Artichoke's Running Blog (Ken Spence)

April 2012

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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
96.0030.00126.00
Saucony Guide4 #2 Miles: 53.70Nike Zoom Structure +15 Gray Miles: 68.00Saucony Peregrine Trail Miles: 4.00
Slow milesFast milesTotal Distance
4.000.004.00

5:30 a.m.  4TM miles at Gold's Gym.  Slight progression run from 9:50 to 8:30 pace.  Heading to San Francisco this morning to see Mike and Gina and all the sites.

Saucony Guide4 #2 Miles: 4.00
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Slow milesFast milesTotal Distance
4.000.004.00

6:00 a.m. run in Ferndale, CA with Mike and Gina.  What a great little town and a great old house they just bought.  We had a great easy run together.

Nike Zoom Structure +15 Gray Miles: 4.00
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Slow milesFast milesTotal Distance
5.000.005.00

San Francisco.  5 mile run along the Embarcadero with Gina, Sharon walked at the same location. Very nice sunny day.

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

San Francisco, CA.  3 mile easy running from the Presidio parking lot to Golden Gate bridge and back.  A absolutely gorgeous day running with great friends.

Nike Zoom Structure +15 Gray Miles: 3.00
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Slow milesFast milesTotal Distance
0.000.000.00

No running today.  Oakland Temple and flight home.  We had a great trip.

Add Comment
Slow milesFast milesTotal Distance
2.008.0010.00

11:00 a.m. run with Tina in 1:24:28, 8:27 AP.  Nice sunny day here in Tooele.  Droubay Road loop to 1000 N. and down main loop by Applebee's and back home via Coleman up to 400 S. with an ending loop down the alley to the church and back.  Felt great today.

Nike Zoom Structure +15 Gray Miles: 10.00
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Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m..  20/20 elliptical/recumbent cycling at the gym.  A lot of equipment seems to be getting broken and not getting repaired.  I don't think we're getting our money's worth from the additional "maintenance" fees.  One lady had to get on three different treadmills until she found one working right.  The ellipticals had problems with 4 or 5 machines.

3:00 p.m.  4 mile easy trail run to the top of Little Mountain via the wigwam route and back the same. 

Saucony Peregrine Trail Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
5.001.006.00

5:00 a.m. at the gym with Sharon.  3 x 15 x 6 on weight machines, light upper body reps. Then 20 minutes on the upright cycle.  Level 14, about 17 mph.

 7:00 p.m.  6 miles in 56:33, mostly easy, with some pickups during the last couple of miles.  Westland route from SR36 down through the abandoned airfield and around the USU extension, home via Main and Vine.

 

 

 

 

Nike Zoom Structure +15 Gray Miles: 6.00
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Slow milesFast milesTotal Distance
2.001.003.00

5:00 a.m.  20/10 elliptical/stairmaster workout at the gym.

5:00 p.m.  3 TM miles at the gym in 28:14.  Wimped out from running in the rain and wind. 

Nike Zoom Structure +15 Gray Miles: 3.00
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Slow milesFast milesTotal Distance
3.001.004.00

5:00 a.m.  20/20 light upper body reps (3x15x6 machines) and 20 recumbent cycling.

6:00 p.m.  4 miles in Settlement Canyon to Left Hand Fork and back via Hood Ave. and 480 S. 

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

6:15 a.m.  10 minute recumbent cycling warm up followed by 3 TM miles in 27:51.  Progression run from 10:00 minute pace to near 8:00.  Knee doing okay.

Nike Zoom Structure +15 Gray Miles: 3.00
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Slow milesFast milesTotal Distance
1.009.0010.00

10:00 a.m.  Gym with Sharon.  3 x 15 x 7 machines.  Lt. weights upper boy reps.  Then 20 minutes easy recumbent cycling.

12:15 p.m.  10 mile run with Tina.  Thurman joined us at bout 3 miles starting up the Smelter road.  Avoided the rain.  Always a long tempo run form me when running with T.  1:23:03, 8:18 AP.  Splits:  8:40, 8:38, 7:45, 8:39, 7:29, 8:02, 8:10, 7:45, 8:37, & 9:14. 

Saucony Guide4 #2 Miles: 10.00
Comments(1)
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  40 minutes upright stationary cyling.

5:30 p.m.  5 miles in 46:18.  Skyline and Upland loop.  Nice running temperature.   Watched the Boston Marathon live streaming this morning.  Looked grueling in the heat.  Felt bad for our friends back there today. 

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

5:00 a.m.  40 minutes at the gym.  25 minutes light reps with 3 x 15 x 6 machines, followed by 15 minutes elliptical.

 6:15 p.m. 4 miles in 37:00 along 900 S., Coleman, and USU extension loop.

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

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

5:00 p.m.  5 TM miles at the gym in 47:05.  Progression run 9:50 to 8:20 pace.

 

Nike Zoom Structure +15 Gray Miles: 5.00
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Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  40 minutes at the gym.  25 light weight reps, 3 x 15 x 6 machines, followed by 15 min. elliptical.

7:00 p.m.  4 miles through town towards Middle Canyon and back via the cemetery.  Knee doing better, but clearly have a problem on irregular surfaces, like grass.  My trail running days may not happen this year unless this improves.  Otherwise I'm feeling okay, even on the decent downhills. 

Nike Zoom Structure +15 Gray Miles: 4.00
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Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  4 miles easy on my old standard early morning route along Skyline Drive to end of asphalt and back direct.  Nice morning.  Saw Liz out and talked for a bit.  Knee felt amazingly well after hurting somewhat last night.

Nike Zoom Structure +15 Gray Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
4.006.0010.00

8:30 a.m.  10 mile run with Tina in 1:25:14, 8:32 AP on the Smelter Road hills.  Got warm the last couple of miles.  We should have gone about an hour earlier.  

Saucony Guide4 #2 Miles: 10.00
Comments(1)
Slow milesFast milesTotal Distance
0.000.000.00

No running today.  More back problems.  Not like what I went through last summer with my disks, but more muscular.  Probably from sitting in literally 8 hours of Stake Conference and High Council meetings over the weekend.  40 minutes at the gym at 5:00 a.m. 20 min. elliptical and 20 min. recumbent cycling.

 

Add Comment
Slow milesFast milesTotal Distance
5.002.007.00

5:00 a.m.  40 minutes at the gym.  20 min. elliptical warm-up and then 20 min. test run on the treadmill.  Back pain is tolerable.  Really aggravated by sitting.

6:00 p.m.  5 mile run with Thurman in 46:10.  Back felt great after about a mile.  It's quite a relief to know it is not the same type of pain I had last year at Boston that caused me to go through the MRI and cortisone injections.  Very encouraging.  Hamstrings are extremely tight, however.  Probably a major contributing factor. 

Saucony Guide4 #2 Miles: 7.00
Comments(2)
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  20 minutes lt. upper body weight reps.  3 x 15 x 6 machines.  20 minutes recumbent cycling.

600 a.m.  5 miles in 47:13 along Skyline route to gate and back via Upland Drive. 

Nike Zoom Structure +15 Gray Miles: 5.00
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Slow milesFast milesTotal Distance
5.700.005.70

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

6:15 p.m.  5.7 miles easy, up Settlement Canyon to Legion Park and back to Main and 200 S. and home.  With Thurman. 

Saucony Guide4 #2 Miles: 5.70
Add Comment
Slow milesFast milesTotal Distance
3.300.003.30

2:30 p.m.  Skyline route to Knottingham, down 5th Street, past East Elementary to Highland and back home via 100 S.  Easy running, nice weather.

 

 

Nike Zoom Structure +15 Gray Miles: 3.00
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Slow milesFast milesTotal Distance
12.000.0012.00

8:00 a.m.  St. George Virgin River Trail.  Nice easy run.  From Abbey Inn down to the trail and east to end of trail and back.  First time I've taken it that far in that direction.  Trail has been repaired in about 4 places and is still marked closed at the trail heads, so it was pretty empty.

Saucony Guide4 #2 Miles: 12.00
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Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  20/20 workout.  Elliptical/Upright cycling at Gold's Gym.

6:15 p.m.  5 mile run to mouth of Middle Canyon and back.  Solo in 47:15. 

Nike Zoom Structure +15 Gray Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
96.0030.00126.00
Saucony Guide4 #2 Miles: 53.70Nike Zoom Structure +15 Gray Miles: 68.00Saucony Peregrine Trail Miles: 4.00
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