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20 Mile Run

20 Mile Run Brian Kondas

My new personal record is a 20 mile run! It’s Easter morning, and my sub-four-hour marathon training plan is to run twenty miles at an easy pace between 9:56 and 10:55 per mile. Then I prepare my fuel:

  1. Fill two 8-ounce bottles and two 20-ounce bottles with Gatorade Endurance and water. 
  2. Holster two 8-ounce bottles into my hydration belt and fasten the belt around my waist.
  3. Attach two Gatorade Endurance gels to the belt and a third in the zippered pocket.

Fueling Plan

My hydration plan is to drink 8-ounces of Gatorade Endurance every 3 miles. Therefore, I will drink a bottle at miles 3, 6, 9, 12,15 and 18. In addition, I will consume three Gatorade Endurance gels at miles 5, 10, and 15.

Time Management

My Garmin Forerunner 55 watch uses GPS to track run distance and pace. To help with my fueling, I will listen for Garmin to make a sound every mile. In addition, Garmin alerts me if my pace is too fast or too slow.

20 Mile Run Prep

To prepare for my first 20-mile run, I drink 1.5 scoops of Gatorade Endurance in 10 ounces of water. Having knee pain the previous two days, I also take two ibuprofen pills (400 mg). After that, I do not eat or drink anything else. I will run on an empty stomach.

My First 9 Miles

I run my first 9 miles at the planned easy pace. Along the way, I hydrate three times at miles 3, 5, and 9. Also, I take a gel at mile 5. My pace splits (minutes per mile):

  • 10:43 for mile 1
  • 10:01 for mile 2
  • 10:29 for mile 3
  • 10:41 for mile 4
  • 10:26 for mile 5
  • 10:15 for mile 6
  • 10:10 for mile 7
  • 10:12 for mile 8
  • 10:07 for mile 9

My Next 10 Miles

Taking a gel at mile 10, I run slower than planned. However, I motivate myself and run mile 12 at my fastest pace. As planned, I hydrate at miles 12, 15, and 18. In addition, I take my final gel at mile 15. My pace splits:

  • 11:07 for mile 10
  • 10:57 for mile 11
  • 9:28 for mile 12
  • 9:40 for mile 13
  • 10:02 for mile 14
  • 10:02 for mile 15
  • 10:51 for mile 16
  • 10:34 for mile 17
  • 11:06 for mile 18
  • 11:21 for mile 19

20 Mile Run Finish

Running mile twenty, I slow to a 12:48 pace. I want to run faster. However, all I can do is shuffle my feet. I am completely exhausted at mile 20. Dragging my feet, I reach my car and yell out in pain as I lift my legs into the car. At 3 hours and 31 minutes, 20 miles is my longest run.

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