Rob Murphy

November 2011

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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
170.750.002.250.00173.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Some easy treadmill running to warm-up and cool-down plus weights.

Lifted hard. I have discovered that I'm getting old. I have been consistent enough in my workouts over the past three years so that I can notice subtle differences. I'm not saying that I won't ever be able to establish another post-40 PR, just that it's going to be harder and I'm going to have to pick my races well and do a better job balancing training and racing.

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

Total inactivity 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
6.750.000.000.006.75

6.75 on the treadmill at 8.3 mph.

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

Two easy miles on the treadmill with some hard strength training in between over my lunch "hour".

I have some thoughts on weight training and strength training that I want to throw out there. Particularly as it relates to the Masters runner.

I never did any strength training when I was in college or in my 20s or 30s. About 3 years ago, I added weights and a lot of body weight strength training to my training. I did this as an experiment at first, but I continued it because I loved the way it made me feel. For example, I haven't had a back ache in about 3 years. In my 30s (I'm 47 now), I had chronic back pain and I generally chalked it up to aging. Funny!

As far as running goes, I reasoned that a loss of muscle mass and the corresponding loss of speed and power was a big contributor to slower times after 40. If we loose about a half % of muscle mass/year after 35 and close to 1% annually by about 55, can't weight training counteract that? At least for a while?

 So I would generally say that weight training is more important to the Masters runner than it is for youngsters. I remember way back in 1980 when I was in 9th grade, reading an interview in Runner's World with fitness pioneer Jack LaLane. I remember him saying that he admired the achievements of marathon runners like Bill Rogers, but he wouldn't concede that they were fit. "What if we could add 20% to Bill Rogers overall strength from head to toe without adding significant weight?". His reasoning was that Rogers would be a much better runner.

I also believe that strength training helps my aging body stand up to the rigors of hard training better and builds bone density which makes it much less likely that I will suffer through things like stress fractures. I personally have a hard time training above 70 or 80 MPW consistently because my body just gets that general beat-up feeling. I think strength training helps me avoid that.

It's also great for those of us with excess flab. Weight training gives a superior metabolic burst to running.

I'm conscious of the idea that any excess weight/bulk can be detrimental. However, the older you get, the less likelihood there is of that and lots of mileage makes it unlikely for any of us.

Anyway, I'd appreciate any thoughts about anyone's attitude towards strength training.

More running this afternoon - not sure how much more. My daughter has started running and wants to do the Beat the New Year 5k. So I'm running with her some. Fun. 

 

PM: 100 floors on the stair master and 6 miles on the treadmill 

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
6.250.000.000.006.25

Beautiful run around Sugarhouse Park after about 5 inches of snow. I think the view from the West side of the lake towards Mt. Olympus after a fresh snow is one of the best postcard views in Salt Lake City. I remember being awed by the beauty of this state when I moved here in 2002. Now I sometimes need to remind myself to be awed. It's worth it though.

I'm really starting to feel good after my weeks of reduced mileage. I'm going to keep in the 40 mpw range for the next couple weeks though. I want to feel completely recharged - mentally and physically.

My mighty Furman Paladins defeated #3 ranked Appalachian State today. This continues their trend this year of beating the good teams on their schedule and loosing to the crappy ones. Florida Gators next week. We'll see how tiny little Furman matches up. 

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
8.000.000.000.008.00

AM: Nice 8 mile run in about an hour.

I've been tracking my buddy Bret throughout this morning in the NY Marathon. bret.fastrunningblog.com. He's trying to break 3 hours for the first time at age 45. This is agonizing! He's right on pace at 22 miles but slowing just a wee bit. 6:56 FOR MILE 22! He was 1:29:10 at the half. I'm stressing over this more than my own races! 

 Update - Bret has to run a 19:54 for the last 5k. I think he's going to run 3:01. I HOPE I HAVE TO EAT THESE WORDS !

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

Zero easy miles. 

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

Seven miles on the treadmill at 8.5 mph.

Hope to get in some lifting this evening between the kids homework, Abby's math tutor, and Andy's swimming lessons. 

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
3.000.000.000.003.00

Three miles on the treadmill plus some really hard lifting. I'll be sore everywhere tomorrow.

Finally got our car fixed today. For the last couple years the electronics (it's a 2007 Hyundai Veracruz) have been completely psycho. Since Hyundai has this 100,000 mile warranty, we've had it in  the shop a bunch of times and they can never get it fixed. We have just chalked it up to demon possession. Well, turns out after Ann got rear ended a couple years ago after dropping me off at the Salt Lake Half starting line that the body shop jammed some wires up where they aren't supposed to be and the exhaust system burned through them. Anyway, the guy finally figured it out today and now it's fixed. Happy day! Now I'll have seat warmers this winter.

I'm feeling really good and can't wait to get back to some serious running. But I'm going to wait a little while longer. 

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
7.750.000.000.007.75

7.25 miles on the treadmill at the gymnasium plus a bonus half mile with Abigail Pumpkin Pie around the neighborhood.

Happy veterans day tomorrow to any veterans on the blog and thank you for your service.

How many military people are on the blog? I know of Colby Park at colby.fastrunningblog.com. Lets send him many thanks. 

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

Nothing 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
10.500.000.000.0010.50

9.5 on the treadmill this morning. Started at 8 mph and worked up to 9.1 at the end.

HUGE event in our neighborhood! A new Chick-fil-A opened and so Abby and I went there for breakfast after I ran. Had me a chicken biscuit and a cup of coffee. Pretty good coffee. Then came home, grabbed the chuck-it and exercised the dog for a while at the park.

Cold, blustery day here in Salt Lake. 

 

PM: Mile warm-up. Weights 

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
7.500.000.000.007.50

7.5 easy miles around Sugarhouse. Pretty sore and achy from yesterday.

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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Probably going to take 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
8.250.000.000.008.25

8.25 miles in 62 minutes.

 

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
4.000.000.000.004.00

200 floors on the stair master in about 30 minutes

4 miles on the treadmill in 28 minutes. 

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

Really busy day at work as I have our School Community Council meeting tonight at 6 and the debut of our drama departments musical this evening at 7. I did manage a nice treadmill run (thankfully there is a 24 Hour Fitness about a mile from school) of 10 miles in 70 minutes. If you're doing the math, that averages out to approximately 7 minutes/mile.

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

Snuck out at lunch for a quick 5.5 miles before our supposedly big storm hits this afternoon.

It's looking like I might break 40 miles this 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
10.500.000.000.0010.50

On the treadmill at 8.4 mph.

Had a nice birthday dinner for Abby last night at a Japanese steak house up in Clearfield with Steve Anderson and his girls. It's so much fun watching kids at those places with the onion volcanos, egg juggling, and launching shrimp into your mouth.

Taking Andy up to story time at the King's English bookshop now.

Oh yeah... my running. I'm starting to feel good and ready to ease back into some serious training. Started to feel a nice, zippy stride the last couple days. I've pretty much decided that I'm going to look at Paul Peterson's blog from last year from before Boston and copy everything he did. Only adjust everything slower for an old guy.

I'm really hoping for a sub - 2:40 at Boston. With any luck, the conditions will be identical to last year.

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
4.000.000.000.004.00

Two miles in a circuitous route to the gym.

Heavy lifting.

Two miles in a circuitous route back from the gym.

For all my students/runners who are reading this, "circuitous" is a good ACT word. It means "in a round-about or indirect way". You can thank me when you get into Salt Lake Community College. 

Only two days of work coming up this week and then five days off for Thanksgiving. One of the things I'm most thankful for is my five days off for Thanksgiving.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Pretty hard cross training today.

250 floors on the stairmaster in 40 minutes. I never thought I could sweat that much.

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

8 mile trail run in the gully at lunch. One of the most beautiful days in a while and all the trails were snow free.

Weird thing happened. A coyote hopped onto the trail about thirty or forty yards in front of me and started running. He stayed about the same distance in front and would look back at me from time to time. almost like he wanted to play. Went on like this for about two minutes before he ducked back into the brush.

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
13.000.000.000.0013.00

am: Easy five miles around Sugarhouse Park.

 pm: Eight more easy miles around Sugarhouse. Got to earn that turkey. 

 

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

am: 2 miles on the elliptical and a hard weight/strength workout.

Andy and I went to the park after and threw the ball for Summit for about a half hour. I figure he did about 20 x 200 in about 15 seconds. Panted about a gallon of dog drool in the back of my car on the way home.

Will run later... 

pm: Nice seven miler in the late afternoon. A little sluggish though - too much blood going towards digestion.

 

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
10.500.000.000.0010.50

10.5 miles on the treadmill starting at 8.4 mph up to 9.4 at the end. It was nice enough to run outside but Ann worked last night and is sleeping today so I had to take advantage of the child care at the gym.

Got cupcakes and coffee afterwards with the kids and then went to the Red Balloon Toy Store.  

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

Nice early morning run around the Foothill/Millcreek loop. Cold, low 20s, but no wind and clear. First morning run in a while in which I got out early enough to watch the sun come up.

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

I went running today and really enjoyed it. It felt so easy - almost like I've been doing it for 33 years.

I might make this my new hobby. 

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
4.000.002.250.006.25

6.25 miles on the treadmill at the gym with 9 x 1/4 mile at 5:56 pace mixed in. They had the heat cranked up and it was sweltering hot.

Just trying to mix in a little bit of faster running to ease back into some real training. 

Been thinking about updating my information over to the right there. So y'all can be anticipating that. 'Bout to roll out the 2012 plans and goals in case the Mayans are wrong and the world don't end. 

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

Nothing 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

Nothing again. Ambushed by work and family stresses.

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
170.750.002.250.00173.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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