Rob Murphy

March 2015

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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: 14.25 Month: 93.50 Year: 1497.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
202.600.000.002.00204.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy recovery run on the treadmill plus some push-ups, sit-ups, core.

I'm much less sore today than I was after the 10k. Just a little bit.

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
0.000.000.000.000.00

Nothing.

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

Six easy miles. All I had time for. I think I'm going to do a long run around 3 am.

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

8.25 in 63 minutes around the neighborhood. Pressed for time to run again.

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
11.000.000.000.0011.00

One mile warming up at Draper Park then 10 miles in about 1:12 on the Porter Rockwell Trail with my team.

Picked up a free pair of Saucony Ride Whatevers on my way home at Wasatch Running. Thanks Alta High!

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

AM: 3 mile walk. Had the Early Bird Special at Ruth's Diner.

PM: 6.5 miles at track practice. Included 8 flying 40s strategically embedded every 800 meters.

Did some core after.

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
6.000.000.000.006.00

AM: 3 mile walk with Ann around Sugar House and Millcreek.

I'm sore from the sprinting yesterday. Like really sore. Not sure what I'll do running wise today.

PM: 6 easy miles.

Andy and I started Spring Training today (that's a baseball term)

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

12 miles around greater Sugar House. I was going to do more but I got tired.

 

Later on...Drove over to the park with Ann and walked over to Flatbread Pizza. There were thousands of people in the park on a perfect day. Went to Barnes & Noble after and read Spring Chicken by Bill Gifford on aging. Interesting. Nice chapter on seventy-year-old pole vaulters. I'm constantly torn between doing what I need to do to be a competitive runner, and what I need to do to be healthy in general as I get older. There's obviously a lot of overlap between the two but it's not a complete overlap.

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

Zero.

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
7.000.000.002.009.00

Good workout.

Started out with a 4.25 mile easy run.

Then I did 8 X 400 on the Highland High Track (that's where Beavis and Butthead went if you'll remember) with a 200 walk/jog recovery. My splits were 82, 82, 81, 79, 81, 80, 78, 73. 

That's right, 73! I held world class marathon pace for a 400.

Commenced to running a 2.25 mile cool-down around the track and back home. It's tennis season and I picked up two brand new tennis balls for my pooch. I love running while bouncing a tennis ball. Seriously.

Feel pretty good about this. Now I'm gonna eat dinner, have a cold one, and watch the Jazz take on the once mighty New York Knicks.

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
4.000.000.000.004.00

Four easy miles. Busy with kid stuff.

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 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
5.000.000.000.005.00

Easy five. Busy and feeling a little achy. Got a thing at school tonight so that will probably be it.

Renowned Lincoln and Civil War Era scholar Matthew Pinsker will be visiting us this weekend at Alta High. We'll have a program (3 lectures) in our auditorium at 8 am tomorrow morning. Tickets are $5.00 at the door. It's open to the public.

Dr. Pinsker has his BA from Harvard and his PhD from Oxford (it's this little school in England).

The three lecture topics are...

The Underground Railroad and Resistance to Slavery

Emancipation and War Powers

Manifest Destiny and the Civil War

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

8.25 miles easy around the neighborhood.

"Babies are one of my many areas of expertise. Growing up, I performed my own circumcision"

That might be my favorite Dwight Schrute quote.

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
11.000.000.000.0011.00

11 easy miles.

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

Zero. Nice night with the fam.

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

8.25 warm gully miles.

I made it home in time to take Andy to his first spring baseball practice. I'm glad he like baseball - the thinking mans sport.

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
10.000.000.000.0010.00

10 miles on the Porter Rockwell Trail from Draper Park. Averaged 7:27.

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

10 miles around Sugar House. Didn't get out the door until 8:30 pm.

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

Easy run around Highland track.

The Shadley's are coming for a visit tonight. We're running the Leopard Run 5k tomorrow. Should be 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
15.000.000.000.0015.00

15 miles up and down City Creek Canyon.

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
14.100.000.000.0014.10

Basically an encore of yesterdays run. Jeff Shadley and I ran 14 miles from Memory Grove up to Rotary Park at the top of City Creek Canyon and then back down. Did a quick tour through the state capitol at the end. Slower up than yesterday, faster down. About the same overall time.

I cut my toenails last night so my feet felt a lot lighter today.

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
0.000.000.000.000.00

No running today. Pretty sore from the back-to-back canyon runs.

Besides, Andy and I are headed to the Jazz game tonight.

Unbelievable! I thought I picked a safe game to take Andy to for our first Jazz game together. At home against the 15-54 Timberwolves right? Nope, lost in overtime. Pathetic!

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 miles. Still a little sore.

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
2.250.000.000.002.25

2.25 easy miles. Pressed for time.

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
5.250.000.000.005.25

Easy run plus some rope skipping, push-ups and sit-ups.

Super busy week. Just trying to maintain.

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

Sunny neighborhood run after work.

Going out to dinner tonight with RandyRoberts.

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

Mostly around the Highland track.

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: 3 mile walk with Ann and Andy.

PM: 8 mile run around Sugar House. Beautiful again! We basically have San Diego's climate these days. Minus the ocean unfortunately.

I'm all alone the next six days - Ann and the kids are going to Minnesota and I'm not since my spring break doesn't match up with there's. Not that I'd see them much this week anyway with track meets Wednesday, Thursday, and Friday.

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
5.000.000.000.005.00

Five head clearing miles at Liberty Park. 6 long striders at the end.

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

Evening run around the neighborhood. Tried to work through a ton of work-related stresses while I was at 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
202.600.000.002.00204.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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