Chris "Krash Man" Pope

I am starting back to running today.  I haven't run in over a month because of my knee.  I ran on my treadmill and I don't like to run on it unless I have too.

Work out per PT. orders:  Run 1 min walk 4 min with an incline for 30 min and focus on form.

Walking for 4 min. sucks so I cut it 3 min.  The incline was at a 8 and I felt it.  My knee felt good during and after the run.  Running today was very different then before.  I had to really try and think about how I was running and make sure I am doing it right.  I have been running forever and now I have to relearn how to run.

Had my PT this moring and warmed up on the eliptical.  That the .8 of a mile.  My PT said things are looking better but it will still take some time to fix my form. 

Biked 12 in the rain with joe.  Started about 6:30pm just off of foot hill blvd and I-215.  Headed north in the subdivion to the zoo and then when up emigration for a mile or 2.  Turned around and came back the same way.  It was an easy ride for me.  The hills killed joe.

I bike to work today and I have a route picked out that I don't have to go over any freeways.  The last time I biked to work I had to go up a lot of hills including over freeways.  I got almost to work and I was way early so I added some more miles to the ride.  I biked up Memory grove to City Creek and then over to LDS hospital.  It only added 2 miles to the ride.  It took me an hour to do 14.5 miles.  

 The ride on the way home as easy because I coasted down the Aves. I did feel my knee again will biking.  I think I just need to take some time off of the bike and slow it down.  I have had more pain in my knee since my 40 mile bike and I think that is what heated it up.  Rid home took 45 min to do 12.5 miles.
 

Had physical theripy this morning with Joel. Did one mile warm up on the eliptical. My physical theripist did this test on my knee and it hurt. He even told me that is would hurt and I let him do it. What was I thinking? He thinks that I have a patellofemoral problem also. He didn't go in to much detail about it but he said we will reevaluate it in 4 weeks.

 Joel told me that I shouldn't have pain in my knee if I am biking down hill or on an easy flat.  He told me to check my seat position.
 

Got up and did an easy 6 mile ride and my knee felt fine.

My knee is feeling better after some rest.  I ran on my treadmill this morning and it sucked.  I was tired when I started and felt the same when I finished.  I ran 1:15 and then walked for 2:45.  I did this for a half an hour.  I can feel that I have lost a lot of my endurance from not running.  I have tried to make it up with the biking but I know its not working.  I think I need to as some different  cross training to try to make it up.

When to PT this morning.  Ran on the elipital and did 1 mile in 10 min.  Things are not better but they are not worse.  My PT we need to reevaluate things in 3 weeks.

Biked 6 miles this morning.  Felt great.

Biked 9.28 miles in 33 min this morning nice and easy. Ave. about 16.9 mph and felt great. Biking is to easy right now. I need to put in some hills or bike more miles.

Ran on the treadmill for 30:21 min. This morning.  I did a 2 min warm up with a 7 incline.  I ran for 1:30 min. at 9 min pace then walked for 2 min. at 15 min pace.  My knee felt good. Only felt pain once for a little bit.  Legs feel tired.

Had pt this morning and did 1 mile on the elliptical (10 min).

My therapist is setting me out on my own now.  I won't go back for 4 weeks.  I still need to do all my stretches and slow running 2-3 times a week.  Still working on relearning my form for running, and I have to make sure it doesn't hurt. 

Took the good ol' back up plan and took the bike out today. Laurie got the treadmill, ha ha.

It was going beautifully, the wind rushing past, man I was flying. Then I decided to go a different way than originally planned. I was 6.5 miles into my ride when I went through the roundabout in lake park. Well they are laying stones and brick and using sand with it all and they little stinkers left some on the road. I took the corner cautiously but it wasn't good enough. My bike cornered really well, up until it hit the ground hard and must have rolled some because both arms look like I've been gettin a little to frisky with sandpaper. I bet you could even find some of my flesh if you went back and looked for it. My thigh on the other hand was saved by the grace of those sexy bike shorts.

I came home a wounded animal and all Laurie could do was say sorry, and keep on running. Had to get her miles in......................

In the end I still finished 7.5 miles in about...............oh I don't know and I don't give a hoot because I hurt, and I was bleeding, and I didn't even get my frosty from wendy's! Maybe I should have taken the treadmill?