Rob Murphy

Week starting Nov 24, 2013

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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: 24.25 Month: 52.50 Year: 1337.42
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.250.000.000.0061.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I was wierdly sore today. Maybe from all the lunges I did last night in the Jack-in-the-Box parking lot in Page, AZ and the laps I did with Kramer and Conner Mantz?

So I walked four miles - home from church with Andy and then around the neighborhood with Ann in the afternoon. Also did some push-ups, sit-ups, and planks.

I'm proud of my team which finished 10th at the Nike Southwest meet in Mesa yesterday. 10th in the Southwest U.S. isn't bad. We beat several teams we haven't beat all year including Lone Peak (5A runner's-up), Westlake, and Timpanogos. We were one minute behind Davis, who finished second and earned a trip to NXN, in combined team time. That's how tight the grouping was. 

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
6.250.000.000.006.25

On the treadmill at the gym. Nothing to write home about.

Had a great dinner when I got home from Abby's swim practice (steak salad) which leads me to a confession I need to make. I'm kinda digging this whole paleo thing. As with anything, some people get all cult-like about it, but the general principles make sence to me.

But I'm still going to do lots of "cardio" and you will have to pry my last slice of bread or plate of spaghetti from my cold dead hands. I know thats a little like saying I'm a vegetarian except for the ribeye but whatever...I've never been much good at strictly living up to any principles I've claimed to believe in. Doesn't mean I don't believe in them though.

Which make me think of my good buddy, Thomas Jefferson. T. Jeff was the original strict constructionist. But then he got the opportunity to purchase Louisiana for 15 million bucks from France. I can just see him scouring the Constitution... "let's see, where does it say I can purchase Louisiana from France".... he did it anyway. Turned out good for our little country. The moral is never let your principles get in the way of what you really want to do.

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
8.250.000.000.008.25

AM: Two mile walk/jog. My new specialty.

PM: 8.25 miles on the treadmill.

I've been a little bummed this week about the resignation of Utah Attorney General John Swallow. Not bummed because he resigned - he needed to - but because I know him and his family fairly well. I voted for his opponent, but I wished him well when he entered the AG's office in January. His son Taylor was on my cross country team and in my AP U.S. class. I've had all his kids in class and they are fantastic people.

A cautionary tale I guess. He was accused of more ethics and campaign law violations than I can even list. Ambition run amok. Maybe attorneys general should be appointed by the governor just as the U.S. AG is appointed by the president. Seems like one job that should be above politics as much as possible and the whole process of fund raising is corrupting.

Anyway, I wish his family luck. 

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
12.000.000.000.0012.00

12 miles around Sugar House with Kramer, Brayden, and Davis.I have four runners going down to Foot Locker West next weekend. Stopped in at the new Dunkin Donuts across from the park after. 

Today's Thanksgiving for us Murphy's since Ann has to work Thursday and Friday. 

Localeur now includes Los Angeles along with Austin, Houston, New York, and San Francisco.

PM: Post dinner 3 mile walk.

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
11.250.000.000.0011.25

No Thanksgiving fun run for me. As a matter of fact, I haven't run a Thanksgiving race since I moved to Utah in 2002. Not sure why.

Went to the gym. All the treadmills were occupied so I did 2.25 "miles" on the stair master while I waited for one to open up. Then did 9 miles in 63 minutes on the treadmill.

Happy Thanksgiving to all the great folks on this blog.

PM: 2 mile walk with the kids. Push-ups, sit-ups, pull-ups, lunges, planks.

An excellent summary of Arthur Lydiard....

Here's a question I have? Why can't I ever successfully link to youtube no matter how many times I type in the address?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM: Walked to the gym. Andy scootered with me. Did a little run, sat in the sauna, swam a bit, and walked home via that new waffle restaurant across from the Sugarhouse Liquor Store.

PM: 5 easy miles around the neighborhood. 

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
13.250.000.000.0013.25

13.25 in 1:40 around Sugar House Park. 

I ran without a shirt on November 30.

Heading down to Alta now to run Kramer and Braydon through their last real workout before Foot Locker West next Saturday.

Great workout with Kramer this afternoon. after a 2 mile warm-up he did 1 X 800 and 2 X 300. His splits were 1:55.39, 39, 39.

Braydon ran 2:02, 42, 41.

Last week he did a 4 mile tempo and his splits were 5:20, 5:20, 5:16, 5:01. 

I think he's going to make a big statement at Foot Locker.

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
61.250.000.000.0061.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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