Rob Murphy

October 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: 14.25 Month: 93.50 Year: 1497.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
168.750.000.000.00168.75
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

Fifty years old today. There's no denying it...I'm officially middle age now. :-)

I'd also like to wish former president Jimmy Carter a happy 90th birthday today. That means he was turning 40 the day I was born.

I have a student in my first period class who is turning 17 today. So she was born on my 33rd birthday. Sheesh!

PM: 6.25 miles at cross country practice. Plus some push-ups, sit-ups, and lunges. Plus a quick soak in the hot tub. Now 4 more hours of parent-teacher conferencing!

Guess who else was born on 10/1? Hall of Famer Rod Carew - he converted.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(24)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 around the neighborhood. I'm determined to make every run a .25 run this week.

 

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

7.25 miles around Sugar House Park.

PM: About 3 miles up at Round Valley during the Park City Invitational. My boys distinguished themselves mightily with a second place overall and a pretty nifty trophy.

 

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Beautiful run around Sugar House.

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

AM: 2.5 mile walk around the neighborhood.

PM: 12.25 miles up at Jeremy Ranch. Parked at Mormon Flats and did 8 miles on the road and then 4.25 miles on the Pony Express Trail. 

Stopped in an Aspen grove and appreciated nature for a few minutes.

Happiness isn't on the road to anything. Happiness is the road.

- Bob Dylan's grandma

I'm finally getting around to readung his autobiography, Chronicles: Volume One

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Big congratulations to Wesley Hunt on his fantastic win yesterday.

I walked 4 miles today. Also did some drills, lunges, that sort of thing.

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: 3 mile walk.

Late AM: 6.25 miles around Sugar House 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
7.250.000.000.007.25

Region 3 cross country championships today at Cottonwood Complex (1300 East, just a little north of 4500 South)... girls race at 3:00, boys at 3:30

AM: Great run to ease my stir-craziness. 7.25 mile Gully Longer Run.

Good news. My Alta boys won the Region 3 championship - their third in the last four years! The Alta girls ran a strong 3rd to qualify for the state meet on Oct. 22.

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Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM: Early morning 2 miler at practice. Walk/jog

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

Sitting in an AP teachers professional development all day at East High School after dropping my mom off at the airport early this morning. She said, "so do you get paid for going to these things?"

So funny!

PM: 4.25 easy miles.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

So excited to see that the famously anti-teacher Ogden school superintendent Brad Smith has been appointed the state super. Another giant middle finger to the teachers of Utah.

PM: 10 miles after church in Liberty Park. A few striders at the end.

No .25!

 

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Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

At the gym, on the treadmill while Abby was swimming. Watched Andy wallow in dirt afterwards. He's in the bath now.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

Walked five miles around Sugar House.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

6.25 on the treadmill at about 7:30 pace and 1 mile on the stairmaster.

We're staying in a Yurt up at East Canyon State Park tomorrow night which is basically the Jeremy Ranch/Mormon Flats area. So, some good running.

So, how much is that Texas hospital and the CDC screwing up this Ebola thing? I'm thinking I might move up the the Yurt in East Canyon permanently.

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
5.250.000.000.005.25

AM: Three mile walk.

PM: Easy run at Jeremy Ranch.

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

Out-and back on Utah 66 in Morgan County. Hilly! Cold!

According to this fitness calculator, I'm less than 20 years old. Maybe I should revise my goal to OTQ?

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles in 1:14:15. 7:15 pace. Around Sugar House.

I ran mile 9 in 6:06. Actually felt a little fitness returning.

I predict that Texas A&M will be dropping out of the college football poll 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
5.000.000.000.005.00

Five miles plus some rope jumping, push-ups and sit-ups.

Lots of walking too. I walked about 4 miles yesterday to Chick fil a and back with the kids and 3 miles today with Andy and around Sugar House Park. I try to walk a lot and keep track of it when I'm in reduced training mode like I am now so I can keep my weight the same.

I've been thinking about racing the USATF cross country championships in Boulder in February. An 8k cross country race seems like fun and it would be good for my coaching to stay connected. It would be fun to put together a masters team. 

 

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Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. Weights/core, lunges, and such.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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No run. Too busy.

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

I took the whole day off for the state meet today. Usually I'm so hyped up and jittery that I end up showing a film in class anyway so I thought I'd let the sub handle the difficult task of pressing "play" on the DVD player. Should be a barn-burner, three of the top six teams in the U.S. on Dyestat from Utah. Six I think in the top thirty. 

Walked Andy to school. Drove Abby to school. Went for a nice run around the neighborhood. 8.25 miles in 1:04. I love running.

Bittersweet state meet today since it will be my last one. We Murphys are moving at the end of this school year to a whole other state (Forrest Gump reference). There are so many people I will miss and I'll miss the awesomeness of this great state. I'm almost certain Ann and I will move back for at least part of the year when we retire. Old people can ski practically free. Lots of work to do now getting the house ready to sell, packing, getting new jobs, etc. Exciting though.

The team this year has been one of the most rewarding to coach. I'll write more about them this evening after the meet no matter how they do. Heading over now to watch the races. 

Our run of perfect state meet weather continues...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Nice Liberty Park run with some striders, push-up, sit-ups, and drills.

Got to meet Roo, The Dog of the Blog, tonight. 

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

So we were discussing the most influential Americans of all time in class today and a student got mad at me for saying Jesus wasn't an American.

This afternoon I took to the roads and ran a quick 4.25 miles.

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Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Half road, half trail in City Creek Canyon. Longest run in a while.

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

I was pretty sore after my 13 miler on Saturday. Did a lot of walking, about 5 miles to downtown Sugar House and them to the kid's church halloween party and back home. Plus lots of pull-ups, push-ups, sit-ups, and lunges. 

So yeah, I think I'll run the open race at the Nike Southwest meet and then point to the USATF cross country championships in Feb. That's enough of a challenge to keep me motivated for a while.

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

No students today - teacher workday - so I can go in whenever as long as I work my 8 hours. Took the kids to school, went for a long walk with Ann, had a relaxed breakfast and coffee.

Totally civilized morning. Now I'm going to drive to work with the sun actually up.

Good gym workout while Abigail was swimming. 300 floors on the StairMaster in 34 minutes followed by 2 easy miles on the treadmill and a hot tub soak.

Corn chowder for dinner!

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Easy run around Sugar House. Cool, crisp, fall-like.

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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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

Nice two mile walk around Sandy in the morning just to clear my brain. Planning on a good gully run with my team later.

Todays run was a failure. After 4 miles I bonked and had to walk home. This happens every now and then but only when I run in the late afternoon or early evening and have forgotten to eat for several hours. I literally got dizzy and had to stop in Sugar House Park.

I got home, had a peanut butter sandwich with honey and feel a lot better now. 

I think we have a couple more great days before winter hits this weekend.

 

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

Easy 2 miles in the dark at AM cross country practice.

I think it's good to start the day with a little exercise.

PM: 6.25 miles on the treadmill at 24 Hour Fitness.

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
168.750.000.000.00168.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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