Rob Murphy

SLTC Winter 10k

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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
161.754.0018.271.00185.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 miles around the neighborhood plus a jump rope workout.

Now to watch Iowa choose our next president.

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

No running. Sick. Much gastro-intestinal distress. Weak, depleated.

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

Seven miles at the Olympic Oval. 

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

AM: 105 push-ups, 100 sit-ups/other ab stuff.

PM: Eight easy miles with the Men of the Alta Distance Corps. Stimulating conversation the whole way.

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
10.000.000.000.0010.00

Fairly hard treadmill 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
15.750.000.000.0015.75

I went running this morning. My chosen route took me from my house up Emmigration Canyon to the top of Little Mountain and then down to the East Canyon golf course. Averaged 7:58/mile. Beautiful out there today, sunny, clear, almost warmish at the end. Lots of deer in the canyon today but no bikes which is always great as bikes get in my way.

PM: 3 mile walk along the Jordan River with Andy. Fun.

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
4.250.000.000.004.25

  • 2 miles of stair mastering
  • 2.25 miles of elipticalling
  • Jay Johnson's brutal core routine
  • Weights
  • Hot tub

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

Taking a zero today. Just haven't been able to fit it in today and Andy and I are going downtown to see the Globetrotters this evening. 

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
5.000.000.000.005.00

5 miles and some striders.

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
5.000.002.751.008.75

AM: 125 push-ups and 125 ab stuff.

Just realized I'm going to be in L.A. this weekend and there's this marathon going on. Today is the registration deadline. Hmmmm.

PM: 8.75 on the treadmill. Some fast stuff. I complained to the 24 Hour Fitness manager about the kids from the "Safe Splash Swim School" hanging out in the hot tub and got them kicked out. :-)

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
0.000.000.000.000.00

I rode 30 minutes on the bike thingy which included 5 x 1 minute sprints super hard. I concluded with 3 X 1 minute rope jumping a la Rocky Balboa.

Tonight...SEP conferences at Andy's school, haircut, Jr. Jazz practice.

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
10.000.000.000.0010.00

Ten on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: SLTC Winter 10k (6.21 Miles) 00:38:32, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.200.008.20

Good race today. I'm not as fast as I once was though.

Splits - 6:16, 6:13, 6:12, 6:06, 6:12, 6:09, 1:22

Heading to California now.

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
5.000.000.000.005.00

PM: 5 miles around the UCLA campus.

Ann and I spent most of the day at the Getty Museum.

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
1.250.000.000.001.25

AM: 3 mile walk around Westwood with Ann. 70 degrees at 8 am. 100 push-ups, 100 sit-ups.

President Obama stayed at this hotel last week. Checked out about 5 hours before we got here. I would have enjoyed chatting with him at the pool.

PM: Short jog around the neighborhood after getting home. Plus some jump rope.

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 run. I've just felt "off" the past couple days.

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

Eight semi-awesome miles on the PRT. Windy!

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

AM: 110 PUSH-UPS, 110 SIT-UPS.

PM: 6.25 on the treadmill, step-ups, pull-ups, lunges.

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
8.750.000.000.008.75

AM: Achieved total domination as a member of the faculty dodge ball team at the Alta High spirit bowl assembly. I'm giving myself credit for 1/4 mile. Worked pretty hard.

Actually, we lost to the student team but they cheated. I did get to smack a kid that I don't really like though. Could never get away with that in class.

PM: 8.5 miles on the treadmill.

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
12.500.000.000.0012.50

12.5 miles on the JRP. Averaged 7:35. Beautiful day.

PM: 3 mile walk with Ann. It might be walking season.

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
8.000.000.000.008.00

8 miles around Sugar House. Jump rope. 100 push-ups, 100 sit-ups.

PM: Walked 3 miles.

Ann and the kids went skiing today while I stayed home. I went to see The Revenant by myself. I thought I would really like this movie and, while it was definitely compelling, I was generally disappointed.

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
4.250.000.000.004.25

4.25 miles on the track. 10 stadiums. Deep breathing.

PM: 2 mile walk with Ann. Starting Philipp Meyer's novel The Son.

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
8.750.000.000.008.75

Combination of 5.75 mile run in the lower gully and track running.

6 X 100 yard striders.

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 on the track at practice.

Parent teacher conferences until 8pm tonight. Fun!

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
4.254.000.000.008.25

Those of you who read letstun.com probably know that Luke Puskedra's infant daughter has cancer. Luke was 4th in the Olympic Trials Marathon last week and is from Salt Lake City - a graduate of Judge Memorial High School.

There is a gofundme page for anyone who wants to help out.

PM: Treadmill fartlek included 4 x 1 mile hardish.

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
8.500.000.000.008.50

8.5 miles - Porter Rockwell Trail. Sunny, almost 60 degress.

No school today so we were able to meet at Draper Park for a run. We have a great group of runners this season.

PM: 3 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: SLTC Winter 15k (9.32 Miles) 00:59:10, Place overall: 12, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.009.320.0011.32

 

Well, another SLTC Winter Series in the books. Not sure why more masters runners didn't make it out this year? Maybe running is all played out. Anyway, I'm enjoying being able to run 6:30 miles and still come away with some cash. Thanks everyone for moving on to trail running, skiing, mountain climbing, or just being too busy to race. 

One more observation. My emphasis on strength training hasn't made me faster. It has made me feel generally heathier though.

I learned today that my 35-50 mpw is not enough to be able to power through the last miles of a longer race like a 15k. I also lost interest in really pushing myself when I figured there was no way I was going to catch Sasha for first master and I couldn't see any threats behind me. So I was the second overall master and scooped up another Wasatch Running gift card. As always, I loved chatting with everyone - Riley (new course record), Bill Cobler, Sasha, and the general atmosphere out at the lake. 

PM: Went for a 2 mile walk with Andy and ended up at a Red Box to rent a kid movie for the evening. It's just us men tonight as Ann is working and Abby is babysitting. 

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
0.000.000.000.000.00

I planned to run today. No reason why I shouldn't. I'm not sore from the race, it's beautiful out, and I had nothing keeping me from it. But I took the kids to church, went to breakfast at Caputo's Deli, stayed a little later for Andy to do acolytes during the second service, and then went hiking with Andy on Mt. Olympus and the BST. Now I'm home and I could go for a run but someone poured me a glass of wine and now Ann and I are going out to dinner.

So, no run, but a pretty good day.

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
2.000.000.000.002.00

If we didn't have leap days, it would now be July 15, 2017!

I didn't run much today. Just a couple miles with a bunch of weights and strength training. Job/coaching starting to take a toll on my running. Probably have to consider getting up at 4 am for some morning runs but I so hate that.

 

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
161.754.0018.271.00185.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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