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In addition to a top ten finish and setting a new personal record, it was a chance to run with some greats friends and family.



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.



Saucony had sent me a fresh pair of my favorite shoes the Triumph 6, of course in Silver/Black and Red to go with my black socks. It is important to run faster but to look good while doing it.



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.



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