Rob Murphy Running Blog at FastRunningBlog.Com http://Murphy.fastrunningblog.com/ Wed, 20 Jun 2018 18:28:55 FeedCreator 1.7.2 Wed, Jun 20, 2018 http://Murphy.fastrunningblog.com/blog-06-20-2018.html <p>Early PM: Pipeline Trail leisurely.</p> Wed, 20 Jun 2018 06:00:00 Tue, Jun 19, 2018 http://Murphy.fastrunningblog.com/blog-06-19-2018.html <p>AM: 9 miles at Alta Ski Area.</p> Tue, 19 Jun 2018 06:00:00 Mon, Jun 18, 2018 http://Murphy.fastrunningblog.com/blog-06-18-2018.html <p>Set a PFKT on the Pipeline Trail today of 1:12:50. That&#39;s a 7:50 average for the whole enchilada. Splits were - 8:14, 8:13, 7:53, 7:55, 7:51, 7:40, 7:43, 7:36, 7:39, 2:07</p> Mon, 18 Jun 2018 06:00:00 Sun, Jun 17, 2018 http://Murphy.fastrunningblog.com/blog-06-17-2018.html <p>PM: Walked to gym, 6.25 miles on the new cross training thing that I like, weights and core, swam 10 laps, walked home.</p> Sun, 17 Jun 2018 06:00:00 Sat, Jun 16, 2018 http://Murphy.fastrunningblog.com/blog-06-16-2018.html <p>AM: Hard run with lots of climbing. Burch Hollow to the top of Mt. Aire and back.</p> Sat, 16 Jun 2018 06:00:00 Fri, Jun 15, 2018 http://Murphy.fastrunningblog.com/blog-06-15-2018.html <p>AM: Managed a decent 6.25 miles in Millcreek Canyon. Ran 2 miles with Andy when I got home.</p> <p>Also signed up for the <a href="http://wahsatchsteeplechase.com">Wahsatch Steeplechase </a>today. A race I&#39;ve never run.</p> Fri, 15 Jun 2018 06:00:00 Thu, Jun 14, 2018 http://Murphy.fastrunningblog.com/blog-06-14-2018.html <p>Another day of woe...</p> Thu, 14 Jun 2018 06:00:00 Wed, Jun 13, 2018 http://Murphy.fastrunningblog.com/blog-06-13-2018.html <p>Sick. Had a hard time getting out of bed. Crappy day.</p> Wed, 13 Jun 2018 06:00:00 Tue, Jun 12, 2018 http://Murphy.fastrunningblog.com/blog-06-12-2018.html <p>AM: 8.25miles at Alta Ski Area.</p> Tue, 12 Jun 2018 06:00:00 Mon, Jun 11, 2018 http://Murphy.fastrunningblog.com/blog-06-11-2018.html <p>AM: 4.25 miles at practice. 52 push-ups in 1 minute.</p> <p>PM: 8 miles, Elbow Fork, Pipeline. Excellent Millcreek soak after.</p> Mon, 11 Jun 2018 06:00:00 Sun, Jun 10, 2018 http://Murphy.fastrunningblog.com/blog-06-10-2018.html <p>PM: 5.25 miles&nbsp;around Liberty Park and the hipster 9th and 9th neighborhood here in SLC.</p> Sun, 10 Jun 2018 06:00:00 Sat, Jun 09, 2018 http://Murphy.fastrunningblog.com/blog-06-09-2018.html <p>AM: Just an easy 10k around Lava Hot Springs. Driving and festivities today.</p> Sat, 09 Jun 2018 06:00:00 Fri, Jun 08, 2018 http://Murphy.fastrunningblog.com/blog-06-08-2018.html <p>AM: 10 miles in Millcreek Canyon. Up and down the Elbow Fork extension and then 4 miles out and back on the Pipeline.</p> <p>PM: Swimming, diving, water sliding, soaking at Lava Hot Springs with Andy. Exhausted!</p> Fri, 08 Jun 2018 06:00:00 Thu, Jun 07, 2018 http://Murphy.fastrunningblog.com/blog-06-07-2018.html <p>AM: Late morning gully longer run. Got to catch up with Kramer which was fun.</p> <p>PM: Walked 4 miles around Liberty Park during Andy&#39;s marathon 2.5 hour baseball practice.</p> Thu, 07 Jun 2018 06:00:00 Wed, Jun 06, 2018 http://Murphy.fastrunningblog.com/blog-06-06-2018.html <p>It&#39;s #GlobalRunningDay so I thought I might as well go for a run.</p> Wed, 06 Jun 2018 06:00:00 Tue, Jun 05, 2018 http://Murphy.fastrunningblog.com/blog-06-05-2018.html <p>AM: 9.3 miles on the Pipeline Trail. Work day today consists only of Alta High graduation at the Huntsman Center. Then over to Andy&#39;s 6th grade &quot;graduation&quot; at Highland Park Elementary.</p> <p>Last day for me tomorrow as I wrap up year 22.</p> Tue, 05 Jun 2018 06:00:00 Mon, Jun 04, 2018 http://Murphy.fastrunningblog.com/blog-06-04-2018.html <p>AM: Two mile walk. That&#39;s all.</p> Mon, 04 Jun 2018 06:00:00 Sun, Jun 03, 2018 http://Murphy.fastrunningblog.com/blog-06-03-2018.html <p>AM: 8 miles with Jake, Andrea, and Allie. Started at Alta, up the summer road, around the campground once, and back down. No snow until the campground but then fairly deep still on the loop.</p> <p>First of many Alta runs over the next few months.</p> Sun, 03 Jun 2018 06:00:00 Sat, Jun 02, 2018 http://Murphy.fastrunningblog.com/blog-06-02-2018.html <p>AM: 8 miles on the Jeremy Ranch Road.</p> <p>Busy day. Amiee and Fritz, both formerly of this blog, are getting married today so we&#39;re heading up to Alta for that. Should be a perfect day for it. Actually, Ann and Abby are going up because I have to get Andy to his baseball game since hes team made it to the championship of the Avenues/Central City league. I will be going up after for the reception and spending the night. Then the first Alta run of the summer on Sunday morning. Becomming a wedding tradition.</p> Sat, 02 Jun 2018 06:00:00 Fri, Jun 01, 2018 http://Murphy.fastrunningblog.com/blog-06-01-2018.html <p>AM: 2 mile walk. 125 push-ups 125 sit-up.</p> <p>PM: Hard run up and down Grandeur Peak. Awsome sunset. Finished right at dark.</p> Fri, 01 Jun 2018 06:00:00 Thu, May 31, 2018 http://Murphy.fastrunningblog.com/blog-05-31-2018.html <p>PM: 4 miles easy plus 30 times up and down the stadium steps at Alta.</p> <p>Andy&#39;s baseball team defeated the Sharks tonight 7-6 so they will play the Central City Pirates Saturday for the championship.&nbsp;</p> Thu, 31 May 2018 06:00:00 Wed, May 30, 2018 http://Murphy.fastrunningblog.com/blog-05-30-2018.html <p>PM: Ugh! 7.5 miles around Sugar House. 8:09 pace. Sluggish.</p> Wed, 30 May 2018 06:00:00 Tue, May 29, 2018 http://Murphy.fastrunningblog.com/blog-05-29-2018.html <p>Rest. 2 mile walk in the evening.</p> Tue, 29 May 2018 06:00:00 Mon, May 28, 2018 http://Murphy.fastrunningblog.com/blog-05-28-2018.html <p>AM: 8.25 miles on the treadmill. First 5 at just under 7:30 pace. Alternated easy/harder running every 1/4 mile after that.</p> <p>PM: Walked a couple miles and played some baseball.</p> Mon, 28 May 2018 06:00:00 Sun, May 27, 2018 http://Murphy.fastrunningblog.com/blog-05-27-2018.html <p>PM: 9.3 trail miles onthe Pipeline. Lots of rain/mud, trail is getting overgrown.</p> Sun, 27 May 2018 06:00:00 Sat, May 26, 2018 http://Murphy.fastrunningblog.com/blog-05-26-2018.html <p>AM: 11 miles from home, meandering to Liberty Park and around a couple times.</p> <p>PM: Walked to the gym. 4.25 miles of cross training. Swam a few laps. Hot tubbed. Walked home.&nbsp;</p> Sat, 26 May 2018 06:00:00 Fri, May 25, 2018 http://Murphy.fastrunningblog.com/blog-05-25-2018.html <p>AM: 2 mile walk with Andy who came to work with me today. Push-ups/Sit-ups</p> <p>PM: 4.25 mile neighborhood run. Hot.</p> Fri, 25 May 2018 06:00:00 Thu, May 24, 2018 http://Murphy.fastrunningblog.com/blog-05-24-2018.html <p>9.25 miles on the Porter Rockwell. at 3 pm. The heat and unrelenting sun made this run unpleasant.&nbsp;</p> Thu, 24 May 2018 06:00:00 Wed, May 23, 2018 http://Murphy.fastrunningblog.com/blog-05-23-2018.html <p>AM: 2.25 mile walk. 125 push-ups, 125 sit-ups/core</p> <p>PM: 7 mile trail run up and down City Creek Canyon.</p> Wed, 23 May 2018 06:00:00 Tue, May 22, 2018 http://Murphy.fastrunningblog.com/blog-05-22-2018.html <p>PM: 6.25 alternating slow and faster every quarter mile. 2 miles of cross training</p> <p>Evening: 2 mile walk. Nice to have Jeff and Justin Shadley stop by tonight.</p> Tue, 22 May 2018 06:00:00 Mon, May 21, 2018 http://Murphy.fastrunningblog.com/blog-05-21-2018.html <p>AM: 100 push-ups, 100 sit-ups, planks.</p> <p>PM: 3 mile walk. Andy hit a grand slam tonight.</p> Mon, 21 May 2018 06:00:00 Sun, May 20, 2018 http://Murphy.fastrunningblog.com/blog-05-20-2018.html <p>9.5 miles on the Pipeline Trail. Normally I wouldn&#39;t attempt a run in Millcreek Canyon on a Sunday afternoon in May due to the crowds but a fairly intense little stormlet blew through around 4:00 and I gambled that it would chase folks away. I was right.</p> <p>Abby had her confirmation at church this morning. As someone who came up in a church that didn&#39;t do this sort of thing, this was new to me. I liked it because I like ceremony and rites of passage - something we don&#39;t do enough of.</p> Sun, 20 May 2018 06:00:00