Rob Murphy

Park City Trail Series "5k"

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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: 22.00 Month: 103.50 Year: 1334.71
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
196.900.003.200.00200.10
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 run. Preoccupied with kid stuff.

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
3.000.000.000.003.00

Drove by Liberty Park. Stopped and ran twice around on the way to Andy's baseball game.

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

6.5 miles on trails in City Creek. Tripped on a rock and broke my fall with my face. Spent most of the day at Andy's last game and the Avenues Little Leake closing festivities.

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 various trails in Millcreek Canyon.

PM: 2 mile walk. 100 push-ups, 100 abs, lots of jump rope.

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
6.250.000.000.006.25

Treadmill run. Averaged 8.2 mph. Last day of students today - graduation tomorrow and a teacher work day on Wednesday then year 21 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
9.250.000.000.009.25

9.25 miles on the Pipeline Trail. Started at 5:50 am. Great run. Off to the Alta High graduation at the Huntsman Center now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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So apparently this is National Running Day? I've seriously never heard of it. Celebrated by taking a day off of running.

Summer vacation. We Murphy's won't be going anywhere because child #1 got a job and child #2 is playing baseball and our dog needs extra attention. I believe those are called "staycations"?

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles in Park City.

Huge congrats to former FRB poster Rory Linkletter for his 2nd place finish in the 10k at the NCAA track and field championships.

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
6.250.000.000.006.25

Easy run on the Pipeline Trail. Gonna try my hand at racing tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Race: Park City Trail Series "5k" (3.2 Miles) 00:20:37, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.003.200.005.45

Abby and I went up to Park City this morning to run the first of the Park City Trail Series races - a 5k more or less. I've been running quite a bit on the trails up at Round Valley recently so I felt pretty comfortable with this race. 

Splits were 6:23, 6:50, 6:25, and 59 seconds for the last .2 in what turned out to be a 3.2 mile race. I was in some pretty tight competition with a group of youngsters most of the way which I really enjoyed. Often these days I end up in a No Man's Land in races which makes the race feel more like a workout by myself. The course is hilly and at 7,000 feet, so a bit of a challenge. I was able to win the masters division which is happening less and less 12 years into masters running. I think I was about 30 seconds ahead of Mark Christopherson from Park City.

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

I'm tired and my knee is sore so I contented myself with a liesurely four.

I'm a poet!

PM: 2 mile walk with the pooch.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

7.25 - 5 on the stair master and a little over 2 on the treadmill. Hirdish but being gentle on the knee. Lots of core, push-ups, sit-ups after.

Andy made the combined Avenues/Central City leage all-star team in baseball! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Running like a mad man through the mud on the Pipeline 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
7.250.000.000.007.25

7.25 miles around Liberty Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Off day. Lots of swimming and soaking at Lava Hot Springs.

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
10.500.000.000.0010.50

AM: 4 miles up and down (and some exploring on the backside) of "Mount L" in Lava Springs, Idaho. Took about 1:10 to accomplish 4 miles.

PM: Drove Andy to baseball practice and was intending to run a few laps around Liberty Park while he practiced but I locked my key in the car. So, instead I ran home to get another key and ran back - 6.5 miles total on actual roads.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles around Sugar House Park. 2 road runs in a row.

Followed it up with some lawn mowing.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles at Alta. It's been too long! I actually managed one campground loop in the snow because I have a hard time considering it a true Alta run without at least one campground loop. It will be a few weeks yet before it is free of snow. It was great to get up there. 

Cross country workouts start tomorrow so it looks like we'll be slogging through some snow for a while on our Wednesday Alta runs! Altitude, hills, and snow! What could be better?

Disappointed that I didn't see a moose. More deer than usual at Alta. You usually see lots of deer in Little Cottonwood Canyon but not so much up at Alta. Despite the snow, summer is in full swing. The Peruvian Lodge was hosting a wedding which made me think about Jake and Andrea's last year around this time. Lots of folks mountain biking up the summer road with skis on their back to the Devil's Castle. I was the only runner I think.

Thoughts on my run...

Sometimes when I'm running, I get a thought or idea in my head that sort of rolls around in my brain the whole run. I don't think I ever achieve the same kind of clarity of thought when I'm not running. Today I was thinking about a high school friend of mine who is now the pastor of a large Baptist church in Florida. I don't know him anymore but I do follow him on twitter. Last week he wrote "Mountains don't call people, beaches don't call people, only God calls people. The rest is just you doing what you want to do". I guess I was thinking about that particular tweet because I was skipping church this morning to run in the mountains. Ann took the kids to church. I think when people use a word like "call" they are obviously speaking metaphorically to describe a strong compulsion or intense feeling. One thing I do know for certain is that when I'm in the mountains or any other wilderness setting, I feel my stress levels drop and my feeling of calm and contentment rise. I don't want to leave them. Individual experiences may vary, but I know lots of people who feel the same way. Evolutionary biologists tell us that this is nature's way of telling us that we are on to something and in the right place. I don't think my high school friend believes in evolutionary biology but it doesn't really matter does it? What some people would attribute to nature, others attribute to God. So we end up in the same place right?

- not saying everyone should skip church, but the mountains were calling me this morning!   

Dropped into the Alta Lodge after for a cup of coffee and to listen to the music on the back deck. Overheard a sad conversation between some early arriving Outdoor Retailler people about how much they are going to miss Utah and how much Denver is going to suck. It's sad when the interests of real people get crushed between the agendas of large corporations like Patagonia and the myopic politicians that inhabit our state legislature and governors office.

Happy Father's Day to all the dad's on the blog. I've got a couple great kids that I'm eternally grateful for.

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Comments(4)
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
10.000.000.000.0010.00

10 miles of rolling trails in Park City. Waited until after cross country practice in Sandy to head up there so it was hotter than is optimal. Felt pretty ok though.

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

12.25 miles at Alta Ski Area. 10.25 on my own at 7 am and then 2 more up and down the summer road during practice.

On the way down the canyon, I felt the strong call of fish tacos so I stopped by Lone Star. Heed the call!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 out and back on the Porter Rockwell during XC practice. 7:46 AP.

Short swim and hot tub after.

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: 4 mile hike on the Pipeline Trail with Ann and Andy.

PM: 4.25 miles circling Liberty Park.

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 Pipeline with Jake and Andrea. 8:10 AP.

First 50 mile week of 2017!

Big game this afternoon in Taylorsville - Salt Lake All Stars vs. Hunter/Cypress All Stars at 4:30 pm. 5100 South, 2200 West.

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
14.400.000.000.0014.40

The whole Jeremy Ranch Road with Jake. 14.4 miles in 1:51:50. 7:46 pace. Warmish at the end and I struggled a wee bit on the way back. Soaked in the river after.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Monday. Day of Rest.

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
5.250.000.000.005.25

4.25 miles eliptickling, 1 mile stair mastering. Weights and swimming.

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: 9.25 miles up at Alta. 4 campground loops. 

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

10 miles. 7:45 pace. Porter Rockwell out-and-back.

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. Round Valley Trails. Got a little bit lost.

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
196.900.003.200.00200.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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