Rob Murphy

Fort Collins Thanksgiving Run

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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: 35.50 Month: 170.75 Year: 1779.31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
162.501.007.250.00170.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.250.007.25

7.25 treadmill miles.Alternated hardish-easy every quarter mile.

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
4.250.000.000.004.25

PM session at the gym included 4.25 miles of elupticaling plus a fairly rigorous bout of strength training. There is no better place to people watch than the Sugar House 24 Hour Fitness at 6 pm.

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 on the treadmill. Averaged 7:15. So much fun!

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
8.250.000.000.008.25

Early morning run around Sugar House Park. 8.25 miles at 8:30 pace. Felt like a creaky old man.

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
16.250.000.000.0016.25

I drove up to Jeremy Ranch later than usual cuz of watching the NY marathon this morning. Replaying Shalane Flanagan's run through Central Park kept me motivated the whole way. I don't think anything makes us happier than watching a person achieve a lifetime goal.

Sad about the church shooting in Texas. I believe we have a mass shooting or killing in this country almost every week and, if I'm not mistaken, we are the only country where that is the case. I don't see any solution in the short term. We are who we are.

So I ran the JRR road in some really iffy weather. Lots of mud, rain, wind, a little bit of snow and a little bit of sunshine. I needed to be dressed differently every mile. Decent training lately makes me think I need to have some sort of goal. I'm thinking I might got to Bend in February and run the USATF cross country championships. The masters race is an 8k on a really challenging course. I might be fairly competative in the 50-54 AG.

Just thinking. The real goal these days is to stay healthy and fit.

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

Quite likely I will take the day off. Might go to the gym.

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 on the Jeremy Ranch Road. Finished in the dark. Perfect 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
8.000.000.000.008.00

Turning point of sorts in my life this morning. I had my post cross country season exit interview with the administration this morning and I resigned all my coaching duties here at Alta. After 22 seasons and considering the lack of success my teams have had the past couple years, I just felt it was time. I will really miss the good times though.

PM: 8 miles at 8:13 pace around Sugar House Park.

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
5.250.000.000.005.25

PM: At the gym I did 5.5 miles on the stair master and then lifted lots of weights so that I'll likely be sore tomorrow.

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

6.25 miles to Elbow Fork and back. I wanted to do more but I was caught off guard by the sun setting and I forgot my illumination.

Had some nice interactions with people today regarding Veterans Day, running, and life in general. 

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

Nice run at Jeremy Ranch. Happy to have Abby join me. Tried out the spiffy Moose Cafe for breakfast 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
1.500.000.000.001.50

Went to Liberty Park and ran once around and then pulled the plug. Not feeling it today. So I went to Barnes and Noble, got a cup of coffee and did some reading.

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 hilly miles in the gully plus weights and core.

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
9.500.000.000.009.50

Fired up the headlamp and did 9.5 miles on the Pipeline Trail in the dark. Fun. 8:40 pace.

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

PM: 8.25 miles around Sugar House Park. I ran the first 2 miles with Andy who is going to run a Thanksgiving day race with me and Abby.

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
6.501.001.000.008.50

AM: 125 push-ups, 125 sit-ups. More later...

PM: 8.25 miles on the treadmill. Some of it pretty speedy - like 6 minute pace. Hot tub.

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 out and back on Parley's Trail from home. 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
10.250.000.000.0010.25

10.25 miles on the Round Valley Trails. 6 inches of snow on the ground and the trails weren't groomed so I averaged 9:25 and that was working pretty 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
12.500.000.000.0012.50

I got up this morning at 4 am and drove down to Bryce Canyon. Ran from Fairyland Point to Sunrise and back and then a smidgen on the Rim trail. 9:10 pace with lots of climbing. Then I drove back home. So 9 hours of driving and 2 hours of running.

My throat is sore because I sang a lot in the car both ways.

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
0.000.000.000.000.00

Rest 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
2.250.000.000.002.25

Easy run with Andy. My left Achilles is feeling a little suspect so I''m taking it easy. No doubt that run in the snow saturday.

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

Easy run around Sugar House and some striders before heading out on the Thanksgiving road trip. My little sister turns 50 on friday so we're doing some thangsgiving/birthdayfamily time plus a Turkey Trot in Fort Collins.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Fort Collins Thanksgiving Run (4 Miles) 00:24:27, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.004.000.006.00

Great race. Won my age group and a big apple pie. Splits were 6:00, 6:17, 6:10, 5:58. Had a nice chat after with Paul Petersen. 

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
9.250.000.000.009.25

AM: 9:25 miles at 8:30 pace. Didn't seem very easy though with my little bit of post-race soreness and in my sister's hilly neighborhood.

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
162.501.007.250.00170.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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