Artichoke's Running Blog (Ken Spence)

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

5 mile hill run at 7:15 p.m.  Settlement Canyon up Left Hand Fork to Camp Wapiti by Bench trail head and back.  Pretty slow. 

Gym this morning for 40 minutes at 5:00 a.m.  20 min. elliptical and 20 min. cycling.

5 mile trail run at 5:15 p.m.  Quite warm.  Double track behind Little Mountain and by the Water Tank up into Deer Hollow and back direct. 

Gym routine at 5:00 a.m. for 40 minutes before work.  20 min. elliptical, 20 cycling.

5 mile run at 8:15 p.m. into Middle Canyon and back.  46:12.  Final mile at tempo effort.  Felt pretty good tonight.  Temperatures down a bit. 

5:00 a.m. 40 minute gym session.  Cancelled my gym month to month membership and went on 2 year contract with corporate rate at $17 per month.  20 minutes on elliptical and 20 minutes cycling.

5 mile run at 6:30 p.m.  Quite warm.  Double track trail behind Little Mountain to upper Deer Hollow back down to Skyline and home via Mountaineer Drive loop and 400 S. loop.  Forgot to wear my trail shoes.  I can't believe the difference with traction.  I also seem to stub my toe a lot on rocky trails in regular running shoes and have been known to trip and fall down fairly often wearing those.  Not a good thing for an old man.  I haven't fallen once in my trail shoes (knock on wood). 

A slow and sluggish 4 miler at 5:00 a.m. on Skyline Ave. and back via Upland loop, I think.  Didn't wake up until about mile 3.

An hour at the gym at 9:00 a.m. after an hour cleaning at the church.  20 min. ellipticlal, 20 min. cycling, and 20 min. light weight reps.

5 miles running into Middle Canyon and back t the gym.  EZ running.