Rob Murphy

Manatee River 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: 14.40 Month: 165.60 Year: 829.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
186.500.005.001.50193.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five miles plus some lifting at the gym. First real strength workout in several months. I think I held back enough so that I won't be paying for it the rest of the week.

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

8.5 miles. 7.5 my my lonesome, 1 with Andy.

Having family Thanksgiving dinner tonight., Yippee.

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
1.000.000.000.001.00

I did a 5k with Andy in 45 minutes. Stopped halfway to play on the playground at his school.

Worked on re-orienting my attitude and thinking positively today.

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

Unplanned and unwanted day off.

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
6.250.000.000.006.25

Easy run around the neighborhood. Glad it's Friday!

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
12.000.000.000.0012.00

AM: Six miles at the gym plus a slightly stepped-up weight workout. Walked home with Andy after through the tunnel into Sugar House Park.

Summit cut his foot and we had to take him to the vet. Now he's wearing the Cone of Shame. He's not reconcilled to the thing.

Another crazy warm day. At this rate, Florida won't seem like a big deal in a couple weeks.

Congrats to Conner Mantz. 3X Foot Locker Finalist. Really impressed with his maturity the last couple months.

PM: Six miles around Liberty Park wearing the same thing I would have worn in July #climatechangeisawesome

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
6.000.000.000.006.00

AM: I did four miles with Andy, walking some, running some. He's doing great.

PM: Well, I wanted to run at least 10 this afternoon, but I'm really sore from yesterdays weights. Especially my left hamstring. Must have done something wrong on the dead lifts or leg presses. 

Three easy laps around Liberty Park - 4.25 miles.

Warm and sunny again. We had the winter Olympics here once didn't we? No snow in sight.

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

AM: Two mile walk down here in Sandy after my 5th period class. The sunshine was irresistable.

PM: Ten miles around Liberty Park. Last 2.25 with Abby.

I was on the KSL 10pm news talking about the warm weather.

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
4.000.000.000.004.00

Four miles at the gym plus weights/strength training/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
7.500.000.000.007.50

Around the neighborhood and SHP. One mile with Andy.

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 this afternoon.

Started out with an easy 1.25  miles on the treadmill then did about 10 minutes of stretching. Then I did 9 miles in 60 minutes keeping the pace around 6:30 most of the way.

Not quite a "workout", but getting there. Felt good. Hot tub after. I did this at the Sandy gym, not Sugar House, so all the jets worked in the hot tub.

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
1.250.000.000.001.25

Hard workout tonight. Little running, lots of lifting. I'm weak and rubbery everywhere.

Ann made some awesome chili for dinner before she went off for 12 hours of tending to the sick and wounded.

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 easy miles. Sore plus a swim meet day and I just didn't have the enthusiasm for more.

I think I'll feel good for a longish run tomorrow.

Nice night. Abby went to a "Secret Santa" party and the rest of us drove over the Christmas Street to look at the lights. Then we had pizza and watched Rufolph. Weather changed for the Christmastime better in my opinon. Colder and on the verge of snow even. We're heading to Florida for 10 days next Sunday and I'd like it to be a little warmer than Utah.

 

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

Good morning for my mental health. It snowed, I got in a good run, and I had breakfast with Ann.

Got up early, had a cliff bar and a banana plus two cups of coffee. Watched the snow fall. Went to Liberty Park and ran a little over 7 miles before meeting up with Josh and Jake. Thrilled to see Josh running well. Jake joined me for about 7 miles. I ran 14.5 miles at the park and once around the block when I got home to make it an even 15 to qualify in my mind as a "long run".

We talked a lot about running. Imagine that.

Got home just in time to chauffer the kids to Sunday School while Ann and I played hookey and had breakfast at Caputo's Deli at 15th and 15th.

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
1.000.000.000.001.00

Three mile run/walk with Andy.

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
10.500.000.000.0010.50

Rant coming later...

STEM has become all the rage in the American high school. If it's not science, technology, engineering, or math, it doesn't matter. I don't think I've attended a faculty meeting in the last couple years where the importance of stressing the STEM courses is not mentioned.

I get it. This is the 21st century and we live in a tech driven world in many ways. I also know that the majority of the high paying jobs of the present and future will be in the STEM fields. So to not prepare students for this reality would be negligent.

HOWEVER...

I asked my students today if any of them had ever been told by a guidance councellor that they needed to take more psychology, sociology, anthropology, or history courses. None of them had, yet they all tell stories of being encouraged to take more rigorous math and science courses. 

Last week we had our "Hour of Code" here at Alta where all of us teachers, even us history teachers, were expected to teach the importance of being able to program computers. Needless to say, we've never had an "Hour of History" or an hour of anything social  studies related.

I think we are under emphasizing the social studies. We are always reading about how this is the age of globalism and reading Thomas Friedman books like The World is Flat  which stress the idea of international markets and the ability to compete on a global scale. 

If this is the case, isn't it just as important to have citizens who understand history and other cultures as it is to have people who can write lines of code? 

It's probably true that a hundred years ago, what happened in Pakistan had no effect on what happened in the United States. These days that is clearly not the case. I was thinking about the 145 dead teachers and kids in Pakistan today and about the fact that I'm at a loss for answers. Sadly, I feel like these sorts of atrocities are going to happen more frequently in the future. I think it is going to be vital for the U.S. to have people who understand and think about this. 

No engineering course is going to help you understand radical Islam or any other form of extremism. Students whose interests run towards history and the social sciences need to be made to feel like their abilities will be just as valuable to the well being of our country and planet as students who prefer math and science.

Sadly, the mega-billionaires who are pumping money into so-called education reform these days are people like Bill Gates and the Walton Foundation (Wal-Mart). I think if their vision of what comprises a good education succeeds, we will have a nation filled with people that don't really understand people. 

PM: 1.25 mile warm-up, stretching, 9.25 miles in 60 minutes.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 miles split between the treadmill and stair master. Weights/plyos/core. Super hard workout. 

I was missing my dad a lot today. He died five years ago yesterday.

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
9.000.000.000.009.00

Nine easy around Sugar House. One with Andy.

One hour of trampolining at the Wairhouse with Abby and Andy after. Murphy family Christmas 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
0.000.000.000.000.00

Rest day. Nice, long walk with Abby though.

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: 3.25 miles with Andy, running and walking. Included a pit stop at Dunkin Donuts halway. After the donut, Andy PR'd in the 400 on the Highland High track running 1:49 wearing jeans and crocs.

More later for me...busy day though. 

PM: 10 miles in 1:16 around the neighborhood.

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
10.250.000.000.0010.25

Pretty much the same as yesterday. 10.25 miles around Sugar House. 

We're heading to Dunedin, Florida tonight on an overnight flight. Going to see some old friends and spend Christmas with my mom and my sister and her family. Lots of shirtless runs on the beach (some winter Vitamin D!) since it looks like mid 70s most of the time we're there.

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
5.000.000.000.005.00

Easy five around Dunedin. Warm, 100% humidity. Ick.

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
8.000.000.001.509.50

Ambled from moms house over to the Hammock Park in Dunedin. Ran the trails in the park for a while before heading over to my alma mater, Dunedin High School, the most thouroughly fenced high school in America, hopped the fence to the track and did 6 X 400 on the, no kidding, asphalt, track.

84, 84, 86, 83, 81, 81.

That seemed really hard so I'll have to call that a VO2 max workout.

Then I ran back to moms and soaked in the pool with the Canadians. 80 degrees, sunny, 70% humidity.

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
1.000.000.000.001.00

Five mile walk. Felt tired and achy today so I decided to rest up for my Christmas run. I have to, I mean get to, go to two Christmas Eve church services tonight to accomodate different family members.

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
13.000.000.000.0013.00

Got out dark and early for my Christmas run. Ran west on 580 to the Pinellas County Trail and then north to the Dunedin Causway out to Honeymoon Island. Windy and about 55 degrees so of course, this being Florida, I saw lots of people running in tights and jackets! Turned around at 6 miles and headed back, cut across the back nine of the Dunedin Country Club to Fairway Estates and my sisters house. Stopped for a little water at mile 10 at her house and then ran the 3 miles back to moms house.

This was my 35th consecutive Christmas run. It started in 9th grade when I would get new running gear for Christmas - maybe a matching Sub-4 shorts and singlet and a new pair of Nike Tailwinds - and I'd be eager to try it out. 

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
2.000.000.000.002.00

Easy 2 plus some striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Manatee River Run (5 Miles) 00:30:41, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

You're looking at the RRCA Florida State Grand Masters 5 mile champion!!!!!!!!

Seriously, a pretty good race today. Left moms house around 6 am for the hour plus drive down to Manatee County for the Manatee River Run 5 Miler. It's half road, half windy trail through a bunch of swamps. Was already up to 72 degrees and super humid at the race time. Super humid for this Utahan anyway.

Came through the first mile in 6:00 in about 10th or 11th place. Caught two high school kids the second mile to move up to 8th and one more just before mile four. I finished seventh overall, one place behind the masters winner, a 47 year old dude from Switzerland. Thought I might catch him but his daily sprints up and down the Matterhorn just made him too tough. Still, they had this nifty "Grand Masters" category which is apparently me! So I got a nice medal.

The trails were slow, but fun. I was actually missing them when I was on the road portions of the course.

Splits were 6:00, 6:16, 6:06, 6:09, 6:07.  I'm ok with that. Haven't raced since August. I felt fairly strong the whole distance and it was just good to get out there and mix it up some.

I was a little bummed to see that I ran 29:28 here in 2009 a few weeks before I joined the FRB. I suppose I'm getting slower.

Andy ran the kids race and did awesome finishing 2nd overall and getting a medal too.
 

Stopped at Steak and Shake on the way home. Don't have them in Utah. Double Steakburger w/cheese, fries, strawberry shake.

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
7.500.000.000.007.50

Easy 7.5 miles on the Pinellas Trail. Ann joined me on the bike. Beautiful 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
0.000.000.000.000.00

Busy vacation day so, no running.

Got up early and headed out the Clearwater Beach to see Winter the No-Tailed Dolphin. Spent a ridiculous amount of money there which made me sad because I remember the place before it was a tourist trap.

Then had lucch at Frenchy's on Clearwater Beach. It was $4.95 burger Monday so that was good.

Then we spent a couple hours swimming at Clearwater Beach. Abby and Andy had tons of fun and got a little sun burned.

Went for a long family walk around Dunedin in the afternoon. Walked out onto the new pier and watched some guys fish. Then we ended up at Tony's Pizza in downtown Dunedin for dinner. Met my mom there and she drove the kids home while Ann and I walked home via Flanagans Irish Pub.

Back at moms house having a Winter the Dolphin film festival.

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

No running, non-stop rain, family stuff, just didn't do it.

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

AM: 2.5 mile walk with Ann. Will run later. Breakfast at my Uncle Jack's house now.

We head back to Utah at 6:30 tomorrow morning. Four hour layover in Denver.

PM: 10.25 miles at 8 minute pace. Sluggish.

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
186.500.005.001.50193.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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