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.|
|More of the bog.|
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.
Slightly hilly for w/u and c/d.
Upper 40s, sunny.
Brooks Mach 13, shorts, long sleeved shirt.