Left to right - Casey, Elizabeth, Christina, Johnathan, Tyler, me, and Crystal.
This was my second year running in the Potomac River Running Twilight 4 miler. After a year of grinding the miles out, my running game had improved and this was an opportunity to gauge how much.
2008 Finish: 32:44, Age Group 24 of 86
2009 Finish: 28:00, Age Group 9 of 89
I used my Suunto t6c with Foot POD to stay on pace and to run 7:00 minutes per mile. It was important for me to run my pace and not push it too soon. You can see from my training log, I hit my 188 Max Heart Rate and 57 VO2 max on the finish line sprint.
After a year of training, I improved my 4 mile time by 4:44 and moved my finishing position up 15 slots, and in my Age Group to 9 of 89.