| 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 | | 103.25 | 34.20 | 5.50 | 2.25 | 145.20 |
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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 | | 5.50 | 2.00 | 0.00 | 0.00 | 7.50 |
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Today I did the Best Buy loop around Sandy. Averaged a little under 7 minute pace. Also did 180 push-ups and 150 sit-ups. Veggie Burrito from Barbacoa for dinner. No sour cream. Vow to self... no ice cream tonight! Got to watch the night time munching.
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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 | | 6.00 | 1.00 | 2.50 | 0.00 | 9.50 |
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AM: 3 mile walk around the neighborhood.
PM: 9.5 mile fartlek in the gully. This is a pretty good estimate, but my Garmin petered out about a mile into the run. It was borderline hot so I was pretty darn knackered after the run. |
| 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 | 1.25 | 4.25 |
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Treadmill run. 4.25 miles at 8 minute pace with 5 x 1/4 mile in 75 seconds.
Weights and core exercises after.
Today was the last day of school so I'm done with work until the middle of August. This is way, way, way high up on the list of things I like about teaching. I do XC practice 4 days a week throughout the Summer but that's not like work for me. |
| 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 |
| 6.5 miles in 50 minutes in the gully. I was a little sore from the fast (for me anyway) quarters and the weights yesterday. I ran ar 2:30 in the heat and am actually glad to finally be able to acclimate myself to it. |
| 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 | | 5.00 | 3.00 | 3.00 | 0.50 | 11.50 |
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11.5 miles on the treadmill. The workout included...
1.5 mile warmup
3 x 2 miles in 12:06, 12:04, 11:55 with one mile at 8 minute pace between each.
1 x 800 in 2:45
1.5 mile cool down
Walked 3 miles in the afternoon |
| 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 |
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No running today. Seemed like the right time for a rest.
I walked about 2 miles and did some stretching.. |
| 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 | | 6.25 | 2.00 | 0.00 | 0.00 | 8.25 |
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Today was the first day of cross country practice and I had a huge turnout. I ran 8.25 miles in the gully at 7am before practice. Towards the end I threw in a couple miles at 6 minute pace.
I divided up the kids into several groups based on age and experience and spent a lot of time talking to the new kids about diet, patience etc. I had them run a mile. The fastest one ran 7:25. I had the veterans run from 4 to 7 miles depending on their fitness.
After, I did some weights at the gym. About 50% of what I normally do. |
| 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 | | 4.50 | 0.00 | 0.00 | 0.50 | 5.00 |
| Five miles today. Included 4 x 200 meters in 32 seconds. 200 meter walk interval. |
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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Five easy miles at Alta/Snowbird. This was the first Alta run of the Summer for my cross country team. I was surprised at how comfortable I felt at 8500 feet.
Four 150 yard striders at the end.
I'm feeling really good now and am excited about the UVM this Saturday. I don't have any aches or pains and I felt some real pop in my legs the last couple days. I plan to take the day off completely tomorrow and then head down to Provo on Friday. We are actually starting our family vacation then ( I know its Provo, but we are staying at a hotel with a pool which makes it a vacation as far as my kids are concerned). After the race Saturday we are heading for the Central Coast of California for several days at the beach. Should make for some nice recovery runs. |
| 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 | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
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Pretty much a complete day off. Went to Sugarhouse Park for cross country practice and walked about 2.5 miles with some intervals of easy running.
One more day! |
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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From the house to Sugarhouse Park and one lap around. Eight minute pace with a handful of faster pickups.
I'm a little bit annoyed with a slight cold. No fever, just a bit of congestion. I'm about top head down to Provo to get my packet, drive the course, and relax at the hotel. I'm really excited about the 2:45 am wake-up call tomorrow. Hopefully I'll squeeze in a nap this afternoon. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Race: |
Utah Valley Marathon (26.2 Miles) 02:43:23, Place overall: 11, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 26.20 | 0.00 | 0.00 | 27.20 |
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I will write more later, but I ran the Utah Valley Marathon in 2:43:23 this morning. Cold with lots of rain the first half and swirling winds.Sometimes a headwind, sometimes a tailwind. Way more uphills than I expected the first 14 miles. I got a great rhythm going down University Ave. in Provo, I ran 25 to 26 in 6:09.
Oh yeah... this was a marathon PR for me by nine and a half minutes, |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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am: 2 miles on treadmill at the Pismo Beach Athletic Club. Weird, quirky little gym. They had huge posters all over the club of their Boston Marathon finishers over the years - all wearing their "PBAC" shirts.
Weights/core workout as well.
pm: 3 miles along Pismo Beach in 28:30. |
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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am: 5.5 miles in 43 minutes. Mostly a sight seeing run around Pismo and Shell Beach. After the run I went down to the beach with the kids to dig for sand crabs and explore the caves. Then a swim and now I'm ready for the day at 11:20. We signed Abby up for surfing lessons this week, so we have to have her at Moondoggies Surf Shop at one for her three hour lesson. She was absolutely beat when it ended yesterday but really loved it.
pm: 3 miles on beach in 23:30 |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| One last 6 mile run along Pismo Beach. Just went South 3 miles and turned around. Abby wasn't done with surf school so I showered in the beach showers and got a bread bowl of clam chowder. After that, we picked up Abby and drove up highway 1 to Big Sur. |
| 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 | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
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This was definitely one of my top 10 all time runs. We stayed at Big Sur (Pfeifer Beach State Park Lodge). I did a run along the trails in the park and a few miles along the Big Sur Marathon course.
Tonight we are in Dixon Ca. outside of Sacremento heading back to Salt Lake. Spent 4 hours along the Embarcadero in San Francisco this afternoon. |
| 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 |
| Sort of an unplanned day off. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 miles on the treadmill at the gym. Followed it up with 2 miles on the eliptical. I didn't really feel like doing much - mostly just burning calories. I gained five pounds this week with reduced running and excessive restaurant eating.
Back to some serious training and responsible living 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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I ran the gully long run this morning at 7 am before my kids showed up for cross country practice. While they were out running, I went into the gym and did 2 more miles on the treadmill.
2 more miles fairly hard on the elliptical.
My right achilles is aching. Iced it for 20 minutes when I got home. |
| 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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The left achilles again!
Jogged an easy mile on the treadmill and then lifted. I did my normal strength routing but did an extra heavy leg workout. Couldn't do the plyos though since it hurt the achilles too much.
I'm staying off it as much as possible and icing it every few hours. I'm not too pessimistic that it will keep me out too long, just don't want to do anything stupid. |
| 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
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Today I ran with my cross country team. We started out at Alta Ski Area and headed up to Albion Basin. There was still a lot of snow over 9000 feet and I turned around when it got too slushy and deep. Probably another week or so until we can make it all the way to the campground and around the loop. But it was a beautiful day and it was nice to be up there.
Iced my achilles in Little Cottonwood Creek after. Cold! It hurt a lot more coming down than it did going up. I plan to do an hour of some type of cross training this afternoon.
pm: went to the gym and did 4 miles on the eliptical ( I think I spell the word "ellipticle" different every time. Because I have no idea how to spell it.).
After the gym I took Andy to Home Depot to get his very own hammer. Christmas in June! |
| 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 |
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X Training day thanks to screwed up achilles.
Walked 5 miles this morning. From my house to Sugarhouse Park, twice around, and back.
Went to the gym and swam 70 laps. That's a mile I think. Alternated strokes, but mostly freestyle. Did 8 laps with the kickboard.
It felt so good to be back in the Speedo! I don't know why I've been wasting my time with running. I kid.
I did jog a few steps without pain which is a good sign. |
| 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 |
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Another zero running wise.
Walked four miles including my normal morning walk with Abby. She talked mostly about her Up With Kids performance of Peter Pan tonight. I think she may be the dramatic thespian type. Not sure where she got that.
Four miles on the elip at the gym in 32 minutes. Pretty intense strength workout after. Then fed the ducks at Fairmont Park with Andy.
I did jog for about two minutes without pain. I may try to run an easy 4 miles tomorrow. |
| 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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Bummer. I'm going to have to come to grips with the fact that I'll be on the sidelines for a while.
I tried to run this morning. Started out easy around the block and felt no pain in the achilles for about 2 minutes. Then it was like someone flipped a switch and it felt as bad as ever. So I bagged the run and went to the gym. At the gym I tried to run on the treadmill with basically the same result.
So I did 6 miles on the eliptical in 48 minutes. The machine said I burned 960 calories, so maybe at least I won't get fat. My heart rate was up to 150 at the end so it was a pretty good workout. Walked one mile on the treadmill in 14 minutes after.
I think this definitely will alter my racing plans the rest of the Summer. I'll have to miss the Murray 5k on July 4th for the first time since moving to Utah in 2002. And the D News Marathon is definitely out.
I'm not sure why this happened. I finished a marathon 2 weeks ago with no indication of any problem. Took 3 days off after then started back slowly.... Who knows?
Actually, I think it may have been the beach running I did last week. Running on sand stretches the achilles excessively. I'm about to check out some advice at achillestendon.com
pm: walked 2 miles so totals for the day are...
1 mile running
3 miles walking
6.25 miles on the elliptical
Back to my elipticle spelling issues. I once read that William Clark (of Lewis and Clark fame) spelled the word "mosquito" 39 different ways in The Journals of Lewis and Clark. No Deep Woods Off I guess.
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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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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Today's cross training journal...
am: picked up Ann from work at 8am. She's a nurse at the University of Utah and often works 12 hour night shifts and the kids and I often take her to work and pick her up. Went to Mcdonald's on tha way home. I, however, was able to avoid the bacon, egg, and cheese biscuit because I had a bowl of steel cut oatmeal with fresh strawberries before we left. How's that for monastic discipline?
anyway, I walked the 3 miles home from McDonalds which according to my Garmin burned something like 270 calories. Then went to Barnes and Nobel and picked up the new Outside with an article about Lance Armstrong. In the pictures he definitely has the lean, gaunt look of the supremely fit endurance athlete.
pm: walked to the gym (1 mile). Approached the treadmill with great optimism. Ran one mile and then the achilles started hurting. So, I did 125 floors on the Stairmaster in about 20 minutes. Man that was hard! This was my first ever workout on that thing. I can't believe that Fritz (from the blog) does like 500 floors. I'd have to see it in person. Then I did 2 miles on the eliptical followed by 70 laps in the pool and a walk home.
totals...
running: 1 mile
walking: 5 miles
stairmaster: 125 floors
eliptical: 2 miles
swimming: 70 laps (1 mile) |
| 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 | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
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1.25 miles in 9:10. Felt great for the first mile, then tightness, then pain!
Stopped and walked home.
pm: 2 miles on the treadnill alternating every 1/4 mile from running at 7 mph to walking at 4 mph on a 15% incline. So, 1 more mile of running.
Strength workout - basically 2 circuits, little to no rest between sets.
#1 - 35 push-ups, 30 incline sit-ups, 9 pull-ups, 10 x deadlift (145 lbs), 15 dips, 30 crunches. 8 chin-ups, 10 x deadlift, 35 push-ups, 30 hanging leg lifts, 8 pull-ups, 10 x deadlift
#2 - 10 back squats (145 lbs), 25 push-ups, 20 x bent rows (35 lb. dumbells), 10 squats, 25 push-ups, 30 incline sit-ups, 10 squats, 25 push-ups
Walked 1 mile home. |
| 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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One mile in 7:30
Three miles on the e-lip-tic-l in 24 minutes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Funny quote of the day...
"Lance Armstrong adheres to a strict diet of steroids and Michelob Ultra"
Ha! I refuse to use "emoticons" because Lance says they're unmanly for men over 30.
Todays workout...
4 mile walk
135 floors on Stairmaster in 20 minures
100 laps in the pool (1.4 miles?), Swallowed maybe a gallon? Achy gut now. Sat in the hot tub for a while after the swim and had to endure this guy asking questions about my workout and then being really impressed. On the way home I felt shallow and self centered for not asking him about his workout. |
| 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 | | 103.25 | 34.20 | 5.50 | 2.25 | 145.20 |
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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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