Rob Murphy

Rim Rock Half-Marathon

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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: 9.75 Month: 98.25 Year: 1471.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
167.057.009.210.00183.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM: Gully Longer Run - 7.25 miles. It was simply delightful out there today. 62 according to the nearest bank sign and sunny.
 

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
7.250.000.000.007.25

PM: Gully Longer Run again, this time pushing the pace a little.

Time to the road - 20:40

Time to the top of the hill - 30:20

Total Time - 57:18

In past years if I could make it to the top of the hill on Dimple Dell Drive in under 30 minutes while running comfortably, I knew I was rounding into race shape. Today was 30:20 running fairly hard. Oh well, still not so bad at 57.

I'm running the Rim Rock Half Marathon Saturday in the Colorado National Monument. Aside from a Turkey Trot it will wrap up racing for 2021. Excited!

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
2.000.000.000.002.00

AM: 2 easy miles around the lower loop. Probably it for the day.

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
4.250.000.000.004.25

AM: 4.25 miles on the roads around my neighborhood. Threw in a few striders because it's important to do "speedwork" before a race.

That was a joke.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Race: Rim Rock Half-Marathon (13.1 Miles) 01:23:47, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.007.006.100.0015.10

I had a great race today on a really interesting course. It starts in the Colorado National Monument and finished in the town of Fruita. Miles 2-8 are downhill. Then the race turns on to rolling dirt roads and trails. So about 3 or 4 miles of what was basically cross country running.The last mile or two is on a paved bike path mostly along the Colorado River.

I actually managed one of the downhill miles in 5:58.

Only downside is I ran alone the whole way and lost over a minute trying to figure out the course which was poorly marked in a couple places.

Free beer after (in Colorado, not Utah) and I unexpectedly won $150 for finishing 3rd overall. At 57 I would have thought my days winning cash in races were in the distant past.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: 2 miles on the "Trail through Time". Sore.

Woke up early in the hotel and had cold pizza in bed while watching the NY marathon. Delightful. Drove home after that but was able to make the first stop at Ray's Tavern in Green River for cheeseburgers along the way.

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
4.000.000.000.004.00

PM: Easy 4 miles while Andy was at the first day of wrestling practice.

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: 8 miles, most of it in lane 8 of the Alta track. Cold and rainy.

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
7.250.000.000.007.25

PM: 7.25 miles in The Gully.

Thought about all the famous infrastructure projects in American history going back to Henry Clay's "American System" in the early 19th century and how many of them consisted of spending money on projects that wouldn't have been considered infrastructure a generation or two earlier.

Here's an interesting fact. The law that authorized the construction of our interstate highway system in the United States, the Federal Highways Act of 1956, only passed the senate by a vote of 41-39. The 39 who opposed it didn't like the price tag and associated tax increases.

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
8.000.000.000.008.00

PM: Once again, 8 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
6.200.000.000.006.20

PM: More Gully long run. My go to now that Andy's wrestling practice has started.

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
11.300.000.000.0011.30

AM: Jogged an easy 2 miles while Andy was at wrestling practice. Realized that I just have 2 more years of the every day parenting thing and reminded myself to be grateful for it.

PM: 9.3 miles on the Pipeline Trail in the afternon rather than watching the Jazz who really suck lately.

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 on the Pipeline Trail

I was going to do more today but I forgot that I had signed up for a one hour zoom webinar with H.W. Brands at noon. It was about his new book, Our First Civil War, which deals with patriots and loyalists during the American Revolution. Because Brands is just about the best story teller among working historians, it was excellent.

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

Took the day off. My daughter Abby celebrated her 21st birthday.

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
2.000.000.000.002.00

PM: 2 miles around the block a couple times.

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: 8 miles around Alta and surrounding neighborhoods.

 

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
9.500.000.000.009.50

PM: 9.5 miles mostly around the Alta track.

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
7.250.000.000.007.25

AM: 2 mile walk.

PM: 7.25 in The Gully. Rainy and chilly.

Almost 1/3 of my students were absent today. I'm exhausted.

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: 6 miles around Liberty Park plus some striders. Brisk and breezy but clearing up after a day of rain and drizzle. Felt invigorated after!

Montana beat Montana State today. Go Grizz! Lots of shots of Missoula and the University made me want to take a trip. Might register for the Snow Joke Half Marathon again.

Mom arrived for a 10 day visit - her first trip out of Florida in 2 years.

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

PM: 10 muddy miles in Millcreek Canyon. Great run.

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: 100 push-ups, 100 sit-ups. Left Achilles a little achy. I'll probably rest it 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
10.000.000.000.0010.00

PM: Fantastic afternoon run on the Pipeline Trail. Had the canyon mostly to myself and light snow most of the way. Took it pretty easy, especially on the uphills, because my achilles is still achy and I'm racing tomorrow morning.

Andy and I are doing the Cottonwood Heights Turkey Trot. You get pies for winning your age group so hoping for that. The whole family (all 4!) plus my mom are here and Andrea is going to join us because Jake is out of town. Should be fun.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Race: Cottonwood Heights Turkey Trot (3.11 Miles) 00:20:04, Place overall: 52, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.110.005.11

Didn't wear a watch but ran pretty hard in the hilly Cottonwood Heights Turkey Trot. I won my age group but, sadly, no pies for age group winners :-(

Great race as usual with about 2,000 people this year. Andy ran 25 minutes.

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
9.250.000.000.009.25

AM: Woke up this morning and decided to do Grandeur Peak instead of a long run (takes about the same amount of time). It was a beautiful morning and their were few people on the trail. A little icy at the top.

A day late, but I'm thankful to live in a place where I can experience such awesomeness right next door to my house.

PM: 3 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
12.300.000.000.0012.30

AM: 3 easy miles.

PM: 9.3 miles - 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

PM: 2 easy miles. Struggling with a wicked cold.

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
9.250.000.000.009.25

PM: 9.25 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
167.057.009.210.00183.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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