Rob Murphy

Sandy Classic 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: 4.50 Month: 104.75 Year: 1922.56
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
234.080.005.112.60241.79
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM: Easy 4.25 around the neighborhood. Maybe some cross training later.

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 on the PR in 1:16 something-or-other. Ran with Blake, Cubby, Zach, Read, and a few of my fast young Freshmen and Sophomores. Had the new kids stop at 6 miles.

21st wedding anniversary today. Ann and I are escaping the heat for dinner at The Silver Fork Lodge up in Big Cottonwood Canyon tonight.

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
4.250.000.000.004.25

Easy morning run around Liberty Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Sandy Classic 5k (3.11 Miles) 00:18:24, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.110.006.11

Pretty good race today. Splits were 5:58, 5:48, 6:01 and whatever for the .1

5ks - used to run them practically every summer weekend. Now, not so much. It's a hard race if you run it right. Of course that's true of every race, but 5ks seem different to me.

I'll run Draper Days in a couple weeks and see if I can dip under 18. It's a much faster course than the Sandy Classic.

I ran 4 seconds faster than two years ago when I was a youngster of 48. So this is my Sandy Classic PR.

Late AM: 1 mile walk in the Highland Park 4th of July Parade. Run through the fire hose after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Easy run at Liberty Park plus six quality striders. Some rope skipping, push-ups and core after.

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
12.500.000.000.0012.50

12.5 miles of trail and dirt road running.

4.13 miles UP on the Flying Dog Trail

4.13 miles DOWN on the Flying Dog Trail

4.25 miles ROLLING on the Jeremy Ranch Road finishing at Mormon Flats where Ann and Andy were hiking.

I found an excellent deep hole in the creek next to the road at Mormon Flats and soaked and swam in it after the run. Then I split a pizza and a chocolate milk from the Jeremy Ranch Store with Andy on the drive back home.

Abby is rock climbing with Steve Anderson and his kids today. I'm glad I hugged her and told her I loved her before she left. :-)

PM: 3 mile walk.

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
14.250.000.000.0014.25

14.25 miles in 1:51:16 up and down City Creek Canyon.

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

AM: 2 mile walk with Andy. Close to 1 balancing on the rail on the abondoned tracks next to the PR Trail. Stopped twice to pet a kitty and a zebra.

PM: Walked to the gym. 4 eliptical miles. Weight lifting. Swimming. Hot tub. Swimming again. Shower. Walked home.

Ann is trying to figure out how to purchase one of them smart phones.

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
12.250.000.000.0012.25

8.25 miles around Sugar House. Had to remind myself that, even though it's summer and I have more time, not every run needs to be EPIC.

PM: 4 miles treadmilling at the gym.

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
3.000.000.000.003.00

AM: 4 mie walk around Sugar House with the Ann, Abby, and Andy. 

I'm sore.

PM: Easy 3 miles, 2 with Abby. We are racing the Murphy Family 5k tomorrow morning on the Highland High track.

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
9.500.000.001.5011.00

Not really sure what I was doing out there today. Ate the F up to use an old Army term.

Started out wanting to do a 5k time trial. Came through the mile in 5:45 but aborted after 6 laps. Ran with Abby the rest of the way. Aimlessly wandered a few miles after that with no real purpose other than to log some miles.

Sub-par past couple days with regards to running.

On the plus side, Mike Trout hit two home runs for the Angels last night to pull into a tie with teammate Albert Pujols for the AL lead going into the all-star break.

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
20.000.000.000.0020.00

20 miles in 2:29:56. Circling around Sugar House.

It wasn't easy from a mental standpoint. Should have done an out-and-back on a mountain trail but couldn't swing it with family logistics.

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
7.000.000.000.007.00

Easy 7 in the gully before my runners arrived. Solid strength workout after plus some swimming.

Page 106 in John L. Parker's new novel about Quenton Cassidy has young Quenton beating Dunedin's Del Ramers in an 880. Ramers went to my high school and holds the school record in the mile (4:10 run in 1969) and went on to a solid career at Florida State.

If you google Del Ramers, Dunedin you can learn more.

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

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
14.500.000.000.0014.50

AM: Ten miles in 1:13:33 on the Porter Rockwell Trail with Cubby and Chase. Felt pretty good after a day off.

 

PM: 4.5 easy miles at Liberty Park. Included some fast striders.

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
10.500.000.000.0010.50

10.5 miles at Alta Ski Area.

Beautiful up there today and I felt like running for hours but I'm racing Saturday and I'd like to have a little zip in my legs.

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

Four easy in the afternoon heat - which really wasn't that bad.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Race: Draper Days 5k (3.11 Miles) 00:17:59, Place overall: 20, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.002.001.1012.60

* Official race results may record an 18:00 time :-) I haven't seen them and can sometimes have a quick watch finger at finish lines.

Mile 1 - 5:48

Mile 2 - 5:36

Mile 3 - 5:55 (wimpy)

.1 - 40

Beautiful morning. Perfect race conditions. Raced fairly well but tucked in behind a runner from Ogden High School on the third mile when I should have pushed it a little harder. Fourth master I think behind Mark, Sasha, and Dennis. I know Dennis ran 17:30, not sure about Mark and Sasha.

2 mile warm-up and 7.5 miles in the gully on the way home.

Correction...Sixth master behind the guys I mentioned and some guys I've never heard of.

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
2.000.000.000.002.00

Two miles of warming up and cooling down.

Weights/plyos/core

I count this as a hard day.

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

AM : 8.25 miles in the gully at practice.

I'm a little sore from the weights yesterday but not as much as I have been. I'm starting to think the body adapts to specific stresses placed on it. Will look into the research.

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
14.000.000.000.0014.00

Whew! 14 miles on the Flying Doggie today in the late morning, early afternoon. That run kicked my rear end. Wiped out pretty good coming down. Ouch. Legs were sore from the DOMS from Sunday's weights. Averaged 8:30.

My Aunt Marj in Portland is very sick and just went into hospice so I have cancelled my trip this weekend to the Boulder Running Clinic in favor of a trip to Portland to see her for probably the last time. Super cool person, one of my favorite relatives.

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
4.250.000.000.004.25

4.25 miles of elipticaling.

Drove to Baker City, Oregon today. Staying at the local Best Western, a small outpost in the world's largest lodging chain. 

On to Portland tomorrow after a visit to the Oregon Trail Interpretive Center here in Baker City.

 

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

Early 4 miles with Abby in Baker City before getting on the road. 300 miles to Portland.

Nice town.

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 here in one of the best cities for running in the world.

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
2.830.000.000.002.83

2.83 miles around the motel in Klamath Falls, Oregon. Possibly the crappiest town for running in a state known for running. Klamath Falls is the anti-Oregon. If you don't like the progressive, healthy, outdoorsey, hipster Oregon, this is the place for you.

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
14.000.000.000.0014.00

Finally!!!!

A decent run on this trip. In fact, probably a bucket list type run. 14 miles in Crater Lake National Park - most of it following the Rim Trail around the lake and about 3 miles with Abby. The last two miles was down the Cleetwood Cove Trail to the lake where Abby and I jumped from a 20 foot rock into the lake. That was fun.

Look at Abby's new picture to see what that was like. 

Hot tubbing now at our hotel in the thriving metropolis of Burns, Oregon. Back home tomorrow.

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
6.000.000.000.006.00

Six easy miles around the neighborhood after a LONG day in the car.

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
14.500.000.000.0014.50

14.5 hard mid-day trail miles in Park City. 8:45 average.

Abby said I needed to change my profile picture and that she had an "awesome" one. By awesome she meant a sideways picture that is too smal with me in the shadows.

 

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: Easy 6.25 miles on the Porter Rockwell 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
8.250.000.000.008.25

Typical Thursday Alta run except I held way back what with a race on Saturday. Ran the last three miles down the mountain with Abby at about 8:50 pace so hopefully my legs will appreciate that on Saturday.

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
1.000.000.000.001.00

AM: Couple miles walk-jogging around the neighborhood with Andy. Saw Jon Kotter running at a fast clip up Stratford Ave. only 1 week after his Des News win.

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
234.080.005.112.60241.79
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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