Rob Murphy

Sunday afternoon cardio festival.

1.25 miles on the treadmill  just warming up.

300 floors on the stair master in 39:27. Apparently this is 6.25 miles. This was pretty hard - Based on my breathing about like a tempo run.

1 mile cool down on the treadmill.

Watched the Daytona 500 while I was working out. Part of me was pulling for Danica Patrick but part of me was also glad she dropped from 3rd place to 8th place on the last lap. Because if men can't win the Daytona 500 what's left for us? I mean women are already earning about 60% of the college degrees in the U.S. and will clearly be ruling the world in a generation or so so it's nice if they can leave us NASCAR for a little while longer.

Cold, 7.25 miles around Sugarhouse at 5 am. Nice. Maybe a full moon?

It's hard for me to get out that early but it gets easier once I get on a roll.  

PM: 5.25 miles on the treadmill (started out at my usual 10 minute pace and worked down to 6:30 pace at the end) plus some light core work and strength training.  

One thing that has become non-negotiable is that I have to begin every run with about 1.25 miles at 10 minute pace before my body really wants to run. It takes a little patience but it's worth it.

I had a busy day and I slept through the snooze alarm this morning so I wasn't able to get out for a run until 5:45 this afternoon - maybe my least favorite time to run because it's the time I'd rather be relaxing with the family. Also I'm often tired and sluggish feeling in the late afternoon. It turned out to be a good run though. 9.25 miles in 1:09 around Sugarhouse and its environs.

I signed Andy up for this book club for first and second graders at The King's English bookshop here in Salt Lake. There are only two other kids in the group, both second grade girls. This month's book was Attack of the Shark-Headed Zombie. They met today to discuss the finer points of the book and while Andy was impressed with the reading ability of the two girls in the group, he blew them away with his observations about the shark-headed zombie and zombies in general.

Next month is a book about the Titanic. This will give him a chance to renew his Titanic obsession from last year. 

10.25 miles on the treadmill. I was feeling pretty good and began to push it up to close to six minute pace. But then I backed it back down to a little slower than seven minute pace - reminding myself that I'm still mostly in weight loss and general aerobic conditioning mode. 

Nice to feel good consistently though and to have to hold myself back. 

Nice, easy morning run. 11.25 miles mostly around Sugarhouse Park. 

Every once in a while I have an "only in Utah moment" that surprises me even after eleven years here. Today I went to this donut shop on 114th South on my way to work because I promised a class donuts because of something good they did. Anyway, this so-called donut shop did not sell coffee. Has anyone heard of a donut shop without coffee?

Fortunately there is a Beans n Brews right next door.

I still love it here though. 

Seven miles around the Sugarhood.

Included 20 X The Highland High stadium steps and 6 X 100 meter striders.

100 push-ups, 100 sit-ups