Rob Murphy

Pocatello Half Marathon

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Location:

Salt Lake City,

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 with running, explore more trails, stay healthy.

Long-Term Running Goals:

Keep running and racing consistently for as long as I can. Find what is sustainable for me over the long run.

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

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Miles:This week: 11.50 Month: 121.75 Year: 375.97
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.000.0013.102.5061.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Interesting morning.

I really wanted to get in a nice long run early before it got too hot. But Abby woke up early with me and, since I feel like I haven't seen my kids at all this week, we loaded the dog in the car and went to the park. So I didn't get going on the run until after 8. By then it was getting warm and my motivation was lagging.

So I headed out unsure of exactly what I was going to do or how far I was going to run. Usually not a recipe for a quality run. So I was plodding along 21st East towards Foothill when I ran into James Moore (fiddy) running much faster than me in the opposite direction. I believe he was sent by God to provide me some motivation :) I made a U-Turn, convinced him to make a short detour past my house so I could grab some Gatoraid and a GU and joined him for the rest of the run.

So, managed a nice, hard, hilly 20 miler with a lot of good conversation.Quite a few miles in the low to mid sixes in the middle and a long, hard slog up to Wasatch Blvd. around 11 miles. Ended up doing 20 in 2:22 (7:07 pace). 80 degrees at the end.

All in all, a really good run as I push towards Twin Cities in a few weeks. Thanks James! Hope I didn't slow you down too much.

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
2.500.000.000.002.50

6 AM: Easy run with the cross country team. Legs feel pretty good after yesterday. Maybe a few more miles this evening.

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
5.500.000.002.508.00

So I did this run today where I ran a little bit fast and a little bit slow. I call it my "little bit fast, little bit slow" run.

Ran slow for a while then ran a half mile at about 5:10 pace. Then I ran slow some more then I ran a quarter mile at 5:00 pace. I repeated this about six times.

When I was running the fast parts I was thinking I should call myself "Speedy McSpeedypants".

 

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
11.000.000.000.0011.00

Easy eight miles this morning around Sugarhouse Park.

I'll probably get in a couple more warming up and cooling down with the team this afternoon at our Pre-Region meet.

Three more in the PM running back and forth over a cross country course.

The Alta boys and girls triumphed mightily at our meet today over the six teams in out Region. Been a while since my boys won a big meet. The times weren't that great as it was in the mid 90s and very windy, but I was pleased with how they competed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off.

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
4.000.001.000.005.00

Nice easy run plus some fast striders and a couple 400's at half marathon race pace just to get the body parts feeling the pace. Beautiful, cool morning at XC practice.

Gave my runners the afternoon off and I will book it on up to Pocatello as soon as school ends today to hook up with the Shadley's for the race tomorrow. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Race: Pocatello Half Marathon (13.1 Miles) 01:17:51, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.0012.100.0015.10

Finished second in the Pocatello Half today to a kid that was born the year I ran my first marathon. Bet I could have beat him back then!

Ran just behind, with, or just ahead of Jeff Shadley the entire way. I actually thought I had a pretty good lead on him at the end so I was surprised to turn around and see him crossing just a little over 10 seconds after me. He's one tough racer just a week after a 2:48 marathon.

My goal was to run a decent time without running so hard that it compromised my training for Twin Cities and I feel I accomplished that. This is a tough course, rolling hills the entire way and a prety good headwind much of the way. Jeff and I took turns drafting for a while.

As always, one of the best organized, pleasant, awesome for families, races I run each year. Had a great time with the Shadley family at the hotel last night and at the finish today. We all went swimming at the super cool Pocatello pool after.

Did I mention they had beer at the finish? They wouldn't let me have one because I didn't have an ID!!!! Not even after I showed them my Masters trophy. But the punk who was born the year I ran my first marathon was walking around with one.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.000.0013.102.5061.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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