Rob Murphy

December 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: 9.75 Month: 98.25 Year: 1471.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
223.750.000.000.00223.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Zero. My life has been taken over by work and high school wrestling.

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
6.500.000.000.006.50

PM: 6.5 miles around the Alta track plus a bunch of push-ups, sit-ups and jumping jacks. Oh, and 10 stadiums.

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
9.250.000.000.009.25

AM: 2 mile neighborhood jog after dropping Ann off at the airport. No students today so heading in to work late.

PM: Easy 7.25 in The Gully plus some sprints on the spin cycle.

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

Had to be up at 5:30 this morning to get Andy to the weigh-in for his wrestling tournament today then spent the morning at said tournament. Got my Covid booster at noon and then had to drive back to pick Andy up from tournament.

Ran 7 miles on the roads. The proliferation of Little Free Libraries really screws with my non-trail runs these days because I have a hard time passing them without checking out the books. Today I found Amor Towles new book The Lincoln Highway in one. Score! But I had to run 4 miles with a large hardcover book and now my elbow is a little sore along with my vaccinated arm.

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

Easy 4 miles. Went to the doctor today with Andy and discovered we've both had a case of walking pneumonia the past couple weeks which explains a lot.

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
6.000.000.000.006.00

AM: 2 mile jog. Many colleagues absent from work today. If you've always wanted to be a substitute teacher, now is your time!

PM: 4 easy miles, some Jumping Jacks, and two sets of deadlifts.

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
5.000.000.000.005.00

PM: 5 easy miles including some sprints on the spin cycle.

Listened to a great podcast with historian Joseph Ellis about why Americans believe what they believe about American history despite the fact that virtually no one has done their own independent research into the documents and very few Americans read widely on any historical subject. Yet people have very strong feelings anyway.

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: 4 miles, push-ups and sit-ups, planks, jumping jacks.

Late PM: Ran a couple more miles with Andy in the cold dark rain around Sugarhouse park at 10 pm when he got home from wrestling.

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: Short weight workout in the Alta High weight room.

Shout out to my son Andy who got his first varsity wrestling victory last night against Orem. A pin in the first period!

PM: 6.25 cold, snowy miles around the park.

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
8.000.000.000.008.00

PM: 8 miles on the treadmill.

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 neighborhood. Icy so had to take lots of careful steps.

Spent the morning at the Utah Food Bank with the NHS kids. We were a record breaking mac and cheese assembly line.

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
11.250.000.000.0011.25

AM: 11.25 miles around Sugarhouse. The winter transition to running mostly on roads and treadmills is unwelcome and leaving my body achy so I'm keeping the pace slow. Trails are so much easier and more enjoyable that I would be happy not to run on roads ever again.

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
1.000.000.000.001.00

PM: Easy jog plus weights. I'm working gradually back into regular strength training.

I'm going to swing by Wasatch Running Tuesday and get a new pair of shoes. Leaning towards the Ghost 14.

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
8.500.000.000.008.50

PM: 8.5 road miles near home.

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
8.500.000.000.008.50

Noon: 8.5 miles on the treadmill at the gym.

Snow day, no school. Designated a "remote learning day" by the district. I scheduled a Zoom conference nd a grand total of 2 students joined. I guess students and families heard "day off" instead of remote learning.

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: Weights. May have slightly over did it on the leg presses. Started out a little sore from the snow shoveling.

PM: 6.5 miles around the Lower Loop. Then lots more snow shoveling here at WORK because the custodians won't run the snow blower across the sidewalk outside my classroom. Grrrrrr.....

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
8.500.000.000.008.50

PM: 8.5 miles around the Lower Loop. I'd like to thank the Brooks corporation for making the Ghost 14.

16 days off. That means 16 days of not dealing with threats to shoot up my workplace by 15 year-olds on TikTok. It should be glorious!

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
8.250.000.000.008.25

AM: 8.25 miles. Loops around Sugarhouse Park. I'm feeling pretty good these days.

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
13.000.000.000.0013.00

AM: 13 miles at 8:30 pace around Sugarhouse and Millcreek. Chilly!

Went to the Lazy Day Cafe with Abby for breakfast after.

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
5.000.000.000.005.00

PM: 4 miles on the eliptickle and1 mile on the treadmill.

Weights etc. at the gym.

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
9.000.000.000.009.00

AM: 1.5 mile warm-up around the block a couple times then met Jake for a run up in Millcreek. We ran up the road from the gate, the road being packed snow this time of year. 3.25 miles up, 3.25 miles down. The down was more fun. Jake's dog Mesa joined us and I estimate she did about twice our mileage. I suggested to Jake that he should attach a gps watch to her collar.

PM: 1 mile jog.

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

AM: From home - 3 X around Sugarhouse Park.

PM: 4 mile walk.

Everyone over 40 should stop what they're doing and go to outsideonline.com and read Why I Still Love Racing at 82. It's maybe the best thing I've read about continuing to take running seriously as a sport as we age.

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

Late AM: 10 miles on the treadmill fairly hard. Listened to Nick Offerman's new book Where the Deer and the Antelope Play.
 

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: 5.25 miles elipticalling.

Heavy lifting at the gym.

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
10.500.000.000.0010.50

AM: 10.5 miles around Liberty Park for consecutive Christmas Run #43 dating back to 1979 when I was a freshman in high school when I went for a run to try out my new Sub-4 running shorts and Adidas Marathon '80 trainers.

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
7.000.000.000.007.00

PM: 7 miles around the Foothill Loop. Brisk and quite windy.

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: 6.5 miles around the school/track while Andy was at wrestling practice followed my a bunch of 1 minute sprints on the spin cycle after.

PM: 2 easy miles. Lots more show shoveling for the biceps.

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
5.000.000.000.005.00

AM: 2 miles on the roads of Sandy. I was going to run 4 but the nature of the snow and slush on the roads and the lack of a safe shoulder to run on because the snow was piled up there made running unpleasant.

Strenuous weight workout after in the Alta weight room.

PM: 3 miles easy.

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: 10 miles on the treadmill hovering around 8 mph with 4 x 1/4 mile at 9.2 mph. Two miles on the liptickle machine after that.

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: 4 milesaround the neighborhood.

PM: 3 miles with Andy just before the snow rolled in.

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
5.000.000.000.005.00

AM: 30 minutes of snow shoveling...

Later AM: 5 miles around Sandy then some lifting in the Alta weight room. Thus concludes 2021 running-wise.

2,468 miles for the year which is about 50 short of last year mostly due to last year being one day longer and running many more races this year. Races cut down my mileage due to easy days before and after. I'm going to try to keep things around 2,500 miles/year as long as I can. It seems sustainable for now.

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
223.750.000.000.00223.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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