A.M. 10 with Jeff in 1:09:56. Did a recovery 5 mile tempo in the middle in 29:25 progressively increasing the pace. The splits were 6:00, 5:59, 5:57, 5:56, 5:33. Last mile had the quarters of 87, 86, 85, 75. Last 200 was in 34. HR was around 146-148 in the early miles, then made its way to 150-151, and in the last mile was around 157-158. During the kick it hit 172. Last 200 was hard but manageable. It was nice to feel the speed. Jeff acted like he was struggling a bit during the run, said it felt harder than 6:00 usually does, but the 34 200 kick at the end was his initiative, so that's a good sign.
2 with Benjamin in 16:48. Jenny learned than Benjamin was being taken out to lunch for his 0.5 at sub-6:00 pace earlier this week, so she wanted to earn it as well. I told her 2 miles under 16:00. She ran 15:33. Then Julia also wanted to earn the privilege. I was not sure about her fitness level exactly, and I did not want to set a standard that was either too high or too low, so I told her follow me and respond when I pick up the pace. She did not know the word "respond". So I explained that it meant if I speed up, you speed up, do not fall behind. Now I can just imagine her coming to Primary, the teacher says: "And Samuel responded to the Lord's call to serve", then asking the children if they knew the meaning of "respond", then Julia raising her little hand and giving the running explanation.
After the instruction we ran 1.5 in 11:57 with the last mile in 7:55 which is Julia's PR and her first time under 8:00. High school runners could learn from her quarter splits: 2:03, 1:59, 1:58, 1:57, 2:02, 1:58. Whenever a child breaks a minute barrier in the mile, we give him a special prize. So Julia got a book and a couple of toys at Barnes and Noble.