Started the morning with a 1 mile jog. Later in the afternoon went with Sarah, the kids, and Steve Ashbaker to the South Fork of the Provo Canyon. The kids went sledding. Steve and I did the tempo run.
2.5 mile warmup, and then 3.23 miles from the start of Provo River Half-Marathon to the magic guard rail start in Vivian Park. That road gets ploughed very well, even during the heaviest snow storms. I am revealing the best kept tempo run during winter secret of the Utah County.
Steve and I took turns leading a minute at a time. Steve is a great training partner. He always brings a doze of adrenaline to the workouts that I normally lack and is generous about sharing it with me. This keeps the pace fast. We got some nasty headwind and snow on the first repetion. Steve was very aggressive. At one point, he passed me to take his turn with such a zeal that he opened up a gap. I considered for a few seconds letting him go, but then realized he did not know where the finish was. So I shifted gears, and caught up to him. We ended up hitting the first one in 16:28.
Steve was disappointed. All this effort for a 5:30 pace on a downhill course? I told him I normally do my tempo runs in those conditions in about 17:40, and it is not easy. He looked even more puzzled. He did not realize it was 3.23 miles, not 3, and the pace was actually about 5:07. There was another thing he did not realize - we were doing another repetition.
We jogged back up, and agreed to go a little slower on the second one. This time, there was less headwind, and the sun came out. The pace felt very nice, very relaxed. We ran it in 16:51, an average of about 5:14. Not bad at all. Sarah picked us up at the Vivian park. 12.5 miles for the whole run.
Ran with Benjamin and Jennifer in the evening, and did a little bit more of "always on the run" jogging to hit a total of 16 miles for the day.
For some reason felt extra thirsty during lunch and dinner, and experienced a very pleasant feeling of freshness, fitness, and strength in the body. I think it is a good sign.