and upwards for this 50 something! 2024 is going to see the same goals plus dropping a few pounds while picking up more weights! LETTTTSSSSS GOOOOOO!

[@elliotnewsam3431]

QD: Goals for 2024 are... Sub 18 5k. Run my first half marathon. 4 weeks consecutive of 100km a week plus 2 speed sessions a week during those. Priorise gym work for the hips to help avoid my current itbs injury. I'll come back next year and see if i reached these goals.

[@SethJamesDeMoor]

nice work Elliot!

[@DanRuns]

An average 2023 for me, family focused in 2024 but a training plan in the works to keep me accountable

[@thortessem271]

Happy New Year 2024

[@jb5464]

Two marathon BQs and a few age group wins! Some middle distance races went well and some not so well. Goal to increase trail runs in new places as part of overall training and at the same time keep up with speedwork for road races. Running of course a great balancing act with work/life'. Here's to an awesome 2024!

[@therunningdad01]

Best of luck on all your Goals 🙏

[@SethJamesDeMoor]

Enough about me, what about you!?!?

[@therunningdad01]

It's all about the training to make a Boston run. I want to PR my marathon time at altitude. I want to be able to run up and down Bierstadt by the end of the Summer. Also want to run 3 Total Marathons

[@MattRunsColorado]

I met my goals of hitting 2500 miles this year AND running every single day (minimum of 3 miles) AND running my first ultra (50 miler), threw a marathon PB in there as well. I have more big goals for 2024, cheers!

[@ricodelavega4511]

QD: yep, stayed mostly injury free and hit 1300miles for the yr/130k vert. For next yr, longer trail races and in places outside my region. Seth, dont do UTMB. Do Ultra Tour Monte Rosa. Dont give ironman your money

[@Deadbuck73]

14! GOOOOOOD MOOOORRRRRRNNNNING DGRRRRRRR!

[@SethJamesDeMoor]

Goals!?! 🎉

[@Deadbuck73]

@@SethJamesDeMoor posted a second response:) goals indeed!

[@ronrunsworld]

We just booked the Chicago flights and hotel, see you there!! (And in the NYC Half!) 2024 Goals: No injuries, 4,000 km, first ever indoor race. 5km sub 17 10 km sub 36:30 Half marathon sub 81 to finish 2 marathons in 1 year and set a new PR

[@SethJamesDeMoor]

[@jxqnic3366]

2023 overall: 1/5, it is what it is, I made some crazy improvements Goal 1: Sub 20 5k - I blew this one out of the park, running 19:35 on New Years Day and leveling it to 17:37 by Christmas Goal 2: High school cross country all-conference honors: bad race at conference champs, so I missed this one Goal 3: Sub 4:30 at Leadville Trail Marathon - missed by about 45 minutes Goal 4: Top 10 at high school trail nationals - DNS while training for Goal 5 Goal 5: Sub 20 and age group course record at Leadville 100 - barely squeaked in under 30 hours, nowhere near age course record 2024: Goal 1: PRs in 5k, 10k, half-marathon, marathon, 50k, 100k, and 100 miles Goal 2: Track all-conference honors - last HS season, better make it a good one Goal 3: Train hard for Leadville Trail Marathon and beat last year Goal 4: Train hard for Leadville 100, arrive at the start line prepared, last year Goal 5: 3200 miles (extra credit: 250k feet of vert)

[@marrunslow3815]

Great goals and focused energy!! Keep turning the door knob

[@SethJamesDeMoor]

[@sleepyturtwig]

QD: I have accomplished my goals in 2023, crazy that in my 1st marathon and in the LA Marathon, I broke 3hrs with a time of 2:59:15 and then breaking my 1/2 marathon time with 1:18:52. 2024 is going to be the 2:55:00 project where I will be running Bakersfield and CIM to get that BQ

[@garybiffin7002]

Hey where the rebel v4 vid go nb werent happy i quess lucky i got a sneal peek

[@SethJamesDeMoor]

back on Monday

[@TheFODRunner]

Seth! I’ve previously enjoyed your videos where you sit down and go through your marathon training plan. I appreciate CIM was different with the new vlogging schedule but I hope to see how you plan to train for Chicago and a breakdown of weekly mileage like previously! Would love to see some longer MP efforts thrown in there 😉 cheers buddy!

[@MrKingamaziah]

Seth I just love your broad view of running and including so many of us , we are not all 5m/mile MGP runners :)

[@SethJamesDeMoor]

We're all in this together!

[@roblasonder5015]

Great to see your goals for 2024 Seth. My main goal for 2024 is running my first 100 miler, the Dragon 100 miles in South Wales (UK).

[@SethJamesDeMoor]

Wonderful, can't wait to hear updates Rob

[@marcosgarcia7321]

Let’s do it.

[@SethJamesDeMoor]

[@blueaxe27]

Thanks for putting your goals out there, Seth. I’ve always admired those who do this. Hope you meet them all and all your other personal goals as well. DGR family will always be rooting for you!

[@SethJamesDeMoor]

Appreciate you so much! Let's get it in 2024

[@ianwarner1429]

I did the Speedgoat 28 and Speedgoat 50 back to back in Utah! Very difficult but wow! I’ve had my goals set, races are booked (except a fall marathon because Chicago rejected me😑). I’m going to be 60 in 2024 so I’m pushing it! On the docket so far is a 12 hour Ultra, a 100K Ultra 2 weeks later and then Ode to Laz in Holly Michigan for my first crack at a Backyard! Then it’s off to the mountains for the Full Pint Golden Ultra in British Columbia which is 3 days of racing a total of 100 kms of varying lengths back to back to back! Crazy stuff but you don’t know until you try, you know? Still looking for a BQ qualifier in November in California. Any thoughts?

[@chuncho007]

Been following your channel and strava. Also going for that Chicago PR! Hope I see you there!

[@mitchelsherman92]

2023 I completed my first triathlon and got a PR in half marathon (1:39). Goal for 2024 is to PR 5k, 10k, and half marathon

[@lesarbres2625]

Main goal is to run a marathon PR at Chicago 2024 aged 54👊🏼

[@ranran3578]

Hmm OTQ didn’t get mentioned. I might be missed sth but it is used to be a goal for 2023? I know the CIM is the last chance and Seth didn’t get it but curious to know was it even a goal ?

[@meredithjones8593]

Evening posts. Good times.

[@SethJamesDeMoor]

Indeed!

[@ericwhite80five]

QOD: 2024 Goal is to run my first marathon and BQ in it. My speed is there and I know I can BQ, the problem has been tissue injuries the past 4 years. Trust me I know about 80/20 and have been trying everything and doing just about everything by the book. My coach and I are really just baffled at this point. Starting 2024 on the bench with a little Achilles flare up at the moment. Next step is a deeper dive into some blood work to see if maybe there’s something else going on in my body that could be the underlying problem…….i will get there, I will overcome and I will not quit!

[@ryanhickey8659]

I’m planning to run my first full-marathon!

[@SethJamesDeMoor]

woooohoooo, any ideas!

[@SethJamesDeMoor]

? on the race?

[@ryanhickey8659]

The Indy Monumental!

[@timjacobsen3141]

2024 Goals 1) 2500+ miles 2) Sub 2:50 marathon (flat course) 3) Sub 1:20 hm (flat course) 4) Earn my third star at the Chicago Marathon

[@SethJamesDeMoor]

excellent goals Tim

[@brianmcdermott3084]

Goals for 2023: 2,000 miles of running miles. I ran 2,200 miles. Ran two marathons. My plan was to PR. I PR’d on both. 2:49 for LA Marathon. 2:41 for CIM. Goals for 2024: 2,400 running miles. Minimum 200 per month. PR Half Marathon and 10 mile run. Complete Lake Tahoe Marathon.

[@seekingUltraNick]

QD: I did not hit ‘23 goals (BQ) but did hit my marathon PR/PB! For ‘24 my goals are to simply get better, have more fun, and maybe hit my BQ by years end 😉🙏

[@tomwest7117]

I remember a story about Fred Lebow (founder of NYC Marathon). It was NYE and he needed to get a run in order to hit his mileage goal for the year. His girlfriend at the time was furious he would go out running rather than spending the evening with her. That ended the relationship right there.

[@SethJamesDeMoor]

I’ve heard that too

[@patrickvanderwal6324]

2023 was so good (PRed the 10K, HM and huge PR on the marathon), so I don't know what to do in 2024. I think I'm reaching the limit when balancing running and family, and also age is becoming a factor. So, small improvements on the 10K and HM would be nice. But I'm going to focus on enjoying and not getting injured.

[@Shevock]

I hit none of my 2023 goals. I'm just now thinking about 2024 goals. Keeping fluid for now.

[@SethJamesDeMoor]

Fair Dan, fair. Looking forward to reading those 2024 goals when you have them.

[@oscar8180]

QD: My main goal of 2024 is to complete a training block for a 50 miler (North Downs Way 50 UK) without injuring myself again, and to make it to the end within the cut off times.

[@SethJamesDeMoor]

Wonderful Oscar, can't wait to follow the journey!

[@gokiwi2642]

There’s some excellent goals you’re aiming for there Seth, QOD I hit some good home runs this year 2023 got a pb in the marathon, half marathon & came first in a 5k park run, got first in a few leader board segments, is that the same as a fkt ? I think in about the last 5 or more races I was in a podium finish for my age group 55-59 turned 60 last month goals for 2024 is to keep on enjoying running, the training the process, the adventures, good luck everybody for 2024

[@SethJamesDeMoor]

fun year ahead,

[@hattie.waltermire]

My goal is to run my first marathon!

[@jeremyrowan5049]

Goals: In 2023 got PRs at 10k, half & full marathon distance! Love the jersey you were wearing in this video, will it be available on Demoor Store???

[@DanAbsalonson]

QD: I did not hit my goal of running my first marathon in 2023, but I did run my longest long run of 20 miles. My goal for 2024 is to run my first marathon. I’m working on consistent miles now to get faster so it won’t take me 5 hours.

[@jakehardy5997]

QD: my goal for 2024 is to run my first marathon, hopefully breaking 3:30. I signed up for the Honolulu marathon and so excited!

[@SethJamesDeMoor]

[@Dannyner6]

my goals for 2024: have fun, sub 3 marathon, sub 17:30 5km, 3660km (10km per day average) 😎

[@SethJamesDeMoor]

[@RayCamp77]

QOD: what tips or suggestions do you have for someone training at elevation in Colorado to prepare for a half marathon in Florida at sea level? I have been trail running for the last several years. I've done Pikes Peak Marathon and Barr Trail Mountain race 3 times. I just signed up for treasure Coast half marathon March 5th in Florida. recently I have been running around my neighborhood in Colorado Springs at about 7,000 ft and on the treadmill. from what I understand I should have the altitude advantage My concern is how the humidity will affect me... ( I saw you before the start of PPM this year and asked you " spikes or no spikes "),.. No spikes! I exceeded my goal that day. You're the man brother. always look to your videos for inspiration and advice. Thank you.

[@charlestonlim7824]

You should try Asia ultra trail race

[@adamlee3317]

Goal, 1500 miles. 100K vertical feet. Sub 20 minute 5K at age 52.

[@SethJamesDeMoor]

Awesome Adam!

[@peterkirktenor]

2023 goal was more sleep, I achieved that! A modest goal perhaps, 2024 I think will be a slightly less modest goal, an autumn marathon pr. Can't believe your stress fracture was 2022 already, time flies!!! Happy new year Seth &family and happy new year DGR! 💚💙

[@SethJamesDeMoor]

Key 🔑 goal!! Thanks Peter for being you!

[@szondai]

Nice shirt! 👏🙂

[@laurens5609]

🙋🏽‍♂️🙋🏽‍♂️

[@videos-gl2qq]

'Can't stop, addicted to the shindig'- RedHotChilis Let's go2024! I wanna get back to sub 2:40 mara age 52. I hear ya.Not getting younger out here :)

[@SethJamesDeMoor]

Chop Top, he says I'm gonna win big.....

[@sebastianestrada4690]

QD 2023 goal: run half marathon and start mountaineering ✅️ 2024 goal: climb Chimborazo and run my first marathon 😢

[@ransomschafer1004]

2:22 800mX10 (yasso 800 for marathon pr time prediction), but 4:38 mile goal 🤔

[@SethJamesDeMoor]

[@DD_Davey]

What is your Mara PB?

[@SethJamesDeMoor]

2:22

[@pobsarducttapeproducts8763]

6:15 yeah ya do

[@Leo_Ziff]

My goal is to run 4:20 in the mile in 2024. I’m a high school runner and just started my own channel and you guys should check it out.

[@SethJamesDeMoor]

[@Swim-Instructor-Blake]

Dude why are you saying strike out, or not a good year!?! You only ran eleven minutes slower than Luis Ortiz at CIM, and he is an Olympian and he trains in Kenya!

[@Keeper3035]

QD: My goal is to be half the real dad and running dad Seth is

[@SethJamesDeMoor]

stop it, you're a great father, don't forget it! keep me posted on your 2024 progress

[@thortessem271]

No at 2023

[@smellysam]

Took a wrong turn and ended up on the Letsrun forum thread about Seth… Oh, they be crazy.

[@SethJamesDeMoor]

wherever you go on the internet 🛜 just spread love, it’s all we’re called to do