A.M. Total of 12. Did a workout with Benjamin in the Provo Canyon. I did 4x200, he did 4x400. My splits were 31.7, 31.5, 31.4, 31.5. He got 63.0 in the first, 400 recovery, then 63.4. I sensed he was affraid to push it and thought a longer recovery would help overcome the fear. So I had him jog 600 meters before the next one and told him to start out aggressively. It worked. He ran 60.4. I figured this took quite a bit out of him, and had him do an even longer recovery - 1200 meters with the expectation that anything under 62 would be good. He was able to do another one in 60.4.
Now I think we are running into a problem. Benjamin's official 200 PR is still only 29.1 from last year. While I know he CAN do it faster, he still has not done it. So while he can run two 60 second quarters back to back he still has no experience moving at a pace that will give him under 58. This makes it very difficult to run relaxed at 60 seconds per quarter/4:00 mile pace even if the power and the endurance are there to support it.
So the plan of attack is push the 200 PR up and get some practice running 200 under 28. The challenge is you need to do it on a warm day, and it is getting colder. But we still have good days, even in January and February when it is warm enough and dry enough to sprint. So I am thinking given that his workout performance today is about as good as it can get without a sub-28 200 experience we will revisit the 200s until he learns to run it fast enough.
Jenny did 4, Julia 3, Joseph 3, Jacob 2, William 1.