Artichoke's Running Blog (Ken Spence)

Snow Canyon 1/2 Marathon

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesArtichoke's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2008200920102011201220132014201520162017
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
73.0033.98106.98
Saucony Guide4 #1 Miles: 91.00Saucony Peregrine Trail Miles: 14.00Nike Free Miles: 2.00
Slow milesFast milesTotal Distance
5.000.005.00

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

6:15 p.m.  5 mile run on Skyline into Elk Ridge and back via Loma Vista and Upland loops.  Winter is in the air.  Full sweats.  Supposed to even be cold in St. George on Saturday.  But we'll be warmer than Tooele, UT.

Saucony Guide4 #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

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

6:00 p.m.  4 mile run, mostly on the grass.  Around Tooele High School and Jr. High School playing fields and around the track.  1/2 mile to and from each way.

7:10 p.m  Gym for light upper body weights.  25 minutes.  3 x 15 x 6 machines.  Busy place tonight. 

Saucony Peregrine Trail Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

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

No run tonight.  Resting.

Why do weather forecasters even bother with 7 or even 5 day forecasts?  At about 6 days out they were predicting cold, but sunny for St. George on Saturday.  Then a couple of days ago, they said cloudy.  Now they say rain on Saturday morning now that we're two days away.  I guess they've got it all covered, because no matter what happens, they'll be correct. Thanks a lot Grant Weyman and all the rest.  It's going to be a cold start either way.

Comments(6)
Slow milesFast milesTotal Distance
0.000.000.00

8:30 a.m.  Gold's Gym.  10 minutes warm-up on recumbent cycle and elliptical.  3 sets x 15 reps x 6 machines light upper body weights.

No running.  Heading to St. George around noon to run in the cold rain tomorrow morning. 

Add Comment
Race: Snow Canyon 1/2 Marathon (13.1 Miles) 01:47:30, Place overall: 396, Place in age division: 10
Slow milesFast milesTotal Distance
0.0013.1013.10

Snow Canyon 1/2 Marathon in 1:47:30, 8:13 AP.  A cold start, but a gorgeous day for a run.  Grant Weyman got it wrong and it was really, really nice. My strategy was to start out slow and then just fizzle out all together from there.  Actually I felt strong throughout.  Just a bit faster than last year, but I didn't have to struggle with the calf muscle the last 3 miles like I did then, so the effort was probably about the same.  1,404 finishers.  Split times: (The course read long on my Garmin at about 13.23 miles, 8:08 AP).  8:23, 8:16, 8:06, 7:38, 7:39, 7:42, 7:41, 8:44, 7:55, 8:15, 8:30, 8:31, 8:24, 8:02.

Hiking on the red rocks on the North Bluff this afternoon with Sharon. 

Saucony Guide4 #1 Miles: 13.00
Comments(1)
Slow milesFast milesTotal Distance
0.000.000.00

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

6:15 p.m.  50 minutes at the gym.  30/20 recumbent cycling/elliptical. 

Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

5:00 a.m.  40 minutes at the gym.  Standard 20/20 Elliptical/upright cycling workout.

6:00 p.m.  50 minutes at the gym.  30/20 recumbent cycling/elliptical workout.

Legs feeling better and ready to run tomorrow, I hope. 

Add Comment
Slow milesFast milesTotal Distance
3.001.004.00

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

6:15 p.m.  4 TM miles in 37:15.  Minor progression run.  Legs feeling okay.  Then lt. weight upper body reps. 3x15x6 machines.  Gym was really busy the last two nights.

Saucony Guide4 #1 Miles: 4.00
Comments(1)
Slow milesFast milesTotal Distance
5.000.005.00

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

5:30 p.m.  5 miles very easy on my standard Skyline route to Grimm's gate and back through Loma Vista and Upland.  40 degrees. 

Saucony Guide4 #1 Miles: 5.00
Comments(1)
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  4 mil run on Skyline to end of pavement and back.  30 degrees.  Saw Liz on the way back.  She said she and her dog had an encounter with a coyote yesterday.  I told her I thought Coyotes mostly worked down along the Mexican border.  She didn't get it.

Saucony Guide4 #1 Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
2.000.002.00

Bagged my long run today and went and did 2 hours of rotations at the gym with Tina.  5 minutes each on elliptical, stair master, TM running, cycling.  She kicked my butt, as usual. Then an additional 25 minutes on the upper body weights.  Light reps of 3 x 15 x 6 machines.  Heading into the U of U vs. UCLA game today.  Should be fun sitting in the cold, rain and/or snow.

Saucony Guide4 #1 Miles: 2.00
Add Comment
Slow milesFast milesTotal Distance
2.002.004.00

5:00 a.m.  40 minutes at gym.  20/20 elliptical/upright cyling.

5:30 p.m.  4 miles in 35:17 on the Westland route.  Felt good tonight.  44 degrees. 

Saucony Guide4 #1 Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

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

6:00 p.m.  3 mile run to Main and Vine and down past the Library and by Tina's place.  Home via the high school.  37 degrees. 

Saucony Guide4 #1 Miles: 3.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

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

6:15 p.m.  5 miles in 48:50 on the Skyline Rt. opposite direction with Upland and Loma Vista loops first. 

Saucony Guide4 #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
3.001.004.00

5:00 a.m.  4 TM miles at the gym.  A bit of a progression run down to 8:00 min. pace.

6:15 p.m. 15/15/15 workout.  Elliptical/Stairmaster/Cycling.  Then 20 minutes on light upper body weight reps.  3 x 15 x 6 machines. 

Saucony Guide4 #1 Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  4 miles on Skyline Drive to the end of the asphalt and back direct.  Liz and Roland out.  43 degrees.  The warm before the storm.

Saucony Guide4 #1 Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
7.003.0010.00

10 miles in 1:28:30, 8:51 AP with Tina at 9:00 a.m.  Overcast and cold.  Streets were good everywhere except for on my street.  3 to 4 inches of snow since last night.  Felt pretty good most of the run. 30 miles running this week.

25 minutes at the gym at 11:00 a.m.  3 x 15 x 6 machines.  Lt. upper body weight reps. 

Saucony Peregrine Trail Miles: 10.00
Comments(2)
Slow milesFast milesTotal Distance
4.001.005.00

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

6:15 p.m  5 TM miles in 47:20.  Progression run from 10:00 to 8:20 pace.  Busy place tonight.  I guess nobody wanted to run in the Tooele fog tonight.

Saucony Guide4 #1 Miles: 5.00
Comments(2)
Slow milesFast milesTotal Distance
2.002.004.00

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

2:00 p.m.  4 miles in 35:40, 8:55 AP.  Westland Route.  In thd daylight!!  Home early to go to the dentist. 

Saucony Guide4 #1 Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m. 3 TM miles, easy in 28:40.  10 minutes cycling.

5:30 p.m.  30 minutes recumbent cycling.  25 minutes on light upper body weights, 3 x 15 x 6 machines.

Cold Turkey 6K tomorrow morning. 

Saucony Guide4 #1 Miles: 3.00
Comments(1)
Race: Cold Turkey 6K Rrrun (3.88 Miles) 00:28:58, Place overall: 82, Place in age division: 2
Slow milesFast milesTotal Distance
0.003.883.88

Cold Turkey 6K Rrrun in City Creek Canyon.  28:58 on a long 6K course of 3.88 miles.  7:28 AP.  2nd place in M55-59 division.  82 of 656 overall.  Nice warm day of about 50 degrees and overcast.  Felt great.

Saucony Guide4 #1 Miles: 4.00
Comments(1)
Slow milesFast milesTotal Distance
1.001.002.00

7:45 a.m. at the gym with Sharon.  Rotations for 70+ minutes.  10 min. elliptical, 10 min. StairMaster (50 floors), 10 min. upright cycling, 10 min. TM progression,  10+ min. light upper body weights, 3 sets x 15 reps x 3 machines, 10 min. recumbent cycling, and 10 min. TM faster progression run, down to about 7:30 pace. 

Nike Free Miles: 2.00
Add Comment
Slow milesFast milesTotal Distance
4.006.0010.00

10 miles in 1:27:06, 8:42 AP.  9:00 a.m.  About 8 miles with Tina pushing me on very tired legs.  Droubay Road and 1000 N. loop adding another loop around the high school and over to Main and back.  Pretty sluggish last two miles.  Splits: 9:05, 9:00, 7:49, 7:45, 8:17, 8:23, 8:53, 8:50, 9:39, & 9:34.

10:45 at the gym.  3 x 15 x 6 upper body light weight reps.

Saucony Guide4 #1 Miles: 10.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  40 minutes at the gym.  20/20 elliptical/cycling workout.  My back has been aching since before my long run on Saturday, but a bit different than from my normal disk problem.  I felt fine for all 10 miles on Saturday. This feels more like a muscular issue.  Probably from sitting for 4 hours in Rice-Eccles Stadium on Friday watching the Utes lose to Colorado.  Difficult to lean forward while cycling.  Right now I actually feel best while running or immediately afterwards, at least.  Feel the worst first thing in the morning or from sitting for long periods of time.

6:00 p.m.  4TM miles at home.  Easy in 38:28.  Slight progression.  Back feels tight, but not really painful. Tolerated the run pretty well. 

Saucony Guide4 #1 Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

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

6:00 p.m.  3 TM miles at home.  Easy.  Felt good. 

Saucony Guide4 #1 Miles: 3.00
Add Comment
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 TM miles in 47:37 at the gym.  3 x 15 x 6 machines, lt. upper body weights.

Saucony Guide4 #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
73.0033.98106.98
Saucony Guide4 #1 Miles: 91.00Saucony Peregrine Trail Miles: 14.00Nike Free Miles: 2.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: