Rob Murphy

October 2012

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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
66.730.000.000.0066.73
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.480.000.000.000.48

In honor of my 48th birthday today - a .48 mile run!

PM: Five miles on the elliptickle

 

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Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: Easy run plus a bunch of stadium steps at morning practice.

Long 15 hour day at work with parent-teacher conferences. More of the same tonight. 

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 activity. Complete sloth.

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
2.000.000.000.002.00

AM: Many hill sprints 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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One mile at practice this morning. Had the guys do a pretty hard workout at Cottonwood Complex this morning.

Enjoyed the rest of the day off. Went out to lunch with my lovely wife Ann and took Abby to a swim meet this evening at the South Davis Recreation Center. What a great facility! Makes me wish I lived in a city or county that was rich enough to afford such things.

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- all day at swim meet.

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 in 34:46 this morning. Not feeling good. Plunked down some $ on some supposed miraculous shoe inserts yesterday. They were less than miraculous.

I have to admit I'm wallowing in a bit of self pity now and I no longer read most of the blogs here - especially those of successful runners who are able to train hard. They just make me feel like a loser. 

We went up to Park City for the day after church. Went to the park, out to lunch, walked up and down Main St. eating ice cream, and ran up and down the steps to City Hall. Ann and I wondered whether a retired teacher could afford a one bedroom condo in Park City?  

Went for a walk around Sugarhouse which was recently named "one of the ten best neighborhoods in America" by some organization that is an authority on such things. Beautiful afternoon, nice walk. 

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Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 miles in 32 minutes around the neighborhood. 

Planing a long hike tonight in Millcreek Canyon. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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ALTA XC = UTAH 5A REGION III CHAMPIONS 

 

1. Alta - 31

2. Copper Hills - 64

3. Jordan - 73

4. Cottonwood - 78

5. West Jordan - 135

6. Brighton - 144

 

Individual Results (5k)

1. Kramer Morton (Alta) - 15:22

2. Hunter Weintz (CH) - 16:18

3. Yonas Desta (C) - 16:41

4. Erik Marchant (J) - 16:51

5. Jake Reschke (C) - 16:55

6. Brad Biggs (Alta) - 16:56

7. Conner Anderson (Alta) - 17:06

8. Jacob Crosby (Alta) - 17:07

9. Pasha Gledhill (Alta) - 17:11

10. Mark Kindred (CH) - 17:16 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Beautiful 7 mile run in The Gully right after morning XC practice.

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No running.

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I did something bad to my right knee running in the gully on Wednesday and I can't run. This might be a good thing since I know it's not too severe (it feels better today than it did yesterday) but it's forcing me to take some time off which might help my PF as well.

Just focusing on my team and their training and various psychosis. They are a high maintenance group this year. 

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No running today. Instead I spent all day in class at East High School with a bunch of other AP history teachers learning new methods to stimulate the intellects of today's youth.

Saw a bunch of people out running this morning. Must have been a race in Salt Lake? Why am I even still posting on this blog? I should find a "random musings" blog.

Now to enjoy my one day weekend. 

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Three mile walk around the neighborhood. The leaves are at their peak and it's close to 70 I think.

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Two mile walk plus 20 times up and down the Alta High stadium steps while my guys were warming up.

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AM: Two mile walk/jog.

Today would have been my dad's 78th birthday. Even though he's been gone for almost three years, I still always think of calling on his birthday.

One more day to the state meet.Varsity boys race at 3:30 at Sugarhouse Park tomorrow but if anybody wants to see some great racing there will be races going on all day out there.

Gonna have the boys do an easy ten minute jog today then one 400 at 3 mile race pace then 2 x 150 meters at max effort. A little ATP regeneration workout dontcha know. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

UTAH STATE XC CHAMPIONSHIPS TODAY!!!

 

Great race - Kramer Morton won the 5A state championship in a new 5A course record time of 15:13.2

My other runners and their times and places were...

24. Brad Biggs - 16:36

37. Conner Anderson - 16:49.5

38. Jacob Crosby - 16:49.8

42. Pasha Gledhill - 16:55

Team time of 1:22:24 - good enough for fifth. Not bad, but we'll do better next year as we have Kramer and a lot of other guys back.

By way of comparison and to illustrate how the bar has been raised in high school running, our team time today would have won the UTAH state championship in 2004, 2006, and 2007 and been runner-up in 2005.

Next year we will run 2 minutes faster. 

 

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Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Today I went to the gym and ran 4.25 miles on the treadmill. Felt pretty decent but I definitely have lost a lot of fitness.

 

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
5.250.000.000.005.25

AM: Drove up to the kids school to throw the ball for the dog. Took the kids to Scheels so they could ride the Ferris Wheel. Went to Draper Park. Ate at In-N-Out Burger, went to Wasatch Running for their big sale. Helped Andy take apart our old, broken lawnmower.

PM: Ran 5.25 miles on the treadmill - generally around 8 minute pace. My legs were a wee bit sore from my herculean 4.25 mile effort yesterday. 

I just noticed that there's a 5k in Salt Lake tomorrow and thought I might run. But then I noticed that registration is closed and there is no race day registration. Bummer. From the looks of it this is a very small race trying to raise money for a charity. You would think they would be willing to take your money on race day. I hate it when local 5ks have an attitude like they are the Boston Marathon or something and can't deal with the hassle of race day registration.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

AM: 4.25 on the treadmill followed by one hard mile on the elliptical. Feels good to be getting some consistent runs in. The treadmill seems to be the ticket. That and an old pair of Saucony Mirage's I had at the bottom of my closet that are working really well for me. Might have to pick up a new pair.

PM: 3 mile walk on what might be the warmest, most beautiful late October day ever in Salt Lake. Love this climate change.... as long as the snow flies in November! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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AM:Five miles on the treadmill.

Went to "Meet the Candidates" day at church while the kids were in Sunday School. Both Ben McAdams and Mark Crockett (both running for Salt Lake County mayor) were there. I was impressed with both of them and still can't decide who I'm voting for in that one.

Also had Dee Smith, the Democrat who's running for AG there. I've had all the children of his opponent, John Swallow, in class over the years and Taylor Swallow was one of my cross country runners last year so I've gotten to know John pretty well and I like him. Still, I was pretty impressed with Smith today.

I appreciated them all coming out to our humble little church on Sunday morning and foregoing their four hour long LDS services. 

PM: Walked 3.5 miles partly with Ann and partly with Andy walking home from Baskin Robbins after getting ice cream.

Ans so draws to a close my relaxing four day weekend.  

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Nothing for the second day. 15 hour day at work.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Five miles of elipricalling. Pretty hard with lots of elliptical sprinting.

I spent the entire day in class today teaching about Tecumseh, the early 19th century Shawnee chief who succeeded briefly in slowing American expansion in Ohio. Tecumseh is my current favorite historical figure. Every now and then I'll get a new historical obsession and my students get to benefit (or pay the price?) for this. 

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Nothing. Again.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Continued sloth.

Walked the dog around the block.

 

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

A real workout today.

Walked to the gym. Four miles on the elliptical. Lifted weights. Walked home. 

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

Beautiful day. Walked up to the gym in shorts and a t-shirt. 

225 floors on the stair-stepper until the machine broke. Interpreted that as a sign from God that I should be elipticalling so I switched over to that machine.

4 miles on the elliptical in 29:30

Walked home. 

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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Five on the elliptical plus a few times up and down the stadium.

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
2.000.000.000.002.00

Today I went to the gym. I warmed up with a mile on the elliptical then proceeded to lift weights with great intensity for about 45 minutes. Then I cooled down with 50 floors of stair climbing.

What Jake might call my Spring Break workout. 

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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
66.730.000.000.0066.73
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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