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: 47.30 Month: 136.82 Year: 1001.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
106.900.009.010.00115.91
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

So I went by REI this morning and picked up these spikey thingys that slip over the bottom of your shoes so you can run in the ice/snow. Then I went up to Jeremy Ranch where the air is clean and pure and ran the whole enchilada. Took pictures that you can look at on my twitter. @murphy_rob

Great way to start 2017. Only thing better whould have been to have some company.

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

4.5 miles of elipticaling plus weights. I've diagnosed my right knee as patellar tendonitis. If I'm smart I'll back off for a while. We'll see.

New Years resolutions going full throttle at the gym today. So many people doing the wrong thing or doing the right thing the wrong way. One of the things I'm most thankful for is that I got in the habit of regular exercise at a young age. 

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

Complete day off. Shoveled snow, went to work, went home and watched the Jazz lose to the Celtics, read a little, went to bed.

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

My knee is making me sad.

6.25 miles combined on the eliptickle and the stair thing. Weights.

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

No 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
4.000.000.000.004.00

4 miles easy after work around the neighborhood. Poor snow plowing and lazy turds who won't shovel their *#!@ sidewalks made it harder.

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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No run. Track meet day. Went to a movie with Ann after - Manchester By The Sea. 

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
5.900.005.900.0011.80

Up to the top of Grandeur Peak from Rattlesnake Gulch. Took about 3 hours. This was a hard run and I learned a lot about long winter trail runs. The view at the top was not awesome as the mountain was encased in clouds.

Still loving the microspikes. It's great to feel confident on ice and in deep slushy snow. Still this 12 mile run felt more like 20.

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Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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No running. Really sore.

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
4.000.000.000.004.00

Easy 4. Strenuous weights.

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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Off day. The reign of inconsistency continues...

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

4.25 miles - treadmill

2 miles - eliptical

1 mile - stair master

Core, weights.

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
6.000.000.000.006.00

6 treadmill miles.

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
6.000.000.000.006.00

6 miles from Church Fork to Grandeur Peak. But a lot of "vert".

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

7.25 miles. Sugar House Park loops. 

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
8.000.000.000.008.00

8 miles (4 road loops plus a little extra) arounf Sugar House Park.

I'll be in our nation's capital the rest of the week attending the presedential inauguration with a large group of Alta High students. Who knew when we began planning this trip a couple years ago that it would be Donald J. Trump - from a personal standpoint probably the most thouroughly reprehensible human being to ever hold the office? Maybe it will turn out ok though because I'm not 100% convinced that you need to be a good person to be a good president. And since Trump has no core ideology (he's switched his party affiliation 11 times in his life) other than what's good for Trump, maybe pride and concern for his legacy will lead to some sane policies? #HOPE 

We have lots of other great stops planned - Mount Vernon, Fords Theater, Smithsonian, Arlington, National Archives. Abby is coming too which is great because other than Florida to visit grandma and a couple times to Boston when she was too young to remember, she hasn't spent much time in the east. She gets to lay a wreath at the Tomb of the Unknown Soldier!

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Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off day. Worked half a day then to Denver and On to DC. 5 hours sleep now off to Mount Vernon.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Nope.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Nada.

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
6.000.000.000.006.00

6 miles around Silver Spring Maryland after the inauguration. My first run in the state of Maryland.

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Taking my students to the Air and Space Museum and the American History Museum today.

I'm honored to be part of the only profession singled out by President Trump for abuse yesterday..."flush with cash and deprived of all knowledge"...I will soldier on though.

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I don't run anymore. Posting will be sporadic.

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
4.250.000.000.004.25

Today I managed a short run after work. Mostly around the block a few times.

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
5.250.000.000.005.25

5.25 miles of easy running around the school. I followed this up with some weights/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
4.000.000.000.004.00

2 miles up the Grandeur Peak Trail from Church Fork and back. Deep snow. Used my spikes and poles.  Took about 1:15.

Saw a moose and wished her luck in her search for food.

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) 00:19:06, Place overall: 17, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.110.006.61

I ran the SLTC Winter 5k for the 12th time I think. Racing this year really put me in a reflective mood this morning as I'm at a crossroads in my running and this race has been such a constant for me over the years. I love everything about the winter series races and I'm certain that if I ever retire from hard training and racing, I'll still do these races. I love seeing the hard core runners who stick with it year after year like Fritz, Sasha, Michelle Simonaitis, Michael Laputka, and Bill Cobler. These people remind me so much of myself not just in the way they approach the sport, but also because I sense that it means the same thing to them as it does to me. Kindred spirits I guess.

I love the starting time - 10 am. Gives me time to sleep in a little bit on a Saturday morning, have my normal coffee and breakfast, and still make it out to the Great Salt Lake without any problem. I love the drive out there as well. Heading west on I-80 brings out that roaming urge that is so strong in me that I would indulge more if I didn't have responsibilities.  Usually I listen to Social Distortion's Live at the Roxy on the way out because it gets me pumped. Today I went with Ryan Bingham's Mescalito which may explain my slow time. I love the coffee, the Great Harvest bread and honey, the atmosphere at Saltair, and the conversation.

I didn't have to right to expect much out of this race with my scant mileage this month and bum knee and I was able to deliver on those low expectations. I ran 19:06 with splits of 6:14, 6:12, 5:58, 42. I felt pretty good aerobically but my legs didn't have a whole lot of pop or turnover. Not surprising. I did race fairly hard though and enjoyed the competition. A few years ago I thought that I would lose my enthusiasm for racing once my times began to slow due to age but I'm finding that isn't the case. I believe that's the bad kind of pride and I'm thrilled to find out I don't suffer from it. 

The true runner is a very fortunate person. He has found something in him that is just perfect - George Sheehan

That's about it. I'll miss the 10k in a couple weeks because I'll be running the 12 hour version of Jared Campbell's Running Up For Air on Grandeur Peak that day. THAT will be a challenge!

 

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Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Grandeur Peak run with Abby. Best run in a long time.

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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
4.250.000.000.004.25

4.25 on the treadmill - most of it at the max 15% incline so it was pretty hard running at 5 to 6 mph. Some power walking mixed in. Jeez I feel like such a dork typing this!

Weights after.

After the Running Up For Air on Feb. 11, I have to do some serious thinking about the path forward as far as running goes. 

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
106.900.009.010.00115.91
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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