Rob Murphy

August 2011

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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: 14.25 Month: 93.50 Year: 1497.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
298.005.009.253.50315.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Met my team at 8 am in The Gully. Sort of invented a new route while running with Celeste and Carolyn. We dubbed it "The Gully Longer Run".

PM: 5 miles on the treadmill at Steiner.

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
2.000.000.000.002.00

I didn't run with my team at practice this morning as someone had to hold the stopwatch. But Ann and I are staying up at the Alta Lodge this evening (my mom is visiting), so I should get in a couple decent runs this afternoon and tomorrow morning.

pm: Went for a long hike with Ann. Ran some. I'm calling it two 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
18.000.000.000.0018.00

As usual with my runs up at Alta, I call this an easy run, but it really isn't. Twelve miles on the trails up to and around Albion Basin.

PM: Six miles on the treadmill pretty easy. 

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
4.500.000.000.004.50

Easy run in Sugarhouse Park before practice. Had the annual team breakfast at my house after. Might not do any more running today. We'll see.

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
14.500.000.000.0014.50

Well, I wanted to do a hard LT run this morning, but I just didn't have the energy or enthusiasm. Settled for an easy 7.5 with no purpose other than putting in the miles.

PM: 7 more miles on the treadmill at Steiner.

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
8.500.000.000.008.50

Easy 8.5 around Sugarhouse.

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
18.000.000.000.0018.00

Some of the hardest "easy" miles I ever ran today.

The family was in the mood for a quick late Summer getaway so we deove up to Logan on Saturday and stayed in the spiffy Baugh Motel. This is an old school 1950s style motor court with all the rooms on ground level, a really nice pool with a 10 foot deep end (certainly used to have a diving board before lawsuits brought an end to that era). Of course, Abby and Andy spent almost the entire time in the pool along with Steve Anderson's kids who came over to visit.

Steve and I ran 18 miles this morning along the BST up to Logan Canyon and then up the Logan River Trail and back. New run for me so I really enjoyed it. Got back to the motel 10 minutes before the breakfast closed, downed a pile of french toast, eggs, and sausage. Then spent about two hours in the pool after convincing Steve to skip church and bring his girls over for some more swimming. Glad I could be such a positive influence.

Drove home via the Golden Spike National Monument so we could do some train/history stuff.

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
11.000.000.000.0011.00

Nice eleven mile run mostly on the trails in the Dimple Dell Gully. I guess I'm a trail runner this week. It got hot pretty quick this morning.

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
10.250.000.000.0010.25

Some fairly easy miles on the treadmill. 1:11.

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
12.000.000.000.0012.00

Awesome twelve mile trail run at Alta. Took the Albion Base route back down which is much steeper than the Summer Road route.Then did 2 x 1/4 mile back up at a very hard effort which amounted to about 10 minute pace. Good Grand Canyon prep for the quads.

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

8.5 miles on the treadmill in 60 minutes.

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

12.5 miles around Sugarhouse Park in 1:29.

This will be a fairly high mileage week for me and I'm feeling ok generally. I don't have any aches or pains, but I'm definitely lacking that feeling of speed in my legs right now. Possibly the lingering effects of Des News and two marathons and three half marathons since late April..

I've got three remaining events this year. The Pocatello Half over Labor Day weekend, the USATF Masters marathon championships at Twin Cities on Oct 2nd (one day after I turn 47), and my second annual Grand Canyon R2R2R three weeks after Twin Cities.I need to balance the right amount of mileage and the right mix of workouts with plenty of recovery time.

Goals: Pocatello - 1: 16, Twin Cities - 2:38, R2R2R - Finish

I might retire after that.

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
9.000.000.000.009.00

Nine miles in 64 minutes in City Creek Canyon. I was forced by a busy morning schedule to run at 3 PM so it was 95 degrees. Not really a fun run.

I'm hoping to come up with an idea for a fun, cool, long run tomorrow morning.

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
2.250.006.250.008.50

I finally did something that could be called a workout. But I didn't like it.

Walked up to the gym.

Ran a 1.25 mile warm-up on the treadmill.

Ran 6.25 miles in 36:30

Mile cool down

Walked home

It was really humid. My clothes were soaked after the run. Reminded me of the old days back in Florida.

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
18.500.000.000.0018.50

10.25 hilly trail miles in The Gully. Heavy rains in Sandy last night meant that the sandy portions of the trail were more packed down than usual and, hence, faster. Ran winth my top Sophomore, Kraemer Morton. Always a good sign when a wee lad can hang with me on a 10 miler.

First time I've used "hence" in a blog post.

PM: 8.25 miles on the treadmill.

Went to the eye doctor today and, as I suspected, I'm blind. So, starting next week I'll be sportin some fine new horn rims. Remember the kid in The Sandlot who faked drowning so he could get mouth to mouth from Wendy Peffercorn? That's what they look like.

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
0.000.000.000.000.00

I'm taking a rest day today. First day back at school and everything is going well. We have a new principal who is making a good first impression despite his extreme youth.

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
13.000.000.000.0013.00

Thirteen incredibly awesome miles on the trails at Alta. Always my favorite run and, as we approach late August, I get sad thinking about how I will have to soon give up those trails to 500 inches of snow.

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
11.500.000.000.0011.50

11.5 miles at 7 minute pace except for the last mile which was 5:40.

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
2.255.003.001.0011.25

 Treadmill fartlek.

1.25 mile warm-up in 10 minutes

60 minute fartlek - 24 minutes between 5:27 and 6:00 pace. Changing pace every 2-4 minutes.

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
10.500.000.000.0010.50

10.5 miles in the Gully and along Dimple Dell Road with Tyler Ross. So, about half road, half trail.

It's going to be really hot today. 87 at 10:30 this morning.

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
21.000.000.000.0021.00

21 miles in 2.5 hours on the treadmill. Yes, I said treadmill. Because I'm muy loco.

First day of school tomorrow the beginning of year 16 in the classroom. Sometimes I wish I had started teaching in my early 20s like most of my colleagues. Then I'd have about 25 years in now and would be pondering retirement. Of course I would never retire at 52, but it would be nice to have the option of collecting a nice pension and continuing to work.

I'm always excited about the first day and have always said that if I wasn't then I would have to look for another line of work.

My girls cross country team should be excellent - possibly one of the top 25 in the U.S. Of course Marc Bloom  doesn't know than because he's not nearly as plugged in as he thinks he is. Oh well, we'll sneak up on everybody like my 2008 boys did.

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
6.500.000.000.006.50

6.5 easy miles (7:15 pace) with the cross country team. Hot at 3:30!

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

Work - coaching - back to school night - tired = no running

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

Fourteen hard, hilly miles at Alta Ski Area with the Alta cross country team.

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

Arrived at work at 6:30 AM. Got home at 9:00 PM.

Was listening to local talk radio the other day and this guy said that teachers were really well paid since they only work seven hours a day. 

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
11.250.000.000.0011.25

A hard 11.25 miles - 97 degrees at 4:30 this afternoon.

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
7.250.000.000.007.25

Seven brain frying miles

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
20.000.000.000.0020.00

Interesting morning.

I really wanted to get in a nice long run early before it got too hot. But Abby woke up early with me and, since I feel like I haven't seen my kids at all this week, we loaded the dog in the car and went to the park. So I didn't get going on the run until after 8. By then it was getting warm and my motivation was lagging.

So I headed out unsure of exactly what I was going to do or how far I was going to run. Usually not a recipe for a quality run. So I was plodding along 21st East towards Foothill when I ran into James Moore (fiddy) running much faster than me in the opposite direction. I believe he was sent by God to provide me some motivation :) I made a U-Turn, convinced him to make a short detour past my house so I could grab some Gatoraid and a GU and joined him for the rest of the run.

So, managed a nice, hard, hilly 20 miler with a lot of good conversation.Quite a few miles in the low to mid sixes in the middle and a long, hard slog up to Wasatch Blvd. around 11 miles. Ended up doing 20 in 2:22 (7:07 pace). 80 degrees at the end.

All in all, a really good run as I push towards Twin Cities in a few weeks. Thanks James! Hope I didn't slow you down too much.

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
2.500.000.000.002.50

6 AM: Easy run with the cross country team. Legs feel pretty good after yesterday. Maybe a few more miles this evening.

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
5.500.000.002.508.00

So I did this run today where I ran a little bit fast and a little bit slow. I call it my "little bit fast, little bit slow" run.

Ran slow for a while then ran a half mile at about 5:10 pace. Then I ran slow some more then I ran a quarter mile at 5:00 pace. I repeated this about six times.

When I was running the fast parts I was thinking I should call myself "Speedy McSpeedypants".

 

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
11.000.000.000.0011.00

Easy eight miles this morning around Sugarhouse Park.

I'll probably get in a couple more warming up and cooling down with the team this afternoon at our Pre-Region meet.

Three more in the PM running back and forth over a cross country course.

The Alta boys and girls triumphed mightily at our meet today over the six teams in out Region. Been a while since my boys won a big meet. The times weren't that great as it was in the mid 90s and very windy, but I was pleased with how they competed.

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
298.005.009.253.50315.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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