Dropped my mother off at the airport in SLC, and then met up with Mike Kirk at the Steiners Aquatic Center. We warmed up downhill to the Sugar House Park. We went around to familiarize ourselves with the Sugar House Park 5 K course, and verified all the marks against the course map I got from the USATF website.
Then we started the tempo run along the course. We agreed to run at the fastest pace the slower of us could handle, and that the one that felt strong will pull the one that felt weaker. When Mike started pushing it on the early downhill, I thought I'd have to draft pretty soon. However, he eased off enough on the uphill to give me a break.
We hit the 2 mile mark in 3:40 then the first mile in 5:24, and the first lap in 7:15. Then we got to the hill on the second lap around 1.6 miles into the run or so. Mike started struggling, so we slowed down a lot. 2 miles in 11:13 (5:49, 7:33 lap). Afterwards, Mike was able to recover and get going at a good pace again. We hit the 1 mile mark in 13:03 (7:39 lap), 2 laps in 14:56 (7:41 lap), and we were on the downhill and started shifting gears. 16:45 at 3 miles (5:32). Then we had to find the finish, which we did not think to mark better earlier on, and the sun was in our eyes. So we slowed down some, and on top of that, did not take the tangent in fear of missing the finish mark. So we got 17:23 for the 5 K. Both of us were happy with it.
Afterwards, we ran back to the Aquatic Center for a cooldown. I noticed that Mike compared to me likes to push it a bit in the easy running. After running fast, I like to relax and chat.
I left the lights on in my car, so Mike gave me a jump start. Then I followed him to his house, took a shower, chatted a bit, and drove back to Provo.
Did some always on the run miles with a stroller, and ran with the kids. Also lifted weights - benchpress, 105 pounds, narrow grip, a set of 5, then 2 sets of 3.