Rob Murphy

Travis Manion Foundation 9-11 Heroes Run

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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: 5.00 Month: 85.25 Year: 495.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
138.100.008.720.00146.82
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

AM: 6.5 miles up and down Grandeur Peak. Today is my 59th birthday and the 26th time I've climbed Grandeur since my last birthday.

Going to see the Talking Heads Stop Making Sense this afternoon with Ann.

...also, happy 99th birthday to President Jimmy Carter!

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
9.000.000.000.009.00

PM: Gym treadmill workout. 9 miles including 4 X 1 mile in 7:30, 7:00, 6:45, and 6:30ish with a quarter mile jog at 4 mph (12 minute pace) interval.

After that I went home and had a glass of wine with a delicious dinner and basked in a feeling of general well-being :-).

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
4.000.000.000.004.00

PM: Easy 4 mile jog around the neighborhood.

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

PM: 6.5 miles on the eliptical

 

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
6.250.000.000.006.25

PM: 6.25 miles around the Foothill Loop.

Andy and Abby were both working at Macey's tonight - Andy casheiring, Abby at Starbucks, so I stopped in to say hi to them on my run. Ann is in Minnesota visiting her mom so it's just me and the pooch tonight.

I'm racing a 5k tomorrow morning, the 9-11 Heroes Run in one of the Jordans (West or South - I can never keep them straight)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Travis Manion Foundation 9-11 Heroes Run (3.11 Miles) 00:20:13, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.110.008.11

Pretty good race this morning except I was hoping to break 20 minutes. I know that I still can but It needs to be after racing a few 5k's over a period of a couple months.

Splits were 6:35, 6:30, 6:35, 33

Did a fair amount of warming up and cooling down on the Jordan River Parkway.

St. George Marathon was this morning. Used to be a huge day on the Fast Running Blog and many former posters here ran very well.

 

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

PM: 6.5 miles up and down Grandeur Peak. I've done Grandeur at least once for 10 out of the last 11 weeks.

All dogs wanted to be good dogs, no matter how unpromising the seemed. You just had to help them find a way. And they were sunshine creatures. When their master opened his eyes in the morning it was their signal that the day had begun, and a day was to be greeted with joy and intnse interest. They were a good example for an old man.

from The Old Man by Thomas Perry

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
0.000.000.000.000.00

PM: Walked 5 miles and lifted in the Alta Weight room. I've pulled back on the lifting for a few weeks so I'll be sore tomorrow.

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
6.250.000.000.006.25

PM: 6.25 miles in The Gully

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
5.500.002.500.008.00

PM: 10 X 1/4 mile at 5k race pace with a 1/4 mile interval. Warm-up and cool down.

Trying to get used to running fast again. Maxed out at 9.5 mph for the last quarter.

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
5.250.000.000.005.25

PM: 4.25 miles on the eliptical, 1 mile row.

Racing again tomorrow!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Fox Trot 5k (3.11 Miles) 00:20:05, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.110.007.61

Good race today - faster than last Saturday on a slower course. Today's race was basically cross country with with only about a half mile on paved road and the rest dirt with lots of turns at Wheeler Farm. Last week was a flat out and back on the Jordan River Parkway. I loved the course today and had lots of fun so I'll probably do this one again. 

Oh and it was my first ever race during an eclipse! I started the race wearing sunglasses but tossed them to Ann at the mile point becasie it was getting pretty dark. 

Splits were 6:25, 6:31, 6:30, 39

PM: Lots of walking. Beautiful day

Life update: I still haven't used Chat GPT.

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
6.500.000.000.006.50

AM: 6.5 miles up and down Grandeur Peak

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
6.250.000.000.006.25

PM: 6.25 miles on the eliptical, weights.

I want to address the issue of sidewalk running. In my neighborhood, all the members of the millennial generation and gen z run exclusively on the sidewalks, never on the roads. All of the older runners, like myself, run on the roads as we always have. These sidewalk runners seem to expect me to move out into the road when I am walking my dog because they never yield.

What's up with this?

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
9.300.000.000.009.30

PM: 9.3 miles on the Pipeline Trail. Mountain biker galore :-(

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
0.000.000.000.000.00

AM/PM: 11 miles of hiking around the Green River Lakes in Wyoming.

PM: Weights at the PAC

 

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

AM: 4 miles arounf Half Mooon Lake near Pinedale, Wyo

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
6.250.000.000.006.25

AM: 6.25 miles mostly in lane 8 of the Pinedale High School track. Walked 2 miles.

PM: Walked 7 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
4.500.000.000.004.50

PM: 4.5 miles on the eliptical, weights.

Today was a teacher work day - no students. I wasn't as productive as I could have been.

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: 9 miles on the eliptical and a 1 mile row. Pretty decent workout.

Driving home from the gym I stared at the mountains and all the fresh snow and felt giddy at living in Utah.

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
5.250.000.000.005.25

AM: 2 mile jog

PM: 1.25 mile eliptical, 2 mile row, strenuous weights, hot tub.

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
9.300.000.000.009.30

AM: 9.3 miles on the Pipeline Trail. 26 degrees when I started and a fair amount of snow. A brisk, but beautiful run.

Big events in SLC  what with ESPN's Gameday in town for the Ute-Duck matchup today!

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: 6.5 miles up and down Grandeur Peak. And guess what? It was very icy and snowy at the top and someone neglected to bring his spikes and had to do some scooting down the mountain on his butt.

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
0.000.000.000.000.00

If you're coming here to read about my epic run today, you will be disappointed. Just some leisurely walking.

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
5.000.000.000.005.00

PM: 5 eliptical miles, weights.

The Krongs and Van de Kamps came over to our neighborhood and trick or treated with their adorable one year olds. One was a dinosaur, one was a lion. Neither of our kids (22 and 18) went this year.

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
138.100.008.720.00146.82
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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