Rob Murphy

Austin 3M Half Marathon

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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
2552.10125.73161.1446.102885.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.250.000.000.0018.25

18.25 miles in 2:13:06 (7:18). Sunny, about 10 degrees with a serious wind chill up in the canyons where I ran today. Nice run, but tough.

Of course the big news in the running world is that Olympic marathon gold medalist Sammy Wanjiru has been arrested in Kenya for attempting to murder his wife and wounding the family's "security guard", a man named William Masinde. Seems that Sammy turned his unregistered AK 47 on the pair!

Now, you all know that we distance runners are gentle souls on the outside. We tend much more towards passive aggression rather than outright aggression.Seems to me that only a couple things - maybe just one thing - could cause Sammy to go off like this. No mention was made in the article as to whether Sammy "surprised" Mrs. Wanjiru.

The best quote of all came from the Letsrun.com message boards... "Sounds like Sammy is almost ready for the NFL. This is how you bring some street cred to distance running. Does Sammy own Pit Bulls by any chance?"

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Sat, Jan 01, 2011 at 20:12:24 from 67.2.114.66

Wow!!! I hadn't heard any of that. Now I need to go and read all about it!

Congrats on a wonderful 2010. This new year is going to be even better!!!! Here's to your goals, your health, and your family!!!! :) :) :)

From allie on Sat, Jan 01, 2011 at 20:26:34 from 174.23.238.75

that is some intense drama for the distance running world.

nice first run of 2011. i was glad the sun came out today, but the temperature needs a lot of work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

Warm-up on the treadmill. Weights/strength/core workout. Lots of leg stuff.

Left achilles is acting up again. Don't know why. I ran 18 yesterday with no indicator of any problem. Woke up this morning and it was sore. Got worse throughout the day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Mon, Jan 03, 2011 at 21:03:11 from 65.127.208.182

Not cool..Hopefully just one of those weird "bad" days you get at our age.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles on the treadmill at 8.5 mph. Mostly just testing the sore achilles so I didn't want to push it. Felt pretty good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Tue, Jan 04, 2011 at 12:29:45 from 67.2.114.66

Just dropped by to check in on your achilles. Looks like things are going in the right direction. Very nice!!!! :)

From Scott Ensign on Tue, Jan 04, 2011 at 21:00:33 from 71.35.224.147

achilles and calves are weird things... glad it is feeling better

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

10 miles on the treadmil.

.75 warm-up

8.7 miles in 60 minutes with 8 x 1/4 mile at 5:27 pace.

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
1.000.000.000.001.00

One mile on the treadmill

Two miles on the eliptical

Lots of strength training and core stuff.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Thu, Jan 06, 2011 at 00:03:41 from 99.25.245.254

Rob, how's the achilles? I noticed you did 10 yesterday and was curious if there was any lingering soreness. When you're dealing with something like that, do you think running easy miles is preferable to additional rest?

Wesley

From Rob Murphy on Thu, Jan 06, 2011 at 13:18:25 from 205.127.70.66

Thanks for asking Wesley - and sorry about your Hogs. Although they did end up making a game of it.

I think the achilles is going to be ok. Did 9 miles this morning without any problems. I think I caught it in time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

am: Out the door at 4:45 this morning. 14 degrees. Dark also. Just me and the guy delivering papers. 9 miles in 1:10 around Sugarhouse Park. 

pm: Farting around at the gym with little purpose. 2.25 on the treadmill with some fast striders, 1 mile on the eliptical, and about 15 minutes of hard riding on a spin cycle.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Fri, Jan 07, 2011 at 13:00:49 from 184.239.62.87

You have way too much time on your hands

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

I guess I got done what I wanted to get done tonight, but I had hoped it would feel a little easier.

6 x 1/2 mile on the treadmill in 2:45 (10.9 mph). Half mile recovery at 7.5 mph between each. Warm-up and cool-down.

I wanted the half mile repeats to be hard but manageable. Instead, I was really straining.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Sat, Jan 08, 2011 at 19:19:56 from 67.2.90.52

All I know is that is a KILLER run!!!!

Hope you are enjoying your weekend! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 miles on the treadmill in 45 minutes.

10.8 miles on the lifecycle in 30 minutes.Pretty good 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
8.000.000.000.008.00

Eight miles on the treadmill followed by weights.

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 decided to take a rest day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Tue, Jan 11, 2011 at 20:29:27 from 174.23.238.75

good call, i say. all you missed was another frigid day with bad footing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I was forced to take another zero today due to life circumstances beyond my control. I'm not sure how I will recover from the massive loss of fitness that will surely accompany two consecutive days of sloth - not to mention the blow to my self-esteem.

I'm a bad, bad person.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Tue, Jan 11, 2011 at 23:22:47 from 68.35.221.180

Not to mention the far reaching impacts caused by your weakness - just put yourself in the shoes of us, your followers... I'm guessing you, and maybe even I, will survive. Good luck with your circumcision uhhh circumstances.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

am: I began the process of redeeming myself this morning. Made it to the gym at 4:30 (let me say, this is the time to go to 24 Hour Fitness) and ran 11 miles in 1:16. Plan to do more later.

pm: 4.25 miles over lunch in about 30 minutes. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Wed, Jan 12, 2011 at 10:59:31 from 65.116.116.6

After 2 days off I am surprised you were able to make it that far. :) I probably arrived an hour after you left.

From TexasLindsey on Wed, Jan 12, 2011 at 12:07:47 from 71.154.12.199

Rob, I could use your advice about this very thing. I am currently going on 6 days in a row without running. First it was being sick, now it's the cold weahter and lack of 1-babysitting, 2- gym membership, 3- treadmill. It's a downward spiral.

I know I'm going to pull myself out of this funk. I'll find a way to get out there running again. I've just got to toughen up and do it.

But my question is, how much fitness have will I have lost after a week of not running? What milage should I resume? I ran about 40 miles the week before I stopped. My last long run was Jan 1st. I did 15 miles.

My running group is doing 17 miles this Saturday. If I run today, tomorrow, and Friday, do you think I could pick up where I left off and do 17?

You have given me such great advice in the past.

From Steve on Wed, Jan 12, 2011 at 12:30:30 from 209.235.31.148

More later? Thats enough, make it stop..

From Rob Murphy on Wed, Jan 12, 2011 at 12:30:33 from 205.127.70.66

Hey Lindsey - I was definitely being a little bit dramatic about my two consecutive days off. Your week off will impact you more psychologically than physically. Your funk will lift with your first good run.

Just take it a little easier on the first day or two back.

I'm going to be down in Austin at the end of January to run the Austin 3M Half Marathon. Looking forward to some warm weather!

From TexasLindsey on Wed, Jan 12, 2011 at 14:04:46 from 71.154.12.199

Before my funk, I was considering that race myself. I was looking for a reason to go to Austin. My husband's sister lives there, so we get to stay for free and free babysitting.

I was trying to decide whether to run the 3M this month, the Austin Marathon in Feb, or the Zooma half marathon in April.

From Rob Murphy on Wed, Jan 12, 2011 at 14:59:03 from 205.127.70.66

Everyone goes through periods like this with their running. Sometimes forced time off is even good for you. Takes care of any little aches and pains you might have had and you return mentally recharged.

Bummer about the race. It's always fun to meet others from the blog. Let me know if you change your mind.

From Jon on Thu, Jan 13, 2011 at 20:01:00 from 74.177.82.79

Just when I thought you couldn't possibly be any dumber, you go and do something like this... and totally redeem yourself!

(bonus pts if you can name the movie)

I was always amazed at Planet Fitness how it was empty at 4:30 am (only a couple retired people walking on treadmills- when I'm retired, I sure as heck ain't gonna wake up at 4:30), still almost empty at 5:15, but by 5:30-5:45 the place was packed.

From Rob Murphy on Thu, Jan 13, 2011 at 21:09:39 from 24.10.248.6

Dumb and Dumber

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

16.25 in 1:58. Had Ann drop me off up in East Canyon and I ran home via Emmigration Canyon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Thu, Jan 13, 2011 at 22:46:36 from 67.2.113.131

DANG!!!!

You are so hardcore!!! I hope you plan on taking a couple of easy days. :)

From Rob on Fri, Jan 14, 2011 at 10:10:16 from 206.71.84.68

I guess you redeemed yourself, That's a lot of miles in 2 days.

Good job, you are a good good person.

From Lily on Fri, Jan 14, 2011 at 10:17:16 from 67.199.181.73

You need a donut and a break :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Just an easy run around Sugarhouse Park. Way more sore today than I should have been after yesterday's run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Colby Park on Sat, Jan 15, 2011 at 12:19:27 from 77.42.98.178

Hey Rob, looks like some good runs. Is the weather helping you out? I am STILL trying to get my leg to heal up. I haven't been able to constistantly run for over a month which is very disheartening, but I have been trying to stay on the eliptical and keep my cardio up.

Not that this will happen any time soon, but I had some questions about refueling during long runs. Do you take water bottles with you on 15-20 mile runs? I was wondering about this the other day. The longest I have gone without drinking is 13 miles, but I don't think I could do 7 more with no water. Also, do you have a routine for drinking/taking gels during a marathon that you've done a few times?

Sorry so long. I value your experience and advice. Thanks!

From Teena Marie on Sat, Jan 15, 2011 at 12:49:44 from 67.2.113.131

How are you feeling?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.252.006.000.0013.25

This is the type of workout I've needed to get done for quite a while but just haven't had the mental energy to do.This morning my legs were still quite sore (still don't know why), but I felt ready.

2.25 mile warm-up

5 miles in 29:42

1 mile in 7:45

1 mile in 5:51

1/2 mile in 4 minutes

1 mile in 5:46

1/2 mile in 4 minutes

1 mile in 5:30

1 mile cool down

The best thing about the workout is that I finished it not completely wasted. I actually felt that I could do another mile in 5:30, but I want to run 20 on Monday and feel good doing it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, Jan 15, 2011 at 15:48:55 from 174.23.123.195

great workout. i saw you ran emigration the other day -- rough on the quads but great downhill training. are you planning to run d-news this summer?

From Rob Murphy on Sat, Jan 15, 2011 at 15:55:55 from 24.10.248.6

Thanks Allie. I have a wierd race schedule coming up. The Austin 3M Half Marathon in a couple weeks, then the USATF Masters Indoor Championships where I will run the mile. I'm going to do the Ogden Marathon in May. I'd like to do Des News and probably will if I'm feeling good. My schedule this summer has me out of town a lot, so I'll probably miss quite a few local races.

I'm trying to shake up my race schedule this year just to keep it fresh!

From Jon on Sat, Jan 15, 2011 at 16:23:06 from 74.177.82.79

Come on, no trail runs on your schedule?

From Rob Murphy on Sat, Jan 15, 2011 at 18:29:30 from 24.10.248.6

Jon - One more year.I want to see if I can get under 2:40 first. Maybe a couple shorter trail races this year. Any suggestions?

From Steve on Sat, Jan 15, 2011 at 18:56:49 from 72.57.61.193

You need to come down to Costa Rica with me next week and hit a 30 mile trail run. Shake off all this fog and red air day nonsense. Takes a year off your age for every every one of those you do.

From jtshad on Sat, Jan 15, 2011 at 19:12:19 from 63.230.225.240

Nice workout, looking good for Austin!

From Bret on Sat, Jan 15, 2011 at 19:14:03 from 96.228.230.35

Impressive workout Rob - showing really nice speed and depth of endurance.

From Rob Murphy on Sat, Jan 15, 2011 at 22:27:53 from 24.10.248.6

Steve - why didn't I think of that? Sure, Costa Rica for me all next week.

From Wesley Hunt on Sat, Jan 15, 2011 at 22:50:17 from 99.25.245.254

Back in the saddle...great workout. There's nothing better than finishing a hard run and still feeling like playing with your kids! Really, very impressive.

From steve ash on Mon, Jan 17, 2011 at 11:30:42 from 64.134.224.86

Good luck at Austin Rob. Sounds like fun for sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy 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
8.250.000.000.008.25

Eight easy miles around Sugarhouse Park.

6 x 100 yard 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
10.500.000.000.0010.50

10.5 on the treadmill - averaged 8.3 mph.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.250.7511.00

Sorta Hard Treadmill Workout...

1 mile warm-up

2 miles at 10 mph (11:58)

half mile in 4 minutes

1.5 miles at 10.2 mph

half mile in 4 minutes

1 mile at 10.4 mph (5:45)

half mile in 4 minutes

3/4 mile at 10.6 mph

half mile in 4 minutes

1/2 mile at 10.8 mph

1/4 mile in 2 minutes

1/4 mile at 11.2 mph

Cool down jog. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Wed, Jan 19, 2011 at 23:37:30 from 24.10.248.6

Wow Rob! That's really impressive. I want to be more like you.

From allie on Thu, Jan 20, 2011 at 00:42:22 from 174.23.123.195

i agree with rob. very impressive!

From Wesley Hunt on Thu, Jan 20, 2011 at 00:52:09 from 99.25.245.254

Sorta Hard? I guess, but what's up with the half-mile/4 minute breaks between intervals? Why don't you have a sandwich and get in some light reading while your at it?

From Rob Murphy on Thu, Jan 20, 2011 at 08:34:51 from 24.10.248.6

I'm old Wesley. And kind of wimpy.

From Wesley Hunt on Thu, Jan 20, 2011 at 13:10:15 from 198.8.4.25

Nothing could be futher from the truth...I jest. Impressive paces.

From Jon on Thu, Jan 20, 2011 at 21:16:51 from 74.177.82.79

Did you just comment first on your own blog? And not only that, but you were complimenting yourself?

From Rob Murphy on Thu, Jan 20, 2011 at 21:45:34 from 24.10.248.6

Yes Jon, I got very sad because no one had commented on my workouts all week. So I decided to do it myself.

I need that kind of affirmation.

From Bret on Fri, Jan 21, 2011 at 15:12:24 from 64.128.133.66

Interesting workout Rob - your workbouts got progressively faster, but likewise shorter with what would appear to be full recoveries. Sounds like it would kick my butt, though I am just trying to figure out what your purpose was with the training. It doesnn't seem to fit into a category of tempo, cruise, threshold or VO2 max type of workout based upon the speeds and length of recovery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Truly a great run today. The trails in the Dimple Dell Gully were mostly open with only the upper portion having much snow. So I was able to get in 9.25 miles mostly on trails. I would have done more because I really felt great, but it was getting dark and I have a couple hundred essays to grade.

9.25 in 1:13 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Fri, Jan 21, 2011 at 16:33:12 from 198.8.4.25

Great stuff. And my guess is you enjoyed the hell out of it. I envy the trail running and look forward to doing more of it in the late spring and summer after the Little Rock Marathon.

Wesley

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Nifty new run today...

Ran through the middle of the gully up to the top at Mount Jordan Road, then right on Little Cottonwood Road and left on Wasatch Blvd - then back only along the north rim of the gully to 24 Hour Fitness on 13th East in Sandy. Just used the gym for the shower today.

12 miles in 1:33. Very hilly, probably zero level ground on the whole run. I estimate about 36,002 feet of elevation gain and loss over the 12 miles. Does that sound about right Jon?

Then I picked up Abby at swim practice. Spaghetti and meatballs with a good salad for dinner.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Fri, Jan 21, 2011 at 23:32:14 from 209.235.31.148

That is sweet, I could sure use some hill running..and spagetti and meatballs.

From Jon on Sat, Jan 22, 2011 at 16:53:01 from 74.177.82.79

36,000 ft? Sounds a bit high. For example, Wasatch 100 has 26,000 ft climbing, and that's spread out of 100 miles.

From Rob Murphy on Sat, Jan 22, 2011 at 20:14:33 from 24.10.248.6

Thanks Jon. It's just an estimate though. I might be off by a couple feet. Or maybe 35,000?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.001.007.25

am: A mile easy on the treadmill followed by weights/strength training.

pm: Great workout this afternoon...

4.25 mile warm-up

8 x 200 on the track at Highland High 36, 35, 34, 34, 33, 31, 31, and 29.89 for number eight which I'm pretty fired up about.

1 mile cool down.

So I'm watching an episode of Spongebob right now called "Spongebob Lawyerpants". Plankton slipped on some water in the Krusty Krab and is bringing a lawsuit against Mr. Krabs who is being represented by Spongebob. Mr Krabs just admitted under oath that he does not own a wet floor sign. "I had to make some tough business decisions... and the wet floor sign seemed superflous".

Why is Mr. Krab's daughter a whale?

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sat, Jan 22, 2011 at 21:01:00 from 201.199.192.2

Sweet! Nice track workout. Are you trying to make sense out of spongebob?

From steve ash on Sun, Jan 23, 2011 at 11:36:22 from 64.134.224.97

Too wide open for me to comment, especially on a "family friendly" forum. LOL..

From dugco on Mon, Jan 24, 2011 at 00:13:00 from 68.35.221.180

Dude - I'm thinking we need to grab a couple more guys and run a 4X200 or 4X400 in Albuquerque!! Nice work. And ya gotta love the word superfluous showing up in a cartoon - I knew I loved Spongebob for some reason.

From Bret on Mon, Jan 24, 2011 at 13:43:54 from 64.128.133.66

Look at Rob with the jets to finish sub 30! Nice job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I took a zero today as I am majorly sore from the weights and the 200s 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
7.000.000.000.007.00

Seven easy miles on the treadmill in about 50 minutes. Very little soreness remaining, but my legs felt lifeless. The portions of the run where I incresaed the pace to over 9 mph and the grade to 2.5 percent were a minor struggle.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

am: 6.25 easy miles around Sugarhouse Park. Nice morning, calm and low 30s.I'm getting excited for the Austin Half Marathon this Sunday. Maybe even more excited for the sunny, 70 degree weather.

pm: Basically the same run as this morning only a little faster and with some fast striders thrown in. 6.25 in 45 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Jan 25, 2011 at 10:01:44 from 204.134.132.225

I am excited for you too!

From AirSpy on Tue, Jan 25, 2011 at 19:42:02 from 67.136.43.98

Good luck in Austin!

From allie on Tue, Jan 25, 2011 at 19:42:14 from 174.23.123.195

it was nice out this morning. good luck this weekend. enjoy austin and enjoy the weather.

From steve ash on Wed, Jan 26, 2011 at 11:30:20 from 64.134.238.90

Rob, Enjoy the trip and bring back a shiny pr. I have to admit I'm a little envious though..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.002.505.50

5.5 miles including 5 x 1/2 mile with a 1/4 mile jog in between. Splits were...

2:43, 2:41, 2:39, 2:37, 2:35

Wore my nifty new Brooks eco friendly green racing flats. They are called the "Green Silence". Not only did I feel fast, but also superior to those of you still wearing the old fashioned shoes that destroy the planet.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Wed, Jan 26, 2011 at 22:22:50 from 174.23.123.195

well, you are certainly not doing your part to contribute to the inversion. i'll go idle my car in the driveway for an hour to make up for your lack of participation.

From Rob Murphy on Wed, Jan 26, 2011 at 22:58:58 from 24.10.248.6

I would try to idle my car but, as you may recall, I own a hybrid, which automatically shuts off when I'm idling. Sheesh! It's really hard being so good.

From Jon on Thu, Jan 27, 2011 at 22:45:23 from 98.71.181.194

Destroy. Destroy! DESTROY!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Easy early morning run around Sugarhouse.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Thu, Jan 27, 2011 at 20:53:18 from 67.2.104.73

How are you feeling? You ready to take Austin by storm? (In an environmentally friendly way, of course.)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy 4.5 miles around Town Lake in Austin. 6 fast 100 meter striders.

75 and sunny!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Jan 29, 2011 at 11:41:51 from 69.20.183.178

Good luck on Sunday! I am glad you made it safely to Austin, enjoy the nice weather.

From TexasLindsey on Sat, Jan 29, 2011 at 21:47:07 from 71.154.12.199

Oh I love Town Lake!!!!! Have you been to Austin before this?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Another easy run around Austin with my buddy Joah at who's house I'm staying this weekend. Threw in 3 1-2 minute efforts at 5:30 pace. Felt really good.

Had a little bit of a scare yesterday at the packet pick-up. The race is sold out and they didn't have any Rob Murphys from Salt Lake City registered. After about a half hour of trying to resolve this, they figured out that I was actually Rob "Nurphy" from Salt Lake City. Don't know if it was my error when registering or theirs, but I was glad to get it fixed. 

Race starts at 6:45 tomorrow morning (5:45 Utah time). Weather looks good, drove the course some yesterday and it's pretty fast.

Now I'm off to the Lyndon Johnson Presidential Library at UT. History geek stuff combined with running!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Sat, Jan 29, 2011 at 11:59:26 from 204.15.86.95

Good luck. I like Nurphy, I think that should be your nickname. If Nurf made shoes they could sponser you.

From Bret on Sat, Jan 29, 2011 at 13:42:53 from 96.228.230.35

Good luck tomorrow Rob!

From TexasLindsey on Sat, Jan 29, 2011 at 21:59:36 from 71.154.12.199

Good Luck tomorrow!! I'm so jealous your in Austin and I'm not. Austin will always be my home. I miss it so much! I'm UT alumni. Lived there for 7 years. I used to run around Town Lake all the time. I never wanted to move away... but then I got too good of a job offer in Fort Worth. My husband and I keep saying we're going to move back one of these days.

Where are you eating while you're there? May I recommend The Oasis! Or El Aroyo. Or Shady Grove. Or Hula Hut. I just keep thinking of more and more... The restaurants there are the best! This weekend's weather has been great too. Austin has so many restaurants with outdoor patios...

I am missing Austin! I think we're going to go the weekend of April 2nd. I found this 25K/50k/50 mile trail race that I'm going to do... I'm doing the 25k. In April all the Texas wild flowers are in bloom and this race goes through the hill country through fields of wild flowers.

I can't wait to read more about your race and your trip. Good Luck!

From Wesley Hunt on Sat, Jan 29, 2011 at 22:27:05 from 75.222.126.126

Good luck tomorrow, Rob. I have no doubt that you're prepared and ready to hit your goal. I've actually been to the LBJ Presidential Library, and thought nice, it's no William J. Clinton Presidential Center and Park. Got to visit Little Rock!!!

Wesley

From steve ash on Sun, Jan 30, 2011 at 00:54:08 from 98.202.79.72

Rob, Good luck and have fun.

Race: Austin 3M Half Marathon (13.1 Miles) 01:17:03, Place overall: 37, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0013.100.0015.10

Let me get the excuses out of the way first.

1. Hot - 75 degrees for the 6:45 am start.

2. Humid and raining.

3. Headwind the entire way.

 4. New eco friendly racing flats suck - no traction on wet, slippery roads, slipping on every stride push-off for 13 miles.

5. Less than 2 hours sleep.

The conditions were really less than ideal. All of the times across the board were about 3 minutes off of last year. So even though I didn't reach my goal of 1:14 or so, I'm really happy with my overall finish in the masters field which brought in a lot of top runners from all over the country. Not me though - I brought myself in.

 Two things I'm happy with - my 10k split of 35:50 ain't bad for January, and my last mile in 5:40. Not happy with my attitude in the middle miles. Lacked intensity and was generally apathetic and was mostly letting my mind dwell on the difficult conditions and poor footing. All things considered though, I think I'm ahead of where I was last year and can maybe shoot for a 1:14 at the Salt Lake Half.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sun, Jan 30, 2011 at 12:25:14 from 64.134.224.119

Rob, You did great.. I think this race will only set you up for the next one to be better. This was a good one to blow the carbon out of the valves so to speak. And like you said times were off by 3 minutes last year so it's all relative in that case right?

From Bret on Sun, Jan 30, 2011 at 12:26:06 from 74.82.68.19

Nice job Rob. I was looking at the weather conditions last night and was hoping that it would not be raining. There is a conversion table that Jack Daniels has for temps over 60 degrees so I would view that as a good result under the conditions.

From Teena Marie on Sun, Jan 30, 2011 at 15:04:58 from 67.2.102.13

On accounts 1 thru 5 -- that stinks!

With that said, you did AWESOME! 5:40 for your last mile???? DANG! You are amazing. Seriously, congrats! Lots to be happy about.

You are going to have a GREAT year! :)

From Bret on Sun, Jan 30, 2011 at 15:15:18 from 96.228.230.35

I meant to include that the Daniel's temperature conversion would have you at 1:15:19 - (60 degrees vs. 75 degress). So there ya go...:)

From jtshad on Sun, Jan 30, 2011 at 17:11:01 from 69.20.183.178

Good run in tough conditions! Great start to the racing year!

From Rob Murphy on Sun, Jan 30, 2011 at 17:41:11 from 70.112.5.98

Thanks a lot Steve. I'm feeling a little better about the race now.

Bret - I'm going to change the time at the top of this post to reflect the daniel's conversion.

Heading to the airport now. It's 80 and sunny now here in Austin. Looks like snow and 18 tomorrow morning in Salt Lake.

From allie on Sun, Jan 30, 2011 at 19:21:59 from 174.23.123.195

rob - great race. sorry about the conditions and the lack of friendliness from the eco friendly shoes. but you still ran a strong race and it's a great start to the year.

safe travels back to utah. hold on to that austin sunshine. we need it here.

From Scott Ensign on Sun, Jan 30, 2011 at 20:11:41 from 65.100.210.17

nice job in adverse conditions in the off season. I am betting you have 1:14 in you at SLC half for sure. well done.

From Jon on Sun, Jan 30, 2011 at 20:55:43 from 74.177.100.209

Given all those conditions, it sounds like you did pretty well. And we know you'll do better in the future, too.

From dugco on Mon, Jan 31, 2011 at 09:30:07 from 199.44.94.5

I'm pretty sure theres a conversion factor for nobility in shoe selection as well, so lets just go with 1:13.87 - great job!

From Wesley Hunt on Mon, Jan 31, 2011 at 11:28:04 from 198.8.4.24

Brutal conditions...fighting through that will make you even stronger as you move into the heart of your racing season. Very impressive finish my man.

From Rob on Mon, Jan 31, 2011 at 11:43:26 from 206.71.84.68

Good job Rob, my 1/2, 2 weeks ago had perfect conditions and I was 3 minutes off of my goal time. 3 minutes is easy to loose in rough conditions.

From Fritz on Tue, Feb 01, 2011 at 22:51:37 from 67.182.226.25

Nice job Rob. 2 hours of sleep can't be ideal and the weather looked rough. Solid last mile.

From Mark on Sun, Feb 06, 2011 at 17:14:38 from 173.168.88.68

Great job Rob! Sounds like the odds were against you, still an amazing time. Congrats on the high placing, too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

I really enjoyed my run today. Did 8.75 miles in about 65 minutes. Just a nice bread and butter mental health run.

I did a lot of thinking about where I'm going with this sport and whether I need to do some re-prioritizing. Is that a word? I want to continue to find ways to improve but I don't want to sacrifice the joy I get from running. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Tue, Feb 01, 2011 at 15:31:15 from 161.38.218.168

you can make anything a word if you add a hyphen. it's called creating-a-word-by-using-a-hyphen.

nice mental health run. good luck finding the right balance.

From Jon on Tue, Feb 01, 2011 at 21:17:39 from 98.71.180.104

Try some trail races. More enjoyable, and a lot less pressure to get a certain time, since you are slower than on road and can't compare course-to-course.

From steve ash on Wed, Feb 02, 2011 at 00:50:37 from 98.202.79.72

Well, thoughtfully ask yourself this.. Why do I want to improve?

Bill Bowerman in the movie "Without Limits" asked his team this; If you can find meaning in running, than you can also find meaning in another absurd pastime. Life..

Does your desire to improve give you something to look forward to everyday? Or does it put you on a never ending treadmill that exhausts you both mentally and spiritually. If the latter instead of the former then yes it's time to examine and reflect. If the former, then you have miles to go before you sleep.

Hope that helps somehow.

From Rob on Wed, Feb 02, 2011 at 10:34:41 from 206.71.84.68

I find myself almost daily lately asking myself what the heck I'm trying to accomplish. 2 years ago when I started running seriously it was easy to stay motivated, I was seeing results almost daily, I was loosing weight and getting faster exponentially.

I wouldn't say I have plateaued (yeah I looked it up) but it sure is harder to focus when I'm not sure what the ultimate goal is any more.

From Rob Murphy on Wed, Feb 02, 2011 at 10:55:58 from 205.127.70.66

These are all good thoughts guys. This sport has been so good for me and I have so many good friends and experiences from it. I guess I want to make sure it stays that way.

I've been having a great email back-and-forth with Steve Anderson, who was down in Austin with me. We were both fairly disappointed with the experience. Quite a few of the top masters runners we were racing with were complete A-holes. We've been talking about how we could have stayed here in Utah and run the SLTC Winter Series 5k and still had great competition with Andrew Ledwith, Jamal Tongo, Dennis Simonaitis, and Fritz. Not an A-hole in the bunch.

It just has us thinking about where we are going with the sport and why.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four miles on the treadmill in 30 minutes

125 floors on the stairmaster hard enough to breath hard and sweat a lot.

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

Pretty decent treadmill run on my lunch "hour". He he he....

9.25 miles averaging around 7 minutes/mile with some occasional forays into the 6 minute range. Nice soak in the hot tub after.

Conferences at Abby's school tonight. No doubt we have volunteered to bring food to feed the teachers.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From RivertonPaul on Fri, Feb 04, 2011 at 17:35:28 from 67.42.27.114

Great photo.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.004.001.2511.25

This was the workout I've been waiting for for about two months. In the weeks leading up to Austin, I did some pretty decent workouts, but I never really felt that special "it" that you get when you know you are primed and ready. All of my threshold workouts were a real struggle. Today was different - I ran hard, but always felt I could go harder. Even when I pushed the pace up to 5:18 or faster.

9.6 miles in 60 minutes - treadmill fartlek

6 x 10 minute increments (2 minutes at 7 mph, 2 at 9 mph, 2 at 10 mph, 4 at 10.5 mph)

Kept the speed the same (7, 9, 10) for the first six minutes on all of them, but gradually upped the pace on the last four minutes each time so I was at 10.9 mph on #5 and averaged 11.3 mph for the last four minutes of the run. Felt great!

11.25 total with warm-up and 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
1.000.000.000.001.00

am: Gym workout...

1 mile warm-up

Some general strength training of the circuit variety.

125 floors on the stairmaster

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Feb 05, 2011 at 14:26:42 from 69.20.183.178

I like the new pic! Have a great weekend.

From Teena Marie on Sun, Feb 06, 2011 at 12:34:48 from 67.2.102.13

Awesome new pic!!!

(And AMAZING workout Friday!!! That was money!!!!)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

15.25 in 1:55 - New route through East Millcreek and Holladay. Nice morning, nice run, got lots of good thinking done.

Now time to get ready for the Murphy family Superbowl party. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Feb 07, 2011 at 10:40:41 from 64.128.133.66

Nice new photo Rob!

From Rob Murphy on Mon, Feb 07, 2011 at 11:27:53 from 24.10.248.6

Thanks. That's the foot of a Kenyan woman right in front of me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Liesurely seven on the treadmill at Steiner while Abigail Pumpkin Pie swam.

A big storm blew in while I was on the treadmill and I had a great view next to the window of the heavy, horizontal blowing snow.

Everyone should say hi to Benji Abrams over on the right under "new kids on the block". I was Benji's high school coach in South Carolina back in the 90s.

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 71 minutes around Sugarhouse. Cold and windy, but otherwise a good run. I'm just sort of going with the flow right now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

Had a bunch of AP students come in to watch a film today after school. I ran the Best Buy loop while they learned about the digging of the Panama Canal.

Kind of taking it easy as I want to run well Saturday in the SLTC Winter 10k.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Zero.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Feb 11, 2011 at 21:43:38 from 74.177.118.24

Slacker.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.001.006.50

6.5 on the treadmill tonight at Steiner. Hopped it on up to 5:27 pace for a quarter mile four times.

While I was running tonight a calm feeling of complete complacency decended upon me. Feeling good and excited about the race tomorrow morning. 10 am at Saltair - the perfect time of day for a Saturday race.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Fri, Feb 11, 2011 at 23:48:03 from 75.199.60.152

Good luck tomorrow, brother. Nice pre-race training run. Kick the tires and light the fires...

Race: SLTC Winter Series 10k (6.22 Miles) 00:35:32, Place overall: 8, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.006.220.009.72

What a crazy race today out at Saltair by the Great Salt Lake. I like to run this race every year as a measure of how my training is progressing compared to the previous year. Also, it's a flat out-and-back course which, unlike a lot of our hilly courses, gives you a true indicator of your fitness.

It was a great race in most ways. I ran 35:32 as compared to last years 36:26. So almost a minute faster which I have to be thrilled with. I lined up on the starting line next to Dennis Simonaitis (nice full page profile of him in the new Running Times) so I knew I was racing for second in the Masters division.

Mile 1: 5:34 - feeling pretty good, surprisingly close to race leaders.

Mile 2: 5:43 - Decided to be a little conservative as I wasn't ready to hurt this early in the race. Tucked in right behind some young guy and drafted for a bit.

Mile 3: 5:43 - Young guy started to falter which really annoyed me because I was enjoying drafting off of him in the slight headwind. Probably stayed behind him a little too long. Finally passed him around 3.4 miles.

Mile 4: 5:46 - Running alone now and slightly struggling to maintain pace. A little cranky at not having any company.

Mile 5: 5:49 - Just trying to keep it together. Could see Neal Gassman (another Master) about 20 or 30 seconds ahead. I wasn't closing the gap on him but it wasn't widening either. I've never beat Neal in a 5k or 10k and this was about the closest I've ever been.

Mile 6: 5:48 - Started closing the gap on Neal and one other guy, but not enough time left.

Last .22: 1.08 - Averaged 5:17 pace. Sort of had a kick.

Finished 8th overall. Since Dennis was there, and Neal, I didn't win the $50.00 gift card to Salt Lake Running Company that I was counting on to help me buy my next pair of shoes. So I compensated by taking about 20 coupons for a free loaf of bread at Great Harvest that they were giving away. Have to make back that entry fee some way right? Here's the bummer though. Last year I ran a minute slower and won the masters division. Two years ago I ran 5 minutes slower and won!

So now I think I should be able to run 2 minutes faster at the Salt Lake Half than I did last year. That would put me in the mid to high 1:13 range.

Good day planned. I'm not sure why, but Ann has decided to make a turkey for dinner. So we are having turkey, stuffing, and all the Thanksgiving stuff. No football though!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sat, Feb 12, 2011 at 14:56:26 from 98.202.79.72

Good race Rob:) Enjoy your bird today.

From Bret on Sat, Feb 12, 2011 at 14:57:22 from 96.228.230.35

Really nice race Rob. Can tell how pleased you are with that performance - as well you should be. Well done.

From RivertonPaul on Sat, Feb 12, 2011 at 16:01:58 from 174.253.165.95

Enjoy the fixings, you earned a nice meal.

From Wesley Hunt on Sat, Feb 12, 2011 at 16:02:19 from 75.222.28.159

Great result, great energy and enthusiasm.

Congrats. Stuff yourself with some turkey and dressing and find an old movie on TBS. Have a great evening.

From Rob Murphy on Sat, Feb 12, 2011 at 16:27:56 from 24.10.248.6

Good suggestion Wesley - I guess great minds think alike! I just purchased my favorite western of all time, Shane, on DVD and I plan wo watch it this afternoon while I'm digesting my dinner.

Paul - you haven't posted in a while. How's the rehab going?

From Karen on Sat, Feb 12, 2011 at 16:53:21 from 69.171.160.57

YAY! Great job on the race, and scoring some bread coupons. Too bad your "young man" wind breaker wasn't willing to play along for longer...it would be funny to read HIS race report. It's amazing how fast master's level comp is currently. At least you're not here in Boulder. I compete against masters that are still possible Olympians...UGH!

From Rob Murphy on Sat, Feb 12, 2011 at 17:04:24 from 24.10.248.6

Thanks Karen. Just checked out your blog for the first time. We have lots in common.We have a pretty competitive scene here in Salt Lake but, yeah, it's not quite Boulder.I do like winning the masters division but I also like having guys better than me to keep me motivated - and humble!

From Burt on Sat, Feb 12, 2011 at 17:10:37 from 72.223.90.79

Enjoy all that free bread. Nice race.

From Laputka on Sat, Feb 12, 2011 at 21:34:46 from 98.202.142.68

I just read your report and comments. Speaking of humble, ... I was beyond humbled, I was crushed after running a course PR and still a good 7 minutes from placing. I've been able to sneak a 2nd or 3rd place here and there in this series but today all the fast boys showed up and pushed me to 5th. You of course, are always one of them. You are an incredible runner!

From Karen on Sat, Feb 12, 2011 at 21:53:48 from 69.171.160.57

yep! I have the opportunity to get "humbled" daily with my HS kids. Hopefully by competing again, we get to instill a love of this wonderful lifelong sport. (Laputka-congrats on your PR!!)

From Jon on Sat, Feb 12, 2011 at 22:40:43 from 74.177.118.24

Too bad you couldn't win masters again, but your 1:13 half will be a great goal. I think you still ran a great race- nice job.

From Rob Murphy on Sat, Feb 12, 2011 at 23:11:44 from 24.10.248.6

Thanks Jon. I know 1:13 seems like a reach, but I did run mid 1:15 last year after running mid 36 for the 10k. So if I run a 10k in mid 35 under similar conditions I guess 1:13 is not that unreasonable.Right?

The Salt Lake Half is a way faster course than todays course.

From Scott Ensign on Sat, Feb 12, 2011 at 23:21:45 from 65.100.210.17

wow that is really fast, nice job, no doubt you can run 1:13 at SLC half. keep up the great work.

From Teena Marie on Sun, Feb 13, 2011 at 10:53:58 from 67.2.72.248

Now that is some serious speed in your legs, Mr. Murphy!!!!! One minute faster than last year? Did you find Rapunzel and have her sing to you as you brushed her hair? (If you haven't seen Tangled, I apologize for the comment, might seem a little bizarre ... but if you have ... well, you know what I am talking about.)

VERY VERY VERY stellar race! I am so happy for you. Hope you basked in your awesomeness as you ate your turkey! :)

(Btw, the late fee for your Oval pass is one Great Harvest Bread coupon!!!! That stuff is MONEY!!!!)

((Kidding, of course ... well, maybe not. :)))

From dugco on Sun, Feb 13, 2011 at 14:28:36 from 68.35.221.180

Excellent race and a fine fine report... its almost like you enjoy this whole running thing. Thanks for sharing.

From Seth on Mon, Feb 14, 2011 at 11:12:20 from 199.188.28.8

Nice work! It's great to see the improvement. I'm hoping to shave a few minutes off my SLC half time as well.

From jtshad on Mon, Feb 14, 2011 at 11:37:37 from 204.134.132.225

Nicely done, some tough competition out there but it does motivate you! Keep running strong.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Really beautiful day here in sunny Utah. Low 50s and absolutely perfect for running. If I wasn't a little achy from yesterday's race I could easily have run for 3 hours. As it was, I had to settle for an hour around Sugarhouse Park zig-zagging around the many thousands of runners, bikers, walkers, dogs...on second thought, maybe it is nice to have some typical winter weather so I can have MY park to MYSELF.

No school tomorrow so I should be able to get in a good, quality day. I will be running the mile and the 3000 meters at the USATF Masters Indoor Championships in ABQ ( 3 letter airport code for the city in New Mexico that I could spell if I wanted to, but am way, way, way too lazy to sit here at my computer and type out that ridiculously long name).

So, I will be reducing my mileage and training like a middle distance runner for a couple weeks to se if I can avoid complete embarassment.

Also walked 3 miles today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Laputka on Sun, Feb 13, 2011 at 19:50:58 from 98.202.142.68

Albuquerque, there, I did it for you. Thought I'd check in and see how a fast guy recovers.

From allie on Sun, Feb 13, 2011 at 23:09:07 from 174.23.192.205

sounds like fun to race those middle distances. good luck with the training.

i was in SP for a bit today too -- it was a circus. i forgot that we have so many humans and dogs on this planet. the emptiness of the park over the past few months led me to believe that both species were extinct.

From Rob on Mon, Feb 14, 2011 at 11:10:20 from 206.71.84.68

I didn't realize Sugarhouse Park had an airport code. I think it should be SHP though, most are 3 letters.

From Jon on Mon, Feb 14, 2011 at 19:40:31 from 74.177.118.24

That's where the Google "Did you mean..." comes in handy...

From allie on Mon, Feb 14, 2011 at 20:06:10 from 174.23.192.205

http://c0389161.cdn.cloudfiles.rackspacecloud.com/dyn/str_strip/29552.full.gif

From Rob Murphy on Mon, Feb 14, 2011 at 21:11:00 from 24.10.248.6

Allie - I really want to go to that link but it keeps giving me the "oops it's broken" message.

From allie on Tue, Feb 15, 2011 at 01:33:20 from 174.23.192.205

try this one:

http://comics.com/f_minus/2007-11-17/

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.502.000.000.009.50

9.5 on the treadmill at Steiner. Started out at 7 mph and worked my way up to 10 mph over 65 minutes. Felt pretty good. I know I need to do some fast 400 and 200 meter intervals, but it takes me more than two days to recover from a hard 10k.

Our Valentine's "date" consisted of breakfast at Ruth's Diner up in Emmigration Canyon after the kids went to school. I have a really good wife.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Benji Abrams on Mon, Feb 14, 2011 at 22:16:09 from 67.231.167.250

Yeah Coach Murphy is still a ladies man! Good run, I need some pointers on shaving my 8k times hint hint...

From Jon on Tue, Feb 15, 2011 at 10:19:42 from 74.177.118.24

My "date" was me and my 2 year old daughter running errands, since my wife left town.

I'm surprised you didn't decide to do at least 1 trail race this year, after our Grand Canyon adventure.

From Rob Murphy on Tue, Feb 15, 2011 at 10:40:08 from 205.127.70.66

Hey Jon - sent you a detailed email on that subject. Any advice would be appreciated.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.002.5013.25

After work I went to the gym mostly because of our 50 mph wind today.

13.25 miles on the treadmill with an interval workout sandwiched in the middle

5 x 1/2 mile in 2:36 (11.5 mph) with a 1/4 mile jog recovery.

Went to Abby's annual swim team swim-a-thon after. She swam 82 laps. Fun team pizza party after. Crazy weather here tonight. Very windy, snowing hard, thunder and lightning. "Thunder Snow" I think they call it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Wed, Feb 16, 2011 at 22:20:05 from 68.35.221.180

Yah, the good old thunder snow. I struggled through about 3 miles in a brutal sunny late afternoon with light breezes and just under 70 degree temps. Other than that, I can't touch the swim-a-thon/pizza party - good job!

From allie on Wed, Feb 16, 2011 at 23:00:48 from 174.23.192.205

thunder snow. it's the beginning of the apocalypse, i tell you.

From Rob Murphy on Wed, Feb 16, 2011 at 23:16:37 from 24.10.248.6

We all have our crosses to bear Doug.

From Wesley Hunt on Thu, Feb 17, 2011 at 01:10:22 from 99.25.245.254

Allie, you know what the Mayan Calendar is forecasting...never mind.

Rob, what, you didn't brave the 50mph wind? Wind is second only to ice on the "elements that really kill my running buzz" list.

From Steve on Thu, Feb 17, 2011 at 08:05:42 from 72.57.113.114

Just try flying in that mess, Rob. Nice run Saturday, BTW.

From RivertonPaul on Thu, Feb 17, 2011 at 10:48:54 from 67.42.27.114

I'm just amazed you were able to keep track of Abby's 82 laps. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine miles around Sugarhouse Park

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Benji Abrams on Thu, Feb 17, 2011 at 21:42:12 from 67.231.167.250

Any thunder snow today? Or just snow on the grownd?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 on the treadmill. Varied the pace from 8 to 10 mph.

2 miles on the elip. after just to burn some more calories.

Fun weekend planned. My old high school friend and teammate, Bret (bret.fastrunningblog.com), is in town to ski. We have a long run planned for tomorrow morning and then dinner tomorrow night.

Ann and Abby are going tonight to watch the Ute gymnasts take on the University of Michigan.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Most excellent run today.

Ran about a mile and a half around the neighborhood before driving up to The Canyons near Park City to pick up Bret. Ann dropped us off in East Canyon and we ran down through Emmigration to my house in Salt Lake. 16 miles in 2 hours even. Bret really hung in like a trooper on the hills for a Florida boy.

Nice mix of rain and snow and high winds most of the way, but didn't really notice it.

Ann had some pankakes ready for us when we finished. Great run - like all long runs, better with company.

pm: Went to the gym to sit in the sauna for a while and decided to hop on the treadmill and make it a 20 mile day. 2.5 more.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Feb 19, 2011 at 14:51:37 from 67.132.126.22

Thanks for the run and the hospitality today Rob. I had my doubts about halfway up that first climb - which with the cold wind and snow was a challenge. Thankfully it levelled out just in time and the rest of the run was really great.

From Wesley Hunt on Sat, Feb 19, 2011 at 15:31:04 from 99.25.245.254

Nice run, gentlemen. You earned those pancakes!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ridiculously easy four miles in the snow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Feb 21, 2011 at 14:06:54 from 74.82.68.33

That was some snow - like 20 inches up on the mountain. I should have gone out but I skied instead. Feeling it in my quads now!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.002.5016.00

am: 8.5 miles on the treadmill in 60 minutes.

pm: Worked on being speedy again...

1.75 mile warm-up

5 x 1/2 mile in 2:36 with 1/4 mile recovery jog

Cool down

Now off to TCBY to celebrate George Washington's and Abraham Lincoln's birthdays. The kids wanted Ann to make a cake but she refused to do so for "dead presidents". So we're going to TCBY instead.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Feb 22, 2011 at 10:06:21 from 204.134.132.225

Nice treats for the family for "dead president's day".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Just read an interesting post on the letsrun.com message board from Renato Canova, the famous Italian coach of Kenyan runners. Said one of their favorite marathon workouts is 5 x 5000 meters at pace with a 1000 meter recovery. Might have to try that one...

Ran 6.25 miles on the treadmill today with a short, but pretty hard strength/plyo workout after. Tired now. Need to focus on getting 7 to 8 hours sleep every now and then instead of my normal 6.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Tue, Feb 22, 2011 at 10:08:11 from 206.71.84.68

Hummm, Tell me how that goes!!

From Laputka on Tue, Feb 22, 2011 at 21:18:33 from 98.202.142.68

what pace do they run these 5 x 5Ks?

From Rob Murphy on Tue, Feb 22, 2011 at 22:34:32 from 24.10.248.6

Their goal pace for the upcoming marathon.

From Jon on Wed, Feb 23, 2011 at 18:35:14 from 74.177.118.24

That's a fast pace and long workout. 15 MP.

From Rob Murphy on Wed, Feb 23, 2011 at 21:39:48 from 24.10.248.6

Yeah, you're right Jon - definitely not the kind of workout you could do on a weekly basis. Maybe once or twice in the six weeks prior? It would provide a powerful stimulus and a big confidence boost.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.002.257.50

9 x 1/4 mile in 75 seconds (12 mph) on the treadmill. 2% elevation on the first 5, 2.5% on the last 4.

1/4 mile jog recovery.

Warm-up and cool-down was a total of 7.5 miles.

Why nine quarters? Because I didn't feel like doing ten and I try not to be obsessed with round numbers.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Thu, Feb 24, 2011 at 08:14:24 from 99.25.245.254

I would have had to do 10...nice workout, Rob, particularly given the added elevation.

From Rob Murphy on Thu, Feb 24, 2011 at 09:41:36 from 205.127.70.66

Thanks Wesley. It's hard for an old body to generate speed. I find long tempo runs to be way easier than fast quarters at this point. Not the case when I was in my 20s when there was nothing I liked more than a set of 400s. My hips are quite achy this morning.

From Wesley Hunt on Thu, Feb 24, 2011 at 14:28:26 from 198.8.4.25

You're being modest, Rob, and I was merely highlighting my obsessive tendencies...I still prefer round numbers, but I'm making an effort to change as well.

Wesley

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rested. Hung out with the family. Didn't 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
7.000.000.000.007.00

TEN THINGS I MOST LIKE ABOUT UTAH (IN NO PARTICULAR ORDER)

10. Close driving proximity to about 15 National Parks.

9. Fish tacos at Lone Star on Fort Union Blvd.

8. The Red Iguana (rediguana.com)

7. Jerry Sloan. I've decided to replace the coach with the new Epic Brewery downtown.

6. Trail running at Alta.

5. The Fabulous Alta Peruvian Lodge.

4. Train stuff - Heber Valley Railroad, Golden Spike National Monument.

3. The Utah running scene and people.

2. City Creek Canyon.

1. "Quirky" state history. 

I posted this list because I have had several conversations lately with friends from out of state where the "why do you live in Utah" question came up. I would say that these are the little things (except #3 and #10 - those are pretty big for me) I like most about Utah. 

Oh yeah, my run. Just an easy seven with six 1 minute efforts at about 5:30 pace to loosen up a bit for the SLTC Winter 15k tomorrow.

Only one week until the USATF Masters Indoor T&F Championships in Albuquerque. I'll be running the mile and the 3000. A huge change from my normal routine! I'll probably reduce my mileage down to 30 or 40, focusing on rest and speed.

Steve Anderson will be joining me as well along with my good high school friend and Best Man at my wedding, Doug Covert from Tallahassee Fl. dugco.fastrunningblog.com. Doug is a sprinter and will be running the 200 and 400. It will be fun seeing all us old guys trying to run fast. And, believe it or not, I haven't seen Doug since July 2, 1994 - the day I got married. Although we have kept in touch it will be great to reacquaint in person.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Fri, Feb 25, 2011 at 16:35:22 from 199.44.82.201

Good Grief! Seems like only yesterday... 17 years ago?! At least this interweb thingy rocks.

I'll have to come up with a list for Tallahassee... not Florida in general, but Tally rocks!

From Rob Murphy on Fri, Feb 25, 2011 at 16:41:20 from 205.127.70.66

Did you see the Tallahassee quote on The Office last night?

From allie on Fri, Feb 25, 2011 at 17:35:38 from 174.23.192.205

great list, and +1 for red iguana.

From dugco on Fri, Feb 25, 2011 at 17:47:18 from 199.44.82.201

No TV last night - was hammering the final pieces of quarter-round on the flooring and installing more window blinds. Nothing but touch-up remains - whew.

Were they respectful, or more rude alligator cracks? That's Gainesville, people!

Race: SLTC Winter 15k (9.32 Miles) 00:54:50, Place overall: 8, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.009.320.0014.32

Wrapped up the Salt Lake Track Club Winter Series today with the 15k. When I went to bed last night I was doubtful that I would run today. Lots of snow and very windy and I didn't want to race if it wasn't possible to get a quality time that I could compare to previous efforts. When I woke up this morning it was still snowing but the wind had calmed down quite a bit.

Met Steve Anderson at the start and warmed up with him. Also saw Dennis Simonaitis once again so it was a loaded masters field. OK, the race...

My time was 54:50 which was 29 seconds faster than last year with this years race being run in vastly inferior conditions. The course is out and back and there was a strong headwind the first half and I was, as usual, all alone. I was pretty fired up about having the wind at my back for the last half of the race though. But when I hit the turn-around I was bummed to discover that it was more of a right to left crosswind. Oh well.

Splits: 5:46, 5:54, 5:56, 5:52, 5:54, 5:59, 5:58, 5:51, 5:53, 1:47 (5:36 pace).

Enjoyed a nice 4 mile jog after with Dennis and Bill Cobler. Always nice to talk shop with a guy like Dennis. The snow and wind really picked up during our cool down jog and, as bad as the conditions were during the race, we were all happy that the race didn't start an hour later when it would have been way worse! 

Times for the last 3 years in this race:

2009 - 56:48

2010 - 55:19

2011 - 54:50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Smooth on Sat, Feb 26, 2011 at 15:39:59 from 67.2.86.250

CONGRATULATIONS!!! GREAT RACE!!! You're getting faster as you *aged*!!! SO very AWESOME!!! NICE wrap up for the SLTC winter series! :)

From steve ash on Sat, Feb 26, 2011 at 15:45:05 from 98.202.79.72

Nice race Rob especially with that wind and muck! What are you racing next?

From Wesley Hunt on Sat, Feb 26, 2011 at 15:53:47 from 99.25.245.254

Really nice effort given those conditions, Rob. And a strong finish to best last year's time. Great work.

Wesley

From Bret on Sat, Feb 26, 2011 at 15:54:21 from 174.252.128.175

Nice race Rob - excellent improvement over the last 3 years - and as you said with inferior conditions - gives hope to us old guys!

From Rob on Sat, Feb 26, 2011 at 16:30:48 from 204.15.86.95

Nice job Rob. 15K Humm, Cool distance I'll have to try it sometime.

From Laputka on Sat, Feb 26, 2011 at 19:49:13 from 98.202.142.68

If you would have stayed in bed I'd be proudly sitting here with a 3rd place ribbon! On you cool down did you convince Dennis to stay home next year? That would help all of us out. I saw you but didn't really have a good opportunity to introduce myself. Did you go home after your cool down?

Congratulations on your race.

From Jon on Sun, Feb 27, 2011 at 08:24:45 from 74.177.100.235

Excellent job, Rob.

From Burt on Sun, Feb 27, 2011 at 11:24:06 from 72.223.90.79

Nice consistent miles! The first one was a tad bit faster than the rest, but then, isn't it always? Great job!

From jtshad on Sun, Feb 27, 2011 at 19:36:12 from 69.20.183.178

Nice race Rob, continuing to run well. Looking good for the meet in Albuquerque!

From Steve on Mon, Feb 28, 2011 at 08:19:56 from 70.6.21.97

Nice run Rob, sorry I was too frozen to run with you guys after. I don't think I warmed up for three hours. I know I wouldn't have done that race without getting the chance to run with you again. Thanks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine miles in 1:06:26 (7:23) around Sugarhouse Park. Beautiful day today in Salt Lake.

Legs are slightly sore from the race yesterday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Sun, Feb 27, 2011 at 18:39:56 from 68.35.221.180

Legs slightly sore, so ONLY did 9, eh? Wimp. My legs were slightly sore today too, so I napped all day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five easy miles plus some weights/strength training. Lifted pretty hard but only about half the sets of my normal workout.

Had a really nice dinner last night up in Park City with my old Furman University track and cross country buddy Chris Farmer. Chris and his sister Beth are skiing with their families this week in Park City. Beth was a 5 time All American at the University of Florida and at one time, the U.S. 10000 meter record holder on the track.I actually hadn't recalled this, but she ran the marathon in the Olympic Trials in 1984 - the first year they had the women's marathon. Beth ran 2:36 as a 19 year old to finish 18th. More amazingly, she ran the race with a cast on her broken arm. That is hard core old school!  She had some really great stories.

It's really cool how easy it has been to keep in touch with friends who live on the other side of the country. So many are now coming out here each Winter.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, Mar 01, 2011 at 12:13:52 from 64.128.133.66

You need to take them out on the East Canyon / Emigration run!

From Rob Murphy on Tue, Mar 01, 2011 at 12:36:51 from 205.127.70.66

Chris was telling me that he ran 62 minutes at Peachtree in 09. So I don't think so!

Jeez, the guy was a 31 10k runner. He got a kick out of the fact that he was only half as fast as he was in the 80s.

From steve ash on Tue, Mar 01, 2011 at 12:50:12 from 98.202.79.72

What time do you do afternoon runs Rob? I was thinking this afternoon or tomorrow if you still wanted to run sometime.

From steve ash on Tue, Mar 01, 2011 at 12:52:39 from 98.202.79.72

I am off work today.

From Rob Murphy on Tue, Mar 01, 2011 at 13:00:50 from 205.127.70.66

That sounds really great Steve,but I am rapidly getting sick and am thinking about going home early and sleeping. If I do a workout this evening it will be some fast 200s along with a warm-up and cool-down.

From steve ash on Tue, Mar 01, 2011 at 13:12:28 from 98.202.79.72

Sorry to hear that. Get some rest and feel better then.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.001.006.25

I was able to come home and rest a little before my workout, but I still don't like how my chest and lungs feel.

Started out with an easy 3.25 mile warm-up which finished on the Highland High track. Then I switched into my sharp new Nike Zoom Rival D spikes.

6 x 100 meter striders

6 x 200 meters in 35, 33, 31, 31, 30, 30

2 mile cool down...

I really felt like I was getting sick earlier today, but I took a couple Advil's and my achy symptoms went away.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Mar 02, 2011 at 09:51:27 from 64.128.133.66

Gearing up for ABQ? Stay well - good luck! Sounds like a lot of fun.

From Benji Abrams on Wed, Mar 02, 2011 at 21:36:23 from 67.231.167.250

Nice workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Managed to squeeze in four easy miles with a handful of fast pick-ups at 5 to 6 minute pace during lunch.

More parent-teacher conferences after school then off to the airport for the trip to ABQ for USATF indoors. My first race, the 3000, is tomorrow evening. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From RivertonPaul on Thu, Mar 03, 2011 at 17:49:23 from 67.42.27.114

Best wishes!

From Teena Marie on Thu, Mar 03, 2011 at 18:16:28 from 67.2.100.67

Can't wait to read all about it!!! :)

Best of times. :)

From Jon on Thu, Mar 03, 2011 at 19:05:47 from 74.177.100.235

Good luck!

From Benji Abrams on Fri, Mar 04, 2011 at 08:17:24 from 64.128.71.6

Lay down some good times!

Race: USATF Masters Indoor Nationals (1.875 Miles) 00:10:22, Place overall: 5, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.002.004.00

Medical update. Feeling like complete crud. Not sure about race tonight? 

Well, I made it through. Felt like an elephant was sitting on my chest the whole way though - the dry indoor air at the Albuquerque Convention Center coupled with my cold/fever.

The gun went off and the pace was really slow for the first 400 meters. Really tightly bunched pack with lots of elbows and jostling. Came through 200 in 41 seconds and 400 in 82. I was actually digging this because I certainly didn't feel like runing fast and it was nice not being off the back of the pack.

About a half mile in, things began to open up. I quickly discovered that there were three or four guys racing for the win (17 total in the race), and then everyone else.Anyway, before the mile I was in 13th place with thoughts of quitting running through my head. I was running alone now and at least didn't have to worry about tripping. My good buddy Doug was taking pictures of me with his fancy camera and I was mostly concentrating on looking good each time I came around to his location. Priorities!

Then, a strange thing happened. I began passing people! One or two every lap, steadily working my way up in the field. Now I had something to race for! With two laps (400 meters) to go, I was coming up on the shoulder af an African American dude that I had had a great conversation with before the race. I could clearly see "45-49" on his back and I knew that if I could get around him I might actually finish pretty high in my age group. Then, and I'm slightly ashamed to admit this, my mind engaged in some racial stereotyping. I thought "this guy's probably fast and will outkick me over the last 50 meters if I don't put some distance between the two of us". Just being honest.

Passed him and one other guy the last lap. Finished 5th overall and 2nd in the 45-45 which earned me a supercool medal proclaiming me the "National Runner Up in the 45-49 Division in the 3000 Meter Run.

So there it is, not a good time. I sometimes run faster for the first couple miles of a 10k road race. But a fairly satisfying conclusion to a really difficult race.

Now, for the mile today. Cold isn't any better this morning, but I did get a good night's sleep.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From RivertonPaul on Fri, Mar 04, 2011 at 11:34:25 from 67.42.27.114

Crud. Hope things improve for you.

From Teena Marie on Fri, Mar 04, 2011 at 11:36:49 from 67.2.100.67

Can you rest?

Crud as in sick to your stomach? Aches? Chills? Congestion?

(Please do not say all of the above.)

What running god do I need to make a sacrifice to? I've got a few free hours this morning.

From jtshad on Fri, Mar 04, 2011 at 11:48:01 from 204.134.132.225

Sorry you are feeling bad, hope you can recover in time for the race. Good luck and have fun in Albuquerque.

From steve ash on Sat, Mar 05, 2011 at 01:24:55 from 98.202.79.72

Might be some bad pre-race jitters? Hope it is only that. Good luck Rob.

From steve ash on Sat, Mar 05, 2011 at 01:39:36 from 98.202.79.72

Sorry, i did'nt know it was tonight. Hope all went well.

From jtshad on Sat, Mar 05, 2011 at 10:32:38 from 69.20.183.178

Wow, awesome race and great finish! You did amazing and it is a pleasure to know a "National runner up" runner! Good luck today in the mile!

From Teena Marie on Sat, Mar 05, 2011 at 10:51:01 from 67.2.100.67

I looked up your time last night and thought, "Dang ... how did he do that while he was so sick?"

You are amazing! To think you did all that while an elephant was sitting on your chest, you were racial profiling, AND posing for pics! Seriously ... AWESOME!!!!

Congrats on the high finish.

Best of rest today before the mile!

Have fun! :)

From Rob Murphy on Sun, Mar 06, 2011 at 11:18:39 from 69.49.161.77

Thanks so much Teena and Jeff.

From Steve on Sun, Mar 06, 2011 at 14:50:04 from 184.192.119.194

Nice race, Rob. I think this is going to be your strongest year by far.

From Bret on Mon, Mar 07, 2011 at 09:08:30 from 64.128.133.66

Excellent effort with the cold Rob - nice race report.

From Wesley Hunt on Thu, Mar 10, 2011 at 23:40:49 from 75.224.240.42

Great race report, Rob, and a strong effort given your health issues. Seeing how you fought through a tough couple of days while maintaining such a high level of intensity and competitive spirit further confirms what I already had suspected to be the truth.

You're hard core. You're a hard core, mentally tough, running machine.

Keep it up. I echo others' statements...this is going to be a great year for you.

Race: USATF Masters Indoor Nationals (1 Miles) 00:05:13, Place overall: 4, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.001.003.00

Geez! This kind of racing is a whole different ball game.

Today I ran the mile here in Albuquerque. It was clear that the top two guys were in their own world, so I quickly realized that I should be aiming for the bronze medal. Ran with a pack of 5 guys all obviously thinking the same thing. After several laps of running together, I honestly felt like I was the strongest runner in the group and had a great chance at third. But with about 300 meters to go one of the guys shot to the front of our pack and kept the hammer down. I was the only one who went with him and we had a pretty good duel down the final back stretch. He outkicked me for the bronze though. Bummer.

Really enjoyed the intensity of track racing this weekend and I think I will be a better runner because of it. This meet was a great experience. Watching all the 90 year olds compete was very inspiring. And watching 70 year olds run 6 minute miles was just crazy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Mar 06, 2011 at 10:39:46 from 69.20.183.178

Awesome job, you did great at the meet. 5th and 4th at a national meet is amazing. Travel safely home and give me a call sometime to chat.

Congrats again...this will help you a lot in your training for this year.

From steve ash on Sun, Mar 06, 2011 at 11:02:38 from 98.202.79.72

You did well Rob! It sounds like you had fun also. Nice going:)

From Rob Murphy on Sun, Mar 06, 2011 at 11:17:28 from 69.49.161.77

Thanks guys. It's really been a lot of fun and an interesting switch from road racing.

From Teena Marie on Sun, Mar 06, 2011 at 13:02:32 from 67.2.100.67

Sounds like you had an incredible experience! Here's to many more!

And DANG --- 70 year olds running a 6 minute mile!!!!! Hmmm ... In 22 years I expect a 5:59 out of you!!!! :) :) :)

Seriously, congratulations! You did AWESOME! :)

From Steve on Sun, Mar 06, 2011 at 14:44:03 from 184.192.119.194

That was a hard weekend not running with you down there. Total bummer.

Great job!

From Jon on Sun, Mar 06, 2011 at 17:02:10 from 98.71.146.21

Sounds like a fun weekend- nice job, Rob.

From Bret on Mon, Mar 07, 2011 at 09:09:56 from 64.128.133.66

Well done - I want to see some of those photos that Doug took - especially your battle for the bronze. Nice job.

From dugco on Mon, Mar 07, 2011 at 09:32:21 from 199.44.20.157

I will post a link to my pics of the beast soon, but he made the official pics at the USATF site - photo #16 at the link below is from the mile on Saturday.

http://www.usatf.org/events/2011/USAMastersIndoorTFChampionships/photos/day2/index.asp

From Bret on Mon, Mar 07, 2011 at 10:51:51 from 64.128.133.66

Yeah Doug - Rob sent me the link as it comes up in the main page. Saw your results in the 200 and 400 - very nice. How about a race report!?

From RivertonPaul on Mon, Mar 07, 2011 at 11:24:46 from 67.42.27.114

Congrats. Thanks for sharing your experiences with us.

From dugco on Tue, Mar 08, 2011 at 17:01:33 from 199.44.20.157

A few pics from the trip out to Albuquerque with Rob. I couldn't shoot just Rob, so you'll have to put up with some miscellaneous pics as well. 'Twas a great trip.

http://gallery.me.com/dugco#102868

From I Just Run on Thu, Mar 10, 2011 at 13:18:28 from 67.79.11.242

Wow...Just ran across your Blogged Race Report. This sounds fun...Well that's if you can run competativly (like you)! I hope you do some more of this type of racing, it will be interesting to see your progress!

IJR

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Just a really easy run. Had to stop when I started convulsive coughing and spewing up gunk from my lungs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Mon, Mar 07, 2011 at 21:32:39 from 174.23.253.123

nice verbiage.

From Bret on Mon, Mar 07, 2011 at 21:47:14 from 96.228.230.35

That little gunk may be telling you something....(rest fool!). Seriously, feel better but give your body time to fight the infection, you will recover faster.

From Steve on Tue, Mar 08, 2011 at 16:32:15 from 12.198.166.131

STOP RUNNING!

From Rob Murphy on Tue, Mar 08, 2011 at 16:41:25 from 205.127.70.66

Bret, Steve - what are you guys saying? Don't you care about me and my race times? No pain, no gain is what I say. I can always get a lung transplant if I need too.

From dugco on Tue, Mar 08, 2011 at 16:52:13 from 199.44.20.157

Don't worry guys - he's just a big baby - he only coughed up blood twice during the 3K and once in the mile while in Albuquerque. About to post a link to some pics of the beast over at his race report a couple days ago (unfortunately, I have none of the said coughed up blood).

From steve ash on Tue, Mar 08, 2011 at 18:35:29 from 67.166.103.179

Um yeah.. ditto to the stop running part. You already know that you won't lose any fitness.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

7.75 miles on the treadmill in a little over an hour.

Lungs felt much better and the breathing was easier. Only a little coughing.

And thanks to all you guys expressing concern. I'll be ok.

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

6.25 miles in 48 minutes around the neighborhood.

Just trying to get some strength back. Felt better today. No coughing!

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Wed, Mar 09, 2011 at 23:17:49 from 99.37.51.166

Glad to read you are on the mend. I always thought running is a great way to clear the lungs. If it comes with a fever though, bag it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 on the treadmill in 60 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Thu, Mar 10, 2011 at 23:24:39 from 75.224.240.42

Keep it rolling, Rob. I battled a similar coughing spell (chest congestion) for a couple of weeks in early February, and I'm glad to see the worst of it is behind you.

Wesley

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

am run: Easy 5 miles around the Alta High track plus some striders and 10 stadium steps.

pm run: Six easy miles on the treadmill at Steiner during Abby's swim 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
12.000.000.000.0012.00

12 miles in 1:25:10 mostly around Sugarhouse Park.

Doing a "longish" run today, I definitely felt a lack of fitness due to my reduced mileage the last few weeks and my illness. I felt pretty good though and don't think it will take me too long to get my strength back.

My buddy Bret ran a 39:10 10k today as he prepares to go under 3 for the marathon in a couple weeks. You can see his race report under "race reports".

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.750.000.000.0016.75

16.75 miles in 2:00 - 7:10 pace.Finally, a run that left me feeling a little bit optimistic for the upcoming season.

40.25 miles over the last three days. That is high mileage for me, a guy who has never even once in my life hit 90 for a week.

Spring has sprung here in Salt Lake. My run today took me through Sugarhouse and Liberty Parks - both were crammed with people exuding giddyness at the warm waether. I don't ever remember getting this feeling when I was growing up in Florida.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Mar 14, 2011 at 09:55:11 from 64.128.133.66

That's because in Florida its a precursor to oppressive heat and humidity which tend to NOT elicit feelings of giddiness, but rather misery. Nice speed on your run today - guess the lungs are clear.

From Steve on Fri, Mar 18, 2011 at 11:45:07 from 12.230.31.244

I like it when people exude giddyness. Sweet training!

From dugco on Fri, Mar 18, 2011 at 11:56:43 from 199.44.20.81

Ya - we had our week of spring last week - this week we've jumped to summer - 88 and humid today, oh joy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Easy run on the treadmill at Steiner.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

11.25 miles in 1:23 - mostly in the Dimple Dell Gully - that is, mostly sand and woodchip with lots of hills.

I love this run and running on trails in this kind of terrain. I think you develop strength that you don't get from the roads and that you definitely don't get from 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
14.000.000.000.0014.00

Lunchtime Run - Gully Long Run (6.5 miles) in 51 minutes.

After this run was over I took a shower and then purchased a Roast Turkey Ranch and Bacon Market Fresh Sandwich from Arby's. Tasty! 

Evening Run - 7.5 miles in 55 minutes on the treadmill at Steiner.

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

Day off. Because "rest is the basis of all activity" - Joan Benoit Samuelson

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.009.000.000.0018.00

Six easy miles in the early am around Sugarhouse Park.

 

pm workout:

1.5 mile warm-up

9.5 miles in 60 minutes - started at 9.1 mph and worked up to 10.5 mpg. Obviously spent more time in the nines than I did in the tens,

1 mile cool-down

Pretty good training day. Felt good.

Five days now since anyone has commented on my blog. No validation for me I guess. I suppose it will have to come from within. :(

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Fri, Mar 18, 2011 at 18:12:31 from 174.23.241.50

wow, nice mileage! great week of training. i hope to see you next weekend at the running of the leopards.

From allie on Fri, Mar 18, 2011 at 18:16:14 from 174.23.241.50

beep...beep...beep...[validated?] although i would have commented anyway. really.

the blog has been pretty quiet this week. maybe you should post some interesting pictures and rock the boat a bit.

From Smooth on Fri, Mar 18, 2011 at 18:32:37 from 67.2.103.237

I haven't commented because your awesome runs rendered me speechless!!! :)

*****!!!!!+++++!!!!!~~~~~!!!!!*****:):):):):)

From Rob Murphy on Fri, Mar 18, 2011 at 18:33:14 from 24.10.248.6

Thanks Allie! I'm all pumped and motivated now. Think maybe I'll go do 10 more and make it a 28 mile day.

Yeah, I'll be there next weekend. Then the Salt Lake Half, Ogden Full, and the Gary Bjorklund Half in Minnesota in June.

From Bob on Fri, Mar 18, 2011 at 19:40:30 from 99.37.51.166

Great job Rob! I highly respect teachers and read your blog. Just not a comment machine. Not blowing sunshine here. I'd like to help out our local track and cross country coaches, do you think they would be open to that? I didn't run at all in my youth, but think I could help in some way.

From steve ash on Sat, Mar 19, 2011 at 11:33:14 from 64.134.223.22

Rob, Some days I'm so busy it's all I can do to get my own entry in!

Another reason I don't comment on other blog sites is because I'm afraid of offending people. I'm kind of blunt and straight forward about things LOL!

Anyway.. When are we going running?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Todays' run was a struggle. Mostly did it to get 70 miles for the week.

My niece, Mary, is in town for the weekend. Mary lives in Massachusetts and is thinking about going to Westminster College here in Salt Lake next year. Today they had an open house for accepted students - so I went to that with her all day. It was really nice. I ran into several of my old students feom Alta who are now at Westminster.

After I got home I was pretty sluggish and unmotivated. Cold, windy, snow flurries, lots of good basketball on TV. Managed to get out and circle the neighborhood a few times.

I'm planning on 20 plus tomorrow so maybe the easy day today will help.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sun, Mar 20, 2011 at 09:28:06 from 74.164.176.82

Hey, my dad said he got a nice email from you saying you bought his book- hope you enjoy it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

21 miles this morning in City Creek Canyon - 5 miles uphill, 5 miles downhill, 5 miles uphill, 5 miles downhill, 1 mile flat.

Time was 2:35:07 (7:23 pace). Feel good now, not beat up or sore.

Went down to Draper after my run to watch my former runner Garrett Jones do his mission farewell thing. He's off to Denmark/Iceland/Greenland.I go to LDS Church at least once a year when my boys invite me when they talk in church prior to leaving on their mission. I had this observation that us non-Mormons are probably more impressed with the whole two year mission thing at age 19 than Mormons are. I try to imagine me doing something like that when I was 19 and I laugh. But today I heard a bunch of very small boys singing songs about going on a mission for their church someday and it occured to me that the LDS Church starts getting these guys mentally ready for this at a very young age.

Really appreciated the food after at Garrett's house as I was pretty famished after the run this morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Smooth on Sun, Mar 20, 2011 at 19:45:45 from 67.2.72.18

NICE long run! So, you ate hills for breakfast, eh! GREAT RUN! TERRIFIC pace! NICELY done, Rob!!! :)

Glad the Jones fed you well after church! That is another *tradition*... no friends and family ever go away hungry after attending a missionary farewell or homecoming! :)

Very good observation! Sometimes some of the mothers of these 19 year olds get astonished too! They secretly wish that the Church would send them on missions when they're 16!!! :) :) :) But seriously, as a mother of 4 return missionaries and one more son soon to leave, there is nothing quite like watching these young people grow spiritually, gain a testimony and conviction of their faith in the Lord Jesus Christ and have the desire to serve Him full time for 18 months to 2 years. Ultimately it is the personal conversion and preparation of the individual young man/woman that make a missionary. Parents and the Church members can only provide spiritual environment and guidance! :)

From Laputka on Sun, Mar 20, 2011 at 19:54:58 from 98.202.142.68

Nice run, I love city creek. I've never run it back and fourth like this, sounds like a great workout. When I do it, I start at the Capitol and it turns out to be a 13.1 miler. Did you start your run from the guard shack?

From Rob Murphy on Sun, Mar 20, 2011 at 20:14:59 from 24.10.248.6

I start below Memory Grove. Today I had to turn around at 5 miles because of snow! So when I got back down I was at 10 miles. Slurped some Gadorade and a GU and decided to do it again.

From Bill on Sun, Mar 20, 2011 at 20:26:42 from 71.219.132.8

Rob, did the Leprechaun Lope 10K there yesterday the wind was brutal. You must have seen the turn around point on your run. I have been running up there recently, is the snow level still about a half mile past the building? Nice long run.

From Rob Murphy on Sun, Mar 20, 2011 at 20:52:05 from 24.10.248.6

Bill - Good to hear from you! Yes, I did see the 10k paint on the road just above Memory grove. There was this big wall of snow in the road at exactly a half mile past the water plant.

Everything ready for the Leopard Run Saturday? Any discounts available for Alta runners/coaches?

From Rob Murphy on Sun, Mar 20, 2011 at 20:55:53 from 24.10.248.6

Smooth - those are good observations. I remember Garrett as a 9th grader,like yesterday! We will go for a run together on Wednesday and then I won't see him for two years. I get pretty close to a lot of the guys I coach and teach. My state championship team from 2008 is all over the world now.

From Bill on Sun, Mar 20, 2011 at 23:05:51 from 71.219.132.8

Rob, We have a discounted rate for High school kids, and a coach could do it too. It is the family deal for the first four and $18 for an additional after that. If you had a bunch coming I could see what else we could do. We had a lot more expenses this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 on the treadmill in about 45 minutes and, as an added bonus....

125 floors on the stairmaster.

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 the gully - sand, wood chip, trails, hills. Just under 80 minutes.

Exciting evening planned for we Murphy's (Ann and I). Going to Energy Solutions Arena to see Bon Jovi!

We rock. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kory on Tue, Mar 22, 2011 at 19:11:46 from 134.50.89.24

Great run and great family event. I hope the family enjoys the concert. Your running is looking great.

From Wesley Hunt on Tue, Mar 22, 2011 at 22:27:00 from 99.25.245.254

I love Bon Jovi...and 10-mile pre-concert runs.

Hope you had fun, brother.

Wesley

From jtshad on Wed, Mar 23, 2011 at 08:40:54 from 69.20.183.178

Hope you had fun at Bon Jovi, that would be a great concert.

From Rob Murphy on Wed, Mar 23, 2011 at 11:48:34 from 205.127.70.66

Hey Jeff - yeah, it was a great show. Not sure what Bon Jovi's workout program is, but he's clearly doing something right. Quite fit for 49 years old.

Not saying I have a man crush on Bon Jovi or anything!

From dugco on Wed, Mar 23, 2011 at 12:02:35 from 199.44.82.26

"Quite fit for 49 years old" I'm sure thats the way Ann and all the other drooling 40-something ladies in the crowd phrased it too, eh?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Thirteen miles along the "extreme gully" route that I invented last year in 1:38. Starts at Alta and goes up to 13th East and then to Dimple Dell Rd up to the top of the gully and back down. Very hilly run, half road, half trail.

Ran with Garrett Jones and had a lot of good conversation. We hope to squeeze in a couple more runs before he heads off to Denmark.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Wed, Mar 23, 2011 at 23:17:08 from 174.23.241.50

nice extreme run after an extreme bon jovi concert.

you really do rock.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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
4.250.001.500.005.75

5.75 miles on the treadmill - generally around 8 minute pace but with six quarters thrown in at around 5:30 pace just to get the legs turning over at close to race pace.

Felt pretty good. I'm kind of annoyed at the heavy snowfall we're experiencing right now. I was hoping for nice conditions for the Leopard Run 5k tomorrow morning.

I really need to work on my confidence. My racing has gone fairly well this year with the exception of Albuquerque when I had pneumonia. Yet I'm feeling a general lack of confidence before every race. I'm feeling pretty good right now, but all I can focus on is how Steve Anderson, Steve Ashbaker and Walter Brown (young punks in their early 40s) are going to hand me my lunch tomorrow.

Need to get that Eye of the Tiger thing working for me. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Fri, Mar 25, 2011 at 15:26:47 from 76.23.2.151

I'll lend you my copy of Rocky if you want:)

From dugco on Fri, Mar 25, 2011 at 15:37:13 from 199.44.82.14

C'mon, Rob - embrace thy oldness. I'm sure you can dig up an age-weighting table that will demonstrate your kick-assness and domination of the young punks. If not, find a table that you can tweak ever so slightly to your liking.

Either that, or fire up that time machine and choose your parents and birthplace better.

From Rob Murphy on Fri, Mar 25, 2011 at 16:30:25 from 205.127.70.66

Doug - yeah, that age-weighted thing!

Steve - just watched the Eye of the Tiger training scene on Youtube. That should be good enough. Thanks though.

From Teena Marie on Fri, Mar 25, 2011 at 23:19:25 from 67.2.71.182

Good luck tomorrow!!!

This always fires me up:

http://www.youtube.com/watch?v=Kbaj2-_VNMs

Race: Running of the Leopards 5k (3.1 Miles) 00:16:39, Place overall: 23, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.003.1014.85

Fair race today. 16:39 is one second slower than last years time for this race. Bummer. Splits were 5:11, 5:24, 5:28.

I tried to hang with Steve Ashbaker. He was easy to spot with a red cap. For most of the way he was running ten  to fifteen seconds in front of me and I thought I might be able to close at the end. I just didn't feel any life in my legs the last mile.

I got beat by all the top masters. Steve Andereson ran 15:22 finishing only about ten seconds behind Dennis Simonaitis. He's really looking good and I think is about to emerge as a nationally ranked master.

Went out to breakfast after at the IHOP with Steve Anderson and his two girls. Abby and Andy love playing with the Anderson girls at races.Steve paid with the $50.00 he won at the race. Sweet!

pm run: 9.25 miles around the Highland High track in 1:05 (7:03 pace).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sat, Mar 26, 2011 at 14:19:33 from 76.23.2.151

Rob, It was a tough field and a good break in race. The season has only begun for us.

From Steve on Sat, Mar 26, 2011 at 17:11:39 from 75.169.187.47

Awesome breakfast! As usual, the highlight is hanging out you guys at the race!

From allie on Sat, Mar 26, 2011 at 17:49:46 from 161.38.218.168

nice race, rob. it was great to meet you today. sorry i was too frozen to talk.

From Smooth on Sat, Mar 26, 2011 at 21:38:07 from 67.2.100.119

GREAT race, Rob! ONE second? really? WOW!!! EXCELLENT JOB!!!

From Jon on Sat, Mar 26, 2011 at 22:40:47 from 98.71.139.218

Rob- I think you'll be on that national master's list with Steve!

From Teena Marie on Sun, Mar 27, 2011 at 00:22:40 from 67.2.71.182

I agree with Jon!

Seriously, you are so stinkin' fast!!!!

Congrats on another fine race. :)

From Walter on Sun, Mar 27, 2011 at 02:03:16 from 24.10.169.110

Rob, Great race today and it sounds like I missed a Masters race right? I wouldve still been in the 39 year old class though so maybe next year I can do it! I was talking to Jeff Shadley about putting a team together for Boston next year. We need to talk because we could dominate and get some attention!

From steve ash on Sun, Mar 27, 2011 at 11:17:14 from 76.23.2.151

Rob, It was tough to even get warmed up properly. I'm not even going to worry about this one..

From TexasLindsey on Sun, Mar 27, 2011 at 17:22:50 from 70.253.136.27

What a race! 16:39 and you were 23rd???! I wish I could have watched that race! Awesome job!

From Bret on Sun, Mar 27, 2011 at 20:53:50 from 96.243.160.83

Very nice effort Rob. (Guess you worked through your confidence issues!) Great job!

From Mark on Mon, Mar 28, 2011 at 14:34:37 from 24.129.132.78

Nice race Rob! Sorry about the bummer aspect, but still an awesome time.

From dugco on Mon, Mar 28, 2011 at 14:58:10 from 199.44.82.39

Well, Rob, that's an age-graded 15:02 and 85% - a 15:52 will get you over 90%.

C'mon, ya gotta be pleased that you're very near what you ran in high school, old man... unadjusted!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I woke up this morning incredibly sore in my quads. Almost like marathon soreness. Not sure now what my workout plans will be for today, but they definetly won't be a long run.

pm: So I decided to go to the gym and do a little cross training and watch the tournament at the same time...

20 mile ride on the lifecycle in 55 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sun, Mar 27, 2011 at 11:19:34 from 76.23.2.151

Just go out and have a nice Sunday jog. That's all I'm going to do:)

From Rob Murphy on Sun, Mar 27, 2011 at 11:55:15 from 24.10.248.6

That sounds good Steve. So does a nice, gentle walk!

From Steve on Sun, Mar 27, 2011 at 17:24:21 from 75.169.187.47

How about some Metamusil? Maybe an hour in the recilner with the latest issue of AARP magazine?

From Rob Murphy on Sun, Mar 27, 2011 at 19:03:46 from 24.10.248.6

Steve Anderson - Yes, that's about what I'm reduced to. Just a hollow, pathetic, shell of my former self.

From steve ash on Sun, Mar 27, 2011 at 19:06:21 from 76.23.2.151

But I am feeling that way at times this weekend..

From steve ash on Sun, Mar 27, 2011 at 19:07:49 from 76.23.2.151

How is it we are on this blog at the same time?

From Steve on Mon, Mar 28, 2011 at 15:33:27 from 107.24.2.185

Hmm. Pretty sure you added that 20 miles after my recliner comment. Have a good training week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine miles in 63 minutes on the treadmill at Steiner. Snowed off and on all day with lots of wind.

Looks like close to 70 though on Wednesday!

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 run today. Wasn't able to work it into the schedule.

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 this afternoon in about 45 minutes and I was lucky to get that in.

This is being a very difficult week at my work.We have had allegations of racism and religious bigotry against students, faculty, and administrators at Alta High School. This has been picked up by all our local media outlets and even by some national ones and has resulted, thus far, in the suspension of our principal and one of our assistant principals. In addition to this, we have a heavy law enforcement presence at the school and TV cameras and reporters camped just off of school property waiting to fan the flames.Those  of you who don't live in Utah can read more at the Salt Lake Tribune website (sltrib.com) or the Deseret News (desnews.com). The many comments beneath each of the articles reveal a lot of attitudes and opinions that I would associate with Mississippi in 1962.

Apparently the Department of Justice in Denver has expressed interest in what is going on as well. Rumor is that the Southern Poverty Law Center is getting involved and might be coming in to provide us with racial sensitivity training and other such info.

I taught and coached for six years in South Carolina before moving to Utah in a school that had a fifty percent minority population and didn't even come close to experiencing anything like this.

Needless to say, this has everyone, teachers, staff, and students in a bit of a funk. Kind of hard to focus on teaching history.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Thu, Mar 31, 2011 at 12:12:58 from 209.19.78.66

That is insane. Be careful!

From Bret on Thu, Mar 31, 2011 at 12:57:42 from 64.128.133.66

That's really a shame Rob. Hope that all gets worked out soon.

From Jon on Thu, Mar 31, 2011 at 21:19:38 from 98.71.128.174

Wow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Eleven miles in 1:18 in City Creek Canyon. I was very surprised to be forced back by snow in the road about 5.5 miles up. It was almost 70 degrees today.

Beautiful run. Better day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Fri, Apr 01, 2011 at 00:18:07 from 67.2.71.182

I am super glad that today was a better day!

Your principal was actually one of my high school history teachers (back in the day).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Had one hour to run today so I managed to get myself to the gully to run on the trails. Sunny and beautiful again.

More deep thoughts later... 

OK. I once read somewhere that each runner is "an experiment of one". There are general principles of good training that apply to everyone and need to be heeded, but there is wide leeway for each runner to work out the specifics.

Being on this blog has generally been good for me. Knowing that smart people who know a lot about training are reading my posts has forced me to think more about what I'm doing. It has also caused me to realize that my body can handle more mileage that I thought it could. This has resulted in much faster times, even as I work into my late 40s.

I have, however, become a little too competitive with regards to this whole mileage board thing. There are a handful of people that I am constantly measuring myself against and I find myself trying to match them mile for mile. This has caused me to abandon some things that I know to be true with regards to my own training.

For example, I am better off running 55 to 70 miles per week with two cross training workouts and two weight workouts per week. I race much better off of this kind of program than I do off of 80 mpw with no supplemental training.

Over the past couple years I have began to lift weights. I credit that with increased strength (obviously) and greater resistance to injury which enables me to train harder. A couple months ago I saw a picture of myself running and I thought I was getting too big. I have the body type that quickly benefits from weight training - I suppose it has something to do with the right combination of muscle fibers or something like that. So I have to be careful when I lift not to get too intense about it. Anyway, I decided to back off of the weights and cross training and increase my mileage so I would look more like a runner.

This has not resulted in faster times. Also, my body parts are aching more and I am missing the desire to run really hard. Generally I can count on feeling like really putting the hammer down once or twice every week in my training. But not lately. Lately I find I'm dreading hard tempo runs and intervals, so I'm just not doing them.

So, I'm going to return to the training mix that works for me. I'll have to resign myself to being on page two of the mileage board most weeks! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From RivertonPaul on Sat, Apr 02, 2011 at 17:08:01 from 174.253.180.166

Thanks for the honest insight.

From Jon on Sat, Apr 02, 2011 at 23:34:00 from 98.84.71.81

Sounds like a good decision. You should have seen how much discussion there was when Sasha added the mileage board just for that reason.

From Steve on Sun, Apr 03, 2011 at 01:04:08 from 75.169.109.132

That's a cool write up. I never stop learning things about this sport from you. That's what I think this blog is about.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

21 miles in 2:30 on the treadmill.

Yes, the treadmill!. Several inches of wet, slushy snow last night and it's continuing to fall.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Apr 03, 2011 at 13:43:53 from 69.20.183.178

Man, that sucks about the snow. 2:30 on the TM...dang that is dedication!

From allie on Sun, Apr 03, 2011 at 15:12:14 from 174.23.241.50

brutal TM run, but nice job getting it done.

snow...

From Rob Murphy on Sun, Apr 03, 2011 at 17:02:51 from 24.10.248.6

Thanks Jeff, but after my 33 mile week last week I can't brag too much about dedication!

From Bret on Mon, Apr 04, 2011 at 14:22:47 from 64.128.133.66

20+ on the treadmill - that's the way to roll!

From Steve on Tue, Apr 05, 2011 at 08:12:04 from 108.106.142.61

Never had the guts to do that..hopefully you had a good movie.

From TexasLindsey on Wed, Apr 06, 2011 at 12:18:10 from 70.253.136.27

You're tough! I'm very impressed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five miles at 8 minute pace.

Did a pretty hard weight workout after. Hard enough so that I know I will be really 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
14.250.000.000.0014.25

Finally got my butt out the door for a morning run! 6.25 at 8 minute pace around Sugarhouse. Nice run.

 

pm run: Over lunch I went to the gym and plowed through 8 more miles on the treadmill in 60 minutes. A little sore from the weights yesterday, but not too bad.

 

Can't decide what to do tomorrow. Either a 16 mile run from I-80 through East Canyon, down Emigration to my house or a hard treadmill tempo run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Apr 05, 2011 at 08:38:42 from 69.20.183.178

It was good talking to you last night. Look forward to getting together with you guys. When are you going to make it up our way?

Good run this morning!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.005.002.000.0013.00

Thirteen miles on the treadmill in 1:26. Ran this on a 1.5 incline. Best quality workout in a while.

2 mile warm-up in 15 minutes

6 miles in 35:50

2 miles in about 15 minutes

1 mile in 5:33

2 mile cool-down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Thu, Apr 07, 2011 at 16:17:44 from 198.8.4.24

I missed this yesterday, but very solid workout. Looks like your back in the saddle, Rob.

From Rob Murphy on Thu, Apr 07, 2011 at 16:26:33 from 205.127.70.66

Yes Wesley, I am pretty incredible. Thanks for noticing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Over my extended lunch "hour".

2 easy miles.

Some pretty heavy lifting and core exercises. Will be 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
12.000.000.000.0012.00

am run: 6.5 mile Best Buy Loop in Sandy. Cold, snowy, slushy roads but a great run nonetheless. I did this during first period at school (I don't have a first period class). I would have run early this morning, but I had to watch the last half hour of "The Bird Man of Alcatraz" with Abby. Have I mentioned her Alcatraz obsession? She recently read a book about it called Al Capone Irons My shirts and now she's crazy about Alcatraz. We are going to San Francisco over spring break just so we can take her there.

20 minutes now to get changed and look presentable before my first class comes in. 

pm run: Easy 5.5 miles around the neighborhood.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Fri, Apr 08, 2011 at 15:45:39 from 67.2.71.182

You are a seriously cool dad! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.250.000.000.0022.25

22 and a quarter in 2:42 (7:18) - surely one of the most miserable runs of my life and one that may defy my narrative powers to describe. But I will try after I take an hour long (or however long it takes to drain the hot water heater) shower.

After thirty plus years in this sport, you'd think I'd know how to dress for it. I didn't get on my way until after 1 PM. With long runs I usually like to get them out of the way early, but Ann worked a 13 hour shift last night and had to sleep. So I had to wait until she woke up. It was snowing hard all day, but let up some just before I started. I was wearing tights plus 3 layers including my wind jacket with hat and gloves. After about 2 miles I was too hot so I ditched a shirt behind the Blue Plate Diner.

The plan was to go out and back up Emmigration Canyon. Usually I struggle to maintain a pace just under 8 minutes going up, but today I was cranking out 7:20 miles going up. I was mentally patting myself on the back for my supreme fitness when I turned around to head back down at 10.5 miles. Then the 20 (maybe 30?) mph headwind hit me. I struggled to maintain the same pace going downhill! Also, I was quite sweaty under my jacket and was freezing cold with what must have been a 10 degree wind chill. Even better was the stinging pellet-snow in my face. I really wished I was wearing my ski goggles. Then my gloves, which are not water proof, got soaking wet along with my socks and I began to fear frost bite. Many of you will know that Emmigration Canyon was the route the Donner Party took into the Salt Lake Valley in 1846. I began to fear that I might become stranded up there and have to resort to cannibalism. But, since I was running alone, I would have no one to eat! My mood was quite low as I contemplated an hour plus of running into this hellish headwind.

I finally made it into Ruth's Diner about 15 miles into the run. I went into their bathroom and dried my gloves in the hand dryers and warmed my hands at least. By then the snow was coming down so hard that I could barely see the road out in front of the diner. The hostess asked me if I wanted some hot chocolate or a cup of coffee which really sounded good. But I didn't want to get too comfortable so I politely declined. Once back on the road (this is the high traffic portion of the canyon), I began to be splashed by every passing car. There was a lot of standing water in the road and I really enjoyed the slushy shower from every car going by. Such a treat! I was really regretting casting aside that shirt early into the run and was shivering while I ran - something that doesn't happen too often.

Made it into Salt Lake and circled the block a couple times to add some mileage.

Spring in Utah!

This run had the highest suck factor of any run ever. I was really wishing Steve Anderson was with me as we have done this run together a couple times and it would have been nice to have someone to share the misery with.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Sun, Apr 10, 2011 at 02:45:15 from 72.254.90.15

Wow! Maybe I don't want to come back home. Nice weather report. Way to get through it.

From allie on Sun, Apr 10, 2011 at 03:23:18 from 174.23.241.50

that eye-pelting snow was the highlight of my run as well. terrible running weather today.

i am glad you made it out of the canyon -- since the alternative would have been eating yourself.

From jtshad on Sun, Apr 10, 2011 at 09:42:46 from 69.20.183.178

A real character builder, or as a non-runner would call it..."what an idiot!". Seriously, that is a tough run, I was glad you were able to chat with me yesterday after that one. Adversity will make you a stronger runner.

From Teena Marie on Sun, Apr 10, 2011 at 11:30:26 from 67.2.71.182

"But I didn't want to get too comfortable, so I politely declined."

This is where Jeff's non-runner quote would be highly applicable with non-runners.

As for what runner's are saying, it is something more like this: "What a stud!"

Seriously ... your toughness (both mental and physical) is off the charts! :) :) :)

From Bret on Sun, Apr 10, 2011 at 20:19:58 from 64.132.156.74

"Highest suck factor" is my favorite part of the report - way to work through the adversity Rob. Makes running in the heat and humidity seem easy.

From Smooth on Sun, Apr 10, 2011 at 21:15:03 from 67.2.74.200

U DA MAN, Rob!!! WOW!!! WAY TO CONQUER the highest stink factor!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

am: Esy two mile walk in the snow.

pm: Walked to the gym and back (2.5 miles)

At the gym I ran 3.25 miles on the treadmill and then did some weights. Lots of leg stuff including plyos. On the walk home this strange big ball of fire appeared in the sky that I vaguely remember seeing at some point in my past. I felt nice and warm. Strange.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Apr 10, 2011 at 22:51:36 from 174.23.241.50

eerie. i would call NASA if i were you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy seven in 49 minutes. I'm very, very sore today from the weights yesterday.

Now we are off to Sweet Tomatoes to celebrate Andy getting his "Alphabet Crown" at Challenger School. The boy's a genius I tell you.

Oh, we told him he could pick the restaurant - he chose Sweet Tomatoes (a salad bar/buffet restaurant) because of the all you can eat soft serve ice cream.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Laputka on Wed, Apr 13, 2011 at 21:10:46 from 98.202.142.68

Challenger, right on!! We sent our daughter to Challenger from pre-school through 8th grade. Best money I ever spent!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

am: 2 mile walk in Sandy.

pm: Ran 10 miles around Sugarhouse Park (hilly road loop) in 1:09 and finished up on the Highland High track. Ran six barefoot striders on the infield. Then jogged and easy mile and a quarter back home. Nice day, but windy. I don't like wind.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Tue, Apr 12, 2011 at 21:46:24 from 209.235.31.148

Stop training so hard. Makes the rest of us look bad.

From Rob Murphy on Tue, Apr 12, 2011 at 22:17:49 from 24.10.248.6

Ha Steve! When you stop doing 23 milers on Tuesday I'll stop traing so hard.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Todays' run will have to remain classified. I entered 8.5 easy, but it really wasn't. In fact, it was so fast that people would accuse me of dishonesty. Some of my competition would be so intimidated that they might decide to not even show up for the Salt Lake Half this Saturday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Apr 13, 2011 at 21:12:15 from 64.132.156.74

Nice trash-talking Rob! Good luck on Saturday!

From Rob Murphy on Wed, Apr 13, 2011 at 22:02:13 from 24.10.248.6

That's right Bret, talkin' trash on the FRB.

I doubt Steve Anderson will be able to put down his twinkies long enough to hang with me for two miles.

From Steve on Wed, Apr 13, 2011 at 22:19:51 from 173.127.188.148

Actually, its the season for peeps right now. Twinkies are so summer. I played on beach today for my workout and when I flew over all that rain in Utah I smiled...

From Rob Murphy on Wed, Apr 13, 2011 at 23:07:05 from 24.10.248.6

There's a peep "season"? I actually thought peeps were pretty much limited to Easter morning.

I definitely underestimated your committment to junk food Steve! Maybe on Saturday you could wear one of those belts people usually load down with gells only you could stuff peeps in the thing.

From jtshad on Thu, Apr 14, 2011 at 10:18:53 from 204.134.132.225

And the gauntlet is thrown down!!

Way to get the sugar rush, Steve...use it to your advantage on Saturday!

Peeps have gone year-round, they have Halloween and Christmas versions too.

From Rob Murphy on Thu, Apr 14, 2011 at 10:35:42 from 205.127.70.66

In all honesty though, on my best day and Steve's worst day, I'm about 2 minutes behind him in a half marathon. He has definitely left the "local elite" category in the dust.

From Steve on Thu, Apr 14, 2011 at 18:57:06 from 184.193.238.54

Rob, that's not the way to trash talk at all. You have to hold strong to the intimidation all the way to the end. If you by some chance choke, you find a convenient injury to blame it on. You can carry this pattern on indefinitely if necessary.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Going to take a day off today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Fri, Apr 15, 2011 at 14:58:14 from 198.8.4.25

Good luck tomorrow, Rob. Based on your exchanges with Steve, yesterday, I would say your in a perfect frame of mind going into the race. It's cool to have a group of racers with which you can exchange some friendly, competitive banter.

From Scott Ensign on Fri, Apr 15, 2011 at 15:08:33 from 63.226.92.162

Rob, good luck tomorrow and I hope to see you at the finish and chat. I will bein bib 7560 or something I think.

I can't wait to turn 50 later this year to escape your age group for three years! I will never run nearly as fast as you can so all I can hope to do is move up to higher age groups faster!

From Rob Murphy on Fri, Apr 15, 2011 at 15:54:30 from 205.127.70.66

Thanks guys.

Yeah Wesley, we have a really good group of over 40 racers here in Utah. The competition is pretty intense, but friendly at the same time. It has meant so much to me to have these guys to compete with.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.001.250.004.50

4.5 easy with 5 quarter mile pick-ups at half marathon pace (5:39ish)

Soaked in the whirlpool after for a while. Feeling pretty good for tomorrow and it looks like the weather will be good. If I don't run well I will have no excuses. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Apr 15, 2011 at 15:26:54 from 204.134.132.225

Have fun and good luck...wish I was there with you guys. Run hard!

From Rob Murphy on Fri, Apr 15, 2011 at 15:50:38 from 205.127.70.66

Me too Jeff. I love the Salt Lake Half course. Hopefully next year right?

Although it doesn't fit in well with Boston at all. Oh well, Boston is SLIGHTLY better.

From Laputka on Sat, Apr 16, 2011 at 01:08:59 from 98.202.142.68

Run well and bring home some hardware.

Race: Salt Lake Half Marathon (13.1 Miles) 01:15:12, Place overall: 10, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.0013.100.0014.10

Brief report now...

This race was the story of what could have been. I really felt great early on. Ran mile 2 to 5 in 16:38. Was having no problem. Developed horrible blister on the ball of my right foot, Lost tons of time over the last three miles and actually walked three times.

Still ran faster than last year.1:15:12 is a new PR for me and I suppose you always have to be happy with that. But I know I can run faster. Finished second to Steve Anderson in the Masters. Steve ran high 1:11 and finished 3rd overall. Incredible!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Sat, Apr 16, 2011 at 16:01:54 from 67.2.100.158

Impressive!!!!

Stupid blister!!!

Now I am wondering what your tempo pace was the other day (you know, the confidential pace that you didn't want Steve to know about -- btw, that was the funninest commentary -- I was loving the trash talk amongst you boys.) I thought you were joking, but now I am really wondering!!!

You are amazingly fast!!!! :) :) :)

A huge congrats!

From jtshad on Sat, Apr 16, 2011 at 16:36:53 from 69.20.183.178

Great time, sorry about the issues. Hope you had fun, wish I was there to run it with you, sounds like you had perfect weather.

Have a great weekend!

From Steve on Sat, Apr 16, 2011 at 18:29:23 from 75.169.109.145

One of the best race preps/fun nights I've ever had. You guys are such a fun family! I think I was fourth, but not really sure, no results posted yet.

From Steve on Sat, Apr 16, 2011 at 19:23:09 from 75.169.109.145

Check out my FRB pic!

From Bret on Sat, Apr 16, 2011 at 19:43:51 from 96.243.187.166

Nice race Rob - good job of focusing on the positives of the improvement in your time and knowing that you clearly can go faster. Too bad about the blister. Now go enjoy your spring break with your family!

From Walter on Sat, Apr 16, 2011 at 21:51:33 from 24.2.66.36

http://www.sltrib.com/sltrib/sports/51639977-77/ndambuki-marathon-mutinda-cannon.html.csp

Great picture of us at the start! Its a force to be reckoned with!

From Scott Ensign on Sat, Apr 16, 2011 at 23:13:13 from 63.226.92.162

great race Rob. I am in awe of you and Walter and Steve. and great to meet you finally. I have a couple good blisters too if it helps at all...

From Wesley Hunt on Sun, Apr 17, 2011 at 00:24:47 from 99.25.245.254

Great race, Rob. I hate to hear that about the blister, but you're primed for some fast finishes.

I'm impressed you could stop to walk and still run such a strong time (and PR).

Nice work.

From allie on Sun, Apr 17, 2011 at 01:10:34 from 174.23.241.50

nice PR today! sorry about the blister though. looks like things are coming together for a great race at ogden.

From Steve on Sun, Apr 17, 2011 at 09:00:30 from 65.127.208.182

Did you bribe the Tribune photographer? I picked up the paper this morning and there you are on the front page again! I'm going to run by you more often.

From Rob Murphy on Sun, Apr 17, 2011 at 11:28:24 from 24.10.248.6

Actually Steve what I did was I found the Trib photographer before the race and I told him that it was just a quarter mile race and that he needed to be sure to catch the winner as he (me) crossed the finish line.

From Steve on Sun, Apr 17, 2011 at 12:11:31 from 209.235.31.148

Still blogging here off my phone..sometimes it works, sometimes it doesn't. Did you check out the whole mess with the womens winner in the marathon? Three different women thought that they had won. The eventual winner (chip time-ridiculous) started the race way back in the pack. None of them had any idea who they were racing against.

From steve ash on Sun, Apr 17, 2011 at 13:20:20 from 76.23.2.151

Rob, Congrats on your new PR and more to follow hopefully. I will take you up on your call some time but just not now. Hope you understand.

From Seth on Sun, Apr 17, 2011 at 16:42:22 from 75.169.119.15

Great run! That's a smokiin fast time!

From dugco on Mon, Apr 18, 2011 at 00:32:26 from 68.35.221.180

Ya know, Rob, as you get a handle on this distance running thing, you will probably have less trouble with blisters. It just comes with experience - you'll get there, chin up!

From Jon on Tue, Apr 19, 2011 at 20:55:57 from 98.84.0.12

Second masters and a dang fast time? Nice work, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

am: 3 mile walk. I like walking.

pm: 8.5 miles in 1:05. Wrapped up the right foot pretty well so it didn't bother me too much. Only a little soreness from the race yesterday.

We are on the road early tomorrow morning for a family road trip to San Francisco. I'll try to be consistent with my mileage.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Mon, Apr 18, 2011 at 00:38:57 from 68.35.221.180

Ah yes - Alcatraz here you come! Have a great trip. Oh - about that race yesterday, great job! My second of two marathons ever was interrupted at mile 12 with a 3 minute stop in the medical tent to treat a blister on the back of my heel. They did a great job, but it was trashed again within 5-6 miles and I just hobbled in from there at 3:33 - and I didn't even get my picture with Mickey Mouse!

From steve ash on Mon, Apr 18, 2011 at 11:11:44 from 76.23.2.151

What happened to your foot?

From Rob Murphy on Mon, Apr 18, 2011 at 22:50:59 from 71.129.142.190

Steve - I got a pretty good blister the last 3 miles of the race Saturday. Ended up walking a couple times but it hurt just as much to walk.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Good run this evening in Dixon, Ca - a suburb of Sacramento. 10.5 in about 1:15.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Easy morning run but felt a little achy. Off to Alcatraz now! Will either stay somewhere along the coast tonight North of San Francisco or somewhere in wine country. We're just winging it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Tue, Apr 19, 2011 at 12:20:21 from 76.23.2.151

I'm jealous:) I love that area.

From Rob on Tue, Apr 19, 2011 at 12:30:14 from 208.54.4.24

Oh man, your in Frisco? If I would have known I would have come and ran with you. I was 15 minutes away from Downtown and I love to run the Embarcadaro. I'm at the airport now waiting to go home.

From Steve on Tue, Apr 19, 2011 at 20:01:03 from 184.193.183.96

Good workouts for a post half week! That is cool. I'll be in San Fran Wednesday afternoon, but near the airport. I'm hitting the Bay Trail for a long one.

From Jon on Tue, Apr 19, 2011 at 21:04:59 from 98.84.0.12

They have some epic trails to run just north of San Fran...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Just have a second now... one of my best runs ever today.

A little of everything - road, trail, beach, across the Golden Gate Bridge and back. Lots of trails in the Presidio.Obviously stayed in San Francisco after the trip to Alcatraz - found a hotel for $70.00 which is pretty amazing. Did a whirlwind tour of SF today. Haight-Ashbury, Golden Gate Park, froze our #%!!@ off at Ocean Beach but the kids seemed oblivious and had a great time. But you can't go to California with the kids without it right?

Staying in Grass Valley Ca. tonight.Why? Because about 20 years ago I read the biography of famous test pilot Chuck Yeager and he lived here. First guy through the sound barrier.

Staying at the Holbrooke Hotel which has been in operation since 1861. Mark Twain and U.S. Grant both stayed here. Open mic night in the bar - might go sing with the band. Probably not though. I don't drink nearly enough for that anymore.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Apr 21, 2011 at 08:20:05 from 69.20.183.178

Sounds like you guys are having a great time. Travel safely!

From Scott Ensign on Thu, Apr 21, 2011 at 11:43:29 from 129.123.3.84

I like running in SF. hey- I saved the front page/section of the hard copy of the SL trib that has your picture front and center on it. I just need to know how to get it to you. I can give it to Steve if I see him at smithfield May 14.

From RivertonPaul on Thu, Apr 21, 2011 at 12:00:58 from 67.42.27.114

I hope you did manage to sing at least a few verses. So very cool that your vacation takes you to out-of-the-ordinary destinations.

From Teena Marie on Thu, Apr 21, 2011 at 14:27:21 from 155.99.215.134

Please tell me that you sang!!! :) :) :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.001.507.00

Made it home today after 600 plus miles of driving with two cranky and manic kids. Went to the gym tonight for a quick mental health run. Had to avoid the cold weather and high winds.

7 miles with 6 x 1/4 mile in 75 seconds interspersed throughout.

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

Great long run today and a great confidence builder leading up to Ogden. I ran 26 miles in 3:09:57. Generally around East Salt Lake and Sugarhouse and finishing up with several laps around Liberty Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Fri, Apr 22, 2011 at 16:30:38 from 67.2.100.158

Holy poop!!!

From Seth on Fri, Apr 22, 2011 at 18:07:57 from 199.188.28.8

Nice work! I'd say you can run a marathon. Good luck in Ogden!

From allie on Fri, Apr 22, 2011 at 18:12:20 from 174.23.251.140

wowch. very nice -- you are ready.

From Teena Marie on Fri, Apr 22, 2011 at 18:18:11 from 67.2.100.158

Seriously ...

I was totally thinking that I was finally starting to feel ready for Ogden until I read your blog! STINK!!!! I will need to ground myself from here for the next 28 days.

From Steve on Sat, Apr 23, 2011 at 08:12:51 from 72.57.151.113

What a great training week! I just answered you back on the other post before I caught this one. What a week to get in after a fast half marathon. I don't know if I could even make it that far yet..

From Rob on Sat, Apr 23, 2011 at 18:59:26 from 204.15.86.95

Nice job. Just between you and me I pulled out of Ogden just cause I didn't want to get beat by you again :) Just Kidding, I wish I could be there. Good luck.

From Laputka on Sat, Apr 23, 2011 at 20:12:01 from 98.202.142.68

I feel so slow whenever I check in on you. Nice run, I hope to RACE a 3:10 someday soon.

From Bret on Sat, Apr 23, 2011 at 21:21:58 from 209.251.146.2

Nice!! Run a marathon under 3:10 as a training run. Very impressive.

From Rob Murphy on Sat, Apr 23, 2011 at 21:34:02 from 24.10.248.6

Thanks Laputka, Bret - actually I didn't run the .2 part so it doesn't really count.

From Steve on Sat, Apr 23, 2011 at 22:46:21 from 208.111.12.34

What? You can't be serious? That's the best marathon in the state.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today. Five miles on the eliptical this morning at the gym.

Lots of time facilitating neighborhood Easter Egg hunts this afternoon.

Plan to shoot for 90 miles or thereabouts this week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Sun, Apr 24, 2011 at 11:11:35 from 67.2.100.158

Happy Easter to you and your family!!!

Here's to a successful 90 mile week, RockStar!!! :)

From Rob Murphy on Sun, Apr 24, 2011 at 11:19:50 from 24.10.248.6

Thanks Teena. Actually I was just thinking, while out on my run, that closer to 80 would be more realistic and more sane. Nice week for you last week hey?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 in 1:16. Did the last couple miles on the Highland High track and the cushiness felt good on my ageing legs.

I have decided not to support Donald Trump. I know everyone was wondering.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Sun, Apr 24, 2011 at 11:34:49 from 204.15.86.95

Thanks for clearing that up, Huckabee fan are you?

From Burt on Sun, Apr 24, 2011 at 11:48:24 from 72.223.90.79

Your support may just sway the vote.

From Rob Murphy on Sun, Apr 24, 2011 at 14:27:51 from 24.10.248.6

That's lack of support Burt. Anyways, I live in Utah where there is NEVER any mystery to any election.

Hmmmm... I wonder if Romney will win the Utah primary?

From Wesley Hunt on Mon, Apr 25, 2011 at 12:36:22 from 198.8.4.24

What about former Utah Gov. Jon Huntsman, the U.S. ambassador to China? My GOP sources (newspaper) tell me he's exploring the possibility of a run...

From Rob Murphy on Mon, Apr 25, 2011 at 13:01:49 from 205.127.70.66

I actually really liked Huntsman. One might assume that because he is LDS and a former two term Governor of Utah that he would do quite well here.

It is doubtful that Huntsman could win a state wide race here now. Towards the end of his term he was an outspoken supporter of gay rights - even openly supporting civil unions. Signed on to the Western Climate Initiative. All positions that annoyed Republican activists here in Utah.

But he is bright, capable, and has a rare combination of experience. Also, lots of money.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Five hard miles on the eliptickle plus 150 floors on the Stairmaster.

Didn't feel like running.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Tue, Apr 26, 2011 at 00:12:34 from 67.2.88.232

"Elliptickle": why I think this is so funny is beyond me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.252.005.000.0012.25

Quality workout today. 2.5 mile warm-up 3 X 2 miles in 12:00, 11:52, 11:46 1 X 1 mile in 5:36 Quarter mile jog interval. Cool down jog. I'm facing a slight dilemma right now. I have been accepted into the USATF Level II course this summer at Georgia Tech in Atlanta. So I'll have a Level II certification in endurance events which covers everything from the 800 to the Marathon. For many years this USATF certification has been the gold standard for coaches and a sign that you take your profession seriously. However because of politics and infighting at USATF, the coaching education program at USATF is in serious dissaray. The world class coaches that developed the program in the early 190s have been fired or resigned and replaced by new people of questionable ability (This doesn't include Joe Vigil who is, thank God, still at USATF). Anyway, the old guys, whose reputions I greatly admire have formed a new and rival certification through the U.S. Track and Cross Country Coaches Association (USTCCA). It's brand new but is getting a lot of buzz now as a viable alternative to the mess at USATF.It will be a week long course at St. Johns University in New York the same week as USATF - that's right, obviously a lot of bad blood between the two groups.I've applied for both courses and been accepted into the USATF course. Still waiting to hear from USTCCA - not sure what I should do.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Wed, Apr 27, 2011 at 11:59:28 from 206.71.84.68

Umm! Sorry, that all went right over my head. I think you should go run and think some more about it :)

Nice workout BTW, I haven't ventured into the X 2's yet. 1 mile repeats are where I left off

From Teena Marie on Thu, Apr 28, 2011 at 10:09:15 from 67.2.88.232

Have you heard from USTCCA yet?

Here is my two cents:

Although certification from either organization would be huge I would go with USTCCA if that option is available.

Knowing what little I know about you, obtaining this certification is a lot more than merely claiming title to the gold standard. My hunch is that the education means more to you than simply the piece of paper. Sounds like you respect and admire those at USTCCA (other than Joe Vigil) quite a bit more. My guess is that you'd rather be under their tutelage.

But then again ... the only thing I really know about these certifications is what you have indicated here.

From Bret on Thu, Apr 28, 2011 at 14:30:11 from 64.128.133.66

Rob -

Any reason you cannot get both certifications - maybe one now and one next year?

I know in soccer, there are similarly two competing sanctioning bodies for coaching licenses and many coaches simply go get both certifications.

From Rob Murphy on Thu, Apr 28, 2011 at 17:05:23 from 205.127.70.66

Teena - thanks for your insight. I'm inclined to agree.

Bret - the main reason is financial. $500 to $1000 per course depending on whether I need lodging. I don't in Atlanta, do in New York. My principal has agreed to pay the tuition but not the lodging or airfare. Probably won't agree to pay for both courses.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

am: Seven easy miles around the Best Buy Loop here in beautiful Sandy. Nice morning, sunny, cool.

pm: Four easy miles on the treadmill while Abby was at swimming.Walked across the street to the Spence Eccles Field House for Andy's t-ball game.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Lunchtime run: Eight mile jaunt over hill and dale, sand and wood chip in the gully.

After work run: Six and a half more in the gully.

I wanted to do one medium long run today, but didn't have a time block in my day sufficient so I had to break it up.

Off to Bucca de Beppo now for Andy's adoption day party. It was this day five years ago that we finalized his adoption. On the original day we went to Bucca di Beppo afterwards to celebrate and we've been doing it ever since with various combinations of friends and family.It just occured to me that next year we should invite some friends from this here blog - particularly those who have adopted.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Smooth on Thu, Apr 28, 2011 at 19:25:41 from 67.2.99.202

Happy adoption day anniversary to you, Andy and your wife!!! 5 happy years!!! :)

I love Bucca de Beppo, great family style eats!!!

From allie on Thu, Apr 28, 2011 at 20:32:05 from 161.38.218.168

that's really cool. have a nice time.

great running today.

From Teena Marie on Fri, Apr 29, 2011 at 00:06:53 from 67.2.88.232

That is beyond cool!!! In fact, I just told my hubby about it ... we are totally going to steal the idea!!! LOVE IT!!!!

Hope you had a wonderful evening celebrating a most wonderful date!!! :) :) :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Easy run on the treadmill. Debated as to whether I should do anything at all as I feel pretty tired and achy. After I got rolling I felt pretty good though and was glad I got a few miles in.

I'll do probably my last 20 miler before Ogden this weekend. Not sure if it will be Saturday or Sunday. Busy schedule.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.270.000.000.0020.27

20.27 (getting really precise here) miles in 2:22:55 (7:03).

Through East Canyon (started at the gun range) up towards Big Mountain, U Turn, back up Little Mountain, down Emigration Canyon to mi casa. In and out of snow flurries the whole way. The goal today was to get in a long run with some tough uphills and plenty of downhill pounding at sub 6:30 pace. Hopefully my legs will thank me for this in three weeks at Ogden.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sun, May 01, 2011 at 19:04:48 from 174.252.174.223

Sounds familiar to me somehow....:). Nice run Rob. Seem well ready for Ogden.

From Steve on Mon, May 02, 2011 at 00:42:30 from 76.27.106.132

Sweet run! I just got in tonight from a long day (too much church) and squeeked in a long run too. I was pretty tempted to call you but it was 10pm. Thanks for the call, I'll catch you tomorrow sometime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Walked up to the gym in downtown Sugarhouse. Lifted and did some core exercises. Walked home via Whole Foods where I stocked up in Cliff Barrs at 99 cents each. Also picked up a salmon panini for lunch.

My legs have some soreness after yesterday's 20 miler. That's good as 3 weeks is plenty of time to adapt. Last Sunday, after a 26 mile run, I had no soreness.

Might run a couple easy miles this evening. Might not.

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 rest day. Probably needed 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
14.250.000.000.0014.25

am: Out the door at 4:50 for a nice morning run. 50 degrees! 7.75 miles in about an hour.

 

pm: Late here at work this evening administering a practice AP exam after school. Snuck out during the essay portion of the exam (2 hours and 10 minutes) for a quick 6.5 miles. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Wed, May 04, 2011 at 00:09:51 from 99.25.245.254

Nice training day...and very efficient use of down time during the students' exam. Should I read? Maybe get a jump start on grading papers? How about a quick 6.5 instead? Good choice...

From Steve on Wed, May 04, 2011 at 12:37:46 from 12.190.32.2

So that's why test scores keep going up. Teacher leaves and it's a group project.

From Rob Murphy on Wed, May 04, 2011 at 13:13:10 from 205.127.70.66

It's the "honor system". Yeah, that's the ticket.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.504.002.001.5015.00

Loved this workout. Hard, but still felt like I had plenty in the tank when I finished. Did this on the treadmill at 1.5 to 2.0 grade.

1.5 mile warm-up

3 miles in 18 minutes (1/4 mile jog recovery)

2 miles in 11:22 (1/4 mile recovery)

1 mile in 5:27 (1/4 mile recovery)

2 x 1/4 mile in 75 seconds

Cool down jog/ 

pm run: 5.5 on the treadmill. Generally easy but with 4 x 1/4 mile at marathon race pace towards the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Wed, May 04, 2011 at 16:40:20 from 199.44.26.17

What? Couldn't muster going back up the ladder? Slacker. Hey - thanks for the e-mails - good stuff.

From Rob Murphy on Wed, May 04, 2011 at 16:56:29 from 205.127.70.66

Thought about it but I had a classroom full of kids coming in at one o'clock expecting me to learn them something.

From Wesley Hunt on Thu, May 05, 2011 at 00:31:48 from 99.25.245.254

Plenty in the tank? Show-off...

Seriously, though, impressive and efficient workout.

From dugco on Thu, May 05, 2011 at 18:58:43 from 68.35.221.180

Duuuuuude! That hapnin' pic of you in the mile in ABQ made the analog, old fashioned, paper version of National Masters News! Very nice - gonna hold on to it so you can autograph it next time I see you.

From Bret on Fri, May 06, 2011 at 15:10:47 from 64.128.133.66

Hey - Richie just brought me that paper to my office this morning - what a Celebrity!

Also, very coincidentally - Richie did almost that very same workout Rob, though at a bit slower pace. 18:30, then 12:12 then 6:07.

From Rob Murphy on Fri, May 06, 2011 at 17:12:19 from 205.127.70.66

Somebody needs to send that to me.

2494 Hartford St.

Salt Lake City, Ut

84106

From dugco on Fri, May 06, 2011 at 18:33:25 from 68.35.221.180

Consider it done - lemme retrieve it from the bird cage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine miles in 63 minutes. That averages out to about seven minutes per mile I think.

Around Sugarhouse Park and Highland High track.

Good quote...

The strength of mind and character is perhaps best seen in those men and women who do essentially solitary deeds, or who carry out solitary responsibilities. The genuine athlete must have a strong spirit, vigorous and sane, not easily demoralized or defeated. This resolute balance, allied to intelligence, is the mixture necessary for success.

- Dr. Joe Vigil

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Thu, May 05, 2011 at 21:59:01 from 174.23.197.101

great quote. i hope you found a good hour for your run in sugarhouse park. it was so crowded at 6pm that i thought there might be a fireworks show going on tonight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 in the gully. Warm today. Nice to be able to start acclimatizing to the heat before the summer racing season.

I'm feeling beat up. Lower leg pain, left achilles pain, general sluggishness. All low grade and hopefully something a quality taper over the next couple weeks will remedy.

pm: Warm-up ride on the Lifecycle then 45 minutes of lifting.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, May 07, 2011 at 10:21:14 from 69.20.183.178

Hope you start feeling better and that the taper will help get the mojo back.

Tell Anne to have a Happy Mother's day from all of us.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.004.000.009.00

This was a good workout - I think. Generally I like to do my once or twice weekley quality workouts relatively fresh. But today I'm sore everywhere from the weights yesterday. There must be something to be gained by running at faster than race pace on sore legs that will pay dividinds on race day?

2.25 mile warmup.

5 x 1 mile in 5:56, 5:52, 5:49, 5:46, 5:41. Quarter mile jog interval. I wanted to do six, but was feeling pretty ragged on the last one and I didn't want to push it 14 days out from a marathon.

Cool down.

2.5 mile walk in the afternoon. I always try to add in some walking during a marathon taper because my appetite doesn't decline with my mileage and I can pick up five pounds in a week with no problem.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Sat, May 07, 2011 at 16:26:48 from 67.2.88.232

Don't you dare get hurt!!!!!

Dang, you are tough!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.300.000.000.0017.30

17.3 miles in two hours on the hilly Sugarhouse Park road loop. Windy and brisk out and I'm getting tired of leaning into cold 20 mph winds.

And why aren't the drinking fountains on in Sugarhouse Park as we approach mid May? And why can't Salt Lake City clean off the gang grafitti and tags all over the park restrooms and playground structures? Ditto for the lewd comments in all of the park restrooms. Are they trying to make sure families don't take their kids to the park anymore?

Just had to vent.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sun, May 08, 2011 at 17:31:31 from 76.27.106.132

Seriously, I stopped at the park here in Logan last week on a 15 miler and had the same experience.

I always laughed about the restrooms until my kids are old enough to read so well now. do you think the women's are as bad as ours?

From emruns on Mon, May 09, 2011 at 12:44:34 from 76.27.114.171

I hate when the drinking fountains aren't on in the middle of the spring. It's even worse when the bathrooms aren't open! Don't they realize there are actually people using the park? (BTW, I don't think the women's bathrooms are as bad on the profanity front, but then again, I've never looked that closely!)

From allie on Tue, May 10, 2011 at 02:02:09 from 174.23.197.101

they had to shut the water off because we are in a drought.

From Teena Marie on Tue, May 10, 2011 at 16:48:10 from 67.2.88.232

Sadly, I have seen some unbelievably ugly comments in the womens bathrooms. :(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Going to take the day off 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
8.250.000.000.008.25

am: Easy warm-up jog on the treadmill then about 45 minutes of hardish lifting.

Swung by GNC after to pick up some of that fancy new Gatorade G Series stuff that my buddy Bret recommended.

pm: Seven miles in 50 minutes around the neighborhood.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Tue, May 10, 2011 at 16:58:46 from 67.2.88.232

Just curious, what makes the G-series so great? I have to say that I LOVE their commercials!!!! :) :) :)

From Rob Murphy on Tue, May 10, 2011 at 17:12:02 from 205.127.70.66

It's expensive so it must be great.

Right?

From Teena Marie on Tue, May 10, 2011 at 17:14:23 from 67.2.88.232

Very good point!!

Okay, I will go empty my wallet.

So ... I should likely look for the store that charges the most for it. Then I am truly getting the best of the best. :)

From derhammer on Wed, May 11, 2011 at 10:44:53 from 192.156.110.40

Hey Rob, noticed that you ran the Austin 3M this year - awesome time in that heat and humidity that we had. I was a spectator this year but quite a few friends ran it.

I found the G2 "prime" to be awesome before a hard workout. I also take one before my races. If the packs were not so big I would carry them for fuel during a marathon. It would definitely go down easier than a gel.

From Rob Murphy on Wed, May 11, 2011 at 11:00:46 from 205.127.70.66

David - I checked out your blog. Yeah, I had a great time in Austin. It was my first time visiting your town. I have a good friend who lives there ant was an excellent guide.

My wife will be able to meet me along the course in my next marathon. Maybe I'll have her bring the G2 stuff along. Thanks for the tip.

From Bret on Wed, May 11, 2011 at 15:49:18 from 64.128.133.66

Rob - it is the G Pro Series not the G2 series - (which is ultimately probably more expensive.) Hope you got the right thing. It is good stuff though.

From Rob Murphy on Wed, May 11, 2011 at 21:06:17 from 24.10.248.6

Yeah Bret, I got the stuff you reccomended.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.504.504.500.0010.50

Good workout that felt pretty comfortable.

1.25 mile warmup

9 miles in 52:30 on the treadmill - bounced around from 6 minute pace down to 5:40 pace at 1.5 to 2.0 on the incline.

I was glad that 6 minute pace felt so 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
0.000.000.000.000.00

4.25 miles on the elptcl in 32 minutes.

Being a hectic week once again at work. Seems our superintendant and school board have been inspired by the Wisconsin state legislature and want to cut our ridiculously lucrative pay and strip us of much of our collective bargaining rights.

You knew that would be an idea that would spread to Utah.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Sat, May 14, 2011 at 08:32:03 from 99.25.245.254

At what point did pols start thinking it was acceptable to target educators and other public servants? Do you think they just woke up one morning and thought, "Hey, I'm going to fudge with state employees' pay scale, benefits and bargaining rights?" Unbelievable...

On a more positive, training note, I saw your post from Wednesday regarding the treadmill work at sub-6:00. That's got to be a nice feeling. I'm sort of stuck in a place where anything under 6:30 feels hard, so I appreciate that kind of effort...even inside.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Perfect run on an incredibly beautiful day. 6.5 miles in the gully this morning. Just a nice happy to be alive type run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Fri, May 13, 2011 at 12:49:54 from 199.44.86.205

I had one of those once... once!

Good to hear, Rob - rock on.

From jtshad on Fri, May 13, 2011 at 12:53:01 from 204.134.132.225

That is why we run!

From Wesley Hunt on Sat, May 14, 2011 at 08:37:54 from 99.25.245.254

It's certainly why I run. And it always happens for me when I get out there early, log a few miles in the dark, and run effortlessly through that brief period where you can feel the day break coming...dim, comforting light...and I smile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Last longish run before Ogden. Ran up Emigration Canyon to the top of Little Mountain and then down into East Canyon where Ann picked me up. Uphill and headwind most of the way. Felt strong, but knees a little achy.

pm: 3 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Sat, May 14, 2011 at 15:06:18 from 65.100.192.74

Have fun taking it easy this week. See you at Ogden.

From Steve on Sat, May 14, 2011 at 21:45:40 from 99.204.102.135

You tell Ann that I told you that she spoils you, would you?

I'm going to go ahead and decode your entry:

Ran an entire long distance training run straight uphill the entire way for no other reason than enjoyment of pain. After this half marathon at 7,000 feet msl felt a slight discomfort in a random joint.

:-)

From jtshad on Sun, May 15, 2011 at 09:37:41 from 69.20.183.178

Dang, Steve, you really know how to talk Murphy!

From Teena Marie on Sun, May 15, 2011 at 11:52:04 from 67.2.88.232

How I am loving you boys' blogs/posts!!!

I am not 100% sure why (I do have a couple theories)... but they crack me up big time. :)

From Steve on Tue, May 17, 2011 at 21:38:06 from 72.43.148.83

Rob just asks for it..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Three easy miles plus a strength/weight/core workout at the gym.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From derhammer on Mon, May 16, 2011 at 15:44:59 from 192.156.110.40

Hey Rob, did you try the Gatorade stuff yet? I am interested in your expereince. I have not tried the Pro series. Looks like it has more complex carbs than the 100% sugars of the G2 Prime that I use.

From Rob Murphy on Tue, May 17, 2011 at 10:37:51 from 205.127.70.66

Yes and I like it. Great way to pack in the carbs without having to eat too much.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.500.750.007.00

Seven miles on the treadmill with 5 x 1/4 mile harder efforts. 2 at marathon pace. 3 at 5:30 pace.

The new Foo Fighters album (that's right, I still say album) is really good. Also, The Smithereens have a new one out as well which sounds exactly like The Smithereens in the 80s so that's a good thing. Of course The Cars also have their first new album out in 20 something years but I've only listened to samples on I Tunes. I'll probably get it though since they were a staple of every single party I ever went to in college. I'm always hoping for a Replacements reunion but that will probably never happen.

Taper week so not much running to report on. Might ramble on about other topics.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Tue, May 17, 2011 at 08:44:59 from 72.254.120.154

I wish I could be in Ogden just for the atmosphere. Good luck, your going to crush it.

From Wesley Hunt on Tue, May 17, 2011 at 09:40:53 from 198.8.4.25

Foo Fighters are playing Little Rock this weekend, though unfortunately, I will not be able to make it. I actually saw them in concert my senior year of high school (2000-2001) when they were touring with the Chili Peppers. They were actually opening, but Dave Grohl came out and drummed with the Chile Peppers during the encore and assisted Flea with destroying a couple of guitars. It was great show...

Good luck this weekend. Sounds like your ready to roll.

From Rob Murphy on Tue, May 17, 2011 at 10:18:21 from 205.127.70.66

Yeah Wesley, I was actually on their website yesterday checking out tour dates and noticed they were in Little Rock. Missoula Montana is the closest they get to Salt Lake!

U2 is coming here next week though but I will not be taking out a second mortgage to go see them.

From Rob Murphy on Tue, May 17, 2011 at 10:22:55 from 205.127.70.66

Thanks Rob. Only my second time running Ogden but I'm feeling pretty good. I'm sure we'll bump into each other someplace soon.

From Rob on Tue, May 17, 2011 at 10:28:58 from 62.50.220.238

Pray for a cloudy day, I remember the hill at mile 17 being really hot since the sun starts coming up shining on that side of the mountain.

At the rate I'm going a shuffleboard match may be the next place you see me, I can't foresee any races anytime soon.

From Bret on Tue, May 17, 2011 at 14:37:56 from 64.128.133.66

Rob - I have heard good things about the Smithereens album as well as the Foo Fighters - The latter said they recorded it analog or something equivalent with a lot less production values to make the sound more "real." I will have to pick up.

Use the music to pump you up for a great race this weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Super fabulous 8 mile run in the gully. Felt great.

Heading back down to Sandy for the school board meeting to link arms with my union brothers and sisters to fight the power.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.752.000.000.254.00

4 miles.

1st mile easy, next two in 11:45, last mile easy but with two accelerations up to 5 minute 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
0.000.000.000.000.00

My standard day off two days before a marathon.

I'm coughing now. My family have all been sick all week and I have been able to avoid it. Now I'm worried. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, May 19, 2011 at 14:56:21 from 64.128.133.66

You will not get sick at least until after the race - your training has conditioned your body not to permit illness before the race. Besides we already know that you can perform well even with pneumonia.

From Rob Murphy on Thu, May 19, 2011 at 16:51:33 from 205.127.70.66

Yeah, it's just a slight throat thing now so I don't think it will matter.

From Lily on Thu, May 19, 2011 at 16:55:40 from 67.199.178.210

Eeeek! Hope your throat feels better anyhow. Good luck!

From Laputka on Fri, May 20, 2011 at 01:19:51 from 98.202.142.68

Have a good race. I'm looking forward to reading your race report.

From Rob on Fri, May 20, 2011 at 01:47:31 from 72.254.90.253

Airborne, 3 times a day.

From Teena Marie on Fri, May 20, 2011 at 12:23:18 from 67.2.88.232

Hope to see you tomorrow!!!

You are going to kick some major trash!!! Go get it!!! :) :) :)

From Rob on Fri, May 20, 2011 at 13:07:29 from 195.46.128.6

Good luck Rob. Looks like some nice cool temps for you. If you get uncomfortable just imagine yourself sitting on an airplane in Couch for 20 hours. Your run will seem very enjoyable after that.

From Rob Murphy on Fri, May 20, 2011 at 15:15:42 from 205.127.70.66

Thanks everyone. Should have a race report up by noon tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.750.003.25

Easy treadmill run. Three and a quarter with three faster 1/4 mile efforts.

Sat in the sauna for a while after to try to sweat the crud out of my system. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Ogden Marathon (26.2 Miles) 02:50:12, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0026.200.000.0027.20

Had a hard time at the Ogden Marathon today. Right on pace through the half (1:19) then jogged the last half.

No fluid would absorb from my stomach. I would drink and it was just staying in my stomach sloshing around. Then I would throw it up (twice) and feel better for a while but I knew it's not a good thing to be throwing up in a marathon.This was a really hard race for me. I don't think one positive thought went through my mind the entire way.I need to assess my attitude and mental prep for a marathon.

Finished sixth overall and, because Steve Anderson finished second they gave me the masters. I ran alone the whole way. My goal the last ten miles was to run as slow as possible and still hang on to sixth place.

Steve and his kids are coming over to the Marriot to swim now. The $275 I won covers my entry fee and the hotel.

One more thing... I'm not sure why, but there was a pretty high drop out rate today. Durning the last 10 miles I passed three guys who had been running well into the top 10. They were all walking or standing by the side of the course rubbing their hamstrings. I was thinking if five more dropped out I could win with a 2:50!

Oh yeah... once again. the course was about a quarter mile long. Also, at one of the water stops I drained my cup and, on the run, did an around the back toss from about 10 feet and got my cup in the trash box on a really high, looping arc. Got a great round of applause from all the race workers. This may have been the highlight of my race.

Also, hats off to Fritz who easily won the whole thing. What a tough marathoner he is.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From DaleG on Sat, May 21, 2011 at 14:37:11 from 184.233.8.245

Wow, that sounds brutal, yet you finished 6th overall. Impressive. I'm dealing with severe stomach issues today, too, so I'm glad I didn't run today.

From Burt on Sat, May 21, 2011 at 14:54:39 from 72.223.90.79

Congrats on the master's win.

From Bret on Sat, May 21, 2011 at 15:01:09 from 174.252.134.7

Good job of hanging in there on a tough day. It says a lot about your mental toughness to push through when your body isn't at 100%. As you know there are so many variables with this distance. You still ran a great time and finished sixth overall. Nice work.

From Laputka on Sat, May 21, 2011 at 15:01:39 from 98.202.142.68

Way to hang in there and "gut" it out. Impressive, and some hardware and cash to go along wit your effort. Maybe it's just me, but more often than not, races don't work out as planned. That's what makes racing so special and keeps us coming back for more, because when you have a killer race, very few things feel more satisfying. You're a heck of a runner to still be able to walk away as Top Master!

From Adam RW on Sat, May 21, 2011 at 16:03:08 from 24.10.132.131

Ouch. Nice to break even but too bad it wasn't under better circumstances.

From crockett on Sat, May 21, 2011 at 17:09:43 from 71.32.236.233

Congrats. Same thing for me, sloshy stomach after mile 15, threw up twice. Strange since it was great conditions.

From Paul on Sat, May 21, 2011 at 17:18:58 from 24.10.141.104

Nice job Rob, congrats on the master's win.

From jtshad on Sat, May 21, 2011 at 17:57:03 from 69.20.183.178

Wow, I know your pain...I had it last weekend. Great job keeping going and grabbing the Master's title. Chalk it up to one of those days and focus on the next challenge.

From Rob on Sat, May 21, 2011 at 18:04:56 from 166.137.137.243

A masters win is worth a little puke! Good job.

From RivertonPaul on Sat, May 21, 2011 at 18:47:41 from 71.38.224.155

Nice to win even when you were not up to full speed.

From dugco on Sat, May 21, 2011 at 19:17:35 from 68.35.221.180

Nice to see that even through all the sloshing and puking you could muster thoughts of a win by hoping your foes all blew up - sweet. Good job under less than ideal conditions.

From Scott Ensign on Sat, May 21, 2011 at 22:56:00 from 67.41.173.72

puking is no fun. that is still a great time, way to run through the pain. you are awesome.

From Rob Mantz on Sun, May 22, 2011 at 00:02:40 from 76.27.105.225

Good run - Congrats on the Master's win. Also good to meet you and chat a little. You and Steve did great!

From Jon on Sun, May 22, 2011 at 08:04:55 from 98.71.134.29

Man, tough race- puking on a marathon can't be fun. Nice job hanging on for the Master's win. No marathon is easy, some are just a bit tougher.

From Wesley Hunt on Sun, May 22, 2011 at 08:48:47 from 99.25.245.254

A win is a win is a win. Great effort and resilience exemplified again, and I'm not surprised. And around the back from 10 feet out...sweet!

From Steve on Sun, May 22, 2011 at 08:56:06 from 76.27.106.132

That was the best afternoon! Great run, Rob. Now I'm going to have to work on my water cup technique.

From Rob Murphy on Sun, May 22, 2011 at 11:17:33 from 12.198.106.131

I really appreciate everyone's comments. Nice to meet several more people from the blog yesterday.

From Teena Marie on Sun, May 22, 2011 at 11:19:22 from 67.2.88.232

Aaaah man ... I am so sorry, Rob. BUT DANG ... you still took Masters!!!! I bow to your greatness!!!!

Btw, very impressed with your cup throwing prowess!! :) :) :) That is a mad skill that might be quite advantageous if you can translate it to spear throwing in the Super Spartan race on July 9th! :) Fonz and I are running it ... you in? I'm scared to death, but you would rock it!!! :)

From Fritz on Sun, May 22, 2011 at 14:55:12 from 65.100.192.74

Stomach issues are a huge bummer. Still a good time and a master's win. Nice job. I am jealous of your cup throwing skills. I usually miss from 2 ft away.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Swim in the hotel pool this morning with the kids - and some hot tubbing. Not feeling too bad today.

Heading up to the Golden Spike National Monument now for some family history geek stuff. Then back home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Colby Park on Mon, May 23, 2011 at 03:16:21 from 139.139.35.70

Rob, how you doing? It's been a while. I have been recovering and haven't been on the blog much, but it looks like you are doing well. Hope you enjoyed some good family time!

From Rob Murphy on Mon, May 23, 2011 at 11:26:49 from 205.127.70.66

Good to "see" you back Colby. I'll have to drop in on your blog soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running again today.

During the time I normally run I took a nap and ate about half a bag of chocolate chips.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From baldnspicy on Thu, May 26, 2011 at 22:46:18 from 72.77.76.85

Sounds like a good substitute! Hang in there. Glad to hear you registered for the race - you're gonna rock!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took another day off today.

Applied to the Twin Cities Marathon for an entry into the USATF Masters Championship in October.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Wed, May 25, 2011 at 21:30:45 from 70.99.80.69

You did it again. Right smack on the front page of the Ogden papers online edition. I'm going to post this one on FRB if I ever figure out how to post pics on the Blog entries.

This time I wasn't near you, so I got left out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

When will this madness end? Took another day off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, May 26, 2011 at 14:40:35 from 64.128.133.66

Having trouble with not running?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Easy run on the treadmill. Did work up to 9 mph for a couple 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
4.750.000.000.004.75

Easy 4.75 mile run around Sandy this morning. 100 push-ups and 100 sit-ups after.

May do some cross training at the gym later if Ann doesn't have to work tonight.

So, went to Steiner while Abby was at swimming and did 15 miles on the Lifecycle in 45 minutes. Pretty good day workout wise. I'm not recovering from marathons quite as fast as I used to. Still think I have a couple good ones left in my legs. I got an entry into the Twin Cities Marathon on October 2 for the USATF Masters Championships. I think I'll go ahead and do it and make it the focus of my training in the upcoming months. I ran Twin Cities back in 1996 and Ann and I lived in Minneapolis when we got married in 1994. We ended up moving for educational/career reasons but I really did love Minnesota and I look for excuses to get back there whenever I can. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, May 27, 2011 at 11:31:20 from 204.134.132.225

Congrats on TCM, it is a good race and it is incredible to be around all those amazing athletes. Did you work with Carol? She is really nice and easy to work with.

Man, now that makes me wish I was looking that way instead of STGM, but I am already committed (I dropped STGM back in 08 and they were really nice about my last minute change, can't do that again).

From RobXT on Fri, May 27, 2011 at 11:58:18 from 206.71.84.68

Jeff it all comes down to which Rob you'd rather run with ;) I know Murphy is way cooler than me so I'd understand.

How does the Masters Championship work? Is it just part of the normal marathon or is it a special event with only masters in it?

From RobXT on Fri, May 27, 2011 at 12:04:39 from 206.71.84.68

My running partner Ryan Jonson is running St. George with me this year, he just turned 40 last year and I know is going to give a hard push at a 2:30. (2:37 in Boston) So that gives you some more masters competition other than Pepi, and Walter :)

From Rob Murphy on Fri, May 27, 2011 at 13:26:14 from 205.127.70.66

It's part of the regular TCM. They have qualification times based on your age group to get an entry in the Masters championships.

From Jon on Fri, May 27, 2011 at 23:07:17 from 98.71.134.29

I'm actually a Minnesotan. Born there. Have fun at the marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

One mile warm-up on the eliptkl.

Seven miles in 52 minutes on the treadmill.

Took the training wheels off Andy's bike today and he just started riding. Working on the turns, starting, and stopping now. I got a little sad realizing that I'll probably never teach another kid how to ride a bike.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, May 28, 2011 at 16:42:11 from 174.23.197.101

nice (and smart) recovery this week. have fun with the bike riding today.

also -- it's elihptakohl.

From Rob Murphy on Sat, May 28, 2011 at 17:00:33 from 24.10.248.6

I've discovered that there is no limit to the different ways you can spell that word that actually sound exactly like the word.

I know you spelled it right for me once but it didn't stick!

From Wesley Hunt on Sun, May 29, 2011 at 07:51:06 from 99.25.245.254

Nice work yesterday, Rob. Enjoy working on those turns with your son over the long weekend.

Wesley

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 mile treadmill run in 62 minutes. Chilly and heavy rain this morning and I just didn't feel like going outside.

1 mile on the ellipticle afterwards. Just burning calories. I know that I should weigh in the 140-142 range to race my best instead of 146-148 where I am now.I need to drop a few puunds before my next race - the Gary Bjorklund Half Marathon in Minnesota in three week. I'm running the Heart of Holladay 5k in two weeks but mostly for the training value.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Sun, May 29, 2011 at 13:03:07 from 67.2.101.26

Hmmm ... interesting since as I walked away from chatting with you Saturday before the race the thought went through my mind, "I can't believe how lean all the elite runners look (meaning you)." It was probably the only time in the past several years that I thought that I needed to work on getting a little leaner. Seriously!

Can't wait to see how your upcoming races go. :)

From Laputka on Sun, May 29, 2011 at 17:24:47 from 98.202.142.68

Snow at the top of City Creek today. You missed out.

From Steve on Sun, May 29, 2011 at 23:10:48 from 209.235.31.148

Nice run! I'm not running that 5k this year, taking a break from the short races for a bit. You better be kicking some butt there.

From Rob Murphy on Sun, May 29, 2011 at 23:19:12 from 24.10.248.6

What? A race I don't get my butt kicked by Steve Anderson? I don't know how I'll handle that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Last night around 9:30 I got a call from Steve Anderson. Turns out he was flying from Denver to Salt Lake and wasn't getting in until late so he would be staying at the posh Red Lion Hotel downtown. So that meant I'd have company for my Memorial Day run.

Planned to meat Steve at the hotel at 7:15 this morning. Bad omen when I had to scrape snow off my car windshield before leaving. It was 38 degrees when we started our run up City Creek Canyon. We had a great run up the canyon, thankfully the rain/snow let up for most of the run. We had to turn around about six and a half miles up the canyon when the slushy snow in the road became too much of a pain and we got tired of weaving around downed tree limbs. It was beautiful up there though - looked just like January except for the leaves on all the trees.

Steve, whom I've decided to nickname "Mr. Contradiction", tells me while we're running that he doesn't feel like he will be recovered fully from the Ogden Marathon last weekend to race well at the Grandma's Marathon in Minnesota in June. Then,  like two sentences later he tells me how he's thinking of running the Utah Valley Marathon (a week BEFORE Grandma's!) "as a workout". He's just a crazy man and a little unbalanced.

Went by the gym on the way home and did two miles on the Elipptikal and then soaked in the hot tub for a while. Sitting around the house now with a cup of coffee and that happy tired but not too tired feeling.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, May 30, 2011 at 13:29:10 from 96.243.187.166

Sounds like a nice Memorial Day-type of run. Love that relaxed feeling of having completed a good workout and pretty much its all good for the rest of the day.

From Steve on Mon, May 30, 2011 at 19:04:39 from 209.235.31.148

It's possible that limping along behind you this morning may have opened my eyes. I also can't believe that you went to the gym after that run.

BTW, I don't see your masters finish from Ogden on your Running Accomplishment section.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Fabulous 6.5 miles in the gully at lunchtime. First day of cross country practice today after school. 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

June 1 - first what I would call comfortable morning run of the year where shorts and short sleeves don't feel cold. Just a nice easy seven past the Blue Plate and around the Foothill loop.

Had a nice walk around the neighborhood with Abby after the run. Might not make it to school technically on time this morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Jun 01, 2011 at 21:42:33 from 74.177.77.120

Admit it- you miss Greenville summers.

From Colby Park on Thu, Jun 02, 2011 at 07:14:57 from 139.139.35.70

Wow, the Blue Plate Diner....does that bring back memories from High School! Soemtimes I miss SLC like crazy.

Hey, I am putting a packet together to get into Ranger Regt. I may be back in the states a little earlier than I thought!

From Rob Murphy on Thu, Jun 02, 2011 at 08:24:48 from 24.10.248.6

Jon - there are lots of things I miss about Greenville and the South in general.I wouldn't move back though.

That's good news Colby. When will you know about that?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.003.000.0014.00

Fourteen miles up and down City Creek Canyon. Ran 9 to 11 in 11:16. Ran 13 in 5:25.

My dog Ollie died today and we just got in from the funeral in our backyard. Ann and I got Ollie in 1996 so we had him for almost five years before either of our kids were born. We'll really miss him. Ollie (1995-2011 R.I.P)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Thu, Jun 02, 2011 at 22:46:24 from 68.35.221.180

Sorry to hear about Ollie, Rob. No doubt they become full-fledged members of the family. I still look for our schnauzer just about every time we come home, and we lost him 3 years ago now.

From Rob Murphy on Thu, Jun 02, 2011 at 23:02:50 from 24.10.248.6

Thanks Doug. Seriously bummed out kids this evening. Abby made a very cool tombstone for him. Don't know where she got the rock but it looks really authentic. Put a couple treats in with him. Went around in a circle talking about our favorite memories.The kids decided he was sitting on the couch in heaven with grandpa watching the Rays game.

From Steve on Thu, Jun 02, 2011 at 23:57:49 from 76.27.106.132

Sorry to hear it Rob. Now that I have a dog again after 20 years without one, it's hard to imagine her missing.

From Bret on Fri, Jun 03, 2011 at 10:52:24 from 64.128.133.66

So sorry to hear that -- this is the second time in a week I have had a friend had their dog pass away -- Glad I got to meet and make friends with Ollie this past February. Sweet dog.

From jtshad on Fri, Jun 03, 2011 at 10:53:30 from 69.20.183.178

Sorry to hear about Ollie, our thoughts are with your family.

From Teena Marie on Fri, Jun 03, 2011 at 10:57:06 from 67.2.101.26

RIP, Ollie.

Here's to all of the wonderful memories. :)

From Rob Murphy on Fri, Jun 03, 2011 at 11:32:29 from 205.127.70.66

You guys are awesome. Thanks so much.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned day off. Couldn't work a run in around my work, Abby's swim meet, and Ann's work and lack of a babysitter.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

Finally summoned the will to do an for real interval workout not on a treadmill!

4.25 mile warm-up that included a handful of striders. Then 6 X 800 meters with a 400 meter recovery.

2:39, 2:44, 2:41, 2:42, 2:42, 2:35 - the plan was to start out around 5k pace and drop a second or so on each one but my feel for pace on the track ain't what it used to be.

Finished with a short cool down jog back home through Sugarhouse Park., I was really glad to get this workout in. It's pretty warm today, about 80, and quite humid for Utah in June and I was glad to be able to work on getting used to running hard in the heat.

Spent all of last night and most of today at Abby's swim meet. She's pretty excited about winning her heat in 3 of her 5 races. She lowered her time in the 50 meter freestyle to 49 seconds from her previous best of 1:02. Wish I could still do that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Jun 04, 2011 at 22:31:34 from 96.243.187.166

Very nice effort on the track Rob - did the last one the fastest too.

From Rob Murphy on Sat, Jun 04, 2011 at 23:38:53 from 24.10.248.6

Thanks Bret. I'm going to try and run a halfway decent 5k next Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

Out the door at 6:30 this morning for16.5 miles in about two hours. Ran around Sugarhouse a couple times, down 15th East past the outside breakfast eaters and coffee drinkers at 15th and 15th, and then down to Liberty Park for several miles on the wood chip path. The city recently dumped a lot of fresh wood chip on the trail so it is considerably softer and slower than usual. Nice run, but legs felt a little slow from the hard 800s yesterday.

Ann and  the kids met me at the park at 8:45 and we dropped her off at her yoga class. The kids and I went to Barnes and Noble in Sugarhouse for a treat in the cafe and some fun hangin' out in the kids section reading books. I was reading this book by this dude who is apparently a surfing legend named Laird Hamilton called "Force of Nature". I was wondering if I wrote a book about myself if I could use a title like that without gagging. Anyway, the book had lots of glossy pictures of Laird surfing big waves all over the planet, pictures of Laird gazing off into the distance with intensity and deep wisdom, Laird with his incredibly gorgeous family. The book should maybe be called "Force of My Perfection". So I woud never buy this book but there is a lot of worthwhile advice in it so if anyone wanted to buy it for me and have it shipped to my house that would be cool.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Jun 05, 2011 at 13:42:44 from 69.20.183.178

Great run! Looking forward to seeing you guys next weekend.

From Steve on Sun, Jun 05, 2011 at 16:50:26 from 72.57.240.9

I won't buy it and send it to you, but I will send you a picture of me passing some ladies of size in a race like I was a force of nature.

From Rob Murphy on Sun, Jun 05, 2011 at 18:26:03 from 24.10.248.6

Your water skiing picture is similar to the ones in the book except you need to be shirtless and flexing - but not look like you're flexing.

From Steve on Mon, Jun 06, 2011 at 03:22:20 from 76.27.106.132

I can flex my gut but when I do it with my shirt off, little kids run screaming.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Really nasty conditions today - heavy winds and polluted air and high humidity. But misery loves company and I was able to gut through this run with a handful of my more dedicated runners who want to get a jump on summer training.

3 miles on the elliptical at the gym after. Also some hot tubbin. 

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

9.5 hilly, sandy miles in the gully. Beautiful day and one day left of school.

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

Wierd day. I had hoped to get in a morning run on my last day of school but was really busy finalizing grades for the term so I didn't get around to running until about 2 PM. Did 6.5 miles in the gully - pretty hot, around 80 and windy.

Then I did 5.5 miles on the treadmill at 4 PM while Abby was swimming. Did 4 x 1/4 mile in 75 seconds as well. Wanted to run fast on tired legs. Speaking of that, I'm feeling pretty sluggish this week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Wed, Jun 08, 2011 at 22:04:30 from 24.10.191.18

have a great summer.

From Steve on Wed, Jun 08, 2011 at 22:20:32 from 12.229.184.2

The hardest run I have had in a while was that City Creek run we did. Man, my legs were tired. Good luck Saturday! I have my first date in a year and a half. Could be weird..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.752.004.250.0011.00

I think I'm going to take a day off.

Walked 3.5 miles this morning before cross country practice. Might go to the gym later and do some cross training. 

OK, I had a change of plans.I had planned to take the day off today, go for a nice walk, maybe do some stretching and core work. But I came home from cross country practice this morning and Ann had been to Great Harvest and came home with this big bag of huge chocolate chip oatmeal cookies. So I had to have like four of the damn things because I completely lack discipline.

So then I was sitting around the house feeling guilty and like I was a bad person. And the only cure for that is a run so I went to the gym and hammered myself on the treadmill for an hour.

One mile warm-up

60 minute treadmill fartlek: Two minutes at 7.5, Two minutes at 8.5, Two minutes at 9.5, Four minutes at 10.5. Repeat six times but was actually running as fast as 10.8 at the end.

Feel better now after having paid for my sins.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Laputka on Fri, Jun 10, 2011 at 00:40:23 from 98.202.142.68

Ha ha, I go through the same thing. I've been good for the last 5-6 days but I know what you mean. You pig out on something and you feel horrible afterwards, physically and mentally.

From allie on Fri, Jun 10, 2011 at 13:23:42 from 24.10.191.18

dang that great harvest. there is no amount of discipline that can keep one from eating those cookies. nice run :)

From Rob Murphy on Fri, Jun 10, 2011 at 15:25:00 from 24.10.248.6

For me, the only hope is not buying it in the first place. Once any sort of junk food, cookies, cinnamon roles... makes it in my front door, I will eat until the stuff is gone.

From Chad Robinson on Fri, Jun 10, 2011 at 15:31:34 from 67.136.62.186

I'm the same way with junk food but I never feel guilty:) Nice way to take it to the treadmill though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Just went for a 3 mile walk today. Nice. Lots of time hanging out with the kids.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Heart of Holladay 5k (3.1 Miles) 00:17:38, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.003.100.0014.10

I had a great time at the Heart of Holladay 5k today. My goal was to run as fast as I could without suffering too much ahead of my Half Marathon next Saturday. As often happens, I ended up running solo the last mile and a half which made the last predominately uphill mile really tough.

Finished second to Dennis Simonaitis in the Masters division and had a great conversation with him after about training and racing.

Ran a nice 4 mile cool down with Bill Cobler, Emily Jamison, Susanna H, and a couple other folks. Did 5.5 easy when I got home around Sugarhouse.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Jun 11, 2011 at 13:10:59 from 96.243.187.166

Nice race Rob - good job.

From Fritz on Sat, Jun 11, 2011 at 15:04:36 from 65.100.192.74

Nice job Rob. That's an honest course. I should have stuck around my neighborhood and run this one instead of waking up at 2:30 to go to Provo.

From Dan on Sat, Jun 11, 2011 at 15:09:29 from 24.209.83.20

Nice race!

From allie on Sat, Jun 11, 2011 at 16:50:06 from 24.10.191.18

nice work, rob.

From Andrea on Sat, Jun 11, 2011 at 19:21:39 from 67.177.21.60

Great tune-up before your half next week!

From Seth on Sat, Jun 11, 2011 at 20:41:31 from 75.169.118.22

Great time, good luck next Saturday!

From Teena Marie on Sat, Jun 11, 2011 at 20:54:25 from 67.2.101.26

SW33T!!! :)

(Seriously, SO FAST!!!)

From Jon on Sun, Jun 12, 2011 at 14:10:21 from 74.177.77.120

And this was an easy run?!?

From Rob Murphy on Sun, Jun 12, 2011 at 14:20:05 from 24.10.248.6

Jon - Mostly I was trying to avoid my usual trap of going out way too fast in 5k's. My goal was to feel good at the mile for a change and actually enjoy racing the last couple miles.

From Paul on Sun, Jun 12, 2011 at 15:47:19 from 24.10.141.104

Good job Rob.

From jtshad on Mon, Jun 13, 2011 at 08:37:29 from 69.20.183.178

Great race. We had a very pleasant weekend with you and the family, let's do it again soon.

From Steve on Mon, Jun 13, 2011 at 10:08:46 from 76.27.106.132

Who enjoys racing?

Great job! See ya this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.001.000.0015.00

Got up early this morning and was out the door at 5:45. Jeff Shadley and his family stayed with us last night after the UVM na we had plans for a big breakfast this morning at Ruth's Diner.

So I ran 15 miles, generally easy, but with the last mile in 5:50. When I got home everyone was up and Jeff gave me a slight hard time about not waking him up to run with me. Said he would have been good for five! I told him I was trying to encourage responsible behavior the day after a 2:42 marathon. There are some hard core runners on this blog.

Anyway, we had a great time with the Shadleys. Jeff and I took the kids to our local pool yesterday afternoon, grilled burgers and hot dogs last night, and a big huge breakfast this morning. After breakfast at Ruth's I was going to show Jeff the fir5st few miles of the Deseret News Marathon course and was surprised to see the road is still closed going up to Big Mountain.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Jun 13, 2011 at 08:56:08 from 69.20.183.178

Thanks for being smarter than me! We loved spending time with you and your family...will have to make it a regular occurrence.

Have a great week, travel safely and have a great race on Saturday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.003.251.259.25

am: Went to the gym this morning for an easy jog on the treadmill plus some weights and core stuff. Nice workout.

Ran into Fritz at the gym and tried to convince him not to be too despondent over his 1:09 half on Saturday three weeks after his win at Ogden. It will be fun to see if he can get in several consistent training months and go sub 2:20 at Chicago. I think he can.

 

pm: Last real workout before the race Saturday...

1 mile warm-up

3.25 miles starting at 5:45 pace and working down to 5:39 pace for the last quarter.

.75 mile jog

1 mile in 5:24

1/4 mile jog

1/4 mile at 5:00 pace

Cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Mon, Jun 13, 2011 at 23:47:38 from 99.25.245.254

Nice race week work. Based on your recent posts, it appears you're in a good place mentally as well. My gut tells me your primed for a great race.

From Fritz on Mon, Jun 13, 2011 at 23:55:01 from 67.182.226.25

Nice workout. I assume you didn't have to jump the fence or else you would have listed that as well.

Crazy that today was first time we have run into each other considering that I probably go at least 200 times a year.

Good luck at the race this weekend.

From Rob Murphy on Tue, Jun 14, 2011 at 00:12:53 from 24.10.248.6

You're right Fritz as I'm probably there close to that often myself. Although I go to the gym in Sandy about half the time.Over the summer I should see you more often.

But I run into that loud mouthed dude with the Dallas Cowboy's hat every single time.

Wesley - I think you're right. I hope you're right.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Just did an easy three mile walk whis morning. We had some thunderstorms blow through overnight and it's absolutely beautiful out now so I really wanted to run. I normally take the day off two days before a big race but I think I'll rest today because I'll be in Mineapolis on Thursday and I know I'll want to do a nice run around Lake of the Isles and Lake Calhoun - my old stomping grounds.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, Jun 14, 2011 at 12:57:08 from 64.128.133.66

Good luck in the race - and safe travels!

From jtshad on Tue, Jun 14, 2011 at 16:10:19 from 204.134.132.225

Have safe travels and a great time on your vacation. Go get that 1:15 at the half this weekend.

From emruns on Tue, Jun 14, 2011 at 18:10:11 from 76.27.114.171

Good luck this weekend! I'm excited to see how it goes!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 miles around Sugarhouse Park on another perfect day for running. Six fast striders after.

Now off the the airport for 13 days in Minnesota.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Wed, Jun 15, 2011 at 09:47:05 from 199.44.20.63

Wait! How can you take 13 days off? Oh, right - slacker teacher dude. ;-)

Have a great trip and a great race on Saturday.

From Rob Murphy on Wed, Jun 15, 2011 at 11:03:32 from 24.10.248.6

Thanks Doug.

One of the many benefits...

From Holt on Wed, Jun 15, 2011 at 19:18:19 from 97.126.207.204

Are there any other benefits? I personally love the pay! Have a great experience and run well.

From allie on Wed, Jun 15, 2011 at 21:51:41 from 24.10.191.18

have a nice trip and enjoy the race.

From Teena Marie on Fri, Jun 17, 2011 at 14:05:23 from 67.2.101.26

Have a fantastic race! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles around Lake of the Isles and Lake Calhoun in Minneapolis. This has to be one of the best urban trails in America. The only one better I think is City Creek Canyon out of downtown Salt Lake.

Rode the roller coaster and experienced the Paul Bunyan log flume in the M of A. Took the kids by the house where Ann and I lived when we got married. Lots of fun 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
2.250.000.000.002.25

Easy run in North Branch - farm country about 60 miles North of the Twin Cities at Ann's uncle's house.

Checked in with the "elite athletes" at the Canal Park Lodge in downtown Duluth. Lots of free food and drinks for me and the kids. Now off to hang out with Steve Anderson and his girls.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Fri, Jun 17, 2011 at 21:48:06 from 75.227.104.10

Dominate tomorrow, Rob. You're ready.

Have a great race.

From Bret on Fri, Jun 17, 2011 at 22:48:19 from 96.243.187.166

Good luck tomorrow Rob - have a great race.

Race: Gary Bjorklund Half Marathon (13.1 Miles) 01:15:56, Place overall: 62, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.0013.100.0014.10

Had quite a day at the Gary Bjorklund Half Marathon after a night with zero sleep. This is something that I really need fo figure out and it just keeps getting worse before every race. I can't seem to switch my brain off at night. Just once I'd like to run a race after a decent night's sleep.

Ann dropped me off at the bus pick up at the U. of Minnesota Duluth. The course is point to point along the Lake Superior shoreline.I was supposed to hitch a ride with our friend's next door neighbor who was running the half as well, but he called at like 4:30 AM to say that it was raining too hard and he wasn't going to run.

Rained hard right up until the 6:30 start time. I got to huddle under a tent with the other ELITE ATHLETES and laugh at the masses of ordinary runners as they got soaked and froze their a**** off. Also got to make extensive use of the ELITE ATHLETE POP's which were nice and dry. Dropped my bag off at the ELITE ATHLETE bag drop right on the starting line about 30 seconds before the race.

Seriously, I felt a little self conscious hanging with all these Kenyans who were going to run 62 minutes for the half marathon. Clearly there is a wide disparity in what qualifies as "elite". But I really appreciated the fine treatment and I highly reccomend Grandma's/Gary Bjorklund to all of you considering an out of town race. And it's on a Saturday which I know is important to a lot of Utah people.

Gun went off. I was wanting for once in my life to avoid going out too fast and this was the perfect race to succeed at that as I didn't know anyone and so felt free to run my own race. Good racing weather - cool, light rain, nice tailwind.

Here are my splits: 5:48, 5:42, 5:42, 5:51, 5:48, 5:38, 5:55, 5:52, 5:48, 5:43, 5:42, 5:45, 5:46, and 5:24 pace for the point one.

I ran too conservatively, and looking back, I realize that if I had run more aggresively that I could have run a really nice time. But I wasn't sure how the zero sleep would affect me in the later miles and I wanted to finish strong. I just got into a nice comfortable groove. Nobody passed me after the first mile and I must have passed twenty people over the last couple miles into downtown Duluth.

Off to the awards ceremony now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Jun 18, 2011 at 17:20:13 from 96.243.187.166

Awesome race Rob - really cannot be wanting for much there - excellent splits and a fine finish - you'll sleep well with that accomplishment. Great job.

From Teena Marie on Sat, Jun 18, 2011 at 18:38:21 from 67.2.101.26

Have you ever considered taking an ambien the night before a race?

I'm glad you were well treated and avoided any buttocks freezing off. That would have looked really crazy running sans fanny.

Congrats on yet another AMAZING race! :)

Enjoy your down time. :)

From Smooth on Sat, Jun 18, 2011 at 21:03:26 from 67.2.124.217

Congratulations on another OUTSTANDING performance!!! You deserve to be treated elitely!

AWESOME pace and STRONG finish!!! :) :) :)

Grandma is on my to do list!!! I promise my niece I'd run it with her someday! :). Enjoy the rest of your stay there! :)

From Jon on Sat, Jun 18, 2011 at 21:13:55 from 98.84.72.101

Nice job, Rob. Sounds like a good time and great elite treatment.

From Paul on Sat, Jun 18, 2011 at 21:20:31 from 24.10.141.104

Nice job!

From jtshad on Sat, Jun 18, 2011 at 21:23:50 from 69.20.183.178

Great time, Rob! You got that 1:15. Sounds like an interesting race with all the rain before the start.

Sorry about the insomnia before the race again...remember, you are doing this for fun!

Have a great vacation.

From baldnspicy on Sat, Jun 18, 2011 at 23:28:31 from 72.77.101.46

Great race report, Rob. Congrats on a 3rd place finish. Unbelievable that 60+ people beat you with a 1:15 time! Awesome job, nice consistent splits and a dry start for you - a cool elite! Enjoy your vacation and hopefully it will stay nice and dry.

From Wesley Hunt on Sun, Jun 19, 2011 at 00:10:21 from 99.25.245.254

Awesome race, great splits, strong finish. You really turned it on at Mile 9. Congrats, Rob.

From Holt on Sun, Jun 19, 2011 at 11:36:25 from 97.126.207.204

Great job Rob!

From Laputka on Sun, Jun 19, 2011 at 18:51:49 from 98.202.142.68

Your friend's next door neighbor is a class A wienie! There, I said it for you. I envy your ELITE treatment. Congratulations.

From Steve on Mon, Jun 20, 2011 at 16:17:24 from 209.191.207.60

Sweet race Rob, like I said, I'm just glad you were not running the marathon this morning

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five very easy miles with Steve around Lake Bimidji here in the Great North Woods.

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

Steve and I rented bikes at Bemidji State University and did a 22 mile ride around the lake and town.The bike ride was the only way I could get Steve to take a day off of running.

Having lots of fun. My kids and Steve's girls are in this Kid's Club deal they have at the lodge where they get to swim, do crafts ets. Giving us the day without kids.Not that I don't love my kids and all but you know what I mean.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Jun 22, 2011 at 16:47:21 from 204.134.132.225

Sounds like you are having a wonderful vacation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy in the AM around Lake Bemidji State Park with Steve. Took the kids to the pool one more time and checked out at 11. Will be visiting the grandparents the rest of the week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Ten miles in the rain on the muddy dirt roads around my in-laws house in BF Minnesota.

PM run: 4.5 more wet, soggy miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From baldnspicy on Thu, Jun 23, 2011 at 01:30:48 from 72.77.122.20

Muddy is great! When you see a runner coming back from a run covered in mud, you automatically think - HARD CORE! Running in the rain and mud is great fun! Just more clean up...

From Steve on Thu, Jun 23, 2011 at 02:24:36 from 12.190.81.111

BF Minnesota? Can't find that on the map. BTW, crystal clear skys and 80 degrees in Utah today

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Great run today. Fourteen miles in 1:38 around lakes on dirt roads here in Minnesota.

I really hate mosquitoes and the lack of them is one of the best things about Utah.

 

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 easy miles with 6 hard 20-30 second efforts at about 90%. Ann borrowed a bike from her dad and rode along with me.

Planning to do 20 miles or more tomorrow. Off to the Pine River Summerfest now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sat, Jun 25, 2011 at 11:26:30 from 76.27.108.183

You are the man! I have to get with you about some training ideas. It's been an odd running week. Do you have email that you check?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Nice run this morning except for I didn't eat before or have any water along the way so I was running out of gas at the end.

I had planned on 20 this morning but I found out about a local 5k tomorrow morning that I might as well run.I won the same race six years ago with an 18:30 and got one of my best trophies ever.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Sat, Jun 25, 2011 at 15:15:17 from 65.100.192.74

What race is it? It must be secret because I can't find it on the race calendars.

From Rob Murphy on Sat, Jun 25, 2011 at 16:20:35 from 75.100.43.173

If I tell you are you going to show up and steal my trophy?

From Teena Marie on Sat, Jun 25, 2011 at 16:44:01 from 67.2.101.26

Oh man ... this is good stuff. I will definitely keep my eye on this conversation!!! :) :) :)

From Fritz on Sat, Jun 25, 2011 at 16:58:46 from 65.100.192.74

Well how big is the trophy? I feel like I should go considering that it might be the first and last race ever held on a Sunday in Utah. Even if I went it looks like you would win because you only ran 16 miles today and I ran 17.

Correction: you ran 17 (cut short by 3) and I ran 17.3.

From Rob Murphy on Sat, Jun 25, 2011 at 17:27:13 from 75.100.43.173

Ha! I get the confusion now. See, I'm wrapping up a two week vacation in Minnesota where they do have Sunday races.You're not in Minnesota this weekend are you Fritz?

Also, when I crossed the finish line last Saturday in the Gary Bjorklund Half Marathon I got two tickets to redeem in the beer tent. At 7:45 in the AM!

That you won't find at a Utah race.

From Fritz on Sat, Jun 25, 2011 at 20:18:25 from 65.116.116.6

No way. I wouldn't go there even if the trophy was as big as my tv. Races on sunday and beer are overrated. Who would want to work the day after a race and drink beer instead of chocolate milk as a post race beverage? Rob? I hope the trophy fits in your suitcase.

From Jon on Sat, Jun 25, 2011 at 20:28:27 from 98.71.183.63

Mid Mountain Marathon in Park City gives beer after their race...

But I prefer the chocolate milk like Fritz.

Race: Pine River Summerfest 5k (3.1 Miles) 00:17:05, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.100.006.60

More to come later...just have a second now. But a dude pushing a kid in a baby jogger beat me.

OK, so I'm here in Ann's hometown of Pine River Minnesota and the annual Summerfest is going on culminating in today's 5k race. I was hoping to win and looking around at the starting line I noticed only one guy that looked like he might give me a hard time. But when we lined up he had his 18 month old son in a baby jogger so I was even more confident.

So the gun goes off and we're running into a pretty good headwind. I tucked in behind a couple guys from the local cross country team that, like all high school guys, were probably going out too fast. After about a half mile it was just me and Baby Jogger Dude with him maintaining about a ten second lead on me. Every time I'd start to close the gap he'd look back and pick it up a bit. I figured at this point that the guy was quite a bit better than me and was running just fast enough to win. We came to about a mile long section of rocky dirt road and I was hopeful that it might really slow down the baby jogger. No luck, but the guy was pulling me to a pretty decent 5k time.

Mile splits were off the whole way (.93 on my garmin for the first mile). By mile 2 I was sure the course was going to be about 2.96 miles. However, when I got to the 3 mile marker I could see the finish line up ahead and it was the longest point one in history. Turned out to be .21! So the course turned out to be almost exactly 3.1. All's well that ends well.

I'm pretty happy with the 17:05 especially after a 17 miler yesterday and a totally irresponsible, but really fun, 17th Anniversary dinner out with Ann last night. Talked to the guy who won for a while after and it turns out he ran a 15:50 5k yesterday sans baby jogger so I guess I never had a chance.

We are heading down to Minneapolis tomorrow before our flight home on Tuesday. We plan to stop at the boyhood home/museum of famed aviator Charles Lindbergh in the town of Little Falls on the way.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Laputka on Sun, Jun 26, 2011 at 20:33:36 from 98.202.142.68

I really enjoyed reading this, what a great little story. Happy anniversary. By the way, you could beat me any day at any distance with TWINS in a stroller.

From Rob Murphy on Sun, Jun 26, 2011 at 20:39:55 from 75.100.43.173

Thanks.I have to say that it was really annoying me during the race.I don't care how good someone is, it's a bit galling to be running behind a guy with a stroller.

From Jon on Sun, Jun 26, 2011 at 21:21:48 from 98.71.183.63

That's an awesome story.

From Bret on Sun, Jun 26, 2011 at 22:06:06 from 75.214.14.142

Cool story Rob - I can just imagine your frustration with stroller guy :)

Sounds like you are having a really good time on your trip.

From Steve on Mon, Jun 27, 2011 at 03:49:37 from 76.27.108.183

That's a nice 5K time! Smokin! At least it wasn't a girl pushing a stroller.

From Steve on Mon, Jun 27, 2011 at 03:50:14 from 76.27.108.183

Or a grandma

From Steve on Mon, Jun 27, 2011 at 03:50:45 from 76.27.108.183

Or a girl pushing grandma in a stroller.

From jtshad on Mon, Jun 27, 2011 at 10:31:15 from 204.134.132.225

Great time...too bad about the ringer out for a easy run with his kids. Sounds like a fun vacation, have a safe trip back.

17 minutes pushing a jogger on a dirt road...that is impressive. Are you sure you didn't have just a little more in those old legs?

From SlowJoe on Mon, Jun 27, 2011 at 12:03:51 from 132.3.53.68

That baby must have had a fun ride.

From Cody on Fri, Jul 01, 2011 at 13:25:43 from 12.186.80.1

Thanks for the comment. Encouragement does really help. Your times are ridiculous!

From I Just Run on Tue, Jul 05, 2011 at 00:01:05 from 173.24.140.194

I couldn't keep up with you or the stroller guy, even with rockets on my shoes...but I did have to chuckle at your race report :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Six miles in a monumental downpour dodging lightening bolts.

Heading down to the Twin Cities now. Staying at the Raddison by the airport and Mall of America tonight wherethe have the "world's largest indoor waterpark".

pm: One mile easy on hotel 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
12.250.000.000.0012.25

am: Four easy miles and some lifting in the hotel gym before heading home to Utah.

pm: A little weary after a day of dealing with airports with kids. Went to the gym when I got home and did an 8.25 mile treadmill run in one hour. Hot and windy here in Salt Lake.

It's really good to be home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Jun 29, 2011 at 14:50:27 from 204.134.132.225

Welcome home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

First run of the Summer up at Alta/Snowbird. Every single one of my normal trails are still snow clogged so I had to confine myself to the roads.

8 very hilly miles at altitude. Many of my cross country kids really struggled which I guess proves that I shouldn't even bother typing out workout schedules for most of them when I am gone for a couple weeks.

 

PM: Nine miles in 63 minutes on the treadmill at Steiner.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Laputka on Wed, Jun 29, 2011 at 23:08:43 from 98.202.142.68

I've always wanted to run Little Cottonwood Canyon. How does the grade compare to City Creek?

From allie on Wed, Jun 29, 2011 at 23:38:31 from 24.10.191.18

nice altitude training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles in Sugarhouse Park during cross country practice. Probably my only run 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
17.000.000.000.2517.25

AM: 8.5 miles in 60 minutes. 6 x 100 meter striders I signed up for the Hobbler Half Marathon next Saturday even though I don't really want to run it. Want to know why I decided to run it? Because I envisioned myself reading the race reports of all the smokin' fast times on that downhill course and being really cranky at myself for not doing it. So Spongebob, Patrick, Squidward, and Mr. Krabs are locked inside the Krusty Krab... Mr. Krabs: I've been working in this place for 20 years, and I know there's only one way outta here. Patrick: A high school diploma? I love Summer! Ann's sleeping right now after working a 13 hour shift last night. I'm getting ready to take the kids to the park.

Why, when I went to edit this post, did the thing insist on consolidating my previous entry into one paragraph?

PM: 8.5 miles on the treadmill at Steiner watching Sports Center.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Fri, Jul 01, 2011 at 12:54:05 from 24.10.191.18

ha!

From Steve on Sun, Jul 03, 2011 at 01:47:30 from 76.27.108.183

Rob, something was in your meatloaf tonight..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

I left the house at 6:15 this morning because I planned to run a lot of the D News marathon course in Emigration Canyon and I knew the canyon would be clogged with bikers if I started too late. Also planned to finish my run at Ruth's Diner and meet Ann and the kids for breakfast and if you get there too late you have to wait forever for an outside table.

Ran 20 miles. From my house to the top of Little Mountain (14 miles uphill), then back down the Canyon to Ruth's. Took a shower in the bathroom sink at Ruth's, changed clothes, and had a big plate of banana walnut french toast.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Dan on Sat, Jul 02, 2011 at 12:56:20 from 24.209.83.20

Mmmm French Toast. Nice run today and good week.

From James on Sat, Jul 02, 2011 at 12:59:28 from 97.117.81.216

Rob- nice running! I was going to shoot you an email about maybe doing a Tuesday tri-meet out in Herriman on Sept. 13. We have a sweet course set up for our invite on Sept. 24 and want to try it out early. I know some coaches aren't into the week day meets, but my team is so young I was going to try a few. Anyway, Hillcrest and Mountain View have mentioned they want to come, and I thought I would see if Alta wanted to join us too. Let me know.

From Rob Murphy on Sat, Jul 02, 2011 at 14:16:19 from 98.202.141.17

Hey James. I will tentatively accept. But wouldn't that make it a quad-meet?

I didn't know that you were having an invitational. I'm really out of the loop.

From Bret on Sat, Jul 02, 2011 at 20:26:01 from 96.243.187.166

Impressive mileage week Rob - got that race course memorized down to minute detail by now I imagine. I like the "shower pill" clean up to meet with my family for meals after runs or races too. Not so sure it "takes."

From Smooth on Sat, Jul 02, 2011 at 23:22:46 from 67.2.82.242

WOW!!!! What an AWESOME run to finish up a GREAT mileage week! And FABULOUS reward at Ruth's Diner with your sweetheart! :)

From Rob Murphy on Sat, Jul 02, 2011 at 23:55:18 from 98.202.141.17

Bret - A "shower" in the sink would definitely NOT be adequate after a 20 miler in Florida in July.

Smooth - Thanks. And today's our 17th Anniversary too. Pretty romantic right? Breakfast with the kids after a 20 miler.

From Smooth on Sun, Jul 03, 2011 at 00:02:20 from 67.2.82.242

HAPPY 17th Anniversary! Well, you'll have to redeem yourself with the romantic part! Ann is a real jewel! I know I wouldn't settle for breakfast with the kids...the 20 miler is A-OK! :)

From Rob Murphy on Sun, Jul 03, 2011 at 00:11:43 from 98.202.141.17

We actually oficially celebrated last week when we were in Minnesota and had the in-laws handy to babysit.

From Steve on Sun, Jul 03, 2011 at 01:49:08 from 76.27.108.183

Sweet run, I got in too late to call you back tonight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Three hours of lawn mowing and yard work.

Four 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
10.000.000.000.0010.00

AM: Two miles on the treadmill followed by weights. Probably the hardest I've lifted in two or three months.

Enjoyed breakfast at our local LDS Ward after and now we are off to the neighborhood 4th of July parade. Living in Utah is a little bit like living in Mayberry. But I love it.

PM: Eight mile loop up to Foothill Blvd. in 58 minutes.

I'm feeling like a slacker today being the only person on this blog who didn't race today. But I raced the last three weeks and I'm racing next week and just felt like I needed a week off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rye on Mon, Jul 04, 2011 at 11:47:40 from 174.27.65.237

I echo the Mayberry feeling. I live in Ammon and we have a barber down the street thats been in business for 50 plus years.....but he is no Floyd! Happy Fourth

From TexasLindsey on Mon, Jul 04, 2011 at 18:47:51 from 70.253.137.126

What's the weather like in Mayberry this time of year?

From Jon on Mon, Jul 04, 2011 at 18:54:44 from 67.142.174.24

I didn't race today, either. In fact, I'm going from June 4 to Aug 13 without racing. Makes for better training...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Hard trail run in the gully which was made even harder by the fact that I lifted too much yesterday and was really paying the price today. Ran at noon in the heat to try to get more acclimated.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Jul 05, 2011 at 15:56:28 from 204.134.132.225

That is the price you pay for trying to bulk up!

From Rob Murphy on Tue, Jul 05, 2011 at 15:59:13 from 98.202.141.17

I'm trying to look like Dean Karnazes.

From Bret on Wed, Jul 06, 2011 at 10:43:06 from 64.128.133.66

As long as you don't act like him...I hear he's a bit of a jerk :)

From Rob Murphy on Wed, Jul 06, 2011 at 16:28:51 from 98.202.141.17

I wouldn't want to be as slow as he is either.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine very hilly miles at Alta/Snowbird. I classified these as easy miles based on the 8 minute pace I averaged, but the hills and altitude made it seem much harder.

Soaked my legs in Little Cottonwood Creek after. Brrrrrr.....

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 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
4.000.000.001.005.00

Five miles in 37 minures. Included 4 X 1/4 mile in 1:15 just to shake things up a bit.

Driving Abby home from swim practice tonight I saw a bumper sticker on the back of an extreme sport, rock climbing, snowboarding dude's car...

"Be Ye Not Half-Assed"

I got to get me one of those. Good advice in all realms of life.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, Jul 08, 2011 at 23:04:37 from 96.243.187.166

Good luck in the Hobbler race Rob!

From Rob Murphy on Fri, Jul 08, 2011 at 23:48:21 from 98.202.141.17

Thanks Bret. I decided that the key to solving my pre-race insomnia might be just pretending I don't have a race tomorrow. So I've been eating and drinking irresponsibly this evening.

We'll see how it goes! Steve Anderson is bunking here tonight. The race is about an hours drive and we have to be down there at 5 am. Why do we do this stuff on a perfectly good weekend?

Race: Hobbler Half Marathon (13.1 Miles) 01:16:06, Place overall: 7, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.0013.100.0016.10

Grrrrr.....

This course, for me at least, was not as fast as I expected. Yes, there was quite a net downhill but there were plenty of uphills at altitude mixed in. Definitely a course you have to muscle through more than a rhythm course.So here's the story...

Mile 1 - 5:17

Mile 2 - 5:38

Mile 3 - 5:39

Mile 4 - 5:46

Mile 5 - 5:36

Mile 6 - 5:47

Mile 7 - 5:45

Mile 8 - 5:47

Mile 9 - 5:46

Mile 10 - 5:39

Mile 11 - 5:58 (trouble on the horizon)

Mile 12 - 5:53 ( A for effort, keeping it together sort of)

Mile 13 (prepare to laugh) - 6:40 (total crash and burn)

What to say about this last mile? It was hot. I was tired. No one ahead of me I could hope to catch. No one behind me who was going to catch me. So I gave in to the pain and let a wave of wimpiness roll over me.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From JD on Sat, Jul 09, 2011 at 15:01:52 from 70.96.78.149

With a 5:49 avg. it's more like you rode that wave of wimpiness all the way to the beach!

But mainly I wanted to say thanks for sharing that bumper sticker quote on your blog yesterday. Lol!

From Bret on Sat, Jul 09, 2011 at 15:16:03 from 96.243.187.166

Hey - nice work all the same Rob - really smoked through the first 10. Hard to get motivated with no one to catch and no one catching you if you are feeling the heat. I am sure if you had someone to catch or you were hearing footsteps you'd have turned on the competitor mode.

From Smooth on Sat, Jul 09, 2011 at 16:50:11 from 67.2.82.5

GREAT JOB Rob! I ditto Bret! Chalk it up as a nice workout for ya since there was no one to race with that last mile! :)

From Rob Murphy on Sat, Jul 09, 2011 at 18:03:11 from 98.202.141.17

Thanks guys, but I was there. It was wimpiness.

From Holt on Sat, Jul 09, 2011 at 18:26:16 from 97.126.207.32

then...

at least it was only a mile of it!

From Rob Murphy on Sat, Jul 09, 2011 at 18:30:36 from 98.202.141.17

That's exactly what I was thinking Dave. It would have been a great day for a 12 miler!

From Seth on Sat, Jul 09, 2011 at 20:27:06 from 75.169.131.46

Nice run! Sub 6:00 miles till the end is still cruisin and a solid workout I'd say.

From MichelleL on Sat, Jul 09, 2011 at 20:39:13 from 67.41.183.229

Yeah that mile 13 is a sucker punch. It got me too, but it looks like I chicked you for that one mile :D Not to pour salt in. On the bright side, I loved your metaphor of the wave of wimpiness. Laughed for the wittiness, not the split. There are times we all feel that way.

From Teena Marie on Sun, Jul 10, 2011 at 12:49:53 from 67.2.116.1

I love your brutal honesty!!! :)

Congrats on another amazing race and placing!!!

Let me know if you ever find the bumper sticker!! :) :) :)

From Tom Slick on Sun, Jul 10, 2011 at 13:28:39 from 69.171.160.112

Wow Rob, I surly hope that I can whimp out with some great splits like you turned in on this race!!!! Way to put in a great race together!!!!! Now it's time to concentrate on the Des News Mary!!!

From Jon on Sun, Jul 10, 2011 at 18:17:51 from 98.71.175.163

Man, you can wimp out much better than that. Next time I expect a 7:40, at least.

From Steve on Tue, Jul 12, 2011 at 14:01:33 from 76.27.108.183

Nice race Rob, hope you get some running in in New York

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cross training day - or, in coach speak, "ancillary training".

Walked to the gym.

One mile warm-up on the eliptical

Iron pumping

One mile cool down

Walked home

Tomorrow morning I head to New York for a week long course through the USTFCCCA (extra credit for anyone who guesses what that means) to get my 'endurance specialist" certification. Classes run from 8 am to 9 pm daily at St. John's University. Could be a challenge to get many miles in.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, Jul 11, 2011 at 22:15:16 from 98.71.175.163

United States Track and Field & Cross Country coaches accreditation?

From Rob Murphy on Thu, Jul 14, 2011 at 23:22:00 from 149.68.240.68

That's it Jon. Worst acronym ever.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight easy miles in Sugarhouse very early. Kind of sore and achy.

Off to New York untill next Sunday night. Sporadic blogging probably.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Mon, Jul 11, 2011 at 09:01:21 from 67.217.136.66

Are you going to be Down Town New York?

From Rob Murphy on Mon, Jul 11, 2011 at 09:14:03 from 98.202.141.17

Hey Rob - no, I'm going to be at St. John's University in Queens.

From Rob on Mon, Jul 11, 2011 at 09:21:26 from 67.217.136.66

Oh, to bad. That would have been fun to meet up for a run in the park.

From Rob on Mon, Jul 11, 2011 at 09:24:23 from 67.217.136.66

Are you flying to JFK? You might be on the same flight as my wife. She is on the 11:00am to JFK.

From jtshad on Mon, Jul 11, 2011 at 10:14:20 from 204.134.132.225

Good luck at the training camp, have fun and learn a lot!

From allie on Mon, Jul 11, 2011 at 22:28:11 from 24.10.191.18

have a nice trip!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles around the residential neighborhoods of Queens surrounding St. Johns with Roger Busch - head Cross Country coach at Wabash College in Indiana.I showed him this blog and he got pretty fired up to se that Paul Peterson is on 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
5.500.000.001.006.50

Four mile warm-up around St. Johns.

8 x 200 on the track starting at 35 down to 31

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
7.000.000.000.007.00

Went to Central Park today and ran seven miles. Lost my credit card and driver's liscense. Not sure how I'm going to be able to fly home Sunday

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Fri, Jul 15, 2011 at 10:18:46 from 76.27.108.183

Serious? Crap! It's good to see you are getting some running in at least.

From jtshad on Fri, Jul 15, 2011 at 10:21:40 from 69.20.183.178

That sucks about losing your ID, hope you can work out a way to get on the plane.

From Bret on Fri, Jul 15, 2011 at 14:46:44 from 64.128.133.66

Wow - sorry to hear about that Rob. Hope you have a solution to get you back home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine miles across the Brooklyn Bridge and around Manhattan.

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

I was up early this morning for a sight seeing run around the city. From my hotel (3bbrooklyn.com) I ran down to the East River and then along the waterfront to the Brooklyn Bridge. Crossed the bridge into Manhattan and then basically wandered around. Went to Ground Zero, which I haven't seen since 9/11. I think 6:30 on a Sunday morning may be the best time. Probably the best time for this run as there was no traffic and I was able to run easily through the streets.

Can't wait to get home to Utah and see Ann and the kids. They adopted a dog while I've been here in New York, so we have an addition to the family that I haven't met yet. He's a year old lab named "Summit". Not a fan of the name at all and will do my best to get it changed.

I'll be heading the the airport several hours before my flight to try to deal with my lack of ID with the TSA. Should be fun. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Smooth on Sun, Jul 17, 2011 at 09:42:32 from 67.2.123.162

running the city on a quiet Sunday morning is the best way to sight see NY! NICE run!

Have a safe trip home! Can't wait to hear how TSA treat you, probably not as friendly as "Summit"!

From allie on Sun, Jul 17, 2011 at 09:49:03 from 24.10.191.18

sounds like you learned a lot of great stuff this week! nice sight seeing run. safe travels back to utah.

From Andrea on Sun, Jul 17, 2011 at 14:20:35 from 67.177.21.60

You'll have to post a pic of the new pup! Summit is a great name :o) FYI - keep me in mind if you ever need a dogsitter!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles in the gully with my girls cross country team. Two of my girls, who are new to the team, were able to run with me the whole way. I have a 9th grader who could possibly win the 5A state championship and a Senior who left the soccer team to run for the first time who won't be far behind. Should be a fun year.

Went to the gym after and lifted.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Mon, Jul 18, 2011 at 14:36:22 from 199.44.94.10

Dude! We wanna hear about the blistering interrogation and cavity search you were subjected to in order to travel home without ID.

From Rob Murphy on Mon, Jul 18, 2011 at 17:14:02 from 98.202.141.17

Way less eventful than that. I'd say it took me an extra two minutes to get through screening. My St. John's student ID did the trick.

From allie on Mon, Jul 18, 2011 at 21:07:34 from 24.10.191.18

i like hearing about people leaving the soccer team for cross country. i did that my senior year as well and realized i had been missing out on a great sport (soccer is great too, but just doesn't compare to CC). sounds like you have a fun season ahead!

From Colby Park on Tue, Jul 19, 2011 at 10:58:18 from 139.139.35.70

Wow Rob, that sounds very promising for this upcoming year, and the next couple. What do you feel like your team can accomplish this year as far as realistic goals?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.003.007.00

3 X 1 mile in 5:21, 5:18, 5:15. Five minute jog interval.

Four miles of warming up and cooling down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Wed, Jul 20, 2011 at 09:13:39 from 199.44.94.10

Nice! Just think, if you kept that 3-second decrease for about 25 more reps, you'd be sub 4! Sweet.

From Rob Murphy on Wed, Jul 20, 2011 at 09:30:59 from 98.202.141.17

I'm pretty sure that at 5:12 my lungs and heart would have exploded.

From Bret on Thu, Jul 21, 2011 at 14:43:57 from 64.128.133.66

Wow Rob - was that on a track or treadmill? Very fast miles for an old dude!

From Rob Murphy on Thu, Jul 21, 2011 at 16:07:17 from 205.127.70.66

That was on the treadmill. I'm not man enough to do that on the track.

But I did keep a 1.5-2 % grade.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Eleven miles of fairly hard trails up at Alta. Still quite a bit of snow.

Interesting bit of info I picked up at my class last week. We humans are among the most inefficient animals when it comes to utilyzing oxygen. For example, a fly has a VO2 Max of close to a million!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Wed, Jul 20, 2011 at 14:56:23 from 68.66.163.179

Yeah, our size makes diffusion of gases via spiracles not feasible, so we have to use inefficient concentration gradients and circulatory systems to move stuff around. It would be nice to have a higher VO2 while climbing mountain trails, though.

From Steve on Wed, Jul 20, 2011 at 22:34:36 from 209.235.31.148

I have always had problems diffusing gas via spiracles, that makes sense. Thanks you guys for some very useful running information.

BTW, ever wonder how flys land upside down on the ceiling?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Aside from cross country practice, I spent the day glued to my computer working on this beast of a project for my class last week. No running. Probably as good a day as any for a rest day before the marathon on Monday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Fri, Jul 22, 2011 at 16:39:51 from 76.27.108.183

Good luck Monday! I couldn't think of a better guy to help pace through a sub three. I'm just starting on my workout schedule through to Twin

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 mile trail run in the Gully with Tyler Ross, one of my top cross country guys. Went to the gym and lifted - about 50% of my normal volume.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bill on Fri, Jul 22, 2011 at 17:02:13 from 97.117.71.190

Cool, Thanks Rob for the comment on my blog, and it looks like it will be a great day. I will drop bret a line. Good luck to you as well. If he has done that many he will be able to break that here I would think. Did you tell him how fast it can be, but leave out the part that we wont be doing stairs for a week after and need to use a bed pan cuz we cant get down to the toilet after doing it. Tough recovery race for us old guys. But it was my first back in 1975 so I have a fondness for it.

From Rob Murphy on Fri, Jul 22, 2011 at 17:41:25 from 98.202.141.17

Tanks Bill. I'll be sure to share this comment with him - especially the toilet thing!

From Jeff L on Sat, Jul 23, 2011 at 11:49:35 from 74.81.227.108

Rob-I'm hoping to be right around the 3 hour mark on Monday. I may try and stick right with you guys if you don't mind.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ann drove Bret and I up to the D News starting line and we ran the first four miles. Generally easy and taking some walking breaks.

Then breakfast at Ruth's on the way 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
2.500.000.000.002.50

Easy jog this morning with some fast striders. Saw that the humidity is up at 50%. Not so good for the race tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Sun, Jul 24, 2011 at 14:04:17 from 68.35.221.180

oooooohhhh, 50% - how WILL you survive?!

Can't wait to hear the triumphant report of you helping Bret crush 3 hours. Don't forget to pay attention to yourself... sub 3 hrs aint no walk in the park. All the best wishes to you guys tomorrow. I'd say I wish I could be there running with you, but I hate to lie on Sundays.

From Jake K on Sun, Jul 24, 2011 at 15:06:41 from 69.131.218.205

its 150% in tennessee, Rob! haha

Good luck tomorrow!

From Fritz on Sun, Jul 24, 2011 at 16:40:41 from 65.100.192.74

i will see you at the top of big mountain. the hotter the better imo.

From jtshad on Mon, Jul 25, 2011 at 12:08:05 from 204.134.132.225

Congrats on the Master's win and 6th place overall! How did Bret do, was he under 3 hours?

Race: Deseret News Marathon (26.2 Miles) 02:50:14, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0026.200.000.0027.20

Very interesting day today at the Deseret News Marathon. The plan was to pace my friend Bret to a sub 3 hour time. Started out pretty well with Bret and I clicking off close to 6 minute miles on the very steep downhills early in the race. When we got to mile five, Bret began to fall back. Ann and the kids were meeting us at the six mile point just before the 1.5 mile climb up Little Mountain. When I saw Ann and Abby on the side of the road (Andy was sleeping in the car), I stopped, collected our Gatorade and Gu and waited for Bret. Ran with Bret a ways up Little Mountain but then he began to fall back again even though I was running about 8 minute pace.

So I had to make a decision. I have to admit that Bret really did not look good at this point - a bad sign this early into a marathon. Turns out I sorely misjudged his condition as he really was able to put it back together coming down the canyon. But I thought he was toast at this point. So I had to decide what to do. My first thought was to keep holding up my end of the deal and run about 2:59 pace and hope he could catch up. I got together with Jeff L from the blog, who was also hoping for a sub 3 for the first time and I thought that maybe I could help him out. See, I really couldn't decide whether or not I should shift into race mode in a marathon that I hadn't intended to race. So Jeff and I began cranking out a bunch of 6:10 to 6:20 miles going down the canyon. I think it was around mile 14 that Jeff wished me luck and told me to take off. I was a little bummed because it was nice having someone to run with and, judging by his breathing, Jeff was doing really well.

As I came out of the canyon by the zoo, Ann and the kids met me again. Ann told me that I was in about 15th place and there were "a bunch of old guys" in front of me. I was really feeling good even though the sun was up and it was now in the 70s in the valley. Going up foothill I was able to catch Bill Cobler and he gave me the scoop on the other Masters runners ahead. I was at about 21 miles and couldn't really see anyone up ahead so I wasn't to optimistic. But I decided to just keep plugging along and see what happens. So, when I crossed the line in 2:50 ( I would have cracked 2:50 if I hadn't had to argue with a cop about the proper direction for me to go around mile 25 - two cops pointing different directions - cost me about 30 seconds) and they anounced that I was 6th and the first Master, I was pretty thrilled.

Splits: 6:02, 6:03, 6:07, 6:16, 6:56, 7:27, 7:56, 7:14, 6:11, 6:09, 6:20, 6:20, 6:14, 6:20, 5:56, 6:18, 6:13, 6:24, 6:12, 6:14, 6:43, 5:58, 6:34,6:25, 6:36, 6:35 for the last 1.2

After the finish, I walked back out on the course to look for Bret, Saw Jeff L cruising in in about 3:03(?). Bret ran high 3:08 after missing the turn where I argued with the cop. Cost him about a half mile. So, he probably would have ran 3:05. Not bad at all for a Floridian running through the Wasatch. He also has a hellacious blister on his foot now. I honestly expected he was going to run 3:20 to 3:30. He ran a really gutsy race and I know he will break 3 at New York in November.

Also, one of my former runners at Alta High School, Jon Kotter, was able to edge out Fritz for the win in around 2:24. That was pretty cool too. I knew that the two of them would have a great battle.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Mon, Jul 25, 2011 at 12:44:40 from 174.52.97.157

Missed being there today.. Glad you still managed to get the division win.

From Smooth on Mon, Jul 25, 2011 at 12:56:01 from 67.2.122.145

CONGRATZ on the win! WOW!!! SO SPEEDY and AWESOME!!!

From jtshad on Mon, Jul 25, 2011 at 15:13:51 from 204.134.132.225

Great job on the Master's win feeling so good running easy. Wish I was there with you guys too! I am sure that was quite and adjustment in terrain and conditions for Bret so he did great.

I will be in touch soon to talk more about R2R2R...send me your list!

From Burt on Mon, Jul 25, 2011 at 15:26:25 from 206.19.214.144

Great job Rob! You da master!

From allie on Mon, Jul 25, 2011 at 15:31:15 from 24.10.191.18

great job on the master's win, rob. you looked really strong at the finish. it looks like you really held on well at the end where most people tend fall apart on this course. very impressive run. sorry about the confusion with the cops -- i was watching a few of them near the finish line and they were not paying the least bit of attention to what was going on. they were too excited for the parade.

From dugco on Mon, Jul 25, 2011 at 15:33:47 from 199.44.94.10

Just finished slamming you on Bret's blog, so I'm here now to abuse him... Sheesh, Rob - if only Bret hadn't bogged you down early in the race, eh? Top 5 overall, easily!

Great that you guys could get together for a bit - racing well is just a bonus - good job!

From Jeff L on Mon, Jul 25, 2011 at 15:44:36 from 74.81.227.108

Great to me you and thanks again for running with me for a while. Those were great miles for me and easily the best part of my race. Wish I could have kept up. Congrats again on the win.

From Steve on Mon, Jul 25, 2011 at 17:52:53 from 209.235.31.148

That was a great run, Rob. It was a thrill to read about you in the paper! I was sure hoping you would have a chance to let it out and use some of your speed.

I rely on a lot of advice from you in this master running madness, but you are also just an inspirational runner. Cool race report

From Bret on Mon, Jul 25, 2011 at 18:57:04 from 174.253.160.107

Hey - congrats on the race and on the masters win - And thanks for the runs and for the hospitality from your family this weekend. I really enjoyed catching up and getting to know Ann and Andy and Abby much better. Sorry I was in some difficulty early in the race and placing you in a dilemma - glad you could sort that out and go on for a nice win.

From Fritz on Mon, Jul 25, 2011 at 19:10:18 from 65.116.116.6

Great job Rob. Your unplanned strategy worked out perfectly. Didn't you say you had a 10 min negative split (I am not in arithmetic mode right to add up your splits)? Must be a record on that course and I bet you will recover faster than the rest of us.

From Rob Murphy on Mon, Jul 25, 2011 at 19:25:04 from 98.202.141.17

Yes Fritz, I need glasses and have difficulty reading the display on my Garmin.

From Kelli on Mon, Jul 25, 2011 at 19:57:29 from 71.219.99.3

Such an awesome finish, especially with that story of not being able to decided what to do at a few points! Congrats on the masters win, very cool. Bummer about being sent the wrong way, that is not good. Too bad your arguing did not save others from the same fate!

Hope your friends blister heals up quickly, that is NOT fun! Congrats to him and getting back at it, sounds like he still pretty darn good!

From Jon on Mon, Jul 25, 2011 at 21:15:51 from 98.71.138.170

Wow, Rob. Great race.

From Scott Ensign on Tue, Jul 26, 2011 at 01:35:25 from 67.40.119.98

great job Rob!

From Teena Marie on Tue, Jul 26, 2011 at 21:08:19 from 67.2.126.85

That is just sick and wrong on so many levels!

Or ... is it absolutely healthy and right?

Not sure. Either way ... dang, you're a master stud! :)

Congrats on the win! :) :) :)

From on Wed, Jul 27, 2011 at 03:10:29 from 71.33.202.9

Rob, you ran a great race and you looked very smooth out there. I was the 2nd masters finisher and remember you passing me in the latter stages of the race.

Tried to keep you in my sights as long as possible just because it was starting to really become no man's land out there so it was great to at least see you ahead and try to use your presence to help me maintain my pace somewhat.

Started out fine but boy, those hills definitely got to me in the last 10K. Thought I started out smartly, and since my last 3 marathons have all been 2:46-2:47 I figured it shouldn't be too difficult to get close. Well I have great respect for that course but more importantly how great you looked out there.

Congrats and you definitely deserve that masters title!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Wow! Just woke up and I'm more sore than I ever have been after a marathon. Not sure how long it will take this to go away.

No running today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, Jul 26, 2011 at 11:24:17 from 64.128.133.66

Oh yeah - glad to hear I am not the only one who is sore.

From Steve on Tue, Jul 26, 2011 at 17:05:11 from 107.57.184.69

Pansies

From Laputka on Tue, Jul 26, 2011 at 20:10:38 from 98.202.142.68

I'm way sore too. Haven't been this sore since my first few marathons 8 years ago.

From allie on Thu, Jul 28, 2011 at 19:49:39 from 161.38.218.168

des news. even sasha rides his bike after this one...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Another day without running. A day without sunshine :(

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 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
2.000.000.000.002.00

Walked 2.5 miles around the neighborhood this morning. I may squeeze in a few treadmill miles or some cross training this evening.

Planned to run six miles in the evening - but settled for two. Proof that feeling good walking around is not the same thing as being ready to run.

200 push-ups and 200 sit-ups.

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

Three laps around Liberty Park.

I slept wrong last night and I have this horrible pain in my neck and shoulders that is keeping me from turning my head from right to left. Major discomfort!

PM: Four miles of ancillary training at the gym. Sat in the whirlpool for a while hoping it would help my neck. Nope.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Jul 30, 2011 at 17:34:36 from 69.20.183.178

I have had a sore neck all week too. Hope yours goes away more quickly than mine!

From Laputka on Sun, Jul 31, 2011 at 19:23:33 from 98.202.142.68

I've had this happen to me a lot. I slept on a heating pad tucked under my pillow case and it went away much faster than when I used to just let it work itself out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Easy five miles in Sugargouse Park. Will do a second workout later.

PM: 5.25 miles on the treadmill. I think I might have detected some ever so slight signs of life in my legs. I actually got up to 8.4 mph for a while.

We were going to go to the Bee's game tonight but it's thunderstorming now. Maybe tomorrow? We should do a FRB night at the Bees.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Sun, Jul 31, 2011 at 17:15:06 from 65.100.192.74

sorry I didn't get back to you. my hamstrings are still sore so I took another day off from running. road my back backwards to the top of big mountain. much easier on the legs.

From Rob Murphy on Sun, Jul 31, 2011 at 18:09:39 from 98.202.141.17

I understand. I'm heading out now to do some sort of cross training.

From jtshad on Mon, Aug 01, 2011 at 08:45:18 from 69.20.183.178

Hope you get to go to the game. We went to our local pro team's game last night and the rain held off until the 8th inning...good times with the family!

From Andrea on Mon, Aug 01, 2011 at 15:17:10 from 72.37.171.52

What do you have planned for your XC girls this Thursday?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Met my team at 8 am in The Gully. Sort of invented a new route while running with Celeste and Carolyn. We dubbed it "The Gully Longer Run".

PM: 5 miles on the treadmill at Steiner.

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

I didn't run with my team at practice this morning as someone had to hold the stopwatch. But Ann and I are staying up at the Alta Lodge this evening (my mom is visiting), so I should get in a couple decent runs this afternoon and tomorrow morning.

pm: Went for a long hike with Ann. Ran some. I'm calling it two 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
18.000.000.000.0018.00

As usual with my runs up at Alta, I call this an easy run, but it really isn't. Twelve miles on the trails up to and around Albion Basin.

PM: Six miles on the treadmill pretty easy. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Wed, Aug 03, 2011 at 21:06:42 from 67.177.21.60

I'm coming tomorrow for XC practice! See you there.

From Rob Murphy on Wed, Aug 03, 2011 at 22:11:02 from 98.202.141.17

Andrea- absolutely, and we hope to see you for breakfast after.

From Bret on Wed, Aug 03, 2011 at 22:39:33 from 96.243.187.166

Quite a day...12 at altitude would have been more than enough for me! (Show off!)

From Rob Murphy on Thu, Aug 04, 2011 at 00:38:40 from 98.202.141.17

Bret - thanks, but I only did two yesterday. And that may have been fudging a bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy run in Sugarhouse Park before practice. Had the annual team breakfast at my house after. Might not do any more running today. We'll see.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Aug 04, 2011 at 15:19:10 from 204.134.132.225

Hope you had fun with the team!

From Bret on Thu, Aug 04, 2011 at 15:22:22 from 64.128.133.66

Any of Ann's famous GI-normous pancakes? mmmm...

From Jon on Thu, Aug 04, 2011 at 20:57:57 from 98.71.129.149

So when is your R2R2R and who is coming?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Well, I wanted to do a hard LT run this morning, but I just didn't have the energy or enthusiasm. Settled for an easy 7.5 with no purpose other than putting in the miles.

PM: 7 more miles on the treadmill at Steiner.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Aug 05, 2011 at 16:50:54 from 204.134.132.225

I hear you there, brother!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Easy 8.5 around Sugarhouse.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Sun, Aug 07, 2011 at 13:10:51 from 67.2.120.31

Wow!!! Nice weekly mileage so soon after D-News. :)

You must be feeling fine! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Some of the hardest "easy" miles I ever ran today.

The family was in the mood for a quick late Summer getaway so we deove up to Logan on Saturday and stayed in the spiffy Baugh Motel. This is an old school 1950s style motor court with all the rooms on ground level, a really nice pool with a 10 foot deep end (certainly used to have a diving board before lawsuits brought an end to that era). Of course, Abby and Andy spent almost the entire time in the pool along with Steve Anderson's kids who came over to visit.

Steve and I ran 18 miles this morning along the BST up to Logan Canyon and then up the Logan River Trail and back. New run for me so I really enjoyed it. Got back to the motel 10 minutes before the breakfast closed, downed a pile of french toast, eggs, and sausage. Then spent about two hours in the pool after convincing Steve to skip church and bring his girls over for some more swimming. Glad I could be such a positive influence.

Drove home via the Golden Spike National Monument so we could do some train/history stuff.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Aug 07, 2011 at 19:45:13 from 69.20.183.178

Sounds like a great day!

From Jake K on Sun, Aug 07, 2011 at 21:18:06 from 67.177.21.60

New long runs are always fun... they seem to fly by the first time. Sounds like a pretty great day!

From Rob on Mon, Aug 08, 2011 at 11:05:29 from 206.71.84.68

The Baugh Motel has the best steak sandwich in the world. When I was going to school up there it was either the Big Blue special at A&W or steak sandwich at the Baugh on those special days. Then pool at Suttons Tavern across the street.

From Steve on Mon, Aug 08, 2011 at 11:33:46 from 76.27.108.183

The Big Blue Special! Man, that brings back memories..

From Rob on Mon, Aug 08, 2011 at 11:44:07 from 206.71.84.68

3 beef patties on a huge bun, the best curly fries on the planet and a big frosty mug of root beer all for $5.00 after tax. It was so much food you would only need to eat once a day.

I miss Logan!!

From Rob Murphy on Mon, Aug 08, 2011 at 14:20:09 from 98.202.141.17

If you guys are going to comment on my blog, I wish you would confine them to the awesomeness of my workouts. OK?

From Rob on Mon, Aug 08, 2011 at 14:26:41 from 206.71.84.68

Sorry Rob. That was an incredible workout. Good job!!

From Jake K on Mon, Aug 08, 2011 at 14:29:12 from 155.100.226.53

I'm pretty sure that in the internet world, more people read food blogs than training blogs, so these comments are probably making you more popular!

From Rob Murphy on Mon, Aug 08, 2011 at 15:43:17 from 98.202.141.17

Just kidding. It gets pretty boring around her if we only talk running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Nice eleven mile run mostly on the trails in the Dimple Dell Gully. I guess I'm a trail runner this week. It got hot pretty quick this morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Mon, Aug 08, 2011 at 14:38:38 from 206.71.84.68

I'd love to go on your Gully run with you sometime! What time do you run?

From Rob Murphy on Mon, Aug 08, 2011 at 15:45:36 from 98.202.141.17

Our last official gully run of the Summer is next Monday. I have to re-join the working world on Tuesday.

We meet at 8 am, but if that's too late for your work schedule, I can meet you earlier.

From Jon on Mon, Aug 08, 2011 at 21:34:15 from 98.71.131.226

Once a trail runner, always a trail runner.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Some fairly easy miles on the treadmill. 1:11.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Tue, Aug 09, 2011 at 21:53:14 from 67.177.21.60

What kind of workout do you have planned for your girls this Thursday?

From Rob Murphy on Tue, Aug 09, 2011 at 22:56:09 from 98.202.141.17

Andrea - I'm still thinking about that. I'll let you know tomorrow morning ok? Leaning towards a 60 minute fartlek.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Awesome twelve mile trail run at Alta. Took the Albion Base route back down which is much steeper than the Summer Road route.Then did 2 x 1/4 mile back up at a very hard effort which amounted to about 10 minute pace. Good Grand Canyon prep for the quads.

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

8.5 miles on the treadmill in 60 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
12.500.000.000.0012.50

12.5 miles around Sugarhouse Park in 1:29.

This will be a fairly high mileage week for me and I'm feeling ok generally. I don't have any aches or pains, but I'm definitely lacking that feeling of speed in my legs right now. Possibly the lingering effects of Des News and two marathons and three half marathons since late April..

I've got three remaining events this year. The Pocatello Half over Labor Day weekend, the USATF Masters marathon championships at Twin Cities on Oct 2nd (one day after I turn 47), and my second annual Grand Canyon R2R2R three weeks after Twin Cities.I need to balance the right amount of mileage and the right mix of workouts with plenty of recovery time.

Goals: Pocatello - 1: 16, Twin Cities - 2:38, R2R2R - Finish

I might retire after that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Aug 12, 2011 at 13:50:46 from 155.100.226.53

I'm really itching to run R2R2R... not sure exactly why, I just really want to do it. Doesn't quite fit in the schedule for me this year, though. Maybe next year. You can come back out of retirement for it!

From Rob Murphy on Fri, Aug 12, 2011 at 14:29:15 from 98.202.141.17

Jake - I did it last year with Jon Allen and Cody Draper and I'd have to say it was one of the major highlites of my life. I'd say...

1. Marriage

2. Birth of my children

3. R2R2R

So far, Jeff Shadley and Steve Anderson are joining me. Cody has been battling injury this year but I'm hopeful he will join us as well. He's an experienced trail ultra runner and us road guys could really use his expertise.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine miles in 64 minutes in City Creek Canyon. I was forced by a busy morning schedule to run at 3 PM so it was 95 degrees. Not really a fun run.

I'm hoping to come up with an idea for a fun, cool, long run tomorrow morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Aug 14, 2011 at 02:06:18 from 24.10.191.18

i was going to say that i was surprised i didn't see you, but then i saw you ran at 3pm. i'll bet it was crazy hot, but nice job getting out there.

i hope you find just the right run for tomorrow morning. just avoid 500 east :)

From Steve on Sun, Aug 14, 2011 at 02:59:04 from 76.27.108.183

Treadmill time..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.006.250.008.50

I finally did something that could be called a workout. But I didn't like it.

Walked up to the gym.

Ran a 1.25 mile warm-up on the treadmill.

Ran 6.25 miles in 36:30

Mile cool down

Walked home

It was really humid. My clothes were soaked after the run. Reminded me of the old days back in Florida.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sun, Aug 14, 2011 at 16:48:11 from 184.223.133.103

I think over 80 miles last week counts as a workout. Just starting to look at the Grand Canyon trails as a start to getting mentally ready.

From Bret on Sun, Aug 14, 2011 at 16:50:40 from 96.243.187.166

You are not permitted to complain of humidity unless it is 98% which it literally what it has been here the last few weeks. Read where Bob Braham at FSU counts his cross country runners mileage if run in the humidity of the south as an extra 20%.

From Rob Murphy on Sun, Aug 14, 2011 at 17:24:28 from 98.202.141.17

Yes indeed Bret, my thoughts are turning to Fall. Which comes in early December for you right?

Steve, I noticed Cody Draper is starting to log some real mileage. I hope he can join us. Having an experienced trail guy along is great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.000.000.0018.50

10.25 hilly trail miles in The Gully. Heavy rains in Sandy last night meant that the sandy portions of the trail were more packed down than usual and, hence, faster. Ran winth my top Sophomore, Kraemer Morton. Always a good sign when a wee lad can hang with me on a 10 miler.

First time I've used "hence" in a blog post.

PM: 8.25 miles on the treadmill.

Went to the eye doctor today and, as I suspected, I'm blind. So, starting next week I'll be sportin some fine new horn rims. Remember the kid in The Sandlot who faked drowning so he could get mouth to mouth from Wendy Peffercorn? That's what they look like.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Mon, Aug 15, 2011 at 14:11:31 from 199.44.94.25

A fine word - you should endeavor to use it more often - wee lad is a fine turn of a phrase as well.

Oh, good run too.

From Bret on Mon, Aug 15, 2011 at 15:02:43 from 64.128.133.66

You should endeavor to use "wee lad" much less though.

From jtshad on Mon, Aug 15, 2011 at 16:26:07 from 204.134.132.225

It is the Irish coming out in you! Now, go have a Guinness!

From Rob Murphy on Mon, Aug 15, 2011 at 21:22:19 from 98.202.141.17

Best comment award goes to Jeff.

From Andrea on Mon, Aug 15, 2011 at 21:56:12 from 67.177.21.60

I never knew you were such a gym rat!

From Fritz on Mon, Aug 15, 2011 at 23:07:59 from 67.182.226.25

There are these things called contacts, hence the reason you shouldn't need glasses. Chums and thick frames might be more stylish though.

From jtshad on Tue, Aug 16, 2011 at 07:59:57 from 69.20.183.178

Gotta love getting old...you may need glasses, but that is too see all the young guys you are passing during your races!

From Walter on Tue, Aug 16, 2011 at 09:48:11 from 204.124.13.151

Nice miles! I seriously need to try and get a run in with you.

From Steve on Wed, Aug 17, 2011 at 00:35:16 from 99.204.161.60

I think you should blog entirely about things that have nothing to do with running, your comments are that entertaining.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I'm taking a rest day today. First day back at school and everything is going well. We have a new principal who is making a good first impression despite his extreme youth.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Tue, Aug 16, 2011 at 21:51:50 from 24.10.191.18

first day of school! hope it went well and good luck with the new year.

From Wesley Hunt on Wed, Aug 17, 2011 at 07:45:15 from 99.25.245.254

Hope you had a good first day, Rob. By "extreme" youth, are you referring to your new principal's age or his propensity to participate in more exotic (some would even say hip) competitive sporting events?

Wesley

From Rob Murphy on Wed, Aug 17, 2011 at 09:08:20 from 98.202.141.17

Wesley - no, he's 31

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Thirteen incredibly awesome miles on the trails at Alta. Always my favorite run and, as we approach late August, I get sad thinking about how I will have to soon give up those trails to 500 inches of snow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Aug 17, 2011 at 14:41:19 from 155.100.226.53

500? You are setting the bar way too low. NOAA says there is a good chance we will have another La Nina winter. I'm hoping for another season approaching 800 inches!

I need to go run up there sometime before the snow starts flying again, though... still have never done it.

From Jon on Thu, Aug 18, 2011 at 21:10:12 from 98.71.129.190

Didn't you just barely get the trail back from the snow?

From Rob Murphy on Fri, Aug 19, 2011 at 15:30:33 from 205.127.70.66

You are right about that Jon. The campground up at the top of Albion Basin didn't open until the first week in August. Ann and I went for a hike up there a couple weeks ago and had a snowball fight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

11.5 miles at 7 minute pace except for the last mile which was 5:40.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Fri, Aug 19, 2011 at 02:13:18 from 76.27.108.183

Yowzer, getting in some speed!

From dugco on Fri, Aug 19, 2011 at 08:24:46 from 68.35.221.180

Excellent. Now I can reframe my goal for tomorrow's race. I will crush Rob's final mile of a 12-miler when I run a single mile on the track! Goin down, Murphy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.255.003.001.0011.25

 Treadmill fartlek.

1.25 mile warm-up in 10 minutes

60 minute fartlek - 24 minutes between 5:27 and 6:00 pace. Changing pace every 2-4 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Fri, Aug 19, 2011 at 21:29:08 from 98.202.141.17

Nice workout Rob. I'm impressed with how you've managed to get in some high quality work while still maintaining some pretty decent mileage.

You are an inspiration to me!

From Steve on Sat, Aug 20, 2011 at 02:09:29 from 76.27.108.183

That. is. awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles in the Gully and along Dimple Dell Road with Tyler Ross. So, about half road, half trail.

It's going to be really hot today. 87 at 10:30 this morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

21 miles in 2.5 hours on the treadmill. Yes, I said treadmill. Because I'm muy loco.

First day of school tomorrow the beginning of year 16 in the classroom. Sometimes I wish I had started teaching in my early 20s like most of my colleagues. Then I'd have about 25 years in now and would be pondering retirement. Of course I would never retire at 52, but it would be nice to have the option of collecting a nice pension and continuing to work.

I'm always excited about the first day and have always said that if I wasn't then I would have to look for another line of work.

My girls cross country team should be excellent - possibly one of the top 25 in the U.S. Of course Marc Bloom  doesn't know than because he's not nearly as plugged in as he thinks he is. Oh well, we'll sneak up on everybody like my 2008 boys did.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Aug 21, 2011 at 21:32:52 from 67.177.21.60

21 on the treadmill??? Sweet fancy Moses! Rob I think you need to start coming out for weekend long runs w/ me...

From Bret on Sun, Aug 21, 2011 at 21:50:27 from 174.254.128.31

Love the treadmill as an option for the long run on really hot days - but not that often !

Enjoy the first day at school - my girls start tomorrow too.

From Jon on Sun, Aug 21, 2011 at 22:15:14 from 98.71.129.190

long run on the treadmill? Wow- and such nice weather there! Good luck with school and the cross country season. Sent you a (long) email, by the way.

From Rob Murphy on Sun, Aug 21, 2011 at 22:16:02 from 98.202.141.17

"Sweet fancy Moses"? Is that something your grandma used to say?

No Jake, honestly, Ann worked last night so I was home with the kids. She gets home at about 8 AM and goes to bed. So I waited for her to wake up at around 1 PM and by then it's like 96 degrees and windy and I just didn't feel like running 20 in that. So I went to the gym where I can park my gatorade right next to me and watch a lot of Sports Center.

You get a lot of wierd looks at the gym when you're doing 2 1/2 hours on the treadmill.

From Rob Murphy on Sun, Aug 21, 2011 at 22:17:34 from 98.202.141.17

Jon - is it about Ron Paul? And are you mad at me?

From Jake K on Sun, Aug 21, 2011 at 22:48:39 from 67.177.21.60

Ahhh, at 1pm that totally makes sense! The longest I ever did on the treadmill was 20 (about 8 years ago) and I think I lost 8-9lbs during the run!

From Andrea on Sun, Aug 21, 2011 at 23:17:42 from 67.177.21.60

You are going to have a HOT first week of afternoon XC practices!

21 on a treadmill sounds miserable.

From jtshad on Mon, Aug 22, 2011 at 10:34:45 from 204.134.132.225

Wow, that is dedication!

From allie on Mon, Aug 22, 2011 at 11:09:11 from 161.38.218.168

that's a long time on the TM -- but nice job getting those miles in. good luck with your first day of school, and with the xc season. sounds like it will be a great year.

From Jon on Mon, Aug 22, 2011 at 21:14:06 from 98.71.129.190

Yes, and No, not at all.

From Steve on Tue, Aug 23, 2011 at 12:36:43 from 12.203.144.66

There will be a day when I can run that far on a treadmill. Can't imagine it now..

Sweet run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 easy miles (7:15 pace) with the cross country team. Hot at 3:30!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Work - coaching - back to school night - tired = no 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
14.000.000.000.0014.00

Fourteen hard, hilly miles at Alta Ski Area with the Alta cross country 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
0.000.000.000.000.00

Arrived at work at 6:30 AM. Got home at 9:00 PM.

Was listening to local talk radio the other day and this guy said that teachers were really well paid since they only work seven hours a day. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Fri, Aug 26, 2011 at 11:31:19 from 199.44.94.246

Don't forget about the luxury of free time to listen to local talk radio - whiner!

From Jake K on Fri, Aug 26, 2011 at 12:35:43 from 155.100.226.53

And free internet access for blogging purposes!

From Rob Murphy on Fri, Aug 26, 2011 at 13:01:15 from 205.127.70.66

You guys are mean.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

A hard 11.25 miles - 97 degrees at 4:30 this afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From baldnspicy on Fri, Aug 26, 2011 at 23:07:46 from 93.115.241.2

So if you log your hard miles as easy miles, do you log your easy miles as VO2 Max? :-)

From Rob Murphy on Sat, Aug 27, 2011 at 18:32:13 from 98.202.141.17

Well, it was hard because I was tired at the beginning of the run and it was hot. It was easy because I was running slow. So, easy but felt hard.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Seven brain frying miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, Aug 27, 2011 at 22:08:46 from 24.10.191.18

sounds fun. good job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Interesting morning.

I really wanted to get in a nice long run early before it got too hot. But Abby woke up early with me and, since I feel like I haven't seen my kids at all this week, we loaded the dog in the car and went to the park. So I didn't get going on the run until after 8. By then it was getting warm and my motivation was lagging.

So I headed out unsure of exactly what I was going to do or how far I was going to run. Usually not a recipe for a quality run. So I was plodding along 21st East towards Foothill when I ran into James Moore (fiddy) running much faster than me in the opposite direction. I believe he was sent by God to provide me some motivation :) I made a U-Turn, convinced him to make a short detour past my house so I could grab some Gatoraid and a GU and joined him for the rest of the run.

So, managed a nice, hard, hilly 20 miler with a lot of good conversation.Quite a few miles in the low to mid sixes in the middle and a long, hard slog up to Wasatch Blvd. around 11 miles. Ended up doing 20 in 2:22 (7:07 pace). 80 degrees at the end.

All in all, a really good run as I push towards Twin Cities in a few weeks. Thanks James! Hope I didn't slow you down too much.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From fiddy on Sun, Aug 28, 2011 at 17:19:28 from 174.23.140.68

It was still a fast run for me. I think I may have done something silly if left to my own devices.

From jtshad on Sun, Aug 28, 2011 at 18:23:45 from 69.20.183.178

A great training run. Looking forward to seeing all of you next weekend. I will call you this week to finalize our plans.

From Jake K on Sun, Aug 28, 2011 at 19:49:09 from 67.177.21.60

Rob are you still running your guys up at Alta on Wednesdays? I was thinking of heading up one day after work this week, but if you guys go right after school gets out that might be too early for me.

From Rob Murphy on Sun, Aug 28, 2011 at 20:34:45 from 98.202.141.17

Jake - yeah, but we'll be up there in Thursday this week since we have a meet on Wednesday.Join us if you can.

From Jake K on Mon, Aug 29, 2011 at 10:30:23 from 155.100.226.53

I'll try to, depending on whether I can get out of work early enough. What time do you start running?

From Steve on Tue, Aug 30, 2011 at 22:06:49 from 12.200.234.20

Perfect long run! Glad you didn't invite me on one that fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

6 AM: Easy run with the cross country team. Legs feel pretty good after yesterday. Maybe a few more miles 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
5.500.000.002.508.00

So I did this run today where I ran a little bit fast and a little bit slow. I call it my "little bit fast, little bit slow" run.

Ran slow for a while then ran a half mile at about 5:10 pace. Then I ran slow some more then I ran a quarter mile at 5:00 pace. I repeated this about six times.

When I was running the fast parts I was thinking I should call myself "Speedy McSpeedypants".

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Aug 30, 2011 at 22:22:09 from 67.177.21.60

I think there is a Swedish word for that kind of run. Or maybe I am just thinking about Swedish Fish too much.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy eight miles this morning around Sugarhouse Park.

I'll probably get in a couple more warming up and cooling down with the team this afternoon at our Pre-Region meet.

Three more in the PM running back and forth over a cross country course.

The Alta boys and girls triumphed mightily at our meet today over the six teams in out Region. Been a while since my boys won a big meet. The times weren't that great as it was in the mid 90s and very windy, but I was pleased with how they competed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kory on Wed, Aug 31, 2011 at 15:31:08 from 134.50.89.24

I know you'll have a great race this Saturday and God will be with you. What's your goal?

From Rob Murphy on Wed, Aug 31, 2011 at 21:10:16 from 98.202.141.17

Thanks Kory. Hmmm... a goal. Interesting concept. Maybe to stay within shouting distance of Jeff?

From allie on Wed, Aug 31, 2011 at 21:30:39 from 161.38.218.168

congrats to your team today.

From Jeff L on Thu, Sep 01, 2011 at 10:37:42 from 74.81.227.108

Good luck this weekend. I'm hoping to finish within 10 minutes of your finish time.

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
4.000.001.000.005.00

Nice easy run plus some fast striders and a couple 400's at half marathon race pace just to get the body parts feeling the pace. Beautiful, cool morning at XC practice.

Gave my runners the afternoon off and I will book it on up to Pocatello as soon as school ends today to hook up with the Shadley's for the race tomorrow. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Sep 02, 2011 at 10:15:31 from 204.134.132.225

Looking forward to seeing you and the family and running with you tomorrow.

Travel safely and give my best to your mom.

From Jake K on Fri, Sep 02, 2011 at 10:48:15 from 155.100.226.53

Good luck tomorrow Rob!

From Bret on Fri, Sep 02, 2011 at 18:38:09 from 96.243.187.166

Have great races Rob and Jeff!

Race: Pocatello Half Marathon (13.1 Miles) 01:17:51, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.0012.100.0015.10

Finished second in the Pocatello Half today to a kid that was born the year I ran my first marathon. Bet I could have beat him back then!

Ran just behind, with, or just ahead of Jeff Shadley the entire way. I actually thought I had a pretty good lead on him at the end so I was surprised to turn around and see him crossing just a little over 10 seconds after me. He's one tough racer just a week after a 2:48 marathon.

My goal was to run a decent time without running so hard that it compromised my training for Twin Cities and I feel I accomplished that. This is a tough course, rolling hills the entire way and a prety good headwind much of the way. Jeff and I took turns drafting for a while.

As always, one of the best organized, pleasant, awesome for families, races I run each year. Had a great time with the Shadley family at the hotel last night and at the finish today. We all went swimming at the super cool Pocatello pool after.

Did I mention they had beer at the finish? They wouldn't let me have one because I didn't have an ID!!!! Not even after I showed them my Masters trophy. But the punk who was born the year I ran my first marathon was walking around with one.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From MCKENZIE on Sat, Sep 03, 2011 at 20:05:52 from 67.2.214.211

Congrats! Good race...I didn't get a Beer either but I thought that was kind of funny.

From Bret on Sat, Sep 03, 2011 at 20:29:28 from 174.252.170.217

Congrats Rob - nice work. Sounds like you guys had a good time.

From Jon on Sat, Sep 03, 2011 at 21:31:40 from 74.177.100.34

Nice job, Rob. Can't believe they wanted ID.

From Jake K on Sat, Sep 03, 2011 at 21:38:09 from 67.2.56.151

I can't believe a master's trophy isn't valid ID! And I guess I've already been living in Utah too long... I forgot that there are road races that have beer trucks at the finish line area :-)

Nice race!

From Andrea on Sat, Sep 03, 2011 at 21:57:58 from 67.2.56.151

Great race today. I definitely want to do this event in the next few years - everyone seems to rave about it. Tough luck on the no beer, though. I'm pretty sure if I drank after a race I would be gone after one drink!

From jtshad on Sat, Sep 03, 2011 at 22:10:08 from 69.20.183.178

Great race on a tough course. That Zack kid was a tough runner...but no more so than us old guys!!!

Too bad about the beer...it sure tasted good! Though I had to let Kami finish mine because I was getting light headed!

Great to see you and the family for the event, it is always a pleasure. See you soon!

From Teena Marie on Sat, Sep 03, 2011 at 23:47:21 from 174.27.209.174

Beer fiasco: I would have been ecstatic that they needed my ID!! You must be looking very young and debonnaire, my friend!!! :) :) :)

Congrats on another incredibly fast race (and making no wrong turns). :) :) :)

Hashbrowns?

From Rob Murphy on Sun, Sep 04, 2011 at 00:15:53 from 98.202.141.17

Made me laugh Teena. Thanks.

No hash browns this year. Still got the bag of potatos and the cool race bag though.

From Curt on Sun, Sep 04, 2011 at 09:00:34 from 69.20.189.206

Congrats on your race Rob. It was nice to get to meet you finally. I see your posts so often and hear so much about you through Jeff, it is nice to put a face with the name finally.

From Kelli on Sun, Sep 04, 2011 at 10:53:07 from 71.219.67.175

Way to give the young ones a run for their money! That beer story is hilarious! Who carries their ID at races?

From Steve on Sun, Sep 04, 2011 at 13:35:09 from 99.204.249.43

I'm laughing so hard about that beer right now! Sweet run Rob.

From Cody on Sun, Sep 04, 2011 at 19:35:47 from 67.177.0.196

Nice race Rob! Tear it up at Twin Cities!

From Burt on Mon, Sep 05, 2011 at 03:17:59 from 72.223.91.148

I must admit, I chuckled when I saw your 2nd place in the race results. You've come to be known by me as the guy that never gets 1st. (Maybe you do, but I've missed all those reports :P)

Anyway, great job, and kudos to the people who wouldn't break the law to give someone a beer without an ID.

From Rob Murphy on Mon, Sep 05, 2011 at 11:06:28 from 98.202.141.17

Kind of hard to rack up too many firsts at 46 Burt!

From Burt on Mon, Sep 05, 2011 at 11:17:29 from 72.223.91.148

No disrespect because I think you're awesome. But it's kind of become comical because I've heard you mention it, and I just thought I'd let you know. I am totally rooting for you to win the big one of these days.

I will say this. You just need to enter some small 5k or something. Even I've been the flat out winner of a race. That's right, me. So go out and see who's doing a fundraiser and hop in the race. Then you'll get the 1st place, even if it has an asterisk by it. Bloggers don't judge each other by asterisks. ;) And remember, even Phil Mickelson finally won the big one.

From Walter on Mon, Sep 05, 2011 at 11:38:19 from 24.2.69.110

Rob, that is hilarious! See, running has made you look younger! What are you doing with your dads Masters trophy? Trying to sneak a beer? Great job out there!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today. Horrible food poisoning and I just got out of bed for the day at 4:45 pm. Way to spend the Labor Day Weekend.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sun, Sep 04, 2011 at 23:45:40 from 74.177.100.34

Ugh. Sorry- get better.

From Bret on Mon, Sep 05, 2011 at 16:39:13 from 96.243.187.166

Sorry to hear that - even worse after a race when you are kinda depleted.

From jtshad on Tue, Sep 06, 2011 at 11:40:03 from 204.134.132.225

Hope you get better soon.

From Kory on Tue, Sep 06, 2011 at 13:22:51 from 134.50.207.68

God Bless you I hope you feel better. Where did you get food poisoning at? I won't go there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Two easy miles at practice setting up a course and timing intervals at Cottonwood Complex. I still feel really weak 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
5.000.000.000.005.00

Just an easy five miles. My body and brain are telling me to back off a bit - so I'm going to. Not for too long 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
12.500.000.000.0012.50

am cross country practice: 7.25 miles plus four speedy striders barefoot on the football field. Beautiful morning.

pm: 5.25 easy treadmill miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Wed, Sep 07, 2011 at 13:34:03 from 65.89.200.2

Trade you places in a heartbeat for this hotel in DC.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Best Buy loop plus a little extra. Starting to be a little concerned about the general sluggishness and lethargy I'm feeling.

Most everything else is going well. Had a really good day today at my job (public schoolteaching, or "glorified babysitting" as Sasha Pachev calls it). Taking a little detour for a couple days from the normal curriculum to teach the kids about 9/11. They were six when it happened and have almost no memories. Wierd.

The kids responded to the lesson really well and were quite moved by the events of that day. Made me feel good.

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Comments
From Steve on Thu, Sep 08, 2011 at 20:30:38 from 68.240.57.43

Rob, I love my kids teachers. I talk to them and email them weekly. I consider what they do the most important thing in my kids lives besides what they learn at home. It's the best job in the world and there's a lot of parents out there who appreciate what you give their kids.

And I'm with you on the sluggishness. I'm pretty much taking a few weeks off..

From allie on Thu, Sep 08, 2011 at 21:10:32 from 24.10.191.18

food poisoning can take a lot out of you. the last time i experienced that i was lethargic for a good week. not fun. i hope your energy comes around soon.

about teachers: it's a noble profession, and i have a tremendous amount of respect for what you do. all of the time and energy you put in for these kids (most of it unseen and unrecognized), is truly making a difference in their lives. i come from a family of teachers (grandmother, mother, uncles, sister, etc.) and i have seen firsthand just how much it dedication it requires.

i think it's great you are taking the time to teach your students more about what happened on 9/11. it is weird to think that most of them have very little to no recollection of that day. i'm sure it's super interesting to them.

From Jake K on Thu, Sep 08, 2011 at 21:13:47 from 67.177.21.60

Rob - my high school AP Global Studies teacher was seriously my best friend in high school... and not just b/c he was my XC coach too! I learned a ton from him... not just school stuff but also about being a well rounded person. Anyways on 9/11 (my senior year of high school) we had a meet scheduled that afternoon. It was a tough call for him, but he decided to go ahead and hold the meet (reasoning that it was better for kids to come to the meet and be together w/ their peers after school, rather than go home alone and zone out in front of the news). I was inspired by what I thought was a gutsy call on his part, and ended up breaking our home course record that day. Thought you might find that interesting.

We need to meetup for a run! I am going long on Saturday and I know you are running Peruvian, but if an easy 12-13 is on your agenda for Sunday, let me know.

From Rob Murphy on Fri, Sep 09, 2011 at 10:41:55 from 205.127.70.66

Jeez, thanks guys! You make us sound like Mother Theresa or something.

From Steve on Fri, Sep 09, 2011 at 13:18:25 from 76.27.108.183

:-) BTW, have you checked out the article on the RTRTR in the runners world?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Two miles of elipticaling plus some weight ttraining type stuff. Since I haven't lifted in about two months, I only did about half my normal routing, Still, I'm sure I'll be sore tomorrow. I plan to run the Alta Peruvian Downhill Dash and Bar-B-Q bash tomorrow evening - but only for the food and grain based beverage afterwards. I'll be cruising down the mountain at a leisurely pace and running back up. Hoping to meet up with Jake Sunday AM for a nice long trail run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Sep 09, 2011 at 22:29:36 from 74.177.100.34

Have fun smashing your quads to itty-bitty little pieces of pulp.

Race: Alta Peruvian Quad Masher (5 Miles) 00:24:49, Place overall: 5, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.005.005.00

So I really planned to jog this race today and to ensure that I did everything wrong in the previous 24 hours...

1. Lifted weights the day before for the first time in months so I would be really sore on race day.

2. Went to a cross country meet all day on Saturday and ran miles up and down the hills at Soldier Hollow screaming at my runners.

3. Ate a huge lunch at Tarahumara in Midway of Carne Asada and cherry pie. Probably about 3000 calories

4. Did no warm-up at all.

5. Wore my bathing suit to race in.

So all I did was finish fifth overall in a PR time for me on this course.

Mile splits: 5:18, 5:02, 4:59, 4:50, 4:42

Steve Anderson finished second overall in something like 22:30. Unbelievable! Had a great time as usual staying overnite at the Fabulous Alta Peruvian Lodge with a lot of other runners and their families. Watching football, swimming, and draining the keg.

 oops... just checked my race report from last year - not a PR, 5 seconds slower this year.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Sep 11, 2011 at 11:31:33 from 24.10.191.18

it's impossible to jog this course. nice job on doing everything wrong and still coming out with a course PR. i think that is the definition of talent. sounds like a fun time for all at the AP lodge. enjoy the rest of your weekend.

From Teena Marie on Sun, Sep 11, 2011 at 11:36:00 from 174.27.200.245

That is plain INSANE!!!! :) :) :)

Soldier Hollow is no laughing matter ... and carne asada and cherry pie as well ... dang, boy!!! :)

Must have been the swimsuit for sure!!!

(Congrats!)

From Seth on Sun, Sep 11, 2011 at 11:52:07 from 67.177.36.131

I live less than a mile down the street from Tarahumara and have had some enormous meals from there myself. The cantina is a nice addition too.:)

Great job at the race!

From Bret on Sun, Sep 11, 2011 at 12:25:30 from 174.252.167.130

Nice... Completely relaxed no doubt from the "preparation" and plan to take it easy. Very cool. Sounds like a good time.

From Jake K on Sun, Sep 11, 2011 at 12:54:31 from 67.177.21.60

This is my favorite race report of the summer. That must have taken some real patience to go out in only 5:18... were you in dead last place at the mile? :-)

5 seconds slower than last year, but this is your Speedo PR, right?

From steve ash on Sun, Sep 11, 2011 at 16:19:13 from 24.10.169.210

Great race and only 5 secs off in spite of the headwind and dietary abuse LOL! Sounds like you all had fun.. Really missed everyone this year:(

From jtshad on Sun, Sep 11, 2011 at 17:14:37 from 69.20.183.178

Wow...all I can add.

From Fritz on Sun, Sep 11, 2011 at 17:25:08 from 65.100.192.74

nice race! Sounds like you nailed the pre-race prep. Assuming you aren't talking about a speedo, swimsuits don't get enough credit as a multi-functional article of clothing. They work great for running, you don't have to worry about getting them dirty and you are always prepared when there is a body of water to jump in. When I was about 7 I wore the same swimsuit every day for the entire summer. My mom appreciated not having to do laundry and she could easily find me in a crowd.

From TexasLindsey on Sun, Sep 11, 2011 at 17:29:52 from 71.153.27.31

Well, that's a nice race! Had fun, didn't stress or overthink it and then PR'd. Those are the best!

From Jon on Sun, Sep 11, 2011 at 18:22:50 from 74.177.125.83

Maybe you should do that pre-race for all future races! Congrats.

From MarkP on Mon, Sep 12, 2011 at 20:32:35 from 97.117.127.158

I bought a bathing suit yesterday to race in. I am now a believer.

From Jon on Mon, Sep 12, 2011 at 20:55:01 from 74.177.125.83

Wait- when we say swim suit- do we mean surfer shorts, or speedo?

From Steve on Mon, Sep 12, 2011 at 22:15:07 from 76.27.108.183

We are all just glad it wasn't his leopard print grape smugglers...

From steve ash on Mon, Sep 12, 2011 at 22:19:03 from 24.10.169.210

Steve.. LOL!!

From Rob Murphy on Thu, Sep 15, 2011 at 10:37:07 from 205.127.70.66

Y'alls obsession with my speedo is a little troubling.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Today I went for a walk in between watching football - 3 miles. I'm sore.

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

Seven miles pretty durn hard of eliptical work. Quads are still really sore and I figured it would be better to go hard on a machine rather than run a few slow, plodding 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
6.250.000.000.006.25

Just registered for Boston 2012. If I run well there, I am going to retire from serious road racing and become a trail runner.

I think. 

Still major quad soreness from my silly race Saturday night so my easy 6.25 miles tonight was pretty tough. One more good night's sleep should help though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Tue, Sep 13, 2011 at 15:39:55 from 24.10.169.210

Lucky you:) I wanted to go but it's just out of the question budget wise. Trail running? Thats cool.. Just don't turn ultra wogger on us ok? LOL! I'll probably be burned in effigy by the ultra guys for that one..

From Bret on Tue, Sep 13, 2011 at 17:17:03 from 64.128.133.66

Thanks for the reminder. I registered, but it is too far out to really know if I want to run it - so instead of missing out the last two years - I figured I might as well have a placeholder. Although they have this harsh non-deferral policy and no refunds...

From Rob Murphy on Tue, Sep 13, 2011 at 21:19:39 from 98.202.141.17

Steve - it will be a tough decision. I'm having a hard time getting faster on the roads though and I think a change might be in order.

Ultra wogger? I'm personally aquainted with a few of them and they are actually SLIGHTLY less bizarre than you might expect.

From Rob Murphy on Tue, Sep 13, 2011 at 21:20:44 from 98.202.141.17

Bret - Ann might give me a hard time about the expense. Can I crash on your hotel room floor?

From Jon on Tue, Sep 13, 2011 at 22:12:54 from 74.177.125.83

Why wait till next year? Make the change now! And that way, you can do Boston just for fun!

Wogger?

From Bret on Wed, Sep 14, 2011 at 09:49:19 from 64.128.133.66

Sure Rob - may even have a second bed in the room.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 on the trails in the Dimple Dell gully. Still not completely thrilled with my slow recovery from saturday. I need to go back and look at my blog from last year and see how I bounced back then.

Just checked... I'm actually doing a little better than last year. Last year I took three days off completely after Alta Peruvian and then did an easy four miles on Wednesday.

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

Made it up for a morning run - easy four around Sugarhouse.

PM: Went to the gym and ran a mile on the treadmill plus some pretty hard weight training and plyos.

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

First run in a while where I actually sort of felt good - like there is some life in my legs.

8.25 miles mostly on the trails in the gully. No doubt I'll get in a decent fartlek at our meet this 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
2.006.001.000.009.00

Treadmill run at the gym.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Colby Park on Sun, Sep 18, 2011 at 03:04:30 from 139.139.51.70

Rob, how are you? How are the girls doing this year? I would be interested to know what your Marathon Pace miles/Threshold miles pace is. Not that I would ever be able to keep up...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Twenty miles in 2:30 around Sugarhouse/Hogle Zoo/Foothill. Did the last five miles on the Highland High track so as to be a little easier on my legs. I was definitely feeling the lack of miles the last few weeks. Not sure what to think about a marathon two weeks from today.

But I have a plane ticket so I'm going.

Off to church now and maybe the state fair after that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Sep 19, 2011 at 20:06:02 from 68.166.162.10

Nice job getting a 20 miler in. You'll have a great race - not to worry.

From Jon on Mon, Sep 19, 2011 at 20:48:40 from 74.177.125.83

What marathon? Nothing shows up on your race schedule.

From Steve on Mon, Sep 19, 2011 at 20:49:54 from 76.27.108.183

Sweet distance run! I couldnt do a 20 miler right now on a bike.

From Rob Murphy on Mon, Sep 19, 2011 at 22:39:18 from 98.202.141.17

Jon - yeah, I need to update my blog to the left there. I'm doing Twin Cities on October 2. It's the USATF Masters championships. I'm wishing I could just focus on R2R2R with Jeff and Steve.

From Jon on Mon, Sep 19, 2011 at 22:50:01 from 74.177.125.83

You can... just skip TC.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

The two miles today was warming up and cooling down on the treadmill. Really hard strength training/plyo workout in-between.

I also did a two mile walk in the evening with my 112 year old great aunt.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From CookieLegs on Tue, Sep 20, 2011 at 00:28:27 from 71.32.239.210

Seriously, you have a great aunt who is 112? And, she takes 2 mile walks? That's awesome! (Bet she eats healthy, too...)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Really nice 10.5 mile run, mostly on trails, in the gully.  Beautiful day here in the Salt Lake Valley. Made me glad to be alive and healthy.

My son Andy is 6 years old today. I'll be leaving work early today to do party related chores. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Tue, Sep 20, 2011 at 16:15:20 from 199.44.20.201

Well Happy Birthday to Andy! And happy day to you too - enjoy.

From Bret on Tue, Sep 20, 2011 at 18:51:30 from 64.132.156.74

Say Happy Birthday to Andy - remind him I am the guy he liked to use as a jungle gym about a month ago. :)

From Wesley Hunt on Tue, Sep 20, 2011 at 20:22:26 from 99.25.245.254

Enjoy the time with Andy, Rob. My son, Max, is almost four, and I cherish our afternoons together.

Will Andy and the rest of the family be joining you in Boston next spring? I think my wife, Isabel, and I are going to stay over for a couple of days after the race for a mini-vacation (no kids more than likely). We've spent very little time in the Northeast, and this will be our first time in Boston.

From Rob Murphy on Wed, Sep 21, 2011 at 13:07:10 from 205.127.70.66

Thanks guys. Pretty fun party although Ann did all the work.

Wesley - still too early to say, but it will probably just be me going to Boston. I don't want to take the kids out of school.

From jtshad on Wed, Sep 21, 2011 at 14:25:13 from 204.134.132.225

Tell Andy happy birthday for us!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.001.000.0010.00

The infamous and dreaded treadmill fartlek

two minutes at 7 mph, two at 8 mph, two at 9 mph, four at 10 mph. Continue this for 60 minutes increasing the speed .1 every ten minutes. So the last ten minutes were 7.5, 8.5, 9.5, 10.5 mph. Completed this workout with little distress. Good sign.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From ACorn on Thu, Sep 22, 2011 at 15:32:25 from 68.66.168.22

I'm going to give this one a try as soon as the weather turns. Nice workout!

From Wesley Hunt on Sat, Sep 24, 2011 at 18:43:10 from 75.254.171.180

I like it. I like it alot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Great mental health run.

11.25 miles. Drove up to Alta and parked at the Goldminer's Daughter Lodge. Ran up to Albion Basin and 7 circuits around the campground and then back down. Really beautiful 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
1.000.000.000.001.00

AM: Went for a leisurely two mile walk from my classroom around beautiful Sandy.

PM: One mile warm-up on the treadmill and a whole bunch of weights/plyos/strength training.

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

Eight and a half mile run around Sugarhouse at about 7:20 pace. Gradually feeling some energy return.

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

Final longish run before the Twin Cities Marathon next Sunday. Kept it right at seven minute pace the whole way and felt really good.

The Alta Hawks cross country team ran really well yesterday. My girls taking first and my boys taking second overall at the Herriman Invitational..

Pretty good day lined up. I'm getting ready to head to church now with Abby, Andy, and my mom. Ann has opted for yoga instead. After that, we are going to the RBB&B Circus at the Energy Solutions Arena.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Sun, Sep 25, 2011 at 11:42:13 from 174.27.200.245

Very cool, on all accounts!!

Congrats on a fantastic run and on fantastic results at the invitational!!

Please tell Ann hello for me! :)

Here's to a great day to you all!!! :) :) :)

From Jake K on Sun, Sep 25, 2011 at 12:53:06 from 67.177.21.60

Sounds like a great day on tap!

From steve ash on Mon, Sep 26, 2011 at 01:40:25 from 24.10.169.210

The circus is in town already? Wow thanks for posting that. Reminds me I've got to get tickets somehow for me and the boys to see it now:)

From jtshad on Mon, Sep 26, 2011 at 10:37:09 from 204.134.132.225

Sounds like a good day! Looking good for TCM, good luck.

We are driving down Wednesday and are going to stay in Provo to get ahead of the morning traffic on Thursday. I will call you to chat this week.

From allie on Tue, Sep 27, 2011 at 00:03:45 from 24.10.191.18

congrats to your team, and good luck this weekend. hope the circus was fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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
8.000.000.000.008.00

Barely managed to squeeze in 8 miles today. 

Ever have one of those days where you felt totally out of control? Today was one of those days - where I was just reacting to a bunch of unexpected situations thrown my way. Frustrating! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Sep 27, 2011 at 22:42:07 from 74.177.125.83

It'll get better. No worries.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

am: Two mile walk this morning. Decided last night that I will not run the Twin Cities Marathon this weekend.

pm: One mile at practice 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Wed, Sep 28, 2011 at 12:03:21 from 64.195.178.6

What? Give me a call!

From Andrea on Wed, Sep 28, 2011 at 18:23:09 from 63.241.111.230

??? You have to give an explanation!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

am: Really nice 6.5 mile run with my varsity XC boys. Just what the doctor ordered. One of my runners father is running for state AG and is involved in Utah's suit of the Obama Administration over the health care bill. We had a long conversation over strict vs. loose construction of the Constitution. These sorts of conversations make the miles fly by!

pm: 7.5 miles in the gully over my extended lunch. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Six easy miles at 6 am with my cross country team.

pm: Eight more easy miles around Sugarhouse.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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 easy 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 miles around Sugarhouse Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Tue, Oct 04, 2011 at 00:34:32 from 67.182.226.25

Sugar House is closer than Minnesota. I hope you didn't stay back just to coach your runners. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

5:30 am to 9 pm at work. No 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

Almost no running this week. Long 14 hour days with parent-teacher conferences and region cross country tomorrow. It's 6:27 am now and my team is out running and I would normally be with them but instead I'm writing college letters of recommendation that I'm way behind on.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Wed, Oct 05, 2011 at 17:01:05 from 198.8.4.24

Very commendable, Rob. Your runners/students are lucky to have you.

From Rob Murphy on Thu, Oct 06, 2011 at 13:04:26 from 205.127.70.66

Thanks Wesley, but at heart I think I might be basically a bad person. I'm much more happy when I'm focusing on my own wants and needs. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Another zero. Gut growing rapidly. Zest for life diminishing....

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Thu, Oct 06, 2011 at 11:25:16 from 24.10.191.18

looks like you've been really busy this week. as far as i know, october is the month for rapid gut growing to begin. and it doesn't have to go away until running of the leopards, so you're good.

best of luck with everything. the weather will be nice again next week, if that helps boost your gusto.

From Rob Murphy on Thu, Oct 06, 2011 at 12:48:41 from 205.127.70.66

Yeah... except for the fact that I'm doing a 48 mile run in the Grand Canyon with Steve Anderson and Jeff Shadley in 2 weeks!

From Steve on Sat, Oct 08, 2011 at 00:02:32 from 76.27.108.183

Let your gut grow for another two years with Twinkies and cupcakes and you might match mine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Zero miles so far.

Region cross country meet today at Cottonwood Complex - 1300 East, about 4500 South. Girls run at 3:30, Boys at 4:00.

Snowing pretty heavily now here at Alta High School. 

pm: Easy five mile mental health run after the region meet

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Burt on Thu, Oct 06, 2011 at 13:34:17 from 68.14.209.26

Snow? What is this snow you speak of?

From Jake K on Thu, Oct 06, 2011 at 13:39:14 from 155.100.226.53

Quite a day for an XC meet! I want to try and get out of work early and come watch...we live right by there... its gonna be a mess!!! Perfect XC weather.

From Bret on Thu, Oct 06, 2011 at 14:55:11 from 64.128.133.66

Good luck to the teams! Will want photos of the race in the snow to show to the teams here in Florida.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles in the am.

Both my boys and girls teams won the 5A Region III championships yesterday at Cottonwood Complex. Alta also had the individual winner in each race. My girls barely edged Jordan High School 31-32 . My boys won much more easily 30 - 68 over second place Copper Hills High School. My fabulous freshman, Whitney Paskins, cruised to an easy win while one of my sophomore boys, Kramer Morton, won the boys race in 16:08.My top 5 scoring girls averaged 19:45 and my top 5 boys averaged 16:56. Not bad.

Wierd how much more satisfaction I take in that than in my own running!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From ACorn on Fri, Oct 07, 2011 at 13:06:13 from 68.66.168.22

Congrats on the win!

From Andrea on Fri, Oct 07, 2011 at 13:34:28 from 72.37.171.52

Your team did great! Must be the coaching :) I'm going to try to get off work a little early for the State Meet to come watch.

From Bret on Fri, Oct 07, 2011 at 14:48:38 from 64.128.133.66

Fantastic results from your teams Rob - that's really great.

From allie on Fri, Oct 07, 2011 at 17:16:15 from 24.10.191.18

congrats to your team. that's great!

From Rob Murphy on Fri, Oct 07, 2011 at 17:28:57 from 205.127.249.203

Thanks everyone.

Andrea - we have about 12 days until state. Maybe I can get you to join my girls for a run in between?

From dugco on Fri, Oct 07, 2011 at 17:31:00 from 199.44.94.193

Congrats on the 7-mile run! Oh, and the Region wins too.

Sophomore throwing down a 16:08 - nice. And in the snow to boot? Or did that let up by race time?

From Rob Murphy on Fri, Oct 07, 2011 at 17:40:20 from 205.127.249.203

Thanks Doug - yeah, Kramer is going to be a good one. The snow did let up and it was just cold and blustery at race time. Perfect XC weather!

From Jon on Fri, Oct 07, 2011 at 21:08:02 from 98.71.176.77

Wow, good job.

From jtshad on Sat, Oct 08, 2011 at 10:32:09 from 69.20.183.178

Congrats to Alta HS XC teams!

From TexasLindsey on Sat, Oct 08, 2011 at 19:13:54 from 70.253.139.28

What an accomplishment for them and you! Those kids are so lucky to have you for a coach!

I wish I could go back in time to HS and tell myself a thing or two... Back then I remember thinking that being a good runner was mostly about talent. Now I realize that talent is only part of the equation... But a huge part of how successful you are is HOW MUCH you run. I didn't even run in the off season.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

11.25 around Sugarhouse Park. About 7:30 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
19.000.000.000.0019.00

am: Walked to the gym. Lifted. Walked home.

pm: 19 miles up Emmigration Canyon and over Little Mountain at 7:30 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sun, Oct 09, 2011 at 20:06:36 from 76.27.108.183

You are the man.

From Bret on Mon, Oct 10, 2011 at 10:25:55 from 64.128.133.66

Nice!

From jtshad on Mon, Oct 10, 2011 at 10:36:19 from 69.20.183.178

Nicely done! Making up some miles for last week.

From Jake K on Mon, Oct 10, 2011 at 15:48:02 from 155.100.226.53

Nice run Rob. I'm not sure if Saturdays are still busy w/ XC, but I'm back on the Saturday morning long run routine now for the next month if you want to join. This weekend we're just doing 2 hrs 45 mins, easy pace, so Andrea can practice being on her feet that long.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Well, I guess I'll have to add an item to my "bizarre reasons to miss a run" list.

On Monday morning at about 4 AM, I got bit by a spider while lying in bed. It hurt enough so that it woke me up. The bite was under my left armpit. So I couldn't go back to sleep and I got up and went to work. But throughout the morning I became more and more lethargic and I began to feel intense pain in my hips and knees primarily - and it was way different than hard workout pain.

So I ended up leaving work early and going to the doctor. They said I had suffered a "venomous bite" (duh!) and that it was likely a "paralyzing neurotoxin". You just love hearing that right? They said it was going to take time to "work its' way out of my body" and that there was nothing that they could really do other than give me a pain shot in the rear end which didn't really work. 

 So I went home and spent the rest of the day writhing in pain. Seriously, the pain in my legs and hips was really bad. Today it is about 50% better and I am back at work with some pretty good narcotic pain relievers. Probably going to show films in class today.

Nice huh? 

Just got my labs back.... apparently I'm not going to die. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Tue, Oct 11, 2011 at 11:14:18 from 72.37.171.52

A venomous spider bite?! That sounds terrible!

From jtshad on Tue, Oct 11, 2011 at 11:22:14 from 204.134.132.225

Hope you recover soon, did you see what kind of spider...black widow, hobo?

From Jake K on Tue, Oct 11, 2011 at 11:26:19 from 155.100.226.53

Thats scary. Did they have a guess of which kind of spider it was?

From Rob Murphy on Tue, Oct 11, 2011 at 11:37:53 from 205.127.70.66

When the damn thing bit me I reached up and smacked it and then flung it across the room. Ann found a few pieces of it later and put them in a plastic bag in case they need to see the thing after my blood test results come back. The doctor said my symptoms closely matched those from a scorpion bite but it wasn't a scorpion.

From allie on Tue, Oct 11, 2011 at 11:38:01 from 161.38.218.168

sounds like a black widow. i was a black widow victim when i was in sixth grade and it was the same thing -- the venom had to work its way out of my system, so everyday i would wake up with new pains in different places -- neck, back, legs, and finally the bottoms of my feet. it was terrible. the bite was on my face, and i woke up with a burning, throbbing cheek. it was probably the most intense pain i have ever felt in my life. when i returned to school i brought the dead spider in a jar and everyone made fun of me. that was the worst pain...

anyway. i'm glad you are starting to feel better. it's a fitting story for october...

From Bret on Tue, Oct 11, 2011 at 12:05:11 from 64.128.133.66

Wow - sorry to hear that. Hope it doesn't keep you from your Grand Canyon run.

From Steve on Tue, Oct 11, 2011 at 12:18:30 from 184.224.164.251

What the heck?! That is insane! Don't tell my kids or they will never sleep at your house again, lol! Time for some pool running..

From dugco on Tue, Oct 11, 2011 at 12:34:53 from 199.44.94.193

Wait! This could be good... can you say spidey-senses!?

Sorry. Did they do anything or recommend anything for you to do directly at the bite location? Tissue necrosis (think big ugly lesion) is common with some spider venom. Take it from your toxicologist/biologist, go above and beyond what they recommend in this instance - nuttin to play with.

From Rob Murphy on Tue, Oct 11, 2011 at 12:51:53 from 205.127.70.66

Doug - other than redness and soreness, I have no symptoms like that around the bite area. Most all the symptoms are in my legs. My knees feel like they are about to explode.

From Wesley Hunt on Tue, Oct 11, 2011 at 18:05:02 from 198.8.4.24

Living is preferable to dying...certainly the understatement of the day. Hate to hear your going through this. Different folks in my family, including my brother, have been bitten by spiders, and it can be pretty rough. But you're a tough guy. After all, you're an elite distance runner.

From MarkP on Tue, Oct 11, 2011 at 19:13:38 from 97.117.127.158

Wow! I know its painful, but what a story to tell you great grand kids some day..."back in my day you would get bit by spiders and liked it."

From Teena Marie on Tue, Oct 11, 2011 at 19:19:40 from 174.27.200.245

I just left a message on the exterminators machine. Seriously.

DANG!!!

Feeling any better this late afternoon?

From Jon on Wed, Oct 12, 2011 at 22:05:58 from 74.177.82.194

Holy cow, talk about a unique adventure. Not that unique equals good, but wow.

From Mark on Thu, Oct 13, 2011 at 14:11:29 from 24.129.132.78

Ouch! That is a very bizarre reason to miss a run. Hopefully you feel better as soon as possible. I think venomous spider bite is a legitimate reason to miss a run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Chalk up another zero for me. Legs too achy and sore from the spider assault.

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

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

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

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 easy miles. Plus 100 push-ups. 100 sit-ups, core stuff.

I'm reading a great book right now called "Iron War" by Matt Fitzgerald. It's the story of the historic 1989 Ironman duel between Dave Scott and Mark Allen. That race was probably the best mano a mano race ever run with the possible exception of the Salazar-Beardsly duel at Boston. Fitzgerald is a really good writer which makes this much better than your run-of-the-mill sports book.

Scott and Allen have both sued Fitzerald and Velo Press for publishing this book claiming defamation or libel or something like that. Honestly, I don't see it and I think the two are more than a little thin skinned. So far, the book has increased my admiration for both of them and the controversy just made me want to read the book more. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Sat, Oct 15, 2011 at 23:19:42 from 67.182.226.25

Those guys were amazing. They put up times at Kona in the late 80's and early 90's that rival the times of today. Incredible considering the advancements made in bike technology and nutrition science.

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.750.000.000.0020.75

AM: Easy run at about 8 minute pace.

PM: 14.5 miles on the trails at Alta. Slushed through a lot of snow up at the top and finished in a cold rain. A tough run but a good run. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Holt on Mon, Oct 17, 2011 at 16:16:14 from 204.113.55.41

Just saw that you are Grand Canyon'ing it soon - when?

From Rob Murphy on Mon, Oct 17, 2011 at 17:32:24 from 205.127.70.66

This Saturday. Want to join us.

Three days after the state meet.

From Holt on Tue, Oct 18, 2011 at 13:46:12 from 204.113.55.41

Got your message - I;ll have to check with the wife. I don't know how she'll feel after I ditch her for the next couple days! But I've been wanting to do it for a long time.

From Rob Murphy on Tue, Oct 18, 2011 at 16:01:18 from 205.127.70.66

My respect and awe of you would know no bounds if you decided to do a 48 mile R2R2R at the last minute.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Three easy miles. Weights/core stuff

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

11.25 miles around Sugarhouse.

State cross country meet is tomorrow. My favorite and least favorite day of the year. Kind of a love-hate thing. Both of my Alta Hawk teams are solid and competitive this year. We'll see how it all turns out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Tue, Oct 18, 2011 at 22:58:38 from 24.10.191.18

best of luck to your teams tomorrow. i'm heading to SP around 1pm -- i'll be cheering for them!

From Jake K on Tue, Oct 18, 2011 at 23:08:19 from 67.177.21.60

I'm going to head out of work whenever no one is looking in the afternoon.... going to try for the girls race, but will definitely be there for the boys. I have my big camera packed so I'll try to get some action shots for your team.

From dugco on Tue, Oct 18, 2011 at 23:13:45 from 68.35.221.180

Good luck, coach! And may your charges run like the wind and compete like warriors... something cool like that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles in 60 minutes on the treadmill at the gym. I took the whole day off for the state meet today and since the state course is walking distance from my house, I'm going to hang around here until the bus drops my team off at the park. My assistant coach will ride the bus with the team.

Looks like our run of seven straight years with perfect weather for the state meet will continue.

My boys ran well today at the stet meet - finishing seventh, but only three points from fifth. My #1 runner, Sophomore Kramer Morton, ran 15:56 to finish 9th and win all-state honors. Then I had Tyler Ross in the low 16's and my #5 runner came through in 17:05. Usually those times are good for third or fourth place, but Utah cross has become so dang fast...

My girls finished sixth which was a bummer. Had about a 3 minute spread between #1 and #5 which ain't good. Freshman Whitney Paskins laid everything on the line to win, but ended up with 3rd. Can't fault her for that. Senior Carolyn Webber, who has been money in the bank all season, ran 19:14 to finish 11th. I have so much admiration for her as a runner and as a person.

I'm drained. Oh, good to see Jake and Andrea from the blog out cheering for my team. I really appreciated that.

Now to focus on my Grand Canyon Rim-to-Rim-to-Rim run with my buddy Steve Anderson on Saturday. Gonna head down in Steve's RV on Friday and do the run on Saturday. Last year's run with Jon and Cody was so great that I can't wait to share it with someone else.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Wed, Oct 19, 2011 at 13:08:06 from 65.116.116.6

Good luck today!

The day you go to the gym is the first day in two months that I didn't go to the gym before work. I don't know what that means.

From jtshad on Wed, Oct 19, 2011 at 16:22:45 from 204.134.132.225

Good luck to your teams!

From Steve on Thu, Oct 20, 2011 at 11:04:13 from 76.27.108.183

Wish we lived in SLC and could go to a few meets. High school XC is one of my best memories ever.

From jtshad on Thu, Oct 20, 2011 at 11:09:54 from 204.134.132.225

Have a great trip, sorry I had to back out but I really feel that I was not ready for the run and have a Dr. appointment on Friday to see what is up with my gut.

From dugco on Thu, Oct 20, 2011 at 11:45:56 from 199.44.94.97

Good job at the meet. I hear ya on the speedy kids these days. Someone posted at the Florida milesplit site that four years ago there were a total of 20 boys sub-16 in FL, and already this year there are more than 40. Gotta love it.

Good luck with R2R2R - crazy fools!

From Jake K on Thu, Oct 20, 2011 at 11:49:56 from 155.100.226.53

Rob I was able to get a handful of pictures of your girls finishing the race, then my camera batteries died, so I didn't get any of the boys. I'll upload those and send them to you tonight.

Have fun at R2R2R this weekend!! I hope this becomes an annual thing because I think I have Andrea convinced that its a great idea and we should do it (and/or the Trans-Zion run) next year.

From Andrea on Thu, Oct 20, 2011 at 19:18:10 from 72.37.244.100

I'm amazed at how FAST Utah high school cross country is. What a great atmosphere too.

You should definitely try to send a few of your kids to Foot Locker - that's an experience they will never forget. A few stand-out performances on your team as well! I have to say, little Kramer is so cute. You could tell he was super embarrassed by your puberty comment! haha

FYI - Jake has not convinced me of anything regarding R2R2R. I'm willing to join in for the after-party food binge. Have fun this weekend!

From Jon on Thu, Oct 20, 2011 at 22:42:20 from 74.177.82.194

Andrea, you definitely gotta do R2R or R2R2R. Run of a lifetime.

Have fun and be careful, Rob. Don't run suicidal-y fast down the north rim in the dark or anything- that was soooo last year! Remember, keep eating and drinking and take 1 s-cap per hr.

From Bret on Fri, Oct 21, 2011 at 00:44:42 from 64.132.156.74

Congrats on the Cross teams Rob - well done!.

Enjoy the R2R2R - and be safe. Save some energy to show me how its done next year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.000.000.004.00

Nice, easy shake-out run. 3 miles, generally easy, but with 4 x 1/4 mile at 6 minute pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Oct 20, 2011 at 22:57:39 from 67.177.21.60

Good luck closing sub 6 for the last mile of R2R2R! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day before R2R2R II.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Grand Canyon R2R2R II (51 Miles) 13:00:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.000.000.000.0051.00

For the second year in a row, I ran the Grand Canyon from the North Rim to the South Rim and back in one day. Last year I did the run with Jon Allen and Cody Draper and it was definitely an extreme baptism into the world of ultra trail running. I'm not sure why, but as soon as I finished last year, I began thinking about doing it again.

This year I did the run with my good friend from the blog, Steve Anderson. We planned to go down together last Friday in Steve's huge RV, do the run on Saturday, and come back on Sunday. At the last minute, my wife Ann decided to go and to bring our kids. So the three of us went down with my two kids along with Natalie and Shelby, Steve's kids. Our kids are about the same age and are good friends, so that worked out well.

The run this year was 51 miles since we had to start and finish at the North Rim Campground instead of the North Kaibab trailhead. Didn't seem to matter at first, but the last mile and a half really sucked!

We got started at 3:30 AM, Arizona time and made it to the South Rim in about 5 and a half hours. Encountered a lot more R2R2R runners than we did last year including a gay couple from Germany. You're probably asking "why is that relevant"? For no other reason other than it amused us at the time because of their cute little matching R2R2R running outfits. At that point in the run, anything that makes you smile is appreciated. We spent more time this year chatting with fellow runners than last year and I really enjoyed finding out about them. It's also fun comparing your relative levels of fatigue on the way back and Steve and I generally felt like we looked better than the other runners. Some we were genuinely worried about.

Saw more wildlife this year. Fall colors were better this year as we did it a couple weeks later than last year. Weather was about the same. Busted my rear end twice descending the Bright Angel Trail this year. No falls last year. I was probably concentrating more last year - not wanting Jon and Cody to make fun of me or be unnecessarily worried about the 46 year-old trail running newby they brought along. So I was pretty banged up at the end of this year's run.

The climb back up North Kaibab was just as brutal as last year but a little colder and more windy. Had to put on my jacket. Lot of walking here and lots of good conversation. I thought that trailhead was never going to appear. Steve and I did a little more whining than Jon, Cody, and I last year! Interesting observation - once reaching the trailhead, we were technically done with our run. However, we were still 1.5 miles from the campground. We actually ran most of the way back along the relatively flat, paved road at about a 9 minute pace. Weird because we felt mostly unable to run on the last 4 miles of the trail. Good to know I can continue running past 50 miles if the terrain is fairly sane.

Got back to the campground just as the sun was setting. Probably ran about the same time as last year, but both our Garmin's petered out on us so I'm not really sure. Ann and the kids had a great fire going at the RV and she made us a pile of French Toast and sausage which was really good. So, yeah, French Toast, sausage, and a frosty cold beer. Nice!

Unlike last year, I'm not feeling a compelling urge to do it again. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Oct 24, 2011 at 15:22:06 from 204.134.132.225

Great job, I really wish I would have been feeling well enough to join you guys...well maybe not after reading your report.

You two guys are truly amazing, I am glad you had a good time and that Anne and the kids joined you. Good to hear you made it through the run safely (well, mostly).

From Wesley Hunt on Mon, Oct 24, 2011 at 17:12:22 from 198.8.4.24

Sounds like a really good time, Rob. Congrats on grinding it out and finishing strong.

From Steve on Mon, Oct 24, 2011 at 19:19:17 from 76.27.108.183

Great weekend! I'm planning the next one.

From Jake K on Mon, Oct 24, 2011 at 22:33:19 from 67.177.21.60

Sounds like an awesome day, Rob. I can't imagine a better place for a 50 miler!

I know there is lots of water along those trails... but I'm curious about what your food strategy was... did you eat "real" food or stick to stuff like gels? I think I would just pack about 10 snickers bars :-)

From Jon on Mon, Oct 24, 2011 at 23:25:55 from 74.177.82.194

Very glad to hear you survived it and had a good time. No pictures on the report, though? That's the whole point of the R2R2R, right? And yes, running uphill when tired is much more difficult when flat. I bet you enjoyed sleeping at the finish, too, rather than driving back till 4 am.

You probably saw a lot more runners since you did it on a Sat this year, rather than a Monday last year.

From Cody on Tue, Oct 25, 2011 at 10:36:36 from 63.161.193.100

Glad you had fun and were safe, even if you were a bit clumsy. I am with Jon, where are the pictures? I would say that you are now a trail veteran.

From allie on Tue, Oct 25, 2011 at 16:58:18 from 24.10.191.18

what a neat thing to do. sounds like it was a great time. congrats on round II.

From Bret on Wed, Oct 26, 2011 at 03:52:12 from 64.132.156.74

Nice report Rob - glad you guys had a good time and came out so well. Congrats to both of you.

From Teena Marie on Mon, Nov 28, 2011 at 11:17:29 from 155.99.167.98

Sitting in class -- definitely should not be on the blog -- but out of nowhere the thought came into my head, "Hey ... I wonder if Rob ran the R2R2R again."

So, of course, I snuck on here. I am looking straight ahead at the powerpoint, so no judging if there are typoes!!

A HUGE congrats!! I know you are dreaming about doing it again next year ... but I think it is a must ... and I think you and Steve need matching outfits. No worries, I will come up with something spectacular for you two!!! ;)

Congrats again!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I'm still really sore from Saturday. For the rest of October and most of November, I am going to rest and cross train. Looking forward to it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Oct 25, 2011 at 08:39:32 from 69.20.183.178

Good idea, I am thinking I am going to be on the same track. My run this morning sucked. It may be time to change things up and rest.

From Fritz on Wed, Oct 26, 2011 at 17:54:49 from 65.116.116.6

My PT has dictated 2 days of swimming for me. I am looking forward to the different scenery, i.e. instead of watching numbers on the wall I get to look at a black stripe for an hour.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Continuing with the rest to relaxation to recovery mode (R2R2R).

I crack myself up! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Oct 26, 2011 at 17:30:20 from 155.100.226.53

Wow, 1000 clever points for that one!

From Jon on Wed, Oct 26, 2011 at 22:37:21 from 74.177.82.194

And 1000 cheesy points.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four easy miles on the treadmill.

Two miles of ellipticalling.

100 push-ups.

100 sit-ups. 

Hot tubbing. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Oct 28, 2011 at 20:32:36 from 67.177.21.60

Part 5 sounds the best.

You should come run w/ us tomorrow morning!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

4.25 miles easy in the AM.

Off to work now to grade some essays and submit final grades for the quarter. 

PM: Walk to gym, easy mile on the treadmill. Weights. Walked 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
7.250.000.000.007.25

Just a nice run on a beautiful Fall afternoon. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Oct 30, 2011 at 20:47:58 from 24.10.191.18

the weather is about as perfect as it can be right now. glad you got out to enjoy it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Was going to run over lunch today but decided to go to In-N-Out Burger instead. Double Double, large fries, strawberry milk shake.

 PM: After school and before the halloween festivities begin, I managed to squeeze in a nice trail run in the gully with Tyler and Kramer - my two boys who are headed down to Mesa in 3 weeks to run NXN.

Nice run, 70 degrees, ran shirtless for probably the last time. Slushy rain/snow mix tomorrow.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Wed, Nov 02, 2011 at 20:35:34 from 24.10.191.18

good lunch.

From James on Wed, Nov 02, 2011 at 20:43:04 from 71.213.49.233

Are you bringing any kids to our place on the 12th?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Some easy treadmill running to warm-up and cool-down plus weights.

Lifted hard. I have discovered that I'm getting old. I have been consistent enough in my workouts over the past three years so that I can notice subtle differences. I'm not saying that I won't ever be able to establish another post-40 PR, just that it's going to be harder and I'm going to have to pick my races well and do a better job balancing training and racing.

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Comments
From Steve on Wed, Nov 02, 2011 at 23:09:45 from 12.229.184.2

If you get to wondering again if you are old, just call me. I'll confirm your advancing ancientness.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Total inactivity 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
6.750.000.000.006.75

6.75 on the treadmill at 8.3 mph.

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

Two easy miles on the treadmill with some hard strength training in between over my lunch "hour".

I have some thoughts on weight training and strength training that I want to throw out there. Particularly as it relates to the Masters runner.

I never did any strength training when I was in college or in my 20s or 30s. About 3 years ago, I added weights and a lot of body weight strength training to my training. I did this as an experiment at first, but I continued it because I loved the way it made me feel. For example, I haven't had a back ache in about 3 years. In my 30s (I'm 47 now), I had chronic back pain and I generally chalked it up to aging. Funny!

As far as running goes, I reasoned that a loss of muscle mass and the corresponding loss of speed and power was a big contributor to slower times after 40. If we loose about a half % of muscle mass/year after 35 and close to 1% annually by about 55, can't weight training counteract that? At least for a while?

 So I would generally say that weight training is more important to the Masters runner than it is for youngsters. I remember way back in 1980 when I was in 9th grade, reading an interview in Runner's World with fitness pioneer Jack LaLane. I remember him saying that he admired the achievements of marathon runners like Bill Rogers, but he wouldn't concede that they were fit. "What if we could add 20% to Bill Rogers overall strength from head to toe without adding significant weight?". His reasoning was that Rogers would be a much better runner.

I also believe that strength training helps my aging body stand up to the rigors of hard training better and builds bone density which makes it much less likely that I will suffer through things like stress fractures. I personally have a hard time training above 70 or 80 MPW consistently because my body just gets that general beat-up feeling. I think strength training helps me avoid that.

It's also great for those of us with excess flab. Weight training gives a superior metabolic burst to running.

I'm conscious of the idea that any excess weight/bulk can be detrimental. However, the older you get, the less likelihood there is of that and lots of mileage makes it unlikely for any of us.

Anyway, I'd appreciate any thoughts about anyone's attitude towards strength training.

More running this afternoon - not sure how much more. My daughter has started running and wants to do the Beat the New Year 5k. So I'm running with her some. Fun. 

 

PM: 100 floors on the stair master and 6 miles on the treadmill 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Nov 04, 2011 at 15:49:11 from 155.100.226.53

Lots of great points here Rob. I think your thoughts on this subject are right on the money. While its impossible to stop the "again process" you can definitely change the rate at which it happens. I agree that strength training is really crucial to maintaining muscle and keeping bones strong.

My dad is 56... he still lifts weights about 3 times a week... nothing too hard... but he does it to keep his muscle mass from going away too rapidly.

I know personally, when I am training like I am right now, there are only so many hours in the day, and I'm unwilling to add in anything that will take away time from the actual running. But there is a huge benefit to it - that's why so many elites (even the young guys) do it. I'm hoping to incorporate some new stuff into my routine this winter in hopes of being more explosive, leaner, and faster next year.

From Rob Murphy on Fri, Nov 04, 2011 at 16:16:56 from 205.127.70.66

I agree Jake. If I were your age and a sub-elite runner seeking to be elite and I was choosing between 100 mpw and no strength training and 80 mpw with strength training, I'd probably go with the former.

But I think an 80 year-old runner (I know, and extreme example) would actually be better off with a 50-50 mix of running and weights.

From JG on Fri, Nov 04, 2011 at 16:32:29 from 71.59.27.33

Thanks for the reminder I need to incorporate strength training this winter! My high school soccer coach used to insist we did weighted toe raises. Just thinking about it logically ... I don't know how doing even just that one exercise could do anything but make one faster!

From Rob Murphy on Fri, Nov 04, 2011 at 19:31:00 from 76.27.122.13

JG - Yes! I think toe raises are the best way to avoid a whole host of lower leg problems as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Beautiful run around Sugarhouse Park after about 5 inches of snow. I think the view from the West side of the lake towards Mt. Olympus after a fresh snow is one of the best postcard views in Salt Lake City. I remember being awed by the beauty of this state when I moved here in 2002. Now I sometimes need to remind myself to be awed. It's worth it though.

I'm really starting to feel good after my weeks of reduced mileage. I'm going to keep in the 40 mpw range for the next couple weeks though. I want to feel completely recharged - mentally and physically.

My mighty Furman Paladins defeated #3 ranked Appalachian State today. This continues their trend this year of beating the good teams on their schedule and loosing to the crappy ones. Florida Gators next week. We'll see how tiny little Furman matches up. 

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Comments
From Jake K on Sat, Nov 05, 2011 at 20:32:35 from 67.177.21.60

Olympus always looks amazing when covered in snow. I don't think I'll ever get sick of how amazing it is to live right at the base of the Wasatch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: Nice 8 mile run in about an hour.

I've been tracking my buddy Bret throughout this morning in the NY Marathon. bret.fastrunningblog.com. He's trying to break 3 hours for the first time at age 45. This is agonizing! He's right on pace at 22 miles but slowing just a wee bit. 6:56 FOR MILE 22! He was 1:29:10 at the half. I'm stressing over this more than my own races! 

 Update - Bret has to run a 19:54 for the last 5k. I think he's going to run 3:01. I HOPE I HAVE TO EAT THESE WORDS !

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Nov 06, 2011 at 12:40:16 from 24.10.191.18

go bret!

From Bret on Sun, Nov 06, 2011 at 17:38:48 from 64.202.58.3

Rob - thanks for posting all of that :)

I was on course...until I wasn't...full race report is posted on my blog. I really thought I had it at mile 18 and even had a fleeting hope of getting it back at 21, but it didn't happen. Happy about how I went about it, at least for most of the race. I think I let myself get anaerobic around 19 without realizing it until much later - the marathon is just not very forgiving for stuff like that.

From Jon on Sun, Nov 06, 2011 at 20:43:45 from 74.177.82.194

So when are you doing NYC?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Zero easy 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
7.000.000.000.007.00

Seven miles on the treadmill at 8.5 mph.

Hope to get in some lifting this evening between the kids homework, Abby's math tutor, and Andy's swimming lessons. 

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

Three miles on the treadmill plus some really hard lifting. I'll be sore everywhere tomorrow.

Finally got our car fixed today. For the last couple years the electronics (it's a 2007 Hyundai Veracruz) have been completely psycho. Since Hyundai has this 100,000 mile warranty, we've had it in  the shop a bunch of times and they can never get it fixed. We have just chalked it up to demon possession. Well, turns out after Ann got rear ended a couple years ago after dropping me off at the Salt Lake Half starting line that the body shop jammed some wires up where they aren't supposed to be and the exhaust system burned through them. Anyway, the guy finally figured it out today and now it's fixed. Happy day! Now I'll have seat warmers this winter.

I'm feeling really good and can't wait to get back to some serious running. But I'm going to wait a little while longer. 

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Comments
From Jon on Wed, Nov 09, 2011 at 21:26:15 from 74.177.82.194

Nothing like electric problems in cars...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

7.25 miles on the treadmill at the gymnasium plus a bonus half mile with Abigail Pumpkin Pie around the neighborhood.

Happy veterans day tomorrow to any veterans on the blog and thank you for your service.

How many military people are on the blog? I know of Colby Park at colby.fastrunningblog.com. Lets send him many thanks. 

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

Nothing 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

9.5 on the treadmill this morning. Started at 8 mph and worked up to 9.1 at the end.

HUGE event in our neighborhood! A new Chick-fil-A opened and so Abby and I went there for breakfast after I ran. Had me a chicken biscuit and a cup of coffee. Pretty good coffee. Then came home, grabbed the chuck-it and exercised the dog for a while at the park.

Cold, blustery day here in Salt Lake. 

 

PM: Mile warm-up. Weights 

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Comments
From Jake K on Sat, Nov 12, 2011 at 13:19:42 from 67.177.21.60

You chose Chick-Fil-A over an elite 5K race that was taking place in your neighborhood at the same time?

Probably a good call :-) Andrea is jealous!

From Andrea on Sat, Nov 12, 2011 at 13:21:39 from 67.177.21.60

How have you become an elite masters runner with this kind of attitude, skipping our 5k for Chick-fil-a?

From Rob Murphy on Sat, Nov 12, 2011 at 15:27:23 from 76.27.122.13

I'm avoiding racing or anything that might be called hard running. Plus it was cold out. I'm up to 265 pounds.

From Fritz on Sat, Nov 12, 2011 at 15:46:55 from 173.10.22.170

I understand. Rob purposely goes to the gym on the days I don't. I would love to see a 265 pound guy run 9.5 miles at a 9 mph pace. Are you going for the double clydesdale world record?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 easy miles around Sugarhouse. Pretty sore and achy from yesterday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sun, Nov 13, 2011 at 21:44:41 from 74.177.82.194

Was that trip to Chick-fil-a really bad enough to make you sore?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Probably going to take 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
8.250.000.000.008.25

8.25 miles in 62 minutes.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Nov 16, 2011 at 17:07:24 from 98.71.177.166

You can go do the Grand Canyon again with Clyde this weekend...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

200 floors on the stair master in about 30 minutes

4 miles on the treadmill in 28 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
10.000.000.000.0010.00

Really busy day at work as I have our School Community Council meeting tonight at 6 and the debut of our drama departments musical this evening at 7. I did manage a nice treadmill run (thankfully there is a 24 Hour Fitness about a mile from school) of 10 miles in 70 minutes. If you're doing the math, that averages out to approximately 7 minutes/mile.

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

Snuck out at lunch for a quick 5.5 miles before our supposedly big storm hits this afternoon.

It's looking like I might break 40 miles this week. 

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

On the treadmill at 8.4 mph.

Had a nice birthday dinner for Abby last night at a Japanese steak house up in Clearfield with Steve Anderson and his girls. It's so much fun watching kids at those places with the onion volcanos, egg juggling, and launching shrimp into your mouth.

Taking Andy up to story time at the King's English bookshop now.

Oh yeah... my running. I'm starting to feel good and ready to ease back into some serious training. Started to feel a nice, zippy stride the last couple days. I've pretty much decided that I'm going to look at Paul Peterson's blog from last year from before Boston and copy everything he did. Only adjust everything slower for an old guy.

I'm really hoping for a sub - 2:40 at Boston. With any luck, the conditions will be identical to last year.

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Comments
From Jon on Sat, Nov 19, 2011 at 13:21:51 from 98.71.177.166

Copying Paul is always a good idea.

From Rob on Sat, Nov 19, 2011 at 13:24:23 from 204.15.86.95

Humm, Boston. Maybe next year when I'm an old guy too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Two miles in a circuitous route to the gym.

Heavy lifting.

Two miles in a circuitous route back from the gym.

For all my students/runners who are reading this, "circuitous" is a good ACT word. It means "in a round-about or indirect way". You can thank me when you get into Salt Lake Community College. 

Only two days of work coming up this week and then five days off for Thanksgiving. One of the things I'm most thankful for is my five days off for Thanksgiving.  

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Comments
From allie on Tue, Nov 22, 2011 at 12:06:49 from 161.38.218.168

i always appreciate a good ACT/hangman word. thanks.

i am also thankful for my upcoming five days off...

From Jon on Tue, Nov 22, 2011 at 19:04:04 from 74.177.97.245

Amen on the time off!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Pretty hard cross training today.

250 floors on the stairmaster in 40 minutes. I never thought I could sweat that much.

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 mile trail run in the gully at lunch. One of the most beautiful days in a while and all the trails were snow free.

Weird thing happened. A coyote hopped onto the trail about thirty or forty yards in front of me and started running. He stayed about the same distance in front and would look back at me from time to time. almost like he wanted to play. Went on like this for about two minutes before he ducked back into the brush.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Wed, Nov 23, 2011 at 16:43:35 from 12.198.166.131

I've had them do that too, running out in the fields around Denver. That's pretty cool. It's like they want to play

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

am: Easy five miles around Sugarhouse Park.

 pm: Eight more easy miles around Sugarhouse. Got to earn that turkey. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Nov 24, 2011 at 12:36:31 from 96.32.4.123

Holiday doubles are the way to do it.

I just noticed your profile comment that you once ran the last mile of a marathon in 21 minutes. It made me feel better! :-) Happy Turkey Day!

From Andrea on Thu, Nov 24, 2011 at 12:45:52 from 96.32.4.123

Yeah, thanks for a putting a little perspective to Jake's "epic blow-up".

I have to say I'm a little more worried about earning the pies, cookies, and candy than the turkey!

From Rob Murphy on Thu, Nov 24, 2011 at 21:59:55 from 76.27.122.13

I really did that at Top of Utah. I hit 25 miles in something like 2:38 and then finished in 2:59. Hamstring cramp about 300 yards from the finish. I couldn't move - I literally went down like someone shot me and it was something like ten minutes before I could even walk. It's funny now. Not then though. You have no idea how much rage was coursing through me watching dozens of people pass me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

am: 2 miles on the elliptical and a hard weight/strength workout.

Andy and I went to the park after and threw the ball for Summit for about a half hour. I figure he did about 20 x 200 in about 15 seconds. Panted about a gallon of dog drool in the back of my car on the way home.

Will run later... 

pm: Nice seven miler in the late afternoon. A little sluggish though - too much blood going towards digestion.

 

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 on the treadmill starting at 8.4 mph up to 9.4 at the end. It was nice enough to run outside but Ann worked last night and is sleeping today so I had to take advantage of the child care at the gym.

Got cupcakes and coffee afterwards with the kids and then went to the Red Balloon Toy Store.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, Nov 26, 2011 at 08:36:15 from 74.177.97.245

Do you have a treadmill at home, or do you go to a gym?

From Rob Murphy on Sat, Nov 26, 2011 at 09:40:44 from 76.27.122.13

I have a pretty nice treadmill at home but I cracked the deck on the thing and haven't felt like spending the $ to get it fixed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Nice early morning run around the Foothill/Millcreek loop. Cold, low 20s, but no wind and clear. First morning run in a while in which I got out early enough to watch the sun come 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
9.250.000.000.009.25

I went running today and really enjoyed it. It felt so easy - almost like I've been doing it for 33 years.

I might make this my new hobby. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, Nov 28, 2011 at 20:37:10 from 74.177.97.245

Nah, take up hunting instead. Or stamp collecting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.250.006.25

6.25 miles on the treadmill at the gym with 9 x 1/4 mile at 5:56 pace mixed in. They had the heat cranked up and it was sweltering hot.

Just trying to mix in a little bit of faster running to ease back into some real training. 

Been thinking about updating my information over to the right there. So y'all can be anticipating that. 'Bout to roll out the 2012 plans and goals in case the Mayans are wrong and the world don't end. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From ACorn on Mon, Nov 28, 2011 at 13:59:38 from 68.66.168.22

Great race report haha! I thought maybe you did some insane trail run in 17 hours and 44 minutes a la Crockett but then I read the title.

From Jake K on Mon, Nov 28, 2011 at 14:01:16 from 155.100.226.53

I now classify you as "local elite"

From allie on Mon, Nov 28, 2011 at 14:26:15 from 161.38.218.168

so you work at mt. nebo?

From Jake K on Wed, Nov 30, 2011 at 17:18:01 from 155.100.226.53

I can't wait until you unveil the 2012 schedule, and then read the subsequent letsrun discussion about it.

Your tales of the kindness of Duluth locals, along w/ the fact that they are pulling out all the stops for the USA 1/2 champs, has been enough to already convince me that Grandmas will be the place to be in June.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Nothing 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
0.000.000.000.000.00

Nothing again. Ambushed by work and family stresses.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.001.250.0014.25

14.25 miles on the treadmill at 8.2 mph with 5 x 1/4 mile at 6 minute pace towards the end. Up at 3 am to get this run in so I could finish, eat, shower, and be at my desk by 7 am to help a struggling student. Bright, eager kid who can't seem to get my tests.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Dec 01, 2011 at 11:42:16 from 155.100.226.53

That is some commitment Rob. Way to squeeze in some time for a shower.

From Steve on Thu, Dec 01, 2011 at 12:05:07 from 12.200.234.20

That's an early morning, dang..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

11.25 mile jaunt around Sugarhouse with my nifty new Garmin 405 which I was forced to buy because I lost my 205. I'm not sure why I say "forced" as I managed to run for 30 years without one but y'all know how it is. Anyway the thing is a demon possessed device and I hate it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Dec 03, 2011 at 12:57:28 from 67.177.21.60

Are you sponsored by Garmin?

From Steve on Sat, Dec 03, 2011 at 18:48:58 from 66.87.64.186

i agree, I hated the 405. Took it right back. The 310 is the best antannae, the 610 is the best all around. Garmin just sent me a new one with the new updates and case since I complained about the old one. Very nice companya!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Twelve miles along the Jordan River with Jake, Andrea, Allie, and Fiddy and part of the way Emily Jamison. Cold, but nice, morning and good conversation.

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

Easy run around Sugarhouse and up to Foothill. Cold, feels like snow but it isn't.

I'm having waffles with blackberries now and a cup of coffee. Heading to church in an hour where the kids are practicing for the Christmas program. Andy is an elf. There shouldn't be elves in a church Christmas program should there? Let's see, there was baby Jesus, Joseph, Mary, the Three Wise Men, barn animals, maybe a little drummer boy. Nope, no elf.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Dec 04, 2011 at 14:11:31 from 67.177.21.60

I was always one of the 3 kings in my church's xmas play. My grandma always wanted me to play Joseph, but I never wanted a speaking role.

I think its awesome that Andy gets to be an elf! Someday he can play Frosty the snowman

From Teena Marie on Sun, Dec 04, 2011 at 14:20:01 from 174.27.201.172

When I was 8 years old my family was SUPER poor (seriously, I was the oldest of 7 kids and my parents were only 25 at the time ... that's right, 7 kids by the time they were 25). Anyway ... one Christmas Eve (I kid you not) an elf came knocking on our door. At least it looked like an elf ... pointy ears and all, delivering a turkey and garbage bags full of wrapped gifts. My parents still have no idea who it was. Anyway, this elf brought presents to all of us children! (My parents later told us that that year they had made dolls out of old socks for us girls and the boys wooden elastic guns, but that is all they could afford that year.) I still remember that night very vividly. It was magical. So yes, in my opinion, there are absolutely elves in the real Christmas story.

From ACorn on Sun, Dec 04, 2011 at 14:25:46 from 24.2.76.146

It has been a while since I've read the New Testament, I need to double check but I'm pretty sure you're right. No elf. Haha

From Rob Murphy on Sun, Dec 04, 2011 at 14:33:05 from 76.27.122.13

Jeez Teena, that sounds like a Little House on the Prairie Christmas! Laura getting a doll made out of a corn cob and all.

When I was a kid, my dad was a cop in Los Angeles and he had a co-worker who had something like nine kids. Once, after the birth of one of them, my dad asked him how he afforded all those kids on a cop's salary. Easy he said - you just add another cup of water to the soup!

Thanks fore sharing that. I really enjoyed it.

From Rob Murphy on Sun, Dec 04, 2011 at 14:41:32 from 76.27.122.13

Jake - that's totally in character if you read Sheehan's "Running and Being". You're just an introverted ectomorph.

From Wesley Hunt on Mon, Dec 05, 2011 at 17:37:24 from 198.8.4.11

No issues with elves as far as I'm concerned. After all, who doesn't love elves? Isn't Legolas everyone's favorite Lord of the Rings character?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.503.000.000.0011.50

11.5 on the treadmill at the Sandy 24 Hour Fitness. The Sandy 24 Hour Fitness is totally different from the Sugarhouse 24 Hour fitness. It has Lifefitness Treadmills which is better. The treadmills mostly work. There is more space between each treadmill so you don't feel like you are running on top of the person next to you. The whole gym is bigger with about one tenth of the people. The locker room is spacious.

Did most of the run above 9 mph with the last mile in 5:56.

Now I'm home with the family and positively giddy about the new Hawaii Five-0 on tonight! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Dec 06, 2011 at 08:40:08 from 98.71.184.216

So Sandy is better than Sugarhouse? Which is closer?

From Rob Murphy on Tue, Dec 06, 2011 at 11:01:54 from 205.127.70.66

The Sugarhouse one is about a mile from my house, the Sandy one is a mile from my work. So it works out well. Sometimes I can go to the one in Sandy during my lunch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned day off. Ate a lot of cherry pie though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Wed, Dec 07, 2011 at 15:54:54 from 199.44.94.151

Well done. My cross training index suggests that you should receive credit for two miles per slice of cherry pie. Four miles per slice if a la mode.

From Rob Murphy on Wed, Dec 07, 2011 at 15:57:04 from 205.127.70.66

Indeed it was a la mode!

From Mark on Thu, Dec 08, 2011 at 09:46:51 from 24.129.132.78

Did you share the pie with anyone else?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.689.330.000.0011.01

Treadmill run. 

9.33 miles in 60 minutes. Kinda getting a little faster. 

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

I took a personal day at work today so that I could go to Andy's "Holiday" program at school. Based on the songs they sang I would say that holiday is Christmas. Of course with all kindergarten programs it was off the scale on the cuteness meter.

Still left me with plenty of time to get in a noon run at Liberty Park. My legs appreciated the soft path. 13.25 miles averaging 7:20 pace. Perfect sunny day. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Thu, Dec 08, 2011 at 19:11:43 from 209.235.31.148

Did you actually say "cuteness meter"? Is Ann updating your blog for you today?

From Steve on Thu, Dec 08, 2011 at 19:12:40 from 209.235.31.148

BTW, winterizing the RV and found a headlamp under a seat. LL Bean. Is that yours?

From Rob Murphy on Thu, Dec 08, 2011 at 19:53:46 from 76.27.122.13

It was pretty damn cute.

There. I made up for it my cussing.

Yes, that would be mine.

From Jon on Thu, Dec 08, 2011 at 20:21:24 from 98.71.184.216

-1 on manliness.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

One mile at lunch plus weights/strength training. Hopefully I'll get a run in later.

 Just did an easy five around the neighborhood this evening. Ran into Jake K on his run home from work and we ran together for a little over a mile.

Meeting a group on the JRP tomorrow for 12-14 miles then breakfast at Over the Counter.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Laputka on Sat, Dec 10, 2011 at 01:02:33 from 98.202.142.68

Over the Counter? Never heard of it, checked it out online, looks like a great little place. Reminds me of Bill & Nada's. I will check it out for sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles averaging 7:17 along the JRP with a good group of folks. This sport is almost always better in groups!

Sore all over from the weights yesterday. 

Great breakfast after at the Over the Counter Cafe. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Dec 10, 2011 at 15:50:42 from 67.177.21.60

Nice run this morning Rob. Agree with you on how much easier (and more fun) this can be when you have a group like we did this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles around the outside perimeter of Sugarhouse Park. Have to take advantage of our freakishly snowless winter to run on grass/trails.

Things me and the kids did today while Ann slept after working last night...

1. Watched "highlights" of the Republican debates last night.

2. Went to church.

3. Went to Einstein Bagels for bagel dogs and coffee.

4. Browsed around The King's English Bookstore.

5. Did laundry and cleaned the basement.

6. Played a lot of Angry Birds. 

7. Played with the dog. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Mon, Dec 12, 2011 at 12:23:25 from 72.37.171.52

You are such a cool dad.

From Wesley Hunt on Wed, Dec 14, 2011 at 16:37:06 from 198.8.4.10

Sounds like a perfect day with the exception of #1...painful, really.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Really easy run on the treadmill. Feeling a little achy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Yikes! The alarm rang at 3:20 this morning so I could get in a decent run before work. The schedule will preclude any more running today.

Little dusting of snow as I left the gym. Maybe enough to clear out our gunky air? 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Dec 13, 2011 at 11:27:04 from 155.100.226.53

The air didn't taste like anything this morning, which is good... but we need a little wind, too

From Bret on Tue, Dec 13, 2011 at 15:21:43 from 64.128.133.66

That's an EARLY start - you must be feeling like you are back into it.

From Jon on Wed, Dec 14, 2011 at 22:52:08 from 98.71.184.216

65 deg and sunny with no pollution in Greenville today. You know you want to come back.

From Teena Marie on Thu, Dec 15, 2011 at 13:57:21 from 174.27.201.172

Are you insane?

(Rhetorical question.)

:) :) :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Nothing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.004.000.0016.00

Pretty hard treadmill run at lunch.

PM: I ran six bonus 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
9.250.000.000.009.25

9.25 fun filled miles in The Gully with some of my boys. It's really nice to run on the trails in December. The county has deposited fresh wood chip on most of the trails making them really squishy. Hard to maintain an 8 minute pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Fri, Dec 16, 2011 at 21:11:56 from 68.66.163.179

I enjoyed meeting you Saturday. I'm with you on winter trail runs...actually, pretty much anytime trail runs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Fifteen miles along the Jordan River in 1:47.

Ran with Fritz, Jake, Andrea, and Emily Bates. Every one of these people are interesting to talk to and listen to so the miles fly by. Emily and Andrea ran 10 and Jake, Fritz, and I did an extra five. Maybe running with guys like Jake and Fritz on a regular basis will make me into a 2:20 marathoner?  

In the PM I did an extra 3 just so I could hit 70 for the week. No doubt many people have noticed the disciplined and methodical way in which I have gone about increasing my mileage the last few weeks. Thank you. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, Dec 17, 2011 at 14:52:27 from 98.71.146.224

Only if you can keep up with them on their speed days!

From Rob Murphy on Sat, Dec 17, 2011 at 16:05:06 from 76.27.122.13

You mean it won't just "rub off" on me?

From Jon on Sat, Dec 17, 2011 at 16:06:24 from 98.71.146.224

Not from 1/2 mile back!

When Paul was in great shape, it was painful to run with him on any days other than his easy days. He was just too fast.

From Jake K on Sat, Dec 17, 2011 at 17:12:16 from 67.177.21.60

Worst case scenario, Fritz and I turn into 2:40 marathoners. I think its worth a shot, especially since I owe you one for giving me a ride home.

From Jake K on Sat, Dec 17, 2011 at 20:34:59 from 67.177.21.60

Way to get in the token shakeout. Tell Abby that maybe we'll bring some banana pudding to the NYE 5K.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Interesting article in the Salt Lake Tribune this morning on the impending death of the Salt Lake Marathon. Apparently Scott Kerr and the entire staff have resigned. Chris Devine poisons everything he touches and never deals in good faith. Too bad... Salt Lake supported the race and deserves better. One reason why I am leary of for profit races like Rock n Roll or Ragnar and anything by Devine Racing.

Five easy miles around Liberty Park 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Dec 18, 2011 at 14:13:08 from 67.177.21.60

Just read the article. I hope they take it off the circuit for 2012... there are a lot of other good races that would easily fill the gap.

From Laputka on Sun, Dec 18, 2011 at 20:45:36 from 98.202.142.68

Thanks for mentioning this. This gives me plenty of time for a back-up plan if this marathon is not held this year. Too bad Ogden is full.

From Fritz on Sun, Dec 18, 2011 at 23:59:25 from 67.182.226.25

If it goes away I hope something takes it's place but not necessarily a marathon. I think Salt Lake still deserves a big event and the Des News doesn't exactly fit the bill. Maybe the SLC Classic 10k will come back.

From Rob Murphy on Mon, Dec 19, 2011 at 00:12:49 from 76.27.122.13

It's really too bad for people from out of state who registered and bought plane tickets.

From Jake K on Mon, Dec 19, 2011 at 11:08:46 from 155.100.226.53

A bunch of the StG guys ran the "new" course for the Painter's half this weekend - seems like they added a bunch of hills and made it a lot slower! Enjoy that one!

From Rob Murphy on Mon, Dec 19, 2011 at 13:39:36 from 76.27.122.13

Why would they do something like that?

From Jake K on Mon, Dec 19, 2011 at 13:43:56 from 155.100.226.53

To balance out the aided-ness of their marathon?

From Rob Murphy on Mon, Dec 19, 2011 at 21:35:10 from 184.164.102.88

That sounds about right. I'll do the race anyway because I need something to keep me motivated.

From Fritz on Mon, Dec 19, 2011 at 21:43:53 from 65.116.116.6

what's wrong with a few hills? just an excuse not to set a pr.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles in 1:38 mostly around Sugarhouse Park.

A first for me on my run today. I saw a bald eagle in the park. My first two laps around it was sitting in a tree. On my third lap around he was sitting on the iced over pond eating what I think was a duck.

I saw this morning that Ron Paul is in a statistical tie for first in Iowa. We could elect him president so we could get rid of clearly unconstitutional laws like the Federal Endangered Species Act. There is no constitutional authority that grants such power to protect critters to the federal government.

 Then I could go over to the park and blast that bird.

Looking forward to lunch at the Fiddlers Elbow with a bunch of blog folks. Then Ann and I are headed up to the Alta Peruvian Lodge to cash in my free room I won at the Downhill Dash this year.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Dec 19, 2011 at 13:59:16 from 155.100.226.53

Very cool to see a bald eagle in SH. I saw one up in the Uintas this past summer and it was an amazing sight.

Enjoy the clean air up at Alta!

From allie on Mon, Dec 19, 2011 at 14:09:58 from 24.10.191.18

cool sighting! enjoy your vacation time.

From Jon on Mon, Dec 19, 2011 at 23:01:51 from 98.71.146.224

I imagine that law would be pretty far down on the list. First have to deal with ending our wars and the fed, then getting entitlements under control. Next, Dept of Homeland Security (no more TSA), Interior, Energy, HUD, and Education.

You think getting rid of Dept of Education would help our schools improve?

From Rob Murphy on Mon, Dec 19, 2011 at 23:42:19 from 184.164.102.88

Yes!

That comment was just for you Jon. I actually was composing it in my head while I was running.

I would have been hurt had you not responded. :)

From Jon on Tue, Dec 20, 2011 at 22:05:38 from 98.71.146.224

Half my comments are for you, as well. I could tell when you were aiming at me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

There's a great picture of the Sugarhouse Park bald eagle in the Utah section of the Tribune this morning.

9.25 miles on the treadmill at the noisy, hot, crowded Sugarhouse 24 Hour Fitness. Looking forward to a relaxing run in the mountains tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Tue, Dec 20, 2011 at 11:12:52 from 199.44.82.7

Its not dead on the trail with you standing over it with a shotgun is it? "But officer, I needed a tail feather for a ceremonial headdress!"

From Jake K on Tue, Dec 20, 2011 at 11:31:54 from 155.100.226.53

I can't find it on the tribune website, but I'm just imagining that its an image of the eagle sinking its talons into that poor duck.

From Steve on Tue, Dec 20, 2011 at 11:44:53 from 70.99.80.69

Nice! Rob, we are heading down to Texas tomorrow for a week so I won't be able to catch you for the traditional freezing canyon runs

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.251.000.000.0017.25

I met my friend Bret Jardine (bret.fastrunningblog.com) up at The Canyons where he and his family are skiing for a few days. We drove down to Salt Lake and did a great run up City Creek Canyon and back Made it about six miles up before the road got too snowy/slippery and we had to turn back. Finished up with a brief tour of the capitol and downtown.

PM: 4.25 on the treadmill with the last mile in 5:56 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Wed, Dec 21, 2011 at 18:34:35 from 65.116.116.6

Aren't we supposed to be leaving Salt Lake for our runs?

From Bret on Wed, Dec 21, 2011 at 20:44:50 from 67.132.126.100

Thanks for the run this morning Rob - had a great time! Merry Christmas to you and your family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.605.004.650.0011.25

On the treadmill...

1.25 mile slow warm-up

9.65 miles in 60 minutes. Started at 9 mph and increased the speed .1 every 5 minutes until 40 minutes when I sped up to 10 mph. Over the last 15 minutes I worked up to 11.1 mph. I was plum tuckered out at the end.

Brief cool down. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Dec 22, 2011 at 15:49:51 from 204.134.132.225

Good workout, make that TM work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Really super easy four 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
16.500.000.000.0016.50

Great run this morning.

I met Fritz and Jon Kotter at 8:30 at the Jordan River Parkway for a cold run along the trail. Ended up doing 16 miles in 1:53 with several miles near the end at about 6:30 pace which is pushing the limits of my "comfortable" conversation pace. Jon then asked if we wanted to "pick it up a bit". I was thinking we already had and said so - so they had mercy on me.

Went to Einstein Bagels after for breakfast and coffee to warm up. I'm really enjoying my Saturday morning runs with these young whipper snappers. 

Taking the kids to see "We Bought a Zoo" now. It's a family tradition to go to a movie on Christmas Eve. One way to get the kids out of the house and focused on something else. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Dec 24, 2011 at 16:32:56 from 69.20.183.178

Wow, great run with two fast guys!

You and yours have a blessed Christmas!

From Steve on Sat, Dec 24, 2011 at 18:00:00 from 70.239.180.30

Nice workout, wished I had one with you guys this week.

From Jon on Sat, Dec 24, 2011 at 18:32:50 from 98.71.175.203

Merry Christmas, Rob.

From Jake K on Sat, Dec 24, 2011 at 22:47:44 from 69.131.218.205

We'll have to get back out there w/ the crew next Saturday!

Merry XMas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Easy run around Liberty Park on the trail to spare my aging legs.

Last year I ran 20 miles on Christmas. Considerably more wimpy this year. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Sun, Dec 25, 2011 at 15:03:20 from 72.55.212.141

Yep, pretty wimpy.

Can someone please pass the fudge and egg nog? And get all these toys off the couch, I'm trying to take a nap here.

From Rob Murphy on Sun, Dec 25, 2011 at 16:59:45 from 76.27.122.13

But you'll run later right Rob?

From Rob on Mon, Dec 26, 2011 at 09:02:54 from 198.228.220.212

Nope, I've gone and jacked myself up pretty good again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Epic failure so far today. I planned to get up early and get in a nice 12-15 mile run. Instead, while sitting downstairs drinking my coffee and eating my bowl of Wheaties, I stumbled upon the Band of Brothers marathon on Spike. Been sitting here ever since.

I love this movie. 

Finally overcame my sloth and did a nice 16 mile run - or 15.5 plus a few fast striders at the end to see if I could run fast on tired legs. Started at my house, around  Sugarhouse Park a couple times, dropped down to Liberty Park and around there a few times. Ann and the kids met me there and drove me home.

I made it onto page one of the annual mileage board for the first time this year! 

Plan for the rest of the day...

1. Sit in the hot tub for a while. I know some people prefer ice baths, but I like hot tubs. Call me crazy. 

2. Watch more Band of Brothers marathon.

3. Accomplish something. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, Dec 26, 2011 at 11:46:40 from 98.71.175.203

Those are awesome shows.

From steve ash on Mon, Dec 26, 2011 at 16:08:44 from 24.10.169.210

Very cool, coincidentally my wife actually gave me the box set of Band of Brothers for Christmas..

From Rob Murphy on Mon, Dec 26, 2011 at 16:14:01 from 76.27.122.13

That is pretty cool. While I was running I was actually thinking that I need to run by Best Buy or something and get it.

From Bret on Mon, Dec 26, 2011 at 16:46:38 from 96.243.187.166

We have the box set of that series Rob - Tracy and I love it. Interestingly, my girls now have sat and watched it start to finish as well. Good stuff!

From Jake K on Mon, Dec 26, 2011 at 18:32:53 from 69.131.218.205

16 + hot tub = something accomplished

From Jon on Mon, Dec 26, 2011 at 19:21:50 from 98.71.175.203

I was going to say, "FRB entry = something accomplished"

From Rob Murphy on Mon, Dec 26, 2011 at 20:59:08 from 76.27.122.13

I just vacuumed the house while Ann was at the gym - mission accomplished!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 easy miles on the treadmill - out the door, no less than four ya know.

Also about 45 minutes of lifting at the gym which is rapidly filling up with New Year's Resolution people.

 

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

Nine on the treadmill at an easy 8.2 average pace while watching the Air Force - Toledo game. Toledo won 42-41 after AF botched a two point conversion. Bummer.

Can't decide whether to go long tomorrow or do a brutal threshold run. Maybe threshold run in the morning, long run in the evening?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Wed, Dec 28, 2011 at 22:09:28 from 208.40.110.154

How about a brutal run in the morning and a long run in the evening with me. I get back in the valley around 4 or 5.

From Jake K on Wed, Dec 28, 2011 at 22:10:40 from 12.238.42.3

easy long run with the last 3 miles super hard. sort of accomplishes both things you want.

From Rob Murphy on Wed, Dec 28, 2011 at 22:14:12 from 76.27.122.13

Steve - yeah! Will you have the girls with you? Bring them by and they can play/eat dinner while we run.

You got it Jake. We have to do a last minute trip down to St. George this weekend so I'll miss the Saturday run and the BTNY 5K. Bummer. Abby was fired up about Andrea's pudding.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

AM: Easy 4.25 miles on the treadmill. Planning on a lot more later with Steve Anderson. Should be a big mileage day.

Interesting article on the Running Times website about Americans over 40 who have qualified for the marathon trials. 22 people total, 21 women and 1 man (Mbarak Hussein). Clearly we over 40 men need to get on the ball and stop being such slackers. 

PM: Met up with Steve around 4:30 and did a fairly leisurely 16.25 miles around Sugarhouse, up to Foothill and past the zoo, along Wasatch and back to Sugarhouse Park for a couple loops. Ran the uphills at close to max effort. Always good conversation with Steve - he's much smarter than he looks.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Dec 29, 2011 at 19:08:42 from 155.100.226.54

there are some who believe Haile Geb was probably 40 years old when he ran under 2:04... so masters guys are REALLY slacking! You are like 40 minutes off the age group WR!

From steve ash on Thu, Dec 29, 2011 at 19:52:01 from 24.10.169.210

Tell you what, As crazy as it sounds I still toy with the thought from time to time still. Once in a while..

From Rob Murphy on Thu, Dec 29, 2011 at 22:27:14 from 76.27.122.13

I was being a bit sarcastic. Clearly the standard is significantly easier for women than it is for men.

From Jake K on Thu, Dec 29, 2011 at 23:04:21 from 67.177.21.60

Its a shame I didn't bump into you guys this afternoon. Its seems almost impossible that we wouldn't cross paths on that route!

From Rob Murphy on Thu, Dec 29, 2011 at 23:31:15 from 76.27.122.13

We were looking for you.

From Steve on Fri, Dec 30, 2011 at 18:50:33 from 66.87.67.152

Yeah, Rob thought this old lady was you, but I pointed out significant differences.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

AM: Got to the gym at 6 am ahead of our trip to St. George for the weekend. 2.5 mile warm-up on the treadmill plus weights/strength training. More later?

60 degrees here in Salt Lake today! 

PM: 8.25 miles around St. George - just exploring the town. For someone who has lived in Utah for ten years, I know very little about this town. Did quite a few laps around the track at Dixie College. There has to be better places to run around here and I know I'm probably missing some great trail running. I checked out the St. George Running Center website thinking that they might have a guide to some great local runs like the Salt Lake Running Co. website does. No luck. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Dec 30, 2011 at 11:45:39 from 69.20.183.178

Have a safe and fun trip to St. George...you really don't have to go there to get the warm weather!

From Rob Murphy on Fri, Dec 30, 2011 at 17:52:03 from 209.33.198.67

So true Jeff!

Five degrees warmer in Salt Lake today. Figures... Murphy's Law.

From Teena Marie on Fri, Dec 30, 2011 at 21:07:04 from 174.27.201.172

I love to run on the Bearclaw-Poppy Trail when I am in SG. (Which will actually be this Sunday early evening ... but just for one night before Ry and I head to Red Rock!) :)

http://www.blm.gov/ut/st/en/fo/st__george/recreation/trails/red_bluff_trail_system.html

From Jake K on Fri, Dec 30, 2011 at 21:07:59 from 67.177.21.60

Run at Snow Canyon! There is a gravel road that goes back quite a ways... its pretty awesome. There is also a trail that goes up on the bluff on the north side of the town. I've only been there once so that is all I know.

From Jon on Fri, Dec 30, 2011 at 21:57:31 from 98.71.175.203

Here's a great source for finding trails in any part of the state: http://www.utahmountainbiking.com/

From Rob Murphy on Fri, Dec 30, 2011 at 22:58:04 from 209.33.198.67

Another reason why this blog is so cool. Thanks guys - and Teena.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

11.5 pretty stunning miles through Zion National Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sat, Dec 31, 2011 at 18:43:16 from 66.87.123.122

You will have to tell me more about that one.

From Jake K on Sat, Dec 31, 2011 at 19:24:21 from 67.177.21.60

I bet Zion if pretty sweet for running this time of year

From Wesley Hunt on Sun, Jan 01, 2012 at 01:23:25 from 99.25.245.254

Sounds pretty awesome, despite the fact I know nothing about the Zion National Park. But after running 13 in the Ouachita Mountains National Park yesterday, you're preaching to the choir, brother.

By the way, I wanted to share my 2012 New Years Resolution #11: Stay within 10 minutes of Rob Murphy at Boston.

From Rob Murphy on Sun, Jan 01, 2012 at 09:58:55 from 209.33.198.67

It's inevitable Wesley. I'm 47, you're what, 28? Sooner or later you will catch me.

I'd be interested in knowing resolutions 1-10.

From jtshad on Sun, Jan 01, 2012 at 13:59:08 from 69.20.183.178

What a great place to run! Happy new year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2552.10125.73161.1446.102885.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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