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.

Knee update

I went to the pool last week to swim and my knee felt great.  I am not a swimmer but I got a good work out.  It kicked my butt.  I also ran in the pool to see what that would do for my knee. 

 I ran 1.25 slow today and about a mile into my run my knee started to have the same uncomfortable pain, so I stopped. 

I felt the same slight pain in my knee about a mile and a half in to my run.  I ran with the pain for another half to see what it would so.  It didn't go away.  I can run with the pain but it doesn't feel right.  I want to run but my knee doesn't want to let me.  What do I do?  I have an appointment to see Dr. Toronto next week and hopefully he can make some sence out of it.

I ran at the Oval today.  I did a mile warm up and then ran 2 more miles.  My knee didn't start to bug me till about mile 2.567.  I did some short pickups but no speed work.

resting the knee.

It was a nice day for running.  I didn't have to wear all of the winter gear.  I ran 3/4 of a mile and then streched.  I had a good run.  I flet my knee off and on but it wan't bad.  If any thing it felt tight and not sore.  I ave. about a 8:20 for the 3 miles this morning. 

Appointment with Dr. Tronto tomorrow. 

Running update!

I had my appointment with Dr. Tronto this morning.  He took an x-ray of my knee and every thing came back normal.  He examed my knee by puching on in here and there and moving it this way and that way.  When he pushed on my knee where I have pain while running it hurt more than ever.  Go figure.  You puch on a sore spot and it hurts. 

Diagnosis:  patella tendinitis

He is puting my on prednisone and some more rest.  I am to take the rest of the week off and then do a 3-4 miler this weekend.  Then report back to on Monday.  I am happy that it wasn't anything long term and that I will be back to running soon.

Knee Test # 1

Went running at 4:00 pm and ran about the same route I did the day before my Dr. appointment.  I started out at a nice and easy pace about 8:10.  My body wanted to run faster but my lungs said "No Way"!  I felt a little winded but I know that it from the lack of training I haven't been able to do.  At about mile 2.5 I felt a slight twings in my knee but not much.  A the end of the 3 mile run I felt good.  I feel I am on the right track to recovery. 

Test successful  :)

Knee test #2

I ran with a group of friends in Sugerhouse park.  It was a cold morning so I don't know if it was my knee in pain or just really cold.  But I felt great.

It was a great day to run but not that great for the knee.  I felt great up untill about 3.7 and then I felt my knee.  It wasn't too bad but I was hopein to feel nothing at all.

Ran with locomotion this morning in Kearns.  At mile 1.25 my knee started to hurt.  So I turned around and went home.

Got up at 8:00am and ran 4.6 miles.  I ran the first 2 miles with my wife.  Natalie rode her bike and I pushed loren in the stroller.  I picked it up to a 8:30 pace.  I felt my knee off and on for the first 3 miles.  Just after mile 4 it started to hurt.

I got up at 7:00 am and ran 4 miles.  I felt my knee off and on for the first 2 miles.  At mile 3.6 my knee really started to hurt and hurt till mile 4. 

I had a nice run today.  I ran on the Jordan River Parkway but it wasn't on the nice part of time.  If any of you have run this stretch you know what I mean. I started by my sisters about 700 S and headed south from there.  One of the nice parts of my run was running past the Peace Gardens.  The parkway runs along the back side of it about 900 S.  I felt my knee alittle today.  I have notest if I run over 3 1/2-4 in hurts and is more than a little discomferting. 

ran another 3 miles. 24:45

Running only 3 miles is getting old.  So I have started to pick up the pace to see how that would effect my knee.  Todays 3 mile run was 50 sec. faster than yesterdays 23:55.  I am still feeling a little discomfort in my knee when I run and sometimes when I walk.  when I run is comes and go. 

I ran after work today because I couldn't get out of bed.  Now that I am not running every day I am finding it harder and harder to get up some mornings.  Todays 3 mile run when great.  I took the first mile nice and easy about a 8:00 min. pace.  The next mile I picked it up to see what my knee would do.  I still felt the mild discomfort in my knee.  At the end of mile 2 I felt my lungs start to hurt.  I haven't run this fast for some time and my lungs didn't like it, but I kept pushing on.  At mile 2.5 I felt my legs start to get weak.  My legs didn't like the pace as well.  I ended running the 3 mile run in 22:25. 

For yesterday being the warmest day of the year, why did it snow this morning? 

I got up at 7:00am and it was snowing.  The snow changed to rain and then quickly stopped.  Like always I felt the slight discomfert in my knee come and go.  I ran 3.5 miles and felt great.  I am going to slowly add some more miles to test how my knee is doing.  If it feels ok I will add some more.  I hope things are getting better. 

I ran on my tread mill this morning and things went will.  I got a patella tendon band this last weekend.  It goes right under the knee and it is should reduce pain in the knee.  I don't know if it works yet.  I will have to do some more running with it on to see if it helps.  3.5 miles felt good.  I am hoping to start running 4 miles next week

I think with out fail I always pick the one day in the week the weather decides to snows to go for a run.  I could have run yesterday or tomorrow but did I? No I picked today to get up and run.  I figured since I was up I better go run.  The snow started as small balls pelting me from the north and I was running in to it.  When I turned around the snow changed to big fluffy flake but again it was in my face.  Why does this always happen?  You think to your self when I turn around things will be better but then the weather throws you a curve ball by changing directions.

I ran with with some good friends of mine this morning.  They are not just friends to me there team mates.  If they haven't seen me for some time they don't  care if  I am taking more time off due to my injury or taking it easy.  They email you nonstop telling you they miss you and that you should come and run with them or they will kick your butt.  Ok I made that last part up but I wouldn't put it past them to do some thing like that.  I ran 2.5 miles out with them in kearns and then I ran back to my car.  It was great to run with them and not by myself.   I still felt my knee but when I was done I didn't feel the major pain like I did 4 weeks ago when I ran 4 miles.  Things are getting better.  I am so happy that I will be able to run longer miles soon.  

I ran on my treadmill today.  I felt alittle slugish.

I did some cross training today. I rode 6 miles on my mountain bike at an ave. of 14.5 mph. I hurt alittle differnently today. I am looking at doing a 100 mile bike ride this year. I don't know if it will happen but I will get some cross training out of it.

I ran at the oval and it was nice compared to the rainy cold weather out side.  I ran with Coach, Christina and Renae for the first 2 miles and then picked it up for the last one.  I wanted to run more but I had to get to work.

I went to donaite blood today but I wasn't able because my Iron level was too low. I needed a 38 to donaite and I was a 35 (normal for men is 40-50).  I have never had a problem with my Iron level.  The tech that was doing the precheck asked if I was a runner.  She told me runners some times have low Iron levels.  Then another tech asked me if I took x-rays (I was wearing green OR scrubs).  My wife looked up Low Iron level on the internet and it said that exposure to x-rays can cause low Iron.  But I know I haven't been exposed to radioation.  I am always out of the room when I take my x-rays.  So, my wife wants me to get a physical to see if there is any thing wrong.  You know the heart test, blood work and what ever else the Dr things he needs to do.  But I will not turn my head and cough!!   I have also been having a lot of head aches that I can't explain for the past 3-4 weeks or maybe longer. 

I ran the first mile or so with my wife and kids nice and easy.  I picked it up for the next 4 and felt great.  I finished the last mile with my wife.  My knee felt ok but hurt alittle more than normal.  

My knee still isn't feeling well after my 6 mile run this last Sat. I think I need to get back and see the Dr. I did a 6 mile bike ride this morning and my knee felt great. I ave. a 14.9 mph.

I did my first spin class today.  My sister-in-law is an instructor at a local gym in Jackson CA.  I am in CA to visit family and wanted a butt kickin.  If any one could do it she could.  I great untill about half way through the class and then my quads burned.  I had a great time and my knee didn't hurt.  I think I might be doing a lot more biking as a cross trainer till my knee gets better.

I had a nice and easy run with my wife down the main street of Pine Grove CA.  This the place where she grew up.  It is a small town and ran down main street and back really quick.  After that I ran up Mt. Zion Rd.  It remides me a lot of the watach back relay near the end when I was  running up the back side of park city just be for the Ragnar.  It just goes up and up.  I felt my knee at about  mile 2.5 on this long stretch of up hill.  I stopped at the top and turned around.

 This is the first time I have run since the 5th of April.  I took a week and a half off to see what it would do for my knee.  I don't know if it helped yet but I will give it some more time.

2 miles nice and easy

Biked 10 miles this morning in 43:00 at an ave. of 14 mph.  

got up at 6:00am and thought it would be fun to bike to work. I left at 6:30 am and it was alittle chilli. It was fun but biking up the Ave. to LDS hospital isn't easy. My quads really burned. When I got to work I looked at my watch and wondered how I got to work so early. Well, I left an hour to early. I could have slept for an hour more. I biked about 13-14 miles and it took me an hour. I don't know exactly how fare I rode because my GPS Died.

I only bike a little way home about 2 miles. I met my wife and kids down town to celebrate my getting in to Angio school.

Ran 5 miles with my wife while pushing the kids in the running stroller.  My knee hurt a little when we were done.

Had the day off so I went on a ride with the wife and kids.  I pulled the trailer and boy did it make things harder.  I was keeping about the same pace I do with out the kids if you don't count all the stop and go.  I ave. about 12 mph for 10.3 miles.  At mile 9 we stopped at a 7-11 for a slurpee.  Boy it was good.  

rode 10.5 miles. It felt great.

12.5 bike.  I  biked my fastest 10 miler today 41:30.  

10.5 mile bike.  I saw my PT on Tue and he gave me more stretches to do and they hurt.

I biked 7 miles this morning and then another 2.5 at PT.  I think things are going well.  I have a running analysis next week as well and an ultrasound on my knee.

got my new road bike today and did 6 miles.  I feel faster.  I did an out and back through a subdivion and at one point kept up with a car for a half mile.

Did 6 miles on the new road bike.  Over all I am taking 30 sec or more off a mile on the new bike.  I feel my self working harder even though I have the new bike

Running analysis tomorrow and Ultra sound on Thursday. 

biked 6.5 miles and hit a max speed of 30 mph on a slight down hill.

Went to my P.T. today and he had me warm up on an eliptical.  It felt good to do some kind of running.  He has me doing form drills, hip flexer stretches, other stretches, and how some light running on an incline.  He wants me to run 1 min and walk 3-4 and do this for 30 min.  If this feel good I will do less walking and more running.   

Knee update coming soon!! 

I wish I could say I did some running miles this weekend and I almost wasn't able to bike today.  We were short at work today or at least we thought were yesterday.  So my boss told me to plan on coming in because I was the call tech.  I got to work hoping the person we didn't think would be there would show up and brought my bike to work.  About 15 min. after 8 I went walking around the department and found the person we didn't think would be here (we couldn't get a hold of her last night to see if she was coming in).   I was so happy to see her because that meant I could leave.  I met Joe V.  at wasatch touring for a long ride.   It was a small group but I still had a great time.  The Plan was to bike from 7th E to Saltair.  Joe told me it was going to be about a 30 mile ride.  Well it turned out to be 40 and my longest ride before this was 13 miles.   The ride was really stop and go till we got out by the airport and then we picked it up a bit.  After passing the airport we got on to the old highway headed to Saltair.  Once on the old highway Joe, james and my self took off.  We ave. 20-22 mph on that stretch by takin' turns leading.  

 I forgot the sunscreen and my arms and legs are burnt.

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?

Ran of the treadmill.  My knee started to hurt so I stopped.

I went and donated blood today. I was glad to hear that they wanted my blood. Last time I tried to donate my hemaocrit (iron levels) were too love. I was a 35 last time and a 40 this time. When I was done the Vampire told me not to be out in the sun much till Sat. I told her I was going biking on Friday. She told me NO Sat. I forgot to ask her "Why".

Well I didn't listen to the Vampire I went biking 2 hours later. I took my 2 year old boy Loren in the bike stroller for a 9 mile bike. Boy did that stroller slow me down. It was a nice workout even though I wasn't going that fast, but I worked hard.

Biked this moring pulling the kids while my wife ran.  Started at the capital and headed for the zoo via the U of U.  If any of you have run this way, you would know that this is not a easy run.  I love running this route and taking on the hills.  But Pulling a bike trailer was tuff.  I have two kids, Natalie about 35 lbs and Loren 25 lbs.  Now add on the about 10 -15 lb for the trailer it self. Have you ever tryed to pull 80 lbs up a steep hill?  Not much fun, my quads killed.  This is one of the best work outs my quads have had in months. 

Once we hit the 'U' I made a little detour to Foothill Blvd to find a gas station to get a treat for the kids.  They have been so good riding in the trailer even after finding out the batties on the DVD player were dead.  Met back up with Laurie by the post office on Sunnyside just before the Zoo.  The ride back was much easier than the trip out.  Yes there was still some good sized hills to climb but nothing like the ride out.  In the end I did 22 mles with all my looping back to stay with Laurie.  When I got back to the capital I stoped to take to the kids and they didn't relpy.  I didn't know riding in a bike trailer could be so tiring. 

I have found a Century that I want to do.  It is the end of Sept. and starts in Heber. 

Ran on the treadmill and felt good.  I didn't feel me knee much. 

Got up at 6:15 and biked 15.3 miles at on ave of 16.4 mph.  I took it easy but not too easy.  I thought I had bike far enough from my house that I didn't have to do loops up and down side streets to get my 15 in.  I biked west to about 6200 w and then headed east to the frontege road of 201.  Went South past the Rock Mountian race way to about 4000 w.  The hills in lake park weren't that bad and I able to maintain a nice 16 mph up the hills.  From here I took more turns than I want to list or bore you with the details.   

Biked 10 miles in about 47 min.  

It was an easy run today just like most of the others. 

Ran out side for the first time in about .... I don't know how long it has been but its has been at least a month.  I walked for 1:30 min at about 14:00 to 15:00 min pace and ran for 2:30 min at a 7:40 to 8:00 min pace.  It felt good to run out side.   

Biked 10 miles nice and easy with Laurie.  But If she askes I work hard.  She was riding my road bike pulling the kids for a harder workout and to get ready for her tri.

Ran 3 miles on the treadmill in 30 min.  My legs felt tired and tight when I started but felt better  after the first mile.  I would run for 2:30 min at about a 8:13 pace and then walk for 1:30 mins at about 14:38 pace.  I am slowly working back up.

Today  I went Mtn. biking with Leslies' husband and friends while my wife ran the same trail with Leslie and  Maurine. I can't remember the last time I went mountain biking so I planed to take it easy (it didn't help).  

We started at the top of big cottonwood canyon on the crest trial.  The first mile was a killer, all up hill.  The call it "puke hill" sounds like something I would love.  There was no "Ralphing" this time and I even biked of the hill with almost no walking.  I walk the last 50m only because it was really steep and I could get any traction to get moving.  It was a great ride but I wish I was running it.  This trail is part of he wasatch 100 but it is run the oppisite direction.  

Just for all of you know I lived up to my nick name on this ride.  I only krashed 3 times but I stopped counting the number of time my bike krashed after I hit 7.   My bike went down many times without me.  I felt my bike goin' down so I bailed.  I wish I had my own film crew to catch all of them on tape because many of them were very funny.  Now my last krash was the grandest of them all.   After crossing from Cottonwood canyon to Millcreek canyon we jumped on the Pipeline trail and it was very rocky.  It made my hands go numb.  Near the end of the trial it headed down steep and was rocky.   I was braking hard and my had slipped of the brake and it jurked my handle bars side ways and down I went hard on my right side.  I hit my head, shoulder and 5th metacarpal.  I layed in the middle of the trail for a little less than a min.  If I had stayed any longer I might have been run over by some other rider that were right be hind me.  Got some new dents in my helmet and a prescription of loritab :)

After picking up Laurie I felt I needed to go to the ER.  My hand hurt so bad that I was almost sure it was broken.  I went to LDS hospital and a My friend Jen Q took my x-rays. I am glad I just badly bruised my hand and not broken.   

It was hard to get up and run this moring.  I am back for vacation and I can't sleep in any more.  My hand is feeling so much better then it did a week ago.  I walk/ ran the first mile in about 9:45 and then ran the 2nd mile without any walking.  I did the 2nd mile in 7:58 and it felt great to run with out any walking.  The 3rd mile I walked for 1 min at the start then ran for about 4 min then walk for another min and finished up with running the rest of the mile.  3rd mile 9:35.  I only felt a little pain in my knee for about 20 sec and then it went away.

Bike 3 mile tonight with my wife.  She ran and I pulled Loren in the stroller.  We went to Walmart and back to get some things we need.

Biked 10 miles this moring in about 39 min.  It was nice weather for a ride. 

My car broke down this past weekend so I biked to work.  For the most part it is an easy 12.5 miles, but the last part up the aves. to the hospital.  

I had a nice run this morning.  I ran for .3 of a mile then walked for one min.  I ran the next 1.7 miles with out any walking.  I walked for one min at the being of mile 3 and 4 and that was it.  I felt relaxed  and my body wanted to run faster, but I held back.  I ran the last .3 to home at a 7:30 pace.  It felt great.

 
Mile 1) 9:23

Mile 2) 8:40

Mile 3) 8:44

Mile 4) 8:47

Guess what? I did five miles :) I was pushing the kids in the stroller but had to stop and have a stern lecture when Natalie started coaching my son to call me stupid. Ooohhh that didn't fly, and about a half mile later she says, "daddy?" Yeah, I responded. "I'm sorry." Ahh at least she learned her lesson.

Got up and ran on the treadmill today.  I felt tight so I stretched well.  I walked for 1 min and then ran for 2 miles.  I stopped and stretched after .25 of a mill and after 2 miles.  The 3rd mile went well but I was tired.  I ran at a 8:34 pace with a 3 on the incline. 

Met at 7:30 am this morning with Bad As* Coffee Cycling club.  We biked from about 35th and state down around Thanksgiving Point and back.  It was a lot of fun biking with a large group.  It is amazing how fast you can ride when you work as a group.  At times on a flat we would hit 25 mph for a mile or two and down hill 30 to 35 mph.  The hardest part was coming around the point of the mountain with a killer head wind.   My legs were spent after that but I had a nice down hill after that, which helped a lot.  In the end I rode 51 miles.  I am almost ready for the Heber Century.  I don't think I will be completly ready but I will be close.

Took a nice run with the wife and kids this afternoon.  The weather was nice and cool.  My legs are feeling really good after my 51 miler ride this last weekend.  

Had class today at Weber State so I took some running cloths to run on their indoor track between classes..  I did a 1 1/2 warm up and then a temp mile at 7:35.  If felt great to run that fast again.  It has been along time since I ran that pace.

ran 3.5 miles with laurie and the kids. It was slow going because natalie wanted to ride her bike. Most of the time she does great. I don't know what the deal was today. If you want more info look at Lauries' blog.

I then ran one more mile by my self and if felt great to pick up the pace. I felt the knee alittle but I strechted it any time I could.

Biked to clinical today to IMC. It was a little wet out so I took the cornier easy. For the most part I was moving becasue I left home a little late. I did 10 miles in 37 mins.  The ride home was great also.  It only took me 32 mins. 

I have made up my mined I am doning the Heber Vally Centry on the 27th of Sept. I am not ready yet but I will get there. My friend branden is going to do it with me.

I went and rode my bike to day with a group. We met in Wanship about 8:30 and headed north to Coalville. One thing I have notice about bikers is that they don't start early. Yes it is cold, but so what. How my bikers do you see put riding in the winter? Not many. Even if the roads are clear they are still not out. Any day of the year you will find a runner out braving the storms.

In Coalville we took a right turn and headed northeast. Boy was it hilly and it killed me. Most of the ride was rolling hills and but more ups on the way out. I kept up with the group till about mile 25. The last 5 mile befor the turn about were all up hill and my legs were already shot. The turn about was at the Utah/Wyoming border.

The ride back was much better, thank goodness. It took us 3 hours to do the first 30 miles and only 2 to do the last 30. The 60 mile ride took a lot longer than I thought it would. I got home at 2:40 and had to be at work at 3:30. My legs are really tired and the rest of my body. I worked till 12:00am last night and then got up at 6 to get ready for the ride. What can I do? Its my own fault that I wanted to get up and ride this moring. Only 2 more weeks till the century. I am as ready as I will be for this race. I might do a the Portland marathon the weekend after the Century. I will have to wait and see how I feel and if my knee will let me.

I had a great run today.  This is the fastest 4 miles I have run since before the injury and I did it with out any pain.   This is a first in along time.  I am so glad that things are finally doing better.   I don't even feel like I biked 60 miles this last weekend.  My quads are a little tight but feel good.

Mile 1- 7:15

Mile 2- 7:32

Mile 3- 7:17 

Mile 4- 8:42

The last mile I took easy because I was out of breath. 

It's another bike to work day.  I felt a little tired on the way to work but mostly my quads.   I did the 10 miles in 38 min.

Clinical went great today.  I did a IVC filter placement by my self.

The ride how was great.  I did it 6 mins faster then on the way to work.  I thought I had more down hill on the way there.  I guess I am wrong.   I ave. 18.3 mph.

After working till mid night I got up about 8:30 and finally got out the door around 10:00am.  I ran 5 miles with Laurie pushing the kids.  I then ran 3 more by my self.  I picked up the pace and felt it in my legs.  This is my longest run since the knee injury and my knee felt great. 

Got up at 5:30 and it was a chili morning. Loaded up my gear and the bikes. Brandon (good friend) got to my place at about 6:00 and we where on our way to Heber. The race started at a park about 100 s and 1000 w. This park is the last major exchange for the WB Relay. We wanted to get an early start but that didn't happen. The race started at 8:00am. The first 9 miles was very easy and slightly down hill. Then we had this big climb up to soldier hollow. This was my first awakening that the day was not going to be all fun and games. On the way down Brandon was going a little fast and couldn’t brake fast enough and ended up in a ditch with a bent front will.  It wasn’t bent just a little, he broke the main frame of the rim.  We hitch a ride with support back to the start and headed to the only bike store in town.

            The bike store was not help.  The rims they had were either the wrong one or way too much money for Brandon’s’ budget.  So I did the rest of the ride with out him.  Boy does that suck to Krash in the first 10 miles of a century.  At least I didn’t krash too. 

            I left the start to try and ketch up with some of the other riders.  I took main st. out of Heber north until I met up with the course.  It was now 10:30 ish and I didn’t want to be out on my bike all day.  In the end I only cut off about 4 miles.  Once I met make up with the course the next 2-3 miles were all up hill and it hurt.  The course went through Frances, Kamus, Okley, Wanship, and almost to Coalville.  On the way back the route went some different way and I was happy for that because some of the hills I came down doing 35-40 mph I didn’t have to go back up.  At about mile 94 I hit the top of that killer hill I had to climb up.  Max speed down that hill was 44.9 mph.  I feared for my life just abit when my bike started to shake as I increased my speed down the hill. 

I finished around 4:30 but actually out on the road for about 7 hours.  I had a blast and the view was relaxing.  Biking has helped me relieve my need to run and has been a great cross trainer.  I think I will keep it up and do another century next year.  If any one wants to join me let me know.

For race route and elevation see: http://web.bike2bike.biz/Rides/HeberValleyCenturySept272008/tabid/111/Default.aspx

It was a great race.  I ran the whole race with Laurie. My doctor said I should wait and do a spring marathon and let my knee heal.  So much for that. My knee started to feel great 4 weeks before the marathon so I started to increase my long runs.  My longest run was 8.4 miles 2 weeks be for the marathon.  The week before I did the Heber Valley Century.  It was my first 100 mile bike and a lot of fun. 

We stayed with my bro. and sis-in-law and then live about 15 mins from down town.  My bro.-in-law droped us down town on race day.  I was nice not to have to worry about parkin a car. Race day was great I had no pressure and no time to beat.  Just another traning day but in a different city. If I was luck I wouldn't hurt like other marathons (little did I know).  It started out a little cold but not that bad.  It sprinkled off and on for the first 14 miles.  I started to feel my pain in my quads about mile 15 and about mile 22 I was trashed.  We were on PR pace for laurie up untill about mile 15 or 16.  The last 3 miles I did every thing I could just to keep up with Laurie.  I walked most of the last 3 miles at a fast pace to keep up as much as I could.  It felt better to run the down hills faster.  I did a little leep frog with laurie.  I would run ahead and then walk untill she got a bit in front of me.

The finish line sucked.  You climbed a graduale hill and then turned a corner to have the finsh 100 meters from the turn.  I hate finish lines like that.  You can't wait to be done but you can't see the finish untill you are there.

biked to work and back, 20 miles

Went out for a nice and easy ride with Laurie and the kids.  I pulled the kids and they fell asleep part way through.  We went out to lake park and back.  Laurie and I raced up the hills.  I only beat her on the biggest hill because I had a head start.  The biggest hill hurt, expecally pulling the kids.  If was a nice 5 miles.

Got up to run with some frients at 6:30am after getting off work at mid night.  I don't know what I was thinking.  We met at Draper park ran a mile on the porter rockwell trail and then headed up the mountian on dirt.  It kicked my butt.  Not only do I have a head cold, I'm tired and out of shape.  The run was bitter sweet.  I was suckin wind and loving the rail run.  The fall color changes was great also.  I really liked to the run when we headed back to our cars.  It was almost all down hill.

This run felt great.  I was happy to get back out with the group and run.  But I feel that I am starting over.  I can't wait to get my base back and my speed.

The Krash Man is back!!

Did 2 miles nice and easy with laurie and the kids after work. 

It was a good cold moring for a ride to clinical.  10 miles in about 40 min.  I can't wait for the ride home.  My bike was movin' well this morning.

The ride home was tough.  I was running late to pick up the kids, so I was pushing it.  I did 10 mile in 33 min. 

I put the kids in the running strollers and then dropped Natalie off at preschool.  After dropping her off my run was a lot easier.  I got ride of 50 pounds.  I ran at an average pace of 8:30.  My legs felt tired. 

Ran with runamok around Liberty park.  It was a nice and easy run.

Took the kids out in the stroller for an easy run after work.  After I got home we went bowling. 

Ran out side just after the snow stopped pounding the ground.  I picked up the pace a bit and I know I will feel it tomorrow.  I did an ave. of about 8:05 a mile.

I had a 7 am meeting at work and it was boring.  After the meeting parked on 11th ave. and about B st.  Ran on the one way road to City Creek.  Did one mile up the Canyon and then turned around.  I love the down hill but I still hurts.  Ran back to my car and did a good stretch.  Getting back into shape it tough.  I can see how easy it would be to give up because of the pain.  But at one point things do get easier.  Getting there is the battle.

Did an easy 3 miles on the treadmill at about 8:20 with a 2 incline.

Did 2 miles run and 5 bike.

Biked 10 miles pulling the kids.  It was so much fun pulling 60 pounds up a hill..not.

biked to work and back, 20 miles.  Most of the time I can bike home faster than I can get to work but not today.  I had a head wind all the way home.

I had a nice run on the Olympic Oval.  Did about 6 200 m sprints at about 60-70 %.  Nothing to hard, I am still testing out the knee.  

Its the last day of the year so I thought I should go running.  I did a mile out and back down main street of Pine Grove  CA.   It is a nice little town but not the best for running in.  Hwy 88 runs right through it and there is a lot of big trucks.  The space on the side of the road is small if you have one at all.