Rob Murphy

PM: 4.5 miles plus some striders and drills during a brief break in the rain. I think prehistoric Lake Agassiz is reclaiming this land.

AM: 9 mile fartlek in 64 minutes. I did fifty minutes of 2 minutes "on" and 3 minutes "off" with a 2 mile run with Abby after. I also ran back and forth to the bridge a couple times while Andy was fishing.

The 2 minute fast efforts were entirely by feel but probably ranged from half marathon pace down to 5k pace. Nice run.

Went to town around lunchtime to use the wifi at the bakery. Closed on Monday. Then went to the library to use its wifi. Closed on Monday. Monday's seem to be an extension of Sunday here in Pine river. So I'm sitting in the parking lot of the library being happy that their wifi at least doesn't require a password.

Did some grocery shopping and then stopped by Hardware Hanks with Andy and Abby to buy 2,400 BB's for the air rifle so they can blast away at cans and trees all afternoon.

PM: 3 mile walk/jog for my mental health.

AM: One mile walk with Abby

Spent the rest of the day huling garbage to the dump and scrap metal to the metal recycling place. All from my in-laws rotting barn.

Pretty good morning. Abby and I left early and drove to Pine River to do a workout on the high school track. I wanted to do a little race simulation workout so I laced up the racing shoes and did a warm-up the same way I would before a race. 2 miles plus some stretching and striders. Abby circled the track 17 times, mostly running, and then did 10 times up and down their tiny stadium.

I did 2 X 1 mile with a quarter mile walk/jog recovery. Made it an actual mile, not 1600. The goal was to feel good running at race pace or a little faster. I ran the first one in 5:49 and the second one in 5:41. Felt good, but not quite as efortless as I hoped but that's usually the case with training so I'm not too worried.

Besides, I'll have beet juice working for me on Saturday!

Cooled down with 2 easy miles.

I haven't done enough of thes workouts in the past few weeks and I haven't raced enough which will hold me back on Saturday. My mileage has been good though and I'm healthy so that's working in my favor.

Went to the Pine River Bakery  with Abby and got a cinnamon roll and cup of coffee and Abby got a cookie and milk. Then we walked around the whole town and talked about what it would be like to live in a town of 951 people in the middle of nowhere.

Back home now with stressed out Ann who's trying to purge her parent's 40 years of crap to get ready for their auction.

Easy four miles plus 4 super fast striders. 110% humidity this morning after last night's torrent.

Saw a mama deer and an itty bitty spotted fawn bouncing across the road.

Just a super easy shake out here in Duluth, Mn.

I'll make my annual pitch for Grandma's Marathon and the Gary Bjorklund Half Marathon right now. I'm always surprised that more FRBers don't head out here for an early summer trip. It's one of the best races in the U.S. and Duluth is a surprisingly happening place and, when it's sunny, truly beautiful. The hospitality and organization are top notch. The temperature in Duluth tomorrow at race time will be 51 degrees - probably a couple degrees cooler along Lake Superior where the race is run.

We checked in this afternoon. Abby picked up her packet for the William A. Irwvn 5k which is this evening at 6 pm and I went over to the "Elite Athlete Hospitality Room" to get my stuff and be waited on by a platoon of elderly volunteers. Lots of cookies for the kids. Interesting to see a couple Kenyans dumping a lot of the treats in their duffel bags.

So, headed off to Abby's race soon and then an evening relaxing with out friends here in Duluth.

Pretty ok race. I didn't race the last few miles nearly as hard as I should. Just didn't feel the intensity today.

Still, I really enjoyed being out there in the best race hosted by a small city in the U.S. We always have a great time here staying at our friends, Wendy and Al Deibele, whom we have known since our days in Minneapolis two decades ago. They have a beautiful home, a great family, and an excellent wine cellar which almost was a major distraction the night before a big race. Ann made it out on the course to see me twice along with Abby (who ran 25:40 in the 5k last night!) and Daria. They kept me from fading any more than I did.

Breakfast, as always, right after the race at Amazing Grace. Three pieces of french toast, two pieces of bacon, two sausage links, and two eggs over medium.

I'm feeling good now. Just got back from a two mile walk arond the neighborhood. I think I have a great race or two in me this year. I can just feel it.

Hats off to Paul Petersen for his 2:17:54 in the marathon. I have tons of admiration for the way he just goes about business.