Rob Murphy

5k Dash for Donation

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRob Murphy's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

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
154.250.0012.610.00166.86
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles at Round Valley. Hot! 8:05 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles in 1:50 at Alta Ski Area

Splits: 10:07, 9:31, 9:34, 8:05, 7:58, 8:03, 8:57, 8:24, 8:08, 8:06, 7:47, 7:34, 7:45

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
6.000.000.000.006.00

AM: 10 miles alternating 8 minute miles and 5:45 miles. This would have been a very good workout for me if I hadn't been riding a bike. Pacing Ian on his workout.

12 mile total bike ride including the commute to and from Sugar House Park.

PM: Waited for the mercury to hit 99 degrees then went for a 6 mile run, all on pavement. Just lovely!

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
3.500.000.000.003.50

AM: 3.5 miles at Sugar House Park. Planned on a longer run but I felt like a turd mostly due to the fact that Andy had a sleepover in the tent in our backyard with a bunch of neighbor kids and they kept me up most of the night.

Book Review: I read Peak Performance by Steve Magness and Brad Stulberg. This book has received a lot of buzz in running circles because of Magness and I know that the BYU cross country team has it as assigned reading for the summer. I gave my copy to Kramer when I finished. Lots of good insights and a good distillation of a lot of the research that is out there. My main problem with the book is that the authors are about 30, don't have kids, and haven't really lived life. I'm not saying I can't learn anything from a 30 year old with no family (both authors are genuinely bright and thoughtful people), but I do have a hard time embracing them as my "life coach". 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Race: 5k Dash for Donation (3.11 Miles) 00:18:24, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.110.006.11

Super happy with this time - only 4 seconds slower than Draper Days on a much more hilly course. 2 plus laps around the Sugar House Park road loop. I finished second to Jake Krong who ran 16 something in his annual race. That makes 6 races for the summer of '17 with a trail 15k next weekend.

Mile warm-up, 2 mile cool down with Jake and Andrea after.

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
15.000.000.000.0015.00

15 miles at Alta Ski Area. 8:35 average

Run, eat, read, nap, eat, read, nap.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 15 mile bike ride around Sugar House Park. 4:10 average pace.

Lots of push-ups, core.

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

10.25 miles on the Round Valley trails in Park City. Pretty cool at 2 PM! 

8:05 average with a lot of hills.

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
8.000.000.000.008.00

AM: 8 miles at Alta. Went up the steeper Cecret Lake Trail (?) instead of the summer road.

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: 10 mile bike ride at Sugar House Park during practice.

PM: 5 miles around Liberty Park. I also stopped neglecting my neglected striders. 6 of them.

I went into school today and told them that this would be my last year coaching. 22 years is a long time but the main reason is that I'm not getting kids, especially girls out for cross country anymore. I'm not connecting with kids the way I used to. It's also true that coaching cross country, especially the way it's done in Utah, is becomming a full time job and I'm just running out of energy. Maybe after a 2 or 3 year break I'll feel like doing it again.

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
2.000.000.000.002.00

2 miles while laying out a new xc course at Crescent Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Race: Park City Trail Series 15k (9.5 Miles) 01:08:05, Place overall: 9, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.009.500.0011.50

Good race today. Stayed up late last night and ate poorly yesterday. Felt sluggish and tired at the start but worked into it by mile 3. Loved running the downhills and switchbacks on the single track in the middle miles. Overall masters winner, a 40 year old, beat me by about 15 seconds.

So my summer racing season is over.

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

No running. Some walking and biking.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: 8.5 miles in the gully.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: Six miles up and down a mountain near Salt Lake City.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles at Alta Ski Area with Kramer and Tayte Pollman. 8:29 average.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles on the Porter Rockwell. Road run. 7:40 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 4 miles around the neighborhood.

Went to work. Sat in meetings.

PM: Jump rope, weights, core. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 miles on the Pipeline Trail then some blueberry pancakes.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Hard run today. 11.5 out and back on the Flying Dog. Great run up into the aspen groves with lits of shade. Had to contend with lots of mountain bikers on the way down. Then 4.5 miles on the Jeremy Ranch Road finishing at Morman Flats. Followed it up with a swim/soak in Little Emigration Creek.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off day. Played some baseball and watched some eclipse. Made my classroom spiffy for students on Wednesday.

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
8.000.000.000.008.00

PM: 8 miles plus 6 striders at Liberty Park. Sluggish at first but worked into this run and finished with a general feeling of bliss.

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
0.000.000.000.000.00

The return of right knee issues. Icing tonight.

Started year 22 teaching today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

2 mile walk. Push-ups, sit-ups, core.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 100 push-ups, 100 sit-ups

Progress! Walking without much pain.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Had the honor of hosting the Region 7 pre-region meet today. First time meet-directing in forever. Went well though. Lots of reminders on how I need to give myself a break and deal with my general pessimism.

Ran a pain free 4 miles total.

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
154.250.0012.610.00166.86
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com