Benjamin forgot to bring his watch. I gave him mine, so no Fast Running Friend splits today. Total of 20. Did a workout with Benjamin. He did 6x1 mile down the canyon. Target was 5:00, he exceeded it - 4:55, 4:51, 4:51, 4:50, 4:46, 4:56. He kept complaining about missed sleep - right as he was falling asleep last night Matthew started crying. Benjamin listened for a while, then decided to check what was wrong, and changed Matthew's diaper, but then had a hard time falling asleep. That did not seem to affect him much as he had a great workout. I do not know where that 4:46 of the 5th repetion came from. Recoveries were 0.25 after the first 2, then 0.75 for 2 more, then 1 mile before the last one. Can he cash in on the fitness at Draper Days? We shall see...
I did 0.5 in the first two with him, then 500 meters in the third, and three more 0.5 after that. My splits were 2:28, 2:21, 1:31(500), 2:24, 2:23, 2:28. Decent workout for me as well. Have not gone that fast for that long for a while.
Then we got home - Benjamin was done with about 12.7 total for the day, I ran 5 more with Joseph and Jacob - William, Jenny, and Julia ran 3 total, 1.5 with us. Jenny ran one more with Stephen. Then I added 3 more alone.
I think running hard intervals at the start of a long run could be a good way to develop fuel storage/efficiency. I would not have thought of it, though, had Benjamin's training needs not required it of me today.