A.M. The kids ran on their own today, Benjamin was in charge. He ran 7, Jenny 3, Julia and Joseph 2, Jacob 1. I did a workout in the canyon. The purpose was to kick the "downhill respiratory panic reflex". So the workout was 3x1 mile down the steepest sections of the Provo Canyon I could get to within reasonable time from my house. The first interval was on the old highway from the 16 mark to the S mark. I did it in 5:02.1 compared to 5:26 in the Uneventful Provo River Half. Then I jogged 600 meters and did another one in 5:04.8. The same mile in the Uneventful was 5:29. Then I jogged 1300 meters and did the last one. I felt I was getting tired, and it also had less of a downhill (5:33 split in the Uneventful), so I was thinking it would be good to break 5:10. But I decided to do the first quarter in 75 anyway and see how long I could last. To my surprise, I pretty much lasted all the way with 5:01.2 split. I tried to break 5:00, but did not have the juice. I was actually quite surprised because I did it in 4:52 fresh racing Benjamin last week, and this time alone and with it being the third mile it was not that much slower.
Overall this was a good workout. It taught me to not panic when the breathing gets hard and just push through it. I will repeat it next week. Total of 13 miles.
P.M. Julia ran 0.3 with William.