A.M. 12 miles total for me. Benjamin did an 800 time trial. A year ago I could pace him in that. Now even if I was in my best ever 800 shape the only way I could participate over the entire distance would have been by drafting, and my 800 speed is not quite what it used to be. So we decided he would run the first 300 by himself, then I would pull him for 200 and then step aside so he can pass over the next 100, then I would provide a competitive challenge from behind over the last 200. The plan was to open in 64 and see what happens. We did the time trial at Orem High track.
It pretty much went as planned, except I was not too competitive in the last 200. He got to 300 in a high 48, I pulled him through 400 in a high 64, then 1:21 at 500, then I stepped aside and he passed me with 1:38 split at 600, then I hung on for dear life for the next 100 with 1:55 split at 700. Then Benjamin finished in 2:12.3 and I finished 1.4 behind. Benjamin got a 4 second PR and was only 0.3 off my best time ever.
So here is the plan for Benjamin's OTQ 2016: 800 - 2:00, 1500 - 4:00, 5000 - 14:30, 10000 - 29:45, and that should hopefuly be enough for a little under 1:05:00 half on an eligible course. In all honesty, my main concern is the 800 meters. That is where we have relatively little control. The longer distances will come with training if the speed is there - his endurace has developed quite well off just 50 miles a week already, so I am quite confident that once the mileage goes into the 80-100 range there will be no problems with the endurance.
Jenny did 4, Julia 3, Jacob 2, Joseph 3, William 1. William ran 0.5 in 4:04, a new record for him. I did 1.5 of tempo running.
| 