Artichoke's Running Blog (Ken Spence)

7:00 a.m.St. George Mayor's Walk with Sharon.  2 miles in 36 minutes.  Then we walked back.

8:45 a.m. 6 mile run easy on the Virgin River Trail along the river starting at the trail head near the Convention Center.  57:34.  30 mile week.

5:00 a..m at gym for 40 minutes.  20/20 elliptical and upright cycling.

6:20 p.m.  5 mile run to mouth of Middle Canyon and back via Skyline.  A bit sluggish with a bit of a start of a chest cold.  Light rain along with some thunder and lightning.  

5:00 a.m.  40 minutes at gym with Sharon.  20 minutes elliptical, 20 minutes upright cycling.

6:00 p.m.  5 miles in 47:17.  Easy running along Skyline to the gate and back.  A few short surges to tempo pace coming back.  Wheezing a bit in my breathing.  Just a bit of congestion.

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

6:10 p.m. 5 TM miles at the gym.  Wimped in the rain and wind.  Progression run from 10:00 to about 8:20 pace.  Still wheezing a bit. 

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

6:40 p.m.  4 TM miles at the gym.  Mostly very easy.   Pick ups the last 1.5 miles. 

5:00 a.m.  3 easy TM miles at the gym.  The gym was dead this morning except for the spin class, which was packed.

7:45 a.m.  Gold's Gym 3 x 15 x 6 machines, light weights, upper body.

11:30 a.m.  8 mile tempo run w/ Tina in 1:09:48.  8:43 average pace.  Planned on 10 or maybe 12, but my cough is getting worse.  Sore hip not much of a problem.  30 mile week. 

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

6:00 p.m. 5 mile run in 47:30.  Overcast and cool.  Light rain last mile.  Cemetery and 7th St. loop, past THS and Coleman loop coming back uphill. 

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

6:00 p.m.  5 mile run.  45:53.  Flat on SR36 to the new jail and back direct.  Surges for some of the last mile. 

5:00 a.m.  Gym for 40 minutes with Tina.  20/20 elliptical/cycling.

5:30 a.m.  4 mile run in Settlement Canyon to Legion Park and back.  Some girl took my picture and then stopped to ask me some questions for an article in the paper about the use of the canyon.  

7:15 p.m.  Gym for 20 minutes after Planning Commission meeting, which was the shortest meeting on record (6 minutes).  Light upper body weights 3 x 15 x 6 machines. 

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

5:30 p.m.  5 mile trail run behind Little Mountain, past the water tank to above Deer Hollow.  Slow run.  Muddy in places. 

5:00 a.m.  4 mile run on Skyline to end of pavement and back direct.  Slow and easy.  Saw Liz and Roland coming up while heading back home.

8:30 a.m.  10.5 mile run with Tina from her place past Overlake Golf Course, through Erda and to the north end of Stansbury Park.  10 miles in 1:22:55, 8:18 AP.  First 8 miles at tempo pace.  I had a tough, tough time trying to keep up with Tina with this respiratory thing I still have going on.  Splits: 7:53, 7:23, 7:40, 8:10, 8:12, 8:24, 8:28, 8:46, 9:07, 8:53.

10:30 at the gym for 1.5 TM to make 12 miles for the day.  Slight progression run.  Then 20 minutes on the weights for 3 x 15 x 6 machines, upper body.

 Good workouts today and 35 miles for the week.  Back is feeling okay. 

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

5:00 p.m. 5 mile run in 46:18, to mouth of Middle Canyon and back. Sunny, but cooler. Nice fall day.

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

6:00 p.m. 5 mile trail run behind Little Mountain towards the water tank, then to the top of Little Mountain and back direct via the Scout Wigwam finishing along 400 South.

4:30 p.m. 3 mile run on the grass in Sugarhouse Park after watching the HS XC meet. Then to Liberty Park for 2 miles on the bark chip pathway. About 1 1/4 laps. Nice weather today.

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

6:00 p.m.  5 mile run easy on the Westland loop.  2.5 on the double track trail near the old airport.  Picked it up some on the uphill coming home. 

8:00 a.m.  Gold's Gym with Sharon for 50 minutes.  30/20 elliptical/cycling workout.

9:00 a.m.  4.25 mile run uphill for first 2.25 miles from Gold's to upper Skyline to the end of the asphalt and back home.  Nice day!  Glad I took off work today.

12 miles at 8:30 a.m. solo on the Smelter Road hills to the upper guardrail and back direct through town. 1:53:03.  9:25 AP easy.  Splits:  9:47, 9:08, 9:29, 10:17, 10:14, 9:57, 9:37, 9:02, 8:19, & 8:44.  Tina hitting the trails in Salt Lake with some friends.  Men not wanted. Deer hunters all over the hills, but I only heard one shot.  Luckily I chose to wear my orange 2006 SGM shirt for protection.  A very nice fall morning for a run.  36 miles this week and feeling stronger.  Registering for Snow Canyon 1/2 Marathon tonight.

30 minutes on the total gym.  3 x 15 x 6. 

5:00 a.m.  Gym for 40 minutes.  20/20 elliptical/cycling workout.

6:00 p.m.  5 mile run in Settlement Canyon to above Legion Park.  47:12.  Felt pretty fresh even going up.  A few hunters still camping with some deer sneaking across the road right below them. 

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

6:00 p.m. 5 mile run to mouth of Middle Canyon and back in 44:46.  Tempo pace for last half coming home.  Much colder out tonight.  We've been so spoiled lately. 

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

6:15 p.m.  5 mile run on standard route to gate and back via Loma Vista and Upland loops on return. 46:45.  Picked it up a bit in the last 1.5 miles, feeling pretty good.  Hate the sudden cold weather.  You spoiled child!  Still running in shorts, what a complainer! Actually, the temperature felt pretty good out while running.

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

11:30 a.m.  Lunchtime run in City Creek Canyon.  2 miles up from work and 2 miles back.  39:55.  Nice, sunny day! 

5:00 a.m.  4 miles on Skyline route.  Pretty dang cold out.  Saw Liz out, she never misses a run.  Tomorrow with Tina for 10 on the hills.

9:00 a.m.  10 mile run with Tina in 1:25:00, 8:30 AP.  Smelter Road hills.  Got in the middle of a 5K from the Catholic Church on 7th and Vine up towards the mouth of the canyon and down through the golf course and up Smelter Road some.  We kept going past the turn-around and they thought we were part of the race and were telling us to turn back.  Tina killed me on those hills.

10:45 a..m  Gym with Sharon.  3 x 15 x 6 machines upper body light repetitions.  5 minutes of the bike, easy. 

5:00 a.m.  Gym for 40 minutes.  20/20 elliptical/cycling.

6:00 p.m.   5 mile run in 45:15 to mouth of Middle Canyon and back via cemetery.