| 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 | | 138.75 | 0.00 | 0.00 | 5.00 | 143.75 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Finally managed a respectable run. Four laps around SHP from my house.
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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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| A good hard 14.5 mile run up at Alta Ski Area with Kramer, Cubby, Blake, and Jacob.
Heading to the Bees game now. Thanks Amiee!
You know, I was just thinking about how proud I am of my wife who works as a nurse in the Neuro Crirical Care Unit at University Hospital. The income she makes enables us to do many things we wouldn't otherwise be able to do on just my teachers salary. She also is a strong role model for Abby and Andy who are very proud of their mom the nurse. Most importantly, she saves people's lives which gives her a huge amount of satisfaction and is hard to put a price tag on.
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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(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two miles on the Mt. Olympus/BST while the family was hiking this evening. That's it.
Got my body fat measured. 12%. Is that 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Early morning run around Sugar House. Cheerios with raspberries now along with some Morning Joe.
Localeur is now in New York along with Austin, Houston, and San Francisco.
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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 |
| AM: Two slow, creaky miles around the neighborhood.
Hopefully I'll get some treadmill miles in this evening and feel a little better.
PM: One mile warm-up jog plus 300 floors on the elliptickle in 35:50.
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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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| AM: Two mile walk/jog around Sandy.
I'm very proud of my boys and how they raced today. Kramer eeked out another win over Conner Mantz. Neither of these guys ever wilts under pressure and their races are always nail biters. Not many states have two Foot Locker finalists ranked in the top 10 in the U.S. going head to head on a weekly basis.
My boys finished 6th out of 43 teams and are making huge strides.
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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) |
| | Race: |
Alta Peruvian Downhill Dash & BBQ Bash (4.97 Miles) 00:25:00, Place overall: 10, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 5.00 | 7.00 |
| Downhill Dash Day! Utah's best race.
Good day at the Alta Peruvian. Only a few seconds off my best time on this course. Quads are pounded as usual. More later
OK, so I feel like I need to write a race report that does this race justice.
Yesterday was the 20th Annual Alta Peruvian Downhill Dash and Bar-B-Q Bash. The Alta Peruvian Lodge is a special place for Ann and I. We began coming here for ski vacations back in the 90s before our kids were born. The lodge and Alta Ski Area are a big reason why we were drawn to Utah.Unfortunately, one of the drawbacks of actually living here is that we no longer could justify staying at the Peruvian when we went skiing.
Then we discovered the Downhill Dash which liberally gives away overnight lodging vouchers for age group winners. A few words about John Cahill, the man who started this race. Most of this is based on what I've heard but I think it's fairly accurate. John is now 89 years old and I think he's the third fastest over 70 marathoner ever behind only Ed Whitlock and John Keston. He ran right around 3:01 or 3:02
distracted....
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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 |
| No running. Very, very 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 |
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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 running. Very 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 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Jogged the course with my boys at the Herriman Invitational. Not really a cross country race - more like one of them tough mudder races. Kramer won by about 15 seconds in 17:30.
This has been a difficult week with a perfect storm of events and obligations piling up along with Ann's emergency trip to Minnesota. I was barely keeping my head above water. I think the time off running was good though.
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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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles around the neighborhood. Andy rode his bike with me and rode as fast as he could through all the standing water because that's what you do when you're seven.
Salt Lake has a Seattle or Portland type climate now.
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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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7.25 miles up to the summit of Mt. Olympus and back in 3 hours and 22 minutes.
There are easier ways to get in 7.35 miles!
PM: Walked 3.5 miles with Andy to our church picnic and back.
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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 |
| Well, I haven't been running much lately and I haven't been bothered much by it either. I've been focusing on my job a bit lately and my coaching. The milesplit.com national site is doing a story on Kramer as is the Salt Lake Tribune. The Trib was out at practice today taking pictures of Jake and Kramer running mile repeats.I'm really enjoying my whole team this year. Just a bunch of good kids.
It's just a busy time. Abby and Andy are both going to their various sports and activities all the time. Ann's mom recently was diagnosed with cancer everywhere so she's been traveling to Minnesota to be with her.
I love running in the morning but my job just makes that hard with having to be at my desk at 7 AM most days. Tomorrow I've decided to show up late and get in a morning run.
The rest has been good for me. I'm feeling good, ache free, and ready to go.
My day was also brightened when I read that Tom Petty and the Heartbreakers are putting the finishing touches on a new album. I've been a fan since they released their first album when I was about eight. I still buy CD's and a new Petty album is one I always pick up on the day it's released.
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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(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice five mile run this morning. Got up early enough to get the run in and still watch a little Morning Joe.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Got a brand new used car yesterday. A sporty 2011 Honda Civic.
PM: 6.25 miles on the Treadmill. Hot tub soak to top it 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 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Early morning six miler. Chilly this morning!
Heading to Boise now for the Bob Firmin Invitational 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 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two miles easy.
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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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Easy six miles (47 minutes) around the wood chip at Liberty Park.
PM: 5.25 in 39 minutes around the HH track and back. That's right, a double!
I felt good today. Spent a lot of time rolling Kramer's mediocre race around in my brain and thinking about how I can help snap him back into things ASAP.
That being said, if I was a basketball coach, I think I'd rather have my team go into the NCAA tournament at 29-1 as opposed to 30-0. It's good to be confident, but also know you CAN loose.
Had a nice dinner with Jake and Andrea tonight. Spent a little time talking about his St. George plans. He seems to think he can go sub 2:05 on that course.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Interesting article in The Atlantic this month has me questioning my purpose in life.
I'm planning an eight mile run in the gully with the ruinous high school cross country team I coach. The Atlantic also did a long piece earlier this year criticle of AP classes. Basically everything I do is a waste of time or outright damaging according to that magazine.
I will soldier on though.
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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 miles at AM cross country practice. Some barefoot running and 4 barefoot striders.
Here's a partial list of running and coaching related books I read over and over again...
The Talent Code and The Little Book of Talent by Daniel Coyle
Running and Being by George Sheehan
Run: The Mind-Body Method of Running By Feel by Matt Fitzgerald
Road To The Top by Joe Vigil
Anything by or about John Wooden.
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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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Crap! I got shut out of the masters circuit money again this year. Passed by both Steve and Sasha on the last race of the year which I didn't race.
I even sort of tried this year.
PM: 9.25 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(17) |
| | 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 around the Best Buy Loop with Jake and Kramer.
More consistent miles this week. I'll probly take the day off tomorrow or else just do a couple miles at the meet. Then 15 on Saturday for a 55 mile week.
Speaking of Kramer... nice interview with him on the milesplit national site.
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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 | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1.5 miles around Maple Mountain 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ran once around the block then headed up to Jeremy Ranch with Jake and eight of my runners. I ran the full 14.5 miles with Jake, Kramer, Ashton, Jacob, Davis, and Blake. Some of the other guys turned around at six for an even 12 miles.
Perfect day on the road. Lots of cows, sheep, donkeys, and sled dogs in training as well as the Park City cross country team. The longest run ever for most of my boys.
Great 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 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy run around the neighborhood.
PM: 2 mile walk. Rush-ups, sit-ups, planks, lunges.
Apparently there's this show called Breaking Bad that has its series finale tonight. I've never watched 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 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My twitter...
@murphy_rob
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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 | | 138.75 | 0.00 | 0.00 | 5.00 | 143.75 |
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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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