Rob Murphy

Sandy Classic 5k

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Location:

Salt Lake City,Ut,

Member Since:

Feb 11, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

I had some success in high school and college.

Had a fair amount of success as a Masters runner for most of my 40s. 

Short-Term Running Goals:

Have fun, not get fat, stay fit.

Long-Term Running Goals:

 Keep running in some fashion.

Personal:

I teach AP U.S. History and other courses at Alta High School. I also coach the track and cross country teams at Alta.

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

Miles:This week: 42.25 Month: 121.50 Year: 1525.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.300.009.610.0039.91
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

4 miles of mountainous running/hiking.

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
6.300.000.000.006.30

Gully Long Run in 52:45/8:22 pace. It was maybe the hottest at 8 am in the gully that I can remember. A real slog. Swam a few laps after.

I'll probably race the Sandy Classic 5k tomorrow. Really focusing on the Park City Trail Series 10k this Saturday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Race: Sandy Classic 5k (3.11 Miles) 00:18:42, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.110.005.11

Might write up a lengthy race report later. Fun to get out and race a road 5k. 5Ks are hard.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Alta Run: Up, 6 campground loops, down. 9:05 pace.

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
4.250.000.000.004.25

4.25 miles elipticle. Swim. Baseball.

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

AM: 2 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Pay City Trail Series "10k" (6.5 Miles) 00:45:32, Place overall: 12, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.006.500.0010.00

I wanted to write up a decent race report today so I could remember a few things but all the data is missing from my Garmin and I don't know why. I saved my run after crossing the finish line but when I push the history button on my watch it says "No history. Go Run"! 

Screw you Garmin. I'll try to go by memory...

Mile 1: 6:40 something. This is a very gradual uphill most of the way on a wide trail. I was breathing a little harder than I wanted to that early. Was in something like 9th place.

Mile 2: 7:30ish. All uphill, some of it pretty steep, with some rocky singletrack at the end. Maintained my position but felt like crap and refused to push the uphills.

Miles 3, 4: Low 7 pace for both.Switchbacks and singletrack the whole way. Rolling hills. Pretty rocky so I had to be careful on the downhills not wanting to mess up my knee. Got passed by a couple guys after the 4 mile including Mark Christopherson, a 40 something year-old ultra trail running dude from Park City that I beat a few weeks ago in the 5k. Thought I might catch him later but no dice. This is the kind of running that I don't excel at in trail races. I'm just sort of trotting along, enjoying the  scenery, not racing with much intensity but really enjoying the view.

Mile 5: 6:06. Fastest mile on the course. Only caught one guy though. Disappointed in that but happy with the split.

Mile 6: 6:50ish. I could see Christopherson but I was gased. Was hoping he'd roll an ankle or get mauled by a bear. No luck! 

Last half mile: 3:20. Decent finish. 12th overall - down from 11th in the 5k. Won the not very competative 50-54 age group.

Gulped a lot of free chocolate milk after and ran 2 miles in 18 minutes. Went to the awards ceremony and basked in the adulation of the crowd. Humbly answered a couple questions about how a human could possibly run so fast at such an advanced age. Odd after a 45:32 but it is a hard course at a high elevation and it was unusually hot today so I'm happy. Interestingly, the people who were asking were both wearing these big running backpack things. I asked them if they wore them in the race and they said they did. I suggested that with 3 water/gatorade stops over 6 plus miles that they might not be benefiitting from carrying such a large store of provisions on their backs. 

Listened to Tom Petty's "Pack Up the Plantation" live album on the way down the mountain.

No matter how old I get, the race remains one of life's most rewarding experiences. My times become slower and slower, but the experience of the race is unchanged. Each race a drama, each race a challenge, each race stretching me in one way or another, and each race telling me more about myself.

George Sheehan

 

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.300.009.610.0039.91
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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