Rob Murphy

Pocatello Half Marathon

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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: 36.00 Month: 86.25 Year: 1904.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
157.5013.101.830.00172.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Pocatello Half Marathon (13.1 Miles) 01:18:54, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0013.100.000.0015.10

Short race report for now.

I'm so thrilled with how I ran today. I had no idea going in what I could run since I haven't raced and my training has been inconsistent.

Took the first three miles easy - 19:00 at 5k. Then I ran 58:54 for the last ten miles which was great. I ran every mile right at 5:55. This is the third straight year I have finished second in this race to three different guys. This year it was Grey Augustus from Idaho Falls who got me by about two minutes I think. 

Justin Park ran 2:26 to win the marathon. He really looked good. Jeff Shadley was under 2:40 to finish second. 

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Comments(19)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Beautiful morning here and I really wanted to run but my heel is aching bad.

Three mile walk instead. Maybe some swimming 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
13.250.000.000.0013.25

AM: Did my Old Man three mile walk/jog around the neighborhood. I'll give myself one mile of running. To make myself feel even more Old Mannish, I ran (walked) into Jon Kotter and Nate Ogden and had a nice chat with them by the Blue Plate. This neighborhood just keeps getting faster all the time.

PM: 12:25 hot miles up at Jeremy Ranch.

I don't know if I've ever mentioned this but my son Andy is obsessed with money. I think his main role model is Mr.Krabbs from Sponge Bob. He never walks by a newspaper machine, drink machine, pay phone without checking the coin return and looking under the machine for money. He also collects aluminum cans. Up at Jeremy Ranch today he was picking up cans on the side of the dirt road while I ran when a man in a big white truck stopped and asked him if he was picking up cans. Then he told Andy that he was the "owner of this here ranch" and gave him five dollars for helping keep his ranch clean! 

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today.

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
10.500.000.000.0010.50

5.25 miles at AM cross country practice. Slight chill in the air!

PM: 5.25 more miles on the treadmill while my boys were running in the gully. 

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
1.000.000.000.001.00

AM: One easy mile warming up with my team. Had the boys run 6 x 200 this morning. Kramer was running them in the 27-28 range without too much trouble. Makes me wish I was young again.

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
8.250.000.000.008.25

AM: 400 floors on the stair master torture device at 5 AM.

Big meet this afternoon - workout will probably be running around the course screaming. 

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

I wandered up to Jeremy Ranch at 8 AM hoping to bump into someone up there to do a longish run with. It figures that the one Saturday I can make it up in the last month there's nobody else there.

Pretty nice solo run though - 15 miles in 1:54. A bit faster than I normally do that run.

Had a pretty good meet for my boys last night. I should comment on the ridiculous improvement in high school XC in Utah over the past few years.The Murray Invitational is a good comparison because the course has remained standard and the weather is almost always the same.

In 2006 Davis won the meet with a combined team time of 1:25:04 and 89 points. My Alta team finished 3rd out of 30 teams with a team time of 1:27:20 and 136 points.

Fast forward to this year. Davis runs 1:21:40 and has to win on a 6th man tie-breaker. Their team score was in the 80s, virtually identical to what their 1:25 got them in 2006. My boys ran 1:25:53 to finish 8th out of 37 teams. We had 309 points!

My #1 runner, Kramer Morton finished FIFTH in 15:51.

In 2006 Luke Puskedra of Judge WON in 15:56. 

 

PM: Super easy three miles in the neighborhood. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: Went to Liberty Park and did 3 laps around the wood chip.

6 x 100-150 striders after. I ran these pretty fast. I need to do these more often. I also need to think about why I obsess so much over every little detail with the runners I coach and I basically just wing it with my own training.

PM: 2.25 mile jog warm-up. Weights. Did only one set of most lifts as I haven't lifted for a couple months and I don't want to be too sore tomorrow. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.250.000.000.000.25

Walked a hard three miles this morning - about as fast as Stonewall Jackson drove his corps of the Army of Northern Virginia in pursuit of Hooker at the battle of Chancellorsville.

 

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Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Fifteen easy miles just cruising around the Sugarhood. 

For some reason I had Golden Earring's "Radar Love" going through my head the whole time. 

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
5.000.000.000.005.00

Five miles waiting for Abby at swim practice.

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

Around the neighborhood in the evening.

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
1.000.000.000.001.00

I'll give myself a mile of running around the course at our meet tonight.

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Hard trail run way up high in the mountains. If fact, I don't think I dropped below ten thousand feet for more than a couple miles.

Drove up to the top of Albion Basin and parked. Lots of running around there and over to Snowbird. Then across Catherine's Pass and down into Brighton and back. Lots of hard climbing. I was planning to go a bit more but, quite frankly, I was tired.

Trail running is so slow. I used to wonder why we have so many guys on this blog who log more mileage than the ultra runners on the blog. But it took me FOREVER to run 17 miles today. I think my fastest mile was 8:02. It drives me crazy to look at my Garmin and see 13 minute pace with my heart exploding out of my chest.

I'm going to have to make the mental adjustment. 

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Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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I think I'm going to take the day off. My legs are really, really, really, really, really, really, really sore from my mountain running adventure yesterday.

Much of the climbing and descending was similar to Grand Canyon running. But, yes, I am a little annoyed that a 17 mile run has left me so sore.

 Anyone who wants to congratulate my #1 runner - kramer.fastrunningblog.com - on his victory and course record at the Herriman Invitational on Friday is welcome to do so.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Too sore. Too busy. Too wimpy.

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

AM: Five easy miles with my team plus some barefoot striders. Still sore. If I had known that run Saturday was going to wipe me out for three days I probably would have scaled it back some.

Off to my 7:15 AM "Professional Learning Team" meeting. Dilbert would love this, 

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

3.5 easy miles this morning. I was going to run 8 but while I was running I remembered I have some kids coming in at 7 AM for extra help this morning. I have a meet tonight so this paltry effort will be my only run of the day unless I want to head out at 9 PM.

My alarm went off at midnight for some unknown reason. Hard to get back to sleep. Sluggish run. 

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
3.500.000.000.003.50

3.5 miles at AM cross country practice.

My son Andy turns seven today. This afternoon I will be taking a bunch of kids to Jump-Around-Utah to exhaust themselves on blow-up bouncy things. Then the birthday party. Probably no PM run. 

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Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Nice 5.5 mile run early around Sugarhouse. Cross Country meet tonight in Salem Hills (wherever that is!). Kramer will be able to match up with the American Fork boys (U.S. #10) Should be a great race. Won't be home until about 9 so no run this afternoon.

Kramer is really challenging me as a coach. He's improving so quickly that it's being a challenge for me to keep out ahead of the Kramer train! 

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Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles in 55 minutes around Sugarhouse. Spectacular!

You know, I was thinking while I was out on my run today that I should put together my own training manifesto. Except manifestos are strident explanations of principles and beliefs and the older I get, the less certain I am of everything - politics, religion, teaching, training, racing, parenting.... I could go on. There was a time when I was much younger when I was much more strident on each of those topics. Now, uncertainty prevails in my mind.

Still, I have been coaching for sixteen years and training/racing seriously since the late 70s. I've coached three state champion teams in track and cross country, many region champions, and lots of All State runners who have gone on to have successful running careers. I have advanced certifications from USATF and the USTFCCCA and I might have read every word ever written about distance running. I have even won state "Coach of the Year" awards. In short, I've managed to convince a lot of people that I know what I'm doing.

But despite all that I can honestly say that I still have much to learn and there are days when I don't think I have a clue. Despite all that, I still DO NOT have a coherent philosophy of training runners that I believe in above all others. I agonize over the workouts my runners should do on a particular day when you would think it would be automatic by now.

So I probably won't be writing "Murphy's Training Manifesto" which is sad because people like manifestos and eagerly follow those who write them (except maybe the Unabomber). Mine would say things like "high mileage is good but then again I've seen Sebastian Coe break world records on 30 miles per week". And "strength training is essential but many of the greatest runners ever never spent a second on it". People don't like that.They want answers!

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Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: Took the dog to the park so he could run some intervals. Walked around the neighborhood with Andy so he could hunt aluminum cans. Watched talking heads on TV drone on about the election. Ate blueberry pancakes that Abby made that were done perfectly on the outside but filled with runny batter on the inside. Vacuumed the house. Read my new favorite website/blog - www.grantland.com. Contemplated whether or not the Ute's move to the Pac 12 was a wise move or not. Cleaned up Abby's pancake mess because she's great at cooking but not so much into cleaning up. Took the kids to church.

PM: Niner around SHP in 68 minutes. Pretty warm and muggy. Came to a decision about my running for the rest of the year. 

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Didn't run today but I did give my "Three CrisesThat Led To The American Revolution" lecture three times which gets my heart rate up pretty high. That's four hours of lecturing.

Blasted Redcoats! 

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Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four miles on the elliptical plus 30 minutes of weights and core exercises.

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Two mile walk around Sandy while my boys ran in the early AM.

 

Skipped the evening workout in favor of swim practice, violin lessons, and TCBY with Jake, Andrea, and LuLu. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Highland Park Jog-A-Thon (1.83 Miles) 00:19:00, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.001.830.001.83

This is a race report for Andy Murphy - dominator of all 1st grade runners.

Today I ran the Jog-A-Thon at my school. We were supposed to be running for 20 minutes and my dad set a goal for me to run 2 miles even though I just turned 7 this week. I ran a lot because my dad wouldn't let me walk very much like all the other kids even though my face was really red and I was super tired. Then they made us stop at 19 minutes which made my dad cranky because his Garmin said 1.83 miles and he was planning on making me sprint for the last minute to see if I could get 2 miles. I think he was going to file a formal protest with the principal but my mom convinced him not to.

My 1 mile split was 10:07 and my dad told me that I would have to pick it up some and that I wouldn't be able to swerve out of my way to high five my mom at the end of each lap because it was costing me time and making me run farther. 

Still, I think my 13 laps around the playground was the most from the first grade and I crushed all the kindergarten kids. 

PM: A brisk three mile walk. Stopped at Great Harvest for a loaf of bread along the way.


I really liked the free water bottle with my name on it that I got and the snacks that they gave us when we finished. 

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

I took my team up to the Park City Invitational today. This meet keeps getting bigger every year with 28 teams this year. They have a tough, hilly, three mile course and usually lots of good competition. The main reason we chose this meet and not Westlake was because Kramer and I wanted him to race Ben Saarel from Park City who is currently ranked in the top 25 nationally. We just assumed Ben, from Park City, would be running the Park City Invitational. Racing Ben has been Kramer's obsession all week and we liked his chances so we were really bummed to learn that Ben was on a college visit to the University of Colorado.

Chuck Mitchell from Herriman gave Kramer a great race though and Kramer at least had the satisfaction of crushing Ben's course record with an awesome 15:08. The old CR was 15:21.

Alta Times:

Kramer Morton - 15:08

Conner Anderson - 16:39

Jacob Crosby - 16:44

Pasha Gledhill - 16:59

Blake Bennion - 17:05

Brad Biggs - 17:16

Davis Mcdermott - 17:23

These are good times for this course and the 6000 foot altitude. Normally they would be good for a lot better than 6th place overall but such are the crazy heights XC running in Utah has reached. Still, I'm thrilled with Kramer's 4th straight win. I don't like the 1:30 gap between my#1 and #2 runner. Need to get that down to about a minute.

The Sugarhouse Park CR for state is 14:54 set by Luke Puskedra in 2007. Kramer is going to go for it on October 17th.

 

Gave myself two miles for my running around the course. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: Walked to Sugarhouse Park and back for cross country practice. Had the boys run the state course plus a few extra miles

Went to the gym after and lifted weights plus some stair mastering.

PM: Three mile walk in 51 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
10.500.000.000.0010.50

One week of rest and generally no running except for around cross country meets and my foot doesn't feel the slightest bit better. Maybe worse.

Knees feel better though. 

PM: Stairmaster workout

25 floor easy warm-up then some stretching.

453 floors in 60 minutes.

I walked over to Barnes and Noble after the gym and read The Little Red Book of Running by Scott Douglas. There is absolutely nothing in this book that I don't already know but I love reading it nonetheless. I think I'm going to buy several copies and give them out as awards after the cross country season.

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
157.5013.101.830.00172.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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