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: 14.40 Month: 165.60 Year: 829.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
200.002.255.610.00207.86
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine miles in 72 minutes.

Pretty decent run considering how weak and dehydrated I am.

We're having a big batch of really polluted air right now in Salt Lake City. This is something they call SMOG in most places, but here in Utah we refer to it as an "inversion". This sounds a lot better. Anyway, I've never been bothered much by this but today I could feel my lungs burning. Looking out my front window I can't even make out the faintest trace of the Wasatch Range about two miles to the east. I assume the mountains are still there. 

I'm listening to an interview now with Jared Diamond, the author of Guns, Germs, and Steel. Apparently he has a new book out about "traditional societies" and what we can learn from them. A "traditional society" is one in which people, even though we are living in 2013, haven't ever plugged in an electrical cord or made a phone call. Societies like ours which have electricity and running water and sewage systems apparently lack traditions and are "not traditional". I think we used to call these traditional societies "backwards" or "primitive". 

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Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Thwarted by unforeseen and unavoidable circumstances.

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
8.500.000.000.008.50

Really excited about the run tonight. 8.5 miles in 1:04.

Bumped into The Krongster early in the run and tagged along with him for a couple miles. Made part of the run pass a little faster.

Over and out. 

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
6.500.000.000.006.50

Just ran the Best Buy Loop after work, Legs were a little sore. Still adjusting to some consistent mileage I guess.

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
8.250.000.000.008.25

Ambled over to the gym this morning with kids in tow while wife slept in. Bribed 12 year old child to go to the "Kids Club" at the gym by promising breakfast after.

Did a mile on the Stair Master, a mile on the elliptical and 6.25 miles on the treadmill. 

Many of you probably know that top runner Johanna Olson died yesterday at 33 from brain cancer. If you want to be moved and inspired go to her blog at johannaolson.blogspot.com 

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
12.000.000.000.0012.00

12 miles in 1:34 around Sugarhouse Park.

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
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Day of rest.

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
11.500.000.000.0011.50

Finally made it up for a morning run. 5.25 on the treadmill before work. Heel hurts a little, but not too much.

PM: So I left work early today to transport a colleague to the Moran Eye Center at the University of Utah because he couldn't drive cuz ( would it surprise some of you to know that high school students actually use "words" like cuz in there essay writing? They actually write serious academic papers as if they were texting) his eyes were dilated....

So I made it home early enough to relieve my old lady (I'm seeing how long it takes Ann to see that I've referred to her as my old lady) of some of the child rearing responsibilities and took Abby to swim practice. Went across the street to the gym and pounded out 6.25 miles on the treadmill.

Saw Andrea at the gym doing a brutal hot tub workout.

A DOUBLE TODAY! 

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
6.500.000.000.006.50

Best Buy Loop (6.5 miles) plus 15 minutes of Jay Johnson's brutal core exercises.

 

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

8.25 on the treadmill in 60 minutes. Did quite a few minutes at what could almost be described as tempo pace. Exciting.

Then I braved the Highways of Death for the drive home. That was a serious deluging of snow! Didn't like having the little bitty Honda either. It took me one hour to get home from Sandy.

Got home, shoveled snow. Sitting by the fire now with a blanket, refreshing beverage, and an attention starved dog. 

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
7.000.000.000.007.00

I did a bunch of cross training plus about 2 miles on the treadmill. Rode pretty hard for a half hour on the spin bike. The seven mile total for the day I just completely made up.

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
6.250.000.000.006.25

Crazy, fun, and eventful day. Wish I had energy to write more.

One mile warming up with the crew at the Oval this morning, but mostly just playing coach. 5.25 COLD MILES AROUND THE NEIGHBORHOOD this afternoon. 

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
15.000.000.000.0015.00

I'm thrilled that the Highland High crew agreed to wait so I could join them at 11:30 this morning after I took the kids to church. Also allowed things to warm up to a balmy 10 degrees or so. I've noticed a weird thing about trying to run and have a conversation when it's that cold. My neck and jaw muscles get numb and it feels like trying to talk when you're drunk. The words don't come out right.

It's great to finally feel like a runner again. A couple months ago running 15 miles was unthinkable. Not completely there - I feel like I do after a 20 miler when I'm fit - but getting there. 

Ended up doing 15 miles in 1:54. I'm happy with that.  Got home just in time to watch the thrilling ending of the Atlanta-Seattle game.

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
0.000.000.000.000.00

I took the day off to rest and recharge mentally and physically!

Watched the Jazz defeat the Miami Heat and, thus, establish themselves as the best team in the NBA. 

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
13.000.000.000.0013.00

AM: 6.25 miles on the treadmill at the Sandy gym. Felt really creaky at first but got rolling a bit towards the end.

A double might be possible today! 

PM: 6.75 on the treadmill. Some of it "fast".

Soon I will do something that could be called a workout. Soon. 

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
5.250.000.000.005.25

Hectic evening where I was glad to get anything in. 5.25 on the treadmill while Abby was swimming.

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
7.002.250.000.009.25

8.25 miles on the treadmill in 58 minutes. Felt good.

PM: One mile with Abby. Cold! 

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
9.000.000.000.009.00

Ran from my house, five times around Sugarhouse, and back home for 9 miles in 1:07.

It was cold and dark. Quiet though after the sun went down. Off to Abby's swim meet now which is tonight and all day tomorrow. I have to operate the snack bar at 7:30 AM. 

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
4.000.000.000.004.00

Easy four miles.

My boys ran well at the BYU Indoor today. Four PR's in the 1600 and Kramer won the 800 in 1:58. Not bad for January. 

I'm sad that one of my favorite old time baseball players, Stan Musial, died today at 92. Stan the Man was one of the two or three best all-around players of all time. When I was a kid I had tons of those old Random House baseball books and Musial was always one of my favorite players to read about.

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
12.000.000.000.0012.00

Jake finished second today in 1:05:55. Averaged 4:57 for the last three miles and 5:02 for the whole 13.1. Not bad!

Today I ran 12 miles in 1:31. My running is going well but I have to remind myself to take it easy. I have no idea what I will run this Saturday but it will feel good to get out and compete. 

Off to the gym now for a hot tub soak. Some people do ice baths, I do hot tubs. Can't imagine an ice bath this winter. 

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

Circling around Sugarhouse again. 9.25 miles in 1:13.

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
0.000.000.000.000.00

I'm going to take the day off.

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
10.250.000.000.0010.25

10.25 on the treadmill. Averaged 8.2 mph.

I'm pretty excited tonight. Just got home and my copy of The Unforgiving Minute by Ron Clarke arrived in the mail today. Had to order it from an outlet in Australia because the book is almost impossible to find. For those of you who don't know, Ron Clarke was one of the great runners of the 1960s - the first man to break 28 minutes in the 10k on the track (in 1965 I think). He was legendary for his incredible toughness and tenacity and his book is a running classic.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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
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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) 00:18:21, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.003.110.007.36

Sore throat, achy, feverish the last couple days plus I've been really busy. But I'm going to race anyway this morning. Sub 19 for 5k will make me happy.

OK, NOT BAD TODAY.

First race in close to five months and it felt good to be out there mixing it up a bit. Also nice to see a lot of people I haven't seen in a while plus the regular gang from this blog - minus Jake. 

I didn't wear a watch and my plan was to just run at a comfy pace until the halfway turn-around. Which I did. Picked it up a little on the return trip and passed a few people. I was fairly pleased with my 18:21 although when I think about the fact that I would like to run the Gary Bjorklund 1/2 Marathon in June at about 10 seconds/mile faster I get a little bummed. Baby steps though right?

My calf muscles are already getting sore. I guess that's to be expected seeing as how my "speed work" lately has never exceeded 400 meters at 6:30 pace. 

I'm going to go out on a limb and say that my goal for the 10k two weeks from now will be to run faster than 36:42. If the weather cooperates I think I can. 

PM: Quick trip to the gym. 2.25 miles in the treadmill just to work out the kinks plus some serious hot tubbing. Saw Fritz there on his way out who had the same idea. He complained that there were so many people in the hot tub that he had to wait for a spot to open up. I had the thing all to myself. It's all about timing.

 

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
6.000.000.000.006.00

I woke up this morning and discovered that our GUNKY air disappeared overnight. I can see Mt. Olympus from my front window! I went outside and spent a few minutes breathing clean air.

Also discovered that Galen Rupp is a pretty decent miler. Like the fifth fastest ever indoors. We all get bits and pieces here and there about his training and I know Salazar is reluctant to part with all the details for obvious reasons, but I sure wish he would write something more comprehensive about the training of Rupp and the Oregon Project. 

PM: Ran an easy 5.5 around the neighborhood and then went ice skating with the kids. I gave myself a half mile for the ice skating. 

More snow coming down now. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight cold, dark, and lonely miles on the mean streets of the City of Salt. 62 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
8.250.000.000.008.25

Some good, steady treadmill miles at the gym. Our cold and snow combined with the New Year's Resolution crowd has just about made that place unbearable. Oh well.

Saw Jake and Andrea hot tubbing and gave Jake some wise counsel on dealing with minor injuries that I myself rarely follow. 

Tuna melt and creamed corn for dinner tonight. Mmmm! 

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Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.500.007.50

Sort of an easy treadmill fartlek. Ran at 8 mph with 5 X 1/4 miles at between 5:45 and 6 minute pace. Just to get used to some faster turnover ya know.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off. Hoping for a good weekend of running.

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
200.002.255.610.00207.86
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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