Rob Murphy

Pinedale Half Marathon

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRob Murphy's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2010201120122013201420152016201720182019202020212022
15% off for Fast Running Blog members at St. George Running Center!

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: 5.00 Month: 106.75 Year: 2068.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
177.5513.100.000.00190.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM: 6.25 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
8.000.000.000.008.00

PM: 21 miles on the bike in 1:00:01

Swim/hot tub

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
9.800.000.000.009.80

AM: 9.8 miles on the Pipeline Trail. Averaged 9:28 pace. Supper happy with that.

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
6.250.000.000.006.25

AM: 6.25 miles and weights.

Working off my frustration at the Ute's debacle at Florida last night.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 12 miles on the trails at Round Valley averaging 9:09. Ann and I came up to Heber City for the night to try to escape the heat in Salt Lake for 24 hours. I believe we have now had 32 days over 100 which has obliterated the old record (set last year I believe) of 21.

I was remembering that we had snow flurries on Labor Day in 2002.

Bumped into Andrea at the end starting out on a hour walk with her pooch. Her and Jake's son should arrive any day now. Very excited!

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
7.250.000.000.007.25

PM: 6.25 miles eliptical and 1 mile rowing.

It was 105° here in Salt Lake City today which broke the old record of 98°. 8th straight day over 100.

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
9.500.000.000.009.50

AM: 120 push-ups/sit-ups

PM: 8.5 miles on the treadmill plus 1 mile rowing.

107° in Salt Lake City today - the hottest temperature ever recorded in this fair city.  Remarkable on September 7.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Evening: 4 miles around the neighborhood. Cooler today.

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
8.500.000.000.008.50

PM: 8.5 miles at Jeremy Ranch. Averagd 8:43. I went up there to try and escape the smoke in the valley.

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
7.250.000.000.007.25

AM: 6.25 eliptical, one mile rowing, weights. Pretty hard workout.

Heading to the stadium now to see Utah paly Southern Utah. Hopefully a more successful outcome than at Florida last week.

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
6.500.000.000.006.50

AM: 6.5 miles up Grandeur Peak.

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
9.500.000.000.009.50

PM: 8.5 miles on the treadmill topping out at 7:30 pace and 1 mile rowing.

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
7.250.000.000.007.25

AM: Many push-ups and sit-ups.

PM: 6.25 miles eliptical, 1 mile rowing. Weights.

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
10.250.000.000.0010.25

AM: 2 miles around the Alta track.

PM: 8.25 miles on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: 2 miles around the Lower Loop.

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
1.000.000.000.001.00

PM: 1 mile jog around Pinedale after I rolled into town.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Race: Pinedale Half Marathon (13.1 Miles) 01:34:08, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0013.100.000.0015.10

Great race today in Pinedale, Wyoming. Hilly and 7,400 feet. Happy with my performance. Miles 12 and 13 were my fastest miles at 6:39 and 6:42.

Free BBQ and Beer now.

PM: Took a pretty good nap and watched some football back at the Teton Court Hotel. After that I spent the afternoon walking around Pinedale. Went to the outfitter store and had a nice conversation with a 74 year old retired guy from Seattle who spends a month to 6 weeks here every year in September and early October. He fly fishes, hikes, camps, and climbs mountains. I was jealous. Then I realized that there's absolutely no reason why I couldn't do that in a few years. After that I went to the Wind River Brewing Company for dinner and then went for a 3 or 4 mile walk along the most scenic portion of today's half marathon course. It's light jacket weather and I had a stunning view of the Wind River Range - they already have snow on the peaks.

As the years go by, I'm enjoting these solo getaways and the solitude they bring. But today I really wished Ann had been able to come up with me because it was one of those days that would have been nice to share with her.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 4 mile walk/jog

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
4.000.000.000.004.00

PM: Easy 4 miles. Basically taking this week off.

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
6.500.000.000.006.50

PM: 6.5 miles plus some striders at Liberty Park.

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
7.000.000.000.007.00

7 miles around Sugar House Park and in Millcreek Canyon.

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
6.500.000.000.006.50

AM: 6.5 miles up Grandeur Peak.

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
2.000.000.000.002.00

PM: 2 easy miles after parent-twacher conferences wrapped up.

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
5.500.000.000.005.50

PM: 5.5 miles atound the neighborhood in the evening.

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
6.000.000.000.006.00

AM: 2 miles around the Alta track.

PM: 4 miles around the neighborhood.

There was a physical "education" class out there listlessly walking around the track while their obese physical education "teacher" stared at his phone in the bleachers. I thought about how strange it would be to teach a subject when every aspect of your appearence and demeanor screams "I don't value what I'm teaching'.

It reminded me of how important it is for us teachers to be geeks about our subjects and how important it is for students to sense your enthusiasm for your subject in class. If you teach history, students need to see books in your classroom and know that you read them. You need to constantly share what you're learning in your study of the subject. If you teach PE you need to be running with your kids!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: 59 consecutive push-ups

PM: 7.25 miles on the eliptical, 1 mile rowing.

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
10.500.000.000.0010.50

AM: 4 miles around the neighborhood.

PM: 6.5 miles. Foothill Loop. Picked up a coppy of Jonathan Livingston Seagull in a Little Free Library.

Ann worked hard today for 12 hours helping sick people. I'm proud of her.

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
177.5513.100.000.00190.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: