Rob Murphy Running Blog at FastRunningBlog.Com Sat, 25 Jan 2020 23:38:01 FeedCreator 1.7.2 Sat, Jan 25, 2020 <p>I made it out to the Salt Lake Track Club&#39;s Winter 5k after taking last year off. My goal was to break 20 minutes for the first time in forever and I ran 19:20 - so that&#39;s good. Splits were 6:16, 6:10, 6:13, 43. Makes me think I can break 19 minutes again because I wasn&#39;t really racing that hard.</p> <p>I thought I won my age group so I have awarded myself 1st place here on the blog. Bill Cobler beat me by 1 second even though he finished a couple minutes behind me. Decided to do the awards based on chip time rather than gun time and apparently Bill had a hard time making it to the start on time. It&#39;s frustrating to lose to a person when you finish a few hundred yards in front of them.</p> Sat, 25 Jan 2020 07:00:00 Fri, Jan 24, 2020 <p>PM: 8 miles around the neighborhood and Sugar House Park.</p> Fri, 24 Jan 2020 07:00:00 Thu, Jan 23, 2020 <p>No running. 7 mile walk.</p> Thu, 23 Jan 2020 07:00:00 Wed, Jan 22, 2020 <p>PM: 7.25 miles on the treadmill, 1 on the helix</p> Wed, 22 Jan 2020 07:00:00 Tue, Jan 21, 2020 <p>AM: 120 push-ups, 120 sit-ups.</p> <p>PM: 9.25 miles on the treadmill.</p> Tue, 21 Jan 2020 07:00:00 Mon, Jan 20, 2020 <p>Just some hiking and walking today. Out to Delicate Arch in Arches NP and then around the neighborhood when I got home.</p> <p>Winter series 5k this Saturday followed by the 10k and 15k after that. More thoughts on that later.</p> Mon, 20 Jan 2020 07:00:00 Sun, Jan 19, 2020 <p>AM: 10.25 miles in Moab from the hotel, up the Colorado River and back. Beautiful.</p> <p>PM: Hiked the Moab Rim Trail.</p> Sun, 19 Jan 2020 07:00:00 Sat, Jan 18, 2020 <p>AM: 10 mile trail run in Black Dragon Canyon off of I-70 west of Green River. New discovery for me and just what I needed today.</p> Sat, 18 Jan 2020 07:00:00 Fri, Jan 17, 2020 <p>AM: 8.25 on the treadmill at 8 mph.</p> Fri, 17 Jan 2020 07:00:00 Thu, Jan 16, 2020 <p>PM: Decent 7.25 on the treadmill.</p> Thu, 16 Jan 2020 07:00:00 Wed, Jan 15, 2020 <p>Struggled today so I pulled the plug on my planned 10 miler.</p> <p>5 treadmill miles, jump rope, and some bodyweight strength training. My knees are letting me do lunges which is great.</p> <p>Dealing with the unnecessary and tragic death of a student today which seems to be happening more often these days.</p> Wed, 15 Jan 2020 07:00:00 Tue, Jan 14, 2020 <p>PM: 7.25 miles arounf SHP. Tough to get out tonight just as it was getting dark. Also was forced to miss the first half of the Jazz game. Decent run though despite the poorly plowed roads.</p> Tue, 14 Jan 2020 07:00:00 Mon, Jan 13, 2020 <p>Rest day.</p> Mon, 13 Jan 2020 07:00:00 Sun, Jan 12, 2020 <p>8.25 slushy miles around Sugarhouse Park. Averaged 8:09. Felt good to do a for real outside run. Knees felt great. Achilles a little achy.</p> <p>Sent Abby back to school today. :-(</p> Sun, 12 Jan 2020 07:00:00 Sat, Jan 11, 2020 <p>AM: 12 miles in 1:33 on the treadmill.</p> <p>PM: 4 mile walk.</p> Sat, 11 Jan 2020 07:00:00 Fri, Jan 10, 2020 <p>AM: 2.25 mile walk. This walk included a stop at Harmon&#39;s to purchase a Vegan Chili Verde Burrito for lunch.</p> <p>Later: 2 mile jog.</p> Fri, 10 Jan 2020 07:00:00 Thu, Jan 09, 2020 <p>PM: 8.25 miles on the treadmill.</p> Thu, 09 Jan 2020 07:00:00 Wed, Jan 08, 2020 <p>PM: 7.25 miles on the helix then 4 X 1/4 mile on the Woodway. Times were 1:49, 1:44, 1:44, 1:48.</p> <p>Also, push-ups, sit-ups, pull-ups.</p> Wed, 08 Jan 2020 07:00:00 Tue, Jan 07, 2020 <p>PM: 8.5 miles on the treadmill plus 1.5 on the helix.</p> Tue, 07 Jan 2020 07:00:00 Mon, Jan 06, 2020 <p>Rest</p> Mon, 06 Jan 2020 07:00:00 Sun, Jan 05, 2020 <p>AM: 3 mile walk.</p> <p>PM: 1.25 mile warm-up then weights at the gym. Walked a mile to cool down.</p> Sun, 05 Jan 2020 07:00:00 Sat, Jan 04, 2020 <p>AM: 8.25 miles on the treadmill plus an additional mile on the helix.</p> Sat, 04 Jan 2020 07:00:00 Fri, Jan 03, 2020 <p>AM: 9.5 miles on the treadmill plus some swimming.</p> <p>PM: 4 mile walk and some strength training.</p> Fri, 03 Jan 2020 07:00:00 Thu, Jan 02, 2020 <p>AM: 4.25 miles on the eliptickle, 4 x 1/4 mile hardish on the Woodway (harder than it sounds), 1 mile cool-down.</p> Thu, 02 Jan 2020 07:00:00 Wed, Jan 01, 2020 <p>AM: Up early as staying up past midnight on New Years Eve has never been my thing. Read for a while, had 2 cups of coffee, and went to the gym. Ran 10 miles on the treadmill plus some hot tub/pool time.</p> <p>Came home, shoveled snow, ate some bacon and eggs. Now watching the Gophers play Auburn in the Outback Bowl.</p> <p>A good start to the Roaring Twenties.</p> <p>PM: Walked to the gym with Ann and Andy. Did a mile on the Woodway. Walked home in the snow via Starbucks.</p> Wed, 01 Jan 2020 07:00:00 Tue, Dec 31, 2019 <p>PM: 6.25 on the treadmill to close out the decade.</p> Tue, 31 Dec 2019 07:00:00 Mon, Dec 30, 2019 <p>AM: 5 miles easy out the Dunedin causway and back. 3 miles of walking.</p> Mon, 30 Dec 2019 07:00:00 Sun, Dec 29, 2019 <p>No running today. 5 mile walk around Dunedin. Went to church with my mom and then out to brunch after.</p> Sun, 29 Dec 2019 07:00:00 Sat, Dec 28, 2019 <p>AM: Ran the Manatee River Run in Palmetto Fl. for the third time today. Fun course with lots of twists and turns, about half on road and half on shell paths. Warm and humid. I ran well all things considered in my first race longer than a 5k in a long time.</p> Sat, 28 Dec 2019 07:00:00 Fri, Dec 27, 2019 <p>Noonish: 9 miles easy around Dunedin. Stopped a lot to take pictures.</p> Fri, 27 Dec 2019 07:00:00 Thu, Dec 26, 2019 <p>AM: Relaxing 4 miles around the Hammock Park here in Dunedin.&nbsp;</p> Thu, 26 Dec 2019 07:00:00 Wed, Dec 25, 2019 <p>AM: Today was my 40th consecutive Christmas day run dating back to 1979 when I was a freshman in high school. I believe I started it because back then I was always eager to try out my new running gear. Like my Sub-4 racing shorts and singlet or my Adidas Marathon &#39;80 trainers.</p> <p>I&#39;ve had a lot of great ones over the years. Today&#39;s was just a 6.5 miler around greater Sugar House. Andy joined me for the first 2.5.</p> <p>Heading to Florida by myself this afternoon to spend a few days with my mom and my sister and her family.</p> Wed, 25 Dec 2019 07:00:00