Rob Murphy

Sandy Classic 10K

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Location:

Salt Lake City,Ut,

Member Since:

Feb 11, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

I had some success in high school and college. 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: 0.00 Month: 45.25 Year: 1253.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.0012.710.0035.71
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: Three easy miles during cross country practice. I had a ton of kids show up today. Weird because 4th of July week usually equals poor attendance. 

PM: 4.5 easy on the treadmill 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy Four miles plus several hours of standing in one place at the side of a swimming pool in American Fork in 100 degree heat timing a kids swim meet.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Sandy Classic 10K (6.21 Miles) 00:37:29, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.210.008.21

That's right, I won a race today. Ran the Sandy Classic 10k. This race used to be a big deal and on the circuit and still has a pretty large field. Didn't run the Murray Fun Days 5k because I missed the registration  and there was no race day registration. The city of Sandy was more accommodating than the city of Murray.

Ran without a watch again. Cruised along with a guy in a Southern Utah University singlet (I'm guessing NOT Cam Levins) until he dropped way back. I really enjoyed the police escort - it's been a LONG time! Didn't even really mind the exhaust fumes.

The best thing about this race was that they hand you your prize $ the second you cross the finish line. Seriously, this dude stuffs a $100 dollar bill in my hand as soon as I cross. Talk about instant gratification! The Salt Lake Marathon could learn something from this race...

Now off to march with the kids in our neighborhood 4th of July parade. 

PM: Walked to the gym. Hot! Lifted and did some ploys and core stuff. Walked home. Still hot!

Signed up for a 10k trail race in Park City on Saturday. Third 10k in a week. I guess that's one way to get the tempo runs in. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Easy recovery run on the treadmill. It rained today in Utah for the first time in forty days - a reverse Noah's Ark situation. So the humidity was 75% when I ran. I actually broke a sweat.

 

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
0.000.000.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Park City Trail Series "10K" (6.5 Miles) 00:43:15, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.500.009.50

Where to start with this race? Expensive ($40.00 for a local 10K), no POPs so we all had to cram into the park restroom with one stall and no toilet paper, 6.5 miles for the 10K, an awards ceremony 90 minutes after the race, lame age divisions, I was 40-49, and no Masters awards, my award was a pair of socks that won't fit me.

On the plus side, the race organizers, mostly women, tried to mask their incompetence with enthusiasm , good intentions, and cuteness and almost pulled it off, THE COURSE WAS GREAT and well marked and I had a lot of fun racing it, nice pint beer glass instead of another t-shirt I don't need, great location.

The winning time was in the high 39 minute range. The three guys that beat me were 26, 27, and 17. I had a pretty good race with the kid for most of the way - I closed with him on every uphill and he cruised away from me on all the downs. I thought I'd get him in the end but the last quarter mile was downhill and he was faster than me.

Harder course than advertised, some fun downhill switchbacks and lots of uphill and a fair amount of singletrack. I felt like I was flying on the downhills but I'd look at my Garmin and it would be like 6:15 pace. I was breathing harder than my last two races and was actually racing pretty hard despite the time. All in all a fun race and a good workout.

I had to get up and out the door pretty early this morning for this one. Abby woke up early and said she wanted to come with me which was fun. She warmed up with me and was cheering for me at the finish. No extra miles in after the race though because I was hanging out with her and petting all the dogs at the park.

Might bring me in at over 30 miles for the week with three 10K's in the last eight days.

 PM: Two easy miles, weights and iron pumping activities.

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
23.000.0012.710.0035.71
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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