A.M. Did a workout with Benjamin, Jenny, Andrew and Logan. The purpose of the workout was to awaken Benjamin's speed in preparation for the USATF regional championship this Saturday, and for others to test their speed and experience the misery of 2:06:35 marathon pace. For me it did not really have a purpose except observe as a coach, but the best place for a coach to observe, I believe, is right there in the middle of the workout. Good thoughts come when you sense pace variations and feel the pain.
So Benjamin's target was to run 1:48 evenly paced for the first 600, then run the last 200 in 34 or faster. Logan's assignment was to make it to the first 600. Andrew's and Jenny's assignment was to run the pace until they got dropped, then be done. Benjamin did 36 - 72 - 1:49 and finished in 2:23.5. I stayed with him until about 70 meters to go and finished in 2:24.9. Logan made it to about 530 meters, then coasted in to finish the 800 in 2:38.5. Jenny made it to 200, Andrew made it to 250. Benjamin led all the way, which was part of the plan - we want to be prepared to run a good time if he has to do it on Saturday.
I felt that the pace felt more aerobic than I would have expected, but at the same time I did not feel I could go faster which is why I got dropped at the end. I suppose I should expect it from the recent increase in mileage.
Then I ran more with the kids. Joseph and Jacob did their own workout - 2x200 on the road on the standard stretches. Joseph did 37.6/43.4, Jacob 39.2/45.4.
Benjamin ran 8 miles, Logan 5.5, Andrew a little over 5, Jenny 3, Julia 3, Joseph and Jacob 2, William 1. Julia did the 2x200 workout as well - 42.2/42.7.
P.M. 3 miles with Matthew in the stroller.