Went with James tot he Provo Freedom Festival 5K. We warmed up for just under 2 miles and then lined up at the start. James was entered in the race and I was a bandit/pacer. There were several other boys from the Timpview XC team as well. I started a bit behind James and the others but caught up around mile 1 and then tried to help pace James and two fo the other boys. Mile 1 was a 5:48 and felt very relaxed. Mile 2 was a 5:55 and this is when I slowed up and helped keep James and the others at a sub 6:00 pace. I felt good and felt like I could have run about 5:45 pace probably without killing myself. The 3rd mile was all uphill along 900 East so a pretty tough mile. We ran a 6:10 mile even with the uphill. I was hoping to keep the boys sub 6:00 but with the hill it was a bit too hard. However, I still felt like I could have hit a 5:45-50 if I started to really push here. I jumped off the course before the finish. James crossed the line in about 18:44 with two of his teammates just in front of him by a few seconds. So a good run for James today. Afterwards we ran the uphill 2.5 miles to our house and I and to quickly shower and change to get o the parade. Overall felt really good today and think on a good course and with a hard effort I can break 18:00 for a 5K right now. 53 miles for the week which makes two weeks over 50 miles and the knee seems to be holding up well. | 