Rob Murphy

20 miles around the neighborhood and Sugar House this morning. Time was 2:26:50 for a 7:20 average. Not bad considering I didn't dip under 8 minutes until mile 4.

First 20 miler of 2015 and it's not even July!

Just realized I'm going to Mormon church this afternoon. #suit #tie #100 degrees! I'll think cool until then.

AM: Easy swim and a hot tub soak at the gym while my team was gully running. I'll do an easy run this evening.

PM: 60 minutes of trampoline jumping at the wAIRhouse (get it?) with Andy. That has to count as something. I was tired at the end.

Then 4.25 miles on the ellipticul machine and 2 miles on the stair master. 

This completed my afternoon of ancillary training.

8.5 miles on the AHS track. Included 8 x Flying 30s with a half mile jog between each.

PM: 3 mile walk.

On a sad note, all the ducks are dying at Sugar House Park. I like ducks. According to the Salt Lake Tribune, about 12 ducks are dying every day due to avian botulism.

9.5 miles out and back on the Porter Rockwell Trail. A little under 7:30 pace. Hot already at 8 am.

PM: Light upper body workout at the gym. Swimming, floating, hot tubbing.

14 miles at Alta Ski Area. Averaged 8:07/mile. Was joined by Blake the whole way.

9:57, 9:08, 9:16, 8:49, 7:39, 8:23, 7:59, 8:11, 8:20, 8:43, 6:51, 6:35, 7:17, 6:36.

Thems were my splits.

Oh yeah, saw two mooses. One young one hanging around the volleyball court in "downtown Alta" and another one up in the campground.

AM: 4 mile walk with Andy and the pooch. We walked around the park - only saw two living ducks and they were just barely hanging on.

PM: 60 minutes of "bike riding" on the Lifecycle. 21.6 miles.

I might be on to something sustainable in my training. Will have to run a race soon to say for sure.

Took the kids to see a movie called "Max" today which has been 100% universally trashed by every critic. They LOVED it!

14.25 miles at Jeremy Ranch with Jon Kotter Esq.

1:46:51 for a 7:31 average.

Some stuff...

1. Happy with another 70 mile week.

2. Happy with the consistency lately.

3. I've been paying attention to recovering right and that's been working well. Easy to do in the summer months when I have time to nap, go to the gym to swim/whirlpool/sauna during the day etc. I can almost live like a pro athlete for a couple months.

4. I was not thrilled with how I felt today but when I look back a few weeks, I see that I averaged 6 seconds/mile faster on the Jeremy Ranch Road than I did a few weeks ago.

5. I took the day off yesterday, but the 22 miles on the bike left me a little sore. Not the kind of soreness you notice when walking around, but you do notice 7 miles into a 14 mile run.

6. Need to do some workouts even if that means the mileage drops a little. More importantly, need to NOT WORRY about the mileage dropping a little.

7. Might have to address the persistent tightness in my upper right hamstring that sets in the longer I run and on hills and that I fear would really slow me down the last few miles of a marathon - should I ever decide to run another marathon.