Artichoke's Running Blog (Ken Spence)

Week starting Jul 05, 2009

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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. 

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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
45.004.5049.50
Slow milesFast milesTotal Distance
3.452.005.45

7:30 a.m. trail run with Tina and Sonya along the Dark Trail in Settlement Canyon then on pavement to above the gate and back to the car.  Then a fast downhill mile and half home.  A nice run.

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Slow milesFast milesTotal Distance
8.001.009.00

5 miles at 5:10 a.m. in 48:52 solo.  Felt a bit leg weary with no day off last week.  Didn't increase weekly mileage, but the trail run yesterday made me a bit sore.  Another 4 with Gina tonight at 8:00 p.m.  Sluggish at first, but each mile was progressively faster between 11:10 and down to 10:20 pace for final mile.  Pretty warm still, but a light wind in places.

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Slow milesFast milesTotal Distance
6.450.006.45

4 miles with Gina and Matt.  6.45 total miles.  8:30 p.m. run.  Nice and cool the last couple of miles.  Gina struggled early, but ended okay.  She gets a day off tomorrow.

Comments(2)
Slow milesFast milesTotal Distance
2.001.503.50

Yasso 800 workout.  3.5 total miles.  1/2 to and from track.  3x800's in 3:25, 3:22, and 3:21 with 400 recovery between.  Surprised that the times were where I needed them to be, but it was a struggle.  Hope I have legs to do 5 tomorrow morning and then 6 tomorrow night. 

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Slow milesFast milesTotal Distance
10.850.0010.85

5:10 a.m. run, solo.  4.6 miles.  Fairly easy with last mile decent.  Sore from Yasso's last night.  Nice temperature.  Saw Liz and Roland out.  6.25 miles tonight at 8:00 p.m., 4 with Gina.  Her confidences restored with a good run tonight feeling great.  Her splits were 11:02, 11:02, 10:47, and 9:36. 

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Slow milesFast milesTotal Distance
0.000.000.00

Resting up today for long run tomorrow.

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Slow milesFast milesTotal Distance
14.250.0014.25

7:00 a.m. run in Erda with Matt2 and Gina.  Gina made 10 miles for the first time and was elated.  We had bumped her schedule up from 8 to 9, but she already had it in her head that she was going to get to that 10 mile hurdle and she did it!  I was really pleased!   I did 4.25 more on Erday Way and finishing with the 3 mile climb up Droubay Road.  Glad to be done.  I'm beat!

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Slow milesFast milesTotal Distance
45.004.5049.50
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