| 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: | 26.00 |
Month: | 81.25 |
Year: | 1690.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 184.00 | 0.00 | 7.35 | 0.00 | 191.35 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: Stuck at Tampa International for a two hour flight delay. Looks like about 200 departing flights this morning and only one delay on the board - our Frontier flight to Denver.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| First run of 2015 was short, easy, and uneventful. Also about 60 degrees colder than my last run of 2014. I felt good though. Ran a little bit with Andy who wants to run the SLTC 5K at the end of the month.
Observation. I ran the first couple miles of my run today in a pair of Saucony Ride 6's. I thought my toes were frostbitten they were so cold. Went home and changed into a pair of Asics Gel Cumulus and my toes were warm and toasty the rest of the way. I was looking at the upper in the forefoot of my Saucony's and there's basically nothing there. Very ventillated!
I was wondering if they make winter and summer versions?
I'm happy with the results of both football games last night.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 miles in about 1:30 with a pretty fast group including Jake, Fritz, and Kevin. Lots of uphills through the U and Research Park. I'm not wiped out or anything, but I'm definitely tired. Need to think about how to get more consistency in my training.
A few more of these runs and I might be able to compete in the SLTC Winter Series races without embarassing myself.
Out to brunch now with Ann, Andy, and the running crew.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five easy miles plus some push-ups, sit-ups, and other core stuff.
I felt a little twinge in my left achilles at the end of yesterdays run and it reared its' ugly head again today a couple miles in so I took it really easy. I think it'll be ok as long as I don't be stupid.
Back to work tomorrow and the regular routine.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles on the treadmill. Still some achilles wierdness. Sat in the hot tub and focused the jet on it after.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today.
Lifted weights with my team after school and then walked a couple miles with Ann when I got home.
Fish tacos tonight. Our neighbor went to Lake Powell over the weekend and brought us back a pile of fish. So it's Taco Tuesday!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 hard treadmill miles.
Heading out with Andy to watch the #9 Runnin' Utes square off against the Colorado Buffaloes tonight. Fun.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| One mile easy on the treadmill to warm up while I waited...
Then did the Gully Longer Run (7.25 miles) for the first time in a while with my team. It was slushy, snowy, and muddy.... much more than I thought it would be after several warm days in a row. Did manage to average close to 8 minutes/mile despite the snow. The good news is that, at the uper end of the gully, we were temporarily above the worst air polution in America.
Told my kids while we were running that I probably am not moving and will be back next year. Turns out it sucks everywhere for teachers, not just in Utah, what with the teaching profession and public schools a huge battleground between liberals and conservtives. So I'd be a political football most everywhere I went. They seemed happy or faked it well.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two easy miles plus weights. Lots of weights and plyos. I'll be a little sore tomorrow.
Friday!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 miles in 2:09. Not bad these days.
Ann dropped me off at the golf course clubhouse up in East Canyon and I ran up Little Mountain and down Emigration Canyon and back to my house with a couple laps around the block.
I was sore from yesterday so it took me a while to work into this.
Many bikes in the canyon - a rarity for January but becomming more common lately.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off.
Watched football, went to see the movie Selma. Definite candidate for best picture in my opinion. It will give me lots to talk about in class.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.25 | 0.00 | 6.25 |
| 2 easy treadmill miles plus 4.25 hard miles on El Eliptico at the gym. Hard enough so that I went ahead and logged them as threshold miles. I was breathing hard and sweating lots.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six easy. Some with Abby and Andy. So really easy.
So my wife was in the Sugar House state liquor store today buying some wine (strictly for cooking) and they had a trainee cashier with a sign that said "we ID everyone". There was an 82 year-old man in front of her who had an expired drivers license so they wouldn't let him buy his 2 bottles of beer. The poor guy thought they were joking but walked away without his beer. Pathetic. #onlyinutah
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| With my track team today, a workout we decided to call "Murphy's Sampler Pack".
Some faster running, some slow running, some hills, stadium steps, striders, hill sprints, crunches, and burpys all thrown into one 60 minute workout. Covered a little over 7 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day of Rest. End of quarter hecticness plus my friend Joah is visiting from Texas.
Check out the new stuff on http://localeur.com. Joah's company the best travel related app and website in America. Localeur was featured on the Today Show and in the Washington Post today.
Localeur is up to 12 cities now and will soon add Portland and New Orleans.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| From home, 3 times around the park and back.
Went to the Jazz game tonight.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 easy miles around the neighborhood.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven easy miles around the neighborhood.
All the neighborhood kids were playing outside barefoot most of the day.
Had a great visit with Joah this weekend. Except for the uncomfortable semi-racist experience with a person in our mostly white SLC neighborhood who was suspicious of the presence of a young black man in the neighborhood. But yeah...other than that butthole, a nice weekend.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 60 minutes around Sugar House neighborhoods. Cold and rainy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3. Yep, that's all.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. At work from way before sunrise to way after sundown.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| I'm working on becomming irrelevant on this blog.
Seriously, Andy has a book about this little bull in Spain named Ferdinand. He's supposed to be a fighting bull, but all he wants to do is lay in the grass and smell flowers. I'm Ferdinand these days.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 6.5 on the treadmill and 1 on the stair master. Kept it about 8.4 mph and fellt pretty strong.
Pinewood Derby tonight at the Methodist Church! We rock.
Andy's car won an award for "Best Design". That's an award they give the slow cars :). His front wheels were crooked and we forgot to put graphite on them.
Andy didn't get to see any of the races though because he got smacked in the eye with a ski pole up at Snowbird today and he's spent the evening with Ann at the Urgent treatment place.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Planned an easy morning run around Sugar House but I bumped into Fritz, Josh, and a couple other guys on 17th East and ended up running 8 miles in 56:45.
All but two miles were under seven.
That's pretty much a tempo for me these days.
I woke up this morning thinking the 5k winter series race was today. Not sure why I checked the SLTC web site, but I did and found out it was next weekend.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles in 1:47:10. Circling Sugar House Park so rolling the whole way.
7:08 pace. Approaching respectability! Felt comfortable.
Most important, and slightly disturbing, I ran with shorts and no shirt on January 25 and I'm slightly sunburned.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Thoughts...some decent training runs lately are encouraging. Felt some old strength returning. But I ate like crap this weekend. I need to reign in my irresponsible impulses not just for my running but for my overall health.
2 easy miles in the gully.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ten treadmill miles at plus one hard stair master mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| I had a three hour break with no teaching today due to a long assymbly attached to my lunch period so I got in a great gully run along with a good hot tub soak in the middle of my work day. Still a bit muddy and icy in some places.
Makes up for having to be here until 8 tonight for incoming Freshmen open house. Abby's excited.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 more miles in the gully.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
| Super easy shakeout plus some striders. Think maybe I'll race tomorrow.
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| | Comments(1) |
| | Race: |
SLTC Winter 5k (3.11 Miles) 00:18:30, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 3.10 | 0.00 | 9.35 |
| 5:47, 5:50, 6:14, .44
I lack fitness.
Andy ran 30:30. I was really proud of him.
Pm: 4.25 easy miles around the neighborhood. Qualifies as a rare double.
Also did a two mile walk with Ann who, unfortunately, has to go to work tonight.
56 miles for the week! Biggest total in 23 weeks.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(13) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 184.00 | 0.00 | 7.35 | 0.00 | 191.35 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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