Rob Murphy

Very hard stairmaster workout. Walked to the gym and then did 506 floors in 60 minutes.

8.5 miles in the gully all by my lonesome and then 4 miles warming up and cooling down with my team.

First run of the summer up at Alta Ski Area with my team plus Jake and Kevin. I circled the campground 5 times. I love it up there and need to try to get up there a couple times/week.

Ann and I have been married 19 years today. We are celebrating by thoroughly cleaning the house. Tonight we will go out to dinner. We were thinking Canadian Food.

PM: 5 easy miles on the treadmill while Abby was at swim practice. 

Easy run around the neighborhood plus some striders.

Knees a little achy as usual. 

I just spent a ridiculous amount of time on Coach Jay Johnson's website (coachjayjohnson.com). I think it is probably my favorite running and coaching related site. 

Happy 4th of July!

Weird race. A humid, rainy affair with a poorly marked course. In fact, my mile split was 3:53 which is a PR for me. My final time was about 40 seconds slower than my half marathon 5k split 2 weeks ago. Why? I have no idea as I felt I was racing pretty hard and I felt pretty good.

Still won the masters though. There's always that. Of course I didn't see a single competitor I was familiar with. The key to winning seems to be running local races when a circuit race is going on a couple miles away.

Kramer got beat by Miles Batty but ran a decent workout type time. I had a good group of my guys show up, many running their first 5k. 

PM: 8 miles in 61 minutes. 91 degrees. I did my best to seek out shade. 

4.25 miles on the treadmill.

Hard strength/plyo workout after. 

Ten miles on the wood chip at Liberty Park.

A great quote from Geoff Hollister, the first employee of Nike, who recently died of cancer...

The future will never remember what was in your bank account or what kind of car you drove. The future will remember that wild ride of life where you believed in others and left a gift behind for someone else to dream the impossible. The gift was your own life. It does not matter whether it was long or short. What did you leave behind?