Rob Murphy

Really beautiful day here in sunny Utah. Low 50s and absolutely perfect for running. If I wasn't a little achy from yesterday's race I could easily have run for 3 hours. As it was, I had to settle for an hour around Sugarhouse Park zig-zagging around the many thousands of runners, bikers, walkers, dogs...on second thought, maybe it is nice to have some typical winter weather so I can have MY park to MYSELF.

No school tomorrow so I should be able to get in a good, quality day. I will be running the mile and the 3000 meters at the USATF Masters Indoor Championships in ABQ ( 3 letter airport code for the city in New Mexico that I could spell if I wanted to, but am way, way, way too lazy to sit here at my computer and type out that ridiculously long name).

So, I will be reducing my mileage and training like a middle distance runner for a couple weeks to se if I can avoid complete embarassment.

Also walked 3 miles today.

9.5 on the treadmill at Steiner. Started out at 7 mph and worked my way up to 10 mph over 65 minutes. Felt pretty good. I know I need to do some fast 400 and 200 meter intervals, but it takes me more than two days to recover from a hard 10k.

Our Valentine's "date" consisted of breakfast at Ruth's Diner up in Emmigration Canyon after the kids went to school. I have a really good wife.

After work I went to the gym mostly because of our 50 mph wind today.

13.25 miles on the treadmill with an interval workout sandwiched in the middle

5 x 1/2 mile in 2:36 (11.5 mph) with a 1/4 mile jog recovery.

Went to Abby's annual swim team swim-a-thon after. She swam 82 laps. Fun team pizza party after. Crazy weather here tonight. Very windy, snowing hard, thunder and lightning. "Thunder Snow" I think they call it.

Nine miles around Sugarhouse Park

6.25 on the treadmill. Varied the pace from 8 to 10 mph.

2 miles on the elip. after just to burn some more calories.

Fun weekend planned. My old high school friend and teammate, Bret (bret.fastrunningblog.com), is in town to ski. We have a long run planned for tomorrow morning and then dinner tomorrow night.

Ann and Abby are going tonight to watch the Ute gymnasts take on the University of Michigan.

Most excellent run today.

Ran about a mile and a half around the neighborhood before driving up to The Canyons near Park City to pick up Bret. Ann dropped us off in East Canyon and we ran down through Emmigration to my house in Salt Lake. 16 miles in 2 hours even. Bret really hung in like a trooper on the hills for a Florida boy.

Nice mix of rain and snow and high winds most of the way, but didn't really notice it.

Ann had some pankakes ready for us when we finished. Great run - like all long runs, better with company.

pm: Went to the gym to sit in the sauna for a while and decided to hop on the treadmill and make it a 20 mile day. 2.5 more.