Time Trial-complete plus a running coach

Here is what I emailed my coach...yep, i said coach.  I "hired" someone who won't let me pay him.  Guess I will pay him with dinners and Patron. :)

"Ok, time trial ( I feel very tour de France when I say that) is complete. Ran 3 miles and felt the pace and time represents my current fitness well. I don't think race atmosphere would produce that much better of time...maybe a few seconds. But my quads are quite tight right now so I know I pushed it.  It didn't make me puke but it was hard effort.
That being said, was it stellar. No. But it is a starting point.I do think weather plays a factor or at least is affects me negatively.

I ran 3 miles in 28:27.
Mile 1: 9:35
Mile 2: 9:22
Mile 3: 9:32

I didn't go out as fast as yesterday and I think it helped...especially not being warmed up.
This is also the time I have been getting on the treadmill when I have been doing speed work...so that makes me feel like that is working a bit.

I plugged that time into McMillan running calculator and it projects a 4:47 marathon time. I totally think I could do that now with run/walking. So who's to say what I could do with proper training, weight loss and taking the walk breaks out?

My first goal is a 4:30... That is not my lofty goal this fall but I wouldn't be disappointed.
My other goals are (PR) 4:26, 4:20, 4:15... If I can reach one of those this fall, it will be time to go to the next level. ;)
BUT, I am not sure if I can get myself in goal shape for the fall. I am going to try."

Here is his reply:
" Good for you. Ok let's work on a plan. Just make sure you only move up in small increments.  I'm a believer in that. In miles, long run, and more importantly for you - increase in speed.

And make sure you listen to the aches and pains you feel. You know they can lead to injuries. Not so good ones.

Ask Amy about the foam roller we've been doing with P90X2. I think that's a huge benefit for runners.

Good for you. Good run today. Hope to run on Sat."