Rob Murphy

May 2012

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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: 14.25 Month: 93.50 Year: 1497.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
210.651.000.000.00211.65
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

Rest day.

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. 14 hour work day and then wanted to spend time with family. Too tired at 9 pm.

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
8.000.000.000.008.00

Eight miles in one hour on the treadmill.

Still struggling through a running funk. Not looking forward to my runs. The thing is not running bums me out even more.

I'm sure I'll get through it when I come up with a reason to train hard that I can believe in. 

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
8.251.000.000.009.25

Didn't think I was going to be able to run today. Abby had a swim meet in Orem all afternoon. As luck would have it, the meet was at this big rec center with lots of treadmills. So I was able to squeeze in some miles in the long wait between the 50 free and the 100 back.

9.25 miles. Last mile in six minutes.

Heel hurt pretty bad when running fast. So I'm not going to do that anymore ever. 

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

Spent the morning at school trying to jam some more knowledge into my kid's skulls before the AP exam next Friday. Then more of Abby's swim meet in Orem. Those things can drag on as long as any track meet.

Will try and run some later. 

PM: Four easy miles on the treadmill. 

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
30.000.000.000.0030.00

Alarm went off at 2:30 this morning. The dog started harassing me right away so I took him for a quick walk and fed him. He's used to thinking that his day starts when I get up I guess.

Had a cliff bar and some juice and a cup of coffee. Took a shower and headed to the gym at about 3:30.

Ran 30 miles on the treadmill in 3:57. The slow pace is because I had it in my mind that I might run as many as 40 miles and I didn't want to push it. But I quit at 30 because I was kind of tired and loosing interest in the run. Kept the incline at 1.5% the whole way.

Not sure why I did this run? I did it on the treadmill because it's way easier on my foot.

Now I'm home in time for Ann to go to yoga and to take the kids to church. I'll probably nap some this afternoon.

Third longest run ever after my two Grand Canyon runs.  

PM: Hiking and picnicking with the family in Mill Creek Canyon. Legs feel good. Foot kind of achy. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Super easy jog while Abby was swimming.

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 easy miles around the neighborhood and Sugarhouse.

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
11.000.000.000.0011.00

11 miles at 7:30 pace up and down the Jordan River Parkway after work. Beautiful afternoon.

Well, I'm all the time sore and achy everywhere. Knees, shins, feet... even after days off or easy days.

I've read lots about how some runners adapted to the realities of an old body and about 60,000 miles on the odometer. John Keston (the first over 70 guy to break 3 hours) trained every other day with long two to three hour walks on the "off" days. Might have to start making some concessions without surrendering. 

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

I just forgot to run today.

Ann had to work tonight so I just hung out with the kids. Went to the Bees game. 

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 at 7:30 pace while my young scholars were taking the AP U.S. History exam.

This is my favorite "working" day of the year - where I am literally not allowed in my classroom until noon while they administer the test. So I wander in a little late, read the paper and drink a cup of coffee in the faculty room, go to IHOP, wander around aimlessly for a while, and then run.

Going to show the wholesome, family friendly movie "We Bought A Zoo" to the five or six kids who will bother to show up for my 4th period class. 

 

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
13.250.000.000.0013.25

Met Jeff Shadley down in Sandy early this morning for a really good run in the gully up into Little Cottonwood Canyon and back. Lots of hills and sand so felt like more than 13 miles.

Hoping to meet the crew up at Ruth's for brunch now. 

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

Jogged up to the Red Box and back to return a DVD.

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
12.500.000.000.0012.50

Gully long run. Sun is coming up early enough so that I can get a decent trail run in and still make it to work (almost) on time. Makes the whole day go a lot better when I can get in a decent morning run without getting up at 4 AM.

Especially good today since I'm teaching the Holocaust and that always bums me out. 

PM: Five miles of ellipticaling .

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
8.000.000.000.008.00

Eight miles in 60 minutes around Sugarhouse Park.

Knees hurt. Foot hurt. I sure would love a pain free run. 

Small victory tonight at Andy's baseball game. He built no sand castles in the infield! Not that there's anything wrong with sand castles just that there's a time and a place. I've had a hard time getting this through to him.

Last week I took him to a Bees game and spent a long time pointing out to him how the fielders concentrated on the game and other finer points of baseball. I asked him if he had any questions and he said "yeah, can I go ride the train". 

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
5.650.000.000.005.65

4.15 miles in 36 minutes around the neighborhood.

I could say that at least I'm going to save a lot of $ on race entry fees this year. But no, I registered for a bunch of races months in advance. 

PM: 1.5 miles around the neighborhood. Stopped when the foot started hurting. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Half mile walk with the dog.

Could be the most beautiful morning ever here in Salt Lake. We picked up Ann from work at 8 am and then got some breakfast at the Corner Cafe on the way down from the U. I just had a cup of coffee though as I had already had a sensible breakfast of Grape Nuts with blackberries. Now I'm going to take the kids to church for "Vacation Bible School" kickoff.

I will get in a few miles after Ann gets up and before we go bowling with Jake, Andrea, Fritz, Fiddy, Allie and a few other blog folks. 

PM: Walked to the gym and back. While at the gym I did 6.25 miles on the treadmill starting at 7 mph and working up to 8.5.

Walking home I saw a sign in a yard that said, "an old fisherman lives here with his best catch".

I'm pretty sure Ann won't go for a sign like that in our yard when we get old. Of course I don't fish. 

Went bowling with Ann and the kids this afternoon. I rolled a 139 and a 131. Ann did 144 for her second game. Had a lot of fun with a bunch of young folks from the blog including Fritz, the reigning king of local marathons, who was doing pretty well considering his 2:22 marathon yesterday.

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
6.250.000.000.006.25

About the same as yesterday, but did a few minutes at six minute pace.

Actually was a little sore from my TWO STRAIGHT days of running. Make that three straight after 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
7.250.000.000.007.25

7.25 miles at 8 mph on the treadmill.

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
5.000.000.000.005.00

Five easy, un-timed miles around the neighborhood. Felt OK.

Pretty good day. Had my annual XC organizational meeting at school. Pretty good turnout - about 70 kids. Swim practice with Abby and Andy and then frozen yogurt.

That reminds me - there are people on this blog who shall remain nameless who are really into frozen yogurt (or "fro-yo" as they call it in their hipster lingo). Anyway, for those people, The Yogurt Stop on 2700 South just East of the Blue Plate has 50% off all day on Saturday. 

I think I'm going to start training some. Not going to do any serious summer racing except for the Des News Marathon if all goes well. Then point to a couple fall races then the biggie in December. Maybe the body will hold up. 

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: Five easy miles around Sugarhouse before work. Half mile walk with Abby.

PM: Six  miles in the Dimple Dell Gully. Did mostly the western section west of 1300 East. Nice trails, really rocky in some areas though.

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

AM: Two easy treadmill miles and some weights/strength training. I tried to take it easy since I haven't lifted for about two months. Stuck mostly to machines and not the Olympic lifts. Probably over did it anyway.

Went to Chick-Fil-A after with the kids and ate a fatty chikin biscuit which probably cancelled out the benefit of the workout. Abby had a good observation about the cows - "they aren't very good at spelling, but they are actually pretty good when you consider that they are cows". True. 

PM: Easy 4.25 miles on the treadmill. 

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

AM: 4.5 miles on the elliptical.

PM: 6.5 miles around Sugarhouse and the HH track.

Spent a good chunk of the afternoon going through my baseball cards from the early 1970s and checking prices on the internet. Nice to know I could pay the mortgage for a month with them if I had to. 

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
12.250.000.000.0012.25

I had my first really great run in weeks this morning.

Headed up to Park City to do the Jeremy Ranch run that Jake and Andrea "discovered" last year. What a beautiful run. Perfect dirt road the whole way, a stream that parallels the road, lots of wildlife, cows, horses, gently rolling hills, no traffic. One of those "why I moved to Utah" runs. I'm pretty sure there is no more beautiful state in the nation.

I'm kind of embarrassed that it took me ten years to get clued into this run. 

Anyway, I ran out a little over six miles and then turned around for 12.25 miles in 1:33:30. I was keeping it right at about 7:40 pace until I bumped into none other than Jake Krong himself on the way back. I was happy that Jake decided to join me at my pedestrian pace which I was forced to ratchet up to a scathing 7:10. I have a little pride.

Soaked my legs in the ice cold creek for 20 minutes after the run waiting for Jake who was running a couple more. Just a little foot pain - very encouraging.

Also was digging my new Montrail Bajada trail running shoes which I was breaking in this morning. Does dirt road count as a trail run? 

Nice afternoon and evening. We went to the Fort Douglas Cemetery. I didn't realize how old it was - dedicated in 1862. Lots of Mexican War and Civil War Veterans buried there. Abby and Andy brought some flowers to place on the graves. Grilled hamburgers and played badminton. Jake came over and was a good sport with Andy as usual. Almost had to quit the badminton when we got all the birdies stuck in our trees plus a racquet thrown up to try to knock the birdies down, plus a small shovel. The tree was pretty well decorated.

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
5.000.000.000.005.00

Five easy miles plus iron pumping, core, ploys late because I had work, kid's sports, and homework issues.

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

Met Jake up at Jeremy Ranch this afternoon. I was pretty sore from the weights yesterday, but still a decent run.

I did an easy mile warm-up waiting for Jake and then we did 8.25 miles in 1:01:30. I'm going to be putting a lot of miles on my car driving up there for that run this summer. 

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
7.000.000.000.007.00

Seven miles on the treadmill at 8.2 mph.

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
210.651.000.000.00211.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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