Rob Murphy

SLTC Winter Series 10k

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Location:

Salt Lake City,Ut,

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, not get fat, stay fit.

Long-Term Running Goals:

 Keep running in some fashion.

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

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 31.82 Month: 153.57 Year: 1990.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2023.40141.70165.1348.752378.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 149.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

4 miles in the AM on treadmill and strength training at gym. 11 miles in the early afternoon circling around the wood chip path at Liberty Park. Had planned to do one 15 miler in the AM, but bailed as I felt like crap. Then felt guilty and had to cram in some more miles. Felt much better on the second run.

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

Rest Day. Recovery from Super Bowl. The monday after the Super Bowl should be a federal holiday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles in the gully with two of my boys - Garrett Jones and Ryan Fuller. The gully is mostly sand and wood chip with a huge hill at mile 4.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.500.004.009.50

This was my 60 minute treadmill workout that I try to do once a week. I do 2 minutes at 7 mph, 2 at 8 mph, 2 at 9 mph, and 4 at 10 mph I do this for 60 minutes increasing the speed .1 every 10 minutes so that the last 10 minutes are at 7.5, 8.5, 9.5, 10.5.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 149.00Calories: 0.00
Comments
From Nan Kennard on Fri, Feb 12, 2010 at 14:55:31 from 174.51.250.151

That sounds intense! It must be if you're getting 9.5 miles in an hour. Welcome to the blog!

From Rob Murphy on Fri, Feb 12, 2010 at 15:06:29 from 205.127.70.66

It actually usually turns out to be 9.1 or 9.2 miles. But I count my half mile warm-up at 10 minute pace. I know it sounds demented to lots of people, but I love the treadmill. It really helps me focus.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy seven today at Sugarhouse Park in advance of the all important SLTC 10K on Saturday. Seriously, those people put on great races - great shirts, hot coffee after and tons of Great Harvest bread. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Feb 11, 2010 at 18:32:54 from 204.134.132.225

Welcome to the blog!

From Burt on Fri, Feb 12, 2010 at 11:25:22 from 206.19.214.144

Once ran the last mile of a marathon in 21:52. I bet there's a story behind that.

From Rob Murphy on Fri, Feb 12, 2010 at 12:49:31 from 205.127.70.66

Yes Burt, the story is ignorance and stupidity.I was 23 and running my first marathon in 1987. I never went beyond 7 miles in my "training".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 32 minutes. Did a few fast strides over the last mile. Felt a littly more achy and sluggish than I would like the day before a race. Sleep and the 10 am start time tomorrow should help.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLTC Winter Series 10k (6.2 Miles) 00:36:26, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.200.009.20

The conditions this year were better than last year - windy/cold rain instead of a full on blizzard. This is a flat out and back course along the south shore of the Great Salt Lake. I really enjoyed the first 5k with the 20 mph wind at my back. Ran splits of 5:46, 5:47, and 5:43.I felt like I was running pretty conservatively. I hit the 5k turn around in 17:54. On the last 5k I did my best Eric Norpoth imitation (obscure reference to the "blood sucking leech" who would draft off of Prefontaine and then blow by him in the end) and tucked in behind a couple guys. Ran 5:59, 5:58, and 5:58 coming back. Can't say I had much of a kick as I averaged 5:51 for the .2. I won the Masters division and was really happy with my 36:26 - my fastest 10k in many years not counting the downhill Deseret News 10k.

3 miles on the eliptical in the afternoon

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Feb 13, 2010 at 15:20:02 from 69.20.183.178

Great time, nice job at this early season race!

From Burt on Sat, Feb 13, 2010 at 15:39:22 from 98.177.216.165

Wow Rob! That's incredibly fast. Way to go!

From Camille on Sat, Feb 13, 2010 at 15:55:13 from 71.223.65.77

Wow! way to go, speedy! :o)

From Walter on Sat, Feb 13, 2010 at 17:55:27 from 24.10.169.110

Great speed there on that boring course. You do have the turn around and the trick is to make as many friends as you can so on your way back they can pump you up! I should have done these races this year. oh well. great competition from the sounds of it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Just ran an easy two miles today followed by weights at the gym. I actually worked pretty hard and expect to be sore tomorrow. It's a 3 day weekend, so I plan to do a long run tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Tue, Feb 16, 2010 at 22:57:49 from 12.28.97.2

Hey Rob,

How's it going? I just got started on this Blog thing around Christmas or so. You made me smile when I read your short term goals :) Come on, I think you beat me a few times! And it's good to know another 4:30 high school miler!

It's been a busy winter of running for me-I may be worn out for the masters stuff this year. Are you running em all again this year?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

17 Miles today in 2:08:54. From home I ran to Sugarhouse Park and did two laps around the road loop. Then weaved (wove?) my way north and west through Salt Lake to Liberty Park. Did several laps around the 1.45 mile wood chip path. Felt pretty good and actually enjoyed the light 40 degree rain that fell the entire time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From G.I.Jones on Mon, Feb 15, 2010 at 18:43:36 from 66.29.169.1

yes it was very nice running out in the rain

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles in 54 minutes. Plus an additional .5 around the block with Andy. Felt a weird little twinge on the outside of my left knee at the end. Probably should have done today's run on trails instead of the road or else done some cross training as I felt a little beat up from the hard 10k on Saturday and yesterday's long run. Will use some common sense tomorrow.It's only February! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Tue, Feb 16, 2010 at 20:11:10 from 98.202.24.36

are you running the SLC marathon?

From Rob Murphy on Tue, Feb 16, 2010 at 22:01:01 from 98.202.182.29

No, if all goes as planned, I will run the Salt Lake Half and then the Ogden Marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 Miles in 70 minutes. That would definitely have to qualify as "easy miles", but I think the sand and hills in the Dimple Dell gully make it a bit harder. It was a great run today which is true anytime I'm off the roads and on the trails. Having the trails free of snow is a HUGE bonus in February.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Feb 18, 2010 at 12:26:46 from 204.134.132.225

Nice easy run! I am jealous of your temps down there with the clear paths!

Keep running strong. Look forward to meeting you and Steve at Ogden this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cross training and lifting today. Did 30 minutes on the lifecycle (10.8 miles) and 4 miles on the eliptical followed by weights. Did two sets of 10 squats with 185 lbs with the meat heads over in the free weights. Lots of push-ups, sit-ups, pull-ups.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From daceg on Fri, Feb 19, 2010 at 02:04:45 from 74.211.28.156

Welcome to the log. I coach track in Saint George. (Desert Hills) I will keep an eye out for the Hawks this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.504.500.0011.00

Treadmill run at gym.

1 mile warm-up in 9:30

9.4 miles in 60 minutes. I started at 9 mph and went up .1 every five minutes. Counting the cool down, I did 10 miles in 1:04:49. I cheated though. During the run I consumned 20 oz. of Cytomax which, according to the side of the bottle "reduces perceived exertion by 20%" and "lowers lactic acid level during training by 40% and "reduces oxygen consumption rate by 11%.

I'm pretty sure that if I quadrupled the dose I could run a marathon in around 2:10 :)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.750.000.000.0015.75

Great run today from my house in Sugarhouse up Emmigration Canyon to the top of Little Mountain and then down past the resevoir and finishing at I-80. Total of 15.75 miles with the first 12.5 being uphill. It's basically the Deseret News Marathon course in reverse. The weather was a challenge. I actually started out in shorts as it was sunny and nice at my house. After about a half mile I came back and changed into tights. Good decision as it was snowing quite hard as I climbed Little Mountain and dropped down into East Canyon. Fierce wind chill too. Ann met me at the end so I could wrap up in a quilt in the warm car for the ride back home down Parley's Canyon.

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

Rested today. Went to Chipotle for dinner. They had buy one, get one free burritos! Jazz had an incredible 4th quarter comeback and overtime victory.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM workout - Got to the gym before work at 5:30. Did an easy mile on the treadmill and a mile on the elliptical. Did a hard weight workout. My legs and arms feel like jell-o now. I plan to do an easy 6-7 tonight.

PM workout - 5 miles in 37 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.005.001.000.0010.00

10 miles in 1:07:57 (6:48 average) on the rolling 1.4 mile Sugarhouse Park road loop.

Mile splits: 8:28, 7:20, 6:50, 6:47, 6:21, 6:15, 6:12, 6:12, 5:51. 7:29

Glad to get in a quality run today as I have parent-teacher conferences the next two days at school and will be working 15 hour days. It'll be hard to get in more than a handfull of miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Tue, Feb 23, 2010 at 21:29:50 from 98.202.24.36

that park is one of my favorite runs. great splits on the hilly route.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. Foiled by parent-teacher conferences

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.001.000.008.00

Eight miles in 57:49

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy four today plus some fast strides. Race tomorrow. I should run well if the conditions are right. I'm going to aim for 5:56 pace for 15k. I've dropped a pound or two since the 10k (36:26) a couple weeks ago, so that should help. I've been reading Matt Fitzgerald's "Racing Weight" the last couple weeks and highly reccomend it for all endurance athletes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLTC Winter Series 15k (9.34 Miles) 00:55:19, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.009.500.0013.00

Good race today at the SLTC 15K. The weather was good, especially for this time of year. The only negative is that I developed a pretty bad side stitch around mile 6 that just kept getting progressively worse and forced me to back off my pace at the end. I'm not sure why it happened as the 5:50 pace I had been running felt pretty comfortable. But overall, pretty good, and I'm significantly ahead of where I was last year at this time when I ran 56:48 for the same race.

Splits: 5:44, 5:54, 5:57, 5:56, 5:55, 5:49, (36:36 at 10k) 5:57, 6:04, 6:06, then averaged 5:53 pace for the .3

Ran and easy couple miles after with Bill Cobler.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Sat, Feb 27, 2010 at 16:33:23 from 65.100.192.74

Thanks. You had a great series too. 3 for 3 is as good as it can get. I updated the info on Jamal.

From jtshad on Sun, Feb 28, 2010 at 17:58:22 from 69.20.183.178

Great pace and finish. Awesome time for developing such a bad stitch!

From Rob Murphy on Sun, Feb 28, 2010 at 19:55:48 from 98.202.182.29

Thanks. Yeah, I think I may have been able to dip under 55 minutes. It's weird, I just got back from an easy 10 and I had the same stitch most of the way.

From Steve on Mon, Mar 01, 2010 at 21:55:06 from 12.187.201.2

Nice race! I hope not to see you around much this year...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles in 1:16 in Sugarhouse Park. Maybe should have run longer today, but tomorrow is the first official day of track practice and I want to be able to workout with the team.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

I ran a total of 3 miles on the track at school with my team. Today was the first day of practice and we had a lot of new kids out, so I took the group through some core exercises, striders, drills etc.

After practice, I went to the gully and ran 6.5 with Garrett. He's still getting over his sickness from last week, so I sent him back early.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Revovery day - running wise at least. I just did an easy four.

I also did a strength workout in the weight room at school. If we would get a couple high quality treadmills at Alta High School I could probably get rid of my 24 Hour Fitness membership and save some money.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.002.509.75

Today I had a great run with three of my ace middle distance runners on the Alta High Track Team (Go Hawks!) - Garrett Jones, Ryan Fuller, and Chris Cutler. We ran a 60 minute fartlek alternating four minutes of easy running with one minute of mile race pace running. According to my garmin I reached a max pace of 4:11/mile. Did a total of 8.4 miles for the 60 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Wed, Mar 03, 2010 at 19:07:09 from 67.177.0.102

i love track season. good luck to your team this year.

From Rob Murphy on Wed, Mar 03, 2010 at 21:10:32 from 98.202.182.29

Thanks Allie. I have to admit that I like cross country season a lot more. Something about Fall I guess. That and the fact that the meets are way less time consuming for a coach. The best thing for me is that it forces me to do workouts that I wouldn't otherwise do like fast 400s. Keeps me from slowing down too much as I get older.

From jtshad on Thu, Mar 04, 2010 at 10:01:28 from 204.134.132.225

Way to keep up with the youngsters!

From Mattrow on Thu, Mar 04, 2010 at 10:41:57 from 138.64.8.52

As a runner I liked cross country better then track. Running around the track as never been fun from me. Good job running with the youngsters. In highschool I never had a track coach that could come even close to keeping up with us.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.252.000.000.009.25

Barely managed to squeeze in the run today between work, track practice and a track team parent's meeting tonight. But managed to get in a run on the treadmill. Kept it at 8.1 mph, but jacked it up to a little over 9 mph for a couple miles. I think I'll do some cross training and lifting tomorrow.

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

Two easy miles.

Main workout today was a strength workout for about 45 minutes. Total of 125 push-ups. Lots of sit-ups and pull-ups. One set of dead lift with 155 lbs, back extensions, bent rows etc. Leg workout consisted of plyo jumps, leg press, leg extensions, leg curls, toe raises with 110 lbs.

I never lifted until about a year ago. I think it's a big reason why I've been able to increase the volume and intensity of my running without getting injured. It also makes me faster I think. I  think strength training is more important for over 40 runners like myself than it is for younger runners. I have to be careful though as I tend to be competitive with my lifting and have a tendency to overdo it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Fri, Mar 05, 2010 at 20:37:31 from 174.52.96.106

I think you are right about that Rob. I have a job that consists of repetitive lifting and squatting. Not real heavy stuff but enough to give my core muscles strength to balance and maintain good form. 125 pushups? Nice..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.004.7510.25

I wanted to do some fast miles this morning and had to do them on the treadmill at the gym as they have child care. Ann worked last night and has to sleep today. Here's how it went down...

This was a continuous run that took about 1:15

1 mile easy - about 9 or 10 munute pace

1 mile in 8:30

4 x 1 mile in 5:30 with a .75 recovery (about 1:1)

1 x 1/2 mile in 2:40 with a shorter recovery

1 x 1/4 mile in 75 seconds

then an easy cool down at 8:30 pace

In case I haven't mentioned it before, I pretty much love treadmill running and consider myself an expert on devising fairly challenging runs. I don't listen to music while I run. The only entertainment I allow myself is watching the odd characters that populate my gym. I think this helps me develop the focus and concentration needed to race well. Plus, headphones, even I pod buds in my ears really bother me.

Probably 18 miles tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

The first 20 miler of the year so I feel like a real runner again. I finished in 2:31:33 (7:35 pace). I ran 13 to 15 in 12:40.

I only stopped at mIle 11 for some water and one GU.I travel light on my long runs - I carry a gel pack in my hand and look for spigots on the side of buildings. No cartrige belts loaded with gell and bottles that make it look like you're going to war! Ann was making waffles when I finished so I had two huge ones with strawberries. It doesn't get any better. With about a quarter stick of butter and a quart of syrup it's the perfect post run recovery meal. Right? She's at the gym now and we are going for a drive when she gets back. Probably to the Hill AFB museum up in Ogden. Andy has been wanting to go.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sun, Mar 07, 2010 at 12:50:27 from 174.52.96.106

Oh yum.. That's why I don't go gluten free, I like to enjoy life just a little. :)

From Samantha Dean-Howard on Sun, Mar 07, 2010 at 18:45:30 from 90.195.99.128

Nice post training run meal, and great 20 miler there well done :-)

From jtshad on Sun, Mar 07, 2010 at 18:53:11 from 12.50.194.194

Great job on the 20 miler! Dang, those waffles sound good, can I join you for breakfast?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today. I had the courage to take a day off. I should be commended for that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

Two runs today. I was out the door at 5 am for an easy six. Then ran seven in the afternoon in the Dimple Dell gully in Sandy with some of my team - Ryan Fuller, Griffin Long, and Brandon Gardenhire. Very cold and rainy, changing to sleet, the whole way. Very hard core! We congratulated ourselves for our dedication when we finished.

One more thing... I recived in the mail today a book called "Be Fit or Be Damned" by the legendary Australian coach Percy Cerutty. It was written in 1967 and is out of print, so I paid a ridiculous amount for it on Amazon. But I'm a schoolteacher, so it's not a problem. Its cramed full of old school wisdom and Cerutty's "stotan" (stoic + spartan) philosophy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Tue, Mar 09, 2010 at 21:06:45 from 174.52.96.106

Yeah, it takes dedication and especially on days like this! Doubles are kinda tricky to get used to, but have been pretty effective for me. It was only when I ran doubles in my build up did I ever PR. That is as long as I didn't crash with too much speed and over train. LOl!

From Rob Murphy on Tue, Mar 09, 2010 at 21:43:09 from 98.202.182.29

I can tell I'm gonna love this book. The man is a quote machine - always appreciated by high school coaches like myself. From the books dedication page... "This book is dedicated to all those who, realising that modern man, whilst becoming increasingly economically richer, is becoming increasingly physically unfitter. The dedication, then, is to all those who would do something about it before there unfitness spoils the possibility of their enjoyment of the life they have helped create, or it becomes too late to do anything about it at all".

From steve ash on Wed, Mar 10, 2010 at 11:20:55 from 174.52.96.106

I don't know much about the man except he was quite the taskmaster at times but he had some great success stories. Are his training philosophies anything like Arthur Lydiard's? This may be a good one to read next I think as I have been looking for some new material lately anyway.

From Rob Murphy on Wed, Mar 10, 2010 at 12:47:15 from 205.127.70.66

Steve, I'd be glad to lend it to you when I'm done. You can swing by Alta High some day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.007.750.000.009.75

AM Workout - One easy mile on the treadmill to warm-up. Weights - I did a circuit of eight exercises (push-ups, incline sit-ups, pull-ups, dead lift, plyo box jumps, bent rowing with dumbells, squats, deadlift) for about an hour. Really good workout.

PM Workout - 8.75 miles in 60 minutes - a little warm-up, a little cool-down, and a bunch in the middle at 6:25 pace. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy 4.5 miles around the wood chip path at Liberty Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Excellent mental health run today. Did 9.25 miles in the gully after track practice. I wasn't able to run during practice as the kids were doing 400 meter intervals and I had to be the coach. So I went to the gully after. I really felt like running forever. It was warm and I felt great, but it was getting dark and I needed to get home and spend some time with the family.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

Today I ran 10 miles. I generally wanted to do something that would give me a lot of confidence for a half marathon in a few weeks. Last year around this time I ran the Salt Lake Half in 1:18:06. I'm hoping to go at least a couple minutes faster this year. So here is what I did today...

all on the treadmill at 1.0% to 1.5% grade

1 mile in 9:30 - it was early, takes me a while to get rollin.

1 mile in 8:30

2 miles in 11:44 (10.2 mph)

1 mile in 8:30

2 miles in 11:44

1 mile in 8:30

1 mile in 5:38

1 mile in 8:30

Went to Great Harvest Bread Company after with Andy. Got a day-old loaf of 9 Grain bread, and a large coffee for $3.89. And they give you generous free samples, so Andy got a big chunk O chocolate chip cookie and I got some cinnamon raisin bread for free. Why would anyone go to Starbucks?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Mar 13, 2010 at 13:42:49 from 69.20.183.178

Nice workout, you deserved the treats afterwards!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.250.000.000.0019.25

I ran 19.25 on the treadmill averaging about 8.2 mph (7:20). I wasn't able to run this morning, so the dilemma was how to get in a long run and still watch the basketball and "bracketology" on ESPN. The treadmill was the answer.

My weight is down to 145 now. Down 5 to 7 pounds from my racing weight last year. Hopefully it will translate into faster times.

My body is telling me to back off for a couple days. I'll probably rest tomorrow. Tuesday I will do 60 minutes of cross training in the morning and weights in the afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Mar 15, 2010 at 14:56:27 from 204.134.132.225

You are nuts, 19 miles on a TM!

Great job on the racing weight, I bet it will make a difference.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest and recovery day. Walked to Sugarhouse Park and back with Abby and Andy when I got home from work.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Best day of the year so far for a run. Left work for a while and squeezed in a 10 mile trail run at an easy pace (1:19). I 'll probably run a couple more miles with the team in track practice. 

One additional mile at practice warming up with the team. First meet tomorrow, so I had to issue uniforms, collect paperwork etc. Not the most rewarding aspect of coaching.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Alta vs. Pleasant Grove 1600 (1 Miles) 00:04:57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.001.0010.00

5 AM - six easy miles around Sugarhouse Park. Track meet this afternoon. I may not be able to get in more miles.

Just throwing this out there to put some pressure on myself. This afternoon I'm going to race the mile at the Alta vs. Pleasant Grove track meet. That's right, 45-year-old me against a bunch of high school tracksters. 

4:57 1600 on the track. That was really fun. I wore spikes and everything. It brought back a lot of memories.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Thu, Mar 18, 2010 at 14:53:30 from 66.226.204.69

Nice! Kick those kid's butts! Wish I could get down to 145, but my diet of twinkies and coke won't allow it.

Would you be interested in joining a masters team for the Hood to Coast August 28th? They have a really fast team this year and are looking to win the masters division. I was invited to be on the team but now have to cancel because I just have way too much going on. They asked if I knew anybody else that could run under 6 min 10K pace.

From Rob Murphy on Fri, Mar 19, 2010 at 11:53:30 from 205.127.70.66

Steve, don't know if you got my email or not. I'd be willing to talk to someone about the relay. Who else is on the team?

From Steve on Fri, Mar 19, 2010 at 12:24:32 from 70.254.76.66

Great! They would be excited to have you. The organizer is Paul and here is his email. He can tell you who is on the team etc. and any details. I'll let himknow you'll be sending an email.

paul@silverdalebaptist.com

From steve ash on Sat, Mar 20, 2010 at 01:15:05 from 174.52.96.106

Nice.. Very good mile time.

From Burt on Sat, Mar 20, 2010 at 12:32:27 from 98.177.220.145

Excellent job Rob.

From MMetcalf on Sat, Mar 20, 2010 at 14:31:01 from 68.165.133.147

that would be fun to have the coaches race with the kids. I guess i will be racing your Hawks on Wednesday

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles easy. Mostly a trail run, lots of hills. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Very hard time getting a run in today. Managed 9.25 and got in the door just as Ann was leaving for work. Wierd weather (well, not really for Utah in March) Cold, windy, horizontally blowing snow when I left. Sunny, calm, nice when I finished.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

AM - 7.5 around Sugarhouse Park. Would have gone longer, but I had to get Abby to gymnastics. Will try to add a few more miles this afternoon. Probably at Liberty. My legs could stand a break from the hills and pavement.

PM - 10 miles in 1:15. Ran from home along the Salt Lake Half Marathon to Liberty Park and then around the wood chip trail until I got to 10. Ann baby jogged with Andy (he's four but we still squeeze him in the thing) and Abby rode her bike. Met them at the playground when I was done. Went to Cafe Rio on the way home.

This next week I'll back the mileage down a bit, take a rest day or two, and focus on quality. I hope to run a really fast time at the Leopard run next Saturday - a 5k that is a gradual downhill pretty much the whole way with a finish on the East High track.

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

Took a complete day of rest. Long days this week. Last week of grading period, two track meets, region planning meeting for next year. I'll be lucky to see my family let alone get in many quality miles.

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

6.5 mile Best Buy loop with my team. 49:17. I have some good young 9th and 10th graders for the first time in a while. Makes me happy!

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

Unplanned day off. Worked 15 hours. Didn't get home from track meet until 9:00. Too beat to run then. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Wed, Mar 24, 2010 at 18:16:31 from 174.52.96.106

No big deal. This one case where body over mind is healthier. I have been running the same way the past few days and I feel much better for it. This is as much art and intuition as it is science I think.

From Rob Murphy on Thu, Mar 25, 2010 at 09:59:11 from 205.127.70.66

So true Steve. "Rest is the basis for all activity". I read that somewhere. I couldn't believe how much pop I had in my legs yesterday after a couple easy days/days off. The problem for me is keeping the weight off though. I can easily gain five pounds in a week with decreased training and lack of discipline in my diet. Fortunately, this week I've been too busy to eat as well! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

Got in an eight mile run at the meet between the 1600 and the 800. Ran 8 miles around a .8 mile loop around the DATC behind Davis High School. Middle 5 in just over 30 minutes. Felt great.

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

Easy 6.5 on TM. Light strength/weight workout after.

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

6.5 miles easy with Garrett, Ryan, and Brandon on the Best Buy loop. Threw in a few hard 100 meter striders along the way.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Leopard Run 5k (3.1 Miles) 00:16:37, Place overall: 17, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.003.007.50

Ran the East High Leopard Run this morning. This was the first race on the USATF LDR calendar for the year. I finished third among the masters. Steve Anderson was in his own world running 15:3? - setting a masters course record. Nathan Pollard, always tough in 5k's, passed me on the track at the finish. My splits were 5:24, 5:18, 5:24, and 31 seconds for the last tenth. I wasn't too happy with my place, but can't complain about the 16:37. I ran 18 seconds ahead of my time last year.

This was a big race this year. Maybe 800 runners. It's only in its second year, but is definitely one of Salt Lake's best run races. Bill Cobler, the race director, does a really good job.

PM Workout: Easy run plus some cross training. Ran to gym and back (2.5 miles). Three miles on the eliptical. Then did a moderate strength workout.

My right achilles tendon is bothering me. Iced it twice today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From runningafterbabies on Sat, Mar 27, 2010 at 14:31:34 from 67.177.9.74

Great job. I heard it was a really big race.

From Matt on Sun, Mar 28, 2010 at 00:54:25 from 76.23.0.103

Nice Job coach! You are an animal.

From Steve on Sun, Mar 28, 2010 at 22:50:34 from 64.134.145.167

That was a fun morning..You ran a PM workout? What the heck? It was nice meeting your family again.

I was going to ask you and forgot Saturday morning, I have those gift certificates to the Alta Lodge for one night including the dinner and breakfast buffet coupons that I got from the race last year. We will never get down to use them before the seasons over. I checked and there is no name on them and nothing about giving them to someone else. I'd mail them to you if you could use them. Pretty pricy place to stay. Let me know.

From jtshad on Mon, Mar 29, 2010 at 10:02:20 from 12.187.218.195

Great job, that is an awesome time. Sounds like a very fast course! Hope the achilles loosens up.

From MichelleL on Sat, Apr 03, 2010 at 11:53:08 from 67.41.226.109

Hey nice job! Great to improve significantly off of last year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

I hate to waste a perfectly good Sunday, but I had to rest today. Mostly because of my slightly hurting achilles. I iced it three times and that seemed to help. I did an easy jog around the block in the afternoon and felt no pain.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.000.0013.00

Came up with a new and pretty damn challenging 13.06 mile route from Alta High today. I'll call it an even half-marathon. The run is a 50-50 mix of road and trail, and very hilly. Here are my splits... 1:34:28 (7:16 pace)

7:53, 7:21, 7:05, 7:02, 7:25, 6:53, 6:38, 8:05 (uphill, loose sand!) 7:44, 7:29, 5:48, 7:19, 7:36.

Garrett Jones joined me. I think it was good for him even if it's not ideal mile training this time of year. I meant to come up with a name for this run (we name our regular routes), but forgot. Maybe "extreme gully". I'll run it by Garrett.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Mark on Tue, Mar 30, 2010 at 23:26:28 from 173.168.88.68

Wow, sounds like a pretty tough and crazy route.

I see you ran Deseret News Marathon recently. I am going to run that this summer. My family and I are meeting up in Yellowstone Park just after that, so I figured I'm going to be in the area so why not run a marathon while out there? I hear it is not an easy course despite (because of) the downhill. Any advice for training for it?

From Rob Murphy on Wed, Mar 31, 2010 at 11:21:55 from 205.127.70.66

Mark, I grew up just down the road from you in Dunedin. The first 4 miles of D News is brutally downhill. Then a long, steep uphill. Then a very long downhill. Fast times are definitely possible, but you have to accustom yourself to the downhill pounding. I'm not sure how you do that in Florida. I suppose I'd spend a lot of time in the weight room working on the concentric muscles. Lots of leg extensions and squats! Do lots of stadium steps at a local high school if you can. You know how after a marathon it's fairly easy to walk upstairs but very hard to walk downstairs? At D News it's that x 1000!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM Workout: One mile easy on TM. One mile on elliptical. Fairly intense strength workout at gym. 

PM Workout: 6 miles on TM in 45 minutes

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.004.002.0010.00

Very good run today. I would call it a 60 minute fartlek on the treadmill. 10 miles in 65 minutes counting the cool down. Varied the pace every two to four minutes ranging from 8:30 pace down to the mid 5:30s.

This is a workout that I do often enough so that it's a good barometer on my fitness. I have been able to accomplish it before, but it felt significantly easier this time. So I'm pretty fired up. I'm on spring break now (one of the benefits of teaching - spring break your whole life!) and the family and I are going to hit the road for the next few days. So I'll be doing the Steve Anderson deal - running in a different town each day. I found a 5k in Durango, Colorado that I might try to do Saturday morning since I'll be missing the Striders Half.

I got a very good warm and fuzzy feeling today while on the treadmill. I'm very thankful for this sport and the way I'm able to run still and all the good people I've met through it over the last thirty-two years. I ran my first cross country race in 1977 and heve never stopped. Happy running everyone!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

First day of April and the first day of Spring Break, so naturally it snowed all day and there are several inches on the ground. I especially enjoyed the granular snow pellets stinging my eyes this morning. I did twelve miles in Sugarhouse Park averaging 7:44/mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Fri, Apr 02, 2010 at 19:36:02 from 64.134.220.182

Way to embrace the elements Rob. You will thrive at Striders tomorrow for sure.

I'm worried that if I go I may get blown off the road and die of hypothermia LOL! Mainly because I'm so damn light and skinny right now!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off. Checked into the Best Western in Durango, Colorado in the afternoon. Played around in the hotel "fitness center" for a while. Riding the train with the kids tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.002.000.0016.50

10.75 miles in Durango. Very nice run up the Animas River through town. Mile six to mile eight in 11:40. We are a couple thousand feet higher than in Salt Lake and I really felt it on the hard two miles I threw in in the middle of the run.

Rode the Durango-Silverton Narrow Gage RR for most of the day. Really beautiful scenery. Andy and Abby loved it.

PM: 5.75 miles around Durango. Toured Fort Lewis State College, Rim Drive etc.

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

6.5 miles in 46 minutes in Grand Junction, Colorado.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.004.500.0017.25

I had a good, but tough run this morning. I mostly accomplished what I wanted to, but struggled more than I wanted to. I ran a total of 9.75 miles. The run included...

1 x 1 mile in 5:52

1 x 1 mile in 5:48

1 x 3/4 mile in 4:14

1 x 1/2 mile in 2:45

5 x 1/4 mile in 82 seconds each

PM Run: 7.5 miles at Sugarhouse Park in 55 minutes. Cold, slushy rain-sleet-hail mix. I might have to start wearing my ski goggles on my runs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Apr 06, 2010 at 08:29:06 from 69.20.183.178

Don't you love spring in Utah/Idaho??!!? I was out coaching my son's soccer team in practice in that slush, man that was miserable!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in 59 minutes on treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Morning Run: 5 miles in 40 minutes at Sugarhouse Park. Watched Sponge Bob in the basement with Abby while eating my Grape Nuts and banana before getting ready for work. Plan to do a workout on the track this afternoon.

Afternoon Run: Well, I sort of wimped out and did a leisurely 8.25 mile trail run (1:03)  instead of the gut busting track workout I had planned. It was just too nice this afternoon and I didn't feel like suffering. Low 50s, sunny, perfect day for running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.001.004.00

Today was a very weird day running wise. It was a very busy day and I didn't drag myself out of bed for a morning run. With a track meet at Brighton after school, It didn't look like I would get a run in. But I managed to squeeze in a total of 4 miles on the track. Also jumped into the boys 1600 which I ran in 5:15.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Was up at 4 am. Actually, I was up at 2 am, had a bowl of cereal and went back to bed until 4. After a glass of juice and a cup of coffee I was  out the door at 4:30. I did 12 miles in 1:32. Also included 6 one minute surges at about 5:20 pace on the downhills to work on a little speed and turnover.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Really horrible run today. I was outside at a track meet all day - the first warm one with glaring sun . As we were hosting the meet, I probably ran four or five miles around the meet and up and down the stadium steps to the press box all day. When I got home, I did five slow, plodding miles around Sugarhouse Park. Absolutely no life in my legs. Maybe a good night's sleep and I can finally get in a long run tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.750.000.000.0021.75

Finally got in a pretty high quality long run. 21.75 in 2:41:17 (7:25 pace).

I started out with about seven hilly miles in Sugarhouse Park. I exited the park at the Garden Center entrance by Highland High and then followed the Salt Lake Half Marathon route to Liberty Park. Circled the path for several miles around Liberty, with some detours into the surrounding neighborhoods.

It's nice to have a day off. I plan to do some yardwork, hang out with the kids, and maybe catch a little of the Masters.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Tue, Apr 13, 2010 at 01:21:14 from 68.28.51.122

Nice run to get in right before a half marathon..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Complete day off. Felt good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles over the Best Buy Loop. Did six fast 100 meter strides after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles at Sugarhouse Park.

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

Gully Long Run. Beautiful, sunny day for a trail run. This is the kind of run I'd do every day if I were just concerned with health and fitness and not obsessed with holding back old age and improving my racing times.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

I ran an easy 2.5 miles with my team today. They have the Davis Invitational tomorrow and I have the Salt Lake Half. Ran a few fast striders on the football field after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Salt Lake Half Marathon (13.1 Miles) 01:15:26, Place overall: 7, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.0013.100.0021.10

I had a great day at the Salt Lake Half Marathon. The only downside was that I got passed in the last couple miles by another masters runner. Anyway, the 1:15:31 that I ran today was significantly faster than the 1:18:06 I ran last year. I ran virtually the entire race alone. It would have been nice to have had a group of guys to work with. My kids with their cow bell really helped at two or three points along the way.

My splits..

5:18 (stupid), 5:44, 5:42, 5:34, 5:47, 5:49 (1.06 miles), 5:38, 5:49, 5:47, 5:56, 5:50, 6:23, 5:43 (last 1.1)

I ran seven miles in 56 minutes when I got home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Scott Ensign on Sat, Apr 17, 2010 at 14:07:27 from 67.40.116.131

nice job Rob, you ran a great race. Wish I had gotten a chance to meet you. Next time!!

From Riley on Sat, Apr 17, 2010 at 14:26:28 from 71.219.59.232

Nice race Rob. Congrats on 6th over all. That is great. That mile 12 was a bugger wasn't it? I lost more then minute going up that stretch. All in all though, a very fun run. Congrats again.

From jtshad on Sat, Apr 17, 2010 at 19:48:51 from 69.20.183.178

Congrats on a great run and very solid time!

From steve ash on Sat, Apr 17, 2010 at 20:01:46 from 174.52.96.106

Very cool Rob, And a whopping PR to boot!

From Rob Murphy on Sat, Apr 17, 2010 at 22:24:04 from 98.202.182.29

Thanks everyone. Yeah Riley, I really lost focus on that 12th mile up State Street. I had about 10 minutes where I just stopped caring. I was able to snap out of it the last mile though.Oh yeah, I was seventh overall. Just changed that.

From Mark on Sun, Apr 18, 2010 at 10:55:33 from 173.168.88.68

Awesome job Rob! That first mile may have been stupid but it sure was fast, great race and you still managed more miles afterward for a 20+ day.

From Jon on Sun, Apr 18, 2010 at 11:15:51 from 75.169.159.140

Nice race, Rob!

From Steve on Sun, Apr 18, 2010 at 15:34:18 from 64.134.146.120

Here I am enjoying a day off on Sunday and I read that you ran 7 miles after the race. What the #!&?

Fun race yesterday. See ya at the 30K this weekend?

From Matt on Sun, Apr 18, 2010 at 23:24:25 from 76.23.0.103

Nice job again Rob. I think I need to come over to one of your Alta practices to get some tips. I run on that Track alot and obviously you know your stuff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rested today. Walked a total of four miles. I'm more sore than I thought I'd be from the race yesterday. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Today I did the Gully Long Run (6.5 miles) with my team. After, I went in to 24 Hour Fitness, which is right next to the gully on 13th East and did 2.5 more on the treadmill. Weighed 142 when I finished.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

Another early morning run. I was out the door at 4:30 and was able to get in 11.25 at about 8 minute pace. Mostly wandered around east Salt Lake and Sugarhouse Park. I wish I had time to do another half hour so I could watch the sun come up.

Afternoon run was a quick 4.5 miles around the neighborhood before I had to be back at school at seven for a parent meeting for the trip to DC this Summer..  

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

I didn't run today. Let me list the reasons why...

1. I was tired and sore

2. I was too lazy to get out of bed at 4 am 

3. I have a job

4. I had a track meet to coach after school

5. It was rainy and cold

6. I'm a bad person?

Maybe I should stop connecting running so much to my self esteem? 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Apr 22, 2010 at 16:52:40 from 204.134.132.225

Slacker!! Just kidding, everyone needs a mental health day, even from running!

Have a great recovery day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Fifteen miles averaging just over seven minutes per mile. I ran the first 6.5 with my team and continued on for about 8 more. I mostly felt good, but I have that deep muscle soreness still. The kind you don't notice walking around during the day, but you definitely feel it on the run. Still, it was a nice run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.504.500.0010.00

Today I finally felt up for some quality miles so I did a one hour tempo run on the treadmill. I ended up doing 9.6 miles in one hour - mostly averaging around 9.6 or 9.7 mph after the warm-up. I ran about 5:50 pace for two miles.

My mom is in town visiting from Florida, so Ann and I are going out to dinner tonight. The Jazz have a home playoff game tonight, so we'll probably try to avoid downtown. Maybe end up at Fiddler's Elbow for the second half.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in about an hour on the Jordan River Parkway. I had a LONG track meet today at Taylorsville High School, but I was able to slip away for a run. Fortunately, the school is right next to the parkway - which is a great place to run.

Another one of my runners went under five in the mile today. Skyler Sorensen, only a Sophomore, turned in a nice 4:51. He ran a great race, I was very proud of him.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.000.000.000.0026.00

26 miles in 3:15. I mostly averaged around 7:30 pace after doing the first couple miles between eight and nine minute pace.

This is easily the longest I've ever gone on a training run. I feel good, no aches or pains. Maybe It'll pay off in May and June. Now we are off to Sunday School for the kids (Starbucks across the street for me) and church. Abby is participating in the service today and is excited.

Today is Andy's adoption Day (the anniversary of the day we finalized his adoption), and as always, we will go to Bucca Di Beppo tonight to celebrate with friends.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sun, Apr 25, 2010 at 11:51:47 from 64.134.237.197

Hey, Thats where I went this morning, got a double shot espresso boy it does wonders the morning after a hard race. That is one killer run Rob, sounds like fun though..

From Rob Murphy on Sun, Apr 25, 2010 at 15:20:01 from 98.202.182.29

Thanks Steve. Yeah, I had planned to do 21 or 22, but was feeling good so I thought why not just run a marathon.

From jtshad on Mon, Apr 26, 2010 at 08:04:04 from 69.20.183.178

Wow, great run! Congrats on the anniversary, hope you had a great day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Four and a half during track practice with my runners.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Tue, Apr 27, 2010 at 12:05:44 from 72.165.228.4

Great job on the training. It's been nice to start kind of a taper here for Ogden. Are you going to pace with me?

From Rob Murphy on Tue, Apr 27, 2010 at 15:47:41 from 205.127.70.66

Thanks Steve. I still haven't decided what to do about Ogden. I may end up seeing if I can switch to the half so I can make it down to Provo quicker for the state track meet. It would also allow me to duck you and scoop up some more circuit points :). You can't run two races at once can you?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

Today I left Alta and headed South on 13th East into a hellacious headwind. Major changes in the weather the next few days with cold rain/snow and high winds in the forecast. Headed up the Porter Rockwell Trail for five miles and then turned around. Awesome tailwind on the way back. Ran with Garrett, Skyler, Ryan, and Jesse but had them turn around before me.

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

Today was mostly a strength training/core workout day. I did a warm-up and cool-down on the treadmill. It's been a couple weeks since I lifted, so I'll be pretty sore tomorrow.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ten miles in 1:10. I ran the Best Buy Loop plus a bunch of laps around the Alta Track while my AP U.S. History students were taking an after school practice exam. The essay portion of the exam takes over two hours, so I multi-tasked and went for a run while they were writing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Thu, Apr 29, 2010 at 22:37:35 from 72.165.228.4

Way to multi task! You are going to scream on a half, if that's what you do in a few weeks. You are certainly trained for that!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.004.008.00

Great workout today. Four x 1 mile in 5:30, 5:30, 5:27, 5:24 with 800 meters of easy jogging between each.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles in the gully. Lots of hills.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jesse on Sat, May 01, 2010 at 21:36:22 from 98.202.76.151

Hey coach, its jesse. I took your advice on making a fast running blog account. I like it so far and its nice too see how much miles i ran in a week and in the future every month. Nice run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

19 miles in  2:23:27. I classified these as "easy" miles, but they were mostly uphill to the top of Emmigration Canyon and then down to the original Deseret News Marathon starting line at the golf course near I-80. I really pushed it to the summit of Little Mountain.

Mom, who's still visiting from Florida, Ann, and the kids picked me up at the top and I changed clothes in the car and we hung around Park City for the afternoon. Had a Buffalo Burger at Squatters Brew Pub. A good day. Ogden Marathon in 13 days. I'm ready for it, but still uncertain about my schedule that weekend. Bummer, because I'm eager to meet Jeff from Idaho Falls, and also to find some way to at least be in the same neighborhood as Steve Anderson for a few miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, May 03, 2010 at 15:35:19 from 204.134.132.225

Great run! Looking forward to meeting you as well and having a race with Steve, it should be fun! Keep it up and we can try to touch base next week. I am likely heading back to IF after the race with my ride so I can see my daughter's ballet performanace on Saturday night.

From Steve on Tue, May 04, 2010 at 12:04:35 from 66.17.89.170

Burgers and running..That sounds like my kind of training. So if Jeff is taking off back up to Idaho after the race we should hit a post marathon greaseburger.

From jtshad on Tue, May 04, 2010 at 12:11:23 from 204.134.132.225

I could be convinced to stick around for a while to have a burger and brew before making the trek back home!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Just did an easy one mile warm-up on the treadmill before a fairly hard strength/core workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I did an easy six miles around Sugarhouse Park. Included six fast striders on the Highland football field barefoot.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.503.000.000.007.50

7.5 miles in 52 minutes. Ran the middle 3 in 18 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

I had a nice early morning run today. Alta is hosting our region track meet this week, so getting out the door at 4:45 is the only option. I ran a little over nine miles around the Sugarhouse area and the park. The sun was just starting to come up as I finished. Cold for May - 35 degrees.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

I ran "extreme gully" today with Garrett Jones. 13 miles in 1:36:09. The run consists of about 7.5 miles of rolling hills on the roads and about 5.5 miles of hilly trail with lots of sand and wood chip. It was a great day for running - sunny, light breeze, about 60.

Well, I won't be running Ogden next weekend which is why I ramped my mileage up again today. Both Garrett and Ryan Fuller qualified for state and so I'll be down in Provo coaching my runners. I'll miss running the race, but would much rather be with "my boys". I'll focus on Utah Valley in June. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, May 07, 2010 at 20:08:35 from 69.20.183.178

Congrats to your boys, sorry I will not get a chance to meet you next weekend.

From Rob Murphy on Fri, May 07, 2010 at 21:46:33 from 98.202.182.29

Me too Jeff. You know, my marathon times never quite match up with what my times in shorter races suggest I should be capable of running.In shorter races I pretty much always achieve my goals, but I don't feel I've ever run a genuine quality marathon. So, and comments you might have before June 12th would be welcome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.003.007.00

Mile repeats today on the Highland High track. I ran 5:25, 5:20. 5:18 with a 400 meter walk/jog recovery in between. Pretty tough after yesterday's run.

Republicans here in Utah ousted Senator Bob Bennett today essentially for being too liberal. Democrats forced congressman Jim Matheson into a primary because he's too conservative. So we are forcing both parties to the extremes. I may move my family to a state where sanity is more common. Any suggestions?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sat, May 08, 2010 at 22:28:02 from 174.52.96.106

Good luck Rob, I sympathize with you 100 percent. Logic? I won't comment..

From Rob Murphy on Sat, May 08, 2010 at 23:04:33 from 98.202.182.29

Thanks Steve. I was actually having second thoughts about interjecting politics on to the running blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

22 miles in 2:39. It was a hard run today with a lot of hills and I struggled, mentally at least, more than I have in my previous long runs this year. Hopefully it was the hard training on Friday and Saturday. Anyway, it was still nice to get another long run "in the bank".

Finished up at Liberty Park and met mom, Ann, and the kids at the playground. They had the kiddie water fountains and guysers shooting out of the ground on finally and Andy had lots of fun running through them and getting soaked. Had a late lunch/early dinner at the Olive Garden for Mother's Day. The kids made both Ann and grandma breakfast in bed this morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom Slick on Sun, May 09, 2010 at 21:18:21 from 172.190.253.18

Hey Rob, I noticed you put in 22 miles today, how did you like the new heat wave today. It could have been the heat that caused the struggle. Hey, are you doing UVM? Did you get into SGM. Keep up the good training......

From Rob Murphy on Sun, May 09, 2010 at 23:25:07 from 98.202.182.29

Hey Tom, it's good to have a comment from a new guy. I noticed you live in Sandy - I work there but live in Salt Lake. I am doing Utah Valley in June. I've never done it before, but have heard good things. I'll probably never do St. George as long as I'm coaching high school cross country as its always the same weekend as our region meet. Good luck to you in the next few weeks.

From Rob on Mon, May 10, 2010 at 12:54:45 from 206.81.136.61

Hey Rob, thanks for the note. That was a good line. I think my favorite is: If he had had his way, nobody who did not know how to catch a fish... would be allowed to disgrace a fish by catching it.

Just find it funny.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Zero miles today. I did go for a leisurely two mile walk.

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

Another day of no running. First time since December I've missed two consecutive days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.001.000.0014.00

Today I left school a little early and headed to downtown Salt Lake so I could run up City Creek Canyon. I didn't really have a plan for the run - just wanted to get in a few miles with some hard efforts. So I headed up the canyon and about 7 miles up I encountered stinging hail and had to turn around because of ice and snow in the road.

14 miles in  1:42:35. Mile 9 in 5:57, mile 10 in 5:58, mile 12 in 5:36. These were downhill miles so it wasn't too hard, but the fast turnover was good for my legs I think.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I ran an easy six miles today around the neighborhood and Sugarhouse Park.

Also did about an hour of lifting. Included 3 sets of 12 squats with 145 lbs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

At the state track meet at BYU today we had a "coaches run" after the 1600 wrapped up. I went with Timo from American Fork, Tom Porter from Skyline, and Bill Cobbler from East. Really nice run with lots of good conversation up the Provo river trail and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sat, May 15, 2010 at 04:04:21 from 174.52.96.106

So what's the scoop?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Another run with the coaches today, After the 3200 we did an easy 6+ through Provo. I had sort of plannde to take the day off. The 14 miler up and down City Creek Canyon on Wednesday and the heavy squats on Thursday really did a number on my quads. But I couldn't turn down the coaches run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.000.000.0023.00

A good long run today despite still having sore quads before I even started. I left at 5:45 so I could be done in time to sleep through church. Sometimes it's hard to stay awake under the best of circumstances, but after rolling out of bed at 4:30 for 23 miles it's virtually impossible.

Looking foreward to the Bees game this afternoon (the Bees are our baseball team here in Salt Lake - the AAA affiliate of the Los Angeles Angels).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, May 16, 2010 at 17:20:55 from 69.20.183.178

Nice run, we missed you yesterday!

From steve ash on Sun, May 16, 2010 at 18:58:41 from 64.134.237.197

Don't feel bad Rob, most days I'm just going to bed about the time church starts!

Did you at least get some grounds?

From Tom Slick on Mon, May 17, 2010 at 14:30:47 from 168.179.157.104

Wow, talk about getting in a great long run, 23 for your sunday long is very impressive!!!! What marathons or races are you doing between now and SGM?

From Rob Murphy on Mon, May 17, 2010 at 16:01:06 from 205.127.70.66

Tom, I'll be running Utah Valley and then either Deseret News or Top of Utah, but not both.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I wasn't sure I was going to run today ot take a rest day. I ended up doing a fairly easy 7 miles on the treadmill. It was a good compromise as I feel the treadmill is a little easier on the legs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.006.500.0010.50

On the treadmill...

1 mile warm-up.

4 X 2 Miles with a 1/4 mile jog interval. Times were 12:20, 12:00, 11:56, 11:56

This is a hard workout to do at my gym which is very warm and it's hard to keep my sweat from flying all over the people on the TM next to me - as there is about one inch of space between the machines. Also, there's the people who want to engage in conversation when you're cruising along at 5:50 pace. Usually after a couple minutes of me responding with short grunts they leave me alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Mark on Thu, May 20, 2010 at 22:47:18 from 173.168.88.68

That's a pretty intense workout to do on a treadmill. I know what you mean about the sweat flying, I feel bad for people around me but there is not much you can do about it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

AM: Easy 4.75 miles around Sugarhouse Park.

PM: 6.5 mile run - mostly trails, sand, wood chip.

Also did some lifting at the gym. Soaked in the hot tub after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Really easy 5 miles in Sugarhouse Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.001.5010.00

Today was an interesting workout and I would really appreciate some comments/criticism from anyone who has an opinion.

I have felt a real lack of motivation the last couple days. Yesterday I struggled through 5 miles feeling like a turd most of the way. This afternoon I headed out for my run and it was worse. I just felt slow, lethargic, crappy. Finally, after 6 miles, I bailed on the run and went over to the Highland High track. On the spur of the moment I decided to run 12 X 200 with a 200 walk/jog recovery. This is the type of workout I havent done in decades - but man it felt good. I started out running 35 seconds and worked my way down to 32 at the end.

The bottom line is I was able to salvage a horrible run. At the end, I felt really good about myself as a runner. Somethng just told me, "run fast 200s". I know that no marathon training plans (I'm running one in 4 weeks) proscribe fast 200s, but sometimes its important to just go with your gut.

It will be interesting to see how I feel tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fast Running Mommy on Sat, May 22, 2010 at 10:41:31 from 192.168.1.1

sasha can give you a comment if you address it at the forum

From steve ash on Sat, May 22, 2010 at 19:09:05 from 174.52.96.106

Hey Rob, For what it's worth I think you were ok on that decision. Easy to recover from, These will definitely improve economy all around. I taled with Demetrio about this and he agrees with doing only short reps when tapering. For the most part I think that "gut" feeling is your body and your mind telling you something. Besides, not much to be gained from now until Utah Valley however I think you can sure blow it by doing too much. Would you not agree with that? You have probably done this longer than I have so I think you know what is good for your body.

From steve ash on Sat, May 22, 2010 at 19:10:02 from 174.52.96.106

Sorry about all the typos, I need a nap..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

AM: Easy 2 miles

PM: 11:25 miles in 1:20. I tacked on the extra .25 to make it an even 80 for the week.

An observation... I was running at Sugarhouse Park where they were holding bicycle races (criteriums I believe they call them) all day. Let me just say that cyclists are much more likely to be extroverted type A types than runners. Not that that's necessarily a bad thing, but as a group, I prefer runners.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, May 22, 2010 at 20:46:35 from 67.177.0.102

i like your observation. i concur.

From steve ash on Sun, May 23, 2010 at 01:38:29 from 174.52.96.106

Good luck Rob, I hope both of us can get a shiny new PR.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

Probably the last 20 miler before the marathon June 12th. I ran an even 20 averaging 7:10. I ran the 16th mile in 5:50 and threw in several fast surges in the last mile to hopefully acclimate myself to doing that in the latter stages of a marathon.

I felt good today. The weather was nice - no wind and sunny, just cool enough to wear gloves which made it perfect. Now, how to taper for a couple weeks without getting fat. I know, I could practice not eating everything in sight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, May 24, 2010 at 12:01:36 from 204.134.132.225

Great training run, sounds like you are ready for UVM!

From twistedsister on Mon, May 24, 2010 at 15:57:30 from 67.141.132.119

"Continue getting faster until I turn 50."

and then what happens? lol...

From Rob Murphy on Mon, May 24, 2010 at 17:23:49 from 205.127.70.66

Then I turn to dust?

Kidding! I should probably change that. I hope I'm just as competitive at 50 as I am now at 45.

From Steve on Tue, May 25, 2010 at 21:49:00 from 66.226.204.69

Kickin Butt!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day.

I went for a 3 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five miles on the treadmill.

Also lifted weights at the gym for about an hour.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: Left at 4:30 this morning. I ran 11 miles at 7:40 pace. That was pushing it as it's really hard for me to get under eight minute pace that early.

Nice walk around the block with Abby after the run. She is an early riser like me and we've started going for walks around the neighborhood around sun up.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Just an easy run - except for the 5am part of it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.001.508.50

Today I did the Gully Long Run (very hilly, sand, wood chip trail) in 47 minutes. After that I did six steep hill repeats on a 250 meter hill at close to maximum effort. I ran them hard enough so that I was in extreme distress after each. Good times!

Finished with a weight workout. But fewer sets than I usually do. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0010.000.000.0016.00

This morning I did a 16 mile run from the I-80 overpass in East Canyon to the summit of Little Mountain and then down Emmigration Canyon to my house. My wife dropped me off at the top of the canyon at 8:30. It was 40 degrees with a steady rain.The rain turned to snow at the top of Little Mountain. Perfect for Memorial Day weekend. I noticed it was 88 degrees today in Minneapolis. I should move to a warm state - like Minne-freakin-sota!!

The first 3.75 miles of this run are all uphill before dropping down into Salt Lake. Here's my splits:

7:42, 8:08, 7:29, 7:37, 6:18, 6:22, 6:02, 6:02, 6:01, 6:04, 5:56, 5:54, 5:53, ( 1:26:07 for 13.1), 6:43, 7:05, 7:19.

Ran by Ruth's Diner in Emmigration Canyon about 10 miles into the run. The smell of bacon while I'm running can drive me insane with hunger. All I can say is it's a good thing I didn't have my credit card with me. I might have had to make a pit stop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

I was going to take the day off, but it was so incredibly nice outside this morning that I just had to run. Went 6.25 in 47:30. Great run.

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

Took a complete rest day and also ate too much junk. I need to remember to use some discipline the next couple weeks.

4 miles of walking. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.502.000.000.007.50

Today I did the Best Buy loop around Sandy. Averaged a little under 7 minute pace.

Also did 180 push-ups and 150 sit-ups. 

Veggie Burrito from Barbacoa for dinner. No sour cream. Vow to self... no ice cream tonight! Got to watch the night time munching.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Missee on Tue, Jun 01, 2010 at 19:59:33 from 75.169.144.213

Good luck on resisting the ice cream!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.002.500.009.50

AM: 3 mile walk around the neighborhood.

PM: 9.5 mile fartlek in the gully. This is a pretty good estimate, but my Garmin petered out about a mile into the run. It was borderline hot so I was pretty darn knackered after the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.001.254.25

Treadmill run. 4.25 miles at 8 minute pace with 5 x 1/4 mile in 75 seconds.

Weights and core exercises after.

Today was the last day of school so I'm done with work until the middle of August. This is way, way, way high up on the list of things I like about teaching. I do XC practice 4 days a week throughout the Summer but that's not like work for me.

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

6.5 miles in 50 minutes in the gully. I was a little sore from the fast (for me anyway) quarters and the weights yesterday. I ran ar 2:30 in the heat and am actually glad to finally be able to acclimate myself to it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.003.000.5011.50

11.5 miles on the treadmill. The workout included...

1.5 mile warmup

3 x 2 miles in 12:06, 12:04, 11:55 with one mile at 8 minute pace between each.

1 x 800 in 2:45

1.5 mile cool down

 

Walked 3 miles in the afternoon

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

No running today. Seemed like the right time for a rest.

I walked about 2 miles and did some stretching..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.252.000.000.008.25

Today was the first day of cross country practice and I had a huge turnout. I ran 8.25 miles in the gully at 7am before practice. Towards the end I threw in a couple miles at 6 minute pace.

I divided up the kids into several groups based on age and experience and spent a lot of time talking to the new kids about diet, patience etc. I had them run a mile. The fastest one ran 7:25. I had the veterans run from 4 to 7 miles depending on their fitness.

After, I did some weights at the gym. About 50% of what I normally do.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Tue, Jun 15, 2010 at 10:33:32 from 72.165.228.4

Rob,

Man, you are in the groove with the running this spring. That Utah Valley was a great run! Congrats on the masters win. You would have kicked my butt!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.505.00

Five miles today. Included 4 x 200 meters in 32 seconds. 200 meter walk interval.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Tue, Jun 08, 2010 at 13:05:40 from 174.52.45.85

Very nice.

I haven't commented on your blog before, but have noticed it. Wishing right now that you had the 'nutrition/patience' lecture you gave your kids yesterday in a PDF format that you would be willing to share. :)

Amazing 200s.

From Rob Murphy on Tue, Jun 08, 2010 at 19:28:13 from 98.202.182.29

Yes, teenagers have the worst personal habits and poor discipline when it comes to thinks like sleep and nutrition. Even when parents think their kids are eating right, they are often not. One of the hardest things for a coach is to get the kids to understand the connection between the fuel you put in your body and performance in key workouts and races.

From Teena Marie on Tue, Jun 08, 2010 at 23:44:49 from 174.52.45.85

Unfortunately, I was half talking about me. ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Five easy miles at Alta/Snowbird. This was the first Alta run of the Summer for my cross country team. I was surprised at how comfortable I felt at 8500 feet.

Four 150 yard striders at the end.

I'm feeling really good now and am excited about the UVM this Saturday. I don't have any aches or pains and I felt some real pop in my legs the last couple days. I plan to take the day off completely tomorrow and then head down to Provo on Friday. We are actually starting our family vacation then ( I know its Provo, but we are staying at a hotel with a pool which makes it a vacation as far as my kids are concerned). After the race Saturday we are heading for the Central Coast of California for several days at the beach. Should make for some nice recovery runs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Scott Ensign on Wed, Jun 09, 2010 at 14:10:22 from 129.123.3.31

good luck Saturday, I am betting you will get the masters win!

From Rob Murphy on Wed, Jun 09, 2010 at 14:55:58 from 98.202.182.29

Thanks. You might be right. I don't think Steve Anderson is racing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

Pretty much a complete day off. Went to Sugarhouse Park for cross country practice and walked about 2.5 miles with some intervals of easy running.

One more day!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom Slick on Thu, Jun 10, 2010 at 23:44:12 from 172.190.39.117

Rob, look for us near the first the bus and ride up to the start with us...I'll have a red flashing light on my head.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

From the house to Sugarhouse Park and one lap around. Eight minute pace with a handful of faster pickups.

I'm a little bit annoyed with a slight cold. No fever, just a bit of congestion. I'm about top head down to Provo to get my packet, drive the course, and relax at the hotel. I'm really excited about the 2:45 am wake-up call tomorrow. Hopefully I'll squeeze in a nap this afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Jun 11, 2010 at 10:18:27 from 204.134.132.225

Good luck at UVM, go get that Master's title!

From Rob Murphy on Fri, Jun 11, 2010 at 11:43:32 from 98.202.182.29

Thanks Jeff, I'm actually thinking my cold symptoms might be allergies. I've spent a lot of time up in the mountains the last couple days where everything is blooming.

But I'm excited and ready to go.

Race: Utah Valley Marathon (26.2 Miles) 02:43:23, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0026.200.000.0027.20

I will write more later, but I ran the Utah Valley Marathon in 2:43:23 this morning. Cold with lots of rain the first half and swirling winds.Sometimes a headwind, sometimes a tailwind. Way more uphills than I expected the first 14 miles. I got a great rhythm going down University Ave. in Provo, I ran 25 to 26 in 6:09.

Oh yeah... this was a marathon PR for me by nine and a half minutes,

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Faceless Ghost on Sat, Jun 12, 2010 at 12:20:50 from 67.169.248.86

Nice job! Conditions looked rough out there--I'm glad I was there to cheer, not to run.

From jtshad on Sat, Jun 12, 2010 at 20:54:45 from 69.20.183.178

Congrats on a great race and awesome PR! Can't wait to here more!

From Steve on Sat, Jun 12, 2010 at 22:01:05 from 12.198.106.131

Yes! What a sweet time! Did you take masters?

From Teena Marie on Sat, Jun 12, 2010 at 22:13:18 from 174.52.45.85

What an amazing race you had!!!

I saw you at the awards ceremony (I was watching some friends pick up their awards -- not me). I gave you a good holler!

Nicely done!!! :)

(Huge PR!)

From Paul on Sat, Jun 12, 2010 at 23:27:40 from 174.27.230.30

Wow, amazing PR!

From Rob Murphy on Sun, Jun 13, 2010 at 09:48:19 from 66.122.95.191

Thanks everyone. Steve, I won the masters division - $300! Thanks for not showing up. I'll see you on the 4th in front of Murray Park.Teena Marie, I think I heard you. Thanks.

From Walter on Sun, Jun 13, 2010 at 10:38:03 from 24.10.169.110

Great job Rob! Finishing strong in a marathon is a great feeling! Especially with the woopdie-do they gave us over the bridge.

From Scott Ensign on Sun, Jun 13, 2010 at 13:59:58 from 65.100.255.15

geez that is fast. way to win in style.

From RivertonPaul on Sun, Jun 13, 2010 at 17:11:36 from 97.37.213.178

Nice race. Good to see you on the Medal podium wiith your cute kid.

From Holt on Sun, Jun 13, 2010 at 17:16:35 from 75.169.90.161

Great PR!

From Mark on Sun, Jun 13, 2010 at 21:56:29 from 173.168.88.68

Way to crush your old PR AND win the masters division! Can't wait to read more about it.

From Sasha Pachev on Wed, Jun 16, 2010 at 16:42:43 from 192.168.1.1

Rob - it was nice to meet you in person, and congratulations on a 9+ minute PR. I wonder if you might have a sub-2:30 in you somewhere deep down, at least in St. George. What can you do in an all out quarter right now?

From Rob Murphy on Thu, Jun 17, 2010 at 00:06:18 from 68.185.76.156

Sasha, I'll have to ponder that and reply in a little more detail later.I will occasionally run 200s in as fast as 31, but I'm not sure what I could do for a 400 at max effort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

am: 2 miles on treadmill at the Pismo Beach Athletic Club. Weird, quirky little gym. They had huge posters all over the club of their Boston Marathon finishers over the years - all wearing their "PBAC" shirts.

Weights/core workout as well.

pm: 3 miles along Pismo Beach in 28:30.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

am: 5.5 miles in 43 minutes. Mostly a sight seeing run around Pismo and Shell Beach. After the run I went down to the beach with the kids to dig for sand crabs and explore the caves. Then a swim and now I'm ready for the day at 11:20. We signed Abby up for surfing lessons this week, so we have to have her at Moondoggies Surf Shop at one for her three hour lesson. She was absolutely beat when it ended yesterday but really loved it.

pm: 3 miles on beach in 23:30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Jun 16, 2010 at 14:54:33 from 204.134.132.225

Sounds like you are having fun, have a great vacation. What took you to Pismo beach?

From RivertonPaul on Wed, Jun 16, 2010 at 16:21:28 from 67.42.27.114

Enjoy your vacation.

From Rob Murphy on Thu, Jun 17, 2010 at 00:02:38 from 68.185.76.156

Jeff, My dad discovered this place called the Kon Tiki at Pismo Beach about 30 years ago and fell in love with it and the whole Central Coast. Since then it's sort of become our default family vacation. Google "Kon Tiki Pismo Beach" and check it out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

One last 6 mile run along Pismo Beach. Just went South 3 miles and turned around. Abby wasn't done with surf school so I showered in the beach showers and got a bread bowl of clam chowder. After that, we picked up Abby and drove up highway 1 to Big Sur.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

This was definitely one of my top 10 all time runs. We stayed at Big Sur (Pfeifer Beach State Park Lodge). I did a run along the trails in the park and a few miles along the Big Sur Marathon course.

Tonight we are in Dixon Ca. outside of Sacremento heading back to Salt Lake. Spent 4 hours along the Embarcadero in San Francisco this afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Sun, Jun 20, 2010 at 20:39:59 from 174.52.45.85

Very cool!

Happy Father's Day!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sort of an unplanned day off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the treadmill at the gym. Followed it up with 2 miles on the eliptical. I didn't really feel like doing much - mostly just burning calories. I gained five pounds this week with reduced running and excessive restaurant eating.

Back to some serious training and responsible living tomorrow.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

I ran the gully long run this morning at 7 am before my kids showed up for cross country practice. While they were out running, I went into the gym and did 2 more miles on the treadmill.

2  more miles fairly hard on the elliptical.

My right achilles is aching. Iced it for 20 minutes when I got home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

The left achilles again!

Jogged an easy mile on the treadmill and then lifted. I did my normal strength routing but did an extra heavy leg workout. Couldn't do the plyos though since it hurt the achilles too much.

I'm staying off it as much as possible and icing it every few hours. I'm not too pessimistic that it will keep me out too long, just don't want to do anything stupid.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From baldnspicy on Wed, Jun 23, 2010 at 07:33:09 from 72.77.109.243

Good job on the workout and keeping the achilles in mind. That darn tendon has gotten me twice and I wasn't smart enough to take the time off when it started so I paid for it with a couple of cross training weeks.

From jtshad on Wed, Jun 23, 2010 at 08:38:36 from 69.20.183.178

Sorry about the achilles issue, hope it can heal quickly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Today I ran with my cross country team. We started out at Alta Ski Area and headed up to Albion Basin. There was still a lot of snow over 9000 feet and I turned around when it got too slushy and deep. Probably another week or so until we can make it all the way to the campground and around the loop. But it was a beautiful day and it was nice to be up there.

Iced my achilles in Little Cottonwood Creek after. Cold! It hurt a lot more coming down than it did going up. I plan to do an hour of some type of cross training this afternoon.

pm: went to the gym and did 4 miles on the eliptical ( I think I spell the word "ellipticle" different every time. Because I have no idea how to spell it.).

After the gym I took Andy to Home Depot to get his very own hammer. Christmas in June!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Wed, Jun 23, 2010 at 21:57:44 from 174.23.194.233

eliptical. elliptical? ellipeticalle? i just call it a x-trainer.

From Rob Murphy on Thu, Jun 24, 2010 at 08:28:15 from 76.27.120.29

Good Idea. When I was on the thing yesterday I was actually looking around all the stickers and labels for the word so I could finally know how to spell it on my blog. No luck. Maybe the manufacturer is unsure?

From Mark on Thu, Jun 24, 2010 at 11:47:04 from 64.0.96.50

Wow! over 9000 feet, that is pretty high up for a run, snow sure sticks around for a while. The kids loved finding snow and playing in it last June in Colorado.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

X Training day thanks to screwed up achilles.

Walked 5 miles this morning. From my house to Sugarhouse Park, twice around, and back.

Went to the gym and swam 70 laps. That's a mile I think. Alternated strokes, but mostly freestyle. Did 8 laps with the kickboard.

It felt so good to be back in the Speedo! I don't know why I've been wasting my time with running. I kid.

I did jog a few steps without pain which is a good sign.

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

Another zero running wise.

Walked four miles including my normal morning walk with Abby. She talked mostly about her Up With Kids performance of Peter Pan tonight. I think she may be the dramatic thespian type. Not sure where she got that.

Four miles on the elip at the gym in 32 minutes. Pretty intense strength workout after. Then fed the ducks at Fairmont Park with Andy.

I did jog for about two minutes without pain. I may try to run an easy 4 miles tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Bummer. I'm going to have to come to grips with the fact that I'll be on the sidelines for a while.

I tried to run this morning. Started out easy around the block and felt no pain in the achilles for about 2 minutes. Then it was like someone flipped a switch and it felt as bad as ever. So I bagged the run and went to the gym. At the gym I tried to run on the treadmill with basically the same result.

So I did 6 miles on the eliptical in 48 minutes. The machine said I burned 960 calories, so maybe at least I won't get fat. My heart rate was up to 150 at the end so it was a pretty good workout. Walked one mile on the treadmill in 14 minutes after.

I think this definitely will alter my racing plans the rest of the Summer. I'll have to miss the Murray 5k on July 4th for the first time since moving to Utah in 2002. And the D News Marathon is definitely out.

I'm not sure why this happened. I finished a marathon 2 weeks ago with no indication of any problem. Took 3 days off after then started back slowly.... Who knows?

Actually, I think it may have been the beach running I did last week. Running on sand stretches the achilles excessively. I'm about to check out some advice at achillestendon.com

pm: walked 2 miles so totals for the day are...

1 mile running

3 miles walking

6.25 miles on the elliptical

Back to my elipticle spelling issues. I once read that William Clark (of Lewis and Clark fame) spelled the word "mosquito" 39 different ways in The Journals of Lewis and Clark. No Deep Woods Off I guess.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Sat, Jun 26, 2010 at 18:29:42 from 174.52.45.85

Rob --

You might want to PM Rivertonpaul (or at least check out his blog). He struggled with achilles problems for quite some time. He really dedicated himself to deep pool running when it wasn't healing w/other crosstraining (he did a lot of elliptical). He is coming off of injury really well now.

Best of luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Today's cross training journal...

am: picked up Ann from work at 8am. She's a nurse at the University of Utah and often works 12 hour night shifts and the kids and I often take her to work and pick her up. Went to Mcdonald's on tha way home. I, however, was able to avoid the bacon, egg, and cheese biscuit because I had a bowl of steel cut oatmeal with fresh strawberries before we left. How's that for monastic discipline?

anyway, I walked the 3 miles home from McDonalds which according to my Garmin burned something like 270 calories. Then went to Barnes and Nobel and picked up the new Outside with an article about Lance Armstrong. In the pictures he definitely has the lean, gaunt look of the supremely fit endurance athlete.

pm: walked to the gym (1 mile). Approached the treadmill with great optimism. Ran one mile and then the achilles started hurting. So, I did 125 floors on the Stairmaster in about 20 minutes. Man that was hard! This was my first ever workout on that thing. I can't believe that Fritz (from the blog) does like 500 floors. I'd have to see it in person. Then I did 2 miles on the eliptical followed by 70 laps in the pool and a walk home.

totals...

running: 1 mile

walking: 5 miles

stairmaster: 125 floors

eliptical: 2 miles

swimming: 70 laps (1 mile)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From baldnspicy on Mon, Jun 28, 2010 at 09:59:24 from 72.77.112.14

Wow, nice job & serious inner strength...on avoiding the BE&C biscuit! Oh, and your workout was awesome too! I'd have a hard time doing either. :-)

From Rob Murphy on Mon, Jun 28, 2010 at 13:50:25 from 76.27.120.29

Thanks. What I don't get is why 125 floors of stair climbing doesn't hurt my achilles but jogging at 9 minute pace does.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

1.25 miles in 9:10. Felt great for the first mile, then tightness, then pain!

Stopped and walked home.

pm: 2 miles on the treadnill alternating every 1/4 mile from running at 7 mph to walking at 4 mph on a 15% incline. So, 1 more mile of running.

Strength workout - basically 2 circuits, little to no rest between sets.

#1 - 35 push-ups, 30 incline sit-ups, 9 pull-ups, 10 x deadlift (145 lbs), 15 dips, 30 crunches. 8 chin-ups, 10 x deadlift, 35 push-ups, 30 hanging leg lifts, 8 pull-ups, 10 x deadlift

#2 - 10 back squats (145 lbs), 25 push-ups, 20 x bent rows (35 lb. dumbells), 10 squats, 25 push-ups, 30 incline sit-ups, 10 squats, 25 push-ups

Walked 1 mile home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

One mile in 7:30

Three miles on the e-lip-tic-l in 24 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Tue, Jun 29, 2010 at 19:59:34 from 174.23.194.233

from our most reliable source on the web:

http://en.wikipedia.org/wiki/Elliptical_trainer

From Rob Murphy on Tue, Jun 29, 2010 at 20:36:13 from 76.27.120.29

Allie, you ruined it! I know it doesn't take much to amuse me, but I was getting major yuks out of my elliptical spellings.

I knew it started with an e!

From allie on Tue, Jun 29, 2010 at 20:59:30 from 174.23.194.233

sorry. we can just pretend that wikipedia is not a credible source, and therefore they don't know how to spell eliptucul.

From baldnspicy on Wed, Jun 30, 2010 at 08:02:14 from 167.164.3.140

No worries, Rob. You can't believe anything on the web anyways. I think Allie is trustworthy, but her source may not be. Keep on spellin'! :-)

From RivertonPaul on Wed, Jun 30, 2010 at 13:42:41 from 67.42.27.114

It is a good thing spelling is not taught in Social Studies.

From Rob Murphy on Wed, Jun 30, 2010 at 15:57:58 from 76.27.120.29

Ouch Paul!

Hey, I heard you had some long term achilles problems. Any advice?

From RivertonPaul on Wed, Jun 30, 2010 at 16:03:29 from 67.42.27.114

Rob,

Don't just ignore it, like I did for too long. After having images confirm in was not some underlying structural problem, Both professionals I have seen say that alignment/imbalance issues are the root cause of my achilles issues. Both also emphasize stretching the calf and soleus.

I also did do 8 weeks of deep pool running, which helped get things under control.

However, once things were feeling better I slacked off and I backed off from doing my stretching and eccentric exercises and the problems have resurfaced a bit. This emphasizes that I should be more diligent in following the program.

Hope you get better. Please keep me in the loop. You are inspiring.

From Rob Murphy on Wed, Jun 30, 2010 at 19:19:32 from 76.27.120.29

Thanks for that Paul. I know exactly why it happened. After the UVM I went on vacation and happened to be in a place for incredibly great runs. At a time when I should have been recovering I was, instead, stressing my body in different ways. I think an especially hilly and treacherous 9 mile trail run at Big Sur was probably the clincher. Beautiful runs, but I'm afraid I'm paying the price now.

From steve ash on Wed, Jun 30, 2010 at 20:02:15 from 64.134.238.122

Hey Rob Sorry I did'nt get back to you. Been a little busy.. Ouch!! that sucks, My dad has this issue too and has slowly tried to bring it back over time. Time is the key with these kinds of injuries though I think. Get healed I want you around for the masters cat next year.

From Jeff L on Wed, Jun 30, 2010 at 20:06:04 from 74.81.252.152

I suffered through some achilles problems last summer. I finally went to a PT and he applied a cortisone patch treatment (not a shot) directly to the affected achilles area. He did this once a week for 3-4 weeks and combined it with some stretching and that did the trick for me. Good luck with the recovery.

From Rob Murphy on Wed, Jun 30, 2010 at 20:20:47 from 76.27.120.29

Jeff, Steve - Thanks. I'll give it another week or two and if it's still a problem I'll consider other options.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Funny quote of the day...

"Lance Armstrong adheres to a strict diet of steroids and Michelob Ultra"

Ha! I refuse to use "emoticons" because Lance says they're unmanly for men over 30.

 

Todays workout...

4 mile walk

135 floors on Stairmaster in 20 minures

100 laps in the pool (1.4 miles?), Swallowed maybe a gallon? Achy gut now. Sat in the hot tub for a while after the swim and had to endure this guy asking questions about my workout and then being really impressed. On the way home I felt shallow and self centered for not asking him about his workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Thu, Jul 01, 2010 at 00:49:15 from 174.52.45.85

HEY!!! I did 20 minutes on the stairmaster today as well. First time ever -- TOUGH MACHINE!!! Although ... I think your stairmaster must be tougher. Seriously ... different machines must register floors differently.

They told me that the pool at my gym is 25 meters. So I am counting every 64 lengths as a mile. Who really knows???

Nice workout. How's the achilles feeling?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

I've decided to pack it in for 2010. After a couple days of no running, I was optimistic that I would notice a little bit of improvement in the achilles today. No dice. If anything it was worse. So I will be thankful for my almost three years of running injury free and check out for a while.

I've signed up for the Austin 3M Half Marathon on January 30. It is supposed to be one of the faster courses in the country, but not aided. I've also wanted to check out Austin which I hear is a great city. So, I will get the achilles better and then do a long build-up for next year.

One mile on the treadmill today in 8:30.

6 miles on the elliptical in 46 minutes. Did lots of 30 second "sprints" at 100 rmp on level 12 or 13.

Today is my wedding anniversary - 16 years. We have a babysitter and are going to Fresco at 15th and 15th in Salt Lake. What a pain to find a babysitter on 4th of July weekend!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From KP on Fri, Jul 02, 2010 at 15:45:52 from 65.208.22.25

happy anniversary!!

From Teena Marie on Sat, Jul 03, 2010 at 18:27:34 from 174.52.45.85

Happy Anniversary to you and your bride. :)

I am so sorry about the achilles. I admire how smart you are with your running/racing. Seriously.

Hope you are having a wonderful time celebrating 16 years.

From steve ash on Sat, Jul 03, 2010 at 18:32:02 from 174.52.96.106

That sucks but probably a smart move as it will get chronic if you don't. Good luck and see you hopefully before fall?

From Rob Murphy on Sat, Jul 03, 2010 at 19:21:15 from 76.27.120.29

Thanks everyone. Steve, I really miss the competition, friendship, and comaraderie of races and it will kill me being out for a while. So I'll be around as soon as I can run pain free. We'll see how cross training transfers to running.

We went to Log Haven up in Mill Creek Canyon instead. Could be Utah's best restaurant and every time I go up there (about once every two years due to $) it reminds me why I moved to Utah. There was a great wedding reception going on on the patio and Ann and I chatted with the bride for a while as fellow July seconders - except 16 years apart.

From jtshad on Tue, Jul 13, 2010 at 17:45:05 from 204.134.132.225

Happy belated anniversary!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Five miles on the elliptical in 37:36. Had my HR up between 140 and 150 the whole way according to the, no doubt, accurate machine.

Was able to watch the Prefontaine Classic track meet while at the gym. Saw the 5000 which had the first ever sub 13 on U.S. soil. Solinsky and Lagat struggled a bit though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

5 miles in 1:11:41.

Hardly a PR, but it felt good to be out moving.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sun, Jul 04, 2010 at 12:35:31 from 64.134.236.60

Great! How is the foot?

From slowrunning@msn.com on Sun, Jul 04, 2010 at 23:07:34 from 24.92.31.152

Rob, I graduated from Clearwater High in 82. Did you ever run with the Batten brothers? Irving and I graduated together; David & Keith a few years after. I could never run with them as they were way too fast. I think Irv & Keith have both won the Midnight Run a time or two...

From Rob Murphy on Mon, Jul 05, 2010 at 14:41:54 from 76.27.120.29

Yep, I grew up with the Batten's. We were in the same youth group at Calvary Baptist in Clearwater. Irv and I both went to college in South Carolina ( he at Charleston Southern, me at Furman) and we coached high school track there after graduating.So we would bump into each other quite a bit.

So you recognize my "won Dunedin vs. Gibbs dual meet" comment under my running accomplishments as the joke that it is? Their team was five guys in high tops, but it was my first win so I'll never forget it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

Did a "fast" 6.5 mile walk in the gully today while my kids ran.

Gym afterwards - one mile warm-up on the elliptical and some strength training.

New protocol for my achilles: I was reading some Tim Noakes the other day ( The Lore of Running, AKA The Bible) and he mentioned icing a sore achilles 8 hours per day. So I got six bags of crushed ice and am going to devote myself to that the next couple days.

I'll report back. Send some positive thoughts my way.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Mon, Jul 05, 2010 at 17:34:59 from 174.52.96.106

That is exactly what my doc recommended when I sprained my ankle back in 2002. I was a dumb you know what because I decided to chase after some shoplifters in the store I worked at. I ran out and tripped over the flower bed and thus spraining my ankle! Anyway, Definitely good advice for sure. Sending good vibrations your way. Get well..

From Rob Murphy on Mon, Jul 05, 2010 at 18:40:15 from 76.27.120.29

So Steve, did it work for you?

From Teena Marie on Tue, Jul 06, 2010 at 16:44:20 from 174.52.45.85

Sending you lots of positive vibes. I have been icing like crazy as well. :)

From RivertonPaul on Wed, Jul 07, 2010 at 12:44:46 from 67.42.27.114

Good luck with the ice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

5.25 miles on the elluptical in 40 minutes. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

am: 100 laps in the pool in 58 minutes.

More cross training madness this afternoon. May hop on the treadmill for a few minutes?

pm: Ran one mile in about 9 minutes. No pain, but some stiffness and weakness - a good sign I guess.

3 miles on the elliptical in 23 minutes.

Then another half mile at about 7 mph.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Wed, Jul 07, 2010 at 20:29:17 from 174.52.45.85

Great news about the lack of pain!

100 laps in 58 minutes? Dang you are fast at everything!

Nice workouts.

From Rob Murphy on Wed, Jul 07, 2010 at 21:02:10 from 76.27.120.29

Thanks Teena Marie. I noticed you are cranking out the cross training miles as well.

I need to stop the little mile runs. They accomplish little and set your recovery back. I've made a vow to avoid running for 14 days.

You won't believe this, but 4 years ago I was signed up for the Boston Marathon, in great shape, and screwed up my knee bad about 4 weeks before the race. All I could to was swim. On the Monday of the race I went to the gym and swam for two hours and fort-five minutes (my goal time for Boston). I did something like 300 laps.

My wife threatened to have me institutionalized.

From Teena Marie on Wed, Jul 07, 2010 at 21:16:15 from 174.52.45.85

My hubby has threatened to have me locked up on several occasions as well!!! He just hasn't had the heart to do it yet (we have been best friends since we were 12). =)

What is it about the Boston Marathon? I was on track for my best race ever until 3 weeks prior guntime. I wasn't crazy enough to swim to my sub 3:30 goal though!

14 days no-running? Dang, I thought I was being disciplined by vowing to 7.

From Rob Murphy on Wed, Jul 07, 2010 at 21:44:42 from 76.27.120.29

I think people get hyper about Boston and make poor training decisions.

From Teena Marie on Thu, Jul 08, 2010 at 13:42:10 from 174.52.45.85

Absolutely.

(At least I know I did -- unintentionally, of course.)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Walked 5 miles.

I'm now doing daily rehab type exercises for the achilles proscribed by a physical therapist friend.

I think I've finally reached "acceptance" in my stages of grief - dealing with not running.

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

7.25 miles on the elliptiacl in 56 minutes. According to the machine that burned 1100 calories.

Got a cool package in the mail from mom that included the Johnny Cash childrens album recorded in 1975. My kids LOVE Johnny Cash, especially "At Folsom Prison" which might not be totally appropriate for a 4 year-old. When they're belting out in the back seat "I shot a man in Reno just to watch him die", I get a little concerned. But apparently not concerned enough to stop playing it.

Other items included a Tampa Bay Rays pennant, Tampa Bay Rays pony tail thingys for Abby, about a millon sample size Cliff Bars mom swiped from a 10k road race she volunteered at on the 4th of July, and a big bag of Dunkin Donuts coffee which was great because coffee expenses amount to close to a car payment.

See I don't have running to write about, so this will have to do.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Fri, Jul 09, 2010 at 12:39:31 from 174.23.226.74

well, even if it's not running related, it is still interesting to read. that is some serious ellipticaling you did today. nice work.

From RivertonPaul on Fri, Jul 09, 2010 at 12:46:02 from 67.42.27.114

Sweet schwag. :)

From Teena Marie on Fri, Jul 09, 2010 at 21:55:38 from 174.52.45.85

Beyond cool!!!

My hubby has spent the last several evenings help his parents clean out all the clutter that has built up in their home. He found a bunch of his stuff. OUR KIDS ARE IN HEAVEN. Two full boxes of old sports jerseys, another two boxes full of trophies, and another box full of baseballs with the date and number of homerun it written on each.

(Loving seeing our kids sports their Daddy's old jerseys all over the place.)

Hmmm ... good thing my kids have no idea who Johnny Cash is! :)

How's the achilles feeling?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Two miles on the elliptical.

Massive amounts of IRON PUMPING.

Oh yeah, don't know if anyone heard this but apparently Lebron James signed with the Heat. Didn't receive much media attention.

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

Six miles on the elliptical in 45 minutes.

I'm not sure what constitutes mileage on an elliptical? I get it for a stationary bike or a treadmill, but I never see anyone ellipticalling over hill and dale in real life. I do know that the percieved effort is different. Running 6 miles in 45 minutes is easy, while 6 in 45 minutes on the elliptical feels like a threshold run.

Perhaps I'll swim a mile or two this afternoon. Perhaps not.

pm: Went to the gym planning to swim, but there were about 8 people sharing 3 lanes. Decided to do some more ellipticalling.

4 miles in 30 minutes.

I think tomorrow I'm going to post a fake running workout on the blog just to see what it feels like. Maybe 16 miles in 1:36.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Mon, Jul 12, 2010 at 18:05:33 from 98.202.75.78

Count it the same but list the heart rate maybe? Is the injury getting any better?

From Rob Murphy on Mon, Jul 12, 2010 at 18:12:58 from 76.27.120.29

It is getting better, but I'm not pushing it.

I sent you an email earlier today by the way.

From on Tue, Jul 13, 2010 at 17:21:12 from 199.44.20.22

Wow - for a guy who called it quits for the year 10 days ago, you sure are active - heh. Found your blog. Sorry to hear/see about the injury. I'm currently 3 months into my worst bout of plantar fasciitis ever. Such a deal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

I think I'm about a week away from being able to run. I did a mile and a quarter on the treadmill at 7.5 mph with no pain. I'm resolving not to push it though.

Walked 5 miles from home and around Sugarhouse Park.

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

am: 2 miles on the elliptical. Weights. Moved up to 175 lbs on the squat and deadlift. With all the lifting lately I've made substantial strength gains. But I'm aware of the hazard of bulking up and gaining weight. I don't seem to be gaining weight and I'm definitely stronger, so I'm curious to see how it impacts my running. If I ever run again!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Ran 5.5 miles in Sugarhouse Park. Achilles hurt pretty bad but I ran thtough the pain.

I've decided to ice a lot and gulp piles of ibuprofin and just run until it ruptures or miraculously heals. I expect lots of comments praising me for my wisdom and maturity.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sat, Jul 17, 2010 at 12:27:12 from 12.110.16.2

That's awesome! I'm on the same approach! I just hit Draper days this morning after 4 weeks of swimming and survived! Mel asked where you where. Better see you at the 10K Saturday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in 42:50 around the wood chip trail at Liberty Park. Wanted to avoid hills. Pain in the achilles kicked in at around a half mile and sort of got worse and worse until about 3 miles. Then the pain either lessened or I got used to it I'm not sure which. Anyway, the last two miles were actually fairly enjoyable running at about 6:30 pace.

Didn't feel any loss of aerobic fitness after my month of almost no running so the cross training has paid off I think. Definitely a decline in neuromuscular fitness though as I don't feel nearly as smooth as I did before the injury. "Smooth" is a vague concept I realize, maybe running economy would be better?

Finished up with 2 miles on the elliptical in 15 minutes.

I think I might give the 10k at Deseret News a try next Saturday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, Jul 17, 2010 at 15:17:11 from 174.23.226.74

glad to hear things are looking up. good luck if you end up doing des news.

From Mark on Sat, Jul 17, 2010 at 16:17:24 from 173.168.88.68

That's great your legs are getting back to normal. Sounds like the cross training paid off.

Can't believe Deseret races are in just one week!

From steve ash on Sat, Jul 17, 2010 at 18:42:50 from 98.202.75.78

Glad to hear that but be careful man.. How does it feel after that run now?

From Rob Murphy on Sat, Jul 17, 2010 at 20:48:32 from 76.27.120.29

Thanks Allie, Mark, and Steve. You guys are great. Mark, I'll still drive you over the marathon course Thursday or Friday if you want.

From Scott Ensign on Sat, Jul 17, 2010 at 22:15:02 from 71.35.224.45

glad the achilles is feeling better. hope to see you Saturday!

From Teena Marie on Sun, Jul 18, 2010 at 10:50:47 from 174.52.45.85

Crazy or hardcore??? Hmmmm??? Likely both. So how is the achilles feeling?

(Any chance you have put a heel lift in your shoe to reduce some of the impact until it heals?)

From Rob Murphy on Sun, Jul 18, 2010 at 10:59:10 from 76.27.120.29

Teena Narie - yes, I have thrown a couple Dr. Schoals heel inserts into my shoes and they seem to help some. I need to experiment with something a little better.

I just really want to do Deseret News this Sat. I've never missed it since moving to Utah and I really love the race. After the race, I'll be content to rest and heal.

From Teena Marie on Sun, Jul 18, 2010 at 11:06:25 from 174.52.45.85

Then you know all about those first two steep downhill miles!! :) :) :)

(Albeit, uphill would likely be worse.)

Most podiatrist sell decent inserts for about $7. I think our clinic sells them for $12. My podiatrist cuts out his own and gives them to his patients for free. Nice! I have never seen the Scholl's inserts.

I rely far too much on quick fixes to get me through training seasons, races, etc. I'm trying to get away from that, but I will throw it out there anyway: Have you tried any kinesio taping?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

8 miles in 54:27.

Splits: 7:34, 7:04, 6:57, 6:01, 5:57, 6:38, 7:00, 7:14

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Sun, Jul 18, 2010 at 11:07:30 from 174.52.45.85

Nice run!

Pain level?

From Rob Murphy on Sun, Jul 18, 2010 at 12:07:01 from 76.27.120.29

On a scale of 1-10 I'd rate the pain a 6.5. It's persistent, but I can ignore it.The ice really seems to help.

How are you doing?

From Teena Marie on Sun, Jul 18, 2010 at 17:08:02 from 174.52.45.85

6.5, huh? Sure wish it were less. :)

I'm doing pretty well. I haven't got all the niggles worked out yet, but nothing seems to be getting worse (so that's good, right?). :)

From Colby Park on Mon, Jul 19, 2010 at 02:14:30 from 208.79.15.130

Rob, I appreciate the advice and the recommendation for the book. I haven't really been intensely monitoring my HR, just trying to figure out what it can tell me about myself and if there is some kind of advantage how I can make the most of it.

It sounds like you were in the Army at some point of your life. Care to share? I noticed reading your blog that you teach at Alta, my Dad was an assistant principal there back in the day. It has probably been 15 years maybe at little more. His name is Steve Park. Anyway, thanks again for the advice and feel free to offer more if you have any!

From Colby Park on Mon, Jul 19, 2010 at 14:43:10 from 208.79.15.130

The same Steve Park, except he actually retired, then got took a job in Davis School District as the principal at Woods Cross.

I joined the Reserves after my freshman year at BYU, so I understand at little bit of the Enlisted side, but that life (the Reserves) wasn't for me.

This is my first platoon and I am with 2-503d, 173d BDE combat team (ABN). We are stationed in Vicenza, Italy. Haven't been able to spend much time there, basically came straight here after Ranger School.

From Rob Murphy on Mon, Jul 19, 2010 at 15:38:47 from 76.27.120.29

Interesting about your dad. I had hear that he was picked to be the principal at Herriman. Maybe it had something to do with the turmoil currently in the Jordan District?

As a Ranger and an infantry officer, you definitely know what I mean about running. Quite simply, the Army runs.I remember being in the field for long periods of dime, especially in the Summer, and thinking how much easier it was for us smaller endurance athlete guys compared to, say, the ex-football guys.I remember reading a long profile somewhere about David Petraeus and what a running/pt stud he is.

I think what I liked most was the almost perfect 50/50 mix of cerebral challenge and physical challenge Army life was. I miss that.

How are you and your family (nice picture!) adjusting to life in Italy?

From Colby Park on Tue, Jul 20, 2010 at 03:36:57 from 208.79.15.130

Rob, he was picked as the principal at Herriman and was there for about a year. Doing the hirings, planning colors, mascot, desks, lockers, etc. With the District how it is and I'm sure some other factors he decided to retire and then get rehired in another district while the state laws still allowed it.

GEN Peteaus is quite the PT stud, even now. His son is in my BDE, so we've hung out quite a bit. Italy is okay, haven't had much time to spend there though. Can't wait to get back with the family and then have a few years to explore Europe. I think our explorations will come with races around the continent. We'll see how the Rome marathon goes in march.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Gully Long Run in 49 minutes. Garrett Jones showed up and I ran with him. It's always good to see my recently graduated runners before they head off to college.

Achilles hurt quite a bit the first 3 miles (mostly uphill), then less so the last 3. It feels better today just walking around and my running the past four days doesn't seem to have made it any worse.

Andy went downtown with me to turn in my Alta High entries for the Deseret News 10k high school team race. He really loved watching all the construction on the new LDS Mall downtown - can't remember what it's called, but the LDS church owns it. Then we went to the Gateway so he could run in the fountain and got an ice cream at Ben & Jerry's. Lots of fun.

pm: 4.25 miles from home to Sugarhouse Park and around the Highland High track a few times. Tried out this new Cramer (TM) ankle support which eliminated much of my achilles pain. THIS MADE ME VERY HAPPY.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Holt on Tue, Jul 20, 2010 at 15:53:20 from 75.169.90.161

Rob, I am Sierra's coach and I just wanted to give you a quick thanks for your comment to her on her blog. She works extremely hard and has given up a lot for her running goals and the team, and sometimes she wonders if it is worth it (don't we all) - and hearing positive remarks from someone other than me and her parents hopefully will be a very positive thing for her.

From Rob Murphy on Tue, Jul 20, 2010 at 16:16:10 from 76.27.120.29

David - it was my pleasure. I have lots of runners here at Alta with tons of potential, but they would rather be mediocre at many things that excellent at one thing. I try to teach them that it is perhaps more rewarding in the long run to really committ to something. "Try" being the operative word. Sounds like Sierra's already learned that. It's always nice to have a couple like that on a team.

Sorry I didn't meet you at Utah Valley.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

5 miles on treadmill in 35 minutes. Worked up to about 6:10 pace at the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From RivertonPaul on Tue, Jul 20, 2010 at 20:45:12 from 97.184.49.99

I am interested in seeing how your Cramer support helps out. Get better.

From Mark on Tue, Jul 20, 2010 at 22:01:18 from 173.168.88.68

I hope the achilles is feeling better, must be getting better to run a 6:10 mile at the end, nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

I was finally able to get my favorite run in. 9 miles from the Goldminer's Daughter Lodge at Alta up the Summer road to the Albion Basin campground and then four laps around the campground. My heart and lungs were really struggling to keep up at 8 minute pace at over 9000 ft.

Soaked the achilles in the creek when finished. This run always reminds me why I moved to Utah.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Thu, Jul 22, 2010 at 13:44:27 from 174.52.45.85

Sounds a little brutal but beautiful!

How is your achilles today? Is your brace still doing the trick? Hmmmm ... how do I get a really cold creek installed in my yard???

Glad you enjoyed your run. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off from running to hopefully take care of the soreness in my legs before the race Saturday. Rode my bike for about 8 miles and walked 2 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

This morning I ran 5 miles in 36:26. Threw in a handful of 20 to 30 second accelerations. My achilles felt the best it has since the injury. Just a little achy at the end, but I'll be able to race tomorrow.

Not that I'm in racing shape. I was still sore this morning which made me a little cranky. Hopefully some more rest today and a good nights sleep will help. Mostly I just don't feel right - I don't feel fast and smooth like you want to feel before a race. Cross training can definitely help maintain your aerobic fitness, but I'm going to go out on a limb here and say that nothing prepares you to run a race quite like running.

There, now that I have all my excuses out of the way (oh wait, one more - I've gained five pounds of flab in the last month), it's time to go race.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Fri, Jul 23, 2010 at 11:53:37 from 174.52.45.85

Best of luck!

I'm sure you will do better than you think!!

Try and be a tad bit careful (if that is in you). :)

From Rob Murphy on Fri, Jul 23, 2010 at 12:09:33 from 76.27.120.29

Thanks Teena Marie, any racing for you tomorrow?

From Teena Marie on Fri, Jul 23, 2010 at 12:14:24 from 174.52.45.85

No way!!! :)

Actually, I have a really cool 20+ miler planned starting at midnight tonight/tomorrow under the almost full moon with Smooth and a couple of bodyguards!!

(We had to find a couple of guys who were willing to take shifts for us since no one seemed to want to run the whole 22 miles.)

I'm excited ... I have never run through the night. :)

From steve ash on Fri, Jul 23, 2010 at 12:18:06 from 98.202.75.78

Hey Rob, Good luck tomorrow, I hope to see you tomorrow.

From Rob Murphy on Fri, Jul 23, 2010 at 12:36:57 from 76.27.120.29

Steve - I'll definitely be hanging around the finish when you marathiners come in. Did you pick up your packet yet?

Race: Deseret News 10k (6.23 Miles) 00:34:36, Place overall: 50, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.230.009.23

Well, I have to be thrilled with this race all things considered. Most importantly, I felt no pain in the achilles for the entire race. Although it did ache a little on my jog afterwards.

Arrived at Research Park on the University of Utah campus at 5:20 am for the 6:00 start. I saw Steve Anderson at the start. He's been battling an achilles injury as well so we had lots to talk about. Normally when I see Steve at the start I know I'm racing for second in the masters division and this race seemed no different as he got out quick. Despite my 5:03 opening mile, I couldn't see him. I didn't see any other obvious Masters guys around me, so I assumned I was second. At around the 4 mile mark, I passed Steve walking with a limp down South Temple. Bummer - I don't want to beat him that way! I gave him a slap on the back as I passed. Unbelievably, Steve caught back up with me and passed me around mile 5. But then he had to walk again and I ended up beating him by 20   seconds I think. He's one tough cookie.

Anyway, I was happy with the time. Due to the downhill nature of the first 4 miles, this race really can't be compared to a flat 10k. However, it's the 8th time I've run it and today was a course PR for me which is encouraging as I haven't been running.

Splits: 5:03, 5:15, 5:38, 5:31, 5:39, 7:26 for the last 1.23 which is 6:05 pace.

I was really feeling a lack of fitness the last mile.

The awards were really lame. Just generic medals with no inscription. Also, they felt the need to dispense with any sort of awards ceremony this year. You just showed up at a table and picked up your "award". Such a difference compared to my last race, the Utah Valley Marathon, where they go out of their way to recognize and honor your effort.

I waited around for the marathon finish and ran the last half mile of the course with Steve Ashbaker from the blog and Mark Palamar from New Port Richey Florida who is also a regular here on the blog. Mark ran an impressive 3:10 - not bad for  sea level flatlander. He  had a nice, strong stride the last mile and I'm sure he will crack 3 hours soon. It was great to see lots of folks from the blog.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From baldnspicy on Sat, Jul 24, 2010 at 11:58:44 from 72.95.172.159

Congratulations, Rob! Glad you're feeling better. I'm bummed I didn't get to run with you guys in UT, but maybe next time. Thanks for the invite, though!

From Fritz on Sat, Jul 24, 2010 at 15:17:42 from 65.100.192.74

Nice job on a course PR. Glad to see you are back racing.

From Scott Ensign on Sat, Jul 24, 2010 at 19:35:41 from 71.35.225.230

nice job Rob, and glad that achilles is holding up.

From allie on Sat, Jul 24, 2010 at 22:11:31 from 174.23.226.74

so glad that you didn't have achilles trouble so that you could get out and race. nice job today.

From Teena Marie on Sun, Jul 25, 2010 at 00:25:24 from 174.52.45.85

WOW!!!!!

Dang -- are you sure you have been injured??? :)

Hope the achilles is feeling well tonight.

Huge congrats!!! :)

From Smooth on Sun, Jul 25, 2010 at 16:05:58 from 174.23.218.43

CONGRATZ on a course PR!

Man, you are FAST! That's an understatement! AWESOME race!

From Mark on Mon, Jul 26, 2010 at 00:09:52 from 65.117.71.218

Very impressive course PR and coming off the Achilles injury! I can't thank you enough for the course tour and the running in on the last half mile. Looking forward to seeing you at the Turkey Trot. I need to get my race report up soon (not very fast typing on an iphone)

From RivertonPaul on Mon, Jul 26, 2010 at 11:09:52 from 67.42.27.114

Nice job, especially considering the impact of the injury on your training.

From Rob Murphy on Mon, Jul 26, 2010 at 12:09:37 from 69.51.126.142

Thanks a lot everyone. I really do appreciate all the support and encouragement. This blog is such a big help to my running.

From Steve on Tue, Jul 27, 2010 at 00:05:53 from 173.139.215.212

Sweet race! I have not had time to blog anything for a bit. I missed you after the race as I was trying to walk that one off going back up the course. Looks like I'm done for a few months, no way to fight this one. Made me smile when you passed me, I thought dang, he's going to check that one off his goal so I tried to catch you.

The awards have always been lame at that race. Did you take the masters?

From Rob Murphy on Tue, Jul 27, 2010 at 11:47:14 from 69.51.126.142

Steve - Yeah, I won the masters. Please take care of yourself. I really do believe that you can be a national class runner if you are smart and play your cards right.You should record your swimming and other cross training on the blog. It helps with the motivation I think.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off today. I'm with the fam up in Montana doing a history geek vacation because that's what I am. Mostly following Lewis and Clark Trail sites.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Mon, Jul 26, 2010 at 12:23:39 from 174.23.226.74

sounds like fun. have a nice time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Twelve miles in 1:27 along the River's Edge Trail on the Missouri River in Great Falls, Mt.

Stopped a couple times to read historic markers along the trail. Ran from the Holiday Inn up to the Lewis and Clark Interpretive Center and back. The museum is really incredible as are all National Park Service sites. Made me thankful that I live in a country that sees fit to spend public money preserving its history and its best places.This, by the way, was the idea of Progressive Era politicians like Theodore Roosevelt. I wonder if Glenn Beck knows about that? Or does he think we would be better off with upscale condos ringing the perimeter of Old Faithful?

I just mention than because Beck is constantly railing against Roosevelt, Woodrow Wilson and other Progressive politicians.Yes! By all means lets get rid of the National Park system, the National Forest Service, repeal the 19th Amendment which gave women the right to vote. Also, Progressive Era relics and threats to freedom like the Pure Food and Drug Act and the Meat Inspection Act should probably go as well.

But it was a really great run today.




Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Jul 26, 2010 at 12:39:28 from 204.134.132.225

Nice run! We were just up around that area and stopped to see some L&C historical markers as well (in Lolo Pass). I hear you on the amazing things that our forefathers accomplished and the way they set things up for generations that follow. I only hope that our children's children can look back at our decisions in the same way (as a government worker I try to keep this in mind with all the stupidity I see at times).

From Teena Marie on Mon, Jul 26, 2010 at 14:04:45 from 174.52.45.85

Nice run, Rob!

No mention of achilles pain. I'm hoping that is because it wasn't there -- especially considering how many miles you ran. :)

So, although I am presently in the process of applying to PT programs, my major is actually history (I know, pathetic that I am so old and just finishing my degree). Anyway, my favorite classes were my African American history courses. However, not too far behind was a course I took entitled, "The Progressive Era." Good stuff!

It's a relief to know that at least some of our high school kids will have a broader outlook and better understanding of our country's history. I bet you are an incredible teacher as well as a coach.

Very nice, on all accounts.

From RivertonPaul on Mon, Jul 26, 2010 at 15:57:25 from 67.42.27.114

No need to convince me, I take the SL Trib and am registered as a Dem.

From Rob Murphy on Mon, Jul 26, 2010 at 23:08:46 from 69.51.126.142

You guys are so funny - and encouraging.

Jeff - I was following your blog a couple weeks ago on your Yellowstone Trip. It's the main reason why we decided to head up to Montana this week. Thanks.

Teena Marie - I always like your comments and good luck with your school. The achilles is still hurting a little. Kicked in at about 8 miles today. But it never gets any worse.Thanks for the compliment. I always try to take a trip to somewhere "historical" right before the school year starts. It usually gets me enthused again.

Paul - I was strictly a Republican before I moved to Utah and thought of myself as pretty conservative. But all that changed when I moved to Utah. I can honestly say that I love almost everything about this state except its politics.

From dugco on Tue, Jul 27, 2010 at 15:00:06 from 199.44.20.22

I was strictly a Republican before I moved to Utah and thought of myself as pretty conservative...

You rebel you! In all things, moderation. Beck and Limbaugh are good 5 minutes per week - everything else you need is at reuters.com, and maybe maclayrunners.com ;-)

From jtshad on Tue, Jul 27, 2010 at 15:02:56 from 204.134.132.225

I am glad that our vacation inspired you to take a look up north! Enjoy Montana!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in 1:14. I took the same route as yesterday up and down (actually down and up) the Missouri River.

I'll be in either Missoula or Hamilton Montana tonight.

In addition to the Lewis and Clark stuff yesterday, we went to the Charles Russell Museum and Gallery in Great Falls. Russell was probably the most famous artist of the American West. The museum was truly amazing. It has a great interactive room for kids as well.


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Comments
From jtshad on Tue, Jul 27, 2010 at 15:04:23 from 204.134.132.225

Beautiful area, enjoy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Final vacation report...

Instead of heading West towards Missoula, we decided to head South towards Helena. We took a two hour boat trip on the Missouri River through  The Gates of the Mountains. This term came from the journal of Meriwether Lewis in 1805. After over a year of travel on the Great Plains, he came to these imposing limestone cliffs. Their appearance was so striking, that he called them "the gates of the Rocky Mountains". This is a really great family trip. The area is totally undeveloped and looks pretty much like it did in 1805. Just a few miles North of Helena you follow the signs off of I-15. Kids will really like the boat and the tour guide is great.

Now for "Great Moments in History Geekdom". Some of you may be familiar with the late Stephen Ambrose, probably the most successful popular historian of the 20th Century. He wrote the most popular history of the Lewis and Clark Expedition titled Undaunted Courage as well as books on D-DAY and large biographies of Presidents Eisenhower and Nixon. Ambrose was from Wisconsin and taught for most of his career at Tulane University in New Orleans. Anyway, I happen to know from reading Undaunted Courage that Ambrose's daughter, Stephanie, met the son of Bob Tubbs, the man who owns the boat tour company that takes people on these Lewis and Clark trips up the Missouri, when she was sixteen. Eventually they went to the University of Montana together and got married. So, when I was buying my tickets I asked the kid at the ticket booth if he knew Bob Tubs and he said "yeah, he's my grandpa". So I said, "wouldn't the legendary historian Stephen Ambrose be your other grandpa?" And he said "that would be true, he was my mom's dad".

Surely someone on this blog can appreciate the greatness of that moment for me?

Didn't do any running. Just sat in my hotel room reading Young Men and Fire by Norman Maclean who some of you might recognize as the author of a much more famous book about Montana, A River Runs Through It which was made into a movie by Robert Redford. Young Men and Fire is the story of thr Mann Gulch fire of 1949 which claimed the lives of 13 U.S. Forrest Service "smokejumpers". The fire occured on the same stretch of Missouri River as our boat trip between Mann Gulch and Meriwether Canyon. So far, I highly reccomend the book.

It's good to be back home now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Thu, Jul 29, 2010 at 13:27:46 from 174.23.226.74

just stopped by your blog to fill up on my daily dose of knowledge. thanks for sharing. sounds like it was a very fun and educational trip!

From Bret on Thu, Jul 29, 2010 at 14:27:22 from 64.128.133.66

Very cool Rob. Glad you enjoyed the trip with your family.

From Teena Marie on Thu, Jul 29, 2010 at 17:44:56 from 174.52.45.85

So happy for you!!! :)

(Seriously, that is awesome!)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.255.250.000.0013.50

am: 8.25 miles in 61 minutes with my cross country team. After practice we had the 6th Annual Alta Cross Country Team Breakfast at my house. My wife and my mom cooked breakfast for 40 high schoolers. This is quite a feat in our wee little Sugarhouse house.

pm: 5.25 miles in 34:52 on the treadmill. I felt no pain in the achilles at all on the treadmill. But it did hurt the last couple miles on the morning run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, Jul 30, 2010 at 09:05:14 from 64.128.133.66

Love the team breakfast thing...great for bonding and team building. Some of my best memories of hs cross country were the social parts - Surely this cannot rival the Bran Flakes breakfast run in Largo with Craig Virgin back in the day!

From RivertonPaul on Fri, Jul 30, 2010 at 11:38:21 from 67.42.27.114

Very cool. Kids are lucky to have you as a coach.

From dugco on Fri, Jul 30, 2010 at 16:20:00 from 199.44.86.132

Travis' XC squad did a midnight run and sleep over last Fri at his captain's house - was full moon and he said they tied glow sticks to their shoes and one of the guys had ipod and speakers in a backpack blaring through the woods - gotta love it.

Do you have 40 just on the boys' side? Looking like there will only be 8 or 9 on our varsity boys team and the girls will be lucky to field 7. Good athletes at small private schools get stretched very thin. Two of our best prospects from the middle school squad last year opted for football of all things - oh well.

From Rob Murphy on Fri, Jul 30, 2010 at 16:57:11 from 24.10.248.6

Doug - In the fall I'll have from 70 to 90 kids on the two teams. We are at the peak of family vacation season, scout camps, church camps etc. so 40 right now is a pretty low number. But the school has about 2600 kids in grades 10-12.I should be able to get a lot more out if I weren't such a hard ass.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

9.25 miles in 1:07:17.

It's really hot today, probably close to 100 and this was the first time in a long time that I've run in the heat of the day. One nice thing about Utah is that we generally have cool mornings and low humidity in the Summer even on days when it gets into the triple digits

While I was running this afternoon I did a lot of thinking about my fifteen years of high school coaching. I've been fortunate enough to coach some outstanding teams and individuals. My teams have won three state championships, been runner-up a couple times, and won several region championships.

Despite all that, by far the most rewarding part is following their lives after high school. I have a former runner from my days coaching in South Carolina in the 1990s who is a great example. Joah Spearman came from a very difficult background. Poor, but with a hard working single mom who was raising Joah and his two brothers, Joah defied all the odds and shattered all the stereotypes of how a young black man in his position should end up. Joah ended up graduating from the University of Texas in 2005 becomming the first person in his family to graduate from college. His first job after graduation was as the chief speechwriter for the director of the Federal Emergency Management Agency (FEMA) almost immediately after Hurricane Katrina. He then landed a good job with a successful Washington consulting firm while still in his early 20s. You would think a guy would be content with this level of success at such a young age, but Joah wanted to do some things that having a time consuming job like this wouldn't allow. So he left Washington and moved back to Austin, Texas and started a business called Sneak Attack. I would describe it as a hip, trendy sneaker, clothing, and accessory store. You can check it out at www.sneakattackaustin.com

I should confess that I own something like 2.5% of Sneak Attack so if you decide to by something off the e-commerce site you will be helping to put my kids through college.

Joah also recently published his first book through the University of Texas Press. It's called Real Role Models: Successful African Americans Beyond Pop Culture. The book is a series of profiles of African Americans who have suceeded greatly in areas besides sports and the entertainment industry. As a young black man, Joah was frustrated with the fact that the people held out my our society as role models for black children seemed to come only from these two fields. It's aimed primarily at middle to high school students. You can find it on Amazon.com if you are interested. He's currently at work on his second book which will be a history and profile of the music scene in Austin Texas.

I first met Joah when he was in 7th grade. In South Carolina, middle schoolers are allowed to participate in high school sports. I have always made it a point to run with the kids I coach as much as possible and I recall listining to the 12 year-old Joah talk out on runs and thinking that here was a kid I'd be hearing about in the future.

And I have a lot more great stories of great kids who have become great men and women. As I get older, I find that I spend more time appreciating "kids" like Joah, and less time thinking about the championships.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.003.007.50

Mile repeats on the treadmill at 1% grade.

1.5 mile warm-up

3 x 1 mile in 5:21 (11.2 mph) with 3/4 mile jog interval

1 mile cool down

Weighed 150 lbs AFTER the run today. Before the Utah Valley Marathon I was 143 or 144 after workouts. I have to drop a few pounds to race at my best. Problem is, my mom is visiting for a couple weeks. Mom and her whole family are from Mississippi and they cook like it. Butter, butter, and more butter!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

15.5 miles in 1:56 up and down City Creek Canyon. The first half of the run is consistently, sometimes brutally, uphill. Difficult to maintain an 8 minute pace. In fact, at 8 minute pace I feel like I'm running at threshold pace - about what I feel like racing a 15k.

Coming down I was able to easily run 6:30 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sun, Aug 01, 2010 at 20:10:36 from 96.228.230.35

Sounds like the climbs I did in France on the bike - enjoyed the descents!

From Teena Marie on Sun, Aug 01, 2010 at 20:45:31 from 174.52.45.85

Dang!!! :)

So ... how did the achilles respond to all that hillwork?

From RivertonPaul on Mon, Aug 02, 2010 at 10:33:58 from 67.42.27.114

I love running downhill.

From Holt on Mon, Aug 02, 2010 at 12:30:54 from 75.169.90.161

Rob, I just got your message - we were at team camp. If you can still get a hold of your runner, we would love to have her come out. This week we are meeting at Washington Elementary (which is north on 300 East in the town of Washington) at 7:00 each morning. Tell her to call me at 4 3 5 - 6 7 3 - 9 8 8 2 if she needs directions.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Zero today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles in 1:16. Very Hot - 94 I think.

I'm having a problem with lingering soreness in my quads and hamstrings that won't go away. Makes me wonder if I boosted the mileage up too quickly following the month off. I'm not 25 any more.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.250.0010.25

10.25 miles in 1:21:50 (7:59 pace) at Alta Ski Area.

While running up the Summer Road and on the uphill trail portions in the Albion Basin campground I paid closer attention to my Garmin that I usually do. On the Summer Road I was averaging about 8:45 pace. On the steeper uphill portions in the campground it was more like 9:25 pace. My heart rate was in the stratosphere so I classified these as threshold pace. That's what uphills at 9000 to 10000 feet will do.

I felt tired and beat up. Took an iron supplement along with my normal multi vitamin and will try to rest some today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, Aug 05, 2010 at 09:13:11 from 64.128.133.66

I understand that type of running at altitude must require an adjustment period - and you've been out there quite some time and it still challenges your heartrate. Wow.

Sounds like you may want to consider a day or two of easy running without the Garmin.

From Rob Murphy on Thu, Aug 05, 2010 at 12:14:59 from 24.10.248.6

You would have to see tha trail. It's more a function of the steep hills than the altitude. Although it is 5000 feet higher than Salt Lake.

I definitely plan to take it easy today and to my hard workout tomorrow afternoon rather than the morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

am: Easy five miles around the neighborhood. 39:15

Now off to cross country practice and swimming for the kids. 

pm: Two easy miles on the treadmill. Hoisted some weights, did some push-ups, pull-ups, sit-ups and some other stuff in the gym. Also did some plyos for the first time in a couple months on account of the achilles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

12.25 miles in 1:30 (7:21 pace) around the wood chip path in Liberty Park. I drove to Liberty because I wanted to avoid hills today, both up and down. I just wanted to get in some decent miles at a steady pace without too much impact.

Hot. 91 at the end of the run. I was looking back over some of my entries from March and April and I can't believe how much complaining I was doing about the weather. 35 with some light snow sounds like heaven now!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, Aug 06, 2010 at 15:02:11 from 64.128.133.66

Hey if we cannot complain about the weather, what's left?

Nice work this week Rob - logged some good miles.

From allie on Fri, Aug 06, 2010 at 15:05:10 from 174.23.182.80

that's funny because i was recently looking over some spring entries as well and i am SO glad that it is no longer cold and snowy. i love utah in the summer and i hate it in the winter.

anyway, nice run on the wood chips. liberty park is a great place to run.

From Rob Murphy on Fri, Aug 06, 2010 at 16:10:45 from 24.10.248.6

Thanks Bret, although I noticed I'm still a couple miles behind you for the week.

Allie, I start to get tired and cranky in August and I look foreward to the end of the racing season. I'm going to do the Minuteman 5k, The Pocatello Half, and the Alta Peruvian 8k Drop off the Cliff, and call it a year. I'm always fresh, optimistic, and pain-free in the Spring. That and the fact that I hate hot weather! One of the main reasons I no longer live in Florida where I grew up.

From Colby Park on Sat, Aug 07, 2010 at 02:16:05 from 208.79.15.130

Hey Rob, yeah part of the issue was we were gone from the FOB for a few days. We were in the helping/searching efforts for the two Navy Sailors. Otherwise we have some decent down time, harder for the PL of course, but I just need to stop feeling lazy when I do have some down time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.356.653.000.0011.00

The "Treadmill Special".

The goal was to run hard for 60 minutes and then do a 5 minute cool down. Ran 9.65 miles in 60 minutes and 10.25 for 65. I feel pretty good about this workout since I was sore going in (I've had this chronic, low grade soreness for the last couple weeks) and I didn't get started until around noon after a morning of lawn mowing and yard work

The Plan: I've got three more races on the agenda for this year. The Minuteman 5k next Saturday. The Pocatello Half Marathon the first Saturday in Sept, and the Fabulous Alta Peruvian Downhill Dash and Bar-B-Q Bash (8k) the week after that. I am considering doing a new race called the "Sinner Six" which is a six mile race in Park City the Sunday after the Park City Marathon. I believe this will be Utah's only Sunday road race and I feel I should do it out of principle. Maybe some would say lack of principle. But I believe the commandment is "honor the Sabbath and keep it holy", and since I find nothing unholy about running, I'll go ahead and race.

After that I will rest and take it easy for a few weeks. Try to focus on having fun and coaching my cross country team. I have already registered for the Austin 3M Half Marathon in Austin, Texas in late January so that will be the kick off for 2011.

***UPDATE ON THE SINNER SIX FROM THE PC MARATHON WEBSITE***

"This inaugural costume-encouraged race starts at 7 am from the Newpark Plaza. Dress up as your idea of a sinner (Please, No Nudity!) and have some fun.

How can anyone pass this up?

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Comments
From Matt on Sat, Aug 07, 2010 at 16:18:38 from 98.202.72.183

Sinner Six, out of principle. You make me laugh. Your a stud. I guess I should say I have run a few Sunday runs but I mention this out of Guilt only. I still need to come by to one of your Alta Practices. Do you coach the girls as well? In about three years I'll be sending alot of fast girls I have been working with there.

From Rob Murphy on Sat, Aug 07, 2010 at 16:37:46 from 24.10.248.6

Matt - yeah, still coaching the girls as well.Living in Draper you probably know a few of my kids right? Deep down I really wish that I could focus on just one team, but we really don't have another strong distance coach at Alta so I'll be doing both for a while I think. We have such a large group that it really keeps me from getting to know the kids the way I would like.

Yeah, "the Sinner Six". Gotta love the name, and here in Utah it could only be in Park City. You could probably be home in time for church I bet. I'll keep it quiet if I see you on the line!

From allie on Sat, Aug 07, 2010 at 16:38:35 from 174.23.182.80

i like your treadmill special. great workout.

looks like you have some fun races planned. that alta peruvian race is quite the party!

maybe i will see you next week at the 5k.

From Rob Murphy on Sat, Aug 07, 2010 at 16:43:35 from 24.10.248.6

Allie - the Alta Peruvian is hands down the best race in Utah. Did you know that they rent out the rooms in the lodge the night after the race to runners for like $35.00? They don't even have any staff on duty - we just threw our key on the counter in the morning and left. Quite a few circuit regulars stayed the night last year and it was a really fun time. Plus there's the race. The times are really good for your self-esteem as a runner.

From Matt on Sat, Aug 07, 2010 at 17:24:50 from 98.202.72.183

Syndergard's, Barthlomew's, Howell's, Jones's and a bunch more. I either am friends with the kids, their parents, or a coach their little brothers and sisters for soccers. I have a few average soccer players that are great runners. I have one 12 year old that ran a 6:04 mile last year with out ever running more then 4 miles a week. I keep on encouraging them. After I get rid of a couple soccer teams I might have to help you out.

I keep seeing Babo and the Jordan kids at Draper Park. It would be nice to help the kids that I know instead.

And your right with 1:00 church I am sure I could make it in time. I might have to think that one over.

From steve ash on Sat, Aug 07, 2010 at 17:37:39 from 98.202.75.78

I'm feeling some real temptation already to run the "Sinner Six". LOL!

Sounds like fun..

From Teena Marie on Sat, Aug 07, 2010 at 18:26:58 from 174.52.45.85

Love the * TM Special *!!! :)

Sinner Six: I have been going back and forth on this race. I have never run on Sunday before, and I will be running the marathon the day before, but LOVE where the proceeds are going.

I was hoping that there was a same day registration just on the off chance that I will wake up and not feel like I had just run a marathon. (We are staying in PC through Sunday afternoon ... so it would have been perfect.) Unfortunately looks like the last day to register is the 14th. It wouldn't be a loss if I registered and then was in no shape to run since it is going to a good cause. Hmmmm ...

** Very nice week!!!

From Rob Murphy on Sat, Aug 07, 2010 at 18:35:28 from 24.10.248.6

Thanks Teena Marie - let me know if I can help you come up with reasons why you should race on Sunday :)

I think the Pharisees gave Jesus a hard time for healing the sick on the Sabbath and he told them (I think I'm quoting from the Gospel of Luke here) "take a hike you clowns".

From Teena Marie on Sat, Aug 07, 2010 at 18:38:23 from 174.52.45.85

Laughing so hard!!! :)

And ... amen! :) :) :)

From Smooth on Sun, Aug 08, 2010 at 17:34:20 from 174.23.203.161

You can always dress up *HOLEly*!!! :)

Or a clown taking a hike! :D

Or as a Pharisee!

Or a good Samaritan!

Or as the Apostle Paul! I'm certain he's a runner if not a marathoner! 1Corithians 9:24.

I will not and cannot run on Sunday. My legs and body need a REST day! :)

From Rob Murphy on Sun, Aug 08, 2010 at 19:49:56 from 24.10.248.6

Smooth - you are right as I recall, Paul did log some serious miles!

I will be running the race, but won't be dressing up. I might take a cup of coffee to the starting line, but that's as "sinful" as I'll get.

I took today off. Just went for a walk. My body pretty much demands an off day each week, although not always on Sunday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Body forced me to rest. 

Walked 4 miles around Sugarhouse Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.750.000.000.0014.75

am: 9 miles in the Dimple Dell Gully. Call it a fartlek since I was constantly changing pace running with different groups of my runners. I kept backtracking and looping around so that my kids wouldn't know where or when to expect me. I ran with the girls a lot today mostly because they are more fired up and motivated for the season than my boys.

Went to the gym after and lifted for about 45 minutes.

pm: 5.75 miles in 44 minutes around the U of U and East High track while Abby was at swim practice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, Aug 09, 2010 at 18:23:38 from 75.169.149.139

Rob- did you get my email (FRB forum message) to you about South Carolina?

From Bret on Tue, Aug 10, 2010 at 09:27:34 from 64.128.133.66

Rob - I used to do workouts (and still do) while waiting for one of my daughters is at swim practice. Good use of your time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

The whole world was conspiring against my running today...

My work, Ann's work, swimming lessons, visiting mother-in-law. I'm lucky I got anything in at all.

7.5 miles in 55 minutes. At least I avoided the goose egg.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Aug 11, 2010 at 09:27:06 from 64.128.133.66

Been there! Victory just to get a run squeezed in. Good job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.006.100.0012.25

12.25 miles in 1:38:00 at Alta/Snowbird. Good run. Legs are hammered right now.

I did my normal run from the base of Alta Ski Area up to Albion Basin and around 6 times. Tacked a little extra on by running down the trail to Alf's and then up the road to Snowbird and back. I really could have used a pair of trail shoes today. My Nike Lunarflys were definitely challenged on the rocky trails.

As a bonus, I saw five mooses including a calf. Two of the mooses were in the campground and were very tame. They didn't startle at all when I ran just a few feet from them. That's generally not a good idea when dealing with two bulls, but I was running downhill in pretty dense woods and didn't see them until I was pretty much on top of them. Also saw a few deer and about a thousand prairie dogs.

On the way home we (the whole family usually goes up to Alta on Wednesday) stopped at Lone Star Taqueria in Sandy which, according to Sunset Magazine, has the best fish tacos in the West. I believe it. In fact, if I were to make a list of the top 10 things I like about Utah, fish tacos from Lone Star would be up there pretty high.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Wed, Aug 11, 2010 at 14:54:20 from 199.44.18.155

Is it mooses or meece?? Either way, sounds cool. I remember trying to run in South Dakota a couple summers ago and having to dodge prairie dogs there like we have lizards around here. They're kinda cute until you've seen your 715th one in the span of an hour.

Sounds like your few days of forced rest and frustration paid off with a good run.

From Rob Murphy on Wed, Aug 11, 2010 at 15:12:33 from 24.10.248.6

Bingo on the prairie dogs.

I'm pretty sure it's just "moose". But it was more fun to type mooses.

From allie on Wed, Aug 11, 2010 at 22:46:48 from 174.23.182.80

way cool about the moose/mooses/meece sightings.

i have heard lots of good things about this lone star place. now i am convinced. i will have to give it a try.

From Bret on Thu, Aug 12, 2010 at 11:34:49 from 64.128.133.66

I think this means you qualify to participate in this race:

http://www.gulfwinds.org/Fliers/2010Flyers/Run%20with%20Moose%202010.pdf

Inaugural Run with the Moose

5K Run/Walk

From Teena Marie on Thu, Aug 12, 2010 at 19:17:56 from 174.52.45.85

Sorry about the hammered legs, but WOW ... nice bonus material on the run. :) :) :)

Mmmmmm ... fish tacos! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Easy recovery run. I'll probably take it easy tomorrow also - racing Saturday at the Minuteman 5k.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Minuteman 5k (2.86 Miles) 00:16:27, Place overall: 14, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.003.0014.00

I had a great time today at the Minuteman 5k. Everything was great with the exception of the race itself. Since this was a USATF circuit race with a decent amount of prize money, all the fast guys in Utah showed up, at least in the Masters division - Dennis Simonaitis, Steve Anderson, Neal Gassman, Bill Cobler, John Erickson -jeez, doesn't anybody ever take a vacation?

As you can see above, the race turned out to be substantially short. Apparently the police motorcycle pacer didn't know the course and took a wrong turn.With my current lack of 5k fitness I would have been better off had he added distance.

Anyway, from the beginning I could tell by my breathing that the fitness just wasn't there. I ran with Steve and Neal for the first mile which

 I hit in 5:36. Steve pulled ahead on mile 2 and I tucked in behind Neal. I have never beat Neal in a 5k, so I figured this was a sound strategy. Neal ran a 14:08 5000 at the University of Illinois back in the 80s which is one or two seconds faster than me. Those who know me know that was a lie - about me, not Neal. It was on the second mile that the course SNAFU occured, but I hit my Garmin on the real two mile which was 11:12. A 5:38 mile, not bad. Still running right off Neal's shoulder.

"Mile" three (actually .86) was where disaster struck. Stephanie Talley caught me. She's one of the best local women and the wife of Corbin Talley, one of my high school coaching rivals at Davis High School. We turned onto the last half mile back towards the stadium for the finish, which was all uphill and I just mentally lost it. I just stuck with Stephanie into the finish. Covered the last .86 in  5:14 which is 6:07 pace! Finished in 16:27. Would have run 17:50 for the full 5k. I ran 18:03 in this race last year. That's something I suppose.

Of course Dennis (the best 45-49 guy in the U.S.) beat me as well as Steve. Neal got me by about 10 seconds. If I hadn't been such a pogue I could have hung with Neal.So I finished second in my age group and 4th in the masters division.

Tho dog tag medals were cool, all the Utah National Guard rock climbing stuff, helocopters, 155 mm Howitzers etc. were cool for the kids. Lots of good food and good conversation at the finish. Steve Anderson, who is a pilot for Frontier Airlines, had to jet off to Mexico almost as soon as the race finished, but his achilles seems better judging by the 5:08 pace he averaged.

Heading out now for an additional 10 to 15 miles.

PM: OK, I erased a little of the shame from this morning. Not so much for my time, but for my refusal to compete with more intensity. 10 miles in 1:12:16 (7:14)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, Aug 14, 2010 at 16:50:23 from 174.23.182.80

ah, so it was motorcycle man's fault? i just thought the leaders were confused. i was confused. i am still confused.

great job on the race and beating your time from last year. tough course.

From Scott Ensign on Sat, Aug 14, 2010 at 17:50:27 from 65.100.220.129

nice run and fun report. I will add this to my schedule for next year!! good job.

From Bret on Sat, Aug 14, 2010 at 18:14:52 from 96.228.230.35

Nice report and great job Rob. With the interuption in your training due to your achillies injury and (old age and everything) if you are still improving year over year, you are doing very well.

Adding 10 miles later ... impressive.

From Smooth on Sat, Aug 14, 2010 at 19:40:48 from 174.23.203.161

GREAT race and report! Looks like a *who's who race of fame* event! It's a shame the motorcycle guy misguided the course! Nevertheless, AWESOME performance!

From Teena Marie on Sat, Aug 14, 2010 at 22:19:55 from 174.52.45.85

I'm sure there were many saying, "Dang, why doesn't that blasted Rob Murphy take a vacation?!?!?"

Impressive! (Especially taking all factors into consideration.)

Congrats! :)

From Rob Murphy on Sat, Aug 14, 2010 at 22:36:05 from 24.10.248.6

Thanks Teena Marie, but I took most of June and July off. Maybe some of my faster competition could return the favor?

Seriously, I really enjoy the competition with the other over 40 geezers. And the friendship too.

From jtshad on Sun, Aug 15, 2010 at 12:10:56 from 69.20.183.178

Great job! You are hanging tough with the big boys. Nice race, too bad it was so short.

From Glory in the long run on Sun, Aug 15, 2010 at 17:05:19 from 98.202.33.251

40 personal bests this year? I don't think you can get down on yourself, you've had an incredible breakout year, to maintain into next year would be phenomenal and then you can improve the year after that. Believe me, I hate how much of a long view you have to take with running but you've got to glory in your accomplishments.

From Steve on Sun, Aug 15, 2010 at 18:21:07 from 75.165.245.161

Not quite better Rob, but getting there. That sure was nice to run without worrying about it. Seriously, I don't think I could run 10 at that pace you did on the PM.

From Mark on Sun, Aug 22, 2010 at 13:26:41 from 173.168.88.68

Wow! Impressive time, sorry to hear that they shorted the course by accident.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.750.000.000.0014.75

Really unfortunate run today. 14.75 in 1:52.

The plan was to run 18-20, but running West on 900 South today towards Liberty Park (about 11 miles into the run) I rolled my right ankle horribly, went crashing to the ground and rolled several times downhill. Those of you that know Salt Lake know that this is a steep downhill from East High down to the 9th and 9th area. Cut up my hands and elbow pretty good. I got up and hobbled to the side of the road where I clutched my ankle and rolled around in agony for a while. This seemed to help some.

So I got up and started walking, then jogging a bit. The power gel I had been holding in my hand exploded on impact and I began licking the excess off my fingers - being careful to avoid the road grime and debris. Tasty. Felt a surge of energy after this.

Finally got down to Liberty Park where my wife and kids were planning on picking me up. Jogged around the park a couple times at about 9 minute pace with the ankle hurting pretty bad. Not sure what I was trying to accomplish. Although it did seem to hurt less when running than it did when walking. Finally decided to abort the mission at 14.75.

I got home, threw a bag of ice in the tub and sat for a while. But now the ankle is swelling up more with each passing hour and I'm reduced to a hobble around the house.

So that was my run today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sun, Aug 15, 2010 at 16:30:00 from 98.202.75.78

Oh Rob! Jeez! Are you ok? Excellent but gruesome depiction of the carnage. Did you see the doc for an x-ray?

From Rob Murphy on Sun, Aug 15, 2010 at 16:51:55 from 24.10.248.6

Thanks Steve. No doctor yet, but my next door neighbor is an ortho doc (granted, he's about 14 years old) and is getting home from work in an hour or so. I think I'll have him take a look.

I'm pretty sure its a relatively mild sprain. I've had them before. Might require two or three days of rest.

From Teena Marie on Sun, Aug 15, 2010 at 16:57:29 from 174.52.45.85

I hope Dougie Houser has some good news for you.

(I'm sure you are already icing, elevating, immobilizing, etc.)

That just stinks!

From jtshad on Sun, Aug 15, 2010 at 22:39:48 from 69.20.183.178

Sorry to hear about the crash, I hope the ankle is not that bad. As Teena indicated, follow the RICE formula and stay off it for at least a couple of days.

From steve ash on Sun, Aug 15, 2010 at 22:39:53 from 98.202.75.78

Hey, I have been through this and I know this can be ugly.

I chased after a shoplifter in 2002 and paid the price with the same type of injury, caused by a curb even!

From Rob on Sun, Aug 15, 2010 at 22:42:24 from 204.15.86.95

Man, sorry to hear that. I was running in SanFrancisco in the dark one morning before my flight home and triped on a parking curb out by the Golden Gate Bridge. Had to run 8 miles back in the dark with blood pooring down my leg the whole way. I still have the scare 1 year later. Hope you get better soon, good luck.

From Rob Murphy on Sun, Aug 15, 2010 at 23:30:10 from 24.10.248.6

Thanks everyone, this is why I'm so glad to have discovered this blog.

Jeff- I'm going to take your advice.

From Bret on Mon, Aug 16, 2010 at 09:36:12 from 64.128.133.66

Wow - that's really too bad Rob. Did you try yelling too as you rolled about in agony -- I hear that sometimes helps too -frequently results in a free kick or a yellow card against the opposing player.

Seriously though, how is it feeling today?

From dugco on Mon, Aug 16, 2010 at 14:14:57 from 199.44.94.23

Note to self - if ever running with Rob, stay several feet back and bring a cell phone. Maybe you and Bret are onto something with the whole long runs on a treadmill thing. Might still roll an ankle, but unlikely to get gravel embedded in your arse.

Take care - maybe limit it to 10 miles tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.250.000.000.000.25

Taking the day off. I'm optimistic about the ankle. I think I avoided doing major damage and it seems to be improving a lot today.

Back to work tomorrow. I'll be doing this thing where I have to wake up early in the morning and then go to this place and stay there a few hours so that I can get some money to buy things.

We are having this meeting/pep ralley for all the secondary teachers in out district so that our superintendant can indoctrinate us with our new mantra/credo. Something like "every child will be college ready upon graduation".

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From baldnspicy on Tue, Aug 17, 2010 at 16:25:34 from 72.77.65.69

Glad the ankle is feeling better! Mantras make us all feel good, don't they? :-)

From Mark on Thu, Aug 19, 2010 at 16:30:31 from 64.0.96.50

That sounded like a nasty spill yesterday. Glad that it is improving, hopefully that means it isn't anything serious. Best of luck with the start of the new school year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I was able to run on the treadmill today. Did five miles starting out at 7 mph and working up to about 9.3 mph.

Also did an abbreviated strength/core workout after.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, Aug 20, 2010 at 12:03:29 from 64.134.186.178

How's the ankle? Well enough to do 5 miles but how did it feel?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.750.000.006.75

Very pressed for time today after work and before Abby's swimming.

6.75 miles on the treadmill. 1.5% grade.

.5 mile warm-up

5 miles in 33:19

1.25 mile cool-down

The ankle felt ok. It's still sore to the touch and has about half the range of motion as the left ankle, but it doesn't hurt on impact. Hopefully I can get in 4 or 5 more this evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

Today I ran the "gully long run" twice. 12.6 miles, very hilly, about 80% trail/20% road.

Ran 1:39:12 (7:53)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 in 60 minutes

Went to Whole Foods after and got some yogurt, cliff bars, strawberries, and a loaf of bread. Annoyed the hippie clerk by asking for a bag as I forgot my re-usable organic, hemp Trader Joes bag.

Did some core exercises in the evening while sitting with my kids who were almost literally splitting a gut watching Americas Funniest Home Videos.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Aug 22, 2010 at 22:33:33 from 174.23.182.80

ha! going into whole foods without your own bag is a sin.

nice run today.

From jtshad on Mon, Aug 23, 2010 at 07:55:14 from 69.20.183.178

Love watching that show with my kids as well!

From dugco on Mon, Aug 23, 2010 at 16:01:18 from 199.44.94.249

Ahhh, Rob - seems like only yesterday you would have told me to put a bullet through your head if you started to even enter such a store - 'tis fun to grow up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

7.25 in 59:10.

I was out the door at 4:45 this morning. Definitely not used to that, but as school starts today, I'll sppose I have to. After I warm up a bit I actually enjoy the early morning runs.

Definitely a chill in the air. Fall

Afternoon Run: 6 miles in 43:14 (7:13) around Sugarhouse.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Aug 23, 2010 at 08:35:31 from 216.234.133.229

Early start for me this morning too Rob. Brought Riley to swim practice at 5:30 and stayed at the Y to do my workout on the treadmill. Definitely gonna take a few days to get used to the early hours...feel like taking a nap right now.

From Kory on Tue, Aug 24, 2010 at 01:03:04 from 24.116.159.75

Nice workouts. Very early morning. It was nice to meet your wife. Lord willing we will be back up there Friday night to see my Father-in-law. If your wife is his nurse I would love to have updates.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles today in cross country practice with some of my younger runners.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.2513.75

5:45 am workout with my cross country team

2.25 mile jog

4 x 100 meter striders

Skipping and bounding drills 

Push-ups/Sit-ups, core exercises

800 meter jog 

pm: Really busy evening. I didn't get home from practice until around 5:30 then had to pick up Abby at swimming. Waited until after the kids went to bed to run at 8:30. Got to watch the moonrise - a full moon - over the mountains as I circled Sugarhouse Park.

10.5 miles in 1:18

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From RivertonPaul on Wed, Aug 25, 2010 at 11:19:15 from 67.42.27.114

Such dedication to drive out to Alta at that early time of day.

From Rob Murphy on Wed, Aug 25, 2010 at 12:51:47 from 205.127.70.66

Well thanks Paul, but I actually work here so I have to drive down here every day anyway - just earlier on practice mornings.

From baldnspicy on Wed, Aug 25, 2010 at 23:23:46 from 72.77.116.121

That's a great workout! Feeling better?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.503.002.502.5010.50

The treadmill fartlek...

60 minutes on TM broken down into 10 minute segments plus warm-up and cool-down.

1st 10 - 7, 8, 9, 10 mph

2nd 10 - 7.1, 8.1, 9.1, 10.1 mph

3rd 10 - 7.2, 8.2, 9.2, 10,2 mph

4th 10 - 7.3, 8.3, 9.3, 10.3 mph

5th 10 - 8, 9, 10, 11 mph

6th 10 - 8, 9, 10, 11 mph

I do 2 minutes at the first 3 speeds and 4 minutes at the fastest pace. 1.5% incline on the TM except for the 8 minutes run at 11 mph when I dropped it down to 1% because I'm a baby.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

5:45 am workout with the varsity teams: We ran an easy 3 miles with a fast finish. Then some striders, drills, and core exercises. Finished with an easy 800.

I averaged 8 minute pace which is pretty good since I've been experimenting with a new trend I've been reading about in the best selling book "Chi Posin With the Tarahumara". I'm running in swim flippers while wearing the Vibram Five Fingers on my hands. Before primitive man learned to walk upright he would occasionally run on all fours while chasing wildabeasts to exhaustion. Hence the Five Fingers - I'm not quite ready to go bare handed. 

In casual conversation with other runners I'm also sure to shake my head in dismay at the poor saps who are still running in running shoes. 


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Aug 27, 2010 at 10:12:12 from 69.20.183.178

What??!?!? Is this April fool's?

From Rob Murphy on Fri, Aug 27, 2010 at 11:50:48 from 205.127.70.66

Jeff - I amuse myself and that's all that matters! Seriously, when I was typing it I was drinking a Gatorade and I started laughing until the Gatorade shot out my nose all over my keyboard. I'm my biggest fan.

I'm just making fun of the whole Chi, Pose, barefoot, vibram five finger craze. I know this guy who has been running for about 2 months and has logged maybe 50 miles his entire life. But he read Born to Run so he's an expert. The other day he was lecturing me on how stupid I am because I run in running shoes and actually replace them when they get worn out.

The fact that I've been doing this for 32 years and have circled the globe several times is cancelled out by his reading Born to Run.

From dugco on Fri, Aug 27, 2010 at 12:24:05 from 199.44.94.60

Oh, Rob - there you go inserting personal experience and common sense into the whole argument - sheesh! Can't you just let the corporate conspiracy angle play itself out for a while at least. I'm jumping on the bandwagon with a class action suit against XXooks and AsiXX for my persistent ear aches.

From Rob Murphy on Fri, Aug 27, 2010 at 12:34:47 from 205.127.70.66

Doug - have you tried hanging the Vibram Five Fingers or a pair of Crocs from your ears when you run?

It' can't hurt.

From Teena Marie on Fri, Aug 27, 2010 at 15:29:19 from 174.52.45.85

Laughing!!

Hope you got your keyboard cleaned off! :)

From RivertonPaul on Fri, Aug 27, 2010 at 17:21:12 from 67.42.27.114

I personally have received much validation and joy returning to my roots by running in my chimpanzee suit.

http://www.halloweenmart.com/media/core/FU130304_CHIMPANZEE.jpg

From Kory on Sat, Aug 28, 2010 at 01:28:06 from 72.24.26.195

That made my night thanks. Ouch ribs hurt laughing. Keep the running going and God bless you.

From Rob Murphy on Sat, Aug 28, 2010 at 07:30:01 from 24.10.248.6

Kory! You're actually reading the blog? It's great to hear from you.

We Murphys were hoping to swing by and meet you next weekend when we're in Pocatello for the half. Hopefully you will be out of the hospital by then?

From Kory on Sat, Aug 28, 2010 at 11:06:32 from 72.24.26.195

Ya love reading about my friends. I hope Jeff and you do well next week. I'm going to try and be there at the finishing line next week at the Pocatello marathon even though I'll probably cry when I watch it. Nobody in my family is doing any of the events now. My wife stopped her training because of her father's issues and isn't ready for it.

I'm out of the ICU since last night and have taken 10 steps and will have rehab today. Hopefully I can meet you next week? I do have a long road for recovery.

Has your wife said how my Father-in-law is doing? Take care.

From baldnspicy on Sat, Aug 28, 2010 at 13:51:34 from 72.77.116.121

You crack me up!! I actually tried to picture it. Well if a running coach does it... :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.007.500.000.0010.50

Very, very hard run today. The kind you just have to grind out.

First, I ran at 4 pm as I had a cross country meet this morning with my girls team - more about that later. It was 92 degrees and windy with gusts up to 40 mph, a hot, dusty, desert wind coming from the South. There was never a point in the workout when I felt good or happy to be out there.

I had planned on a progression run with each mile faster than the previous mile. Here's what happened...

10.5 miles in 1:08:00 (6:29 pace)

7:34, 6:46, 6:31, 6:27, 6:23, 6:03, 6:05 (1.02 miles), 6:03, 6:49 (massive melt down), 6:13, 3:04 - all on the hilly Sugarhouse Park road loop.

All in all I am happy about the workout and from a purely masochistic standpoint I probably got something out of it.

Now, to the super fabulous Alta Hawks cross country girls who finished second overall at the Grass Relays in American Fork today. This is a unique race with each team's top five girls running a 2 mile relay leg. The two mile course includes a total of 28 hay bales that must be jumped including "the gauntlet" - a grouping of seven hay bales in succession. The Alta girls defeated the defending 3A state champs, Park City and the defending 5A state champs, American Fork. Only perennial national power Davis High School beat my girls. We were in 8th place after the first relay leg even though my #1 girl (Carolyn) ran our fastest time.I guess a lot of teams put their fastest runner on the first leg. The duel between Alta and Park City was especially thrilling. At one point the Miners had a 35 second lead on my girls. Celeste, running our #4 leg cut it to 15 seconds, and Sierra Murri, running our anchor leg, closed with the Park City girl and got her by about six seconds.

The meet typically draws 25 to 35 teams. I'll have to check the final results to see how many were there this year.

So congratulations to Carolyn Webber, Sierra Knapp, Tiffany Morris, Celeste Gutzman, and Sierra Murri.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, Aug 28, 2010 at 22:38:41 from 174.23.163.253

well, your description of the weather during the run definitely sounds uncomfortable, but you got it done. nice job.

as for your team, congratulations to them! looks like you have a strong team with an exciting season ahead.

From jtshad on Sun, Aug 29, 2010 at 08:34:35 from 69.20.183.178

Congrats to the Alta Hawks girls team!

From Teena Marie on Sun, Aug 29, 2010 at 09:51:07 from 174.52.45.85

Insane run by you!

You girls team: WOW!!! A huge congrats to each one of them and their coach. Impressive. :)

From Steve on Sun, Aug 29, 2010 at 10:07:54 from 173.135.33.239

Congrats to the team. Wish I lived there and could come and support a few races. My high school running (only one year as a senior) gave me lessons that have carried through life. There's nothing that contributes as much to kids as what you are doing.

Keep it up!

From dugco on Mon, Aug 30, 2010 at 09:55:40 from 199.44.94.60

Great run, Rob - and congrats to the girls on what must have been a real thrill to kick off the season. Is this a non state sanctioned meet? Florida doesn't allow anything fun like hay bales or streams or real cross country courses during the season. I will keep track of your girls this year - good luck!

I take it Sierra is a popular name in them parts? We had 3 Dougs on the FSU squad when I ran there - two good ones and then me.

From Bret on Mon, Aug 30, 2010 at 10:43:31 from 64.128.133.66

Good job grinding out that workout Rob. They say that "character building" training like that will help get you through adverse racing conditions much better. In a cycling context I recall Lance beating Jan Ulrich in a time trial in the TDF in the rain, because Jan was hated to train in rainy or snowy conditions and never left his hotel to do a practice ride of the course before his turn that day for the time trial - whereas Lance claims he endured horrible weather in his training and rode the day's course before his turn to see what it was like with the wind and rain. Result of course is that Lance won and Ulrich actually crashed not realizing a particularly slick spot required a very slow approach through the turn. Anyway - next time you show up to a race in sub-optimal conditions, I suppose you can remember you've endured worse in your training.

Love the hay bale race story. The kids must have really had a blast. Congrats to them all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.008.000.000.0017.00

In City Creek Canyon.

17 miles in about 2:08. Mile splits were...

8:16, 8:41, 8:59, 7:58, 7:39, 8:24, 8:53, 8:20, 6:45, 6:17, 6:06, 6:28, 6:13, 6:19, 6:32, 7:48, 8:03

You guessed it. Up a mountain. Down a mountain. And a little back up again.

I'm tired. Three hard, quality workouts in four days is a little much. I guess I've been trying to make up for my inconsistent training lately by cramming a bunch of quality into a short period of time. Probably not a good idea.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Aug 30, 2010 at 11:21:53 from 204.134.132.225

Hey, Rob, how are you feeling for Saturday? What are your travel plans like, do you need a place to stay? Are you bringing family or heading up solo?

Give me a ring tonight to discuss trying to get together!

From Rob Murphy on Mon, Aug 30, 2010 at 15:01:30 from 205.127.70.66

Roger Jeff. Call you tonight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest and Relaxation day

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

am: Workout with Varsity cross country team plus a handful of dedicated JV runners

3 miles easy.

110 push-ups, 110 sit-ups/crunches

6 x 100 meter striders 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

am: 7 miles in 55 minutes around Sugarhouse Park. Included a handful of hard 20 to 30 second efforts. I will try to get in another workout before the cross country meet this evening.

pm: Met up with Steve Ashbaker in the gully for the Alta Cross Country teams "gully long run". Actually only 6.5 miles, but a tough, hilly run.

At our pre region meet my girls nipped the American Fork girls 32-36 to finish first in our seven team region.. Looks like it's going to be a dogfight between our two teams all year. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Sep 01, 2010 at 09:26:38 from 64.128.133.66

Are you still doing the half-marathon race this weekend Rob?

From Rob Murphy on Wed, Sep 01, 2010 at 10:31:36 from 205.127.70.66

Yes, the Pocatello Half this Saturday. Heading up on Friday.

Jeff Shadley ran a marathon last Saturday in 2:48. "Takin' it easy" he told me. Now if he beats me this Saturday I'll feel even more pathetic.

From RivertonPaul on Wed, Sep 01, 2010 at 12:09:54 from 67.42.27.114

Good luck at the meet.

From jtshad on Wed, Sep 01, 2010 at 12:12:46 from 204.134.132.225

Dang, you throw down a challenge...I thought we would be running buddies now we are competitors! ;-)

Looking forward to running with you! See you on Friday/Saturday!

From Rob Murphy on Wed, Sep 01, 2010 at 12:28:46 from 205.127.70.66

Jeff, I'm not going to start talking trash on the blog or making jokes about your mama.

Really though, I generally consider myself capable of running in the 1:17 to 1:18 range on a flat course. But I'm not sure about Saturday. Injury and inconsistency have been a problem. But I'm feeling pretty good now and have managed some pretty decent workouts lately.

We will see.

From jtshad on Wed, Sep 01, 2010 at 15:01:49 from 204.134.132.225

What about my momma? Just busting your chops, no worries my friend!

Let's work together and get your goals or better! I ran this a couple of years ago in 1:15:30ish so it can be a fast course.

From baldnspicy on Wed, Sep 01, 2010 at 21:29:05 from 72.77.116.121

Good luck, Rob! I'll look forward to the race report. You're a speedy guy. I'm sure you can take Jeff. Don't tell him I said that, though. :-)

From steve ash on Thu, Sep 02, 2010 at 13:36:22 from 64.134.226.103

Thanks for the run and the company yesterday Rob. By the way, I met up with a guy this morning who is 50 and has run 2:21 back east. We talked for a bit, nice guy but I got the feeling he was enjoying his early morning solitude so I went the other way after awhile. But I hope I meet up again with him as I would really like to get a club formed here in Sandy like we talked about.

No discredit at all to Jeff, but I do think you can pull this one off. If Jeff had not run a marathon recently I think you would have more of a struggle. A real battle to the finish. Good luck buddy..

From Rob Murphy on Thu, Sep 02, 2010 at 14:39:38 from 205.127.70.66

Thanks Steve. Honestly, I'm just looking forward to some good competition with some different guys than here in Utah. If anyone can pull off a speedy half the week after a marathon it would be Jeff. I know I couldn't do it, but with the miles Jeff runs I think he can.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

Rested today. Probably ran a half mile in the park in front of Crescent View Middle School while timing intervals at XC practice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran 4 miles in 32 minutes with my cross country team at 5:45 am. Wanted them to get in a little more miles this morning since I'm basically giving them the afternoon off. The whole team is playing ultimate frisbee with my assistant coaches. I don't like to be present at "workouts" like that because I don't ever want my runners to associate me with fun and frivolity. Only pain and suffering.

I'll be bolting up I-15 to Pocatello as soon as school lets out at 2:30. Abby and Andy are really excited about going on vacation. I know it's Pocatello, but we are staying at a hotel with a pool. Also, their will be Fruit Loops at the continental breakfast and Ann never buys sugary cereal - so that's big excitement as well. Packet pickup tonight, probably spaghetti at the Olive Garden and race at 8 am tomorrow. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Sep 03, 2010 at 09:59:56 from 204.134.132.225

See you this weekend! I didn't know Poky had an Olive Garden, it must be really new!

From Bret on Fri, Sep 03, 2010 at 10:10:24 from 64.128.133.66

Good luck Rob - have a great race and great time this weekend.

Heading up to Atlanta with my youngest for the Atlanta Cup soccer tournament.

From baldnspicy on Fri, Sep 03, 2010 at 10:36:16 from 167.164.3.140

Good luck this weekend, Rob!

From Rob Murphy on Fri, Sep 03, 2010 at 10:45:10 from 205.127.70.66

No Olive Garden!

That's it. I'm not going.

From RivertonPaul on Fri, Sep 03, 2010 at 11:37:39 from 67.42.27.114

Have a great race this weekend.

From jtshad on Sat, Sep 04, 2010 at 19:02:25 from 69.20.183.178

I am glad the hotel worked out to your kids expectations.

Race: Pocatello Half Marahon (13.1 Miles) 01:17:53, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.0013.100.0014.10

It should be noted right off that I finished second overall in this race and second in the Masters division as Jeff Shadley is also an old guy and beat me by something like 25 seconds. They were nice enough to give me the Masters award since Jeff got the overall.

This was a GREAT race. They really go all out to make every runner feel appreciated. The race director and all the volunteers were really special. Free bags of Idaho potatos to every runner! They don't offer prize money so all the top Utah guys skip it even though it's a really nice race and an easy 2 1/2 hour drive from Salt Lake. That's ok though as it allows guys like me to dream about winning a legit race.

Met Jeff at the starting line before the 8 am start. First time meeting in person after lots of emails and phone conversations (Oh yeah, I forgot to mention, Jeff was able to get my family a free room at the Marriot Town Place Suites which was really, really nice of him). I have to admit that the opportunity to race Jeff was one of the big reasons I decided to go up to Idaho and run this race. Being out of Utah facing different competition was fun. I would say that I was not optimistic about winning the race, but I was hopeful. As I've mentioned before, my training, with injuries and such, has been really inconsistent lately. But I've also had some really great workouts in the last couple weeks that gave cause for some optimism. Honestly, nothing would have really surprised me today.

Mile splits: 5:28, 5:45, 6:01, 6:12, 5:51, 5:47, 5:52, 6:02, 6:22, 5:55, 5:52, 6:05, 5:55,

The course was fairly challenging after all the downhill Utah courses I'm used to. It required a lot of focus to maintain a fairly consistent pace on the gradual, but pretty long, uphills.

I stayed a few yards behind Jeff for the first three miles but I didn't like my breathing so I backed it down a bit and Jeff opened up a hundred yard lead or so (before that we passed Teena Marie from the blog who was running the marathon. She cheered us on with great enthusiasm which was great for someone fifteen or sixteen miles into a marathon).His lead on me stayed pretty much the same until about mile ten. At times I would feel like I was getting into a nice rhythm and was actually closing the gap. I told myself that maybe his legs would be a bit dead after his recent marathon and that maybe he'd drop back to me.

Then, coming out of the mile 10 water/gatorade stop area I couldn't see Jeff up ahead anymore. I thought "what the hell, did he throw in some kind of insane surge or something"? For about a mile I strained to see him up ahead. Then I glanced behind and saw him about 30 yards behind! Wierd, because I hadn't passed him. Turns out Jeff was suffering from some GI issues and had to duck into a potty at the aid station. Not enough issues to keep him from opening close to a 30 second lead over me over the last couple miles though.

Still, cool to finish second to such a tough runner. The finish line was great. Lots of games for the kids plus a great public swimming pool and zoo complex. Great food and bevereges at the end. Super nice trophy that weighs about 20 pounds and will look great above my fireplace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Sep 04, 2010 at 18:55:46 from 69.20.183.178

Rob, it was great to finally meet you and your family in person! Thanks to Ann for her advice on my GI issues.

You ran a great race and really pushed hard on a very fair and challenging course. When I came out of the POP and saw you I thought you were going to pull away, you looked strong.

Glad you made it home safely! Looking forward to more conversations with you and opportunities to run with you!

From Rob on Sat, Sep 04, 2010 at 19:33:45 from 204.15.86.95

Nice job Rob. It makes me want to be 40 so I can be as fast as y'all. :)

From Bret on Sat, Sep 04, 2010 at 19:39:17 from 206.53.153.157

Great race Rob and Jeff. Would have been fun to watch you guys out there. Congrats!

From dugco on Sat, Sep 04, 2010 at 20:06:20 from 68.35.221.180

Well done, Rob - nice win, Jeff. Ya know, Rob, a little more attentiveness on your part and its real easy to lock someone in a port-o-let... just sayin.

From Scott Ensign on Sat, Sep 04, 2010 at 21:55:08 from 67.41.171.223

way to go Rob, it is really great to see a couple of over 40 guys take the top two! maybe they need to redine masters as 50 and over. at least in 13 months, that would work well for me...

anyway you guys are awesome.

From Matt on Sun, Sep 05, 2010 at 00:16:53 from 98.202.72.183

Nice work here Rob. I'm taking it you couldn't have been to injured.

From Teena Marie on Sun, Sep 05, 2010 at 01:23:16 from 174.52.45.85

Rob, seeing you and Jeff fly by was definitely one of the highlights of my race. You both looked INCREDIBLE!!! Beyond impressive.

Congrats on another win! Seems that injuries really don't slow you down! ;)

Also, it was great to meet you in person and your beautiful wife and kids. Very cool that the whole family came. :)

Congrats again!!!

From Jon on Sun, Sep 05, 2010 at 09:17:46 from 98.71.139.73

Excellent work, Rob. Congrats. Very even pacing.

From Rob Murphy on Sun, Sep 05, 2010 at 09:23:57 from 24.10.248.6

Rob - Thanks. But I'll be 46 next month.

Doug - If I had known he was in there I definitely would have tried to surge and open up a bigger gap so you're definitely right about the attentiveness part.

Scott - Thanks a lot. But I'm pretty sure you're not far behind - and a couple years older too. Right?

Matt - Good to hear from you after your fast half marathon. No, the injuries are better I think. They did set back my training though.

Teena Marie - Thanks again. It was great to meet you too.

From Kory on Sun, Sep 05, 2010 at 11:24:50 from 24.116.159.75

Great job on the race. If you really have enough after the Century Hill you can really turn on the speed. Century Hill will wipe out most of the runners.

What a great performance you did and very impressive second overall. Your a great athlete. Keep up the great training and you will keep seeing amazing results. Your a coach and already know that :-).

I really wish I could have met your family and you it would have been good fellowship. My white blood count still won't allow me to go anywhere even though I almost had feelings of sneeking out of the house to be at the finishing line.

Enjoy your wonderful accomplishment you've earned it.

From Rob Murphy on Sun, Sep 05, 2010 at 12:12:36 from 24.10.248.6

Kory - thanks so much. I really appreciate that.

From RivertonPaul on Sun, Sep 05, 2010 at 14:52:30 from 71.213.51.214

Way to go.

From baldnspicy on Sun, Sep 05, 2010 at 20:23:02 from 72.77.116.121

Great job, Rob! An inspirational report considering the injuries you've had to work through. That's gotta be exciting to finish so close together. Big props to the race organizers for giving you the Masters win as well. That's very cool for the top two to be "over the hill." Way to kick those young guys!

From Smooth on Tue, Sep 07, 2010 at 13:52:28 from 174.23.160.38

CONGRATS on winning the masters on a tough course! VERY AWESOME!!!

From Mark on Sat, Sep 11, 2010 at 23:32:08 from 173.168.88.68

Congratulations on a great race and 2nd overall and masters win. That was nice of you to let Jeff win overall :)

That's great that you two had a chance to compete in the same race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Woke up this morning with a fair amount of soreness in my legs following yesterday's race. Definitely a sign of the lack of consistent mileage in my legs. By comparison, I ran the Salt Lake Half in April in 1:15 plus seven more miles after the race, and had no soreness the next day.

Ran 7.25 in 55 minutes around Sugarhouse Park.

Drove up Little Cottonwood Canyon with the family and did a lot of hiking in the mountains around Snowbird. It was unbelievably quiet and beautiful up there.

Hmmm...maybe not. I just checked my blog from April and apparently I was sore the day after Salt Lake. I guess I'm just old. Or maybe half marathons run hard are simply hard?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Sep 06, 2010 at 08:03:36 from 69.20.183.178

Nice job getting out with the family. I took a break today to let my insides have a rest and instead spent the day walking around the East Idaho State Fair in HOWLING winds (30mph+ consistent!)...good thing we weren't racing today!

Great job on Saturday, here's to a quick recovery from the hard effort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

am: About two miles at cross country practice in Murray Park. Mostly measuring a course with my Garmin and timing intervals.

pm: Three miles on the elliptical plus some fairly hard lifting and plyos. Good workout.

After the gym I went to Maggie Moos with Abby and Andy for ice cream and then to the playground at Fairmont Park. Grillin outside tonight with some of the neighbors.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.003.000.0011.25

Managed to get my favorite run in one more time. Met my varsity girls team up at Alta Ski Area after school. As usual, ran up the Summer road to Albion Basin and around the campground seven times.

Ran the first 9 miles in 1:14:35 (8:17 pace)

Mile 10 - 6:17

Mile 11 - 6:37

11.25 miles in 1:29:18

I really appreciate this run at this time of year. The snow can fly at any time burying my favorite run in 500 inches of powder until June.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Sep 08, 2010 at 09:16:41 from 64.128.133.66

That's sounds very cool Rob. What is the altitude at your highest point in the run? Would love to try that sometime.

From Rob Murphy on Wed, Sep 08, 2010 at 09:34:09 from 205.127.70.66

The run starts out at 8500 ft. and goes up to about 10,000 ft. over a 3.5 mile climb. The campground loop is .6 miles around and is half uphill and half downhill.

So it works out like this...

3.5 miles uphill, 4.2 miles rolling, 3.5 miles downhill. All on trail/dirt road.

Even though I do most of my runs at about 5000 feet, I really feel the difference up there.

From Bret on Thu, Sep 09, 2010 at 09:03:34 from 64.128.133.66

Wow - I can see why that is your favorit run. Sounds very cool and challenging.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

am: Easy three miles with varsity runners.

105 push-ups, 120 crunches, core strengthening exercises. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Wed, Sep 08, 2010 at 17:11:39 from 70.58.141.75

105 pushups! Now I feel like a total slacker!

From Colby Park on Thu, Sep 09, 2010 at 06:35:13 from 208.79.15.162

Rob, thanks for the message. Things may slow down for me here soon, I am tasked with our Company 100% for the month and that isn't easy, especially being deployed.

Tomorrow I am running in the FOB Shank Labor Day 10k...not sure what to expect. Hopefully in the low 40s.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

am: 4 mile run with cross country team. Very windy. And dark.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From RivertonPaul on Thu, Sep 09, 2010 at 15:07:21 from 67.42.27.114

Looks like you are just plugging along fine.

From allie on Thu, Sep 09, 2010 at 20:35:21 from 174.23.163.253

windy, dark and warm -- pleasant enough.

windy, dark and cold -- not a chance.

From Teena Marie on Fri, Sep 10, 2010 at 00:49:01 from 174.52.45.85

Temps/conditions were absolutely perfect this evening!

Looking at your week and it seems that incredibly fast half you ran didn't take much of a toll on you!

Nice. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven easy miles with some fast striders at the end.

It was a great night for the Alta cross country girls. They finished 3rd out of 37 teams at the Murray Invitational. 4A Ogden and 5A Davis beat us, but we are closing the gap.

I had only a 21 second gap between my #1 and #5 runners. My 1, 2, and 3 ran 19:03, 19:04, and 19:05 on the 3 mile course. How's that for a tight grouping?

Got in a wreck on my way home from the meet at about 8 pm last night. Rear ended as I stopped for pedestrians in a cross walk. My 1994 Accord might be totaled though. Sad. Ann and the kids came and got me as the wrecker was towing my car - both kids were crying over the death of the "put-put" as they call my car.

It was a car load of teenage girls who hit me. My own students no less! I knew they hated me but...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, Sep 11, 2010 at 09:49:20 from 74.177.96.10

That stinks- hope everything ends up ok.

From Bret on Sat, Sep 11, 2010 at 19:55:46 from 216.234.133.229

Bad luck on the car wreck - hope no one was injured. Great results from your girl's team! So they run 3 miles instead of 5k?

From jtshad on Sat, Sep 11, 2010 at 20:12:33 from 69.20.183.178

Sorry about the accident, I hope everyone is ok, that is more important than a car.

From Rob Murphy on Sun, Sep 12, 2010 at 19:00:57 from 24.10.248.6

Thanks guys - yeah, everyone was ok. The paramedics came and shined lights in my eyes and asked questions like "if I have 2 quarters and a dime, how much money do I have"? My chest is still sore from the seatbelt. But that's it.

The girl who hit me was really embarassed to have crunched her teachers car. I'll have to go easy on her in class for a while!

Race: Alta Peruvian 8k (5.04 Miles) 00:24:44, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.005.006.00

I had a great time at the Alta Peruvian Downhill Dash and Bar-B-Q Bash.Woke up this morning feeling like I ran a marathon instead of an 8k. As usual, we had a great time afterwards socializing with the rest of the runners who were staying over night at the lodge.

We met Steve Anderson and his two daughters who are the same age as my kids. Ann watched the kids as Steve and I raced. "Your dad is faster than our dad", my daughter Abby said to Steve's kids as we passed them on the side of the road at the first mile. Ouch! Here are my splits as they popped up on my Garmin...

1.02 - 4:47 (Steve ran a 4:32 I think - what can you do?)

.99 - 5:01

.98 - 4:58

.98 - 5:06

1.07 - 4:42

I was hitting the split button every time I hit a mile marker and then at the finish. I attribute all the .98's to my efficiency at hitting the tangents on the way down the mountain. I'm pretty psyched about the 4:42 for the final 1.07. Although I can't say I was at the time. I was actually hoping to sort of cruise the last mile, but the races first woman was closing fast. She forced me to suffer greatly the last mile to beat her. Finished 6th just like last year and second to Steve in the Masters division just like last year. Won a free night this ski season at the Peruvian along with dinner and breakfast plus $100.00. Pretty cool.

This morning (Sunday) we went for a couple mile hike through Albion Basin to Cecret Lake with Steve and his family. Lots of fun. Did some rock climbing along the way and tried unsuccesfully to keep the kids, especially Andy, from falling into the lake. Didn't check out of the Peruvian until around noon today.

I never can figure out why only about a hundred people do this race. Probably the downhill pounding that reduces your quads to mush.Everything about the race is first rate though - it's so much more than just another road race.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Sun, Sep 12, 2010 at 16:52:25 from 68.35.221.180

Cool - sounds like my kinda race... well the Bar-B-Que and downhill aspects anyway. Nice job with the Garmin accuracy. Oh, and the running as well.

Major bummer on the car wreck - I'm thinking 16 years is a good run for any vehicle though.

From Teena Marie on Sun, Sep 12, 2010 at 16:59:53 from 174.52.45.85

Abby's comment has me laughing big time!!! SO FUNNY!!!!

DANG!!! That is sickening fast!!!

Congrats on another amazing race, cool prize and money.

Enjoy your Sunday. :)

From Seth on Sun, Sep 12, 2010 at 21:36:01 from 67.177.37.10

That's crazy fast, even for a downhill course! I was at Snowbird on Saturday, and was wondering what the finish line was for.

From Jon on Sun, Sep 12, 2010 at 22:41:57 from 98.71.185.47

Dude, just a crazy fast race. Fun times.

From jtshad on Mon, Sep 13, 2010 at 08:31:30 from 69.20.183.178

Wow, you did great. Congrats on a fast time and a fun family trip. I wish we could have been there with you and Steve and your families, we will have to plan a running get together some other time.

From RivertonPaul on Mon, Sep 13, 2010 at 11:26:33 from 67.42.27.114

Nice job, I ditto the crazy fast awe.

From baldnspicy on Mon, Sep 13, 2010 at 20:29:06 from 72.77.98.144

You're one speedy "old" guy! (I won't be a "Master" for another couple weeks so I can say that.) Looks like you guys provided the fire for the BBQ!

From Bret on Tue, Sep 14, 2010 at 09:46:26 from 216.234.133.229

Great race report Rob. The event sounds really enjoyable. Certainly surprising that it is not more popular with all it has to offer. Looks like you may have gone a bit faster than last year.

From Smooth on Tue, Sep 14, 2010 at 15:29:14 from 67.41.235.104

WOW! What a great race and fun time with family! CONGRATS on winning the cool prizes! Yes, Abbie is right...and check out those PERFECT tangents! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

5:45 am with the cross country team. 4 easy miles, 4x100 meter striders, skipping and bounding, push-ups and sit-ups.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Glory in the long run on Thu, Sep 16, 2010 at 00:25:58 from 71.219.29.145

I can second the feeling of Alta 8K being a marathon. I felt pretty good the day after but sore and sorer in the days following. The race is worth it but I know my brother doesn't bother with it anymore cause he'd rather run a real marathon than something that only feels like it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

5:45 am: Best Buy Loop (6.5 miles in 49:47) during cross country practice.

I only had the team run four. Provo Invitational tomorrow night. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Fri, Sep 17, 2010 at 14:52:13 from 174.52.45.85

Best of luck to your team tonight! :)

From allie on Fri, Sep 17, 2010 at 15:49:05 from 174.19.51.35

go team alta!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles easy at 7 am. We're having a late Summer heat wave - 94 tomorrow! Wierd.

Andy's 5th birthday party today. A pile of pre-schoolers are set to show up in an hour or so. Not much football today for me.

I'm pretty fired up about my Furman Paladins taking on the old ball coach and his Gamecocks (13th ranked) this afternoon. The last time Furman played South Carolina was 1982 - Furman won 28-23. It could happen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Sep 18, 2010 at 19:40:59 from 96.228.230.35

Happy Birthday Andy!

Go Furman!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles in 1:14:30. I managed to get out early which I love to do on Sunday mornings. No traffic, very quiet. With no immediate race on the horizon, I'm enjoying the easy runs with no real purpose other than my own enjoyment and to keep from getting fat.

After church this morning I'll probably take the kids up to Park City to escape the heat.

Furman lost to South Carolina 39-19. Managed to keep it fairly respectable I think. On the bright side, the Utes crushed New Mexico and Florida State crushed BYU.

There aren't any BYU fans on this blog are there?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Sun, Sep 19, 2010 at 11:13:28 from 174.19.55.35

Oh man ... you are bad ... but I am laughing almost uncontrollably. :)

Sounds like a very nice run. :)

From jtshad on Sun, Sep 19, 2010 at 11:16:03 from 69.20.183.178

Nice run, enjoy the day with the family!

My alma mater, Idaho, had a good day, beating UNLV 30-7!

From allie on Sun, Sep 19, 2010 at 12:25:27 from 174.19.51.35

BYU? never even heard of it.

From Jon on Sun, Sep 19, 2010 at 13:31:10 from 98.84.70.166

What is BYU? I'm a Furman fan, now!

From dugco on Sun, Sep 19, 2010 at 22:19:53 from 68.35.221.180

Oh man, Rob. Quick story from FSU country... one of our parents is a doctor and was on call yesterday. During the XC meet, he was sharing with us how he hates gameday duty because the emergency room pretty much explodes with bumps and bruises and lacerations and stomach pumpings after the game. He anticipated a bit less of a problem this game due to the influx of kinder, gentler BYU fans - I'll let you know how it went for him.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.005.000.0010.25

Another 10.25 miles today. Nice run in the mountains at Alta.

Went to Big Apple Pizzaria on 33rd South for Andy's birthday. The do these little free pizzas for kids.

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

Rough day so far today. Woke up this morning not feeling good at all. Barely got myself dressed and out the door for cross country practice at 5:45. As soon as I got out of the car I spent about five minutes throwing up in the parking lot here at school (good thing I keep a toothbrush and toothpaste in my desk drawer!). Decided to bag the morning run. Skipped the am faculty meeting too. Instead, I went into the school nurses office (actually, the room where the school nurse would be if we had one here in Utah, which we don't. Expensive you know). There is a cot in there and I fell asleep for about an hour and a half. Woke up feeling much better, but unsure of my surroundings. Drove to a convenience store and got some gatorade and managed to keep it down along with a banana.

Feeling a little better now. Gave the kids and essay to write so I don't have to exert myself.

Topic: "George Washington was our most pear-shaped founder. Discuss the significance of this fact."

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Tue, Sep 21, 2010 at 14:12:10 from 161.38.218.168

yuck. sorry about the sickness.

essay topic -- ha! best teacher ever.

From steve ash on Tue, Sep 21, 2010 at 14:17:20 from 205.124.145.254

Something didn't agree from last night? Feel better soon..

From Rob Murphy on Tue, Sep 21, 2010 at 14:19:18 from 205.127.70.66

Allie - Thank you. I just added that it's a good thing I have oral hygiene stuff in my desk. I really like your comments and would comment more on your blog were it not for the 74 people already there.

Great race Saturday by the way.

From Rob on Tue, Sep 21, 2010 at 14:41:34 from 72.254.127.226

I'm not sure if I feel worse for you or your students. :) Wasn't Benjamin Franklin a founding father? He's pretty darned pear shaped.

http://en.wikipedia.org/wiki/Benjamin_Franklin

From jtshad on Tue, Sep 21, 2010 at 15:14:23 from 204.134.132.225

Did any kids see you puking...now that would be a story around school!

How about Jon Adams, he was a bit rollie-pollie too! Come to think of it, maybe the founding father's could have used some PE time!

From Bret on Tue, Sep 21, 2010 at 21:05:30 from 96.228.230.35

Hope you get to feeling better Rob. Might have picked up a bug from all those little ones around for Andy's party. Great Esssay topic btw!

From baldnspicy on Tue, Sep 21, 2010 at 22:28:52 from 72.77.98.144

Jimmy Carter was shaped like a peanut and Ronald Reagan was shaped like a jelly bean. There's two more essays for you.

From Teena Marie on Wed, Sep 22, 2010 at 00:44:09 from 174.23.122.157

Hope you are feeling better.

How were the essays? :)

From Steve on Wed, Sep 22, 2010 at 14:33:59 from 12.230.31.244

You are awesome..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sick

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Still not feeling so good. Managed three miles with the team this morning though. It was in the high 40s this morning but I was still clammy and sweaty. Just generally lethargic. I really hope to feel better this afternoon.

Oh, and something I have to share. I got a new car last night - a HYBRID Honda Insight. Did I mention it's a HYBRID? Part of owning a HYBRID is feeling superior about it. My new HYBRID really contributes to my feeling of self worth because it just says awesome things about me as a person and places me on a higher moral plane.

PM: went to gym after a short cross country practice. 1.25 mile warm-up on the treadmill. Weights

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Thu, Sep 23, 2010 at 10:18:56 from 72.254.127.228

I feel better about myself just knowing that I know someone who owns a Hybrid.

From Bret on Thu, Sep 23, 2010 at 14:22:47 from 64.128.133.66

Nice Rob - will you be purchasing a reusable grocery bag to take in your HYBRID to you next shopping visit to Whole Foods too?

From Rob Murphy on Thu, Sep 23, 2010 at 14:47:25 from 205.127.70.66

I have several bumper sticker options to choose from courtesy of a colleague of mine...

"Gun Control: The Beginning of Tyranny"

"Fight The Oppressive Liberal Establishment"

"Friends Don't Let Friends Vote Democrat"

"Don't Mess With Texas"

Since most HYBRIDS come standard with the Obama bumper sticker. I thought I'd go for irony.

From dugco on Thu, Sep 23, 2010 at 15:55:01 from 199.44.18.53

How 'bout...

Save the Planet? I'm Saving $$

Screw the environment, my portfolio is in batteries.

From Bret on Thu, Sep 23, 2010 at 16:13:45 from 64.128.133.66

The last one from Doug gets my vote!

From allie on Thu, Sep 23, 2010 at 21:00:53 from 174.19.51.35

"i ♥ sean hannity"

From Rob Murphy on Thu, Sep 23, 2010 at 22:01:43 from 24.10.248.6

Allie - how do you type the little heart?

From dugco on Thu, Sep 23, 2010 at 22:11:01 from 68.35.221.180

Not sure what the key combo is for heart... this is the only one I know



From allie on Thu, Sep 23, 2010 at 22:13:34 from 174.19.51.35

alt + 3

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

7.75 miles in 58 minutes while Abby was at swim practice. I really wanted to get 12 or 13 in today, but time just got away from me today.

Up at 2 am tomorrow to take my team to Boise for the Bob Firman Invitational. We are sharing a charter bus with Bill Cobler's East High team. Should be a long day, but fun.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Fri, Sep 24, 2010 at 22:24:13 from 68.35.221.180

Good luck, Rob - let us know how it goes. The bus ride, that is - ugh.

From Rob Murphy on Fri, Sep 24, 2010 at 22:31:42 from 24.10.248.6

What? Eleven hours on a bus with 50 teenagers doesn't seem like the best way to spend a Saturday to you?

Good luck to Travis and his team as well.

From Teena Marie on Sun, Sep 26, 2010 at 11:39:56 from 174.23.122.157

How did it go?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four  miles between races in Boise.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

16.25 miles in 2:02:37 (7:33). First 10 miles was on the roads around Sugarhouse Park and East Salt Lake. Last six on the wood chip path at Liberty Park. Saw Utah Jazz center Mehmet Okur running at the park as well rehabbing his ruptured achilles. Jogged with him for about 50 yards and wished him luck.

My girls did a good job at Bob Firman considering the circumstances. They were up at 2 am for the six hour bus ride to Boise. Barely got the the meet in time to pick up packets, hand out numbers and chips and get in a short warm-up. No time to check out the course. Meanwhile, our chief competition all traveled up the night before, lounged around the hotel until 9am, had a good breakfast, and were at the course in plenty of time to relax beforehand. Still, the girls finished 5th out of 18 teams in the Varsity Elite race. Counting the teams in the two other varsity races, they were 5th out of 84 teams. Ryan Fuller ran a 17:04 in the boys elite race after a week of battling bronchitis.

It occurs to me that some people might think "what kind of stupid coach gets his team up at 2 am for a 300 mile bus ride to compete against some of the best teams in the country when those teams went up the night before and are rested"? See, the thing is, our school district allows each team only one overnight trip per year. We are using ours for the Nike Southwest meet in Tempe, Arizona in November. Other districts (Davis, Park City, Ogden) don't have those restrictions.So, if I want my team to race the best teams from out of state, I have to deal with these restrictions and hope for the best.

We didn't get home from Boise until 1 am this morning. Very tired today. Now, to enjoy my one day weekend.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sun, Sep 26, 2010 at 15:49:05 from 96.228.230.35

Nice race report for your team Rob. Too bad you cannot get an exemption from those restrictions regarding overnight travel.

From dugco on Sun, Sep 26, 2010 at 17:27:14 from 68.35.221.180

Given the circumstances, I'd say the girls did extremely well. Congrats, coach. I'm sure the girls enjoyed the bigtime meet experience. Will no doubt be good for them in the long run... so to speak.

From jtshad on Sun, Sep 26, 2010 at 18:03:59 from 69.20.183.178

Congrats to the team! I have heard that is a great race over in Eagle! Glad you had safe travels.

From steve ash on Mon, Sep 27, 2010 at 08:37:04 from 64.134.236.65

Rob, But did you enjoy the trip? Definitely sounds tiring though..

From baldnspicy on Tue, Sep 28, 2010 at 22:58:59 from 72.77.68.219

Congrats to you and your team! That shows some serious dedication and props to you for working with what you've got. Just like training for your peak race, sometimes you have to do some not so fun races & workouts leading up to it, knowing that it will make you better for the race you're really training for. Sacrifice comes in many packages.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles in 1:17:08 (7:21) out and back on the Porter Rockwell Trail with Ryan Fuller, Tyler Ross, Brandon Gardenhire, and Brad Biggs - my top four guys.

88 degrees!

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

Two easy miles on the treadmill plus some really hard lifting. Lots of plyo box jumps. Legs are rubbery now.

Off to parent-teacher conferences until 9 pm. Fun. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Early in the morning. Seven miles in 55:27 around Sugarhouse Park. More p-t conferences tonight, so won't see my kids for the second day in a row. Bummer.

Pretty sore from the weights yesterday which is a good thing. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

It was a beautiful day today an I hated being confined to my classroom so I busted out. Ran 6.5 miles in the gully between my 2nd and 4th period classes. I'll probably run a few more tonight at cross practice.

Mostly timing intervals on the state meet course at Sugarhouse Park in the pm.

I'm a little cranky with the new Powerade Fab 50 national cross country rankings that came out yesterday. The Park City girls got ranked (32nd in the US I believe) and we did not. We've had a really close rivalry with them all year and have beaten them twice. Yet we didn't get a mention.

Oh well, we're going to the Park City Invitational on Saturday and I assume they will be there. We can put up or shut up.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

I'm 46 years old today. Officially in my "late 40s". Nice to have the day off from work.

I ran seven in 54 minutes early this morning. After that, I walked with Abby to school and jogged the half mile back home. Ann and I dropped Andy off at preschool and then went to Alta High for 9:30 am cross country practice. Just had the kids do a couple easy miles then some ATP regeneration speedwork. Then Ann and I went to breakfast at Mimi's on State Street by the Southtown Mall. Sort of a breakfast date with the schools doing the babysitting.

PM circuit/strength training workout:

1 mile warm-up on treadmill

1 x 30 push-ups, 1 x 25 incline sit-ups, 1 x 8 pull-ups, 1 x 10 back extensions with 45 lb. plate, 1 x 15 dips, 1 x 25 hanging leg lifts, 1 x 8 chin-ups, 2 x 12 plyo box jumps onto a 30 inch box, 1 x 10 back extensions with 45 lb plate, 1 x 30 push-ups, 1 x 30 v-crunches, 1 x 8 pull-ups, 1 x 12 single leg box jumps (each leg) on 14 inch box, 1 x 10 back extensions with 45 lb. plate, 1 x 25 calf raises with 110 lbs., 1 x 30 crunches, 1 x 10 dips, 1 x 20 calf raises with 110 lbs., 1 x 30 push-ups, 1 x 15 one-arm dumbell cleans with 30 lbs., 1 x 25 incline sit-ups, 1 x 12 deadlift with 125 lbs., 1 x 25 push-ups, 1 x 15 back squats with 145 lbs.

1 mile cool-down on treadmill

This is pretty much the strength training workout I have done, with some variations, for the past year and a half. I think it's one of the reasons for the improvement in my half-marathon and marathon times the past couple years. I think it builds a lot of strength and muscular endurance without adding bulk and weight which could be detrimental to my running. In fact, my weight is down from 5 to 7 pounds since starting this workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Fri, Oct 01, 2010 at 14:25:19 from 174.19.51.35

happy birthday! october is a good month.

From dugco on Fri, Oct 01, 2010 at 14:33:15 from 199.44.94.181

Happy Birthday, Rob. So, Utah schools give teachers their birthday off eh - thats so cool! Or maybe its an LDS thing, or one of those teacher planning day deals?

Any way you shake it, enjoy your day old man.

btw - those of us in your boat like to call 45-47 the "mid 40s"

Carry on

From Rob Murphy on Fri, Oct 01, 2010 at 15:21:27 from 24.10.248.6

Thanks Doug and Allie.

Doug - It's called a "parent-teacher comp day". In return for working 13 or 14 hour days on Tuesday and Wednesday for parent-teacher conferences, we get Friday off. Not a bad deal.

From Bret on Fri, Oct 01, 2010 at 15:24:06 from 64.128.133.66

Happy Birthday Rob - thanks for the chat yesterday, was very helpful.

Was that Mimi's cafe you went to? Food is pretty good there isn't it?

From steve ash on Sat, Oct 02, 2010 at 11:58:05 from 64.134.236.135

Happy B-day! Drink beer, watch movies and enjoy:)

From jtshad on Sat, Oct 02, 2010 at 17:00:06 from 208.117.127.110

Happy birthday! I echo Steve's sentiments!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

am: 2.25 miles around the cross country course at the Park City Invitational.

Went to the race anticipating a showdown with #36 in the nation Park City and my Alta girls. Everything went pretty much as I had hoped - all my girls ran great with the exception of my #1 runner, Sierra Knapp, who rolled her ankle badly at the 1/4 mile mark and hobbled the entire way finishing as our #5 runner. She ran a really courageous race, and a mere freshman. I figure it cost us about 17 points. Park City got us 71-81. Today's race was a hilly 3 miles at 7000 feet! My #1 girl, Carolyn Webber finished 4th overall in 19:13.

I guarantee anybody that if you lined my girls up with the supposed national top 50 according to ESPN Rise that they would finish nowhere near 50th.

 

pm: 10 miles in 1:13:55 (7:23) around Sugarhouse.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sun, Oct 03, 2010 at 14:11:03 from 70.151.12.66

They are doing great! Those meets are tough. I love that strength training program you are on. I'm going to steal some of it..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.100.000.000.0021.10

21.1 miles in 2:38:51 (7:32). Mostly around the neighborhood and Sugarhouse Park. Paid special attention to running the downhills in the park hard.

Began the run at 3 pm because I actually wanted to run in the heat. We've had several straight days of all time highs here in Salt Lake. Close to 90 everyday. About halfway through the run the cold front that is supposed to make our weather more Fall like came in. The temp dropped about 15 degrees in about 10 minutes.

Well, I talked myself into doing this Grand Canyon rim-to-rim-to-rim run next Monday with Jon Allen and a couple other guys who are veteran champion type trail ultramarathoners. Apparently this run is close to 50 miles.

I'm very excited about this, but a little apprehensive. I like to think the apprehension proves that I'm not a COMPLETE idiot. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Oct 03, 2010 at 22:51:57 from 69.20.183.178

Nice run! That is so cool that you are going to do the R2R2R next week, I so wish I could join you guys but it just won't work for me with the timing. Call me afterwards and tell me all about the experience!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

Kind of a wierd workout today. Mostly because the gym was so crowded that I couldn't get a treadmill, so I used what was available. Had to do the gym as I had Andy with me while Abby was at swim practice.

125 floors on the stair-master

2 miles on the e-lip-tickle

3.25 miles on the treadmill in my nifty new Brooks Cascadia trail shoes.

Great dinner tonight of ribs, broccoli, and baked potato. Now for a family walk around the neighborhood to look at halloween decorations. It's chilly, blustery, Fall-like.

Got a new used George Sheehan book today from Amazon - "This Running Life", For you new runners, Dr. George Sheehan was for many years a regular columnist for Runner's World back when it was still a magazine for serious runners. He was sort of the philosopher of the first running boom back in the '70s. Any book of his you can pick up is gold.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Mon, Oct 04, 2010 at 22:08:50 from 174.23.212.84

I'll have to try out his books; thanks for the tip.

From baldnspicy on Mon, Oct 04, 2010 at 22:40:09 from 72.77.68.219

Yeah, thanks for the tip on the book! I've got it reserved at the library. :-)

From Rob Murphy on Mon, Oct 04, 2010 at 22:58:27 from 24.10.248.6

Kam, Wes - the place to start with Sheehan is his 1978 book "Running and Being". The only weekness in his writing is that he quotes too much from other philosophers. His own original thoughts are much more interesting than the people he quotes.

From allie on Tue, Oct 05, 2010 at 19:55:01 from 174.19.51.35

e-lip-tickle. that's the winner.

i'll have to check out these books...

From Rob Murphy on Tue, Oct 05, 2010 at 20:48:08 from 24.10.248.6

So good to hear from you Allie as I did that one just for you.

From baldnspicy on Wed, Oct 06, 2010 at 07:20:09 from 72.77.68.219

I requested that one too. Why couldn't my high school teachers assign cool books like these to read?

From dugco on Wed, Oct 06, 2010 at 14:54:27 from 199.44.94.181

e-lip-tickle

Truth be known, he was just too lazy to look up how to spell eeliptakuhl

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

One mile at Sugarhouse at XC practice. One mile on treadmill at gym.

Strength workout:

35 push-ups, 30 incline sit-ups, 9 pull-ups, 12 x back extensions, 12 x two leg box jumps, 15 dips, 25 hanging leg-lifts, 9 chin-ups, 12 x back extensions, 12 x single leg box jumps, 35 push-ups. 30 crunches, 8 pull-ups, 12 x back extensions, 12 x one leg box jumps, 25 toe raises w/110 lbs, 25 hanging leg lifts, 12 x bent over rows w/ 80 lbs, 20 x toe raises w/ 110 lbs, 30 crunches, 12 x bent over rows w/ 80 lbs, 10 x front squats w/ 145 lbs, 15 dips, 25 x incline sit-ups, 10 x back squats w/ 145 lbs, 25 push-ups with toes on stability ball, leg curls, leg extensions, 10 two leg box jumps, 20 push-ups.

Very little rest between sets. Tired, wobbly.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From baldnspicy on Wed, Oct 06, 2010 at 23:45:20 from 72.77.68.219

Serious?? I'm going to be sore all over tomorrow just from reading your post! Incredible!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Four miles with the cross country team this morning in my new trail shoes. About 60 degrees, windy, rain.

pm: 9.25 miles in the gully. Gullu long run plus 2 x the upper gully loop. All sand, wood chip, hilly. Cold and drizzly at first, but cleared up and was a beautiful fall evening at the end.

Weighed 145 at the end of the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From baldnspicy on Wed, Oct 06, 2010 at 23:44:06 from 72.77.68.219

Nice job yesterday and today! You're looking great! 145, huh? Are you like me and lose about 15 lbs in sweat on a run like that? :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off.

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

Six and a quarter at 5 am around the park.

Region championship cross country tonight. My girls haven't won since 2005. Hoping to change that.

Region IV Cross Country Meet Report

Girls Varsity:

1. Alta (41), 2. American Fork (72), 3. Jordan (86), 4. Lone Peak (88), 5. Pleasant Grove (111), 6.  Hillcrest (133), 7. Brighton (466,321)

My Girls Times  (with pre-region time on the same course in August in parenthases)

 Carolyn Webber 19:58 (21:06), Sierra Knapp 20:11 (20:53), Kim Arbon 20:14 (21:21),  Celeste Gutzman 20:15 (20:26), Sierra Murri 20:17 (20:50), Tiffany Morris 20:40 (21:15), Kaitlyn Syndergaard 21:13 (22:07)

 My boys team finished 5th out of 7 teams and failed to qualify for to state meet. It is my first team ever to fail to make it to state. Although, they are far from the slowest team I have coached. Considering that 6 of my 7 guys are in their first year running, they didn't do too bad. Here's their times plus their improvement from six weeks earlier..

Ryan Fuller 17:24 (17:34)  - qualified for state as an individual

Tyler Ross 17:35 (18:13) - qualified for state as an individual

Bradd Biggs 17:45 (18:46) - a sophomore

Kramer Morton 17:50 (19:09) - a freshman

Brandon Gardenhire 17:58 (18:42)

Conner Anderson 18:09 (19:29) - a sophomore

Chandler Morton ????

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Adam RW on Fri, Oct 08, 2010 at 08:41:30 from 155.101.152.123

Good Luck to all and hope they have fun...

From dugco on Fri, Oct 08, 2010 at 08:48:52 from 199.44.94.181

Good grief! As in your season is winding down already? Good Luck - tear em up.

From jtshad on Fri, Oct 08, 2010 at 09:55:55 from 69.20.183.178

Good luck to your team tonight!

From Rob Murphy on Fri, Oct 08, 2010 at 10:32:18 from 205.127.70.66

Yeah Doug, we have this thing called "winter" here. Alaska has their state championships this weekend I think.

Our state meet is October, 20th. Even then, we run the risk of a foot of snow on the course. After that, I have a full month to get my girls to keep their focus and get ready for Nike Southwest in Arizona.

From dugco on Fri, Oct 08, 2010 at 10:42:41 from 199.44.94.181

Oh yahhhh - we had that once a few years back. Nasty stuff - you can keep it. State Meet still six weeks out for us.

From dugco on Sun, Oct 10, 2010 at 11:22:01 from 68.35.221.180

Congrats to the girls -awesome! Nice tight grouping for the young men - great things in their futures.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Just an easy five today in 38:55. Really great fall morning in Utah and the first Saturday off in a while without a cross country meet.

pm: met my girls for practice at 5 pm in the gully. I got there a little early and walked the Upper Loop - about 1.25 miles. Beautiful evening. Spent most of the walk thinking about the Grand Canyon R2R2R Run on Monday and about how much running has enriched my life for 32 years now. At the end I sat down with the girls and discussed the workout and the plan for the next 12 days before the state meet. But in the back of my mind I was thinking about how I hoped that the sport would end up being half as meaningful for them as it has been for me. I'd trade a state championship for that assurance.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Colby Park on Sun, Oct 10, 2010 at 08:31:41 from 208.79.15.130

Hey Rob,

yeah it is nice to have more time to get some more miles in. If I were at home I would hopefully be running closer to 55 miles a week at this point, trying to get ready for the marathon. Then I could be working on the speed aspect of it. But for now all I can really do is a little bit of miles at a slower pace to work on a good base and cardio. We are almost done here in Afghanistan, so I will pretty much have from November until the end of March. Have any training tips for me?

From Teena Marie on Sun, Oct 10, 2010 at 17:29:27 from 174.23.122.157

32 years of enrichment with at least another 32 to go! Only half way there!!! :) :) :)

... and the beat goes on. :)

From Colby Park on Mon, Oct 11, 2010 at 04:44:53 from 208.79.15.162

Rob, thanks for the advice. I certainly plan on keeping up the consistency. As far as the 20 milers go...what kind of advice do you have on when to do them? I mean I know that I need to being running a fairly decent amount of miles on a weekly basis for my body to handle 20 miles. Right now my plan when I get back is to start slowly increasing my mileage to about 10 miles a day, plus a longer run on Saturdays. With about 4.5 months of training, do you think that will be enough time to get my mileage up to roughly 60-70 with a few 20 milers?

From Colby Park on Mon, Oct 11, 2010 at 04:46:25 from 208.79.15.162

P.S. good luck with the girls meet coming up? Is it in Sugar House again? I went to Highland High and my Dad has been on the Athletics committee for X-country and track so I would often go down and watch the finishes when he would be there. There were some dramatic ones! Good luck!

From allie on Mon, Oct 11, 2010 at 19:28:29 from 174.23.232.22

great post. there is so much more to running than just running. so much more.

i hope you are enjoying your big grand canyon adventure. good luck to your team with the state meet coming up.

Race: Grand Canyon Rim to Rim to Rim Run (48.5 Miles) 10:58:00, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.500.000.000.0048.50

I won the Masters division. Can't remember whether it was Jon or Cody that took the overall title. Although, we all finished together. (This is a joke by the way. There were 3 guys on the run. Me and two 30 years olds.)

So, about two weeks ago, I was invited to run back and forth across the Grand Canyon a couple times with Jon Allen and Cody Draper. Apparently this is something hard core ultrarunning trail runners like Jon and Cody enjoy doing. Not knowing any better, and despite never having run over 26 miles, I accepted.

We headed down on Sunday morning after breakfast at my house. Upon arriving at the North Rim, we did the typical tourist stuff, took pictures, hung around the lodge, and bought stuff in the over priced gift shop for our kids.Then we returned to our tent and went to bed around 9 pm. I only slept an hour or two because my mind was too wired for Monday's adventure.I think Jon was the same way, but Cody was snoring away between us.

Got up around 4 am, had a cliff bar, banana, and a bottle of Starbucks frappacino - 2 bottles, and were on the trail by 5:30 am. The North Rim is at an elevation of about 8200 feet and the Bright Angel Trail that descends down the canyon is quite steep with lots of switchbacks, rocks, and log steps. With only our headlamps for illumination, we went  tearing down the trail at a pace I felt was suicidal. It was clear that Jon and Cody were more experienced on the technical trails than I was so I let them go. I chose to focus on not breaking my ankle or plummeting off the canyon edge.But I could always see their headlamps up ahead on the switchbacks.The temperature warmed up from 31 degrees to the mid 50s pretty quick as we lost elevation. I ditched my hat and base layer in a bush near the ranger cabin a few miles down - hoping to find it on the way back.We got to the first big bridge over Cottonwood Creek and, of course, peed off of it in the dark. Fun.

When the trail leveled off, we were able to clip along at 7:30 to 8:00 pace for quite a while. Probably through the Phantom Ranch campground to the Colorado River crossing at an elevation of 2400 feet.This was great running in perhaps the most beautiful place on the planet. I couldn't believe that I was on a 50 mile run through the Grand Canyon. I really enjoyed chatting with the backpackers we met along the way whenever we stopped to fill up our bottles. Lots of incredulous head shakes as we explained to them what we were doing.

*** Funniest conversation - on the return trip (about 32 miles into the run), we came on a group of hikers sitting on a bench taking a break next to the water faucet at Phantom Ranch. An exhausted looking woman asked us what we were doing. I don't even think she really believed us. Anyway, I decided to show some interest in what she was doing and so I asked how far they were going. "I don't even want to tell you" she said. "It's too embarrassing, kind of like talking to Donald Trump about how much money you make". We laughed heartily! I told her that if it made her feel any better, that I was just a humble schoolteacher.

After crossing the Colorado, we began the long 10 mile climb up to the South Rim. This was a very challenging trail and my quads were burning.We managed lots of running, but had to "hike fast" on the steeper portions. Lots of backpackers and mule trains on this trail. The amount of Mule pee and poop on the trail was stunning!

Ominously, shortly before arriving at the South Rim, we came across a NPS sign that read the following...

"Warning! DO NOT attempt to hike from the canyon rim to the river and back in one day. Each year hikers suffer serious illness or death from exhaustion". This is printed in English, French, German, and Japanese. And there's a hiker on the sigh who is clearly about to expire. Of course, this was not at all what we were attempting. We were going from the rim, to the river, to the other rim, back to the river, and back to the first rim. Only four times what the sign was warning us to avoid. 

 

Made it to the South Rim well before noon. I bought two Gatorade's and drank one and filled one of my bottles for the return trip with the other. Used the restroom, shook the sand out of my socks, and ate a big cheese muffin.I also got a Snickers Bar which I thought might be great for the return trip.Jon, Cody, and I got someone to take our picture on the South Rim and then we headed back on the return.

Talk about quad pounding, treacherous downhill! I almost busted my ass on several occasions and by the time we got to the Colorado my legs were on their way to becoming mush. By now it was hot and their was little shade.After Phantom Ranch I ran by myself for a couple hours as Jon and Cody decided the run wasn't long enough and decided to take a 3/4 mile detour to sight see. This was a lonely, tough stretch, but I was able to maintain 10 minute miles from around mile 35 to 38. Unfortunately, I had drained both my bottles and was on my way to becoming dehydrated. When I finally got to the Cottonwood camp ground I downed two full bottles and filled back up. Fortunately, as I was getting ready to pull out, Jon and Cody showed up and I finally had some company.

We stayed together until the end, struggling on the steep climb back up the North Rim to dip under 30 minutes per mile. Cody did a great job of keeping me honest and forcing me into a jog on the less insanely steep portions of the trail.

Jon mostly told hilarious jokes!!!

It was really depressing how slowly the quarter mile increments on my Garmin were ticking off. But we knew we were getting close. I was dead tired and aching everywhere, but definitely had one of the most intense feelings of accomplishment ever. I was literally finding it hard not to cry. Despite the pain, I understand now why people get hooked on running these kinds of distances. Not that that will happen to me - I'm still looking forward to my next 5k.

We ran North Rim to South Rim in exactly 5 hours. The return trip was 5:58. Counting time stopped, filling bottles, heeding the call of nature, yielding to mules, resting on the South Rim, and chatting with backpackers the total time was more like 12:50. 

After the run, we drove back to Salt Lake since Cody and I had to be at work today, and Jon had the movers coming to take his stuff to South Carolina at 8 am. We got to my house at 2:30 am. I slept for 3 hours and was in class at 8:00. Great conversation on the ride home and lots of eating. I've been famished all day today, literally can't stop eating.

So this was my introduction to trail running. I guess a 50 miler through the Grand Canyon is as good a place as any to start.

I can't wait to read Jon and Cody's reports. Hopefully with lots of pictures. 







Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Oct 12, 2010 at 16:42:43 from 204.134.132.225

All I can say is...wow! Sounds like an incredible experience. Are you ready to lead another expedition next year?

From dugco on Tue, Oct 12, 2010 at 16:46:00 from 199.44.94.108

The tranquil sound of the river... makes ya wanna pee! Classic. Excellent report (so far), Rob. Would say I wish I was there with you, but, I don't. Maybe on a bike or a mule, or possibly when I grow up as a runner. Sounds like a truly spiritual experience - congrats.

From Smooth on Tue, Oct 12, 2010 at 17:51:12 from 67.41.235.104

WOW! What an adventure! Love reading your report!

From jtshad on Tue, Oct 12, 2010 at 19:07:27 from 204.134.132.225

Did you guys hook up with Geoff?

From Rob Murphy on Tue, Oct 12, 2010 at 19:37:52 from 24.10.248.6

Jeff - We were already planning next year as we drove home. Steve Anderson has a nifty RV. The plan is to convince him to go, take the before and after a bit more leisurely and in style.

Doug - It was a lot of fun in that not so fun sort of way. Maybe think a year or two down the road?

From Rob on Wed, Oct 13, 2010 at 11:01:31 from 72.254.114.58

Cool race, thanks for that report. I'm not sure I'm mentally ready to run for 12+ hours straight. But maybe some day I'll have to give it a try.

From Bret on Wed, Oct 13, 2010 at 12:47:19 from 64.128.133.66

Great story and report Rob. I can only imagine the eurphoria that you felt when you finished - what an accomplishment. I still don't understand the whole ultra thing - but when I read narratives like yours and others - I start to get it. Not saying I would do it myself...

Rest up and hopefully you will be walking straight again in a few days.

From Jon on Wed, Oct 13, 2010 at 14:59:25 from 75.169.159.185

Rob, it was great running with you and reading this report. Some funny and enjoyable memories, that's for sure. Your toughness to do this run with us was amazing, especially given your lack of ultra experience. You are well-indoctrinated now, though I really don't know how you'll top this... I mean, what other runs can you do that will be better than this one?!? You should be very proud of your accomplishment. And with enough practice, you'll be running at a suicidal pace down crazy trails, too!

From Rob Murphy on Wed, Oct 13, 2010 at 16:02:06 from 205.127.70.66

Thanks a lot Jon. Can't wait to see your report.

From Jon on Wed, Oct 13, 2010 at 16:10:52 from 75.169.159.185

It's posted.

From baldnspicy on Wed, Oct 13, 2010 at 22:08:05 from 72.77.120.222

Wow! You're more incredible than I ever imagined. I'm with Bret. One day I'll have to try an ultra even if it kills me! I love the grand canyon and have been to the bottom. I can't imagine running the canyon, but that would be simply incredible and now you've experienced it! Wow!

From baldnspicy on Wed, Oct 13, 2010 at 22:11:47 from 72.77.120.222

Since you've suggested books to me, here's one that you should read if you haven't already:

http://www.amazon.com/gp/product/1585424803/ref=s9_wish_co_ir03?ie=UTF8&coliid=I2FYV58T0ZFCGG&colid=1C4ARUVIPZE&pf_rd_m=ATVPDKIKX0DER&pf_rd_s=left-1&pf_rd_r=1JWTGR0JQBEBY8A8R9QY&pf_rd_t=3201&pf_rd_p=1263271162&pf_rd_i=typ01

Never read it, but hey, it sounds like you've graduated to it. Your next feat should be running around the Rockies!

From Teena Marie on Wed, Oct 13, 2010 at 22:40:29 from 174.23.122.157

Are you for real?????

Dang, Rob!!!! Nothing like 'going big or going home'!!!!!!!

Seriously ... I can't stop hitting the exclamation point!!!!!!!! You are completely insane and completely a stud!

The lady with the Donald Trump comment sounds awesome. Did you get a pic of her? And how about the sign? Any pics of it?

I'm still trying to pick my jaw off of the floor.

DANG!!!! :) :) :)

A huge congrats.

From rockrun on Wed, Oct 13, 2010 at 22:49:02 from 63.248.153.155

Awesome report... I have hiked and kayaked in the GC but never ran it... sounds like an adventure I may have to go for!!

From Cody on Thu, Oct 14, 2010 at 00:11:55 from 174.52.244.185

Nice trail run debut Rob! Like Jon says it is tough to top this one. I was very impressed with your ability to keep pushing so hard even when there was no point (other than to keep us from bugging you). I loved hearing you stories and getting to know you better. Great memories. Well done!

From Predog on Thu, Oct 14, 2010 at 00:32:13 from 24.10.136.228

Hey great job keeping up with Jon and Cody on a tough run! I'm really jealous that I had school and wasn't able to go with y'all.

From Rob Murphy on Thu, Oct 14, 2010 at 10:46:47 from 24.10.248.6

Wes - Thanks. Yor are right, this definitely ranks as one of my best running memories. The book sounds interesting. Can you just send me the title?

Teena - I've been waiting for you to comment because your enthusiasm oozes through your keyboard like no one else on this blog and always makes me smile/laugh. Thanks so much.You can find some great pictures of the run at Jon's blog - greenshortsrunning.blogspot.com

rockrun, Predog - You guys would definitely love this run and do well. We'll do a trip next year ok?

From baldnspicy on Thu, Oct 14, 2010 at 17:37:20 from 72.77.120.222

The title is: Ultramarathon Man: Confessions of an All-Night Runner

It came up when I was on Amazon and it sounded like something you've graduated into. :-)

From RAD on Sat, Oct 16, 2010 at 12:59:40 from 67.172.229.125

Rob, Amazing! I loved the report. I HIKED the S to N rim in one day and I remember seeing that sign and making some sarcastic remarks about it :) However, even with your chat time you finished both ways faster than I did ONE way. It was great to read your report and reminisce of the beauty we passed through at different points. I also remember Cottonwood fondly - the water there is AMAZING, especially after trudging through the 'box' (the flat, hot part from Phantom Ranch to Cottonwood). I remember just hearing the sound of a river and wanting SO bad to dip my hat into the icy cold water and pour it over my head! Your report brought back many of those feelings. I also love that you peed off the bridge, being a mother of 3 boys I can certainly appreciate that one! Gotta love boys :) Sounds like you had an AMAZING trip, and you deserve HUGE KUDOS for this being your VERY first +marathon distance. Nothing like going all out for the first one! THEN teaching after just 3 hours of sleep!!! I'm in awe at your adventure, and someday when I loose all sanity I may have to try this...someday. AMAZING!

From Steve on Sun, Oct 17, 2010 at 16:45:54 from 209.235.31.12

That is the coolest report, I read it three times! I can't believe you just went out and ran that far. You guys are some sick individuals..

OK, I'll go with you next year. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Quote of the Day...

The plain fact remains that men the world over possess amounts of resources that only exceptional individuals push to their extreme use. We have a habit of inferiority to our full self. Compared to what we ought to be we are only half awake.

- William James

 

Todays workout: One mile warm-up on the elliptical and then a tough, but shortened due to time, strength workout at the gym. 

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

My legs are feeling quite a bit better today. I'm heading out to cross country practice at Cottonwood Complex now to run my team through one more hard workout before state next Wednesday. I hate to keep my mileage stuck at 48.5 the rest of the week. Surely I'll be able to at least get in 1.5 by Saturday?

Maybe I'll walk a couple miles out there. Then up to Ogden with the family to take the kids to the Hill Air Force Base museum. They have about 20 planes the kids can climb through.

I love UEA weekend!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Thu, Oct 14, 2010 at 22:32:52 from 174.23.232.22

it's a perfect weekend for UEA weather-wise. i loved reading about your GC adventure. crazy.

From baldnspicy on Thu, Oct 14, 2010 at 23:28:19 from 72.77.120.222

No need to do any more. You're still in the top 10 for mileage this week. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

2.5 mile walk around the Yalecrest neighborhood in Salt Lake today while Abby was swimming at the Steiner Aquatic Center.

Planning on joggimg a 5k tomorrow morning with a neighbor who has just discovered running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

Walked one mile in the gully during cross country practice. The girls look good and I think they will be ready to go Wednesday.

Ran 2.25 miles on the treadmill after. Maybe a "regular" run tomorrow? I still have a lot of deep tissue soreness.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

This morning I ran 5.25 in 45:58 (8:46 pace!). The good news is that I was able to run, which is important for my mental health as much as anything. But the lingering soreness from Monday's run is amazing. It's so deep down in my thighs that I swear my femurs are bruised or something.

The thought occurred to me while I was running that perhaps since the distance I ran was twice the distance of a marathon, that complete recovery might take twice as long. Seems to make sense. Oh well, no need to rush anything as I don't have any races on my schedule now until late January. I just need to recover and the focus on piling up the mileage over the winter.

This afternoon, Abby and I went up to Mill Creek Canyon and hiked 3 miles up the Desolation Trail. Really nice time with her.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Oct 17, 2010 at 10:48:37 from 69.20.183.178

Take the recovery easy, great job getting out! Have a great rest of your weekend.

From Teena Marie on Sun, Oct 17, 2010 at 10:58:04 from 174.23.122.157

Glad you were able to get in a run! :)

(Funny how you feel that an 8:46 pace is so slow. That is a pace that I completely enjoy!!!)

I know you will be super careful for the next little bit. Femurs are certainly some of the toughest bones in our bodies, but 50 miles ... dang! Stress reactions would be expected. Baby em for a bit. They were good to you.

Hope you are enjoying your weekend. :)

From Bret on Mon, Oct 18, 2010 at 09:27:14 from 64.128.133.66

Good that you were able to run Rob - but I think it is smart to really allow a complete recovery for a while. You have had a great season this year - take some time to bask in the many accomplishments.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Quote I read today...

The plain fact remains, that men the world over possess amounts of resources that only exceptional  individuals push to their extreme use. We have a habit of inferiority to our full self. Compared to what we ought to be we are only half awake. 

- William James

Today's Workout: Easy mile warm-up on the elliptical, shortened, but still pretty intense weight workout at the gym. 

pm: Walked 3 miles while Abby was swimming.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Mon, Oct 18, 2010 at 17:56:41 from 174.23.232.22

have you ever read "outliers"? (malcolm gladwell)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Gully Long Run easy today - about 8:20 pace. Still no "pop" in the legs, but otherwise feeling good. Out great run of fall weather continues, so it's just great being out there.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Thu, Oct 21, 2010 at 11:23:25 from 209.235.31.12

Rob, That pop in the legs missing is probably from a summer of kicking butt as well. I have no speed at all right now. I'm just enjoying the long easy runs for the next 4 weeks. I did some trail runs last week and that was the best thing for my legs I have done, plus it felt like running..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Today is the Utah State cross country meet. The races will run from shortly before noon until about 5 pm at Sugarhouse Park in Salt Lake if anyone can make it out.

3 easy miles after the state meet. State meet too painful to write about at the moment.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Wed, Oct 20, 2010 at 08:35:17 from 174.23.232.22

i will be there. it's always such an exciting atmosphere. best of luck to your runners.

From Teena Marie on Wed, Oct 20, 2010 at 08:55:15 from 174.23.122.157

I'm checking my oldest out of school to see a bit of it!

Here's to your girls!!! :) :) :)

From Bret on Wed, Oct 20, 2010 at 09:38:23 from 64.128.133.66

Good Luck - awaiting a full report!

From RivertonPaul on Thu, Oct 21, 2010 at 14:02:51 from 67.42.27.114

Sorry about the meet being painful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Good news. Today was the first day that I felt even close to normal since the Grand Canyon. I did 6.5 on the treadmill in 48 minutes. Not lightening fast or anything, but did get up to 8.8 mph for a while and felt pretty good. Just wanted to see if my legs would still turn over at faster than 8:30 pace!

One mile on the elip. after.

I've been re-reading the journal of John Wesley Powell since the run through the canyon. Powell was a one armed Civil War veteran who was the first down the Colorado through the canyon in the late 1860s. It's way more interesting now that I can picture most of what he describes.

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

Gully Long Run in just under 52 minutes. This is my favorite run that I do all the time. Snow is in the forecast for next week which means it's just a matter of time before the trails are covered with snow and I won't be able to run it until spring.

I felt good. Close to normal. Heading to pick Abby up from swim practice now and then the The Pie near the University of Utah for pizza.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

Easy Sunday morning run around Sugarhouse. 54:49.

pm: went to the gym and did some strength training along with 1.75 on the treadmill as warm-up and cool-down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Sun, Oct 24, 2010 at 11:32:39 from 174.23.229.29

No mention of pain or tired legs! :) :) :)

Nice!

From Rob Murphy on Sun, Oct 24, 2010 at 21:00:45 from 24.10.248.6

Yep, feeling pretty good today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.0011.75

11.75 miles in the gully and surrounding neighborhoods. Probably 8 miles on trails and the rest on roads. I was taking it easy and felt pretty good. I also enjoyed the cool weather. There are certain aspects of winter running that I really love. For instance, the gym I am a member of is right next to a huge network of hilly trails that run up into the canyons east of the Salt Lake Valley. I usually change into my running clothes in the locker room, run on the trails, and then sit in the whirlpool or sauna after. On really cold days it's a great way to finish up a run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Ran the Best Best Buy Loop with a bunch of my cross country kids. 7.5 miles in 58:14 (7:50). Chilly, windy, snow flurries.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Oct 27, 2010 at 10:21:11 from 64.128.133.66

Snow???It was 78 degress this morning wiht 90% humidity here. Yuck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

I finally managed to drag my weary bones out of bed at 4:15 this morning for a morning run. Although, while sipping my coffee, I looked out the window and noticed several inches of snow on the ground and still coming down pretty hard. A wave of wimpy overtook me and I chose to skip the roads and head to the gym...

Did a slow mile warm-up followed by eight miles in 58:15 on the treadmill. While running, I was treated to about six televisions tuned to "Fox and Friends". Such a treat! From it I learned that since Nancy Pelosi has been Speaker of the House that the national debt has increased by $ 4, 576,000,000,000,001. I had no idea she was that bad! Here I thought the deficit/debt was a result of fighting two wars along with simultaneous tax cuts, and an unwillingness of both parties to make hard choices. But nope, just Pelosi.

My weight was 144 after the run this morning. I'm wondering if I could get down to 138 or so with a little more dietary discipline? I give myself a solid B right now when it comes to diet and nutrition, but there is room for improvement. Not willing to give up beer though... 

pm: two miles on the treadmill plus a mighty hard strength workout.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Oct 27, 2010 at 10:30:33 from 12.71.88.2

Gotta love politicians!

Snow, I am not ready for snow!

From Rob Murphy on Wed, Oct 27, 2010 at 10:35:27 from 205.127.70.66

No, this wasn't a politician, but Fox News weatherman/keen political analyist-on-a-couch Steve Ducey!

From Teena Marie on Wed, Oct 27, 2010 at 22:51:06 from 174.19.55.243

Silly Rob, of course it is Nancy's fault!! What did those funny little democrat congressmen think would happen when they elected a woman as speaker???

Good thing we have Fox and Friends to set the record straight!!!

You crack me up!

From Jon on Wed, Oct 27, 2010 at 23:43:05 from 98.71.140.240

When is State?

From Rob Murphy on Wed, Oct 27, 2010 at 23:46:12 from 24.10.248.6

Hey Jon - good to hear from you. State was last week. My girls finished a disappointing (to me anyway) fourth. Bummer.

Did you get the book I sent you?

From Teena Marie on Thu, Oct 28, 2010 at 00:45:57 from 174.19.55.243

Btw, I sincerely hope you know that I am being slightly sarcastic.

From Bret on Thu, Oct 28, 2010 at 09:38:23 from 64.128.133.66

Early start Rob! Hard to believe you have snow on the ground before Halloween and we are suffering in the heat down here in Florida.

The treadmill is good, the treadmill is wise....

From Colby Park on Thu, Oct 28, 2010 at 14:24:10 from 208.79.15.130

Rob, thanks for the post. It would be interesting for historians to look at my blog in the future...maybe it will happen if they are studying something about crazy soldiers running while deployed. Haha, that would be a weird study! Looks like you are hitting the mileage pretty good. Any races coming up?

From Jon on Fri, Oct 29, 2010 at 21:14:07 from 98.71.130.239

I did. I just bought a thank you card this week, too, but haven't gotten around to mailing it yet.. It was a very unexpected surprise.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No possible way to run today. Last day of the term here at school and so, of course I had to spend most of the day signing transfer forms for kids who decided my AP class is too hard and need to transfer to regular U.S. History. It's amazing how many parents go along with this and even encourage it. It reminds me of my favorite HOMER SIMPSON QUOTE. BART IS SITTING ON HIS KNEE AND HE SAYS, "SON, SOMETIMES IN LIFE, WHEN SOMETHING IS HARD, IT'S JUST NOT WORTH DOING". Most parents would never dream of saying this to their kids, but they are basically communicating that exact message when they encourage their kids to bail into an easier option whenever life becomes a struggle.Also, had to answer about 20 parent emails explaining to parents why "Kaitlyn" is making her first ever B. That and grading lots of last minute stuff...

Great day for my daughter Abby. She competed in her second swim meet and did a lot better than she did a few weeks ago in her first. She swam the 50 free and the 50 back. Finished in the middle of the pack in both races.

She also got to meet former President Jimmy Carter who was here at the Kings English Bookstore signing his new book. I purchased two copies of this book back in April for the event thinking that surely between April and late October that I would be able to clear my schedule enough to get away from work a couple hours to meet a president of the United States. But no, not possible. So Ann checked Abby out of school early and took her. She got her picture taken with President Carter who shook her hand and told her she was a beautiful girl. She was very thrilled.

Ronald Reagan was the first president I ever voted for in 1984, but I'll never say anything bad about Jimmy Carter again.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Fri, Oct 29, 2010 at 09:03:14 from 72.57.28.140

Thats the new attitude. Competition is too tough and struggles are to be avoided.

Nice workouts by the way.

From Bret on Fri, Oct 29, 2010 at 10:07:09 from 64.128.133.66

Great story Rob. I met Clinton at an event before he was president. Can't say that I would never say anything bad about him though...

There is a big push in Florida to permit better access to AP classes instead of requiring students to meet certain threshold criteria. So even if "Amber" is an average student with low standardized tests scores, her parents successfully argue she should still have the right to sign up for the more rigorous courses. Evidently this is resulting in tons of students performing poorly in the classes and a huge percentage not passing the AP exams.

From Wesley Hunt on Fri, Oct 29, 2010 at 10:44:54 from 198.8.4.24

I would have killed for the opportunity to take AP U.S. History in high school. I grew up in a small town in southern Arkansas, and despite adequate resources and the absence (as in zero) of AP courses, I was still fortunate to be turned on to History by a great U.S. Government teacher, Larry Horseman, who was an institution for decades in my little community. I actually went on to major in History at the University of Arkansas, and it was one of the best decisions I ever made.

I also have a "meeting U.S. Presidents" story. While interning and working with the Clinton Presidential Library back in November 2004, when the Library was completed and opened to an audience mixed with dignitaries, pols, celebrities, and FOBs (Friends of Bill), I was fortunate to meet and tour the the new facility with then President Bush, his father, Clinton, Carter and Gore. The dynamics of the group were fascinating, with Clinton and the elder Bush seemingly connected at the hip, and genuinely enjoying each other's Company, while President Bush and Gore chatted amicably with Carter keeping mostly to himself.

I was personally affected because I had, for better or worse, been critical of President Bush's policies, hawkish rhetoric, etc., but I was so impressed with him on a very basic level...the way he actually projected interest when asking me where I was from and shaking my hand, his easy-going nature with Gore and the other former Presidents, and other subtle actions. Subsequent to that meeting, I may have continued criticizing certain Bush policies, but always with a caveat...he seems like a very solid human being.

From Rob Murphy on Fri, Oct 29, 2010 at 11:09:47 from 205.127.70.66

Bret - I'll bet if Clinton had said really nice things about one of your girls you might think a little differently?

Wesley - I really enjoyed that story. Definitely one of the best I've read on this blog. You know, one of the biggest problem I have these days with politics/government is the constant demonization of the other side and the questioning of motives. Most of the politicians I've met are decent people who are really trying to the best they can.... and there definitely has to be a bond between presidents. Pretty exclusive club.

A lot of what you write about is familiar to me. My mom is from a little town in Northern Mississippi (Ripley) and I spent many summers there growing up.

From Bret on Fri, Oct 29, 2010 at 11:27:14 from 64.128.133.66

Rob - sure if he made nice comments. Creepy nice - no. (My girls are intern age.)

From Rob Murphy on Fri, Oct 29, 2010 at 11:35:48 from 205.127.70.66

Bret - oh yeah, forgot about that. Carter's 86 years old though. I think our daughters are safe.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.655.354.000.0011.00

Well that felt good. First "hard" workout in a while.

1 mile warm-up

9.35 miles in 60 minutes

.65 cool down

I haven't done anything faster than 7:30 pace really for quite a while, so I was being conservative. I was happily surprised at how relatively easy it seemed. Maybe the day off yesterday helped..

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Fri, Oct 29, 2010 at 21:08:46 from 174.23.195.124

very nice workout. love the new picture!

From Rob Murphy on Fri, Oct 29, 2010 at 21:16:28 from 24.10.248.6

Allie - if you like the picture you should go to The Onion (theonion.com) and type New York Marathon into the search box... it will take you to an article entitled "New York Marathon Winner Tests Positive For Performance Enhancing Horse".

I was weeping with laughter.

From Colby Park on Sat, Oct 30, 2010 at 01:43:22 from 208.79.15.130

hey Rob,

do you generally ease up a little bit in the winters because of the weather? I know there were a lot of early mornings that never look fun to run in back in Utah. I am trying to stay positive and motivated this winter so I can continue to improve for the Rome.If anything, I will be doing more and more...

From Rob Murphy on Sat, Oct 30, 2010 at 07:21:25 from 24.10.248.6

Colby, I would say that just as you need to build recovery days and rest days into your weekly schedule, you also need to incluid recovery months into your annual schedule. For me, late fall and early winter works best.

If I still lived in Florida, where I grew up, I'd be in my most intense part of the year now since their prime racing season is in the winter. Italy has that Meditterranean climate similar to Southern California right? So I would guess that the winter months are the best to train hard.

From Colby Park on Sat, Oct 30, 2010 at 08:48:08 from 208.79.15.130

I am not exactly sure, we are still in the northern part of italy. Just about half an hour inland from Venice. From what I hear it will snow, but it isn't like a Utah winter. We'll see.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

I ran 20 miles today in 2:29:48 (7:29). Up and down emmigration canyon.

I don't know why. But I do know this... when I got home from the run there was this huge bowl of little Snickers bars on the counter. I ate about seven of them. Yum.

Splits:

1. 8:19

2. 8:04

3. 7:55

4. 7:55

5. 7:45

6. 7:49

7. 7:42

8. 7:52

9. 7:57

10. 7:35

11. 7:03 - heading back down the canyon now

12. 7:07

13. 7:12

14. 7:10

15. 7:01

16. 7:00

17. 6:57

18. 7:02

19. 6:58

20. 7:22

OK, I do know why. I had 50 miles going into today and for some reason it was important for me to hit 70 for the week rather than a paltry 66 or 67. Because, as most experts will tell you, it's important to be obsessed with round numbers.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Oct 30, 2010 at 16:28:54 from 216.234.133.229

Wild man - hammering big miles with ease. Nice job.

From Teena Marie on Sat, Oct 30, 2010 at 17:04:02 from 174.19.55.243

Paltry 66 or 67???? Only YOU would say that!!!! :)

Nice job on the even 70! :)

From Jon on Sat, Oct 30, 2010 at 17:22:13 from 98.71.130.239

Hey, what's wrong with non-even numbers?

Love the Onion article.

From allie on Sat, Oct 30, 2010 at 18:03:26 from 174.23.195.124

round numbers are good. nice run today in emigration -- definitely one of my favorite routes. nice job on the snickers consumption as well.

From Rob Murphy on Sat, Oct 30, 2010 at 18:18:30 from 24.10.248.6

Teena - says the woman with 2,244 miles for the year!

From Teena Marie on Sat, Oct 30, 2010 at 18:26:13 from 174.19.55.243

Close to 700 of those miles are crosstraining miles!!!!!

(I must admit, however, that I am going for an even 2000 running miles for the year. So there is something quite enticing about those nice and pretty even numbers. A paltry 1956 to 1996 would break my heart!:))

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

I ran the Gully Long Run today a bit quicker than I have in the past few weeks. 46:50.

Beautiful day today for early November. Sunny, clear, close to 60.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Mon, Nov 01, 2010 at 19:29:11 from 174.23.195.124

best november weather ever. will it last? no. but it's sure nice while it's here.

From Rob on Mon, Nov 01, 2010 at 19:31:13 from 204.15.86.95

Is that Meb Keflezighi in the picture? I'm reading his new book, pretty interesting.

From Rob Murphy on Mon, Nov 01, 2010 at 21:27:04 from 24.10.248.6

Rob - yeah that's Meb.Eay now to see why he won New York last year right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.001.000.0013.00

Today I ran the "Extreme Gully" run - a route I discovered earlier this year with Garrett Jones. It's 13 miles, very hilly, about half road and half trail. I generally took it easy today with most of the miles between 7:20 and 8:00. I did decide to open it up a little bit between mile 10 and 11 and ran 5:42.

1:39 total for 13 miles.

Off to vote now... 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Tue, Nov 02, 2010 at 22:26:19 from 174.19.55.243

Nice!!!!

(On all accounts.)

From Jon on Tue, Nov 02, 2010 at 22:48:00 from 98.71.130.239

5:42 for 2 miles? Wow... :)

From baldnspicy on Tue, Nov 02, 2010 at 23:23:50 from 72.77.120.222

Sweet! Great run and I'm sure it's scenic this time of year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

Is it ok to give yourself credit for a half mile of running?

I was feeling pretty pounded today after yesterday's run and three hardish days in the last four. So I just went for a walk while Abby was swimming. Jogged a little bit.

There's a great article in the New Yorker (not the place you usually find great running articles) about Alberto Salazar and his efforts to transform Dathan Ritzenheim. I Highly reccoment it.

The article has a great description of Salazar these days...

Despite his injuries, Salazar still runs, and when we meet him one morning early this fall he arrived in a turquoise Livestrong T-shirt and old gray shorts. With his long legs and short hair, he retains an intimidating lankiness, though he moves stiffly, with a lock-jointed gait like the canter of an elderly racehorse.

I don't think I want to be described that way when I'm fifty-two. That's only six years from now. I bet I might have as many miles on my legs as Salazar, having run my first race in1978, and being at this fairly consistently for over thirty years.I think about this a lot. The thing is, this sport means a lot to me. It's not just the ability to run either, it's the ability to compete at a relatively high level. I hope I can remain healthy enough to do it for decades to come. Unfortunately, there are many days when I feel like Salazar is described in the article.

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: Two mile walk followed by some stretching and  breakfast on the couch in the basement with Abby while watching Sponge Bob. Oatmeal with strawberries..

pm: Great run after my second period class. Ambled over to the gully for the Gully Long Run in 49 minutes. Ran without a shirt in November! Nice Vitamin D boost.

Sat in the sauna for 15 minutes after to sweat. Now I'm back at my desk feeling happy and content. Time now to focus on the societal and cultural changes of the 1840s 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Thu, Nov 04, 2010 at 09:17:50 from 199.44.94.141

Ahhh, now thats my kinda workout. When Cynda was little, it was Barney, cheerios and bananas. Enjoy!

From allie on Thu, Nov 04, 2010 at 15:33:41 from 161.38.218.168

nothing like a good run in the sunshine to help you focus on the 1840s. nice run. i love this weather.

From Rob Murphy on Thu, Nov 04, 2010 at 15:44:43 from 205.127.70.66

Allie - yeah, I'm doing Thoreau and "Walden" today. Had to get out into nature before that ya know.

From jtshad on Fri, Nov 05, 2010 at 15:43:01 from 69.20.183.178

See you on Saturday!

From Colby Park on Sat, Nov 06, 2010 at 06:45:17 from 208.79.15.162

Hey Rob quick question, do you over pronate and what kind of shoes do you run in, especially for the race?

Race: Just Cuz Half Marathon (13.9 Miles) 01:20:00, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.100.0013.900.0015.00

This race was the best of times and the worst of times for me.

It started out really well. I moved into the lead at around 6 miles and ran by myself for the next 5.5 miles. I'm not completely sure why, but I really felt good. I came through 10 miles in 55:50. At 11 miles I looked back and couldn't see anybody which kind of surprised me since Jeff Shadley was in the race and also Rob Rhode who I knew had run a 2:51 this summer at the Deseret News Marathon and is improving rapidly.

At this point I decided to relax a bit in case Jeff or Rob closed the gap I would have something in the tank. But mostly I wanted to enjoy the last couple miles of what I thought would be my first race win in many years. And at 46, maybe my last?

Then it all fell apart. I missed a crucial turn just after the 11 mile point - actually the only turn on the entire course. Maybe they could have had someone at that turn just in case the first place runner happened to be a moron? When I finally realised something was wrong about a half mile later, I slowed down and walked a bit. Then I stood by the side of the road looking very confused I'm sure, then I doubled back at about a 7 minute pace. Eventually I came to where I should have turned and finished the race. But I wasn't running very hard as I was thouroughly depressed and couldn't see anyone ahead of me or behind me.

I hit the split button on my Garmin at 13:1 - 1:15:30. But I'm pretty sure I would have run around 1:14 if I hadn't screwed up which would have been a PR. Even so, it was only 3 seconds slower than my pr which was pretty good considering all the time I wasted deciding whether I should double back or not.

Rob, Jeff, and another guy passed me when I was running my bonus mile and so I finished 4th, running 13.9 miles in 1:20ish. Great day for Rob running 1:17.

And now, the Utes are getting crushed by TCU.

Oh, and one more thing... this race had stew, chili, and cornbread at the finish, and basically all you could eat, which was awesome. I was thinking how great a certain sudsy, grain based beverage would go with my Chili. Pocatello may be in Idaho, but it ain't that far into Idaho. I ate my fill and regretted it several times on the 2 1/2 hour drive home. I suspect there's a reason most races opt for bananas and other "gentle" things.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lily on Sat, Nov 06, 2010 at 19:19:03 from 67.199.181.73

LOL! Well despite the wrong turn, you still have a super great time, and we know you would have gotten the 1:14 easily! Well done!

From allie on Sat, Nov 06, 2010 at 19:29:13 from 174.23.195.124

nice race, rob. that is a real bummer about the wrong turn though. that has to be frustrating. but it's great that before the bonus mile you were feeling good, in the lead and on pace for a PR. shows what great shape you are in right now.

From Rob on Sat, Nov 06, 2010 at 19:43:57 from 204.15.86.95

Great job Rob. I was honored meeting you today and really appreciate all the advice you gave me. Give me a year more of training and I'll give you a rematch, and hopefully stiffer competition.

From Kory on Sat, Nov 06, 2010 at 20:20:48 from 24.116.159.75

Great to meet you. I wish I could have talked to you longer if I wasn't busy doing the computer. Next time Jeff Shadley, you, and I need to have dinner together or something.

I'll let you know when I head up your way.

From Scott Ensign on Sat, Nov 06, 2010 at 23:46:25 from 70.58.47.122

geez, I hate wrong turns in races, they ahould have had it marked better. what a bummer. I'd call it a moral victory for sure. nice job, great to see you running so well.

From Walter on Sun, Nov 07, 2010 at 09:48:04 from 24.10.169.110

Great run Rob! I did the same thing this year in the Ogden Half marathon and know exactly how you felt when you go off the course and have to go back. I thought when I saw your race being 13.9 miles long I had to see this blog! lol Great job hacking it out and getting a great time with the confusion. BTW your not too old to run. You just proved it so dont stop now, plus Ill be in the masters in April so you can use my competition. lol

From jtshad on Sun, Nov 07, 2010 at 10:04:51 from 69.20.183.178

Great run today, you were on fire and running extremely well. I wish I could have run with you but when you passed me I knew that this was a day that was not going to work out. Sorry about the turn, they do need to mark it better. You came back with a vengeance from the R2R2R, you should feel good about a strong finish to the year!

From Steve on Sun, Nov 07, 2010 at 13:21:55 from 72.57.240.228

Rob! Excellent! You are certainly on track for Austin. Has the overall strength training helped that you mentioned you were focusing on.

From Jon on Sun, Nov 07, 2010 at 14:42:50 from 98.71.130.239

Best of times and worst of times- sounds about right. Oh well, these things happen. You still ran awesome. We've all missed turns sometimes.

From Mark on Sun, Nov 07, 2010 at 20:28:43 from 173.169.163.101

Such an awesome race before that missed turn, can't believe it wasn't marked off better. Still, a very respectable time and place.

From Teena Marie on Sun, Nov 07, 2010 at 21:35:59 from 174.19.55.243

Are you kidding me????

Dang!!! My heart dropped when I got to the portion of your report about missing the turn. STINK!!!! Not sure what else to say.

Btw, what is a sudsy, grain-based beverage??? HA!!! :) :) :)

(I suppose you will have to go back and officially reclaim your 1:14.)

From Bret on Mon, Nov 08, 2010 at 05:19:12 from 216.234.133.229

Oh no!! Cannot imagine the sinking feeling of realizing you have gone off course in a race you are winning. That really stinks.

However, you have to be happy with how well you were running and how well recovered you are from the Grand Canyon run. Your times and performances really are impressive and inspiring Rob.

Great Job.

From RivertonPaul on Mon, Nov 08, 2010 at 14:09:50 from 67.42.27.114

Bummer about the poor course marking. You are still a stud.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

A BIG HUGE HEARTY CONGRATULATIONS TO MY BUDDY BRET (BRET.FASTRUNNINGBLOG.COM) FOR HIS 3:01:17 AT THE NEW YORK MARATHON TODAY!!!! THIS IS A SEVERAL MINUTE PR FOR HIM MANY, MANY YEARS AFTER HIS LAST PR.

Bret and I were high school teammates in Dunedin Florida back in the early 1980s. He doesn't know it, but he will be running 2:50 or faster within a year.

I'm really sore today and my right hammy is really tight today, so I just went for a three mile walk.Still bummed about yesterdays race, but I'm really encouraged by what I would have run. The more I think about it, the more certain I am that I would have run a 1:14 or faster. I think now that I can run a 1:13 at Austin in January so I'm going to make that the focus of my training.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Nov 08, 2010 at 05:22:34 from 216.234.133.229

LOL! Ok that's just made me laugh. For some reason I awoke spontaneously this morning at 4 am and could not go back to sleep so I figured I would check your blog to see how your race went on Saturday - And this is the first thing that came up. Thanks very much for the advice, encouragement and coaching Rob - and the inspiration to believe I can go faster even as I am getting older.

From Steve on Wed, Nov 10, 2010 at 14:08:57 from 64.134.29.207

Love the new picture Rob..Austin is fast, not downhill fast like some of these around here, but a nice course with the biggest group of guys our age and speed you will run with. We gotta do some training together. I will be looking at my schedule to find some times we can hit some training. I am still just taking it easy but in two weeks I'll be phasing in some speed. My girls actually asked yesterday when we were going to do something with you guys again. What about Saturday morning? I'll be in SLC with the kids Friday evening for that USATF masters stuff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Continuing my week of taking it easy and cross training.

4 miles on the eliptical and then walked a fast mile on the treadmill. Burned about 750 calories according to the, no doubt, perfectly accurate machines.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Nov 09, 2010 at 08:04:11 from 98.71.130.239

Have I mentioned that I like your new FRB photo?

From Rob Murphy on Tue, Nov 09, 2010 at 10:02:34 from 205.127.70.66

I thought you'd like that Jon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

3.5 miles early this morning in the snow. Alternated walking and "Yogging" as Ron Burgundy would say.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, Nov 09, 2010 at 13:57:35 from 64.128.133.66

Anchorman?

From Rob Murphy on Tue, Nov 09, 2010 at 15:12:10 from 205.127.70.66

Yes!

"Veronica and I are going to try out this new activity this evening. It's called jogging, maybe it's pronounced yogging, I'm not sure. But apparently you just...run".

- Ron Burgundy

From Rob Murphy on Tue, Nov 09, 2010 at 15:21:08 from 205.127.70.66

Yes!

"Veronica and I are going to try out this new activity this evening. It's called jogging, maybe it's pronounced yogging, I'm not sure. But apparently you just...run".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Managed to avoid running for yet another day. I think it takes almost as much willpower to take a week off as it does to train hard. I did 5.25 miles on the elipticccl device and walked another mile on the treadmill at 4.2 mph and 5 % elevation.

Ann and I are going out to dinner tonight. Our regular babysitter grew up and got a career and we haven't found a replacement. But my mother-in law is in town so we're taking advantage of that. It's been a long, long time since we had a date.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Wed, Nov 10, 2010 at 20:47:20 from 174.23.195.124

i agree, taking a week off is ridiculously hard, but it can be such a good thing. nice work on the elhipthikohl.

From Jon on Thu, Nov 11, 2010 at 22:53:32 from 98.71.130.239

Yeah, this is my week off, too... and I just ran 2 miles today on a whim.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Gully Long Run in 50 minutes.

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

Complete rest day

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

am: Went to the gym at 8 am and did three miles easy on the treadmill followed by a strength workout - about 2/3 of normal since I haven't done any lifting for a couple weeks and didn't want to be too sore.

 

pm: Great run this afternoon with Steve Anderson. Steve brought his girls down from Logan to go to my daughter Abby's 10th birthday party. Steve and I were able to squeeze in a 7 mile run around Sugarhouse Park. First time I ever ran with Steve outside of a race. Felt wierd to not be desperately trying to at least keep him in view.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Nov 14, 2010 at 13:05:22 from 69.20.183.178

Sounds like a great day...happy birthday to Abby!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles in 1:21:38 (7:58). For an easy 10 mile run at 8 minute pace, I feel a little too achy right now. Knees, shins, left hamstring, lower quads all have what I would call "low grade pain" - not injury type pain, but still a concern. I'll have to remember that rest and recovery should be more important now than any mileage or race goals.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Nov 14, 2010 at 12:15:06 from 69.20.183.178

Amen, brother! Have a great week. I might give you a call today to chat about a couple of things!

From Rob Murphy on Sun, Nov 14, 2010 at 14:00:28 from 24.10.248.6

Sounds good Jeff. We'll be going out for Abby's birthday dinner early this afternoon, but otherwise I plan to be laying around watching football all day.

From Teena Marie on Sun, Nov 14, 2010 at 18:56:45 from 67.2.125.246

I love your new blog pic!! :)

Take care of that low-grade pain.

From Steve on Mon, Nov 15, 2010 at 00:13:40 from 68.26.203.60

It's old age Rob, you need more Twinkies..

From Lily on Mon, Nov 15, 2010 at 00:21:03 from 67.199.181.73

Nice profile picture Rob. You look seriously stressed out. Always a plus right?

From Rob Murphy on Mon, Nov 15, 2010 at 09:45:51 from 205.127.70.66

Steve - if it makes you feel any better, my mother in law made a pile of cinnamon rolls yesterday and I ate about 4 Cinnebon size rolls.

Teena, Lily - thanks. That's me with about a mile to go in my 48 mile Grand Canyon run a few weeks ago.Still, you can't tell what I look like so I can still sneak up on people at races.

From Lily on Mon, Nov 15, 2010 at 09:56:47 from 67.199.181.73

That's pretty sneaky. I always wondered why I've never gotten a good look at you on here. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

I've been thinking a lot over the weekend about how I can continue improving as a runner as I approach my late 40s. In your 20s and 30s, the formula is pretty simple - train harder. At my age you will, of course, improve with more consistent training. However, the need to balance hard training with rest and recovery becomes more crucial and finding that balance can be troublesome.

For me, the issue comes down to weight. In 2009 I ran a 2:52 marathon and a 1:18 half marathon with a typical race day weight of 153 pounds. In 2010 I ran a 2:43 and a 1:15 and I weighed 145 on race day. For 2011, I have set a goal of 1:13 for the half marathon (either in Austin or Salt Lake) and sub 2:40 for the marathon (at Ogden hopefully). I think I'll have to weigh around 138 to 140 to accomplish that.

 I've made quite a few positive changes to my diet in the past few years which have helped me improve as a runner. However, as I think about my diet, I can still see plenty of room for improvement. So I've decided to use this blog to record what I eat every day as well as my training activities. I'm going to be completely honest and I think writing it down will help me get rid of some embarrassing  habits.

So, here we go.



 

Breakfast - at 6 am I had two pieces of peanut butter toast on honey whole wheat bread, a glass of OJ, multi-vitamin, 2 fish oil tablets. Two cups of coffee.

Mid morning: One big banana

Lunch - A pile of pasta-noodle stuff with cauliflower, carrots and Swedish meatballs from IKEA. They sell more than furniture!  Lots of water.

Afternoon snack: Cliff Bar and a few handfuls of peanuts!

 Dinner: Stuffed Chicken and Rice with a sourdough roll. Water

Today's Run: 7.5 miles on the treadmill generally between 8 and 9 mph.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Nov 15, 2010 at 11:29:21 from 204.134.132.225

Don't forget to have a life as well...chocolate and other distractions have to be in balance in the life equation. Plus, changes in your training may help as well. Let's talk more about some training improvements we can both make in our routines.

From Bret on Mon, Nov 15, 2010 at 11:35:02 from 64.128.133.66

2 fish oil tablets? Piggy :)

Seriously though - How have you reconciled that too much weight loss may be counterproductive - how much will be too much I guess is my question?

By the way having just read the latest Runner's World article on Eddy Hellebuyck - glad you opted NOT to use EPO to address your potentially declining performance with age.

From Rob Murphy on Mon, Nov 15, 2010 at 12:13:11 from 205.127.70.66

Jeff - I'm not planning on being a diet Nazi or anything. Just trying to avoid consuming massive amounts of empty calories - like 6 or 7 large handfuls of chocolate chips at 9 pm.I think dropping a few pounds will enable me to tolerate more volume as well.

Bret - I'm not trying to get down to 120 or anything. But I do think 140ish is probably my ideal weight. The fish oil leads to some really pleasant fishy burps for the next couple hours after you take it. I've read tons about the positive health benefits of the stuff and unlike most supplements, it's super cheap.

From dugco on Mon, Nov 15, 2010 at 17:19:04 from 199.44.94.134

Afternoon snack: 6 Budweisers at my desk.

Embarrassing habits indeed, my man. I think you can end your experiment right now buddy - we have a winner!

From Rob Murphy on Mon, Nov 15, 2010 at 18:12:03 from 24.10.248.6

Thanks Doug. I should probably change that to a Cliff Bar and a few handfuls of peanuts. I'll do that now.

Bret - come to think of it, they don't do any EPO or drug testing at our local races. Hmmmm....

From baldnspicy on Tue, Nov 16, 2010 at 07:32:24 from 72.77.120.222

Great job, Rob. I need to make some modifications to my eating as well that I think will have a positive effect. I'll have to look into the fish oil. That might be a good thing for me to add. I'll be anxious to see how this works for you!

From allie on Tue, Nov 16, 2010 at 14:35:14 from 174.23.238.75

sounds like a good plan, and great goals for 2011.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

I give up after one day. No more blogging about what I eat. It bores me. Although tonight I had some pretty good meat loaf.

Ran 1.5 miles on the treadmill at the gym before the tm broke and all the other ones were taken. Then did 4 miles on the eliptical machine. 

Two thing I highly reccomend everybody buy...

1. The new Bruce Springsteen album (that's right, I still say album) called The Promise that came out today.They are all songs he wrote in the late 70s when Springsteen was being sued by his record company and prohibited by court order from recording. So he amassed a huge pile of great songs he never released - until now. The E Street band never sounded better. If you don't like Springsteen I don't know what to say to you.

2. A great new book by Laura Hillenbrand (author of Seabiscuit) called Unbroken. It's the story of Lou Zamperini, one of the great American distance runners of the 1930s and 40s who became an Army Air Corps bomber pilot in World War II. He was shot down over the Pacific and spent days on a flimsy raft in shark infested waters before being captured by the Japanese and then enduring years of torture and mental cruelty. Zamperini is still alive in his mid 90s. The book looks like a great mix of running and history - obviously something I can't resist. This will be a huge bestseller and, no doubt, a movie as well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Tue, Nov 16, 2010 at 22:27:36 from 68.35.221.180

I'm proud of you, Rob. If you had made it 4 or 5 days before bailing, I would have been disappointed that you didn't stick with it... this way, its kinda like it never happened. Besides, leading up to the Holidays can't possibly be a good time to start tracking one's diet, eh?

From baldnspicy on Wed, Nov 17, 2010 at 14:47:59 from 167.164.3.140

I'd say if you don't like Bruce, there's NOTHING to say to you. Just kidding...kinda.

I'll have to check out both tonight!

From Steve on Wed, Nov 17, 2010 at 23:18:12 from 209.235.31.12

He was an amazing runner. I want that book..BTW, I finished the book you gave me today. I have been thinking about it for a few days deciding what path I want to take. Until then I'm just putting in the miles.

From allie on Thu, Nov 18, 2010 at 21:00:41 from 174.23.238.75

i probably won't be buying the springsteen album, but the book sounds great.

i was looking forward to reading your food list on thanksgiving...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.000.009.00

Great run tonight. I got a late start because of an after school AP review and so was racing the sundown. I ended up doing nine very hilly miles mostly on trails but was running out of daylight. The temperature also dropped substantially after the sun dropped behind the mountains and so I kept picking up the pace in order to stay warm. Ran the last 2 miles in 11:50 and felt really good.

Read Unbroken whenever I got a spare minute today. Dude ran the 5000 at the 1936 Olympics in Berlin and ran the last 400 in 56 seconds en route to a 14:12. The coach in me suspects he had some pacing issues.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Colby Park on Thu, Nov 18, 2010 at 15:10:04 from 77.42.98.178

Rob, sounds like the miles and speed are coming along as well as your diet. I could probably loose a few pounds as well before March. I am at about 170 right now, not ideal for a marathon runner, but I figure once I start hitting the 10 miles a day some of that weight will start coming off. I think I will check out the book you recommend as well. Running and Army, can't get much better than that!

From Wesley Hunt on Fri, Nov 19, 2010 at 15:57:52 from 99.25.245.254

Rob, you're the man...nice run today, and a big thanks for recommending Unbroken. I share your passion for history, and I look forward to picking this up (or providing others in my family the opportunity to pick it up for me as a Christmas gift!).

It's fascinating how naturally fast some of the folks from the WWII generation actually were...has to have something to do with mental toughness and pain threshold if you ask me. I still remember how my grandfather poked fun at my brother and me when we complained about running the mandatory 4X400m repeats under 75 seconds when we reported for high school football practice each August. Having himself run a 51 second 440 as a three-sport college athlete, he questioned whether we were "actually running at all." I guess it wouldn't have killed us to come in under 70...but 51, really Granddad???

Have a great weekend.

Wesley

From Teena Marie on Fri, Nov 19, 2010 at 16:02:33 from 67.2.85.29

Bought "Unbroken" today at Costco. Screaming deal! :) Looking forward to a few spare minutes over Thanksgiving to chill in front of the fireplace and read! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.254.000.000.0012.25

am: five miles on the treadmill in 37:30. Followed that with a shortened strength/core workout - push-ups, sit-ups, crunches, dips, pull-ups, lower back extensions etc. Ran out of time, had to make it back to school to teach some kids some stuff. 

pm: 7.25 miles in 49 minutes on treadmill. Started at 8.1 mph and went up .1 every 2 minutes until I ran 10.1 mph from 40 to 42 minutes. Ran a 7 minute cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Fri, Nov 19, 2010 at 21:11:32 from 173.150.163.142

Hey, Rob! Just noticed your message tonight about a run tomorrow. I have been trying to switch my schedule around to do it, but no luck. I could go Sunday afternoon for a long one

From Rob Murphy on Sat, Nov 20, 2010 at 09:53:01 from 24.10.248.6

Steve - that sounds good. Give me a call when you can.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Today was pretty much a planned day off since I am off all next week. I figured that since I had 9 straight days off I'd want to run on all of them since I'll have few distractions.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.754.754.750.0011.25

Fairly hard treadmill workout today.

1.25 mile warm-up

9.52 miles in 60 minutes - average of 6:17. Started at 9.1 mph and worked up to 10.2 for the last 5 minutes. 10k split was 39:52.

half mile cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

First real winter run of the season. I measured 8 inches of snow on top of my car this morning. We had a busy morning in church with the kiddos singing in both services so I didn't get going on my run until after noon. Ran 11.5 through Sugarhouse and had to endure some heavy eye-stinging pellet snow and high winds. Actually sort of enjoyed it.

A Deseret News photographer took my picture running  in the park and then flagged me down to ask me my name. So If you see a crazy man in the paper running through a blizzard - that's me.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Nov 21, 2010 at 17:47:49 from 174.23.238.75

good job on getting out there. i can't believe how much snow we received! i'll be watching for that photo...

From Rob Murphy on Sun, Nov 21, 2010 at 17:53:11 from 24.10.248.6

Thanks Allie. Your race yesterday sounds a lot like the West Jordan High cross country course.

From Steve on Sun, Nov 21, 2010 at 22:14:19 from 173.97.106.236

Wish I could have run with ya, sorry. See you this week sometime

From Jon on Mon, Nov 22, 2010 at 10:05:33 from 173.162.7.49

Photo number 2 in this gallery (click the small gallery button under the photo on the left) is a crazy guy running in orange during a blizzard...

From jtshad on Mon, Nov 22, 2010 at 13:19:08 from 75.23.164.255

I guess it was a good week to leave! Ran this morning in sunny, warm weather. Not looking forward to the drive home on Friday!

Stay warm in the snow and cold coming this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

am: Six cold miles around Sugarhouse Park. 48:50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

I had to get to the gym early this morning because, if you listen to the Weather Channel, we are about to experience a blizzard that will bring an end to civilization in the Salt Lake Valley. So, I needed to get in a quality workout before that happenes.

1.25 mile warm-up, 8.6 miles in one hour, a little over a mile cool down.

Took a while to get into the run. I have a pretty bad cold.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Nov 23, 2010 at 13:54:05 from 75.23.164.255

I hope you start feeling better!

From Teena Marie on Wed, Nov 24, 2010 at 12:49:34 from 67.2.85.29

Seriously, you are so funny!!!

Doesn't look like your cold is keeping you down. Hope it is getting better by the second! :)

Happy Thanksgiving to you and your family! :) :) :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Cold - 20 degrees and sunny, wind finally stopped after 3 days. So it felt great to be outside.

12.5 miles in 1:39. I felt pretty good today, so it was hard to keep the pace at 8 minutes. But I'm doing a hard 15 tomorrow so I had to.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

I had a great run today with Jon Kotter, one of my former runners at Alta who now runs for BYU. Jon is a 28:48 10k guy on the track, so I felt really self conscious about my pathetic pace the entire run. But I'm glad he humored me.

We ended up running 15.5 miles in 1:58:22 (7:38). We meandered up through the University of Utah campus, down along the D-News 10k route into downtown, through the Gateway and then back to my house via Liberty Park.

According to my Garmin I burned 1,777 calories. How many pieces of pumpkin pie is that?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From RivertonPaul on Thu, Nov 25, 2010 at 15:01:44 from 67.2.86.238

Enjoy your pie. You earned it.

From Burt on Thu, Nov 25, 2010 at 17:32:22 from 72.223.84.236

1.

From Bret on Thu, Nov 25, 2010 at 17:33:23 from 96.228.230.35

That's a very cool tradition you have Rob to run with such an accomplished runner that you once coached. Glad you had a nice run today. You can have my slice of pie.

From jtshad on Thu, Nov 25, 2010 at 18:28:37 from 75.23.164.255

1 extra piece of pie and an extra brew...at least! Actually, go wild it is a fun day to get cozy and fat and happy!

From Jon on Thu, Nov 25, 2010 at 18:46:25 from 98.21.245.8

Forget a piece- I think you earned a whole pie! Happy Thanksgiving.

From Colby Park on Fri, Nov 26, 2010 at 03:38:39 from 77.42.98.178

Nice run, and thanksf or the thanksgiving wishes. It is definitely interesting celebrating such a big holiday in a country where nobody does. Keep up the good running!

From Wesley Hunt on Fri, Nov 26, 2010 at 10:46:44 from 99.25.245.254

Enough...I hope you indulged. That sounded like a great and very enjoyable run yesterday.

Have a great Thanksgiving weekend, Rob.

Best,

Wesley

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

One mile on the elliptical, four miles easy on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.250.000.000.0020.25

I wanted to do 20 today but questioned my motivation. So I did what I always do in that case and did an out and back run up Emigration Canyon.Once you get 10 miles out, you pretty much have to run 20 right?

Time was 2:33:20. 23 degrees at the start, cloudy.

Hope to devote the rest of the day to football. I'll try to force my kids to watch with me so I can call it family time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, Nov 27, 2010 at 21:08:51 from 174.23.238.75

very nice. emigration is one of my favorite runs. i hope you enjoyed your day of football -- it was quite the day!

From Teena Marie on Sat, Nov 27, 2010 at 23:50:45 from 67.2.89.224

Killer week!!! :) :) :)

(Btw, how many pieces of pie did you have?)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Planned day off.

Does snow shoveling count as cross training? Also made a bunch of Christmas cookies thanks to the Shadley family. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

9.25 miles in 1:09:29 (7:30). Hilly run around the Sugarhouse Park road.

Felt great this afternoon. Had to fight the urge to really open it up, but I have a hard day planned for tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

am: Easy 6.25 around Sugarhouse. Cold - 5 degrees, lightweight cotton gloves not cutting it.

pm: 8 miles on treadmill in 57 minutes. Also did some core exercises, push-ups and sit-ups while watching Rudolph the Red Nosed Raindeer.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Nov 30, 2010 at 08:27:46 from 69.20.183.178

Dude, I am wearing heavy ski mittens to try to keep my hands warm!

Thanks for the note on the Master's stuff, I might look into it as well!

From Rob Murphy on Tue, Nov 30, 2010 at 11:15:57 from 205.127.70.66

I'll go with the heavy gloves tomorrow. I was suffering this morning.

From Scott Ensign on Tue, Nov 30, 2010 at 22:03:33 from 207.224.194.157

I remember feeling sorry for those toys on the island of misfit toys when I was little. And was so happy when they heard the jingle of Santa's sleigh coming to pick them up. what a great movie.

From Rob Murphy on Tue, Nov 30, 2010 at 23:25:13 from 24.10.248.6

Scott - yeah, and the Burl Ives snowman narration is the best as well.

From Steve on Tue, Nov 30, 2010 at 23:31:53 from 173.127.0.6

You guys need some serious lifes..:-)

From Scott Ensign on Wed, Dec 01, 2010 at 09:57:54 from 207.224.194.157

admit it Steve, you still have nightmares about the abominable snowman from that movie!!!!

From Wesley Hunt on Wed, Dec 01, 2010 at 12:05:29 from 198.8.4.24

Some things get better with age...the Hunt family, including Max (3) and Sophie (1), very much enjoyed the Rudolph classic last night.

As to running, I'll never complain about the weather in Little Rock again!

Wesley

From Colby Park on Wed, Dec 01, 2010 at 13:08:20 from 77.42.98.178

Those are some good runs in cold weather! I am trying to figure out how to continue the mileage during rainy weather. Sometime I wish it would snow more here, because it is easier to run in slow than nasty, wet rain!

P.S. How do I know if I am ready for a 20 miler?

From Rob Murphy on Wed, Dec 01, 2010 at 14:14:52 from 205.127.70.66

Scott - I remember when I was a kid not being sure whether I should be afraid of that abominable snowman or feel sorry for it. Last night when he's putting the star on the tree at the end I was thinking "come on, you're the abominable snowman for crying out loud. Devour that little I-want-to-be-a-dentist elf right now"!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Twelve miles in 1:30.

Everything is harder in the winter. I mean literally harder. I'm sure the midsole of your shoe is harder and has less shock absorbtion when it's five degrees out. The road seems harder. On the rare occasion when the grass and trails aren't covered with snow, they are harder too. My bones feel more brittle. I think I'll have to avoid hills. On tonights run I did the first eight miles in Sugarhouse Park, which is hilly, and I really felt achy. Then I did the last four in my neighborhood, where it is flat, and I felt like I could keep going all night.

The obvious solution (other than moving to a warm climate) if to run more on the treadmill which I find to be way easier on my legs. But when I'm in a phase of training where I'm focusing on long aerobic runs, I hate to use the tm. I like to save it for harder runs. Might have to change that philosophy and maybe use a 2% incline to make it a little more realistic.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Wed, Dec 01, 2010 at 22:59:58 from 67.2.89.224

My new favorite physics equation:

Change in length = initial length x coefficient of thermal expansion x change in temp in celsius

Dang, I hate these freezing temps! Everything tightens up, or should I say "shortens?" Literally!

You are hardcore (but we all knew that)!

From Colby Park on Thu, Dec 02, 2010 at 05:12:13 from 139.139.35.70

Rob, do you live near Sugar House? Where abouts? I graduated from Highland High and just lived up the street on 21st South above Foothill.

From Rob Murphy on Sat, Dec 04, 2010 at 14:31:02 from 24.10.248.6

Colby - yeah, just a half mile from the park/Highland High.

From TexasLindsey on Sun, Dec 05, 2010 at 10:30:51 from 71.154.12.199

You'd probably think the weather here in Fort Worth, TX was great! Whereas, I'm freezing if it's below 60.

We do get a few super cold days each winter where it's below 30 for the high. Last year it actually snowed twice! And the snow didn't melt for like 2 days each time!! People freak out over snow here... they shut down school, there's cars wrecks everywhere...

But some years we don't get any snow. I have spent many Christmases wearing short sleeve shirts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Two miles on the treadmill.

45 minutes of weights/strength training.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Dec 02, 2010 at 21:58:41 from 74.177.127.12

Finished the Powell book last night. Awesome story- thanks again. Now it makes me want to go raft the darn thing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles in Sugarhouse Park.

Rough night here in the Murphy house. Seems the 10 year old child thinks that life is unfair

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Sat, Dec 04, 2010 at 12:24:08 from 145.253.227.226

Life is unfair. So what's the problem?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0010.000.0012.00

Treadmill Workout:

1.5 mile warm-up

10 miles in 59:21

.5 mile cool down

1.5% incline for the first 7.25 miles, then dropped down to 1.0% as I increased the pace at the end to make it psychologically a little easier.

I'm pretty happy with that. Especially since I'm still sore everywhere from the weights on Thursday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Dec 04, 2010 at 14:09:31 from 96.228.230.35

Verrry impressive Rob - 10 miles under an hours is nice. Great workout.

From Teena Marie on Sun, Dec 05, 2010 at 01:12:53 from 67.2.89.224

You have got to be kidding me!!! 10 miles sub 1 hour!?!?! You are crazy fast!!!! (And that's not even mentioning the incline!!!)

Nice!!! :)

From Steve on Sun, Dec 05, 2010 at 01:13:55 from 173.126.4.156

Sweet Tempo run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

am: Three easy miles on the treadmill. Plus about 45 minutes of strength training at the gym. Looking forward to a nice run this afternoon. We have sunshine and 40s in the forcast. Might even be able to wear shorts. Although with all the snow melting I'll probably finish with really wet feet.

pm: I decided to go to the gym again this afternoon to spare my legs and avoid our gunky red alert air here in the Salt Lake Valley. Ran 8.5 miles in 63 minutes on the treadmill.

After that, I walked over to Barnes and Nobel and read the entire issue of Trail Running without buying it, the family met me there and we went to Smashburger for dinner. I was "good" and skipped the fries - just a half pound burger.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Dec 06, 2010 at 14:03:44 from 64.128.133.66

What does "red alert air" mean?

My family had me go to Red Robin (gourmet burgers) which are quite good...but I always feel terrible the following day. My body doesn't process red meat like it did when I was younger.

From Rob Murphy on Mon, Dec 06, 2010 at 14:19:49 from 205.127.70.66

The Salt Lake Valley is essentially a bowl. If we go too long without a storm or a change in the weather, the air becomes exceedingly polluted. We've been experiencing that the last few days.

Red Robin is Andy's favorite restaurant. He loves to sing the jingle whenever he gets it in his head that we should go there.

From rockness18 on Mon, Dec 06, 2010 at 20:35:09 from 75.42.154.16

"Smashburger"- sounds awesome!

From Jon on Tue, Dec 07, 2010 at 20:25:00 from 98.71.144.213

Bret- just go to Logan or SLC in the winter and you'll instantly understand "Red alert air".

Do you normally read Trail Runner?

From Bret on Tue, Dec 07, 2010 at 21:39:29 from 96.228.230.35

Hey Jon - I have been to SLC in winter, but I guess I missed the red alert!

Not a reader of Trail Runner - but since your comment, I am now. I have a friend, novice runner, who is completely obsessed with Ultras and is trying to get me to run with him on 50 mile trail run here in Florida in January. I have not committed yet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles on the treadmill averaging 8.3 mph. Alternated between 1.5 and 2%.

OK. Now I have to vent. Yesterday I was spending (wasting?) time browsing over some old threads in the discussion forum when I came across one in the Running section entitled "Elite Runner X Does Bad Thing Y...", started by Sasha. Sasha pointed out that virtually all the Olympic trials qualifiers in the Marathon over the past several years from the state of Utah have been LDS. He continued saying that since 30% of Utah's population is non-Mormon, that you would expect 30% of the Olympic trial runners to be non Mormon as well.

Sasha then went on to conclude that it must be the LDS practice of abstaining from alcohol and caffeine that accounted for their disproportionally high numbers among Utah's elite runners. I'm quoting from one of his posts... "so there is something in LDS culture that makes one a better runner".

Here is the real answer in two parts.

1. Almost all elite distance runners in this country start running early in their high school years. As a demographic, high school runners tend to come from affluent, educated, white, suburban families. Outside of Salt Lake City and Park City, the population that fits that demographic in Utah is way more than 70% LDS. Closer to 80 or 90 percent I'd say - going by the demographics at Alta High School where I coach. The non-LDS population of this state is disproportionally lower middle class and minority - groups not traditionally attracted to distance running.

2. We produce lots of national class high school runners here in Utah and many of them are not LDS. Based on my observations as a long time coach in this state, virtually all of the elite LDS runners end up going to college at BYU or somewhere else in Utah. They also tend to remain in the state after graduation. So, when they reach their distance running prime and are thinking about the Olympic trials, they are still Utahans. On the other hand, most of the top non-Mormon kids go to college out of state and they never return. Examples include Laura and Jackie Ziegle, Patrick Smyth, and Luke Puskedra.I believe the Ziegle's went to Colorado, Patrick ran at Notre Dame and is now training at Mammoth with Terrence Mahon. I'm sure if he were here in Utah he'd be dominating the Top of Utah Marathon! Luke just finished 3rd at the NCAA Cross Country championships running for Oregon.

I would agree with Sasha, at least partly, if Utah's non-LDS runners were pounding a twelve pack every night. But I'm fairly certain than most top runners, Mormon or not, have fairly healthy lifestyles.

So there, that's the answer. I feel better now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Mon, Dec 06, 2010 at 21:09:35 from 65.116.116.6

Rob, How about we both qualify just to prove this theory wrong? Kidding aside, I think the work ethic and discipline have a lot more to do with their success than abstaining from alcohol and caffeine. I am in no way advocating it but the reality is that most elite endurance athletes, e.g. Lance Armstrong, drink some alcohol and caffeine, likely in moderation.

From allie on Mon, Dec 06, 2010 at 21:14:53 from 174.23.238.75

i like your answer. and i will have to agree. i also like the fact that you are digging through old posts. there are some seriously intense discussions on there, but i rarely get a chance to read through them. this was a good one to bring to light!

From Jon on Tue, Dec 07, 2010 at 20:23:55 from 98.71.144.213

There have been a lot of... um... intense blog posts, most involving Sasha. I tend to laugh more than get worked up these days, though it always wasn't that way. I like your responses, though- good points.

From Jon on Tue, Dec 07, 2010 at 20:25:38 from 98.71.144.213

Maybe we should point out to them that the fastest runner on the FRB isn't mormon...

From Steve on Wed, Dec 08, 2010 at 01:14:59 from 173.127.172.219

Love it! Your post made my day Rob!

I'm LDS, and you know my diet...

From Rob Murphy on Wed, Dec 08, 2010 at 10:19:43 from 205.127.70.66

Jon - yeah, I noticed that you contributed to the original discussion back in 2007.

Fritz - You'll have to go it alone, I have to be content with being the fastest 46 year old I can be.

Allie - Great race last Sunday. I might put that one on my list.

Steve - I thought you had reformed? No more twinkees right?

From steve ash on Wed, Dec 08, 2010 at 13:10:31 from 64.134.238.173

This is one reason why I don't blog here any more. Why does it have to be about religion or "Word of wisdom" practices? Most of the world isn't LDS anyway and could care less..

From Rob Murphy on Wed, Dec 08, 2010 at 14:41:19 from 205.127.70.66

Steve - I actually have not noticed that. Maybe I'm not paying close enough attention. I just felt motivated to respond to the one discussion thread I read with what I believe to be the facts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Managed to squeeze in a few miles between the end of school and our cross country banquet tonight at 6:00.

Best Buy Loop plus a few laps on the Alta track. Nice weather, no more snow and ice to slip on. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ten miles in 1:16:16 (7:38).

Avoided the treadmill for a second straight day. Best Buy (Tour de Sandy) loop again plus a little extra.

Off to pick up Abby from swimming now and then Christmas caroling through the neighborhood with the Highland Park Elementary 4th grade classes. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Dec 08, 2010 at 21:57:41 from 69.20.183.178

Have fun caroling!

From jtshad on Wed, Dec 08, 2010 at 21:58:31 from 69.20.183.178

Hey, I still need your address!

From Rob on Thu, Dec 09, 2010 at 01:22:35 from 62.50.233.142

Sandy? That's in Utah right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

Easy treadmill jog to warm up then a massive amount of pumping iron at the gym.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Fri, Dec 10, 2010 at 20:06:18 from 67.2.89.224

Massive amount = Massive muscles. Right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.004.000.009.25

60 Minute "treadmill fartlek". Hard efforts consisted of 1-3 minutes at 5:25 to 5:36 pace. Lost track of how many I did.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.500.000.000.0022.50

am: Two miles on the treadmill. More later.

pm: Steve Anderson and I ran 20.5 (2:34:18) miles up Emmigration Canyon and back. We got a late start - not leaving my house until 4pm. This was the first time I've ever run the canyon in the dark. It's a good thing the road has a wide shoulder because there is no light. It was a really great run and challenging for me to run with a runner like Steve.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Tue, Dec 14, 2010 at 23:38:40 from 184.193.250.232

That was a cool run. Probably the fastest 20 miler I've done. I have really enjoyed your hospitality this summer, not even to mention how much I have learned from our talks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

am: Three mile walk-jog around the neighborhood. Mostly walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

lunch time: Two miles on the treadmill along with some heavy lifting for about 45 minutes. Our recent warm weather has some of my trails open again, so I'm hoping to scurry over to the Dimple Dell Gully after work for a few miles.

pm: Check that. Five miles on the treadmill at the Salt Lake Sports Complex while Abby was swimming. Ann got called in to work tonight so that was my only option. Legs felt heavy and sluggish.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.752.002.002.0010.75

My dad died one year ago on this day. Among other things, I credit him with my life-long interest in sports and fitness. When I was nine or ten, he came home with one of those old 110 lb. weight sets from Sears. Remember the plastic ones filled with cement? I got really into it and my dad really encouraged me. I'd always be lifting in our garage in Anaheim California and my dad would sit with me, coaching. Cigarette in one hand, Pabst Blue Ribbon in the other. In high school he almost never missed my meets. I hope that I will be able to pass along a passion to my kids that means half as much.

I don't think he really got why someone would want to run and he thought marathons were for the insane. But whenever I finished one, he'd be the first person I'd call. As I continued into my 40s he's always ask when I was going to "hang it up". But I could tell he was proud. A couple months ago when I was doing the Grand Canyon run with Jon and Cody, I thought about him a lot the last few miles - wondering if he was aware of what I was doing and shaking his head. When we made it back to the North Rim I really wanted to call him but had to content myself with the hope that he knew and was happy. He was a really great dad and I will run this afternoon thinking of him the whole way.

Robert L. Murphy (1934-2009). Retired from the Los Angeles Sheriff's Department. He would definitely want me to mention that last part.

Now, for todays workout. Kind of complicated.

1.75 mile warm-up

2 minutes at 7:35 pace, 2 minutes at 6:44, 2 minutes at 6:03, and 2 minutes at 5:30 - did this for 52 minutes, so...

14 minutes at 7:35 pace, 14 minutes at 6:44, 12 minutes at 6:03, and 12 minutes at 5:30. 7 minute cool down at 8 minute pace. Kept the incline at 1.5% but lowered it to 1.0% on the 5:30 segments towards the end.

Total of 9 miles in 59 minutes for the hard run plus the warm-up for 10.75 miles.

I fell pretty good about this workout. It was hard without being too hard. I have to get comfortable with running at 5:30 pace for an extended period.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Dec 14, 2010 at 11:09:25 from 204.134.132.225

I remember talking about your Dad with you when we were down there and saw your pictures of him in your basement. He obviously was a very influential man in your life and had a lasting impact on you and your family and will continue to be missed. My thoughts are with you on this solemn anniversary.

From dugco on Tue, Dec 14, 2010 at 11:35:40 from 199.44.20.27

Thanks for sharing, Rob. I think I shall have a PBR and a smoke in his honor... maybe 2 PBRs and no smoke.

From Rob on Tue, Dec 14, 2010 at 12:00:06 from 206.71.84.68

That is the first time I've started crying reading someones running blog. Thanks for the story, that was really great.

From Rob Murphy on Tue, Dec 14, 2010 at 13:05:29 from 205.127.70.66

Hey Doug, you know what my dad really got a kick out of? The fact that PBR became cool and trendy among hipsters. snowboarders,rock climbers and the like the last few years. That was his brand and definitely not hip in the 50s through 70s. Just cheap!

From jtshad on Tue, Dec 14, 2010 at 13:21:26 from 204.134.132.225

But the PBR needs to be in a bottle, that's the ticket!

From jun on Tue, Dec 14, 2010 at 13:59:42 from 66.239.250.209

Rob, what a fantastic way to show respect for your father. He sounds amazing. And what an awesome son to show that kind of respect. Kudos to you.

PBR, official beer of rock climbers. I can vouch for that personally.

From Rob Murphy on Tue, Dec 14, 2010 at 14:15:32 from 205.127.70.66

jun - just changed my comment to reflect the rock climbing passion for PBR. This is after the climb right? Thanks for your kind thoughts.

From jun on Tue, Dec 14, 2010 at 14:16:57 from 66.239.250.209

Well, yes, after if everyone is rope climbing. I mostly boulder though, so for those who bring it while bouldering it is usually during. I've seen a lot of drunk bouldering in my day. The risk is low though when the fall potential is 10 ft or less and their are pads underneath.

From Bret on Tue, Dec 14, 2010 at 21:37:07 from 216.234.133.229

Very nice entry Rob. I am embarrassed that I did not check the blog earlier today when we were emailing back and forth. My thoughts are with you today. It is great that you have good memories of your Dad like that even now. I know that when I ran my first NYC marathon, my father came with me - and after every race thereafter, I would give him a call if I had a good day - and I really wanted to give him a call after my race this year too - but similar to you I had to hope that somehow he was aware of it.

I remember your Dad at our track and cross country meets from high school - seemed like a great guy to me Rob. All the best to you on this anniversary.

From Rob Murphy on Tue, Dec 14, 2010 at 22:06:33 from 24.10.248.6

Thanks a lot Bret.Certainly no need to be embarrassed!This is a road you and I have trod together this year.

From Jon on Tue, Dec 14, 2010 at 22:36:21 from 74.177.125.243

Nice thoughts. Glad you can remember him.

From Teena Marie on Tue, Dec 14, 2010 at 22:52:51 from 67.2.89.224

I love this post. :)

May the wonderful memories stay fresh always. :)

(Very nice run!!!)

From Wesley Hunt on Wed, Dec 15, 2010 at 10:38:53 from 198.8.4.25

Thanks for sharing these thoughts with us, Rob. Our dads would have hit it off...

I am also blessed with a father who has encouraged and pushed me to be my best on the field, the race course, and in the classroom.

Life is about great experiences, and the "simple things" are far too often overlooked and under-appreciated. Now, as an adult, I am trying to soak in every moment with my dad.

On Sunday, my dad and I got up at 4:00 am, drove three hours to Fayetteville, Arkansas (from Little Rock), and picked up our timing chips five minutes before the gun for the start of the half-marathon. It was both chaotic and pure joy.

I know that you shared and cherished similar experiences with your father throughout his life.

Respectfully,

Wesley

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Squeezed in some miles during lunch. 6.5 in 49 minutes. Probably my only chance to run today.

Food discovery of the week: Veggie Burrito at Barbacoa. They have whole wheat tortillas. I get it with black beans, all three kinds of salsa and guacamole. No sour cream.  It's ridiculously healthy and yummy at the same time. A rare combo.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Wed, Dec 15, 2010 at 15:23:15 from 174.23.238.75

yum.

From Teena Marie on Thu, Dec 16, 2010 at 22:24:23 from 67.2.89.224

I *LOVE* Barbacoa. Fortunately, the one in West Jordan shares the parking lot with the gym I go to!!! Very nice setup!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

am: 7.25 cold, dark miles at 5 am. But like most such runs, it was really tough the first few minutes, then not so bad, then kind of nice. Got back around 6 am and found Abby in the kitchen trying to make waffles!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Dec 16, 2010 at 10:21:27 from 204.134.132.225

Was she successful?

From Rob Murphy on Thu, Dec 16, 2010 at 10:49:33 from 205.127.70.66

Oh yeah. But after a big mess.

Thank you for the thank you.

From Scott Ensign on Thu, Dec 16, 2010 at 21:50:01 from 207.224.194.157

geez 5 AM is early. I am lucky to get out before noon in the winter!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Two treadmill miles plus some strength training at Steiner while Abby swam. Took it easy today. I have 16 days off and I have it in the back of my mind that I want to run 200 miles over that time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Fri, Dec 17, 2010 at 21:08:38 from 174.23.238.75

i have been thinking about attempting my first 100 mile week ever between christmas and new years. it would be fun to run the 100th mile on new years eve.

but 200 miles in 16 days? that is very impressive. good luck!

From Steve on Fri, Dec 17, 2010 at 23:44:43 from 209.235.31.148

You are a sick individual, Rob.

How about a 30 miler on Monday afternoon?

From Rob Murphy on Sat, Dec 18, 2010 at 09:43:05 from 24.10.248.6

Allie - thanks, and good luck to you too. We'll see how close I get.

Steve - OK, and I think I know the perfect course if you are talking about here in Salt Lake.

From Steve on Sat, Dec 18, 2010 at 18:37:57 from 209.235.31.148

Yep, I get into Salt Lake about noon or so, so it isn't an drive at all. Man, it's a hard time of year to get these runs done.

Just looking at the mile idea in March, I have a thought of hitting three events. Why don't we set up a team? Even if it's only two, six events could score pretty good. Do you know how the team scoring works?

I reviewed times and they are fast. A mile would take about 4:23, an 800 about 1:58.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

11.25 easy miles. I started out at 8 mph and worked up gradually to 9 mph at the end. The workout seemed harder though because of my sore leg and butt muscles from the squats I did with 150 pounds last night.

pm: 5 easy miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Sat, Dec 18, 2010 at 18:46:47 from 67.2.89.224

What does it mean to "tart out" of something? ;)

Dang!!! Those are some serious squats!!! I'm sure your wife appreciates them though!!! :) :) :)

From Rob Murphy on Sat, Dec 18, 2010 at 19:46:24 from 24.10.248.6

Just caught that. At least I didn't say "farted".

From Teena Marie on Sat, Dec 18, 2010 at 23:48:11 from 67.2.89.224

Now that would have been hilarious!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles really easy in Liberty Park. I have to remember to run there more often as I'm increasing my mileage because it has a great flat wood chip path that is really easy on the legs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.500.000.000.0022.50

Pretty super run this afternoon. Steve Anderson and I ran from my house up Little Mountain in Emmigration Canyon and back. Cold, windy, some snow, but great to have some company and good conversation.

22.5 miles in 2:47:20. Sooner or later I'm going to have to figure out why I'm doing these weekly 20 milers or more with no marathon on the schedule until late May.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, Dec 20, 2010 at 21:21:02 from 74.177.125.243

It's cause you're training for the Antelope Island 50k, but haven't realized it yet.

From Rob Murphy on Mon, Dec 20, 2010 at 21:49:23 from 24.10.248.6

You are more right than you know Jon. I'm having this internal debate with myself. I blame you for that.

From allie on Mon, Dec 20, 2010 at 22:06:40 from 174.23.238.75

22.5 miles on a monday, up a mountain, in the wind and snow. definitely insane but totally awesome.

From Rob on Mon, Dec 20, 2010 at 22:13:21 from 72.55.213.36

Because you understand the true meaning of running.

"To be more awesome than everyone else, even on Monday"

From Jon on Tue, Dec 21, 2010 at 07:54:47 from 74.177.125.243

No debate necessary. Just do it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

2.25 miles on the treadmill and then lots of weights/strength training. Probably enough to make me sore tomorrow.

Had a nice lunch today at Fiddler's Elbow in Salt Lake with several folks from this here blog. Got to meet several people in person for the first time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Dec 22, 2010 at 12:07:17 from 204.134.132.225

With whom did you have lunch?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Twelve miles on the treadmill at the gym. Fluctuated between 7 and 7:30 pace most of the way. Was lucky enough to get a treadmill on the end and next to a broken one so I didn't have to make annoying chit chat with anyone or worry about my sweat landing on someone on the treadmill next to me.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Wed, Dec 22, 2010 at 11:54:50 from 199.44.86.243

Well - someone's a little bah humbuggie today - you normally love splashing sweat on people next to you. The annoying chit-chat I can relate to, but cmon, sweat splashin rocks!

Speaking of sweat... 73 here today, Rob :)

From Rob Murphy on Wed, Dec 22, 2010 at 14:52:27 from 24.10.248.6

Not all chit chat is annoying, but most is when I'm on the treadmill. Like if I'm running at 5:20 pace, barely avoiding being shot off the back end of the thing, and someone says "wow, you're fast" or "have you ever run a marathon".

Mid 30s here and alternating between snow and rain. Yeah, I'm a little over it, but winter's almost over right?

From RivertonPaul on Wed, Dec 22, 2010 at 16:29:35 from 67.42.27.114

Rob, I wear long sleeves to contain the sweat flickage. Nice run. Enjoy the holidays.

From Bret on Wed, Dec 22, 2010 at 16:37:03 from 216.234.133.229

Rob - I have found that my sweating on the treadmill and surrounding area is a pretty good way to eliminate anyone from trying to use the machine next to me - thus eliminating any chance of chit chat.

Speaking of coming off the back of a treadmill - have you looked at the speed of the guys running on the Woodway treadmill website http://www.woodway.com/performancetreadmills/elg.html They need a spotter!

From Rob Murphy on Wed, Dec 22, 2010 at 16:51:35 from 24.10.248.6

That's pretty amazing Bret. Do you have one of those? I've never heard of a treadmill that went up to 25 mph.

From Bret on Wed, Dec 22, 2010 at 17:32:27 from 216.234.133.229

No - I do not have one. It would be overkill for me to have one that goes that fast. I used one for my VO2 max testing at my gym. Really nice. The running surface is not a standard belt, but instead individual slats much like a military tank tread.

From Fritz on Wed, Dec 22, 2010 at 23:03:14 from 67.182.226.25

Rob, You were running when I arrived and still running when I left. I thought you were running a TM marathon. That end treadmill is nice, especially now that the one next to it is broken. There was a Woodway treadmill at the rec center at CAL. It was super smooth and durable. If only I knew it would go 25 mph! :)

From Rob Murphy on Thu, Dec 23, 2010 at 10:06:10 from 24.10.248.6

Fritz - I didn't run as far as it looked. Too much coffee before the run and I had to keep taking breaks to run to the bathroom!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Not a bad run today. Kept my vow made earlier this week to do more running on the path around Liberty Park which is really easy on the legs.

13.25 in 1:45. Easy 8 minute pace in a constant 35 degree drizzle.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Dec 23, 2010 at 13:32:49 from 204.134.132.225

Nice workout, good that you can get outside.

From Teena Marie on Thu, Dec 23, 2010 at 18:27:47 from 67.2.89.224

You and Jeff are kicking some major trash this week!!!

Dang, you boys are not to be messed with!!! :)

It was so fun having you and Anne (sp?) there for lunch on Tuesday. Thanks for coming!

From Steve on Thu, Dec 23, 2010 at 18:31:24 from 173.126.95.194

Nice workouts this week! I'm glad I'm out of the weather for the next few weeks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.501.004.000.5010.00

I had planned on doing a 10 mile treadmill run at sub six pace this morning. However, during my warm-up I discovered that I wasn't in the mood for long, sustained suffering. Shorter, more intense suffering seemed to fit the bill a little better.

1.75 mile warm-up.

5 x 1 mile with half mile recovery jogs. 6:00, 5:30, 5:30, 5:30, 5:28 - 1.5 % incline.

1 x 1/2 mile in 2:39 - 1 % incline

Short cool-down.

My mom is visiting and plans to take the kids out to lunch and to a movie this afternoon. So Ann and I will be able to wrap presents and go out to lunch.

I'm fired up about my Christmas run tomorrow. I've run on Christmas every year since 1981. It is my absolute favorite run of the year. Calm, quiet, zero traffic. I always feel like I'm the only one alive.After that, I plan to take two consecutive days off of running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Dec 24, 2010 at 12:41:46 from 98.71.131.202

I love doing the Christmas run just after sunset- no one on the streets. I run through neighborhoods, singing Christmas songs to myself and looking at lights. Great day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

This easily had to be one of my best Christmas runs ever. Ann drove me east on I-80 towards Park City and dropped me off in East Canyon by the entrance to the gun range. I ran through the canyon to the top of Little Mountain and then through Emmigration Canyon back into Salt Lake. Normally this would be a 16 mile run, but I kept taking little side roads and detours along the way plus a couple laps around my neighborhood to make it an even 20.

No traffic, sunny, about 20 degrees at the start and 40 at the finish, Roads were free of ice and the snow was beautiful. Glad I remembered my sun glasses.

20 miles in 2:28:03 (7:24 average)

I'm really pleased with this week. 86 miles total in only seven runs - no doubles. That might be my highest mileage total ever for a week. Definitely since the 80's. Feel good too, no aches or pains.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, Dec 25, 2010 at 14:36:05 from 98.202.119.100

awesome rob. merry christmas.

From Bret on Sat, Dec 25, 2010 at 17:19:40 from 68.171.234.51

Nice week Rob. Amazing total mileage with no doubles - may explain the lack of soreness - with more recovery between runs. Merry Christmas!

From Rob Murphy on Sat, Dec 25, 2010 at 17:37:25 from 24.10.248.6

You're probably right Bret. I'm off this week so I'm really taking it easy when not running, taking naps as well. When I'm at work I'm always on my feet, busy at practice after school.

I should be a professional runner. Yeah... that's the ticket!

Merry Christmas to you guys too. Heading out for a post-dinner family walk around the neighborhood now.

From steve ash on Sat, Dec 25, 2010 at 20:26:32 from 98.202.79.72

I really wish we could be Rob.. Merry Christmas!

From Jon on Sat, Dec 25, 2010 at 20:26:48 from 98.71.131.202

Sounds like a great Christmas run. Merry Christmas to you and your family, Rob.

From Smooth on Sat, Dec 25, 2010 at 23:28:10 from 67.2.86.4

BEAUTIFUL Christmas run!

CONGRATZ on the 86 miles all on single runs and feeling great! You're AWESOME!

It was great meeting you and Ann the other day! Hope you're enjoying this holiday break!

From baldnspicy on Mon, Dec 27, 2010 at 09:49:41 from 72.77.120.222

Congrats on your week and Christmas run! Enjoy your time off!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took a day off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

Today I ran from my house over to Sugarhouse Park, around the road loop three times and then over to Liberty Park and circled the path there several times. Beautiful morning.

15.25 in 1:54:45 (7:32). Felt good after the day off yesterday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.001.005.50

This morning I met up with a group at the Starbucks on Foothill Blvd. at 5:45 for what I learned would be a "speed workout".

Ran about 5.5 miles in the neighborhood east of Foothill. The run included lots of hard uphill efforts averaging between 200 and 300 meters I'd say. Pretty good workout. Hopefully I'll be able to get in a few more miles later.

100 push-ups, 100 sit-ups, core exercises when I got home.

pm workout: 11 miles on the Lifecycle in 30 minutes. A little more strength training and some hot tubbing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Dec 28, 2010 at 10:19:13 from 204.134.132.225

Nice! It was nice talking with you yesterday, keep in touch!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Life was conspiring against my run today, but I was finally able to squeeze some treadmill miles in at Steiner while Abby was at swim practice. Started at 8 mph and worked up to 9 with several one minute efforts at six minute pace. 2% incline.

Big dumping of snow the last couple hours. If we lived in a section of the country that mattered to the media, instead of flyover country, we'd probably be on the news now.

Wavering back and forth as to whether I should do the Draper New Years Day 5k.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Thu, Dec 30, 2010 at 00:17:09 from 67.2.114.66

Nice job squeezing the miles in. I had a similar day and threw in the towel at 5 miles this evening. Total weaksauce on my part.

So yesterday, were those pushups all in a row?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Not sure what's up. Fighting a general case of apathy this week. Probably be good to get back into the normal work and life routine next week. A little bit of sunshine would probably help too.

A little over five miles on the treadmill just to burn some calories.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Thu, Dec 30, 2010 at 17:28:57 from 174.23.238.75

i totally agree -- routine and sunshine are greatly needed right now. let's get this 2011 thing underway...

From Smooth on Thu, Dec 30, 2010 at 22:40:06 from 67.2.79.80

I concur! :)

From Steve on Fri, Dec 31, 2010 at 20:27:24 from 173.139.113.197

You need a swift kick in the pants..

:-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

There's no reason why that should have been a good run, but it was.

15 degrees, wind, snow, slush, ice - but I still enjoyed every minute of it. Maybe it was the two layers of gloves?

13 miles in 1:39:53 (7:41). Actually a fairly decent pace considering the poor conditions. I did one loop around Sugarhouse Park but bailed after that since the city hasn't made plowing the road through the park a priority. For those of you planning to run the Beat The New Year 5k tonight, don't expect a fast time and you might be better off with some snow shoes.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2023.40141.70165.1348.752378.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 149.00Calories: 0.00
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