Artichoke's Running Blog (Ken Spence)

January 2011

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesArtichoke's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2008200920102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

Location:

Tooele & Ivins,UT,USA

Member Since:

Oct 30, 2008

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

St. George Marathon 20-year Club (completed 26)

Boston Marathon 2006, 2007, 2008, 2016, 2017 (+DNF 2011)

Running for 39 years, logged 58,000 miles since 1982. 38 marathons.

Old Man PR's:

5K = 19:58 - July 4th Freedom Run 7/4/08

6K = 26:38 - Cold Turkey Rrrun, 11/23/06

10K = 43:00 - Deseret News, 7/24/08

1/2 Marathon = 1:32:54 - Hobble Creek, 8/23/08

Marathon = 3:23:13 - St. George, 10/4/08 (Boston Qualifier)

Boston Best: 3:35:07, 4/21/08 (Boston Qualifier)

Boston Worst:  DNF, 4/18/11 

 

Short-Term Running Goals:

Keep running!

Long-Term Running Goals:

Keep running for another 20 years.

Personal:

Married for 44 years to a wonderful and supportive wife. She's run 2 marathons herself in our earlier years so that helps.  4 boys, all married, and 10 grandchildren.  2 sons are runners. I celebrated 39 years of running madness, insanity, or at least OCD, on August 23rd, 2021. 

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Free Lifetime Miles: 22.50
Saucony Peregrine Trail Lifetime Miles: 318.15
Asics 2000 Aqua #2 Lifetime Miles: 419.50
Asics 2000 Aqua #3 Lifetime Miles: 393.10
Asics 2000 Gray/Yellow Lifetime Miles: 610.30
Saucony Peregrine Trail #2 Lifetime Miles: 168.40
Asics 2000 Aqua #4 Lifetime Miles: 355.00
Slow milesFast milesTotal Distance
128.0024.00152.00
Asics 2150 Gold #3 Miles: 41.00Asics 2150 Blue #1 Miles: 34.00Asics 2150 Gold #2 Miles: 5.00Asics 2150 Red #1 Miles: 67.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miler at 10:30 a.m.  Solo on New Year's Day.  15 degrees, partly sunny.  Icy, slick roads except for Main St. and lower Skyline.  Tooele east bench got 14" of snow yesterday.  What a mess!  Wore my pull over spikes and lost one twice, but was able to retrieve them.  Pretty slow running.  Dressed pretty warm.  Hamstring did okay. 34 miles this week.

Asics 2150 Gold #3 Miles: 10.00
Comments(3)
Slow milesFast milesTotal Distance
4.001.005.00

5 miles at 10:30 a.m.   Sunny, but chilly day.  20 degrees.  To mouth of Middle Canyon and back on the main roads to avoid the ice and slush.  Easy running.  Last day off.  Back to the office tomorrow.  Got our flights to Boston yesterday.

Asics 2150 Blue #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
3.002.005.00

5 TM miles at 5:00 a.m. in 43:30, 8:42 overall pace.  Progression run from 10:00 to 7:45 pace.  Feeling pretty good.

Asics 2150 Blue #1 Miles: 5.00
Comments(1)
Slow milesFast milesTotal Distance
5.000.005.00

5 TM miles in 46:38.  Slow run at 5:00 a.m.  Progression from 10:00 min. pace to just 8:40 today.  Didn't get home from Stake meeting until nearly 11 pm.  I was glad I was able to get  up and get going this morning.

Asics 2150 Blue #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
3.002.005.00

5 TM miles in 43:31 at 5:00 a.m..  Progression run from 10:00 min. pace to 7:30 pace at finish.  14 degrees outside.  I'm getting very wimpy in my old age.

Asics 2150 Blue #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
4.001.005.00

5 TM miles once again at 5:00 a.m. in 46:38.   Slow and easy with a gradual progression to 8:35 pace.  Feeling okay.  9 degrees this morning.  Getting tired of the treadmill, but at the same time very glad that I have one.  Tomorrow it's on the streets with Tina, hopefully before the storm front moves in.

Asics 2150 Blue #1 Miles: 5.00
Comments(3)
Slow milesFast milesTotal Distance
8.002.0010.00

10 miles with Tina at 8:00 a.m.  Started out at about 15 degrees.   I dressed just right for a change.  1:30:31 on the Smelter Road hills.  It's been a while since we hit the big hill, and we were both really feeling it today.  Icy spots for miles 4 thru 6.  I felt fairly decent, but struggled the last uphill mile coming back home.  35 miles this week.  Hamstring seems to be much improved.  I've been consistent with my stretching routine, which I think has helped. 

Asics 2150 Gold #3 Miles: 10.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5 easy TM miles at 5:00 a.m.  48:10.

Asics 2150 Gold #3 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5 TM miles at  5:00 a.m. in 43:32.  Progression run from 10:00 min. pace to 7:30 pace. Quasi tempo run effort.

Asics 2150 Gold #3 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5 TM miles in 46:37.  Easy running.  Progression to 8:30 pace.  .5% to 4% incline.  Should have checked the temperature before the run.  I think we were all the way up to 15 degrees.  I could have hit the streets.  Owell.  See what tomorrow brings.  Supposed to be warming up to a balmy 39 by Saturday!

Asics 2150 Gold #3 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5 miles at 5:00 a.m.  Out on the roads.  20 degrees, a veritable heat-wave.  Easy run this morning, with some pick ups the last half.  Still icy spots for the first and last quarter mile of the run near my house as well as the frozen tundra on the gravel road for about 1/2 mile approaching the turn-around at the rim of the canyon.  Felt good to be off the TM!

Asics 2150 Gold #3 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5 very easy miles at 5:00 a.m.  Nearly 10 degrees warmer at 30 degrees.  Felt a bit sluggish.  Snow was predicted overnight, but we got very little.  The streets were good other than on the gravel road near the gate.  10 miles scheduled for Saturday morning with Tina.....on the hills again!

Asics 2150 Gold #2 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
7.003.0010.00

10 miles at 8:00 a.m. with Tina in 1:26:07, 8:37 average pace on the Smelter Road hills.  4 minutes faster than last week and feeling a bit stronger on the hills.  Fastest mile: 7:36. Slowest mile: 9:27.  Much warmer today.  34 degrees starting out.  3 day weekend!

Asics 2150 Red #1 Miles: 5.00
Comments(1)
Slow milesFast milesTotal Distance
4.001.005.00

5 miles at 8:00 a.m.  Easy running with Tina in 45:12.  Mild temperatures at 45 degrees.  Nice to be back in shorts for a day.  January thaw may not last all that long.  Ran Vine Street to mouth of Middle Canyon and back.

Asics 2150 Red #1 Miles: 5.00
Comments(1)
Slow milesFast milesTotal Distance
5.000.005.00

5 miles easy at 5:00 a.m. on the standard Skyline Route except for additional uphill on 1400 East instead of going to the gate in the mud.  35 degrees and a bit breezy.

Asics 2150 Red #1 Miles: 5.00
Comments(1)
Slow milesFast milesTotal Distance
3.002.005.00

5 TM miles at 5:00 a.m. in 43:33.  Progression run from 10:00 min. pace to 7:30 pace.  Snowing and blowing and wimping this morning.  Back bugging me some today.

Asics 2150 Blue #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5 miles easy at 5:00 a.m. 23 degrees.  Icy roads near the gate turn around.  Standard Skyline route.  Liz and Roland out today.

Asics 2150 Red #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5 miles at 5:30 a.m.  Pretty slow today.  28 degrees.  Skyline route to 1400 E. and up, then back via Loma Vista and Upland loops.  4 or 5 twinges in my right achilles about 1/2 way through, but eased up.  12 miles scheduled to Stansbury for tomorrow morning with Tina.

Asics 2150 Red #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
2.0010.0012.00

12 miles in 1:39:10, 8:16 ave. pace.  Tooele to Stansbury Park thru Overlake and west side of Erda along Cochrane Lane into Stansbury with Tina at 8:00 a.m.  Nice, nice day.  Especially considering we were expecting to be running in the rain or snow, per the weather forecast.  It rained a bit overnight, but was about dried up by the time I headed out to meet Tina.  She killed me on the first 9 or 10 miles, but I was able to hang with her pretty well. Beautiful day!  Slowest miles: first and last miles at 8:45 and 9:01.  Fastest miles: 7:52, 7:46, and 7:45 for miles 2 thru 4.

Asics 2150 Red #1 Miles: 12.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5 easy miles at 5:00 a.m.  Skyline route to rim of Middle Canyon and back thru Loma Vista and Upland loops.  Feeling fair.  32 degrees.  Skunk encounter.  Whew!!!  Aren't they still supposed to be hybernating?

Asics 2150 Red #1 Miles: 5.00
Comments(6)
Slow milesFast milesTotal Distance
5.000.005.00

5 miles at 5:00 a.m. easy running in 48:40.  34 degrees.  Along Skyline to rim of canyon at the gate and back thru Loma Vista and along Upland.

Asics 2150 Red #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

No run this morning.  Havins some pain in my left hip and in my SI joint since after yesterday's run.  Pain just putting weight on it.  Thought I better rest and try to avoid what I went through 2 years ago when I had a stress fracture on the right side SI joint.  Hopefully, it won't be that.  May try the stationary bike tonight.

Comments(9)
Slow milesFast milesTotal Distance
1.000.001.00

30 min cycling at 5:00 a.m. fairly easy 7.5 miles at fairly low resistance. 1 mile test run on the treadmill after.  The pain is tolerable in my back and hip while running, so maybe I'll be okay, if it doesn't worsen.  We'll see.  Try 5 miles tomorrow and see how it goes before a long run on Saturday.

Asics 2150 Gold #3 Miles: 1.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5 miles at 5:05 a.m. along the standard Skyline route to the rim of the canyon.  25 degrees with fog as thick as I've ever run in for about 1/2 mile before the gate.   Back and hip seem to be improved somewhat.  We'll see what tomorrow brings on a solo 12 mile run.

Asics 2150 Red #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
12.000.0012.00

12 miles at 10:00 a.m.  Slow run in 1:52:28 up the Smelter Road hills to about 5,600 ft.  Thought I'd be out of the fog/smog/haze by then.  28 degrees.  Just barely broke into some sunshine about the time I had to turn around.  Solo run this morning and slow one without Tina.  Probably what I needed to test out the back and hip.  Not much of an issue during the run.  Tightening up a bit now that I'm done.

Asics 2150 Red #1 Miles: 12.00
Comments(1)
Slow milesFast milesTotal Distance
7.000.007.00

4 TM miles this morning at 5:00 a.m. in 37:18.  Slight progression run from 10:00 min. pace to 8:40 pace.  Snowing overnight and this morning.  Start of 2 a days, 1x per week.  3 more tonight.  

 3 miles tonight at 6:00 p.m.  Roads clear, 31 degrees.  27:28, 9:09 average pace.  Loop to Vine and Broadway and back via the cemetery.  Supposed to be getting very cold the next two days.  8 degree low predicted for in the morning.  Probably be on the mill. 

 

 

Asics 2150 Blue #1 Miles: 4.00Asics 2150 Red #1 Miles: 3.00
Add Comment
Slow milesFast milesTotal Distance
128.0024.00152.00
Asics 2150 Gold #3 Miles: 41.00Asics 2150 Blue #1 Miles: 34.00Asics 2150 Gold #2 Miles: 5.00Asics 2150 Red #1 Miles: 67.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):