Artichoke's Running Blog (Ken Spence)

Week starting Dec 11, 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 24)

Boston Marathon 2006, 2007, 2008, 2016, 2017

Running for 35 years, logged 54,000 miles since 1982. 36 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 40 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 8 grandchildren.  2 sons are runners. I celebrated 35 years of running madness, insanity, or at least OCD, on August 23rd, 2017. 

Favorite Blogs:

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
20.0010.0030.00
Saucony Guide4 #2 Miles: 27.00Saucony Guide4 #1 Miles: 3.00
Slow milesFast milesTotal Distance
4.000.004.00

5:00 a.m.  40 minutes at the gym.  20/20 elliptical/cycling with Tina.

5:30 p.m.  4 miles on the Westland Route.  Pretty easy.  37:47.  32 degrees.  A bit overdressed.

 

Saucony Guide4 #2 Miles: 4.00
Add Comment
Slow milesFast milesTotal Distance
0.003.003.00

5:00 a.m.  40 minutes at the gym with Sharon.  20/20 elliptical/cycling workout.

6:15 p.m.  3 miles TM at the gym tempo run in 25:42, 8:34 AP.  Progression down to 7:30 pace.  Light upper body weight reps of 3 x 15 x 6 machines.

Saucony Guide4 #2 Miles: 3.00
Add Comment
Slow milesFast milesTotal Distance
4.001.005.00

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

5:15 p.m.  5 TM miles in 46:00 at the gym.  Mostly easy. Progression up to 8:30 pace. 

Saucony Guide4 #2 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5:00 a.m.  40 minutes at the gym with Sharon.  20/20 elliptical/cycling.

5:45 p.m.  5 TM miles at the gym, easy running. 

Saucony Guide4 #2 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

5:00 a.m.  3 TM miles at home.  Very easy.

Saucony Guide4 #1 Miles: 3.00
Add Comment
Slow milesFast milesTotal Distance
4.006.0010.00

9:00 a.m. 10 mile run in 1:30:40.  6 miles with Tina.  Cold, but sunny and clear.  Slow final 4 miles on my own.  30 mile week.

11:00 a.m.  Gym.  Upper body light weight reps.  3 x 15 x 7 machines. 

Saucony Guide4 #2 Miles: 10.00
Add Comment
Slow milesFast milesTotal Distance
20.0010.0030.00
Saucony Guide4 #2 Miles: 27.00Saucony Guide4 #1 Miles: 3.00
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