Rob Murphy

March 2017

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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: 35.50 Month: 170.75 Year: 1779.31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
142.250.000.000.00142.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: 2 mile walk/jog around suburban Sandy, UT

PM: I ended up running a todal of 6.5 miles today divided up over three runs. So, a triple!

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
7.250.000.000.007.25

Gully longer run! Snow, mud, warm - no shirt. Great run.

Tacked on some weights/core with the team 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
0.000.000.000.000.00

AM: 125 push-ups, 125 sit-ups, lots of jumping jacks. Engaged in some positive thinking.

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

It's time to face the music with regards to my right knee. No more running until I can do it pain free. So for the next ? weeks I'll be eliptickling, swimming, and walking. In fact, I swung by Big 5 this morning and picked up a new pair of goggles.

AM: 4.25 miles on the thingy, 12 laps in the pool alternating strokes, hot tub. Going to have to ramp up gradually with the swimming.

PM: 3.25 mile walk.

The two books I'm most excited about teading this summer (not released yet)

Coach Wooden and Me by Kareem Abdul-Jabbar

Peak Performance by Brad Stulberg and Steve Magness

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
6.250.000.000.006.25

Sunday morning at the gym...

4.25 eliptycling - Threw in some quarter mile hard efforts at "level 14" which is the hardest level of eliptial achievement.

2 miles stair mastering.

PM: 500 meters in the pool.

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

No running. Lots of working. After school meetings until 8 pm. Too tired 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
2.000.000.000.002.00

AM: 2 mile walk around Sandy.

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
6.500.000.000.006.50

AM: 2 mile walk to clear my head and keep from developing a gut.

PM: 5.5 miles stair master. Weights/core.

PPM: 2 mile walk around the McDonalds Loop whilst the team was circling it. I'm giving myself credit for a mile of running for my 4 miles of walking today.

 

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

PM: Stationary bike. 15 miles in 44:50.

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
2.000.000.000.002.00

Not much really...ran up and down the stadium steps 10 times at lunch then jogged a couple miles around the hotel when we got down to Bryce in the evening.

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 of trail running in Bryce Canyon. Rum Trail, Navajo Loop.

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

Top all-time run today. I ran the Fairyland Loop from Sunrise Point to Fairyland Point in Bryce Canyon NP. 5.8 miles each way. The Fairyland Point parking lot is closed with lots of snow so no one was coming the other direction. Only passed 2 people on the way out so I felt like I had an entire national park to myself. Once I got to Fairyland I sat for a few minutes, ate a cliff bar and drank some water and did some contemplating. Then I headed back. 

Really nice to get away for a couple days. Track season starts this week and I will only have one day/week off between now and mid-May with just a couple exceptions and on those Saturday's I'll have practice.

I put some pictures on my twitter. @murphy_rob

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
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Rest day. Pretty 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
4.000.000.000.004.00

4 miles and some weight lifting. Pretty hard lifting as a matter of fact.

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

AM: 2 mile walk around Sandy during first period.

PM: Another 2 mile walk to clear the head.

I thought a lot about the passing of Ed Whitlock. Every now and then someone will die and I'll think "there goes another person I wish I had met" and that is certainly true of Ed Whitlock. Just knowing he was out there running his 2:50 marathons in his 70s and circling his cemetary every day was an inspiration to me.

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
7.250.000.000.007.25

I'm struggling with consistency. Work, coaching, family stuff, and fatigue are working against me. 

I'd love to do more trails but that sort of running is so time consuming.

Managed 7.25 miles on the treadmill. Averaged 7:20. Then swam a few laps.

PM: 2 mile walk.

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: 4.25 miles circling the neighborhood after work. I was, like Bob Seger, strung out from the road.

Track meet 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
3.000.000.000.003.00

3 miles between track meet events.

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

AM: 2 mile walk. Beautiful morning. I would have liked to have done more.

PM: 2.25 mile walk to the gym and back. Weight lifting and core at the halfway point.

22 endurance "superfoods" according to Matt Fitzgerald. In alphabetical order. 

almonds, bananas, beets, black beans, brown rice, cherries, coffee, corn, eggs, garlic, olive oil, peanut butter, potatoes, red wine, salmon, spinach, sweet potatoes, tea, teff (don't know what that is!), tomatoes, tuna, yogurt.

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
6.250.000.000.006.25

4.25 miles elipticaling, 2 miles mastering the stairs. I fully intend to go on a brisk walk around the McDonalds Loop whilst my team is running at practice in 13 minutes.

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: 12 hard miles on the stationary bike. Weights/core.

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
6.500.000.000.006.50

6.5 miles consisting of 2 miles of actual running (although on the treadmill) and 4.5 miles on el eliptico.

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

4 miles of real running outside. 8:50 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
6.250.000.000.006.25

6.25 miles on the Pipeline Trail. 8:40 pace. No pain in my knee while running but a little bit upon waking up this morning. I'll try not to be stupid and cross train today.

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 miles on the stair master. Joined Fritz at the end who was doing one of his epic workouts on that machine.

Strength training, core. Mostly bodyweight exercises plus leg extensions, leg curls, and dead lifts. I'm doin the leg exercises with light weight and I think they are working well for knee rehab.

I achieved a little bit of consistency this week that will pay off once I can start training seriously 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
6.250.000.000.006.25

6.25 muddy, slippery. miles. 4 on the Flying Dog and 2.25 on the Jeremy Ranch Road.

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

Off day. My exercise consisted of fightig with my daughter about her math grade.

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
7.250.000.000.007.25

7.25 miles onthe Pipeline Trail. Everything about this run was good. Glad I could squeeze it in after work.

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

AM: 125 push-ups, 125 sit-ups, 2 x 40, 3 count jumping jacks.

PM: Track meet in Orem. Wasn't able to squeeze a run in.

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
6.500.000.000.006.50

4.5 treadmill miles, 2 miles on the stairmaster, and some swimming.

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 miles on the Pipeline Trail. 8.14 pace - actually dipped below 8 minute pace the last couple miles. Felt good.

Ran into Jared Campbell along the way. Surprised he's not in Tennessee. Nice chat.

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
142.250.000.000.00142.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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