Rob Murphy

AM: Three mile walk-jog around Sugarhouse. Sore from my 4 mile run yesterday.

Pretty good day. I got roped into teaching Andy's Sunday School class since I don't get enough of teaching Monday-Friday. Today's lesson was on Jonah ( I know, I'm dangerously close to sounding like Sasha's Sunday posts!). The class consisted of seven first grade boys and we pretty much spent the whole time talking about how gross it would be to be in the belly of a whale for three days and "what would Jonah eat" and all that stuff. We decided "whatever the whale ate" was the correct answer - Jonah could just siphon off a little bit of that. What kept Jonah from being digested in the whale's stomach?

 Went on a longish family hike up in City Creek Canyon then gorged on a lot of pizza at The Pie. Now it's 5:30 and almost dark. 

Three miles around the hood. Cut the run short to take Abigail to her math tutor at Hillside Middle School. Ran up and down the steep hill behind the school a bunch of times with push-ups and sit-ups at the bottom. Finished with a few fast striders.

Gully long run. Saw four deer - an entire family unit. They weren't that timid either alnd allowed me to walk up pretty close to them.

Walked to the gym and back plus a warm-up and cool down on the treadmill.

Hard strength workout for about 45 minutes.

Fun day at work watching the various reactions of my colleagues to the election results. Many taking Mitt Romney's defeat quite personally it seems. I almost felt the need to remove all the scissors and other sharp objects from one particular teachers' classroom. 

I ran four easy miles today.

The main reason I'm blogging today is to report on my boy Kramer's workout because it has me pretty fired up and he's pretty slack with his blogging.

2 mile warm-up

2 X 1 mile in 4:45 and 4:40 w/5 minute interval.

"Rest" 1:30

1 X 300 at max effort which he did in 45 seconds

All this in very windy conditions. Our goal is to have Kramer be able to hang with U.S. #3 runner Bernie Montoya of Cibola High School in Arizona. Bernie ran a 4:07 mile at the AZ state meet last year after stopping to put his shoe back on when he got a flat tire mid race.

Google "Bernie Montoya Cibola" and you will see what I mean. The dude's a beast! 

Four cold, slushy, snowy miles around the neighborhood in 34 minutes. Got to get my snow legs back.

Hey, look at that! I broke 20 miles for the week. Not too shabby! 

6.5 miles on the treadmill - a mechanical contraption with a belt that moves beneath your feet giving you the illusion of running without actually going anywhere. 6.5 miles is like a marathon for me now.

What a huge pile of snow we have had the last couple days. I pay close attention to the weather and I'm pretty sure we were not expecting this much. Andy built a large snow fort in the yard. Actually two mutually supporting forts with interlocking fields of fire. Our house is well protected.

Pretty excited about having eight 11-year-old girls over for Abby's birthday party today and having them monopolize my basement watching their Katy Perry (or whatever) DVD. Because relaxing and watching college football can never be an option for me on a Saturday.

PM: One mile warm-up and then 45 minutes of hard lifting. My legs and arms are quivering now.