Rob Murphy

SLTC Winter 5k

Previous YearRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRob Murphy's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
20102011201220132014201520162017201820192020
15% off for Fast Running Blog members at St. George Running Center!

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. Winner 1985 Rod Dixon Run 

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 European History and other courses at Alta High School. I coached the track and cross country teams at Alta for 16 years.

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

Miles:This week: 15.55 Month: 85.65 Year: 1592.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1538.3422.6028.153.001592.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: Up early as staying up past midnight on New Years Eve has never been my thing. Read for a while, had 2 cups of coffee, and went to the gym. Ran 10 miles on the treadmill plus some hot tub/pool time.

Came home, shoveled snow, ate some bacon and eggs. Now watching the Gophers play Auburn in the Outback Bowl.

A good start to the Roaring Twenties.

PM: Walked to the gym with Ann and Andy. Did a mile on the Woodway. Walked home in the snow via Starbucks.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Jan 01, 2020 at 15:04:44 from 96.33.83.28

I was in bed by 10:30 last night, too.

From jtshad on Wed, Jan 01, 2020 at 16:09:09 from 65.129.147.18

Happy new year, hope 2020 is filled with blessings and much joy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.001.000.006.25

AM: 4.25 miles on the eliptickle, 4 x 1/4 mile hardish on the Woodway (harder than it sounds), 1 mile cool-down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM: 9.5 miles on the treadmill plus some swimming.

PM: 4 mile walk and some strength training.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM: 8.25 miles on the treadmill plus an additional mile on the helix.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

AM: 3 mile walk.

PM: 1.25 mile warm-up then weights at the gym. Walked a mile to cool down.

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

Rest

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 8.5 miles on the treadmill plus 1.5 on the helix.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.001.008.25

PM: 7.25 miles on the helix then 4 X 1/4 mile on the Woodway. Times were 1:49, 1:44, 1:44, 1:48.

Also, push-ups, sit-ups, pull-ups.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM: 8.25 miles on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: 2.25 mile walk. This walk included a stop at Harmon's to purchase a Vegan Chili Verde Burrito for lunch.

Later: 2 mile jog.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 12 miles in 1:33 on the treadmill.

PM: 4 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 slushy miles around Sugarhouse Park. Averaged 8:09. Felt good to do a for real outside run. Knees felt great. Achilles a little achy.

Sent Abby back to school today. :-(

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

Rest day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM: 7.25 miles arounf SHP. Tough to get out tonight just as it was getting dark. Also was forced to miss the first half of the Jazz game. Decent run though despite the poorly plowed roads.

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

Struggled today so I pulled the plug on my planned 10 miler.

5 treadmill miles, jump rope, and some bodyweight strength training. My knees are letting me do lunges which is great.

Dealing with the unnecessary and tragic death of a student today which seems to be happening more often these days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Jan 16, 2020 at 10:26:43 from 141.221.191.225

Sorry about the student, a tragedy to lose kids so young. Prayers with you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM: Decent 7.25 on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: 8.25 on the treadmill at 8 mph.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 mile trail run in Black Dragon Canyon off of I-70 west of Green River. New discovery for me and just what I needed today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM: 10.25 miles in Moab from the hotel, up the Colorado River and back. Beautiful.

PM: Hiked the Moab Rim Trail.

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

Just some hiking and walking today. Out to Delicate Arch in Arches NP and then around the neighborhood when I got home.

Winter series 5k this Saturday followed by the 10k and 15k after that. More thoughts on that later.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM: 120 push-ups, 120 sit-ups.

PM: 9.25 miles on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM: 7.25 miles on the treadmill, 1 on the helix

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

No running. 7 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles around the neighborhood and Sugar House Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLTC Winter 5k (3.11 Miles) 00:19:20, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.110.007.11

I made it out to the Salt Lake Track Club's Winter 5k after taking last year off. My goal was to break 20 minutes for the first time in forever and I ran 19:20 - so that's good. Splits were 6:16, 6:10, 6:13, 43. Makes me think I can break 19 minutes again because I wasn't really racing that hard.

I thought I won my age group so I have awarded myself 1st place here on the blog. Bill Cobler beat me by 1 second even though he finished a couple minutes behind me. Decided to do the awards based on chip time rather than gun time and apparently Bill had a hard time making it to the start on time. It's frustrating to lose to a person when you finish a few hundred yards in front of them.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Jan 25, 2020 at 12:04:56 from 107.77.90.60

USATF rules require gun time to determine place on a certified course - or so I was told when I had a chip time that appeared to have won my age in a race here in ATL. My time was about a minute faster than the gun time winner.

Ohh yeah - great race time BTW. :). Impressive that you felt like you could have gone faster. Well done.

From Rob Murphy on Sat, Jan 25, 2020 at 12:19:23 from 67.177.30.39

Hey Bret. Here's an observation. In addition to the normal age-related decline, I'm noticing that it's harder all the time to really "go to the well" in racing. I used to vomit after 5k's in high school! I'm not really willing to do that anymore. :-)

Thoughts?

From Bret on Sat, Jan 25, 2020 at 12:23:54 from 107.77.90.60

Totally with you on that Rob. I would much rather feel like I have given a good effort but with enough to feel like I could have done more.

From Rob Murphy on Sat, Jan 25, 2020 at 12:25:45 from 67.177.30.39

Of course I was also more prone to eating cheeseburgers 45 minutes before racing in high school.

From jtshad on Sat, Jan 25, 2020 at 13:51:19 from 75.174.5.48

Great job on the race and the time. Frustrating to get beat by a person you do not know you are racing, thus the gun time requirement for awards.

5K's have always been a bit hard for me (as a marathoner) to dig that deep for the short distance and fast times.

From Eva Splaine on Sat, Jan 25, 2020 at 15:05:03 from 108.61.201.170

That is SO exciting Mr. Murphy!

I kind of know how you must be feeling coming back from an injury and surgery.

I am sure that you will be able to break 19:00 minutes this year; but don't stop there. I think you could break 18 as well.

GO FOR IT! :)

From Kenny the Apache on Sat, Jan 25, 2020 at 16:21:00 from 65.48.74.201

Nice effort and time Rob!I have always been interested in trying out one of these Winter Series races, possibly next year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM: 9.5 miles on the treadmill at 8 mph.

Also a 4 mile walk. Watched a lot of Kobe news. Very sad.

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

Rest day. Just an evening 4 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 8 leisurely miles on the treadmill plus 2 on the helix followed by the life-giving waters of the hot tub.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Jan 28, 2020 at 19:28:18 from 96.33.83.28

Do you have to drink the hot tub waters for them to be life-giving?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned day off. One thing after another after work...

Met with the doctor today to discuss my most recent MRI on my left knee. Basically, I have the same meniscus tear in my left knee that I had repaired in my right back in May. However, since it's not causing me much pain, he reccomended no surgery. But the pain in the knee could return at any time depending on how the flap of torn meniscus "flips". Great to have that in the back of my mind forever.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Jan 30, 2020 at 17:43:23 from 64.134.160.156

Sorry for the work stresses and uncertainty with your knee. Praying for peace of mind.

From Jason D on Thu, Jan 30, 2020 at 19:07:13 from 73.144.88.57

I am sorry that you have to deal with that, Rob, but I am glad you are able to run. I hope that if something does happen you are able to get the same surgery.

Start a blog GoFundMe. People will chip in when their daily dose of witty commentary hangs in the balance!

From Jon on Thu, Jan 30, 2020 at 19:17:34 from 96.33.83.28

Minimal pain is better than pain, at least, right? And if you do need surgery someday, you already know what recovery entails.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.500.0010.50

PM: 10.5 on the treadmill with some occasional faster running thrown in the spice things up.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Walked 4.25 miles. Push-ups/sit-ups.

PM: 6.25 miles around Liberty Park. Six longish, fastish striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 leisurely miles at Liberty Park (8:47 average)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Late AM: 14 miles on the Jordan River Parkway. 7:57 average.

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

Nothing but snow shoveling!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

PM: 8.5 miles around the neighborhood and Sugar House Park. 8:15 pace. A fair amount of slush, snow, and ice made for slippery going.

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

AM: Lots of push-ups and sit-ups. Lost track in my counting.

PM: 4.25 on the treadmill.

Shout out to my senator, Mitt Romney!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Nora Jo on Thu, Feb 06, 2020 at 14:21:48 from 68.50.212.88

Nice to know that we have one honorable Republican willing to cross party lines for the good of the nation and the constitution.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

PM: 4.25 miles on the treadmill and 4.25 miles on the stair thingy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Salt Lake Track Club Winter 10k (6.21 Miles) 00:41:25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.210.0010.21

 

Ugh! Definitely my least enjoyable race since my 2 disasterous marathons in 2012. I love racing and after 40 plus years of it, I'm pretty good at assessing my capabilities beforehand. Usually I finish within a few seconds of whatever I think I can run. Usually I enjoy the competition. But not today.

Mile 1 - 6:06

Mile 2 - 6:22

Mile 3 - 6:27

Mile 4 - 6:37 (from this point on, I had no positive thoughts. Only negative self-talk)

Mile 5 - 6:49

Mile 6 - 7:28 ( walked twice. Gave up)

.2 - 1:37

Might not be ready to race a quality 10k yet. They're hard to fake. Probably should have gone out in 6:20.

Of well, they can't all be winners. I shall live to fight another day.

PM: 2 mile jog/1 mile walk.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, Feb 08, 2020 at 13:49:01 from 96.33.83.28

Bummer. Indeed- live and learn. Fight another day.

From Eva Splaine on Sat, Feb 08, 2020 at 15:28:22 from 108.61.201.170

How did you do in your age group this time?

I am sure with a time like that you must have placed high up.

Anyway, stay positive! :)

From Bret on Sat, Feb 08, 2020 at 16:03:59 from 99.1.220.106

Reasonably solid effort for most of the race Rob - but you’ve been at this a long time and they don’t always go as well as we’d like them to. Nice job and good perspective- you’ll get it on your next one.

From Vis on Sat, Feb 08, 2020 at 17:08:35 from 70.34.5.173

Sometimes getting to the starting line is a win.

From Rob Murphy on Sat, Feb 08, 2020 at 17:40:45 from 67.177.30.39

I really appreciate all the encouragement y'all.

From Eugene on Sun, Feb 09, 2020 at 07:27:05 from 66.21.47.189

absolutely right in that you can’t fake the 10k. nice job regardless, hopefully this was just fuel for the fire for you.

From Mike on Mon, Feb 10, 2020 at 07:18:04 from 168.213.5.162

Nice mindset at the end of "just move on to fight another day." I think that's what has made you such a lifelong racer. Not surprised you were a coach for so long.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 12 miles averaging 8:25. Legs were sore and stiff at the beginning but loosened up some. Beautiful day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 miles leisurely.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.240.000.000.001.24

Quick jog after work and then 3 hours shoveling snow with Jared Campbell (3 time Barkley finisher), Jake Krong, and Sandy White.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Feb 14, 2020 at 12:57:13 from 165.156.40.42

Shoveling snow? Where did you shovel snow with other people?

From Rob Murphy on Fri, Feb 14, 2020 at 21:51:51 from 67.177.30.39

Jared's Running Up For Air event next Saturday. Up and down Grandeur Peak. We have to shovel out the aid station for the tents in Millcreek Canyon. I eather run or volunteer. This year I'm volunteering.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM: 7.25 miles at Liberty Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM: 1 mile around the block a couple times. Just for mental health.

Late AM: 2.5 mile walk around Sandy. Listening to The Warmth of Other Suns on Audible.

PM: 8.25 miles in 65 minutes on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 miles at 8:10 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles of kinda hard cross training. Weights.

I had been lifting fairly consistently for the past year when I couldn't run consistently. I actually love strength training and think it's more importaant as you age. It's been on the back burner the past few weeks as I've worked to stabilize my running between 40 and 50 miles/week. Didn't want to overdo things and there's only so much time in the day. But I am going to try to squeeze in some lifting 2-3 days each week now while trying to get my running mileage into the low 50s. More likely it will look like about 40 mpw running, 10 cross training, and 2 days of weights. Hopefully that will be sustainable. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sun, Feb 16, 2020 at 16:45:21 from 67.2.92.9

That looks to be a pretty balanced routine Rob. I have been doing a gradual buildup with body resistance exercises such as push ups and crunches. Just need to work on the diet now..

From Eva Splaine on Mon, Feb 17, 2020 at 00:45:05 from 108.61.201.170

Good luck with the strength training.

I like to do strength training on my hard running days after my running workout while the muscles are already somewhat fatigued.

Then I can follow that hard day with a couple of easy days.

Seems to work well for me.

From Jon on Mon, Feb 17, 2020 at 19:25:37 from 96.33.83.28

I share your thoughts on strength training. I've been doing it steadily for the past year, which is the first time since college or so. I really enjoy it and am sure it will help as I age.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: 2 mile walk.

PM: 8.25 treadmill miles. Mostly 8 mph.

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

PM: Went to the Sugarhouse gym at rush hour which sucked. Ran 4.25 on the treadmill and did some lifting.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

PM: 8.5 on the treadmill. Mile 7 in 6:20.

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in the Dimple Dell Gully. Glorious!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLTC Winter 15k (9.32 Miles) 01:00:54, Place overall: 28, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.009.330.0013.33

Better effort than the 10k a couple weeks ago by a longshot although I'm mildly disappointed at not breaking 60. I was at 29:30 at the turnaround and felt like I was maintaining on the way back. I didn't wear a watch though so I was just guessing.

Probably need more long runs to be as strong as I'd like to be in the final miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Feb 22, 2020 at 16:56:00 from 99.1.220.106

Nice race Rob. Glad you we’re pleased with it too.

From Jason D on Sat, Feb 22, 2020 at 20:57:54 from 73.144.88.57

Nice work, Rob!

From Eva Splaine on Sun, Feb 23, 2020 at 07:14:43 from 108.61.201.170

Great Race, and nice comeback from a couple of weeks ago.

From Tom K on Mon, Feb 24, 2020 at 11:09:23 from 47.206.60.114

Wow! Great Race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 in the Dimple Dell Gully. Lots of snow melt in the last 48 hours. Spring seems to be here.

PM: 3 mile walk with Andy to Starbucks and back. Were watching Crimson Tide now with Denzel Washington and Gene Hackman. Andy loves Navy movies. They need to make more because we're running out of them. Ann just left for work. Abby wen't to Glacier National Park with two friends today and it was cool seeing the pictures.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM: 7.5 miles at Liberty Park.

Taking a day off tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.251.501.500.008.25

Hard getting a run in with conferences this week. Went to the gym at 7:30 after leaving work. Did 8.25 on the treadmill with 4 x 2/4 mile starting at 6:40 pace and working down to 6:20 pace on the last one.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, Feb 27, 2020 at 12:07:35 from 216.234.133.229

Is that suppose to be 1/4 or really 2/4 and we can reduce the fraction to 1/2? :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM: Easy run in the Dimple Dell Gully.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 miles along the Clark Fork in Missoula, Montana. Sunny, mid-50s!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Snow Joke Half Marathon (13.1 Miles) 01:31:38, Place overall: 31, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0013.100.000.0016.10

6:55, 6:47, 6:54, 6:57, 6:46, 6:52, 7:26, 7:07, 7:21, 7:30, 7:09, 6:53, 6:38

I ran the Snow Joke half marathon in Seeley Lake Montana today. The course turned into an ice rink about halfway in and I was wearing the worst possible shoes. Finally returned to the plowed road with a mile to go and I was able to at least run one mile split in what was my goal for the whole race. Had I known about the course, I would have run the first 5 miles at 6:25 pace.

I did finish 5th in the 40-99 year old age group though. Imagine being the 93 year-old dude who finishes a half marathon and you're all fired up about winning your age group but then you lose to your grandson. Gotta love small town races!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Sat, Feb 29, 2020 at 20:53:22 from 73.144.88.57

Looks like the racing is clipping along nicely!

From Jon on Mon, Mar 02, 2020 at 12:17:19 from 165.156.40.42

Were you in Montana just for this race?

From Bret on Mon, Mar 02, 2020 at 12:38:30 from 216.234.133.229

Nice running under less than ideal conditions Rob. I assume no one 93 years old beat you today! :)

From Rob Murphy on Mon, Mar 02, 2020 at 18:11:51 from 67.177.30.39

Jon - I had a 3 day weekend so I went up to visit Abby. The race was just a bonus!

Happily nobody older than me beat me Bret.

From Jon on Mon, Mar 02, 2020 at 20:00:49 from 96.33.83.28

Rob, where is Abby living these days? I missed any updates on that.

From Rob Murphy on Tue, Mar 03, 2020 at 08:12:24 from 163.248.33.245

She's a freshman at the University of Montana.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 easy miles around Sugar House Park. Knees are hurting some. Will take it day to day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: 2.25 mile walk.

PM: 7.25 mile run around a North Salt Lake industrial park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM: 4.5 miles at Liberty Park. Bit of a late day at work and had to get Andy to baseball so all I had time for. I'm not complaining though because I feel like I need a rest week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: 2 mile walk just to get out in the sunshine. Mid 60s  today in Salt Lake.

PM: 8.25 miles in the gully. No shirt!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.001.007.00

PM: 7 miles on the treadmill.

Starting to get concerned about how this virus thing is going to play out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Sat, Mar 07, 2020 at 06:46:31 from 108.61.201.170

Has the virus reached Utah?

It is here where I live. The biggest mistake the Japanese government made was to let the cruise ship in. Of the 1000 cases here more than 700 are from the ship, and the others are mostly people related to the ship or people who came in contact with people from the ship.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM: 10.25 treadmill miles at 7:45 pace.

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

PM: 5 easy miles.

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

No running today.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM: 7.5 miles around Liberty Park. I felt good so maybe I'm shaking off the lethargy of the last couple weeks. The 60 degrees and sunshine probably helped.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Wed, Mar 11, 2020 at 08:40:29 from 108.61.201.170

"Lethargy"...I don't think I have ever seen anyone actually use that word before. I even had to look it up. :)

Glad that you had a nice day. Spring is coming and things are looking up!

Stay positive!

From Jon on Fri, Mar 13, 2020 at 18:17:27 from 96.33.83.28

You get some time off school yet?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM: 5 miles around Sugar House Park.

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

PM: 5 miles around Liberty Park. One mile walk around the Salt Lake Cemetary. :-)

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

AM: Went out to the track and ran a little over 4 miles then did 100 push-ups and 100 sit-ups. Complete mental health workout

Keep running people! Try to do it outside in the fresh air and avoid gyms and treadmills. Pet your dog more and hunker down with your people. 

PM: After school I began the drive to Missoula to pick up Abby who will be home for an indefinite amount of time. My school will be closed for 3 weeks minimum and don't think I'm not planning some type of national park running/hiking getaway for a couple days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sun, Mar 15, 2020 at 11:47:02 from 96.33.83.28

What national parks?

Schools and businesses are still open in SC.

From steve ash on Sun, Mar 15, 2020 at 18:28:17 from 67.2.45.130

Definitely take advantage of the time off Rob. I had originally planned to take Amtrak to New York this time of year. Not going to happen now.. Zion National park sounds good though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: Just a 3 mile walk. Successfully got Abby home.

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

AM: Morning run at Liberty Park. Very nice.

PM: 5 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 miles on the treadmill then swam a few laps.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 2.5 miles with Andy to the Garden Center and back.

Noon: 6.5 miles in The Gully.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.0011.75

AM: Ran 2.5 miles with Andy again after the earthquake. Then as I was getting ready to leave for work I got a text saying the buildings would be closed today while they inspected them for structural integrity. So, work from home.

PM: 9.25 on the Pipline Trail.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Thu, Mar 19, 2020 at 03:31:15 from 67.2.45.130

I hate earthquakes.. Its a fact of life though living on the Wasatch. Glad that Canyon School District is making every effort they can during this with the Corona Virus problems. School packets, lunches available etc.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

PM: More awesomeness today. 9.3 on the Pipeline in moderately heavy snow. Very wet and muddy. Would have liked to have had a partner to run with.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Thu, Mar 19, 2020 at 20:32:59 from 209.33.234.181

Hope you’re holding up, Rob. Awesomeness /s?

From Jon on Fri, Mar 20, 2020 at 07:43:04 from 104.129.194.85

I've never run the pipeline. I'll be your partner next time I'm in town for it.

From Blake Bennion on Fri, Mar 20, 2020 at 11:54:52 from 172.58.79.240

Let me know whenever you're in need of a running buddy! I'm back in town for somewhere between 2 weeks and 2 months.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

AM: 2.5 miles with Andy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3 more on the Pipeline Trail.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Sat, Mar 21, 2020 at 10:52:11 from 12.104.218.250

hope you are all doing well and are healthy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM: 15 miles on the roads. 8:18 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Mike on Mon, Mar 23, 2020 at 09:16:34 from 35.142.90.55

Hey Rob. What's the plan for AP teaching during this time? Is it just online and then doing the AP test at home? I can't imagine how stressful that might make the next month or two.

From Rob Murphy on Mon, Mar 23, 2020 at 12:39:02 from 163.248.33.245

Making it up as I go along Mike. The College Board did chop about 20% off the content for each exam so that's helping. For example, U.S. History will stop at 1945 as far as exam questions go.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today - hopefully a good, long walk later on.

Ann and Abby drove up to Missoula this morning to get her stuffout of her dorm room and move her back for the "summer". Feel bad for her having her Freshman year cut way short but this situation is disrupting a lot of lives. Who knows what 7 days from now will bring?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Mar 26, 2020 at 15:53:08 from 104.129.196.190

7 days? How about 7 hours! This is crazy. Very dynamic atmosphere right now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

AM: 3 miles with Andy.

PM: 9.25 om the Pipeline Trail. Very windy!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM: 7.25 miles - Gully Longer Run - after a long day of virtual teaching.

Also, 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Noon: 4.25 miles around the Alta High track.

PM: 2 miles with Andy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: 4 plus laps around Liberty Park plus some high quality striders :-)

Pretty crappy day of computer teaching. Otherwise, all is well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM: 15 miles on the Jordan River Parkway. 7:49 pace.

62 mile week!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Mar 28, 2020 at 14:02:17 from 75.174.22.68

Great week of running amongst all other craziness! How are your knees?

From Nora Jo on Sat, Mar 28, 2020 at 15:14:10 from 68.50.212.88

Great mileage this week. Good to see you back up on the top of the board!

From Eva Splaine on Sat, Mar 28, 2020 at 21:15:08 from 108.61.201.170

Congrats on having a very good week.

From Jason D on Sun, Mar 29, 2020 at 18:34:03 from 73.144.88.57

Good week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 5 slow miles. Achy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM: Gully Longer Run. Didn't use my watch, but I did push it a little harder that usual.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM: Muddy Pipeline Trail fun.

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

No running today. 4 mile walk, 100 push-ups, 100 sit-ups.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

9.3 on the Pipeline Trail.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Fri, Apr 03, 2020 at 16:33:03 from 209.33.234.181

Rob,

In these crazy times, are you still able to work from your classroom? My room has been a solace. I hope all is well. Looks like you been doing some decent running.

Cheers,

Vis

From Rob Murphy on Fri, Apr 03, 2020 at 20:38:08 from 67.177.30.39

Same here! I've been going into my classroom and working by myself most days. Probably one of about 10% of teachers that does so. I am way more productive there and the feeling of normalcy is much needed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Late AM: 7.25 miles in The Gully.
 

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

AM: 5 miles at Liberty Park including 6 striders.

Then spent the rest of the day (so far) fighting with Andy about his online school work he's not doing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3 miles on the Pipeline Trail. I had planned to go 15 but my legs were just feeling dead. I blame the striders.

I've been trying to feel optimistic about this whole situation but there's this underlying funk, kind of a persistent sadness, that's creeping in. Need to think of a way to shake up the routine a little bit without violating any of our new social norms.

Had a good afternoon. Andy and I drove up Parley's Canyon towards Park City, stopped at the Jeremy Ranch Store and got a Pizza Hut Pizza and a some Tru-Moo. Then we drove around the mountains for a while listenening to the sequel to Hatchet by Gary Paulsen. The River I think. Descended Emmigration Canyon (which actually should be called Immigration Canyon) and ended up at Highland High where Andy drove for the first time on the drivers ed range. He did a great job. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Sun, Apr 05, 2020 at 16:40:26 from 98.212.23.173

Sounds like a fun outing. Stay well.

From Jason D on Mon, Apr 06, 2020 at 15:37:09 from 73.144.88.57

That's sounds like a great afternoon!

From dugco on Mon, Apr 06, 2020 at 17:17:15 from 73.42.16.20

Wait, six year olds can drive these days?! I’ve never met the lad but c’mon, he’s 15/16??

From Jon on Mon, Apr 06, 2020 at 20:01:10 from 96.33.80.155

How's the book? I own Hatchet but never read any of the sequels.

From Rob Murphy on Tue, Apr 07, 2020 at 12:40:14 from 67.177.30.39

14.5 Doug. Crazy!

There's a whole bunch of the Jon. Andy's almost 15 but still likes them.

From Jon on Tue, Apr 07, 2020 at 14:18:52 from 104.129.196.85

Yeah- I know I've seen all the "Brian" books at the library. I never read any other than the original.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 plus several miles of bike riding.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM: Ran the Gully Long Run twice. First time I've done that in at least 2 or 3 years. It was a little warmer and I was feeling pretty depleted by the end. 

PM: Went to the Highland High track with Andy and put him through a little workout. Then rented 1917 from the Red Box. Andy made pizza and now we're watching the movie.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Apr 07, 2020 at 13:06:46 from 141.221.191.225

Nice run, hope you and your family are well.

From Jon on Thu, Apr 09, 2020 at 19:43:42 from 96.33.80.155

So what did the history teacher think of the movie?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

First truly perfect day of spring weatherwise. Cherry trees are blooming.

AM: 4 laps around Liberty Park plus 6 long striders. If you want to convince yourself of the value of striders, don't do them for a long time and then start back up. The easiest way  to feel like a real runner again. So, about 6.5 at the park.

When I got home I made Andy jog up to the Red Box with me to return the movie from last night. So another 1.5

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Noon: 10 miles on the Jordn River Parkway. Andy joined me on his bike.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles in about 2 hours up and down Grandeur Peak. Deep, wet snow at the top.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 miles from home, wandering around the east side of SLC, finished at Liberty Park. Ann picked me up there.

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

No running this Easter Sunday. Graded several essays on Canvas, watched episode 3 of Ken Burn's Baseball, went for a walk around Liberty Park, Twittered some, worried about my kids.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Mon, Apr 13, 2020 at 21:01:30 from 73.144.88.57

I have been so insular these days, I have forgot to ask how Ann is doing. It's pretty rough in Michigan at the hospitals from what I hear, but sounds like maybe things are a bit better out there?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: 6.5 miles around the Foothill Loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Rode my bike to work and back - about 30 miles. Giving myself 10 miles.

Received word today that the school closure will extend until the end of the year.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Apr 15, 2020 at 12:40:58 from 165.156.40.28

End of 2020, or end of spring 2020 semester?

From Rob Murphy on Wed, Apr 15, 2020 at 16:27:13 from 67.177.30.39

The 19-20 school year. That's how teachers measure time kind of like athletes with seasons.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

9.3 miles on the Pipeline Trail.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Wed, Apr 15, 2020 at 16:32:40 from 23.25.134.46

hi rob

From Rob Murphy on Thu, Apr 16, 2020 at 19:59:28 from 67.177.30.39

That made me smile. Hi Allie!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

So today I wandered around lane 8 on the Alta track with a foray into the surrounding neighborhood for a total of 10k. Dang if my left achilles wasn't aching a bit at the end. Need to exercise caution.

100 push-ups/100 sit-ups.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

Noon: 9.3 miles on the Pipeline Trail.

This was one of those runs where it was cold at the beginning but warmed up alot so I was wearing my nifty, fairly new Patagonia running jacket that my mom got me for my birthday. When the run was over it was very wet so I laid it on a rock to dry while I did a little cool down. After the cool down I forgot the jacket and headed back down the canyon. Remembered it about 10 minutes later and turned around to get it. Of course it was gone which is a good reminder that people suck and Rob Murphy can't have nice things so it's a good thing that I never got rich.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Fri, Apr 17, 2020 at 18:11:49 from 108.61.201.170

I am very sorry hear that, Mr. Murphy!

Is there a place where people turn things in that they find on the trail?

I really hope that somehow you will get it back.

From jtshad on Sat, Apr 18, 2020 at 19:45:06 from 174.27.32.203

I'm sorry.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

10.75 at Round Valley in Park City. 8:10 pace. 

Helped a man find his lost Jack Russell Terrior. Ran almost a half mile with the pooch under my arm.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4 plus lots of walking.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.507.00

PM: 7 miles at Liberty Park - 6 striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.008.000.000.009.00

Maybe my best training run in a couple years.

Half mile warm-up, 8 miles in 57:51 around the Sugar House Park road loop, half mile cool-down.

Splits: 7:52, 7:34, 7:27, 7:10, 7:00, 7:17, 6:51, 6:38

I had to spend the last couple days completely vacating my classroom. You can accumulate a lot of crap in 18 years! Andy came and helped out with the packing and pitching. Now the room looks like nobody lives there :-( They are doing major construction and remodeling at Alta High and with no students they are getting a jump on what they were going to do over the summer.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Thu, Apr 23, 2020 at 08:34:21 from 47.206.60.114

That's a really good run!

From Mike on Thu, Apr 23, 2020 at 17:15:18 from 35.142.90.55

The real question: How much student-created assignments did you hang on to that you were too nostalgic to get rid of? :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy. 150 push-ups/sit-ups.

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

No running. Hip has been really hurting since Tuesday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Fri, Apr 24, 2020 at 07:15:05 from 47.206.60.114

Ah, man! You do a great run on Tuesday, and get rewarded with a sore hip? That stinks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM: 5 miles around Liberty Park. Took way too much ibuprofin than is ideal but I needed some kind of run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 8 miles on the Jeremy Ranch Road. Good run to cap a lackluster week. Hip feeling a bit better.

Finished Station Eleven this morning. Loved it. Definitely topical.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3 miles on the Pipeline Trail. Got up there before 8 am which is essential if you want to avoid crowds, dogs, and mountain bikes.

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

AM: 1 mile jog, 2 mile walk with Andy

Now a day of grading online school work and wrangling Andy into doing his school work. I'm tempted to say that if you don't have an academically unmotivated child at home, you haven't fully experienced all the joys that this unique time in our history has to offer. Congratulations to all of you that raised motivated children. I should have consulted with you all before I began this child rearing process.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Apr 27, 2020 at 11:24:57 from 99.1.32.252

My daughter was telling me that she's not permitted to fail any students during this online period. And she says that her students can do no worse than what their grades were when they switched to being online. The students all know this. Not sure what your situation is with Andy, but if he's not got the motivation of potentially failing, that's got to be even more challenging.

From Rob Murphy on Mon, Apr 27, 2020 at 15:31:40 from 67.177.30.39

Our 4th Quarter grade scale as mandated by the district...

A 100-85

B 84-70

P 69-45

I 44 -

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Pipeline Trail plus a lap around the block to make an even 10. Right knee acting up - the pains just rorate around my body from the hips down, fortunately never settling in one place for too long.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: 7.25 miles in The Gully. Good run.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: 4 laps around Liberty plus some striders.

I'm thinking about running my own personal 5k race in the next few days. Might even try to recruit a much faster pacer.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Fri, May 01, 2020 at 07:46:28 from 108.61.201.170

Good luck on your personal 5K Mr. Murphy.

Sounds fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Noon: 6 laps around Liberty Park plus a couple striders.

Spent the morning driving around placing signs in the yards of our graduating seniors who don't get a graduation. A good experience.

Also finished War Fever by my old friend Randy Roberts and a historian from Georgia Tech that he is now collaborating with named Johnny Smith. It's sort of a parallel biography of 3 men, Babe Ruth, Karl Muck, and Charles Whittlesey, and their experiences in World War I. I hope it sells well because Randy is a great writer and his books should be read by more people. If you like sports, popular culture, and history, he's your man.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, May 01, 2020 at 16:31:01 from 99.1.32.252

I see they canceled the Des News races this summer too ....

From Rob Murphy on Fri, May 01, 2020 at 17:42:46 from 67.177.30.39

That kind of surprised me Bret.We're you thinking of running?

From Bret on Fri, May 01, 2020 at 19:02:37 from 99.1.32.252

Yes I was thinking about it. Oh well ...

From Jason D on Fri, May 01, 2020 at 19:54:41 from 73.144.88.57

That's a great thing to do for those students, Rob.

I think the approach to book sounds great. I'll look into getting a copy as I know feel like I can read books again :-)

From Rob Murphy on Sat, May 02, 2020 at 11:54:07 from 67.177.30.39

I've been catching up on a lot of reading Jason.One of the good things about this time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: .5 mile warm-up, lots of stretching, 8 miles in the Dimple Dell Gully with one of my favorite runners, Brandon Reich.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM: 15 miles up and down City Creek Canyon. Spent the morning reading about the state of things and getting depressed. The run was a partial cure.

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

Just finished the morning dog walk. Thinking about grading some AP essays that were submitted over the weekend and about bribing Andy to do some schoolwork. Beautiful day here in Utah.

No running today but probably lots of walking and maybe a bike ride.

... Actually, went up to Jeremy Ranch with Ann this afternoon and couldn't resist an easy 5 miles. Turned into a beautiful evening and we just sat by the river for a fair amount of time after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: 7 with striders at Liberty Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

Early AM 9.3 miles on the Pipeline Trail.

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

Took the day off to fret about the state of our country. Happy that I've been running since 1978 and no one has shot me while out on a run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, May 08, 2020 at 13:31:48 from 96.33.80.155

And you even lived and ran in the racist South for a while. Of course, you're white.

From Rob Murphy on Fri, May 08, 2020 at 16:35:49 from 67.177.30.39

I have had beer bottles thrown at me.

From Jon on Fri, May 08, 2020 at 21:17:37 from 96.33.80.155

I have as well. More in Utah than SC.

From Jason D on Sun, May 10, 2020 at 22:15:17 from 73.144.88.57

That surprises me about Utah, but I've never been and I my knowledge about it is from the blog (which would represent the state well). I've never had beer bottles throne at me, but know it's a thing from one of the guys I used to run with who grew up in southern Illinois and went to college in, what he described as, "the boot heel of Missouri." I didn't know that was actually a thing that people did, though I've encountered a decent amount of harassment (I lived in Indiana for several years when I started running).

Runners are weirdly targeted, but this was more an instance of racist execution while "happen to be running," which is probably apparent to both of you.

Wishing you both and your families the best always but especially in these times.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: 7.25 mile Gully Longer Run. Made it to the top of Shut-up Hill in under 30 minutes (29:38) for the first time in a while

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3 on the Pipeline Trail. Already fairly crowded at 7:30. Think I'll save that one for weekdays from now on.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy miles in the evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

AM: 3.25 miles with Andy. Not bad.

PM: Went up to Park City and ran 8 miles on the Round Valley trails.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM: 3 miles with Andy

PM: Up and down Grandeur Peak. It ain't Mt. Everest but one of my favorite things about living in Salt Lake is that I can leave my houseand within a few minutes be climbing an honest-to-God mountain!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

AM: 3.25 miles with Andy in the cool drizzly.

PM: 4.5 miles at Liberty Park. Was going to do more but I didn't :-)

My AP Euro students took their exam today - the first ever online AP exam. I'm exchanging emails and messages with them now and it's being a highlight of my teaching career. So bright, enthusiastic, and eager. I remember those days. Sigh...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, May 14, 2020 at 12:17:03 from 141.221.191.225

Glad this was a good day and highlight for you in the middle of all this stuff. That hopefully brings a influx of energy to you. Congrats on being such a good teacher and influence on your students lives, that is a great legacy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: Early 15k on the Pipeline Trail. Blissfully uncrowded.

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

AM: 4.25 miles with Andy. 9:12 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 12 miles on the Round Valley Trails in Park City. Explored some new ones, especially some downhill singletrack with lots of banked switchbacks which was really fun.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Today I ran 6 miles. It was no different than the million other 6 mile runs I've done in my life.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 4 miles with Andy around Liberty Park then some striders. He's pretty fast.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

Rough day. Couldn't fall asleep until around 2 am last night and then slept fitfully for about 5 hours. Mostly anxiety I think. Fielded a couple cranky emails from parents who don't like me reducing their kids grades 10% for assignments turned in a month late. Raged at our crappy weather and 33 consecutive days without rain ( a springtime record for Salt Lake), tried to take a nap but failed.

Finally got out for a run in the afternoon and had a pretty good wipeout on the trail. Now I'm cut up with a achy left wrist and right hip. I chalk it up to being sleepy while running a fairly technical trail.

Heavily medicating myself now and going to bed. Hopefully.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Tue, May 19, 2020 at 22:06:41 from 108.61.201.170

Hope tomorrow will be a better day!

From Bret on Thu, May 21, 2020 at 16:43:27 from 99.1.32.252

Sorry about the rough day. I kinda had one of those for part of the day on Tuesday as well. But Wednesday was better. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: Easy 4 miles. Banged up from the fall.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: 7 miles at Liberty Park. Not a bad run but feeling a little rundown.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, May 21, 2020 at 14:42:50 from 174.27.32.203

Hope you are healing up. Sorry about the rundown feeling, I felt the same way. Hang in there. Praying for the safety and sanity of you and your family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3 miles on the Pipeline Trail. Got out there at 7:30 which I thought would be early enough to avoid the mountain bikes. I was wrong. I need to work on having more charitable feelings towards them.

Did some reading last night on cortisol and dopamine and how this current time maximizes the production of cortisol and has deprived us of the dopamine moments in life. The symptoms are very much like PTSD.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, May 25, 2020 at 14:55:00 from 96.33.80.155

How do you define dopamine moments?

From Rob Murphy on Mon, May 25, 2020 at 17:38:44 from 67.177.30.39

Millions of little things. Watching Andy get a hit in a baseball game. Friday night dinner out with my wife. Watching a students reaction when I hand back a test they got an A on.Lunch with my colleagues.Running a race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

PM: 11 mountainous miles above Jeremy Ranch. 9.37 pace.
 

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

Zero

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 miles on the Pipeline Trail. Got up there at 7 am and it was already fairly crowded. Absolute zoo when I finished around 8:30.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

PM: 5.75 easy miles. Most of it circling Wheeler Farm with Jake Krong, formerly of this blog.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

AM: 12.25 miles in Millcreek Canyon. Up towards the Elbow Fork/Mt. Aire area and then out and back on the Pipeline.

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

Unplanned day off with the whole day consisting of drive-thru graduation activities in the heat. Too tired and depleted whan I got home to do anything.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM: Early run on the Pipeline Trail before the heat sets in. Ran into Marissa Floodman, an old runner of mine from 15 years ago, on the trail so stopped and chatted a while.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: 8.5 miles around the neighborhood. First run on roads in many moons.

Rest of the day is all Andy baseball with a doubleheader up in Bountiful today. Went from famine to feast as far as that's concerned. No baseball all spring and now he's juggling multiple teams.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

AM: Headed up to Park City this morning just after the curfew lifted here in riotous Salt Lake City. 14.5 miles on the Round Valley Trails. 8:13 pace. Didn't do an even 15 because the trail ran out and I got tired.

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

AM: 5 miles at Liberty Park followed by some intensive lawn mowing. After that I finished up grades for the 4th quarter and am now officially through with the 19-20 school year. Definitely one to remember.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Mon, Jun 01, 2020 at 16:23:23 from 108.61.201.170

"Go kuro sama" means "good work" in Japanese. I am sure the past few months have been very challenging as a teacher.

Now it is time to ENJOY your summer! :)

From Jon on Mon, Jun 01, 2020 at 18:38:57 from 96.33.80.155

Congrats. Enjoy the summer. Any ideas what school will be like in Utah next fall, or is it too soon to know?

From Jason D on Mon, Jun 01, 2020 at 20:54:31 from 73.144.88.57

Happy summer, Rob. I hope this gives you some space to breathe a bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM: Got out at 6 am for a great Run on the Pipeline Trail. Headed south for a couple days now with Ann and Andy. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles - Grand Wash/Cassidy Arch trail in Capitol Reef.

#BLM

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Ashton Arndt on Thu, Jun 04, 2020 at 14:16:56 from 172.56.40.228

Since you were in a National Park, does #BLM stand for Black Lives Matter or Bureau of Land Management? Either way I support it haha

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM: 3 miles around the Chimney Rock Trail in Capitol Reef.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: 8.25 miles around Sugar House Park. Not a particularly good run but some days you just have to grind it out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM: 10.5 miles at just over 8 minute pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 4 easy laps around Liberty Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3 miles on the Pipeline Trail. Cold and muddy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Grandeur Peak and back. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM: 7.5 miles around Liberty Park. Lovely morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3. Pipeline Trail.

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

PM: 4.25 miles circling a track in Bountiful between Andy's baseball games.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM: Hard run up at Jeremy Ranch. 15 miles averaging 7:39. Beautiful, cool morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eugene on Sun, Jun 14, 2020 at 19:55:33 from 104.189.16.160

solid long run, Rob.

From Rob Murphy on Mon, Jun 15, 2020 at 08:12:37 from 67.177.30.39

Gracias!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 4 mile walk. 100 push-ups/sit-ups.

Maybe no run today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Mon, Jun 15, 2020 at 09:01:52 from 108.61.201.170

You had a great training day yesterday! You deserve a couple of easy days. Hope you enjoy it.

By the way, last month you mentioned on your blog you were going to do a 5K time trial. What happened to that plan? Is it still in the works?

It would be fun somehow to put together a "virtual" 5K for all of the members of the blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3 on the Pipeline Trail. A bit faster than usual because there were some fairly fast runners on the trail bearing down on me and I don't like being passed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Wed, Jun 17, 2020 at 21:05:45 from 174.236.129.211

That’s the spirit, my brother!

From Jason D on Thu, Jun 18, 2020 at 12:12:50 from 73.144.88.57

Haha. You and Jeff both! In Philadelphia I got passed by an old guy on one of my recovery runs at about ~10' pace. I let him go. My 5k pace at the point was in the 5:20s.

From Wesley Hunt on Thu, Jun 18, 2020 at 12:23:24 from 174.236.129.211

Funny, Jason...

A few years back in Dallas (when I was a bit faster as well), I refused to let this college kid in terrible running gear pass me because I could tell he only had about a half-mile in him...and he really wanted to pass me. One of my more meaningful alpha male triumphs.

From Jason D on Thu, Jun 18, 2020 at 12:25:52 from 73.144.88.57

Oh, I know. I didn't say I never done it :-)

From Rob Murphy on Fri, Jun 19, 2020 at 08:14:18 from 67.177.30.39

Glad you guys understand!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Noon: 7 miles around Wheeler Farm. Achy and sluggish. Not oneof my best runs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Jun 19, 2020 at 18:24:40 from 96.33.80.155

One achy and sluggish run is a fair price to pay for a day of glory yesterday

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: Easy 5 at Liberty Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM: Retreated to the treadmill for the first time in forever. Topped out at 6:30 pace for the last couple miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Late AM: 7.5 miles in 59 minutes around the bucolic town of Alpine, Utah.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM: 9.5 miles then some weight lifting.

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

6 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM: 9.5 miles on the Pipeline Trail.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM: 3 miles at Liberty Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: 6.5 miles at Jeremy Ranch. Right achilles is sore so I'm backing things down a bit.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM:7.5 miles around Liberty Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM: 7.5 miles at Liberty Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 2 mile jog around the neighborhood.

Later AM: Met Jake Krong up at Jeremy Ranch for an easy 8 miles - out to Mormon Flats and back. Jake won a 41 mile trail race up in Park City yesterday in a course record by something like 17 minutes. So his pace today was manageable for me :-)

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

Noon: 9.3 on the muddy Pipeline Trail. Broke out an old pair of shoes because of the mud  and remembered why I had relegated them to lawn mowing shoes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM: 4 miles with Andy at Liberty Park.

PM: 6.25 up and down Grandeur Peak.

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: 2 mile walk. Probably a day off unless I feel up for a short jog this evening.

On this day in 1861, Union General John Buford, commanding just one brigade of cavalry managed to delay the advance of the entire Confederate army north of the town of Gettysburg. This action gave the Union army time to occupy the high ground around Gettysburg which proved decisive in the ultimate Union vicrory.

Despite this, no major U.S. military installation is named after General Buford while several are named for the men he defeated that day. Sad.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Jul 01, 2020 at 09:12:37 from 141.221.191.225

Thanks for the perspective and reminder of misplaced priorities and loyalties.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 9 miles in the Dimple Dell gully.

On this day in 1863, the First Minnesota saved the Union at Gettysburg by whupping up on a bunch of secessionists from Alabama. The Minnesota regiment lost over 80% of its' men depriving several small towns in southeast Minnesota of young men for the next generation.

Also, Ann and I got married on this day in Pine River, Minnesota in 1994. We'll be celebrating tonight by watching Andy play baseball in Roy.

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Jul 02, 2020 at 15:55:29 from 65.129.150.102

Happy anniversary to you and Ann! Hope you have a blessed day and fond memories and anticipation of many more years to come together.

From Bret on Thu, Jul 02, 2020 at 15:59:58 from 99.1.32.252

Happy anniversary to both of you!

From Jason D on Mon, Jul 06, 2020 at 20:38:51 from 73.144.88.57

Happy belated anniversary, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: 2 miles at Liberty Park. Pulled the plug early since I was dealing with severe digestive issues, feeling weak and depleted. Went home, nook a nap, watched Hamilton two and a half times.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: 11 miles at Jeremy Ranch

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

AM: 5 miles at Liberty Park plus a long walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 miles on the JRP. 7:20 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Mon, Jul 06, 2020 at 16:08:03 from 108.61.201.170

You have really been doing some good running recently...Keep up the good work! :)

From Rob Murphy on Mon, Jul 06, 2020 at 16:47:41 from 67.177.30.39

I'm barely holding together Eva!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3 on the Pipeline Trail. Only got down to 81 last night in Salt Lake so it was pretty warm even though I got out early.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Hard one up and down Grandeur Peak. Had my closest encounter of the year with a rattlesnake on the way down. Fortunately a fast young speedster had passed me on the trail just a minute before and he stopped his run to warn me.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM: 9.5 miles at Jeremy Ranch. I was slightly sore from yesterday. Good run though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 3 miles with Andy at 9:13 pace and then 1 more slightly faster.

Going to spend some time now perseverating over school re-opening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Fri, Jul 10, 2020 at 15:17:24 from 108.61.201.170

"Perseverating".That's a pretty big word Mr. Murphy. I even looked it up in the dictionary and still don't know what it means... :)

By the way..schools reopened in Japan about a month ago. Haven't heard of any problems so far.

From Rob Murphy on Fri, Jul 10, 2020 at 17:57:08 from 67.177.30.39

That's because Japan is a nation with competent leadership Eva.

From Eugene on Sat, Jul 11, 2020 at 08:29:10 from 66.21.47.189

not sure about high schools, but i think the cancelling of on-campus class this next semester are soon to come. hopefully next spring will be a different story.

From Jon on Sat, Jul 11, 2020 at 12:18:57 from 96.33.80.155

Rob, if you were governor, what would you do on the schools for the Fall?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

AM: 14.5 miles at Jeremy Ranch. Didn't time the run, so no idea of pace. It was 52 degrees at the start which mad the run much more enjoyable than usual in July.

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

Swore off running for the day!

4 mile walk, lots of push-ups and sit-ups/core.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.509.50

AM: 6 miles around Liberty Park and about a half mile of striders. Need to do more striders.

Late AM: 3 miles with Andy at 9:10 pace. Stoppedat the school playground to do some pull-ups.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 miles on the Pipeline Trail.

Observation: the majority of runners I encounter on the trails are women. Almost all the mountain bikers are men.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Tue, Jul 14, 2020 at 21:19:40 from 174.236.135.40

Rob- This is consistent with my non-scientific observations on the trails around Golden, Colorado during my time there. As for Arkansas, it is a rare occasion to see anyone running on a trail, even in our State Parks...

From Jon on Wed, Jul 15, 2020 at 10:22:30 from 104.129.205.25

Going from memory, both trail runners and mountain bikers were majority male. It's great if there's more women runners.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Grandeur peak up-down.

The school board voted to open school pretty much as normal in a few weeks. Going to seem strange to be confined to a windowless room with 35 teenagers at a time. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Nora Jo on Wed, Jul 15, 2020 at 17:00:57 from 68.50.212.88

My school district has 3 options. The school board votes next week. I teach in a Title 1 school. My class enrollment is sitting at 26 first graders. Stay safe!

From Rob Murphy on Wed, Jul 15, 2020 at 20:27:54 from 67.177.30.39

You too. We will have to compare notes.

From Eva Splaine on Thu, Jul 16, 2020 at 07:39:20 from 108.61.201.170

No windows? I hope your room has good ventilation and air circulation, otherwise you might need to keep your classroom door open and bring a room fan to create a good flow of air.

From Jon on Thu, Jul 16, 2020 at 11:30:23 from 104.129.205.25

Eva, if you're concerned about spreading sickness, wouldn't you want to reduce airflow in the room?

Rob- just wondering, is your district doing social distancing, or having students or teachers wear masks or other measures?

From Rob Murphy on Thu, Jul 16, 2020 at 14:35:20 from 67.177.30.39

All students and teachers in Utah are required to wear masks Jon. Social distancing not possible.

From Jon on Thu, Jul 16, 2020 at 21:38:00 from 96.33.80.155

No final plans yet in SC, but they are saying they will do social distancing by only having 1/4 or 1/2 the students in class each day, with some days at school and some at home. Although they admit they have no idea how to socially distance on busses.

I wish they'd give parents an option to sign a waiver for their kid to go regular school with no restrictions. Many would take it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM: Met Jon Kotter at 7am for 10 miles up and down Emigration Canyon. A bit harder than usual.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3 miles on the Pipeline Trail.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: 8.25 sluggish miles up at Round Valley. 80 degrees at 9 am when I started and quite a bit warmer when I finished, no shade.

Sad to hear of the passing of the great John Lewis - the kind of person we should be building monuments to in this country.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Jul 18, 2020 at 13:17:54 from 65.129.150.102

Agreed with the sentiment. Justin is pretty sad right now as well.

From Wesley Hunt on Sat, Jul 18, 2020 at 20:57:20 from 174.236.128.78

We lost two American heroes - not just Civil Rights icons - Rep. Lewis and Rev. C.T. Vivian represent the best of us.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: Easy 4 miles. That's all for the day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

AM: 7.75 miles at Liberty Park. Lots of push-ups, sit-ups, and jumping jacks after while listening to the Liberty Park Drummer. You can see him on my twitter @murphy_rob

Noon; 2 easy miles. Trying to become less wimpy about the heat.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Mon, Jul 20, 2020 at 21:46:13 from 73.144.88.57

You can join my geezer pace running club. It makes the heat bearable. We’ve had a few hot days and for some reason I haven’t complained. Of course I’m not doing workouts or long runs, so that is probably why. Running impossibly slow as I have been helps too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

AM: Hard run this morning. 12.25 miles on the Flying Dog Trail above Park City.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Grandeur Peak. Andy joined me for the first time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Jul 23, 2020 at 12:50:29 from 104.129.205.25

What did Andy think of it?

From Rob Murphy on Thu, Jul 23, 2020 at 21:49:21 from 67.177.30.39

He stopped asking "when are we turning around" when he realized we weren't turning around until we got to the top.

From Jon on Thu, Jul 23, 2020 at 22:20:52 from 96.33.80.155

What would have been great is if there were 3 false summits...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

AM: Gully Longer Run plus 1 mile on the Alta track and 6 striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.000.0011.80

AM: 9.3 on the Pipeline Trail. Two high school teams were up there so I ran a bit faster trying to keep up.

Late AM; 2.5 miles with Andy. Stopped for pull-ups in the middle.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.002.250.009.00

PM: A fartlek of sorts with 3/4 mile easy and 1/4mile at low 6 pace. Felt good.

Almost 62 miles, high mileage week for the year I think.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Sat, Jul 25, 2020 at 17:08:22 from 174.247.112.130

Nice week, Rob.

From Wesley Hunt on Sun, Jul 26, 2020 at 18:59:23 from 174.236.131.154

Nice work, sir.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 4 easymiles at Jeremy Ranch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: 6 miles at Liberty Park, about a half mile of striders, 100 3-count jumping-jacks.

Why the jumping jacks? It just came to me at the end of the workout that it was something I should do.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Mon, Jul 27, 2020 at 16:05:03 from 174.236.142.209

When in road trips with kids, jumping jacks are a go-to activity during stops...

From Rob Murphy on Mon, Jul 27, 2020 at 16:12:24 from 67.177.30.39

Same here. I do them while I'm pumping gas.

From Eva Splaine on Tue, Jul 28, 2020 at 06:19:42 from 108.61.201.170

I do 100 jumping squats everyday. They are good too. But maybe no so good on your bad knees.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Spent the day in provessional development learning how to be a professional "in the time of Covid" teacher.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Wed, Jul 29, 2020 at 21:21:42 from 108.61.201.170

Here in Japan, school reopened about 2 months ago. At first, I heard no reports about students or teachers being infected with the virus, but in the past few days there has been an increasing number of reports of teachers and students becoming infected and their schools having to be closed for a few weeks. When I hear those reports I always think of you and wonder if it is really safe for your school to start up again. Be careful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: Super early 9.3 on the Pipeline Trail. Took an awesome fall about 100 yards from the end of the run and got pretty cut up.

PM: 3 mile walk around Bozeman Mt. looking for the perfect brewpub with outdoor dining. Found it!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Thu, Jul 30, 2020 at 09:24:40 from 184.53.0.172

So, first and foremost, a brewpub with outdoor dining is a good location is one of life's greatest gifts...

As to the fall 100 yards from the end of the run, just let me say that the overwhelming majority of my falls have been near the end of my runs/races. I assume that there's some kind of subconscious tendency to let our guard down (particularly on the trails), or maybe we start thinking about beer prematurely.

From Rob Murphy on Thu, Jul 30, 2020 at 14:09:26 from 69.145.52.25

I'm fortunate that nobody was around wi witness it Wesley.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.750.000.000.0020.75

AM: 20.75 miles on the Bozeman Creek Trail south of Bozeman Mt. Almost 10.5 miles up to Mystic Cabin and back. 8:30 pace. Hard running, but beautiful.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Fri, Jul 31, 2020 at 07:26:37 from 47.206.60.114

That is a big number! Impressive!

From Nora Jo on Sat, Aug 01, 2020 at 11:33:45 from 68.50.212.88

Super job on your long distance run! Great pace too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Thought about runing today but no dice. Was too achy when I woke up in Bozeman and then it was 101 degrees when I got home.

Hoping for a solid 14/15 tomorrow morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Aug 01, 2020 at 12:36:08 from 65.129.150.102

Hope you had a fun getaway. Stop by next time you come through.

From Rob Murphy on Sat, Aug 01, 2020 at 15:52:07 from 67.177.30.39

I just assumed you would be at work.

From jtshad on Sun, Aug 02, 2020 at 08:54:55 from 65.129.150.102

No worries. We will be down your way on 8/12 to get Justin down for school.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: 8.25 miles at Jeremy Ranch. Still recovering from Thursday which was my first 20 mile run in 2.5 years.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Sat, Aug 01, 2020 at 11:45:05 from 98.212.23.173

oh wow! don't think i could even muster a 20 anymore. good for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 8 miles around Liberty Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM; 9.3 miles, Pipeline Trail. 

Going to spend the rest of the day trying to figure out the best of only bad options as far as my kids going to school this year.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Aug 03, 2020 at 10:10:53 from 99.1.32.252

Not to mention how to address things as a teacher yourself as well.

From Nora Jo on Mon, Aug 03, 2020 at 14:26:29 from 68.50.212.88

I can certainly empathize. My district has stopped the language of social distancing because that is no longer a reality. I am being asked to create cohorts within my classroom. This is supposed to allow for better contact tracing. It sounds plausible, but very little is being done to keep students in one room all day. I know that is not possible with your age group.

From Wesley Hunt on Mon, Aug 03, 2020 at 19:07:44 from 174.236.138.25

Here’s my landscape:

Little Rock, AR: I teach at a middle school in Little Rock, Arkansas that is providing three options (5-day traditional, 2-day blended, and all virtual), and 58% of our students (over 300) have selected either 5-day or 2-day.

Alpharetta, GA: My two oldest children attend middle and elementary school in one of the biggest districts in the state, and after initially being offered options, school board has reversed course and opted for all virtual.

Royal Oak, Michigan: My youngest son attends elementary school in Royal Oak, who is offering either 2-day blended or all virtual.

Tuscaloosa, Alabama (University): My brother, Luke, is a philosophy professor and recently learned his Tuesday/Thursday classes would be divided in half with students attending only one day each week (either Tuesday or Thursday)...so blended.

Education is local has an entirely new meaning.

From Wesley Hunt on Mon, Aug 03, 2020 at 19:12:23 from 174.236.138.25

And to be clear, I’m not complaining. We all have to do the best we can to stay positive and help our own and other families (students) work through this cluster.

From Jason D on Mon, Aug 03, 2020 at 19:40:17 from 73.144.88.57

Thinking of you, Rob, and all the other parents out there.

From Rob Murphy on Tue, Aug 04, 2020 at 16:22:23 from 67.177.30.39

Here's the deal. We live in the Salt Lake district which is presenting parents with one option - 100% online schooling. I teach 15 miles away in the suburban Canyons School District which is returning to 100% in-person schooling as if COVID weren't happening. Masks required though. So, since my wife works, Andy would be home alone most days attempting to do his freshman year of high school online. He didn't particularly thrive in that situation last spring when I was home every day to help him and crack the whip.

So, I enrolled him at my school for the first quarter. Hopefully Salt Lake will return to in-person school by mid October and Andy can then go to Highland High which is walking distance from our house. In the meantime, he will comute with me.

A big issue to untangle was the problem of athletic transfer rules for his baseball. I think we have that figured out.

From Rob Murphy on Tue, Aug 04, 2020 at 16:26:07 from 67.177.30.39

I'm feeling your pain Wesley! What subjects are you teaching?

From Rob Murphy on Tue, Aug 04, 2020 at 16:28:45 from 67.177.30.39

As far as my daughter goes, she just finished her freshman year at the University of Montana and loved it there. Problem is, she was planning to move into an apartment this year and at least 4 of her classes next semester are entirely online. We have to decide whether it makes sense to move to Missoula to sit in an apartment and take online classes.

She has filled out the transfer application to the University of Utah and is still waiting to hear. Classes there would be mostly online but much cheaper in-state tuition and she could live at home.

From Jon on Tue, Aug 04, 2020 at 16:48:31 from 96.33.80.155

Very interesting that SL is all online, while Canyons is all in person. Makes it very hard for single or working parents, like you.

Rob, I'd be interested to hear your thoughts on the current releases coming from teachers unions around the country, such as in LA where they are putting in demands for defunding police, etc as part of school restarting. Or some districts where teachers don't even want to do online. Do you support these, or have other feelings?

From Tom K on Tue, Aug 04, 2020 at 17:08:45 from 47.206.60.114

In early July, we had to make our decision about virtual learning vs. brick buildings school, before Sarasota County let their return to school plans be known. I hate being in a position where I have to chose between a "known" and an "unknown." Well, because our kids are involved in things like band, we chose the brick buildings school. Now the return plan shows that most of those programs will be cancelled. But it is too late to go back to virtual learning. We already committed. There was a deadline.

So, we are plenty unhappy over here.

From Wesley Hunt on Tue, Aug 04, 2020 at 19:17:25 from 184.53.1.49

Thanks for asking, Rob. I’m teaching Geography and EAST (Environmental and Spatial Technology), which is an elective where kids work with local communities to identify and solve problems. I hope to have an opportunity to teach Arkansas History in the second semester or next year as well. Our middle school has nearly 600 students...

From Jon on Thu, Aug 06, 2020 at 10:11:50 from 104.129.205.25

Tom- my sister started this week in Phoenix. She signed up 2 kids for online in July as they were told the classes would be small with 3+ hours a day of live instruction. Now, there are 50 kids per teacher for online, only 1 hour a day live, and there's not enough teachers so they are using librarians and other people as teachers. My sister also signed up her oldest kid for all in-person, but the board decided last night (after school already started) that everyone will be online till at least end of October. But the in-person option classes only have 15-20 students, so now there's a mix of 15 person online classes and 50 person online classes.

What a cluster...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.250.0010.25

AM: 1.5 mile warm-up, 8.5 miles in 59 minutes, easy cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Wed, Aug 05, 2020 at 14:14:57 from 107.193.152.209

I know it's relative, but - That's a great run, man! Beating 7 minute miles for an hour when you're not in a race is a big deal!

From Jon on Thu, Aug 06, 2020 at 10:14:05 from 104.129.205.25

I agree with Tom- smokin' pace

From Rob Murphy on Thu, Aug 06, 2020 at 13:31:02 from 67.177.30.39

I can still bring it every now and then. Especially with a little downhill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3 Pipeline Trail. Warm at 7 am and legs felt deadish.

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

AM: 5 easy miles around the neighborhood. Met Ann for breakfast at the Blue Plate on her way home from work.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM: 20 miles all on the roads of Salt Lake City. 7:56 pace.

Stopped once for a few slugs of Gatorade at mile 15.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Sat, Aug 08, 2020 at 12:48:36 from 47.206.60.114

You had a killer week! Nice work!

From Rob Murphy on Sat, Aug 08, 2020 at 13:22:54 from 67.177.30.39

Thanks Tom. School starts back next week so I actually have to "go to work" for the first time since March. That's going to put a little crimp in my running.

From Eva Splaine on Sat, Aug 08, 2020 at 18:44:49 from 108.61.201.170

Way to go Mr.Murphy!

From Jason D on Sat, Aug 08, 2020 at 19:00:51 from 73.144.88.57

Great work, Rob. When was the last time you did a 20 miler?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Early morning climb of Grandeur Peak.

Back to work tomorrow. The school district pushed back the start of school on week so we teachers have two full weeks of prep time before students arrive. It will be good to get back. Hoping it lasts and doesn't lead to a massive outbreak!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Sun, Aug 09, 2020 at 14:24:22 from 184.53.0.228

Same...our Governor pushed start date back for all public schools by two weeks, but we report tomorrow for three days of “Schoology” training and other PD.

Hope everything goes well for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day. School stuff all day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3 miles on the Pipeline. Ran into a former student/runner of mine who graduated from Alta in 2007 and her dog. Spent a few minutes chatting on the trail. She and her husband expecting their first child in January. Still running 40-50 miles/week. Love those experiences.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1538.3422.6028.153.001592.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):