| 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: | 12.50 |
Month: | 71.00 |
Year: | 480.97 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 182.50 | 1.00 | 0.00 | 0.00 | 183.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven easy miles. |
| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles around Sugarhouse Park. |
| 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 |
| 5:30 am to 9 pm at work. No running. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Almost no running this week. Long 14 hour days with parent-teacher conferences and region cross country tomorrow. It's 6:27 am now and my team is out running and I would normally be with them but instead I'm writing college letters of recommendation that I'm way behind on. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Another zero. Gut growing rapidly. Zest for life diminishing.... |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Zero miles so far.
Region cross country meet today at Cottonwood Complex - 1300 East, about 4500 South. Girls run at 3:30, Boys at 4:00.
Snowing pretty heavily now here at Alta High School.
pm: Easy five mile mental health run after the region meet |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Seven miles in the am.
Both my boys and girls teams won the 5A Region III championships yesterday at Cottonwood Complex. Alta also had the individual winner in each race. My girls barely edged Jordan High School 31-32 . My boys won much more easily 30 - 68 over second place Copper Hills High School. My fabulous freshman, Whitney Paskins, cruised to an easy win while one of my sophomore boys, Kramer Morton, won the boys race in 16:08.My top 5 scoring girls averaged 19:45 and my top 5 boys averaged 16:56. Not bad.
Wierd how much more satisfaction I take in that than in my own running! |
| 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 11.25 around Sugarhouse Park. About 7:30 pace. |
| 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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am: Walked to the gym. Lifted. Walked home.
pm: 19 miles up Emmigration Canyon and over Little Mountain at 7:30 pace. |
| 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 |
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Well, I guess I'll have to add an item to my "bizarre reasons to miss a run" list. On Monday morning at about 4 AM, I got bit by a spider while lying in bed. It hurt enough so that it woke me up. The bite was under my left armpit. So I couldn't go back to sleep and I got up and went to work. But throughout the morning I became more and more lethargic and I began to feel intense pain in my hips and knees primarily - and it was way different than hard workout pain. So I ended up leaving work early and going to the doctor. They said I had suffered a "venomous bite" (duh!) and that it was likely a "paralyzing neurotoxin". You just love hearing that right? They said it was going to take time to "work its' way out of my body" and that there was nothing that they could really do other than give me a pain shot in the rear end which didn't really work. So I went home and spent the rest of the day writhing in pain. Seriously, the pain in my legs and hips was really bad. Today it is about 50% better and I am back at work with some pretty good narcotic pain relievers. Probably going to show films in class today. Nice huh? Just got my labs back.... apparently I'm not going to die.
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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(14) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Chalk up another zero for me. Legs too achy and sore from the spider assault. |
| 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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| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Six easy miles. Plus 100 push-ups. 100 sit-ups, core stuff. I'm reading a great book right now called "Iron War" by Matt Fitzgerald. It's the story of the historic 1989 Ironman duel between Dave Scott and Mark Allen. That race was probably the best mano a mano race ever run with the possible exception of the Salazar-Beardsly duel at Boston. Fitzgerald is a really good writer which makes this much better than your run-of-the-mill sports book. Scott and Allen have both sued Fitzerald and Velo Press for publishing this book claiming defamation or libel or something like that. Honestly, I don't see it and I think the two are more than a little thin skinned. So far, the book has increased my admiration for both of them and the controversy just made me want to read the book more.
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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 | | 20.75 | 0.00 | 0.00 | 0.00 | 20.75 |
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AM: Easy run at about 8 minute pace. PM: 14.5 miles on the trails at Alta. Slushed through a lot of snow up at the top and finished in a cold rain. A tough run but a good 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Three easy miles. Weights/core stuff |
| 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 |
| 11.25 miles around Sugarhouse. State cross country meet is tomorrow. My favorite and least favorite day of the year. Kind of a love-hate thing. Both of my Alta Hawk teams are solid and competitive this year. We'll see how it all turns out. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight miles in 60 minutes on the treadmill at the gym. I took the whole day off for the state meet today and since the state course is walking distance from my house, I'm going to hang around here until the bus drops my team off at the park. My assistant coach will ride the bus with the team. Looks like our run of seven straight years with perfect weather for the state meet will continue. My boys ran well today at the stet meet - finishing seventh, but only three points from fifth. My #1 runner, Sophomore Kramer Morton, ran 15:56 to finish 9th and win all-state honors. Then I had Tyler Ross in the low 16's and my #5 runner came through in 17:05. Usually those times are good for third or fourth place, but Utah cross has become so dang fast... My girls finished sixth which was a bummer. Had about a 3 minute spread between #1 and #5 which ain't good. Freshman Whitney Paskins laid everything on the line to win, but ended up with 3rd. Can't fault her for that. Senior Carolyn Webber, who has been money in the bank all season, ran 19:14 to finish 11th. I have so much admiration for her as a runner and as a person. I'm drained. Oh, good to see Jake and Andrea from the blog out cheering for my team. I really appreciated that. Now to focus on my Grand Canyon Rim-to-Rim-to-Rim run with my buddy Steve Anderson on Saturday. Gonna head down in Steve's RV on Friday and do the run on Saturday. Last year's run with Jon and Cody was so great that I can't wait to share it with someone else. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| Nice, easy shake-out run. 3 miles, generally easy, but with 4 x 1/4 mile at 6 minute pace. |
| 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 |
| Rest day before R2R2R II. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Grand Canyon R2R2R II (51 Miles) 13:00:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 51.00 | 0.00 | 0.00 | 0.00 | 51.00 |
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For the second year in a row, I ran the Grand Canyon from the North Rim to the South Rim and back in one day. Last year I did the run with Jon Allen and Cody Draper and it was definitely an extreme baptism into the world of ultra trail running. I'm not sure why, but as soon as I finished last year, I began thinking about doing it again. This year I did the run with my good friend from the blog, Steve Anderson. We planned to go down together last Friday in Steve's huge RV, do the run on Saturday, and come back on Sunday. At the last minute, my wife Ann decided to go and to bring our kids. So the three of us went down with my two kids along with Natalie and Shelby, Steve's kids. Our kids are about the same age and are good friends, so that worked out well. The run this year was 51 miles since we had to start and finish at the North Rim Campground instead of the North Kaibab trailhead. Didn't seem to matter at first, but the last mile and a half really sucked! We got started at 3:30 AM, Arizona time and made it to the South Rim in about 5 and a half hours. Encountered a lot more R2R2R runners than we did last year including a gay couple from Germany. You're probably asking "why is that relevant"? For no other reason other than it amused us at the time because of their cute little matching R2R2R running outfits. At that point in the run, anything that makes you smile is appreciated. We spent more time this year chatting with fellow runners than last year and I really enjoyed finding out about them. It's also fun comparing your relative levels of fatigue on the way back and Steve and I generally felt like we looked better than the other runners. Some we were genuinely worried about. Saw more wildlife this year. Fall colors were better this year as we did it a couple weeks later than last year. Weather was about the same. Busted my rear end twice descending the Bright Angel Trail this year. No falls last year. I was probably concentrating more last year - not wanting Jon and Cody to make fun of me or be unnecessarily worried about the 46 year-old trail running newby they brought along. So I was pretty banged up at the end of this year's run. The climb back up North Kaibab was just as brutal as last year but a little colder and more windy. Had to put on my jacket. Lot of walking here and lots of good conversation. I thought that trailhead was never going to appear. Steve and I did a little more whining than Jon, Cody, and I last year! Interesting observation - once reaching the trailhead, we were technically done with our run. However, we were still 1.5 miles from the campground. We actually ran most of the way back along the relatively flat, paved road at about a 9 minute pace. Weird because we felt mostly unable to run on the last 4 miles of the trail. Good to know I can continue running past 50 miles if the terrain is fairly sane. Got back to the campground just as the sun was setting. Probably ran about the same time as last year, but both our Garmin's petered out on us so I'm not really sure. Ann and the kids had a great fire going at the RV and she made us a pile of French Toast and sausage which was really good. So, yeah, French Toast, sausage, and a frosty cold beer. Nice! Unlike last year, I'm not feeling a compelling urge to do it again.
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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(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I'm still really sore from Saturday. For the rest of October and most of November, I am going to rest and cross train. Looking forward to it. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Continuing with the rest to relaxation to recovery mode (R2R2R). I crack myself up! |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Four easy miles on the treadmill. Two miles of ellipticalling. 100 push-ups. 100 sit-ups. Hot tubbing. |
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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4.25 miles easy in the AM. Off to work now to grade some essays and submit final grades for the quarter. PM: Walk to gym, easy mile on the treadmill. Weights. Walked home.
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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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Just a nice run on a beautiful Fall 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
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Was going to run over lunch today but decided to go to In-N-Out Burger instead. Double Double, large fries, strawberry milk shake. PM: After school and before the halloween festivities begin, I managed to squeeze in a nice trail run in the gully with Tyler and Kramer - my two boys who are headed down to Mesa in 3 weeks to run NXN. Nice run, 70 degrees, ran shirtless for probably the last time. Slushy rain/snow mix tomorrow. |
| 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 | | 182.50 | 1.00 | 0.00 | 0.00 | 183.50 |
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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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