A.M. Another time trial day. Ran to the Orem High track with Jenny, Benjamin, and Joseph. First, Benjamin and I paced Jenny and Joseph through an 800 meter time trial. Jenny got 3:08.3 with the splits of 96, 92. Joseph got 3:12.1 with the splits of 97, 95. Both got a PR, but the negative split shows that they both could run it faster, they just need to learn to not be afraid of a faster start. Then Benjamin and I raced each other in the 200. Benjamin edged me at the finish with 29.1 vs 29.3 for me. This was my fastest 200 in over a year, though, so I am happy I can still do 29.3. Then we ran back to the house, and Benjamin and I added 4 more miles to make it total of 7 for him. Julia ran 1 with Jacob, and 1 more herself - 2 total. I ran 5 more with the 4lb dumbbells. I am sensing when I run that I could possibly be smoother if my arms and shoulders did some magic to stabilize the torso. A normal runner does not need that, but given my L-4 defect, I need extra stability in odd places. Thus an experiment to see if running with the dumbbells will do anything other than just make me tired. Total of 12 miles for the day.
P.M. 0.5 with William.