Rob Murphy

December 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: 24.50 Month: 114.86 Year: 1179.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
243.750.000.000.00243.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

3.25 mile walk/jog around the neighborhood.

Congrats to all you Auburn fans on the blog.

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Great workout this afternoon in EL BARRANCO!

8.25 miles plus a little gym workout after that included some Plyos, push-ups, AB BLASTERS, pull-ups, and lunges. Had Kramer, Braydon,Davis, Cubby, and Jacob to the same workout only a bit more up-tempo and pushing the hills like screaming banshees. Getting ready for the Mt. SAC course this Saturfay.

Blizzardo Diablo on the way tonight for us folks in Utah.

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

I haven't run today and don't intend to. The plan was to get my guys going on their run after school and then head to the gym for a longish run on the treadmill. That didn't happen. Instead, we watched videos of last year's Foot Locker West race and talked about race strategy. We also watched video of the 2000 race where Ritz, Webb, and Hall went 1-2-3. Whatever Dathan Ritzenheim has or hasn't accomplished since then, he was one hell of a high school runner. I'm not sure I've personally seen anyone better. I think it was pretty inspiring for Kramer to watch it.

One thing I think about a lot as a coach is how much courage it takes to be a top runner. Yes, there's the talent aspect which is essential, but the longer I do this, the more I'm convinced that courage is what makes a champion. Ritzenheim ran with courage rare for  17 year old. 

How do you coach or teach that?

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
7.000.000.000.007.00

I ran the Best Buy Loop with Kramer, Braydon, Davis, and Cubby - my Foot Locker Foursome.

17 degrees. Too cold. But when I got home Ann had a big pot of white chicken chili on the stove. So that was good.

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

On the treadmill after work.

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

I "ran" on the Stair Master tonight while Abby was swimming. After warming up I did 501 floors in 60 minutes which is apparently 10.5 miles.

Foot Locker West is tomorrow. If you go to the link you can find a link to the live webcast. My boys race at 11:40 Utah time.

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
15.000.000.000.0015.00

15 cold, snowy miles with Jon Kotter.

Kramer! Back to Foot Locker Nationals for the second straight year!

Got our Christmas Tree today. Yay! As Abby would say.

PM: Upper body snow shoveling workout.

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Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 on the treadmill. Trying to push the average speed up on my easy runs (most of my runs these days). Averaged about 8.5 mph today.

I got the new biography of Ted Williams today, The Kid. It's great so far. 

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
8.000.000.000.008.00

Met Kramer out at the Olympic Oval after work. Ran an easy 8 miles plus some striders, drills, push-ups, core stuff.

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

A big ZERO

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
7.500.000.000.007.50

7.5 on the treadmill before work. Averaged 9 mph.

Heading towards California after work for Foot Locker. Will spend the night in St. George and get to San Diego tomorrow.

I believe San Diego Was founded by the Germans in 1904.

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Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 miles around Coronado Island and up and down the beach. Nice swim in the OUTDOOR swimming pool after.

Off to dinner now.

I'm starting to enjoy these December trips to San Diego for Foot Locker. Too bad Kramer's a senior. I have a sophopore named Cubby DeBry that I need to start working on.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles in the early morning in Coronado. Just me and the Marines and the Navy SEAL's.

First time I've ever seen two aircraft carriers on one run.

PM: 2.5 mile walk with Ann. Just enjoying being outside without being in pain.

Going to a panel discussion tonight with Meb, Ryan, and Deena. Saw Eduardo Torres ar lunch today. 

I'm done with the name dropping 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
13.250.000.000.0013.25

AM: 3 miles around the Balboa Park course.

Rough day for Kramer. Great day for the other 9 West boys who dominated the race. 

It's been a thrill coaching Kramer the last 4 years. I've learned a lot. The next runner I get of his calibre will be a lot better off because of it. Still have one track season to go though and I'm excited about it. After a little break though!

PM: 10.25 miles to Imperial State Beach and back. One mile with Deena Kastor. Just a couple of masters runners out for a Saturday afternoon run. The kids played with the Goucher child at the playground and I got a good picture of Abby with Adam. 

I think I might be slightly sunburned.

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run. Drove from San Diego to Salt Lake.

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 miles at the gym plus some lifting.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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No running. I don't feel good about that.

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

Eight miles around Sandy.

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 plus weights and core stuff with my track kids. I'm coaching track again this year after a three year break.

Unlike many people on this blog I don't mind treadmill running.

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
8.500.000.000.008.50

I woke up this morning with a screwed up right knee. Not sure why - no hint of a problem when I went to bed. Will take some ibuprofin and see what happens.

Ran 8.5 miles on the treadmill and then went to Fritz and Amiee's party. It got pretty crazy!

Sorry to disappoint you Dave - I just saw your comment. Thiings really loosened up and felt better. Not sure what's up with the knee.

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7.5 cold, slushy miles dodging snow plows.

PM: 2.5 miles plus a hard strength/core workout.

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
2.000.000.000.002.00

Two easy miles. Sore.

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
15.000.000.000.0015.00

Fifteen easy miles on the Jeremy Ranch Road.

That's right, Bret and I ran up at Jeremy Ranch today proving that it is runnable in winter. In fact, it was awesome. Soft, well packed snow the whole way and if you are wearing decent trail shoes you will have no problems. The road also has water in winter as you can eat the snow along the side of the road if you get thirsty. I would say that this run was much better than any of the runs I've had in Salt Lake on the roads recently as I didn't have to deal with muchy, slushy, icy roads. My feet were completely dry when I finished.

I'll be going up there several times over the next couple weeks.

Saw three Bald Eagles!

So gay marriage is now legal in Utah. Who would have thought that Utah would be the 18th state? I would have bet 49th or 50th for sure. This is something that will happen nationwide sooner or later no matter what anyone thinks. I've been surveying my students at Alta High School over the years and the change has been stunning. This year 68% of my U.S. History students supported the idea of gay marriage. This at a school with an overwhelmingly conservative, LDS, tilt.

I know this is a running blog, but when I look back on my blog months, or years, later, I like to be reminded of what I was tinking about and what was going on in the world at the time.

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Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles at the gym. 8.25 at on the treadmill and 2 miles on the stair master.

PM: 2 mile walk around the neighborhood, this core workout, plus some push-ups and lunges.

I can only do about 2/3 of the core workout. I'm working on it though.

Nice night. After working hard to keep Abby's 13-year-old attitude in check for much of the afternoon we went to our church's Christmas Eve Service which was really nice. Andy's eight now which may be the peak Christmas year. He was obsessively checking NORAD''s Santa Tracker all 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
11.000.000.000.0011.00

Merry Christmas to everyone on the FRB!

I'm heading out for my Christmas morning run - the only running streak I have. This will bee my 35th consecutive. Every Christmas since 1979.

Ten liesurely miles in 1:20 around Sugarhouse and its environs. 

PM: 3 mile walk/jog

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

From downtown Midway to Soldier Hollow and back with Bret. Nice run. Cold run!

We saw porch sheep, a blue ice castle, and a bunch of Swiss stuff.

PM: 1 mile treadmill warm-up, 45 minutes of strength/core training, 1.5 hard stair-steppin.

Just realized I might break 70 miles for the week.

 

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

8.25 miles in 60 minutes around the neighborhood. 

Long swim meet day with Abby. She set a PR in the 100 back and the 200 IM.

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
7.250.000.000.007.25

AM: 7.25 miles up at Jeremy Ranch.

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
16.000.000.000.0016.00

One mile warm-up around the neighborhood then 14 miles in 1:45 with Jake, Josh, and Nate through Millcreek, Holladay, and down Wasatch Blvd. Mostly above the inversion which was a good thing.

PM: One mile warm-up. Brutal core routine. Push-ups, lunges.

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

8.25 miles on the treadmill. Kept it at 9 mph most of the way and felt pretty good.

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

10 miles at Jeremy Ranch with Jake, Andrea, Devra, and Allie.

PM: One mile jog, weights at the gym.

PPM: Two mile walk. Andy scootered with me.

Random stuff...

I'm reading Elite Minds: Creating a Competative Advantage by Stan Beecham. It may be the book on sports psychology I've always been looking for.

My new years resolution is to work on that elusve concept of "focus". I want to try to concentrate on fewer things and become great at something.

Every time I see the new Subaru commercials - "Love: It's what makes a Subaru a Subaru", I want to hurl. 

Why isn't there a quality kids track club in the Salt Lake Valley when there are several quality swim teams? Are people than much more into swimming than they are into running?

I've never been a New Year's person. Don't have a desire to drink excessively or stay up late. I've got a long run to do in the morning.

I've reached a mental tipping point with regards to Salt Lake's bad wintertime air. I find myself getting angry when I go outside. I might ride my bike if Salt Lake would do a better job plowing the roads.

Annie Murphy Paul might be my new favorite person - of people I don't actually know.

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
243.750.000.000.00243.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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