Rob Murphy

Austin 3M Half Marathon

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Location:

Salt Lake City,Ut,

Member Since:

Feb 11, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

I had some success in high school and college.

Had a fair amount of success as a Masters runner for most of my 40s. 

Short-Term Running Goals:

Have fun, not get fat, stay fit.

Long-Term Running Goals:

 Keep running in some fashion.

Personal:

I teach AP U.S. History and other courses at Alta High School. I also coach the track and cross country teams at Alta.

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

Miles:This week: 14.25 Month: 93.50 Year: 1497.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
206.252.0026.357.25241.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.250.000.000.0018.25

18.25 miles in 2:13:06 (7:18). Sunny, about 10 degrees with a serious wind chill up in the canyons where I ran today. Nice run, but tough.

Of course the big news in the running world is that Olympic marathon gold medalist Sammy Wanjiru has been arrested in Kenya for attempting to murder his wife and wounding the family's "security guard", a man named William Masinde. Seems that Sammy turned his unregistered AK 47 on the pair!

Now, you all know that we distance runners are gentle souls on the outside. We tend much more towards passive aggression rather than outright aggression.Seems to me that only a couple things - maybe just one thing - could cause Sammy to go off like this. No mention was made in the article as to whether Sammy "surprised" Mrs. Wanjiru.

The best quote of all came from the Letsrun.com message boards... "Sounds like Sammy is almost ready for the NFL. This is how you bring some street cred to distance running. Does Sammy own Pit Bulls by any chance?"

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

Warm-up on the treadmill. Weights/strength/core workout. Lots of leg stuff.

Left achilles is acting up again. Don't know why. I ran 18 yesterday with no indicator of any problem. Woke up this morning and it was sore. Got worse throughout the day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles on the treadmill at 8.5 mph. Mostly just testing the sore achilles so I didn't want to push it. Felt pretty good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

10 miles on the treadmil.

.75 warm-up

8.7 miles in 60 minutes with 8 x 1/4 mile at 5:27 pace.

cool down

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

One mile on the treadmill

Two miles on the eliptical

Lots of strength training and core stuff.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

am: Out the door at 4:45 this morning. 14 degrees. Dark also. Just me and the guy delivering papers. 9 miles in 1:10 around Sugarhouse Park. 

pm: Farting around at the gym with little purpose. 2.25 on the treadmill with some fast striders, 1 mile on the eliptical, and about 15 minutes of hard riding on a spin cycle.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

I guess I got done what I wanted to get done tonight, but I had hoped it would feel a little easier.

6 x 1/2 mile on the treadmill in 2:45 (10.9 mph). Half mile recovery at 7.5 mph between each. Warm-up and cool-down.

I wanted the half mile repeats to be hard but manageable. Instead, I was really straining.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 miles on the treadmill in 45 minutes.

10.8 miles on the lifecycle in 30 minutes.Pretty good workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles on the treadmill followed by weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I decided to take a rest day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I was forced to take another zero today due to life circumstances beyond my control. I'm not sure how I will recover from the massive loss of fitness that will surely accompany two consecutive days of sloth - not to mention the blow to my self-esteem.

I'm a bad, bad person.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

am: I began the process of redeeming myself this morning. Made it to the gym at 4:30 (let me say, this is the time to go to 24 Hour Fitness) and ran 11 miles in 1:16. Plan to do more later.

pm: 4.25 miles over lunch in about 30 minutes. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

16.25 in 1:58. Had Ann drop me off up in East Canyon and I ran home via Emmigration Canyon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Just an easy run around Sugarhouse Park. Way more sore today than I should have been after yesterday's run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.252.006.000.0013.25

This is the type of workout I've needed to get done for quite a while but just haven't had the mental energy to do.This morning my legs were still quite sore (still don't know why), but I felt ready.

2.25 mile warm-up

5 miles in 29:42

1 mile in 7:45

1 mile in 5:51

1/2 mile in 4 minutes

1 mile in 5:46

1/2 mile in 4 minutes

1 mile in 5:30

1 mile cool down

The best thing about the workout is that I finished it not completely wasted. I actually felt that I could do another mile in 5:30, but I want to run 20 on Monday and feel good doing it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles around Sugarhouse Park

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Eight easy miles around Sugarhouse Park.

6 x 100 yard striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 on the treadmill - averaged 8.3 mph.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.250.7511.00

Sorta Hard Treadmill Workout...

1 mile warm-up

2 miles at 10 mph (11:58)

half mile in 4 minutes

1.5 miles at 10.2 mph

half mile in 4 minutes

1 mile at 10.4 mph (5:45)

half mile in 4 minutes

3/4 mile at 10.6 mph

half mile in 4 minutes

1/2 mile at 10.8 mph

1/4 mile in 2 minutes

1/4 mile at 11.2 mph

Cool down jog. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Truly a great run today. The trails in the Dimple Dell Gully were mostly open with only the upper portion having much snow. So I was able to get in 9.25 miles mostly on trails. I would have done more because I really felt great, but it was getting dark and I have a couple hundred essays to grade.

9.25 in 1:13 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Nifty new run today...

Ran through the middle of the gully up to the top at Mount Jordan Road, then right on Little Cottonwood Road and left on Wasatch Blvd - then back only along the north rim of the gully to 24 Hour Fitness on 13th East in Sandy. Just used the gym for the shower today.

12 miles in 1:33. Very hilly, probably zero level ground on the whole run. I estimate about 36,002 feet of elevation gain and loss over the 12 miles. Does that sound about right Jon?

Then I picked up Abby at swim practice. Spaghetti and meatballs with a good salad for dinner.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.001.007.25

am: A mile easy on the treadmill followed by weights/strength training.

pm: Great workout this afternoon...

4.25 mile warm-up

8 x 200 on the track at Highland High 36, 35, 34, 34, 33, 31, 31, and 29.89 for number eight which I'm pretty fired up about.

1 mile cool down.

So I'm watching an episode of Spongebob right now called "Spongebob Lawyerpants". Plankton slipped on some water in the Krusty Krab and is bringing a lawsuit against Mr. Krabs who is being represented by Spongebob. Mr Krabs just admitted under oath that he does not own a wet floor sign. "I had to make some tough business decisions... and the wet floor sign seemed superflous".

Why is Mr. Krab's daughter a whale?

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I took a zero today as I am majorly sore from the weights and the 200s yesterday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven easy miles on the treadmill in about 50 minutes. Very little soreness remaining, but my legs felt lifeless. The portions of the run where I incresaed the pace to over 9 mph and the grade to 2.5 percent were a minor struggle.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

am: 6.25 easy miles around Sugarhouse Park. Nice morning, calm and low 30s.I'm getting excited for the Austin Half Marathon this Sunday. Maybe even more excited for the sunny, 70 degree weather.

pm: Basically the same run as this morning only a little faster and with some fast striders thrown in. 6.25 in 45 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.002.505.50

5.5 miles including 5 x 1/2 mile with a 1/4 mile jog in between. Splits were...

2:43, 2:41, 2:39, 2:37, 2:35

Wore my nifty new Brooks eco friendly green racing flats. They are called the "Green Silence". Not only did I feel fast, but also superior to those of you still wearing the old fashioned shoes that destroy the planet.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Easy early morning run around Sugarhouse.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy 4.5 miles around Town Lake in Austin. 6 fast 100 meter striders.

75 and sunny!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Another easy run around Austin with my buddy Joah at who's house I'm staying this weekend. Threw in 3 1-2 minute efforts at 5:30 pace. Felt really good.

Had a little bit of a scare yesterday at the packet pick-up. The race is sold out and they didn't have any Rob Murphys from Salt Lake City registered. After about a half hour of trying to resolve this, they figured out that I was actually Rob "Nurphy" from Salt Lake City. Don't know if it was my error when registering or theirs, but I was glad to get it fixed. 

Race starts at 6:45 tomorrow morning (5:45 Utah time). Weather looks good, drove the course some yesterday and it's pretty fast.

Now I'm off to the Lyndon Johnson Presidential Library at UT. History geek stuff combined with running!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Race: Austin 3M Half Marathon (13.1 Miles) 01:17:03, Place overall: 37, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0013.100.0015.10

Let me get the excuses out of the way first.

1. Hot - 75 degrees for the 6:45 am start.

2. Humid and raining.

3. Headwind the entire way.

 4. New eco friendly racing flats suck - no traction on wet, slippery roads, slipping on every stride push-off for 13 miles.

5. Less than 2 hours sleep.

The conditions were really less than ideal. All of the times across the board were about 3 minutes off of last year. So even though I didn't reach my goal of 1:14 or so, I'm really happy with my overall finish in the masters field which brought in a lot of top runners from all over the country. Not me though - I brought myself in.

 Two things I'm happy with - my 10k split of 35:50 ain't bad for January, and my last mile in 5:40. Not happy with my attitude in the middle miles. Lacked intensity and was generally apathetic and was mostly letting my mind dwell on the difficult conditions and poor footing. All things considered though, I think I'm ahead of where I was last year and can maybe shoot for a 1:14 at the Salt Lake Half.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
206.252.0026.357.25241.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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