Rob Murphy

Escaped the cold/smoggy Salt Lake air for the warmer/clean Park City air. 10 miles at Round Valley. 8 striders on the soccer field.

Rest and recovery day.

8.5 miles on the treadmill. 

AM: 6.75 miles on the treadmill and 1.5 miles on the stair stepper. Hot tub.

Shout out to the good people of Alabama!

Another shout out to Pat DiNizio, lead singer and songwriter for the Smithereens - one of the best and most under-appreciated bands ever - who died today at 63.

Drove up to Park City for some gunk-free air.

6.5 miles on the Jeremy Ranch Road. The road was mostly packed snow and ice so I wore my spikes. Then I did 6 X the hill up Daybreaker Dr. followed by a 1 mile jog.

Easy run around Hillside Middle School during Andy's basketball practice. Striders after on the big grass field.

4 miles easy finishing up on the Highland High track.

8 X 400 in 42.6, 41.1, 40.9, 39.6,, 39.1, 38.4, 36.0, 32.2

3.25 mile cool-down in the snow.

I didn't like how I felt on the 32. Probably because I remember how I used to float effortlessly through 30 second 200s thirty years ago. The thought/feeling is there in my mind, as fresh as ever, telling me that is how I should run.

Post-run recovery at Dunkin' Donuts.