Rob Murphy

Made in home at 3:30 this afternoon. Did a little hiking and arch exploring along the way topped off with another cheeseburger at Ray's Tavern.

Gonna take the day off of running.

Good article in my new Outside about Overtraining (OTS) and how it impacts ultra runners.

AM: 1 mile marking a course for my new runners then the Gully Longer Run - 7.25 miles in 55 minutes. Pretty good pace. Hot for 8 am.

Abby completed the whole Gully Long Run! 

First run of the summer up at Alta Ski Area. Couldn't quite circle the Albion Basin Campground due to snow, but should be able to next week.

I did 13 miles in 1:44 - exactly 8 minute pace. Ran into Blake up at the top which helped. This run starts at about 8,500 feet and goes up to close to 10,000 feet over about 3.5 miles. Then back down of course. 

Easy warm-up and some stretching then 8 miles on the Porter Rockwell Trail in that suburban paradise, Draper Utah. Ran 57:50.

Porter Rockwell was "The Destroying Angel of Mormondom" according to the  wikipedia article on him. A good Porter Rockwell quote..."I never killed anyone that didn't need killing". 

My team is all looking good but it looks like most of them will miss the rest of the summer for family vacations and LDS Church-related activities. All except my daughter Abby who doesn't have to drag handcarts around Wyoming because she's a Presbyterian.

PM: Lunch at Ruth's Diner with Ann. I love summer.

I got up to Alta at 6:45 am to get in my run before my team arrived at 9. Ran up to the campground and then a bunch of loops. Some snow, but it was fun hopping through it.

Took it a little easier than on Tuesday averaging 8:20 pace.

AM: 4 mile walk around Sugar House with a little jogging mixed in.

PM: 4.25 miles in 32 minutes around the neighborhood. Keeping it flat. Hot! 94 degrees. Although according to The Weather Channel it only "feels like" 89 when you factor in the 11% humididity.

AM: 3.25 mile jog around the neighborhood and then a 3.25 mile walk with Andy around Sugar House Park. All I had time for this morning.

Missed running Grandma's today. Next year maybe.

Check out Blake's race report today.

PM: I got interrupted during my morning run by parent stuff so I tried to get in a few miles this afternoom. Fail! Ran one 100 degree lap around Liberty Park and quit feeling like a sluggish turd. I did manage a few high quality strides at the end so that's something.

Tomorrow morning I'm going up to Jeremy Ranch at 6 am. The kids can stare at the screens on their devices all morning and let their brains rot.