Rob Murphy

Salty 5k Time Trial

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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: 0.00 Month: 130.25 Year: 1534.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
197.607.0018.440.50223.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Eight laps around Sugar House Park plus a little extra. Dunkin Donuts after with the family plus Ashton, Read, and Kramer while watching the snow come down outside.

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
7.250.000.000.007.25

Easy run...

I've got the Broncos 27-20.

Revised prediction....

Seahawks 58-0

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
8.500.000.000.008.50

8.5 on the treadmill including 3 miles in 18 minutes. Came home to two sick kids.

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 mile progression run on the track at the Oval. Started out very slow and then progressed to slow by the end of the run.

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

Easy mental health run in the afternoon. Tried to focus my thoughts on some goals and plans for the upcoming year. Decided that I would start training for something tomorrow morning.

 

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
11.000.002.000.0013.00

AM: Best Buy loop. Awesome!

PM: 6.5 treadmill miles with a couple up tempo miles. After that, I went to Abby's swim practice and watched her for a while. When we god home, Ann had a huge pot of chili ready which was great because I was starved after my first double in a few decades. So I had chili and a cold Sierra Nevada Pale Ale for dinner.

You know who else likes chili and beer? Quenton Cassidy.

Speaking of that, I'm going to try and get in touch with Mr. Parker and try to convince him to write another book. I want him to bring Quenton into the present struggling with advancing age and decrepitude.

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
3.500.000.000.504.00

Four treadmill miles. Hot tub after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Race: Salty 5k Time Trial (3.11 Miles) 00:17:38
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.003.110.007.21

Ran the SLTC 10K today and forgot to bring money to the race to register so I had to bandit.

Decided to take advantage of the nice tailwind going out to see if I could run the first 5k faster than I did two weeks ago. Then I jogged back to the finish.

Enjoyed a cup of coffee with Steve Ashbaker after while we talked about training, racing, and getting old.

I finished Seth Davis's big new biography of UCLA basketball coach John Wooden today. I've been a Wooden fan since I was a kid. It was a very compelling read. Wooden was born in 1910 and died in 2010 just a few mnths shy of 100 so the story included the sweep of an entire century. I reccomend it to anyone interested in basketball, coaching, or leadership.

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
0.000.000.000.000.00

Unplanned and unwanted off day.

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 mile treadmill run. Kept it at about 7:20 pace most of the way. That's the type of run I've been avoiding lately - the medium long, medium tempo run that I get so much out of. Time and wimpiness have been conspiring against me.

I'm going to have to come to terms with the 4:30 to 5:00 am runs that I hate so much. It's kind of a trade-off between good health and fast race times. Or I could get a job closer to home or one that I don't have to be at at 7 am. 

Two Olympic thoughts. Why isn't cross country running an Olympic sport? Why is there no running version of the biathalon? 

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
6.000.000.000.006.00

Easy six.

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 miles on the treadmill. Avereged 6:50.

Spent too much time today following the Facebook discussion related to Steve and Walter's plans to once again host a group R2R2R run in the Grand Canyon over Memorial Day weekend. As someone who's done this run a couple times (see my blog photo) with people on both sides of the issue, I found the debate interesting to say the least. I'll sum up the position of both sides as succinctly as I can...

Pro Large Group R2R2R argument - I want to do this. It's stunningy beautiful. It gives me a feeling of accomplishment. It's not really that risky. The National Parks belong to me and are there for my enjoyment. It's epic and there are no limits to my epicness. People have been wrong about me before. A guy died 3000 years ago running a marathon in Greece so should we all stop running marathons? It's selfish and elitist to keep these things small.

Anti Large Group R2R2R argument - It's too risky. It's too hot. Too many inexperienced runners. Large numbers exponentially increase the risk of something bad happening to somebody in the group. NPS hostility to risky group events might lead to an outright ban and ruin it for everyone. You could get sued. You could go to jail. Someone could die.

That's about it. I won't be doing it because it's too close to another race I am taking seriously and I don't recover as fast as a lot of people on this blog. Also, I hate large groups being basically an introvert. And, I'm the only person in North America who wasn't invited.

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
6.250.000.000.006.25

Busy upcoming few days. Ann's in Minnesota to be with her mom for her last round of chemo and a conference with her doctor so I'm single parenting. Except for the fact that she left dinners in the fridge for every night she's gone which is awesome!

It's easier now that Abby can watch Andy while I run though.

PM: I got in a 10k on the treadmill while Abby was at swim practice.The gym was an unpleasant madhouse.

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
4.004.002.000.0010.00

Treadmill workout.

6 X 1 mile with 1/4 mile jog. 6:39, 6:35, 6:31, 6:27, 6:22, 6:18.

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
13.250.000.000.0013.25

One mile jog to Highland High.

Eleven miles in 1:20 with Jake, Josh, Jon Kotter, Collin, Kramer, and Ashton.

1.25 mile jog back home.

Off to Cub Scout stuff now with Andy.

Here's a pretty cool infographic on the value of sleep. Got it from Jay Johnstons twitter.

Click on it to make it larger.

PM: Two mile walk around the neighborhood after a huge dinner at Ruth's with Abby and Andy.

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
1.500.000.000.001.50

4 miles of walk/jogging working around parental and spiritual duties. I think I'll give myself credit for 1.5 miles 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
14.000.000.000.0014.00

Happy President's Day! Started it off with Abby making me breakfast. Pancakes with real maple syrup, fruit, and turkey sausage. Heading out for a longish run now...

14 miles in 1:40 at Sugar House Park. Smme of it with Kramer, Braydon, Blake, and Cubby. Dunkin Donuts after - becomming a tradition. 

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
7.000.000.000.007.00

Not a big deal run, just getting some miles in today, but I really felt good today. Seven miles plus some fast striders.

Plus Ann made one of my favorite dinners tonight. So life is OK.

PM: Half-hour tickle fight with Andy. Good workout!

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
4.003.002.000.009.00

Today I did 5 X 1 mile on the treadmill. Started at 6:30 and worked down to 6:00. Just working in some quality miles without getting all wacko with it.

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
4.000.000.000.004.00

Four

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

Excellent springtime run in THE GULLY this afternoon. Completely snow free 8.25 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Race: Salt Lake Track Club Winter 15k (9.32 Miles) 00:56:18, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.009.330.0012.58

AM: Easy one mile jog before heading out to the Winter Series 15k. More later...

Good race today. The SLTC 15K is a flat, out and back course. I managed to keep the pace around 5:56 to 6:00 until about 6 miles when I slowed a little bit to about 6:05 for miles 7 and 8. I think I ducked back under 6 minute pace for the last mile with Kassi barreling down on me. Ran with a pretty good pack going out , including James, Steve Ashbaker, Kassi, and a bunch of high school kids. I'm not used to running in a pack and had to work to avoid clipping people's feet . I was mostly by myself on the way back as James pulled ahead and Steve dropped back a little.

I was thrilled to finish "in the money" in the Masters division for the first time in a while (behind Dennis and Sasha) and I appreciate Steve Anderson for running 46 miles in the Grand Canyon yesterday for making that possible.

One more thing. According to Runner's World, my time is an age-graded 49:32. That sounds a lot better. I might start entering all my race times in the "age graded format".

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: 3 miles walk with a little jogging. Lots of stretching after. Off to my Sunday School teaching gig now.

PM: 5.25 miles around the neighborhood. Close to 60 and sunny, clean air, perfect.

I'm kind of sore today. Might sit round and read a lot. I ordered The Science of Running  by Steve Magness but it ain't here yet! Looking forward to that one.

PPM: 2 mile walk with Ann. Spent way too much time this afternoon following the USATF women's 3000 debacle.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy seven miles during and after practice. Still not fully recovered from the race on Saturday.

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 springtime in February miles around Liberty Park.

Still not super happy with how I'm feeling. Maybe this is the new normal? Maybe it takes me three or four days to bounce back from a hard effort? I'm getting decent sleep, eating ok, still sluggish and lacking pop.

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
2.000.000.000.002.00

Easy two miles on the Alta track. Parent-Teacher Conferences tonight. Long 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
9.250.000.000.009.25

9.25 on the treadmill.

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
11.250.000.000.0011.25

II.25 miles in the Dimple Dell Gully.

My boys ran the Gully Long Run (6.35 miles) for time. Ashton got a huge PR and Kramer ran a 43 second PR to finish in 36:16.

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
197.607.0018.440.50223.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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