Everything Counts

20-MINUTE TEMPO, 5-MINUTE REST, 16-MINUTE TEMPO, 5-MINUTE REST, 5X45 SECONDS & 5X30 SECONDS OFF 80 SECONDS REST

I did most of my workout on the Prospector Rail Trail from Gentile in Layton down into Farmington and back. I warmed up six miles and then did the 20-minute tempo in 5:20/mile. I flipped around 15 minutes into that tempo and started heading back North, so that inlcudes a 180-degree turn. I took 5 rest and then 16 minute tempo at 5:11/mile. Another 5 seconds rest and then the pickups. I averaged 4:23/mile for the 45-second pickups and 4:03/mile for the 30-second pickups.

The tempo paces felt forced a bit, difficult. The pickups felt really good, strong, and smooth.

Countdown to 2017...moment #8 - Ben, Ken, Bret and I went out to Antelope Island on Jan 23 for some winter trail running. None of us brought any traction devices, like our microspikes. We thought the trails would be mostly clear. We got there in the dark and got lost a few times. But each time we got lost, we ran into this female trail runner, who was out all by herself running and she directed us back to the right path more than a few times #IslandChick.

Then we ran an out and back to Elephant Head, where there's a great view of the Great Salt Lake. This stretch was treacherous with ice. On the way back I slipped and was basically horizontal in the air with my face about to smash into a rock, when I magically flail my arms hard enough and move my legs fast enough to regain my balance for the best near fall ever! Ken dropped to the ground laughing as he was the only one who saw it. Bret and Ben kept running in front of us and Ken and I fell a half mile behind because we couldn't stop laughing. Ken just couldn't believe I didn't go down! We credit the #IslandChick for magically saving me with her island powers. Haha, good times on the island that day.