How to run a good 4 mile race — do a 6 mile warmup beforehand
frozen nose 4miler hardware Originally uploaded by afhill
- 1m: 5:24/5:24* (2012)
- 5k: 19:49/6:23 (2012)
- 4m: 28:52/7:14 (2008)
- 5m: 35:05/7:01 (2011)
- 10k: 41:23/6:40 (2011)
- 10M: 1:10:06/7:00 (2012)
- 13.1m: 1:29:50/6:52 (2013)
- 26.2m: 3:09:52/7:15 (2012)
- 50k: 6:15:49/12:26 (2008)
- 5M: 40:50/8:10 (2019)
- 10K: 48:31/7:49 (2019)
- 10M: 1:20:48/8:05 (2019)
- 13.1M: 1:41:56/7:48 (2019)
- 26.2M: 3:46:55/8:39 (2018)
Recent Posts
340
I may possibly run 13 or 16 miles tomorrow.
yearly mileage
To complement my New Years Resolution of running every day, I am going to start being better about tracking my mileage. Yes, I have my garmin keeping track o...
2008
So my new year’s resolution is to run at least a mile every day. I do reserve the right to take the day off after marathons if need be.