Artichoke's Running Blog (Ken Spence)

St. George 1/2 Marathon

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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
80.0064.10144.10
Asics Gel Kayano Miles: 78.00Asics 2170 Gray Miles: 61.00Saucony Peregrine Trail Miles: 5.00
Slow milesFast milesTotal Distance
6.000.006.00

11:00 a.m. 6 mile run with Tina in 54:54, 9:09 AP. Cold and mostly overcast. Skyline route modified to Vine St.

Asics Gel Kayano Miles: 6.00
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Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym. 20/20 elliptical/cycling workout.

6:15 p.m. 5 TM miles. Progression run from 8:34 to 7:30 pace. 31:20 for last 3.88 miles.

Asics Gel Kayano Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym with Sharon. 3x10x6 machines at additional 5-10 lbs. 20 minutes recumbent cycling.

6:15 p.m. 5 TM miles in 42:20. 8:34 AP for 4 miles, then progression down to 7:03 pace during final mile.

Asics 2170 Gray Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
3.001.004.00

5:00 a.m. 4 TM miles at Gold's Gym. 35:41. 3 at 9:05 AP then progression down to 7:30 pace.

Asics Gel Kayano Miles: 4.00
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Slow milesFast milesTotal Distance
4.006.0010.00

10:00 a.m. 10 miles in 1:29:25 up the Smelter Road hills and back including the uphill on upper Droubay Rd. with Tina in the cold and hazy sunshine. 7-12 degrees. 3 layers on top. 8:57 AP. a decent run, all things considered, and a decent week at 35 miles.

Asics 2170 Gray Miles: 10.00
Comments(1)
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym with Sharon. 40 minutes, 20/20 elliptical/upright cycling workout.

5:45 p.m. 5 TM miles at the gym in 41:37. Progression: 8:34 AP for 3 miles, increasing last 2 gradually to 7:00 effort at the end.

Asics 2170 Gray Miles: 5.00
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Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym with Sharon. 3x15x6 machines, upper body weights followed with 20 minutes recumbent cycling.

6:15 p.m. 5 TM miles at Gold's Gym in 41:27. Progression run at 8:34 pace for 3 miles, then 8:00 pace for 1.5, down to 7:00 at finish.

Asics 2170 Gray Miles: 5.00
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Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym. 20/20 elliptical/ upright stationary cycling.

6:15 p.m. 5TM miles at the gym. 43:10. 8:47 pace for 3 miles then progression to 7:30.

Asics Gel Kayano Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

5:00 a.m. 20 minutes stationary cycling at home gym. 10 min. On Universal Gym upper body weights.

Had to bag evening run after getting home at 9:00 p.m. Traveled in a major snow storm from Idaho followed by 2 1/2 hour bus ride from SLC to Tooele. This is why I'd rather be at our place in Ivins!

Comments(2)
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. 5 TM miles at home gym. Easy in 46:35. Followed by a helluva lot of snow shoveling.

Asics 2170 Gray Miles: 5.00
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Slow milesFast milesTotal Distance
12.000.0012.00

7:00 a.m. Gold's Gym TM running with Tina.  12 miles at just under 9:00 min. pace for 10 miles and slight progression final two.  Roads are still a total mess out here.

Asics 2170 Gray Miles: 12.00
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Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's gym. 40 minutes. 20/20 elliptical/cycling workout.

6:20 p.m. 5 TM miles at Gold's Gym in 42:10. 8:34 pace for 3 miles then progression run to 7:30 pace.

Asics Gel Kayano Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym. 3x15x6 machines upper body weights followed by 20 minutes recumbent cycling.

6:20 p.m. 5 TM miles at Gold's Gym in 41:35. 8:24 pace for 3 miles then progression run to 7:30 pace.

Saucony Peregrine Trail Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. 40 minutes at Gold's Gym. 20/20 elliptical/cycling workout.

7:00 p.m. 5 TM miles in 44:45

Asics 2170 Gray Miles: 5.00
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Off today.

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5:00 a.m. Gold's Gym. 3x15x6 machines upper body weights. 20 minutes recumbent cycling.

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Race: St. George 1/2 Marathon (13.1 Miles) 01:49:17, Place overall: 352, Place in age division: 7
Slow milesFast milesTotal Distance
0.0013.1013.10

St. George 1/2 Marathon. 7/34 M55-59 AG. Paced my daughter-in-law, Ashlee, to a 1:49:17 finish. 8:20 AP. She did great, especially for her very first race! Stayed very strong right to the finish. A very positive experience for her. A beautiful day. Sunny and clear blue skies. A bit nippy at the start at about 32 degrees, 44 degrees at the finish, 56+ degrees later in the day. Took the grandkids up on the red cliffs hiking in the late afternoon. Sure beats the cold temperatures and gunk in the air up in SLC and in Tooele right now. Do NOT want to go home on Monday!

Asics Gel Kayano Miles: 13.00
Comments(3)
Slow milesFast milesTotal Distance
5.000.005.00

8:30 a.m. Gold's Gym, St. George. 3x15x7 machines, upper body weights plus 20 minutes recumbent cycling.

11:45 a.m. Ivins, UT. 5 mile recovery run, easy. 45:58. 9:12 AP. Loop up to the Toe Trail and back along Tuacahn Rd., Painted Hills Drive, Snow Canyon Parkway path, Puerto Drive and home. Sunny, clear and beautiful. About 45 degrees. Heading back to Tooele and SLC with the cold, snow, and gunk!! It was 57 degrees when we left SG, 3 hours later north of Delta it was 6 degrees!

Asics 2170 Gray Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. Gold's Gym. 20/20 elliptical/cycling workout.

6:15 p.m. 5 TM miles at the gym in 43:16. Progression 9:30 to 7:30 pace,

Asics Gel Kayano Miles: 5.00
Comments(1)
Slow milesFast milesTotal Distance
3.002.005.00

5:00 a.m. 30 minutes upright cycling at the gym.

5:00 p.m. 5TM miles at the gym in 44:17. Easy progression.

Asics Gel Kayano Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
2.003.005.00

5:00 a.m. 40 minutes at Gold's Gym with Sharon. 3x15x6 machines upper body weights then 20 minutes recumbent cycling.

6:00 p.m. 5 TM miles in 42:13. Progression from 8:30 to 7:40 pace. Getting pretty sick of the treadmill right now. I guess it beats icy roads and choking air.

Asics 2170 Gray Miles: 5.00
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Slow milesFast milesTotal Distance
4.000.004.00

4 TM miles at home in 37:50

Asics 2170 Gray Miles: 4.00
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Slow milesFast milesTotal Distance
10.000.0010.00

9:00 a.m. 10 TM miles at the gym. 1:30:00. Getting downright tired of running on the treadmill. Sick of the bad air. Heading to Orlando on Monday and then to St. George when I get back on Friday. Maybe it will be better here after that. I'm still seeing people out running in this gunk. May as well light up a cigarette.

Asics Gel Kayano Miles: 10.00
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Slow milesFast milesTotal Distance
4.000.004.00

Orlando, FL. 5:45 p.m. EST. 4 miles around the hotel and by Seaworld. 36:22 easy. 75 degrees. Left Tooele this morning at 16 degrees. A bit of a shock to the system.

Asics Gel Kayano Miles: 4.00
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Slow milesFast milesTotal Distance
6.000.006.00

10:30 a.m. 20 minutes easy on the recumbent at the Fitness Center. 6 miles in 56:51 on loop course west and then north of the Convention Center mostly along International Avenue. Back to the Fitness Center for 20 minutes on the elliptical. Warm and muggy. 82 degrees.

Asics Gel Kayano Miles: 6.00
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Slow milesFast milesTotal Distance
4.000.004.00

5:45 pm. 4 miles very easy in 37:58. Loop around hotels towards Seaworld and back with loop in the parking lot.

Asics Gel Kayano Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

Orlando, FL. 3:00 pm. 6 miles easy in 54:06, 9:01 AP. North out and back on International.

Fitness Center afterwards. 20/20 elliptical/recumbent cycling.

Asics Gel Kayano Miles: 6.00
Comments(2)
Slow milesFast milesTotal Distance
80.0064.10144.10
Asics Gel Kayano Miles: 78.00Asics 2170 Gray Miles: 61.00Saucony Peregrine Trail Miles: 5.00
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