Rob Murphy

USATF XC Championships

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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. Winner 1985 Rod Dixon Run 

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 European History and other courses at Alta High School. I coached the track and cross country teams at Alta for 16 years.

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

Miles:This week: 27.55 Month: 91.90 Year: 1971.66
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
143.800.0022.530.00166.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. Spent the day flying to Atlanta and nursing my sore ribs.

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

4 miles around Bret's golf course here in Milton, Ga. 31 degrees! Driving down to Tallahassee now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Race: USATF XC Championships (4.97 Miles) 00:30:31, Place overall: 31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

Bret and I drove down toTallahassee from Atlanta on Friday. Stayed that night at Doug's house there and put ourselves in his capable hands for the weekend. So it was pretty worry-free as Doug chauffered us to packet pick-up, fed us, and got us to the race on Saturday.

The course was first rate and the masters race had over a hundred runners including some guys like Kevin Castille who can run 5 miles in the low 24 minute range. After the gun went off, I waas quickly reminded how cross country racing isn't like anything else, more strategic, conserving energy, making the right move at critical times. Moderately hilly loop course. My splits were 5:54, 6:09, 6:15, 6:27, 5:54. I was actually moving up one or two runners each loop and nobody passed me after the first mile. 

I really enjoyed this race and the change of pace. Tired now and a little sore. Flight back to Salt Lake at 8:10 am tomorrow so I'll be back in time ro rest and watch the Super Bowl.

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

Rest Day. Legs are sore - especially lower legs. Probably the spikes. Napped for a couple hours when I got home from Atlanta then went for a long walk with Ann. Watched the Super Bowl with our next door neighbors. Learned how to ride a Hoverboard.

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

PM: Very slow 7.25 miles in the gully followed by a mile on the stair stepper. Hot tubbed to try to work out some of the stiffness.

 

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 easy miles around the neighborhood. Ribs still hurt.

Trump wants to have a big military prade. Totally out of the American tradition. Something that fascist countries and the Soviet Union specialized in.

For a man who never served and used a fake bone spur thing to dodge the draft in Vietnam, Trump really has a fetish for the military.

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
2.000.000.000.002.00

2 painful miles to the garden center and back. Finally got fed up with it and went to the urgent treatment center to get my ribs/chest looked at.

Had 3 chest x-rays and fortunately nothing seems cracked or broken. They diagnosed something called costochondritis which is an inflammation of the rib or cartilage that connects to the sternum that can cause persistent sharp or aching chest pain (true that!). The doctor expressed surprise that I could race last Saturday just a couple days after it happened.

He also said that I could expect the pain for another 3 weeks or so. Joy! The good news is I can run without doing anyfurther damage if I can "tolerate the pain". 

Glad to know what's going on. 

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

PM: 5 mile walk around Sugar House with a little easy 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
0.000.000.000.000.00

PM: 4 mile walk with Ann. Ribs still hurt and I have a little cold but I'm going to try and race the 10k tomorrow anyway.

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) 00:38:14, Place overall: 23, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.210.008.21

One slow mile around the block. Off to the SLTC Winter 10k now. Going to run without a watch and have fun. Maybe snag some free bananas?

As I do almost every year at this time except last year when I was running up and down Grandeur Peak 4 times, I ran the SLTC 10k today. This is the first year I've done it at the end of a whopping 17 mile weak with achy ribs and difficulty breathing. But the doctor said I wouldn't hurt myself and I paid for the race a couple months ago, so why not? Plus I just really enjoy these races.

Gulped a couple ibuprofins and headed west at around 8:50 this morning. Ran an easy 1 mile warmup and then did dome stretching inside Saltair. Decided to race without my watch and just go by feel so the only split time I have is at the 5k turnaround which was 19:14. I finished in 38:14 so that makes 19:00 for the second 5k by my calculations. I was gaining on Bill the whole return trip and thought I might be able to pull off the age group win, but he held me off by a few seconds.  I wish I had made a harder effort to catch him in over the last mile.

I achieved my A goal which was to acquire enough bananas to last the week from the post-race spread.

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

AM: 5 easy miles around the park. Andy rode his bike with me.

PM: 4 mile walk with Ann around a cemetary. 

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

PM: 4 easy miles. 3.5 of it with Andy. 

Settling in now to watch the Jazz take on the Spurs.

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
5.500.002.000.007.50

Sort of getting back into the swing today...

Treadmill run. Alternated 3/4 mile at about 7:10 pace with 1/4 mile at 6:00 pace. I did this for about 7.5 miles.

 

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

PM: 8 miles easy.

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

8.25 miles around the Alta High track mostly. 

PM: 2 easy miles with Andy to the garden center and back.

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

AM: 8.25 miles on the treadmill at 7:20 pace.

Heading out on an overnight road trip with Andy this afternoon.

PM: 2 miles around Green River in 20 minutes with Andy. Discovered a whole new section of town. :-)

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

PM: 6.5 miles of awesomely muddy trails in City Creek Canyon.

Later PM: 2 miles with Andy to the Garden Center and back.

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
9.300.000.000.009.30

I went up Millcreek Canyon around 10:30 AM to run the Pipeline Trail. Tried to do this yesterday when it was nice and sunny but their was no parking at any of the trailheads. Combine Sunday in Utah with an oncoming storm and today I had blisfully empty trails.

9.3 miles in 1:18:16 for an 8:25 average. Trails were pretty muddy in the upper portion.

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

9.25 treadmill miles fairly hard. Early afternoon breakfast at the Blue Plate after.

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
2.500.000.000.002.50

AM: More snow shoveling.

PM: 2.5 miles with Andy in 24:50. 

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

PM: 11.25 miles on the treadmill at 7:20 pace followed by 1 mile on the new Double-Helix-Quad-Masher.

 

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

PM: 6.25 easy miles. A cure for a frustrating family evening of teenage angst and 6th grade math project. Honestly, I give myself a good, solid C- grade as a parent.

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

PM: Short treadmill run with a couple race paced 400s thrown in.

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) 00:58:44, Place overall: 13, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.009.320.0014.32

Today I wrapped up a winter race season of 4 races in 5 weeks with the Salt Lake Track Clubs Winter 15k.

After an easy couple mile warm-up with Justin Park I started conservatively in a pack that included Dennis Simonaitis. So often in these races I find myself running alone in my own personal no-man's land so I was glad to have company. There was a headwind going out so it was nice to be able to tuck in behind some other runners. Wasn't worried too much about pacing - just wanted to be in a good position at the turnaround (4.65 miles) without being in too much pain. There was some pretty intense competition for the Grand Masters title between me, Dennis, and Bill Cobler. As usual, Bill took it out fast but Dennis and I were within 30 seconds at the halfway point. We both picked it up going into the 5th and 6th miles and passed Bill. Then Dennis put in a pretty good surge and gapped me by about 10 seconds. I thought I might be able to catch him the last .3 but ended up in 13th place 6 seconds behind Dennis. Thus, my grand total of career wins against Dennis remains stalled at ONE.

Turns out they do series scoring now for the 5k, 10k, and 15k and I ended up edging Bill out for the Grand Masters championship for which I received a nice award and a nifty Brooks LSD wind jacket/shell. That was cool.

3 mile cool down jog with Dennis after. Nice to chat with him and pick his brain.

Consistent splits of 6:16, 6:13, 6:21, 6:23, 6:16, 6:12, 6:19, 6:20, 6:19, 2:06

This was my 100th race since joining the FRB in 2010.

 

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
7.000.000.000.007.00

AM: Easy 7 miles - the first 2 with Andy. Legs are a bit sore. It was beautiful out today. and I felt lucky to be alive and healthy.

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
6.000.000.000.006.00

Wandered over to the gym tonight after work and did a bunch of cross training and some lifting. Ribs still hurt so that affects the lifts I can do. Still can't do sit-ups. Strangely, sit-ups hurt a lot more than push-ups

Hectic couple days ahead with ACT and parent-teacher conferences.

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 run. Long work 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
4.250.000.000.004.25

4.25 miles squeezed in between the end of school and the start of parent-teacher conferences.

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
143.800.0022.530.00166.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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