Rob Murphy

September 2015

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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: 24.50 Month: 114.86 Year: 1179.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
170.000.000.000.00170.00
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

6.25 sluggish miles around Sugar House. 90 degrees ar 6 pm and I'm struggling either with a cold or allergies. Just grinding it out today.

 

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
2.000.000.000.002.00

2 EPIC miles at xc practice plus some other stuff setting up the circuit training route.

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

Here's to the memory of Atlanta's 688 Club. A place where I spent a lot of time back in the 80s.

I was reminded of it by my current quantcast number - 688.

It dropped down to 678 in the last 10 minutes.

***ANNOUNCEMENT***

The runners of the Alta High Cross Country Team (those that are in town) will be doing a run at Alta Ski Area at 9 am on Monday morning. All blog folks are welcome to join us.

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
6.250.000.000.006.25

Treadmill miles at the Sugar House gym after work.

Somebody moved my cheese and I'm working hard to find it and adjust to its new locale.

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

After am practice, I went to the gym and did 5.25 on the treadmill, 1 on the elipticle, and 1 on the stair master.

Little swim after. Now to gorge on some college football. Here's hoping the Furman Paladins dominate the Coastal Carolina Chanticleers!

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: 6.25 miles around the Foothill Loop. 43 degrees!

PM: Couple hours of hiking at Alta with the fam followed by hot tub, beverages, and dinner on the Alta Lodge deck.

Bill Levitt knew how to live life.

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
10.000.000.000.0010.00

An honest 10 at Alta up to Albion Basin and around a bunch of times. Great practice today!

Saw two moose walk right up next to the Alta Lodge when I was hot tubbing after. I feel ripped off when I don't see a Moose. No doubt the crazy crowds today up at Albion and Cecret Lake were forcing them to seek solitude down below.

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
0.000.000.000.000.00

I was reading some Percy Cerutty this morning. That guy was so Old School that his ideas sound refreshingly new today.

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles on the old Porter Rockwell. Hot.

Abby ran well at practice 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
0.000.000.000.000.00

Zero all around 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
1.000.000.000.001.00

1 mile at Murray Park.

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

12.25 miles at Jeremy Ranch. Took the whole team up there today and met Jake and Andrea. Andrea ran a full 12 miles with some of my faster girls - awesome!

 

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
3.000.000.000.003.00

Two easy laps around Liberty Park. Seriously, that's all. While I was running I was pondering ways I might include more running in my life.

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
6.500.000.000.006.50

6.5 treadmill miles. Really enjoyed the 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
6.000.000.000.006.00

Six miles on the treadmill. After a 1.25 mile warm-up, I alternated hard-easy efforts every quarter mile. "Hard" efforts were about 6 minute pace.

Hot tub soak 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
7.000.000.000.007.00

7 miles on the Porter Rockwell at cross country 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
0.000.000.000.000.00

2 mile walk in the evening. Some with Andy, some by myself.

Hard day today. Just playing defense.

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

Squeezed 5 miles in between getting home from work and Andy's baseball game. Perfect evening weather wise.

Back at it at 6:30 am for a cross country meet tomorrow.

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
7.500.000.000.007.50

Running around the cross country course plus a treadmill run at the gym.

The treadmill run might actually qualify as a workout. Did 6.25 miles with half under 6 minute pace. That's flying these days!

I remembered why we stopped running the Wasatch Rendezvous in 2008. 16 SEPERATE RACES are hard on a coach and a coaches voice. Especially if the coach is the type that believes his runners will run faster if he yells louder.

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
12.500.000.000.0012.50

AM: 2 mile walk around the neighborhood.

Planning on a run up at Jeremy Ranch after church this afternoon.Should be perfect up there.

PM: I parked at Mormon Flat along the Jeremy Ranch Road and then did 6.5 miles out and back on the road. Then I headed west from Mormon Flat on the Pony Express/Mormon/California trail for another 6 miles.

Andy is 10 today. Celebrating tonight with his favorite dinner - meat loaf and mashed potatos! 

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
4.250.000.000.004.25

I started out on a pavement pounding run around Sugar House after i got home from work. Felt a painful twinge in my left knee that felt a little worse than your average little ache. Decided to bail on the run. Went to the gym for 4.25 miles of elliptickle fun.

The Sugar House 24 Hour Fitness is not my favorite place at 6 pm.

Fish tacos for dinner!

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

Dropped Andy off at the Central City field for his game tonight and squeezed in 6.25 miles around Liberty Park before his second at bat. Got back in time to see him hit a two run double. 

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

6.5 mile fartlek on the treadmill.

Watched Into the Wild with Abby tonight. I loved the book, liked the movie, and I still listen to the Eddie Vedder soundtrack every now and then. So I'm thrilled that she'll be reading the book in her English class this year. I wish I had English teachers like that when I was in high school.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

I'll give myself a mile for running around the West Jordan Soccer Complex during the cross country meet.

The Utah National Guard has more AH-64 Apache heliocopters than many small nations. I feel safe.

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
4.250.000.000.004.25

AM: 2 mile walk/jog around Sandy

PM: 4.25 miles around the Salt Lake Cemetary during 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
14.000.000.000.0014.00

Out 4 miles on the Jeremy Ranch Road to Mormon Flat, then west on the trail (Mormon/California/Pony Express) 3 miles. Then back for a total of 14 miles.

I ran with several of my cross country boys plus Jake. We saw 3 mooses, a red tailed hawk, and an otter.

Abby ran 11. Longest run ever!

 

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
7.000.000.000.007.00

Cross training at the gym. Treadmill, elipticle, stair master.

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
7.000.000.000.007.00

I needed some mountains today so I delegated practice today to the assistant coach and took Abby up to Alta to run.

7 miles up at Albion Basin. Beautiful and much needed. I've been frazzled a lot lately.

Abby is a super kid. I had three seperate moments today when I was just really proud to be her dad.

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

I failed to run today. Didn't get home from work until 9 pm.

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

6.5 miles on the treadmill machine. More parent-teacher conferences tonight. 

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
170.000.000.000.00170.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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