Rob Murphy Running Blog at FastRunningBlog.Com http://Murphy.fastrunningblog.com/ Sun, 19 Aug 2018 22:33:14 FeedCreator 1.7.2 Sat, Aug 18, 2018 http://Murphy.fastrunningblog.com/blog-08-18-2018.html <p>AM: 11 miles at Jeremy Ranch. Had to take Andy to baseball practice whe I got home and walked a couple miles around Liberty Park plus a lot of push-ups.</p> Sat, 18 Aug 2018 06:00:00 Fri, Aug 17, 2018 http://Murphy.fastrunningblog.com/blog-08-17-2018.html <p>No running, too much work.</p> Fri, 17 Aug 2018 06:00:00 Thu, Aug 16, 2018 http://Murphy.fastrunningblog.com/blog-08-16-2018.html <p>AM: 2 mile walk, 6 miles on the treadmill, and some swimming. Then maxed out on push-ups at 67.</p> Thu, 16 Aug 2018 06:00:00 Wed, Aug 15, 2018 http://Murphy.fastrunningblog.com/blog-08-15-2018.html <p>AM: 7 miles on the Porter Rockwell. First 2 with Andy. Went to the batting cages and got an Icee after.</p> Wed, 15 Aug 2018 06:00:00 Tue, Aug 14, 2018 http://Murphy.fastrunningblog.com/blog-08-14-2018.html <p>No running. Lots of walking.</p> Tue, 14 Aug 2018 06:00:00 Mon, Aug 13, 2018 http://Murphy.fastrunningblog.com/blog-08-13-2018.html <p>AM: 8 miles on the JRP with Jeff Shadley who&#39;s here dropping his young one off at college. 8 minute pace. Cloudy and a bit humid but not as hot. Smoke less awful this morning.</p> Mon, 13 Aug 2018 06:00:00 Sun, Aug 12, 2018 http://Murphy.fastrunningblog.com/blog-08-12-2018.html <p>AM: Late morning at JRR. Out to the barn and back. Hot and smoky. I&#39;m laying low until some semblance of decent weather/air returns.</p> Sun, 12 Aug 2018 06:00:00 Sat, Aug 11, 2018 http://Murphy.fastrunningblog.com/blog-08-11-2018.html <p>AM: 10 mile bike ride with Ian and AJ (they were running) around Sugar House Park.</p> <p>PM: 6 and weights. Hot tub.</p> Sat, 11 Aug 2018 06:00:00 Fri, Aug 10, 2018 http://Murphy.fastrunningblog.com/blog-08-10-2018.html <p>PM: &nbsp;7.25 at&nbsp;Jeremy Ranch at sundown. Very nice.</p> Fri, 10 Aug 2018 06:00:00 Thu, Aug 09, 2018 http://Murphy.fastrunningblog.com/blog-08-09-2018.html <p>AM: Long walk with Ann. That&#39;s it.</p> Thu, 09 Aug 2018 06:00:00 Wed, Aug 08, 2018 http://Murphy.fastrunningblog.com/blog-08-08-2018.html <p>AM: 6.25 miles on the Porter Rockwell.</p> <p>PM: Tubing up and down the Portneuf River. Hiked back up after tubing down. Nearly lost my life.</p> Wed, 08 Aug 2018 06:00:00 Tue, Aug 07, 2018 http://Murphy.fastrunningblog.com/blog-08-07-2018.html <p>AM: 2 mile walk.</p> <p>PM: Walked to the gym&nbsp;then did 8 more miles of cross training with some intervals of sort tossed in. Body weight strength training - push-ups, abs, pull-ups, dips etc... walked home.</p> <p>Finally got an audible subscription. Andy and I are listening to&nbsp;<em>Band of Brothers</em>&nbsp;by Stephen Ambrose driving to and from practice and I&#39;m listening to&nbsp;<em>The Swerve: How the World Became Modern</em>&nbsp;by Stephen Greenblatt on my own.</p> Tue, 07 Aug 2018 06:00:00 Mon, Aug 06, 2018 http://Murphy.fastrunningblog.com/blog-08-06-2018.html <p>PM: Mounted my 1993 Specialized Hardrock mountain bike and rode 21 miles. I&#39;m pooped! My butt will make me pay tomorrow as the seat is narrow and the bike has no suspension.&nbsp;But hopefully my foot will thank me. Going to cross train until its&#39; better.</p> <p>Also walked 2 miles in the gully at practice.</p> <p>125 push-ups. 125 sit-ups</p> Mon, 06 Aug 2018 06:00:00 Sun, Aug 05, 2018 http://Murphy.fastrunningblog.com/blog-08-05-2018.html <p>AM: Dropped Abby off at church for a church trip for the week then went over to West High to watch the Transplant Games 1500. Ashton won as usual. That whole event is a celebration of life. I met a guy today who donated a kidney to a complete stranger he read about in a newspaper. I also overheard a conversation involving a woman close to my age who said she had lived 3 years with her new heart and was praying for 11 more.&nbsp;</p> <p>Noon: Went to the gym and did 6.25 miles on the &quot;helixtipical stepper&quot; and then swam 30 laps. Might cut back on the running for a while to get rid of my plantar fascitis.</p> Sun, 05 Aug 2018 06:00:00 Sat, Aug 04, 2018 http://Murphy.fastrunningblog.com/blog-08-04-2018.html <p>AM: Good race. Competed hard. Didn&#39;t wear a watch. I will abide no talk of this 5k actually being 3 miles.</p> <p>Today&#39;s race was the Dash For Donation 5k which is being held in conjunction with the national transplant games here in Salt Lake this year. So the race was really 3 races in one. An open race, a race for transplant recipients, and a race for living (obviously!) donors. Ashton Arndt, one of my former runners at Alta, is the recipient of a liver transplant (from his mom!) and is a legend at the transplant games. It was great to see him today and just an honor to know him. Also got to see some former friends and aquaintances from South Carolina who are in town for the games. Some pictures are on my twitter @murphy_rob</p> <p>I was planning on a decent run afterwards to get my mileage up to 50 but I spent too much time socializing. Now it won&#39;t happen and I don&#39;t care.</p> Sat, 04 Aug 2018 06:00:00 Fri, Aug 03, 2018 http://Murphy.fastrunningblog.com/blog-08-03-2018.html <p>AM: Went with Abby up to Jeremy Ranch and ran to the barn and back. Beautiful morning but the run was a struggle.</p> Fri, 03 Aug 2018 06:00:00 Thu, Aug 02, 2018 http://Murphy.fastrunningblog.com/blog-08-02-2018.html <p>AM: 8.5 miles on the Pipeline. Started in the dark at 6 am.</p> <p>Here&#39;s a thought. I pulled my copy of&nbsp;<em>The Complete Book of Running&nbsp;</em>by Jim Fixx off the shelf and began skimming this evening. I got it for Christmas, 1979 when I was a freshman in high school. It&#39;s pretty surprising how much of the information is still solid today. What really got me thinking though was the tone of the book. Fixx wrote it in the early years of the first running boom of the 1970s and his own life was transformed by the sport along with millions of others. There&#39;s this general tone of optimism and excitement like the human race has just discovered something transformative after thousands of years of civilization - peole should get outside and run. I remember the excitement of those years and the energy you felt&nbsp;at every local 5k or 10k.</p> <p>When was the last time something like that happened? A mass movement that prompted millions of people to embark on something new and positive?</p> Thu, 02 Aug 2018 06:00:00 Wed, Aug 01, 2018 http://Murphy.fastrunningblog.com/blog-08-01-2018.html <p>AM: 3 mile walk.</p> <p>PM: Bike ride with Andy.</p> Wed, 01 Aug 2018 06:00:00 Tue, Jul 31, 2018 http://Murphy.fastrunningblog.com/blog-07-31-2018.html <p>AM: 9 mile run at Alta with 5.5 miles tempo. Actually ran mile 5 on the downhill Summer Road in 5:50.</p> Tue, 31 Jul 2018 06:00:00 Mon, Jul 30, 2018 http://Murphy.fastrunningblog.com/blog-07-30-2018.html <p>AM: Gully Longer Run plus 6 striders with the team.</p> <p>PM: 1.5 mile warmup, weights and abs, swimming.</p> Mon, 30 Jul 2018 06:00:00 Sun, Jul 29, 2018 http://Murphy.fastrunningblog.com/blog-07-29-2018.html <p>AM: I was up late last night and felt tired/achy/sluggish this morning so I read some and went for a 2 mile walk. Looks like another scorcher today. Hopefully I&#39;ll feel like doing something more substantial this afternoon.</p> <p>PM: Made it to the gym where I ran a leisurely 4.25 on the treadmill then some pool/hot tub recreating.</p> Sun, 29 Jul 2018 06:00:00 Sat, Jul 28, 2018 http://Murphy.fastrunningblog.com/blog-07-28-2018.html <p>AM: 15.75 miles at Jeremy Ranch. Averaged 8:23. Ran into Jake and Andrea on the way back and did a couple miles with them. My only two under 8 minute pace.</p> <p>PM: 1 mile</p> Sat, 28 Jul 2018 06:00:00 Fri, Jul 27, 2018 http://Murphy.fastrunningblog.com/blog-07-27-2018.html <p>AM: 3 mile walk with Andy.</p> <p>PM: 5.25 mile run. Weight lifting.</p> Fri, 27 Jul 2018 06:00:00 Thu, Jul 26, 2018 http://Murphy.fastrunningblog.com/blog-07-26-2018.html <p>AM: 13 miles at 9,500 feet up at Alta. Averaged 8:45/mile.</p> Thu, 26 Jul 2018 06:00:00 Wed, Jul 25, 2018 http://Murphy.fastrunningblog.com/blog-07-25-2018.html <p>AM: 4 mile walk.&nbsp;</p> Wed, 25 Jul 2018 06:00:00 Tue, Jul 24, 2018 http://Murphy.fastrunningblog.com/blog-07-24-2018.html <p>Today was my 12th time running this race and my slowest time since 2004. The dropoff from 35:42 in 2016 to 37:10&nbsp;today is too much.&nbsp;I did win my age group and managed 3rd overall in the masters division.</p> <p>Decided to add a more positive note. After almost 40 years of consistent racing, racing is just as fun and rewarding as it has ever been. I love everything about it, especially the hundreds of mental calculations you make during a fast race. I&#39;ll be 54 in a couple months and I need to be realistic about where my times are going to go from here. I&#39;m grateful to have found a training/racing balance that works for me and I&#39;m especially grateful that I&#39;m able to compete on a regular basis.</p> Tue, 24 Jul 2018 06:00:00 Mon, Jul 23, 2018 http://Murphy.fastrunningblog.com/blog-07-23-2018.html <p>AM: Classic Gully Long Run super easy. Switched to the 10k tomorrow so I&#39;ll need a little more speed if I can muster it tomorrow.</p> Mon, 23 Jul 2018 06:00:00 Sun, Jul 22, 2018 http://Murphy.fastrunningblog.com/blog-07-22-2018.html <p>AM: 2 mile walk. Feeling off kilter today. In a funk.</p> Sun, 22 Jul 2018 06:00:00 Sat, Jul 21, 2018 http://Murphy.fastrunningblog.com/blog-07-21-2018.html <p>AM: 14.25 miles on the Jeremy Ranch Road followed by a 30 minute soak in the creek after which felt great.</p> <p>I saw pretty much the entire BYU mens cross country team up there. What an impressive looking group. I believe they will make a serious run at the NCAA title this year.</p> Sat, 21 Jul 2018 06:00:00 Fri, Jul 20, 2018 http://Murphy.fastrunningblog.com/blog-07-20-2018.html <p>AM: Met Ian and A.J. at Einstein Bagels on Wasatch then ran the Pipeline together. Good run. Breakfast after obviously.</p> Fri, 20 Jul 2018 06:00:00 Thu, Jul 19, 2018 http://Murphy.fastrunningblog.com/blog-07-19-2018.html <p>Noonish: 6.25 miles of cross training. 20 laps in the pool. Hot tub.</p> Thu, 19 Jul 2018 06:00:00 Wed, Jul 18, 2018 http://Murphy.fastrunningblog.com/blog-07-18-2018.html <p>AM: Easy run in Draper on the Porter Rockwell. Met Scott for lunch at Feldman&#39;s Deli and talked politics, history, and music.</p> Wed, 18 Jul 2018 06:00:00