Sarah dropped me off at the start of the Provo River 10 miler in the South Fork of the Provo Canyon. She and the kids when sledding. I warmed up 2 miles, and then started the tempo workout.
First, 3.22 miles down from the 10 miler starting line to the Vivian park. Cold, headwind, hard to get going - 17:40. The road was good as always - they plow it very well.
Then a bit over 2 miles treading through the snow to Nunns Park, and another 3 mile tempo to the mouth of the Provo Canyon. Snow in the first half-mile, then mostly dry. Hard to get going with cold feet. Started out at 6:00 pace - all I could do on that snow. Finally was able to shift gears and get going. Last mile in 5:20 for the total of 16:32 for 3 miles. Quads were cramping up a bit while I was trying to shift gears.
Now cooldown to Borders at Riverwoods where Sarah was going to pick me up. But I wanted to see how fast I could go with warm feet, and decided to run a half-mile at a tempo pace. Now feeling much better - 2:37.
Additionally did the "always on the run miles", and ran with Benjamin and Jennifer.