Notes
20 mi. progression run: 5 mi. @ 10:00 pace; 5 mi. @ progression: 9:50, 9:45, 9:40, 9:30, 9:20; 3 mi. @ 9:20, 9:15, 9:10; 3 mi. @ 8:55; and 3 mi. @ 8:45 (5 mi. - 10:02, 9:48, 10:03, 9:53, 9:49; 5 mi. progression - 9:43, 9:38, 9:28, 9:17, 9:05, 3 mi. progression - 9:29, 9:19, 9:12, 3 mi. @ 8:55 - 9:14, 9:35 - against the wind here, 9:42 - started getting bad stomach cramps - doubled over, decided to call it after 17 - 9:59).