Artichoke's Running Blog (Ken Spence)

5 miles in 43:56, 8:43 pace. Good to be on the road again these last 3 runs. Felt pretty decent this morning. Moderate effort.

Not really all that fast, but anymore, anything under 9:00 pace at 5 o'clock in the morning in full sweats is a fast run for me.  44:21 or 8:51 pace.  Feeling a bit better each day.  Can't run tomorrow morning unless I get up at 4:00 a.m., since I have to be to an early meeting, but I'll run when I get home tomorrow night.  Cooperative weather and good roads right now.

5 miler tonight at 6:00 p.m. in 43:40 or about 8:40 pace.  42 degrees.  Burned off a lot of frustration from work today, so maybe it was good that I ran afterward instead of first thing this morning.  Of course, on the other hand, maybe I had a crappy day at work because I didn't get a run in this morning.  A lot of snow melting today and with the water running across the streets, it will probably be icy for the morning run, so I'll take it easy tomorrow.  Got an e-mail from Matt today saying he got a 4 miler in on Saturday.  I don't understand seasonal runners for some reason.  He hasn't run a step since the St. George Marathon.  Now he's starting to get into it and build back up his base mileage.  He does this every year.  I think he'd be really good if he'd run all year long, but that's just my opinion.  Everybody's different and to each his own.  I have to run and when the time comes that I have to give this up, it will be very, very tough.

5 miles this morning in 47:44, about 9:31 pace.  Actually pretty slow, but I had run the night before and didn't push at all.  Also ran 1 1/2 miles tonight again, but with my labrador.  She is so out of shape.  I need to start running her a bit.  I was dragging her the last 1/2 mile, but she did okay.  Supposed to be weather in the morning, I think.  Hope I don't have to be on the treadmill, it's been nice not to be on that for a week now.

A slow 48:03 for 5 this morning.  9:36 pace overall.  Roads were dry.  45 degrees.  Long run scheduled tomorrow at 9:00 a.m.

12 miles today in 1:46:21.  Helen ran 8 with us and Tina did 10.  A bit sluggish in places but not bad.  I'll take anything sub 9 minute pace for my long runs.  Weather held off.  Rain overnight, but nothing this morning.  38 miles this week.

Treadmill again.  42:54, 8:35 pace.  Actually ran late on Sunday night having to go in to work early this morning.  Varied pace between 9:15 and 7:30 pace.  Incline betweeen .5 and 3%.

5 miles on the treadmill in 41:53 or 8:22 pace.  Felt pretty good this morning.  Just wanted to avoid the snowy and icy roads.  Still hoping for an early spring, but as they all say, "we need the water."  That's fine, but just keep the snow in the mountains.

5 miles this morning at 5:00 a.m. in 46:04.  Another 4 miler tonight in 37:00, without my Garmin.  Felt a bit sluggish tonight.  Starting two-a-days, 1 day a week for now.  I guess this means my Ogden Marathon training has officially started.  Next week to the track for some Yasso 800's, if it's free of snow, that is. Snow supposed to be coming here again tomorrow and again on Saturday.  I hate February.

5 miles this morning in 45:41, 9:08 pace.  Legs felt amazing good since they didn't feel so good last evening.  I thought I might be a bit slower.  Snow just starting to fall early in the run and started to stick to the roads the last couple of miles.  Trying to gear up for my first 14 miler on Saturday.  Moab is only 5 weeks away!  3 day weekend coming up, so I should be able to work around the storms and icy roads.

5 slow and easy miles at 5:00 a.m. in 47:41 or 9:32 pace.  Dry roads but cold air at about 20 degrees with a light cold breeze.  The older I get the more I become a whiner in the cold, winter weather.  14 miler scheduled for in the morning, but the snow is supposed to come overnight, so we'll see.  Meeting Tina at 9:00 a.m.  I need to at least get in a 12 miler, but I may need to get 5 or 6 in the morning with the rest of them on Sunday if the roads are bad.  Monday is also an option, but snow is expected then also.  Had a pretty good week.

Started out a 9:00 a.m. in light snow and covered roads.  Met Tina and headed east towards the mountains as the snow got worse and roads got slick.  We turned around at 3 and had the snow in our faces and decided to call it good at 6 miles.  I came home, stripped off wet clothes and did another 6 on the "dreadmill".  Took the first 3 at 9:00 minute pace and the last 3 gradually increased from 9:00's to 7:30's.  Felt good.  The snow stopped about an hour later.  That's my luck.  12 total miles in around 1:47.  A good week at 41 miles total.

5 miles in 44:41, 8:55 pace at 8:00 a.m.  Nice to run in some daylight again, but quite overcast and breezy.  Saw Stacey out along with Liz and Roland.  Felt quite sluggish and a bit tired the first half of the run.  A few pick ups coming back.  Last mile in 7:41.  More storm expected tormorrow so I may hit the treadmill.  Feeling pretty good right now.

Treadmill at 5:00 a.m.  43:10 for 5 miles, 8:38 pace.  9:00's to 9:30's first half.  Sub 9:00 gradually to 7:00 towards the end.  Felt okay.

5 miles in 46:00 this morning at 5:00 a.m.  Easy running.  30 degrees and dry roads.  2nd run tonight at 6:30 p.m. at track with first workout of Yasso 800's.  2 x 800 in 3:18 and 3:19 with 400 recovery after each and 3/4 mile warm up and cool down to and from the track.  Felt good to be back at it.  Glad the track was snow free for the two inside lanes.

5 miles at 5:00 a.m. in 47:00 or 9:23 pace.  30 degrees and a light, cool breeze.  Sore left calf muscle after first 3 miles.  Maybe from trackwork last night, but I didn't feel anything until this morning over half way through.  Nothing too serious, I don't think.  Nice to have these dry roads to run on again.  I believe spring is just around the corner!

5 miler in 48:48 at a very slow 9:45 pace.  Calf muscle still a bit sore.  Needed to take it very easy to make sure I'm good for 14 on Saturday.  Supposed to be a glorious day for a long run.  Spring fever has definitely hit me, but I'm sure were still in for some colder, wetter days ahead.  4 weeks to Moab.  My sore ribs are at about 90%.  Everything is looking up. 

14 miles in 1:58:19 or 8:26 pace with Tina at 9:00 a.m.  She pushes me pretty good on those downhills.  Around 7:35 pace coming back down the hill.  A very nice day for a run.  Sunny and warm after getting going.  50 degreees at the end of the run.  Sore calf muscle a problem, but didn't slow me down much except on the uphills.  Worse afterwards.  Hopefully a day or rest will help out. 

5 slow recovery miles in 47:51, 9:33 pace.  50 degrees at 5:00 a.m.

5 miles in 46:47, 9:21 pace overall.  5:00 a.m. and 50 degrees but windy.  Slow running and muddy up near the gate.  My shoes are a mess.  Felt okay.  Didn't push it this morning.  I'm not seeing any runners out lately.  Even on my 14 miler on Saturday, we only saw one other runner.  People are still waiting for spring to get here, but Saturday was fantastic and no day for a dreadmill run.

5 miles very slow at 9:39 pace.  38 degrees.

5 miles at 5:00 a.m. in 46:19 or 9:14 pace oveall.  Trackwork tonight at 6:30 p.m. 3x800 in 3:18, 3:15, and 3:17 with 400 recovery after each.  1/2 mile to and from track.  A bit breezy.

5 miles in 48:03. Light snow but roads were okay. Can't get my Garmin to download onto my computer. Don't know what's wrong. 14 miler tomorrow.

14 miles in 1:58:09.  8:26 pace two weeks in a row.  Near identical times.  Met Tina at 9:00 a.m.  She really helps me push those downhills.  We were flying coming down the Smelter Road.  Struggled the last 2 miles or so, but otherwise a really great run on a nice, sunny day.  A bit nippy starting out.  50 degrees near the end.  Dressed just right.  Shorts with two long sleeved top and gloves.  Really a nice and clear day and quite a view of the lake and valley.  Saw Liz and Roland coming up the hill when we were coming back.  They're planning on doing the Spectrum 10K in St. George towards the end of March.  3 weeks until Moab, runnings going good.  Stretching a bit more, still having some tight hamstrings and calf muscles.  Looking forward to spring.  March arrives tomorrow and that's close enough for me!