Rob Murphy

Dino 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. 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: 6.25 Month: 70.70 Year: 1771.41
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
194.552.0013.100.00209.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 miles easy. 6.5 of it with Jake and Andrea around Wheeler Farm.

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
9.500.000.000.009.50

PM: 9.5 miles on the Pipeline Trail. Enjoyed the rain and the solitude. Then I enjoyed watching the Jazz defeat the Houston Rocketts in Houston.

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

PM: 8 miles in the gully. A mediocre run in most respects.

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
9.500.000.000.009.50

PM: Another Pipeline run. Encountered a rattlesnake and a coyote. 

It's starting to warm up enough so that I'm feeling more depleated after runs.

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
8.000.000.000.008.00

8 hard miles in City Creek/Bonneville Shoreline Trail.

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
7.000.000.000.007.00

AM: 1 mile walk.

PM: Walked up to the gym. 7 miles cross training. Weights and a short swim. Walked home via the bookstore.

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

PM: 4 easy miles. Yes sir.

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

AM: 2.25 miles around the Alta track. Just Because.

PM: 10 miles out and back on the Porter Rockwell in 1:20. Borderline hot!

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 hard, but fun, miles on the Temple Quarry Trail in Little Cottonwood Canyon, 9:12 average 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

I have 15% body fat.

Went down to BYU this afternoon to participate in a study of "older" runners. Got a MRI and a DEXA body scan. Pretty cool. Glad to find out my bones are dense and my body fat is low. 

With that, work, region track meet at Alta, and Andy's baseball game, I had to take a zero.

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

PM: 4 easy miles around the track after school. Decided to race a half marathon tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Dino Half Marathon (13.1 Miles) 01:21:47, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0013.100.0015.10

I ran the Dino Half Marathon in Vernal this morning. Completely spur of the moment. I was sitting at my desk yesterday morning and got the urge to race. So I consulted the Salt Lake Running Company race calendar and came up with this one. Registered, made reservations at the spiffy Comfort Inn Vernal and left after work. Got to the "expo" at the Spring Hill Suites (too pricey for me) and then went to eat. Happy to discover that Vernal has a brewpub downtown. Had a Vernal Cheesesteak (I won't say Philly) and some sweet potato fries along with a large pale ale.

Up at 4:30, caffeinated, showered, ate a pro bar and a banana, and headed to the bus pick-up area. Nice charter busses, not school busses. Sat next to a lady in her 30s who was super excited for the race and obviously very proud of herself for running it which halped me with perspective and gratitude. Starting line was in a beautiful area of Dinosaur National Monument. Plenty of pop's, hot chocolate, drinks and Gu's at the start.

Had a nice group of runners for the first 3 or 4 miles before all but one dropped off. I ran conservatively at first and thin settled into a 6:05 to 6:15 pace for the middle miles. Felt really comfortable aerobically but my legs definitely felt my lack of road running and anything other than slow miles the past couple months. Never came close to struggling - my slowest mile was 6:25 and I finished in 1:21:47. Good for 5th place. Plenty of Great Harvest bread, chocolate milk, and entertainment at the finish. Appreciated not having to wait around forever for the awards.

Nice to meet Kenny (formerly "Kenny the Apache" here on the blog). Kenny finished 2nd today in 1:19. He seems like a great kid and has a ton of enthusiasm for this sport. Happy to hear he's going to Utah State in the fall.

Great race!

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

Remember the name Larry Waters?

He was a 33 year old truck driver from L.A. who spent a lot of his time sitting in a lawn chair on his back patio wishing he could fly.

Then, one day, he filled 45 Army surplus weather baloons with helium. He attached them all to his lawn chair - the kind with rivets and polyester webbing.

Then he just took off - he took with him a parachute, a CB radio, a 6 pack of beer, several peanut butter and jelly sandwiches, and a BB gun to pop some of the balloons so he could come down.

Instead of just going up 200 feet over his West LA neighborhood, Larry Walters went up 11,000 feet into the approach corridor of LAX where he was spotted by several pilots. Later, safely on the ground, there was a press conference:

Press: Were you scared

LW: Wonderfully so

Press: Would you do it again?

LW: Nope

Press: Why did you do it in the first place?

LW: Well, you can't just sit there!

A bunch of 90 year olds were surveyed and asked, "if you had your life to live over what would you do differently?"

Three most common answeres - 1) I would reflect more, 2) I would risk more, 3) I would do more that would live on after I was gone

- From today's sermon at Wasatch Presbyterian Church.

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
0.000.000.000.000.00

Another day off. Sore. To be expected I guess.

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: 2.5 mile walk, 100 push-ups, 100 sit-ups/core.

PM: 6.5 miles onthe Pipeline. Lovely evening.

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

PM: 6.5 miles in City Creek Canyon. I was menaced by another rattlesnake. That's 2 in the past 2 weeks.

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: 2 easy miles around the Upper Loop. 100 push-ups/100 sit-ups.

PM: 7.25 hard miles up the Up the Pipeline to the terraces and back. Then I went to Andy's game and watched the Zombies beat the Central City Pirates 7-6. Andy walked and got a hit and scored 2 runs.

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

Off day. Just didn't feel like running. went for a nice walk instead.

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

AM: Early 12.25 miles around Sugar House. Don't think I dipped under 8 minute pace for even a mile.

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
9.500.000.000.009.50

9.5 miles on the Pipeline Trail. Normally I wouldn't attempt a run in Millcreek Canyon on a Sunday afternoon in May due to the crowds but a fairly intense little stormlet blew through around 4:00 and I gambled that it would chase folks away. I was right.

Abby had her confirmation at church this morning. As someone who came up in a church that didn't do this sort of thing, this was new to me. I liked it because I like ceremony and rites of passage - something we don't do enough of.

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

AM: 100 push-ups, 100 sit-ups, planks.

PM: 3 mile walk. Andy hit a grand slam tonight.

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

PM: 6.25 alternating slow and faster every quarter mile. 2 miles of cross training

Evening: 2 mile walk. Nice to have Jeff and Justin Shadley stop by tonight.

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

AM: 2.25 mile walk. 125 push-ups, 125 sit-ups/core

PM: 7 mile trail run up and down City Creek Canyon.

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

9.25 miles on the Porter Rockwell. at 3 pm. The heat and unrelenting sun made this run unpleasant. 

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

AM: 2 mile walk with Andy who came to work with me today. Push-ups/Sit-ups

PM: 4.25 mile neighborhood run. Hot.

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
15.250.000.000.0015.25

AM: 11 miles from home, meandering to Liberty Park and around a couple times.

PM: Walked to the gym. 4.25 miles of cross training. Swam a few laps. Hot tubbed. Walked home. 

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

PM: 9.3 trail miles onthe Pipeline. Lots of rain/mud, trail is getting overgrown.

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
6.252.000.000.008.25

AM: 8.25 miles on the treadmill. First 5 at just under 7:30 pace. Alternated easy/harder running every 1/4 mile after that.

PM: Walked a couple miles and played some baseball.

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

Rest. 2 mile walk in the evening.

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
7.500.000.000.007.50

PM: Ugh! 7.5 miles around Sugar House. 8:09 pace. Sluggish.

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

PM: 4 miles easy plus 30 times up and down the stadium steps at Alta.

Andy's baseball team defeated the Sharks tonight 7-6 so they will play the Central City Pirates Saturday for the championship. 

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
194.552.0013.100.00209.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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