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.

15 miles bike before work.  I pushed it hard.  Finished in 52 min.

30 min on my bike inside.  I needed to do more but was a busy day and I am tired.

Well its Monday, that means its time try and run again.  Ran in the new shoes and my feet hurt off and on.  My knee also hurt off and on.  But only on a scale of 2.   I ran 3 miles at as steady pace on my treadmill.  

3.1 miles in 28:30.

Natalie wanted to run after me.  I started her at a 15 min pace for the first .25 and then dropped it to 14:15 for the next .25.  The next .25 she did a 13:38 pace  and the last .25 at a 13:02 pace on the treadmill.  1 mile in 14:00.  During the last .05 of a mile my wife push the pace to 12:00 for her for fun.

ran out side and it felt great but my quads hurt.  

An easy run to the fitness center and back.  My right calf hurts.  other than that it was a great run.  I bet it is because of the 57 hard miles I bike this last weekend.  I push the pace.  I ave 17.5 mph on my ride.  but most of the time I was doing 18 -20 mph.  

biked 13.5 miles fast.  love the speed.

Bandited Salt lake city marathon bike tour with some friends.  It was way fast.  Did the first 20 miles ave 19.2 mph.  Turned off the course at 4th so and headed back to my car.  Did some extra miles by my self.  Ended my ride with 35 great miles of biking.

 Ran my first 4 miles on my road to recovery in 33 min.   

biked to work and back.  It was a great day for biking.  biked home 4 min faster then to work.

20 miles

ran 3 miles to day.  2 with my 6 year natalie.  She is doing great.  first mile 12:55 and 2nd 13:30.  Last mile was a 8:30 by my self.

Ran 1 mile with natalie.  She is ready for her race tomorrow.

Biked from my place to Riverton.  17.5 miles.  Met my wife and kids for the cookie chaser 2k and 5k.  Ran with natalie and she did great on her 2k.  She place 2nd in her age.  

50 min spin class.  it kicked my butt.  I had a blast.

2 miles on my treadmill.  

biked on a stationary 15.5 miles.  I pushed it hard.  then ran .75 around the indoor track at the fitness center for a cool down.

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. 

did 4 miles on my treadmill.  felt good 

Ran 3 miles with my wife while the kids were at swim lessons.  It is a nice day out side.

Yesterday I biked to work.  It was the fastest I have biked to work 32 min for 9.5 miles.

My goal was sub 21 min.  I haven't run for 2 weeks and I did well.  The gun went off and some one triped my friend tiff.  I stopped to make sure she was ok.  After she pulled her self off the ground we took off together fast for a good 400 meters.  I held back for the first half mile but then picked it up and picked up tiff and paced her for the rest of the race.  By mile 2.5 my glut hurt.  I told tiff to push on with out me.  Tiff was first untill this chick got her on the home stretch.  I was beat but felt great about the race.

It was a great Century.  I biked the first half hard.  The first 15 miles I biked in the large group.  It felt like I was in the Peleton chasing the leaders in the Tour De France.  I did the first 50 miles in 2:21.  I kept a good pace for the 2nd half but was trashed.  Climbing was Browns canyon was a beast but fun.  It would have been better if my legs didn't start cramping while I was climbing.  This is my fastest Century.  I cant wait for my next one.

Ran at Deseption pass in WA.  My wife and I went out to WA to help with the Ragnar Northwest Passage relay.  We stopped and did some trail running.  It was great.  The first .4 climbed 300 fit up hill.  It was fun for me but laurie didn't do some well. So we tured around and went across the bridge.  Some fog rolled and we couldn't see any thing.  It was a bit funny running and my sences were off.  We ran on this trail on the other side of the bridge and across this to this island.  It was tons of fun.  When we started heading back the fog lifted and we could see a ton better.  I got some great pics. 

It is too hot to run out side but I did it any way.  I have been running off and on but mostly biking.  My dautgher Natalie rode her bike with me while I ran.  I felt like I was running fast but she was doing circles around me.   I ran the 4 miles at about a 7:30 pace.  I need to pick up the running.  My knee hurt a bit about the end of mile 1.  I was tired by the end.  Lungs felt great.

ran with my wife in the Top of Utah marathon.

ave 7:30

Ran to natalies school to pick her up.  

Ran with my sexy wife while pushing the kids.  Did 7 miles and then got called in to work.  My last mile was at a 6 min pace.  Felt great.

5.5 miles mtn biking in corner canyon.  Love that place to ride.  Then did a hard spin class.

Did a hard spin class last night and then ran 3 miles hard today. 7:27 warm up...6:05 tempo.... and then a 7:27 cool down. Also did a arm and core work out.

The old Chris is back but at the same time this is a new Chris working harder. I am still taking it slow.  

I love my days off. Mtn biked in Corner canyon in Draper.  Started up Clarks trail to Jacobs latter. Turned around when it got killer steep. I to the corners fast kicking out my back wheel.  Then down ghost falls wicked fast to my car. Did 7 miles in about an hour. I pushed the up hills hard.   I did about 3 to 4 miles all up hill.

Took my road bike out for a spin with Laurie about 1:00 while the kids were in school.  About 2.5 miles from home she got a screw in her back tire.  I biked  home ave. 21 MPH to get the car.  Got a new tire and tube at Taylor's bike shop.  Drove down the road from the shop and parked the car. Biked out 3200 W to 6200 S.  Went down 6200 S and turned right on 2700 W. Road that out to about 8700 S.  As we got closer to 3200 W I said to laurie "I smelled donuts mmmmmmm".  We found Dunford donuts and had to stop to get some.  I road my bike and ate my yummy choclolate frosted cinniman roll.  Dropped laurie off at the car and I road 6 more miles wicked fast home (ave 22 MPH) Did 21 miles on my road bike. My quads are tired from the mtn biking up hill.

Got home and Laurie was going to the gym with mary to use the elipticals, so I went with. Did 500 meters at the pool. Got out of the pool and ran home at about a 7 min pace for 1 mile. I so am beat. I think I will do an arm workout tonight. I am think I am sick in the head. I love to work out.

1 mile run with natalie

Started to run out side with my wife laurie and the kids.  We got about a half a mile from home when we got hit by a swarm of bugs.  The bugs have been bad near my house for the past 2 weeks.  We went home and headed to the gym.  I ran 1 mile on the indoor track and then hit the treadmill for 4 miles ave about a 8:30 pace.

Then went and did some laps in the pool.  Laurie would do a lap and I would watch the kids.  When she was done with her lap I would do a lap.  I am trying this new style of swimming called "Total immerion".  I have been learning it via the internet.  I think it make things easier but I didn't have enought time to put thourgh a good test.  Pool closed.  Did 5 laps 250 meters at about 1:05 a lap.  Normaly I did my 50 in 1:10. 

Its time to find a good training program for a olyimpic tri. 

Same 750 meters to day.  Total immersion is working.  I am swimming faster and not getting as tired as fast.  Most of my 100 meters were around 2:03.

I also mtn biked 3 miles

Ran 2 miles out side with Natalie. 27:00 min

Walked my little girl to school and then ran 5 miles.  Ave a 8:13.

My wife did the Goblin Valley 50 K today.  I love that race.  It was my first ultra about 4 years ago.  Today I wasn't running the race.  I biked out about 7 miles of the race and met laurie.  She was doing well.  I biked really hard out.  when I met her she was doing well.  I ran 2 miles with her and then biked.  I then ran the last mile with her in the state park.  That was fun and brought back many memorys.  Last time I ran this part I was in pain and it sucked.  This time it was very enjoyable.

3 run

12 bike

Did an hour spin class.  The normal teacher wasn't there. The fill in teacher killed me.  Her idea of a rest after a sprint was to stand and job.  She beat me but I wasn't soar.

1050 meters swim.  Did 200 m sets.  Laurie swam with me.  I can beat her in a 200 m set but I had to rest a lot longer after each set. 

Ran 10 miles with my old running club Locomotion.  I pushed both kids up and down some hills.  It sucked some times.  I figured I was pushing about 100 lb.  My knee is a bit soar but not too bad.  Talked to a lot of my good friends.

spin class was good but not as hard as last week.  1 hour class

Got in a good run on the dredmill.  4.5 miles in about 37 min.  I didn't push it too hard.  Did the run with a 1 incline. 

Did my first speed work out in years.  Did 6x50 pick ups and then 6x100 sprints.

Swam 900 meters.  Felt great and did 250 nonstop.

Ran 3.5 with Runamok and then ran the wheeler farm 5k with my little girl.  She did great and got a PR.  37.59 is great for a 6 yr old.  She place 5th in her age group.  The age group was 14 and under.  That is not fare to my little girl.  Every one that beat her were twice her age.  

8miles bike ride in the rain.  Swam 500 meters.  All my 100 meters were at about 2 min.  Then did a spin class right after that killed me.

Did a great run on the treadmill.  4 miles hard.

Had a great run with runamok.

Did a good 1.5 mile warm up at a 8 min pace and then did a killer spin class.

Swam 1000 meters. Things are getting easier but still cant swim long very far with out stopping.

Had a great run in eden.  We spent the weekend in wolf creek.  Ran from Eden to Liberty.  Ave about a 8 min pace.

hour spin class.  I love the cross training.

Great race but I ran my first mile too fast.  It was 9 degrees at the start and I ran in shorts.  Got an apple pie for winning my age group.  Placed 8th out of about 350.

great long run from the capital to the zoo with runamok

3 miles on the treadmill.  Then .7 to the gym to swim.  Swam 1550 meters.  Swam my first 500 meters with out stopping.  Did the first 400 in 8:13 PR.  Then ran 1.6 home.  

Later ran to the gym again to play racket ball.  But my butt kick by an old man. hee hee

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