Rob Murphy

Probably the last 20 miler before the marathon June 12th. I ran an even 20 averaging 7:10. I ran the 16th mile in 5:50 and threw in several fast surges in the last mile to hopefully acclimate myself to doing that in the latter stages of a marathon.

I felt good today. The weather was nice - no wind and sunny, just cool enough to wear gloves which made it perfect. Now, how to taper for a couple weeks without getting fat. I know, I could practice not eating everything in sight.

Rest day.

I went for a 3 mile walk.

Five miles on the treadmill.

Also lifted weights at the gym for about an hour.

AM: Left at 4:30 this morning. I ran 11 miles at 7:40 pace. That was pushing it as it's really hard for me to get under eight minute pace that early.

Nice walk around the block with Abby after the run. She is an early riser like me and we've started going for walks around the neighborhood around sun up.  

Just an easy run - except for the 5am part of it.

Today I did the Gully Long Run (very hilly, sand, wood chip trail) in 47 minutes. After that I did six steep hill repeats on a 250 meter hill at close to maximum effort. I ran them hard enough so that I was in extreme distress after each. Good times!

Finished with a weight workout. But fewer sets than I usually do. 

This morning I did a 16 mile run from the I-80 overpass in East Canyon to the summit of Little Mountain and then down Emmigration Canyon to my house. My wife dropped me off at the top of the canyon at 8:30. It was 40 degrees with a steady rain.The rain turned to snow at the top of Little Mountain. Perfect for Memorial Day weekend. I noticed it was 88 degrees today in Minneapolis. I should move to a warm state - like Minne-freakin-sota!!

The first 3.75 miles of this run are all uphill before dropping down into Salt Lake. Here's my splits:

7:42, 8:08, 7:29, 7:37, 6:18, 6:22, 6:02, 6:02, 6:01, 6:04, 5:56, 5:54, 5:53, ( 1:26:07 for 13.1), 6:43, 7:05, 7:19.

Ran by Ruth's Diner in Emmigration Canyon about 10 miles into the run. The smell of bacon while I'm running can drive me insane with hunger. All I can say is it's a good thing I didn't have my credit card with me. I might have had to make a pit stop.