Rob Murphy

Eleven miles averaging 8.6 mph on the treadmill. My foot thanks me for using the treadmill and I think I'm going to do that for a while except for the Wednesday runs. We'll see how that works out. I am starting to feel a little zip returning.

Saw Fritz at the gym pounding out some miles on the bike the day after winning the Wasatch Steeplechase. For those of you that aren't from around here, Wasatch may be the toughest shorter trail race in the country. Spent some time with Steve Anderson yesterday and while I was talking to Fritz I was thinking about how great it is to have so many dedicated and talented runners so close who are also genuinely thoughtful and interesting people. Lots of folks to learn from and be motivated by.

Went by Whole Foods after the run and picked up some of their "California Quinoa" salad for lunch along with an assortment of olives from the over priced olive bar. Scott Jurek would approve.

FYI, I was on the Scott Jurek website checking out his speaking tour for his book. So far he's just visiting hippy, granola college towns (Boulder, Austin, San Francisco, Seattle, Portland) and I guess Salt Lake doesn't qualify. I sent his "people" an email urging them to put Salt Lake on the schedule but no response so far.

Nice run this morning at cross country practice.

Arrived at the gully in Sandy a little before 8. It was already pretty hot and my motivation was not high. When my runners showed up I got them going on their various runs and then hung around a while waiting for late arrivals and seriously contemplating running into the air conditioned gym for a treadmill run. Then Celeste Gutzman, one of my recently graduated runners, showed up. Celseste ran a 5:14 mile on the track this year and is really running well. So I ran with her. She faded a bit on the big hill at the top of the gully but hung with me everywhere else. She's really excited about running in college next year and that makes me feel good. Anyway, she was a run saver for me this morning becasus I might have wimped out without her.

Stopped by Wasatch Running on the way home and chatted with the guys about what a beast Fritz is and picked up a new pair of Brooks Ghost's. I've decided that thinking I'm not a heel striker doesn't mean I'm not a heel striker and I like the cushioning in the heel the Ghost has - especially on the pounding downhills I run around here.

PM: Hot as Hades once again here in SLC. Took Abby to practice her swimming with the mighty Wasatch Front Fish Market team and then squeezed in five easy miles at the gym before picking her up. Enjoying some tasty olives now.

Very little heel pain this morning, but lots this afternoon. Going to take tomorrow off. Ann and I are going to check out the Avett Brothers at the Gallivan Center tomorrow evening. 

22 miles on the Lifecycle.

2 mile easy warm-up.

20 miles in 55:30. 

Went to HH this morning for the group run but the group wasn't there. So I went to the gym and did 6.25 on the treadmill.

Big Alta run tonight. 

PM: 9 mile run up at Alta. Jake, Kevin, and Fritz joined up which was great. Some of my guys are really looking good. 

Six miles on the treadmill. Some of it kind of fast.

Rest day.

Spent the day on a ladder picking apricots from our HUGE apricot tree in the backyard. Chopping them up and freezing them for use in smoothies.

We have way more than we can eat. Anyone who wants to come pick some can. 

I'm going to race a 10k tomorrow. 

This race may have been just what I needed. I didn't even know about it until Thursday when I ran into Demetrio and Carol Cabanillas out at Sugarhouse Park at cross country practice. Demetrio encouraged me to run so I had to say yes.

The course is a rarity in Utah - pancake flat the entire way with the start and finish in Liberty Park. I showed up at 7:00 to pick up my packet and saw lots of the familiar USATF circuit fast guys plus Dennis S. jogging around. Turns out Dennis wasn't racing, just taking pictures of his wife who was.

I had no Masters competition and finished seventh overall. I think the second master was six and a half minutes behind me. I ran relaxed and comfortable the whole way - no suffering whatsoever. Wasn't aware of what I was running since I didn't wear a watch and they weren't reading split times at all.

I was pretty pleased at how I felt with no faster running for several months.Nice to pick up $75.00 for the masters win.

Abby and Andy both ran the kids mile. Abby finished first overall and won $10.00 and a Razor scooter. I told her she had to give me the money or I would report her to the NCAA and she would forfeit her college eligability. Andy got a medal and a gift card to Chuck-A-Rama, a place I've never been to but will now have to.

 So all in all, a successful return to racing. We'll see if it leads anywhere.

Icing my achy heel now. Not too bad but I should be careful. Probably will cross train on the bike later.