Chris "Krash Man" Pope

Biked to work and back.  20 miles on my mtn bike.  Pushed it hard.

Great speed work out at the olympic oval.  Did 2 miles warm up.  5x60 m pick ups and then 8x200.  I averaged 34 sec for most of my 200.  

Ran 4 miles out side at a 7:50 pace.  Felt good.  Has some odd popping in my knee and a bit of pain.

I also swam 1500 meters.  I did a 400 m and then 200m repets.  I did one 200 m in 3:57 (PR).

Wow I got up and ran before work.  I cant remember the last time I did that.  It has been so hard to get up and run in the mornings.  Before the knee injury I did it all the time and how it is hard.

Put my wifes bike on the trainer in the living room.  Did 15 min to tune it up.

Great run with runamok in jeremy ranch.  We ran on packed snow most of the time.  The hills rolled up and down the whole route.  It was a blast.  I pushed the up hills hard.

Has a great run on the treadmill today. Work was slow and I clould have left earlier but didn't.  Then I got stuck helping with some odds and ends.  So I ran 5 miles on the treadmill while watching Home alone 2 with my kids.  I felt some pain in my ankle that sucked.  I am betting it is from my sat work out.  The snow we ran on was not even and it tweeked my ankles a bit.  I felt good while running except for one of my calfs.  It hurt.  I need to work on them.  The day after most of my runs my calves hurt. 

Another good 5 mile treadmill run.

Swim Day

Got in a great swim work out. My arms were a bit sore before I started. Practice my flip turns some and I am getting a bit better but not much. I am better at splashing then flip turns. I practiced  for the first 100m. Did a 400 m in 8:14 and then did 3x200 m. Did 50 back recovery and then did my first 600 m. My first 600m. Finished with 50 m back and a sit in the hot tub.

Great run on a snowy morning.  Pushed it hard.  Put on my wifes Yack traks and they helped a ton. Ave 7:58

Ran with my wife in Pine Grove CA.  Ran up mt zion Rd and looped around.  Instead of going home we ran back the way we came.  Mt. Zion Rd is 1.5 miles of almost all up hill. Loved it.

I thought I was in shape and was out to prove I am today.  Started in Jackson CA at Baskin Robins.  This is where my mother in law works.  She is great and does all the cakes for them.  Took ridge road all the way to Pine Grove.  This road is a beast.  If you were not climbing a long killer up hill you were headed down and there wasn't many of them.  There wasn't much of a shoulder most of the time.  So I was running on uneven dirt and gravel.  I am beat.  9.4 miles in 1:28.  It got the best of me, but I will be back to run this road again to get my revenge.  

big hill run.  Ran up Mt Zion Rd.  1 mile of all up hill.  

3 miles at the oval