Rob Murphy

Dino Half Marathon

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Location:

Salt Lake City,Ut,

Member Since:

Feb 11, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

I had some success in high school and college. 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: 41.75 Month: 106.20 Year: 1806.91
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
37.500.0013.100.0050.60
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: 1 mile walk.

PM: Walked up to the gym. 7 miles cross training. Weights and a short swim. Walked home via the bookstore.

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

PM: 4 easy miles. Yes sir.

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

AM: 2.25 miles around the Alta track. Just Because.

PM: 10 miles out and back on the Porter Rockwell in 1:20. Borderline hot!

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

8.25 hard, but fun, miles on the Temple Quarry Trail in Little Cottonwood Canyon, 9:12 average pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I have 15% body fat.

Went down to BYU this afternoon to participate in a study of "older" runners. Got a MRI and a DEXA body scan. Pretty cool. Glad to find out my bones are dense and my body fat is low. 

With that, work, region track meet at Alta, and Andy's baseball game, I had to take a zero.

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

PM: 4 easy miles around the track after school. Decided to race a half marathon tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Dino Half Marathon (13.1 Miles) 01:21:47, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0013.100.0015.10

I ran the Dino Half Marathon in Vernal this morning. Completely spur of the moment. I was sitting at my desk yesterday morning and got the urge to race. So I consulted the Salt Lake Running Company race calendar and came up with this one. Registered, made reservations at the spiffy Comfort Inn Vernal and left after work. Got to the "expo" at the Spring Hill Suites (too pricey for me) and then went to eat. Happy to discover that Vernal has a brewpub downtown. Had a Vernal Cheesesteak (I won't say Philly) and some sweet potato fries along with a large pale ale.

Up at 4:30, caffeinated, showered, ate a pro bar and a banana, and headed to the bus pick-up area. Nice charter busses, not school busses. Sat next to a lady in her 30s who was super excited for the race and obviously very proud of herself for running it which halped me with perspective and gratitude. Starting line was in a beautiful area of Dinosaur National Monument. Plenty of pop's, hot chocolate, drinks and Gu's at the start.

Had a nice group of runners for the first 3 or 4 miles before all but one dropped off. I ran conservatively at first and thin settled into a 6:05 to 6:15 pace for the middle miles. Felt really comfortable aerobically but my legs definitely felt my lack of road running and anything other than slow miles the past couple months. Never came close to struggling - my slowest mile was 6:25 and I finished in 1:21:47. Good for 5th place. Plenty of Great Harvest bread, chocolate milk, and entertainment at the finish. Appreciated not having to wait around forever for the awards.

Nice to meet Kenny (formerly "Kenny the Apache" here on the blog). Kenny finished 2nd today in 1:19. He seems like a great kid and has a ton of enthusiasm for this sport. Happy to hear he's going to Utah State in the fall.

Great race!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
37.500.0013.100.0050.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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