Rob Murphy

Pocatello Half Marahon

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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: 6.25 Month: 63.00 Year: 2109.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.008.0013.100.0052.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.008.000.000.0017.00

In City Creek Canyon.

17 miles in about 2:08. Mile splits were...

8:16, 8:41, 8:59, 7:58, 7:39, 8:24, 8:53, 8:20, 6:45, 6:17, 6:06, 6:28, 6:13, 6:19, 6:32, 7:48, 8:03

You guessed it. Up a mountain. Down a mountain. And a little back up again.

I'm tired. Three hard, quality workouts in four days is a little much. I guess I've been trying to make up for my inconsistent training lately by cramming a bunch of quality into a short period of time. Probably not a good idea.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest and Relaxation day

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
3.000.000.000.003.00

am: Workout with Varsity cross country team plus a handful of dedicated JV runners

3 miles easy.

110 push-ups, 110 sit-ups/crunches

6 x 100 meter striders 

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
13.500.000.000.0013.50

am: 7 miles in 55 minutes around Sugarhouse Park. Included a handful of hard 20 to 30 second efforts. I will try to get in another workout before the cross country meet this evening.

pm: Met up with Steve Ashbaker in the gully for the Alta Cross Country teams "gully long run". Actually only 6.5 miles, but a tough, hilly run.

At our pre region meet my girls nipped the American Fork girls 32-36 to finish first in our seven team region.. Looks like it's going to be a dogfight between our two teams all year. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

Rested today. Probably ran a half mile in the park in front of Crescent View Middle School while timing intervals at XC practice.

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

Ran 4 miles in 32 minutes with my cross country team at 5:45 am. Wanted them to get in a little more miles this morning since I'm basically giving them the afternoon off. The whole team is playing ultimate frisbee with my assistant coaches. I don't like to be present at "workouts" like that because I don't ever want my runners to associate me with fun and frivolity. Only pain and suffering.

I'll be bolting up I-15 to Pocatello as soon as school lets out at 2:30. Abby and Andy are really excited about going on vacation. I know it's Pocatello, but we are staying at a hotel with a pool. Also, their will be Fruit Loops at the continental breakfast and Ann never buys sugary cereal - so that's big excitement as well. Packet pickup tonight, probably spaghetti at the Olive Garden and race at 8 am tomorrow. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Race: Pocatello Half Marahon (13.1 Miles) 01:17:53, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.0013.100.0014.10

It should be noted right off that I finished second overall in this race and second in the Masters division as Jeff Shadley is also an old guy and beat me by something like 25 seconds. They were nice enough to give me the Masters award since Jeff got the overall.

This was a GREAT race. They really go all out to make every runner feel appreciated. The race director and all the volunteers were really special. Free bags of Idaho potatos to every runner! They don't offer prize money so all the top Utah guys skip it even though it's a really nice race and an easy 2 1/2 hour drive from Salt Lake. That's ok though as it allows guys like me to dream about winning a legit race.

Met Jeff at the starting line before the 8 am start. First time meeting in person after lots of emails and phone conversations (Oh yeah, I forgot to mention, Jeff was able to get my family a free room at the Marriot Town Place Suites which was really, really nice of him). I have to admit that the opportunity to race Jeff was one of the big reasons I decided to go up to Idaho and run this race. Being out of Utah facing different competition was fun. I would say that I was not optimistic about winning the race, but I was hopeful. As I've mentioned before, my training, with injuries and such, has been really inconsistent lately. But I've also had some really great workouts in the last couple weeks that gave cause for some optimism. Honestly, nothing would have really surprised me today.

Mile splits: 5:28, 5:45, 6:01, 6:12, 5:51, 5:47, 5:52, 6:02, 6:22, 5:55, 5:52, 6:05, 5:55,

The course was fairly challenging after all the downhill Utah courses I'm used to. It required a lot of focus to maintain a fairly consistent pace on the gradual, but pretty long, uphills.

I stayed a few yards behind Jeff for the first three miles but I didn't like my breathing so I backed it down a bit and Jeff opened up a hundred yard lead or so (before that we passed Teena Marie from the blog who was running the marathon. She cheered us on with great enthusiasm which was great for someone fifteen or sixteen miles into a marathon).His lead on me stayed pretty much the same until about mile ten. At times I would feel like I was getting into a nice rhythm and was actually closing the gap. I told myself that maybe his legs would be a bit dead after his recent marathon and that maybe he'd drop back to me.

Then, coming out of the mile 10 water/gatorade stop area I couldn't see Jeff up ahead anymore. I thought "what the hell, did he throw in some kind of insane surge or something"? For about a mile I strained to see him up ahead. Then I glanced behind and saw him about 30 yards behind! Wierd, because I hadn't passed him. Turns out Jeff was suffering from some GI issues and had to duck into a potty at the aid station. Not enough issues to keep him from opening close to a 30 second lead over me over the last couple miles though.

Still, cool to finish second to such a tough runner. The finish line was great. Lots of games for the kids plus a great public swimming pool and zoo complex. Great food and bevereges at the end. Super nice trophy that weighs about 20 pounds and will look great above my fireplace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.008.0013.100.0052.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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