Rob Murphy

April 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: 24.50 Month: 114.86 Year: 1179.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
173.250.000.000.00173.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4 easy then I stepped into the 3200 at the track meet at Jordan High. Ran the first couple laps with the JV girls then picked things up to finish with a respectable 12:10.

I miss my family and so does my dog.

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. Got home from worlds longest track meet at 11 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
1.000.000.000.001.00

One mile jog squeezed in between track meet events, That's all. Planned on running some when I got home at 9, but didn't.

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

Easy run around Liberty 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
6.250.000.000.006.25

6.25 miles arounf the neighborhood plus 10 stadiums at Highland High. Lots of push-ups and sit-ups.

I'm watching "Death and the Civil War" right now on The American Experience. It's being really interesting but I'm not sure how good it is for my gloomy mood these days.

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

AM: Two mile walk

Later AM: 8.25 around Liberty Park with some fast striders plus core.

Discovered a great website for outdoorsey traveling types. http://rootsrated.com

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
4.000.000.000.004.00

Easy 4. Picked up Meb's new book today. Lots of good insights.

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

6 miles on the treadmill, 1 mile on the stair master, 1 mile on the ellipticcle.

All moderately hard except for the warm-up.

Watching the snow come 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
8.250.000.000.008.25

Treadmill run at 7:20 pace. Then some hot tubbing, then a nap while watching the Masters.

Walked Andy to school this morning then had breakfast at Ruth's with Ann. In short, a completely civilized day.

PM: Grilled ribeye and consumned red wine.

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
8.250.000.000.008.25

8.25 miles around Sugar House in about 7:30 pace.

 

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

No running today. Drove up to Lander, Wyoming for the weekend and spent the afternoon hiking and exploring Sinks Canyon State Park and then visiting the grave of Sacagawea up on the Wind River Shoshone reservation.

Dinner at the Lander Bar then watched the Jazz beat Portland here at the snazzy Pronghorn Lodge.

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
7.000.000.000.007.00

7 tough miles on BLM land and the Red Canyon Ranch south of Lander Wyoming. 3.5 awesome downhill miles, 3.5 miles "challenging" uphill. Beautiful run words can't describe. Just google "Red Canyon Wyoming".

Walked to the Lander Town Park with Andy. Played for a long time. Ate a great brunch at The Middle Fork Restaurant. Then drove home...stopped at Jim Bridger's old place near Evanston on the way back.

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
10.250.000.000.0010.25

AM: 2.25 mile walk around Sandy. I'm a little sore today.

PM: Easy warm-up and some drills then 10 miles on the Porter Rockwell with some of the lads of the Alta distance squad. Averaged 7:19. Windy and warm.

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

No running. Weights and strength training though.

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

Cancelled our track meet today... by far the biggest snow dump of the "winter" the last couple days.

Ran 6.25 on the treadmill and a hard mile on the stair master.

Watched the classic Paul Blart: Mall Cop with Andy in the evening. As a parent, I felt it was important before watching the sequel this weekend.

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

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 around the Salt Lake Cemetry (hilly!) during Andy's baseball game.

Lots of push-ups and sit-ups.

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, once again squeezed in between events at a track meet.

Went to Sugar House Park with Andy in the evening and sprinted up the big sledding hill a few 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
8.000.000.000.008.00

8 miles around Sugar House. Achy.

PM: Walked up to the gym and lifted for a half hour. Then I walked over to Barnes and Noble and read Chris McDougall. Pretty good - fuses running, fitness, and WW-II - all things I like. Then I met Ann at Fiddlers Elbow for dinner.

 

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
0.000.000.000.000.00

Zero again. My third in the last 7 days. 

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

AM: 2 mile walk.

PM: 8.25 miles at Liberty Park after track practice (my team ran great!). Ran the last mile in 5:44. No kidding.

Then went to Andy's baseball game. He works so hard at it. Smashburger with the whole family after. A fun night.

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
6.000.000.000.006.00

6 miles and some weights/core/strength training in the Alta weight room.

Track meet now...

So, yeah, a tiring day. I'm getting a little bit older I've concluded. I used to knock out days like this with no problem. 

Instead of grading papers or planning lessons during my 4th period prep, I ran a couple miles on the track and then went to the weight room. I lifted hard - maybe over did it. Then I went out to the meet we were hosting against Copper Hills. I did a little warm-up and stepped into the 3200. As usual, I ran the first 3 laps or so with my girls and then gradually increased the pace each lap. I finished in 12:12. 

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

AM: 2 mile walk around the Alta neighborhood. I'm sore today but not as much as I have been after lifting lately.

PM: 4

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

Decent day...

10 miles on the treadmill. Finished up at 6:30 pace the last couple miles.

It was supposed to be a busy night but Andy's baseball game got rained out so we had some time to kill. Ann is with Abby way out in Kearns at a swim meet all night (not rained out as its indoors) so Andy and I went to Barnes and Noble and got a new Star Wars Lego set as a reward for him getting a 100 on his spelling test and not being a delinquent in school this week. Then we went to Sugar House Park on the way home and sprinted up the big hill five times. He won 4 out of 5.

Now we're watching Sponge Bob  and putting together "Clone Troopers vs. Droidekas".

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
8.250.000.000.008.25

8.25 miles in 62 minutes around Kaysville, UT.

Ate too much for lunch.

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 on the squishy wood-chp 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
0.000.000.000.000.00

No running. Nice walk around the neighborhood though.

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
8.500.000.000.008.50

AM: I'm about 90% certain I'm going to make the committment to before work morning running. I used to do that all the time, but I've opted out this year in favor of extra sleep.

So I made it up this morning and was out the door at 5:15 for a leisurely 4.25 miles. It was a little chilly - had to wear a light jacket and gloves.

PM: 4.25 treadmill miles before track practice.

That's a double right there.

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
9.250.000.000.009.25

My favorite quote (so far) from Eric Greitens new book Resilience

As time passes, some people become especially fearful of failure. Thet seek to protect what they've accumulated. They lose the hunger and daring of their early days. Comfortable in a cocoon, they experiment less. They try fewer new things. They embrace fewer adventures.

As we become older, it is comforting to know that we have earned a certain measure of proficiency and mastery through years of practice. It is fine and fitting to be proud of what we've done. But adults can come to stake their identity on the success they have attained, while losing the very spirit and character that made success possible in the first place.

Good advice for me at 50. I'm getting complacent.

Workout: 9.25 miles circling Liberty Park. Striders at the end.

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
7.000.000.000.007.00

Seven on the treadmill during swim practice. A little over 7 minute average pace. Focused on my form since I've noticed I'm becomming more of a flat-footed shuffeler every day. 

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
173.250.000.000.00173.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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