Artichoke's Running Blog (Ken Spence)

Canyonlands 1/2 Marathon

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
129.5069.60199.10
Nike Structure Triax +12 Red #2 Miles: 149.00Nike Structure Triax +12 Red #1 Miles: 24.00Nike Structure Triax +13 Blue Miles: 17.00Asics 2150 Gold #1 Miles: 10.00
Slow milesFast milesTotal Distance
2.506.509.00

5 miles at 5:10 a.m. in 45:38, 9:07 average pace.  Up to gate on Skyline and back via Loma Vista and Upland loops. 5,100 ft. to 5,500 ft. over 2.5 miles.  Final mile coming back in 7:53.  Second run at 6:10 p.m. 4 miles in 33:01, 8:15 average pace per mile.  Moderate to tempo effort.  Zig-zag route through town to Vine St. at Community Garden toward mouth of Middle Canyon.  Splits: 8:38 and 8:35 up and 7:42 and 8:02 coming back.  Beat the darkness getting home.  Days are getting longer!

Nike Structure Triax +12 Red #2 Miles: 10.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5 miles at 5:10 a.m.  Very easy.  Good recovery run.  36 degrees.

6 miles in 20:25 on stationary bike at 6:10 p.m.  Low resistance, higher reps.

Nike Structure Triax +12 Red #2 Miles: 5.00
Comments(2)
Slow milesFast milesTotal Distance
7.502.5010.00

5 miles in 46:46 at 5:10 a.m.  Skyline Drive to gate and back via Loma Vista and Upland Loops.  40 degrees or more.  Should have had one less layer and been in shorts.  The warm before the storm, I suppose.

Yasso intervals at 5:00 p.m. at Stansbury High School track, 5 x 800's in 3:17, 3:19, 3:18, 3:16, and 3:18 with 400 recovery after each.  1 mile warm up in Stansbury before hitting the track.

Nike Structure Triax +12 Red #1 Miles: 5.00Nike Structure Triax +12 Red #2 Miles: 5.00
Comments(5)
Slow milesFast milesTotal Distance
5.000.005.00

5 miles easy recovery run this morning at 5:10 a.m.  40 degrees.

6 miles cross training on stationary bike at 6:15 p.m.  21:57.  Slightly higher resistance from Tuesday.

Nike Structure Triax +12 Red #2 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5 miles in light snow this morning.  Roads were okay, lawn was covered.  Temperature was still decent.  No wind.  Easy run.  Long tomorrow.

Nike Structure Triax +12 Red #2 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
4.0012.0016.00

16 mile run at 9:00 a.m.  2:17:38, 8:36 average pace.  Sunny, 40 to 50 degrees.  Nice day, some breeze up on the hill.  From home to Middle Canyon and up 1.2 miles, down Droubay along the golf course and up Smleter Road hills to the gate and back.  Down Droubay to 1000 N. to Broadway and up through town.  Fastest miles 7:51 and 7:55.  Slowest 9:24 on the big hill.  Felt pretty good today.  50 mile week is right on schedule.  2 weeks until Moab.

Nike Structure Triax +12 Red #2 Miles: 16.00
Add Comment
Slow milesFast milesTotal Distance
8.001.009.00

5 easy ones at 5:10 a.m.  36 degrees.  Getting almost light in the morning.......until next week.  Heel spur bugging me a bit from Saturday's run.  I'll take some drugs.

4 miles trail running behind Little Mountain at 6:05 p.m. in 37:13.  9:18 pace overall.  Last mile coming home at 8:00 min. pace.  Daylight the entire run.  42 degrees and shorts for a nice change.  Winter returning tomorrow and Wednesday, they say.  Heel still a problem for a couple of miles.

Nike Structure Triax +12 Red #1 Miles: 4.00Nike Structure Triax +12 Red #2 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
2.502.505.00

5:10 a.m. run.  5 miles in 47 minutes.  Normal effort.  40 degrees.  Nobody out there today.  Heel not too bad this morning.

Nike Structure Triax +12 Red #2 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5 miles at 5:10 a.m.  Usual route on Skyline out and back plus lower loop.  A bit colder at 31 degrees.  Easy running.

Nike Structure Triax +12 Red #2 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
7.503.0010.50

5 miles standard route at 5:10 a.m.  Very easy.  Light snow falling during the run.  30 degrees or less.  Snowed overnight with the lawn covered, but roads were good.  To the track tonight.

Yasso 800's at the track tonight with Tyler White.  6:15 p.m.  39 degrees.  6x800 in 3:15, 3:23, 3:20, 3:15, 3:23, 3:17 with 400 recovery after each.  A bit inconsistent tonight, but not bad for running them for the first time with someone else.  Tyler made 3 and then rested and then joined me for the last 500 on #5.  He does pretty good for a kid that doesn't run all that much.  I shouldn't call him a kid, he's 22.  A good friend of my youngest son.  If he gets consistent he'll be alright.  Additional 1/2 mile each way to and from the track.  A pretty good workout. 

 

Nike Structure Triax +12 Red #2 Miles: 10.00
Add Comment
Slow milesFast milesTotal Distance
4.500.004.50

5:10 a.m. run.  About 4.75 miles.  30 degrees.  Easy recovery run.  Long run tomorrow to Stansbury cutting it back to a 12 miler to begin taper for Moab next weekend.

Nike Structure Triax +12 Red #2 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
0.0012.0012.00

12 miles at 9:00 a.m. in 1:35:57 or right on 8:00 minute averge pace. Tooele to Stansbury via Droubay Road through Erda and through Stansbury Park to the Benson Mill church.  We barely beat the snowfall, but had rain from about 6 miles to the end, progressively getting a bit heavier but not too bad.  I was in shorts as it was 44 degrees or more starting out.  As I write this, it has been snowing steadily for the past hour.  Start of tapering for Moab next weekend.  Splits today:  8:01, 8:28, 7:56, 7:45, 7:44, 8:08, 7:33, 8:00, 7:46, 8:01, 8:23, 8:06.  Felt good today.  Hip was troublesome a bit right at first like it has been since my Yasso's Thursday night, but got better throughout.  Heel pain was there, but minimal.

Nike Structure Triax +12 Red #2 Miles: 12.00
Comments(1)
Slow milesFast milesTotal Distance
5.000.005.00

5 miler this morning very easy at 5:10 a.m. to the end of the pavement on Skyline and back with lower loop to 200 S. and home.  Roads were drier than expected with all the melting of the 8.5"+ of snow we got on Saturday.  Winter returned for a short while, but it's warming today they say.

Nike Structure Triax +12 Red #2 Miles: 5.00
Comments(2)
Slow milesFast milesTotal Distance
4.001.005.00

5 miles this morning at 5:10 a.m.  A bit warmer at 36 degrees, but a cool breeze from the canyons made if feel a bit chilly.  Pick-up the last mile.  Tapering this week.

Nike Structure Triax +12 Red #2 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5 mile standard route at 5:10 a.m. to Grimm's gate and back.  Easy running.  One more run before Moab.

Nike Structure Triax +12 Red #2 Miles: 5.00
Comments(1)
Slow milesFast milesTotal Distance
4.000.004.00

4 mile run early this morning. Very easy. Off to Moab tomorrow. No running until Saturday morning.

Nike Structure Triax +13 Blue Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

No running.  Traveling to Moab and resting.

Add Comment
Race: Canyonlands 1/2 Marathon (13.1 Miles) 01:38:43, Place overall: 258, Place in age division: 21
Slow milesFast milesTotal Distance
0.0013.1013.10

A good run and good effort today.  Even splits.  Garmin quit working at 9.5 miles for some reason.  Nice clear and sunny day. Dang cold at the start waiting around, but felt good after we got going.  I dressed about right.  Long sleeves with singlet and shorts.  Tossed my gloves at about 3 miles.  Chip time: 1:38:43.  (Gun time: 1:39:13). 7:32 average pace.  Splits through 9 miles: 7:26, 7:29, 7:26, 7:26, 7:20, 7:09, 7:18, 7:29, 7:35.  I can't believe I maintained 7:35 on the 9 mile hill.  Final placing: 21/125, M50-54. 206/1340, Men's Field. 258/3282 total field.

Nike Structure Triax +13 Blue Miles: 13.00
Comments(3)
Slow milesFast milesTotal Distance
8.002.0010.00

5 mile early run.  42 degrees.  Easy recovery run.  To Grimm's Gate and back direct.  Hamstrings a bit stiff and sore.

5 mile evening run at 6:00 p.m.  Light rain and starting to snow at upper end.  Up Skyline via SR 36 into Elk Ridge Development and back via Loma Vista.  44:26, 8:54 pace.  Last mile or so at tempo pace starting at mile 4, in 7:37.  Felt decent.

Took my crappy Nike Structure Triax +13 shoes back today.  17 miles and already into the EVA foam on one of the waffles.  It's like it delaminated or something.  They felt fine during the race on Saturday, but afterwards I saw this lug of the waffle totally missing.  I was trying to give Nike one more chance after my private boycott of nearly 20 years for various reasons.  These were my 3rd consecutive pair and the mileage wasn't any better than my Asics and for the first time in 27 years I returned a pair of shoes after purchasing them.  Traded them for the Asics 2150 and will stick with them.  I've pretty much been in Asics all of these years, except for some Adidas last fall, so that's probaby where I'll stay for now.

Nike Structure Triax +12 Red #1 Miles: 5.00Nike Structure Triax +12 Red #2 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5 miles easy this morning.  Light snow overnight.  37 degrees.  Roads good.  I bit muddy up near the gate at the end of Skyline.

Nike Structure Triax +12 Red #2 Miles: 5.00
Comments(3)
Slow milesFast milesTotal Distance
5.000.005.00

5 miles at 5:10 a.m.  A bit faster than yesterday morning, but still a slow recovery run.  My hammies are still tight from Saturday's race.  Heel spur giving me a bit more problem than yesterday. About 10 degrees colder this morning.

Nike Structure Triax +12 Red #2 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
9.001.0010.00

5 mile run at 5:10 a.m.  42 degrees clear.  Standard Skyline route.

5 mile trail run behind Little Mountain and to the base of the dam.  6:15 p.m. 50 degrees.  Easy running until final mile in 8:17.

Nike Structure Triax +12 Red #1 Miles: 5.00Nike Structure Triax +12 Red #2 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5 miles at 5:10 a.m.  Very easy.  Light snow fall, not sticking.  39 degrees.  16 miler scheduled for tormorrow morning.

Nike Structure Triax +12 Red #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
8.008.0016.00

16 miles at 9:00 a.m. in 2:18:50, 8:40 average pace.  Still feel like I'm in recovery mode from last Saturday's race.  51 miles this week.  Partly sunny.  40 degrees starting out, 50 degrees at the end.

Splits:  8:17, 8:36, 7:49, 9:03, 9:26, 8:45, 8:22, 8:13, 7:30, 8:27, 9:06, 9:01, 9:25, 9:40, 8:55, 8:03.

Nike Structure Triax +12 Red #2 Miles: 16.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

Got my Ragnar leg assignments for the Wasatch Back relay in June.  I'll be running legs 1, 13, and 25.  A total of 21 miles even with 7.9, 8.3, and 4.8.  Team: Green, Eggs, and Sam.  I'll miss the Victorious Secret bunch this year.

Comments(3)
Slow milesFast milesTotal Distance
8.002.0010.00

5 miles at 5:05 a.m. in 47:42. Standard morning route to Grimm's Gate and back through Loma Vista and along Upland drive.  Fairly easy run in new shoes.  Felt okay.  50 degrees.  Shorts and long sleeves.  Light canyon breezes from Settlement and Middle Canyons.

5 miles at 6:10 p.m. in 45:48, 9:09 pace.  62 degrees, a bit windy.  Easy running for 2.5 miles on trail behind Little Mountain.  Then Upland Drive to East Elementary and back along 100 South and home.  Last two miles in 8:07 and then 8:15 uphill the last 1/2 mile.

Nike Structure Triax +12 Red #2 Miles: 5.00Asics 2150 Gold #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5 miles on a windy morning at 5:05 a.m.  Easy running.  Standard route.

Asics 2150 Gold #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
2.003.005.00

5 mile tempo run this morning at 5:05 a.m.  42:55, 8:35 pace overall.  Up Skyline to about 350 ft. elevation gain and back.  Light snow in places.  36 degrees.  Felt good today.  Last 2 miles at 7:45 pace.

Nike Structure Triax +12 Red #2 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
129.5069.60199.10
Nike Structure Triax +12 Red #2 Miles: 149.00Nike Structure Triax +12 Red #1 Miles: 24.00Nike Structure Triax +13 Blue Miles: 17.00Asics 2150 Gold #1 Miles: 10.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):