Rob Murphy

Treadmill run. Worked up to 6 minute pace then backed down for a bit. Then did 4 X 400 at about 5:30 pace. 

I did a total of five miles of walking as well. I'm a walker and a runner. Someday, no doubt, I'll just be a walker. 

No running. Rough day in every way.

10 X Flying 40s on the Alta track with 800 recovery jog. 8.25 miles total with the warm-up and cool-down.

Flying 40s at 100% effort.

5k type workout for my half marathon on Saturday. 

Much better day. Smoothed out things with my boys after their lackluster effort at practice yesterday. Much improved attitudes today.

Abby had her forst day of middle school. Watching her nervousness and uncertainty about a new school has given me a new empathy for the kids I teach. As a teacher I have a reputation as a bit of a hard a _ _. But I'm definitely mellowing the longer I do this. Part of it is the fact that I taught at a pretty rough school my first six years in South Carolina and you had to get that way to survive. I was always breaking up fights, catching kids selling drugs in class, committing deviant acts in the restrooms etc.... but that sort of stuff happens rarely at Alta High. This stuff makes me generally happy that I moved to Utah.

We had back to school night at Andy's school. Second grade this year. Mrs. Lemon, his teacher, is possibly the calmest person I've ever met. This will serve her well with Andy.

First cross country meet is Thursday at the Highland Invitational at Sugar House Park. A lot of big question marks for my team with the exception of Kramer  who will be in everyones top five in the U.S. lists. We'll see how things shake out. The first three meets will be key. This is my favorite time of year - fall and the start of a new XC season. 

4.75 miles at 6 AM with my team. Did a barefoot lap and some barefoot striders at the end.

5.25 on the treadmill early in the AM.

Pipe ruptured under my house yesterday so no water for the last 24 hours. That's the kind of week its been. Lucky to get in any miles this week with the first week of school.

Maybe a couple more miles this afternoon at Sugarhouse Park for the XC meet this afternoon. 

Stat of the day...

80 percent of all U.S. families did not buy a single book in 2012. 

One easy mile around downtown Logan

I had no right to expect to run well today, but I did.

I registered for this race months ago back when I planned to make a serious run at the masters division on the USATF Circuit. Before I failed to properly register on time for the Murray 5k and before I stupidly decided to do the Des News Marathon instead of the 10k.

So, even though my training has been spotty and my mileage low, the family and I trucked up to Logan last night and stayed at the posh Weston Inn which was free due to out massive accumulation of Best Western rewards points over the past decade. Had a nice dinner and walked around the downtown area amongst all the newly returned USU students. Watched a band who's lead singer reminded the kids of Shel Silverstein from the back to their book, The Giving Tree.

I slept awesomely without any mistakes for a full 5.5 hours which might be a pre-race record and might account for my decent time.

Got to the starting line, milled around, hung out in the POP's for a while and ran two miles for a warm-up. More than usual.

The race went well from the start. Ran around 5:45 pace for most of the first 10 miles including one 5:31. Struggled a bit the last couple with a 6:31 mile between 11 and 12. Regrouped for a 5:57 for the last one. I ran alone after I left by buddy Steve Anderson a little after mile six. I could at least see Sasha for most of the race and I was hoping maybe he would roll his ankle or something in his Crocs so I could catch him. No such luck.

I stopped my watch when it said 13.1 even though I wasn't yet at the finish line which is my new policy. I believe the race time said 1:16 45. I like my 1:16:31 better so I will go with that. Either way, it's my fastest half marathon in the last two years.

They doubled the announced prize money so I picked up $50.00. It lasted about two hours before Ann and I went to the new flatbread pizza restaurant in Downtown Sugarhouse for lunch where I had a delicious pizza and a couple BEvERages. Then I went home and napped. 

I have to say that my award for winning the 45-49 age group might be the best ever. It's a big rock-trophy that weighs about 20 pounds. I got tired carrying it to the car.

Up next, the Fabulous Alta Peruvian Downhill Dash and BBQ Bash 8k. Many people refuse to run the APDD&BBQB citing the quad punishing nature of the decent. That means more food and beverages for me after.

Oh yeah, I've learned how to insert links.