Artichoke's Running Blog (Ken Spence)

5:00 a.m. 5 miles easy w/ Pickles on Skyline to gate and back via Loma Vista and Upland loop.

6:15 p.m. To track and back via 100 W. and Vine toTHS. 3x800 in 3:28, 3:30+, 3:24 w/ 400 recovery after each. To and from with Rick. Quite warm.

5:00 a.m. Gold's Gym. 3x15x6 machines upper body weights then 20 minutes recumbent cycling.

6:00 p.m. 6+ mile trail run with Rick starting on lower part of Dark Trail then left hand fork trail and up into Bear Trap and back same way. Quite warm until in the shaded part of the upper trail. Pretty tough going up tonight.

5:00 a.m. Gold's Gym: 20/20 elliptical/upright cycling workout.

6:00 p.m. 4 miles easy in 36:36, 9:09 AP with Rick on the Westland route.

5:00 a.m. 40 minutes stationary cycling at the gym. Pretty easy at Level 11. 9.75 miles.

5:15 p.m. Gold's Gym. 3x15x5 machines upper body weights, 20 minutes recumbent cycling.

Provo River Half Marathon tomorrow morning.

7:00 a.m. Provo River 1/2 Marathon. 1:40:37 (Garmin). First race I've run in a long time without chip timing. 20th place overall men. 7:41 AP. Nice run in South Fork and Provo Canyon on the river trail. Haven't run this race since 2007 and the numbers are way down from years ago. About 250 runners. More of a fun run atmosphere, which was actually a nice change of pace. My son, Rick, PR'd at 1:35:34. Great job Rick!