Rob Murphy

A BIG HUGE HEARTY CONGRATULATIONS TO MY BUDDY BRET (BRET.FASTRUNNINGBLOG.COM) FOR HIS 3:01:17 AT THE NEW YORK MARATHON TODAY!!!! THIS IS A SEVERAL MINUTE PR FOR HIM MANY, MANY YEARS AFTER HIS LAST PR.

Bret and I were high school teammates in Dunedin Florida back in the early 1980s. He doesn't know it, but he will be running 2:50 or faster within a year.

I'm really sore today and my right hammy is really tight today, so I just went for a three mile walk.Still bummed about yesterdays race, but I'm really encouraged by what I would have run. The more I think about it, the more certain I am that I would have run a 1:14 or faster. I think now that I can run a 1:13 at Austin in January so I'm going to make that the focus of my training.

Continuing my week of taking it easy and cross training.

4 miles on the eliptical and then walked a fast mile on the treadmill. Burned about 750 calories according to the, no doubt, perfectly accurate machines.

3.5 miles early this morning in the snow. Alternated walking and "Yogging" as Ron Burgundy would say.

Managed to avoid running for yet another day. I think it takes almost as much willpower to take a week off as it does to train hard. I did 5.25 miles on the elipticccl device and walked another mile on the treadmill at 4.2 mph and 5 % elevation.

Ann and I are going out to dinner tonight. Our regular babysitter grew up and got a career and we haven't found a replacement. But my mother-in law is in town so we're taking advantage of that. It's been a long, long time since we had a date.

Gully Long Run in 50 minutes.

Complete rest day

am: Went to the gym at 8 am and did three miles easy on the treadmill followed by a strength workout - about 2/3 of normal since I haven't done any lifting for a couple weeks and didn't want to be too sore.

pm: Great run this afternoon with Steve Anderson. Steve brought his girls down from Logan to go to my daughter Abby's 10th birthday party. Steve and I were able to squeeze in a 7 mile run around Sugarhouse Park. First time I ever ran with Steve outside of a race. Felt wierd to not be desperately trying to at least keep him in view.