A.M. Did a workout with Benjamin. His workout was 4x400 in the canyon with the target of 64 with 400 recovery jog. I did what I could. In the first one he ran 64.0. I ran 300 in 49.7 as I felt needed some warmup. Then he ran 64.8 - I got 66.8, followed by 64.5 for him and 66.7 for me. In the last one he had an extra gear while I lost one - 62.6 for him, 68.1 for me. His workout went very well, exactly as planned. In the meantime I am realized that something has happened to me over the last 3 years - I've lost the little speed that I had. The question is if it is from the loss of coordination, loss of power, or spinal deterioration. Loss of coordination/loss of power can be addressed, spinal deterioration is more hopeless. In any case, what I think I need to do is switch to 200s when doing workouts with Benjamin and try to learn to run them relaxed while not getting dropped. Once I can run those relaxed I can move to longer distances.
Benjamin did 8, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1. I did another 1.5 total of pickups at around 5:40 pace. Total of 12 for me.
William announced that he wanted to do a time trial, so we did it on his "little boy" course - an out and back mile with markers every quarter that I measured with a wheel - a small grade up in the first half, and then returning on an equivalent grade down. His splits were 2:09, 2:10, 2:07, and 1:59 - total time 8:25.2, new PR by 8 seconds. Now we can say that in our family if your mile PR is slower than 8:30 you have to wear a diaper. Stephen will ruin that when he potty-trains, though, but not for long we hope.