Rob Murphy

AM: 2 mile walk. Beautiful morning. I would have liked to have done more.

PM: 2.25 mile walk to the gym and back. Weight lifting and core at the halfway point.

22 endurance "superfoods" according to Matt Fitzgerald. In alphabetical order. 

almonds, bananas, beets, black beans, brown rice, cherries, coffee, corn, eggs, garlic, olive oil, peanut butter, potatoes, red wine, salmon, spinach, sweet potatoes, tea, teff (don't know what that is!), tomatoes, tuna, yogurt.

4.25 miles elipticaling, 2 miles mastering the stairs. I fully intend to go on a brisk walk around the McDonalds Loop whilst my team is running at practice in 13 minutes.

PM: 12 hard miles on the stationary bike. Weights/core.

6.5 miles consisting of 2 miles of actual running (although on the treadmill) and 4.5 miles on el eliptico.

4 miles of real running outside. 8:50 average.

6.25 miles on the Pipeline Trail. 8:40 pace. No pain in my knee while running but a little bit upon waking up this morning. I'll try not to be stupid and cross train today.

6 miles on the stair master. Joined Fritz at the end who was doing one of his epic workouts on that machine.

Strength training, core. Mostly bodyweight exercises plus leg extensions, leg curls, and dead lifts. I'm doin the leg exercises with light weight and I think they are working well for knee rehab.

I achieved a little bit of consistency this week that will pay off once I can start training seriously again.