A.M. Started with a 4 mile warm-up, then did 6x100 uphill near the house. The splits were 18.3, 18.1, 17.8, 17.6, 17.0, 17.0. 17.0 is my new record for that stretch. No hamstring problems. I was happy about both the speed and the safety progress.
Then I ran 6.25 with Benjamin. We did 2x100 as well, this time coming out of the canyon, so I would say aided, but for a sprint it is not so much. I've done a workout once where I I did 100s in the canyon, then immediately drove to the track, and was able to repeat the "aided" times on the track. Those were not slow for me either, somewhere around 14.6 - 14.8. That was back in 2005. Our times today were 15.0 and 14.8. I was happy about that, not only the times, but also how it felt. I could visualize myself running 800 if not the mile like this if I could just find a way to relax some more, and be more efficient. Even though I could not find a way to run faster, I felt it was not because of strength, but more because I did not know what to do with my legs at those speeds.
Then I did 2 miles with Jenny and Julia. Total of 12.25.
P.M. Jacob and Joseph ran a mile time trial on the track at Orem High. I paced Joseph while Benjamin paced Jacob. Joseph ran 7:09.3 with the following splits by 400: 1:44, 1:49, 1:47, 1:46, and 3 seconds for the last 9.34 meters. Jacob ran 8:00.4. His splits were fairly even with around 2:00 - 2:01 per lap, and his last lap was 1:58.