Rob Murphy

April 2020

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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. Winner 1985 Rod Dixon Run 

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 European History and other courses at Alta High School. I coached the track and cross country teams at Alta for 16 years.

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

Miles:This week: 15.55 Month: 85.65 Year: 1592.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
196.508.000.000.50205.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today. 4 mile walk, 100 push-ups, 100 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
9.300.000.000.009.30

9.3 on the Pipeline Trail.

 

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
7.250.000.000.007.25

Late AM: 7.25 miles in The Gully.
 

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

AM: 5 miles at Liberty Park including 6 striders.

Then spent the rest of the day (so far) fighting with Andy about his online school work he's not doing.

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
9.300.000.000.009.30

AM: 9.3 miles on the Pipeline Trail. I had planned to go 15 but my legs were just feeling dead. I blame the striders.

I've been trying to feel optimistic about this whole situation but there's this underlying funk, kind of a persistent sadness, that's creeping in. Need to think of a way to shake up the routine a little bit without violating any of our new social norms.

Had a good afternoon. Andy and I drove up Parley's Canyon towards Park City, stopped at the Jeremy Ranch Store and got a Pizza Hut Pizza and a some Tru-Moo. Then we drove around the mountains for a while listenening to the sequel to Hatchet by Gary Paulsen. The River I think. Descended Emmigration Canyon (which actually should be called Immigration Canyon) and ended up at Highland High where Andy drove for the first time on the drivers ed range. He did a great job. 

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
4.000.000.000.004.00

Easy 4 plus several miles of bike riding.

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
13.000.000.000.0013.00

AM: Ran the Gully Long Run twice. First time I've done that in at least 2 or 3 years. It was a little warmer and I was feeling pretty depleted by the end. 

PM: Went to the Highland High track with Andy and put him through a little workout. Then rented 1917 from the Red Box. Andy made pizza and now we're watching the movie.

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
8.000.000.000.008.00

First truly perfect day of spring weatherwise. Cherry trees are blooming.

AM: 4 laps around Liberty Park plus 6 long striders. If you want to convince yourself of the value of striders, don't do them for a long time and then start back up. The easiest way  to feel like a real runner again. So, about 6.5 at the park.

When I got home I made Andy jog up to the Red Box with me to return the movie from last night. So another 1.5

 

 

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

Noon: 10 miles on the Jordn River Parkway. Andy joined me on his bike.

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 in about 2 hours up and down Grandeur Peak. Deep, wet snow at the top.

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

AM: 10 miles from home, wandering around the east side of SLC, finished at Liberty Park. Ann picked me up there.

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 this Easter Sunday. Graded several essays on Canvas, watched episode 3 of Ken Burn's Baseball, went for a walk around Liberty Park, Twittered some, worried about my kids.

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
6.500.000.000.006.50

PM: 6.5 miles around the Foothill 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
10.000.000.000.0010.00

Rode my bike to work and back - about 30 miles. Giving myself 10 miles.

Received word today that the school closure will extend until the end of the year.

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
9.300.000.000.009.30

9.3 miles on the Pipeline Trail.

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
6.250.000.000.006.25

So today I wandered around lane 8 on the Alta track with a foray into the surrounding neighborhood for a total of 10k. Dang if my left achilles wasn't aching a bit at the end. Need to exercise caution.

100 push-ups/100 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
9.300.000.000.009.30

Noon: 9.3 miles on the Pipeline Trail.

This was one of those runs where it was cold at the beginning but warmed up alot so I was wearing my nifty, fairly new Patagonia running jacket that my mom got me for my birthday. When the run was over it was very wet so I laid it on a rock to dry while I did a little cool down. After the cool down I forgot the jacket and headed back down the canyon. Remembered it about 10 minutes later and turned around to get it. Of course it was gone which is a good reminder that people suck and Rob Murphy can't have nice things so it's a good thing that I never got rich.

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
10.750.000.000.0010.75

10.75 at Round Valley in Park City. 8:10 pace. 

Helped a man find his lost Jack Russell Terrior. Ran almost a half mile with the pooch under my arm.

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

Easy 4 plus lots of walking.

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
6.500.000.000.507.00

PM: 7 miles at Liberty Park - 6 striders.

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
1.008.000.000.009.00

Maybe my best training run in a couple years.

Half mile warm-up, 8 miles in 57:51 around the Sugar House Park road loop, half mile cool-down.

Splits: 7:52, 7:34, 7:27, 7:10, 7:00, 7:17, 6:51, 6:38

I had to spend the last couple days completely vacating my classroom. You can accumulate a lot of crap in 18 years! Andy came and helped out with the packing and pitching. Now the room looks like nobody lives there :-( They are doing major construction and remodeling at Alta High and with no students they are getting a jump on what they were going to do over the summer.

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
4.000.000.000.004.00

4 easy. 150 push-ups/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
0.000.000.000.000.00

No running. Hip has been really hurting since Tuesday.

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
5.000.000.000.005.00

PM: 5 miles around Liberty Park. Took way too much ibuprofin than is ideal but I needed some kind of 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

AM: 8 miles on the Jeremy Ranch Road. Good run to cap a lackluster week. Hip feeling a bit better.

Finished Station Eleven this morning. Loved it. Definitely topical.

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
9.300.000.000.009.30

AM: 9.3 miles on the Pipeline Trail. Got up there before 8 am which is essential if you want to avoid crowds, dogs, and mountain bikes.

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

AM: 1 mile jog, 2 mile walk with Andy

Now a day of grading online school work and wrangling Andy into doing his school work. I'm tempted to say that if you don't have an academically unmotivated child at home, you haven't fully experienced all the joys that this unique time in our history has to offer. Congratulations to all of you that raised motivated children. I should have consulted with you all before I began this child rearing process.

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
10.000.000.000.0010.00

AM: Pipeline Trail plus a lap around the block to make an even 10. Right knee acting up - the pains just rorate around my body from the hips down, fortunately never settling in one place for too long.

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: 7.25 miles in The Gully. Good 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
6.500.000.000.006.50

AM: 4 laps around Liberty plus some striders.

I'm thinking about running my own personal 5k race in the next few days. Might even try to recruit a much faster pacer.

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
196.508.000.000.50205.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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