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Best 20-mile run ever

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5ksandcabernets: Best 20-mile run ever


Saturday, October 11, 2008

Best 20-mile run ever

The scheduled today called for 20 miles....

Didn't start off so good after taking a Raspberry gu...spent the first 7 or 8 miles trying not to get sick...but I got my stride late in the run....and finished strong.

Final time, which included stops for water: 20.25 miles in 2:53:25. That's an 8:33 pace. During the training for my previous two marathons, I never ran a 20-miler faster than 9:45.

On Saturday, I did the last 4 miles in 31:34 - a 7:53 pace
Mile 17 - 7:34;
Mile 18 - 7:44;
Mile 19 - 8:42 water stop
Mile 20 - 7:33

I took two Ecaps and the aforementioned gu about 20 minutes before the run....I took two more ecaps every hour and I took a better-tasting chocolate gu at Mile 11. At every water stop, I drank two cups.

Lessons learned? I probably don't need to take a gu before the'd probably be better if I got up a little earlier and ate a real meal..The ecaps worked great. I wasn't sweating so much that my shoes were squishy. ... Also, my pacing was perfect and running with the new group that included Chris, Tamara, Dave, Phyllis, Kimberly and our coach Christa gave me something to think about during the run other than how uncomfortable it was.

Now, I just want to make sure I don't peak too soon. I've already run an 18- and a 20-miler and my marathon is not until Dec. 14. Next weekend, I get to take it "easy" with a 12-miler scheduled for Saturday.

Now, I'm off to Austin. I miss my kiddo.



Blogger Linden said...

Awesome! Sounds like you're gearing up for a great marathon! I'm really excited to see how this unfolds...

Have fun with the little one!

October 11, 2008 at 1:03 PM  
Blogger Pat said...

Kev - Great - this is so much better than when you first started. Keep up the good work!!

October 11, 2008 at 10:49 PM  
Blogger rodney said...

If you keep improving like this, we're going to need a urine sample.

October 12, 2008 at 10:31 AM  
Blogger Victoria said...

No matter what your ideal "peak window" is, you're still going to run a LOT faster than you have in the past. It's not like you'd miss a peak window and then drop to 9:30s again-- you're going to run really well in December regardless.

October 12, 2008 at 11:33 AM  
Blogger Just_because_today said...

I am waiting for them to make a gu that is cabernet (not zin!!)based...aghhhh that would make running a 20 so pleasant!

October 13, 2008 at 7:57 PM  

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