Artichoke's Running Blog (Ken Spence)

Week starting Jul 10, 2011

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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
Totals
Slow milesFast milesTotal Distance
28.005.0033.00
Asics 2150 Gold #4 Miles: 22.00Saucony Peregrine Trail Miles: 10.00Nike Free Miles: 1.00
Mon, Jul 11, 2011
Slow milesFast milesTotal Distance
5.000.005.00

Gold's Gym at 6:15 a.m.  20 minutes elliptical and 20 minutes cycling.  Then out for an easy 5+ mile run into Middle Canyon and back up along the canyon rim to Grimm's gate and back down to the gym.

Asics 2150 Gold #4 Miles: 5.00
Comments(2)
Tue, Jul 12, 2011
Slow milesFast milesTotal Distance
5.000.005.00

5 mile trail run at 7:20 a.m. on the double track through the wig-wam, up behind Little Mountain and past the water tank up into Deer Hollow and back home.  Light rain coming back in the final mile felt very nice.  Easy running.

To the gym by 8:45 a.m. for 40 minutes.  20 minutes elliptical and 20 minutes cycling  (10 upright and 10 recumbent).   

Saucony Peregrine Trail Miles: 5.00
Add Comment
Wed, Jul 13, 2011
Slow milesFast milesTotal Distance
4.000.004.00

5:15 a.m. spin class with Tina at Gold's Gym.  It kicked my butt pretty good for a full hour.

8:15 a.m. 4 mile uphill run from North Pointe Med Center, about 4,600 ft. to my house at 5,100 ft.  80 degrees already.  Slow and steady. 

Asics 2150 Gold #4 Miles: 4.00
Comments(2)
Thu, Jul 14, 2011
Slow milesFast milesTotal Distance
6.000.006.00

At the gym; 30 min. elliptical, 15 min. recumbent cycle, 1 mile TM progression run from 10:00 min. to 8:00 min. pace.  Lt. weights upper body for 20 minutes.  Legs are still sore from that spin class yesterday.  I'm sore in places I've never been before.

5 mile trail run at 8:15 p.m.  Double track behind Little Mountain, past the water tank, and into upper Deer Hollow and back direct.  Easy running. 

Nike Free Miles: 1.00Saucony Peregrine Trail Miles: 5.00
Add Comment
Fri, Jul 15, 2011
Slow milesFast milesTotal Distance
5.000.005.00

Gym at 7:00 a.m.  20 minutes elliptical and 20 minutes cycling.  Then 5 mile run from gym to Angel's Grove in Middle Canyon and back.  47:15.  EZ running at about 8:00 a.m.

Asics 2150 Gold #4 Miles: 5.00
Add Comment
Sat, Jul 16, 2011
Slow milesFast milesTotal Distance
3.005.008.00

8 miles in 1:10:36. 5 @ tempo pace with Tina in 42:17 at 6:00 a.m.  Slow for her, but tempo effort for me.  Felt decent, but pretty slow for the final two miles after leaving her.  33 miles this week.

4:30 p.m. at the gym.  30 minutes elliptical and 30 minutes cycling (15 on recumbent).  20 minutes upper body light weights.   

Asics 2150 Gold #4 Miles: 8.00
Add Comment
Totals
Slow milesFast milesTotal Distance
28.005.0033.00
Asics 2150 Gold #4 Miles: 22.00Saucony Peregrine Trail Miles: 10.00Nike Free Miles: 1.00
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