Rob Murphy

Salt Lake Track Club Winter 5k

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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: 36.00 Month: 86.25 Year: 1904.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
280.0115.5012.354.00311.86
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Started off 2012 with a zero. Drove home from St. George today. Now watching football.

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

First run of the new year was a completely unremarkable 5 mile run around Sugarhouse Park in the early morning cold.

Back to work today. The Salt Lake School District gets the day off today so I am bringing Abby to Alta High with me.

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
15.500.000.000.0015.50

The early morning runs in winter do get easier. Of course it helps when you are having a winter that is more like fall. Nice, easy run at 8 minute pace around the neighborhood and Sugarhouse. Bumped into Jake on 17th East on his run to work so I did about a half mile with him.

PM: After track practice I did 7.5 more miles in the gully. 

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
13.250.000.000.0013.25

Eight hilly, sandy miles in the gully over lunch. Ran in shorts and a t-shirt. Beautiful day and high enough up on the East Bench to be above the inversion.

PM: 5.25 miles around SHP (cool new abbreviation for Sugarhouse Park. And yes, I know this explanation completely cancels out the benefit) and the HH track. 

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
10.250.000.000.0010.25

10.25 miles on the treadmill. At a few points during the run I wan fast. But not too many.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

7.25 miles in the Dimple Dell Gully in 55:10. That's actually a fairly fast time for the gully which is really hilly with lots of soft sand and wood chip. Ran with several of my boys. Conner Anderson looked really strong.

 

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

21 miles in 2:40 around the snowy, slushy streets of Sugarhouse and such. I'm giddy with excitement at how good I felt. The run was a breeze. Except for the wet feet!

We are meeting Steve Anderson and his girls for dinner tonight halfway between here and Logan. Today is Steve's birthday and it's also his daughter Natalie's 10th birthday. Pretty cool to have the same b-day as one of your kids. I think we are going to a Japanese steakhouse and I think this run earned me an extra order of fried rice a cold Sapporo.

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
9.250.000.000.009.25

AM: 2.5 mile warm-up on the treadmill and then weights. Lifted pretty hard and since it's been a week I will, no doubt, be sore tomorrow.

PM: Went to the gym this evening to rack up a few more easy miles while watching the Broncos vs. Steelers. I have been a skeptic as is my way, but I am now completely convinced that Jesus is directing the passing arm of Tim Tebow. Except when he clearly isn't and Tebow looks like a bad high school quarterback. But Rothlesberger's a twice acquitted rapist right? I guess if I were Jesus I'd side with Tebow too.

We'll see what happens next week when Tebow once again goes up against God's nephew- Tom Brady. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Super easy 5 miles in 40 minutes

5 X 100 meter striders to make me speedy.

Roll Tide! 

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: Cold 9 mile run in 1:10  at 4:45 this morning.

 

Lunchtime Run: 6.25 on the treadmill at 8.8 mph 

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Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.254.000.000.0012.25

12.25 miles out and back from Alta High on the Porter Rockwell Trail. Ran miles 5-9 in about 24 minutes.

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
4.000.004.000.258.25

Treadmill mile repeats. 4 x 1 mile with a quarter mile jog recovery plus a quarter in 75 seconds at the end. 1.5% incline.

1.75 mile warm-up

4 X 1 mile in 6:00, 5:56, 5:45, 5:39

1 X 1/4 mile in 75 seconds

1.5 mile cool down

 I'm very happy with this. Even the 5:39 felt comfortable.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Nice morning run. Ten miles in 1:18. I ran longer than I really had time for and now I'm behind schedule and now I'll probably be late for work. This may cause the Earth to spin off its' axis.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.005.000.000.0018.00

Great run this morning with a big group of FRB folks. We met at 8 AM at Tanner Park and did a fairly hard run through Salt Lake, Holliday, Cottonwood Heights and back home down Wasatch Blvd. Their were some people in the group who would have to plead guilty in a court of law to being pace pushers on what was supposed to be a fairly leisurely Saturday longish run. And it wasn't Jake or Fritz - the two fastest guys in the group.

Ended up doing 16 miles in 1:52 with a few miles considerably faster and uphill. Jogged two easy miles back home afterwards. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Decided to take a rest day.

I took Abby to see War Horse at The Gateway.  Lots of fun.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Horrible run today. Wanted to run ten miles on the treadmill in less than 60 minutes. Got to the gym and did a 1.25 mile warm-up and then commenced to running at 6 minute pace. Just wasn't happening today. Managed 8.75 miles in 60 minutes and then a cool down.  Bummer.

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.753.003.000.2511.00

I redeemed myself for yesterday's failure. This is a crazy week as it's the last week of the semester and it's hard to squeeze a decent run in. That may be a good thing though since I'm racing this Saturday and it might keep me from over doing it.

11 miles on the treadmill.

2.25 mile warm-up

3 miles in 17:58

2 miles in 11:30

1 mile in 5:29

1/4 mile in 1:15

Half mile jog interval between each.

Mile cool down.

 Good workout.

Also, congratulations to my buddy Steve Anderson from this here blog for being nationally ranked in the 40-44 age group in the new Running Times!

 


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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Easy running.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I have my first race of 2012 this Saturday - the St. George Half Marathon. I have a few reasons to be optimistic. My mileage has been very consistent for the last couple months and I have generally felt good in my training. I have no injuries and no nagging aches or pains. I haven't done many tempo runs or threshold runs though so I'm not sure how I'll handle the just a little slower than threshold pace of a half. It's a mental thing as much as anything.

But it will be great to race. 

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Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Unexpected conflicts arose and I won't be able to make it down to St. George to race this weekend.

I've had a really difficult last 36 hours, mostly at work. But I think it has passed. We just re-financed our mortgage and we closed on that this afternoon. 3.24 % for 15 years - pretty good deal.

Good mental health run this evening and I needed it. 10 miles in 1:12 with several hard striders on the HH track. Also pushed the hills hard in Sugarhouse Park. 

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
6.253.502.251.0013.00

Cold and rainy morning here so I decided to do a hard treadmill run.

2.25 mile warm-up

3 miles in 18 minutes

.5 mile jog

2 miles in 11:28

.5 mile jog

1 mile in 5:15

2 miles at 8 minute pace

1 mile in 5:55

1 mile at 8 minute pace  

I was trying to come near to approximating the effort of a half marathon which I should be racing today. 

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Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles on the treadmill watching the AFC championship. Kept it at the high end of my aerobic pace (9 mph) most of the way.

Enjoying a bowl of cottage cheese with blueberries now. It sucks being responsible. 

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles at 8 minute pace. Big day planned for tomorrow so hopefully I'll be well rested for it.

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.002.5015.25

15.25 miles on the treadmill. About halfway through I did 5 x 1/2 mile in 2:42. Thus, I strategically embedded a VO2 Max workout in the midst of a medium long run. Pretty crafty I think.

Now, from 6 to 8 PM I get to attend the Alta High School School - Community Council meeting. A day with absolutely no interaction with my family and no State of the Union Address for me - shameful for a social studies teacher.

Good run though. Shows I have my priorities in order. 

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
10.500.000.000.0010.50

10.5 easy miles roaming around Sugarhouse. Good to get off the treadmill.

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

Looking over my times from the past several years for the Salt Lake Track Club Winter 5k...

2005 - 18:54

2006 - 18:13

2007 - 18:27

2008 - didn't run

2009 - 18:03

2010 - 17:51

2011 - didn't run

Goal for this Saturday? Better than 17:51. 

Ran six easy miles after work. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Easy treadmill run with 4 x 1/4 mile a little faster than 5k pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Salt Lake Track Club Winter 5k (3.11 Miles) 00:17:25, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.003.100.0014.35

Great race today. It was my daughter Abby's first solo 5k. She ran 37 minutes. I ran my race and then turned around and ran the last mile with her.

Pretty good 5k for me although I was a bit wimpy the last mile. Splits were...

Mile 1 - 5:26

Mile 2 - 5:35

Mile 3 - 5:44

Slight tailwind going out, slight headwind coming back. I won the masters division and am now officially the "Road Runner's Club of America 5k Utah State Masters Champion".

This title will no doubt strike fear in the hearts of Dennis, Steve, Neal and everyone else out there when we meet later in the season.

26 second course PR - I am happy about that. 

Oh, and congrats to all the blog folks who ran. Jake was first overall, Fritz second, Fiddy third or fourth. Many others ran well. 

PM: 7 miles in 51:18. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.510.000.000.0021.51

For not feeling like running at all today, this turned out pretty well. I had my devoted wife, Ann, drop me off up at the gun range in East Canyon by I-80. Ran through East Canyon and up Little Mountain and then down Emigration  into Salt Lake. Then wandered around Foothill and back home for 21.25 miles. Then I checked the mileage board and saw that Fritz ran 21.50. So I ran up and down my street for .26.

21.51 miles in 2:36. 

I feel pretty smug right now.

OK. I deleted the snarky comment about the awesome husbands. Totally uncalled for.

Pretty good day around here. Both kids are sick - Andy with a nasty ear infection. So we skipped church and laid around the house eating waffles and watching Meet The Press. Went for my run after I was sufficiently waffled up with carbs. Abby's legs are very sore from the 5k yesterday. She says she didn't know legs could get that sore. I was a bit sore this morning as well. Nothing is quite like racing.

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Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy five miles on the treadmill. Pretty sore from the weekend.

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
14.250.000.000.0014.25

AM: Cold, creaky seven miles around Sugarhouse Park.

What's with that "marathons are boring" add at the top of the page? You'd think your running blog would be a place you could go and not see your sport insulted. 

PM: Running short on time. Managed 7.25 on the treadmill. Just easy miles. 

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
280.0115.5012.354.00311.86
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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