Rob Murphy

October 2021

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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

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Miles:This week: 0.00 Month: 101.75 Year: 2063.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
204.3020.770.000.00225.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: 6.5 miles around Liberty Park. Also, 57 push-ups.

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: 10 miles of trail goodness. Ann made breakfast for me when I got back.

Today is St. George Marathon day which used to be a big deal on this blog.

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
12.000.000.000.0012.00

AM: 12 miles at Jeremy Ranch. Twas a beautiful day up there.

Thinking about all the essays and assignments I need to grade. Despite that, I basically decided on my run today that I'll probably teach another 10-12 years because I still look forward to going to work most days and I can't think of a better, more productive way to spend my time. Ann feels the same way about her nursing career so that should work out well for us. Nursing offers lots of options and flexibility and I think I might start teaching half-time after I turn 65 which would give me a 3 day weekend every week and allow us the time to travel more and do some other things we want to do.

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

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

PM: 10 miles in Millcreek including the hilly portion from Burch Hollow to Elbow Fork.

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: Some easy running, some fairly hard riding on the spin bike.

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

PM: 2.25 miles with Andy in The Gully on the way home from school. Then went to Millcreek and ran 8 miles on the Pipeline Trail.
 

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
2.000.000.000.002.00

AM: 2 easy miles around the 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
8.000.000.000.008.00

PM: Interesting run this afternoon. I had a professional development class all day and didn't get out on the trails until later. More standing water and slushy snow in the upper reaches of Millcreek Canyon than I expected so after going up I decided to run down the paved road back to the trailhead and then just do an out-and-back on the Pipeline Trail.

Then it took forever! I passed Millie Wegener (Millie Something Else now), one of my old Alta runners who graduated in 2007 and she yelled "Hey Murphy" and I ended up talking to her and her husband and 9 month old daughter for about a half hour. After starting back up I ran for about 5 minutes before I encountered Jake, Andrea, and Andrea's parents out for a hike and so I stopped to talk to them for quite a while. Definitely my most sociable run in a while but it's good to have friends.

I was away from home close to 3 hours and managed 8 miles. When I got home Ann reminded me that it's probably just as important for health and well-being to have friends than it is to exercise. Good to remember for my introverted, sometimes anti-social self.

 

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
8.500.000.000.008.50

AM: 8.5 miles around Liberty Park. Averaged 8:20.

Late start due to watching the Chicago Marathon. Boston tomorrow will cut into my AM productivity.

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
8.500.000.000.008.50

PM Treadmill: 1 mile warm-up, 6 miles at 8 mph, 1.5 mile cool-down.

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

AM: 2 mile walk.

PM: 6 mile run at Liberty Park.

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

AM: 7 miles on the treadmill including 4.5 at 8 mph and a little faster.

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
11.000.000.000.0011.00

11 miles on the New Fork Lakes Trail in the lower elevations of the Wind River Range here in Wyoming. Too much snow higher up. I'll put some pictures on my twitter @murphy_rob

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
12.000.000.000.0012.00

12 miles of trails around Green River Lakes, WY. Probably and all-time top 10 run.

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
0.000.000.000.000.00

Drove home from Fall Break trip to Wyoming. Just a couple easy 2 mile walks.

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
1.508.000.000.009.50

PM: Treadmill run at the gym.

1.25 mile warm-up.

8.1 miles in 60 minutes.

Short cool down.

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
3.000.000.000.003.00

PM: Just an easy 3 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
2.000.000.000.002.00

PM: 2 easy miles. Major time crunch.

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
3.504.520.000.008.02

PM: Pretty decent treadmill workout

Warm-up.

4.52 miles in 30 minutes. Slightly over 9 mph at 1%.

Cool-down.

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
9.300.000.000.009.30

PM: 9.3 miles on the Pipeline Trail.

It was really windy at the end and I saw two bald eagles really digging it. They were turning into the wind and hovering. Saw one pounce on something.

The Jazz are playing the Sacramento Kings tonight. Not many things bring me more joy (and sometimes heartache) than the Jazz.

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
10.000.000.000.0010.00

AM: 4 easy miles in the rain.

PM: One hard hour on the spin cycle at the gym with lots of 1 minute hard efforts. Legs wobbly now. Weights after. First time in a while.

Reading Alpha: Eddie Gallagher and War for the Soul of the Navy SEALs by David Phillipps. Not a good read if you want to chill and lower your blood pressure.

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
13.000.000.000.0013.00

AM: 13 miles around Liberty Park at an easy pace. Averaged 8:39.

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

Really easy 4 miles.

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
1.758.250.000.0010.00

PM: Training thoughts lately... I was looking over my blog from years past and realized that almost all of my "workouts" from years past when I was running my best times (since joining this blog) were run on the treadmill. This is not because I think treadmill workouts are better than workouts on the road or track, but simply becasue that's where I'm more likely to do them. More simply, doing treadmill workouts is much better than no workouts at all.

So today I did a 1.5 mile warm-up, 8.25 miles in 60 minutes, and a short cool down.

Felt good after some work related crappyness today. A colleague who is quite sick and the fact that we history teachers are starting to receive long letters from moms (not most moms, but a few highly committed activists) of students addressing topics that we are not allowed to teach or discuss in class.

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
0.000.000.000.000.00

Didn't run today. Still at work finishing up grades for the first quarter after 7 pm. Walked a mile.

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
2.000.000.000.002.00

AM: Easy 2 miles around the 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
6.500.000.000.006.50

AM: 2 easy miles.

PM: 4.5 miles around Liberty Park.

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
11.000.000.000.0011.00

AM: 8 miles at Jeremy Ranch. Abby came up with me which made me happy.

PM: 3 easy miles looping around Sugar House.

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
15.000.000.000.0015.00

AM: 15 mountainous miles in City Creek Canyon. Averaged 9:10 - not too shabby - and saw a couple Rafters of Turkeys.

I was reminded that Salt Lake City is the most beautiful sorta big city in America. Where else can you start a run downtown and then roam hilly national forest land for 15 miles and feel like you're 100 miles from civilization?

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
204.3020.770.000.00225.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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