Artichoke's Running Blog (Ken Spence)

Wasatch Back Relay, Legs 2 & 14

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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
147.0016.70163.70
Saucony Guide4 #2 Miles: 75.40Nike Zoom Structure +15 Gray Miles: 60.30Asics 2150 Gold #4 Miles: 4.00Saucony Peregrine Trail Miles: 14.00
Slow milesFast milesTotal Distance
3.000.003.00

7:30 a.m.  3 miles.  Ivins, UT from condo over to Old Highway 91 and back.  

9:00 a.m.  Gold's Gym.  3 x 15 x 7 machines light upper body weight reps. 

Saucony Guide4 #2 Miles: 3.00
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Slow milesFast milesTotal Distance
14.000.0014.00

6:30 a.m.  Approximately 14 miles / 2 hrs. 25 min. (Garmin wrist band broken) from Ivins condo and along Center St./Snow Canyon Parkway to Snow Canyon road along the paved path to above the end and back adding 2 miles on a gravel service road.  Back via the Tuacahn road and Painted Hills Drive heading home.  Saw a lot of folks walking the trail from the Biggest Loser Fitness Ridge Spa. About 3 or 4 vans in the parking lots.

Saucony Guide4 #2 Miles: 14.00
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Slow milesFast milesTotal Distance
5.000.005.00

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

6:15 p.m.  5 miles in Settlement Canyon and back, fairly easy.  It's pretty hot, but not like St. George was. 

Saucony Guide4 #2 Miles: 5.00
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Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. at the gym.  25 minutes on weight machines, upper body 3 x 15 x 6 machines, then 20 minutes upright cycling.

6:15 p.m.  5 miles on the Westland loop in 48:11. 

Saucony Guide4 #2 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

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

6:15 p.m.  5 miles n 47:58 to mouth of Middle Canyon and back via cemetery.  Knee bugging me tonight.

Saucony Guide4 #2 Miles: 5.00
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Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  Gold's Gym.  25 minutes weights 3 x 15 x 6 machines.  20 minutes recumbent cycling.

5:45 p.m.  5 miles in 46:57 NW past THS to Coleman and 600 North over to Main and back home via the alley pathways.  Knee felt the best it's felt in a long time tonight.  Very strange since last night it felt the worst it's been in weeks.

Saucony Guide4 #2 Miles: 5.00
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Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m.  3 easy miles on Skyline and Upland.  Heading to St. George today.   

Nike Zoom Structure +15 Gray Miles: 3.00
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Slow milesFast milesTotal Distance
10.000.0010.00

6:15 a.m.  10 miler in 1:35 with my son Mark from the condo up into Snow Canyon to the end of the paved trail and back.  After 30 years of running I finally have one of my four sons who is now a runner.  He's doing Ragnar next week, although not on my team.

Comments(1)
Slow milesFast milesTotal Distance
9.000.009.00

5:00 a.m.  4 TM miles at the gym.  Easy in 38:38.

6:15 p.m.  5 miles on the east side paved alley paths.  Easy in 48:10. 

Saucony Guide4 #2 Miles: 5.00Nike Zoom Structure +15 Gray Miles: 4.00
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Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  40 minutes at the gym with Sharon.  20/20 elliptical/cycling workout.

6:15 p.m.  5 miles on Skyline Ave. to the gate and back via the new park trail down to 200 S. and through the cemetery coming home.  The cemetery workers finally got sod on Mom's grave after more than 2 months. 

Saucony Guide4 #2 Miles: 5.00
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Slow milesFast milesTotal Distance
8.000.008.00

5:00 a.m.  4 TM miles at the gym easy.

6:00 p.m.  4 miles on the 50 W. and 150 W. paved alley paths, easy. 

Saucony Guide4 #2 Miles: 4.00Nike Zoom Structure +15 Gray Miles: 4.00
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Slow milesFast milesTotal Distance
0.000.000.00

5:00 a.m.  25 minutes on the upper body weights.  3 x 15 x 6 machines.  Light reps., then 20 minutes fairly easy recumbent cycling.  Ragnar tomorrow and Saturday.

Comments(1)
Race: Wasatch Back Relay, Legs 2 & 14 (10.4 Miles) 01:22:00
Slow milesFast milesTotal Distance
0.0010.4010.40

10:45 a.m.  Ragnar Wasatch Back Relay.  Runner #2.  7.6 miles .8:20 AP.  Logan, Nibley, to Hyrum.

Night run:  Short 2.8 miles.  Mountain Green to Peterson.  22:30. 

 

Saucony Guide4 #2 Miles: 10.40
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Race: Wasatch Back Relay, Legs 25 & part of 26 (6.3 Miles) 00:49:00
Slow milesFast milesTotal Distance
0.006.306.30

Sat. AM run.  I ran 5.0 for our injured runner (leg 25) and 1.3 of my scheduled 3.3 leg (26), then a couple of others ran to share the load.  I had a very fun time once again.  My 5th Wasatch Back. I felt so good.  My knee hadn't felt this good in weeks!  I know we started fairly early at 9:15 Saturday morning, but was only passed by one runner the entire three legs as I headed into Kamas.  That has never happened.

Nike Zoom Structure +15 Gray Miles: 6.30
Comments(2)
Slow milesFast milesTotal Distance
5.000.005.00

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

Didn't run Monday evening, went Tuesday AM instead of the gym. 5 miles on the standard Skyline route.  Saw Liz an Roland coming back as I headed out very early.

Nike Zoom Structure +15 Gray Miles: 5.00
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Slow milesFast milesTotal Distance
5.000.005.00

5:45 p.m.  5 miles up thru the cemetery and down 7th to Elton Park and zig-zag through town back home.  Very easy.  Not timed.

Nike Zoom Structure +15 Gray Miles: 5.00
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Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  45 minutes at Gold's Gym with Sharon.  25 minutes on lt. upper body weights.  3 x 15 x 6 machines followed by 20 minutes recumbent cycling.

7:30 a.m.  5 miles to mouth of Middle Canyon via the cemetery.  Back via THS track and home. 

Nike Zoom Structure +15 Gray Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

Nike Zoom Structure +15 Gray Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

nada

Add Comment
Slow milesFast milesTotal Distance
10.000.0010.00

6:30 a.m.  10 miles from condo in Ivins to the "bra" below Snow Canyon High School and back on bike trails to Snow Canyon Parkway Trail.  Home via Painted Hills.  Right hip hurting the last 2 or 3 miles.  How does that happen after easy running this week and nothing yesterday?

Saucony Guide4 #2 Miles: 10.00
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Slow milesFast milesTotal Distance
9.000.009.00

6:00 a.m.  IVINS.  4 mile run from condo to Old Highway 91 and NW 1 mile and back.

8:15 p.m.  TOOELE.  5 mile run to mouth of Middle Canyon and back.  45:57.

 

Saucony Guide4 #2 Miles: 4.00Nike Zoom Structure +15 Gray Miles: 5.00
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Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  Gold's Gym.  25 minutes on weights.  3 x 15 x 6 machines, followed by 15 minutes on recumbent cycle.

6:15 p.m.  Settlement Canyon to 1/2 mile above Legion Park and back home.  46:40. 

Nike Zoom Structure +15 Gray Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
9.000.009.00

5:00 a.m.  4 miles easy to East Elementary and back via Main/Vine and THS track.

Am I the only one who can't enter things on this blog via an I-pad?  I can enter mileage for fast and slow mileage and shows, but can't add anything in this comment box.  I have to be on my PC or MacBook. 

6:30 p.m.  5 miles in 46:19 on the standard Skyline route to the gate and back via Loma Vista and Upland loops.  Felt pretty warm. 

Nike Zoom Structure +15 Gray Miles: 9.00
Comments(2)
Slow milesFast milesTotal Distance
4.000.004.00

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

6:00 p.m.  4 very easy miles.  Loops on the grass and track at the high school and the jr. high school.  90 degrees in the shade. 

Asics 2150 Gold #4 Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  4 easy miles on Skyline to end of asphalt and back.

Nike Zoom Structure +15 Gray Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
14.000.0014.00

6:30 a.m.  Met Tina and ran 1.5 up canyon to the Dark Trail and went up to the upper canyon gate and back home via Coleman loop for 8 miles, then I did another 6 mile loop on the double track trail behind Little Mountain up into Deer Hollow and back direct on Skyline.  A good workout, but very slow.  First that my knee has been able to handle a trail run.  Hip hurting some, but not as bad as last Saturday.  45 mile week.

9:15 a.m.  Lt. upper body weight reps at the gym.  3 x 15 x 6 machines.

Body weight is finally back down to pre-injury weight at 168. 

Saucony Peregrine Trail Miles: 14.00
Add Comment
Slow milesFast milesTotal Distance
147.0016.70163.70
Saucony Guide4 #2 Miles: 75.40Nike Zoom Structure +15 Gray Miles: 60.30Asics 2150 Gold #4 Miles: 4.00Saucony Peregrine Trail Miles: 14.00
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