Rob Murphy

Park City Trail "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: 5.00 Month: 45.75 Year: 809.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.000.006.750.0050.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

Rest day. Lots of napping. Maybe some hiking this evening?

I did walk a total of 5 miles today plus ran some stadium steps at Highland High with Abby and Andy. 

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
11.250.000.000.0011.25

Nice morning.

9 hilly miles in the gully in 1:10 which is a fairly decent clip. 1.25 miles on the treadmill and then 1 mile on the stair master at level 14 (the max).

PM: Weights, core and a short swim at the ridiculously crowded Sugar House 24 Hour Fitness.

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
8.000.000.000.008.00

I'm sore today. Need to lift at least twice a week if I'm going to do it without it killing me the next day. 

Still got a decent 8 miles in at Liberty Park in the late morning. Hot but lots of shade. Ran several long striders at the end. Felt good on them.

Because I started around 11 am today, I missed Doug Fabrizio and Radio West. If I wasn't me I'd probably want to be Doug Fabrizio. He hosts a daily show here in Salt Lake, but syndicated all over the west and on satellite, called Radio West. In my opinion, Fabrizio is one of the best interviewers working today. His daily show is way more informative than any TED talk. The reason I'd like to be him is because he gets to let his mind roam over a wide array of topics (check out his guest lists) which would never get boring. Also, he gets to educate and inform without the worst aspect of teaching - grading papers.

If you live outside of Salt Lake you can subscribe to his podcasts or listen online at KUER.org

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
15.000.000.000.0015.00

Fifteen hard but beautiful miles up at Alta Ski Area. Started out at 6:30, ran up and did five campground loops. Then headed back down the road and through the "meadow" (Andy's term for it), passed Alf's Restaurant and up the brutal Sugarloaf trail for 1.5 miles turning around when I got to around 11,000 feet. Awesome views! Ran 10:57 for the first uphill mile past the restaurant. Then I proceeded back down to the summer road. Managed sub-7 minutes for miles 13 and 14.

15 in 2:10

PM: 2 mile walk with Abby up to the Red Box to rent How to Train Your Dragon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Easy run in lane 8 of the Alta High track.

Picked up a new pair of Saucony Peregrine's on the way home to ease my transition into hard core trail racing.

PM: I did the Core H routine plus some push-ups and rope jumping. I'm good at that. Think I might have been a boxer in a previous life.

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
1.000.000.000.001.00

AM: Abby, Andy, and I walked to Chick-fil-a for breakfast. Our journey took us through the 8th wonder of the world, the Sugar House Draw. 4 miles of walking total.

Will do just an easy run later. I'm running the trail series 10k tomorrow in Park City. 

Pete Magill's new website looks like it will be a great resource.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Race: Park City Trail "10k" (6.75 Miles) 00:45:13, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.750.008.75

Pretty good race today up in Park City. It was supposed to be a 10k but it was a half mile long. Great course and lots of fun. Turned out to be a good workout. Flat to gradual uphill for most of the first mile, steady climb for all of mile two, rolling with lots of switchbacks and rocky for miles three through five, and a nice downhill on wide trails to the finish. Pretty muddy in places, especially the start and finish.

A woman named Emma Garrard edged me out for third place. I was a little surprised because I thought I knew every woman in Utah who can potentially beat me and I didn't see any of them at the start. Turns out she's a pretty good triathlete. I held her off until just before the third mile but then she built a solid lead on me. I closed the gap (I think) a lot the last mile (5:56 for me) but it wasn't enough. She was tough. Big gaps. The 5th place runner was 2 minutes behind me.

PM: Went to the gym and did some weights/core. I'll be sore tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.000.006.750.0050.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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