Artichoke's Running Blog (Ken Spence)

September 2013

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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
158.0059.00217.00
Saucony Pro Guide 6 #1 Miles: 125.00Asics 2000 Orange Miles: 17.00Asics Gel Kayano Miles: 29.00Asics 2170 Gray Miles: 5.00Saucony Peregrine Trail Miles: 11.00Saucony Guide4 #3 Miles: 13.00Saucony Pro Guide 6 #2 Miles: 17.00
Slow milesFast milesTotal Distance
10.000.0010.00

6:45 a.m. Ivins, UT. 10 miles in Snow Canyon to end paved path and back in 1:30:21 with Rick. Super high humidity today, literally dripping wet when we finished. Beautiful in the canyon this morning!

Saucony Pro Guide 6 #1 Miles: 10.00
Add Comment
Slow milesFast milesTotal Distance
3.003.006.00

5:00 a.m. Gold's Gym: 3x15x6 machines upper body weights. 20 minutes recumbent cycling.

6:15 p.m. To track and back easy with Rick. Yasso 800's: 7x800 with 400 recovery after each. 3:27, 3:28, 3:28, 3:26, 3:27, 3:27, 3:29.

Asics 2000 Orange Miles: 6.00
Add Comment
Slow milesFast milesTotal Distance
5.009.0014.00

5:00 a.m. 5 miles easy with Pickles on Skyline route to gate, back via Upland loop. Legs a bit sluggish from last night's 800's.

6:20 p.m. 9 miles moderate effort with Rick from Tooele down to Stansbury High School via Overlake and west side of Erda. 1:17:55, 8:39 AP. Felt good though a bit humid but avoided the rain and lightning.

Asics Gel Kayano Miles: 5.00Saucony Pro Guide 6 #1 Miles: 9.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

4:45 p.m. 5 miles in City Creek Canyon in 45:30, AP 9:06 pace with Rick. 94 degrees and some humidity. Finished at Memory Grove, gulping H2O at the fountain.

Asics 2170 Gray Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. 5 miles very easy on the Skyline/Upland route with Rick and Pickles.

Asics Gel Kayano Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
15.005.0020.00

6:30 a.m. 20 miles in 2:59:52 with Rick from Tooele thru Erda and Lakepoint to the truck stop after doing the Smelter hill. Tina with us for first 8 miles or so. Saw many friends out on the roads today; Matt P., Liz, Phil, Paul. Others out in groups today. Nice day for a run. 60 mile week.

Saucony Pro Guide 6 #1 Miles: 20.00
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Slow milesFast milesTotal Distance
10.000.0010.00

5:00 a.m. 5 miles easy with Pickles on Skyline, back on the Upland loop.

6:15 p.m. 5 mile trail run behind Little Mountain to the water tank, then to top of Little Mountain. Home via base of dam. With Rick and Matt.

Saucony Peregrine Trail Miles: 5.00Asics 2000 Orange Miles: 5.00
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Slow milesFast milesTotal Distance
2.004.006.00

5:00 a.m. Gold's Gym: 3x15x6 machines upper body weights plus 20 minutes recumbent cycling.

6:15 p.m. 8x800 Yasso's with 400 recovery after each. Really stunk it up tonight with people and barricades all over the track tonight. Lost focus early. 3:30 to 3:38 each. Last Yasso workout before SGM.

Asics 2000 Orange Miles: 6.00
Add Comment
Slow milesFast milesTotal Distance
5.005.0010.00

5:00 a.m. 5 miles easy with Pickles on Skyline to gate and back on lower loops.

7:30 a.m. Gold's Gym: 20/20 upright cycling/elliptical workout.

6:30 p.m. 5 miles in Settlement Canyon with Rick, Matt3, and Russ. 46:05, 9:13 AP.

Asics Gel Kayano Miles: 5.00Saucony Pro Guide 6 #1 Miles: 5.00
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Slow milesFast milesTotal Distance
0.005.005.00

5:15 p.m. 5 miles in 42:55. 8:47AP. Through town up to Middle Canyon and back. 75% tempo effort coming back. Overcast and nice.

Saucony Pro Guide 6 #1 Miles: 5.00
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Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 miles easy with Pickles on Skyline to end of pavement and home.

Asics Gel Kayano Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
12.000.0012.00

5:30 a.m. 12 miles on Smelter Road route with Rick in 1:55. Matt1 with us for about 1.5 miles coming back down. Felt decent on the hills. 5 or 6 runners out with the Tooele Running Group arriving at the gate just as we were turning around. A lot of the team running at Big Cottonwood or at the Dirty Dash today.

Saucony Pro Guide 6 #1 Miles: 12.00
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Slow milesFast milesTotal Distance
11.000.0011.00

5:00 a.m. 5 miles easy with Pickles on Skyline route to gate, back on lower loops.

6:30 p.m. 6 miles with Rick on double track trail north and east of Pine Canyon. Nice run!

Saucony Peregrine Trail Miles: 6.00Asics Gel Kayano Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
0.006.006.00

5:00 a.m. Gold's Gym: 3x15x6 machines, light upper body weights then 20 minutes recumbent cycling.

6:30 p.m. Track at Stansbury H.S. Pyramid workout: 2x200 w/ 200 recovery after each. 1x400, 1x800, 1x1200, 1x1600, 1x1200, 1x800, 1x400, with 400 recovery after each, 2x200 with 200 recovery after both.. Between 6-7 miles with warm-up and cool-down.

Saucony Pro Guide 6 #1 Miles: 6.00
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Slow milesFast milesTotal Distance
5.009.0014.00

5:00 a.m. 5 miles easy with Pickles and Rick along the Skyline route to gate and back on the lower loops.

6:15 p.m. 9 miles from Tooele to Stansbury H.S. with Rick in 1:17:15, 8:35 AP.

Asics Gel Kayano Miles: 5.00Saucony Pro Guide 6 #1 Miles: 9.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym: 3x15x6 machines, upper body weights. 20 minutes recumbent cycling.

6:15 p.m. 5 miles in 44:37 to mouth of Middle Canyon and back via cemetery.

Saucony Pro Guide 6 #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 easy miles with Rick and Pickles to end of pavement, out and back on Skyline.

Saucony Guide4 #3 Miles: 4.00
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Slow milesFast milesTotal Distance
20.000.0020.00

7:00 a.m. Ivins to St. George Gold's Gym. 20 miles in 3:03:11 with Rick. Very nice morning along the Snow Canyon Parkway path, Half-way Wash path, Dixie Drive bike lane, Santa Clara River and Virgin River paths, and up the Middleton Wash path to near Gold's Gym. 60 mile week. Starting our 2 week taper, feeling pretty good.

Saucony Pro Guide 6 #1 Miles: 20.00
Add Comment
Slow milesFast milesTotal Distance
7.003.0010.00

5:00 a.m. 5 miles easy with Pickles on the Skyline route.

6:15 p.m. 5 miles in 45:25 with Rick in Settlement Canyon.

Saucony Guide4 #3 Miles: 5.00Saucony Pro Guide 6 #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
0.005.005.00

5:00 a.m. Gold's Gym: 3x15x6 machines light upper body weights. 20 minutes recumbent cycling.

6:15 p.m. 5 miles in 42:52 with Rick. 8:34 AP. Westland route. Warm and windy.

Saucony Pro Guide 6 #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
4.005.009.00

5:00 a.m. 4 miles easy with Pickles and Rick on Skyline Drive out and back.

6:15 p.m. 5 miles in 43:34 with Rick along 150 West alley path to 600 North, over to Coleman back up to 50 West and SR 36 and back home.

Saucony Guide4 #3 Miles: 4.00Saucony Pro Guide 6 #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym: 20/20 upright cycling/elliptical workout.

6:15 p.m. 5 miles in 45:58 with Rick to Middle Canyon and back via the cemetery. Cold with light rain last mile.

Saucony Pro Guide 6 #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 easy miles on Skyline out and back with Rick and Pickles.

Saucony Pro Guide 6 #1 Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
12.000.0012.00

6:30 a.m. 12 miles in in 1:52:14 in Erda with running group (about 10). Erda Way and up Cochrane past Overlake Golf Course to CJ Jr. high and back to Erda. 4 more mike loop towards Stansbury and back along Church Rd. and Liddell Rd.

Saucony Pro Guide 6 #2 Miles: 12.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

Noon run in City Creek Canyon, up and back. 46:52 with David Wright.

Saucony Pro Guide 6 #2 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
158.0059.00217.00
Saucony Pro Guide 6 #1 Miles: 125.00Asics 2000 Orange Miles: 17.00Asics Gel Kayano Miles: 29.00Asics 2170 Gray Miles: 5.00Saucony Peregrine Trail Miles: 11.00Saucony Guide4 #3 Miles: 13.00Saucony Pro Guide 6 #2 Miles: 17.00
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