Rob Murphy

Sour Grapes 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.

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: 28.90 Month: 180.10 Year: 844.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
224.650.0013.104.25242.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.003.006.25

Treadmill fartlek while pressed for time. Short run but with lots of quality I like to think.

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
11.250.000.000.0011.25

11.25 miles on the Flying Dog. It was hot - something I don't like.

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 day. Last day of school so year 20 in the books.

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
20.000.000.000.0020.00

20 miles around Sugar House. 7:58 pace. Now I'm tired.

Road trip in the family truckster starts today.

PM: After Andy's last baseball game of the season (a 14-4 win) we got a little jump on out trip and headed up to the Little America Motel in Wyoming. Maybe the best roadside motel in America. Walk and swim.

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
4.500.000.000.004.50

4.5 easy miles around Valentine, Nebraska. Valentine, as you probably know, is the former home (former because he's dead now) of Patrick Deuel, once the world's fattest human. From the looks of things there are many others around here competing for the honor.

Lewis and Clark stuff tomorrow!

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 in Pine River Mn. at 8 pm. Another long day on the road but at least I got to tour the Corn Palace.

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
11.500.000.000.0011.50

Early morning miles in Pine River. 8 minute pace. Achy - hips, back, glutes stiff after 1,200 miles in the car.

Noon: 18 holes of mini-golf with Andy. I destroyed him 68-74 on the par 40 course. Both of us had about 10 do-overs.

PM: 4.25 more dirt road miles.

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
13.250.000.000.0013.25

7 am: 13.25 miles at 7:50 pace. Rolling dirt road around lakes. 

Longville Turtle Races today. They're iconic. Click on "events" then "turtle races".

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

4 mile walk in the woods. Fishing, pontooning.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy run plus some striders to hone my speed which I'll need tomorrow for the Sour Grapes Half Marathon.

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Race: Sour Grapes Half Marathon (13.1 Miles) 01:27:30, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.0013.100.0016.10

This was a trail race. Hilly, especially for Minnesota, 75 degrees humid, and twisty-turny. Super fun course to run - two 6.55 mile loops. I missed the win by a little over a minute but I'm really happy with this race.

Abby ran it with me and did a 1:57:40 for 7th among the women and 1st in her age group. Not bad considering her previous longest run was 11 miles.

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
0.000.000.000.000.00

4 mile walk.

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 in 63 minutes on the dirt roads around the homestead.

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 at 7:50 pace.

While I was running, my mind kept wandering to all the useful things I could be doing if I weren't running like "building something" or "gardening" or visiting my favorite ultra right-wing internet "news" sites.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

On the road again...

7 treadmill miles at the Mpls. hotel. Lots of walking round Uptown.

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 around my favorite lakes at 6 am.

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. Driving 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
12.500.000.000.0012.50

AM: 12.5 miles - Jeremy Ranch. 5 with Abby

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
20.000.000.000.0020.00

20 miles on the treadmill. 7:20 pace.

I don't find long treadmill runs to be any more boring than than any long run unless it's in an incredible natural setting with great trails. If it's in the gym, where I can watch TV and people watch, it gives me plenty to look at and think about. Plus I have a simple brain that requires little stumulation.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Rest.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: Easy 7.25 on the Porter Rockwell at practice. Good group of runners.

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

15.25 miles in 1:58 at the Round Valley trails up in Park City.

Swamped! This is being the most hectic summer ever. I thought teachers had summers off.

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: 2.5 mile hike up at Alta with Andy. Also did some rock lifting.

PM: 8.5 miles on the Pipester with Jake and Andrea. They used to blog here :)

I feel like in about 6 months it will be me and about 50 high school kids blogging here. Even Sasha hardly ever posts.

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
4.250.000.000.004.25

Late AM: 3 mile walk with Andy. The walk included a stop a Maverick to rent a movie at the Redbox and split an ice cream sandwich. We also walked by a lemonade stand operated by one of Andy's classmates so we had to patronize that establisment as well. I didn't have any cash but the young entrepreneur was willing to accept the Chick-fil-a gift card in my wallet with a balance of $1.77 on it in exchange for some lomonade.

PM: 4.25 of ellipticaling plus some weights/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
9.400.000.000.009.40

9.4 miles on the Sendero Tuberia with Chase P. and Abby M. We got out at 7 am so it was really cool and the trail was unclogged.

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
8.000.000.001.259.25

Hodge podge of a workout today. Since I was unmotivated but really wanted to get something quality in, I went with my go-to workout on such occasions - 10 x 200 at no particular pace with a 200 walk/jog recovery. I don't have a time goal because I don't run 200s often enough to have a goal. Generally I end up starting out at 38 or 39 and working my way down as close to 30 as possible. Today I was able to top out at 30.39 on #9. I was desperately trying to break 30.

I like 200s for the same reason the kids I coach like them. 

I also did some Sugar House Park loops including one loop with Andy. It's pretty warm out and he's a trooper. He saw his teacher running and that motivated him. He likes her.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off. 

My coaching Bio and Key Workout are up at highschoolrunningcoach.com. Click on "meet the coaches" on the top menu. The sight is something Jay Johnson has been working on the past couple years and I'm honored to be a part of it.

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Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 miles around Sugar House in 1:17.

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10 point two-five on the P-Rock. Felt less than spry.

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
11.000.000.000.0011.00

11 miles from the Alta Lodge to the Albion Basin Campground, 9 campground loops, and back down. The summer road does not open until July 11 and I'm not sure why. It's really quiet at the top as a result. I left at 7 am and saw one hiker and one moose the whole time.

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
224.650.0013.104.25242.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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