Did two runs today. 20 in the morning, and 2 with Sarah at night. Chad joined us for part of the morning run. Benjamin did 15, Joseph, Jenny, Julia, and Jacob 5, William 3, Stephen 1.
Forgot the Fast Running Friend watch, borrowed a simple one from the kids.
The older kids minus Benjamin did a 3 mile tempo run down the canyon. Joseph got 18:50 - Chad paced him, splits 6:21, 6:14, 6:15. Benjamin ran with Jacob - his first mile was 6:21, then he fell back a bit and ran more or less even pace to the finish. Jenny ran alone, but was never more than a few seconds ahead of me and Julia and got 20:34. I paced Julia and we ran 20:44 (6:42, 7:00, 7:02).
Then the kids ran home with Jenny and I did a workout with Benjamin and Chad. 2 miles up the canyon, recovery, then 4 miles down. On the way up, Benjamin 11:39 (5:46, 5:53), myself 12:01 (5:55, 6:06), Chad 12:57. On the way down, Benjamin 20:45 (5:07,5:10,5:15,5:13), myself 22:33 (5:37,5:37,5:40,5:39), Chad around 24:30. It got warmer towards the end. I felt strong but not fast on the second interval.
Then we ran home, I ran with Stephen and William, and then I ran back to the car with William and the stroller. William ran 2 miles, then I put him in the stroller.