Ken Larsen's website - Jogging
I've been an avid jogger since 1978. In my early jogging years I ran in numerous 10 kilometer races, two half marathons, and three marathons.
Personal records:
|
Distance |
Time |
Time/mile |
Date |
Comments |
|
Marathon (26.2 miles) |
3:35:29 |
8:14 |
Jan 3, 1981 |
Charlotte Observer Marathon |
| Half marathon (13.1 miles) | 1:40:52 | 7:42 | October 7, 1979 | Durham, NC |
|
10 kilometers |
40:48 |
6:34 |
June 21, 1980 |
|
|
5 kilometers |
19:38 |
6:19 |
June 13, 1980 |
On a track |
|
1 mile |
5:33 |
5:33 |
June 29, 1979 |
On a track |
Races ran in 2002:
|
Distance |
Time |
Time/mile |
Date |
Location |
|
10 kilometers |
56:19 |
9:05 |
Sept 7 |
Carrboro, NC |
|
10 kilometers |
54:44 |
8:49 |
Nov 16 |
Raleigh, NC |
Races ran in 2004:
|
Distance |
Time |
Time/mile |
Date |
Location |
|
5 kilometers |
27:22 |
8:49 |
April 17 |
Chapel Hill, NC |
|
10 kilometers |
52:46 |
8:30 |
Oct 2 |
Carrboro, NC |
|
4 kilometers |
20:18 |
8:10 |
Oct 30 |
Chapel Hill, NC |
|
4 miles |
36:04 |
9:01 |
Nov 6 |
Duke Forest |
Races ran in 2005:
|
Distance |
Time |
Time/mile |
Date |
Location |
|
5 kilometers |
26:14* |
8:28 |
April 9 |
Chapel Hill, NC |
|
4 miles |
32:28 |
8:07 |
July 4 |
Carrboro, NC |
|
10 kilometers |
51:22 |
8:16 |
Oct 1 |
Carrboro, NC |
| 4 kilometers | 20:31 | 8:14 | Oct 30 | Chapel Hill, NC |
| 8 kilometers | 41:32 | 8:21** | Nov 24 | Carrboro, NC |
| 5 kilometers | 27:28 | 8:51*** | Dec 11 | Chapel Hill, NC |
|
* -wins 2nd place in my age bracket |
||||
| ** -trained by wearing one pound ankle weights during my eight training runs (two at 4.61 miles; last six at 5.44 miles). | ||||
| *** -Southern Village section of Chapel Hill. Very steep hills - one uphill had a 7.2% grade; another near the finish had a 5.9% grade. | ||||
Races ran in 2006:
|
Distance |
Time |
Time/mile |
Date |
Location |
| 4 kilometers | 21:24 | 8:36 | Oct 28 | Chapel Hill, NC |
| 10 kilometers | 59:54 | 9:39 | Nov 4 | Hillsborough, NC |
| 8 kilometers | 43:25 | 8:44 | Nov 23 | Carrboro, NC |
| 5 kilometers | 27:11 | 8:46 | Dec 10 | Chapel Hill, NC |
| 5 kilometers | 29:17 | 9:26 | Dec 17 | Cary, NC |
| 5 kilometers | 26:20 | 8:29 | Dec 31 | Chapel Hill, NC on a track |
Races ran in 2007:
|
Distance |
Time |
Time/mile |
Date |
Location |
|
5 kilometers |
25:48 |
8:18 |
Feb 17 |
Chapel Hill, NC |
|
5 kilometers |
26:47 | 8:37 | March 24 | Carrboro, NC |
| 5 kilometers | 26:27 | 8:32 | April 28 | Durham, NC |
| 5 kilometers | 28:30 | 9:12 | June 9 | Raleigh, NC |
| 4 miles | 33:42 | 8:26 | July 4 | Carrboro, NC |
| 10 kilometers | 54:58 | 8:51 | Oct 6 | Carrboro NC |
| 4 kilometers | 20:49 | 8:23 | Oct 27 | Chapel Hill, NC |
| 8 kilometers | 42:46 | 8:36 | Nov 22 | Carrboro, NC |
Races ran in 2008:
|
Distance |
Time |
Time/mile |
Date |
Location |
|
5 kilometers |
27:24 |
8:50 |
April 26 |
Durham, NC |
| 4 miles | 35:05 | 8:46 | July 4 | Carrboro, NC |
The erosion of time
Here are my times for various track events in 1979-1980 and 2008-2018:
|
Distance |
1979-1980
best |
2008
best
time |
2009
best
time |
2010
best
time |
2011
best
time |
2012
best
time |
2013 best time |
2014 best time |
2015 best time |
2016 best time |
2017 best time |
2018 best time |
2019 best time |
|
100 meters |
14.8 |
19.5 |
|
19.46 |
19.41 |
|
18.68 | 20.22 | 18.88 | 19.66 | 20.44 | 20.18 | |
|
200 meters |
30.2 |
38.78 |
|
40.16 |
39.75 |
39.51 |
38.06 | 39.63 | 39.69 | 42.41 | 42.63 | 42.34 | |
|
400 meters |
1:07.5 |
1:28.65 |
|
1:28.75 |
1:30.81 |
|
1:32.47 | 1:31 | 2:06 | 1:37.44 | 1:36.37 | 1:45 | 1:43.94 |
|
800 meters |
2:30 |
3:24 |
3:38 |
3:39 |
3:36 |
3:51 |
3:42 | 3:44 | 4:03 | 4:04 | 4:18 | 4:13 | |
|
1500 meters |
5:20 |
6:57 |
7:03 |
7:10 |
7:27 |
|
7:30 | 7:42 | 10:06 | 8:10 | 7:53 | 8:32 | 8:35 |
|
mile |
5:33 |
7:35 |
7:43 |
7:45 |
7:47 |
8:21 |
7:52 | 8:17 | 11:32 | 8:20 | 8:44 | 9:00 | 9:11 |
|
3000 meters |
12:09 |
15:54 |
15:53 |
|
|
|
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|
5000 meters |
19:38 |
27:29 |
27:10 |
|
|
|
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|
1500 meter race walk |
|
|
11:24 |
10:44 |
10:43 |
|
11:02 | 12:20 | 12:11 | ||||
|
Mile race walk |
|
|
|
11:40 |
11:50 |
12:07 |
12:50 | 12:49 | 12:59 |
2015 was an off year as I battled tonsil cancer during January-March.
All times were as a participant in the Carolina Godiva Track Club summer track series. In 2008 I rejoined their club after an absence of 28 years. They hold a track meet every Wednesday evening from mid-May through the first week in August. I intend to participate every week.
When I'm not training for a race I usually jog at a 12 minutes/mile pace on a 4.5 mile route near my home.
In 1980 I averaged 37 miles per week or 5.3 miles per day.
In 2004 I jogged 746 miles - an average of 14.27 miles per week or 2 miles per day.
In 2005 I jogged 880 miles - an average of 16.88 miles per week or 2.4 miles per day.
In 2006 I jogged 780 miles - an average of 14.96 miles per week or 2.1 miles per day.
In 2007 I jogged 876 miles - an average of 16.80 miles per week or 2.4 miles per day.
In 2008 I jogged 479 miles - an average of 9.16 miles per week or 1.3 miles per day. A hamstring/hip tendon injury in July sidelined me for several months.
In 2009 I jogged 563 miles - an average of 10.8 miles per week or 1.5 miles per day. A hamstring/hip tendon injury in July sidelined me for several months.
In 2010 I jogged 553 miles - an average of 10.6 miles per week or 1.5 miles per day.
In 2011 I jogged 655 miles - an average of 12.6 miles per week or 1.8 miles per day.
In 2012 I jogged 653 miles - an average of 12.5 miles per week or 1.8 miles per day.