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: 36.00 Month: 86.25 Year: 1904.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
259.027.0021.351.50288.87
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

Had one hour to run today so I managed to get myself to the gully to run on the trails. Sunny and beautiful again.

More deep thoughts later... 

OK. I once read somewhere that each runner is "an experiment of one". There are general principles of good training that apply to everyone and need to be heeded, but there is wide leeway for each runner to work out the specifics.

Being on this blog has generally been good for me. Knowing that smart people who know a lot about training are reading my posts has forced me to think more about what I'm doing. It has also caused me to realize that my body can handle more mileage that I thought it could. This has resulted in much faster times, even as I work into my late 40s.

I have, however, become a little too competitive with regards to this whole mileage board thing. There are a handful of people that I am constantly measuring myself against and I find myself trying to match them mile for mile. This has caused me to abandon some things that I know to be true with regards to my own training.

For example, I am better off running 55 to 70 miles per week with two cross training workouts and two weight workouts per week. I race much better off of this kind of program than I do off of 80 mpw with no supplemental training.

Over the past couple years I have began to lift weights. I credit that with increased strength (obviously) and greater resistance to injury which enables me to train harder. A couple months ago I saw a picture of myself running and I thought I was getting too big. I have the body type that quickly benefits from weight training - I suppose it has something to do with the right combination of muscle fibers or something like that. So I have to be careful when I lift not to get too intense about it. Anyway, I decided to back off of the weights and cross training and increase my mileage so I would look more like a runner.

This has not resulted in faster times. Also, my body parts are aching more and I am missing the desire to run really hard. Generally I can count on feeling like really putting the hammer down once or twice every week in my training. But not lately. Lately I find I'm dreading hard tempo runs and intervals, so I'm just not doing them.

So, I'm going to return to the training mix that works for me. I'll have to resign myself to being on page two of the mileage board most weeks! 

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
21.000.000.000.0021.00

21 miles in 2:30 on the treadmill.

Yes, the treadmill!. Several inches of wet, slushy snow last night and it's continuing to fall.

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
5.000.000.000.005.00

Five miles at 8 minute pace.

Did a pretty hard weight workout after. Hard enough so that I know I will be really sore tomorrow.

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
14.250.000.000.0014.25

Finally got my butt out the door for a morning run! 6.25 at 8 minute pace around Sugarhouse. Nice run.

 

pm run: Over lunch I went to the gym and plowed through 8 more miles on the treadmill in 60 minutes. A little sore from the weights yesterday, but not too bad.

 

Can't decide what to do tomorrow. Either a 16 mile run from I-80 through East Canyon, down Emigration to my house or a hard treadmill tempo run.

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
6.005.002.000.0013.00

Thirteen miles on the treadmill in 1:26. Ran this on a 1.5 incline. Best quality workout in a while.

2 mile warm-up in 15 minutes

6 miles in 35:50

2 miles in about 15 minutes

1 mile in 5:33

2 mile cool-down.

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
2.000.000.000.002.00

Over my extended lunch "hour".

2 easy miles.

Some pretty heavy lifting and core exercises. Will be 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
12.000.000.000.0012.00

am run: 6.5 mile Best Buy Loop in Sandy. Cold, snowy, slushy roads but a great run nonetheless. I did this during first period at school (I don't have a first period class). I would have run early this morning, but I had to watch the last half hour of "The Bird Man of Alcatraz" with Abby. Have I mentioned her Alcatraz obsession? She recently read a book about it called Al Capone Irons My shirts and now she's crazy about Alcatraz. We are going to San Francisco over spring break just so we can take her there.

20 minutes now to get changed and look presentable before my first class comes in. 

pm run: Easy 5.5 miles 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
22.250.000.000.0022.25

22 and a quarter in 2:42 (7:18) - surely one of the most miserable runs of my life and one that may defy my narrative powers to describe. But I will try after I take an hour long (or however long it takes to drain the hot water heater) shower.

After thirty plus years in this sport, you'd think I'd know how to dress for it. I didn't get on my way until after 1 PM. With long runs I usually like to get them out of the way early, but Ann worked a 13 hour shift last night and had to sleep. So I had to wait until she woke up. It was snowing hard all day, but let up some just before I started. I was wearing tights plus 3 layers including my wind jacket with hat and gloves. After about 2 miles I was too hot so I ditched a shirt behind the Blue Plate Diner.

The plan was to go out and back up Emmigration Canyon. Usually I struggle to maintain a pace just under 8 minutes going up, but today I was cranking out 7:20 miles going up. I was mentally patting myself on the back for my supreme fitness when I turned around to head back down at 10.5 miles. Then the 20 (maybe 30?) mph headwind hit me. I struggled to maintain the same pace going downhill! Also, I was quite sweaty under my jacket and was freezing cold with what must have been a 10 degree wind chill. Even better was the stinging pellet-snow in my face. I really wished I was wearing my ski goggles. Then my gloves, which are not water proof, got soaking wet along with my socks and I began to fear frost bite. Many of you will know that Emmigration Canyon was the route the Donner Party took into the Salt Lake Valley in 1846. I began to fear that I might become stranded up there and have to resort to cannibalism. But, since I was running alone, I would have no one to eat! My mood was quite low as I contemplated an hour plus of running into this hellish headwind.

I finally made it into Ruth's Diner about 15 miles into the run. I went into their bathroom and dried my gloves in the hand dryers and warmed my hands at least. By then the snow was coming down so hard that I could barely see the road out in front of the diner. The hostess asked me if I wanted some hot chocolate or a cup of coffee which really sounded good. But I didn't want to get too comfortable so I politely declined. Once back on the road (this is the high traffic portion of the canyon), I began to be splashed by every passing car. There was a lot of standing water in the road and I really enjoyed the slushy shower from every car going by. Such a treat! I was really regretting casting aside that shirt early into the run and was shivering while I ran - something that doesn't happen too often.

Made it into Salt Lake and circled the block a couple times to add some mileage.

Spring in Utah!

This run had the highest suck factor of any run ever. I was really wishing Steve Anderson was with me as we have done this run together a couple times and it would have been nice to have someone to share the misery with.

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
3.250.000.000.003.25

am: Esy two mile walk in the snow.

pm: Walked to the gym and back (2.5 miles)

At the gym I ran 3.25 miles on the treadmill and then did some weights. Lots of leg stuff including plyos. On the walk home this strange big ball of fire appeared in the sky that I vaguely remember seeing at some point in my past. I felt nice and warm. Strange.

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
7.000.000.000.007.00

Easy seven in 49 minutes. I'm very, very sore today from the weights yesterday.

Now we are off to Sweet Tomatoes to celebrate Andy getting his "Alphabet Crown" at Challenger School. The boy's a genius I tell you.

Oh, we told him he could pick the restaurant - he chose Sweet Tomatoes (a salad bar/buffet restaurant) because of the all you can eat soft serve ice cream.

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
11.250.000.000.0011.25

am: 2 mile walk in Sandy.

pm: Ran 10 miles around Sugarhouse Park (hilly road loop) in 1:09 and finished up on the Highland High track. Ran six barefoot striders on the infield. Then jogged and easy mile and a quarter back home. Nice day, but windy. I don't like wind.

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
8.500.000.000.008.50

Todays' run will have to remain classified. I entered 8.5 easy, but it really wasn't. In fact, it was so fast that people would accuse me of dishonesty. Some of my competition would be so intimidated that they might decide to not even show up for the Salt Lake Half this Saturday.

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
0.000.000.000.000.00

Going to take a day off today.

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
3.250.001.250.004.50

4.5 easy with 5 quarter mile pick-ups at half marathon pace (5:39ish)

Soaked in the whirlpool after for a while. Feeling pretty good for tomorrow and it looks like the weather will be good. If I don't run well I will have no excuses. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Race: Salt Lake Half Marathon (13.1 Miles) 01:15:12, Place overall: 10, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.0013.100.0014.10

Brief report now...

This race was the story of what could have been. I really felt great early on. Ran mile 2 to 5 in 16:38. Was having no problem. Developed horrible blister on the ball of my right foot, Lost tons of time over the last three miles and actually walked three times.

Still ran faster than last year.1:15:12 is a new PR for me and I suppose you always have to be happy with that. But I know I can run faster. Finished second to Steve Anderson in the Masters. Steve ran high 1:11 and finished 3rd overall. Incredible!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

am: 3 mile walk. I like walking.

pm: 8.5 miles in 1:05. Wrapped up the right foot pretty well so it didn't bother me too much. Only a little soreness from the race yesterday.

We are on the road early tomorrow morning for a family road trip to San Francisco. I'll try to be consistent with my mileage.

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
10.500.000.000.0010.50

Good run this evening in Dixon, Ca - a suburb of Sacramento. 10.5 in about 1:15.

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
4.250.000.000.004.25

Easy morning run but felt a little achy. Off to Alcatraz now! Will either stay somewhere along the coast tonight North of San Francisco or somewhere in wine country. We're just winging it.

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
14.500.000.000.0014.50

Just have a second now... one of my best runs ever today.

A little of everything - road, trail, beach, across the Golden Gate Bridge and back. Lots of trails in the Presidio.Obviously stayed in San Francisco after the trip to Alcatraz - found a hotel for $70.00 which is pretty amazing. Did a whirlwind tour of SF today. Haight-Ashbury, Golden Gate Park, froze our #%!!@ off at Ocean Beach but the kids seemed oblivious and had a great time. But you can't go to California with the kids without it right?

Staying in Grass Valley Ca. tonight.Why? Because about 20 years ago I read the biography of famous test pilot Chuck Yeager and he lived here. First guy through the sound barrier.

Staying at the Holbrooke Hotel which has been in operation since 1861. Mark Twain and U.S. Grant both stayed here. Open mic night in the bar - might go sing with the band. Probably not though. I don't drink nearly enough for that anymore.

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
5.500.000.001.507.00

Made it home today after 600 plus miles of driving with two cranky and manic kids. Went to the gym tonight for a quick mental health run. Had to avoid the cold weather and high winds.

7 miles with 6 x 1/4 mile in 75 seconds interspersed throughout.

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

Great long run today and a great confidence builder leading up to Ogden. I ran 26 miles in 3:09:57. Generally around East Salt Lake and Sugarhouse and finishing up with several laps around Liberty Park.

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
0.000.000.000.000.00

No running today. Five miles on the eliptical this morning at the gym.

Lots of time facilitating neighborhood Easter Egg hunts this afternoon.

Plan to shoot for 90 miles or thereabouts this week.

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
10.250.000.000.0010.25

10.25 in 1:16. Did the last couple miles on the Highland High track and the cushiness felt good on my ageing legs.

I have decided not to support Donald Trump. I know everyone was wondering.

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

Five hard miles on the eliptickle plus 150 floors on the Stairmaster.

Didn't feel like running.

 

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
5.252.005.000.0012.25

Quality workout today. 2.5 mile warm-up 3 X 2 miles in 12:00, 11:52, 11:46 1 X 1 mile in 5:36 Quarter mile jog interval. Cool down jog. I'm facing a slight dilemma right now. I have been accepted into the USATF Level II course this summer at Georgia Tech in Atlanta. So I'll have a Level II certification in endurance events which covers everything from the 800 to the Marathon. For many years this USATF certification has been the gold standard for coaches and a sign that you take your profession seriously. However because of politics and infighting at USATF, the coaching education program at USATF is in serious dissaray. The world class coaches that developed the program in the early 190s have been fired or resigned and replaced by new people of questionable ability (This doesn't include Joe Vigil who is, thank God, still at USATF). Anyway, the old guys, whose reputions I greatly admire have formed a new and rival certification through the U.S. Track and Cross Country Coaches Association (USTCCA). It's brand new but is getting a lot of buzz now as a viable alternative to the mess at USATF.It will be a week long course at St. Johns University in New York the same week as USATF - that's right, obviously a lot of bad blood between the two groups.I've applied for both courses and been accepted into the USATF course. Still waiting to hear from USTCCA - not sure what I should do.

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
11.000.000.000.0011.00

am: Seven easy miles around the Best Buy Loop here in beautiful Sandy. Nice morning, sunny, cool.

pm: Four easy miles on the treadmill while Abby was at swimming.Walked across the street to the Spence Eccles Field House for Andy's t-ball game.

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
14.500.000.000.0014.50

Lunchtime run: Eight mile jaunt over hill and dale, sand and wood chip in the gully.

After work run: Six and a half more in the gully.

I wanted to do one medium long run today, but didn't have a time block in my day sufficient so I had to break it up.

Off to Bucca de Beppo now for Andy's adoption day party. It was this day five years ago that we finalized his adoption. On the original day we went to Bucca di Beppo afterwards to celebrate and we've been doing it ever since with various combinations of friends and family.It just occured to me that next year we should invite some friends from this here blog - particularly those who have adopted.

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
5.250.000.000.005.25

Easy run on the treadmill. Debated as to whether I should do anything at all as I feel pretty tired and achy. After I got rolling I felt pretty good though and was glad I got a few miles in.

I'll do probably my last 20 miler before Ogden this weekend. Not sure if it will be Saturday or Sunday. Busy schedule.

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
20.270.000.000.0020.27

20.27 (getting really precise here) miles in 2:22:55 (7:03).

Through East Canyon (started at the gun range) up towards Big Mountain, U Turn, back up Little Mountain, down Emigration Canyon to mi casa. In and out of snow flurries the whole way. The goal today was to get in a long run with some tough uphills and plenty of downhill pounding at sub 6:30 pace. Hopefully my legs will thank me for this in three weeks at Ogden.

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
259.027.0021.351.50288.87
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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