Rob Murphy

October 2016

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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: 14.40 Month: 165.60 Year: 829.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
226.704.001.000.50232.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

5.2 miles on my 52nd birthday. I realize that I'm setting the bar pretty high here - that this is a committment to running 10.0 miles on my 100th birthday. Check my blog entry this day in 2064.

125 push-ups, 125 abs, core, jumping of the rope.

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
15.000.000.000.0015.00

AM: I met Jake and Andrea up at Jeremy Ranch this morning and I needed the motivation  as I was feeling BLAH when I woke up. A combination of the race Friday evening and the cold I'm fighting. I managed 15 miles at 7:50 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

Zero. Rest 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
10.000.000.000.0010.00

10 miles. 10 stadiums. 100 push-ups, 100 abs.

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
7.250.000.000.007.25

Lots of push-ups and sit-ups. My arms feel like spaghetti. Limp, lifeless. This afternoon I will run on gully trails.

PM: Gully Longer Run. Closed it out strong to dip unter 8 minute pace. Felt grateful to be outside on a crisp fall 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
7.004.001.000.0012.00

PM: 2.5 miles easy with the team.

Later PM: Treadmill workout totaling 9.5 miles. Included 4 X 1 mile at 6:30 pace and 4 X 1/4 mile at 6:00 pace.

Sitting at Beans & Brews in Sandy waiting for Abby to finish with Alta High homecoming pep rally, burning of the "A", and fireworks stuff. Long day but I suppose I'll miss it someday?

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
1.250.000.000.001.25

AM: Slipped out of my classroom for a few minutes to run 1.25 miles on the track and 10 stadiums. Push-ups/Sit-ups.  Region XC this afternoon.

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
6.500.000.000.006.50

6.5 miles 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
11.500.000.000.5012.00

AM: 6.5 miles around Sugar House.

PM: 5.5 miles around Liberty Park. 6 long striders, 40 yard sprints after. Cool down.

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

I have an achy right knee so I took a day off. Judged Sterling Scholar applicants after school.

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
9.250.000.000.009.25

AM: 4.25  miles in lane 8 of the Alta High Track. 

PM: 5 miles around the school. 15 stadiums, push-ups, sit-ups, core.

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
9.250.000.000.009.25

Trump. He's toast.

Sorry, thought I was on Twitter.

The Run: 9.25 miles arounf Sugar House Park. 6 quality striders. Rope jumping.

Happily watching the Jazz now and eating lasagna while reading up on the religious wars of the 16th century.

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: 125 push-ups, 125 sit-ups, dead lifts.

PM: 4.25 neighborhood miles at a relaxed pace.

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
8.000.000.000.008.00

8 miles around Sugar House. Kind of a grind.

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
11.250.000.000.0011.25

Early AM 11.25 miles on the Pipeline Trail. Averaged 7:53 which may be my fastest ever for the Pipeline.

Not a grind today. Downright delightful in fact.

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 Alta Ski Area. Up the summer road from the Alta Lodge and 10 campground loops. 40 degrees, drizzly, awesome!

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

AM: 125 push-ups, 125 sit-ups, more core stuff.

PM: 30 minute ride to nowhere on the stationary bike. Weights/

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

I'm pretty sore today. Thinking about taking the day off. We'll see.

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

AM: 2 easy miles on the upper loop.

PM: 4.5 easy miles around Liberty Park. The ridiculous soreness from overdoing it in the weight room on Monday is finally waning - a little.

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

AM: 6.25 in Sugar House Park

Tonight in Jackson, Wyoming! #raregetaway

PM: 3.75 mile tour of Jackson with Abby. About 9 minute pace.

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
9.000.000.000.009.00

9 miles around the Taggart Lake and Bradley Lake trail in Grand Teton NP (Abby joined me so we had to stop a lot to take pictures). Such a beautiful run with a fair amound of icy snow on the trail here and there. 

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
16.000.000.000.0016.00

16 out and back on the Elk Refuge Road to the Curtis Canyon Road. Saw lots of deer and bighorn sheep but no elk.

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

Day off. 2 mile walk around Lander, Wy. in the morning and a second walk with Andy around Wheeler Farm in the afternoon. Tired but rested if that makes any sense.

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

8.25 treadmill miles. Swimming. Hot tub.

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

AM: 125 push-ups, 125 sit-ups

PM: 6.5 miles, weights, plyos.

UTAH JAZZ OPENER 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
9.000.000.000.009.00

9 miles consisting of 6 laps around Liberty Park plus a little extra. Shirtless since it was sunny/high 70s. Trying to stave off the winter Vitamin D deficit. 

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
6.000.000.000.006.00

AM: 2.25 mile walk for my general sanity and well-being. The swiftest traveler is he that goes afoot.

PM: 6 miles. Combination of running, cross training, plus 30 minutes fairly hard on the spin cycle. Achy these days - hips, shins, knees, feet - so trying to take it easy. Hot tub after.

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
10.000.000.000.0010.00

10 miles on the Pipeline. 8:20 pace. Nice 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
11.000.000.000.0011.00

AM: 3 mile walk to Chik-fil-a and back with Abby and Andy.

Late AM: 10 miles in 1:15 mostly around the Highland High track.

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
15.500.000.000.0015.50

Fueled by Abby's pumpkin chocolate chip pancakes, I decided to to an Alta run today. It could have been a great run but for the overzealous Alta town marshall who decided to pick up my jacket with my car key in it that I left beside the trail in the campground. I figured it would be safe since I was virtually the only one up there and I was doing campground loops so I would be passing my jacket every 5 minutes. After about my 12th loop I noticed it was gone (when it started to rain/snow and I wanted it). A couple hikers told me they saw the marshall driving down so I had to run down the mountain to the Alta Lodge to make a phone calls to track down my jacket. Picked up the jacket from "Alta Central" and then ran back up to Albion Basin where I parked my car.

It ended well and was a pretty good run even with the aggrivation factored in.

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
1.000.000.000.001.00

AM: 2.25 mile walk/jog around Sandy, UT.

That's all for today.

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
226.704.001.000.50232.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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