Rob Murphy

News Flash...

The USA men won the  silver medal at the World Cross Country Championships today. The Americans actually beat the Kenyan team!

PM: Five miles easy on the wood chip at Liberty Park. Felt good. Could have run further, could have run faster, but didn't. 

 Big shout out to my boys at Florida Gulf Coast University who made it to the Sweet 16! According to CBS Sports.com only .5% of those who filled out brackets made this pick. Count me in that group. When I was filling out my brackets I was looking for an upset special and I noticed that they beat Miami by 12 earlier this year and decided to go with them. Honestly, I never even heard of mighty FGCU even though I grew up in Florida!

I now feel ashamed that I have them losing in the Sweet 16. Should have gone with the Final Four. 

Spring Break Day 1

1. Woke up, made the kids breakfast, walked them to school. Because it would be too much to ask for my spring break to match up with theirs. One way to avoid taking an expensive vacation I guess.

2. Laid around watching golf, fell back to sleep. Tiger won yet again.

3. Went to Liberty Park and did 13.25 miles on the wood chip in 1:40. Felt great. The path is perfect right now but they are getting ready to ruin it by dumping more wood chip on it making it too soft. I saw the mountains of wood chips by the maintenance area.

4. Ate lunch. Nap time now. 

PM: Walked 2 miles. 

Spring Break Day 2

1. Woke up and ate some strawberry pancakes that Abby made.

2. Walked the kids to school.

3. Had some more coffee and watched Zero Dark Thirty  with Ann.

4. Went for a run in Sugarhouse Park. Seven easy miles plus 6 X 15 seconds up a steep hill at maximum effort. Bent over and gasping for oxygen after each one.

These hill sprints are hard if you really do them right. 

Andy has his 1st and 2nd grade book club tonight for I Survived the Sinking of the Titanic. Abby has her annual  fund raising shake-down of the swim team parents ( a "swim-a-thon") for which I am counting laps. 

PM: Walked a couple miles. 100 push-ups, 100 sit-ups/crunches. 

Spring Break Day 3

I started this theme for the week, might as well keep going with it...

1. Woke up, watched Morning Joe with my coffee.

2. Had a smoothie for breakfast.

3. Read for two hours.

4. 9.25 mile run at Liberty Park. Planning a long run tomorrow on the roads so I'm sparing my legs.

5. Lunch at Fiddler's Elbow with Ann. 

15.25 miles in 1:56.

Beautiful day. I didn't feel as strong towards the end of this run as I would have liked. Oh well, It's not like I've done a pile of 20 milers lately. Or any for that matter. So I don't suppose I have the right to feel strong at the end of a 15 miler yet. 

PM: Two easy treadmill miles plus some strength/core training. Included some plyo box jumps. 

6.25 miles on the treadmill.

We are heading down to Goblin Valley State Park for a couple days of hiking, trail running and Yurting.

AM: Four mile trail run in Capitol Reef National Park. Took a little day trip for an Easter Egg hunt they were having there.

PM: 9.5 miles at Goblin Valley