Artichoke's Running Blog (Ken Spence)

Week starting Mar 18, 2012

Previous WeekRecent 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 MessageMonth ViewYear View
Graph View
Next Week
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:

Click to donate
to Ukraine's Armed Forces
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
15.008.0023.00
Nike Zoom Structure +15 Gray Miles: 23.00
Slow milesFast milesTotal Distance
3.001.004.00

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

6:15  p.m.  4 TM miles at the gym.  35:25, 8:51 AP.  Some progression from 9:50 to 8:00 pace. 

Nike Zoom Structure +15 Gray Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
2.001.003.00

5:00 a.m.  15/15 Elliptical/Cycling workout and 3 x 15 x 3 machines, lt. weight reps.

4:45 p.m.  3 miles to East Elementary via cemetery and back via Upland.  27:46.   9:13 AP. Splits: 9:36, 9:30, 8:33.  Knee feeling okay. Clear and sunny, but still a bit nippy in places. 

Nike Zoom Structure +15 Gray Miles: 3.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  40 minutes at the gym.  15 recumbent, 15 upright, 5 stairmaster, & 5 elliptical.

6:15 p.m.  5 miles on my old Skyline route.  45:46, 9:09 AP.  Out via SR 36, back direct.  Easy running.  Sunny and warming up.  Felt pretty good. 

Nike Zoom Structure +15 Gray Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m.  40 minutes at the gym.  20 elliptical, 20 weights.  3 x 15 x 6 machines.

6:15 p.m.  3 mile run to track and back with 8 laps on the track. 

Nike Zoom Structure +15 Gray Miles: 3.00
Add Comment
Slow milesFast milesTotal Distance
2.006.008.00

8:00 a.m.  8 mile run with Tina up Smelter Road to about mid-point of the big hill and back direct.  1:07:49, 8:29 AP.  Felt pretty good.  Splits:  8:26, 8:35, 7:44, 9:04, 7:44, 8:25, 8:33, 9:19.  Encouraging run today.  55 degrees, but slightly overcast.  5 days running this week, 4 consecutive.  Knee feels to be at about 85-90%.

9:30 a.m.  Gym, light upper body weights.  3 x 15 x 6 machines. 

 

Nike Zoom Structure +15 Gray Miles: 8.00
Add Comment
Slow milesFast milesTotal Distance
15.008.0023.00
Nike Zoom Structure +15 Gray Miles: 23.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: