Rob Murphy

Park City XC Invitational Open Race

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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
143.850.003.002.50149.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Today is my 51st birthday. I ran 5.1 miles in 51 minutes.

Fancy family dinner tonight at Chipotle followed by conferences at Andy's school with hs teacher, a visit to the book fair, and birthday cherry pie and ice cream on the front porch.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(12)
Race: Park City XC Invitational Open Race (3 Miles) 00:18:40, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.000.005.00

AM: 3 mile walk...

I had a lot of fun with this race today at the Round Valley Trails. Splits were 6:28, 6:23, 5:50. I actually borrowed a pair of spikes from Read Hadfield, my #1 runner. So I sort of looked like a real cross country runner. Pretty decent race considering my 30 mile weeks these days.

It ain't the St. George Marathon but it was still fun and way cheaper.

Got a funny birthday card from my sister today. The outside has a cartoon picture of the Grim Reaper hopping on stones across a river and it says "birthdays are like stepping-stones to death".

Then on the inside it says "but the stones are really pretty and there are lots of bars along the way".

 

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

Nine miles at Liberty Park. I ran the first lap with Abby and then we ran in opposite directions so I could pass her twice every lap. Abby ran 7.5 miles.

Lots of food trucks in Liberty Park. Food trucks are the thing these days.

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
8.500.000.000.008.50

8.5 miles on the Jordan River Parkway in 62 minutes. Dipped under 7 minutes pace for a couple miles.

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

Unplanned and unwelcome off day.

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 on the new treadmills we got at Alta High plus some weights/strengrh training.

We had dinner at the Olive Garden thanks to my mom and the gift card she gave me for my birthday. Andy and I walked home through Sugar House Park.

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
2.000.000.000.002.00

Jogged up th The King's English to get Ann a birthday present.

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

Nice run around Sugar House Park after I got home from work. Had a nice talk with my boys at practice today how we might make it to the state meet with 3 freshmen and a sophomore on the varsity despite being in the same region as Timpview, Timpanogos, Provo, Orem, Mountain View, and Corner Canyon.

Today is Ann's birthday which is always a good day because we met on her 25th birthday back in 1992 in Greenville, SC. I was invited to a surprise party for her by a friend of mine who was dating a friend of hers. The first thing she ever said to me was a comment on the large veins in my forearms and how she appreciated that as a nurse. I was running a fair amount then and I remember I had just run a 10:17 two mile in an Army PT test a couple weeks earlier. We went on our first date a week later. We had dinner in downtown Greenville and then went to see a movie called "Hero" with Dustin Hoffman and Andy Garcia. After that we drove north on Highway 25 to and just drove around the mountains of western North Carolina in my Toyota pickup until about 2 am. Stopped for coffee in Hendersonville. When we got back to her apartment she told me to wait for a second and she ran inside. She came out a minute later with a bottle of windex and some paper towels and cleaned the inside of my windshield. She was worried about me not being able to see.

Today we got take out from Pei Wei and had cake and ice cream that Abby made.

I just realized, the internet didn't really exist at that time. I'm not sure what I did with my time, how I learned things ( books maybe?), or established relationships. 

Yep, a pretty good day. 

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
6.000.000.000.006.00

I did a 6 mile run around Sugar House with Jake and Andrea. We left at about 6:15 when the weather was perfect.

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
4.500.000.002.507.00

2.5 mile warm-up finishing at the Highland High track.

10 X 400 with a 200 walk/jog interval.

86, 85, 84, 82, 80, 80, 79, 79, 78, 73

The 73 hurt. I'm pretty happy with those splits. It's crazy how long it takes to work into things at 51, but after a while the body gradually warms to the idea of running fastish.

My daughter Abby ran 20:49 today for 3 miles at the Region XC championships. I'm so proud of her.

Cooled down on the track and back to home.

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
9.250.000.000.009.25

9.25 miles at Liberty Park. First couple miles with Abby who ran 7.5

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

2.25 mile walk.

My legs were really sore today so I just walked around Sugar House park in the evening while Abby did her workout.

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 treadmill miles plus a pretty decent weight workout with some moderate plyos and a smattering of positive thinking. It all adds up to a general feeling of wellness.

PM: 2 mile neighborhood 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
8.000.000.000.008.00

8 miles in 60 minutes around Sugr House and the HH track.

After my run, I went to Abby's blog and edited her last two blog posts - mostly adding apostrophes which she seems to be allergic to.

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

4.25 miles around Liberty Park. My legs were tired.

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: Walked to the gym. Ran a warm-up and cool down on the treadmill with weights and plyos in between. Walked back home. I'll try to run this afternoon before the soreness sets in tomorrow.

PM: 3 miles easy plus a family cookout in Millcreek Canyon. Managed to mostly keep Andy out of the river.

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
11.250.000.000.0011.25

11 miles up and down City Creek Canyon in the rain.

Abby did 8.25.

Located the Wasatch Crest Trail this morning and was planning on doing a good trail run but I gave up because it was Mountain Biker Disneyland and I got tired of sharing the single track with them. Sharing meaning runners yield to mountain bikers 100% of the time.

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
4.250.000.000.004.25

3 laps around Liberty Park with Abby. 

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, mostly cross training, at the gym.

It was Foul Persons Night in the sauna/hot tub.

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
2.250.000.000.002.25

2.25 mile warm-up.

Hard weight workout in the Alta weight room.

These weights will enable me to run a sub 17 minute 5k in the spring... at the Leopard Run.

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
10.000.000.000.0010.00

10 miles on the treadmill. Averaged about 7:20 pace.

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
0.000.000.000.000.00

 

Heading downtown tonight to see the last Jazz pre-season game with the Denver Nuggets.

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
5.500.000.000.005.50

5.5 mile then weights/strength training.

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
8.000.000.000.008.00

AM: 3 mile walk. 

PM: 8 mile treadmill run. More walking to the gym and back.

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
1.000.000.000.001.00

My knees really hurt today so I quit my run after hobbling a mile. Pain under each kneecap. There was no pain two days ago. Maybe it's the lifting I've been doing? Certainly not the high mileage.

Walked 2 miles with Ann.

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Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off.

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

Another off day with regards to 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
4.250.000.000.004.25

Easy run around the neighborhood between getting home from work and having to have Abby back at Alta for an orchestra concert.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Watched post-debate coverage and analysis on TV. Let me just say...the Republican Party is one squared away political party with absolutely zero dysfunction. They have a 100% chance of winning the general election.

I've topped 5 miles for the week!

 

 

 

 

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

5 miles in 37:20. Ducked under 7 minutes for the last mile. Feeling chipper in the chilly weather. I had to stop after 5 miles though because I was tired.

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

Three laps around Liberty Park on a perfect day for running and pretty much anything else. 

Washed the car after - an annual ritual. Then stopped by The Annex.

PM: 3 mile walk. Just had to be outside.

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
143.850.003.002.50149.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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