Rob Murphy

SLTC 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: 24.50 Month: 114.86 Year: 1179.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
195.500.008.115.25208.86
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easing into 2016.

5 miles around Sugar House plus 6 striders and some rope jumping.

PM: 2.5 mile walk around 15th and 15th with Ann.

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
12.250.000.000.0012.25

Loaded up the whole family (4 people total) and travelled to the Olympic Oval this morning. Everyone ran including Andy who had to be bribed with a chicken sandwich after. Ran into Steve Ashbaker at the end - it's been a while. Had a nice conversation about child rearing and how the Ashbaker kids should go to Alta High. Especially if they can run.

PM: Experimental 4.25 mile run. So I've had this chronically achy and tight right hamstring and left hip for months which is really messing with my running in every way possible. Today I did about a half hour of foam rolling and then went for an easy run. It really helped the hamstring, less so the hip but the hip was a little better. I think I need to figure out a way to do it 30 minutes a day. Might have to invest in one for my classroom.

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
8.250.000.000.008.25

Neighborhood run. Very mediocre in every respect.

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
1.000.000.000.001.00

Lots of strength training, core, and drills.

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

I believe I may have injured my lower back on the damn foam roller. Out of action without ibuprofin.

Managed 7 miles with my team after school. Running with a group helps.

 

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
5.250.000.001.006.25

6.25 miles with the team after school. Included 8 X .13 hill sprints.

100 push-ups, 100 assorted ab exercises, core.

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
6.000.002.002.2510.25

Another treadmill fartlek at the Sandy 24 Hour Fitness. I got pretty jazzed when Husker Du's "Ice Cold Ice" came on the muzak. Incidentally, there should be those two little dot thingies above the U's but I don't know how to du that. Ice Cold Ice may be the most ripping rock song ever. Muzak has come a long way.

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
4.000.000.000.004.00

1. Four easy.

2. 30 minutes on the spin cycle.

3. Massive weight lifting.

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
16.000.000.000.0016.00

1. 3/4 mile jog and some stretching/drills

2. 15 mile run from my house up Emmigration Canyon  to the Mountain Del golf course. The first 11.5 miles of this run is uphill beginning at my house (elev. 4,500 ft.) and continuing to the summit of Little Mountain (elev. 7,032 ft.) and then dropping down to the golf course (elev. 6,000 ft) over the last 3.5 miles. Ann and Andy picked me up at the top.

I was able to average 7:57/mile without pushing too hard. Happy about that.

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

Sore...resting, reading, watching football.

PM: Ann and I went for a 3 mile walk. We talked about the difference between the millennial generation and our generation. She was mentioning these young nurses she works with who are always taking several week "leaves of absence " to hike in Europe or something like that and how that never would have occured to us or anyone we knew in our 20s. We also talked about how fun it would be to hike the Appalachian Trail in our retirement (once it stops being so trendy) but how we probably wouldn't do it anyway because one of us will decide it's irresponsible.

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
5.000.000.000.005.00

5 miles around the neighborhood after work. 8:50 pace!

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
4.500.003.001.008.50

Just a good, hard, treadmill fartlek. Then went to Andy's Junior Jazz game. He scored a basket.

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
9.000.000.000.009.00

Nine. Around Sugar House in the cold darkness.

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
4.750.000.000.004.75

AM: 100 push-ups, 100 sit-ups prior to the French Revolution.

PM: Short weight workout after school. Easy run around the neighborhood plus 6 high quality striders. Homemade chicken noodle soup for dinner.

COMFORT ZONE

Nothing great is achieved there. Get comfortable with being uncomfortable all the time.

- Vern Gambetta

 

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
10.000.000.000.0010.00

10 miles on the treadmill. Some hard like my day today.

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

A potpourri of activity today :)

One mile jog warming up with Abby before her race at the school down south. I'm really proud of her 6:09 mile today. She maximizes her ability in every race. Then 4.25 hard eliptickle miles followed by a hard mile on the stair master.

The Sugar House 24 Hour Fitness was even more foul and disgusting that usual today. I feel like that's one of the reasons I rarely get sick. You get exposed to every sort of bug there which builds up a powerful immunity. You become like the Europeans who survived the Black Death in Guns, Germs, and Steel.

Hoping Alex Smith and the Chiefs can figure out how to knock off the Patriots now.

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
8.500.000.000.008.50

8.5 milles around Sugar House. Averaged almost 7:30/mile which is officially my new fast. 7:30 is the new 6:30 is my new motto.

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
8.500.000.000.008.50

Didn't want to run on the treadmill or the 38 degree rain so Abby and I went to the Olympic Oval and ran for an hour or so. We pretty much had the place to ourselves.

Went to the Red Box and rented the movie Max with Andy. Good movie to watch with your 10-year-old.

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

Breaking news...In a victory for culture and culinary sophistication, Waffle House is coming to Utah.

Proving that the South actually won the Civil War.

PM: No running, but lots of lifting in the Alta weight room with my team. Box jumps, jump roping, and bear crawls too.

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
5.250.000.001.006.25

Squeezed in a treadmill run between the end of school, track practice, and something we here at Alta call "Advanced Academics Night" where we showcase all our wonderful AP and concurrent enrollment options to the community. All I know is that few people show up, I have to be at work until 8 pm and I get paid an extra $50.00.

How's that for complaining? I am happy I have a job though.

Oh yeah...one of my miles was in 5:58!!!!!

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
8.500.000.000.008.50

Four times around Sugar House and a little bit around the neighborhood. I really felt good tonight.

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
9.250.000.000.009.25

1. I ran 8.25 miles on the treadmill.

2. I did a hard mile on the stair stepper.

Are you going to liberate us girls from male white coorporate opression?

I purged my soul, perhaps, of an immenent collapse.

More Muzak cooleness at the gym with Sonic Youth and the Replacements. Gen Xers must be the primary gym goers these days. Kool Thing by Sonic Youth could be my new favorite treadmill song.

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
12.250.000.000.0012.25

I drove out to Saltair this morning and ran 12.25 miles on the SLTC winter series road. Averaged 7:40/mile.

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
4.250.000.000.004.25

I would strongly urge anyone to listen to Jay Johnsons' running podcast. You can find it at @runningpodcast on twitter.

Hard workout today. Wamed up with 1.25 eliptical miles. Then I did a hard weight/plyo workout. Ended with 3 miles on the stair stepper - alternating hard/easy minutes. Soaked in the filthy hot tub after.

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
0.000.000.000.000.00

Happy 65th birthday to Steve Prefontaine.

I think I'm too sore to run today so I probably won't. Might take a long walk this evening.

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
9.000.000.000.009.00

Nine miles on the treadmill in the AHS weight room.

Blah!

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
7.250.000.000.007.25

AP: 100 push-ups, 100 sit-ups, planks. 

PM: Mostly treadmillin' with a little stair steppin'

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
6.500.000.000.006.50

6.5 neighborhood miles.

One thing I've been doing a lot lately is ab rollouts with my spiffy new ab wheel. This has made my abs mightier than those of your average man on the street. Should result in blazing fast race times.

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: SLTC Winter 5k (3.11 Miles) 00:19:34, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.003.110.004.11

Today I ran the SLTC Winter 5k for the 100th time. It was my slowest time ever but there was about 3 inches of slushy snow and ice on the ground. Managed to power through to become the RRCA Utah Grand Master 5k state champion!!!!!!!!!

Didn't wear a watch and they weren't reading splits, so I had no idea about my time.

I almost caught Sasha at the end. His Crocs were less than ideal in these conditions :)

I ran the first half mile with Abby and I never pushed it hard - just having a good time. Abby ran 21:29 for a legit 5k pr in horrible conditions after running a 6:03 1600 last night.

Hats off once again to the Salt Lake Track Club. I just love the winter series. Great to catch up with local runners, lots of Beans and Brews coffee and Great Harvest bread. I snagged enough free bread coupons to make back my entry fee! I'll be out of town for the 10k but will do the 15k at the end of February.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles on the treadmill. Good, solid pace most of the way. 

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
195.500.008.115.25208.86
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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