-27 lbs
Weight Lost
245 → 218 lbs
14%
More Efficient
216 fewer heartbeats/mi
41.2 mi
This Week
7h 9m · 1,549 ft
680%
Mileage Growth
5 → 41 mi/week
Weight + Body Composition
Race Day Weight Projection 2.8 lbs Ahead of Plan
Target: 190 lbs by Nov 7, 2026 · Rate: 0.8 lbs/week
-27 lbs
245 → 218 lbs · 11% lighter
11% free speed already banked
28 lbs remaining to race-day target
11% free speed already banked
28 lbs remaining to race-day target
Total Weight Loss27 of 55 lbs
Timeline~4 of 12 months
BQ Probability73%
Weekly Mileage · Pace · Heart Rate
20-Week Progressive Overload Peak: 41.24 mi
Oct 27, 2025 – Mar 9, 2026 · 680% mileage increase
Baseline Pace
13:30/mi
Current Pace
10:30/mi
BQ Required
7:50/mi
This Week
41.2 mi · 7h 9m
Cardiac Efficiency · BQ Probability
Cost of a Mile 14% More Efficient
Heartbeats per mile · Nov 2025 → Mar 2026
-216
Fewer heartbeats per mile
5,663 fewer heartbeats over a full marathon
5,663 fewer heartbeats over a full marathon
Nov Baseline
1,544
→
Current
1,328
→
BQ Goal
~950
Efficiency Progress216 of ~600 reduction
BQ Probability On Track
Composite score across all key metrics
73%
BQ Chance
Weight 2.8 lbs ahead of plan
Mileage 680% increase in 20 wks
Heart 14% more efficient
Pace Needs 7:50/mi for BQ
Timeline 8 months remaining
Biomarkers · Full-Spectrum Diagnostics
Lab Results at Age 50 Exceptional Range
Comprehensive blood panel + performance markers · Mar 2026
VO₂ Max
~50
Top 10% for age group
Excellent
A1C
5.0
Optimal glycemic control
Optimal
ApoB
72
mg/dL · Below 80 target
On Target
CAC Score
0
Zero coronary calcium
Perfect
Blood Pressure
104/66
Athlete-level resting BP
Excellent
HOMA-IR
0.94
Insulin sensitivity (<1.0)
Optimal
Resting HR
50s
Improving from baseline
Improving
Body Fat
12%
Down from ~22% at start
On Track
Pace to BQ
7:50
Required min/mi for Boston
Working On
KPI Breakdown · Full Assessment
Key Performance Indicators
Composite breakdown of every factor driving BQ probability
Weight — 2.8 lbs ahead of plan
245 → 218 lbs. Tracking to hit 190 by race day at 0.8 lbs/week. 11% lighter already means 11% free speed banked before training peaks.
Mileage — 680% growth in 20 weeks
5 miles/week in October to 41.24 miles/week in March. Progressive overload executed without injury. Base building phase complete.
Cardiac Efficiency — 14% improvement
1,544 → 1,328 heartbeats per mile. 216 fewer heartbeats per mile means 5,663 fewer over a full marathon — a massive aerobic adaptation.
Pace — In progress, 7:50/mi required
Currently running ~10:30/mi at aerobic effort. BQ for 50-year-old male requires 7:50/mi. The pace gap closes as weight drops and aerobic base deepens.
Timeline — 8 months, 3 phases remaining
Phase 1 nearly complete. Phases 2 (Proof of Work), 3 (Crucible), and 4 (Ascent) carry the race-specific intensity. Race day is November 7, 2026.
Biomarkers — Exceptional across the board
A1C 5.0, ApoB 72, CAC 0, HOMA-IR 0.94, BP 104/66. At 50 years old, John's internal metrics read like an elite athlete in their 30s.
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