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. 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
202.800.0014.320.50217.62
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM: Walked 5.5 miles on the Jeremy Ranch Road. Ran a little.

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

AM: 8.25 hilly gully miles plus a little swim. 

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) 00:18:33, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.110.006.61

Donned the ridiculously small BOA flag shorts for the annual Sandy Classic 5k. I ran 9 seconds faster than last year and averaged 5:59/mile! Decided to just race and run by feel so I didn't wear a watch and don't know my splits. Great race.

As usual, neighborhood parade now.

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
5.000.000.000.005.00

Low energy day. Ran 5 miles on the treadmill at 8 minute pace followed by some lifting. 

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 mile treadmill run with 6 X 1/2 mile at 6:30 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
12.000.000.000.0012.00

AM: 12 miles at Jeremy Ranch. Started at 9 am and it was already hot. Averaged 8:10. A real grind today.

PM: Weights and core at the gym.

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
5.000.000.000.005.00

AM: 5 miles around Liberty Park. Sore from yesterday. Sat on a bench after and read Timothy Egan's The Immortal Irishman.

I may try do do some eliptickling or bike riding this afternoon.

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
9.000.000.000.009.00

9 miles on the treadmill at 7:30 pace. Included 5 x 2/4 mile at 6:30 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
10.000.000.000.0010.00

AM: 10 miles at Alta Ski Area.

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. Traveling.

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
6.000.000.000.006.00

AM: 3 mile walk along Salmon River.

PM: 6 miles here in Missoula Montana. Weights after.

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
10.000.000.000.0010.00

AM: Ran up the switchbacks to the M then did some meandering and route finding around Mt. Sentinel (Sentinel Mountain?). Finally headed south and then into national forest land in a canyon east of Missoula. Very nice run.

PM: Had lunch at the University of Montana and then went to some parent stuff with Ann. After that I facillitated the tubing trip down the Clark Fork for Ann, Abby, and Andy.

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
9.500.000.000.009.50

AM: 9.5 miles 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
6.750.000.000.507.25

AM: 6.75 miles in the gully plus 6 hill sprints.

PM: 4 mile walk. Lots of push-ups and sit-ups.

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

AM: 12 pretty hard miles up at Alta. Need a short recovery day tomorrow.

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
4.250.000.000.004.25

AM: Easy run in Draper on the Porter Rockwell. Met Scott for lunch at Feldman's Deli and talked politics, history, and music.

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

Noonish: 6.25 miles of cross training. 20 laps in the pool. Hot tub.

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

AM: Met Ian and A.J. at Einstein Bagels on Wasatch then ran the Pipeline together. Good run. Breakfast after obviously.

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
14.250.000.000.0014.25

AM: 14.25 miles on the Jeremy Ranch Road followed by a 30 minute soak in the creek after which felt great.

I saw pretty much the entire BYU mens cross country team up there. What an impressive looking group. I believe they will make a serious run at the NCAA title this year.

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. Feeling off kilter today. In a funk.

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

AM: Classic Gully Long Run super easy. Switched to the 10k tomorrow so I'll need a little more speed if I can muster it tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Deseret News 10k (6.21 Miles) 00:37:10, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.210.009.21

Today was my 12th time running this race and my slowest time since 2004. The dropoff from 35:42 in 2016 to 37:10 today is too much. I did win my age group and managed 3rd overall in the masters division.

Decided to add a more positive note. After almost 40 years of consistent racing, racing is just as fun and rewarding as it has ever been. I love everything about it, especially the hundreds of mental calculations you make during a fast race. I'll be 54 in a couple months and I need to be realistic about where my times are going to go from here. I'm grateful to have found a training/racing balance that works for me and I'm especially grateful that I'm able to compete on a regular basis.

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

AM: 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
13.000.000.000.0013.00

AM: 13 miles at 9,500 feet up at Alta. Averaged 8:45/mile.

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

AM: 3 mile walk with Andy.

PM: 5.25 mile run. Weight lifting.

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
16.750.000.000.0016.75

AM: 15.75 miles at Jeremy Ranch. Averaged 8:23. Ran into Jake and Andrea on the way back and did a couple miles with them. My only two under 8 minute pace.

PM: 1 mile

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: I was up late last night and felt tired/achy/sluggish this morning so I read some and went for a 2 mile walk. Looks like another scorcher today. Hopefully I'll feel like doing something more substantial this afternoon.

PM: Made it to the gym where I ran a leisurely 4.25 on the treadmill then some pool/hot tub recreating.

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
9.000.000.000.009.00

AM: Gully Longer Run plus 6 striders with the team.

PM: 1.5 mile warmup, weights and abs, 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
4.000.005.000.009.00

AM: 9 mile run at Alta with 5.5 miles tempo. Actually ran mile 5 on the downhill Summer Road in 5:50.

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
202.800.0014.320.50217.62
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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