Rob Murphy

November 2014

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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: 42.25 Month: 121.50 Year: 1525.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
211.000.000.000.00211.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 miles around Liberty with my team. Leaf raking with Andy after.

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 on the treadmill. Worked up to 6:30 pace for a while. Hot tub out of commission for 2nd straight day. Sadness.

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

Eight miles in the dark around the neighborhood. The thought has entered my mind lately that I should ramp things up for no particular reason. Things are about to get hectic around here for the next few months so I suppose I should just to keep an even keel. I guess that's a reason.

I wore compression socks with split shorts. Something I'm not willing to do in the daylight. One advantage of standard time.

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

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

I had a blast running 8 miles on the treadmill 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
8.500.000.000.008.50

Great run with my boys in the gully today. Averaged 7:43 for 8.5 miles. 

This is a great video about Rob Krar, depression, and the Grand Canyon.

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
6.250.000.000.006.25

6.25 miles treadmilling.

I've managed to be fairly consistent this week. A decent 12 to 15 miles tomorrow should cap off a good 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
12.500.000.000.0012.50

12.5 miles on the JRP. 7:40 average.

So there's this article on ESPN.com right now about how the worlds #1 badmitton player failed a doping test. The comment thread is a lot more interesting than the actual article (as is often the case). The best one...

"I've always told people that a sport isn't a sport unless you can cheat with PED's. Congratulations badmitton, you're officially a sport".

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
1.250.000.000.001.25

3.25 mile walk though downtown Sugar House, the Sugar Tunnel, through the park, and back home.

PM: Another 2 mile walk with Ann.

I planned on running today but I have an achy hip so I decided to take it easy.

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
7.250.000.000.007.25

7.25 miles circling the neighborhood. Kind of chilly.

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 miles, much struggle, much pain. Not feeling it today. Not in the flow. Old, creaky man. Too much pie, too many pumpkin spice muffins slathered in cream cheese. Too much angst cluttering my mind. Distractions aplenty.

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

Good treadmill run after work. Felt much better than 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
4.000.000.000.004.00

Four.

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

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 around the Highland Park subdivision. The first developement in Salt Lake County south of Parley's Creek.

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

Cold (15 degrees) morning run, but a nice 10.25 miles around Sugar House.

Got some good news today... the Alta boys made it into the championship race at Nike Southwest. We were definiteluy on the bubble.

Nice afternoon. We drove up to Park City to meet Jake, Andrea, and Amiee at the Jupiter Bowl. Bowling, air hockey, and basketball. Fun! I need to socialize more. Keeps me from being too grumpy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Seven miles on the treadmill plus 1.25 on the elip-t-cl.

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
9.250.000.000.009.25

8.25 on the treadmill, one mile supreme effort on the stair master.

Andy and I are heading down to Arizona on Thursday for Nike Southwest. I don't think he's ever been more excited. Our first father-son road trip.

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

5.25 on the treadmill and 1 on the eliptical.

Wanted to do more but I have to pack and get ready for the trip. We Murphy's don't pack light especially whan we're driving and especially if the trip is running related.

Never know what you might need.

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
6.250.000.000.006.25

Early AM three laps around Sugar House Park.

Eating my Cheereos and watching Morning Joe with Abby now.

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
1.000.000.000.001.00

I ran an easy mile around the XC course at the Grande Sports Academy in Casa Grande AZ.

They moved the race way south of Phoenix - even more of a pain for Utah schools to get to. I grew concerned I might need a passport to get to the race. As it is, we're right in the middle of the Gadsden Purchase which we bought from Mexico for 10 million dollars to assuage our guilt for stealing California and the rest of the southwest for 15 million.

Beautiful night. I want to go for a long run but I probably shouldn't leave Andy by himself at the Best Western.

My boys seemed loose and ready to go tonight. They're a good group of hard workers.

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 miles this morning.

Boys finished 23rd. Davis ran 15:59 for a legit 5k. Everyone ran solid to good races. American Fork boys and Girls won. Josh Collins of Wasatch won so it was a Utah sweep as usual. Five of the top six boys teams were from Utah.

Andy and I are staying in Flagstaff tonight at the spiffy Roadway Inn downdown for $38.00. Cool! 

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

No running. 800 miles of driving and some hiking with Andy around the south rim of the Grand Canyon.

Good to be home. Not too much running and lots of crappy food the last few days.

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
5.000.000.000.005.00

Five miles after work plus a couple miles of walking with Ann and Andy. Felt good to be moving and not sitting in a car all day.

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
8.500.000.000.008.50

I think about half my colleagues are out sick today. I'm sure it has nothing to do with being the last day before a five day break.

It's been over two years since I was sick. Seriously, not even a cold. I attribute it to mostly abandoning early morning runs and getting more sleep. Of course, I'm a lot slower as well.

PM: 8.5 miles on the treadmill after work. Five days off now!

 

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 at 8 minute pace around Sugar House Park. Dinner at Ray's Tavern in Green River tonight.

It's poop season in the park. During the winter months, dog owners don't feel the need to pick up after their dogs. I suppose using the logic that frozen poop isn't quite as gross. Problem is, it takes a while to freeze. Two crap encrusted shoes after the run 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
14.250.000.000.0014.25

I failed my IQ test today at Dead Horse Point State Park. Walk/jogged for a while looking for a runnable trail that was well enough marked so I wouldn't have to stop every quarter mile or so to make sure I was on the trail. Couldn't do that. So I got on the road and started running back to Moab while Ann and the kids hiked around with Amiee. 

Got 13.25 miles in before they scooped me up. Gave myself a mile for my aimless jogging around the park. Averaged about 7:40.

Hopefully we'll be able to find a Moab restaurant for Thanksgiving!

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

Lots of hiking and a little jogging around Arches. Finally made it out to Delicate Arch.

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
10.500.000.000.0010.50

500 floors in 56 minutes on the stair master plus a little treadmill warm-up.

It was warm today but I was irritated by the wind so I went indoors. Plus I wanted to watch football.

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: Two mile walk with a little running with Andy. His weekly ski trips with school start Friday so he has to get in shape.

Early PM: Several laps around Sugar House. 11 miles at 7:35. I'm feeling pretty decent about my running.

PM: Walked another 1.5 miles to the Red Box and back with Andy to rent the Lego Movie for the 10th time. Probably would have been smarter to buy the DVD.

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
211.000.000.000.00211.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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