Chris "Krash Man" Pope

I did a nice and easy 6.25 miles with some friends.  It was alittle cold but once you got moving it was fine.

Speed work out day.

I did a mile warm up and then stretched.  I did 4X50 m and 8X200.  I got off to a slow start and when I thought I pick it up for the 2nd and 3rd 200 m the clock didn't show it.  My legs have felt alittle sluggish latly.

200M 

0:37, 0:36, 0:36, 0:33, 0:33, 0:35, 0:34, 0:34. 

I had nice run on the treadmill.  I started at a 8:30 pace for one mile warm up and then went faster.  At the end of 5 miles I was at a 7:20 pace and did that for the last 2 miles.

It was bad morning to run out side.  I met with some friends in Kearns.  After standing around for 5 min. desiding what we were doing someone said "let go run at the Olimpic Oval".   I was ok running in the crazy weather in my shorts.  But it was nice to run indoors.  I did a mile and a half warm up.  As a group we ran one mile easy and then did a tempo mile.  We did that 3 time.

Tempo Miles (times baced on a 440m track)

7:20, 6:50, 7:12.

I ran the next 2 miles at fast pace about 7:30ish.  Ended the work out with a mile cool down.

It was a great race.  I planed to take it nice and easy because I am doing the marathon tomorrow.  I ran the first 11 miles at an 8 min mile pace.  The last 2 I picked it up for fun.  Mile 12 was 7:39 and mile 13 7:07.  One of my faverite parts of the half was running throught Tommorrow Land in the Magic Kingdom.  It was about mile 4 or 5 and it was still dark.  They had all the lights on in Tommorrow Land.  The weather was great also, some where in the 70's.

I met my wife at about mile 12 and run her in for fun.

My goal was to run under 4 hours and I knew that would be easy to do.  But then my wife wanted me to run with her for the first 3 miles because she couldn't find her new friend she  met yesterday during the half marathon.  Guess who she ran in to at mile 5?  That right her new friend.  I left my wife at about mile 3 1/2.  I ran the first 3 mile at a 15 min pace and picked it up to a 8 min pace.  For the rest of the race I was passing runners by the 100's.  At first I felt I was running the wrong race and I know everyone was thinking that I showed up late to the race.  I ran at an 8 min pace till about mile 17.  I felt great so I picked it up to a 7:30 pace.  In the end I got my sub 4 hour but it took some work.   

It was a lot of fun running a half and marathon back to back. I ran back about a half mile and run her in.  I have run at least the last mile of all her marathons with her.  Some times she has need the extra boost by having me run with her.  But most of the time she is doing fine. 

I ran 2 miles today and it was cold.  My legs felt fine but my cavles hurt.

Had to work this morning.  No long run for me.  Did some hill sprints about 12 of them.

I ran inside today and had a great run.  The treadmill is not always the funnest run but you pick you pace and run it.  I started at a 8 min pace and finished at a 7:30 for the last 2 miles.

It was another cold and icy morning.  Got up at 6:30am and ran out side.  I ran out about 1 mile and then turned around and went home and put on my running tights.  It was too cold for shorts today.  Most days the cold doesn't bother me to wear shorts but ever since I got back for Florada I have felt colder.  After putting on tights I went out for another 4 miles.  I averaged a 7:50 for my run this morning.  I wanted to run faster but the snow and ice on the roads and sidewalks slowed me down. 

Speed work out day

I made sure I was at the Olimpic oval by 6:40 because I wanted to do more sprints.  I did a 2 mile warm up and during the 2nd mile I put in some 4X50 meter striders.  I did 10X200 meters and felt great.  I forgot my watch so I have know idea what my splits were.  I wish I had brought it because I felt faster than other workouts.  Finished with a mile cool down.

Dang I love running indoors in the winter.

I did a easy 3 miles on my treadmill with a plus 1 incline at about 8:20 pace.

It was a nice moring in Emigration Canyon.  Alittle cold but I would rather it cold than hot. I had alittle dull pain in my knee that would come and go when I got started.  I felt good up untill about mile 7.5 and then the pain in my right knee didn't stop hurting after I got running.  I ran for a mile or two but it didn't stoped.  So I benched myself.  It is a hard thing to do but I know it will pay off in the end.  I plan to take a week off from running and the see how it is doing.  If it still hurts I will go see my running Dr.(I have an appointment already set up) and see what he has to say.  I hate to take time off but I know it is better to let my knee rest then to try and running on it.