Rob Murphy

Salt Lake Half Marathon

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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: 24.50 Month: 114.86 Year: 1179.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
243.354.5024.106.00277.95
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

First day of April and the first day of Spring Break, so naturally it snowed all day and there are several inches on the ground. I especially enjoyed the granular snow pellets stinging my eyes this morning. I did twelve miles in Sugarhouse Park averaging 7:44/mile.

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

Took the day off. Checked into the Best Western in Durango, Colorado in the afternoon. Played around in the hotel "fitness center" for a while. Riding the train with the kids 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
14.500.002.000.0016.50

10.75 miles in Durango. Very nice run up the Animas River through town. Mile six to mile eight in 11:40. We are a couple thousand feet higher than in Salt Lake and I really felt it on the hard two miles I threw in in the middle of the run.

Rode the Durango-Silverton Narrow Gage RR for most of the day. Really beautiful scenery. Andy and Abby loved it.

PM: 5.75 miles around Durango. Toured Fort Lewis State College, Rim Drive etc.

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 in 46 minutes in Grand Junction, Colorado.

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
12.750.004.500.0017.25

I had a good, but tough run this morning. I mostly accomplished what I wanted to, but struggled more than I wanted to. I ran a total of 9.75 miles. The run included...

1 x 1 mile in 5:52

1 x 1 mile in 5:48

1 x 3/4 mile in 4:14

1 x 1/2 mile in 2:45

5 x 1/4 mile in 82 seconds each

PM Run: 7.5 miles at Sugarhouse Park in 55 minutes. Cold, slushy rain-sleet-hail mix. I might have to start wearing my ski goggles on my runs.

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

8 miles in 59 minutes on 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
13.250.000.000.0013.25

Morning Run: 5 miles in 40 minutes at Sugarhouse Park. Watched Sponge Bob in the basement with Abby while eating my Grape Nuts and banana before getting ready for work. Plan to do a workout on the track this afternoon.

Afternoon Run: Well, I sort of wimped out and did a leisurely 8.25 mile trail run (1:03)  instead of the gut busting track workout I had planned. It was just too nice this afternoon and I didn't feel like suffering. Low 50s, sunny, perfect day for 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
3.000.000.001.004.00

Today was a very weird day running wise. It was a very busy day and I didn't drag myself out of bed for a morning run. With a track meet at Brighton after school, It didn't look like I would get a run in. But I managed to squeeze in a total of 4 miles on the track. Also jumped into the boys 1600 which I ran in 5:15.

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
11.000.000.001.0012.00

Was up at 4 am. Actually, I was up at 2 am, had a bowl of cereal and went back to bed until 4. After a glass of juice and a cup of coffee I was  out the door at 4:30. I did 12 miles in 1:32. Also included 6 one minute surges at about 5:20 pace on the downhills to work on a little speed and turnover.

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

Really horrible run today. I was outside at a track meet all day - the first warm one with glaring sun . As we were hosting the meet, I probably ran four or five miles around the meet and up and down the stadium steps to the press box all day. When I got home, I did five slow, plodding miles around Sugarhouse Park. Absolutely no life in my legs. Maybe a good night's sleep and I can finally get in a long run 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
21.750.000.000.0021.75

Finally got in a pretty high quality long run. 21.75 in 2:41:17 (7:25 pace).

I started out with about seven hilly miles in Sugarhouse Park. I exited the park at the Garden Center entrance by Highland High and then followed the Salt Lake Half Marathon route to Liberty Park. Circled the path for several miles around Liberty, with some detours into the surrounding neighborhoods.

It's nice to have a day off. I plan to do some yardwork, hang out with the kids, and maybe catch a little of the Masters.

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

Complete day off. Felt good.

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

Seven miles over the Best Buy Loop. Did six fast 100 meter strides after.

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 miles at Sugarhouse 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
6.500.000.000.006.50

Gully Long Run. Beautiful, sunny day for a trail run. This is the kind of run I'd do every day if I were just concerned with health and fitness and not obsessed with holding back old age and improving my racing times.

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
2.500.000.000.002.50

I ran an easy 2.5 miles with my team today. They have the Davis Invitational tomorrow and I have the Salt Lake Half. Ran a few fast striders on the football field after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Salt Lake Half Marathon (13.1 Miles) 01:15:26, Place overall: 7, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.0013.100.0021.10

I had a great day at the Salt Lake Half Marathon. The only downside was that I got passed in the last couple miles by another masters runner. Anyway, the 1:15:31 that I ran today was significantly faster than the 1:18:06 I ran last year. I ran virtually the entire race alone. It would have been nice to have had a group of guys to work with. My kids with their cow bell really helped at two or three points along the way.

My splits..

5:18 (stupid), 5:44, 5:42, 5:34, 5:47, 5:49 (1.06 miles), 5:38, 5:49, 5:47, 5:56, 5:50, 6:23, 5:43 (last 1.1)

I ran seven miles in 56 minutes when I got home.

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
0.000.000.000.000.00

Rested today. Walked a total of four miles. I'm more sore than I thought I'd be from the race yesterday. 

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
9.000.000.000.009.00

Today I did the Gully Long Run (6.5 miles) with my team. After, I went in to 24 Hour Fitness, which is right next to the gully on 13th East and did 2.5 more on the treadmill. Weighed 142 when I finished.

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
15.500.000.000.0015.50

Another early morning run. I was out the door at 4:30 and was able to get in 11.25 at about 8 minute pace. Mostly wandered around east Salt Lake and Sugarhouse Park. I wish I had time to do another half hour so I could watch the sun come up.

Afternoon run was a quick 4.5 miles around the neighborhood before I had to be back at school at seven for a parent meeting for the trip to DC this Summer..  

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

I didn't run today. Let me list the reasons why...

1. I was tired and sore

2. I was too lazy to get out of bed at 4 am 

3. I have a job

4. I had a track meet to coach after school

5. It was rainy and cold

6. I'm a bad person?

Maybe I should stop connecting running so much to my self esteem? 

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
15.000.000.000.0015.00

Fifteen miles averaging just over seven minutes per mile. I ran the first 6.5 with my team and continued on for about 8 more. I mostly felt good, but I have that deep muscle soreness still. The kind you don't notice walking around during the day, but you definitely feel it on the run. Still, it was a nice 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
1.004.504.500.0010.00

Today I finally felt up for some quality miles so I did a one hour tempo run on the treadmill. I ended up doing 9.6 miles in one hour - mostly averaging around 9.6 or 9.7 mph after the warm-up. I ran about 5:50 pace for two miles.

My mom is in town visiting from Florida, so Ann and I are going out to dinner tonight. The Jazz have a home playoff game tonight, so we'll probably try to avoid downtown. Maybe end up at Fiddler's Elbow for the second half.

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 about an hour on the Jordan River Parkway. I had a LONG track meet today at Taylorsville High School, but I was able to slip away for a run. Fortunately, the school is right next to the parkway - which is a great place to run.

Another one of my runners went under five in the mile today. Skyler Sorensen, only a Sophomore, turned in a nice 4:51. He ran a great race, I was very proud of him.

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
26.000.000.000.0026.00

26 miles in 3:15. I mostly averaged around 7:30 pace after doing the first couple miles between eight and nine minute pace.

This is easily the longest I've ever gone on a training run. I feel good, no aches or pains. Maybe It'll pay off in May and June. Now we are off to Sunday School for the kids (Starbucks across the street for me) and church. Abby is participating in the service today and is excited.

Today is Andy's adoption Day (the anniversary of the day we finalized his adoption), and as always, we will go to Bucca Di Beppo tonight to celebrate with friends.

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
4.500.000.000.004.50

Four and a half during track practice with my runners.

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
10.600.000.000.0010.60

Today I left Alta and headed South on 13th East into a hellacious headwind. Major changes in the weather the next few days with cold rain/snow and high winds in the forecast. Headed up the Porter Rockwell Trail for five miles and then turned around. Awesome tailwind on the way back. Ran with Garrett, Skyler, Ryan, and Jesse but had them turn around before me.

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

Today was mostly a strength training/core workout day. I did a warm-up and cool-down on the treadmill. It's been a couple weeks since I lifted, so I'll be pretty sore 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
10.000.000.000.0010.00

Ten miles in 1:10. I ran the Best Buy Loop plus a bunch of laps around the Alta Track while my AP U.S. History students were taking an after school practice exam. The essay portion of the exam takes over two hours, so I multi-tasked and went for a run while they were writing.

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
4.000.000.004.008.00

Great workout today. Four x 1 mile in 5:30, 5:30, 5:27, 5:24 with 800 meters of easy jogging between each.

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
243.354.5024.106.00277.95
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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