Artichoke's Running Blog (Ken Spence)

August 2011

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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
73.002.0075.00
Asics 2150 Gold #4 Miles: 63.00Saucony Peregrine Trail Miles: 10.00Nike Free Miles: 2.00
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. at the gym for 40 minutes of elliptical.  Avoiding the cycles until my sore tailbone starts feeling better.

6:15 p.m. 5 mile run.  A tad cooler, but high humidity for Utah.  Through town up into Middle Canyon a bit and then back home. 

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

5:00 a.m. at the gym for 40 minutes.  20 minutes elliptical and 20 minutes cycling (10 upright + 10 recumbent).

5:30 p.m. 5 mile run.  Hills in Settlement Canyon.  Worked on form and cadence a bit.  I've always been an over-strider.  Still only hitting 176 strides per minute even when concentrating on it.  Usually slower rate than that is my norm.  Got home just before the thunder storm.  Raining pretty good right now here in Tooele. 

Asics 2150 Gold #4 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

5:00 a.m. at the gym.  20 minutes on elliptical and 20 minutes cycling.

Got home an hour early from a seminar so took a nice nap for an hour.   

8:00 p.m.  6 mile run mostly easy.  West side allies and west loop past USU campus to C&G Construction, past the Community Learning Center and home vis THS and 200 W.  A nice evening run.

 

Asics 2150 Gold #4 Miles: 6.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. at the gym for 40 minutes.  20 min. elliptical and 20 minutes cycling.

7:00 p.m. 5 mile trail run to top of Little Mountain and over to the water tank and back down to Skyline.  Home via 400 S.  EZ running.  Feeling okay.

Saucony Peregrine Trail Miles: 5.00
Comments(3)
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 mile run up Skyline to end of asphalt and back.

Asics 2150 Gold #4 Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

7:30 a.m. 8 mile run to Middle Canyon, up above the gas line to first campground and back direct.  Pretty steep in places and pretty slow today.  Nice and cool in the canyon.  33 miles this week.

10:00 a.m. at the gym.  30 minutes elliptical and 30 minutes cycling (15 upright and 15 recumbent).  15-20  minutes weights.   Lt. upper body 3x15 on 6 machines.  Felt good today. 

Asics 2150 Gold #4 Miles: 8.00
Comments(4)
Slow milesFast milesTotal Distance
0.000.000.00

5:00 a.m.  40 min. at gym on elliptical and cycles.

P.M.  Did not run, not feeling well. 

Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

SICK.  Went to the doc.  Drew some blood, took some tests.

Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

Still Sick.

Comments(2)
Slow milesFast milesTotal Distance
0.000.000.00

SICK.

Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

SICK.

Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

Still sick, but doing somewhat better.

Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

Made it to work today for about 5 hours.  Doing a lot better.

Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

Feeling about at 80%.  Start back at the gym tomorrow morning and maybe a run tomorrow afternoon.

Comments(3)
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. at the gym for 40 minutes.  20 minutes elliptical and 20 minutes upright cycle.

6:15 p.m. 5 mile run to mouth of Middle Canyon and back.  Back cramping in both calf muscles the last half coming back.  Probably dehydration.  Didn't drink much today.  Could also be a result of the antibiotic I was on until yesterday.  Susceptibility to tendon problems is one of the warnings, although they say typically the achilles tendon.  I'm really sore in both calf muscles, so I'm icing and stretching and using some moist heat, so hopefully it will help.  Otherwise, more rest whether I like it or not.  Otherwise feeling better from last week's illness.  I've never missed 4 consecutive days of work in my life. 

Asics 2150 Gold #4 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

Resting today.  Calves still hurting.

Comments(1)
Slow milesFast milesTotal Distance
0.000.000.00

Resting.  Calves still sore.

Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

Gym at 7:00 a.m.  40 minutes on elliptical.  15 min. upright cycle and 15 minutes recumbent. 20 min. upper body 3x15 on various machines.  Getting my strength back finally.

Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

40 minutes at the gym.  20 minutes elliptical and 20 minutes cycling.

Comments(3)
Slow milesFast milesTotal Distance
2.000.002.00

5:00 a.m at Gold's Gym for 40 minutes.  20 min. elliptical and 20 min. cycling (1/2 on upright and 1/2 on recumbent).

6:15 p.m. Ran to the gym and back.  1+ miles each way. Calf muscles doing better.  50 minutes at gym, 20 min. elliptical, 15 min. upright cycle, and 15 min. upper body light weights.  3 x15 x 5 machines. 

Feeling stronger although my back didn't feel the best running, even with all the rest.  Need to be more diligent with my stretching. 

Asics 2150 Gold #4 Miles: 2.00
Add Comment
Slow milesFast milesTotal Distance
3.001.004.00

5:00 a.m. at the gym for 40 minutes.  20 min. elliptical and 20 min. upright cycle.

7:30 p.m. 4 TM miles.  Progression run 10:00 to 8:20 pace.  Calves okay, hamstrings tight.  Otherwise a good workout. 

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

5:00 a.m.  40 minutes at the gym  20 min. elliptical and 20 min. upright cycle.

8:00 p.m.  4 miles. Slow and a bit sluggish.  Through the creek bottom past the Scout Wig-wam.  Back to the high school via the alley and back home via the track.  Nice warm evening.  Feel like I'm in Arizona.  One more day of near 100 and then it's supposed to cool down going into next week. 

Asics 2150 Gold #4 Miles: 4.00
Comments(1)
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  4 mile run on Skyline Ave. and back direct.  Pretty slow and easy, which is getting to be the norm.

Asics 2150 Gold #4 Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

7:30 a.m. at the gym, 20 minutes on the elliptical and then headed outside for a 6 mile run up into Middle Canyon and back down to Smelter Rd., up 1/2 mile and back to the gym via 500 N.  Pretty slow today.  Back hurting some.

Back at the gym 20 minutes on upright cycle, 2 TM miles progression run, 20 minutes upper body weights.  Light weight reps 3x15, 5 machines.  8 miles running today, 22 for the week. 

Nike Free Miles: 2.00Asics 2150 Gold #4 Miles: 6.00
Comments(1)
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  40 minutes at the gym.  20 minutes elliptical and 20 minutes upright cycle.

8:00 p.m.  5 mile run.  To SR36 via 900 S. up to base of the dam and back down to the grass loop at the high school and the junior high.  One lap around the track and home.  Felt decent tonight, but pretty slow running. 

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

Took my birthday off from work today for a "me" day.  56 years old.  Have been running for 29 of those.

8:15 a.m.  60 minutes cycling in the flatlands of Erda and Stansbury Park.

10:00 a.m. 20 minutes of upper body weights.  Light reps 3 x15 x 6 machines.

4:00 p.m. 5 miles trail running in the canyons.  White Pine double track, left hand fork trail in Settlement Canyon starting at Camp Wapiti and most of the Dark Trail.  Only one fall. 

 

 

Saucony Peregrine Trail Miles: 5.00
Comments(8)
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. at the gym.  40 minutes.  20 minutes elliptical and 20 minutes upright cycle.

6:15 p.m.  5 mile run.  48:30.  Warm and windy.  Alleyway to 650 N. and back via USU extension and home through West Elementary.  Felt pretty good. 

Asics 2150 Gold #4 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
73.002.0075.00
Asics 2150 Gold #4 Miles: 63.00Saucony Peregrine Trail Miles: 10.00Nike Free Miles: 2.00
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