Artichoke's Running Blog (Ken Spence)

THS Track "Fund Run"

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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. 

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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
70.0025.0095.00
Nike Zoom Structure +15 Gray Miles: 84.00Saucony Guide4 #2 Miles: 11.00
Slow milesFast milesTotal Distance
3.000.003.00

6:30 p.m at the gym.  25 minutes light upper body weights.  3 x 15 x 6 machines.

20 minutes elliptical.  3 TM miles in 28:15.  Progression from 9:50 to 8:30 pace. 

Nike Zoom Structure +15 Gray Miles: 3.00
Comments(2)
Slow milesFast milesTotal Distance
1.005.006.00

7:30 a.m. at the gym.  3 x 15 x 6 machines light weight reps.  20 minutes recumbent cycling.

9:00 a.m.  6 mile run with Tina on the roads in 53:49.  Not a bad run, a bit sluggish. 32 degrees, cloudy. 

Nike Zoom Structure +15 Gray Miles: 6.00
Add Comment
Slow milesFast milesTotal Distance
3.001.004.00

5:30 a.m.  20 minute walk with Savannah and Sharon.

6:30 p.m.  15 min. elliptical before 4 TM miles running in 37:15, progression run from 9:50 to 8:30 pace. 

Saucony Guide4 #2 Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

6:45 p.m. at the gym.  15 minutes elliptical.

3 TM miles in 28:18.  Progression run.

3 x 15 x 6 machines, upper body weight reps. 

Nike Zoom Structure +15 Gray Miles: 3.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

4:45 p.m.  4 miles on the roads easy in 38:42 on the Skyline Drive route going out and back along Upland.  40 degrees and sunny.  Still a lot of blinding snow on the ground.

Nike Zoom Structure +15 Gray Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

9:30 a.m.  6 miles in 55:18.  Into Middle Canyon to the first well and back.  Solo run until I had a puppy following me for 3 to 4 miles.  Nice sunny day.  Tina's in St. George doing 10 miles on the trails today. That would have been great.

10:30 a.m.  Gold's Gym.  3 x 15 x 6 machines light weight upper body reps.  Followed by 20 minutes on the recumbent cycle, relatively easy. 

Nike Zoom Structure +15 Gray Miles: 6.00
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Slow milesFast milesTotal Distance
4.000.004.00

6:15 p.m.  4 miles on the Westland route in 37:13.  Easy run in the daylight and with nice temperatures.  Supposed to last for a couple of days.

Nike Zoom Structure +15 Gray Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
4.001.005.00

6:15 p.m  5 TM miles in 47:10.  3 x 15 x 6 machines upper body weights.

Nike Zoom Structure +15 Gray Miles: 5.00
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Slow milesFast milesTotal Distance
3.000.003.00

To track at THS and back.  1/2 mi. each way plus 8 easy laps.  Knee feeling quite a bit stronger tonight, but I was on a pretty soft surface.

Nike Zoom Structure +15 Gray Miles: 3.00
Comments(1)
Race: THS Track "Fund Run" (3.1 Miles) 00:23:12
Slow milesFast milesTotal Distance
4.003.007.00

9:00 a.m.  Decided to run the THS Track 5K "Fund"Run.  Fund raiser to support the Tooele High School track club.  They didn't have numbers and just taped our names on our shirts. It was windy, so I lost my tag.  Ran 23:12, 7:34 AP, being very careful on the steeper downhill middle mile.  Splits:  7:36, 7:23, 7:45.  Tina ran 21:10 or something.  2nd place OA in the Women.  Not bad for 50 years old, I'd say.  Then we ran back up to my truck for another 3.1 miles uphill, very easy.  Very windy morning.  Knee is responding pretty well.  Will move up to 5 days running next week to see how I do.

10:30 a.m.  to the gym.  3 x 15 x 6 machines light weight upper body reps.  Then 1 TM progression mile, 9:50 to 8:00. 

Nike Zoom Structure +15 Gray Miles: 7.00
Comments(1)
Slow milesFast milesTotal Distance
3.001.004.00

5:00 a.m.  40 minutes.  20/20 elliptical/recumbent cycling.

6:15  p.m.  4 TM miles at the gym.  35:25, 8:51 AP.  Some progression from 9:50 to 8:00 pace. 

Nike Zoom Structure +15 Gray Miles: 4.00
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Slow milesFast milesTotal Distance
2.001.003.00

5:00 a.m.  15/15 Elliptical/Cycling workout and 3 x 15 x 3 machines, lt. weight reps.

4:45 p.m.  3 miles to East Elementary via cemetery and back via Upland.  27:46.   9:13 AP. Splits: 9:36, 9:30, 8:33.  Knee feeling okay. Clear and sunny, but still a bit nippy in places. 

Nike Zoom Structure +15 Gray Miles: 3.00
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Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  40 minutes at the gym.  15 recumbent, 15 upright, 5 stairmaster, & 5 elliptical.

6:15 p.m.  5 miles on my old Skyline route.  45:46, 9:09 AP.  Out via SR 36, back direct.  Easy running.  Sunny and warming up.  Felt pretty good. 

Nike Zoom Structure +15 Gray Miles: 5.00
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Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m.  40 minutes at the gym.  20 elliptical, 20 weights.  3 x 15 x 6 machines.

6:15 p.m.  3 mile run to track and back with 8 laps on the track. 

Nike Zoom Structure +15 Gray Miles: 3.00
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Slow milesFast milesTotal Distance
2.006.008.00

8:00 a.m.  8 mile run with Tina up Smelter Road to about mid-point of the big hill and back direct.  1:07:49, 8:29 AP.  Felt pretty good.  Splits:  8:26, 8:35, 7:44, 9:04, 7:44, 8:25, 8:33, 9:19.  Encouraging run today.  55 degrees, but slightly overcast.  5 days running this week, 4 consecutive.  Knee feels to be at about 85-90%.

9:30 a.m.  Gym, light upper body weights.  3 x 15 x 6 machines. 

 

Nike Zoom Structure +15 Gray Miles: 8.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  40 minutes stationary cycling at the gym.

6:15 p.m.  4 TM miles in 37:10 at the gym.  

Nike Zoom Structure +15 Gray Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m.  40 minutes at the gym.  20 minutes elliptical + lt. upper body weight reps 3x15x6 machines.

6:15 p.m.  3 mile run through town to Vine and Broadway and then home via cemetery in 28:45. 

Nike Zoom Structure +15 Gray Miles: 3.00
Add Comment
Slow milesFast milesTotal Distance
4.001.005.00

5:15 a.m.  30 minutes upright cycling at the gym.

6:15 p.m.  5 TM miles at the gym in 47:07.  Progression run. 

Saucony Guide4 #2 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  40 minutes at the gym.  20 minutes elliptical and lt. weight reps 3x15x6 machines.

6:10 p.m  4 miles with Thurman down the paved alley paths to 600 N. and back to SR36 and home in 37:12. 

Nike Zoom Structure +15 Gray Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
2.000.002.00

5:00 a.m.  2 TM miles at home gym.  Easy.  

Saucony Guide4 #2 Miles: 2.00
Add Comment
Slow milesFast milesTotal Distance
3.006.009.00

9 miles in 1:19:07, 8:47 AP with Tina.  Sunny and warm, but winds getting stronger for the last 2 to 3 miles coming back uphill.  Splits:  8:25, 8:45, 7:47, 7:44, 8:45, 8:13, 9:34, 9:50, & 10:04.  First week back to 6 runs per week.  27 miles.

Nike Zoom Structure +15 Gray Miles: 9.00
Comments(3)
Slow milesFast milesTotal Distance
70.0025.0095.00
Nike Zoom Structure +15 Gray Miles: 84.00Saucony Guide4 #2 Miles: 11.00
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