Rob Murphy

March 2012

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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: 14.40 Month: 165.60 Year: 829.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
269.5020.5020.004.00314.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Squeezed in a quick run at lunch. Won't have time for any more today.

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
7.255.005.000.0017.25

Two mile warm-up on the treadmill.

10 miles in 59:15. Kept it at 10 mph for the first 7 miles. Worked up gradually to 11 mph by the end. Felt good.

One mile cool down.

The treadmill 10 miler in under 60 minutes used to be one of my go to workouts but this is the first time I've completed it this year. Every other time I've tried I have bailed in the middle and modified the workout. Today was the first day I had the focus to do it. So I'm happy with that.

Hoping to get a big weekend in mileage wise. Long run in the morning with Jeff Shadley. 

PM: 4.25 miles. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.250.000.000.0018.25

18.25 IN 2:17

Out the door at 4 am with Jeff Shadley and Company along with Rob. Excellent run. 

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
7.250.000.000.007.25

7.25 miles in Grand Junction Colorado. 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
12.000.000.000.0012.00

AM: 6.5 miles around the Best Buy Loop. Sunny and nice this morning.

PM: Squeezed in 5.5 more on the treadmill while Abby was at swim practice.

 

I'm planning my Summer. One of the nice things about being a teacher is the Summer months. I try to think of it as a time for self improvement and family vacations. I've applied for two week-long American history seminars through the Gilder-Lehrman Society and I'll find out whether I get accepted in a couple weeks. I chose my two based mostly on suitability for running. One is in Santa Fe' and one is in Boulder. Both places I wouldn't mind training in for a week.

I also want to do a trip north or northwest. I'm reading a book now by Elliot West from the University of Arkansas who is one of the preeminent historians of Native Americans and The West in general. It's about Chief Joseph and the Nez Perce. Turns out West is teaching the course I applied for in Santa Fe'. So I'm thinking we need to do more Nez Perce/Lewis and Clark stuff and some camping up in Idaho and Montana. That would maybe be an opportunity to stay the night with the Shadley family in Idaho Falls too.

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
2.250.000.000.002.25

So I'm at work now administering the ACT and I'm wondering how Texas Instruments achieved their near monopoly on calculators. Of 25 kids taking the test right now, I have 22 using TI's and 3 using Casios.

That's pretty good market share. 

PM: Well, some days everything comes together perfectly to prevent me from getting in a decent run. Had to be at work today earlier than the normal 7 am so no morning run. ACT testing so no lunch run. Wife had to work so no after school run, daughter had to go to math tutor so I couldn't get to the gym before the rush so I could get a treadmill. Got to the gym and waited 20 minutes for a treadmill to open up. One finally did and the belt slipped horribly over 7 mph. Waited 15 minutes for another treadmill and it was permanently stuck in -3% downhill mode and sounded like a herd of elephants when I ran on it. Waited about 5 minutes for another treadmill next to the worst smelling individual I've ever encountered. Attitude shot to he!! by this point. Ran 2.25 miles, quit and picked up the kids. 

Sitting at home pouting now. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.006.000.0014.00

Early morning treadmill workout...

1.5 mile warm-up

8 miles in 46:47 starting at 6 minute pace and working down to 5:30 pace. Hard for me to run like that at 5:30 in the AM. Kept the incline at 1.5%

Maybe a few afternoon miles depending on time and how I feel. 

I'm very excited about the next couple days. Rod Smolla, a well known legal scholar and president of my alma mater, Furman University in Greenville SC, is coming to Utah to speak to my classes here at Alta High School. Prior to becomming president of Furman, Smolla was the dean of the Washington and Lee University Law School. He's probably most well known for a movie based on him called Deliberate Intent in which Timothy Hutton plays Smolla. He specializes in First Amendment cases and the film tells the story of how he successfully sued a publishing company for publishing a book called Hit Man which is a how to commit a murder guide. It was the first time in American legal history that this happened. Needless to say, this earned him the eternal scorn of "the First Amendment community".

We are having dinner with him tonight and he is speaking to our AP students all day on Friday. 

PM: four miles - muy  facil.

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
15.000.000.000.0015.00

Fifteen miles in 1:48 in in City Creek Canyon. Super Duper 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

Busy, but great, day at work today. Picked up Rod Smolla at the Stein Eriksen Lodge at Deer Valley this morning at 7 AM and brought him to Alta High where he taught our classes all day and pushed Furman a good bit. He conducted the class as if it were a Supreme Court trial with him arguing both sides of the cases and our students being the justices. I was really proud of our kids who were quite well prepared.

Tired when I got home and so I just did an easy mental health run around the neighborhood. 

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
15.006.000.000.0021.00

I had a great 21 mile run this morning with Fritz and Walter.

Met at my house at 8 AM and ran a little over 10 miles up Emigration Canyon. We had a pretty good pace going and averaged under 7:30 pace going up. We ended up running  21 miles in 2:27 and did quite a few 6 minute miles coming back down.

My right hamstring isn't getting any worse, but it isn't getting any better. Slightly troubling. 

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
5.250.000.000.005.25

5.25 miles very easy.

I've been looking over my blog for the last couple years and I've discovered some interesting things. I ran my marathon PR (2:43) at Utah Valley in 2010. Prior to that my PR was almost 10 minutes slower and I had only broken 3 hours four times. In retrospect I could have run that UVM several minutes faster if I had been a little more confident in my fitness. I ran my last mile in 6 minutes and felt great at the end.

That year I did a grand total of two 70 mile weeks in the four months leading up to the race. Most of my weeks were in the 50-65 range. So far this year I have run eleven seventy plus mile weeks since December leading up to Boston. 

So I shouldn't have any problem breaking 2:40 at Boston right? I am two years older though. 

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
10.250.000.001.0011.25

Warmed up for 5.25 miles around Sugarhouse. 

Then did 8 x 200 on the HH track. First was the slowest in 34.94, the last one was the fastest in 32.61. All the others were somewhere in between. 200 meter jog interval.

4 miles easy after that.

200s in 33 are way faster than VO2 max pace, but this blog has no room for anaerobic running so I will classify them as VO2 max. 

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

My daughter Abby was home sick today - 102 fever, Ann had to work and I had a lot of conflicts in my work schedule.

Finally made it out at 9 PM for an easy five miles. Nice night, good for my psyche, but not much else.

Tomorrow should be better. 

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
9.501.002.003.0015.50

Mile repeats over lunch/student assembly that gave me a little extra time. Did these on the treadmill at the Sandy 24 Hour Fitness. 

1.5 mile warm-up

6 x 1 mile with a quarter mile interval (5:58, 5:45, 5:45, 5:39, 5:33, 5:27) 1.5%

It's always a recipe for disaster if I run the first one too fast. I think this is because I'm old and worn out, my joints are rusty, and my muscles and bones brittle. 

Cool down.

I think I might be on the verge of getting sick so I'm glad I got this in. Felt pretty good and after each quarter mile recovery I was more than ready for the next one. None of these efforts was a real strain.

PM: Six miles in 44:30 around Sugarhouse. 

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

Six easy miles 'round Liberty Park. 70 degrees - I believe the first 70 day of 2012.

Long run on the morrow. 

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
18.502.000.000.0020.50

18.5 miles on the treadmill.

I wanted to do 20 miles with 2 x 5 miles in 30 minutes. I should know better than to try and do two hard workouts in three days. After 2 miles at 6 minute pace I bailed on that workout and just did a longish run. It takes me three or four days to recover from something like the 6 x 1 mile workout I did on Wednesday.

Taking Ann to the airport now to visit her college buddy in Portland. So I'm a single parent this weekend. 

PM: 2 easy miles plus some 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
7.000.000.000.007.00

Seven miles on the treadmill.

I was just trolling through some old lets run threads. Great line...

"who would win in a fight - Jake Krong or a cheetah?" 

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Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today.

Felt like I needed a day off. Getting ready to take the kids to Jump Around Utah with the church group.

I registered for the North Face 50 mile championship race in San Francisco in January. I'm not sure what I was thinking but I did the "elite entry" thing. I'm not even sure what that means. One thing I learned is that it does NOT mean "free entry".

Anyway, me, Jon Allen, and about 15 intimidating sounding folks from around the world currently comprise the "elite" field. I guess I should train. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(18)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I took another day off.

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
10.250.000.000.0010.25

6.25 on the treadmill over lunch.

PM: 4 more miles and some heavy lifting. 

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
9.750.002.500.0012.25

12.25 miles in 1:30. Threw in 5 x 3 minutes on two minutes off just for grins. Averaged 5:40 pace for the hard efforts. This was all on the road loop in Sugarhouse.

Just not feeling it this week. I did get my hair cut today which helped a little. Long hair makes me feel slow - I'm not kidding about that.

Need to drop three or four pounds before Boston. This will help me far more than any one magic workout will. 

Nice day. 60, sunny, not too much wind. 

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
11.000.000.000.0011.00

Eleven miles around Sugarhouse and the HH track in 1:21. Feeling achy and it won't go away.

Ran into "Smokin'" Jake Krong at the track breaking in his new spikes with some fast 200s. 

Some random thoughts on meat loaf...

So my wife went to Sunflower Market today and bought a meat loaf. Sunflower Marked is sort of a poor man's Whole Foods. Anyway, they have prepared meat loaf's in their deli and all you have to do is plop them in the oven and serve.

 I had high hopes for this meat loaf and was thoroughly disappointed. It was borderline gross - not nearly as good as the meat loaf's Ann lovingly prepares herself. The weird thing about it is that I couldn't identify one specific thing I found distasteful about this particular meat loaf.

Made me think that perhaps meat loaf is a deeply personal thing and it's just hard to accept anyone else's version. 

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
4.000.000.000.004.00

Four miles plus weights. Did quite a few lunges so I will be sore tomorrow.

Knees hurt.

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

Ten miles in 1:15 with my good buddy Steve Anderson who won the Leopard Run 5k this morning.

47.5 miles for the week! 

Nice night. Went to The Pie for pizza with Jake, Steve and his girls, Adam (Acorn) and his girlfriend Jen. Lots of great runner geek conversation. Watching Oh Brother Where art Thou? with Ann. Possibly my favorite movie. I swear every line in the whole movie is better than the previous one and it starts out great. 

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
22.000.000.000.0022.00

Easy miles - but not that easy.

AM: One mile jog around the block.

PM: 21 mile out-and-back run on the Jordan River Parkway. Started mid afternoon so I could run in the 75 degree heat to get a little acclimated. Ran 10.5 miles South and then turned around. 20 mph headwind out, loved the tailwind coming back.

Splits were 1:16 exactly for the first 10.5 and 1:10:30 for the second 10.5 for a total of 2:26:30 for 21 miles (6:58 average).

Pretty happy with the run especially since I feel really good now. Took no calories on the run - just water. 

Fritz came by the house while I was running and stole my foam roller. 

Kind of bummed right now about the Jazz quadruple overtime loss to Atlanta. 

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

6.25 miles easy.

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
13.750.000.000.0013.75

AM: 3.25 miles easy on the treadmill followed by weights/plyo/core stuff.

PM: 10.5 miles at 7:30 pace on the treadmill. 2% incline. Tired. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest and Relaxation.

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
3.004.504.500.0012.00

On the treadmill, 1.5% incline...

2 mile warm-up

9 miles in 53:30

1 mile cool down 

Odd thing about my sore, achy knees. They seem to hurt a lot less when I run fast. So I'm going to do that at Boston. 

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
9.000.000.000.009.00

Nine beautiful trail miles in the gully.

Officially on Spring Break now. Andy starts baseball season tomorrow and we leave for California on Sunday morning. Staying near Santa Barbara on Sunday and then going to the Reagan Library on Monday. Then we'll be at the Kon Tiki Inn on Pismo Beach until Friday. Abby is signed up for surfing lessons and I plan to rent a wetsuit and board and try it myself for the first time.

Not sure what I'm going to do this weekend workout wise. 

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
14.500.000.000.0014.50

14.5 miles around Sugarhouse Park and Millcreek. I ran the first 6 on my own then bumped into Jake, Fritz, James, Allie, and Redd. Ran the rest with them. Mostly talked about the upcoming glorious release of Anchorman II.

The general consensus was that the world is a better place with Ron Burgundy in it.

Taking the day off tomorrow and looking forward to it. 

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
269.5020.5020.004.00314.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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