Artichoke's Running Blog (Ken Spence)

Week starting Feb 20, 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 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
34.0017.0051.00
Asics 2150 Red #1 Miles: 41.00Asics 2150 Gold #3 Miles: 10.00
Slow milesFast milesTotal Distance
6.0010.0016.00

16 miles in 2:27:17.  9:12 average pace.  Very easy to moderate effort throughout.  Last 10 with Tina and Helen.  Met them out on the Smelter Road hills.  They did 14.  A nice sunny day, although still a little cold, especially when the breeze would hit us.  Felt surprisingly well.  Yesterday my back was the absolute worst it's been.  Even before my run I thought it wasn't a good idea to even go today.  Decided I would try it and cut it short if I was hurting.  I could feel it the first 4 or 5 miles and then it just got feeling better.  No problem at all for the final 10, so that was really encouraging.  I felt strong even on the downhill portions and into Erda.  Finished at Stansbury Park today.  Not a real fast effort, but right where I wanted to be today.

Asics 2150 Red #1 Miles: 16.00
Comments(2)
Slow milesFast milesTotal Distance
5.000.005.00

5 easy recovery miles at 5:05 a.m.  Skyline route to gate and back thru Loma Vista and along Upland.  30 degrees.  Some breeze.

Asics 2150 Red #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5 miles at 5:05 a.m. slow running on the Skyline route to 1400 E. and south towards the water tank, home via Upland.  Feeling a bit better, but mornings are the worst part of my day with the back problems.

Asics 2150 Red #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
7.002.009.00

5 miles easy at 5:05 a.m. to Grimm's Gate along Skyline and back via Loma Vista and Upland loops.  Not feeling as good as yesterday.

 4 miles at 6:05 p.m.   Progression run starting out at 10:00 min. pace and ending with 8:00 min. pace.  Back was a bit better than this morning. 

Asics 2150 Gold #3 Miles: 4.00Asics 2150 Red #1 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

Bagged my run this morning hoping the rest will help me with a long run tomorrow......likely in the snow!

Add Comment
Slow milesFast milesTotal Distance
11.005.0016.00

16 miles total today in a weird way.  Woke up to 8"-10" of snow.  Roads were a mess and being plowed.  Tina called to cancel, I was going to do the same.  Hit the treadmill at 6:30 a.m. for 5.33 miles, progression run from 10:00 min. pace to 7:30 pace.  Roads dried out fast so I went out for a second run of the day at 11:00 a.m., another 5.33 miles in 50:31, pretty easy pace, snowing but not sticking.  Then a third run at 3:45 p.m. again for 5.33 TM miles in 45:58, progression run same as this morning.  Felt pretty good on the last two runs.  Maybe I need to give up running in the early mornings when my back is at its worst.  

Asics 2150 Gold #3 Miles: 6.00Asics 2150 Red #1 Miles: 10.00
Add Comment
Slow milesFast milesTotal Distance
34.0017.0051.00
Asics 2150 Red #1 Miles: 41.00Asics 2150 Gold #3 Miles: 10.00
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