Rob Murphy

November 2013

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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
220.000.005.001.00226.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.002.500.007.00

Seven treadmill miles with 5 X 1/2 mile in 3 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
12.500.000.000.0012.50

12.5 miles at Liberty Park with my team minus Kramer plus James Moore. Kramer's on his way to DC for his visit to Georgetown.

Had them do 2.9 tempo miles in the middle and the group ran 17:04. Not bad!

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
11.000.000.001.0012.00

Two easy miles in the snow before I decided to go in, grab a cup of coffee and some of Abby's pumpkin pancakes, and watch the New York Marathon.

More later...

PM: 10 cold, hard, windy, snowy miles up at Jeremy Ranch. Why didn't I just go to Liberty Park? I didn't do the dirt road because it was too muddy and I had about 5 pounds of gunkymud stuck to my shoes after a quarter mile. So I ran the roads of Jeremy Ranch instead.

I did 4 X 300 meters uphill very hard.

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
6.250.000.000.006.25

AM: Morning run with the team. It seems to be getting colder as we move towards winter. At least we had a little daylight at the end.

PM: No run. Leisurely 2.5 mile walk around the neighborhood after work.

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.

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
11.000.002.500.0013.50

AM cross country practice. Seven miles plus some striders. Good times.

PM: Six miles on the treadmill with 5 X 1/2 mile at 5:49 pace.

Good news on the Kramer front. He went on a visit to Georgetown last weekend and they just offered him a FULL scholarship. They said they hand out between one and two of those each year. I'm pretty sure Georgetown is in the $50,000 range annually so this sport can pay off!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: 6.25 miles. Becomming our standard Alta XC morning run.

Kramer update to some questions and comments from Jake, Andrea, Riley, Bret etc...

Kramer really enjoyed his visit last weekend at Georgetown. He liked the team atmosphere, coaches, and location a lot. And it's Georgetown. 

He had a visit scheduled this weekend at Wisconsin but the Wisconsin coaches cancelled on him saying they had to go out of town to "watch some meets". Not sure what's going on with that.

So he's going to the Air Force Academy tomorrow through Sunday. Coach Juli Benson (Henner back in the day) is really impressive, 1996 Olympian in the 1500, and a great coach of the future in my opinion, is working hard on him. Air Force is, of course, free to all.

The BYU visit a couple weeks ago went great but they aren't trying very hard and seem to assume that he's going there because he's LDS and from Utah and they have a great program. They did not offer him a full scholarship despite his state championship, foot locker finalist, and 4:14 as a Junior.

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
8.250.000.000.008.25

No morning run today. Maybe a walk?

Joah's localeur.com site just keeps getting better.

AM: 2.5 mile constitutional.

PM: 8.25 miles of fierce treadmill running.

Went to The Habit burger grill in Sugar House with Andy after. Tasty!

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
10.250.000.000.0010.25

AM: 4.25 miles arounf American Fork

PM: 6 miles plus some striders at Liberty Park.

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
10.250.000.000.0010.25

AM: 2.5 mile walk. Push-ups, sit-ups, core stuff.

PM: 10.25 miles at Liberty Park. Still running in shorts and a singlet in mid November! That's great but guess what's not so great? Inhaling mouthfulls of gnats in Liberty Park in mid November. Those little suckers should be froze by now.

 

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

No running. 

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

8.25 miles in The Gully with my boys. The highlite of my day for sure.

The new, less cluttered looking letsrun.com site doesn't give me near the headache the old site did.

 

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
6.250.000.000.006.25

6.25 miles with the team. I'll be sad when this season ends.

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
7.500.000.000.007.50

Liberty 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
10.250.000.000.0010.25

10.25 miles on the treadmill at the Clearfield Aquatic Center. We were up at zero dark thirty for Abby's swim meet and I was a little cranky that I couldn't do a run. So I was thrilled to see that the facility had some excellent treadmills on a mezzanine overlooking the pool. I could watch all three of Abby's races while running!

 

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
10.000.000.000.0010.00

Nine at Liberty Park. Sunny and warmish once again so I got to soak up some Vitamin D.

I also walked about 3.5 miles today. 

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
6.750.000.000.006.75

6.75 at AM  cross country practice.

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
10.250.000.000.0010.25

10.25 miles on the treadmill.

Hectic week getting ready to take 30 kids down to Arizonaland (thanks Johnny Cash) to run Nike Southwest. My boys got new uniforms today which look mighty spiffy. Black shorts, white singlet, bright red "Alta" in the same block lettering we always use. Got one for Jake which he probably won't wear it because it's Nike.

150th Anniversary of the Gettysburg Address today which was a mighty fine speech.

I also heartily reccomend today's Radio West broadcast dealing with Mormons and Non-Mormons in Utah. Y'all want to know what has been responsible for me finally getting some close Mormon friends after 12 years of living in Utah? This blog. 

I'm especially thinking of my good buddy Steve Anderson who runs across the Grand Canyon every weekend as a routine training run and who I haven't seen in way too long. I'm tipping a cold Sierra Nevada Pale Ale in your direction Steve... not that you'd drink it!

Nothing like a shared obsession to bring people together. 

Shoot! The Johnny Cash link won't work. Just go to youtube and type in "The Ballad of Ira Hayes".

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(18)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

This morning I did an EPIC 2.5 mile walk with some interspersed yogging.

 

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
7.500.000.000.007.50

7.5 rainy miles around Sugarhouse.

Off to Arizona with the Alta XC (plus Conner Mantz!) team at 11 am.

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
3.500.000.000.003.50

3.5 miles jogging the course on one of the rainiest, coldest, muddiest days in Arizona history.

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
7.250.000.000.007.25

Easy 4.25 on the Hampton Inn treadmill. More later at the race.

About 1.5 inches of rain yesterday in Phoenix breaking the old record for the date which was something like .5 inches.

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

I was wierdly sore today. Maybe from all the lunges I did last night in the Jack-in-the-Box parking lot in Page, AZ and the laps I did with Kramer and Conner Mantz?

So I walked four miles - home from church with Andy and then around the neighborhood with Ann in the afternoon. Also did some push-ups, sit-ups, and planks.

I'm proud of my team which finished 10th at the Nike Southwest meet in Mesa yesterday. 10th in the Southwest U.S. isn't bad. We beat several teams we haven't beat all year including Lone Peak (5A runner's-up), Westlake, and Timpanogos. We were one minute behind Davis, who finished second and earned a trip to NXN, in combined team time. That's how tight the grouping was. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

On the treadmill at the gym. Nothing to write home about.

Had a great dinner when I got home from Abby's swim practice (steak salad) which leads me to a confession I need to make. I'm kinda digging this whole paleo thing. As with anything, some people get all cult-like about it, but the general principles make sence to me.

But I'm still going to do lots of "cardio" and you will have to pry my last slice of bread or plate of spaghetti from my cold dead hands. I know thats a little like saying I'm a vegetarian except for the ribeye but whatever...I've never been much good at strictly living up to any principles I've claimed to believe in. Doesn't mean I don't believe in them though.

Which make me think of my good buddy, Thomas Jefferson. T. Jeff was the original strict constructionist. But then he got the opportunity to purchase Louisiana for 15 million bucks from France. I can just see him scouring the Constitution... "let's see, where does it say I can purchase Louisiana from France".... he did it anyway. Turned out good for our little country. The moral is never let your principles get in the way of what you really want to do.

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
8.250.000.000.008.25

AM: Two mile walk/jog. My new specialty.

PM: 8.25 miles on the treadmill.

I've been a little bummed this week about the resignation of Utah Attorney General John Swallow. Not bummed because he resigned - he needed to - but because I know him and his family fairly well. I voted for his opponent, but I wished him well when he entered the AG's office in January. His son Taylor was on my cross country team and in my AP U.S. class. I've had all his kids in class and they are fantastic people.

A cautionary tale I guess. He was accused of more ethics and campaign law violations than I can even list. Ambition run amok. Maybe attorneys general should be appointed by the governor just as the U.S. AG is appointed by the president. Seems like one job that should be above politics as much as possible and the whole process of fund raising is corrupting.

Anyway, I wish his family luck. 

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
12.000.000.000.0012.00

12 miles around Sugar House with Kramer, Brayden, and Davis.I have four runners going down to Foot Locker West next weekend. Stopped in at the new Dunkin Donuts across from the park after. 

Today's Thanksgiving for us Murphy's since Ann has to work Thursday and Friday. 

Localeur now includes Los Angeles along with Austin, Houston, New York, and San Francisco.

PM: Post dinner 3 mile walk.

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
11.250.000.000.0011.25

No Thanksgiving fun run for me. As a matter of fact, I haven't run a Thanksgiving race since I moved to Utah in 2002. Not sure why.

Went to the gym. All the treadmills were occupied so I did 2.25 "miles" on the stair master while I waited for one to open up. Then did 9 miles in 63 minutes on the treadmill.

Happy Thanksgiving to all the great folks on this blog.

PM: 2 mile walk with the kids. Push-ups, sit-ups, pull-ups, lunges, planks.

An excellent summary of Arthur Lydiard....

Here's a question I have? Why can't I ever successfully link to youtube no matter how many times I type in the address?

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
10.250.000.000.0010.25

AM: Walked to the gym. Andy scootered with me. Did a little run, sat in the sauna, swam a bit, and walked home via that new waffle restaurant across from the Sugarhouse Liquor Store.

PM: 5 easy miles around the neighborhood. 

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
13.250.000.000.0013.25

13.25 in 1:40 around Sugar House Park. 

I ran without a shirt on November 30.

Heading down to Alta now to run Kramer and Braydon through their last real workout before Foot Locker West next Saturday.

Great workout with Kramer this afternoon. after a 2 mile warm-up he did 1 X 800 and 2 X 300. His splits were 1:55.39, 39, 39.

Braydon ran 2:02, 42, 41.

Last week he did a 4 mile tempo and his splits were 5:20, 5:20, 5:16, 5:01. 

I think he's going to make a big statement at Foot Locker.

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
220.000.005.001.00226.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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