Rob Murphy

September 2014

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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
146.100.000.000.00146.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Beautiful run around Liberty Park. 6.25 including some fast striders. The kids waded in the fountains while I ran. Left just as the Labor Day crowds were getting crazy.

PM: 3 mile walk.

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

PM: I got home from work and took Andy to baseball practice at 6:30 over at Whittier Elementary. Walked 3.25 miles around the neighborhood while he practiced. Threw in a few minutes of running for mental health purposes.

Picked up a couple ice cream sandwiches on the way home and ate them in the park. Played on the playground until it got dark and we had to go home. 

Dr. Randy Roberts from Purdue University agreed today to come speak to my students in March. I'm fired up about that because he's the best! Great scholar, great teacher, and a real inspiration for my students.

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
6.000.000.000.006.00

Six miles around the neighborhood plus a bunch of rope skipping and 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
6.000.000.000.006.00

6 miles at Liberty Park with 6 striders. Each one was a tenth of a mile and included about 3 meters of max effort running.

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

Not sure I'll get a run in today. I was planning on going at lunchtime but I just remembered I have an AP teachers meeting then. Practice after school, Andy's baseball game at 5:00 - the running gods aren't smiling on me. Maybe I'll circle Andy's little league field durning his game if I can deal with the wierd looks from other parents.

I'm reading The Boys in the Boat. Most fun I've had reading a book in a long 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
8.000.000.000.008.00

Eight miles in The Gully with my team. I ran with my top three girls who, as it turns out, are capable of running a lot faster than they think they can. Ashley and I ran her last mile in 6:44.

The long, hard tempo is a weekly essential for cross country runners.

Nice little swim in the pool after and a hot tub soak. Then another swim in the pool.

 

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

7.25 miles in The Gully with Jeff, Justin, and Walter. Enjoyed a swim and an AWESOME Hampton Inn breakfast with the Shadley's after.

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
9.000.000.000.009.00

Nine miles on the Porter Rockwell Trail during practice. Threw in some barefoot striders in Draper Park for good measure.

Both teams looked good 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
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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
7.250.000.000.007.25

I just deleted Greg McMillan's "How to Break Two Hours in the Half Marathon" podcast he sent me. Didn't even read the email.

If I keep up the way I've been going, I may have to undelete it.

PM: 7.25 mile treadmill run.

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
9.000.000.000.009.00

7.25 miles in The Gully. There are a million sunflower's along the trail.

Ate an apple after. I made a resolution to eat as many apples as bananas.

We're doing 9-11 stuff in class today. Kind of puts me in the same funk I was in on that day.

PM: 2 easy miles around Andy's baseball field up in The Avenues. More cemetary running.

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
5.000.000.000.005.00

Five trail miles on the Herriman XC course.

My boys did well at the Herriman Invitational finished in a 4th place tie and, as usual, lost out on the 6th man. Third place was one point ahead of us. So, 5th place and one point off of 3rd. Grrrrrrr!

My girls beat Bingham for the first time! Looks like 2nd place in our region is a real possibility.

GREAT NEWS!

I got a letter from Time magazine today informing me that since I'm about to turn 50 that I am eligable for the "senior citizens rate" on a subscription.

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
12.500.000.000.0012.50

12.5 miles at Jeremy Ranch with my team. Cubby, Davis, and Ashton ran 15!

PM: Walked a couple miles and did some push-ups and sit-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
4.000.000.000.004.00

Four miles. Yeah.

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
3.100.000.000.003.10

Nice 5k tonight. Really nice. 

Andy and I were talking about going to Florida to visit my family over Christmas. He was really interested in the fact that my Aunt Marj and Uncle Jack, my dads older brother and sister, are still alive while my dad is not. He didn't understand how that could be. So we had a nice talk about excercising and eating well and not smoking for forty years.

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

For the second straight morning I enjoyed a free small coffee at McDonalds. I know what they're up to and it's pretty sneaky. They think I'll come in for my coffee, get hungry when I smell their delicious fare, and order something else. But not me, I'm content with my bowl of Wheaties with strawberries I had before cross country practice.

I love free stuff!

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
7.000.000.000.007.00

Seven in The Gully.

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
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Working and bowling with Andy and his friends.

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
4.000.000.000.004.00

Four miles at Pleasant Grove HS during the meet. Cubby ran a 15:47! Still waiting on the official results.

Happy Birthday to Andy who is 9 today!

Why aren't there more TOU race reports up? Is Jake the only one who ran?

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

Pretty decent run around Liberty Park three times. Rainy and humid.

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

Another six-and-a-quarter around Liberty Park. Inhaled swarms of bugs. I'm ready for the first freeze.

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

Two mile walk with Ann around Andy's baseball fields.

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
4.250.000.000.004.25

Actually, I did this on Thursday but I posted Wednesday's workout on Thursday...

4.25 miles around the Salt Lake Cemetary during baseball practice. Kinda sprinted some uphills.

Read some Percy Cerutty for inspiration. That guy was a whack job but also right about a lot of things.

 

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

So I dropped Abby off at the pool for swim practice and went to 24 Hour Fitness at about 7 pm which is prime time for observing the millennial generation while on the treadmill. They do love their tatoos! When I was young tatoos were for Marines and bikers. Now your kid's kindergaretn teacher has them.

6.25 on the treadmill plus 200 floors on the stair master.

Mom's coming to visit tomorrow!

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
1.000.000.000.001.00

Got to work at 6:30 am, home at 9 pm. I'll give myself a mile for running around the XC course at Salem Hills HS.

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

Around Liberty Park during a lull in the rain. Had a Josh E sighting!

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

Went up to Jeremy Ranch with my mom and the kids. Ran about 8 miles on the road then hung a left at Mormon Flats and ran a couple miles on the Mormon/California/Pony Express Trail. Beautiful! Perfect fall colors. Lots of hunters though. Should have worn bright orange maybe. If I had been wearing those TOU antlers everyone wears, I might have been in trouble.

Had a good day today. Lots of positive thoughts on the run. Life is pretty stressful right now with some stuff going on career-wise, family health-wise, and financially-wise (teachers don't make enough money to live the way I want to live). But today's run helped put things in perspective.

Plus I'm going to be chatting with Pat Tyson on the phone tonight which always lifts my spirits. I'm hoping to convince him to do a recruiting trip again down to Utah for the state meet.  

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
6.250.000.000.006.25

Treadmill run while my kids were running in the gully.

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
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Don't think I'll be able to run today. Parent-teacher conferences until 8 pm.

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
146.100.000.000.00146.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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