| 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 | | 174.25 | 9.00 | 15.10 | 5.00 | 203.35 |
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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 |
| Took the day off. |
| 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 | | 4.00 | 0.00 | 1.00 | 0.00 | 5.00 |
| Nice easy run plus some fast striders and a couple 400's at half marathon race pace just to get the body parts feeling the pace. Beautiful, cool morning at XC practice. Gave my runners the afternoon off and I will book it on up to Pocatello as soon as school ends today to hook up with the Shadley's for the race tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Race: |
Pocatello Half Marathon (13.1 Miles) 01:17:51, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 12.10 | 0.00 | 15.10 |
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Finished second in the Pocatello Half today to a kid that was born the year I ran my first marathon. Bet I could have beat him back then!
Ran just behind, with, or just ahead of Jeff Shadley the entire way. I actually thought I had a pretty good lead on him at the end so I was surprised to turn around and see him crossing just a little over 10 seconds after me. He's one tough racer just a week after a 2:48 marathon.
My goal was to run a decent time without running so hard that it compromised my training for Twin Cities and I feel I accomplished that. This is a tough course, rolling hills the entire way and a prety good headwind much of the way. Jeff and I took turns drafting for a while.
As always, one of the best organized, pleasant, awesome for families, races I run each year. Had a great time with the Shadley family at the hotel last night and at the finish today. We all went swimming at the super cool Pocatello pool after.
Did I mention they had beer at the finish? They wouldn't let me have one because I didn't have an ID!!!! Not even after I showed them my Masters trophy. But the punk who was born the year I ran my first marathon was walking around with one. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(16) |
| | 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. Horrible food poisoning and I just got out of bed for the day at 4:45 pm. Way to spend the Labor Day Weekend. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two easy miles at practice setting up a course and timing intervals at Cottonwood Complex. I still feel really weak and sluggish. |
| 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 |
| Just an easy five miles. My body and brain are telling me to back off a bit - so I'm going to. Not for too long though. |
| 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
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am cross country practice: 7.25 miles plus four speedy striders barefoot on the football field. Beautiful morning.
pm: 5.25 easy treadmill miles |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Best Buy loop plus a little extra. Starting to be a little concerned about the general sluggishness and lethargy I'm feeling. Most everything else is going well. Had a really good day today at my job (public schoolteaching, or "glorified babysitting" as Sasha Pachev calls it). Taking a little detour for a couple days from the normal curriculum to teach the kids about 9/11. They were six when it happened and have almost no memories. Wierd. The kids responded to the lesson really well and were quite moved by the events of that day. Made me feel good.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Two miles of elipticaling plus some weight ttraining type stuff. Since I haven't lifted in about two months, I only did about half my normal routing, Still, I'm sure I'll be sore tomorrow. I plan to run the Alta Peruvian Downhill Dash and Bar-B-Q bash tomorrow evening - but only for the food and grain based beverage afterwards. I'll be cruising down the mountain at a leisurely pace and running back up. Hoping to meet up with Jake Sunday AM for a nice long trail run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Race: |
Alta Peruvian Quad Masher (5 Miles) 00:24:49, Place overall: 5, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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So I really planned to jog this race today and to ensure that I did everything wrong in the previous 24 hours...
1. Lifted weights the day before for the first time in months so I would be really sore on race day.
2. Went to a cross country meet all day on Saturday and ran miles up and down the hills at Soldier Hollow screaming at my runners.
3. Ate a huge lunch at Tarahumara in Midway of Carne Asada and cherry pie. Probably about 3000 calories
4. Did no warm-up at all.
5. Wore my bathing suit to race in.
So all I did was finish fifth overall in a PR time for me on this course.
Mile splits: 5:18, 5:02, 4:59, 4:50, 4:42
Steve Anderson finished second overall in something like 22:30. Unbelievable! Had a great time as usual staying overnite at the Fabulous Alta Peruvian Lodge with a lot of other runners and their families. Watching football, swimming, and draining the keg.
oops... just checked my race report from last year - not a PR, 5 seconds slower this year. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(15) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Today I went for a walk in between watching football - 3 miles. I'm sore. |
| 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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Seven miles pretty durn hard of eliptical work. Quads are still really sore and I figured it would be better to go hard on a machine rather than run a few slow, plodding miles. |
| 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 | 0.00 | 0.00 | 0.00 | 6.25 |
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Just registered for Boston 2012. If I run well there, I am going to retire from serious road racing and become a trail runner.
I think.
Still major quad soreness from my silly race Saturday night so my easy 6.25 miles tonight was pretty tough. One more good night's sleep should help though. |
| 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 |
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8.25 on the trails in the Dimple Dell gully. Still not completely thrilled with my slow recovery from saturday. I need to go back and look at my blog from last year and see how I bounced back then.
Just checked... I'm actually doing a little better than last year. Last year I took three days off completely after Alta Peruvian and then did an easy four miles on Wednesday. |
| 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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Made it up for a morning run - easy four around Sugarhouse.
PM: Went to the gym and ran a mile on the treadmill plus some pretty hard weight training and plyos. |
| 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 |
| First run in a while where I actually sort of felt good - like there is some life in my legs. 8.25 miles mostly on the trails in the gully. No doubt I'll get in a decent fartlek at our meet this 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 | | 2.00 | 6.00 | 1.00 | 0.00 | 9.00 |
| Treadmill run at the gym. |
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Twenty miles in 2:30 around Sugarhouse/Hogle Zoo/Foothill. Did the last five miles on the Highland High track so as to be a little easier on my legs. I was definitely feeling the lack of miles the last few weeks. Not sure what to think about a marathon two weeks from today.
But I have a plane ticket so I'm going.
Off to church now and maybe the state fair after that. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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The two miles today was warming up and cooling down on the treadmill. Really hard strength training/plyo workout in-between.
I also did a two mile walk in the evening with my 112 year old great aunt. |
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Really nice 10.5 mile run, mostly on trails, in the gully. Beautiful day here in the Salt Lake Valley. Made me glad to be alive and healthy. My son Andy is 6 years old today. I'll be leaving work early today to do party related chores. |
| 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 | | 6.00 | 3.00 | 1.00 | 0.00 | 10.00 |
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The infamous and dreaded treadmill fartlek
two minutes at 7 mph, two at 8 mph, two at 9 mph, four at 10 mph. Continue this for 60 minutes increasing the speed .1 every ten minutes. So the last ten minutes were 7.5, 8.5, 9.5, 10.5 mph. Completed this workout with little distress. Good sign.
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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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
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Great mental health run.
11.25 miles. Drove up to Alta and parked at the Goldminer's Daughter Lodge. Ran up to Albion Basin and 7 circuits around the campground and then back down. Really beautiful evening. |
| 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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AM: Went for a leisurely two mile walk from my classroom around beautiful Sandy.
PM: One mile warm-up on the treadmill and a whole bunch of weights/plyos/strength training. |
| 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 |
| Eight and a half mile run around Sugarhouse at about 7:20 pace. Gradually feeling some energy return. |
| 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 | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
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Final longish run before the Twin Cities Marathon next Sunday. Kept it right at seven minute pace the whole way and felt really good.
The Alta Hawks cross country team ran really well yesterday. My girls taking first and my boys taking second overall at the Herriman Invitational..
Pretty good day lined up. I'm getting ready to head to church now with Abby, Andy, and my mom. Ann has opted for yoga instead. After that, we are going to the RBB&B Circus at the Energy Solutions Arena. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day |
| 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 |
| Barely managed to squeeze in 8 miles today. Ever have one of those days where you felt totally out of control? Today was one of those days - where I was just reacting to a bunch of unexpected situations thrown my way. Frustrating! |
| 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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am: Two mile walk this morning. Decided last night that I will not run the Twin Cities Marathon this weekend. pm: One mile at practice |
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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am: Really nice 6.5 mile run with my varsity XC boys. Just what the doctor ordered. One of my runners father is running for state AG and is involved in Utah's suit of the Obama Administration over the health care bill. We had a long conversation over strict vs. loose construction of the Constitution. These sorts of conversations make the miles fly by! pm: 7.5 miles in the gully over my extended lunch. |
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Six easy miles at 6 am with my cross country team.
pm: Eight more easy miles around Sugarhouse.
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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 | | 174.25 | 9.00 | 15.10 | 5.00 | 203.35 |
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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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