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Marathon ("FIRST Marathon" Training Program) (Advanced training plan for sub-3:30 marathon)

On 5/4/2002, I ran a marathon for 3 hours 57 minutes in Pittsburgh, PA.
On 11/10/04, I ran a marathon for 4 hours 18 minutes in Gainesville, FL.
On 2/19/06, I ran a marathon race for 3:27:08 in Gainesville, FL, (half marathon of which takes 1:35:10). Lost 2.6 pounds in weight. The temperature is from 7 to 14 degrees Celsius. Drizzling. Had a spasm in my leg after 18 miles.
On 3/13/06, I ran 10 km for 34'46" (6.25 miles for 35'01") in Gainesville, FL. 10.7 mph pace on average.
On 2/18/07, I ran a marathon race for 3:59:28 in Gainesville, FL, (half marathon of which takes 1:39:40). The temperature is from -3 to 11 degrees Celsius (26° F to 51° F). High winds. Very hungry after 14 miles.
On 2/22/08, I ran a marathon race for 4:00:46 in Gainesville, FL, (half marathon of which takes 1:42:52; 20 miles of which takes 2:50:34). Weather: sunny, temperature is around 70° F).
On 2/22/09, I ran a marathon race for 3:47:40 in Gainesville, FL, (6 miles, 10k, 13 miles, half marathon of which takes 42'40", 44'55", 1:37:40, 1:38:33, respectively). Weather: sunny, temperature is 45° F at 7am, 61° F at 11am). Had a spasm in my thigh after 18 miles.
On 2/14/10, I ran a marathon race for 3:43:04 in Gainesville, FL, (6 miles, 8 miles, 10 miles, 13.1 miles, 20 miles, 22 miles of which takes 44'11", 59'13", 1:14:05, 1:40:01, 2:42:06, 3:01:20, respectively). My peak rate in the last 0.1 mile of the marathon is 15 mph. Weather: sunny, temperature is 29° F at 7am, 33° F at 8am, 39° F at 9am, 44° F at 10am, 48° F at 11am. No spasm.
On 2/20/11, I ran a marathon race for 3:47:50 in Gainesville, FL, (6 miles, 8 miles, 10 miles, 13.1 miles, 20 miles, of which takes 41'43", 56'37", 1:11:12, 1:34:37, 2:37:42, respectively). My peak rate in the last 0.1 mile of the marathon is 14 mph. Weather: sunny, temperature is 52° F at 7am, 56° F at 8am, 64° F at 9am, 69° F at 10am, 73° F at 11am. No spasm. I was placed the third in my age group.
On 2/19/12, I ran a marathon race for 3:57:36.8 in Gainesville, FL, (6 miles, 8 miles, 10 miles, 13.1 miles, 20 miles, of which takes 45'58", 1:02:15, 1:18:50, 1:45:57, 2:54:01, respectively). Weather: sunny, temperature is 67° F at 7am, 72° F at 11am. Had a spasm around 23.5 miles.
On 2/16/14, I ran a marathon race for 4:25:33.2 in Gainesville, FL, (6 miles, 8 miles, 10 miles, 13.1 miles, 20 miles, of which takes 46'48", 1:04:22, 1:21:45, 1:52:30, 3:03:40, respectively). Weather: sunny, temperature is 37° F at 7am, 57° F at 11am. No spasm.
On 2/15/15, I ran a marathon race for 4:06:56.5 in Gainesville, FL, (5km, 6 miles, 8 miles, 10 miles, 13.1 miles, 20 miles, of which takes 23'30, 45'58", 1:03:02, 1:20:10, 1:48:00.8, 2:55:55, respectively). Weather: sunny, temperature is 43° F at 7am, 44° F at 8am, 48° F at 9am, 51° F at 10am, 53° F at 11am. No spasm.
On 2/21/16, I ran a marathon race for 4:36:44.8 in Gainesville, FL, (6 miles, 10km, 8 miles, 10 miles, 13.1 miles of which takes 45'55, 47'45", 1:02:02, 1:18:48, 1:46:52.8, respectively). Weather: sunny, temperature is 50° F at 7am, 54° F at 8am, 61° F at 9am, 66° F at 10am, 72° F at 11am, 77° F at 12am. No spasm.
On 3/7/20, I ran a marathon for 3:09:12 in Gainesville, FL, (13.1 miles of which takes 1:32:22; the second half marathon takes 1:36:50). Weather: sunny, temperature is 55° F at 11am, 57° F at 12pm, 61° F at 1pm, 63° F at 2pm. No spasm. Steady run; no slow-down in the second half marathon; full of energy in the second half marathon. Four strategies for improving marathon performance: 1) sweating yoga for increasing pain threshold and strengthening knees, ankles, and groin muscle, 2) lactate threshold run for increasing lactate threshold, 3) music for distraction from pain and fatigue, 4) taking one piece of GU gel every 3 miles.
On 3/14/20, I ran a marathon for 3:02:20 in Gainesville, FL, (13.1 miles of which takes 1:22:26; the second half marathon takes 1:39:54). Weather: sunny, temperature is 57° F at 7am, 70° F at 10am. No spasm. Continuous run; no walk.
On 3/21/20, I ran a marathon for 3:26:34 in Gainesville, FL, (13.1 miles of which takes 1:39:46; the second half marathon takes 1:46:48). Weather: sunny, temperature is 61° F at 7am, 66° F at 8am, 71° F at 9am, 75° F at 10am, 81° F at 11am. No spasm. Continuous run; no walk.
On 3/28/20, I ran a marathon for 3:26:47 in Gainesville, FL, (13.1 miles of which takes 1:38:36; the second half marathon takes 1:48:11). Weather: sunny, temperature is 62° F at 7am, 66° F at 8am, 68° F at 9am, 75° F at 10am, 82° F at 11am. No spasm. Continuous run; no walk.
On 4/4/20, I ran a marathon for 3:26:02 in Gainesville, FL, (13.1 miles of which takes 1:44:21; the second half marathon takes 1:41:41). Weather: sunny, temperature is 54° F at 7am, 66° F at 8am, 68° F at 9am, 73° F at 10am, 82° F at 11am. No spasm. Continuous run; no walk.
On 4/11/20, I ran a marathon for 2:54:28 in Gainesville, FL, (13.1 miles of which takes 1:26:48; the second half marathon takes 1:27:40). Weather: sunny, temperature is 50° F at 8am, 58° F at 9am, 66° F at 10am, 70° F at 11am, 80° F at 12pm. No spasm. Continuous run; no walk.
On 4/18/20, I ran a marathon for 3:33:08 in Gainesville, FL, (13.1 miles of which takes 1:32:18; the second half marathon takes 2:00:50). Weather: sunny, temperature is 68° F at 8am, 70° F at 9am, 71° F at 10am, 73° F at 11am, 75° F at 12pm. No spasm. Continuous run; no walk.
On 4/25/20, I ran a marathon for 3:42:21 in Gainesville, FL, (13.1 miles of which takes 1:45:46; the second half marathon takes 1:56:35). Weather: sunny, temperature is 68° F at 7am, 70° F at 8am, 72° F at 9am, 75° F at 10am, 79° F at 11am, 81° F at 12pm. No spasm. Continuous run; no walk.

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