Rob Murphy

Salt Lake Track Club 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. 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: 15.55 Month: 85.65 Year: 1592.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
168.9914.6017.040.00200.63
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 leisurely miles at Liberty Park (8:47 average)

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

Late AM: 14 miles on the Jordan River Parkway. 7:57 average.

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

Nothing but snow shoveling!

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: 8.5 miles around the neighborhood and Sugar House Park. 8:15 pace. A fair amount of slush, snow, and ice made for slippery going.

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

AM: Lots of push-ups and sit-ups. Lost track in my counting.

PM: 4.25 on the treadmill.

Shout out to my senator, Mitt Romney!

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
8.500.000.000.008.50

PM: 4.25 miles on the treadmill and 4.25 miles on the stair thingy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Salt Lake Track Club Winter 10k (6.21 Miles) 00:41:25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.210.0010.21

 

Ugh! Definitely my least enjoyable race since my 2 disasterous marathons in 2012. I love racing and after 40 plus years of it, I'm pretty good at assessing my capabilities beforehand. Usually I finish within a few seconds of whatever I think I can run. Usually I enjoy the competition. But not today.

Mile 1 - 6:06

Mile 2 - 6:22

Mile 3 - 6:27

Mile 4 - 6:37 (from this point on, I had no positive thoughts. Only negative self-talk)

Mile 5 - 6:49

Mile 6 - 7:28 ( walked twice. Gave up)

.2 - 1:37

Might not be ready to race a quality 10k yet. They're hard to fake. Probably should have gone out in 6:20.

Of well, they can't all be winners. I shall live to fight another day.

PM: 2 mile jog/1 mile walk.

 

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
12.000.000.000.0012.00

AM: 12 miles averaging 8:25. Legs were sore and stiff at the beginning but loosened up some. Beautiful 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
7.000.000.000.007.00

PM: 7 miles leisurely.

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
1.240.000.000.001.24

Quick jog after work and then 3 hours shoveling snow with Jared Campbell (3 time Barkley finisher), Jake Krong, and Sandy White.

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

PM: 7.25 miles at Liberty Park.

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

AM: 1 mile around the block a couple times. Just for mental health.

Late AM: 2.5 mile walk around Sandy. Listening to The Warmth of Other Suns on Audible.

PM: 8.25 miles in 65 minutes 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
10.000.000.000.0010.00

AM: 10 miles at 8:10 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
8.000.000.000.008.00

PM: 8 miles of kinda hard cross training. Weights.

I had been lifting fairly consistently for the past year when I couldn't run consistently. I actually love strength training and think it's more importaant as you age. It's been on the back burner the past few weeks as I've worked to stabilize my running between 40 and 50 miles/week. Didn't want to overdo things and there's only so much time in the day. But I am going to try to squeeze in some lifting 2-3 days each week now while trying to get my running mileage into the low 50s. More likely it will look like about 40 mpw running, 10 cross training, and 2 days of weights. Hopefully that will be sustainable. 

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
8.250.000.000.008.25

AM: 2 mile walk.

PM: 8.25 treadmill miles. Mostly 8 mph.

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: Went to the Sugarhouse gym at rush hour which sucked. Ran 4.25 on the treadmill and did some lifting.

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: 8.5 on the treadmill. Mile 7 in 6:20.

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

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 in the Dimple Dell Gully. Glorious!

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) 01:00:54, Place overall: 28, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.009.330.0013.33

Better effort than the 10k a couple weeks ago by a longshot although I'm mildly disappointed at not breaking 60. I was at 29:30 at the turnaround and felt like I was maintaining on the way back. I didn't wear a watch though so I was just guessing.

Probably need more long runs to be as strong as I'd like to be in the final miles.

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
7.500.000.000.007.50

7.5 in the Dimple Dell Gully. Lots of snow melt in the last 48 hours. Spring seems to be here.

PM: 3 mile walk with Andy to Starbucks and back. Were watching Crimson Tide now with Denzel Washington and Gene Hackman. Andy loves Navy movies. They need to make more because we're running out of them. Ann just left for work. Abby wen't to Glacier National Park with two friends today and it was cool seeing the pictures.

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
7.500.000.000.007.50

PM: 7.5 miles at Liberty Park.

Taking a day off tomorrow.

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
5.251.501.500.008.25

Hard getting a run in with conferences this week. Went to the gym at 7:30 after leaving work. Did 8.25 on the treadmill with 4 x 2/4 mile starting at 6:40 pace and working down to 6:20 pace on the last one.

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
4.250.000.000.004.25

AM: Easy run in the Dimple Dell Gully.

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
4.500.000.000.004.50

4.5 miles along the Clark Fork in Missoula, Montana. Sunny, mid-50s!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Snow Joke Half Marathon (13.1 Miles) 01:31:38, Place overall: 31, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0013.100.000.0016.10

6:55, 6:47, 6:54, 6:57, 6:46, 6:52, 7:26, 7:07, 7:21, 7:30, 7:09, 6:53, 6:38

I ran the Snow Joke half marathon in Seeley Lake Montana today. The course turned into an ice rink about halfway in and I was wearing the worst possible shoes. Finally returned to the plowed road with a mile to go and I was able to at least run one mile split in what was my goal for the whole race. Had I known about the course, I would have run the first 5 miles at 6:25 pace.

I did finish 5th in the 40-99 year old age group though. Imagine being the 93 year-old dude who finishes a half marathon and you're all fired up about winning your age group but then you lose to your grandson. Gotta love small town races!

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
168.9914.6017.040.00200.63
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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