Artichoke's Running Blog (Ken Spence)

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

6:15 p.m. 5 miles in 47:39.  Into mouth of Middle Canyon and back via cemetery.  85+ degrees.   Back felt good tonight.

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

5 miles tonight at 6:15 p.m.  4 miles on the grass at TJHS and THS, easy running in minimalist shoes.  Felt good. 

40 minutes at the gym at 5:00 a.m. 20 min. elliptical and 20 minutes upright cycle.

5 mile run at 8:20 p.m. Wandering the streets through the cemetery up to East Elementary and back down to West Elementary and looping back home. Easy running, windy.

Gym at 5:00 a.m.  40 minutes with 20 minutes elliptical and 20 minutes cycling (10 upright +10 recumbent).

5 mile trail run at 5:45 p.m. on the Dark Trail in Settlement Canyon up above the gate and back.  Also back down to the dam and across to the spillway and back.   Easy running, nice and shaded along the trail.

 Second round of cortisone shots in my L4, L5, and S1 disks tomorrow at 10:30 a.m.  First round has helped quite a bit.  I had 3 good weeks running after one week off after the shots.  I hope the doctor will let me run sooner this time, since all is going fairly well.

Gold's Gym at 7:00 a.m.  30 minutes elliptical and 30 minutes cycling (20 min. upright + 10 min. recumbent).  15 minutes upper body weights, light 3 sets of 15 at 5 machines.

Hospital at 10:30 a.m. to 3:00 p.m. for cortisone injections.  A bit more painful this time than on June 3rd.  Not sure why.  Doc said I can start running again on Monday and don't have to wait a week this time, since I'm running fairly decently right now.