Rob Murphy

Today's cross training journal...

am: picked up Ann from work at 8am. She's a nurse at the University of Utah and often works 12 hour night shifts and the kids and I often take her to work and pick her up. Went to Mcdonald's on tha way home. I, however, was able to avoid the bacon, egg, and cheese biscuit because I had a bowl of steel cut oatmeal with fresh strawberries before we left. How's that for monastic discipline?

anyway, I walked the 3 miles home from McDonalds which according to my Garmin burned something like 270 calories. Then went to Barnes and Nobel and picked up the new Outside with an article about Lance Armstrong. In the pictures he definitely has the lean, gaunt look of the supremely fit endurance athlete.

pm: walked to the gym (1 mile). Approached the treadmill with great optimism. Ran one mile and then the achilles started hurting. So, I did 125 floors on the Stairmaster in about 20 minutes. Man that was hard! This was my first ever workout on that thing. I can't believe that Fritz (from the blog) does like 500 floors. I'd have to see it in person. Then I did 2 miles on the eliptical followed by 70 laps in the pool and a walk home.

totals...

running: 1 mile

walking: 5 miles

stairmaster: 125 floors

eliptical: 2 miles

swimming: 70 laps (1 mile)

1.25 miles in 9:10. Felt great for the first mile, then tightness, then pain!

Stopped and walked home.

pm: 2 miles on the treadnill alternating every 1/4 mile from running at 7 mph to walking at 4 mph on a 15% incline. So, 1 more mile of running.

Strength workout - basically 2 circuits, little to no rest between sets.

#1 - 35 push-ups, 30 incline sit-ups, 9 pull-ups, 10 x deadlift (145 lbs), 15 dips, 30 crunches. 8 chin-ups, 10 x deadlift, 35 push-ups, 30 hanging leg lifts, 8 pull-ups, 10 x deadlift

#2 - 10 back squats (145 lbs), 25 push-ups, 20 x bent rows (35 lb. dumbells), 10 squats, 25 push-ups, 30 incline sit-ups, 10 squats, 25 push-ups

Walked 1 mile home.

One mile in 7:30

Three miles on the e-lip-tic-l in 24 minutes.

Funny quote of the day...

"Lance Armstrong adheres to a strict diet of steroids and Michelob Ultra"

Ha! I refuse to use "emoticons" because Lance says they're unmanly for men over 30.

Todays workout...

4 mile walk

135 floors on Stairmaster in 20 minures

100 laps in the pool (1.4 miles?), Swallowed maybe a gallon? Achy gut now. Sat in the hot tub for a while after the swim and had to endure this guy asking questions about my workout and then being really impressed. On the way home I felt shallow and self centered for not asking him about his workout.

I've decided to pack it in for 2010. After a couple days of no running, I was optimistic that I would notice a little bit of improvement in the achilles today. No dice. If anything it was worse. So I will be thankful for my almost three years of running injury free and check out for a while.

I've signed up for the Austin 3M Half Marathon on January 30. It is supposed to be one of the faster courses in the country, but not aided. I've also wanted to check out Austin which I hear is a great city. So, I will get the achilles better and then do a long build-up for next year.

One mile on the treadmill today in 8:30.

6 miles on the elliptical in 46 minutes. Did lots of 30 second "sprints" at 100 rmp on level 12 or 13.

Today is my wedding anniversary - 16 years. We have a babysitter and are going to Fresco at 15th and 15th in Salt Lake. What a pain to find a babysitter on 4th of July weekend!

Five miles on the elliptical in 37:36. Had my HR up between 140 and 150 the whole way according to the, no doubt, accurate machine.

Was able to watch the Prefontaine Classic track meet while at the gym. Saw the 5000 which had the first ever sub 13 on U.S. soil. Solinsky and Lagat struggled a bit though.