Rob Murphy

11.5 miles on the roads and OHV trails at Goblin Valley. Nice trip. Topped it all off with a stop in at Ray's Tavern in Green River on the way home. Possibly the best burgers in Utah?

Taking the day off today.

Five miles easy to warm-up.

Track workout at Highland High. 8 X 200 w/200 meter walk interval.

1. 36.94

2. 37.01

3. 34.84

4. 34.21

5. 33.66

6. 33.07

7. 32.64

8. 30.81

Two mile cool-down jog.

I felt really controlled on the first six. Pressed a little bit on #7 and went close to 100% on the last one. The last 20 meters of #8 was very hard.

I think if I had only done six I could have dipped under 30 on the last one.

I will be sore tomorrow. 

I was going to head up to Jeremy Ranch this afternoon after work but since it was such a beautiful day and we only had a half day of school today, I opted for a run on the gully trails instead.

12 miles. I went out of my way to find the sandiest trails and steepest hills. Hard run but fun. 

Four and a half miles mostly at 8 minute pace but with some half-mile and quarter-mile pickups.

2 x 1/2 mile in 2:50

2 x 1/4 mile in 1:25

I'm going to take a stab at the Striders Half Marathon on Saturday. I've done just enough consistent mileage and just enough quality runs to think I may be able to run around 1:18.

I don't want to make any predictions though because I'm not used to race stress. I've never run this race but the course is the first half of the Ogden Marathon course and I have run that race. I think I came through the half there in 2011 in 1:18, a time I would be very happy with Saturday. 

Very nice day today. It rained a lot in the early hours which is always appreciated. Had several positive interactions with students which always leaves me feeling good.

I have a couple book recommendations...

Running and Being by Dr. George Sheehan. This is a classic of the first running boom in the 1970s and is back in print for the first time in several years. I saw several copies at my local B&N yesterday on the shelf amongst the many crappy running books out these days. Dr. Sheehan was a first rate thinker who I think was able to capture what this sport means to those of us who pursue it in a certain way. If you are the type of person who can occasionally be accused of putting running ahead of God, country, career, and family, this book is for you. My only criticism of Sheehan is that he frequently over quotes the ideas of other thinkers and philosophers when I think his own ideas are superior. If I want to know what William James or Ralph Waldo Emerson think, I'll read their books.

Hanson's Marathon Method by, obviously, the Hanson's. I found this to be a welcome departure from many other marathon training books mostly because it's grounded in common sense and ideas that have been proven to help lots of top marathoners exceed what was thought to be their potential. It's grounded in science without being too technical They also have a straight forward and opinionated style that I appreciate.

Plan on an easy run plus a few striders with my buddy Steve Anderson today. 

Steve Anderson and his girls came for a visit yesterday and stayed the night which was great for me because Steve volunteered (after I asked him) to chauffeur me up to Eden, Utah for the start of the race this morning. I was up at 4 AM and out the door at 5:10.

My goal was to run each mile in around 6 minutes or, hopefully, a little under. One of the most useful measures for me of decent fitness returning is to be able to run at 6 minute pace for a long time without too much distress. Today's race was all about confidence.

I ran the first mile in 5:52 and was pleased that I was able to avoid going out too fast. My splits for every mile thereafter were right around my goal. Came through six miles in 35:30, Ten miles in 59:30, 13 miles in 1:17:58 (slowed a little bit on mile 11 to have a small confrontation with the high schoolers manning the water stop there. As I approached, I saw the stop with a table placed about 10 yards off the road and four or five kids standing around it talking. I asked them if they had any Gatorade and one of them nonchalantly gestured towards the table. I stopped and told them that I wouldn't want them to tax themselves too much by actually handing the drinks to the runners as they passed and gave them a brief class on how to operate a water stop).

They were not particularly eager students and did not respond well to my sarcasm.

Anyway, I was pretty happy to cross the finish line in 1:18:30 in tenth place and the second master. I don't think I'll ever beat Walter Brown (41 year-old punk) again. Picked up a $50.00 check for my efforts which exceeded my entry fee by $5.00. Always nice to come out ahead.

From what I understand, there was a titanic battle for the win between between Bryant Jensen and Riley Cook. A couple really tough racers those guys. 

This was a really well run race directed by real runners who obviously know what they are doing and care about runners. That always makes a difference.

Stopped by The Habit Burger Grill for a huge cheeseburger with Steve on the way home.  All y'all who live near Sugarhouse that haven't tried that place really should make it a priority. 

PM: Walked three miles around the neighborhood. I ate too much today and needed to burn some calories.