Rob Murphy

Alta vs. Orem 3200

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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: 4.50 Month: 104.75 Year: 1922.56
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
231.750.000.002.00233.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 miles on the 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
9.250.000.000.009.25

AM: 1.25 miles around the UVU track. Track meet day.

PM: 8 miles around Liberty Park. 7:45 pace.

Picked up a book at Barnes and Noble after called Theodore Roosevelt in the Badlands. My Spring Break reading.

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

I ran 4 easy miles in the Salt Lake Cemetary while Andy was at baseball practice in the park adjacent.

As I was running past the grave of John Taylor, 3rd president of the LDS Church which is big in these parts, I saw a herd of 12 deer hanging around his marker. They were eating the flowers people had placed around his grave. They weren't the least bit afraid of me either.

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
15.250.000.000.0015.25

15.25 miles in City Creek Canyon at about 8:20 pace. I'd say about 60% trail and 40% on the canyon road. I saw 7 elk in the canyon just to the west of the water plant. A first!

Heading over to Andy's school now to have lunch with him. Spring Break staycation.

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
11.000.000.000.0011.00

11 miles up Rattlesnake Gulch (no rattlesnakes today) to the Pipeline Trail and back. I took a couple detours up the Grandeur Peak trails just to check them out. 

9:35 pace. Stopped a couple times to appreciate the stunning nature of Utah. I also stopped a couple times to do pull ups from tree branches and to hoist big rocks because I read in Outside that Max King does that on his runs.

 

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
4.250.000.000.004.25

AM: 3 mile walk to Andys school and around the neighborhood with Ann. More later but I'm feeling a little achy. 

PM: 4.25 miles around Liberty Park. Easy.

PPM: 2 more walking miles after dinner.

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, 20 stadiums, 6 x 100 yard barefoot striders, hot tub, shower.

Heading out to Goblin Valley, Torrey, Capitol Reef for a long weekend.

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
9.500.000.000.009.50

9.5 miles out-and-back on "BLM Trail 849" along the San Rafael Swell here in Utah. 8:49 pace.

Hiking around Goblin Valley State Park after. Chillin with an IPA watching Sponge Bob at the posh Broken Spur Motel in Torrey now.

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
16.500.000.000.0016.50

Definitely a top 10 run today. We drove to Capitol Reef NP after breakfast and then south on this whasboard-like dirt road along the east side of the park until we got to the Burr Trail. Abby and I ran up and down the Burr Trail Switchbacks. Stunning! Something you have to see to believe. Abby called it a day after about 5 miles and joined Ann and Andy on their hiking/exploring with Andy making as much noise as possible making echoes in the canyons. I felt sorry for anyone who might have been out there seeking quiet and solitude.

I continued west to the Upper Muley Twist Canyon trailhead which is 6 miles out and back and things just kept getting better. Beautiful trail and very runnable. I was able to average around 8:10 pace through here running comfortably and even dipped under 8 for a couple miles. Then I doubled back to the Burr Trail where Ann and the kids picked me up.

We drove to Boulder to eat at the Hell's Backbone Grill but didn't because it was closed. So we ate at the Burr Trail Grill instead. Burger, fries, Cutthroat, apple pie.

After lunch/dinner we drove back to Torrey on Highway 12 through a torrential hailstorm. It lasted about 20 minutes and was a little scary on that already challenging road. 

Relaxing at the Broken Spur now. Ann and the kids are out getting popcorn and taking pictures with cows.

Big thanks to Jake and Amiee for pointing me in the direction of some great routes and trails this weekend. I generally followed them and found a couple of my own.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day. We did a 4 mile hike on the Chimney Rock Trail in Capitol Reef before almost starving to death on the drive home.

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 treadmill miles. Some pretty fast.

Later...3 mile walk with my boy Andy. He's a good kid.

Feeling optimistic about running these days.

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
9.000.000.000.009.00

9 miles in the gully. Swallowed a gnat which means it's gnat season.

20 reps of the stadium steps during track practice warm-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
4.000.000.000.004.00

AM: 100 push-ups, sit-ups and some dead lifts and rope jumping.

 

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

4 easy miles in the late afternoon. Not the best 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
10.250.000.000.0010.25

10.25 miles in 1:14:21 which is 7:15 pace - not on the treadmill either but in hilly Sugar House Park. Almost counts as a workout these days.

Splits: 7:59, 7:53, 7:22, 7:20, 7:10, 7:12, 6:58, 7:04, 6:52, 6:52, 1:39

 

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
1.000.000.000.001.00

Track meet Saturday...

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
13.000.000.000.0013.00

13 mountainous miles in the mountains. 9:24 pace.

I got bit by a dog which harshed my trail mellow and caused me to use the F word with its owner. I feel bad about that now.

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
7.250.000.000.007.25

Gully Longer Run with the team.

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

AM: Push-up/sit-up marathon.

PM: Gully Longer Run encore. 56:41

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

Fast treadmill 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
8.000.000.000.008.00

8 miles on the Pipeline Trail with Jake and Andrea. Fun!

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
9.000.000.000.009.00

Nine miles on the 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
4.250.000.000.004.25

Track meet Saturday...

I squeezed in 4 and a quarter. Wet, cold.

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
16.250.000.000.0016.25

Stuff that I re-read. It could also be called a reading list for middle-age men who happen to be teachers and coaches. These are books I go back and re-read when I just have a few minutes or can't find something else to read.

An Education for our Time by Josiah Bunting (my favorite book on education)

Personal Memoirs by Ulysses S. Grant (Twain edited these. Grant was racing death when he wrote them. The best presidential memoir.)

Meditations by Marcus Aurelius (Stoicism from one of the Five Good Emperors)

Be Fit or Be Dammed  by Percy Cerutty (Old school fitness wisdom from an inspiring crank)

Road to the Top by Joe Vigil ( A great coach. Equal parts philosophy and science)

Beyond the Hundredth Meridian by Wallace Stegner ( If you want to read about the west, start here)

The Essential Calvin and Hobbes by Bill Waterson (funny)

Sabbath Poems by Wendell Berry (these make me feel like I'm on vacation when I'm not)

The Rise of Theodore Roosevelt by Edmund Morris (best biography ever)

The Autobiography of Mark Twain ( He could write)

RUN TODAY: 16.25 mile trail run in 2:29. So about 9:10 pace. Hilly, lots of snow, mud, and slush.

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
4.250.000.000.004.25

4.25 miles.

Strenuous weight lifting/strength training.

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

6.25 on the treadmill plus, as an added bonus, 1 hard stair mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Race: Alta vs. Orem 3200 (2 Miles) 00:12:02, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.002.002.00

Spur of the moment 3200. No warm-up, decided to run 30 seconds before race.

Mile 1 - 6:10

Mile 2 - 5:52

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
10.750.000.000.0010.75

10.75 miles on the P-Rock :-) with my team. 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
4.000.000.000.004.00

4 miles

5 x 1 minute jump rope

120 push-ups/sit-ups, ab roll-outs

2 x 25 lunges

100 burpees

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
9.250.000.000.009.25

Track meet Saturday...

9.25 miles around Orem, Utah.

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
231.750.000.002.00233.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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