Artichoke's Running Blog (Ken Spence)

February 2011

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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
132.0044.00176.00
Asics 2150 Gold #3 Miles: 67.00Asics 2150 Red #1 Miles: 109.00
Slow milesFast milesTotal Distance
4.001.005.00

5 TM miles in 46:37 at 5:00 a.m.  More snow overnight again, none in SLC when I arrived at the office.  Getting colder for a couple of days.

Asics 2150 Gold #3 Miles: 5.00
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Slow milesFast milesTotal Distance
3.002.005.00

5 TM miles in 43:15.  Progression run from 10:00 min. pace to 7:20 pace.  4 degrees outside and icy roads make me happy to have the TM, which I otherwise hate.  Hamstring feeling okay.  Still having some S.I. joint problems, which so far isn't much of an issue during the run.

Asics 2150 Gold #3 Miles: 5.00
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Slow milesFast milesTotal Distance
4.001.005.00

5 TM miles at 5:00 a.m. in 46:42.  Easy running with some gradual progression from 10:00 min. pace to 8:35.  12 degrees outside.  Not warming up much.

Asics 2150 Gold #3 Miles: 5.00
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Slow milesFast milesTotal Distance
4.001.005.00

5 TM miles in 46:47 at 5:00 a.m.  Fairly easy running.  Should have hit the streets.  I didn't realize it was a balmy 22 degrees outside until I left for work.  Oh, well.  Tomorrow a 14 miler in the rain or snow, they say.  But, it might be a bit warmer still.

Asics 2150 Gold #3 Miles: 5.00
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Slow milesFast milesTotal Distance
8.006.0014.00

14 miles in 2:05:06 at 8:00 a.m. with Tina.  8:56 average pace.  Fastest mile: Mile 9 at 7:26, slowest mile: 10:15, mile 14.  Smelter Road hills up to the gate and back to TIna's for 12.  I did an additional 2 mile loop over to Coleman to make 14, but pretty slow coming back uphill at 10:00 min. pace.  We avoided the storm, but it was icy up at about 5,800 ft. where we turned around.  I'm pretty paranoid on the ice after taking a couple of good falls the last few years.   Tina got way out in front of me by about 50 yards or more.  I couldn't keep up.  Did a bit better coming back down the hill.  Near 40 degrees starting out.  Compared to what it's been it was pretty mild out.  A cold head wind coming back down wasn't the most pleasant at times.  Longest run since SGM.  Hamstring holding out okay.  41 miles this week.

Asics 2150 Red #1 Miles: 14.00
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Slow milesFast milesTotal Distance
8.001.009.00

5 miles at 5:00 a.m. along Skyline to Grimm's Gate and back thru Loma Vista and Upland loops.  A bit muddy on the dirt road.  Easy, slow recovery run.  Felt okay.

 4 TM miles at 6:15 p.m.  Progression run 10:00 min. pace to sub 9:00 with incline progression from .5 to 4%. 

Asics 2150 Gold #3 Miles: 4.00Asics 2150 Red #1 Miles: 5.00
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Slow milesFast milesTotal Distance
5.000.005.00

5 TM miles at 5:00 a.m. Slow running in 46:56.  2 to 3 inches of snow overnight.

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

5 TM miles in 46:35 at 5:00 a.m.

Asics 2150 Gold #3 Miles: 5.00
Comments(3)
Slow milesFast milesTotal Distance
3.002.005.00

5 TM miles in 43:35.  Progression run from 10:00 min. pace to 7:30 pace.  Wimped at 18 degrees.  Sheez! Get out on the roads for crying out loud!!!!!!!!!!!!!!!!!

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

5 very slow miles at 4:55 a.m.  Out Skyline to the edge of Middle Canyon at the gate and back thru Loma Vista and along Upland. Liz and Roland out today.  Back hurting pretty bad this morning after getting up.  Felt a little better running.

Asics 2150 Red #1 Miles: 5.00
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Slow milesFast milesTotal Distance
8.006.0014.00

14 miles in 2:03:24, 8:48 overall average pace.  8:00 a.m. with Tina.  Sunny day, but still a bit cold starting out at 30 degrees.  Ran the perimeter loop, Droubay Rd. on the east, Pine Canyon Rd. over through Overlake and up Coleman on the west, back down to Tina's and returning home via 100 West.  Back okay while running, but sure tightens up when I stop.  43 mile week.

Asics 2150 Red #1 Miles: 14.00
Comments(3)
Slow milesFast milesTotal Distance
9.000.009.00

5 miles at 5:00 a.m.  38 degrees.  A very slow and somewhat painful run.  My back did not want to loosen up.  Skyline to 1400 E. up towards the water tank road and back via Loma Vista and Upland loops.

4 miles at 6:10 p.m. in 38:24. 50 degrees with shorts and long sleeves.  Through town along the 50 West alley and up to Vine and Broadway, then to 7th Street and 100 S. and back finishing with a loop to 380 West and then home.  Felt much better tonight.  Need to take the ibuprofen a bit more regularly, as it seems to help. 

 

Asics 2150 Red #1 Miles: 9.00
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Slow milesFast milesTotal Distance
5.000.005.00

5 miles easy running on the regular route to Grimm's Gate on Skyline and back via Loma Vista and Upland loops.  Back still bugging me, but felt a bit better than yesterday.

Asics 2150 Red #1 Miles: 5.00
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Slow milesFast milesTotal Distance
6.002.008.00

5 mile progression run in 46:42 from 10:00 to 8:45 pace at 5:00 a.m.

3 TM miles progression run in 27:33.  10:00 to 8:00 pace at 6:15 p.m. 

Asics 2150 Gold #3 Miles: 8.00
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Slow milesFast milesTotal Distance
4.001.005.00

5 TM miles at 5:00 a.m. in 46:27.  Progression from 10:00 to 8:30 pace.  Icy roads with snow storm overnight.

Asics 2150 Gold #3 Miles: 5.00
Comments(3)
Slow milesFast milesTotal Distance
4.001.005.00

5 TM miles in 46:58 on 5:00 a.m.  Cold and windy out, so I bagged it and stayed on the treadmill.  Back still giving me issues.

Asics 2150 Gold #3 Miles: 5.00
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Slow milesFast milesTotal Distance
3.003.006.00

6 miles at 8:15 a.m. with Tina in 53:00, 8:50 pace.  Fairly easy run, real easy for T.  Light rain, we decided to slide the long run to Monday so Helen can come out an join us from Salt Lake.  A month until Moab.

Asics 2150 Red #1 Miles: 6.00
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Slow milesFast milesTotal Distance
6.0010.0016.00

16 miles in 2:27:17.  9:12 average pace.  Very easy to moderate effort throughout.  Last 10 with Tina and Helen.  Met them out on the Smelter Road hills.  They did 14.  A nice sunny day, although still a little cold, especially when the breeze would hit us.  Felt surprisingly well.  Yesterday my back was the absolute worst it's been.  Even before my run I thought it wasn't a good idea to even go today.  Decided I would try it and cut it short if I was hurting.  I could feel it the first 4 or 5 miles and then it just got feeling better.  No problem at all for the final 10, so that was really encouraging.  I felt strong even on the downhill portions and into Erda.  Finished at Stansbury Park today.  Not a real fast effort, but right where I wanted to be today.

Asics 2150 Red #1 Miles: 16.00
Comments(2)
Slow milesFast milesTotal Distance
5.000.005.00

5 easy recovery miles at 5:05 a.m.  Skyline route to gate and back thru Loma Vista and along Upland.  30 degrees.  Some breeze.

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

5 miles at 5:05 a.m. slow running on the Skyline route to 1400 E. and south towards the water tank, home via Upland.  Feeling a bit better, but mornings are the worst part of my day with the back problems.

Asics 2150 Red #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
7.002.009.00

5 miles easy at 5:05 a.m. to Grimm's Gate along Skyline and back via Loma Vista and Upland loops.  Not feeling as good as yesterday.

 4 miles at 6:05 p.m.   Progression run starting out at 10:00 min. pace and ending with 8:00 min. pace.  Back was a bit better than this morning. 

Asics 2150 Gold #3 Miles: 4.00Asics 2150 Red #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

Bagged my run this morning hoping the rest will help me with a long run tomorrow......likely in the snow!

Add Comment
Slow milesFast milesTotal Distance
11.005.0016.00

16 miles total today in a weird way.  Woke up to 8"-10" of snow.  Roads were a mess and being plowed.  Tina called to cancel, I was going to do the same.  Hit the treadmill at 6:30 a.m. for 5.33 miles, progression run from 10:00 min. pace to 7:30 pace.  Roads dried out fast so I went out for a second run of the day at 11:00 a.m., another 5.33 miles in 50:31, pretty easy pace, snowing but not sticking.  Then a third run at 3:45 p.m. again for 5.33 TM miles in 45:58, progression run same as this morning.  Felt pretty good on the last two runs.  Maybe I need to give up running in the early mornings when my back is at its worst.  

Asics 2150 Gold #3 Miles: 6.00Asics 2150 Red #1 Miles: 10.00
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Slow milesFast milesTotal Distance
10.000.0010.00

5 miles at 5:00 a.m. easy run along Skyline to Grimm's Gate back via the lower loops.  The moon looked really weird coming up over the Oquirrh Mountains this morning.  20 degrees.

5 miles at 5:30 p.m. in 45:58 on the Westland route coming back along 200 North and over to 100 West coming home.  Fairly easy effort.  Back okay until after I was done.  Generally doing better, but need to be cautious.   

Asics 2150 Red #1 Miles: 10.00
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Slow milesFast milesTotal Distance
132.0044.00176.00
Asics 2150 Gold #3 Miles: 67.00Asics 2150 Red #1 Miles: 109.00
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