Chris "Krash Man" Pope

It has been too long since my last blog.  But I haven't had much exciting to blog about.  I had my knee scoped the week before Christmas.  I haven't run in almost a year and a half due to the pain in my knee.  I have been doing a ton of biking.  I bike three 100 milers and 2 metric centurys.  I have been doing a ton of PT since the scope and things are getting better.

I walk 1 mile yesterday at a 4 incline and then jogged .25 on my treadmill.  It felt great and I only had a little pain.

Today I walked .25 at a 4 incline and then jogged .1 for 1 1/2 miles.   The knee still feels great.  I am sore but it is a good pain.

Biked 6 miles pulling the kids.  It hurt.  It was a hilly route and I pushed it up everyone. 

Got back on the treadmill today.  Walked .2 then ran .1 for a mile.  Then ran .25 at a 10 min pace.  It felt great to pick it up.  I felt a tiny bit of pain after the work out.

Also did a arm work out and some decline squats. 

Had a great ride with my wife.  Did 13.4 miles on my road bike.  It was a bit windy but that didn't bother me much, just my cold fingers.  2.5 miles of the ride was all up hill.  It felt great to feel my quads burn and hurt again.

Ran 4x400 on my treadmill with a 400 walk in between at a 4 incline.  I am tired.

 1st mile 13:14

2nd mile 12:30.

Knee feels great.

Showed up to work early to work out.  I am suprised I got up with the new time change.  At one time I was a morning person and some day I will get back to that.  The treadmill at work has no give to it. It is like running on the hard sidewalk.  I would walk for .20 of a mile at a 4 incline then run for .30 of a mile.  I felt good today but knee didn't like the hard treadmill. 

It is such a nice day outside today.  I got of work early because there was no work to go.  It work in my behalf.  I rode my road bike from my house to my parents house and then took a round about way home. Ended up doing 12.3 miles.  From my place to my parents is all up hill.  It was a hard work out but had fun on the way home.  All down hill baby.  I took the road on the back side of USANA which is about 6200 w.  My top speed was 35.4 mph.  I was fling down the hill.  The last 2 miles home was all flat.  I felt good after my 3.5 mile ride down hill.  I ave. about 21 mph for the last 2 miles.

I haven't run in a week.  I did some great biking last week and went to moab and did some hiking.  

My P.T. told me I was running too slow on my treadmill for my stride. I was running at a 10-11 min pace. So I picked it up to a 8-8:30. Man I am beat and I only did 2 miles.

Work out:

Work out done at a 3 incline.
Walked .2 ran .8 of a mile.  walked .1 ran .9 of  a mile. .3 cool down

1st mile 9:55
2nd 8:45

Did 2 miles on a eliptical at the gym and then .5 of a mile on the indoor track to cool down. I tried to run faster but the dang machine wouldn't let me.

biked 4 mile with laurie pulling the kids.  Then went back out and did 11.5 on my own.  I was able to to 4 miles in 18 min pulling the kids.  Without the kids I did 4 in about 14 min.   Great workout.  I saw some bikers ahead of me and I had to track them down.  Once I finally caught up to them I got chatting with them and found out they live down the street from me.

15.5 miles bike

Biked 10.4 miles pulling the kids while laurie ran.  Then took the kids to swim lessons.  After swim lessons ran a stop and go mile with natalie riding her bike.  she needs to ride her bike more so I don't get "my legs hurt" after .25 of a mile.

 Later in the day about 6pm I ran my first 3 miles.  My mind and body were ready but my lungs wanted to know "what the hell are you doing to me?"  I felt good so I ran a fast pace but it was too fast and I am paying for it now.  

mile 1: 7:26

mile 2: 7:36

mile 3: 8:13

Today is way to windy for biking but I did it any way.  Biked to my bro-in-laws (Jared) place 8.5 miles.  All the way there I had a great tail wind and did 23 mph most of time when I was headed north. At one point on a long flat road I got up to doing 30 mph.  I biked 8.5 miles with jared and then headed home.  I took a round about way to up my miles.  Heading west was easy too.  I was able to do 18 mph for 2 or 3 miles.  

30 miles bike ride

My calves hurt. I was only able to run .5 of a mile.

My calves still hurt a lot.  I did 1 mile.  I guess I will take some time off and bike.