Artichoke's Running Blog (Ken Spence)

St. George Marathon

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15% off for Fast Running Blog members at St. George Running Center!

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
97.0030.20127.20
Asics 2170 Gray Miles: 45.20Saucony Guide4 #3 Miles: 11.00Asics Gel Kayano Miles: 51.00Saucony Peregrine Trail Miles: 20.00
Slow milesFast milesTotal Distance
5.000.005.00

6:45 p.m. 5 miles in 44:46. Into Middle Canyon and back via cemetery. Tapering for SGM.

Asics 2170 Gray Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  45 minutes at Gold's Gym with Sharon.  3 x 15 x 6 machines on the upper body weights.  Followed by 20 minutes recumbent cycling.

6:15 p.m.  4 miles fairly easy in 36:28.  Westland route. 

Saucony Guide4 #3 Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

6:15 p.m. 3 easy miles easy in 26:30.

Saucony Guide4 #3 Miles: 3.00
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Slow milesFast milesTotal Distance
0.000.000.00

5:00 a.m. Gold's Gym for 30 minutes. 2x10x6 machines, light upper body weights, followed by 15 minutes recumbent cycling.

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Race: St. George Marathon (26.2 Miles) 03:55:02, Place overall: 2054, Place in age division: 82
Slow milesFast milesTotal Distance
5.0021.2026.20

St. George Marathon. A good run for me. Great temperature with a slight tail wind for first half. Ran carefully with slight left knee (ITB) and right hip issues. Taking shot blox every 3 miles took me strong through the finish and not hitting the wall, which seldom happens to me.

Asics 2170 Gray Miles: 26.20
Comments(6)
Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m. 40 minutes at Gold's Gym w/ Sharon. 20/20 elliptical/cycling workout.

6:15 p.m. 3 miles easy recovery run. 28:10. Coleman loop between 700 S. and Vine.

Asics Gel Kayano Miles: 3.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

5:00 a.m. 40 minutes at Gold's Gym. 3x15x6 machines, light weight reps upper body. 20 minutes recumbent cycling. No run today.

Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m. 40 minutes at Gold's Gym, 20/20 elliptical/cycling workout.

6:15 p.m. 3 easy miles with Pickles on the 150 W. alley path and back along 200 W. in 28:15.

Asics Gel Kayano Miles: 3.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

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

Comments(3)
Slow milesFast milesTotal Distance
3.003.006.00

8:30a.m. 6 miles with Tina up into Middle Canyon and back direct in 52:36. I was way overdressed!

10:00 a.m. 60 minutes at the gym. 20 minutes elliptical, 20 minutes upright cycling, 10 minutes Stairmaster, 10 minutes recumbent cycling.

Asics Gel Kayano Miles: 6.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 40 minutes at Gold's Gym with Sharon. 20/20 elliptical/cycling workout.

5:15 p.m. 4 mile trail run to top of Little Mountain via Scout Wig-wam and the old Settlement Canyon road.

Saucony Peregrine Trail Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m. 40 minutes at Gold's Gym w/ Sharon. 3 x15 x 6 machines, light upper body weights plus 20 minutes recumbent cycling.

5:15 p.m. 3 miles in 28:46 mostly on the grass fields around the High School and Jr.High, 150 W. alley path to and from.

Saucony Peregrine Trail Miles: 3.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. 5 miles very easy with Pickles on the Skyline Route. The deer were out having a mass meeting in the cemetery and at Loma Vista this morning. Met up with Liz and J-dog for about 2 miles or so.

Asics 2170 Gray Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

7:15 a.m. Ivins, Ut. 5 mile easy run with Pickles along the Toe Trail at the base of the red rock cliffs. What a gorgeous morning running while sun just emerged. Those beautiful red cliffs against that clear, blue sky and the red earth contrasting with the green brush. Over to the Tuacahn road and back down to the Snow Canyon Parkway path and back home.

9:15 a.m. 45 minutes at Gold's Gym with Sharon. 20 minutes elliptical, 20 minutes upright stationary bike, 5 minutes on the clunky stair stepper. I like the ones at the Tooele gym better.

Saucony Peregrine Trail Miles: 5.00
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Slow milesFast milesTotal Distance
4.000.004.00

7:30 a.m. Ivins, UT. 4 miles easy with Pickles over to old Highway 91, past Biggest Loser Fitness Ridge and back hoe along 200 W. and 400 S.

11:30 a.m. Gold's Gym with Sharon. 3x15x6 machines followed by 20 minutes on recumbent cycle.

Asics Gel Kayano Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
10.000.0010.00

8:00 a.m. Ivins, Utah. About 10+ miles, didn't take my Garmin. 1 hour 39 minutes. Headed to Snow Canyon, but couldn't get past the Gestapo at the gatehouse because I didn't have my pass on me nor $4.00. I've been running there all summer, but don't like to carry anything, and haven't had to--until today that is. Thank you so much, state of Utah! I'll make sure I carry my pass next time. Do I need to bring my driver's license too, just to prove that it's me? Maybe these turdheads will try to stop 1,500 of us running the half marathon there in two weeks. That would be funny. Enough ranting! Finished my run on Snow Canyon Parkway Trail and Sand Hollow Wash trail, where tax-payer dollars are suffucient enough to not require my pass, or 4 bucks, to use it and then headed back home to Ivins.

5:00 p.m. 6.75 mile mountain bike ride up to and along the Toe Trail at the base of the red rock cliffs up to Tuacahn and back via Painted Hills drive and Snow Canyon Parkway path down Puerto and home. Very nice evening.

Asics Gel Kayano Miles: 10.00
Add Comment
Slow milesFast milesTotal Distance
3.001.004.00

5:00 a.m. 40 minutes at gym, 20/20 elliptical/cycling workout.

6:15 p.m. 4 TM miles in 35:34. Progression run, 9:40 to 8:00 minute pace.

Saucony Guide4 #3 Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5:00 p.m. 20 minutes upper body weights, 3x10x6 machines@ additional 10 lbs. 20 minutes recumbent cycling.

6:15 p.m. 5 miles easy with Pickles on the Westland route. Right hip bugging me a bit tonight. It's getting dark too early now. Takes me a while to get used to running after work in the dark. Probably go back to morning runs soon. Much less traffic.

Asics Gel Kayano Miles: 5.00
Comments(1)
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. Gym 20/20 elliptical/cycling workout.

Thurs. a.m. 4 TM miles in 37:14, progression run

Asics Gel Kayano Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

6:15 p.m.  4 miles easy with Pickles on the alley paths.  My new Garmin 405 is acting up.  It went totally berserk on my run and started changing displays every 3 or 4 seconds.  I need to send it back.  It looks nicer, but it's a piece of junk compared to my old 205.

Asics 2170 Gray Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 4 TM miles at the gym in 36:43 prigression run.

Asics Gel Kayano Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
7.005.0012.00

9:00 a.m.  12 miles in 1:45:07, 8:46 AP.  Six miles with Tina.  Nice sunny fall morning.  I just love running on days like today.  A little brisk at first, but very nice after we got moving.  Ran the Droubay Rd., 1000 N. loop with Tina and then I did my lower Westland loop.  Nice wide road with new pavement down by the USU Extension then headed back up around the cemetery and home.  Splits:  8:11, 8:28, 8:05, 7:27, 8:10, 9:09, 10:00, 8:41, 8:58, 9:20, 9:44, & 8:55.  I feel ready for the Snow Canyon 1/2 Marathon next weekend.

Asics Gel Kayano Miles: 12.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m. Gold's Gym for 40 minutes. 20/20 elliptical/cycling workout,

6:00p.m. 5 mile run easy with Pickles on Skyline Drive route in 47:24.

Asics 2170 Gray Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. Gold's Gym with Sharon. 3x15x6 machines, light upper body weight repetitions. 20 minutes recumbent cycling.

4:30 p.m. 4 mile trail run along the Bonneville Shoreline Trail from City Creek trailhead east 2 miles and back. Slow and easy. Very nice afternoon run. A lot of runners and cyclists on the trail. All very friendly folks.

Saucony Peregrine Trail Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m. 20/20 elliptical / cycling workout at the gym.

5:45 p.m. 4 miles trail running behind Little Mountain with Pickles.

Saucony Peregrine Trail Miles: 4.00
Comments(1)
Slow milesFast milesTotal Distance
97.0030.20127.20
Asics 2170 Gray Miles: 45.20Saucony Guide4 #3 Miles: 11.00Asics Gel Kayano Miles: 51.00Saucony Peregrine Trail Miles: 20.00
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