Artichoke's Running Blog (Ken Spence)

Cold Turkey 6K Rrrun

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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
214.40100.72315.12
Slow milesFast milesTotal Distance
5.000.005.00

Easy 5 Miler at 5 A.M.  My tendonitis is still a problem, but feels better after I loosen up into the run.  But, it's always worse afterwards.  The ibuprofen (800 mg, 3x/day), got me through St. George is good shape, but I've discontinued taking that much.  Cutting mileage back to about 35 miles per week.  Next race: Cold Turkey 6K Rrrun in City Creek Canyon on Thanksgiving morning.

Comments
From jona on Thu, Oct 30, 2008 at 23:07:34

Welcome to the blog. You are awesome with all your accomplishments. I hope you log another 38000 + miles. And I hope you tendinitis gets better soon.

From Burt on Fri, Oct 31, 2008 at 10:56:14

Welcome to the blog and good luck on your upcoming race!

From walter on Fri, Oct 31, 2008 at 14:08:21

Welcome to the blog! what an accomplishment to log so many miles. Good to have you on here and keep up the good work!

From Matt on Fri, Oct 31, 2008 at 23:05:39

I feel your pain. I have the same problem. Welcome to the blog.

Slow milesFast milesTotal Distance
5.000.005.00

5 Miles easy before 10 or 12 tomorrow.  Still easy running.

Comments
From Little Bad Legs on Sat, Nov 01, 2008 at 12:32:13

Welcome to the blog!

Slow milesFast milesTotal Distance
10.000.0010.00

 Forgot to charge my Garmin.  We did about 10 miles at a relatively easy pace.  The weather was great.  Tomorrow is the  NYC Marathon.  Re-cap show at 1 pm.  I hope Kara Goucher does well in her marathon debut.

Slow milesFast milesTotal Distance
5.000.005.00

Another easy 5 miles in full sweats this morning.  Felt okay into the breeze, but too warm coming back.

Slow milesFast milesTotal Distance
5.000.005.00

Last run with decent temperatures for a while.  5 miles fairly easy, into wind going out.  44:41

Slow milesFast milesTotal Distance
5.000.005.00

Easy 5 again this morning.  Lt. rain to snow.  Roads O.K.  About 9 min. pace.  Felt okay.

Slow milesFast milesTotal Distance
5.000.005.00

A cold morning at around 30 degrees.  Standard 5 mile route at 5:10 a.m.  Saw 3 other runners out this morning along my route.  My running partners havn't shown up on weekday mornings since before the marathon at St. George.  I think they've given up for winter.  Another friend is great at meeting me every Saturday morning and she is a very committed runner.  Need to get registered tomorrow for the Cold Turkey 6K Rrrun at City Creek Canyon on Thanksgiving morning.

Slow milesFast milesTotal Distance
5.000.005.00

5 Miles in the daylight.  Had an doctor's appointment this morning so I didn't have to run at 5 a.m. for a change.  Saw 15 head of deer in the field near the canyon rim before turning back at Grimm's gate on Skyline.  Decent run at easy 9 min. pace.  Got registered for the Cold Turkey 6K Rrrun in City Creek Canyon for Thanksgiving morning.  I hope the weather is decent and the roads are clear that day.

Slow milesFast milesTotal Distance
0.0010.0010.00

Absoultely fabulous day for a run.  8:30 a.m.with Tina.  She always pushes me good on the downhills and is great to train with.  We did essentially a loop around town.  Vine St., Droubay Rd. North to Pine Canyon, back into town behind Wal-Mart over to Coleman and back home along 200 W.  A great fall training run.  Felt good.  10 miles in 1:22:54, 8:17 pace overall.  Fastest mile was 7:27.  Slowest was 8:51.

Slow milesFast milesTotal Distance
8.000.008.00

5 Miler at 5:10 a.m. in 47:08, easy.  Then another 3 with E.B. to the track.  2 miles on the new track.  Feels good and soft, but seemed weird not to be doing something more intense like my Yasso 800's or something.  My running partner is just getting back into to it after several weeks off.

Slow milesFast milesTotal Distance
6.000.006.00

3 easy miles this morning before work.  3 more with E. B. again at the track, similar to last night.

Slow milesFast milesTotal Distance
0.005.005.00

5 Miles at 5:00 a.m. on the standard route.  Not really fast, but felt pretty good.

Slow milesFast milesTotal Distance
5.000.005.00

Grimm's Gate and back.  Probably a little shy of 5 miles.  Met E.B. ont the way back home.

Slow milesFast milesTotal Distance
5.000.005.00

5 Miler at 5:00 a.m.  Didn't push it at all today.  9:27 pace if full sweats.  10 Miler scheduled for tomorrow at 8:30 a.m.  Try to hit the canyon trail.

Slow milesFast milesTotal Distance
0.0010.0010.00

Great run today!  10 miler in the canyon and along the Dark Trail up and back.  8:48 pace overall.  Downhills about 7:15 to 7:30 pace.  A beautiful fall day.  Clear and sunny.  A bit nippy starting out at 8:30 a.m., but perfect running weather.  The trail was clear, frozen in places that would have been muddy if much warmer.  Ran with Tina.  Pushed the downhills some.  Tendonitis feeling a bit better, but still lingering.  Continues to feel much better well into the run.

Slow milesFast milesTotal Distance
5.000.005.00

Standard 5 miler, easy at 5:00 a.m. in 47:40

Slow milesFast milesTotal Distance
5.000.005.00

Standard 5 miler at 5:00 a.m. in 46:45.

Slow milesFast milesTotal Distance
0.005.005.00

Ran Tuesday night since I have to go into work early on Wednesday and don't want to get up and out at 4:00 a.m.  Nice run.  Warm enough for shorts.  Ran 5 miler in 43:20, an 8:38 pace.  Felt good.  Ran out to S.R. 36 then up Skyline to Grimm's Gate back via upper Upland loop.

Slow milesFast milesTotal Distance
3.002.005.00

5 miles at 5:00 a.m.  Matt said he was going to meet me but didn't show.  He's having a tough time getting back into the early morning running I suppose.  I did run a bit with Liz and Roland.  Nice article in the town paper Tuesday night on her completing 10 consecutive SGM's.  Pushed the last two miles some by myself at about 7:45 pace after 3 very easy miles.

Slow milesFast milesTotal Distance
5.000.005.00

5 miles at 5:00 a.m. again as usual.  It was a bit colder this morning and I was in full winter-wear, but still managed 46:45, or about 9:20 pace.  Looking forward to sleeping in tomorrow and running 10 or 12 in the canyon at 8:30 a.m.  It will still be cold, but should be warming up some throughout the run.

Slow milesFast milesTotal Distance
6.005.0011.00

Settlement Canyon, Dark Trail run.  5 miles of hills going up.  Only 10:00 minute miles.  Hard trail running coming back down.  Best mile was 7:37. Nice clear day, but pretty nippy early on but warmed up later in the run.  Felt good, but I'm a bit sore now.  11.25 miles total with Tina.  Good prep for the Cold Turkey 6K Rrrun on Thanksgiving morning.  I'm still planning on doing it as long as the roads stay snow and ice free.

Slow milesFast milesTotal Distance
5.000.005.00

5 Miler on Standard route.  Quite slow in 47:15.  32 degrees and cold breeze.  Full sweats, hat, gloves.  I think my early morning running partners have bagged it for the winter.

Slow milesFast milesTotal Distance
5.000.005.00

Standard 5 miler in 46:08.  About 36 degrees at 5:00 a.m.  Felt fair.  Nothing to brag about.

Slow milesFast milesTotal Distance
5.000.005.00

Slow and easy 5 miles at 9:30 pace at 5:00 a.m.  Race tomorrow morning.

Race: Cold Turkey 6K Rrrun (3.72 Miles) 00:27:21, Place overall: 54, Place in age division: 2
Slow milesFast milesTotal Distance
0.003.723.72

Cold Turkey Race went well today.  I placed 2nd out of 22 in the M50-54 division.  I had taken 1st the last two years, and even though I ran an almost identical time to last year, the first place guy had me by nearly a minute.  The weather ended up turning out great.  It rained on my drive all the way to the State Capitol and continued to rain lightly up until the time I got out to warm up and it quit.  It was dry the entire run and even a little bit of sun at the finish.  860+ runners finished.  A nice run to prepare for my over-eating the followed.

Slow milesFast milesTotal Distance
6.000.006.00

Easy 6 mile recovery run in 53:08, or about 8:50 pace.  Nice to have a weekday off from work be able to run in the daylight.  9:30  a.m., about 43 degrees.  Through town and up Middle Canyon about 1 mile and back via Vine and Main Streets.  Felt sore from yesterday's race.  The downhills pounded by quads.  10 miles scheduled tomorrow morning with Tina.  The trail will be too muddy so we'll probably do the Smelter Road or the city perimeter loop.  Watched the new movie "Run For Life" a documentary on Fred Lebow who started and directed the New York City Marathon.  It's pretty good and just barely came out this month.  I highly recommend it.

Slow milesFast milesTotal Distance
0.0010.0010.00

Smelter Road hills today.  Not another runner in sight.  Where is everybody?  10 miles, moderate effort going up, but we pushed the downhills some.  1:25:15 for 10, or about 8:30 pace.  Fastest mile = 7:10.  Legs still sore from race on Thursday.  35 miles this week.

Slow milesFast milesTotal Distance
5.000.005.00

5 miles easy on the flat on the west side of town.  6:00 p.m. run.  44:55, 8:59 pace.  Legs feel hammered from my race on Thursday and 10 miler on Saturday.  May rest tomorrow.

Slow milesFast milesTotal Distance
0.000.000.00

Didn't run.  Transitioning back from nights to mornings.

Slow milesFast milesTotal Distance
5.000.005.00

5 miler in 47:24.  Garmin didn't work this morning for some reason.  Chronograph did, but I guess it couldn't find the satellite or something for the mileage and pace.  42 degrees, sweat top and shorts.  Felt okay, put didn't push it at all.

Slow milesFast milesTotal Distance
5.000.005.00

Standard 5 miler at 5:00 a.m. Slow pace at 48:21. Getting colder, about 37 degrees. Full sweats. Colder tomorrow.

Slow milesFast milesTotal Distance
3.002.005.00

3:00 p.m. run.  Nice to have some sunshine, but still chilly at about 46 degrees.  Ran to top of Little Mountain and back down via Oakridge and Bevan Way.  5.22 miles total.  Last mile in 8:07.  Felt okay, but nearly sprained by ankle on the rocky road to the top.  10 or 12 tomorrow with Tina scheduled for 9 a.m.

Slow milesFast milesTotal Distance
0.0010.0010.00

10 miler today in 1:26:32 or about 8:38 pace overall with Tina.  Not all that fast, but any long training run under 9:00 minute pace is fast for me.  About  4 minutes slower than last time we ran this same route.  I felt it was pretty good since it was colder and I was in full sweats as well as I hyperextended the top of my foot yesterday stepping on that rock on the road to the top of little mountain.  It is really sore, especially going up the stairs.  We avoided the uphills today on the run so that helped.  It loosened up pretty well throughout the run, so I don't think it's anything to worry about.  The ironic thing is I was just telling Tina last week how I've never had any ankle problems in the 26 years I've been running and then a week later this happens.  Always knock on wood when you say anything like that.  30 miles this week, a fairly easy go of it.

Slow milesFast milesTotal Distance
0.005.005.00

5 Miles on the treadmill at the gym.  Not my most favorite thing to do, but I better get used to it since Sharon bought me a treadmill for Christmas to use on ugly weather days like today.  I didn't run this morning as I had to be into work earlier and didn't want to get up and run at 4:00 a.m.  So, putting it off until this evening, came home to icy roads and not wanting to slip and fall like my major crash last February, opted for the gym.  Ran progressively faster for 41:21, or about 8:16 pace overall.  Varied incline from 1% to 4% in places.  Ran progressively faster each mile from about 8:30 pace to finishing the last quarter mile or so at about a 6:30 pace.  Felt pretty good, but I still hate the treadmill.  A 5 mile workout seems more like 10 miles to me.

Slow milesFast milesTotal Distance
5.000.005.00

5 miles in 45:53 tonight or about 9:10 pace.  Very easy on the roads.  Some ice in spots.  Need to run early tomorrow morning as well.  It will be colder.  Feeling fair.

Slow milesFast milesTotal Distance
5.000.005.00

Extremely slow and easy 5 miler or a bit less.  9:50 pace and sluggish.  Partially from running just the night before and fairly hard to moderate on the treadmill the night before that.  Cold with some icy roadways.

Slow milesFast milesTotal Distance
5.000.005.00

A very slow and sluggish run.  Almost 10 minute miles for 5 miles.

Slow milesFast milesTotal Distance
0.005.005.00

5 miles in 43:54.  8:41 pace.  Quite a contrast from yesterday's sluggish run, almost 6 minutes faster over the same route.  Ran with Tina at 5:10 a.m.  I appreciate her being there, especially that early on her day off.  I always seem to run better with her.  She's like my coach and is able to pick up the pace when we start lagging.  Storm coming in tomorrow, but I hope to get in 10 or maybe even 12.  But, we'll see.  I hate running in the wind or snow or both!

Slow milesFast milesTotal Distance
0.0010.0010.00

I logged this at "fast miles" even though we only ran at about 8:51 pace for 10 miles in 1:28:19.  All of it was on ice and/or snow.  We didn't go out until 9:00 a.m. and it was already starting to stick to the roads.  I met Tina at about 1/2 mile and we felt like the snow was blowing from the north, so we decided to keep our run east to west and back.  That worked great going eastward up the Smelter Road hill to the 5 mile point, but when we turned back to head west it was in our faces the entire time from up on the foothill until we turned south on the golf course road and zig-zagged back through town the last couple of miles.  It was a total white out for a while and the snow had accumulated alot on the roadways during the run.  We were soaked when we got done, but it was one of those memorable runs!

Slow milesFast milesTotal Distance
5.000.005.00

Wimped out this morning in the cold and wind.  It was about 18 degrees, but a lot colder with the breeze, so I went tonight instead at about 6:30 p.m.  It was around 30 degrees.........toasty!  Anyways, did a real easy 5 miler in 47:00, or about 9:11 pace.  Modified standard route.  Felt okay.  Supposed to be crappy weather all week and then clearing but cold on Saturday.  It's supposed to be like 22 degrees for the high.  Sounds like a great way to start my 2 weeks off during the holidays.

Comments
From Deborah on Tue, Dec 16, 2008 at 13:50:26

Happy holidays. Enjoy your 2 weeks off!

Slow milesFast milesTotal Distance
5.000.005.00

5 miles this morning at 5:00 a.m.  Legs were still a bit tired from the run the night before so I went pretty easy.  I hate this cold weather, but always feel better after I get it done.  Thanks, Deborah, for your kind Christmas greeting.  I hope ya'll have a happy holiday season as well. 

Slow milesFast milesTotal Distance
0.005.005.00

Wimped out tonight and didn't run in the cold.  Treadmill at Sweat Fitness.  5 miles progressively faster from 8:30 to 7:30 pace, finishing last 1/2 mile at about 6:30 pace.  40:42 overall time.  Felt good to push it some. 

Slow milesFast milesTotal Distance
5.000.005.00

5 miles on the standard route in 45:40 or 9:08 pace.   25 degrees with some icy roads.  I really hate running in the cold.  Saturday is supposed to be 18 degrees for a high temperature.  Going to be tough to do 12 miles.

Slow milesFast milesTotal Distance
0.000.000.00

Bagged it due to cold this morning and heavy snow this afternoon.  10 or 12 tomorrow may be tough.  Snow-packed roads, but I could run with spikes or on the treadmill and will cut it short.  Make up day on Sunday possible, but more snow and cold is predicted.  What a wimp!!!!!

Slow milesFast milesTotal Distance
7.001.008.00

Slow, sluggish run today on ice and snow and in about 19 degree temperatures.  Fastest mile was 7:47 downhill, but the last 3 were over 10 minute miles.  Felt like I was struggling to stay with Tina.  Four layers up top didn't help too much and two layers on the legs was way too much.  Cut it short at 8 miles, but I may go again tomorrow.  First of my 16 days off.  I'm sure the time will fly by.  Feliz Navidad.

Slow milesFast milesTotal Distance
4.001.005.00

28 degrees at 2:30 p.m.  Make up run from Friday.  Nice to do my standard route with some daylight.  Fairly easy effort.  One mile in 7:51.  Uphill miles at 9's or slower.  5 miles in 46:21 or about 8:43 overall pace.  Salvaged the week, but need to get a couple of 12 mile Saturday's and an 14 miler in sometime before Painter's 1/2 Marathon in St. George in mid-January.

Slow milesFast milesTotal Distance
0.005.005.00

Nice to have some more daylight to run in.  I'm off until January 5th!  9:00 a.m. run in the snow.  Got bad while I was out there half way.  5 miles at 9:00 pace overall.  Not all that fast, but considering in multiple layers and slick roads, I think it was a good effort. 

Slow milesFast milesTotal Distance
4.202.006.20

6.2 miles or 10 kilometers over a modified standard route, mostly adding hillwork in the subdivisions of Elk Ridge and Deer Hollow.  55:45, or just under 9:00 minute miles.  Fairly easy effort.  Cloudy and 25 degrees, light snow in places and sunshine at the end.  Felt pretty good.

Slow milesFast milesTotal Distance
6.600.006.60

6.6 miles wandering.  Easy 9:24 pace.  Cold, but sunny and clear.  A nice morning for a run.  Felt pretty good.  Taking tomorrow off for Christmas and then hope to hit another 6 on Friday and a long run on Saturday.  Need to get a 12 miler in.  Painter's Half marathon in St. George is coming up fast.  I'm not feeling ready, but it's an early event.

Slow milesFast milesTotal Distance
0.000.000.00

Christmas Day.  Didn't run.  New treadmill is all set and ready to go.  No more excuses on cold, wet mornings.

Slow milesFast milesTotal Distance
6.600.006.60

Slow running on snow and ice with cleats.  6.6 miles with Tina and her sister-in-law, Sonya, from Spokane, WA.  People looked at us as if we were nuts out there running on snowy, icy roads, but it was an enjoyable run.  10:00 minute miles was about the best we could do overall.  10 miles, at least, tomorrow is a must.  I hope the roads are cleared and the weather improving.

Slow milesFast milesTotal Distance
10.002.0012.00

10 miler on ice and snow.  Cleats worked okay, but slow run at just under 10 minute miles overall.  4 miles with Sonya and about 8+ with Tina.  Came home at 10 miles and hit 2 more on the treadmill.  Sloppy, ugly, cold, wet weather.  Glad to get in 12.  Painter's Half-marathon in 3 weeks. 

Slow milesFast milesTotal Distance
5.000.005.00

9:30 a.m. run for 5+ miles.  Still on sloppy roads, but warmed up to 33 degrees this morning.  Roads may be better for tomorrow's run.

Slow milesFast milesTotal Distance
4.001.005.00

5.2 miles today out and back on the Skyline route.  Fairly easy in 46:30, or about 8:55 pace.  Sunny and clear.  9:00 a.m. run.  Started out at about 33 degrees, but was 40 degrees at the end.

Comments
From Camille on Wed, Dec 31, 2008 at 10:18:26

great miles today!

Slow milesFast milesTotal Distance
5.001.006.00

Nice sunny morning today.  10:00 a.m.  I did 6 miles in 51:49 at about 8:37 pace overall.  Didn't really push it much, but it seems that these old legs do a bit better after I've been up and moving around some.  Fastest mile was onlyl 8:11, so I wasn't going all that fast at any particular part. 

Slow milesFast milesTotal Distance
214.40100.72315.12
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