Rob Murphy Running Blog at FastRunningBlog.Com http://Murphy.fastrunningblog.com/ Wed, 20 Mar 2019 18:17:59 FeedCreator 1.7.2 Wed, Mar 20, 2019 http://Murphy.fastrunningblog.com/blog-03-20-2019.html <p>PM: RAN about 90% of the Gully Long Run.</p> Wed, 20 Mar 2019 06:00:00 Tue, Mar 19, 2019 http://Murphy.fastrunningblog.com/blog-03-19-2019.html <p>Will take today off. Busy plus the <a href="http://www.ryanbingham.com">Ryan Bingham</a> concert tonight!</p> Tue, 19 Mar 2019 06:00:00 Mon, Mar 18, 2019 http://Murphy.fastrunningblog.com/blog-03-18-2019.html <p>Easy 2 miles, jumping of rope, weights/strength training.</p> Mon, 18 Mar 2019 06:00:00 Sun, Mar 17, 2019 http://Murphy.fastrunningblog.com/blog-03-17-2019.html <p>13 miles in the gully. Ran the uphills, walked the downhills.&nbsp;</p> Sun, 17 Mar 2019 06:00:00 Sat, Mar 16, 2019 http://Murphy.fastrunningblog.com/blog-03-16-2019.html <p>PM: 6.25 mile walk/jog in the Dimple Dell gully.</p> Sat, 16 Mar 2019 06:00:00 Fri, Mar 15, 2019 http://Murphy.fastrunningblog.com/blog-03-15-2019.html <p>PM: Elipticle&nbsp;</p> Fri, 15 Mar 2019 06:00:00 Thu, Mar 14, 2019 http://Murphy.fastrunningblog.com/blog-03-14-2019.html <p>PM: 8.5 hard miles on the Helix. Sweat storm!</p> <p>Evening: Walked over to the gym when Andy was at jiu-jitsu and pumped iron.</p> Thu, 14 Mar 2019 06:00:00 Wed, Mar 13, 2019 http://Murphy.fastrunningblog.com/blog-03-13-2019.html <p>Day off.</p> Wed, 13 Mar 2019 06:00:00 Tue, Mar 12, 2019 http://Murphy.fastrunningblog.com/blog-03-12-2019.html <p>PM: at the gym...</p> <p>1. 60 minutes on the bike - 18.5 miles</p> <p>2. 1 mile on the helix</p> Tue, 12 Mar 2019 06:00:00 Mon, Mar 11, 2019 http://Murphy.fastrunningblog.com/blog-03-11-2019.html <p>Noon: 2 mile walk.</p> <p>PM: Weight/core workout. 125 push-ups/125 sit-ups. 5 x 1 minute jump rope.</p> Mon, 11 Mar 2019 06:00:00 Sun, Mar 10, 2019 http://Murphy.fastrunningblog.com/blog-03-10-2019.html <p>PM:</p> <p>1. 4 miles of actual running on the treadmill in a swift 40 minutes.</p> <p>2. 5,000 meter row in 21:55</p> <p>3.25 mile walk after dinner - one of the good things about daylight savings.</p> Sun, 10 Mar 2019 07:00:00 Sat, Mar 09, 2019 http://Murphy.fastrunningblog.com/blog-03-09-2019.html <p>AM: I rode 30 miles on the stationary bike in 1:38 at the Sugarhouse 24 Hour Fitness. Observed that riding 20 mph on a Precor bike feels quite a bit harder than riding the same speed on a StarTrac bike. One must be off.</p> <p>PM: 4.25 mile walk.</p> Sat, 09 Mar 2019 07:00:00 Fri, Mar 08, 2019 http://Murphy.fastrunningblog.com/blog-03-08-2019.html <p>1. 1 mile warm-up on the elliptical.</p> <p>2. 20 miles on the stationary bike in 59:10.</p> <p>3. Slow 2 mile jog on the treadmill at a 5% grade.</p> Fri, 08 Mar 2019 07:00:00 Thu, Mar 07, 2019 http://Murphy.fastrunningblog.com/blog-03-07-2019.html <p>PM: Easy 4.25. Actually jogged some.</p> Thu, 07 Mar 2019 07:00:00 Wed, Mar 06, 2019 http://Murphy.fastrunningblog.com/blog-03-06-2019.html <p>PM:</p> <p>1. 10 miles on the stationary bike in 29 minutes</p> <p>2. 5,000 meters rowing in 22:20</p> <p>3. 125 push-ups, 125 sit-ups</p> Wed, 06 Mar 2019 07:00:00 Tue, Mar 05, 2019 http://Murphy.fastrunningblog.com/blog-03-05-2019.html <p>PM: Split between the helix and the elliptical.&nbsp;</p> <p>I believe the doctor misdiagnosed my supposed MCL sprain which only confirms my suspicion of doctors and running injuries.</p> Tue, 05 Mar 2019 07:00:00 Mon, Mar 04, 2019 http://Murphy.fastrunningblog.com/blog-03-04-2019.html <p>A robust 6.25 mile walk.</p> Mon, 04 Mar 2019 07:00:00 Sun, Mar 03, 2019 http://Murphy.fastrunningblog.com/blog-03-03-2019.html <p>AM:</p> <p>1. 8.25 miles - all on the Helix</p> <p>2. Weights and stretching.</p> Sun, 03 Mar 2019 07:00:00 Sat, Mar 02, 2019 http://Murphy.fastrunningblog.com/blog-03-02-2019.html <p>AM:</p> <p>1. 15 miles on the stationary bike in 50 minutes.</p> <p>2. 5,000-meter row in 23 minutes.</p> <p>Watched Donald Trump&#39;s remarks at CPAC today. You can tell he loves America because he actually hugged the flag on stage. Such a shame those bone spurs kept him out of Vietnam.</p> Sat, 02 Mar 2019 07:00:00 Fri, Mar 01, 2019 http://Murphy.fastrunningblog.com/blog-03-01-2019.html <p>AM:</p> <p>1. 5.25 miles on the helix</p> <p>2. 2,000 meters on the rower</p> <p>3. 10 miles in 30:57 minutes on the stationary bike</p> <p>4. 100 push-ups, 100 sit-ups</p> <p>PM: Walked 4 miles around the neighborhood</p> <p>Went to the doctor today and had my knees x-rayed. I have a grade 2 MCL sprain and a slight MCL tear. No surgery&nbsp;required. Just a fair amount of time and rehab at my age.</p> <p>It was good to see that I have no sign of arthritis and plenty of cartilage in my knees. Should have many years of happy running once the ligament heals.</p> Fri, 01 Mar 2019 07:00:00 Thu, Feb 28, 2019 http://Murphy.fastrunningblog.com/blog-02-28-2019.html <p>Elliptical and rowing. Walked a mile.&nbsp;</p> Thu, 28 Feb 2019 07:00:00 Wed, Feb 27, 2019 http://Murphy.fastrunningblog.com/blog-02-27-2019.html <p>Nothing - more parent-teacher conferences. Got a little fatter.</p> Wed, 27 Feb 2019 07:00:00 Tue, Feb 26, 2019 http://Murphy.fastrunningblog.com/blog-02-26-2019.html <p>Nothing.&nbsp;</p> Tue, 26 Feb 2019 07:00:00 Mon, Feb 25, 2019 http://Murphy.fastrunningblog.com/blog-02-25-2019.html <p>4 miles</p> Mon, 25 Feb 2019 07:00:00 Sun, Feb 24, 2019 http://Murphy.fastrunningblog.com/blog-02-24-2019.html <p>Walked to the gym...</p> <p>1. 6.25 miles on the elliptical.</p> <p>2. Rode 10 miles on the stationary bike in 31 minutes. That was moderately hard.</p> <p>walked home.&nbsp;</p> Sun, 24 Feb 2019 07:00:00 Sat, Feb 23, 2019 http://Murphy.fastrunningblog.com/blog-02-23-2019.html <p>Workout:</p> <p>1. 5.25 miles on the Helix</p> <p>2. 5,000 meter row in 22:27</p> <p>My rowing time for 5,000 meters has dropped from 28 minutes to 22:27 in one week.</p> <p>PM: Walked about 5 miles.</p> Sat, 23 Feb 2019 07:00:00 Fri, Feb 22, 2019 http://Murphy.fastrunningblog.com/blog-02-22-2019.html <p>Just a 2 mile walk.</p> Fri, 22 Feb 2019 07:00:00 Wed, Feb 20, 2019 http://Murphy.fastrunningblog.com/blog-02-20-2019.html <p>PM Workout:</p> <p>1. 10 miles on the stationary bike in 33 minutes.</p> <p>2. 5,000 meters on the rower in 24:30.</p> <p>I read up a little on rowing technique and tried to apply a couple lessons this afternoon. Resulted in a 3.5 minute PR!</p> Wed, 20 Feb 2019 07:00:00