Rob Murphy

August 2016

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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
211.153.007.500.50222.15
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

Another 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
6.250.000.000.006.25

AM: 3.25 easy miles around our spiffy new track at Alta High School with 3 first rate alumni - Kramer, Blake, and Jacob Allred.

PM: Went with the family to Timpanogos Cave National Monument. I've lived here since 2002 and this was my first time. Ran up and down the mountain once and hiked up and down once. Total of 6 miles walking and running. The cave was cool too.

Steak burrito at Barbacoa on the way back. Tasty!

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

10 easy miles on the Pipeline Trail that didn't seem that easy. Mid-day extreme heat.

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

Excellent Alta run this morning. 12.25 miles at 8:30 pace. We finally got rid of the extreme heat - only 80 degrees at noon - but replaced it with forest fire smoke. So it sucked to come back to the sludge air of the Salt Lake Valley. I was tempted to check into the Alta Lodge.

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
4.250.002.000.006.25

6.25 treadmill miles with 8 x 1/4 mile at 5k pace which I judge to be high 5:40s these days.

Plyo box jumps - 3 x 12 and a bunch of other strength and core stuff.

Swim and 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
5.250.000.000.005.25

5.25 miles easy. My legs felt flat as a pancake.

Looking for some Saturday morning excitement? Come over to the Murphy family yard sale. We have several pairs of gently used running shoes. 

The talent pathway should not be a comfortable place to be.

 

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
10.250.000.000.0010.25

8.25 on the treadmill and 2 miles on the stair master this morning. After, I gave my immune system a boost by exposing myself to the mold in the 24 Hour Fitness shower.

While running today I thought a lot about lack of motivation and burnout in running and I came to a few conclusions. I re-read parts of last year's article in Outside Magazine on burnout among top ultra-runners and I just got to thinking...

1. Basing your running around marathons and ultra-marathons is a recipe for burnout. This is especially true for "destination races" like Boston, New York, Western States etc. In the short term it might seem like just the opposite is true as running the Boston Marathon is so much more exciting for most people than, say, the South Jordan Marathon.   However, my experience is that these races become all-consuming of your time, energy, and thought processes for weeks and months prior to the race. The expense and prestige of running such races might also force you to adopt a rigid 16 to 24 week training plan that you feel like you have to conform to. After a while your life becomes hostage to "the race" and "the plan". Runners are also more likely to get injured when they commit to running such races months in advance. They are also more likely to run them anyway if they get injured because they have invested so much time and money. 

2. If your goal is to race marathons and ultra-marathons and not just finish, you will probably only last a handful of years in this sport. Especially if you insist on doing more than one or two a year. It's better to train to race a quality 5k than it is to slog through a marathon with a goal of finishing. The fitness that comes from racing 5k's is better for you in the long run as well.

3. Basing all your family vacation plans around your running and racing plans is NOT sustainable. You may have a spouse who is a good sport and claims to enjoy this but they probably don't. After a while you will sense this and feel guilty. Racing on vacation is great but it should be incidental to the vacation and you should stick to shorter races.

4. If you want running and racing to be a meaningful part of your life for many years it has to be sustainable. My advice is to focus  more on process goals. Adopt the mantra "the process is the goal". Don't adopt a rigid annual race schedule that you feel compelled for some reason to stick to. Make training and fitness your goal and think of how to organically fit it into your life. Accept the fact that there will be an ebb and flow to your racing fitness throughout the year depending on what else is going on. If you have a great stretch of traing and everything is clicking, start looking for a race to do the next weekend. Make it a 5k or 10k or a shorter trail race - there's no need to go to the physical and mental well every time you race for hours on end.

5. It's important to push yourself and stretch your limits and this involves going outside your comfort zone. However I would say that if you have more than one run a week where your attitude is "I have to run" rather than "I want to run", you are headed for burnout.

6. Know the difference between building your body up and tearing it down.

That's it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Gully Longer Run with Kramer, Jacob, and some of my younger runners. Kramer really looks fit. He won the Raspberry Days 5k up at Bear Lake Saturday in 17:05 which included a 5:05 last mile.

PM: I mile warm-up. Weights. Plyos. Core.

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
8.000.001.000.009.00

PM: 8 miles in 59 minutes on the treadmill. 1 mile on the stair master at the ultimate level (14) of stair mastering.

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
7.750.000.000.007.75

Easy miles on the Porter Rockwell. Ran into Nan Kennard and chatted for a while and got to introduce her to some of my runners.

Camping up at Albion Basin tonight and Alta run tomorrow.

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

Alta run after camping and not sleeping well. Tired.

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

Day off.

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
7.400.000.000.007.40

Easy run up in Park 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
9.500.000.000.009.50

Liberty Park loops plus 6 long striders. Jump rope 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
6.250.000.000.006.25

Easy treadmill run. Thought a lot about changing my general coaching philosophy to one that makes the runners I coach more comfortable and me less stressed out.

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
10.000.000.000.0010.00

7.5 miles on the treadmill and 2.5 miles on the stairmaster. Followed that up with a swim.

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 6.25 on the Porter Rockwell

I've just been feeling flat lately. Not injured or anything, just tired. Considering taking next week completely off of running. Just some lifting and cross training.

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
13.500.000.000.0013.50

13.5 miles - last Alta run of the summer. 8:22 pace which is pretty good.

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

Zero.

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
11.000.000.000.0011.00

AM: 3 miles on the JRR with Team Alta.

PM: 8 hot neighborhood miles. Yes.

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
10.000.000.000.0010.00

Up and Round Valley in PC where it was hot but not really hot...

9.5 miles of trails

6 barefoot striders

Bodyweight strength training and core at the nifty outdoor gym they have up there what with their high tax base and all.

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
7.253.000.000.0010.25

10.25 mile treadmill run. At the gym. In Sandy. After work.

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
4.250.002.000.006.25

6.25 mile treadmill fartlek.

Weights, plyos. Missed a plyo box and took a big chunk of flesh out of my shin. Bled a lot. Freaked people out when I hopped in the hot tub. Kidding! It hurts though.

I dedicate today's workout to Cpt. Alan Jones USMC. Google him.

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
0.000.000.000.000.00

Takin' a day off.

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

Another day off. And I'm ok with that.

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
6.250.000.000.006.25

Squeezed in some treadmill miles. 2 mile walk around the Avenues at 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
7.500.000.000.508.00

AM: A mile or so running around and jumping hat bales.

PM: 7 miles at Liberty Park with some High Quality(!) striders.

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

Cool running on the Jeremy Ranch Road this morning with The Krongs and Abby. Abby was a trooper for 10.5 miles so congrats to her. Then I did a little jaunt up and down the Pony Express Trail for a bit to get 12.5 miles. Ann made a great breakfast when we got home.

Tiime to slip back into summer mode now and take a nap.

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
2.500.000.000.002.50

AM: Super easy 20 minute eye-opener around the Alta track.

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
5.000.002.500.007.50

Treadmill run with 10 x 1/4 mile starting at 6:03 pace and working down to 5:48 pace.

I am king of page 2 of the mileage board now.

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: 100 push-ups, 100 sit-ups

PM: 8.25 sandwiched between the end of school and the meet. Blah meet.

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
211.153.007.500.50222.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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