| Location: Salt Lake City, Member Since: Feb 11, 2010 Gender: Male Goal Type: Other Running Accomplishments: I had some success in high school and college. Winner 1985 Rod Dixon Run
Had a fair amount of success as a Masters runner for most of my 40s. Short-Term Running Goals: Have fun with running, explore more trails, stay healthy. Long-Term Running Goals: Keep running and racing consistently for as long as I can. Find what is sustainable for me over the long run. Personal: I teach AP European History and other courses at Alta High School. I coached the track and cross country teams at Alta for 16 years.
Married, two kids - Abby and Andy
My Twitter @murphy_rob |
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| Miles: | This week: | 0.00 |
Month: | 109.25 |
Year: | 519.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 211.35 | 8.40 | 2.00 | 0.00 | 221.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 10 miles at the Round Valley trails in Park City.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| AM: Early jaunt on the Pipeline Trail. Heading to Minnesota for the first time since Covid in the morning.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Wyomed most of the day and arrived in Lusk,Wyoming around 5 pm. Lusk is the county seat of Niobrara County - the least populated county in the least populated state in the Union. If you read the Wikipedia article on Lusk, you will see that it has a pretty impressive list of notable people for a town of 1,500.
Ran 6.25 around town and the high school track. Quite a nice facility. A chatty 9 year old boy on his bike joined be for a while and asked me what I was doing. He said that the only people he ever sees running are the high school wrestling team and that he plans to be on the wrestling team when he gets to high school. Went for a swim in the poool and then went to eat at "The Pizza Place".
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| Ran a half mile at a rest area in South Dakota. Driving all day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: 9 miles out and back on the dirt road. Bombarded by horse flies much of the way. Looks like another day in the high 90s today here in Northern Minnesota.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 10 swampy miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM: A bit cooler this morning - mid 50s. 10.5 miles up and down the Division Road (along the border of Crow Wing and Cass County Minnesota and exploring the lakshore of Lake Ada.
PM: Lots of swimming and paddle boarding plus a 2 mile run with Andy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| PM: One easy mile plus weights in the hotel exercise room.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Noon: 4 hot, humid miles around the Lake formerly known as Calhoun here in Minneapolis. Haven't been here in a couple years and much destruction has taken place in my old neighborhood since then.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM; 8 miles up and down the Mississippi.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: Crappy 2 miles in Lincoln, Nebraska
PM: Crappy 4 miles in Laramie Wyoming.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM; Easy 3 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| 9.3 miles on the Pipeline Trail. Had my closest rattlesnake encounter this year. A little troubling because usually when I hit the trails before 7 am they aren't an issue.
Getting Andy his second Covid shot today. He has a baseball game afterwards so we'll have to remember to get it in his left shoulder.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: 4 easy miles. Listened to Pacific Crucible by Ian W. Toll. It's one of the best books I've ever "read" about World War II in the Pacific because it focuses almost as much on the Japanese perspective as the American. Also contains the best description I've read yet (in a condensed version) about how right wing nationalism took hold in Japan in the 1920s and 1930s despite the absence of a single charismatic leader like Hitler or Mussolini.
PM: 4 miles on the treadmill, 20 laps in the pool, some push-ups and sit-ups, and one set of deadlifts.
107 here in Salt Lake today. All time record high. And it's still spring.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| AM: 9.2 miles at Alta Ski Area. Included 4 campground loops at 9500 feet. Did not see any mooses. Ann hiked while I ran and we had brunch at The Forklift after. Nice morning!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: 5 miles on the treadmill and one vigorous mile of rowing. Weights etc.
Left knee torn meniscus is acting up after leaving me alone for more than a year. Hopefully temporary.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM: Met the incomparable Blake Bennion in the gully this morning and did the Gully Longer Run. Then 20 laps in the pool which I counted as a mile. Happy to have a gym membership again.
Happy Juneteenth to everyone on the blog tomorrow!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| AM: 9 sort of fartlek miles on the treadmill plus a hard 8 minutes of rowing.
100 push-ups/100 sit-ups.
If you go to johncarlos1968.com and learn about John Carlos, you will be inspired. Be sure to scroll through the gallery if you're a track geek.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: 4 easy miles.
Noon: 44 lengths of the pool at the gym.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| AM: 9.3 miles on the Pipeline Trail. Ran into the Alta cross country team up there which means I'm going to have to stay away from Millcreek on Monday mornings the rest of the summer.
Also, 100 push-ups/100 sit-ups. Then an afternoon of baseball - Alta vs. MTV
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Zero miles.
Binging on the Black Pumas lately. Such a great band.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 11 miles at Alta Ski Area. Averaged 9:06 which is not too shabby at 9500 mountainous feet. Can't get rolling as fast on the downhills anymore to make up for the uphill grind.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM: Ran 4.5 miles around Liberty Park then did a bunch of jumping jacks. Drove to the gym and did 5k on the rower, 100 push-ups and 100 sit-ups.
Happy Infrastructure Week!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| AM: 15.5 miles at the Round Valley trails in Park City. Averaged 8:16. Wasn't planning on a "long run" but the conditions and weather were so perfect - mid 50s when I started and cloudy - that I didn't want to stop.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| AM: 4.25 miles on the treadmill plus weights. May have overdid it on the lifting. On;y tomorrow will tell.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| AM: 6.25 Up and down Grandeur Peak. It's been about a month so it was good to get out there.
PM: Swam for about a half hour and hot tubbed.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 8.40 | 0.00 | 0.00 | 9.65 |
| AM: 8.4 miles on the treadmill in 60 minutes. Started at 7:30 pace and ran a little faster each mile. Mile warm-up, short cool-down.
I want to remember my colleague Vance Allred who died a few days ago from Alzheimer's. I taught with Vance for many years at Alta High and never knew a more dedicated teacher. He spent a total of 26 years at Alta as a teacher and administrator. He also lived one of the most fascinating lives you will ever learn about. He was the son of the well-known polygamist Rulon Allred. If you google "Vance Allred Mormon Stories podcast", you can find a long interview with him. Vance had more to overcome in life than most of us do and he did it with such grace and humor. Truly an inspiration.
Vance was also the father of former NBA player Lance Allred who has his own fantastic story.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM: Easy 4 miles around the neighborhood.
History is not therapy, and discomfort is part of growing up. As a teacher, I cannot exclude the possibility, for example, that my non-Jewish students will feel psychological distress in learning how little the United States did for Jewish refugees in the 1930s. I know from my experience teaching the Holocaust that it often causes psychological discomfort for students to learn that Hitler admired Jim Crow and the myth of the Wild West.
- Professor Timothy Snyder commenting on laws passed in Idaho, Iowa, Tennessee, Texas, and Oklahoma banning any teaching that might give rise to "discomfort, guilt, or anguish, or any other form of psychological distress on account of the individuals race or sex".
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM: Meandered upto Jeremy Ranch for 11.25 on The Road. Just kind of a "blah" run even though it was beautiful and the weather was perfect. The can't all be winners.
I'm going to race a 5k Saturday. First race since February 29, 2020. Going to take it easy the next couple days.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 211.35 | 8.40 | 2.00 | 0.00 | 221.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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