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: 22.00 Month: 103.50 Year: 1334.71
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
174.350.0025.820.00200.17
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

12.75 miles at Jeremy Ranch at 7:55 pace with Kramer Morton. Actually, I drove up with Kramer and ran the first mile with him but then he ended up running 16 miles in the time it took me to run 12.75.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles of mountainous running/hiking.

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
6.300.000.000.006.30

Gully Long Run in 52:45/8:22 pace. It was maybe the hottest at 8 am in the gully that I can remember. A real slog. Swam a few laps after.

I'll probably race the Sandy Classic 5k tomorrow. Really focusing on the Park City Trail Series 10k this Saturday.

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Comments(2)
Race: Sandy Classic 5k (3.11 Miles) 00:18:42, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.110.005.11

Might write up a lengthy race report later. Fun to get out and race a road 5k. 5Ks are hard.

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Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Alta Run: Up, 6 campground loops, down. 9:05 pace.

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
4.250.000.000.004.25

4.25 miles elipticle. Swim. 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

AM: 2 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Pay City Trail Series "10k" (6.5 Miles) 00:45:32, Place overall: 12, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.006.500.0010.00

I wanted to write up a decent race report today so I could remember a few things but all the data is missing from my Garmin and I don't know why. I saved my run after crossing the finish line but when I push the history button on my watch it says "No history. Go Run"! 

Screw you Garmin. I'll try to go by memory...

Mile 1: 6:40 something. This is a very gradual uphill most of the way on a wide trail. I was breathing a little harder than I wanted to that early. Was in something like 9th place.

Mile 2: 7:30ish. All uphill, some of it pretty steep, with some rocky singletrack at the end. Maintained my position but felt like crap and refused to push the uphills.

Miles 3, 4: Low 7 pace for both.Switchbacks and singletrack the whole way. Rolling hills. Pretty rocky so I had to be careful on the downhills not wanting to mess up my knee. Got passed by a couple guys after the 4 mile including Mark Christopherson, a 40 something year-old ultra trail running dude from Park City that I beat a few weeks ago in the 5k. Thought I might catch him later but no dice. This is the kind of running that I don't excel at in trail races. I'm just sort of trotting along, enjoying the  scenery, not racing with much intensity but really enjoying the view.

Mile 5: 6:06. Fastest mile on the course. Only caught one guy though. Disappointed in that but happy with the split.

Mile 6: 6:50ish. I could see Christopherson but I was gased. Was hoping he'd roll an ankle or get mauled by a bear. No luck! 

Last half mile: 3:20. Decent finish. 12th overall - down from 11th in the 5k. Won the not very competative 50-54 age group.

Gulped a lot of free chocolate milk after and ran 2 miles in 18 minutes. Went to the awards ceremony and basked in the adulation of the crowd. Humbly answered a couple questions about how a human could possibly run so fast at such an advanced age. Odd after a 45:32 but it is a hard course at a high elevation and it was unusually hot today so I'm happy. Interestingly, the people who were asking were both wearing these big running backpack things. I asked them if they wore them in the race and they said they did. I suggested that with 3 water/gatorade stops over 6 plus miles that they might not be benefiitting from carrying such a large store of provisions on their backs. 

Listened to Tom Petty's "Pack Up the Plantation" live album on the way down the mountain.

No matter how old I get, the race remains one of life's most rewarding experiences. My times become slower and slower, but the experience of the race is unchanged. Each race a drama, each race a challenge, each race stretching me in one way or another, and each race telling me more about myself.

George Sheehan

 

 

 

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Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Treadmill run. I was feeling pretty good and had to resist the urge to do more.

Dropping the boy off at Camp Tuttle up in Big Cottonwood Canyon for the week. He's excited but I'm going to miss him.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

14.5 miles on the Jeremy Ranch Road. 8.15 average so keepin' it chill today :-). Didn't drop under 8 minute pace until mile 12. Things I thought about along the way...

1. Teaching stuff and how to do it better. 2. The need to re-instate a military draft in this country. 3. The Pony Express and how cool that was. 4. Why the Murphy kids aren't into reading books of any kind ever when both their parents have college degrees and read all the time. 5. The importance of hydration on long summer runs. 5. How Trump Jr. just issued his third statement clarifying his meetings with Russians and how if you have to issue 3 statements on the same subject you are either lying or have horrible communication skills. 6. How it's possible that, given the fact that the JRR run is an out-and-back, there always seems to be a headwind both ways. 7. Maybe taking a quick trip to Lake Tahoe for a few days at the end of July.

( the Jeremy Ranch Road is the old Pony Express route from 1859-1860)

 

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Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Zero. Sat in class all day at Davis High School.

Went up and talked to Corbin Talley for a while. He just accepted the head coaching job at Weber State. They won't regret it.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 miles at Liberty Park. 6 long striders.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

unplanned day off.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Afternoon run around Sugar House Park. Andy came with me on his bike. Took a break at 3 miles so he could play in the creek. Went to Zupas after so we could eat and visit Abby at work.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Draper Days 5k (3.11 Miles) 00:18:20, Place overall: 22, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.110.006.61

My summer racing season continued today with the Draper Days 5k. Since this race is always on the USATF circuit and has a long tradition, it usually brings out a lot of fast runners. I saw Brad Barton on the starting line but didn't know he'd turned 50. If I had known, I would have realized I was racing for 2nd place in my age group. Brad is the oldest person in history to break 4:20 for the mile having run a 4:17 at age 48. So, yeah...that's what it's like racing in Utah. He ran a 16:17 at 50 years old to take 4th overall. Another realm.

I'm happy with my time of 18:20. Splits were 5:58, 5:47, 6:06, .29. Not that thrilled with the mile 3 split but, in my defense, I was getting tired at that point and was feeling uncomfortable. Hard to run under those circumstances!

Age graded 15:46 if you believe in the theory that people slow down as they age.

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
8.250.000.000.008.25

AM: 3 mile hike in the Wasatch Mountains of Utah with Andy.

PM: 8.25  miles on the treadmill at 24 Hour Fitness.

If you're one of those people that believes the private sector does everything better than the public sector what with all their competition and accountability, how do you explain a crappy company like 24 Hour Fitness that keeps right on not going out of business? Every government owned gym or health club I've ever been too whether it was operated by Salt Lake County or the U.S. Army is far and away superior.

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
8.000.000.000.008.00

8 miles in the lower gully. 8 minute average.

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
4.500.000.000.004.50

Elipticalaling at the gym, Swam 10 laps. Hot tub soaking.

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
12.000.000.000.0012.00

12 miles up at Alta which is a pretty long Alta run.

PM: 2 mile walk. Stretching.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

At Sugar House Park. Included the state xc course.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

9.3 miles on the Pipeline Trail early. Kept the pace easy.

Our dog Summit died today. He was diagnosed with cancer back in May and he lived a little longer than the vet said he would back then. Up until 2 days ago he was doing ok although slowing down a lot. Still chasing his ball and going for walks. But yesterday he just stopped everything and I had to carry him into the vets office. Hard with a 106 pound dog. Rough day!

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Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest today. Big race Monday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM run on the roads around the neighborhood. 6.25 plus some striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Deseret News Halfer (13.1 Miles) 01:19:41, Place overall: 16, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.0013.100.0015.60

My first time running the half at this venerable Utah classic. This was only my second road half marathon in the last 3 years so I didn't know what to expect. I certainly am out of practice with down-canyon runs and my quads paid the price. Back in the day, I would have Ann drive me up a canyon on a regular basis and I'd run home. I don't ever do that anymore. 

My good friend Bret Jardine flew in from Atlanta last night to run the half so we met at the insane 4:15 am time for the bus ride up the canyon. It's part of the Desnews charm I guess. My plan was to run the first mile under 6 minutes and if that felt reasonable, keep doing it. If not, I'd back it down. The pace felt very comfortable from an aerobic standpoint but I could tell by mile 4 that my quads would be hating life the last couple miles. It went like this...

5:55, 5:48, 5:59, 5:59, 6:01, 5:54, 5:52, 6:07 (stopped to drink), 6:00, 6:20, 6:18, 6:17, 6:37, 0:35. My quads were hating life the last couple miles :-)

I proble could have run a little faster if I was a little less conservative and had a little more pain tolerance. I was the second overall master which is a big boost these days.

Shout out to former Alta HS runner Jon Kotter, winner of the marathon in 2:22.

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Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Post-marathon level quad soreness so no running today. Hope it will subside enough for an Alta run tomorrow morning. 

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
3.000.000.000.003.00

Super easy 3 miles.

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
8.500.000.000.008.50

3 miles on my own thaen I joined my team for 5.5 more at Sugar House Park. Sat and watched while they did sprints on the big hill. Quads still sore from Monday.

Thought: It's stupid to label any 2 or 4 year time period "the best time of your life". Particularly if that time period falls in your late teens and early 20s. Embrace every phase of life for the challenges it offers, the fun you can have, and what it can teach you.

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles up Church Fork/Mt. Aire Trail early in the morning. Wanted to go a bit more but was running up against a time crunch. Life is like that.

PM: Went to the gym. Lifted weights. Swam 20 laps alternating strokes.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

7 am at Jeremy Ranch. 15.25 miles. Averaged 8:10.

PM: Bike ride with Andy. Stopped for ice cream halfway. I got this 20 plus year old Specialized mountain bike really cheap that I just had fixed up. My butt hurts.

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 3 mile walk with Ann in 56 minutes.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

Gully long run. Slow at first trying to rally the troops and then a fast finish.

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
174.350.0025.820.00200.17
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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