Rob Murphy

December 2011

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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: 14.40 Month: 165.60 Year: 829.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
294.7821.339.900.00326.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.001.250.0014.25

14.25 miles on the treadmill at 8.2 mph with 5 x 1/4 mile at 6 minute pace towards the end. Up at 3 am to get this run in so I could finish, eat, shower, and be at my desk by 7 am to help a struggling student. Bright, eager kid who can't seem to get my tests.

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
11.250.000.000.0011.25

11.25 mile jaunt around Sugarhouse with my nifty new Garmin 405 which I was forced to buy because I lost my 205. I'm not sure why I say "forced" as I managed to run for 30 years without one but y'all know how it is. Anyway the thing is a demon possessed device and I hate it.

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
12.000.000.000.0012.00

Twelve miles along the Jordan River with Jake, Andrea, Allie, and Fiddy and part of the way Emily Jamison. Cold, but nice, morning and good conversation.

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
8.500.000.000.008.50

Easy run around Sugarhouse and up to Foothill. Cold, feels like snow but it isn't.

I'm having waffles with blackberries now and a cup of coffee. Heading to church in an hour where the kids are practicing for the Christmas program. Andy is an elf. There shouldn't be elves in a church Christmas program should there? Let's see, there was baby Jesus, Joseph, Mary, the Three Wise Men, barn animals, maybe a little drummer boy. Nope, no elf.

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
8.503.000.000.0011.50

11.5 on the treadmill at the Sandy 24 Hour Fitness. The Sandy 24 Hour Fitness is totally different from the Sugarhouse 24 Hour fitness. It has Lifefitness Treadmills which is better. The treadmills mostly work. There is more space between each treadmill so you don't feel like you are running on top of the person next to you. The whole gym is bigger with about one tenth of the people. The locker room is spacious.

Did most of the run above 9 mph with the last mile in 5:56.

Now I'm home with the family and positively giddy about the new Hawaii Five-0 on tonight! 

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

Unplanned day off. Ate a lot of cherry pie though.

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
1.689.330.000.0011.01

Treadmill run. 

9.33 miles in 60 minutes. Kinda getting a little faster. 

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
13.250.000.000.0013.25

I took a personal day at work today so that I could go to Andy's "Holiday" program at school. Based on the songs they sang I would say that holiday is Christmas. Of course with all kindergarten programs it was off the scale on the cuteness meter.

Still left me with plenty of time to get in a noon run at Liberty Park. My legs appreciated the soft path. 13.25 miles averaging 7:20 pace. Perfect sunny day. 

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
6.000.000.000.006.00

One mile at lunch plus weights/strength training. Hopefully I'll get a run in later.

 Just did an easy five around the neighborhood this evening. Ran into Jake K on his run home from work and we ran together for a little over a mile.

Meeting a group on the JRP tomorrow for 12-14 miles then breakfast at Over the Counter.

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
13.000.000.000.0013.00

13 miles averaging 7:17 along the JRP with a good group of folks. This sport is almost always better in groups!

Sore all over from the weights yesterday. 

Great breakfast after at the Over the Counter Cafe. 

 

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
10.500.000.000.0010.50

10.5 miles around the outside perimeter of Sugarhouse Park. Have to take advantage of our freakishly snowless winter to run on grass/trails.

Things me and the kids did today while Ann slept after working last night...

1. Watched "highlights" of the Republican debates last night.

2. Went to church.

3. Went to Einstein Bagels for bagel dogs and coffee.

4. Browsed around The King's English Bookstore.

5. Did laundry and cleaned the basement.

6. Played a lot of Angry Birds. 

7. Played with the dog. 

 

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
4.500.000.000.004.50

Really easy run on the treadmill. Feeling a little achy.

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

Yikes! The alarm rang at 3:20 this morning so I could get in a decent run before work. The schedule will preclude any more running today.

Little dusting of snow as I left the gym. Maybe enough to clear out our gunky air? 

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

Nothing.

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
9.003.004.000.0016.00

Pretty hard treadmill run at lunch.

PM: I ran six bonus 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
9.250.000.000.009.25

9.25 fun filled miles in The Gully with some of my boys. It's really nice to run on the trails in December. The county has deposited fresh wood chip on most of the trails making them really squishy. Hard to maintain an 8 minute pace.

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
18.000.000.000.0018.00

Fifteen miles along the Jordan River in 1:47.

Ran with Fritz, Jake, Andrea, and Emily Bates. Every one of these people are interesting to talk to and listen to so the miles fly by. Emily and Andrea ran 10 and Jake, Fritz, and I did an extra five. Maybe running with guys like Jake and Fritz on a regular basis will make me into a 2:20 marathoner?  

In the PM I did an extra 3 just so I could hit 70 for the week. No doubt many people have noticed the disciplined and methodical way in which I have gone about increasing my mileage the last few weeks. Thank you. 

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
5.000.000.000.005.00

Interesting article in the Salt Lake Tribune this morning on the impending death of the Salt Lake Marathon. Apparently Scott Kerr and the entire staff have resigned. Chris Devine poisons everything he touches and never deals in good faith. Too bad... Salt Lake supported the race and deserves better. One reason why I am leary of for profit races like Rock n Roll or Ragnar and anything by Devine Racing.

Five easy miles around Liberty Park 

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
13.000.000.000.0013.00

13 miles in 1:38 mostly around Sugarhouse Park.

A first for me on my run today. I saw a bald eagle in the park. My first two laps around it was sitting in a tree. On my third lap around he was sitting on the iced over pond eating what I think was a duck.

I saw this morning that Ron Paul is in a statistical tie for first in Iowa. We could elect him president so we could get rid of clearly unconstitutional laws like the Federal Endangered Species Act. There is no constitutional authority that grants such power to protect critters to the federal government.

 Then I could go over to the park and blast that bird.

Looking forward to lunch at the Fiddlers Elbow with a bunch of blog folks. Then Ann and I are headed up to the Alta Peruvian Lodge to cash in my free room I won at the Downhill Dash this year.

 

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
9.250.000.000.009.25

There's a great picture of the Sugarhouse Park bald eagle in the Utah section of the Tribune this morning.

9.25 miles on the treadmill at the noisy, hot, crowded Sugarhouse 24 Hour Fitness. Looking forward to a relaxing run in the mountains tomorrow.

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
16.251.000.000.0017.25

I met my friend Bret Jardine (bret.fastrunningblog.com) up at The Canyons where he and his family are skiing for a few days. We drove down to Salt Lake and did a great run up City Creek Canyon and back Made it about six miles up before the road got too snowy/slippery and we had to turn back. Finished up with a brief tour of the capitol and downtown.

PM: 4.25 on the treadmill with the last mile in 5:56 

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
1.605.004.650.0011.25

On the treadmill...

1.25 mile slow warm-up

9.65 miles in 60 minutes. Started at 9 mph and increased the speed .1 every 5 minutes until 40 minutes when I sped up to 10 mph. Over the last 15 minutes I worked up to 11.1 mph. I was plum tuckered out at the end.

Brief cool down. 

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
4.000.000.000.004.00

Really super easy four 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
16.500.000.000.0016.50

Great run this morning.

I met Fritz and Jon Kotter at 8:30 at the Jordan River Parkway for a cold run along the trail. Ended up doing 16 miles in 1:53 with several miles near the end at about 6:30 pace which is pushing the limits of my "comfortable" conversation pace. Jon then asked if we wanted to "pick it up a bit". I was thinking we already had and said so - so they had mercy on me.

Went to Einstein Bagels after for breakfast and coffee to warm up. I'm really enjoying my Saturday morning runs with these young whipper snappers. 

Taking the kids to see "We Bought a Zoo" now. It's a family tradition to go to a movie on Christmas Eve. One way to get the kids out of the house and focused on something else. 

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

Easy run around Liberty Park on the trail to spare my aging legs.

Last year I ran 20 miles on Christmas. Considerably more wimpy this year. 

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
16.000.000.000.0016.00

Epic failure so far today. I planned to get up early and get in a nice 12-15 mile run. Instead, while sitting downstairs drinking my coffee and eating my bowl of Wheaties, I stumbled upon the Band of Brothers marathon on Spike. Been sitting here ever since.

I love this movie. 

Finally overcame my sloth and did a nice 16 mile run - or 15.5 plus a few fast striders at the end to see if I could run fast on tired legs. Started at my house, around  Sugarhouse Park a couple times, dropped down to Liberty Park and around there a few times. Ann and the kids met me there and drove me home.

I made it onto page one of the annual mileage board for the first time this year! 

Plan for the rest of the day...

1. Sit in the hot tub for a while. I know some people prefer ice baths, but I like hot tubs. Call me crazy. 

2. Watch more Band of Brothers marathon.

3. Accomplish something. 

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
4.250.000.000.004.25

4.25 easy miles on the treadmill - out the door, no less than four ya know.

Also about 45 minutes of lifting at the gym which is rapidly filling up with New Year's Resolution people.

 

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 on the treadmill at an easy 8.2 average pace while watching the Air Force - Toledo game. Toledo won 42-41 after AF botched a two point conversion. Bummer.

Can't decide whether to go long tomorrow or do a brutal threshold run. Maybe threshold run in the morning, long run in the evening?

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
20.500.000.000.0020.50

AM: Easy 4.25 miles on the treadmill. Planning on a lot more later with Steve Anderson. Should be a big mileage day.

Interesting article on the Running Times website about Americans over 40 who have qualified for the marathon trials. 22 people total, 21 women and 1 man (Mbarak Hussein). Clearly we over 40 men need to get on the ball and stop being such slackers. 

PM: Met up with Steve around 4:30 and did a fairly leisurely 16.25 miles around Sugarhouse, up to Foothill and past the zoo, along Wasatch and back to Sugarhouse Park for a couple loops. Ran the uphills at close to max effort. Always good conversation with Steve - he's much smarter than he looks.

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
10.750.000.000.0010.75

AM: Got to the gym at 6 am ahead of our trip to St. George for the weekend. 2.5 mile warm-up on the treadmill plus weights/strength training. More later?

60 degrees here in Salt Lake today! 

PM: 8.25 miles around St. George - just exploring the town. For someone who has lived in Utah for ten years, I know very little about this town. Did quite a few laps around the track at Dixie College. There has to be better places to run around here and I know I'm probably missing some great trail running. I checked out the St. George Running Center website thinking that they might have a guide to some great local runs like the Salt Lake Running Co. website does. No luck. 

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
11.500.000.000.0011.50

11.5 pretty stunning miles through Zion National Park.

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
294.7821.339.900.00326.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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