| 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: | 12.50 |
Month: | 71.00 |
Year: | 480.97 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 124.25 | 0.00 | 21.32 | 1.00 | 146.57 |
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 4.25 miles on the elipticle. 1 mile on the stairmaster. Hot tub.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on the treadmill. Some at the max 15% incline.
Abby and I are listening to The Road in the car to and from school this week. Might continue to raid the Alta High audio book cabinet for the rest of the year.
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| So...
1.25 miles on the treadmill at 7 mph.
30 minutes on the stairmaster - intervals
1.25 miles on the elipticee
I sweated a lot.
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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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 miles around Sugar House Park at 7:35 pace - fast these days. I was motivated by a bunch of University of Utah ROTC cadets doing a 12 mile road march in the opposite direction. Brought back some great old memories to the point where I was almost getting misty eyed.
Might have to do something else this afternoon. It's sunny and warmish with zero air polution for the first time in forever. Great for me general disposition.
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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 |
| AM: Church Fork to the Summit of Grandeur Peak. If every day was like today we wouldn't need a Running Up For Air. Absolutely beautiful.
3 miles up in 1:02 (2,560 foot gain)
3 miles down in 35:18
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I rolled my ankle on my run yesterday and when I woke up this morning it was swollen and hard to walk. It got better throughout the day though.
I did 4 eliptickle miles and lifted some.
Jazz are playing the Atlanta Hawks now in Atlanta. The arena looks empty. I guess the city is in a funk.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles. Ankle/achilles hurt. Not much going well running wise.
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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 |
| Busy night... Got home from work and chainged into hard-core winter trail running gear, ran from Church Fork up to Grandeur Peak and back, then met Ann and the kids plus Brandon and Ian from my team and Jared Campbell to shovel out the aid station for Saturday at the Church Fork picnic area. Then Andy's Junior Jazz game.
Looking forward to Saturday but questioning my fitness.
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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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Some hard elipticle action with some intervals.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day.
Running Up For Air tomorrow.
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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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| | Race: |
Running Up For Air (24 Miles) 08:13:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 12.00 | 0.00 | 24.00 |
| Don't really know how to write up this race report because it was so much different than anything I've ever done running-wise.
I signed up for the 12 hour option a couple months ago before my running went to heck and I began running 100 mile months. Probably should have chose the 6 hour option. I had a sort of goal to do 5 laps (each lap is a run up to the top of Grandeur Peak from the Church Fork Trailhead in the snow. There's a 2,500 foot elevation gain up to the summit at 8,299 feet. There's a couple cold creeks you have to jump filled with pirhanas. I ran the first couple laps in 1:40ish but slowed to 2:11 on the 4th lap. Since I had 3:45 to complete another lap, I could have done it but I decided to live to fight another day and the 4th summit was really hard. I don't want to have to take a week or so off of running. As it is, my legs are pretty trashed and I has this wierd pain in the bones of both feet.
Cool to see Cody Draper and chat quite a bit. I pulled the plug before he lapped me as he came in from his 5th lap 7 minutes after I finished my 4th. He's better at this than me. I was one of the stronger older guys though.
Such a cool event and lots of camaradarie put on by Jared Campbell. The aid tent at the bottom was the best - so much fun I had a hard time leaving it. The one at the top was cool but, obviously, less well stocked. On my 3rd summit all they had at the top was water and whisky which I don't reccomend as an aid station beverage. On my 4th summit they had added some gatorade, coca-cola (I slugged a whole can), and beer.
Before today I had never had a Red Bull but today I had three and a half. I was afraid I might have a heart attack on the trail.
I will do this again next year and complete 5 laps. I will actually train.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2.5 mile walk. Stopped off for coffee at 15th and 15th. Beautiful day. Legs sore.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Just said no to running again. I did, however, get to sit at work until 8 pm (still sitting) doing parent-teacher conferences.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I was going to squeeze in a little run after my 3rd period class and before parent-teacher conferences but ended up having to write a couple letters of reccomendation. Maybe I'll try to squeeze in a little run around 8 pm when I get home.
Feeling pretty good but still a little sore. I've got a 4 day weekend so I'm hoping to get some quality runs in.
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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 | | 1.25 | 0.00 | 0.00 | 0.00 | 1.25 |
| AM: 100 push-ups, 100 sit-ups
PM: Started out running but decided against it. Went back home and waited for Ann to get home from work and walked 3 miles around the neighborhood with her.
Four day weekend coming up. Goals.
1. Read The Heart of Everything That Is about Chief Red Cloud.
2. Complete one double Grandeur Peak run.
3. Run the Jeremy Ranch Road.
4. Go skiing once.
5. Make it to Green River so I can have a Ray's Tavern cheesburger.
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 treadmill miles.
Abbreviated weight workout
Hot tub
"The FRB is dead" I keep reading. For me it's more about whether this is still a good place to keep track of my workouts. I think it is so I'll keep blogging here as long as running remains important to me. So pretty much forever.
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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(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles up and down Grandeur with Abby and Aimee and Roo Dog.
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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 |
| 4+ laps around Liberty Park.
6 striders. It's been a while since I did any striders or worked on any speed development and it showed.
1 more lap around Liberty Park.
PM: Walked to the gym. Lifted weights and did a million sit-ups. Walked to Whole Foods, got a cup of coffee and read a book, walked home via Sugar House Park.
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy run around the park. Some jump roping 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 1.00 | 8.50 |
| 8.5 miles on the groomed XC ski trails at Round Valley. Way better running than I expected. I did 5 x 1 minute hard uphill efforts at the end with a jog back down. Grabbed a solo breakfast at Squatters in Park City. Got home and took the kids skiing. They are skiing now while I'm sitting in the Peruvian reading and listening to banter of people from all over the world on vacation.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. Lots of my body parts are sore and achy.
This is the best thing I've read on Donald Trump
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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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Decent treadmill run in the afternoon. Would have run more but other responsibilities encroached on my time.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM: 100 push-ups, 100 sit-ups
PM: 7 miles at a pedestrian 8 minute pace around the general vicinity of Alta High School.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run.
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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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| | Race: |
SLTC Winter 15k (9.32 Miles) 00:59:43 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 9.32 | 0.00 | 11.32 |
| AM: 1 easy mile around the block a couple times. Heading out to the Winter Series 15k now. Should be fun. I will race with no watch, go out at a sensible pace, and see how many people I can catch on the way back. Will try to break 1 hour.
Race - It went ok. 29:55 at the turn-around and I finished in 59:43 with a headwind on the way back. Caught one person - Bill Cobler - at mile 7 so I finished 1-1 vs. Bill in the Winter Series races this year. I ran the race as a hard workout. Noticed that aerobically I felt great but the legs aren't used to fast turnover for that length of time. Probably from all the mountain trail miles I've been logging lately.
Going to eat some cheesy, eggg, potato stuff now that Ann is making and then go to the gym and hot tub some.
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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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Sunday morning run up Grandeur Peak and it really was grand. Difficult, especially up at the top, with lots of very deep snow.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off.
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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 |
| AM: Push-ups, sit-ups, planks, other assorted core stuff.
PM: 2 mile jog around the neighborhood. That's it.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 124.25 | 0.00 | 21.32 | 1.00 | 146.57 |
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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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