Rob Murphy

November 2015

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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
198.550.000.000.00198.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Trail run in Park City today. Took a wrong turn and ran a lot further than I wanted to. 

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Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Well, I fear I may have messed up my left knee a little on my little adventure yesterday. I'll take the day off and think positive thoughts.

It was light out when I drove to work this morning and an absolutely beautiful one. Seeing the sunshine coming down Big Cottonwood Canyon and bright peaks of the Oquirrh Mountains to the west makes me regret that I have a job I have to go to every day and that I can't just spend every day outside.

There are some plusses to having a job I suppose.

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
1.000.000.000.001.00

Hobbled around the Alta track a little bit.

After that I did a fairly hard workout in the weight room with lots of core. That's something. 

I'm choosing to vote for Ralph Becker for a third term as Salt Lake City's mayor today rather than Jackie Biskupski simply because I don't feel like saying "Biskupski" for the next four years. I know, not the best way to choose.

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
4.000.000.000.004.00

4 around the neighborhood. Felt pretty good.

Jazz home opener!

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
6.250.000.000.006.25

Treadmill run at school between practice and the annual Alta Cross Country banquet. It was a good one.

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 SHP. 7:45 pace. Kind of creaky.

 

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

AM: 2.25 miles warming up and cooling down with Abby at the pre-Foot Locker meet at American Fork.

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 miles around the Foothill Loop plus a little extra. I give this run a solid 6.5.

PM: Walked to the gym. Lifted for a while. Walked home. Overdid it on the leg presses - as usual.

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

Family night at Liberty Park. Ann, Andy and I walked/scootered around the park in a clockwise fashion while Abby ran around counter-clockwise. Cold and blustery!

Walked 3.5 miles then had cheeseburgers at The Habit in Sugar House to negate the exercise.

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 miles on the treadmill. Good 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
6.500.000.000.006.50

6.5 treadmill miles.

Happy Veterans Day to all you veterans. Thanks for your service!

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
8.500.000.000.008.50

AM: Lots of push-ups and sit-ups.

PM: Very nice run after school on the Porter Rockwell Trail from Draper Park. I ran the first mile with Abby and then the next 7 by my lonesome. Turned around at the end and ran the last quarter mile with Abby.

Met Ann and Andy at the wAIRhouse after for an hour of trampoline jumping. Trying to get Andy in shape for Junior Jazz.

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 easy miles plus some serious lifting. Nice hot tub soak after.

Hoping for a nice trail run in the morning if that's possible.

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

9.25 miles on the muddy Jeremy Ranch Road.

I was sore from the weights yesterday but way better than I would have been a month ago.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 miles in 63 minutes. Stuck mostly to the Highland High track. Boring, but cushy. No shirt most of the way so I got a nice vitamin D boost.

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 took 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
10.250.000.000.0010.25

Easy 10 at SHP after work. I ran the opposite direction as Abby so I could run with her without running with her.

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

4.25 miles plus weights and lots of plyos. Hard workout!

Fortunately the hot tub wasn't heavily stocked with crazies 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
8.500.000.000.008.50

8.5 treadmill miles. Brisk tempo!

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
4.500.000.000.004.50

Easy run around the neighborhood after work. Andy joined me for the first .6 miles!

 

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
14.000.000.000.0014.00

What a Saturday morning run should be - and probably my last trail run of 2015 unless I squeeze one in in California at the end of December.

I woke up pretty early this morning and had a huge bowl of oatmeal with almonds, banana, and maple syrup along with a couple cups of coffee. I looked at the weather up in Park City and saw 15 degrees with a 6 degree wind chill. But it was sunny! I figured since Flying Dog and the other Jeremy Ranch trails are generally south and west facing, I'd at least have sun most of the way and it would warm up quick.

Started around 9:30 when the trail conditions were perfect. I could tell right away though that when the sun melted the trail that it could be a muddy mess on the way back. And treacherous too on the downhills. Decided to worry about that on the way back. I turned off the Flying Dog trail onto the Jeremy Connector trail.

Here I noticed that I was being stalked by a coyote. The thing kept track of me for about 15 minutes. I was a little concerned even though I think I could handle a coyote. Doesn't mean I want to though. Fortunately he disappeared when I got to the leafless aspen grove.

I had to turn around a little over 4 miles up because the snow got too deep. I returned the same way I came except I found a great, rolling stretch of trail about a mile long that I did 4 times to add distance to my run. On the way down it was super muddy as I suspected it would be. Brooks Cascadia's really hold on to a lot of mud so my feet were gunked up and heavy. Lots of slipping but no falling. 

So I made it through 14 miles of mud, ice, and snow without incident until I was a couple hundred yards from the finish and could see my car. Here my foot hit a rock and I wiped out pretty hard. I did a nice combat roll though and avoided major damage although I did mess up my Garmin.

Got a big chocolate milk from the Jeremy Ranch Store. Called Andy and told him I would bring him a Pizza Hut pepperoni pizza if he ran 1.5 miles before I got home.

Great morning! I think I'm going to get a pair of snowshoes this winter so I can get into the mountains more.

A big salute to my alma mater, Furman University, for finishing 13th at the NCAA cross country championships!

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
7.300.000.000.007.30

7.3 miles around Millcreek and Holliday with Jake, Andrea, Allie and Abby Murphy!

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day. Survived the "bomb threat" at school today. Classes only at 50% so pretty much a waste. Got my haircut. Went for a walk with Ann.

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

10 miles around Sugar House. Blustery. Felt pretty zippy today.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

4.75 miles including a half mile with Andy around the block.

Lots of push-ups, sit-ups, jumping rope.

Snow is coming...

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

11 miles circling Sugar House Park. Wicked cold wind chill! Despite that, I counted 6 Turkey Bowl games going on in the park and hundreds of walkers/runners. Thumbs up to my hearty fellow Utahans!

Abby joined me at the beginning then did her own run around the park along with 10 hill sprints. 

Happy Thanksgiving fellow FRBers!

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

Drove to Liberty Park. Ran 11 frigid miles. Battery in car dead. Forgot phone. Walked home. 

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
7.250.000.000.007.25

I was supposed to have practice this morning but none of my runners showed up. Instead, I met Tayte Pollmann at the gully and we did the Gully Longer Run in the snow. Not sure I'll be able to run in the gully until the spring.

Nice hot tub soak after. I needed it after a 50 mile 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
6.250.000.000.006.25

Ancillary training day.

4.25 miles elipikaling, 2 miles stair stepping, 200 push-ups, 200 sit-ups and assorted ab exercises.

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
9.250.000.000.009.25

9.25 miles around Sugar House. Almost a perfect run. Last 2/3 mile with Andy who's getting ready for Junior Jazz.

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
198.550.000.000.00198.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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