Rob Murphy

November 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
118.600.000.000.00118.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

At work from 6:30 AM to 8:30 PM. Finalizing grades for the quarter and cross country awards dinner.

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
1.000.000.000.001.00

One mile warm-up and weights/core stuff plus some ploys.

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

On my way down to American Fork this morning for the Pre-Footlocker XC meet. Kramer is still running well and hoping to break the course record. We are crossing our fingers that Park City's Ben Sorrel will be there so Kramer can finally match up with him.

PM: Four miles of RUNNING in 30:40 around Sugarhouse Park.

Kramer won the Pre-Footlocker meet at American Fork High School today. No Ben Sorrel, but still a good field with two top-twenty-in-the-nation teams. Kramer ran 15:43 on a legit 5k. He annoyed me by showing up about five minutes before the gun went off but all's well that ends well right?

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
1.000.000.000.001.00

AM: Three mile walk-jog around Sugarhouse. Sore from my 4 mile run yesterday.

Pretty good day. I got roped into teaching Andy's Sunday School class since I don't get enough of teaching Monday-Friday. Today's lesson was on Jonah ( I know, I'm dangerously close to sounding like Sasha's Sunday posts!). The class consisted of seven first grade boys and we pretty much spent the whole time talking about how gross it would be to be in the belly of a whale for three days and "what would Jonah eat" and all that stuff. We decided "whatever the whale ate" was the correct answer - Jonah could just siphon off a little bit of that. What kept Jonah from being digested in the whale's stomach?

 Went on a longish family hike up in City Creek Canyon then gorged on a lot of pizza at The Pie. Now it's 5:30 and almost dark. 

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
4.000.000.000.004.00

Three miles around the hood. Cut the run short to take Abigail to her math tutor at Hillside Middle School. Ran up and down the steep hill behind the school a bunch of times with push-ups and sit-ups at the bottom. Finished with a few fast striders.

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

Gully long run. Saw four deer - an entire family unit. They weren't that timid either alnd allowed me to walk up pretty close to them.

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
2.000.000.000.002.00

Walked to the gym and back plus a warm-up and cool down on the treadmill.

Hard strength workout for about 45 minutes.

Fun day at work watching the various reactions of my colleagues to the election results. Many taking Mitt Romney's defeat quite personally it seems. I almost felt the need to remove all the scissors and other sharp objects from one particular teachers' classroom. 

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I ran four easy miles today.

The main reason I'm blogging today is to report on my boy Kramer's workout because it has me pretty fired up and he's pretty slack with his blogging.

2 mile warm-up

2 X 1 mile in 4:45 and 4:40 w/5 minute interval.

"Rest" 1:30

1 X 300 at max effort which he did in 45 seconds

All this in very windy conditions. Our goal is to have Kramer be able to hang with U.S. #3 runner Bernie Montoya of Cibola High School in Arizona. Bernie ran a 4:07 mile at the AZ state meet last year after stopping to put his shoe back on when he got a flat tire mid race.

Google "Bernie Montoya Cibola" and you will see what I mean. The dude's a beast! 

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 cold, slushy, snowy miles around the neighborhood in 34 minutes. Got to get my snow legs back.

Hey, look at that! I broke 20 miles for the week. Not too shabby! 

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
7.500.000.000.007.50

6.5 miles on the treadmill - a mechanical contraption with a belt that moves beneath your feet giving you the illusion of running without actually going anywhere. 6.5 miles is like a marathon for me now.

What a huge pile of snow we have had the last couple days. I pay close attention to the weather and I'm pretty sure we were not expecting this much. Andy built a large snow fort in the yard. Actually two mutually supporting forts with interlocking fields of fire. Our house is well protected.

Pretty excited about having eight 11-year-old girls over for Abby's birthday party today and having them monopolize my basement watching their Katy Perry (or whatever) DVD. Because relaxing and watching college football can never be an option for me on a Saturday.

PM: One mile warm-up and then 45 minutes of hard lifting. My legs and arms are quivering now. 

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
5.000.000.000.005.00

Five easy miles plus a lot of snow-shoveling. A pretty good cross training workout.

Wrapped up my three week gig substitute Sunday School teaching today with the 2nd and 3rd graders. 

I had a great email exchange with a former runner of mine who has since become a good friend. Mostly about the future of the country and the fate of the Republican Party. It's always great to discuss serious issues with people who have thought deeply about important issues. Sometimes I get frustrated at the general low level of discourse in our country these days but then I have an exchange like the one I had today and I become more optimistic.

The biggest thing my friend Joah has going for him is that he actually bothered to get an education not just a piece of paper attesting to the fact that he spent four years regularly paying his tuition. He also thinks of education as it truly should be - a life-long process. 

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

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 easy miles at the Utah Olympic Speed Skating Oval - "the fastest ice on earth".

Met Kramer there for his last real workout before Nike Southwest down in Mesa this Saturday.

He did 4 X 400 in 58, 58, 56, 55. He is ready. 

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

Nice run around Sugarhouse Park in the dark. I'm glad I survived the carnage on I-15 this afternoon coming home from work. Must have been a record number of crashes along the 20 mile stretch from Alta High to Salt Lake. 

Heading to Arizona tomorrow afternoon for Nike Southwest. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Work, travel - all 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
8.100.000.000.008.10

Five miles in the afternoon sunshine here in Gilbert, AZ. Will run some more later on the course jog with Kramer.

PPM: 3.1 mile jog around the NXN Southwest course. Pancake flat, golf course, lots of fairway. Should be fast! 

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Zero. Driving home from AZ.

Back when I was a dedicated runner this would not have been a zero. I would have been up early to get in a few miles at the hotel. Now I sleep in. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

One mile around the neighborhood with Abby.

Abby and I are going to the Alta High fall musical tonight - "Once on This Island".

 

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
4.500.000.000.004.50

I'm seriously thinking about running today.

Ran 4.5 miles on the treadmill while Abby was swimming.

Got Kramer registered for Foot Locker West on December 1. We were going to call it a year after Nike, but Kramer feels like he has a much better race in him.  

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
5.000.000.000.005.00

Five miles on the treadmill at the Sandy 24 Hour Fitness before meeting a few of my boys for a workout at 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
7.500.000.000.007.50

Jon Kotter and I have a tradition of Thanksgiving running that I thought would go by the wayside this year due to my sloth and inactivity. But Jon called me up last night and asked if I wanted to run. I saw his name on the caller ID and I thought about not answering it because I knew what he wanted - usually we do 15 to 20 miles on these Thanksgiving runs. But he agreed to keep the distance shorter and the pace slow for me.

So we did 10k around the Foothill Loop plus another one mile with Abby around the neighborhood. I actually felt pretty good. 

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

One mile on the elliptical and five miles on the treadmill at the gym. That totals up as six miles.

It was good to see Fritz and the gym mastering the stairs.

Murphy family Thanksgiving today. When your wife is a nurse and works a lot of weird hours, you end up re-scheduling lots of holidays. 

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

7.25 treadmill miles. Topped 30 miles this week!

Met Kramer and a few other runners after for a workout. The Foot Locker course at Mt. Sac is much different than the Nike course in Mesa - much more hilly, favors strong runners. So we did a hard, hilly run in the gully for 65 minutes. 

You know what really warms my heart? Running into my former runners doing hill sprints in the gully nine years after they graduated. I did that today with Chelsie Harward, state champion in 2004 in the 798 meter run (2nd in the 800!). Chelsie is now married to Jess Baumgartner who finished third in the 2006 NCAA XC championships for SUU. Jess is finishing up his final year of med school in Iowa and they are in town for Thanksgiving. She looked great despite having a baby five months ago and said she just got nostalgic for the old gully!

I told her that she and Jess definitely need to move into Alta's attendance area and start sending me some runners in a few years. 

I took Abby to the Highland High track for a workout this afternoon. She ran a mile (new PR because it was her first) in 9:31. 

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 on the treadmill then a plate of Abby's pumpkin chocolate chip pancakes - her specialty.

Interesting to browse the blogs of the Utah kids going to Foot Locker next weekend. You have Conner Mantz ( the fastest Freshman and Sophomore in Utah history) worrying about working too hard with a 40 mile week and then you have all the East High kids running from 70 to 100 mpw with regular interval running as well.

Definitely some radically different philosophies. It will be interesting to see how it turns out next Saturday. Personally, I would never have a high school runner run over 70 mpw and never over 50-55 mpw during the competition phase. Especially on a 6 day/week schedule that most of my runners do.

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

Just noticed that I have ran for six consecutive days. So I will take a day off today.

Don't want to get carried away. 

OK, so I did two miles on the HH track while Abby was doing her workout then a few times up and down the stadium steps. Plus some push-ups, sit-ups, and core exercises. 

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
6.500.000.000.006.50

6.5 miles on the treadmill after work. Averaged over 8 mph.

This was a good run. I'm starting to feel some real strength returning and I found my mind wandering to races I might like to run in 2013. A good sign - mentally and physically. 

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
5.500.000.000.005.50

Did 5.5 miles on old Mr. Treadmill.

Shook things up a bit. Alternated every quarter mile between 6:30 and 8 minute pace. Crazy! 

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
4.250.000.000.004.25

Today I did about 200 floors on the Stairmaster which is supposedly 4.25 miles according to the distance display.

Lifted weights as well. Made the probable mistake of doing some lunges which will probably incapacitate me for a day or so. 

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.

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
118.600.000.000.00118.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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