Rob Murphy

Dash For Donation 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: 27.55 Month: 91.90 Year: 1971.66
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
138.000.000.003.11141.11
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

AM: 3 mile walk.

PM: Bike ride with Andy.

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

AM: 8.5 miles on the Pipeline. Started in the dark at 6 am.

Here's a thought. I pulled my copy of The Complete Book of Running by Jim Fixx off the shelf and began skimming this evening. I got it for Christmas, 1979 when I was a freshman in high school. It's pretty surprising how much of the information is still solid today. What really got me thinking though was the tone of the book. Fixx wrote it in the early years of the first running boom of the 1970s and his own life was transformed by the sport along with millions of others. There's this general tone of optimism and excitement like the human race has just discovered something transformative after thousands of years of civilization - peole should get outside and run. I remember the excitement of those years and the energy you felt at every local 5k or 10k.

When was the last time something like that happened? A mass movement that prompted millions of people to embark on something new and positive?

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
6.500.000.000.006.50

AM: Went with Abby up to Jeremy Ranch and ran to the barn and back. Beautiful morning but the run was a struggle.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Dash For Donation 5k (3.11 Miles) 00:17:59, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.003.115.11

AM: Good race. Competed hard. Didn't wear a watch. I will abide no talk of this 5k actually being 3 miles.

Today's race was the Dash For Donation 5k which is being held in conjunction with the national transplant games here in Salt Lake this year. So the race was really 3 races in one. An open race, a race for transplant recipients, and a race for living (obviously!) donors. Ashton Arndt, one of my former runners at Alta, is the recipient of a liver transplant (from his mom!) and is a legend at the transplant games. It was great to see him today and just an honor to know him. Also got to see some former friends and aquaintances from South Carolina who are in town for the games. Some pictures are on my twitter @murphy_rob

I was planning on a decent run afterwards to get my mileage up to 50 but I spent too much time socializing. Now it won't happen and I don't care.

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
6.250.000.000.006.25

AM: Dropped Abby off at church for a church trip for the week then went over to West High to watch the Transplant Games 1500. Ashton won as usual. That whole event is a celebration of life. I met a guy today who donated a kidney to a complete stranger he read about in a newspaper. I also overheard a conversation involving a woman close to my age who said she had lived 3 years with her new heart and was praying for 11 more. 

Noon: Went to the gym and did 6.25 miles on the "helixtipical stepper" and then swam 30 laps. Might cut back on the running for a while to get rid of my plantar fascitis.

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

PM: Mounted my 1993 Specialized Hardrock mountain bike and rode 21 miles. I'm pooped! My butt will make me pay tomorrow as the seat is narrow and the bike has no suspension. But hopefully my foot will thank me. Going to cross train until its' better.

Also walked 2 miles in the gully at practice.

125 push-ups. 125 sit-ups

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: 2 mile walk.

PM: Walked to the gym then did 8 more miles of cross training with some intervals of sort tossed in. Body weight strength training - push-ups, abs, pull-ups, dips etc... walked home.

Finally got an audible subscription. Andy and I are listening to Band of Brothers by Stephen Ambrose driving to and from practice and I'm listening to The Swerve: How the World Became Modern by Stephen Greenblatt on my own.

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: 6.25 miles on the Porter Rockwell.

PM: Tubing up and down the Portneuf River. Hiked back up after tubing down. Nearly lost my life.

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
0.000.000.000.000.00

AM: Long walk with Ann. That's it.

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
7.250.000.000.007.25

PM:  7.25 at Jeremy Ranch at sundown. Very nice.

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: 10 mile bike ride with Ian and AJ (they were running) around Sugar House Park.

PM: 6 and weights. Hot tub.

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
6.250.000.000.006.25

AM: Late morning at JRR. Out to the barn and back. Hot and smoky. I'm laying low until some semblance of decent weather/air returns.

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
8.000.000.000.008.00

AM: 8 miles on the JRP with Jeff Shadley who's here dropping his young one off at college. 8 minute pace. Cloudy and a bit humid but not as hot. Smoke less awful 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
0.000.000.000.000.00

No running. Lots of walking.

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
7.000.000.000.007.00

AM: 7 miles on the Porter Rockwell. First 2 with Andy. Went to the batting cages and got an Icee 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
6.000.000.000.006.00

AM: 2 mile walk, 6 miles on the treadmill, and some swimming. Then maxed out on push-ups at 67.

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

No running, too much work.

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: 11 miles at Jeremy Ranch. Had to take Andy to baseball practice whe I got home and walked a couple miles around Liberty Park plus a lot of push-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
0.000.000.000.000.00

PM: I rode my trusty mountain bike 21 miles then watched San Andreas with Dwayne-The-Rock Johnson with Andy. A masterpiece!

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
8.000.000.000.008.00

AM: 8 gully miles at XC practice. Felt great. Hot tub 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
6.000.000.000.006.00

Wrapped up prep for the 2018-19 school year and the arrival of new tykes tomorrow.

PM: Trotted around Liberty Park 4 times during Andy's baseball practice. By the 4th lap I felt pretty good which is the way of my runs these days.

Looks like the criminality of the current occupant might be finally be catching up with 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

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

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
5.000.000.000.005.00

5 easy miles with the team.

Ugh! Busy week. taking some down time and just going with the flow for a couple weeks. Went to Andy's first Babe Ruth league game toningt.

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
6.500.000.000.006.50

PM: Hot 6.5 miles on the Round Valley trails in Park City. I deove up there because I thought it would be cooler. It wasn't really.

133

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

AM: Easy 4.25 around Liberty Park. 7:57 pace. Walked a couple miles with Ann after.

124

PM: 3 miles easy.

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
3.000.000.000.003.00

PM: 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
7.250.000.000.007.25

PM: 7.25 miles in the gully at practice. 56:31 for a 7:48 average. 

138

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

PM: 6 miles on the "helix".

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
138.000.000.003.11141.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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