Artichoke's Running Blog (Ken Spence)

Deseret News 10K

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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
104.0019.50123.50
Asics 2150 Gold #4 Miles: 105.20Saucony Peregrine Trail Miles: 15.00Nike Free Miles: 3.00
Slow milesFast milesTotal Distance
0.000.000.00

Gold's Gym at 7:00 a.m.  30 minutes elliptical and 30 minutes cycling (20 min. upright + 10 min. recumbent).  15 minutes upper body weights, light 3 sets of 15 at 5 machines.

Hospital at 10:30 a.m. to 3:00 p.m. for cortisone injections.  A bit more painful this time than on June 3rd.  Not sure why.  Doc said I can start running again on Monday and don't have to wait a week this time, since I'm running fairly decently right now. 

Comments(2)
Slow milesFast milesTotal Distance
5.000.005.00

Happy 4th of July.  5 mile easy run at 6:45 a.m.  Warm, but overcast.  Slow running but made 5 instead of 3.  Felt decent.  Opted not to run the local 5K race today.  We're headed to Tina's to watch the race, parade, and have breakfast.

Asics 2150 Gold #4 Miles: 5.00
Comments(1)
Slow milesFast milesTotal Distance
5.000.005.00

Gold's Gym at 5:30 a.m.  40 minutes.  Felt sluggish today.  20 minutes on elliptical and 20 minutes on cycles.  Couldn't seem to get my HR up today even though I was maintaining same MPH/RPM and resistance levels as usual.  Legs just didn't want to go any harder.  Run later today hopefully, but my wife is going in for some surgery, so I'll have to see how things go.

5 miles in 46:45, or 9:21 average pace.  4:30 p.m.  Felt okay.  82 degrees.  Up Settlement Canyon to above Legion Park and back.  Warning signs posted for both rattle snakes and cougar sightings.  Nice!  Glad I wasn't on the Dark Trail today.  

Asics 2150 Gold #4 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
4.001.005.00

Gym at 5:00 a.m.   40 minute workout.  20 minutes elliptical and 20 minutes cycling.

5 miles in 45:27, 9:05 average pace.  8:30 p.m. to mouth of Middle Canyon and back.  Pick ups to 7:30 pace parts of final mile.  Back was bothering me a bit early, but felt okay after half way. 

Asics 2150 Gold #4 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
2.005.307.30

Gold's Gym at 5:30 to 7:00 a.m.  20 minutes elliptical, 20 minutes cycling (10 min. on upright and 10 on recumbent).  3 mile TM progression run, starting at 10:00 min. pace and finishing at 8:00 min. pace.  20 minutes light upper body weights.

 Registered for Deseret News 10K yesterday. 

4.3 mile run at 5:45 p.m. 80 degrees, overcast, and muggy.  Ran the paved alleys and back plus loop around the high school. 

Asics 2150 Gold #4 Miles: 7.00
Comments(2)
Slow milesFast milesTotal Distance
0.000.000.00

40 minutes at Gold's Gym at 5:00 a.m.  20 minutes elliptical and 20 minutes cycling.

Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

8 miles in 1:15:58.  Smelter Road up first hill and back home via Pinehurst.  Felt better after the first 4 miles.

Changed shirts and headed to the gym.  30 minutes elliptical.  30 minutes cycling, breaking it up with 10+ min. on upright, 10 min. on recumbent, and 10+ min. on spin cycle.  15 to 20 minutes of light weights. 

A 30 mile week with no real issues. 

Asics 2150 Gold #4 Miles: 8.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

Gold's Gym at 6:15 a.m.  20 minutes elliptical and 20 minutes cycling.  Then out for an easy 5+ mile run into Middle Canyon and back up along the canyon rim to Grimm's gate and back down to the gym.

Asics 2150 Gold #4 Miles: 5.00
Comments(2)
Slow milesFast milesTotal Distance
5.000.005.00

5 mile trail run at 7:20 a.m. on the double track through the wig-wam, up behind Little Mountain and past the water tank up into Deer Hollow and back home.  Light rain coming back in the final mile felt very nice.  Easy running.

To the gym by 8:45 a.m. for 40 minutes.  20 minutes elliptical and 20 minutes cycling  (10 upright and 10 recumbent).   

Saucony Peregrine Trail Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

5:15 a.m. spin class with Tina at Gold's Gym.  It kicked my butt pretty good for a full hour.

8:15 a.m. 4 mile uphill run from North Pointe Med Center, about 4,600 ft. to my house at 5,100 ft.  80 degrees already.  Slow and steady. 

Asics 2150 Gold #4 Miles: 4.00
Comments(2)
Slow milesFast milesTotal Distance
6.000.006.00

At the gym; 30 min. elliptical, 15 min. recumbent cycle, 1 mile TM progression run from 10:00 min. to 8:00 min. pace.  Lt. weights upper body for 20 minutes.  Legs are still sore from that spin class yesterday.  I'm sore in places I've never been before.

5 mile trail run at 8:15 p.m.  Double track behind Little Mountain, past the water tank, and into upper Deer Hollow and back direct.  Easy running. 

Nike Free Miles: 1.00Saucony Peregrine Trail Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

Gym at 7:00 a.m.  20 minutes elliptical and 20 minutes cycling.  Then 5 mile run from gym to Angel's Grove in Middle Canyon and back.  47:15.  EZ running at about 8:00 a.m.

Asics 2150 Gold #4 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
3.005.008.00

8 miles in 1:10:36. 5 @ tempo pace with Tina in 42:17 at 6:00 a.m.  Slow for her, but tempo effort for me.  Felt decent, but pretty slow for the final two miles after leaving her.  33 miles this week.

4:30 p.m. at the gym.  30 minutes elliptical and 30 minutes cycling (15 on recumbent).  20 minutes upper body light weights.   

Asics 2150 Gold #4 Miles: 8.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. at Gold's Gym for 40 minutes.  20 minutes elliptical and 20 minutes cycling.

5 mile hill run at 7:15 p.m.  Settlement Canyon up Left Hand Fork to Camp Wapiti by Bench trail head and back.  Pretty slow. 

 

 

Asics 2150 Gold #4 Miles: 5.00
Comments(1)
Slow milesFast milesTotal Distance
5.000.005.00

Gym this morning for 40 minutes at 5:00 a.m.  20 min. elliptical and 20 min. cycling.

5 mile trail run at 5:15 p.m.  Quite warm.  Double track behind Little Mountain and by the Water Tank up into Deer Hollow and back direct. 

 

Saucony Peregrine Trail Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
4.001.005.00

Gym routine at 5:00 a.m. for 40 minutes before work.  20 min. elliptical, 20 cycling.

5 mile run at 8:15 p.m. into Middle Canyon and back.  46:12.  Final mile at tempo effort.  Felt pretty good tonight.  Temperatures down a bit. 

Asics 2150 Gold #4 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. 40 minute gym session.  Cancelled my gym month to month membership and went on 2 year contract with corporate rate at $17 per month.  20 minutes on elliptical and 20 minutes cycling.

5 mile run at 6:30 p.m.  Quite warm.  Double track trail behind Little Mountain to upper Deer Hollow back down to Skyline and home via Mountaineer Drive loop and 400 S. loop.  Forgot to wear my trail shoes.  I can't believe the difference with traction.  I also seem to stub my toe a lot on rocky trails in regular running shoes and have been known to trip and fall down fairly often wearing those.  Not a good thing for an old man.  I haven't fallen once in my trail shoes (knock on wood). 

Asics 2150 Gold #4 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

A slow and sluggish 4 miler at 5:00 a.m. on Skyline Ave. and back via Upland loop, I think.  Didn't wake up until about mile 3.

Asics 2150 Gold #4 Miles: 4.00
Comments(2)
Slow milesFast milesTotal Distance
5.000.005.00

An hour at the gym at 9:00 a.m. after an hour cleaning at the church.  20 min. ellipticlal, 20 min. cycling, and 20 min. light weight reps.

5 miles running into Middle Canyon and back t the gym.  EZ running. 

Asics 2150 Gold #4 Miles: 5.00
Add Comment
Race: Deseret News 10K (6.23 Miles) 00:49:18, Place overall: 545, Place in age division: 13
Slow milesFast milesTotal Distance
0.006.206.20

Deseret News 10K.  6:00 a.m.  49:18, about 7:55 overall pace.  Felt pretty good throughout. Held back first mile and tried to pick it up some through the end.  Splits: 8:06, 7:46, 8:04, 7:50, 7:53, 7:58.   Plenty left in the tank at the finish.  Michelle ran her first 10K and got in under an hour.  Pat ran 3:50 in the marathon.  His third sub 4 this year.  I was 13th place of 59 in AG, Tina was 1st place of 54 in hers, but she would have been 1st in the AG below as well.  Way to go!  Overcast skies.  Happy 24th of July!

Asics 2150 Gold #4 Miles: 6.20
Comments(5)
Slow milesFast milesTotal Distance
2.000.002.00

40 minutes on bicycle this morning on the flatland at Stansbury Park.  Then to the gym with 30 minutes elliptical, 20 minute progression run on the TM, 10 minutes on the Stairmaster for 51 floors and 15 minutes of upper body lt. body weight reps.  Feeling pretty good.

Nike Free Miles: 2.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. at gym for 40 minutes.  20 min. elliptical and 20 min. on cycles,

5 easy miles in 47:18 at 6:15 p.m.  Through town to mouth of Middle Canyon and back direct.  Feeling okay. 

Asics 2150 Gold #4 Miles: 5.00
Comments(2)
Slow milesFast milesTotal Distance
6.000.006.00

Gym at 6:45 a.m. for 40 minutes.  20 min. on elliptical and 20 min. cycling.

9:00 a.m. appointment with the spine doctor.  All clear for trying to pick up my mileage beyond 30.  Recommends a 3rd injection in 3 months if it worsens.  Right now it's been pretty tolerable.

6:00 p.m. 6 mile run easy into Middle Canyon to water storage tank below Angel's Grove and back. 

Asics 2150 Gold #4 Miles: 6.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

4 mile run at 5:00 a.m.  Pretty easy up Skyline to end of asphalt and home.  Back not feeling the best this morning even after stretching routine.  Too much lifting moving some furniture last night.

Asics 2150 Gold #4 Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
7.001.008.00

Gym at 5:00 a.m. on a Saturday?  Are you kidding me?  Lot's to do today.  40 minutes of elliptical.  

8 mile run at 7:30 p.m.  Muggy but overcast.  Smelter Road hill and back via Droubay, Vine, Highland, and 200 W.  Felt pretty good especially the last 2 to 3 miles.  Didn't push it too much until then.  A good week. 

Asics 2150 Gold #4 Miles: 8.00
Add Comment
Slow milesFast milesTotal Distance
104.0019.50123.50
Asics 2150 Gold #4 Miles: 105.20Saucony Peregrine Trail Miles: 15.00Nike Free Miles: 3.00
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