A.M. Ran with Jeremy and Ariel. Did a speed workout. Modified it a bit. Started with 2x400 into the canyon with 100 recovery in 78.5 and 78.1, 200 recovery, 200 in 37.3. The 200 was unplanned, I just had to catch up to Ariel and Jeremy. Then a long rest, and 2x400 out of the canyon with 100 recovery in 70.2 and 71.5. Then a long rest, and 600 in 1:41.1. On that one Jeremy and Ariel ran the first 200 with me in 33. HR was 163 in the 600. I felt awkward, like I was swimming and barely staying afloat, but nevertheless it was the fastest 600 this year. I felt like I could have gone longer, but not faster. That was 7 miles total.
Then got home and did 6x100 hill sprints on my regular stretch. The splits were 17.8, 17.5, 17.2, 17.1, 16.6, 17.1. I really focused on the 16.6 and it paid off, but then I think I was too tired both physically and mentally. Then ran with the kids. Joseph wanted to do a time trial, so we drove to the Provo Canyon as doing it on our course near the house would have produced slower times. I wanted him to experience breaking 7:00. We did the mile down the canyon. He started out conservatively and complained that his pants were falling down. I told him to let the pants take care of themselves and just run since they had not fallen down yet, and if they do, so be it, he is only seven. So his first quarter was 1:48, then as his faith in the stability of the pants increased he sped up to 1:46. At this point I was not sure if it was just the pants or he was not feeling good because he kept falling behind and was not giving me five when I asked him, so I thought that there was no chance of him breaking 7:00. But then he sped up to 1:45 in the next quarter, and the 7:00 target became reachable with a strong kick. He found it and closed with 1:40 finishing in 6:59. Thus he became the fifth sub-7:00 miler in our family, and the first one to do it at the age of 7.
Jacob ran with Jenny and Julia at a slower pace to where we finished, and then we all ran back together. Jacob ended up running a good time for 2 miles in his debut - 17:42, and it was an out and back course. Not bad for a 5 year old. He does have more in him, I believe. Benjamin ran an out and back 5 K in 27:25 at the age of 5 which is 8:49 average when his mile PR was 8:21, maybe he could have done 8:10. Jacob has already run 8:00.6 mile on the track. I think Jacob is faster, but less mature, so he cannot yet push himself as hard as Benjamin did at his age.
So Jenny, Julia, Joseph, and Jacob ran 2 miles, Benjamin did 6, and I ended up with 13.