Thursday, April 03, 2014

Intervals and Bogs

Sunny and almost sorta kinda warm temps today had me raring to go for an interval workout. Went pretty well overall.

Was joined by Matt for the last few tenths of a mile of my warm-up and then it was time to start. On tap was two laps around the school hard (.88 miles) followed by one lap easy (.44 miles). Repeat three times.

Splits were 4:47, 5:04 and 5:02, which averaged out to 5:45/mile pace. Including the active recovery, the average pace for the total 3.5 miles was 6:24/mile.

Afterwards, I cooled down. Pretty pleased overall. Felt pretty good and I'm now back to feeling pretty good about Boston. The rust is just about off from the flu.

I drove home and promptly changed to hit a stream that runs through a bog in the woods out back. Not many safe options for fly fishing right now due to high water levels that are running faster than Meb, so this was a good option. As expected, no fish. It's still too cold. However, I did see a few stoneflies and maybe even a few early season mayflies, so good to know the hatches have started.

To get to the bog, I had to trudge through over two feet of snow in the deeper spots. That was a legit good way to keep the legs even looser, though on tired legs from the intervals it was more like another workout.

Stonefly on my chest pack. Trout love these.
The bog.

More of the bog.
w/u: Ran 1.5 miles @ 7:33/mile pace.
3 X .88 miles w/ .44 miles of active recovery (laps around school): 4:57, 5:04 and 5:02. Average interval pace, 5:45/mile. Including active recovery: Ran 3.5 miles @ 6:24/mile pace.
c/d: Ran 1.6 miles @ 8:11/mile pace.
Paved roads.
Slightly hilly for w/u and c/d.
Upper 40s, sunny.
Brooks Mach 13, shorts, long sleeved shirt.

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