Chris "Krash Man" Pope

Damn rain, Damn rain.  Why does it have to ran on a day I really needed to bike  60+ miles?  So I went to the gym and road 25 mile on a stationary.  When I left the gym it was nice and sunny.  What gives?  Later I biked 15 more miles with my bro-in-law.  

40 miles is not the 60 I wanted but it will have to do.

Today was my day off and I worked out a lot.  Got up and mtn biked 6 miles up city creek canyon.  Was on the muddy trail for about a half mile and then gave up and went to the paved road.  My wheels had some much mud on them I didn't have any traction.  

After my wife got home I ran 3 miles pushing the kids.  Natalie got out at about mile 1.7 and ran home with Laurie.  

I then went to a spin class for 50 min.  It was great and kicked my butt.

Biked 10 miles while the kids were at swim lessons. Then .5 of a mile cool down.

Bike for kids metric century

 65 miles of fun with lots of up hill and down hill.  There was some flats.  The Quads burned.

Salt Lake Century

It was a great flat race.  finished in 5:15.  Which comes out to be a bit over 19 mph ave.  The time is a guess because about 20 miles out part of my cyclometer came off.  At the next rest stop I got some electrical tap and put is back together.  Great ride.

I spent the weekend in Boston and in a ton of little towns in Conneticut. I was helping with the New England Ragnar Relay.  It was a blast but a lot of work.  I went out wend night and stayed at the confert inn and suits.  It was the best inn of the trip.  Thur.  morning I got some training on what I was doing.  I was the course manager for exchange 12-17.  After the training (it was outside of boston) I got my van and drove to Branford CT.  It was a nice long drive.  Spent most of the day setting up the start line and then went to dinner with the staff and other volenteers.  

Friday morning I got up and used my GPS to find a great place to run.  I fond this state park about 10 miles away.  Hammenasset state park and beach.  When I got there they didn't open till 8am and I didn't have time to wait.  So I ran in from the gate to the beach.  Ran on the beach bear foot for some time.  It was a great run.  Later both legs hurt.  Mostly my calf.  

 I worked on friday from 10am till 3am the next day.  It was a long day but I had some Mtn Dew that helped.  Just after exchange 13 was a 7-11 and every time I came by there I filled up my 44 oz cup with Mtn Dew.  I figured I drank 132 oz on my shift.  After I finished my shift I drove back to the Boston area to the finish line hotel.  The hotel was the worst I have ever stayed in.  It was a dive.  After sleeping for only 6 hours I went to the finish line to unload my van and sort it.  Spent most of the day sorting and loading the race stuff.  We finished about 8pm and then went to dinner with the staff.  After dinner we took the vans back to the rental place and went to bed.  I got to bet around 1:30 am.  My flight left at 6:30am, so I didn't get much sleep.

Ran with my little girl and I pushed loren in the stroller.  She did great for the first mile but the 2nd one not so well.  I made her get in the stroller after .75.  I couldn't stand the wine. Did the last mile in about 9 min pushing both kids.

Did some mtn biking this evening with my bro-in-law Jared.  We started at the mouth of Emigration canyon and headed north on the bonniville shoreline trail.  At first we had a good up hill climb that was easy for me but jared didn't do well.  He needs to do some more hill work and I will make sure he gets it.  Hee hee ha ha.  I am the one getting him out biking.  I wish he did some on his own to get stronger and then we could push it harder. Maybe by next year he will be in some good shape to push it harder.  

We did a 4 mile loop.  If I had more time we would have done more but I had to get home to get the kids to swim lessons.   

Laurie went running with a friend this morning so I get to bike in the afternoon.  I headed west from my house to 8400 W.  It was a bit windy but the wind was blowing from north to south.  Then headed south on 8400 W which is also known as U-111.  From 3100 S to 5400 S is all up hill.  It is about 3.5 miles up hill.  Headed down 54th w to the back side of USANA.  There is a little down hill and then it is back up for .3 of a mile.  At this point it is all down hill till 3100 s.  I got a nice recovery on the down hill and then it was back to work on the flats pushing 20mph+.  Did 2 loops in Hidebury and then home.

 20 miles in 1:09:54

17.4 MPH ave

When I got home I stretched and then ran 1 mile on my treadmill.  My quads hurt.  I pushed my ride hard in the wind.