Rob Murphy

December 2017

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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: 58.12 Month: 149.08 Year: 370.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
194.008.009.505.75217.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 100 push-ups, 100 sit-ups.

PM: No run. Feeling a little achy. Going to the Jazz game 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
0.000.000.000.000.00

AM:6 miles plus some weights and jumping rope.

PM: 2 mile walk. Continued plowing through Ron Chernow's Grant

My hips hurt.

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

AM: 3 mile walk. Mostly to and from church.

PM: 7.5 miles on the stair stepper. Puch-ups, sit-ups, pull-ups, 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
5.000.000.000.005.00

Donald Trump is in Utah today destroying a couple of our best national monuments. I expect my mood to brighten when he leaves.

PM: 5 miles of cross training. Hip still hurts.

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
6.250.000.000.006.25

PM: Easy 10k around the Alta High environs after school. Thought about my achy hips and the Jazz game 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
6.500.000.000.006.50

PM: Swung by Liberty Park on the way home from work and did 4+ laps. Finished up with 6 striders at the south end of the park. 

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

AM: 2 mile walk. 100 push-ups, 100 sit-ups

PM: 4.25 miles easy 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
8.500.000.000.008.50

Went to the gym, ran into one of my old runners Braydon Lavery, had a great conversation with him.

6.5 miles on the treadmill and 2 miles on the stair master. 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
12.250.000.000.0012.25

AM: A frosty 12.25 miles around Sugar House Park and Highland Highland High track. 8:30 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
9.250.000.000.7510.00

Escaped the cold/smoggy Salt Lake air for the warmer/clean Park City air. 10 miles at Round Valley. 8 striders on the soccer field.

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 and recovery 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
8.500.000.000.008.50

8.5 miles on the treadmill. 

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

AM: 6.75 miles on the treadmill and 1.5 miles on the stair stepper. Hot tub.

Shout out to the good people of Alabama!

Another shout out to Pat DiNizio, lead singer and songwriter for the Smithereens - one of the best and most under-appreciated bands ever - who died today at 63.

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
8.000.000.001.259.25

Drove up to Park City for some gunk-free air.

6.5 miles on the Jeremy Ranch Road. The road was mostly packed snow and ice so I wore my spikes. Then I did 6 X the hill up Daybreaker Dr. followed by a 1 mile jog.

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
5.750.000.000.005.75

Easy run around Hillside Middle School during Andy's basketball practice. Striders after on the big grass field.

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
7.250.000.001.008.25

4 miles easy finishing up on the Highland High track.

8 X 400 in 42.6, 41.1, 40.9, 39.6,, 39.1, 38.4, 36.0, 32.2

3.25 mile cool-down in the snow.

I didn't like how I felt on the 32. Probably because I remember how I used to float effortlessly through 30 second 200s thirty years ago. The thought/feeling is there in my mind, as fresh as ever, telling me that is how I should run.

Post-run recovery at Dunkin' Donuts.

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
4.500.000.000.004.50

Feeling a little creaky so I took it easy. 3 laps around Liberty Park.

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

PM: 9.25 miles around the school/track. 8:05 pace. 6 X 100 yard striders.

I signed up for the USATF cross country championships in Tallahassee in February. I'm really excited for something a little different this winter. I've contracted with Kramer Morton to coach me :-)

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
2.004.004.000.0010.00

PM: 1.5 mile warmup. 8 miles in 54:41. Half mile 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
5.250.000.000.005.25

AM: 4 mile walk with a little jogging thrown in here and there. Stretching.

PM: 4.25 eliptikl miles. Weights. 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
10.000.000.000.0010.00

AM: 10 miles in 8:10 pace. 6 striders. Snowy/Icy/Coldy.

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
5.500.001.501.508.50

On the treadmill...

1.25 mile warmup, 12 X 1/4 mile starting at 6:03 pace and working down to 5:42 pace at the end. 1/4 mile jog recovery. Cool down.

Sort of binging on Long Road Home on the National Geographic channel. Very 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
6.250.000.000.006.25

Hard run up Grandeur Peak this morning. Cold and snowy and my light cotton gloves were not up to the task. Running Grandeur in the snow is 6.25 miles the hard way!

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
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Christmas Eve went as follows...

Woke up this morning and went with the entire family to see Star Wars at 9 am. Enjoyed it. The Empire suffers from poor leadership, Kylo Ren makes most of his military decisions on emotion rather than sound strategic reasoning. General Leia Organic or whatever her name is isn't much better and tolerates a ridiculous amount of insubordination...

Came home and had lunch and a nap. Then watched A River Runs Through It  and renewed my vow to someday take up fly fishing.

According to Murphy family tradition, had pizza for Christmas Eve dinner. Ann went to work. There are 18 people spending Christmas in the Neuro ICU at the University of Utah and someone has to take care of them. The kids and I went to church. So grateful to Wasatch Presbyterian Church and what the people there have meant to my family over the years.

Came home, poured a glass of decent wine and watched the George C. Scott version of A Christmas Carol. Read a little of Chernow's Grant, went to bed.

 

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
12.250.000.000.0012.25

12.25 miles around Sugar House Park on slushy/poorly plowed streets. Wet shoes and socks!

39th consecutive Christmas day run going back to 1979. I'll have to come up with a good one for #40 next year.

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
3.004.004.000.0011.00

On the treadmill...

1.5 mile warm-up, stretching.

8 miles in 53:57.Averaged 6:58 pace for the first 4 then worked down to 6:15 pace on the last 4.

1.5 mile 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
7.250.000.000.007.25

Just an easy hour run around the neighborhood.

Crossed the 2,000 mile threshold for the year. Not bad considering I ran a todal of about 500 miles the first four months of 2017. Much of that was cross-training (i.e. not running)

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
10.000.000.000.0010.00

10 miles around the east bench of SLC,UT.

Gaps. While I was running today, I was thinking about the huge gaps in my knowledge. Things I should know and have experienced by 53 but don't or haven't. One of the main reasons for my running gaps is due to the fact that I wasn't coached by runners in either high school or college. Also, when I was a young coach, I didn't have the opportunity to serve as an assistant to a smart head coach.

PM: 2 mile walk. 100 push-ups, 100 sit-ups.

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
4.000.000.001.255.25

I wanted to keep the volume low and the intensity high today.

10 X 200 on the Highland High track. Started at 39 seconds and worked down to 36 on 1-9. For the last one I took a longer break and ran 32.1

Had a hard time deciding what I needed to do today so I didn't get out untill 1 pm. Legs felt heavy. Happy with the workout though. Just following the "something of value" philosophy.

Ran without a shirt in the 50 degree sunshine and got a rare winter dose of Vitamin D. If Donald Trump had seen me he would have concluded that climate change is real.

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

AM: 11.25 miles at Draper Park/Porter Rockwell trail. Happy to have Blake Bennion join me today.

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

Grandeur Peak run with Jake and Andrea plus the incomperable Tayte Pollman. Such a beautiful day and a perfect way to end 2017.

I ran 12 races in 2017. I can't really seperate running from racing and can't sustain a long period of just training and no racing. To me, racing is the fun part and the challenge. I suppose it's because I started out in this sport that way and not to get fit, or to lose weight or some other purpose.

My next race will be the SLTC Winter 5k on 1/27 followed by the USATF XC championships in Talahassee. 

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
194.008.009.505.75217.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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