Rob Murphy

I was up early this morning for a sight seeing run around the city. From my hotel (3bbrooklyn.com) I ran down to the East River and then along the waterfront to the Brooklyn Bridge. Crossed the bridge into Manhattan and then basically wandered around. Went to Ground Zero, which I haven't seen since 9/11. I think 6:30 on a Sunday morning may be the best time. Probably the best time for this run as there was no traffic and I was able to run easily through the streets.

Can't wait to get home to Utah and see Ann and the kids. They adopted a dog while I've been here in New York, so we have an addition to the family that I haven't met yet. He's a year old lab named "Summit". Not a fan of the name at all and will do my best to get it changed.

I'll be heading the the airport several hours before my flight to try to deal with my lack of ID with the TSA. Should be fun. 

Seven miles in the gully with my girls cross country team. Two of my girls, who are new to the team, were able to run with me the whole way. I have a 9th grader who could possibly win the 5A state championship and a Senior who left the soccer team to run for the first time who won't be far behind. Should be a fun year.

Went to the gym after and lifted.

3 X 1 mile in 5:21, 5:18, 5:15. Five minute jog interval.

Four miles of warming up and cooling down.

Eleven miles of fairly hard trails up at Alta. Still quite a bit of snow.

Interesting bit of info I picked up at my class last week. We humans are among the most inefficient animals when it comes to utilyzing oxygen. For example, a fly has a VO2 Max of close to a million!

Aside from cross country practice, I spent the day glued to my computer working on this beast of a project for my class last week. No running. Probably as good a day as any for a rest day before the marathon on Monday.

8.25 mile trail run in the Gully with Tyler Ross, one of my top cross country guys. Went to the gym and lifted - about 50% of my normal volume.

Ann drove Bret and I up to the D News starting line and we ran the first four miles. Generally easy and taking some walking breaks.

Then breakfast at Ruth's on the way down.