Rob Murphy Running Blog at FastRunningBlog.Com http://Murphy.fastrunningblog.com/ Fri, 24 Nov 2017 22:39:28 FeedCreator 1.7.2 Fri, Nov 24, 2017 http://Murphy.fastrunningblog.com/blog-11-24-2017.html <p>AM: 9:25 miles at 8:30 pace. Didn&#39;t seem very easy though with my little bit of post-race soreness and in my sister&#39;s hilly neighborhood.</p> Fri, 24 Nov 2017 07:00:00 Thu, Nov 23, 2017 http://Murphy.fastrunningblog.com/blog-11-23-2017.html <p>Great race. Won my age group and a big apple pie. Splits were 6:00, 6:17, 6:10, 5:58. Had a nice chat after with Paul Petersen.&nbsp;</p> Thu, 23 Nov 2017 07:00:00 Wed, Nov 22, 2017 http://Murphy.fastrunningblog.com/blog-11-22-2017.html <p>Easy run around Sugar House and some striders before heading out on the Thanksgiving road trip. My little sister turns 50 on friday so we&#39;re doing some thangsgiving/birthdayfamily time plus a Turkey Trot in Fort Collins.</p> Wed, 22 Nov 2017 07:00:00 Tue, Nov 21, 2017 http://Murphy.fastrunningblog.com/blog-11-21-2017.html <p>Easy run with Andy. My left Achilles is feeling a little suspect so I&#39;&#39;m taking it easy. No doubt that run in the snow saturday.</p> Tue, 21 Nov 2017 07:00:00 Mon, Nov 20, 2017 http://Murphy.fastrunningblog.com/blog-11-20-2017.html <p>Rest Day.</p> Mon, 20 Nov 2017 07:00:00 Sun, Nov 19, 2017 http://Murphy.fastrunningblog.com/blog-11-19-2017.html <p>I got up this morning at 4 am and drove down to Bryce Canyon. Ran from Fairyland Point to Sunrise and back and then a smidgen on the Rim trail. 9:10 pace with lots of climbing. Then I drove back home. So 9 hours of driving and 2 hours of running.</p> <p>My throat is sore because I sang a lot in the car both ways.</p> Sun, 19 Nov 2017 07:00:00 Sat, Nov 18, 2017 http://Murphy.fastrunningblog.com/blog-11-18-2017.html <p>10.25 miles on the Round Valley Trails. 6 inches of snow on the ground and the trails weren&#39;t groomed so I averaged 9:25 and that was working pretty hard.</p> Sat, 18 Nov 2017 07:00:00 Fri, Nov 17, 2017 http://Murphy.fastrunningblog.com/blog-11-17-2017.html <p>8 miles out and back on Parley&#39;s Trail from home. Striders.</p> Fri, 17 Nov 2017 07:00:00 Thu, Nov 16, 2017 http://Murphy.fastrunningblog.com/blog-11-16-2017.html <p>AM: 125 push-ups, 125 sit-ups. More later...</p> <p>PM: 8.25 miles on the treadmill. Some of it pretty speedy - like 6 minute pace. Hot tub.</p> Thu, 16 Nov 2017 07:00:00 Wed, Nov 15, 2017 http://Murphy.fastrunningblog.com/blog-11-15-2017.html <p>PM: 8.25 miles around Sugar House Park. I ran the first 2 miles with Andy who is going to run a Thanksgiving day race with me and Abby.</p> Wed, 15 Nov 2017 07:00:00 Tue, Nov 14, 2017 http://Murphy.fastrunningblog.com/blog-11-14-2017.html <p>Fired up the headlamp and did 9.5 miles on the Pipeline Trail in the dark. Fun. 8:40 pace.</p> Tue, 14 Nov 2017 07:00:00 Mon, Nov 13, 2017 http://Murphy.fastrunningblog.com/blog-11-13-2017.html <p>8 hilly miles in the gully plus weights and core.</p> Mon, 13 Nov 2017 07:00:00 Sun, Nov 12, 2017 http://Murphy.fastrunningblog.com/blog-11-12-2017.html <p>Went to Liberty Park and ran once around and then pulled the plug. Not feeling it today. So I went to Barnes and Noble, got a cup of coffee and did some reading.</p> Sun, 12 Nov 2017 07:00:00 Sat, Nov 11, 2017 http://Murphy.fastrunningblog.com/blog-11-11-2017.html <p>Nice run at Jeremy Ranch. Happy to have Abby join me. Tried out the spiffy Moose Cafe for breakfast after.</p> Sat, 11 Nov 2017 07:00:00 Fri, Nov 10, 2017 http://Murphy.fastrunningblog.com/blog-11-10-2017.html <p>6.25 miles to Elbow Fork and back. I wanted to do more but I was caught off guard by the sun setting and I forgot my illumination.</p> <p>Had some nice interactions with people today regarding Veterans Day, running, and life in general.&nbsp;</p> Fri, 10 Nov 2017 07:00:00 Thu, Nov 09, 2017 http://Murphy.fastrunningblog.com/blog-11-09-2017.html <p>PM: At the gym I did 5.5 miles on the stair master and then lifted lots of weights so that I&#39;ll likely be sore tomorrow.</p> Thu, 09 Nov 2017 07:00:00 Wed, Nov 08, 2017 http://Murphy.fastrunningblog.com/blog-11-08-2017.html <p>Turning point of sorts in my life this morning. I had my post cross country season exit interview with the administration this morning and I resigned all my coaching duties here at Alta. After 22 seasons and considering the lack of success my teams have had the past couple years, I just felt it was time. I will really miss the good times though.</p> <p>PM: 8 miles at 8:13 pace around Sugar House Park.</p> Wed, 08 Nov 2017 07:00:00 Tue, Nov 07, 2017 http://Murphy.fastrunningblog.com/blog-11-07-2017.html <p>7.25 miles on the Jeremy Ranch Road. Finished in the dark. Perfect run.</p> Tue, 07 Nov 2017 07:00:00 Mon, Nov 06, 2017 http://Murphy.fastrunningblog.com/blog-11-06-2017.html <p>Quite likely I will take the day off. Might go to the gym.</p> Mon, 06 Nov 2017 07:00:00 Sun, Nov 05, 2017 http://Murphy.fastrunningblog.com/blog-11-05-2017.html <p>I drove up to Jeremy Ranch later than usual cuz of watching the NY marathon this morning. Replaying Shalane Flanagan&#39;s run through Central Park kept me motivated the whole way. I don&#39;t think anything makes us happier than watching a person achieve a lifetime goal.</p> <p>Sad about the church shooting in Texas. I believe we have a mass shooting or killing in this country almost every week and, if I&#39;m not mistaken, we are the only country where that is the case. I don&#39;t see any solution in the short term. We are who we are.</p> <p>So I ran the JRR road in some really iffy weather. Lots of mud, rain, wind, a little bit of snow and a little bit of sunshine. I needed to be dressed differently every mile. Decent training lately makes me think I need to have some sort of goal. I&#39;m thinking I might got to Bend in February and run the USATF cross country championships. The masters race is an 8k on a really challenging course. I might be fairly competative in the 50-54 AG.</p> <p>Just thinking. The real goal these days is to stay healthy and fit.</p> Sun, 05 Nov 2017 06:00:00 Sat, Nov 04, 2017 http://Murphy.fastrunningblog.com/blog-11-04-2017.html <p>Early morning run around Sugar House Park. 8.25 miles at 8:30 pace. Felt like a creaky old man.</p> Sat, 04 Nov 2017 06:00:00 Fri, Nov 03, 2017 http://Murphy.fastrunningblog.com/blog-11-03-2017.html <p>8.25 miles on the treadmill. Averaged 7:15. So much fun!</p> Fri, 03 Nov 2017 06:00:00 Thu, Nov 02, 2017 http://Murphy.fastrunningblog.com/blog-11-02-2017.html <p>PM session at the gym included 4.25 miles of elupticaling plus a fairly rigorous bout of strength training. There is no better place to people watch than the Sugar House 24 Hour Fitness at 6 pm.</p> Thu, 02 Nov 2017 06:00:00 Wed, Nov 01, 2017 http://Murphy.fastrunningblog.com/blog-11-01-2017.html <p>7.25 treadmill miles.Alternated hardish-easy every quarter mile.</p> Wed, 01 Nov 2017 06:00:00 Tue, Oct 31, 2017 http://Murphy.fastrunningblog.com/blog-10-31-2017.html <p>AM: 125 push-ups, 125 ab related stuff and core.</p> <p>PM: 7.25 miles of gully after school . Part of it with Brandon and Ian before they left me. Made it to the top of shut-up hill in 29:10. Anytime I do that in less than 30 without really trying, I know I&#39;m getting fit. 56:20 for the entire run. Beautiful day here in Utah.</p> <p>Did some pool running after because Jay Johnson reccomends it for recovery. OK I guess, but my preferred recovery is still a couple pints and a plate of nachos.</p> <p>Looking forward to haloween tonight. Andy is getting excited and I&#39;m thinking that this might be the last year he gets really into it. I suppose the next time will be with grandkids?</p> Tue, 31 Oct 2017 06:00:00 Mon, Oct 30, 2017 http://Murphy.fastrunningblog.com/blog-10-30-2017.html <p>Rest day.</p> Mon, 30 Oct 2017 06:00:00 Sun, Oct 29, 2017 http://Murphy.fastrunningblog.com/blog-10-29-2017.html <p>16.25 miles on the Round Valley Trails in Park City. 8:18 pace.</p> Sun, 29 Oct 2017 06:00:00 Sat, Oct 28, 2017 http://Murphy.fastrunningblog.com/blog-10-28-2017.html <p>PM: Liberty Park loops plus 6 striders along the south end of the park from the drinking fountain to the park entrance.</p> Sat, 28 Oct 2017 06:00:00 Fri, Oct 27, 2017 http://Murphy.fastrunningblog.com/blog-10-27-2017.html <p>PM: 8 miles on the Pipeline Trail. Bumped into Jake and Andrea and did 4 miles or so with them.</p> Fri, 27 Oct 2017 06:00:00 Thu, Oct 26, 2017 http://Murphy.fastrunningblog.com/blog-10-26-2017.html <p>Easy 4 plus a lot of core, weights and rope jumping. Just working on a little strength and athleticism.</p> Thu, 26 Oct 2017 06:00:00 Wed, Oct 25, 2017 http://Murphy.fastrunningblog.com/blog-10-25-2017.html <p>Slipped out a little early for some gully. Warm, beautiful. Nice to stock up on some Vitamin D.</p> Wed, 25 Oct 2017 06:00:00 Tue, Oct 24, 2017 http://Murphy.fastrunningblog.com/blog-10-24-2017.html <p>AM: 100 push-ups, 100 abs, core.</p> <p>PM: 9.3 miles on the Pipeline Trail. 8:28 average. Finished just as the sun went down.</p> Tue, 24 Oct 2017 06:00:00