A.M. Total of 13.5. Benjamin did 8. I did a workout with him. We ran 2 miles down the Provo Canyon on our usual course. The target was 10:40 - 5:20 pace. I pulled him for the first 1.5, then he took over for the final push. The splits were 79, 80, 79, 80 (5:18), 79, 81 and then 2:34 for the final 0.5 miles, 5:14 last mile - total time 10:32.9.This is Benjamin's fastest time for the course, and I was very pleased with his performance. He also commented that this was not as miserable as when he ran 10:37 last year. The road was wet from the rain. When we got home our backs were covered with dirt. Jenny asked us if we had had a mud fight. This was partially true - we did what we could to run each other into the ground.
I felt much stronger that a couple of weeks ago. 5:18 felt very comfortable, when it became 5:08 at the end it felt manageable. If Jeff was there, I think I would have had another mile in 5:10 behind him today. So far I am seeing the most remarkable results from any form of weight training that I ever tried throughout the years. In the past I tried leg extensions and curls. Those did help a little bit, but apparently not as much as a one-legged vertical leg press. My guess as to why is that it works out several muscle groups in sequence that is very similar to running. My intuition also tells me that in order for weights to be effective, you need to hit the magic sync between aerobic training and resistance training. I think I've hit it somewhat on accident in the last two weeks.
Jenny did 3, Julia 2, Joseph 2, Jacob 1, William 0.5.