Lindy Runs

2 x 1.7 miles (to and from the track)

3 miles on the track (goal time of 18:00, actual time 17:53)

Pretty easy pace. I would like to think I could knock off three 5:40s or 5:35s. 

Ran six miles at about 7:00 pace, first half slower and second half faster. It took a while to loosen up, but the last third or so was really a smooth and enjoyable lope.

Run to and from track (2x1.7mi)

12 x (220yds sprint/220 yards walk)

Did most of these at 34s or 35s, slowed a bit to 37s for three sprints, did last at 33.9s. (The workout plan has this workout at 39s per 220yd, but that felt way way too slow.)

run to and from track (3.5 miles)

2 miles in 11:55

Run to and from track (2 x 1.7mi) 

10 x (440yds/220yds walking recovery) in 77,76,76,76,76,77,78,76,75,73 seconds

This was supposed to be 85 seconds per quarter mile, but that pace is too slow to be at all challenging or interesting. I feel confident I could do this in flat 75s or 74s.