Rob Murphy

August 2023

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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

Click to donate
to Ukraine's Armed Forces
Miles:This week: 1.25 Month: 93.91 Year: 753.38
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
183.600.000.000.00183.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM: 6.5 up and down Grandeur Peak. Great way to start the new month.

Pondering whether I should run the Park City Trail Series Half Marathon Saturday.

PM: Much manual labor at school, swam one mle, soaked in the hot tub. I was the only one in the hot tub not looking at my phone.

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
10.250.000.000.0010.25

AM: 9.25 mile eliptical, 1 mile row.

I was at school yesterday doing some work in my classroom and Brian Howell came to visit. Brian graduated from Alta in 2010 and was part of our 2008 state championship team in cross country.. He's finishing up his PhD at Berkely right now and in town visiting his parents. We talked for over 2 hours and are meeting for a run tomorrow morning. 

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
9.300.000.000.009.30

AM: 9.3 miles on the Pipeline Trail with Brain Howell. It could not have been more beautiful up in the canyon this morning and it's always great to catch up with my former students/runners who are doing well in life.

Ran into Jared Campbell as well and had a good conversation with him. He's an inspiring man.

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
4.000.000.000.004.00

PM: 4 miles eliptical, weights. Napped a while when I got home

Looks like the Krongs Jake, Andrea, Tanner, and their pooch will be coming over for dinner. Abby babysat for Tanner this morning and I went over there and took the little tyke for a walk around Wheeler Farm.

Finished Peter Heller's new book, The Last Ranger. It was decent.

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
14.000.000.000.0014.00

AM: 14 miles wandering around the Flying Dog, Flying Dog Connector, and Jeremy Ranch Road. Lots of noisy coyotes.

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
0.000.000.000.000.00

AM: 5 mile walk around the neighborhood. Hips were stiff and achy.

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
8.000.000.000.008.00

AM: 8 miles on the eliptical. Strenuous weight training.

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
6.500.000.000.006.50

AM: 6.5 miles up and down Grandeur Peak. Possibly one of the most beautiful mornings ever and I only saw 6 people in 2.5 hours.

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
5.250.000.000.005.25

PM: 2.25 miles on the eliptical and then a 5000 meter row. push-ups/sit-ups/pull-ups/lunges and some stretching after.

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
9.300.000.000.009.30

AM: 9.3 miles on the Pipeline Trail.

This will be my last weekend of summer - heading back to school on Monday for year 28. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 4 miles on the eliptical, weights.

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
6.500.000.000.006.50

AM: 6.5 miles up and down Grandeur Peak. Time was 2 hours and 5 minutes which sort of impressed me. I was entertaining thoughts of doing a R2R2R run again someday. I tell myself that my window for doing that sort of thing is closing as I close in on 60 but at the same time I don't want to place limits on myself becasue of a number.

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
8.250.000.000.008.25

PM: 8.25 miles of elipticalling. No rowing - machines in too high demand and was pressed for time.

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
6.000.000.000.006.00

PM: 5 miles eliptical, 1 mile row, weights.

6 mile walk.

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
8.000.000.000.008.00

PM: 7 miles on the treadmill, 1 mile row.

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
4.000.000.000.004.00

PM: 4 mile jog, 1 mile swim.

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
9.250.000.000.009.25

AM: Walked to gym, 8.25 eliptical and 1 mile row, walked home.

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
6.500.000.000.006.50

AM: 6.5 miles up and down Grandeur Peak in 1:55. Even more impressive than last week!

Going to see Oppenheimer now for the second time. I'm more looking forward to it this time because I just finished American Prometheus, the biography the film draws from mostly.

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
7.000.000.000.007.00

PM: Seven miles running on the treadmill.

Had a good first day of school.

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
4.500.000.000.004.50

PM: 4.5 miles eliprical, weights.

Walked 8 miles.

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
0.000.000.000.000.00

No workout of any type today. I did walk 7.5 miles.

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
7.500.000.000.007.50

AM: 6.5 miles around the Alta track. It was glorious. I'll write about just how glorious it was later.

PM: 1 mile jog, 5.5 mile walk.

Got Dennis Lehane's new novel, Small Mercies, in the mail today. It's about school desegregation and bussing in Boston in the 1970s. I like all his books and I'm excited about this one.

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
1.000.000.000.001.00

PM: 1 mile swim. 6.5 mile walk.

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
10.000.000.000.0010.00

AM: The Pipeline Trail plus a little extra this morning to make an even 10.

Ann is having here annual yard sale today and, as always, the low end goal is to make enough for a nice dinner out and the high end is a weekend getaway.

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
6.500.000.000.006.50

AM: 6.5 miles up and down Grandeur Peak.

The Grandeur Peak run may be the world's perfect workout. It's about a 3.25 mile distance from Church Fork to the top of Grandeur Peak and about a 2,500 foot elevation gain which makes it about a 14.7% grade.  So power hiking up your heart rate is consistently high. Running down is very fun but take a lot of concentration because the trail is very rocky and narrow. If I'm pushing hard and don't loiter at the summit to take in the view I can make it in a bit under 3 hours but it's usually 2:15 to 2:30 which makes the out and back equivalent to a marathon training "long run".

It's the perfect anti-aging workout for both strength and endurance mixed with stunning views of the Wasatch Range. All that and just a few minutes from my house. I believe I may have my ashes scattered at the summit when I die.

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
7.250.000.000.007.25

PM: 6.25 mile eliptical, 1 mile row.

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
9.250.000.000.009.25

PM: 8.25 teadmill miles working up to 7 minute pace for about 15 minutes. Hard 1 mile row after.

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
4.000.000.000.004.00

PM: Easy 4 miles around the neighborhood.

 

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
183.600.000.000.00183.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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