Rob Murphy

Say No To Drugs Holiday 10k

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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: 24.00 Month: 162.86 Year: 1227.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
193.750.006.211.00200.96
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

6.75 miles around Alta. 10 stadiums. Weights and core.

Sitting here at school while Abby does her 2 hour (!) range drive for drivers ed. Evicted from my classroom because we're hosting a debate tournament. These debate geeks have even taken over the faculty room (where I'm sitting now) so I'm stuck here listening to this kid practice that thing where they talk really fast for a long time.

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

I'm feeling a tiny amount of lower leg pain so I decided to skip the run today and instead do  30 hard minutes on the stair stepper followed by 30 minutes on the spin cycle. Tired after! Then a short swim and long hot tub.

Not a bad 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
11.500.000.000.0011.50

AM: 11.5 miles around Sugar House. 7:33 average.

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

16 miles in 2:03 - 10 loops around Wheeler Farm plus a little extra. Started at Jake and Andrea's and it was nice to have them join me for a while before they headed off to ski. Also appreciated the Gatorade and power bar they left on their front porch for me when I finished.

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.

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 miles around the Alta track. Hit the weight room HARD after with my runners.

Working on some New Years Resolutions. Not something I typically do but I'm putting together some gems for 2017.

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

6 miles plus 20 minutes running up and down the stadium steps. Ouch!

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

6 miles of cross training. Sore, beat-up. Hot tub 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
9.500.000.000.009.50

9.5 treadmill miles. Felt strong.

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
6.000.000.000.006.00

6 miles on the treadmill plus some swimming - maybe 20 laps.

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

5 easy miles at Liberty Park. Still trying to kick the head and chest crud that has been kicking my rear for over a week. I was planning a longer run but lost interest so I stopped and walked around the park for a long time. Then I went to Barnes and Noble and read for a while before Ann texted me to see if I wanted to meet for dinner - which I did.

Nice end to a hard weekend.

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

AM: Push-ups, Sit-ups, core.

I'm having a lot of fun reading the new Tim Feriss book, Tools of Titans. It's a goldmine of useful tidbits that will especially appeal to folks in their 20s and 30s and older folks whose job it is to inspite and motivate.

My 27 year old nephew has had a really bad stroke and things don't look good at present. He is a very special young man. If you are the praying type you could remember Ryan Keller of Dunedin Florida. Also my sister Marni and my brother-in-law Paul and his sister Elizabeth and brother Sawyer.

PM: 5 miles, hills sprints in the gully, weights.

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
8.000.000.000.008.00

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
8.000.000.000.008.00

Early AM: 8 miles around Sugar House Park. Light snow.

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
4.000.000.000.004.00

Easy 4 around the neighborhood.

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

Zero. No sleep last night taking the red eye from Salt Lake to Tampa.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Say No To Drugs Holiday 10k (6.21 Miles) 00:38:46, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.210.0010.21

So I'm here in my original hometown of Dunedin, Fl visiting my mom and my sisters family. Decided to run the Say No To Drugs 10k in Clearwater this morning. The course is one I've run many times before back in high school for racees like the Fun-n-Sun Run and the Easter Bunny Run. Out-and-back on the Clearwater Beach Causway. When I went to bed last night on my mom's couch I decided not to set an alarm since I had no sleep the night before and if I woke up in time then I would race, if not I'd do a nice long run on my own. So I woke up about 10 minutes before I needed to leave, got dressed, had a cup of coffee and a cliff bar. Still feeling groggy from the sleep aid I took last night. I wavered back and forth about going and then decided to give it a shot. Got to the race, registered, hit the POP, and then did a little warm-up. Got hassled by a creepy Scientologist guard when I set foot on cult property which happens to be pretty much all of downtown Clearwater.

Pretty warm and, for me, really humid. Pushed hard on the way out with a nice tailwind (5:58, 5:50, 6:00) but then crapped out on the way back and didn't race very hard, just pushing it as hard as I could without experiencing any real pain (6:21, 6:30, 6:45, 1:19). In my defense, it was against a pretty good headwind and very bright sun and I didn't wear sunglasses and I was cranky at how generally lethargic I felt. Even with the slow splits I maintained my place - passed one guy and one guy passed me. So I was happy to break 39, win my age group, and with the nice pancake breakfast and snazzy medal after.

Sad that I didn't run into Mark. Would have been nice to see another FRBer.

Nice distraction. I highly reccomend this race. Beautiful, well organized, good cause.

PM: Easy 3 miles around old Dunedin. Swim after.

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
9.500.000.000.009.50

7 mile sight seeing run around Dunedin. Left at 7:30 am when it was 72 degrees and 90% humidity. Sopping wet mess.

PM: Easy 2.5 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
9.000.000.000.009.00

9 miles. Pinellas Trail to Hammock Park, past the high school and back. 100% humidity this morning. Swim after.

Rest of the day flying. Tampa to Chicago to Salt Lake.

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

Spent the entire day in airport purgatory. My punishment for something I suspect.

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

9 miles around Sugar House Park. In the dark. 7:50 pace. Felt pretty good. Getting back in sync.

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

10 miles just under 8 minute pace on ice, blacktop, and cement.

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
8.750.000.000.008.75

8.75 treadmill miles and weight lifting. I have this chronic quad soreness that won't go away.

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

5 miles up and down Pismo Beach. Couple times up and down the stairs. We Murphy's always have pizza on Christmas Eve so we're heading out to Sam's Giant Manhattan Pizza in Grover Beach. Best pizza ever in a generic strip mall.

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

38th consecutive Christmas Run...

North on the PCH a few miles and back to downtown Pismo, to the end of the pier and then up the beach and up the steps to the Kon Tiki.

Merry Christmas!

PM: 3 mile walk around town/beach.

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
6.000.000.000.006.00

AM: 3 mile walk. 1 with the kids to Old West Cinnamon Roles and back and then 2 with Ann.

PM: 6 miles on the treadmill at the PBAC, a nice gym that you get to use if you stay at the adjoining Kon Tiki, followed by a hard weight workout.

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
9.250.000.001.0010.25

10.25 mile treadmill run at the gym again when I learned of the death of Carrie Fisher. Sad. People of my generation having a rough 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
4.000.000.000.004.00

AM: 4 miles on the beach. Included 10 x up and down the Kon Tiki steps. Wobbly quads 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
0.000.000.000.000.00

No run. Driving and flying. Yet another 3 hour flight delay so lots of hanging around airport. I went to the Steinbeck Center in Salinas. 

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

Ending 2016 with a wimper. I've decided to take it easy until my right knee stops acting up. I may do some eliptickling 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
4.250.000.000.004.25

4.25 miles around the neighborhood. Super easy, some walking.

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
193.750.006.211.00200.96
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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