Rob Murphy

Salt Lake Track Club Winter 5k

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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
2579.2545.35124.0721.002769.67
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 miles in 72 minutes.

Pretty decent run considering how weak and dehydrated I am.

We're having a big batch of really polluted air right now in Salt Lake City. This is something they call SMOG in most places, but here in Utah we refer to it as an "inversion". This sounds a lot better. Anyway, I've never been bothered much by this but today I could feel my lungs burning. Looking out my front window I can't even make out the faintest trace of the Wasatch Range about two miles to the east. I assume the mountains are still there. 

I'm listening to an interview now with Jared Diamond, the author of Guns, Germs, and Steel. Apparently he has a new book out about "traditional societies" and what we can learn from them. A "traditional society" is one in which people, even though we are living in 2013, haven't ever plugged in an electrical cord or made a phone call. Societies like ours which have electricity and running water and sewage systems apparently lack traditions and are "not traditional". I think we used to call these traditional societies "backwards" or "primitive". 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Jan 01, 2013 at 15:04:20 from 67.177.11.154

Do "traditional societies" follow a paleo diet and wear vibram five fingers?

From Rob Murphy on Tue, Jan 01, 2013 at 15:27:47 from 24.10.249.165

They would probably mock us because marketers can get us to cough up $100 to run barefoot.

From MattyG on Wed, Jan 02, 2013 at 07:36:52 from 71.234.234.191

I find Jared Diamond's work important and interesting, but for decades, he's been writing about the benefits of adopting a lifestyle similar to the indigenous populations around the world, how urbanization is bad,... and during that time, guess where he chose to live?... L.A.

From Rob Murphy on Wed, Jan 02, 2013 at 08:04:00 from 163.248.33.220

Matty - I am a fan of Diamond as well. My hat is off to any academic who sees it as his mission to inform the broader public and not just a narrow slice of academia. I think he's masterful at distilling complicated subjects to the point where the layman can understand it.

From Rob on Wed, Jan 02, 2013 at 15:09:18 from 206.71.84.68

Rob, I've been trying to respond to this post all day but for some reason can't find the words.

I'll just say the inversion is really burning my lungs too. Nice run!

From Rob on Wed, Jan 02, 2013 at 16:27:25 from 204.15.86.95

I'd be a traditionalist, but I'm afraid I'd miss out on all the cool new stuff.

is what I meant to say.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Thwarted by unforeseen and unavoidable circumstances.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Fri, Jan 04, 2013 at 16:31:47 from 68.188.56.8

This is a Steve Anderson entry

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Really excited about the run tonight. 8.5 miles in 1:04.

Bumped into The Krongster early in the run and tagged along with him for a couple miles. Made part of the run pass a little faster.

Over and out. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bam on Fri, Jan 04, 2013 at 05:13:40 from 89.126.28.24

Didn't the Krongster slow you down:)?

Nice run. Glad you're feeling better.

From Rob on Fri, Jan 04, 2013 at 07:34:47 from 206.71.84.68

Sounds scary!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Just ran the Best Buy Loop after work, Legs were a little sore. Still adjusting to some consistent mileage I guess.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Sat, Jan 05, 2013 at 07:50:32 from 204.15.86.95

Did they have any good deals? I've ran the Best Buy loop a few times just looking at the big TV's.

From Rob Murphy on Sat, Jan 05, 2013 at 10:34:58 from 24.10.249.165

Best Buy always has good deals. That's why they were able to crush Circuit City like a grape.

We name our routes after prominent landmarks along the way or by experiences we have had. For Example...

Pizza Hut - 10 miles

Best Buy Loop 6.5 miles

Marchbanks - 5 miles

Go Hoco - 11 miles

Fat Dog - 10 miles

Paris Mt. - 8 miles

Paris Mt. race loop - 12.4 miles

Short Green Valley - 7 miles

Long Green Valley - 10 miles

Short TR - 8

LONG TR - 12

Lake - 3 miles

Lower Loop - 2 miles

Upper Loop - 2 miles

These names mostly come from my college days in South Carolina. This was the pre-Garmin era so the distances are probably wildly overestimated.

We had a couple routes I can't mention because their names are not "family friendly". Or maybe they are - depends on the family I guess. But I don't want to chance it.

From Rob on Sat, Jan 05, 2013 at 11:14:59 from 166.137.210.43

Best Buy is definitely not family friendly in my home. To many arguments start there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Ambled over to the gym this morning with kids in tow while wife slept in. Bribed 12 year old child to go to the "Kids Club" at the gym by promising breakfast after.

Did a mile on the Stair Master, a mile on the elliptical and 6.25 miles on the treadmill. 

Many of you probably know that top runner Johanna Olson died yesterday at 33 from brain cancer. If you want to be moved and inspired go to her blog at johannaolson.blogspot.com 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Jan 05, 2013 at 11:35:58 from 67.177.11.154

830 tomorrow at Highland if you're around

From Bret on Sat, Jan 05, 2013 at 14:10:41 from 96.228.167.228

Pretty good week for you Rob - no mention of foot (PF) issues - maybe its run its course?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles in 1:34 around Sugarhouse Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Jan 06, 2013 at 17:15:45 from 69.20.183.178

Nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Finally made it up for a morning run. 5.25 on the treadmill before work. Heel hurts a little, but not too much.

PM: So I left work early today to transport a colleague to the Moran Eye Center at the University of Utah because he couldn't drive cuz ( would it surprise some of you to know that high school students actually use "words" like cuz in there essay writing? They actually write serious academic papers as if they were texting) his eyes were dilated....

So I made it home early enough to relieve my old lady (I'm seeing how long it takes Ann to see that I've referred to her as my old lady) of some of the child rearing responsibilities and took Abby to swim practice. Went across the street to the gym and pounded out 6.25 miles on the treadmill.

Saw Andrea at the gym doing a brutal hot tub workout.

A DOUBLE TODAY! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Jan 08, 2013 at 19:09:29 from 67.177.11.154

I wish I had sucked it up and went for the PM hot tub workout!

From Bret on Tue, Jan 08, 2013 at 19:46:12 from 96.228.167.228

I recall reading one of my daughters' essays when she was much younger and having to counsel her that her school paper writing "voice" was not the same as her texting "voice."

Nice double --- cuz ur cool!

From Jake K on Tue, Jan 08, 2013 at 19:50:29 from 67.177.11.154

C'mon Bret... Rob is "cool" w/ a K

Kool or Kewl

Obvi

From Bret on Tue, Jan 08, 2013 at 20:01:19 from 96.228.167.228

LOL! :p

From Rob on Wed, Jan 09, 2013 at 09:46:03 from 206.71.84.68

I'm sure glad my paycheck doesn't rely on me writing essays. I'd be in big trouble.

From Andrea on Wed, Jan 09, 2013 at 12:58:28 from 72.37.171.52

I was sweating bullets by the end!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Best Buy Loop (6.5 miles) plus 15 minutes of Jay Johnson's brutal core exercises.

 

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 on the treadmill in 60 minutes. Did quite a few minutes at what could almost be described as tempo pace. Exciting.

Then I braved the Highways of Death for the drive home. That was a serious deluging of snow! Didn't like having the little bitty Honda either. It took me one hour to get home from Sandy.

Got home, shoveled snow. Sitting by the fire now with a blanket, refreshing beverage, and an attention starved dog. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Jan 10, 2013 at 20:05:34 from 67.177.11.154

It hasn't snowed like this in a long time.

And to think it was shorts weather this morning!

From Rob Murphy on Thu, Jan 10, 2013 at 20:16:54 from 24.10.249.165

Did you drive to work tis morning because you saw the forecast?

From Jake K on Thu, Jan 10, 2013 at 20:23:02 from 67.177.11.154

Surprisingly no. It was a perfect storm of sorts... Scheduled workout and had to make an airport pockup after work. Nothing like a snow drive with 10,000 idiots on the roads.

From Lulu Walls on Fri, Jan 11, 2013 at 09:23:38 from 155.100.212.135

Since you guys missed out on Frank's company over the holidays, I was wondering if Abby had any interest in watching bird during my stay at Jake and Andrea's convalescent home beginning next Thursday?

From Steve on Fri, Jan 11, 2013 at 11:17:48 from 66.87.67.212

Good running man, good running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I did a bunch of cross training plus about 2 miles on the treadmill. Rode pretty hard for a half hour on the spin bike. The seven mile total for the day I just completely made 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
6.250.000.000.006.25

Crazy, fun, and eventful day. Wish I had energy to write more.

One mile warming up with the crew at the Oval this morning, but mostly just playing coach. 5.25 COLD MILES AROUND THE NEIGHBORHOOD this afternoon. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Jan 12, 2013 at 18:56:13 from 67.177.11.154

11:30am tomorrow, that's our plan. Highland.

From Rob Murphy on Sat, Jan 12, 2013 at 19:04:37 from 24.10.249.165

Great Jake. How far you going?

From Jake K on Sat, Jan 12, 2013 at 19:13:09 from 67.177.11.154

~ 2 hrs, most likely

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

I'm thrilled that the Highland High crew agreed to wait so I could join them at 11:30 this morning after I took the kids to church. Also allowed things to warm up to a balmy 10 degrees or so. I've noticed a weird thing about trying to run and have a conversation when it's that cold. My neck and jaw muscles get numb and it feels like trying to talk when you're drunk. The words don't come out right.

It's great to finally feel like a runner again. A couple months ago running 15 miles was unthinkable. Not completely there - I feel like I do after a 20 miler when I'm fit - but getting there. 

Ended up doing 15 miles in 1:54. I'm happy with that.  Got home just in time to watch the thrilling ending of the Atlanta-Seattle game.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Sun, Jan 13, 2013 at 14:51:34 from 68.35.221.180

Nice run - so thats what it feels like to try to talk when youre drunk? Duly noted.

From allie on Sun, Jan 13, 2013 at 14:57:11 from 97.126.212.61

that was a thrilling yet terrible ending. timeout whaaa? booooo.

numb mouth syndrome is tough when trying to talk, but i mostly hate it because i have to wait for my mouth to thaw out before i can eat.

From Jake K on Sun, Jan 13, 2013 at 15:24:10 from 67.177.11.154

ahhh i figured the games STARTED at 230 and the first one wouldnt end until 7pm like yesterday

enjoy listening to MC Hammer on youtube all day!

From Bam on Mon, Jan 14, 2013 at 14:39:56 from 89.126.28.24

Good to see you back training and feeling like a runner. A couple more of those long runs and you'll start to feel like you're 47 - again:)

From Rob Murphy on Mon, Jan 14, 2013 at 15:00:30 from 163.248.33.220

Thanks Bam. Plus hanging out with these youngsters helps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I took the day off to rest and recharge mentally and physically!

Watched the Jazz defeat the Miami Heat and, thus, establish themselves as the best team in the NBA. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Jan 15, 2013 at 08:49:38 from 155.100.226.191

Hayward > Lebron

From Rob Murphy on Tue, Jan 15, 2013 at 08:51:24 from 163.248.33.220

I think we established exactly that last night.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM: 6.25 miles on the treadmill at the Sandy gym. Felt really creaky at first but got rolling a bit towards the end.

A double might be possible today! 

PM: 6.75 on the treadmill. Some of it "fast".

Soon I will do something that could be called a workout. Soon. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Tue, Jan 15, 2013 at 19:22:37 from 66.87.64.140

He's back!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Hectic evening where I was glad to get anything in. 5.25 on the treadmill while Abby was swimming.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.250.000.009.25

8.25 miles on the treadmill in 58 minutes. Felt good.

PM: One mile with Abby. Cold! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Jan 17, 2013 at 15:40:17 from 155.100.226.191

Are your guys running at BYU this weekend? And if so, are you running the coaches mile? :-)

From Rob Murphy on Thu, Jan 17, 2013 at 16:16:51 from 163.248.33.220

We are running at BYU but I am won't be there. Have to work the snack bar at Abby's swim meet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran from my house, five times around Sugarhouse, and back home for 9 miles in 1:07.

It was cold and dark. Quiet though after the sun went down. Off to Abby's swim meet now which is tonight and all day tomorrow. I have to operate the snack bar at 7:30 AM. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Laputka on Fri, Jan 18, 2013 at 18:50:51 from 98.202.142.68

good luck counting back change. If you're like me, you've forgotten most of your times tables and now subtraction is starting to go.

From Jon on Sat, Jan 19, 2013 at 12:06:26 from 107.203.52.135

Are that many people buying hot dogs and nachos at 8 am?

From Rob Murphy on Sat, Jan 19, 2013 at 12:10:06 from 24.10.249.165

Mostly donuts and bagels at that time Jon.

From Jon on Sat, Jan 19, 2013 at 13:26:02 from 107.203.52.135

Ahh. Even healthier.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy four miles.

My boys ran well at the BYU Indoor today. Four PR's in the 1600 and Kramer won the 800 in 1:58. Not bad for January. 

I'm sad that one of my favorite old time baseball players, Stan Musial, died today at 92. Stan the Man was one of the two or three best all-around players of all time. When I was a kid I had tons of those old Random House baseball books and Musial was always one of my favorite players to read about.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, Jan 19, 2013 at 19:19:08 from 107.203.52.135

I believe Stan's baseball card is also one of the most valuable, the type that can go for millions.

From Jake K on Sat, Jan 19, 2013 at 19:34:31 from 98.165.228.80

1:58 is a good opener!

From Rob Murphy on Sat, Jan 19, 2013 at 19:54:38 from 24.10.249.165

I'm pleased.

Good luck tomorrow Jake.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Jake finished second today in 1:05:55. Averaged 4:57 for the last three miles and 5:02 for the whole 13.1. Not bad!

Today I ran 12 miles in 1:31. My running is going well but I have to remind myself to take it easy. I have no idea what I will run this Saturday but it will feel good to get out and compete. 

Off to the gym now for a hot tub soak. Some people do ice baths, I do hot tubs. Can't imagine an ice bath this winter. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Sun, Jan 20, 2013 at 09:16:31 from 67.166.101.214

Yup he did great! Not the fastest course either, so he's at a good place right now!

From Bam on Sun, Jan 20, 2013 at 09:19:10 from 89.126.28.24

That's some serious running! Great news. Well deserved.

From Jake K on Sun, Jan 20, 2013 at 16:31:12 from 98.165.228.80

I'm more of an hot tub guy myself.

Thanks for the call and the encouragement. I'll need another session w/ Kramer again soon to stay sharp :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Circling around Sugarhouse again. 9.25 miles in 1:13.

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'm 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
10.250.000.000.0010.25

10.25 on the treadmill. Averaged 8.2 mph.

I'm pretty excited tonight. Just got home and my copy of The Unforgiving Minute by Ron Clarke arrived in the mail today. Had to order it from an outlet in Australia because the book is almost impossible to find. For those of you who don't know, Ron Clarke was one of the great runners of the 1960s - the first man to break 28 minutes in the 10k on the track (in 1965 I think). He was legendary for his incredible toughness and tenacity and his book is a running classic.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, Jan 24, 2013 at 19:04:16 from 96.228.167.228

Very cool. Give us report / summary on the book. Nice running too.

From Jon on Fri, Jan 25, 2013 at 18:17:36 from 107.203.52.135

You always find good books...

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
Race: Salt Lake Track Club Winter 5k (3.11 Miles) 00:18:21, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.003.110.007.36

Sore throat, achy, feverish the last couple days plus I've been really busy. But I'm going to race anyway this morning. Sub 19 for 5k will make me happy.

OK, NOT BAD TODAY.

First race in close to five months and it felt good to be out there mixing it up a bit. Also nice to see a lot of people I haven't seen in a while plus the regular gang from this blog - minus Jake. 

I didn't wear a watch and my plan was to just run at a comfy pace until the halfway turn-around. Which I did. Picked it up a little on the return trip and passed a few people. I was fairly pleased with my 18:21 although when I think about the fact that I would like to run the Gary Bjorklund 1/2 Marathon in June at about 10 seconds/mile faster I get a little bummed. Baby steps though right?

My calf muscles are already getting sore. I guess that's to be expected seeing as how my "speed work" lately has never exceeded 400 meters at 6:30 pace. 

I'm going to go out on a limb and say that my goal for the 10k two weeks from now will be to run faster than 36:42. If the weather cooperates I think I can. 

PM: Quick trip to the gym. 2.25 miles in the treadmill just to work out the kinks plus some serious hot tubbing. Saw Fritz there on his way out who had the same idea. He complained that there were so many people in the hot tub that he had to wait for a spot to open up. I had the thing all to myself. It's all about timing.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Jan 26, 2013 at 07:33:19 from 96.228.167.228

Good luck - have fun!

From Rob Murphy on Sat, Jan 26, 2013 at 07:46:12 from 24.10.249.165

I will have fun now that I have my excuses out of the way.

From Rob on Sat, Jan 26, 2013 at 07:57:40 from 204.15.86.95

You can come up with better excuses than that.

Good luck!

From Burt on Sat, Jan 26, 2013 at 09:48:32 from 72.223.80.89

Good luck! Tho, I'm guessing you're done by now.

From Bam on Sat, Jan 26, 2013 at 11:46:45 from 89.126.28.24

Well done Rob, that's good going, considering the limited training and the fact that you're nearly at death's door - I mean your sickness, not your age:)

From Jake K on Sat, Jan 26, 2013 at 11:52:12 from 107.16.130.217

Not bad at all, Rob.

I dropped 5 seconds per mile from my thanksgiving 5K to a half marathon in 8 weeks, so you more than enough time to make the 10 second jump b/w now and June!

From Steve on Sat, Jan 26, 2013 at 11:52:33 from 66.87.65.105

Nice race! I was thinking about you this morning at 10 when I was making pancakes for the kids. That's a good start.

From Rob Murphy on Sat, Jan 26, 2013 at 11:54:46 from 24.10.249.165

Thanks guys.

Steve - Walter only beat me by a minute and a half.

From Lulu Walls on Sat, Jan 26, 2013 at 12:42:19 from 166.70.240.95

Totally not bad today! Glad you're back out racing. There's a special "award" on its way here from Wisconsin for you :)

From Wesley Hunt on Sat, Jan 26, 2013 at 14:00:24 from 74.82.64.144

Good stuff, Rob. Nice to see you back in the saddle, or at least massaging the horse. Enjoy the rest of the weekend.

From Rob Murphy on Sat, Jan 26, 2013 at 14:02:32 from 24.10.249.165

Lulu - I can't wait.

Wesley - "massaging the horse". I like that.

From jtshad on Sat, Jan 26, 2013 at 14:07:26 from 69.20.183.178

Good job, Rob. Nice to see you back racing again. Keep up the smart training and you will be ready for the HM.

From allie on Sat, Jan 26, 2013 at 14:16:56 from 97.117.83.221

you are really good at those turn-arounds.

From Rob Murphy on Sat, Jan 26, 2013 at 14:27:58 from 24.10.249.165

I was thinking the same thing about your speedy little surge Allie.

From allie on Sat, Jan 26, 2013 at 14:36:50 from 97.117.83.221

i got in trouble for that -- cited for weaving and throwing elbows.

From Laputka on Sat, Jan 26, 2013 at 14:56:51 from 98.202.142.68

at about a half mile to three fourths I was right behind you. I figured you were either sick or injured, I should be no where near you. However, in the end you were a good few minutes ahead and the first mile was by far my fastest. Everything is still right with the world.

I didn't see you inside afterward, did you take off right after the race?

From Rob Murphy on Sat, Jan 26, 2013 at 15:07:48 from 24.10.249.165

Michael - yeah I had to be home by 11. Good thing I didn't win an award!

From Bret on Sat, Jan 26, 2013 at 16:09:20 from 96.228.167.228

Nice one Rob! Good to hear you did well and seem rejuvenated about running and racing.

From Jon on Sat, Jan 26, 2013 at 17:01:06 from 107.203.52.135

Sick and you still run sub six pace? Nice job, sir.

From RileyCook on Sat, Jan 26, 2013 at 21:38:17 from 65.130.67.114

Nice race Rob. I look forward to seeing you run that 36:42.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I woke up this morning and discovered that our GUNKY air disappeared overnight. I can see Mt. Olympus from my front window! I went outside and spent a few minutes breathing clean air.

Also discovered that Galen Rupp is a pretty decent miler. Like the fifth fastest ever indoors. We all get bits and pieces here and there about his training and I know Salazar is reluctant to part with all the details for obvious reasons, but I sure wish he would write something more comprehensive about the training of Rupp and the Oregon Project. 

PM: Ran an easy 5.5 around the neighborhood and then went ice skating with the kids. I gave myself a half mile for the ice skating. 

More snow coming down now. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Jan 27, 2013 at 09:46:04 from 107.16.130.217

3:50 is just a different level. His range from the mile to HM is so impressive. Lots of great performances this weekend... That Mary Cain is quite a talent as well.

From Jake K on Sun, Jan 27, 2013 at 09:58:19 from 107.16.130.217

It's kind of funny to read the pages and pages and pages of comments over the past week where everyone was saying NO WAY he comes close to 3:50....

From Rob Murphy on Sun, Jan 27, 2013 at 11:32:15 from 24.10.249.165

Yeah, Mary Cain too...

Pretty soon we might have to start thinking about Rupp as a person who could flirt with records from the mile to the marathon in virtually the same calendar year. Not saying it's going to happen but his range is pretty remarkable.

From Jake K on Sun, Jan 27, 2013 at 13:07:09 from 12.69.234.201

On the international level, only Geb and Bekele have shown that kind of range in such a short time span.

Steve Scott ran 3:51.8 indoors. So other than Lagat, Rupp is head and shoulders above everyone else. I wonder if he'll take a crack at 3:49 outdoors this year. You have to think the 5K American record is in serious jeopardy. And I bet he could break Hall's half marathon record at almost any point if he wanted to try.

From Rob Murphy on Sun, Jan 27, 2013 at 15:37:25 from 24.10.249.165

You're right about all that Jake. It will be fun to see the approach they take this year.

From Jake K on Mon, Jan 28, 2013 at 12:34:35 from 155.100.226.191

Hey I was looking at some of the photos Amiee took at the 5K on Saturday. Salazar would have a FIELD DAY correcting how you are holding your hands/thumbs while running. I think fixing that alone would drop 5 seconds a mile :-)

From Rob Murphy on Mon, Jan 28, 2013 at 12:42:42 from 163.248.33.220

Speaking of those pictures, why does B.J. Christensen always remind me of a running version of Ivan Drago?

From Jake K on Mon, Jan 28, 2013 at 12:45:00 from 155.100.226.191

Cause he's 8 feet tall and has more gadgets than Robocop

From Rob Murphy on Mon, Jan 28, 2013 at 12:48:52 from 163.248.33.220

Speaking of Salazar, it's been a while since I've read a "Salazar doesn't know what he's doing" thread on Letsrun.

From Jake K on Mon, Jan 28, 2013 at 12:52:11 from 155.100.226.191

I know, a full 3 days. If Rupp doesn't break 7:30 in the upcoming 3K, I'm sure the haters will be back out in full force.

From Steve on Mon, Jan 28, 2013 at 13:11:37 from 64.134.165.77

You guys do have jobs, right?

From Rob Murphy on Mon, Jan 28, 2013 at 13:15:39 from 163.248.33.220

Surfin' the net baby!

From Jake K on Mon, Jan 28, 2013 at 13:18:45 from 155.100.226.191

yeah its not like a STUPID AIRPLANE where they make you turn off "electronic devices" for no reason during takeoff and landing. gotta catch up on the 'net!

From Jake K on Mon, Jan 28, 2013 at 13:19:53 from 155.100.226.191

I want a singlet that has Rob's picture on the front and "Surfin' the net baby!" written on the back

From Steve on Mon, Jan 28, 2013 at 13:52:15 from 66.87.73.84

Trust me, you don't want to sit on a plane for three hours with 200 people yaking on their cell phones around you

From Rob on Mon, Jan 28, 2013 at 16:08:39 from 72.254.9.241

At least if they ever let people use their phones they'll let me use my noise cancelling headphones too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight cold, dark, and lonely miles on the mean streets of the City of Salt. 62 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
8.250.000.000.008.25

Some good, steady treadmill miles at the gym. Our cold and snow combined with the New Year's Resolution crowd has just about made that place unbearable. Oh well.

Saw Jake and Andrea hot tubbing and gave Jake some wise counsel on dealing with minor injuries that I myself rarely follow. 

Tuna melt and creamed corn for dinner tonight. Mmmm! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Jan 29, 2013 at 18:34:38 from 67.177.11.154

I did 30 minutes of pool running, not just laying in the hot tub!!!

From Rob Murphy on Tue, Jan 29, 2013 at 18:45:42 from 24.10.249.165

OH..... sorry!

From Jon on Wed, Jan 30, 2013 at 10:10:42 from 107.203.52.135

What was the advice?

From Jake K on Wed, Jan 30, 2013 at 10:24:17 from 155.100.226.191

something about "treadmill blah blah blah kramer 3200m blah blah rupp mile salazar"

From Rob Murphy on Wed, Jan 30, 2013 at 11:18:55 from 163.248.33.220

Jake you just made me spew diet coke on my keyboard.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.500.007.50

Sort of an easy treadmill fartlek. Ran at 8 mph with 5 X 1/4 miles at between 5:45 and 6 minute pace. Just to get used to some faster turnover ya know.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lulu Walls on Thu, Jan 31, 2013 at 10:30:39 from 166.70.240.95

Oh ya. Don't ya know. Nice work dar sir.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off. Hoping for a good weekend of 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
4.000.000.000.004.00

Four sluggish miles. Not much energy or enthusiasm tonight.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Fifteen miles. Up Emigration Canyon to the top of Little Mountain and down through East Canyon to I-15.

I'm happy to be able to do this run again. It's one of my favorites although I reached the top of Little Mountain about 10 minutes slower than I do when I'm fit. I can't kid myself and say I'm close to where I was a couple years ago (and maybe it's not even possible at 48?), but I'm making progress. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Feb 02, 2013 at 12:21:36 from 67.177.11.154

I really like that your favorite way to do this run is w/ the major net elevation gain!

From allie on Sat, Feb 02, 2013 at 12:25:01 from 97.117.83.221

that's a great run. and a tough one.

From Rob Murphy on Sat, Feb 02, 2013 at 12:32:43 from 24.10.249.165

Jake - I was actually thinking of doing it in reverse tomorrow.

From Steve on Sat, Feb 02, 2013 at 21:48:31 from 66.87.122.201

Awesome training! My kids are missing some Murphy time, BTW. Gotta get them together

From Teena Marie on Sun, Feb 03, 2013 at 13:41:49 from 75.165.251.79

Who told you that you were 48?

No freakin' way you're 48. :)

From Rob Murphy on Sun, Feb 03, 2013 at 14:11:12 from 24.10.249.165

Ha!

October 1, 1964 Teena.

Good to hear from you by the way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Twelve miles in 1:30 circling Sugarhouse Park.

This is may annual plea for this country to make the day after the Super Bowl a national holiday. Sooner or later someone with power and authority will read my blog and make it happen. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Feb 03, 2013 at 14:13:06 from 69.20.183.178

Good run, nice to see a full weekend of mileage again on your blog. Good chatting with you yesterday!

From Rob Murphy on Sun, Feb 03, 2013 at 15:02:32 from 24.10.249.165

Thanks Jeff. Had to get in a decent run so I can be a little irresponsible watching the Super Bowl if you know what I mean.

From Jake K on Sun, Feb 03, 2013 at 17:01:25 from 67.177.11.154

Post-Super Bowl day is a much better holiday than President's Day. I'm sure all the dead presidents would be fine if we moved it up a couple weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.001.000.258.25

Another 8.25 miles on the treadmill with some faster running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Feb 04, 2013 at 18:22:18 from 96.228.167.228

Been training quite nicely there Mr. Murphy. More racing coming up for you?

From Rob Murphy on Mon, Feb 04, 2013 at 18:27:09 from 24.10.249.165

Yep, 10k this Saturday. Don't think I will match my 35:38 from last year, but a sub-37 would be nice.

Still being cautious and keeping the mileage under 60 mpw

From Jake K on Mon, Feb 04, 2013 at 20:38:31 from 67.177.11.154

Hey I was just reading the interview with Kramer on milesplit... That 4x mile was his hardest workout ever?!?!

Not bad 1:56 on Saturday... How did he split the relays? And how were there 300 boys in the mile? That must have taken all night!

From Rob Murphy on Tue, Feb 05, 2013 at 13:18:06 from 163.248.33.220

Kramer ran two 1:56's this weekend. One in the 4 x 800, one in the open.

From Jake K on Tue, Feb 05, 2013 at 14:23:20 from 67.177.11.154

that's really good!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Moderate Stairmaster workout. 300 floors in 45 minutes which is apparently 6.25  miles.

Legs are just slightly wobbly now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Tue, Feb 05, 2013 at 18:32:15 from 97.117.83.221

http://goo.gl/1h3YU

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.001.2511.25

11.25 miles on the treadmill after work.

Long day. Arrived at work early, had an after school AP review for the young scholars, supervising a student teacher this semester and trying to fulfill a bunch of silly requirements our administration has placed on us teachers to justify their existence. These are things that they imagine improve the quality of our school but, in fact, only distract us from what we really need to do. 

Andy and I have started a new tradition of going to Beans and Brews on 27th South while Abby is at her violin lesson. The tradition is that I get a cup of coffee and Andy gets a hot chocolate and pesters me the whole time to get him a cookie as well. Every week when we are there, an old man comes in a few minutes after us and orders a cup of coffee and just stares vacantly off into space. We can't decide whether or not he comes in every night at 6:22 or just every Wednesday night at 6:22.  

My run today was good. Close to the highlight of my day. I must say, I am looking excitedly forward to the Jazz game tonight. Shouldn't have too much trouble with the Milwaukee Bucks.

Speaking of Milwaukee, Theodore Roosevelt was shot there while running for President on the Bull Moose ticket in 1912. Gave his entire speech with a bullet in his chest. Men were men back then. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Wed, Feb 06, 2013 at 19:21:48 from 68.35.221.180

Let it out, Rob - a bit more tangential than usual this evening. Breathe deep, focus.

From Rob Murphy on Wed, Feb 06, 2013 at 19:31:14 from 24.10.249.165

Yeah, kinda flying off all over the place.

I would classify this blog post, if it were in my local independent bookstore, as "literary non-fiction".

From Jake K on Thu, Feb 07, 2013 at 08:44:55 from 155.100.226.191

Roosevelt was definitely a real man. He puts guys me like to shame.

From Rob Murphy on Thu, Feb 07, 2013 at 09:07:00 from 163.248.33.220

He would probably confuse you with a toothpick and start picking his teeth with you.

From Steve on Thu, Feb 07, 2013 at 18:27:14 from 66.87.66.83

Ha Ha! Just give him the cookie..!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Taking the day off due to 10k race on Saturday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Thu, Feb 07, 2013 at 18:32:23 from 66.87.66.83

Good luck Saturday! Put a good one in for the the old guys

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.755.25

5.25 miles on the treadmill.

.5 at 6 minute pace

.25 at 5.52 pace. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, Feb 08, 2013 at 17:49:21 from 166.147.120.174

Good luck tomorrow.

Race: Salt Lake Track Club Winter 10k (6.21 Miles) 00:37:57, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.006.200.0011.95

AM: Easy 1.5 miles around the neighborhood before driving out to Saltair.

Race: Challenging race today. I don't think I've ever ran a race where I finished more encrusted with ice and snow. The strong headwind the last 5k was a real treat! The first 5k was actually pretty enjoyable but I lost about 90% of my motivation when I hit the turnaround. I was happy to finish second to Walter in the Masters and win $50. 

Abby, Andy, and I went to brunch afterwards at Amiee's (Lulu) house after. Lots of other folks who raced today were there as well and she had lots of bacon! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Sat, Feb 09, 2013 at 14:11:23 from 204.15.86.95

Lookin' good so far this year Rob. Glad you're feeling better, I was sick of your bad mood. Congrats on the $50.

From Bam on Sat, Feb 09, 2013 at 14:11:39 from 89.126.28.24

Well done for getting out there Rob and congrats on the $50 and 2nd place. Headwinds are a nightmare and should be banned in races:)

From Rob Murphy on Sat, Feb 09, 2013 at 14:19:13 from 24.10.249.165

If there had to be a headwind it should be at the beginning of the race when you're feeling fresh and chipper and you have the added motivation of knowing you will have a tailwind at the end,

Rob - it's good to be out there mixing it up even though I'm going to have to accept having my A** handed to me for a while.

From Bret on Sat, Feb 09, 2013 at 14:24:14 from 96.228.167.228

Nicely done Rob. No mention of aches pains or injuries too in your report -- gotta believe it is just a matter of time for your training to catch you back up to where you were before.

From Rob Murphy on Sat, Feb 09, 2013 at 14:29:37 from 24.10.249.165

Bret - just the normal "old man with over thirty years of training and racing" type of aches and pains. No injury pain. I'm hoping that when I can get my mileage consistently up to 70 with some quality workouts that I'll be able to run some times close to what I was doing a couple years ago.

From jtshad on Sat, Feb 09, 2013 at 14:30:30 from 69.20.183.178

Nicely done! Good to see you feeling so well and mixing it up with Walter.

From allie on Sat, Feb 09, 2013 at 14:59:00 from 97.117.83.221

so much bacon. so many leg hair icicles.

From jerekson on Sat, Feb 09, 2013 at 16:08:46 from 65.130.201.198

Good race Rob. I witnessed the icicles.

From Jake K on Sat, Feb 09, 2013 at 16:55:15 from 67.177.11.154

That's really good Rob... less than 30 seconds off from last year (which was perfect weather and your training was better at that point). You've been making consistent, solid progress lately.

From Andrea on Sat, Feb 09, 2013 at 17:15:19 from 67.166.101.214

Nice running today! Fun to hang out with you and the kids :)

From Rob Murphy on Sat, Feb 09, 2013 at 17:19:53 from 24.10.249.165

Thanks Jake, but it was more like 2:30 off of last year for me. I ran mid-35 last year.

From Jake K on Sat, Feb 09, 2013 at 17:22:13 from 67.177.11.154

Oh sorry I totally looked at the wrong time!

Just forget what I said.

I was just trying to build up your confidence! :-)

From Steve on Sun, Feb 10, 2013 at 14:09:53 from 66.87.66.125

Pretty awesome I think. Two great races after some serious frustrating time off. I think you are ahead of the game right now. Cold, windy races suck!

From scottkeate on Sun, Feb 10, 2013 at 15:07:15 from 71.199.4.146

NIce race, Rob! Best wishes to you as you ramp up your training. I'd love to see you cranking out some fast times this year.

From Rob Murphy on Sun, Feb 10, 2013 at 15:21:18 from 24.10.249.165

Steve, Scott - I really appreciate that guys. It helps having encouragement from runners like you.

From Jon on Sun, Feb 10, 2013 at 15:58:10 from 107.203.52.135

Good job. Just be glad it was a headwind for 5k, and not a point to point marathon, right?

From Matt Poulsen on Sun, Feb 10, 2013 at 16:47:29 from 98.202.242.213

Great to finally meet you yesterday, Rob! Nice work in brutal conditions. Sounds like your fitness is on the up-swing. You've got running in your blood.

From RileyCook on Mon, Feb 11, 2013 at 09:25:31 from 132.3.57.81

I'll echo everyone's comments...it seems you're starting to get it back and you had a nice effort on Saturday. Good work and congrats on the cash.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

This morning I met a group of guys at Highland High (Jake, Fritz, Kevin, Nathan Krah) for a cold run through the slush of the unplowed roads. I managed to keep my feet reasonably dry through about six miles. We ended up running 10 miles in 1:15 which was not bad considering the conditions. With my mile jog up to the school that makes a decent 11 mile run. Not bad since I'm still a bit sore from the race yesterday.

I wore my Brooks Cascadia trail shoes which was mostly a good call but they aren't as cushy and my heel hurts a little. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rossy on Sun, Feb 10, 2013 at 14:13:32 from 70.196.194.182

Nice run Rob and it was finally good to run with you in something other than a race (where I'm never really with you, because you always finish way out in front of me). Great mileage after coming off of that competitive 10k yesterday! Enjoy the rest of your Sunday!

From Rob Murphy on Sun, Feb 10, 2013 at 14:28:33 from 24.10.249.165

Thanks John - I knew I was forgetting someone but you were so far ahead of me for most of the run.

You're looking strong this year.

From CollinAnderson on Mon, Feb 11, 2013 at 14:12:13 from 155.99.163.134

Caught you trolling Lets Run instead of teaching high school! :)

From Rob Murphy on Mon, Feb 11, 2013 at 17:18:27 from 24.10.249.165

Yeah, I did that this morning Collin. I was going to start my watch to see how long it took Jake to notice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Today was a good day. I took the day off of work and went skiing. Now I'm going out to dinner.

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

I'm coughing up greenish gunk this morning. That can't be good.

PM: Easy four around the neighborhood. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Tue, Feb 12, 2013 at 09:00:51 from 206.71.84.68

If you didn't eat greenish gunk then yeah, probably not good. This is the year of being sick.

From Bam on Tue, Feb 12, 2013 at 09:02:59 from 89.126.28.24

It's old age:-)

From Jake K on Tue, Feb 12, 2013 at 09:27:44 from 155.100.226.191

I just finished 10 days of that. Its a great way to kick off every morning!

From Jake K on Tue, Feb 12, 2013 at 09:28:04 from 155.100.226.191

Good way to get in the spirit for St Patrick's Day, though!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five miles on the treadmill.

Opened the car door today into my forehead and now I have a big gash in my head. I'm not sure why I did that.

Had coffee and hot chocolate with Andy again while Abby practiced violin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Feb 13, 2013 at 19:04:54 from 107.203.52.135

Ouch, sorry man.

From Steve on Thu, Feb 14, 2013 at 19:51:07 from 174.52.243.254

Did he get a cookie?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Didn't get home from work until 5:30. Had to get Abby to swim practice at 6:00. Ann didn't get home from work until way past bedtime. So, no run today.

This week was supposed to be a big mileage week for me. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Six point two five miles around the neighborhood plus four times one hundred and five-o yard fast striders.

Then some jumping rope. I'm a pretty good rope jumper.

Then 100 push-ups and 100 sit-ups.

Now for a fun Friday evening of shuttling the kids to and from activities. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Feb 15, 2013 at 20:17:07 from 107.203.52.135

100 push-ups? Very nice.

From Bam on Sat, Feb 16, 2013 at 09:07:30 from 89.126.28.24

Skipping (jumping rope) is great for shedding timber. I think I'll be doing some skipping this week. Thanks for the idea.

From Rob Murphy on Sat, Feb 16, 2013 at 09:43:36 from 24.10.249.165

I assume you are excellent Bam, what with your boxing background.

From Bam on Sat, Feb 16, 2013 at 10:00:37 from 89.126.28.24

Handy enough, although I haven't skipped properly in a long time. I just do the odd bit to show off in front of my daughters. Grace is a good skipper, she can do a few fancy moves.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles around Sugarhouse Park. Sunny and beautiful today with fairly clean air. It mde me think that maybe we will make it through this winter.

I was going to do another lap or two around the park but I honestly got tired of walkers going in the opposite direction telling me how awesome I was on every lap. 

Oh yeah, I registered for the Gary Bjorklund Half in June in Minnesota. It's nice to have a big race to point to. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Feb 16, 2013 at 16:02:13 from 67.177.11.154

GREAT JOB RUNNER

I CANT EVEN DRIVE MY CAR THAT FAR

HAVE YOU EVER DONE A RAGNAR RELAY?

From Rob Murphy on Sat, Feb 16, 2013 at 16:07:17 from 24.10.249.165

Exactly!

From Redd on Sat, Feb 16, 2013 at 16:19:16 from 67.182.221.190

Do you have a 13.1 sticker on your car?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Eight miles in 62 minutes. Cold with eye-stinging pellet snow this morning.

This is the worst time of year sports wise. No baseball, no football, the NBA is on its All-Star break, March Madness has yet to begin. In short, no excuses not to be productive on Sunday afternoon. 

 

PM: 4.25 miles on the treadmill and about 20 minutes in the sauna. Lots of stretching.

I'm going up Emigration Canyon to I-80 tomorrow morning to celebrate President's Day. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Feb 17, 2013 at 14:14:41 from 67.177.11.154

It snowed this morning? I'm glad I didn't start until 11:30!

Millrose Games were pretty awesome last night.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

I love 3 day weekends. I love morning runs too but I'm just not that into 4 am morning runs which is pretty much what I have to do on weekdays to make my commute, drink the requisite amount of coffee, and be at work by 7.

 Fourteen miles in 1:47. Beautiful, but cold, morning and I got to "run the sun up" as Amby Burfoot likes to say. Knees a little more achy than I would have liked.

Potato pancakes and a glass of Muscle Milk after. I'm living right! 

I am second only to some guy named Jake K on the mileage board. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lulu Walls on Mon, Feb 18, 2013 at 10:22:09 from 166.70.240.95

I came to your blog looking for some sort of historical fun fact for today, but only found potato pancakes :(

From Rob Murphy on Mon, Feb 18, 2013 at 10:31:44 from 24.10.249.165

We have had only one president named Grover. But he was president twice.

Better?

From Lulu Walls on Mon, Feb 18, 2013 at 11:19:03 from 166.70.240.95

Yup. Much better. Thanks!

From Rob on Mon, Feb 18, 2013 at 11:22:33 from 204.15.86.95

Those ultra marathon guys are always dominating the mileage board.

From Redd on Mon, Feb 18, 2013 at 12:14:35 from 67.182.221.190

Also guys who do tempo workouts on Monday.

Also James K. Polk is the best one term president evah!

From Rob on Mon, Feb 18, 2013 at 12:41:37 from 204.15.86.95

Oh! Burn. :) (Haven't said that in a while)

I love when I go to China cause I have a whole day on everyone, it's easy to be the top of the leader board.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

As I was driving south on I-15 this morning heading to work I found myself gazing at the entrance to Little Cottonwood Canyon and wishing I was on vacation. I pictured myself waking up in my room at the cozy Alta Peruvian Lodge getting ready to eat a huge breakfast followed by a day of skiing.

But here I am at work.

Not sure what I'm going to do today workout wise. Probably some cross training.

PM: Yep, some cross training. I had a really nice afternoon as a matter of fact. Left work a little early as it was a slow day and I'm all caught up on my grading. Ann and I went for a 2 mile walk around the neighborhood.

300 floors (6.25 miles) on the Stairmaster in 41 minutes plus one mile on the another bizarre machine.

I've come to the realization that a typical week for me needs to be five days of running, one day of cross training, and probably a rest day. Maybe one or two of the running days can be doubles. 

I was checking out the Quantcast data on people who view my blog every month. Basically my blog is seen by religious people who like to travel 

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Comments
From Bam on Wed, Feb 20, 2013 at 06:09:11 from 89.126.28.24

... and an Irish/English agnostic who used to travel.

From Bam on Wed, Feb 20, 2013 at 14:21:06 from 89.126.28.24

There's a great podcast with Pete Magill on Scott Brown's blog. His blog is called, In The Long Run.

I think you'll like it - it's all about running as a master.

From Rob Murphy on Wed, Feb 20, 2013 at 19:36:24 from 24.10.249.165

But you live in Ireland, why would you want to travel?

From Fritz on Wed, Feb 20, 2013 at 21:50:26 from 67.177.4.64

I will start looking at your blog more to see if I can affect those stats. I am the caucasian male who likes Fantasy Sports.

I think cross training once a week will serve you well.

From Jon on Thu, Feb 21, 2013 at 05:02:54 from 107.203.52.135

Religious people who like to travel... Sounds like Utahns who run places...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Nice, steady treadmill run after work. 10.25 miles. Kept it around 7:10 to 7:20 pace most of the way.

Here's something interesting. In my U.S. history classes we are in the early 20th century now - a time period dominated by Theodore Roosevelt. Whenever I teach a subject, I try to come up with something interesting that makes people who lived long ago seem more human to high school kids in 2013. Today we talked about the most tragic day in TR's life, February 14th, 1884. On that day his young wife Alice gave birth to their first child and died later that day due to complications from the delivery. To make matters worth, TR's mother died that exact same day in the same house of typhoid fever. Roosevelt was devastated by this and gave his infant daughter, whom he named Alice, to his sister to care for and he moved to the Dakota Territory and purchased a cattle ranch. For several years he lived in relative isolation while he recovered from this tragedy.

If you all want to see something pretty powerful and moving you can google "theodore roosevelt diary entry day wife died" to see what he wrote in his diary that evening. You might cry if you are the sensitive type.

My students found it doubly sad that this occurred on Valentine's Day. But I had to tell them that I'm pretty sure Valentine's Day was a 20th Century invention of the floral and greeting card industries to make us feel like jerks if we don't by their products. 

I just looked it up. Valentines Day is older that I thought. I still maintain that your wife and mother dying on the same day in the same house cannot be made worse by occurring on Valentines Day. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Wed, Feb 20, 2013 at 19:51:01 from 97.117.83.221

wow. i've never heard that before. so sad. that big, black X...

From Laputka on Wed, Feb 20, 2013 at 20:31:25 from 98.202.142.68

I wonder if my daughter knows that? I'm going to test her. Oh, I'm not religious and never travel. I hope you don't pay anything for that Quantcast data thing.

From Jake K on Wed, Feb 20, 2013 at 20:46:45 from 67.177.11.154

My favorite Roosevelt story is when he snuck off on a camping trip w/ John Muir... that trip really kickstarted the whole national parks movement.

From Bam on Fri, Feb 22, 2013 at 13:21:55 from 89.126.28.24

I told this to my wife when we were walking around the supermarket - she was mightly impressed with my newly acquired historical knowledge:) Thanks Rob. A weekly historical tidbit would be handy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Finally, an early morning run before work. 4 miles plus some fast striders. Felt good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Feb 21, 2013 at 07:30:40 from 141.221.191.225

Nicely done.

From Rob on Thu, Feb 21, 2013 at 08:09:38 from 206.71.84.68

See, it's not so bad.

From Laputka on Thu, Feb 21, 2013 at 22:38:16 from 98.202.142.68

I'm liking your new profile pic. Pretty much sums up running. What's the story?

From Rob Murphy on Fri, Feb 22, 2013 at 05:34:22 from 24.10.249.165

Michael - in 2010 I did my first R2R2R run in the Grand Canyon with Jon and Cody. One of them snapped that picture at approximately 47 miles into the 48 mile run. You'd think at that point you would be all jubilant and upbeat with the thought of only a mile to go right? But no! Contemplating that last mile seemed like a marathon to me.

From Jon on Fri, Feb 22, 2013 at 06:06:51 from 107.203.52.135

And I think it took about as long as a marathon, too... :)

From Rob Murphy on Fri, Feb 22, 2013 at 08:09:24 from 163.248.33.220

Interesting thing is Jon that I did it the next year with Steve and i was quite a bit less fit than when I ran it with you. But I felt much better mentally the last few miles. I think just having one under my belt was good for me.

From Lulu Walls on Fri, Feb 22, 2013 at 08:42:13 from 155.100.9.11

Love that shot! Any plans to run it again?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.001.000.005.25

5.25 miles with 4 x 1/4 mile at a little faster than 6 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
10.002.002.000.0014.00

It looks like maybe the really heavy snow might hold off until after today's 15k at 10 am.

So my daughter Abby is taking part in this Kiwanis Club community service/citizenship/essay type thing. After thinking about it for a while, we decided that she could volunteer at a nursing home near our house. Ann and the kids know this place pretty well as they bake cookies every year and take them to the old folks there at Christmas time. So Ann took Abby there to volunteer - keeping people company, helping out during "game time", that kind of thing. She has to do 15 hours for this Kiwanis Club contest.

Anyway, the activities director at the nursing home said that before Abby could volunteer she would have to submit to an FBI background check! You know, actually go down to the police station and get fingerprinted and all that. 

Did I mention she's twelve?

So we took her to another nursing home where they were overjoyed to have her and put her to work right away. 

No race report today. I hitched a ride with Jake out to Saltair for the SLTC 15K this morning. When we got there we went for a one mile "warm-up" but the conditions made it impossible to get warm. I'd say 30 mph winds whipping off the lake along with white-out type horizontal snow that was the ice pellet type that stings your eyes. Add to this the lightening and thunder snow and you have quite a delightful package.

So we called the game and went to the gym to do a treadmill workout. If you ever want to feel inferior you can run next to Jake Krong on a treadmill. You know, running at 12 mph and wanting to carry on a conversation like he's on a cool down jog.

I did run 9.3 miles on the treadmill in 63 minutes with a warm-up and a cool-down jog. 63 minutes is about what I would have raced today so I'm OK with that. 

67.25 miles for the week. Not bad. I feel like I'm holding together pretty well. I felt good this morning and I would have run a decent race. I held 5:50 pace on the treadmill for a while without too much trouble. Good news. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bam on Sat, Feb 23, 2013 at 07:41:41 from 89.126.28.24

They know that Abby's old fella's a right old rogue with rep for smashing up cars:)

That's nuts. Over here, if you work with kids you have to be vetted. I've never heard of kids needing to be vetted so that they can help old folk.

From Redd on Sat, Feb 23, 2013 at 13:01:39 from 67.182.221.190

Baby! It was beautiful out there!

From Rob Murphy on Sat, Feb 23, 2013 at 13:04:28 from 24.10.249.165

We expect to take lots of abuse for our wimpitude.

From Jake K on Sat, Feb 23, 2013 at 14:37:53 from 67.177.11.154

We were so awesome at the gym... wearing our racing singlets and making everyone jealous that they couldn't be so cool.

I hope Ann left you plenty of shoveling to do!

From Fritz on Sat, Feb 23, 2013 at 14:46:39 from 65.100.192.74

When I started going to that gym back in 2009 I would often see this guy running at a good clip wearing a full on racing outfit....turns out it was Rob. In 2004 I stopped wearing bagging gym shorts and in 2007 I started wearing a singlet. Maybe in another two years I will wear the singlet and split shorts at the gym.

From Laputka on Sat, Feb 23, 2013 at 15:19:32 from 98.202.142.68

Hey Rob, thanks for the blue ribbon!! Yeah baby!!! 1st blue ribbon for me in this series. I've been running it for 8 or 9 years. Lots of whites and reds, but never BLUE. I arrived a little after 9am. I saw the lightening and white out conditions. It was much better by 10am but still a heck of a storm. Bill Cobler started 3 minutes late plus I worked with Erich Kuster drafting on the way back. He let me finish in front of him. We figured we gained about two minutes by trading pulls. It turned out to be a lot of fun if you can believe that? Good move not getting your daughter fingerprinted, don't give the government any more information than you have to.

From Rob Murphy on Sat, Feb 23, 2013 at 15:21:52 from 24.10.249.165

Fritz - someone has to counteract all those guys running with knee length basketball shorts and knee high socks leaving about one inch of exposed skin.

I came up in this sport when ALL running shorts were short, split running shorts. You can't teach an old dog new tricks.

From Rob Murphy on Sat, Feb 23, 2013 at 15:24:22 from 24.10.249.165

Michael - no problem and you're welcome! As for my daughter, I don't want to start her with a disadvantage if she chooses a life of crime.

From jtshad on Sat, Feb 23, 2013 at 15:39:30 from 69.20.183.178

A great week of running, sounds like you made the right choice! Good for Abby for her volunteer work!

From Bret on Sat, Feb 23, 2013 at 18:15:09 from 96.228.167.228

Wait a minute - you got Jake to run on a treadmill?

From Jake K on Sat, Feb 23, 2013 at 18:35:27 from 67.177.11.154

I trust Rob's council when I'm within a week of a big race, and that's saying a lot b/c I hardly listen to anyone! :-)

From Rob Murphy on Sat, Feb 23, 2013 at 18:42:41 from 24.10.249.165

I will now test the limits of my new-found power.

I counsel you to take next Friday completely off from running.

From Rob on Sat, Feb 23, 2013 at 18:42:57 from 204.15.86.95

Jake you could wear a little bo peep outfit to the gym, run 12 mph and no one would say anything about it. Well, at least to your face.

That's funny about the FBI check, she must look suspicious. Seriously, who would want to volunteer to talk to old people. I have to do it just cause their my parents.

From Rob Murphy on Sat, Feb 23, 2013 at 18:51:17 from 24.10.249.165

Nice Rob. Do you hate puppies as well? :)

From Rob on Sat, Feb 23, 2013 at 19:07:01 from 204.15.86.95

No, I like puppies. They always remember me, and don't nag me about never coming to visit.

From Jake K on Sat, Feb 23, 2013 at 19:36:16 from 67.177.11.154

You're recommending I take the day right before the race off? I've heard of taking a day off 2-3 days out, but never the day before...

From Rob Murphy on Sat, Feb 23, 2013 at 19:36:55 from 24.10.249.165

I thought the race was on Sunday?

From Fritz on Sat, Feb 23, 2013 at 19:52:31 from 67.177.4.64

I second the idea of taking the Friday off for a race on Sunday. That has been my routine and then I just do 3 or 4 quicker miles on the day before the race.

From Jake K on Sat, Feb 23, 2013 at 20:21:28 from 67.177.11.154

Saturday. I'm actually thinking about doing this... You've been trying to get me to do it for long enough now, you must believe in it :-)

What have I got to lose?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Sunday afternoon cardio festival.

1.25 miles on the treadmill  just warming up.

300 floors on the stair master in 39:27. Apparently this is 6.25 miles. This was pretty hard - Based on my breathing about like a tempo run.

1 mile cool down on the treadmill.

Watched the Daytona 500 while I was working out. Part of me was pulling for Danica Patrick but part of me was also glad she dropped from 3rd place to 8th place on the last lap. Because if men can't win the Daytona 500 what's left for us? I mean women are already earning about 60% of the college degrees in the U.S. and will clearly be ruling the world in a generation or so so it's nice if they can leave us NASCAR for a little while longer.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sun, Feb 24, 2013 at 18:02:19 from 65.127.208.182

I don't think it really matters as long as they are hot.

From Rob on Mon, Feb 25, 2013 at 07:29:18 from 206.71.84.68

Well, I don't feel nearly as bad about my old people comment anymore.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Cold, 7.25 miles around Sugarhouse at 5 am. Nice. Maybe a full moon?

It's hard for me to get out that early but it gets easier once I get on a roll.  

PM: 5.25 miles on the treadmill (started out at my usual 10 minute pace and worked down to 6:30 pace at the end) plus some light core work and strength training.  

One thing that has become non-negotiable is that I have to begin every run with about 1.25 miles at 10 minute pace before my body really wants to run. It takes a little patience but it's worth it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Feb 25, 2013 at 08:27:05 from 155.100.226.191

You are correct, according to the full moon widget on my calendar, it was in fact a full moon.

From Bret on Sat, Mar 02, 2013 at 10:56:04 from 96.228.167.228

Slow starting -- easing into the run -- absolutely non-negotiable. I am with you on that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

I had a busy day and I slept through the snooze alarm this morning so I wasn't able to get out for a run until 5:45 this afternoon - maybe my least favorite time to run because it's the time I'd rather be relaxing with the family. Also I'm often tired and sluggish feeling in the late afternoon. It turned out to be a good run though. 9.25 miles in 1:09 around Sugarhouse and its environs.

I signed Andy up for this book club for first and second graders at The King's English bookshop here in Salt Lake. There are only two other kids in the group, both second grade girls. This month's book was Attack of the Shark-Headed Zombie. They met today to discuss the finer points of the book and while Andy was impressed with the reading ability of the two girls in the group, he blew them away with his observations about the shark-headed zombie and zombies in general.

Next month is a book about the Titanic. This will give him a chance to renew his Titanic obsession from last year. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Wed, Feb 27, 2013 at 10:12:38 from 206.71.84.68

8 year old's know way to much about Zombies. Did you see this Tim Burton Commercial? I loved it.

https://www.youtube.co/watch?v=vlal4UUxoiE

From Bam on Wed, Feb 27, 2013 at 13:42:47 from 89.126.28.24

Have Abby and Andy read the Diary Of A Wimpy Kid books? According to Grace, they're pretty good. Mind you, Abby might have outgrown them by now.

From Rob Murphy on Wed, Feb 27, 2013 at 13:52:11 from 163.248.33.220

Abby loves the wimpy kid books and the movies.

I'd be interested in hearing your thoughts regarding kids and reading. Do you follow the "anything is fine as long as they are reading something" school of thought?

From Bam on Wed, Feb 27, 2013 at 14:13:07 from 89.126.28.24

Yes. I tried to get Grace reading 'posh' stuff but it didn't work too well. The Wimpy Kid stuff opened the door and then she started reading other stuff. She's now reading, The Boy In Striped Pajamas.

I've taught her quite a bit about narrative technique and story, which is helping her with her English compositions.

Although she does well in her weekly spelling tests, her spelling isn't too hot - mind you, mine is appllling:).

I think as her reading develops her spelling will improve. It's hard to get them reading with all of the other distractions. I've found that by coaxing her into reading at night, in bed, she's now in the habit. Sometimes I have to tell her to stop and go to sleep.

From Rob on Wed, Feb 27, 2013 at 14:19:21 from 206.71.84.68

My wife reads all the kids books along with them so they can have dialog. I have no idea what sort of rubbish they're reading.

So far my kids, 9-11 are still into fantasy stuff like Harry Potter and Fable Haven.

Not that you were asking me, but most of my family is quite scholastic.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles on the treadmill. I was feeling pretty good and began to push it up to close to six minute pace. But then I backed it back down to a little slower than seven minute pace - reminding myself that I'm still mostly in weight loss and general aerobic conditioning mode. 

Nice to feel good consistently though and to have to hold myself back. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Wed, Feb 27, 2013 at 21:46:22 from 66.87.127.149

Nice!

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
11.250.000.000.0011.25

Nice, easy morning run. 11.25 miles mostly around Sugarhouse Park. 

Every once in a while I have an "only in Utah moment" that surprises me even after eleven years here. Today I went to this donut shop on 114th South on my way to work because I promised a class donuts because of something good they did. Anyway, this so-called donut shop did not sell coffee. Has anyone heard of a donut shop without coffee?

Fortunately there is a Beans n Brews right next door.

I still love it here though. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Mar 01, 2013 at 07:05:58 from 69.20.183.178

Nice!

From Lulu Walls on Fri, Mar 01, 2013 at 08:35:52 from 155.100.9.11

Donut shop without coffee?!?

Please tell Abby that Frank is back home and alive and well. I spent 15 minutes trying to capture her this morning in a towel so I could force her medications down her throat which I get to do twice a day for the next 10 days. Fun! Want a bird?

From Kam on Fri, Mar 01, 2013 at 09:48:52 from 68.66.163.179

That does seem odd, even for Utah.

From Rachelle on Fri, Mar 01, 2013 at 10:50:24 from 159.212.71.77

If I didn't know better I'd think you lived in ut county, nothing surprises in ut county anymore...

You are a nice teacher and now I'm craving a donut!

From Jon on Fri, Mar 01, 2013 at 19:09:22 from 107.203.52.135

Do you miss the Dunkin Donuts from out east? They sell coffee.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles around the Sugarhood.

Included 20 X The Highland High stadium steps and 6 X 100 meter striders.

100 push-ups, 100 sit-ups 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Mar 02, 2013 at 16:50:07 from 98.165.233.14

That's a well-rounded workout!

From Rob Murphy on Sat, Mar 02, 2013 at 17:09:14 from 24.10.249.165

Just a wee bit superior to your accomplishment today. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

12.25 miles on the treadmill.

I'll get a cross training workout in a couple hours at "Jump Around Utah" with the church kids.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Out the door at 4:30 this morning for 10.25 miles in 1:22. I did the Foothill Loop plus some extra around Millcreek and Sugarhouse.

I'm going to the doctor this afternoon for a routine physical. Although it's not very routine for me since I haven't had one for seven years. I need to do better at that. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bam on Mon, Mar 04, 2013 at 06:28:25 from 89.126.28.24

4:30! Don't tell the Doc - you'll be locked up:) Hope it all goes well...

From Rob Murphy on Mon, Mar 04, 2013 at 07:35:22 from 163.248.33.220

Yeah, it's rough at that time Bam. The hardest part is when the bed is so warm and you know it's so cold outside. Once I get my feet on the floor and a cup of coffee in me I'm a lot better.

Some people can maximize sleep by being out the door ten minutes after they get up. Not me. It takes me at least 45 minutes to be ready to run. I was up at 3:45 this morning!

From Jake K on Mon, Mar 04, 2013 at 08:05:08 from 155.100.226.191

It gets easier in the summer, especially when you just sleep in your split shorts.

I used to think I was quick getting ready, but it takes me a good half-hour too, during the colder months especially.

Good job on keeping the doctor visit gap under a decade.

From Steve on Mon, Mar 04, 2013 at 10:09:23 from 67.40.118.46

Doctor? What? Never go to those guys unless you are forced. :-)

From Rob Murphy on Mon, Mar 04, 2013 at 10:28:30 from 163.248.33.220

That's generally how I feel Steve. "Wife" feels differently.

From Jon on Mon, Mar 04, 2013 at 18:35:55 from 107.203.52.135

Doctors. Eh, who needs em.

From Wesley Hunt on Tue, Mar 05, 2013 at 18:23:25 from 74.82.64.144

You're a spry, middle-aged animal. Doctor smoctor...

Liking the early am running.

From Rob Murphy on Tue, Mar 05, 2013 at 18:27:14 from 24.10.249.165

Thanks Wesley. Good to see you here on my blog!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Treadmillin miles today. Started at 7:30 pace and finished around 6:30.

My niece Elizabeth is wrapping up her Spring Break visit to Utah today. She's thinking of applying the the U for medical school after she graduates from college next year. We crammed a lot of stuff in to just a few days. She got to watch my wife admit a gunshot wound to the head dude on Friday night and hung around the NCC for a few hours. This morning Ann was able to get her into the operating room to watch some brain surgery and Nathan Krah gave her a tour of the medical school this afternoon.

Running will be hit or miss the next couple days with parent-teacher conferences at school. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Wed, Mar 06, 2013 at 18:42:59 from 72.254.43.172

And she still wants to go to medical school after that? Sounds like a good place for her then.

That sounds like one of my treadmill runs except I always end on even numbers.

From Steve on Thu, Mar 07, 2013 at 05:42:55 from 66.87.123.176

I didn't see anything here about the doctor visit. No rubber gloves? Elbow length?

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
6.250.000.000.006.25

Managed to squeeze in a quick run plus some push-ups and sit-ups between the end of school and the start of parent-teacher conferences.

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

No work today so I did a morning run at a sane hour. 9.25 miles in 1:10. 

About six miles into the run I was running by my kids school when I discovered that virtually all the snow is melted from the field behind the school. So I stopped and did 6 striders on the grass at about 90% effort. Running on grass. Pretty cool. 

PM: Went to the gym and did a two mile warm-up jog on the treadmill then a "stair master tempo workout". I did 300 floors (6.25 miles) in 36:50. May have set a personal sweat record. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Mar 08, 2013 at 08:34:41 from 155.100.226.191

I realized that yesterday, we can run the perimeter loop around SHP again! First time since about Thanksgiving!

From Rob Murphy on Fri, Mar 08, 2013 at 09:06:34 from 24.10.249.165

Now if I can get the gully down in Sandy clear I'll be good until the trails up at Alta open up.

From Laputka on Sat, Mar 09, 2013 at 09:16:33 from 98.202.142.68

Green grass, no ice of the face, warm hands, shorts ... is it really happening? Can we say the "S" word yet?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 miles along the Jordan River Parkway. I felt generally crappy, sluggish, lethargic...

Glad to finish off a decent week though. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Mar 09, 2013 at 13:28:23 from 96.228.167.228

Good mileage this week Rob. Nice job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

7.75 miles around Liberty Park plus a bunch of fast striders on the wood-chip.

I've been having a problem with sluggishness on a lot of my runs lately. Sometimes I'm getting light-headed. I think I might not be getting enough carbs. I'll tweak that and see what happens. 

Must have been an event out at Liberty Park today called "Rednecks With Their Pit Bulls On Parade". Gotta love sunny, warmish weather! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Mar 10, 2013 at 15:56:28 from 97.126.214.107

"____with their______ on parade" is the definition of liberty park.

From Jon on Sun, Mar 10, 2013 at 18:53:39 from 107.203.52.135

Sure you're not back in the south?

From Rob Murphy on Sun, Mar 10, 2013 at 19:24:19 from 24.10.249.165

I think it's universal Jon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.502.002.500.009.00

This qualified as a "workout". Kind of disappointing. More after I eat dinner.

Well, I decided I should do something resembling a workout. I'm a firm believer that all runners need a small handful of staple workouts that they do fairly regularly to gauge their fitness.

I've long had a treadmill workout I do that's sort of a treadmill fartlek. It's a 60 minute run divided into 10 minute increments. I do two minutes at 7 mph, two at 8 mph, two at 9 mph, and four at 10 mph. I try to increase the speed .1 every time so from 50 to 60 minutes I'm doing 7.5, 8.5, 9.5, 10.5.

When I'm really fit this workout is moderately hard. It leaves me feeling confident but not hammered.

I tried to do this today but couldn't. Basically I learned that 6:20 pace is my new 5:55 pace. Kind of depressing. I topped off at about 9.5 mph on this one and only managed 50 minutes for the workout. I did keep close track of the data though and will be able to monitor my improvement.

The thing is, I thought I could basically will myself through the workout the way I used to do it. But I've done this workout so many times that I know exactly how I usually feel running at 10 mph and I was totally bummed to find myself feeling close to the same way at 9 mph. 

On the bright side, I spoke to Ann and the kids about this and they all assure me that they still love me and think I'm mostly a decent person. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Mon, Mar 11, 2013 at 19:40:05 from 68.35.221.180

"mostly decent" - nice

From Rob Murphy on Mon, Mar 11, 2013 at 20:08:50 from 24.10.249.165

I did deprive Abby of her Kindle for most of the weekend.

From Jake K on Mon, Mar 11, 2013 at 20:11:13 from 67.177.11.154

We still like you. So does Summit.

From Fritz on Mon, Mar 11, 2013 at 20:20:18 from 67.177.4.64

I suspect you were on the one the juiced treadmills. Another day and treadmill and I bet you could do it. You are more than a decent person.

From Rob Murphy on Mon, Mar 11, 2013 at 20:28:23 from 24.10.249.165

Thanks Jake and Fritz.

Actually Ftitz, I did this at the Sandy gym on the Life Fitness treadmills which I always find it easy to run faster on than the Precor treadmills at sugarhouse. The ones at the Sandy gym are actually the old machines that used to be at Sugarhouse.

The thing I most hate about the Precor treadmills is that you cant just punch in a speed. You have to push the up and down arrows over and over and over....

From Fritz on Mon, Mar 11, 2013 at 20:40:17 from 67.177.4.64

I think Sugarhouse is due for another set of TMs so maybe Sandy will get the Precors. Precors seem to all feel the same but it seems like a crap shoot with other brands, at least from my experience.

From Rob on Mon, Mar 11, 2013 at 20:42:45 from 204.15.86.95

I don't have enough information to have and objectionable opinion on the subject.

From Rob Murphy on Mon, Mar 11, 2013 at 21:03:31 from 24.10.249.165

I like the feel of the deck on the Life Fitness treadmills.

From Rob on Mon, Mar 11, 2013 at 21:19:32 from 204.15.86.95

Now I do.

From Steve on Tue, Mar 12, 2013 at 06:01:26 from 66.87.126.197

I love that last sentence. I totally feel this pain my man. I haven't pushed anything at all this year either. Here's my take on your workout. It's easy to convince yourself that you are at a certain fitness level because you have been making the motions. It's what you and I have always talked about with running. At some point you have to walk the talk. That's why we love it. This isn't a benchmark of age or a new level that you now will be as a runner. This is a benchmark of your last three months of effort. This year's going to be different for you. Do it again in six weeks

From Bam on Tue, Mar 12, 2013 at 06:19:42 from 89.126.28.24

I agree with Steve. Do it again in 6 weeks and see the improvement.

It's great depriving kids of their gadgets: you don't have to raise your voice or get angry. Just take away the gadget and watch the pain:) More often than not, I cave and let them have their gadgets back. It's tough being a parent. Very tough.

Thank the gadget man for gadgets as he has made parenting, ironically, so much easier.

From Bret on Tue, Mar 12, 2013 at 08:17:23 from 96.45.118.12

That's the Rob Murphy Treadmill Workout! Love that one you shared with me a couple of years ago. Another take on this, is that today just may not have been your day for that workout - maybe you try it again in a couple of weeks and find you are fitter than thought in your previous attempt.

From baldnspicy on Tue, Mar 12, 2013 at 19:10:44 from 71.162.1.30

I'm going to have to incorporate this workout! That'd be a killer for me, but a good test to track fitness over time. Thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

A quote from my favorite TV detective of all time, Jim Rockford...

"I try to keep my virtues to a minimum. That way, they're easier to keep track of." 

I was able to run in the gully today! 7.5 miles of trail running bliss. I was almost warm at the end.

Saw my old buddy Snoopy on top of his dog house. He looked happy but he's getting old. I'm not sure how much longer he will be able to jump up there. It's been about two years since he barked at me. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, Mar 12, 2013 at 08:11:55 from 96.45.118.12

Loved the Rockford Files...

From dugco on Tue, Mar 12, 2013 at 08:25:32 from 69.243.230.118

Man, you guys must be old.

From Jake K on Tue, Mar 12, 2013 at 09:58:24 from 155.100.226.191

My favorite TV detective of all-time is Fox Mulder, from the X-Files. I feel kinda old even mentioning that show... I'm 99% certain Andrea has never even heard of it.

From Lulu Walls on Tue, Mar 12, 2013 at 16:31:37 from 155.100.9.11

My favorite TV detective would have to be George Frankly from Mathnet. I am almost 99% Jake has never heard of it or say most people.

Trail running bliss. Sounds soooo nice!

From Jake K on Tue, Mar 12, 2013 at 16:38:11 from 155.100.226.191

"Mathnet" sounds like a website James goes to

From Tom K on Tue, Mar 12, 2013 at 17:33:01 from 108.9.33.153

Detective Frank Drebin is the best, and the contest isn't even close.

From Redd on Tue, Mar 12, 2013 at 17:57:30 from 67.182.221.190

Who are you, and how did you get in here?

I'm a locksmith...and I'm a locksmith.

From Rob Murphy on Tue, Mar 12, 2013 at 18:35:03 from 24.10.249.165

I appreciate all these comments. I will have more to say about Jim Rockford tomorrow. Meanwhile some of you youngsters could go to youtube and watch some clips. Start with the opening os the show which features a phone answering machine recording of Rockford's voice. When I was a kid I thought that was so cool because my family didn't have an answering machine.

Some of you don't even know what an answering machine is I bet. Ann and I had one until about two years ago.

From Laputka on Tue, Mar 12, 2013 at 20:14:52 from 98.202.142.68

but do you still have the landline that went with that answering machine? I hope so, because all the cool guys have landlines.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles in the gully. Lots of sand, lots of hills.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Fri, Mar 15, 2013 at 11:04:56 from 205.214.239.197

Love that gully run. When you finally kick the bucket I'm going to put a little plaque up on that run for you. Something like, "Murphy's Gully, here Rob worked out most of life's questions each week".

From Rob Murphy on Fri, Mar 15, 2013 at 19:35:20 from 24.10.249.165

I would appreciate that Steve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Today I ran four easy miles. Then I stopped and ran six 15 second hill sprints in Sugarhouse Park on what my kids call "the little sledding hill".

Then I jogged a mile home and decided to call it a day. It was kinda hot out. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Mar 14, 2013 at 17:35:23 from 98.202.146.178

Copycat workout!

From Rob Murphy on Thu, Mar 14, 2013 at 17:37:49 from 24.10.249.165

I originally came up with a "cheeky" name for these hill sprints just for Bam. I was going to call them "Sugarblasts".

From Jake K on Thu, Mar 14, 2013 at 18:33:53 from 98.202.146.178

I like it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Today was a great day.

Earlier this year I invited the historian David Kennedy from Stanford University to come to Alta High for a day. Kennedy is probably the leading authority on the Great Depression and World War II era, He wrote Freedom From Fear which won the Pulitzer Prize in 2000 and he also writes probably the most used AP U.S. History textbook, The American Pageant.

So I picked him up at the Alta Club downtown at 6:30 this morning. Pretty swanky place. He told me that "The Stanford Club" got him his lodging there. He did three presentations this morning and then met privately with my ten top students after lunch for a question and answer session. The whole day went really well and I was thrilled with the great questions and comments my kids had. Not bad at all for public school students. They actually stayed after school for an hour to continue the discussion with Professor Kennedy with none of them seeming anxious to leave. It was downright heartwarming for a teacher.

We Murphy's decided to celebrate our Irishness this evening by going to MacCools Public House for dinner. Had me some Buffalo Shepherd's pie and a pint of Guinness. Just in case anyone from Ireland reads this and questions whether Buffalo Shepherd's Pie is authentically Irish, just let me say that's what we Americans do - we take other people's stuff and make it better. I know this for a fact because I have tried to find decent Chinese food in Chinatown in San Francisco and found that it paled in comparison to Panda Express.

The only thing that would have made the day better would be if I had been able to get a run in. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bam on Sat, Mar 16, 2013 at 00:30:55 from 89.126.28.24

I'm sitting here with my coffee before I go out for a quick 5 and I'm chuckling. Love the Buffalo Shepherd's Pie - that's the greatest oxymoron of all time:)

Brilliant that your students made you proud.

From Jon on Sat, Mar 16, 2013 at 05:34:43 from 67.170.106.4

Sounds like a great day.

From Steve on Sat, Mar 16, 2013 at 23:01:23 from 187.210.130.98

ha Ha!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Heading up to Jeremy Ranch now for a long run. I'm still a little sore from my "hill blasts" a couple days ago. I love getting old.

Sixteen miles in 2:06 up at Jeremy Ranch.

***JEREMY RANCH ROAD CONDITION REPORT***

99% OF THE ROAD WAS SNOW-FREE FOR THE ENTIRE 7.5 MILE LENGTH. THE ROAD WAS QUITE MUDDY IN SOME PLACES ON THE MORGAN COUNTY SIDE NORTH OF MORMON FLATS. COMPLETELY RUNNABLE NOW. YOU'LL GET A LITTLE MUDDY BUT AIN'T NOTHIN WRONG WITH THAT. 

PM: Push-ups, sit-ups, core stuff. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Mar 16, 2013 at 10:48:54 from 98.202.146.178

This is an early start to Jeremy ranch season... Let me know how the road is.

From Steve on Sat, Mar 16, 2013 at 22:59:02 from 187.210.130.98

That's a kick butt run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Yes! 

I just read on the Running Times website that the number of U.S. marathon finishers declined last year for the first time since 2001. I have been so ready for the current running boom to end. Hopefully we can all look forward to the day when we don't get shut out of our favorite races in favor of the Oprah wannabes and we don't have to commit to a race 12 months in advance just to be assured a spot.

That's my elitist end zone spike for the week.

PM: 11.25 miles on the treadmill. Started slow, worked up to 6 minute pace.

While I was running I was watching this show called Man vs. Food and all I have to say is WTF is wrong with us as a society? I actually could feel my blood pressure rising as I watched. There was this very fat man trying to consume seven pounds of food while a crowd cheered and encouraged him as if he were accomplishing something worth celebrating. I swear it was like watching a guy slowly committing suicide. If we keep on our present de-evolutionary trajectory I wouldn't be surprised if we are soon watching people play Russian Roulette on The Travel Channel. I mean why make it take a couple decades with a stroke or diabetes? Let's have some instant gratification right before our very eyes.

I should add that I did not choose to watch this show. It just happened to be on the TV in front of the treadmill I was running on. 

Happy Sunday! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bam on Sun, Mar 17, 2013 at 16:51:33 from 89.126.28.24

You're probably too young to remember The Deer Hunter:)

From Rob Murphy on Sun, Mar 17, 2013 at 17:04:18 from 24.10.249.165

I think I'm a few months older than you Bam. Christopher Walken right?

From allie on Sun, Mar 17, 2013 at 17:10:03 from 97.126.215.55

the running boom is ending because: 1) crossfit makes cooler bumper stickers; 2) port-o-potties for the masses are sooo ick.

i've seen one episode of man v food, and that was enough. he was eating a stack of 14-inch pancakes. about halfway through, he grew tired of the carbs and ordered a giant plate of bacon to help wash it all down.

'merica.

From Bret on Sun, Mar 17, 2013 at 17:40:05 from 96.228.167.228

Is no one seeing the connection between the "end of the running boom" and the "man eating a ton of food" show? Just saying..

From Rob Murphy on Sun, Mar 17, 2013 at 17:51:45 from 24.10.249.165

Having a hard time staying with me today Bret?

It's called random free association throughout the day by a guy with too much free time.

From Rob on Sun, Mar 17, 2013 at 18:20:50 from 204.15.86.95

Isn't Murphy an Irish name? Happy St. Patricks day Rob and Bam.

I made green shamrock pancakes for breakfast, and corn beef and cabbage for dinner. My German ancestors would be proud.

From Jake K on Sun, Mar 17, 2013 at 18:32:46 from 98.202.146.178

Your chance of a cardiovascular problem went up just watching that stupid show. That's why it's worth avoiding all types of reality television at all costs. It makes you feel stupid to be the same species as some of these people.

From Rob Murphy on Sun, Mar 17, 2013 at 18:36:51 from 24.10.249.165

Bingo Jake!

From Fritz on Sun, Mar 17, 2013 at 21:26:51 from 67.177.4.64

I remember this episode because it was at Crown Burger. Ever tried the double Crown Burger?

http://www.youtube.com/watch?v=scrHXwyLc0Q

Apparently the host decided to end the show recently because of concerns for his health. Geez, I wonder why.

From Steve on Sun, Mar 17, 2013 at 22:56:35 from 66.87.127.55

Everytime I'm in another country like Haiti, SD, or Mexico I think about episodes of this stupid show. Today I heard that less than 7% of Americans are not considered overweight on the standard BMI chart. Nuts.

On my plane back home today six people asked for seat belt extensions when they boarded because they already knew the seat belts wouldn't fit at maximum extension.

All six requested wheelchairs on landing so they wouldn't have to walk to their connecting gate. No kidding.

From Rob Murphy on Mon, Mar 18, 2013 at 06:11:01 from 24.10.249.165

How many seat belt extenders does one plane carry?

From Steve on Mon, Mar 18, 2013 at 08:04:15 from 66.87.126.112

4 if the plane has 130 seats, 6 if it has 170. We run out all the time. I've had to call company to get 8 before. The normal seat belts are not small either.

From dugco on Mon, Mar 18, 2013 at 08:18:46 from 69.243.230.118

Recent personal experience suggests we're gonna need bigger planes... of the twelve row-mates on all my flights this weekend, two needed extenders, and fully half of them were uncomfortably confined in their space - sad.

From fiddy on Mon, Mar 18, 2013 at 08:31:37 from 97.117.86.188

It's slightly ironic to read some of the people commenting in this thread.

From Rob on Mon, Mar 18, 2013 at 09:14:28 from 166.137.156.150

Hey, I just get the seatbelt extensions cause it's free with my ticket. Like the peanuts and 1/2 can of gingerale.

From Jon on Mon, Mar 18, 2013 at 18:31:03 from 107.203.52.135

All the smart marathoners are just moving up to Ultras. It grew 20% last year, I heard.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Cross training day...

1.25 mile warm-up on the treadmill.

300 floors on the Stair Master in 36:21. This CRUSHED my old 300 floor PR of 36:52. Once again, 300 floors is supposedly the equivalent of 6.25 miles and by the perceived effort I would say that's pretty close. I was breathing like a hard tempo run. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Tue, Mar 19, 2013 at 19:50:35 from 201.199.192.2

That's crushed my PR on the Stairmaster. That thing is a killer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.7513.25

6.25 miles around Sugarhouse Park in the early AM.

 

PM: Kind of a workout...

4.25 mile warm-up.

6 X 200 meters on HH track. 36, 36, 35, 34, 32, 31

2 mile cool down. 

I always enjoy 200s. They require zero mental fortitude but they make you feel really good. No one ever wimped out in a 200. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lulu Walls on Tue, Mar 19, 2013 at 20:38:00 from 166.70.240.95

Nice workout!

I miss Abby on the blog :) I posted a Frank update for her today!

From Laputka on Tue, Mar 19, 2013 at 21:52:27 from 98.202.142.68

I just read your last few entries. I wish I had something witty to add but I'm very tired and dull. Stay strong and stay interesting!

From Rob Murphy on Tue, Mar 19, 2013 at 22:05:13 from 24.10.249.165

I appreciate that Michael. Running is only so interesting you know. Plus I know I have several family members who read my blog just to keep up with what's going on with me and my family...

I've never been much of a journal/diary person but this blog has sort of become that for me.

From Bam on Wed, Mar 20, 2013 at 05:33:54 from 89.126.28.24

So I take it you're moving down to the middle distance events. 800m perhaps:)

I'd have paid to have seen somebody your age pegging it round the track - I bet your legs are nagging you today:)

On the plus side, aren't those splits faster than what Jake does his 200's in?

From Rob Murphy on Wed, Mar 20, 2013 at 06:05:43 from 24.10.249.165

Bam - I was actually expecting to be a bit sore when i woke up this morning but I'm not. Maybe because I've been remembering to include some striders and short hill sprints into my workouts?

From Bam on Wed, Mar 20, 2013 at 07:24:35 from 89.126.28.24

It's all right Rob, I'll keep your little secret quiet - you know, the steroid one:) You're as bad as Bret with his iron thing, what's it called, Not EPO or something? Likely story. Better be careful, Bret's a lawyer.

This age thing is a right pain. Who was it that said youth's wasted on the young?

From Jake K on Wed, Mar 20, 2013 at 08:47:40 from 155.100.226.191

I'm going to try and replicate this 200m workout later this week. Bam is right, when I can do 6x200m ~34 seconds, I'm ready for a 1:06 half. So you're probably looking at an master's American record soon, Rob.

From dugco on Wed, Mar 20, 2013 at 09:00:05 from 69.243.230.118

Ignore the haters, Rob - I know you're a sprinter at heart. Good work.

From Bret on Wed, Mar 20, 2013 at 10:33:27 from 66.241.33.145

I love the 200's workout for all of the reasons you mentioned. Nice job -

and let Bam know that anything you share with me is attorney/client privileged. ;)

From Rob Murphy on Wed, Mar 20, 2013 at 13:19:57 from 163.248.33.220

Jeez... who'd a thunk me running a few 200s would provoke so much controversy?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four easy miles.

Interesting article in The Atlantic this month entitled "Why the Rich Don't Give". Apparently the rich donate only 1.3% of their incomes to charity whereas the poor donate 3.2%. This is especially interesting since the rich tend to itemize their deductions and can write off their charitable donations while the poor do not.

Interesting theory as to why this might be true from the article... "the personal drive to accumulate wealth may be inconsistent with the idea of communal support". 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lulu Walls on Wed, Mar 20, 2013 at 16:20:19 from 155.100.9.11

Makes sense. The most generous people I know are also the poorest :)

From Steve on Thu, Mar 21, 2013 at 16:06:28 from 66.87.126.205

Interesting article, but I stopped reading when I read the word "epic" in the second or third paragraph.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.502.004.000.0011.50

I did it!

My patented treadmill fartlek. 60 minutes divided into 10 minute increments - 2 minutes at 7mph, 2 at 8 mph, 2 at 9 mph, and  4 at 10 mph. Actually worked up to 5:50 pace for the last couple minutes.

I tried to do this last week and failed. 

I'm also down to 147 pounds. Down about 10 pounds from December. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, Mar 22, 2013 at 08:36:59 from 216.234.133.229

Nice work - both on the workout and on the weight loss.

From Jake K on Fri, Mar 22, 2013 at 08:44:54 from 155.100.226.191

Nice job... you still got it!

We're running at 8am on Saturday/tomorrow from Highland.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Planned trail run in the gully this afternoon...

Had to bag the gully this afternoon due to the all-day snow event.

6.25 miles super easy around Sugarhouse. 100 push-ups, 100 sit-ups. 

 The #1 mistake most runners on this blog make is neglecting their speed. There is also a tendency to label workouts "speed workouts" that are not speed workouts. Mile repeats are not speed workouts. VO2 max, while critical, is not speed so don't call it that. A good rule of thumb is that true speed is not improved with efforts over one minute in duration. All runners should remember to include a steady diet of fast striders and short hill sprints into their training at every phase of the training cycle. When working on your speed it is critical to recover fully between each effort.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Fri, Mar 22, 2013 at 08:23:56 from 206.71.84.68

OK

From Bret on Fri, Mar 22, 2013 at 08:39:46 from 216.234.133.229

Word from the coach...

( are "mort" runners zombies?)

From Jake K on Fri, Mar 22, 2013 at 08:43:14 from 155.100.226.191

Good thoughts Rob. Its something I've been thinking about a lot lately. I'm starting w/ the short hill sprints, and now I'm going to start incorporating more 100-150m strides since the tracks are clear and the weather is so warm.

From Rob on Fri, Mar 22, 2013 at 08:45:37 from 206.71.84.68

I was under the impression the #1 mistake mort runners make is trying to run 140 mpw in hopes of one day being as fast as Jake.

From Jake K on Fri, Mar 22, 2013 at 08:51:19 from 155.100.226.191

I'd be faster if I worked on speed more!

If I start running 140mpw and neglecting sprints and hills again, please call me out and yell at me.

From allie on Fri, Mar 22, 2013 at 09:07:25 from 161.38.221.168

rob - should these be at 100% effort?

From Jake K on Fri, Mar 22, 2013 at 09:19:44 from 155.100.226.191

Rob may disagree, but I don't think everything needs to be at 100% effort. You can build into 150-200m efforts. Same with longer hills. For the really short stuff (10-15 seconds) then its probably at closer to max effort.

From Rob Murphy on Fri, Mar 22, 2013 at 09:23:41 from 163.248.33.220

Allie - Generally yes but you really cant sustain max effort beyond 15-20 seconds. Also, with striders you are gradually building up to max speed for only a short duration before decelerating.

Rob - You've opened the door to "the second biggest mistake many runners on this blog make".

Bret - I don't know what you're talking about. :)

From dugco on Fri, Mar 22, 2013 at 09:32:27 from 69.243.230.118

Good stuff - now, since you fixed you're worstest typo and made Bret look like hes loosing his mind, kindly fix the their/there typo so you dont look like a moron.

From Rob Murphy on Fri, Mar 22, 2013 at 09:34:17 from 163.248.33.220

Doug, Bret - You guys with your fancy Dunedin High educations!

From scottkeate on Fri, Mar 22, 2013 at 11:10:07 from 192.150.9.200

Rob - How often and when would you introduce speed workouts into the routine? I almost never plan a sprint into anything I do--much room for improvement here.

From Jake K on Fri, Mar 22, 2013 at 11:25:20 from 155.100.226.191

There's a huge benefit from adding in some short hills and strides 2-4X week. Maybe just twice if you have several other hard workouts during the week, and up to four times if you are in a base phase and just running mileage.

The problem, especially for morning runners, is that typically you are finishing your run on a very tight time frame and need to get to work, and not just hanging around at the track with nothing to do for an hour afterwards, like in high school and college.

From Rob Murphy on Fri, Mar 22, 2013 at 11:33:25 from 163.248.33.220

Or, if you are time crunched, it could be something as simple as incorporating 6 X 15-20 seconds at max effort into an otherwise easy run with four or five minutes between the hard efforts.

A lot of us are programmed to think that improvement in running only comes from suffering and that surely something as simple as this won't make much difference. But it does.

From Bam on Fri, Mar 22, 2013 at 11:57:38 from 89.126.28.24

So why should marathon runners aiming to run in and around 3hrs do 'pure' speed work? Is it something to do with running economy?

Are short hill blasts (8secs) done for speed purposes or strength? What's the difference between 8 second hill blasts and 10-15 second pure speed stuff? Does one work CP and the other, ATP?

From Jackie82 on Fri, Mar 22, 2013 at 12:09:07 from 18.189.42.191

This is great info! Great lessons learned. Thank you! Now I have to go and back edit all my VO2max entries...

From Jake K on Fri, Mar 22, 2013 at 13:23:35 from 155.100.226.191

Sprinting is all the rage today. From the Oregon Live:

http://goo.gl/lyozj

From scottkeate on Fri, Mar 22, 2013 at 13:49:02 from 192.150.9.200

Good stuff! Thanks!

From emruns on Fri, Mar 22, 2013 at 14:43:28 from 76.27.114.171

Thanks for the info, Rob. I'm going to start adding these in.

From Jon on Fri, Mar 22, 2013 at 18:55:37 from 107.203.52.135

Unless you don't care about speed and can set your 5k PR off ultramarathon training only...

From Jake K on Fri, Mar 22, 2013 at 18:56:54 from 67.177.11.154

5K isn't "speed", see Rob's first paragraph :-)

From Jason D on Fri, Mar 22, 2013 at 20:19:57 from 24.1.80.94

Will this be the start of a series? I say this most seriously. I learn a lot from the blog. How often should someone do strides?

From Rob Murphy on Fri, Mar 22, 2013 at 21:40:12 from 24.10.249.165

Jason - well, it depends on what else you are doing, but most runners should be doing about 6 X 100 strides at least 3X/week. Some good times are after any aerobic recovery run and also before running VO2 max intervals.

Doing them on grass is good and occasionally with bare feet.

From Teena Marie on Fri, Mar 22, 2013 at 22:25:50 from 65.130.11.168

I am loving this post!!

I am presently considering doing my doctoral project on the effects of plyometric training on running economy. I have loved reading all the research on this (old and new). At this time I am convinced that plyometric training as well as other primarily anaerobic training, including honest to goodness sprints, improves running economy.

(And yes I am aware that all plyometric training isn't necessarily considered anaerobic. :))

FYI (totally unrelated): I often frequent your blog when I am looking for a good laugh. Like a week or so ago with your irish/chinese food post! I couldn't stop laughing! There was another one too, what was it? Oh yeah, your family's reassurance of your goodness and decency despite a certain fitness gauging run!!! GEMS, my friend!!! This kind of stuff should be printed out for posterity!!! :)

From Rob Murphy on Sat, Mar 23, 2013 at 09:50:39 from 24.10.249.165

Thanks so much Teena. I look forward to the day when you are through with all this education nonsense and you can get back to what really matters - posting obsessively on this blog.

From Teena Marie on Sat, Mar 23, 2013 at 12:35:56 from 65.130.11.168

Amen, brother. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Eighteen miles through Sugarhouse and Holladay, many of them with guys way more fit than me. Fun though.

I posted a radical idea on here yesterday - that runners should run fast occasionally if they want to maximize their potential and it generated 23 comments. Later today I will post something equally controversial.

Topped 70 miles for the first time in almost a year. I will max out at 80 this year. All my masters PR's were achieved with me running about 70 mpw so I'm not going to push it. 

OK, here we go...

Any running you do in the three or four days following a hard marathon is a waste of time and potentially harmful. You will not be able to accomplish anything that has any positive impact on your fitness and you slow down your recovery time and risk injury.

Go for leisurely walks instead and monitor your diet closely so you don't gain too much weight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bam on Sat, Mar 23, 2013 at 10:58:17 from 89.126.28.24

Nice long run - thought you might have finished off with some cheeky little hill blasts or some strides/striders:-)

From Rob Murphy on Sat, Mar 23, 2013 at 11:05:26 from 24.10.249.165

Yeah well after reeling off a few 6:30s with Fritz and Jake and Scott and the crew in the middle of today's run I was struggling at 8 minute pace at the end.

Some fast stuff on Monday.

Your running economy comment was dead on yesterday. Our perceived effort at any given pace is certainly tied in with the maximum velocity we can attain right?

From Bam on Sat, Mar 23, 2013 at 11:14:53 from 89.126.28.24

I bet you were on your 'chin-straps' at the end of that run.

I think RE is neglected by many and yet it's easy to improve and the dividends are worth the limited effort.

From Rob Murphy on Sat, Mar 23, 2013 at 11:21:52 from 24.10.249.165

Honestly, 6:30 pace might as well be 5:30 for me these days. It's getting better though.

From allie on Sat, Mar 23, 2013 at 11:30:11 from 97.117.89.160

now this is one i understand -- i totally agree. you can ruin an entire season/year of running in just those few days to a week after a marathon. i've done it several times -- those limpy hero miles have never done anything for me except set me back. it's not worth it.

From Redd on Sat, Mar 23, 2013 at 11:41:41 from 67.182.221.190

After a Marathon you should Treat Yo Self! Especially to not running for a few days...that's Hot Tubbing time!

http://www.youtube.com/watch?v=ZsABTmT1_M0

From Jake K on Sat, Mar 23, 2013 at 11:54:37 from 67.177.11.154

Good run this morning Rob.

I like today's paragraph of wisdom... I actually did that (took 4/5 days off) this time and I feel great now!

From Fritz on Sat, Mar 23, 2013 at 12:40:13 from 64.134.228.18

I couldn't agree with you more on this one. I will add that I think swimming and LIGHT biking are fair game even a day or two after a marathon and can even help expedite the recovery. Great to see you out there today.

From scottkeate on Sat, Mar 23, 2013 at 17:15:32 from 71.199.4.146

It was cool to run with the coach again this morning. I'm glad you're feeling stronger and would love to see you experience some fun running this year.

I agree with the tid-bit of advise about taking it easy after the marathon. It's a good idea to give the body a little time to rejuvenate and give it a little TLC. If you've got to get your drug, the bike or some time in the pool are good options.

From Laputka on Sat, Mar 23, 2013 at 18:22:53 from 98.202.142.68

Looking forward to more tips, especially the one about high mileage, because that's my strategy and I've gotten faster from it. However, I think I haven't reached my ceiling yet so I could probably jump on a pogo stick for hours on end and it would lead to making me faster.

From Steve on Sat, Mar 23, 2013 at 20:03:03 from 66.87.126.54

Really missed running with you guys. You all need to move to Logan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

News Flash...

The USA men won the  silver medal at the World Cross Country Championships today. The Americans actually beat the Kenyan team!

PM: Five miles easy on the wood chip at Liberty Park. Felt good. Could have run further, could have run faster, but didn't. 

 Big shout out to my boys at Florida Gulf Coast University who made it to the Sweet 16! According to CBS Sports.com only .5% of those who filled out brackets made this pick. Count me in that group. When I was filling out my brackets I was looking for an upset special and I noticed that they beat Miami by 12 earlier this year and decided to go with them. Honestly, I never even heard of mighty FGCU even though I grew up in Florida!

I now feel ashamed that I have them losing in the Sweet 16. Should have gone with the Final Four. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Mar 24, 2013 at 17:05:15 from 67.177.11.154

Miracle on dirt!!! Yet this will get absolutely no press.

We now understand why you love the Peruvian Lodge so much during the winter. What a place!

From Rob Murphy on Sun, Mar 24, 2013 at 19:41:06 from 24.10.249.165

If I was going to do a Top 10 list of things I love about Utah, The Fabulous Alta Peruvian Lodge would be up near the top. It's a really special place for Ann and I going all the way back to when we were you and Andrea's age.

From Jake K on Sun, Mar 24, 2013 at 19:57:06 from 67.177.11.154

I'm looking forward to your whole Top 10 list.

Andrea and I commented last night that we could see why you and Ann like the place, and we also agreed that it would have been fun if you two were up there with us! Guess we all need to run the dash and win some more vouchers for next season.

From Redd on Mon, Mar 25, 2013 at 14:28:21 from 67.182.221.190

Rob, FGCU didn't come into existence until 1997. So you're quite safe not knowing it existed.

From Rob Murphy on Mon, Mar 25, 2013 at 14:42:16 from 24.10.249.165

It is no doubt the Harvard of South Florida.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Spring Break Day 1

1. Woke up, made the kids breakfast, walked them to school. Because it would be too much to ask for my spring break to match up with theirs. One way to avoid taking an expensive vacation I guess.

2. Laid around watching golf, fell back to sleep. Tiger won yet again.

3. Went to Liberty Park and did 13.25 miles on the wood chip in 1:40. Felt great. The path is perfect right now but they are getting ready to ruin it by dumping more wood chip on it making it too soft. I saw the mountains of wood chips by the maintenance area.

4. Ate lunch. Nap time now. 

PM: Walked 2 miles. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, Mar 26, 2013 at 09:02:11 from 96.45.118.12

Sounds like a great day! Two naps and a good run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Spring Break Day 2

1. Woke up and ate some strawberry pancakes that Abby made.

2. Walked the kids to school.

3. Had some more coffee and watched Zero Dark Thirty  with Ann.

4. Went for a run in Sugarhouse Park. Seven easy miles plus 6 X 15 seconds up a steep hill at maximum effort. Bent over and gasping for oxygen after each one.

These hill sprints are hard if you really do them right. 

Andy has his 1st and 2nd grade book club tonight for I Survived the Sinking of the Titanic. Abby has her annual  fund raising shake-down of the swim team parents ( a "swim-a-thon") for which I am counting laps. 

PM: Walked a couple miles. 100 push-ups, 100 sit-ups/crunches. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bam on Tue, Mar 26, 2013 at 13:56:50 from 89.126.28.24

Those steep hills are killers at our age, especially on the hands. But I do like how fast you come back down in the wheelchair:)

From Rob Murphy on Tue, Mar 26, 2013 at 14:00:11 from 24.10.249.165

I was curled up in the fetal position after the last one.

From Jake K on Tue, Mar 26, 2013 at 15:33:05 from 155.100.226.191

You're off to a great spring break. I can't wait for the missing entry after you get hammered at the beach (I guess at the Great Salt Lake / Saltair) and sleep through an entire day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Spring Break Day 3

I started this theme for the week, might as well keep going with it...

1. Woke up, watched Morning Joe with my coffee.

2. Had a smoothie for breakfast.

3. Read for two hours.

4. 9.25 mile run at Liberty Park. Planning a long run tomorrow on the roads so I'm sparing my legs.

5. Lunch at Fiddler's Elbow with Ann. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Wed, Mar 27, 2013 at 12:43:37 from 69.243.230.118

Dude! You mean the kids walked themselves to school today?! You're being graded on completeness.

From Laputka on Wed, Mar 27, 2013 at 17:31:58 from 98.202.142.68

I envy your spring break lifestyle. Congratulations on you FGCU pick. I hope your wrong and they beat Forida.

From Josh E on Thu, Mar 28, 2013 at 13:54:56 from 205.235.104.4

My younger sister works at Fiddlers. Say hi to Melodee if she ever serves you...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.250.000.000.0017.25

15.25 miles in 1:56.

Beautiful day. I didn't feel as strong towards the end of this run as I would have liked. Oh well, It's not like I've done a pile of 20 milers lately. Or any for that matter. So I don't suppose I have the right to feel strong at the end of a 15 miler yet. 

PM: Two easy treadmill miles plus some strength/core training. Included some plyo box jumps. 


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bam on Thu, Mar 28, 2013 at 12:59:47 from 89.126.28.24

You're putting together some decent training Mr Murphy - I'm jealous:)

From Steve on Thu, Mar 28, 2013 at 17:30:45 from 65.46.60.190

fifteen and a quarter in under two hours is pretty good. Did we ever run faster than that on our long runs?

From Rob Murphy on Thu, Mar 28, 2013 at 18:41:21 from 24.10.249.165

Probably not - too busy talking.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 miles on the treadmill.

We are heading down to Goblin Valley State Park for a couple days of hiking, trail running and Yurting.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Mar 29, 2013 at 10:57:10 from 155.100.226.191

Hey that sounds great... have fun!

And disregard my phone message inviting you to dinner tonight... I called before I saw you were leaving town.

From Laputka on Fri, Mar 29, 2013 at 11:33:12 from 98.202.142.68

I had to look up yurting. I didn't know this existed. So apparently there are varying degrees of luxuriousness when it comes to a yurt. Tell me about the yurts you'll be in. Did you take the kids?

From Bam on Fri, Mar 29, 2013 at 12:21:18 from 89.126.28.24

I too had to look up yurting. Great word. So it's posh camping or, in Bret's case, slumming it:) Sorry Bret, I'm sure you'd only yurt(?) in the poshest of posh yurts. I hasten to add, I'm in no way besmirching you:)

Have fun, Rob.

From Rob Murphy on Fri, Mar 29, 2013 at 14:27:51 from 206.174.169.182

A yurt is a glorified tent.

If you go to youtube you can type in "goblin valley state park yurts" and see a nice video tour of one of their two yurts.

From Jason D on Fri, Mar 29, 2013 at 23:45:58 from 166.137.89.174

Like a stripped down version of what New Englanders would call a "cabin," except the deck/porch thing is pretty fancy. Is this particular to this park or is this a west coast thing? Happy yurting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

AM: Four mile trail run in Capitol Reef National Park. Took a little day trip for an Easter Egg hunt they were having there.

PM: 9.5 miles at Goblin Valley 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

11.5 miles on the roads and OHV trails at Goblin Valley. Nice trip. Topped it all off with a stop in at Ray's Tavern in Green River on the way home. Possibly the best burgers in Utah?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sun, Mar 31, 2013 at 21:49:59 from 66.87.126.65

Rays rocks! Sounds like a good easter. We are heading down to St George tomorrow and are planning on coming back Thursday afternoon. Would Friday work for some of that riding/mummies etc?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Taking the day off today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Mon, Apr 01, 2013 at 09:29:46 from 204.15.86.95

Ha ha! Good one. You almost had me fooled.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.001.008.00

Five miles easy to warm-up.

Track workout at Highland High. 8 X 200 w/200 meter walk interval.

1. 36.94

2. 37.01

3. 34.84

4. 34.21

5. 33.66

6. 33.07

7. 32.64

8. 30.81

Two mile cool-down jog.

I felt really controlled on the first six. Pressed a little bit on #7 and went close to 100% on the last one. The last 20 meters of #8 was very hard.

I think if I had only done six I could have dipped under 30 on the last one.

I will be sore tomorrow. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bam on Wed, Apr 03, 2013 at 04:26:47 from 89.126.28.24

Holy frijoles! That thing runs faster than me!

Andale! Andale! Arriba! Arriba! Yii-hah!

From Jake K on Wed, Apr 03, 2013 at 08:46:25 from 155.100.226.191

I think you could beat me in a 200!

Fully automatic timing on these, right?

From Rob Murphy on Wed, Apr 03, 2013 at 09:08:52 from 163.248.33.220

I dipped under 1:55 in the 800 back in 1985. Maybe a little bit of that speed is still there?

From Scott Wesemann on Wed, Apr 03, 2013 at 10:36:50 from 66.232.64.4

Nice workout! Awesome.

From Bret on Wed, Apr 03, 2013 at 12:33:40 from 66.241.33.145

Nice speed Mr. Murphy (show-off :) )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

I was going to head up to Jeremy Ranch this afternoon after work but since it was such a beautiful day and we only had a half day of school today, I opted for a run on the gully trails instead.

12 miles. I went out of my way to find the sandiest trails and steepest hills. Hard run but fun. 


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lulu Walls on Wed, Apr 03, 2013 at 16:00:45 from 155.100.9.11

Sad I missed you by a night in Torrey - I would have loved to crash the Murphy family vacation :) I am going to have to check out the Goblin Valley yurts! Sounds fun. I hope you hiked Little Wild Horse.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.001.500.004.50

Four and a half miles mostly at 8 minute pace but with some half-mile and quarter-mile pickups.

2 x 1/2 mile in 2:50

2 x 1/4 mile in 1:25

I'm going to take a stab at the Striders Half Marathon on Saturday. I've done just enough consistent mileage and just enough quality runs to think I may be able to run around 1:18.

I don't want to make any predictions though because I'm not used to race stress. I've never run this race but the course is the first half of the Ogden Marathon course and I have run that race. I think I came through the half there in 2011 in 1:18, a time I would be very happy with Saturday. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, Apr 05, 2013 at 12:30:16 from 216.234.133.229

Good luck on Saturday Rob. Wish I could just predict a 1:18 with just enough mileage and quality runs...:) Nice to see you racing again.

From Jake K on Fri, Apr 05, 2013 at 13:06:26 from 155.100.226.191

The weather is going to be better than your last (skipped) race. Good luck tomorrow.

From Bam on Fri, Apr 05, 2013 at 13:37:23 from 89.126.28.24

Good luck, Speedy Gonzales!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Very nice day today. It rained a lot in the early hours which is always appreciated. Had several positive interactions with students which always leaves me feeling good.

I have a couple book recommendations...

Running and Being by Dr. George Sheehan. This is a classic of the first running boom in the 1970s and is back in print for the first time in several years. I saw several copies at my local B&N yesterday on the shelf amongst the many crappy running books out these days. Dr. Sheehan was a first rate thinker who I think was able to capture what this sport means to those of us who pursue it in a certain way. If you are the type of person who can occasionally be accused of putting running ahead of God, country, career, and family, this book is for you. My only criticism of Sheehan is that he frequently over quotes the ideas of other thinkers and philosophers when I think his own ideas are superior. If I want to know what William James or Ralph Waldo Emerson think, I'll read their books.

Hanson's Marathon Method by, obviously, the Hanson's. I found this to be a welcome departure from many other marathon training books mostly because it's grounded in common sense and ideas that have been proven to help lots of top marathoners exceed what was thought to be their potential. It's grounded in science without being too technical They also have a straight forward and opinionated style that I appreciate.

Plan on an easy run plus a few striders with my buddy Steve Anderson today. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Apr 05, 2013 at 16:42:14 from 155.100.226.191

Hey where and when are you guys running? I'm gonna head out of work in a while and run down to the park and do a handful of loops on the grass.

From Rob Murphy on Fri, Apr 05, 2013 at 16:48:12 from 24.10.249.165

Sounds good Jake. I'm just doing a pre-race shakeout. Be fun to meet you out there. Give me a call.

From Bret on Fri, Apr 05, 2013 at 16:48:15 from 96.228.167.228

I read the Hanson book and liked it very much as well. Nice to hear the Sheehan book is back in print.

From Jake K on Fri, Apr 05, 2013 at 16:49:58 from 155.100.226.191

OK I dont have my cell w/ me but I'll have Andrea give you a call. She's going to meet me at HHS on her bike and we'll do a couple laps and then some strides at the track.

Race: Striders Half Marathon (13.1 Miles) 01:18:30, Place overall: 10, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.0013.100.0017.10

Steve Anderson and his girls came for a visit yesterday and stayed the night which was great for me because Steve volunteered (after I asked him) to chauffeur me up to Eden, Utah for the start of the race this morning. I was up at 4 AM and out the door at 5:10.

My goal was to run each mile in around 6 minutes or, hopefully, a little under. One of the most useful measures for me of decent fitness returning is to be able to run at 6 minute pace for a long time without too much distress. Today's race was all about confidence.

I ran the first mile in 5:52 and was pleased that I was able to avoid going out too fast. My splits for every mile thereafter were right around my goal. Came through six miles in 35:30, Ten miles in 59:30, 13 miles in 1:17:58 (slowed a little bit on mile 11 to have a small confrontation with the high schoolers manning the water stop there. As I approached, I saw the stop with a table placed about 10 yards off the road and four or five kids standing around it talking. I asked them if they had any Gatorade and one of them nonchalantly gestured towards the table. I stopped and told them that I wouldn't want them to tax themselves too much by actually handing the drinks to the runners as they passed and gave them a brief class on how to operate a water stop).

They were not particularly eager students and did not respond well to my sarcasm.

Anyway, I was pretty happy to cross the finish line in 1:18:30 in tenth place and the second master. I don't think I'll ever beat Walter Brown (41 year-old punk) again. Picked up a $50.00 check for my efforts which exceeded my entry fee by $5.00. Always nice to come out ahead.

From what I understand, there was a titanic battle for the win between between Bryant Jensen and Riley Cook. A couple really tough racers those guys. 

This was a really well run race directed by real runners who obviously know what they are doing and care about runners. That always makes a difference.

Stopped by The Habit Burger Grill for a huge cheeseburger with Steve on the way home.  All y'all who live near Sugarhouse that haven't tried that place really should make it a priority. 

PM: Walked three miles around the neighborhood. I ate too much today and needed to burn some calories. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bam on Sat, Apr 06, 2013 at 13:50:58 from 89.126.28.24

Well run Rob. Sixes at our age is good going:)

I hope you bought Steve a huge cheeseburger too. I like the name of that pad, especially the 'Habit' part.

Hope you're not too sore tomorrow.

From Rob Murphy on Sat, Apr 06, 2013 at 13:54:41 from 24.10.249.165

Thanks Bam. Yes, lunch was on me. It was the least I could do for a guy driving me 50 miles round trip at 5 AM.

From Bret on Sat, Apr 06, 2013 at 14:13:02 from 96.228.167.228

Excellent race Rob - I particularly enjoyed the story of the workshop you gave to the water stop slackers. I could just picture your demeanor and their bewilderment. 6's for a half as Bam says, at our age - is really quite good. Congrats.

From Rob Murphy on Sat, Apr 06, 2013 at 14:19:29 from 24.10.249.165

Thanks Bret.

We can't pass up the opportunity to instruct the young can we?

From dugco on Sat, Apr 06, 2013 at 15:09:32 from 68.35.221.180

Well done, Rob. I felt the same way in my race this morning - pleased I didn't go out too fast - oh, wait, my first mile of a 10K was 45 seconds slower than yours in a half - ah well, kinda the same.

From ACorn on Sat, Apr 06, 2013 at 16:08:15 from 24.2.76.146

Congrats on a great race!

From RileyCook on Sat, Apr 06, 2013 at 17:05:52 from 65.130.68.80

Nice race Rob and way to get on the young-en's case! Youth these days! Am I right?

It looks like you're getting your fitness back and things are going well...I'm happy for you.

It was good chatting with you.

From Jason D on Sat, Apr 06, 2013 at 20:00:59 from 24.1.80.94

The more time I spend on the blog the more I like you, Mr. Murphy; I don't care what Bam says about you. That parenthetical is a gem. Good race too.

From Jon on Sat, Apr 06, 2013 at 21:21:28 from 107.203.52.135

Dead on 6 pace. Nice job, Rob.

From Steve on Sun, Apr 07, 2013 at 09:16:03 from 66.87.126.146

That was an awesome morning Rob. Gotta do it again. That could be one of the smartest races I've seen run. Too bad there weren't others for you to pace against.

From Jake K on Sun, Apr 07, 2013 at 14:25:10 from 67.177.11.154

I was very happy to see the 1:18 - so much for not making predictions. Good, smart race Rob.

From allie on Sun, Apr 07, 2013 at 14:46:42 from 161.38.221.168

nice race, rob. you easily won for the coolest shorts in the field.

From Mattrow on Mon, Apr 08, 2013 at 07:38:57 from 132.3.57.79

Nice Race, I wish I could say the kids listened to you but when I went by they were still just standing with cups on the table.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I took the day off. My legs are pretty sore and I figured that if Jake Krong can take TWO days off after a marathon that it would make sense for me to take ONE day off after a half.

Allie's comment on my race  reminded me... I raced in a new pair of shorts yesterday. I've run every race since 2008 in the same pair and thought it was time for a change mostly because my favorite old pair is getting a little gross.

I'm more happy with my race yesterday the more I think about it. My main goal for this year has been to run as fast at the Gary Bjorklund half in June as I did two years ago (1:15:56).  For most of the year that has seemed a stretch but now I know I can average 12 seconds/mile faster especially dropping down four thousand feet. As a matter of fact I think I'm going to make 1:14 my goal which would be a PR. I haven't done any threshold workouts or longer intervals yet this year and I still was able to dip under 6 minute pace yesterday.

I think I've found the right mix of training and workouts that is working for me and I'm going to continue to tweak it a little more. Not making the marathon the focus of my training is the best thing. I've been looking a lot at what worked for Kramer last cross country season and reading about the kinds of things Rupp and Salazar and all the rest do to build real speed and endurance. A lot of this is nice to do if the marathon is your focus but essential to do if shorter races are your focus. 

Today's Workout: 3.25 mile walk. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Apr 07, 2013 at 17:28:17 from 67.177.11.154

For the record, 3 days off, and 4 out of 5.

I like what you're doing - smart training. We'll kill it in Duluth.

From Wesley Hunt on Sun, Apr 07, 2013 at 22:38:45 from 74.82.68.144

Great race last weekend, Rob, and even better perspective today.

I always enjoy catching up on your blog. Your perspective and genuine effort to actually learn more about yourself through your running is refreshing.

From Lulu Walls on Mon, Apr 08, 2013 at 17:23:39 from 166.70.240.95

Nice work over the weekend Rob! Your Bjorklund goal is totally within reach :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 easy treadmill miles.

Followed that with a good strength/core workout. Included 3 X 10 box jumps and some other plyos.

I feel a scratchy throat coming on. I need to dodge that bullet. Mega Vitamins and lots of sleep tonight hopefully. 

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

I wanted to do a morning run today but I just couldn't get out of bed. Sore, snotty, feverish today.

I plan to drug myself and get in some easy aerobic miles this afternoon. 

PM: 6 slow, cold, windy miles. Winter is back. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Tue, Apr 09, 2013 at 09:56:40 from 161.38.221.168

yuck. sorry.

From Bret on Tue, Apr 09, 2013 at 16:51:05 from 198.228.200.41

Rest up and recover - hope you get to feeling better.

From Laputka on Tue, Apr 09, 2013 at 18:39:27 from 98.202.142.68

Don't see anything about easy aerobic afternoon miles. I hope you didn't take a turn for the worse.

From Steve on Wed, Apr 10, 2013 at 20:43:12 from 70.61.159.178

Crap, you caught that thing from Ann..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Well, at least I got some miles in even if they were on the treadmill. I'm still battling a cold although I'm much better today. I'm having a hard time regulating by body temperature and even though it was 50 degrees out this afternoon, it felt more like 30 to me. So I opted for indoors.

10.25 miles at 7:20 - 7:30 pace. I still feel Saturday's race in my legs and I'm having to adjust my planned workouts. It's funny how when I put together workout plans I act like I'm 25 years old. I'll give myself a day to recover from a really hard effort and then I end up having to take three or four.

Mild squabble between two old guys at the gym. One, obviously an old Marxist, wanted to watch MSNBC while the other, obviously a tea partying Republican, favored FOX News. It got quite heated until they figured out that there are about 20 TV's - more than enough to cover every ideological extreme. Before that I thought they might resort to fisticuffs. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Wed, Apr 10, 2013 at 20:09:32 from 72.254.8.254

Which one were you?

I have 1 channel that I can understand in my hotel room. It told me I'd be lucky to leave this country without either being nuked or infected with Bird Flu.

From Rob Murphy on Wed, Apr 10, 2013 at 20:27:27 from 24.10.249.165

I'm a flaming moderate Rob. I can be outraged by both MSNBC and Fox News.

Stay away from the bird flu. That's been in the news here the last couple days.

From Rob on Wed, Apr 10, 2013 at 20:30:41 from 72.254.8.254

I'll try, I should probably go get myself a mask.

I heard nukes are pretty bad too.

From Steve on Wed, Apr 10, 2013 at 20:41:59 from 70.61.159.178

What the heck is a fisticuff?

From Rob Murphy on Wed, Apr 10, 2013 at 20:58:38 from 24.10.249.165

Pugilistics?

From jtshad on Thu, Apr 11, 2013 at 07:41:06 from 141.221.191.225

Too old guys going at it, that would have been interesting to watch while on the TM, probably better than either channel!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Something I was not fully aware of...

 My daughter recently found out that her best friend in the neighborhood (who is LDS) is moving away and will not be attending the same middle school as her next year all because the girl's family does not like their LDS ward and so they have to move to find another one. They like everything else about our neighborhood and their kids are happy and well adjusted. This is especially sad since this is Utah and there is an LDS church every quarter mile or so. But apparently going to one of those is not an option, they have to relocate the whole family. 

Does this sort of thing happen a lot? I guess it would be good for those in the real estate business. 

PM: 6.5 easy miles that didn't feel so easy at 9 PM. Only time I could fit it in today.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Apr 11, 2013 at 12:06:10 from 67.177.11.154

I don't know if I can make a comment without sticking my foot in my mouth on this one.

I was going to say they could just walk 2 minutes in the opposite direction, but you beat me to the punch on that one! :-)

From Rob Murphy on Thu, Apr 11, 2013 at 12:46:05 from 163.248.33.220

Well yeah, there are two LDS churches that are at least as close as the one they go to. Abby is really sad about it.

From Lulu Walls on Thu, Apr 11, 2013 at 12:53:20 from 155.100.212.147

Why do they have to move to go to another ward? Can't they just go to the one they want and still live in your neighborhood? I am confused.

From Laputka on Thu, Apr 11, 2013 at 18:56:03 from 98.202.142.68

I'm not LDS, but I've pretty much lived here my whole life and my wife was raised LDS. Apparently it is very very very difficult to transfer wards, just shy of impossible. Look at it this way, it's easier to move your whole family than it is to be granted a transfer.

From prestonmadera on Thu, Apr 11, 2013 at 23:39:39 from 67.186.200.142

I have answers for ya'll . . . The stance of the LDS church is that you attend the ward where you live (they have very specific ward boundaries). Like Mike said, it is very difficult to get a transfer of records without physically moving (you would have to have some major and legitimate issues for wanting the transfer) I also think that is the case because they really want it to be about neighborhoods and communities.

This is an issue that I feel is unique to Utah, because in other parts of the country/world people can't just walk 2 minutes in the other direction to get to a different church. In Utah it would probably turn into a popularity contest, and get really out of hand if the church didn't enforce the boundaries, much like the situation is in High School sports (kind of a weird example)

People moving just to change wards is not super common, but it can happen, especially if something happens that makes people uncomfortable in the ward they are attending.

I am sorry that your daughter is losing her best friend, that is unfortunate. The good thing is that it is much easier to stay in contact with people these days! I hope I have been able to answer some questions, if you have any more about the boundaries/organization feel free to message me or ask in the thread.

I also apologize for how scattered the thoughts are!

From ACorn on Fri, Apr 12, 2013 at 00:32:30 from 24.2.76.146

Preston made some great points. I'll add my two cents.

Members must stay in their boundaries!

There are interviews or meetings between the bishops(appointed ward leader) and the members at least once a year.

Each ward member has a tithing settlement once a year with the bishop in order to review their tithing status.

Any member that wants access to the temple must pay 10% of their income to the church.

In addition to the tithing "settlement", there are worthiness interviews between the bishop and his ward members. These are done in order to assess who can enter the temple as well as hold certain callings/positions..

The questions don't change in these interviews so members pretty much always know where they stand.

Having certain boundaries allows the bishops to monitor their members and keep as many people active in the church as possible.

Without boundaries, the control element is lost.

From Rob Murphy on Fri, Apr 12, 2013 at 06:17:28 from 24.10.249.165

Well, this turned into more of a wide-ranging discussion than I thought it would.

Preston - As you probably know, most churches do not exercise any control over which building people choose to attend on Sunday. When I was growing up, my family drove by about ten Baptist churches to get to the one we attended. So you had tiny churches with just a handful of members and huge churches with thousands.So it was a popularity contest. It does become a popularity contest as you say with people often following a particularly dynamic pastor. Looking back on this, I'm critical of it. You have cults of personality developing.

So I guess I like certain aspects of the LDS emphasis on the local ward. It does, as you say, promote strong neighborhoods and communities. I am a little surprised at how rigid it is. In this particular case these people would still be a part of the same neighborhood and community if they could transfer wards.

Good thoughts.

From Jake K on Fri, Apr 12, 2013 at 07:23:49 from 67.177.11.154

Very interesting, thanks for sharing that information.

From Steve on Sat, Apr 13, 2013 at 22:24:18 from 66.87.72.127

Now you can't say that I don't write long enough entries on the blog, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM: One mile warm-up, weights/strength training, one mile cool down.

Sad news.... the latest edition of Utah Running is out and, one again, I was not profiled. 

PM: 8.25 excellent running miles in the gully with my former stud runner Garrett Jones ( now 21 years old) who arrived home from his LDS mission in Denmark about 18 hours ago. I hope to write much more about this later.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bam on Fri, Apr 12, 2013 at 12:33:32 from 89.126.28.24

I'm sorry to hear that Roberto. I'll write a strongly worded letter to the Ed.

From Steve on Fri, Apr 12, 2013 at 12:54:21 from 209.235.31.148

Ken ran with you on Saturday. I'm surprised he didn't dedicate the issue to your life, views, and friends. I'll email him too.

From Rob on Fri, Apr 12, 2013 at 20:08:26 from 204.15.86.95

I just read your last years Boston Marathon race report to motivate me.

From Rob Murphy on Fri, Apr 12, 2013 at 21:05:51 from 24.10.249.165

Wasn't that inspiring! I'm glad I could help Rob.

On a more serious note, Bill Rodgers has a new biography out and you can find it at any B&N. Nothing more motivational then Boston Billy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM: 1.25 easy around the neighborhood.

Around 9 AM I drove down to Sandy with Jake for a run in the gully. I did 11 miles in 1:24. We came across Justin Park about 5 miles into the run and he joined us. When we got back to the parking lot Jake and Justin went for a couple more miles in the lower gully and I went into the gym and did a couple more on the treadmill.

I cant get my chest congestion and snottiness to go away. I really feel it on the uphills. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, Apr 13, 2013 at 13:14:38 from 97.126.214.248

a saline flush -- while very gross and messy -- works wonders in the snottiness department.

good run -- i ran in dimple dell for the first time last week. i can't believe it took me so long. that place is beautiful. and soft!

From Jake K on Sat, Apr 13, 2013 at 15:54:38 from 67.177.11.154

That was a good choice for today, even if it meant going to Sandy outside of the work week.

From jtshad on Sat, Apr 13, 2013 at 16:08:12 from 69.20.183.178

Good run, sorry if you caught the crud from me when we had dinner together. I still can't shake mine fully.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

16.25 miles this morning up and down City Creek Canyon and around the Capitol Hill neighborhood some. What a beautiful run! Going up the canyon I turned back at exactly seven miles due to deep snow in the road. I had the canyon mostly to myself early on a Sunday.

I made it a point to run the steepest hills very hard.

Good run, hopefully the beginning of a good week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Apr 14, 2013 at 15:13:08 from 67.177.11.154

Good weekend for you!

(Abby's cake was DELICIOUS!)

From Bret on Sun, Apr 14, 2013 at 17:55:04 from 96.228.167.228

I remember doing that run with you on one of my visits - nice weekend for you Rob.

From Rob Murphy on Sun, Apr 14, 2013 at 18:03:23 from 24.10.249.165

I was thinking of that on the way up Bret.

From Steve on Sun, Apr 14, 2013 at 21:07:17 from 66.87.24.206

Nice mileage. That run never gets old for me.

From Rob Murphy on Sun, Apr 14, 2013 at 21:23:11 from 24.10.249.165

I agree Steve. Sometimes when I'm running it I'll double back just so I can experience a particularly beautiful stretch again.

From Jon on Sun, Apr 14, 2013 at 21:29:53 from 107.203.52.135

Hey Rob- hoping for some advice for you, as you're always talking about the importance of speedwork. I'm training for a flat, fast 14k trail race in 10 weeks and I actually want to focus on it with some good speedwork. What would you recommend for workouts?

From Burt on Sun, Apr 14, 2013 at 22:16:17 from 68.106.9.193

How did you find that thread on Sasha's blog? Man, that was some fun stuff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Didn't feel like running this afternoon.

 New plan for the upcoming year. Des News Marathon in July (bummer it's not on the circuit!) and the Boston Marathon next April. As a matter of fact, I'm going to make hotel reservations in Boston for 2014 tomorrow. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Mon, Apr 15, 2013 at 22:08:55 from 24.1.80.94

I like the plan, Rob. No reason you can't work on that half PR plan as well.

From Fritz on Mon, Apr 15, 2013 at 22:11:11 from 67.177.4.64

I will join you Rob. We could get a big house like Scott did this year.

From Jake K on Tue, Apr 16, 2013 at 07:45:21 from 67.177.11.154

I'm gonna qualify for the trials in the fall and be there w/ ya in Boston next spring too.

From Lulu Walls on Tue, Apr 16, 2013 at 10:47:15 from 155.100.212.147

Nice plan Rob! I never cared about qualifying for Boston (or running a marathon for that matter), but now I find myself motivated to do so. Boston 2015!

From RileyCook on Tue, Apr 16, 2013 at 10:53:25 from 132.3.45.82

I think everyone that is qualified and can reasonably go should do so...Boston 2014! Show the world we as runners and more so as Americans won't be bullied out of the activities we love.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Couldn't sleep last night. Woke up a little after 2 AM, had a cup of coffee and a banana and then went for a run. I was out the door at 3 AM - a nice time to run I must say if you don't like noise or traffic.

17 miles in 2:15.

Maybe I'll try to leave work a little early and nap this afternoon. I'm already sleepy sitting at my desk at  7:50 AM. Good thing I still have $6.00 on the Starbucks gift card in my wallet.

I hope all of you in Boston have/had a safe trip home and that you hearts aren't too heavy. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Tue, Apr 16, 2013 at 13:27:56 from 66.87.113.153

I can't wrap my mind around this either. It just makes no sense. How many races have my kids waited at the finish line...

Are you saying you ran 17 miles at 3am? That's insane, Rob.

From Rob Murphy on Tue, Apr 16, 2013 at 13:33:04 from 163.248.33.220

A little bit weird I admit. Nice run though.

I know, the boy was just waiting for his dad enjoying the day off of school. Sucks!

From dugco on Tue, Apr 16, 2013 at 13:39:24 from 68.35.217.251

Thats what keeps getting at me too... the number of races that the kids and Lisa have waited for me at the finish line. I'll be starting my assault on Boston '14 this evening.

From Rob Murphy on Tue, Apr 16, 2013 at 13:48:02 from 163.248.33.220

I agree Doug. Seems like the only thing we can do to make a small statement.

Let me know if you need some training advice. Or you could just look at what Jake Krong does and do that every day.

From dugco on Tue, Apr 16, 2013 at 14:00:59 from 68.35.217.251

Thanks, Rob - I'll drop you an email this evening. It will be a challenge for me since I lack a BQ, but I was looking for my next challenge anyway.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy four plus some striders. Huge time crunch 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
4.500.002.002.008.50

I was able to achieve a workout today....

2.5 mile warm-up then 4 X 1 mile. Easy quarter mile jog recovery.

5:58, 5:45, 5:38, 5:38

Finished with a short cool down jog. Felt pretty good. Close to two weeks of chest congestion and sinus gunk still bothering me. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Thu, Apr 18, 2013 at 18:39:30 from 66.87.112.75

Nice. This is a good sign. Rob is back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM: Chilly 7.5 mile run with by buddy Jeff Shadley who is in town for a conference. That's one way to get my butt out of bed for a morning run. Jeff is the master of the early morning 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
14.500.000.000.0014.50

AM: 7.25 miles in a cold rain. 6 X 100 meter striders after. More this afternoon hopefully.

PM: 7.25 more miles in 54:30. Loving those 7.25 mile runs lately.

Just got my Time magazine "100 Most Influential People in the World" issue. I didn't make it again. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

My good friend Bret Jardine (bret.fastrunningblog.com) just broke 3 hours at the London Marathon. Bret needs lots of congrats when he posts a race report.

15.25 miles. Started at my house, circled around Sugarhouse once and then dropped down to Liberty Park to do the last 10 miles on the wood chip. Liberty Park was working on a new record for crazy this afternoon. There was about one parking place opening up for every four cars that wanted it. Hundreds of thumping car stereos. Tempers were running high. I felt certain that if I circled the park enough times I would see a drunken Tongan shoot a drunken Redneck or vice versa leaving their pit bulls to fend for themselves. Good times!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Sun, Apr 21, 2013 at 07:53:52 from 24.1.80.94

Yes, indeed. Just saw your post on his blog and knew I had to check out the results. Happy for him.

From Rob Murphy on Sun, Apr 21, 2013 at 07:56:03 from 24.10.249.165

Not bad. Breaking 3 for the first time at 47. A real tribute to perseverance.

From Andrea on Sun, Apr 21, 2013 at 16:29:06 from 98.202.239.247

That sounds EPIC.

From allie on Sun, Apr 21, 2013 at 16:57:44 from 97.117.80.97

don't forget about the the hula hoopers and the group that practices elf spells.

From Laputka on Sun, Apr 21, 2013 at 18:04:07 from 98.202.142.68

Where's the calming Liberty Park drum circle when you need it? I'd like to know your route between the parks. I've never considered hitting both of them in one run, sounds like an excellent run. (Michael now opens a tab and goes to Google maps) Wow, it never dawned on me those two parks on only about two miles apart. Do you just zig zag through the residential streets?

From Rob Murphy on Sun, Apr 21, 2013 at 20:57:55 from 24.10.249.165

Michael - Yep, just zig-zagging. I do that run quite a bit. I live near Sugarhouse so that part's easy. I usually have my wife pick me up at Liberty at a set time.

From steve ash on Mon, Apr 22, 2013 at 21:54:40 from 174.52.100.252

And who ever said SLC had no cultural experiences..

I myself during the summertime on a lazy dog day would venture out occasionally to Beans and Brews and then run that route a few times. Strangely enough I found it to be a really pleasant and sight filled run also.

From ACorn on Mon, Apr 22, 2013 at 23:16:03 from 71.213.40.95

Nice run! I now know where to head when I need some added excitement on my runs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rested

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

AM: Easy run in the crisp morning air around suburban Sandy, Utah. Very enjoyable.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

I took the day off of work to hang out with my mom who is in town for the week. So I was able to do a late morning run around Sugarhouse.

10.25 miles plus some striders on the grass at the park.

Mom graciously offered to pay for a room at the spiffy Spring Hill Suites at Thanksgiving Point Friday night. So I'll be staying down there prior to the race on Saturday.

I'm almost through with Bill Rodger's new book. There are a couple things about it that separate it from the standard sports/runners bio in a good way. I'll try to post a detailed review in the next couple days.

One thing I didn't know about him was that his 2:09:55 win at Boston in 1975 was a 10 minute PR.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lulu Walls on Wed, Apr 24, 2013 at 21:18:22 from 67.177.4.64

I bet your Mom is awesome :)

From Rob Murphy on Wed, Apr 24, 2013 at 21:20:43 from 24.10.249.165

She will appreciate that as she reads this blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Why has Rob Rhode deleted his blog? One of my favorites to read.

Took myself up to the gully today for some trail running. Did about 7 and a quarter. 

Went to Fiddler's Elbow for dinner with Ann. Had a Bacon, Tomato, and goat cheese pizza. Pretty tasty. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lulu Walls on Thu, Apr 25, 2013 at 15:21:57 from 155.100.212.147

One too many naughty words I am guessing :)

From Jake K on Thu, Apr 25, 2013 at 15:34:50 from 67.177.11.154

haha you have to be careful about that. It only takes one slip up.

From ACorn on Thu, Apr 25, 2013 at 22:20:14 from 71.213.40.95

I also noticed that Rob deleted his blog. Maybe it was the exchange on Sasha's Wednesday post that was the last straw for him. Either way, I hope he returns, as I, too, enjoyed reading his blog.

From Jon on Fri, Apr 26, 2013 at 19:50:24 from 107.203.52.135

Oh tweedledum!

Wonder if I'm going to be deleted now, too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Today is my son Andy's adoption day. It was on this day seven years ago that the State of Utah declared him legally ours. We will celebrate, as always with a huge dinner at Bucca di Beppo in downtown Salt Lake.

I'll do a short, easy run and some striders this afternoon ahead of the Thanksgiving Point Half Marathon tomorrow at 7 am. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From ACorn on Fri, Apr 26, 2013 at 13:45:53 from 71.213.40.95

Congrats to the Murphy clan! I had no idea, that's awesome.

From Rob Murphy on Fri, Apr 26, 2013 at 14:12:21 from 163.248.33.220

Thanks. He looks enough like Abby, our bio-child, so that people wouldn't guess if we didn't tell them.

From Bam on Fri, Apr 26, 2013 at 14:21:21 from 89.126.28.24

He might appreciate it if you drop the 'r':) Congrats Mr Murphy and family.

From Rob Murphy on Fri, Apr 26, 2013 at 14:27:00 from 163.248.33.220

Proof reading helps!

Thanks Bam.

From Lulu Walls on Fri, Apr 26, 2013 at 14:45:47 from 155.100.212.147

Happy day Andy!

From Bret on Fri, Apr 26, 2013 at 15:07:07 from 199.106.166.123

Enjoy the day and dinner. Good luck in the race!

From Steve on Fri, Apr 26, 2013 at 19:03:00 from 66.87.112.124

I'm excited to see how you do in this Rob. Tough course but I think you are pulling into the groove this year.

He's a lucky kid. Pretty cool family to end up in.

From Jon on Fri, Apr 26, 2013 at 19:20:11 from 107.203.52.135

Why Bucca di Beppo? Is that where you ate when you first got him? What kind of restaurant is that?

Congrats on 7 yrs with him (officialy)

Race: Thanksgiving Point Half Marathon (13.1 Miles) 01:22:45, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0013.100.000.0015.10

I picked up my race packet before checking into the hotel last night. I'm bib number 5. Clearly the race organizers have a high opinion of my abilities. It probably has nothing to do with the fact that they transferred Jake Krong's entry to me.

Checked out the course a little last night. Not fast. It's also pretty windy out but I don't usually notice that in a race. Temperature seems perfect. I had no idea this race had almost a thousand runners.Pretty big expo and all. Half marathons these days!

OK. Good race. Loved the course after I adjusted to the fact that a fast time was not possible. I've never run a cross country half marathon before today. Lots of twisty paths, golf course etc. I only ran three sub six minute miles the whole way. First mile in 5:59, Third mile in 5:57, and 13th mile in 5:52.Most splits were in the 6:15 to 6:20 range with a couple 6:30s. I stopped worrying about them after a while. That fast last mile made the race a pretty good workout but the hills in the middle beat me up a bit as I was dueling it out with Kassie for a while.

Won the Masters division. Thanks to everyone for not showing up. $300.00 cash in an envelope after the race is nice! Thanks again to Jake for the entry.

This is a great race. I will put in on my calendar every year.

PM: 3 mile walk around the neighborhood. Beautiful day. I love walking. If and when my running days come to an end, I will be a good walker. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Apr 27, 2013 at 09:14:04 from 67.177.11.154

Saw the results, Coach Rob gets the win and 5th overall. Nicely done!

From Bam on Sat, Apr 27, 2013 at 12:12:32 from 89.126.28.24

Great job Rob and 300 smackers for a fun morning - got to be happy with that.

From Bob on Sat, Apr 27, 2013 at 12:48:28 from 67.176.195.62

Wow! 300 frog skins for the fastest old coot. Congrats! Time to take the fam to Sizzler.

From jtshad on Sat, Apr 27, 2013 at 12:48:42 from 69.20.183.178

Nice job. Congrats on the Master's title and $$.

From Jake K on Sat, Apr 27, 2013 at 14:02:43 from 67.177.11.154

I figured you'd like the course, and walking away w/ a little loot aint too shabby either.

This race gives me hope for running in the state of Utah. In the age of "send 'em down the steepest canyons, stress fractures be d@mned!" Kendall gets over 1000 people out to run a tough course. Its a well directed event and the course is actually a lot of fun once (like you said) you throw time out the window and just RACE. I hope I don't miss it again.

From Rob Murphy on Sat, Apr 27, 2013 at 14:08:46 from 24.10.249.165

That's exactly what Kendall and I were talking about after the race Jake. I asked him how he got so many Utahans to register for a race that isn't a downhill screamer.

I think it's probably the unique nature of the course. Three or four miles through tulips?!?! That and some excellent organization and a cool place for kids and families.

From Fritz on Sat, Apr 27, 2013 at 14:32:29 from 74.82.64.160

Nice race Rob! That looks like a fun and very honest course. It's good to a see a race like this draw numbers and it gives the yellow buses a break.

From Steve on Sat, Apr 27, 2013 at 14:49:20 from 66.87.113.238

Awesome Rob! Great time representing us geezers. I hope you gave that money immediately to Ann.

From Jason D on Sat, Apr 27, 2013 at 15:07:38 from 24.1.80.94

Nice work, Rob. Now take your mom to dinner will you?!

From allie on Sat, Apr 27, 2013 at 15:22:26 from 97.117.91.49

great race, rob. congrats on the masters win.

fritz - i like what you said about giving the buses a rest. it adds so much extra time to race morning!

From Bret on Sat, Apr 27, 2013 at 16:50:23 from 166.147.120.176

Nice work Rob - sounds like you really enjoyed the event. Good to hear you out there racing and bringing home winnings too. $300 is pretty sweet.

From Jon on Sat, Apr 27, 2013 at 17:05:47 from 107.203.52.135

Mullah? Sweet. Nice race.

From Rob Murphy on Sat, Apr 27, 2013 at 17:20:16 from 24.10.249.165

They don't have that in ultra running do they Jon? It's so sweet, innocent, and uncorrupted.

From SlowJoe on Sat, Apr 27, 2013 at 19:00:06 from 96.61.24.215

Congrats on the masters win! I'm glad they didn't make you stay in Jake's age category too. Nice race.

From steve ash on Sat, Apr 27, 2013 at 21:55:55 from 174.52.100.252

Glad you were able to get in and have a good time and a race on an honest course. Getting paid for it at the same time is definitely a good day!

From steve ash on Sat, Apr 27, 2013 at 22:12:55 from 174.52.100.252

Deseret News marathon in the cards this year?

From Kendall on Sun, Apr 28, 2013 at 00:46:21 from 70.208.2.31

Thanks Rob. Congratulations once again and great meeting you today. I warned you. Perfect day for racing and such a class group of runners like youself. I worried about creating such a course with such a knee-jerk reaction to "hills"--even small ones. Took a gamble on having some fun with it while throwing out a challenging course (and some cash) and most seem to apreciate the diversity.

From Rob on Sun, Apr 28, 2013 at 08:53:25 from 198.228.216.153

Very nice race Rob, if I were a runner I would have totally raced this. It's on my normal running route so I'm not sure why I've never done it. Maybe I'll put it in my calendar for next year too

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Zero miles running.

Plenty of lawn mowing and associated yard work though. Plus a nice walk around the neighborhood with Ann.

Did anyone here listen to a band called The Replacements back in the 80s? One of my favorites. They had a song with a line that went, "the plan was to sweep the world off its' feet so you sweep the garage for the neighbors to see". Happy Town I think the song was.

That's how I mostly am. I'll get ambitious sometimes, but just a little bit. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, Apr 30, 2013 at 08:35:14 from 96.45.118.12

Yes - Paul Westerberg - I believe - the lyric is from Happy Town --"The plan was to set the world on its ear

And I bet you don't know why you're here"

From Rob Murphy on Tue, Apr 30, 2013 at 10:04:52 from 163.248.33.220

I saw them twice. One opening for Tom Petty. Petty stole a lyric from Westerberg... "A rebel without a clue".

The other time was at the Cuban Club in Ybor. They were too drunk to play any of their songs. They would play about 30 seconds of each song and fall apart.

From Jason D on Tue, Apr 30, 2013 at 15:03:50 from 128.210.82.162

I was just a pup in the 80s but I have since come to enjoy the band. A friend introduced me to them about 5 years ago. Good stuff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles in 55 minutes. I wasn't able to get out of the door until 8:30 PM. Nice run 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
8.500.000.000.008.50

8.5 miles in 1:02.

It would be accurate to say I'm less than motivated to train hard this week. I'm happy to be getting in some minimal miles. I did run into Jon Kotter tonight and ran a couple with him. Passed the time quicker.

They're talking about 32 degrees tonight! Tights in May if I do a morning run. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Laputka on Wed, May 01, 2013 at 19:00:26 from 98.202.142.68

I enjoyed your mention of the Replacements. I headed over to you tube and played a few songs. I did't know they were from Minnesota. What I find interesting about this genre of music is that it hit a specific age group and then ended. No one older than us even knew about it and it was gone before younger people became of age. I love the 80's alternative/punk stuff. I often go on you tube benders for hours.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Zero miles running today. Lots of working and shuttling kids back and forth to activities.

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

Eight miles in the early AM. Cold, windy.

Don't let this become the Fast Mud-Run Blog! Just say no. 

 

PM: 4.5 miles on the treadmill.

Then I did some strength/core exercises. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, May 02, 2013 at 08:36:23 from 107.203.52.135

no

From dugco on Thu, May 02, 2013 at 08:55:03 from 68.35.217.251

No! But how 'bout one or two of them color/splatter runs?! Please, please, pretty please?

From Chad Robinson on Thu, May 02, 2013 at 09:18:17 from 50.73.39.89

Unless it is with a weight vest...

From Josh E on Thu, May 02, 2013 at 09:31:09 from 205.235.104.4

If you can't beat 'em, do something else. I am trying to make belching the alphabet a professional sport. I am thinking I could be world class.

From Jake K on Thu, May 02, 2013 at 09:33:47 from 67.177.11.154

yeah dugco is right, its all about color runs these days. That's the future of the sport.

From Marlin on Thu, May 02, 2013 at 11:00:37 from 70.196.194.120

Hey Rob. How have you been, I have been good. I have just went MIA for a few and am back now. I just needed to get over a few things with some people on the blog that just got me P.O. (no one I even know but over it now) Are you running Ogden I'm two weeks?

From Rob Murphy on Thu, May 02, 2013 at 17:15:15 from 24.10.249.165

Good to hear from you Marlin. I'm not running Ogden. I am doing the Utah Valley Half in June and the Deseret News Marathon in July.

From Rob on Thu, May 02, 2013 at 17:45:54 from 204.15.86.95

How about the sub 2 hour blog?

From Neasts on Thu, May 02, 2013 at 18:10:42 from 75.169.56.70

Someone with a vinyl pig on their rear window somewhere will be offended, somehow.

From Bam on Fri, May 03, 2013 at 00:28:57 from 89.126.28.24

Why all the vitriol?

I thought you Utah folks were all "good" God fearing souls of some brand or other and that you loved everybody - except me of course - and that's cool:)

Although I don't understand what's triggered the antipathy towards the much maligned sport of mud-running, perhaps it would do you some good to show a bit of grace and good manners. It could be argued - quite strongly in certain quarters - that mud racing is more legit than downhill racing - Ok I'm outta here...:)

From Rob Murphy on Fri, May 03, 2013 at 05:53:39 from 24.10.249.165

Just a weak stab at humor on my part Bam. I welcome all mud runners, I used to run obstacle courses in elementary school and in the Army all the time and rather liked it.

Besides, it looks like Hobie doesn't intend to actually post his workouts here anyway. Too bad. The man has managed to achieve an incredible level of fitness and I was looking for some tips.

From Bam on Fri, May 03, 2013 at 06:41:46 from 89.126.28.24

Ah, I get it now - I've noticed I'm missing the point recently; must be the old senescence (thanks for that word Neasts) thingymajig.

What was I talking about? Where's the kitchen? Who said I was in the army?

I was going to mention something about mud-wrestling but on second thoughts, maybe I should just disappear... :)

From Rob on Fri, May 03, 2013 at 06:58:01 from 166.137.119.32

I don't get credit for being the only one to get your joke?

From Jake K on Fri, May 03, 2013 at 07:10:54 from 67.177.11.154

I hesitate to share this... but back before mud runs were a popular thing and during the time of my life where I wasn't really running much, they had one at the Teva Mountain Games. The games were held in Vail, and generated a lot of excitement, and since I lived there at the time...

http://goo.gl/03ecY

http://goo.gl/7aAcW

It was very difficult. Not an obstacle course race, just a hard XC race at 8500 feet elevation with 2 mudpits.

My hair was stellar back then.

From Lulu Walls on Fri, May 03, 2013 at 07:32:46 from 155.100.212.147

You were in the Army?!?

From Neasts on Fri, May 03, 2013 at 10:37:19 from 75.169.56.70

Jake, those pictures are awesome!! You should share more.

Rob, I got the joke, too. :-)

From Lulu Walls on Fri, May 03, 2013 at 13:39:20 from 155.100.212.147

Ha ha ha! Jake did a MUD run :)

From Jason D on Fri, May 03, 2013 at 17:51:33 from 24.1.80.94

I was wondering when/where this conversation might come up. I should have known the critical voice of Rob Murphy I've come to appreciate would have a response.

Jake: I can't post my exact response to all that hair but it begins in "Oh" and ends in "it."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: Two mile walk around Sandy thinking about what I might learn my students today. Too nice out to sit at my desk.

Planning on an 8 mile gully run with some hill repeats this afternoon. 

PM: 8.25 trail miles in the gully in 1:05. Not a bad time for the gully. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

Picked Jon Kotter up this morning and went up to Jeremy Ranch. Almost a perfect day for a run up there.

15 miles in 1:53:30 plus a handful of striders at the end. This was maybe the quickest I've ever ran this run.

We saw four deer and one moose. The moose was walking right down the dirt road and didn't seem very shy of humans. 

Managed over fifty miles for the week in five days. I've been feeling pretty strong the past couple days. 

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

Eight miles around the neighborhood in 59:55. "Easy" pace is getting faster. I would say that my comfortable aerobic pace is 20 to 25 seconds faster than it was two months ago. No signs of injury. If I keep a handle on my diet and remain positive and focused, I should be able to string together a few good races.

The only negative today was the two to three pounds of pollen I swallowed or inhaled during the run.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, May 05, 2013 at 20:12:46 from 67.177.11.154

Pollen is a great source of fiber

From Steve on Tue, May 07, 2013 at 18:50:37 from 66.87.113.54

It's $24 a pound at GNC. You got a steal. Good to hear some positive on the running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.253.000.000.0010.25

10.25 miles on the treadmill during Abby's swim practice. Did about 3 at 6:20 pace.

Interesting that I "bonked" about 5.25 miles into my run today. I've been running for about 35 years so I know what this feels like. The thing is, I don't know why. I ate well today. Good breakfast, good lunch, mid-afternoon snack and a cup of coffee. But about 5 miles into my run I began feeling weak and light headed. I kept at it for a while hoping it would go away but it didn't. Fortunately I has a goo and some Gatorade in my locker so I stepped off the treadmill for a minute and slurped down some engineered calories. I felt great after about five minutes and had no problem the rest of the run.

Weird!

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Sasha Pachev on Mon, May 06, 2013 at 21:32:24 from 69.28.149.29

How bad was it? Mile 15, mile 20, mile 25 of the marathon? Did it force a slowdown, or was it just a feeling? Did you get good sleep the night before?

From Rob Murphy on Mon, May 06, 2013 at 21:59:39 from 24.10.249.165

I was just talking to my wife about it Sasha. Maybe sleep? Been dealing with sick kids and such the last couple nights and sleep has been hit or miss.

It was bad enough so I felt like I might fall off the treadmill. I had a similar feeling around mile 22 of the Deseret News Marathon in 2010. I stopped and had about five cups of Gatorade and was saved.

From jtshad on Tue, May 07, 2013 at 08:35:56 from 141.221.191.225

It's called being old! ;)

From Rob Murphy on Tue, May 07, 2013 at 10:39:12 from 163.248.33.220

Hmmmm..... You might be on to something there Jeff.

From Sasha Pachev on Tue, May 07, 2013 at 11:42:52 from 69.28.149.29

Rob:

Yes, getting older does not help, and it is something we cannot escape - part of God's plan and things in the end would be miserable without it - but we can do some things to fight it.

One thing we noticed in the Del Sol Relay in 2008 is that older runners lost more in the morning legs than the younger ones, or in other words the lack of sleep hit them harder. So the older you get the more sleep you need to perform at the same level because your nervous system becomes weaker and harder to activate.

In your case I think you have some kind of a weakness that results in the malfunction of adrenal glands when you are under heavy stress. The older you get the more it will show. But the cure, I think, is to sleep more, eat better, and relax as much as you can. On a stressful day or after a stressful week, still run, but ease off on the pace, maybe even cut the mileage a bit, and do not expect much of a workout. After a hard workout, give yourself more time to rest. If you know it is not going to happen, adjust the workout.

From Bob on Tue, May 07, 2013 at 21:18:30 from 67.176.195.62

I'd put money on electrolyte imbalance. Welcome to my world!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM:Two mile walk.

Frustrating day. Maybe no time for a run. I won't get home until seven o'clock or later. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.004.000.0010.50

4 X 1 mile with half mile jog interval.

5:56, 5:45, 5:45, 5:39.

Warm-up, cool-down 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, May 08, 2013 at 17:31:37 from 166.147.121.165

You seem to be getting quite fit! Good workout. Fast times. Show- off. :)

From Rob Murphy on Wed, May 08, 2013 at 17:47:49 from 24.10.249.165

Thanks Bret. I need to start pushing the envelope. I'm alternating between feeling great and optimistic and just plain old!

From jtshad on Thu, May 09, 2013 at 07:52:58 from 141.221.191.225

Good workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

AM: Two mile walk/jog around Sandy. 100 push-ups, 100 sit-ups, and some core exercises.

PM: 1.25 mile warm-up jog on the treadmill then I proceeded over to the Stair Master and commenced to climbing.

I did 501 floors in 60 minutes which is apparently 10.5 miles. I was breathing like I was at my threshold most of the way but it was cross training so I'll count it as easy miles.

I know that many of you purists wouldn't count these "miles" at all.

My legs are wobbly now. I feel good about this workout. 

I just read where Colorado has banned beer with less than 4% alcohol from being sold in restaurants and bars. That is basically the opposite of Utah's law which only allows 3.2 beer in most cases. I believe Colorado's governor used to own a brew pub. That won't ever happen here.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, May 09, 2013 at 17:15:11 from 96.228.167.228

Hey I see that Salazar and Rupp and Mo Farrah are in Park City training this week. Maybe you can get your team to do a run with them.

It'd be just like in Largo when we ran with Craig Virgin. :)

From dugco on Thu, May 09, 2013 at 17:51:22 from 68.35.221.180

Trav still talks about when Ritz and his then Hanson Training Group team mates came to Tally in '09? and used our school as base camp for a couple weeks - very cool for the kids

From Rob Murphy on Thu, May 09, 2013 at 18:42:24 from 24.10.249.165

Yeah, Al Sal contacted me last week. Said he was a little busy and was wondering if I could put together some workouts for his guys.

From Josh E on Thu, May 09, 2013 at 19:56:17 from 75.162.247.199

Although I have been dying for some strong beer on tap and this legislation wouldn't affect me in the least if I lived there, I don't see the logic of it.

From Neasts on Thu, May 09, 2013 at 21:01:33 from 75.169.56.70

I know the miles dilemma. When I'm killing myself going up hills, I think I'm as completely exhausted--physically or cardiovascularly--as I am when I've done speedwork on the track. I still call those slow miles because they were, well, slow. I still call them miles, and you should, too.

From Rob Murphy on Thu, May 09, 2013 at 21:07:28 from 24.10.249.165

I used to be totally ignorant regarding trail running. I wondered why these super ultra running 100 miler guys ran less miles/week than I did.

Then I went on a few hard trail runs with lots of climbing and I realized how much less ground you cover with the same or more effort.

From Bam on Fri, May 10, 2013 at 07:24:22 from 89.126.28.24

If I'm missing the joke - as I have been recently - sorry. But, you are joking about the 3.2% alcohol law, aren't you? Because if you're not, you should move to N Korea/China - I'm sure you'd be able to get something stronger than 3,2% in one of those more liberal countries:)

Just thought about it a little more and although I don't know how or why, but I'm sure there's a joke in what you're saying. You can't have laws that allow fruitcakes to go around with automatic weapons and then have a law that says you can't have alcohol with more than 3.2%.

You nearly had me there Mr Murphy.

From ACorn on Fri, May 10, 2013 at 07:51:43 from 71.213.40.95

Bam,

In order to buy alcohol with a higher percentage in Utah, you must go to the state owned liquor stores. Bars and restaurants can often serve higher percentage too if they've gone through the licensing process.

From Rob Murphy on Fri, May 10, 2013 at 08:05:29 from 163.248.33.220

Bam - It's a fools errand to try and understand Utah's alcohol laws. Even those of us who have lived here for years are often confused. Just when you think you understand them, they change the laws.

Of course this is not an issue for the majority of Utahan's for whom alcohol laws are irrelevant.

From Josh E on Fri, May 10, 2013 at 09:11:05 from 205.235.104.4

Bam - This is a fun topic for the unitiated. One point of clarification, its 4% beer - 3.2% is alcohol by weight and 4% is alcohol by volume which is the customary presentation in the US.

The one rationale for the CO law that I can think of is some times you don't get the 4% you are accustomed to getting and this law allows you to be confident in what you are ordering.

Here are my three favorite arbitrary and capricious laws:

- As discussed, no beer on tap above 4% ABV - I have never heard a rationale for this.

- At restaurants where patrons under 21 can attend (read parents with kids), no eye openers before noon. Brunch is big here and parents with kids basically miss out on the bloody marys/mimosas/whatever your drink is.

- Finally, no more than 1.5 oz (42 grams) of spirits in a cocktail. This causes us to miss out on many of the cocktails as they're intended to be served.

From Bam on Fri, May 10, 2013 at 09:34:49 from 89.126.28.24

Shush. No 5 'O' about. Safe. I'm emptying my piggy-bank: I'm coming over to open a chain of Bamtastic Speakeasies. They'll be open 24/7 and we'll be selling what ever tickles your fancy. Keep it on the QT. First rouund's (looks like I've had a few too many already) on the house. Sorted.

From Steve on Fri, May 10, 2013 at 13:43:12 from 209.235.31.148

Insane. I will never understand the human need to control others.

Killer stairs Rob. I have to hand it to you on that many floors. I think you just might be ready for R2R2R.

From Rob Murphy on Fri, May 10, 2013 at 13:46:00 from 163.248.33.220

I read an article recently about how the NPS is really cracking down on people running on Grand Canyon trails.

From Jon on Sat, May 11, 2013 at 10:11:06 from 107.203.52.135

Why are they cracking down? Meaning they are stopping people mid-run? Aren't the trails there to use?

From Rob Murphy on Sat, May 11, 2013 at 10:46:33 from 163.248.33.220

Jon - I read that Max King was going to attempt the fastest R2R2R time but had to cancel. The article said that they were making a serious effort to prohibit any trail running in the Grand Canyon.

I don't really see how they can do this either. In my two R2R2R crossings I rarely saw a ranger. Steve almost got arrested by an angry female ranger though.

Maybe they should just outlaw trail running on all public lands? You know, to keep us safe.

From Steve on Sat, May 11, 2013 at 12:01:33 from 12.200.234.20

I really hope they prohibit it. That will cut down on the amount of people there when we run it.

From Steve on Sat, May 11, 2013 at 12:10:56 from 12.200.234.20

In high school cross country we ran often along the Bonneville Shoreline Trail. It was well established by the CCC way back when. last year the city of Logan took it over for "improvements". They immediately posted restrictions along it for animals here, walking there, park benches so people could sit, and closed most of it in the summer until this April. In April they extended the closing until Fall. All on a trail that we have been using since I was a kid without their help. I run it anyways and am yelled at all the time. All those folks that sit on their butts all day and work hard to "enable" others to get out, need to get out of the way of those who already are.

From Jon on Sat, May 11, 2013 at 12:38:58 from 12.179.75.234

[insert anti-government libertarian rant here]

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM: 6.5 really slow miles around the neighborhood.

Busy weekend planned. AP practice exam at school tomorrow, Ann working nights, lots of kids activities. I'll try to squeeze in some running. 

PM: 7.5 miles on the gully. Getting heat acclimated! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles in one hour around Sugarhouse. Didn't get out til 5 pm.

An observation.

I was just watching the Bojangles Southern 500 NASCAR race and they briefly showed this section in the stands where all the wives and girlfriends of the drivers sit. Will Ferrell wasn't making anything up in Talladega Nights.

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

Total of 18 miles this morning.

I ran an easy couple miles in the neighborhood finishing at Highland High where I met Jake, Nate, and Kevin. I did a few striders in the parking lot and then ran about 11 miles up through Tanner Park, down Wasatch past the Hogle Zoo and then back down to the school. I wanted to do a few extra so I circled the neighborhood a few times.

Finished up with 16 miles in 1:59. I was feeling the heat a bit towards the end.

So I'm flirting with my first 20 miler in over a year. It could happen. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Redd on Sun, May 12, 2013 at 12:17:27 from 67.182.221.190

You forget to mention the gel thief.

From Fritz on Sun, May 12, 2013 at 12:51:38 from 65.100.192.74

Nice run Rob! What would be the significance of running your first 20 miler in over a year on Mother's Day? Coincidence?

From Rob Murphy on Sun, May 12, 2013 at 13:32:13 from 24.10.249.165

Today is Mother's Day?

From Fritz on Sun, May 12, 2013 at 13:58:11 from 65.100.192.74

My brother told me that I am hosting Mother's Day dinner. So I guess it is today.

From Jake K on Sun, May 12, 2013 at 14:05:37 from 67.177.11.154

First 20 of the year needs to be at Jeremy Ranch. Then it counts as 25.

From Steve on Mon, May 13, 2013 at 09:49:00 from 216.189.221.66

Nice run. I really hate running with you when you tack on a few extra blocks at the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: Two mile walk around Sandy. I'm doing more walking because I like it and because it's a way of getting down to my lean racing weight of 140 pounds without any additional wear and tear.

PM: Five fairly hard miles on the elliptical.

I'm wondering if any of you twenty-somethings on this blog have seen the cover of Time Magazine this week. Apparently you guys are going to ultimately be good for something but not without a whole lot of annoying your elders beforehand. I quote...

Millennials are lazy, entitled narcissists who still live with their parents. Why they'll save us all. 

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Mon, May 13, 2013 at 21:42:11 from 24.1.80.94

Much to say here. I don't think being dependent on parents is necessarily lazy (but it can be). Economic opportunities are vastly different. I'm more educated than most people, but I make far less money (this didn't come as a surprise, but it's still true). We also work in different ways. My hands (unlike my feet) are uncalloused. I mostly have to worry about papercuts and eye strain. My father (he will be 63 in November), although in decent shape, doesn't exercise per se and has had two hips replaced and has a slipped disk in his back. He taught for 30+ years but did other work that was very hard on his body. My point is that we work differently, and in my case "flexibly." All this is trying to point out (and I'm not doing it very well) that we view work differently and relate to it differently. My brother thinks I'm lazy, while I think he and my father are interested in being busy. I'll need to check out the article I guess because I think I am making a different but relate argument.

Are we narcissistic? Certainly. As for annoying our elders, every generation does that to the prior ones. Think of music you probably listened to as a child and how your parents responded.

We probably do have a more extreme sense of entitlement. I can see that. I'm not sure how we are going to save everyone though.

Have you taught for a while, Rob? What do you see with your students?

From Rob on Mon, May 13, 2013 at 22:12:48 from 72.254.14.160

I feel inclined to respond but I'm really not sure how. From my experience older people are more self centered, their worlds seem a lot smaller than younger generations.

Does walking really help get your weight down? I never feel like I'm getting much out of it unless it's really hilly.

From Rob Murphy on Mon, May 13, 2013 at 22:28:51 from 24.10.249.165

Jason - I will be looking for your letter to the editor in next week's Time. That was great.

Rob - Yes, moving your body burns calories. I'm surprised you didn't know that. :)

From Rob on Mon, May 13, 2013 at 22:40:37 from 166.147.123.42

Yeah, I got that part. It's the burn calories = loose weight thing that's got me confused.

From Jon on Tue, May 14, 2013 at 04:25:54 from 107.203.52.135

It's generational cycle- go read about the Strauss Howe generational theory.

Of course Millenials are the way they are- they naturally realize they can't or won't get ahead in life, mainly due to the baby boomers, who demanded everyone support them with pensions, social security, etc. but didn't pay for them. Anyways, Strauss Howe is very insightful and can explain a lot.

From Lulu Walls on Wed, May 15, 2013 at 13:24:19 from 155.100.212.147

Twenty something's today may not be that different from other generations...

The Atlantic, September 1907: In the cover story, "Why American Marriages Fail," Anna A. Rogers warned, "The rock upon which most of the flower-bedecked marriage barges go to pieces is the latter-day cult of individualism; the worship of the brazen calf of the Self."

http://www.theatlanticwire.com/national/2013/05/me-generation-time/65054/

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Totally failed in my plan for today which was a 15 mile trail run in the gully. The AP Exam is tomorrow and my planned one hour after school review turned into 2.5 hours. By that time I was beat and lacked focus and needed to get home to the family so I bailed on my plan and did 9.25 miles in the air conditioned gym (record 93 degree heat here in Utah) on the treadmill.

Way better than nothing. I need to get a workout in tomorrow. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Tue, May 14, 2013 at 19:49:19 from 72.254.17.143

I'm glad I live in China. That sounds miserable.

From Rob Murphy on Tue, May 14, 2013 at 20:08:24 from 24.10.249.165

Are you enjoying pristine air quality or is it more the kind of air you can chew?

From Rob on Tue, May 14, 2013 at 20:24:31 from 72.254.17.143

Macau is clean air, but muggy. I'm in Beijing in 2 weeks for good smog running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.003.001.008.25

AM: Two mile walk while my kids were taking the AP Exam. I'm exiled from my classroom for much of the day so might as well go for a walk. I get nervous for them. Most of my students have worked very hard all year and deserve to do well.

 PM: Pretty good workout. After fueling up mightily at Fong's Fine Chinese Dining in Draper ( General Tso's Chicken with fried rice, egg roll, 2 glasses of iced tea), I was ready to roll...

I did 4 X 1 mile with a quarter mile walk/jog interval. Splits were 5:48, 5:42, 5:39, 5:33.

Couple miles each for the warm-up and cool-down. This workout was done on the treadmill because it's way harder than the track or road.

For all of you dying to know, the topic of the DBQ on the AP Exam was the rise of abolitionism between 1776 and 1852. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Wed, May 15, 2013 at 17:59:02 from 65.116.116.6

Thanks, I was dying to know. I think I would have done better with that than the "feminist era" which was the topic in 1997.

From Jon on Wed, May 15, 2013 at 19:26:24 from 107.203.52.135

Ahh, AP tests. That was a fun time. Many memories.

From Jon on Wed, May 15, 2013 at 19:26:52 from 107.203.52.135

I will say, it was very nice when the tests were over and you had 2 weeks left of class with nothing really to do...

From Rob Murphy on Wed, May 15, 2013 at 19:30:08 from 24.10.249.165

Yeah, It's Murphy's AP Film Festival from here on.

From Rob on Wed, May 15, 2013 at 19:36:17 from 72.254.34.5

Look kids, there I am winning my first Marathon back in 1977.

I think that still counts as history.

From Jake K on Wed, May 15, 2013 at 19:55:49 from 67.177.11.154

Easy topic. You could just do a movie review of Django.

Nice workout today too. Track or road?

From Rob Murphy on Wed, May 15, 2013 at 19:56:18 from 24.10.249.165

I was only 12 in 1977 Rob!

I was sticking to one mile cross country races and AAU Track meets.

From Rob Murphy on Wed, May 15, 2013 at 19:58:59 from 24.10.249.165

Jake - started at Snowbird and ran down to Tanner Flats. :) Finished at the 7-11 at the bottom of Little Cottonwood.

Why must you press me on these details!

From Rob Murphy on Wed, May 15, 2013 at 20:01:35 from 24.10.249.165

See my edit above.

From Jake K on Wed, May 15, 2013 at 20:01:45 from 67.177.11.154

I'm just curious!

If you did them on that route, they'd be like 4:38, 4:27, 4:15, 4:08.

From Rob on Wed, May 15, 2013 at 20:09:19 from 72.254.34.5

Which makes it even more impressive.

From Steve on Wed, May 15, 2013 at 21:20:49 from 66.87.112.191

I was reading this today tooling across the country and knew I had to share it with you. In light of your barbershop fetish.

http://www.motherjones.com/politics/2013/03/greatest-senate-haircuts-slideshow

From Steve on Wed, May 15, 2013 at 21:22:05 from 66.87.112.191

I apologize that this has nothing to do with this thread.

From Steve on Wed, May 15, 2013 at 21:28:48 from 66.87.112.191

Oops sorry, this is the actual link to the article. The other was just pictures

http://www.motherjones.com/politics/2013/03/senate-hair-salon-barber-taxpayer

From Wesley Hunt on Thu, May 16, 2013 at 08:29:45 from 74.82.64.144

Nice workout, Rob.

Stalking your blog for evidence of that 20 miler...

Do you think the kids will have a different perspective now watching Tommy Lee Jones' Thaddeus Stevens in Lincoln. "Because of that dude, we got asked this on our AP exam!".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned and unwanted day off. Now I'm cranky.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.004.000.0015.75

AM: Easy 8.25 mile run around Sugarhouse and Millcreek. Legs felt good after the day off yesterday.

PM: Second workout this week.

1.25 mile warm-up on the treadmill

4 miles in 23:15.

1 mile cool-down 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Fri, May 17, 2013 at 06:49:52 from 66.87.113.247

You must have been butt crack of dawn early today like me. Old folks...

From Rob Murphy on Fri, May 17, 2013 at 08:03:34 from 163.248.33.220

Yep... out the door at 4:45!

From Lily on Fri, May 17, 2013 at 19:16:41 from 67.199.178.95

2 workouts today eh? I used to do those... Nice job Rob

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.002.0017.50

17.5 (2:12:30) miles in a chilly rain on the Jordan River Parkway. Ran generally easy but over the last few miles I alternated hard/easy 400s. The hard efforts were 80 to 85 seconds.

First seventy mile week in a while which is pretty much where I will top out this year. There are few things I know for certain in this world, but one is that I can't handle much over 70 mpw for an extended period. The good news is that my body doesn't seem to need much more for the times I want to run. 

Here's something I was wondering today. Why is it that cities and towns in Utah often put the word "city" after their name? For example, "Sandy City". I obviously understand it when the word is actually part of the name as in Kansas City or Salt Lake City. I never heard of Anaheim City or San Diego City when I was growing up. 

Is this just one on Utah's many endearing little quirks? 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Sat, May 18, 2013 at 13:37:23 from 65.100.192.74

Great week of running Rob.

Maybe we add the city to distinguish them from the many neighbohoods/townships such as sugar house, millcreek and the avenues. Just a guess. And not adding city to "Salt Lake" would just be weird.

From Jake K on Sat, May 18, 2013 at 14:46:48 from 67.177.11.154

Good way to cap off the week. I like the alternating quarters at the end.

Would not have been a pleasant Jeremy Ranch day...

From Steve on Sat, May 18, 2013 at 14:48:34 from 66.87.112.206

Cities are usually incorporated. Better Utah tax benefits. I think 75 mpw (my new fav phrase) is about my productive distance too. I only run more if I'm bored with the whole idea of training.

I also got Andy a new rocket this week. Need a different park though

From Jon on Sat, May 18, 2013 at 15:43:07 from 107.203.52.135

Of course, there's also this little ditty about Utah town names:

http://www.youtube.com/watch?v=RqR0-FUQyp0

From Bob on Sat, May 18, 2013 at 17:15:48 from 67.176.195.62

It's a city, duuuhhhh!!

From Bret on Sat, May 18, 2013 at 18:21:37 from 96.228.167.228

Nice mileage week Rob. You gearing up for Deseret News?

From Rob Murphy on Sat, May 18, 2013 at 18:30:09 from 24.10.249.165

Bret - I am planning on it but I have the Utah Valley Half in a couple weeks and the Bjorklund Half in late June that I'm more focused on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: Two  mile walk. 100 push-ups, 100 sit-ups. Some dog walking as well.

PM: 3 mile walk around the neighborhood with Ann.

I decided to give myself 2 miles of running for my 5 miles of walking today. Yep. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Sun, May 19, 2013 at 10:37:15 from 204.15.86.95

:) for some reason when I read that I thought Dog walking was an exercise that you did, other than actually walking a dog.

Sorry, I'm out of it. Imagining you walking like a dog is still funny though.

From Jake K on Sun, May 19, 2013 at 20:35:09 from 66.228.74.2

Do race walkers log everything as easy, since it's only walking? Is there such a thing as vo2 max walking?

From Jason D on Sun, May 19, 2013 at 21:09:34 from 74.75.190.42

I always want to jump in on the race walkers jokes, but my 20k pace is pretty much equivalent with the current world record.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 miles around Sugarhouse park (1:02:45).

Had a nice meeting after school today with my returning cross country boys. We will have a very good team in the fall that will be able to challenge the best teams in the state. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.006.000.0011.25

AM: Two mile morning constitutional. took some time to smell the flowers.

I had a smoothie this morning for breakfast. I will share my recipe for the second time...

1 to 1.5 bananas, some frozen blueberries, blackberries and raspberries, some cranberry-pomegranite juice, two tablespoons of wheat germ, one huge scoop of Muscle Milk protein powder, a bunch of plain yogurt or Greek yogurt.

Blend. 

Workout this afternoon.

6 X 1 mile (on the treadmill) with 1/4 mile walk/jog interval. Splits were as follows...

5:45, 5:45, 5:45, 5:45, 5:45, 5:45

Pretty consistent.

Plus a few miles warming up and cooling down. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Tue, May 21, 2013 at 09:39:18 from 206.71.84.68

Thanks, What do you do with the other 1/2 a banana?

From Rob Murphy on Tue, May 21, 2013 at 09:43:42 from 163.248.33.220

I give it to my trained monkey.

From Rob on Tue, May 21, 2013 at 09:50:13 from 206.71.84.68

Should have guessed.

From Steve on Tue, May 21, 2013 at 12:51:16 from 65.74.10.205

Good grief, never drink breakfast. Next thing you'll be watching Richard Simmons videos and wearing shorts with French cut sides. Oh wait...

From Rob Murphy on Tue, May 21, 2013 at 13:01:35 from 163.248.33.220

I'm trying to get down to 119 pounds. Only 30 pounds to go.

From Matt Schreiber on Tue, May 21, 2013 at 19:10:13 from 66.17.102.185

Great workout. May have to try the recipe - Looks good.

From Steve on Tue, May 21, 2013 at 21:00:22 from 65.74.10.205

The ability to maintain such consistent splits indicates a high level of training.

From Rob on Tue, May 21, 2013 at 21:29:29 from 204.15.86.95

So does the 5:45 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles in the gully. Good 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
10.000.000.000.0010.00

Ten miles in 1:13:36 around Sugarhouse and Millcreek.

Windy. I don't care for wind over about 5 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
7.250.000.000.007.25

AM: 7.25 miles in the gully at 6 AM. I saw seven deer and one bunny rabbit. No carnivores.

PM: Two mile walk around school. I am thinking of a gym workout this evening but I'm pretty tired. So I'm not sure. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Fri, May 24, 2013 at 08:51:58 from 206.71.84.68

Are you sure about that?

http://goo.gl/jsCV9

From Rob Murphy on Fri, May 24, 2013 at 08:59:09 from 163.248.33.220

Interesting Rob. I might have to re-evaluate.

From Rob on Fri, May 24, 2013 at 09:17:56 from 206.71.84.68

You may want to keep a close eye on your monkey too.

From Steve on Fri, May 24, 2013 at 14:57:37 from 65.127.208.182

This week of training is kind of boring me. If I can't run because of some marathon, I expect to be able to log onto yours and be lifted up by complex training runs with cool names.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Good gully run today. Started out with an easy 4 miles with some of my cross country runners then did the 7.25 mile gully long run by myself in 56 minutes. Pretty fast for the gully.

Did a light weight workout after.

Annual Murphy family yard sale today! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Sat, May 25, 2013 at 11:43:17 from 67.176.195.62

Might see you on "American Pickers"?

From Steve on Sat, May 25, 2013 at 20:00:41 from 24.237.229.90

Please don't sell any of the stuff my kids have left at your house. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM: 5.5 easy miles around Liberty Park. Six fast striders at the end.

PM: 3 mile walk around the neighborhood.

Long run tomorrow if the stars align properly.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, May 26, 2013 at 10:50:17 from 97.126.208.163

thanks for jump-starting my run. i probably sped up by 2 minutes/mile for that quarter mile.

nice 'day off' run.

From Rob on Sun, May 26, 2013 at 18:39:44 from 204.15.86.95

To prepare you for your 42 day weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.250.000.000.0020.25

20.25 in 2:32 - all of it circling Liberty Park. Lots of activity at the park this morning. I saw Bill Cobler with his East High kids, Demetrio Cabanillas, the whole Erickson clan, and I was able to do a couple laps of the park with Emily Jameson which helped pass the time.

I finished up the run with some fast striders at the end. Good to run fast on tired legs every so often. 

I'm almost certain that this was my first 20 miler since May, 2012. 

I'm happy with this run. I felt good. I didn't dip under 8 minute pace until the fourth mile and still averaged 7:30 for the run. I'm feeling pretty strong 12 days out from the Utah Valley Half and a month out from Grandma's. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Mon, May 27, 2013 at 11:16:36 from 97.126.208.163

endless entertainment for the endless loops. great run.

From Josh E on Mon, May 27, 2013 at 11:50:10 from 75.169.17.78

Did you get to ask Emily what Teren is up to? He hasn't been racing much lately.

From Steve on Mon, May 27, 2013 at 18:19:56 from 63.156.62.121

That's a good run Rob.

But seriously, why with all the amazing trails in this state would you run circles in a park?

From Rob Murphy on Mon, May 27, 2013 at 18:56:56 from 24.10.249.165

1. Trails are slow.

2. The trails I really like are still under snow.

3. Don't have to worry about water.

4. I've done lots of hilly/trail running already this week and I needed some consistent turnover for a long period of time.

5. My legs appreciate the soft, wood-chip path which allows me to recover faster.

From Jake K on Mon, May 27, 2013 at 19:06:22 from 67.139.65.163

Nice way to raise the bar on LP loops. The wood chips are heaven for the legs.

From Jon on Mon, May 27, 2013 at 21:16:04 from 107.203.52.135

Nice job on the first long run in a year.

You see my response to your comment on my blog today? :)

From Steve on Mon, May 27, 2013 at 21:51:32 from 66.87.6.38

Makes sense Rob. Those long runs do more for my confidence than about anything. I don't even feel like a runner until I work up to the occasional 20 miler. It's good to see your running going so well.

From Jason D on Mon, May 27, 2013 at 21:59:40 from 24.1.80.94

Is Utah Valley the PR attempt you mentioned a few weeks ago (maybe it was months)?

Last fall I pretended you didn't need to go too long on long runs to run the marathon. I'm sure there are people who can, but I'm sticking with 20+ and on good days squeaking in a few more miles.

From jtshad on Wed, May 29, 2013 at 08:03:20 from 141.221.191.225

Good run, congrats on the 20 miler. Nice surface there at Liberty too to make it easier on the ol' body.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day. Just a 2 mile walk in the morning.

PM: 125 push-ups, 125 crunches, core workout. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles in the lower gully in 1:17. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.004.002.2512.00

AM: Speedy two mile walk in Sandy. Workout this afternoon.

PM: A fine workout today.

6 X 1 mile with 1/4 mile walk/jog recovery 

5:42, 5:42, 5:42, 5:42, 5:39, 5:39

Easy 1 mile jog.

1 X 1/4 mile in 80 seconds.

 

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, May 30, 2013 at 19:41:22 from 67.177.11.154

Very nice. Looking good.

From Rob on Thu, May 30, 2013 at 20:13:52 from 72.254.29.189

My splits looked very similar to that today, mine however where kilometers not miles.

Nice job.

From Rob Murphy on Thu, May 30, 2013 at 20:28:45 from 24.10.249.165

1.6 kilometers?

From Rob on Thu, May 30, 2013 at 20:30:32 from 72.254.29.189

No. 1 Kilometer in 5:32

From allie on Thu, May 30, 2013 at 20:57:35 from 97.126.208.93

nice work, rob.

From Dave Taylor on Fri, May 31, 2013 at 07:33:26 from 174.23.74.247

Whoa, that's pretty zippy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in 1:18 in the gully. Another beautiful day. I always classify gully miles as "easy", but I always feel like I've accomplished something when I run in there.

Jake is out running with my cross country team now. After practice I'll be heading to Abby's swim meat up at the Draper pool. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Fri, May 31, 2013 at 18:16:00 from 174.52.100.252

That's because it's like running through a foot of quicksand in some places. Easy on the impact side of the coin though. I really need to do some more running there that's for sure..

From Jake K on Fri, May 31, 2013 at 18:28:25 from 174.239.64.60

Yeah I think the bonus is working all of the lower extremity stabilizer muscles... You know, the ones you never think about until you're in a xc race, or mile 22 of a marathon.

From Jon on Fri, May 31, 2013 at 20:29:46 from 107.203.52.135

You sure you want Jake running with your team? isn't he some corrupting influence? Soon they'll all be running 130 mile weeks.

From Jake K on Sat, Jun 01, 2013 at 16:44:15 from 65.100.204.89

I'll help them find the happy medium between 130 mpw and sitting on the couch playing video games all summer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM: 6.25 miles around Sugar House.

6 X 20 second hill blasts in the park. Doubled over, hands on knees, gasping for air type effort. 

Low on energy today. A general lack of pep. Running on fumes. Devoid of vim and vigor. Ready for a nap. Kept the mileage down so I will hopefully feel revived on my 15 miler up at Jeremy Ranch tomorrow. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Sat, Jun 01, 2013 at 18:45:34 from 72.254.8.227

I got an e-mail add for some little pills to help with that problem. I'll forward it over to you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Abby and I met Jake and Andrea this morning up at Jeremy Ranch. Andrea was kind enough to volunteer to watch any combination of my kids/dogs this morning while Jake and I ran. Andy was having some stomach issues this morning (he wouldn't eat bacon for breakfast so I know he wasn't faking!) so just Abby came with me and she spent a couple hours hiking and wading through and falling in the river with Andrea.

I did a quick .5 mile warm-up then Jake and I did the 14.5 mile Jeremy Ranch Road in 1:48:33. Tailwind out, headwind back. Saw Luke Puskedra and some other Nike guys out on the road this morning.

Good soak in the river after has my legs feeling rejuvenated already. Need to remember that. Although most of my runs don't have a convenient mountain stream to soak in at the finish. 

Just a really nice morning. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Jun 02, 2013 at 13:44:37 from 69.20.183.178

Sounds like a fun run! Hope Andy starts feeling better soon.

From Jake K on Sun, Jun 02, 2013 at 19:18:48 from 67.177.11.154

Enjoyed that run. Always a treat to run up there.

From Rob on Sun, Jun 02, 2013 at 19:42:21 from 202.66.152.131

A little bit jealous!

From Steve on Tue, Jun 04, 2013 at 09:22:28 from 66.87.113.124

Nice! I wouldn't run with Jake unless he was pushing my kids in a stroller. :-)

From Jake K on Tue, Jun 04, 2013 at 17:46:56 from 67.177.11.154

You have to be a sub 2:10 guy (minimum) to have the fitness to push a stroller on that road!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I'm either sick or being slammed by allergies today. I'm going to take the day off.

My daughter Abby "graduated" from elementary school today so I got to take a half day at work. She got a nice "Hope For America" certificate from the Kiwanis Club for her volunteer work at a local nursing home and getting good grades. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lulu Walls on Tue, Jun 04, 2013 at 16:31:39 from 155.98.164.38

Yay! Congrats to Abby! I don't have allergies, but feel like I do so I think there is something weird blooming out there...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles around Sugarhouse plus 6 fast striders on the grass at Stratford Park.

Had to stop a couple times for some convulsive coughing episodes. My lung capacity is not at 100%. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Tue, Jun 04, 2013 at 19:03:33 from 97.126.222.242

what is your conclusion...a bug or allergies?

i'll tell you that this has probably been my worst year ever for allergies. i became dysfunctional at work on four separate occasions today because i couldn't see, breathe, smell, or move.

From Rob Murphy on Tue, Jun 04, 2013 at 19:31:47 from 24.10.249.165

I think allergies. I might rather be sick. At least then I would know it would run a certain course and I'd be better. With allergies, who knows?

I woke up Sunday morning with my throat sore and tight and some congestion. Then I went up to Park City to run and felt great. Came back down here and it started up again.

Clearly something blooming down here and not up there right?

From allie on Tue, Jun 04, 2013 at 19:43:59 from 97.126.222.242

oak, grass, and mold are really high right now. those probably haven't peaked in PC yet. i ran through a bunch of grass in DD yesterday, and then sat under the shade of an oak tree to recover. i ended up with swollen eyes and hives on my arms. i really enjoyed the experience.

i hope whatever is causing the grief dies down soon, and i hope you feel better.

From Jake K on Tue, Jun 04, 2013 at 20:03:31 from 67.177.11.154

Sounds like its time to buy a summer home at Deer Valley

From Rob on Tue, Jun 04, 2013 at 20:39:43 from 202.66.152.131

I thought that same thing about 20 years ago. Still can't afford it.

From Rob Murphy on Tue, Jun 04, 2013 at 21:12:38 from 24.10.249.165

I once ate dinner at the Stein Eriksen Lodge. I had a $22 hamburger.

From Rob on Tue, Jun 04, 2013 at 21:15:15 from 218.189.94.8

I'd pay $22 for a real beef hamburger right now.

From SlowJoe on Tue, Jun 04, 2013 at 21:20:01 from 65.116.3.92

Rob - good luck. Might I suggest "The Villages"? It's Florida's friendliest hometown. I think you would dominate the shuffleboard racket.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Easy run around the neighborhood after Andy's baseball game. 

The race this Saturday is looking really doubtful for me. The Pee Wee Braves, those first grade juggernauts, are steamrolling through the playoffs (defeated the Yankees tonight 12-6) and it looks like they will be playing two games on Saturday. Since Abby has a swim meet as well and Ann is taking her to that, I don't see how I can make the race.

Plus an elephant is standing on my chest and won't get off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Jun 05, 2013 at 21:32:09 from 67.177.11.154

Andrea and I have a pact. If we have kids, they are never going to find out about baseball until its too late for them to start playing. It may take some creative use of internet parental controls, but we'd be committed to making sure they are never exposed to the sport for 10-12 years, at which point we would hope they have different interests.

Hope you feel better.

From Rob Murphy on Wed, Jun 05, 2013 at 22:08:41 from 24.10.249.165

But if you don't expose them to baseball you risk raising communists.

From Fritz on Thu, Jun 06, 2013 at 08:48:56 from 65.116.116.6

I wouldn't complain about a $25 million contract.

From Jake K on Thu, Jun 06, 2013 at 10:07:02 from 67.177.11.154

Can you get a contract that big for being a communist? Sounds more lucrative than road racing...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 miles around Sugarhouse. Only doubled over to cough once.

I checked the pollen forecast on the Weather Channel. It calls for "high" pollen totals today and tomorrow and "very high" for Saturday and Sunday. That's just great. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Jun 06, 2013 at 10:36:57 from 67.177.11.154

Get a Rupp mask:

http://goo.gl/SyRCi

From steve ash on Thu, Jun 06, 2013 at 10:51:52 from 174.52.100.252

Sorry to hear that Rob, Hope you get to feeling better. My oldest son is also struggling with allergies right now and is up coughing at nights. Not fun at all..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four easy miles and some striders.

Wore my new Saucony Guide 6's today. Nice!

Looks like I'm going to make the Utah Valley half tomorrow after all. The race starts at 6 am so it shouldn't be hard to make it back for Andy's game. Allergies are 50% better. Hopefully more tomorrow.

Finished up the school year today. Year 17 in the books. I'm looking forward to a leisurely drive across the upper tier to visit Ann's family in Minnesota. We'll leave Wednesday and stop by Yellowstone, TR National Park, Little Bighorn and maybe a couple other history geek sites either going or coming. Of course there's the Gary Bjorklund Half in there as well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Laputka on Fri, Jun 07, 2013 at 21:45:53 from 98.202.142.68

Run well tomorrow. I'll be checking back to see how you did.

Race: Utah Valley Half Marathon (13.1 Miles) 01:19:07, Place overall: 18, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.0013.100.0016.10

Some good, some not so good. Off to Andy's baseball game now....more later.

Long 24 hours. I got down to Provo lat night around 9:30 after Andy's game. They lost 11-10 in extra innings but Andy went 4-4 and scored 4 runs. This put his team into the losers bracket (double elimination) which meant he had a game this morning at 10 am and, if they won that, another game at noon. Tough in 90 degree heat on a bunch of 7 year-olds. So his team won both games today, each by the score of 20-12. Now they will play the same team that beat them last night (the Orioles) at 5 pm on Monday and the winner of that game will play the Red Sox for the championship at 6:30 on Monday - the Red Sox having defeated the Orioles 28-26 today :). You gotta love first graders playing baseball.

So Jake and I split a room at the Spiffy Sleep Inn in Provo and managed about 3 or 4 hours sleep. I ran just about 1:19 even which I guess is not bad for me these days. I've been avoiding long downhill runs and it showed today. My chest also felt tight and constricted most of the ways. I managed to take third behind Sasha and Steve Ashbaker in the Masters division and win a little $, but Sasha is just a mere lad of 40.

I had all but given up by mile 11 and ran that mile in 6:43 after coming through 10 in about 59:20. Then Kassi caught me and I managed a 5:58 for mile 12 in an effort to hang with her. This kept me from closing the race out with a couple 6:30s.

I feel like I should run better but I'm just not the competitor I used to be. I am pretty happy to have good health and to be able to run competitively but this is getting really hard. I really enjoy my friendship and training partners and I want to hang in there a while longer. Lets hope I bounce back decently for Minnesota.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From SpencerSimpson on Sat, Jun 08, 2013 at 14:02:08 from 216.63.106.159

Great race Rob...

From Jake K on Sat, Jun 08, 2013 at 14:38:03 from 67.177.11.154

Got your check and your award, I'll bring it by at some point this weekend.

Nice going today.

From dugco on Sat, Jun 08, 2013 at 15:47:15 from 68.35.221.180

Go, Andy, Go!

Fine work to you too, Rob.

From Rob Murphy on Sat, Jun 08, 2013 at 15:54:36 from 24.10.249.165

Thanks Doug. Busy, but fun, day.

From Fritz on Sat, Jun 08, 2013 at 16:05:44 from 67.177.4.64

considering the circumstances it looks like you had a good race.

That's a serious schedule for some little league'ers. I hope Andy's team beats the Orioles and takes on the Red Sox for the title. Where are the games? Watching little league'ers put up 20 runs is a lot more fun to watch than a 3-2 pitching duel in the majors.

From Rob Murphy on Sat, Jun 08, 2013 at 16:11:41 from 24.10.249.165

Come join us Fritz! 5 pm Monday at the Sunnyside fields.

From steve ash on Sat, Jun 08, 2013 at 16:55:43 from 174.52.100.252

Rob, You put up a pretty good battle considering the allergies. Sorry I didn't get to talk to you Steve afterwards I was hoping to do so but had to get back over to Sasha's for my car.

From RileyCook on Sat, Jun 08, 2013 at 17:16:53 from 65.130.87.168

Nice job Rob. You said you weren't feeling well all week and I have to believe that played a role in you not finishing as strong as you would like to. Stay confident for the marathon in two weeks!

From Matt Poulsen on Sat, Jun 08, 2013 at 17:46:31 from 98.202.242.213

Nicely done, Rob. I know you wanted more, and that will clearly come soon. Nice seeing you today.

From Walter on Sat, Jun 08, 2013 at 18:37:22 from 71.195.248.189

Great race Rob! You will get through it trust me! Keep at it and itll be there!

From Laputka on Sat, Jun 08, 2013 at 19:12:59 from 98.202.142.68

Good job.

From Josh E on Sat, Jun 08, 2013 at 20:29:09 from 75.162.197.132

Sounds like a good time all things considered. Hopefully you're around for many years to come.

From Kendall on Sat, Jun 08, 2013 at 21:27:51 from 70.208.31.38

Nice going Rob!

From Matt Schreiber on Sat, Jun 08, 2013 at 21:36:04 from 66.17.102.185

Nice job Rob. Way to keep it up in the last couple miles.

From Rob on Sat, Jun 08, 2013 at 22:14:43 from 204.15.86.95

Nice job Rob.

From jtshad on Sun, Jun 09, 2013 at 05:47:56 from 69.20.183.178

Nice race Rob! Getting prepared for Minnesota!

From Jon on Sun, Jun 09, 2013 at 06:39:03 from 107.203.52.135

You'll be just fine for Minnesota. After all, nothing can hurt as bad as what you felt in your profile picture, right? ;)

From Teena Marie on Sun, Jun 09, 2013 at 11:18:02 from 65.130.13.54

You are AMAZING!!! And remember ... according to your kids you are pretty much a decent person even when you are not hitting the same numbers you did when you were 10 years younger!!! :) :) :)

Most importantly ... what a cool dad you are!!! Good luck to Andy on Monday. Btw, I need to pick your brain as well!! I have two state champs on my hands now (Sophia and Oliver both placed 1st in their best races at the USATF State meet yesterday) and I have NO IDEA what I am doing when it comes to their distances. :)

Bringing home some dough at any race is AMAZING!!! A huge congratulations! :)

From Steve on Sun, Jun 09, 2013 at 15:09:17 from 66.87.112.229

I loved it when you passed me Rob, I've missed getting a wippin. Like I told you, I would've walked if you hadn't shown up and given me a jersey to hang onto for four miles.

This is number three by my count, don't plan on four happening any time soon. :-)

For that last paragraph in your report you just need a good backhand. The best is yet to come

From Bret on Sun, Jun 09, 2013 at 18:53:46 from 96.228.167.228

Nice running Rob - keeping it all in perspective is important.

Andy sounds like he's quite the ballplayer!

From Jason D on Sun, Jun 09, 2013 at 22:51:29 from 24.1.80.94

Good race, Rob. I'm now very curious about Jon's comment about the profile pic.

That is an intense schedule for 7-year-olds! 4-4 with 4 scored runs is quite a contribution. I think at 7 I was still trying to get to first base. I was so slow!

From Sasha Pachev on Fri, Jun 14, 2013 at 16:15:50 from 69.28.149.29

Rob:

I am getting two things out of your race report. One - take care of the congestion/allergies/chest problems. Once that is taken care of, you could use a tempo run partner that will keep asking you to give him five. Jake probably could do it for you in SLC, but if he can't and you happen to be in the Utah County, I'll be happy to help. Speaking of which - Chad is joining me this Saturday (tomorrow) at 7:30 AM - 395 S Palisade in Orem - for a 20 mile run. You or anybody else are welcome to join us.

The reason for the partner is that you managed 5:58 after 6:43 when you had one. I realize that 6:43 could have been mental, but a runner with experience can only get so mental in a race. It is more than that - you probably have a hard time activating something, and having a visual goal to go after will help you develop the strength to override it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 3 mile walk with Ann. Sore!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Mon, Jun 10, 2013 at 11:07:47 from 161.38.221.168

me too!

From Jake K on Mon, Jun 10, 2013 at 11:12:40 from 67.177.11.154

you went for a walk w/ ann too, allie?

From allie on Mon, Jun 10, 2013 at 11:23:45 from 161.38.221.168

jake - it's all about the punctuation pattern. i responded to the ! portion of the post with a !

if i had gone on a walk with ann, i would have said: me too. we egged some houses.

From Jake K on Mon, Jun 10, 2013 at 11:25:02 from 67.177.11.154

i dont know much about puncuation i just type until my ipad automatically puts something. in for me%

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: Gully long run with my cross country boys. I had a really impressive group this morning who managed the gully pretty well on the first official day of practice. Very warm and windy - usually we can count on cool mornings, but not today.

Andy's baseball game today is at 5 pm at the Sunnyside fields (just east of Guardsman up from the East High track on Sunnyside). 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Mon, Jun 10, 2013 at 11:10:30 from 161.38.221.168

best of luck to andy and team.

From Jake K on Mon, Jun 10, 2013 at 11:17:52 from 67.177.11.154

I predict Andy scores the game winning run in a 31-30 barnburner.

From Rob Murphy on Mon, Jun 10, 2013 at 11:22:18 from 24.10.249.165

The thing is, the team they are playing is a lot better than Andy's team. The main reason is that they have about ten 2nd graders and one 1st grader on their team, Andy's team is the exact opposite. The main reason the game was so close on Friday night (11-10) is that their coach is a real stressed and was putting a lot of pressure on his kids whereas Andy's team was just having fun.

So this team really should crush Andy's team. But you never know.

From Steve on Tue, Jun 11, 2013 at 07:29:15 from 66.87.113.98

We need to come watch a game. Natalie's playing her third year now too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

9.25 miles in the gully. I finished early and then sat in the hot tub and swam some while my boys did an easy 45 minutes.

I'm still pretty sore. 

PM: 5 easy miles at Liberty Park. Plus lots of mowing and yard work. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Seven miles at Sugarhouse Park plus some 15 second hill blasts.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Jun 12, 2013 at 10:47:21 from 67.177.11.154

Have a great trip!

From Rob Murphy on Wed, Jun 12, 2013 at 11:53:31 from 24.10.249.165

Thanks Jake. I'll keep in touch. We all have to get together next weekend.

From Jake K on Wed, Jun 12, 2013 at 11:55:25 from 67.177.11.154

Yes indeed. We get to Duluth Thursday night, so we'll be around all day Friday and don't leave until Sunday.

From Jon on Wed, Jun 12, 2013 at 20:14:39 from 107.203.52.135

Have a good trip.

Btw, Justin finished his race report on his foothills trail run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles at a little before 5 am with Jeff Shadley in Idaho Falls. Cool up here.

We will be winding through Yellowstone today and stopping in Cody, Wyoming tonight. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Jun 13, 2013 at 08:47:54 from 141.221.191.225

Thanks for the run this morning! Glad we got to spend some time with your clan. Come see us again any time!

From Andrea on Thu, Jun 13, 2013 at 08:49:46 from 72.37.171.52

Have fun in Yellowstone! Don't let Andy chase after any buffalo.

From Rob on Thu, Jun 13, 2013 at 09:22:48 from 64.184.237.54

Hey, you're right up by me. You should come run Big Horn with me Saturday.

From Rob Murphy on Fri, Jun 14, 2013 at 04:35:08 from 72.21.69.165

Rob - thanks for the invitation, but we'll be in Minnesota by Saturday.

From Steve on Sat, Jun 15, 2013 at 17:00:02 from 66.87.113.212

I'm pretty sure you had to go through Logan to get up there..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

12.25 miles in 1:38 around Cody, Wyoming. If you run 12.25 miles around Cody you've pretty much seen it all. Nice town. Finished up with a few laps and some fast striders on the excellent Cody High track - home of the Broncos.

42 degrees when I started!

Going to visit the Buffalo Bill Historical Center today, the Little Bighorn National Battlefield, and spend the night in Glendive, Montana tonight. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Jun 14, 2013 at 09:52:40 from 67.177.11.154

55 here this morning and I wished I had gloves on for a couple miles!

From Jason D on Fri, Jun 14, 2013 at 14:10:18 from 24.1.80.94

Sounds like you are "right in your glory," as my mother would say.

From Steve on Sat, Jun 15, 2013 at 17:02:24 from 66.87.113.212

Ah man, wished I was road tripping with you guys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

No running. Only driving. Just arrived safely in Pine River, Mn.

Surprised to find the in-laws have wi-fi. I won't be as isolated as I thought.

OK, so I did run... seven miles on dirt road. Who knows how many mosquitoes I inhaled? 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Jun 15, 2013 at 21:01:10 from 67.177.11.154

Good protein source!

From jtshad on Sat, Jun 15, 2013 at 21:16:32 from 69.20.183.178

Long day of driving. Have a fun trip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

16.25 miles in 2:05. 

I probably should do something other than easy running at 7:30 to 7:45 pace. 

I'm having a relaxing Father's Day so far. Ann's parents live on 150 acres a few miles north of a little town called Pine River, Minnesota. They also have a small cabin on a little lake called Lake Lizzie - no running water or electricity, but comfortably furnished and it does have propane and an outhouse.

I like it here because I generally don't have to do anything other than sit around under a tree and read with occasional breaks to run and nap . Lots of people these days bring the same attitude to their vacations as they do their jobs. They view a vacation as an ACHIEVEMENT, and have a list of things that must be accomplished in order to make it a success and they often come home more tired than when they left. I have been guilty of this a couple times.

I've been sad the past couple days driving through rural food deserts in Montana, North Dakota, and Minnesota watching people literally waging war on their bodies. Sometimes we who live in urban areas romanticize rural life but obesity, diabetes, over dependence on the government, and serial reproduction with multiple partners are rampant. Spending any amount of time in a convenience store or hotel breakfast buffet anywhere in rural America you get the feeling that people are almost literally trying to kill themselves with their pathologically unhealthy habits.  

But yeah, I'm having a great day! 

PM: three mile walk 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sun, Jun 16, 2013 at 10:26:27 from 66.87.112.92

I love vacations for that sort of thing. Long runs in new places. BTW, I'll be running the Half with you, I'm not in shape for the championships. They are changing my entry.

From Jake K on Sun, Jun 16, 2013 at 11:16:24 from 67.177.11.154

Don't worry Rob, they'll be some fit-looking people in Duluth next Saturday. Also waging war on their bodies, but in a different way.

Happy F Day. That's Father's Day for short.

From Bret on Mon, Jun 17, 2013 at 09:59:35 from 167.165.60.103

I have noticed the same thing Rob - in the free hotel breakfast lines.

Enjoy the relaxing and the reading time. Those really are the best vacations.

From steve ash on Mon, Jun 17, 2013 at 10:11:55 from 174.52.100.252

Tough times in America Rob.. I think a lot of people are self medicating with whatever is their drug of choice whether that be alcohol, food, whatever it is. No one simple explanation and no simple answers. Enjoy your vacation and good luck in your race.

From Steve on Mon, Jun 17, 2013 at 11:38:41 from 66.87.112.250

Serial reproduction with multiple partners..?

From Rob Murphy on Mon, Jun 17, 2013 at 13:23:59 from 75.100.216.112

You know, 8 kids, 4(?) daddies.

From Jon on Mon, Jun 17, 2013 at 20:00:53 from 107.203.52.135

Rural and inner city America, both

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

AM: 2.25 mile walk. Lots of push-ups, sit-ups, core work.

PM:  This afternoon Ann and I took Andy into Pine River to fish from the dam in the town park. Ann and I got married in the same park in 1994. Andy caught 3 fish.

I ran once around the perimeter of the town (1.25 miles), and then back to Ann's parents house ( 10 miles) for 11.25 miles in 1:25.

Heading out to dinner with Ann now. Ann's sister took the kids to mini golf and dinner. 

No thoughts tonight on the decline of America. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lulu Walls on Mon, Jun 17, 2013 at 17:05:21 from 166.70.240.95

I want to see wedding photo :)

From Rob Murphy on Mon, Jun 17, 2013 at 19:32:14 from 75.100.216.112

I looked exactly like I look now. Ann too.

From Lulu Walls on Mon, Jun 17, 2013 at 19:46:19 from 166.70.240.95

Oh. For some reason I pictured a handle bar mustache :) Enjoy your time in the Midwest and if you happen to find yourself in the middle of Northern Wisconsin next week come say hello!

From Rob Murphy on Mon, Jun 17, 2013 at 19:56:19 from 75.100.216.112

We will probably go into Superior for dinner one night when we are in Duluth.

From jtshad on Tue, Jun 18, 2013 at 08:25:53 from 141.221.191.225

Sounds like a good day. Just don't watch the news and you may be able to avoid seeing more about our decline.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

AM: Three mile walk with Abby.

PM: 12.25 miles around Lake Ada. One of the ten thousand. I wonder if Minnesota runners have a goal of running around each of them? 

I remain atop the mileage board until Jake logs his afternoon run. Of course now I will begin three days of reduced running before Saturday's race. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Jun 18, 2013 at 15:43:34 from 67.177.11.154

Yeah I was planning 3-4 this afternoon, so you're going down.

But them I'm tapering too.

From Bob on Tue, Jun 18, 2013 at 17:50:43 from 67.176.195.62

Enjoy the taper running studs!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Super easy 8 miles at 6:30 am. Lots of deer, many turtles, fewer mosquitoes at that time.

I'll take tomorrow off. 

I've really learned a lot this week. The TV here seems to be stuck on Fox News and the radio dial is stuck on Rush Limbaugh. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Wed, Jun 19, 2013 at 07:58:12 from 75.100.216.112

Nice Jeff!

I deleted the second part of my comment because I never know who is reading my blog posts!

From Steve on Wed, Jun 19, 2013 at 09:37:14 from 66.87.123.247

Good week of training Rob. This is exactly what your pre race week should look like. I think this is really going to be a good race for you Saturday. Do you guys have a cell with you? I need to call about next week

From White on Wed, Jun 19, 2013 at 11:08:39 from 71.219.53.141

Fox News and Rush Limbaugh all day? Are you staying at my parents' house?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day.

Non-stop rain today in northern Minnesota. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lulu Walls on Fri, Jun 21, 2013 at 07:47:29 from 155.98.164.38

Good luck and have fun tomorrow! I hope you got to eat cheese curds and drink Leinenkugel's on the day off!

From Bret on Fri, Jun 21, 2013 at 08:06:00 from 216.234.133.229

Good luck - enjoy the race - hope the rain clears.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Easy run around our friend's neighborhood here in Duluth, Minnesota. Followed up with some fast striders. I feel good. Maybe I have a good race in me?

It was nice to chat with Jake, Andrea, and Paul over at the elite athlete digs at the Hampton Inn. They were able to hook us up with some elite athlete coffee, cookies, and chardonnay.  It's great having speedy friends.

Looking good for the race tomorrow except maybe for the 100% humidity. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Jun 21, 2013 at 16:16:51 from 184.49.228.79

The forecast I saw only said 99%.

Plus a flash flood watch.

Should be perfect. Quicker you run, the quicker you are back in the hot tub.

Race: Gary Bjorklund Half Marathon (13.1 Miles) 01:16:52, Place overall: 31, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.0013.100.0016.10

I'm very happy about this race . Coming in I was a little concerned about my fitness and my disrupted routine and diet this week. I've also been a little concerned about my racing mindset lately and my willingness to compete with intensity in a longer race. In other words, I've been wimping out a lot lately.

But I ran a good, consistent race today - keeping every mile under six minutes and closing with a 5:45 and a 5:40. I also had a good group of guys to race with most of the way. Turns out several of them were masters runners from a Minnesota club. I also ran the last couple miles with a kid from Edina (a suburb of Minneapolis) with a NXN singlet which we chatted about for a bit. He seemed really happy that I recognized the significance of his shirt and I was really happy to be competing with a guy like that at my advanced decrepitude.

I got a big boost from Ann and the kids at around 10 miles. I wasn't expecting to see them along the course and it really helped at a tough point. I also appreciated Jake and Andrea screaming for me the last couple hundred meters. It's pretty nice to be 1500 miles from home and run into guys like Paul and Jake who seem genuinely interested in my efforts. I feel fortunate to still be able to compete in this great sport and I hope I can make it last a while longer. I don't really have any specific goals any more except to train hard and occasionally be rewarded with a race I feel good about.

So I ended up about 55 seconds slower than I ran in 2011 but I'm happy and I feel like I've made it back. I suppose I should make allowances for being two years older but I'm not totally ready to concede yet. 

I just saw that my "age graded" finishing place was 9th. :-) 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Jun 22, 2013 at 10:16:18 from 96.228.167.228

Really nicely done Rob. I was tracking you by text this morning. Very pleased with your consistency and a very good race report to go along with it. Congrats!

From allie on Sat, Jun 22, 2013 at 10:43:02 from 97.126.220.58

awesome race, rob. congrats. that's great that your family was there to cheer you on.

From Rob Murphy on Sat, Jun 22, 2013 at 10:51:07 from 75.134.145.181

Bret - Thanks. I don't know about you but runner tracking really helps me in a race. Knowing that knowledgeable people are tracking me is motivational.

Allie - you need to put this race on your schedule some year. It's really the only cool weather marathon you can find in the summer.

From Lulu Walls on Sat, Jun 22, 2013 at 11:22:46 from 198.228.228.175

Wow Rob that is absolutely awesome!

From Paul on Sat, Jun 22, 2013 at 11:25:15 from 64.134.160.157

Great job Rob. Will tell you again in person later.

From dugco on Sat, Jun 22, 2013 at 11:42:02 from 68.35.221.180

Congrats, Rob - very exciting news when an old guy does well and more importantly enjoys the effort. Love the NXN angle - ya just never know.

From jtshad on Sat, Jun 22, 2013 at 11:47:31 from 69.20.183.178

Awesome race, you ran very well and should be proud. Congrats on running strong!

From Bob on Sat, Jun 22, 2013 at 12:40:36 from 67.176.195.62

Good job Rob!

From Sasha Pachev on Sat, Jun 22, 2013 at 12:46:56 from 72.250.218.114

Congratulations! For the next goal, how about sub-6:00 pace in the half after you turn 50?

From Kendall on Sat, Jun 22, 2013 at 12:54:38 from 70.196.197.156

Nice race Rob. Congrats on a great race on a big stage!

From Fritz on Sat, Jun 22, 2013 at 13:08:00 from 71.219.10.98

Great race Rob! Meb is 38 and he took 2nd. More PRs are to come.

From Rob Murphy on Sat, Jun 22, 2013 at 13:18:51 from 75.134.145.181

Meb is pretty amazing Fritz. I think that may have been a PR for him.

That's not a bad goal Sasha.

From Rob on Sat, Jun 22, 2013 at 13:57:34 from 204.15.86.95

Very nice Rob, You've had a pretty awesome come back. Gives me inspiration.

From Josh E on Sat, Jun 22, 2013 at 14:00:15 from 166.147.88.36

Great race Rob. With your current conditioning you definitely should have a few more good races this year.

From Steve on Sat, Jun 22, 2013 at 15:38:59 from 66.87.112.58

I didn't even want to look at this all day since I couldn't be there, but stoked to see you ran a good race. Awesome job, we missed you guys.

From Jake K on Sat, Jun 22, 2013 at 20:03:56 from 184.49.228.79

Good run today Rob. You looked strong coming in at the finish. You've still got some racing legs!

Enjoyed hanging out with you guys... Have a safe trip back to Utah. I decided I'm going to fly back instead of riding in the trunk :-)

From steve ash on Sat, Jun 22, 2013 at 21:37:53 from 174.52.100.252

Nice going Rob, even better than Utah Valley and with good closing splits at the end. What more could you ask for.. Enjoy the rest of your trip and congrats.

From scottkeate on Mon, Jun 24, 2013 at 09:46:49 from 192.150.9.200

Great race, Rob! I love your perspective. I ran with a couple of guys in their sixties who seemed to be frustrated with every run--always referring to faster days, or never quite hitting that sub 2:40 marathon. Their fixation on the past seemed to be getting in the way in the present. Truth is they are still participating in an amazing activity and experiencing fantastic health benefits--strong muscles, low colesterol, great cardio, high energy levels, lower stress levels, and the list goes on and on.

I love this quote from Albert Einstein: “There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” The act of running with all of the systems involved from respiration, circulation, digestion, etc. is a miracle.

You have given a lot to this sport as a coach and participant. Your hard work and dedication is inspiring to me. Thanks for running hard, for enjoying life, and giving us all something for which to aspire.

From Rob Murphy on Tue, Jun 25, 2013 at 10:56:25 from 75.100.216.112

Thanks so much Scott. That made my day.

From Jason D on Tue, Jun 25, 2013 at 11:01:29 from 24.1.80.94

Great race, Rob. I was pleased to see this among the strong races in Minnesota. I was still getting my beauty sleep at the time, so I wasn't able to track you, but I managed to thumb through my phone and see the final time with my blurry eyes :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four easy treadmill miles here at Ruttger's Birchmont Resort in the North woods plus some weights on some antique Universal Gym equipment from the 70s.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: Canoeing with Andy, 6.5 miles on the treadmill, swim - hot tub - swim. Nice morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Jun 24, 2013 at 12:26:50 from 67.177.11.154

That sounds pretty good.

I ran w/ the guys this morning in the gully. Nice to run w/ Kramer again. We decided to go up to Alta and run there tomorrow morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles around Lake Bemidji State Park. 100% humidity and warm. Ran mostly on trails early so I was breaking lots of spider webs with my face.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Jun 25, 2013 at 13:48:58 from 67.177.11.154

Alta road/campground is all clear. We had a good run up there today. Kramer and Cubby (sp?) ran a mile in ~5:20 or so on the way down. I hit it in 5:40 and they put a good hundred yards on me.

From Steve on Fri, Jun 28, 2013 at 13:41:45 from 74.143.45.34

I have put off reading any of your posts this week since I knew they would just reference Rutgers and remind me of what we were missing. Sounds like a good recovery too from your race. We'd like to buzz on down to salt lake next week and spend a day with you guys. Any day better than others?

From Jon on Fri, Jun 28, 2013 at 14:29:31 from 107.203.52.135

Hot, humid, and spider webs. I'd be right at home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Three easy miles in the AM in North Branch Mn. 

Staying tonight in a little town called Osmond Nebraska. Andy and I went and watched some Little League games which were going on walking distance from the hotel. Ate pizza in the room and then went swimming at the town pool which is open until 9 pm! There must be no lawyers in this town as they have an awesome diving board and a 12 ft. deep end. That and an old school metal playground slide bolded into the side of the pool. We had a blast.

Not much running today but I'm going to try and get out at 5 am for a long run around Nebraska.

Rob Murphy signing off from the Heartland. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM: 5 miles in 36:30 running west along U.S. Highway 20 in central Nebraska.

PM: 9 miles in 62:30 around Lusk, Wyoming - much of it around the high school track which might be the nicest high school track I've ever seen. Hot! 92 degrees in the late afternoon. 

I highly recommend the Bestern Western Pioneer Motel here in Lusk Wyoming for any of you road weary travelers this summer. Awesome outdoor swimming pool that's great to jump in after a hot nine mile run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Jun 27, 2013 at 18:03:39 from 67.177.11.154

I imagine you are just running in a giant cornfield

From Redd on Thu, Jun 27, 2013 at 18:32:11 from 71.199.51.179

Tis a fine highway, runs through my place of birth in NY

From Rob Murphy on Thu, Jun 27, 2013 at 19:49:20 from 75.160.168.201

Jake - yes, but the corn is only knee-high by the 4th of July.

Kevin - I read this book called Road Trip USA - Cross Country Adventures on America's Two Lane Highways and it recommended Highway 20. It's nice getting off the interstates. Slower though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 in 1:16:40. Final run of the trip. We should be home in 104 degree Salt Lake City by mid afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Jun 28, 2013 at 14:23:52 from 67.177.11.154

Give me a call when you get back. I wanted to see what your plans for the relay race were tomorrow.

From Bob on Fri, Jun 28, 2013 at 18:03:09 from 67.176.195.62

Really enjoyed reading about your travel and running exploits this week. Way to go getting in the miles as well.

Race: Sugarhouse Relay Carnival DMR (0.75 Miles) 00:03:51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.756.75

Fun! Hats off to Allie and James. Why don't more people run this? It's a great way for an entire family to get involved in running, run some track distances we don't normally run, and just generally be around some great people.

I ran the distance medley 1200 leg. Kevin smoked the 400 in 60 seconds, Fritz ran a solid 800 after running right around 17 minutes for the 5k a few minutes earlier, and Jake kept the BYU team from lapping us.

If this had been a mile I no doubt would have closed in 69 seconds to break 5 minutes.

Abby ran the 800 wearing swim goggles, water wings some kind of Hawaiian skirt, and carrying a pool noodle for a relay baton.

I will do this every year if James and Allie stick with it. 

 

Thanks to Andrea for the pictures! 

PM: Jogged to the gym, lifted weights, jogged back. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Jun 29, 2013 at 09:58:02 from 67.177.11.154

We've got some great photos... uploading now. Great shots of Abby.

From Rob Murphy on Sat, Jun 29, 2013 at 10:08:22 from 24.10.249.165

I just sent you an email with my info if Andrea wants to put a couple on my blog.

From jtshad on Sat, Jun 29, 2013 at 10:35:28 from 69.20.183.178

Looks like a lot of fun!

From Fritz on Sat, Jun 29, 2013 at 12:51:47 from 71.219.10.98

Nice job Rob. We do owe it to Jake for not letting us get lapped. And to Allie and James for making it happen. The DMR is a great idea and could be really exciting with a few more teams.

From kylemoffet1 on Sat, Jun 29, 2013 at 14:00:21 from 76.27.110.52

Thanks for the comment. This is week three of real running again. I'm planning on doing the Smithfield half marathon at the end of july and possibly the draper half marathon if I can get myself to spend the money on it.

It's coming back fast but I still wish I was in better shape right now.

But congrats on the recent races coach. It sounds like you've kept up the running!

From Lulu Walls on Sat, Jun 29, 2013 at 21:20:00 from 166.70.240.95

I am glad Abby was able to join us! She's a superstar just like her pa :) What fun!

From allie on Sun, Jun 30, 2013 at 09:47:35 from 97.90.52.137

thanks for coming. that was a great 1200m run. and abby was awesome -- female DMR champ!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Very hard stairmaster workout. Walked to the gym and then did 506 floors 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

8.5 miles in the gully all by my lonesome and then 4 miles warming up and cooling down with my 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
16.250.000.000.0016.25

First run of the summer up at Alta Ski Area with my team plus Jake and Kevin. I circled the campground 5 times. I love it up there and need to try to get up there a couple times/week.

Ann and I have been married 19 years today. We are celebrating by thoroughly cleaning the house. Tonight we will go out to dinner. We were thinking Canadian Food.

PM: 5 easy miles on the treadmill while Abby was at swim practice. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Jul 02, 2013 at 13:23:45 from 141.221.191.225

Happy anniversary to old married couple!

From Josh E on Tue, Jul 02, 2013 at 13:34:22 from 205.235.104.4

Where does one buy canadian food? The only such food I know is canadian bacon so maybe a pizza?

From Jason D on Tue, Jul 02, 2013 at 13:38:24 from 128.210.82.162

Happy anniversary to you both, Rob.

From Josh E on Tue, Jul 02, 2013 at 13:46:04 from 205.235.104.4

I've found it. Piper down serves poutine. I guess that's a Quebec dish with cheese and gravy on fries. Unsurprisingly, I have a sister who works there (not the same one who works at Fiddlers).

From Jake K on Tue, Jul 02, 2013 at 13:50:23 from 67.177.11.154

You went out to breakfast w/ me and Kevin on your anniversary of your marriage??!!

From Bret on Tue, Jul 02, 2013 at 13:59:33 from 216.234.133.229

Happy Anniversary!

From Rob Murphy on Tue, Jul 02, 2013 at 14:18:34 from 24.10.249.165

Ann and I were thinking about where to eat and we were pondering why our neighbors to the north don't have any distinctive cuisine. Or, if they do, why we don't know about it.

From Laputka on Tue, Jul 02, 2013 at 17:50:09 from 98.202.142.68

Happy Anniversary

From Jon on Tue, Jul 02, 2013 at 19:24:52 from 107.203.52.135

Happy Anniversary. What is Canadian food, eh?

From dugco on Tue, Jul 02, 2013 at 19:29:17 from 68.35.221.180

Happy Anniversary to Ann! You too, Rob - congrats - 19 aint too shabby at all.

From Bob on Tue, Jul 02, 2013 at 20:18:38 from 67.176.195.62

Congrats on 19 yrs of wedded bliss!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy run around the neighborhood plus some striders.

Knees a little achy as usual. 

I just spent a ridiculous amount of time on Coach Jay Johnson's website (coachjayjohnson.com). I think it is probably my favorite running and coaching related site. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From kylemoffet1 on Wed, Jul 03, 2013 at 18:38:44 from 76.27.110.52

I'm working for the university in maintenance. I had to miss a day this week but I wanted to run the draper half so I put in two 12 hour workdays to afford it.

Race: Sandy Classic 5k (3.1 Miles) 00:18:27, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.003.110.0014.61

Happy 4th of July!

Weird race. A humid, rainy affair with a poorly marked course. In fact, my mile split was 3:53 which is a PR for me. My final time was about 40 seconds slower than my half marathon 5k split 2 weeks ago. Why? I have no idea as I felt I was racing pretty hard and I felt pretty good.

Still won the masters though. There's always that. Of course I didn't see a single competitor I was familiar with. The key to winning seems to be running local races when a circuit race is going on a couple miles away.

Kramer got beat by Miles Batty but ran a decent workout type time. I had a good group of my guys show up, many running their first 5k. 

PM: 8 miles in 61 minutes. 91 degrees. I did my best to seek out shade. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, Jul 04, 2013 at 08:25:29 from 96.228.167.228

Nice job Rob - your first sub 4 min mile!

Enjoy Independence Day!

From Jake K on Thu, Jul 04, 2013 at 12:04:33 from 174.251.19.211

You finally beat Alan Webb's high school mile PR!

How fast did Kramer and Miles run?

From Rob Murphy on Thu, Jul 04, 2013 at 12:17:04 from 24.10.249.165

Miles 16:20ish, Kramer, 16:40ish.

From Rob Murphy on Thu, Jul 04, 2013 at 12:19:07 from 24.10.249.165

The funny thing is that they had a couple girls reading off the mile splits who saw nothing odd at reading off times in the mid 3 minute range.

From Jake K on Thu, Jul 04, 2013 at 12:20:39 from 174.251.19.211

Maybe they usually time the Diamond League meets?

From Bob on Thu, Jul 04, 2013 at 20:28:25 from 67.176.195.62

I like your race picking strategy!

From allie on Fri, Jul 05, 2013 at 11:25:24 from 97.126.209.84

congrats on the mile PR. make sure to update your running accomplishments in the sidebar.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 miles on the treadmill.

Hard strength/plyo workout after. 

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

Ten miles on the wood chip at Liberty Park.

A great quote from Geoff Hollister, the first employee of Nike, who recently died of cancer...

The future will never remember what was in your bank account or what kind of car you drove. The future will remember that wild ride of life where you believed in others and left a gift behind for someone else to dream the impossible. The gift was your own life. It does not matter whether it was long or short. What did you leave behind? 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sat, Jul 06, 2013 at 18:30:34 from 174.52.100.252

I like that one. A great quote and a good reality check. Thanks for sharing Rob.

From Matt Poulsen on Sat, Jul 06, 2013 at 22:01:26 from 98.202.242.213

Nice week, Rob. Great quote! Good race on Thursday. And, Happy Anniversary this week!

From Rob Murphy on Sat, Jul 06, 2013 at 22:31:43 from 24.10.249.165

Thanks Steve and Matt.

Nothing like the 16:18 you cranked out Matt. You're looking good.

From Matt Poulsen on Sun, Jul 07, 2013 at 10:39:32 from 98.202.242.213

Thanks, Rob. Just trying to improve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

16.25 in 2:04 around Liberty Park.

This whole run was a struggle. I might have to re-think my plans to run a marathon in a couple weeks and go for the 10k or the half.  

I strongly object to a letter to the editor in my new issue of Outside magazine that arrived yesterday. The letter is from a woman named Marjorie Woodruff from Grand Canyon Village, AZ. Based on the hometown and the info she references, I assume she works for the National Park Service. Her letter concerns the recent crackdown by the NPS on R2R and R2R2R runners in the Grand Canyon. Here's what she writes...

On May 18, a thousand such runners came through. These people do not yield to mules or uphill hikers. They force elderly hikers and children off the trail. They leave their trash along the trail and in the bathrooms. This is the kind of nonsense I go hiking to avoid.

What a load of BS!

First of all, I am a veteran of two R2R2R runs in the Grand Canyon. I did it in 2010 with Jon and Cody and in 2011 with Steve Anderson. I'm skeptical of her claim that a thousand runners attempted this in a single day. Unless it was a one-time thing and some sort of semi-organized activity. I think I met a combined total of maybe 15 total fellow R2R2R runners in my two efforts. How would they even know this to begin with? You don't check in with anyone before setting out. The first time I did it I don't think I even encountered a ranger along the way.

Secondly, I object to her gross generalizations and her frequent use of "they". For every one person who is attempting a R2R2R run, I bet there are several hundred hikers in the Grand Canyon. Hikers and runners often carry the same sort of stuff. How can she tell whether trash was left by a hiker or a runner?  Clearly, hiking is an activity she engages in and approves of, and running is not. I know there are exceptions, but I never left a shred of garbage along the trail and I've never met a trail runner who was in to trashing our national parks. Of the thousands of hikers and backpackers who use the trails, how many of them need to leave some trash behind before I can lump them all together into one group and ban their activity?

I know that in my two crossings I spent a considerable amount of time yielding to mules and long lines of Japanese tourists. When it comes to yielding to "uphill hikers", sometimes I yielded to them, sometimes they yielded to me. But there was never a problem, we worked it out without any conflict. I'm not even sure why this is an issue as most of the time the trails are plenty wide enough to accommodate  both of us.

Finally, these are public lands and it is the responsibility for the National Park Service to manage them effectively. I get that. What I don't get is why this one particular activity is a problem. From a safety standpoint, I bet there are many more injuries and rescues of hikers than there are of R2R2R runners. I can't even begin to list all the stupid, damaging, and destructive things I've seen people do in national parks over the years that rangers don't seem to have a problem with.

They need to either keep it legal to run in the Grand Canyon or make it illegal (although I don't know how you outlaw running in a national park). But they need to stop all this passive aggressive crap. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Jul 07, 2013 at 11:02:04 from 97.126.211.105

but the marathon is downhill -- easy.

good run on this (relatively) muggy day. i struggled as well and i only ran 5.

From Steve on Sun, Jul 07, 2013 at 11:56:44 from 66.87.112.41

No way! Send this letter now to the editor. I'm going to go buy this issue and check out that article

From Steve on Sun, Jul 07, 2013 at 11:58:18 from 66.87.112.41

That book I read at your house on the fourth was one if the best about the stupidity of the NPS.

From Wesley Hunt on Sun, Jul 07, 2013 at 18:34:02 from 74.82.64.145

TR would have never stood for such nonsense...a sporting fellow himself, he would have expected the mules to yield to the runners!

From Rob Murphy on Sun, Jul 07, 2013 at 18:47:19 from 24.10.249.165

Absolutely Wesley.

I visited TR National Park in North Dakota a few weeks ago. An under appreciated gem for sure. Got to see the remnants of his ranch, cabin etc.

From Matt Poulsen on Sun, Jul 07, 2013 at 20:22:02 from 98.202.242.213

Couldn't agree more, Rob! Well said.

From Jake K on Sun, Jul 07, 2013 at 21:21:53 from 67.177.11.154

I'm with everything you said. Her complaint is downright stupid.

From Jon on Mon, Jul 08, 2013 at 16:50:40 from 76.2.30.26

Yup, stupid. Typical federal government- if they accidentally let people do what they want, they'll try to find an excuse of how to restrict everyone from doing it ;)

From Superfly on Tue, Jul 09, 2013 at 14:51:42 from 74.211.21.81

Jon hit the nail on the head.

From Flying Dutchman on Fri, Oct 09, 2015 at 12:27:16 from 68.110.6.104

Rob, would you by any chance still have that magazine lying around? I would be curious to see the entire letter in there, given a similar controversy created by the same lady with a latest round of accusations towards runners: http://www.hcn.org/articles/grand-canyon-runners-are-missing-the-point

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Great run this morning with Jake, Kramer and my XC team.

Met Jake and Kramer at 7 AM in the gully and ran the GLR then met the rest of the guys at 8 and did it again with a little extra tacked on. 13.5 miles in the gully in 1:45. Another half mile in the gym to give me an even 14. Not sure why I did that.

Good run, but I'm tired. Need to think about getting some more sleep, diet, iron, electrolytes etc... 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Jul 08, 2013 at 12:24:04 from 67.177.11.154

That was a fun run this morning. Good to see some of the other guys push themselves to stay up with us.

From steve ash on Mon, Jul 08, 2013 at 16:43:44 from 174.52.100.252

Smart.. I started doing the extra iron supplement along with a Zinc/B-complex last week. Easily overlooked..

From kylemoffet1 on Mon, Jul 08, 2013 at 17:18:13 from 76.27.110.52

sorry that I wasn't able to be at practice today, I had to go back to logan to work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

I'm going to take a day off. First one in 25 days.

Got bored during Abby's swim practice so I went over to the gym and lifted. Pretty hard actually so that I might not be as fresh and chipper tomorrow for my Alta run as I otherwise would have.

Only 1.25 on the treadmill to warm-up so still pretty much a day off from running. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Wed, Jul 10, 2013 at 10:33:50 from 66.29.190.63

Hey, my alarm didn't go off this morning. Do you want me to go to alta ski resort and run now? whats the address of the place we run?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles at Alta Ski Area with my team plus Jake and Kevin.

We had our first moose sighting - a mama and a baby cruising through the campground.

My guys that are showing up consistently are really making progress.  

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Jul 10, 2013 at 14:10:56 from 67.177.11.154

Funny how that works, consistency = progress?

From Amiee on Wed, Jul 10, 2013 at 21:43:10 from 166.70.240.95

I guess the moosies were out today!

Hmmm consistency... I am going to try that!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles in 54 minutes. Tired legs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Jul 11, 2013 at 09:58:23 from 141.221.191.225

I hear ya...

From Jake K on Thu, Jul 11, 2013 at 13:29:33 from 67.177.11.154

Long run, Gully, Alta three of the past four days. That'll do it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Jeremy Ranch Road with Kramer. Rainy, almost cold at some points. FYI, the Jeremy Ranch Road is pretty treacherous when muddy. There's a lot of clay and it gets really slippery.

I saw something new today. In my years of running I've come across a lot of interesting and strange things while running but today was brand new. A team of 16 sled dogs training along the road. All of them husky's of course pulling several people on this all-terrain looking cart. Now I know what those Iditarod type dogs do for training in the summer. 

We went to the Blue Plate for breakfast after with Kramer as well and bumped into Ben Saarel and his dad. We had a great conversation about training, college recruiting, the University of Colorado, etc. The Saarel's are really good people. Typical of most runners when you think about it - taking almost as much interest in the success of others as they do in their own success.

I felt great on the run so I'm enthused about that as well. 

PM: 3 mile walk. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Jul 12, 2013 at 12:56:09 from 67.177.11.154

That's a great all-around morning.

The dogs probably belong to Fernando Ramirez. He's a good runner as well.

http://lunalobos.com/index.html

From Josh E on Fri, Jul 12, 2013 at 19:01:35 from 75.169.31.22

What does feeling enthused mean as applied to the DesNews Marathon?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles in 1:56 - all of it on the trails up at Quinn's Junction east of Park City. What a great place to run! For much of the run I was thinking about how I live in the best place to train in the country. I was actually feeling sad for runners that don't live here.

My racing season just opened up/changed quite a bit as I failed to renew my USATF membership on time this year and won't be eligible for the circuit. Too bad since I think I could have finished second in the masters standings this year. 

On a positive note, it looks like the U.S.A is not going to yield first place in the obesity race to Mexico without a fight. Twinkies returned to the shelves at Walmart today after a one year absence. I was saddened to read this week that Mexico had surpassed us as the #1 fatty nation. I don't like being #2. Thee return of twinkies is a small step in the right direction.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Holt on Sat, Jul 13, 2013 at 12:18:19 from 67.2.248.128

How did you APUSH kids do? Mine, worst year ever - blah.

From Matt Poulsen on Sat, Jul 13, 2013 at 12:40:24 from 98.202.242.213

Lol regarding your obesity comments!

I agree, there is no better place on earth to train than here.

Great week!

From Jake K on Sat, Jul 13, 2013 at 16:54:56 from 67.177.11.154

I don't think I know what Quinn's Junction is. I'm guessing I need to check this place out.

From Rob Murphy on Sat, Jul 13, 2013 at 17:04:35 from 24.10.249.165

It's where the 15k trail race you're running is. Also Park City High's XC course.

From Jake K on Sat, Jul 13, 2013 at 17:06:07 from 67.177.11.154

Oh, I call that Round Valley. I know it well. Those trails are a nice change of pace sometimes from Jeremy Ranch.

From Rob Murphy on Sat, Jul 13, 2013 at 17:20:19 from 24.10.249.165

There's a gazillion trail options out there - lots of nice wide trails but lots of single track as well. You could get lost if it weren't so wide open where you can see for miles.

From Bret on Sat, Jul 13, 2013 at 18:27:22 from 96.228.167.228

Nice week of training Rob! - I am sad for me that I do not train in Utah.

From Bob on Sat, Jul 13, 2013 at 19:27:50 from 67.176.195.62

They fry Twinkies at the state fair here. Haven't tried one yet.

From Rob Murphy on Sat, Jul 13, 2013 at 19:31:03 from 24.10.249.165

That's raising the bar Bob. I like it.

Do they serve it on a stick?

From Bob on Sat, Jul 13, 2013 at 19:41:48 from 67.176.195.62

The one I saw was not on a stick. Not sure it would stay on one at that point.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM: Three mile walk around the neighborhood with Ann.

One mile testing shoes for Jake.

Abby and I went to see 42 today, the Jackie Robinson movie, at the dollar movies. She was really into it. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Laputka on Sun, Jul 14, 2013 at 11:39:13 from 98.202.142.68

I just read through your July posts, so I'm caught up on my Rob readin'. I see you might switch from the Marathon to the half or 10K on the 24th. I plan on doing the half, so Maybe I'll see you there.

From Teena Marie on Mon, Jul 15, 2013 at 20:17:18 from 65.130.20.158

Okay, so funny story about 42!! We took the kids to see it on opening night. Well, my two youngest were two of four black people in the theatre. It was hilarious how after the movie everyone was being all smiles and trying to talk to my twins. It was weird, almost like, "Hey, look at me, I'm cool with black people." People crack me up!!!

(My kids really got into it as well. Several of them had already read various short biographies written about him. I have hope that this generation is a lot smarter than ours or the ones preceding us. Go Abby!!! :))

From Rob Murphy on Wed, Jul 17, 2013 at 06:03:22 from 24.10.249.165

Funny Teena but for some reason that story doesn't surprise me. Did your kids think it was funny or were they annoyed?

From Teena Marie on Wed, Jul 17, 2013 at 10:35:03 from 65.130.20.158

My kids joked about it ... they are pretty good judges of character and have had situations that were not as well-intentioned as this.

What I often get annoyed about though is how often I am told that my husband and I are wonderful people for having adopted two black children. I rarely hear people saying that to those who adopt white children (although ocassionally I do). I don't know, it's probably more of an issue on my end but it just rubs me the wrong way.

Anyway ... just sayin'! :)

(I'm sure most people are sincerely trying to do what is right. I love being in a family where we are frequently discussing things like this because it is often something that we have to deal with. It's a nice personal reminder to live my own life with more integrity and respect for others, regardless of race, gender, sexual orientation, socio-economic status, religion, etc.)

I wish there were more teachers like you ... that really encourage their students to THINK!!! :)

Long live the Murphys!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight gully miles in 1:02.

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 some striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Jul 16, 2013 at 16:53:49 from 67.177.11.154

Same deal as usual for Alta tomorrow?

From Rob Murphy on Tue, Jul 16, 2013 at 19:21:47 from 24.10.249.165

Absolutely. Want a ride? I'm thinking of leaving a little early to get in 3 or 4 miles before the boys arrive. I could probably be talked out of it though.

From Jake K on Tue, Jul 16, 2013 at 19:23:41 from 67.177.11.154

I want the bare minimum mileage (10-11). Taper time. But if you are leaving ~730 like usual, I'll ride up w/ you.

From Rob Murphy on Tue, Jul 16, 2013 at 19:32:44 from 24.10.249.165

Yeah... 7:30 is fine.

I feel the need to go fairly long tomorrow. Got into the marathon. Got to start training :-)

From Jake K on Tue, Jul 16, 2013 at 19:44:43 from 67.177.11.154

OK I'll be over then, 730.

You know that running anymore than 12-13 tomorrow is counter productive. You'd tell me the same thing. Especially at 8 gazillion feet of altitude.

From Rob Murphy on Tue, Jul 16, 2013 at 20:25:19 from 24.10.249.165

That was the old me. The new me does whatever he wants whenever he wants.

I've run a bunch of crappy marathons when I did everything right. Something tells me I'll run a good one next week just winging it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Sixteen mountainous miles up at Alta.

Marathon training you know. One week. Time to get serious about training! 

 PM: Took Andy to Jump Around Utah. I bounced a lot. Should count as some kind of cross training or plyometric workout. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Wed, Jul 17, 2013 at 11:53:12 from 68.35.217.251

Makes sense - easy 22 tomorrow, and then taper... 20 Fri, 18 Sat, 16 Sun...

Go get em, Rob!

From Rob Murphy on Wed, Jul 17, 2013 at 13:43:08 from 24.10.249.165

Interesting Doug. I was just going to do 3 or 4 miles tomorrow and a few fast 200s. But you may be on to something.

From Ashton Arndt on Wed, Jul 17, 2013 at 18:54:35 from 71.219.87.158

Procrastination coach! It cost too much $$! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 4 mile walk around Sugarhouse during practice.

PM: 6 easy treadmill miles with a couple half miles at 5:50 pace. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Fri, Jul 19, 2013 at 12:59:40 from 66.87.113.21

I believe that counts as ten. Doesn't matter what speed you do it in. BTW, I want to do a semi long run tomorrow afternoonish. What do you think? Come along?

From Rob Murphy on Fri, Jul 19, 2013 at 13:24:33 from 24.10.249.165

No long runs for me Steve. Race tomorrow. Marathon on Wednesday. That counts as a long run right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles on the treadmill. Worked up to "marathon pace" the last couple miles. Short swim after.

Andy and I are going to the Bee's game tonight. It is the 20th anniversary  of the movie The Sandlot which was filmed here in Salt Lake. They are going to have several of the kids from the movie there who are now in their early 30s and they are going to show the movie after the game.

Sadly, Wendy Peffercorn will not be there. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Draper Days 5k (3.11 Miles) 00:17:34, Place overall: 18, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.001.002.006.25

Today I reluctantly ran the Draper Days 5k and surprisingly ran my best 5k in almost two years. 17:34 with nice, consistent splits and a decent kick. Went out fast but not reckless, never got passed, and passed several runners over the last mile. This is the first time I have run Draper Days - surprising because it's a mainstay on the USATF Circuit and always has one of the fastest fields around.

 This is a big confidence boost for me going into Des News on Wednesday. 

All hail the bower of the beet! I drank beet juice before the race after reading about its performance enhancing benefits for the past couple years. All that I am I owe to beet juice and hard training. 

Late AM: 2.25 mile walk. Hot! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Jul 20, 2013 at 09:52:08 from 67.177.11.154

We've been eating beets a lot recently as well. That's the secret!

Good run today, that's a really solid time. You and Kramer are improving at the same rate. By November, you'll be down to 16:30!

From allie on Sat, Jul 20, 2013 at 09:56:02 from 97.117.85.152

great race, rob. ready for des news.

From Andrea on Sat, Jul 20, 2013 at 10:03:59 from 67.177.11.154

Best 5K in two years is quite an accomplishment! You and Allie need to push each other in the marathon on Sat!

From Bret on Sat, Jul 20, 2013 at 10:06:41 from 198.228.228.49

Nice running Rob. Good marathon prep!

From emruns on Sat, Jul 20, 2013 at 10:16:36 from 67.186.252.90

Now everyone's going to want to drink beet juice before their races. Great job today. I kept telling myself if I could just stay with you that I would run a great time. Not quite there!

From Josh E on Sat, Jul 20, 2013 at 10:50:05 from 75.169.31.22

Nice race Rob. You have been performing well lately and you deserve a nice pay off.

From Rob Murphy on Sat, Jul 20, 2013 at 10:52:22 from 24.10.249.165

Emily - Beet juice kinda sucks. But it's a miracle potion that will probably be banned soon :-)

It's easy to test for too as it turns your urine pink. No waiting around for your test results!

From Andrea on Sat, Jul 20, 2013 at 10:54:54 from 67.177.11.154

I read a whole article on beets and apparently that only happens in about 15 percent of the population. So you are one of the lucky ones!

From Josh E on Sat, Jul 20, 2013 at 10:56:41 from 75.169.31.22

The problem when your urine is pink after a race is you don't know whether it's beet juice or blood.

From Little Bad Legs on Sat, Jul 20, 2013 at 14:08:41 from 68.186.0.46

I'm leaving for the store right now. What isle is the beet juice on? Congrats on the 2 year PR.

From Jon on Sat, Jul 20, 2013 at 14:37:40 from 107.203.52.135

Wow, good job. And good luck at Des News.

From SpencerSimpson on Sat, Jul 20, 2013 at 14:55:49 from 68.66.165.182

Rob, good to see ya today. I was loving the backside the whole time. Orange and Blue. Good showing on the Alta side. Very nice time today...

From Jason D on Sat, Jul 20, 2013 at 18:32:49 from 24.1.80.94

Good race! I must say I've enjoyed watching the back and forth about Des News over the last week or so. The mind of a runner for sure!

From Bob on Sat, Jul 20, 2013 at 20:19:13 from 67.176.195.62

Way to go. Beet juice is nasty stuff.

From RileyCook on Sat, Jul 20, 2013 at 20:49:49 from 174.52.234.49

Best time in two years! That's great Rob. Nice work.

From Steve on Sat, Jul 20, 2013 at 22:07:35 from 66.87.6.192

Awesome run, finally got the guy back who kicks my butt. :-)

From scottkeate on Mon, Jul 22, 2013 at 08:54:51 from 192.150.9.200

Nice race! The fastest 5K in two years is not too shabby. Thanks for your conversation after the race. It's really got me noodling on what to focus on next year. Happy trails, dude!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM: Walked four miles. Two with Abby. Gave myself credit for one mile.

PM: Short swim at the gym and some hot tubbing. My kind of workout. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Jul 21, 2013 at 16:40:24 from 67.177.11.154

You deserve a day like this after that 5K yesterday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.502.000.000.005.50

4.5 miles on the treadmill. 2 at 6:15 pace. One mile in the gully.

Short swim and soak afterwards. This could become a routine! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Amiee on Mon, Jul 22, 2013 at 12:39:47 from 155.98.164.38

Have fun on Wednesday! I'll be out cheering so I hope to see you!

From Jake K on Mon, Jul 22, 2013 at 19:28:27 from 67.177.11.154

What part of Cottonwood Complex do you guys meet at on Tuesdays? I'll come over just to shoot the breeze.

From Rob Murphy on Mon, Jul 22, 2013 at 19:45:19 from 24.10.249.165

We meet on the north side parking lot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

I would like to recommend a kindle e-book on Amazon called The 27th Mile. All proceeds go to victims of the Boston Marathon bombing. Only $4.99.

2 miles and some striders. More walking than I would have liked around the park at cross country practice. 

My Deseret News Times...

2002 - 38:39

2003 - 38:55

2004 - 37:57

2005 - 34:43

2006 - 35:37

2007 - 35:54

2008 - 35:40

2009 - 2:52:26

2010 - 34:46

2011 - 2:50:12

2012 - 33:27 (Believe it!) 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Tue, Jul 23, 2013 at 11:40:19 from 65.130.28.159

Have fun tomorrow!!!! :) :) :)

Can't wait to read how it goes.

From Jason D on Tue, Jul 23, 2013 at 11:46:08 from 128.210.82.162

Any goals for tomorrow, or just see how things go? Good luck!

From steve ash on Tue, Jul 23, 2013 at 11:51:47 from 174.52.100.252

Good luck tomorrow Rob. I'm hoping maybe I'll be able to go up tomorrow and route for you all.

From Jake K on Tue, Jul 23, 2013 at 12:14:46 from 67.177.11.154

Go straight at the zoo. Skip that Wasatch Drive portion and you'll be in the low 2:20s!

From Rob Murphy on Tue, Jul 23, 2013 at 13:49:02 from 24.10.249.165

I'm always tempted to do that Jake. Or at least absentmindedly forget to do that little right turn loop at the bottom of Little Mountain. Seriously, who would know?

From Jake K on Tue, Jul 23, 2013 at 13:51:43 from 67.177.11.154

Sasha could easily manipulate your Garmin output file to make it look like you ran the whole distance

Race: Deseret News Marathon (17 Miles) 01:49:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0017.000.000.0018.00

Today I ran the Deseret News Marathon and dropped out at mile 17. I was in 6th place coming out of the canyon but my right knee was hurting pretty bad and I didn't want to run 9 miles on it. I was at 1:49 when I quit at 17 miles.

My first ever DNF. I'm bummed about that but I'm happy I will be able to run and race again soon. 

Almost everybody on the blog ran great races today. My buddy Bret jetted in from Atlanta last night at 10 pm, slept a couple hours and then ran a PR for the half marathon.

I won't be running marathons anymore. I don't like them and I generally don't do well in them. I enjoy racing 5ks, 10ks, 15ks, half-marathons, and I also enjoy 50 mile trail runs. But I don't like marathons. I know much of my problem is mental. I was running well for a long time today (just under 1:22 for the half) but I was struggling to have a single positive thought. Maybe I could struggle to overcome this, but why when there are so many races I do enjoy running? 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Wed, Jul 24, 2013 at 09:35:39 from 68.35.217.251

Always impressive when a coach actually adheres to advice that he likely would give one of his athletes. Wise move, Rob. Back at it in a flash.

From Trevor Baker on Wed, Jul 24, 2013 at 10:13:09 from 174.27.254.33

Wise move. may keep you running with a few days off rather than a month or two. I agree, if you don't like a certain race, no need to do it. Great job today! Get that knee taken care of!

From Amiee on Wed, Jul 24, 2013 at 10:15:20 from 155.98.164.38

I would have to say that marathons just look silly, especially that one :) Sorry you had a bum day out there, but I am glad you didn't completely ruin your knee so you can enjoy the rest of the summer!!!

From Bret on Wed, Jul 24, 2013 at 10:34:31 from 24.10.249.165

Many thanks for the hospitality and the pre-race pancakes. Sorry about your knee issues - but you'll be glad you did not do any long term damage and be back at it. Do the half next time!!

From Teena Marie on Wed, Jul 24, 2013 at 10:42:00 from 65.130.28.159

Wow, very impressive first half!!

So sorry about the knee. Freakin' joint!! :) :) :)

Anyway, so smart to pull out. I am pretty certain the you can meet all of your short and long term goals of "Hav[ing] fun, not get[ting] fat, and stay[ing] fit" with the distances that you do love! Seems like a no-brainer to me!!

Take care of that knee. :)

From Jake K on Wed, Jul 24, 2013 at 10:47:53 from 67.177.11.154

Sorry it didn't go as planned, Rob. I was sort of shocked to see you walking... I was mentally preparing myself to run the last 7 miles with you (which might have been tough).

But on the bright side, you didn't push yourself to the point of getting injured, and I'd hate it if you got hurt for the rest of the summer. I've been enjoying running with you several times a week and I want to keep that going.

From Rob on Wed, Jul 24, 2013 at 12:40:42 from 206.71.84.68

Sorry Rob, DNF was very hard for me to deal with as well. I still want to go run your Gully run with you sometime.

From runningafterbabies on Wed, Jul 24, 2013 at 13:08:59 from 174.52.130.66

Sorry it didn't pan out, but kudos on pulling the plug before you did some serious damage. I am with you on the marathon thing! I struggle with that distance mentally too.

From Rob Murphy on Wed, Jul 24, 2013 at 13:15:42 from 24.10.249.165

Thanks everyone. This blog is a great place.I feel better already.

From SpencerSimpson on Wed, Jul 24, 2013 at 17:22:12 from 63.82.19.2

you're a stud. plain and simple. just an injury and nothing you cannot overcome again. Enjoy the upcoming races, your days are not done in any event...

From RileyCook on Wed, Jul 24, 2013 at 18:38:18 from 174.52.234.49

Sorry about the knee Rob. DNFs are the worst; I should know I have a few under my belt. I don't blame you either on disliking the marathon; I still haven't had one I'm happy with.

Despite the circumstances it was still good to see you after the race and say hi. Keep your head up!

By the way, I have a 110% brand knee sleeve that comes with ice sheets that are easy to put in the sleeve. And it's been awesome for me. It makes it way easy to ice and you can do it very often. The sleeve also is compression; so you get both the ice and the compression. It helped me a ton when my knee was hurting in April. You may look into...and I promise I am not sponsored or paid to say anything good about 110%, it's just been an awesome product for me.

From Wesley Hunt on Wed, Jul 24, 2013 at 18:43:41 from 74.82.68.144

I do not accept that your last marathon is a DNF, nor do I believe you should assert absolutes following a really bad (or really good) race. Why not temper your expectations and commit to running Boston, Minnesota, or somees other race you love in 3:00 hours?

You're part of the freaking reason I've run sub-3:00 four times in the last five marathons I've started.

Of course you made the right decision to DNF...you know your body better than anyone. Of course you should do more shorter races and trail running if that's what you enjoy. But don't swear off 26.2 without reflection.

From Rob Murphy on Wed, Jul 24, 2013 at 18:56:44 from 24.10.249.165

Thanks Wesley. I'll try to elaborate more on what I mean tomorrow. Basically I'm just not going to force things. The major problem today was that I really didn't want to run a marathon - just felt like I needed to. I should know better.

From Rob Murphy on Wed, Jul 24, 2013 at 18:57:22 from 24.10.249.165

I appreciate the tip Riley.

From Steve on Wed, Jul 24, 2013 at 19:17:19 from 68.24.131.104

So sorry to read this tonight. I've been excited all day to read your report and see how it went. I've DNFd three times. Always glad a few weeks later that I did but I know that's no consolation.

From Jon on Wed, Jul 24, 2013 at 20:18:19 from 107.203.52.135

Rob- sorry about the DNF. They suck- I've had a few. But I found ones where there was a legitimate injury concern are much quicker to get over than ones where you're just a wimp. I hope you view this one as the former. Had you quit hiking in the grand canyon a few years ago, that would have been the latter. But you didn't- you climbed out, proving your toughness. Get well and get back to it!

From allie on Wed, Jul 24, 2013 at 21:16:50 from 97.117.88.144

i was sad to see you go, but it sounds like you made the right call. no sense in putting yourself through those terrible final miles if you are just going to end up injured and regretting it.

smart move. hope the knee is feeling okay now.

From Josh E on Wed, Jul 24, 2013 at 22:50:20 from 75.169.31.22

You were right on target. Your fitness is there. Just sucks that you were prepared for a good one and had the knee issues. Do what you must, but you're too young to give anything a lifetime ban I think.

From Rachelle on Thu, Jul 25, 2013 at 10:51:12 from 159.212.71.25

I think you made a smart choice Rob and I admire that. It would have been miserable and stupid to run 9 miles on a bummed knee. Hang in there and keep on keeping on. You will live to run again.

I also agree that marathons are hard and I'm not the biggest fan either. But that is what makes them fun...kind of...figuring out how to best deal with them. Give it some time and maybe you'll decide to throw youself into the fire again sooner than you realize.

From steve ash on Thu, Jul 25, 2013 at 11:08:44 from 174.52.100.252

It was good to talk to you yesterday Rob. I think sometimes it's just not our time on certain days but when things heal up and you rebound you'll pop a good one. You definitely have the fitness and the background. Stay strong and keep plugging away.

From Kendall on Thu, Jul 25, 2013 at 12:27:44 from 208.187.252.10

Let me guess...you woke up pissed off and signed up for TOU Marathon?

From Jason D on Thu, Jul 25, 2013 at 17:47:49 from 24.1.80.94

Nothing I could say at this point would be of any value given the excellent comments above. So I will wish you the best and keep reading your blog to see what you do next.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Four miles walking around Sugarhouse/HH track during practice.

I'm very sore today. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Jul 25, 2013 at 21:54:54 from 174.251.18.154

Nice of the principal not to kick you off the track!

From Steve on Fri, Jul 26, 2013 at 07:25:23 from 66.87.113.28

Get some trail time in Rob. R2R2R will be coming up. This year GoPro agreed to pay for the plane. I'll fly us down from SLC. Weekender.

From Jon on Fri, Jul 26, 2013 at 16:25:13 from 107.203.52.135

Steve- can you pick me up for R2R2R, too?

From Rob Murphy on Fri, Jul 26, 2013 at 16:37:40 from 24.10.249.165

It would be great to have you along Jon.

From Steve on Sun, Jul 28, 2013 at 16:51:16 from 66.87.112.76

Jon, if you can stomach standby, I have lots of tickets to get you here.

From Jon on Sun, Jul 28, 2013 at 17:14:47 from 107.203.52.135

When are you doing it?

From Steve on Tue, Jul 30, 2013 at 06:29:50 from 66.87.113.225

We haven't set any dates yet. I'm open for ideas.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Another zero.

Question for you parents. Would you rather your high school age kid be "well rounded" and competent at a lot of different interests and activities or would you rather they develop an obsession with one thing that they pursue to the point of true excellence?

I'm just pondering the difference between the runners that I coach. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Fri, Jul 26, 2013 at 20:46:45 from 204.15.86.95

I don't have kids in High School yet but I've already struggled with this a bit. As a parent you want to encourage your kids to become excellent at something. It would be great if you could identify the Tiger Woods in them at age 5, unfortunately that seldom happens. It seems that the best thing to do as a parent is just let them have as many experiences as possible and let them enjoy what they do. If it turns out they have natural talent it will eventually expose itself.

From Bob on Sat, Jul 27, 2013 at 15:16:04 from 67.176.195.62

Great question to ponder. I have 3 girls and did support a specialist approach. However, found out quickly that a child's interests can change quickly and frequently. So I now encourage the more "all rounder" approach and let their heart narrow things down as they age, but making sure they aren't quitting for frivolous reasons (ie best friend stopped playing). I guess I want them to really try their best before dropping something and not commit half way. I do feel that we force sports onto children too early. IMO, sports decisions should wait until 12 yrs., but then you run the risk of not getting in because others have started earlier. I know some parents force kids to specialize early with hopes of earning the coveted college scholarship. I doubt that works out as planned most of the time.

From Rob on Sat, Jul 27, 2013 at 16:38:37 from 204.15.86.95

Rob, I'm really wanting to here your thoughts! Should I start home schooling my kids at making them do daily track workouts now while they are 6 and 9?

From Teena Marie on Sat, Jul 27, 2013 at 17:03:20 from 67.2.101.225

This is something my hubby and I have talked a lot about. I say go for well-rounded unless they find something they are truly passionate about and are craving it! Even if that does happen (for example, with my Sophia) I highly encourage them to pick at least one other sport/exercise. Let me explain: With Title IX we are seeing a lot of girls who try to specialize in just one sport in hopes of having a good chance at a scholarship. However, these girls seem to train all year round and often end up injured (over and over again) due to muscle imbalances because they only focus on one sport. Boys don't seem (from what I have seen) to have the same problem. Usually if they are into sports they are just driven to do more than one. Kinda crazy, but it is what I have seen thus far.

With all that said ... maybe my vote was simply for well-rounded because I never really excelled at any one thing but seemed to do okay at many things and I just happen to LOVE my life.

Who knows.

Excited to hear everyone's thoughts on this.

From Steve on Sun, Jul 28, 2013 at 16:49:20 from 66.87.112.76

Cool ideas. I'd say open doors for your kids and let them explore. My parents never pushed me in anything. But help your kids understand that sometimes everything else in life needs to be set aside to pursue something that you dream about

From Bob on Mon, Jul 29, 2013 at 09:18:32 from 70.194.64.243

Well said Steve!

From dugco on Mon, Jul 29, 2013 at 09:50:17 from 68.35.217.251

I think Bob is closing in on it... "all rounder approach (early) and let their heart narrow things down as they age" My kids (currently 19 and 21) dabbled in several sports and other extracurriculars through elementary and middle school but ended up in high school with one or two main focuses, of their own volition. My son showed potential in running, tennis and soccer early but is moving on to compete in college track and xc.

Teena's point about things being different for girls is very valid as college approaches. Excellent female high school swimmer/runner friend of my son struggled mightily during high school deciding which to pursue. She kept doing both and it was clear that her running suffered. She got no offers for swimming at colleges of her choice, but did receive running help - could have been more if she focused solely on running jr and sr years?

From Christie on Mon, Jul 29, 2013 at 15:31:33 from 74.213.202.246

I had one of ‘those’ parents through high school that pressured me to be involved (and best) in every single activity/club/sport I could fit into a day. It ended up leading me to being completely stressed out and not enjoying any of them by my senior year. I think it also makes a kid think it is not as admirable to only be dedicated to ‘just’ one thing. I can see your frustration as a coach… I remember my coaches/club leaders frustrated with me because of the constant conflicts. Parents need to just stay out of it so their kids can naturally drift to their true passions.

From Rob Murphy on Mon, Jul 29, 2013 at 15:33:12 from 24.10.249.165

Christie - I just added some thoughts on today's post.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: Three mile walk with a few minutes of jogging.

PM: Three more miles of walk-jogging.

Might do an easy treadmill run tomorrow. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sat, Jul 27, 2013 at 09:59:11 from 174.52.100.252

How is the recovery coming along Rob?

From Rob Murphy on Sat, Jul 27, 2013 at 09:59:58 from 24.10.249.165

Slow Steve. S-L-O-W.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 miles in 37 minutes mostly around the HH track. Knee hurt, muscles sore. Grrrrr.....

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

Easy run in the gully with Jake and Kramer.

Back to what I was wondering out loud about a couple days ago...

When I think back on my years coaching at Alta High, it occurs to me that the runners who have the greatest amount of success are the ones with the fewest options and the fewest conflicts. Many of the runners I have coached come from fairly wealthy families and with that wealth comes the opportunity for lots of fun. Lengthy vacations, the house boat at Lake Powell, the "cabin" in the mountains, the cruise to __________ - these things might be lots of fun but they almost always lead to a SLOW RUNNER.

It's also common for kids to be committed to too many activities. If you expect your kid to be an SBO, play an instrument, sing in the choir, try out for the school play, earn his Eagle Scout, attend every church camp, and drag hand carts around Wyoming, then you also have to expect that his progress as a runner might be impeded. 

"But if my son doesn't earn his Eagle, we will be forever stigmatized and we won't be able to show our faces in public for years"!

I would submit to you that running a sub 15 minute 5k and winning a state championship takes at least as much relentless dedication and sacrifice as earning an Eagle Scout award and that if it comes down to a choice between the two and your son wants to focus on running, you should respect that. Plus, he actually has to run the race and do the training himself. His mother can't do it for him. Running, if done the right way, can build more character than scouting.

Understand that I'm not saying that it always, or even usually, comes down to a choice between the two. But if it does...

It basically boils down to this. If you give a sixteen year old the choice between the cruise, the trip to Disneyland, the week at Lake Powell, or a week of hard cross country workouts, cross country is usually going to loose. On the other hand, if the kid doesn't have the first options to begin with, he just might win a state championship and a full scholarship.

Show me a kid that achieves great things in running and I'll show you a kid who sacrificed a lot of options or never had those options in the first place. 

My point is, kids can have too many options. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Jul 29, 2013 at 10:12:30 from 66.241.33.145

No comments about aches and pains -- perhaps improvement?

From Jake K on Mon, Jul 29, 2013 at 10:38:00 from 67.177.11.154

He was wearing all types of compression gear, Bret. Like a true hobby jogger!!! :-)

From Jake K on Mon, Jul 29, 2013 at 10:38:16 from 67.177.11.154

And for the record, I was too.

From Bret on Mon, Jul 29, 2013 at 10:42:34 from 66.241.33.145

LOL - Was any K-tape involved?

From Rob Murphy on Mon, Jul 29, 2013 at 11:12:51 from 24.10.249.165

Plus I got in 20 minutes of hot tub time while Jake ran 7 more with Kramer.

From SpencerSimpson on Mon, Jul 29, 2013 at 15:54:59 from 63.82.19.2

well said. and very funny truths. Options!

From Teena Marie on Mon, Jul 29, 2013 at 15:58:31 from 208.54.4.218

Seriously, why don't you have a column in the tribune? I would be a faithful reader. Always appreciate your thought provoking comments.

From Andy on Mon, Jul 29, 2013 at 16:40:32 from 76.27.65.244

While I do not completely disagree with you, the reality is there are very few kids that have a chance at a state championship or scholarship no matter how much they dedicate themselves. Some kids need to be exposed to multiple activities to find out what they have a true passion for. If you are stating that if you have one of these truly gifted athletes then you should encourage their development in that sport and not distract them with all of the other stuff just so they can be well rounded, then I completely agree. I also agree with your comment about kids having too many options. My kids only play one sport competetively because it is too overwhelming for them and me when they are involved in too many activities.

From Rob Murphy on Mon, Jul 29, 2013 at 17:10:54 from 24.10.249.165

Those are good points Andy.

What bothers me sometimes is that many kids don't seem to understand the concept of opportunity cost - the fact that an opportunity in one area of life might detract from success in another area.

The legendary Oregon coach, Bill Bowerman, used to constantly admonish his athletes to try to find some meaning in what they were doing as runners. But he would remind them that meaning could only be found if they pursued the sport in a particular way.

You are right to say that very few people will win a state championship no matter how hard they train. However, it's the work that must be done to win a state championship that lasts and is useful, not the actual hanging of the medal around your neck.

Every four years we have the Olympic Trials. Only the top three finishers in each event will go to the Olympics. Chances are, the athlete who finishes 4th, maybe missing out on an Olympic dream by hundredths of a second, sacrificed just as much and worked just as hard over the previous four years as the person who edged them out. Would anyone advise them afterwards that they should have taken a few more vacations, relaxed a little more, gone to a few of those parties they skipped?

It's the process that is instructive and provides us with meaning. The kid who commits himself 100% and comes up short gains just as much as the kid who wins the state championship.Maybe more in the long run.

From emruns on Mon, Jul 29, 2013 at 19:51:23 from 67.186.252.90

As the wife of a scoutmaster for the last six years, I would like to point out, that if the boys use their time wisely, they should finish their eagle before they hit high school. It is designed to be finished by the time they are 14.

I don't think that learning to maintain some sort of balance is a bad thing. I was a 10 x state champion, I sang in the audition choir, and had a 4.0 gpa. I probably sacrificed a little bit in terms of a social life, but I'm glad that I participated in several high school activities.

There are kids who focus solely on running, run tons of miles, win state championships, and then you never hear from them after high school because they are burnt out. I think learning a balance prepares them well for college, where they might be balancing school, track, and actually doing their own laundry. Some of the best and most well adjusted college and professional runners didn't focus only on their running in high school. It was part of a bigger picture.

That being said, it is definitely still important to make sure that all the training gets finished, and that good sleep and diet are priorities . . . especially during the season. I think you are right in that kids have too many opportunities, but isn't that better than the kids who have no opportunities at all?

From Jon on Mon, Jul 29, 2013 at 19:52:18 from 107.203.52.135

I didn't get my eagle scout. By the time I was 15-16, I was involved enough in sports (mainly running) that I didn't care. I regret it a bit, but still love running. I'd rather be real good at one thing than mediocre at many. To each their own, though.

In fact, I gave a presentation about ultrarunning to boy scouts. Two of my quotes: If you're going to do something, do your best. You can't do everything, so give your efforts to the things that matter the most to you.

From Rob Murphy on Mon, Jul 29, 2013 at 20:10:11 from 24.10.249.165

I can't argue with anything you are saying Emily and my son is involved in scouting as was I. I also will encourage my kids to be well rounded.

But I also hope that by their later high school years that they will have a passion for something that they work at above all other interests. I see a lot of kids that are what I call dabblers. They do everything with a slight bit of interest and then move on to the next activity. A little bit of obsession would do them good I think.

From Rob Murphy on Mon, Jul 29, 2013 at 20:16:45 from 24.10.249.165

I would add one more thing. I run into former students all the time who are doing things like working at Starbucks at 26 and living at home with their parents. Sometimes these were even 4.0 students who breezed through my AP class, were popular, and involved in lots of activities. I'll talk to them and they just seem aimless. I think it's because they failed to develop and nurture a passion.

From emruns on Mon, Jul 29, 2013 at 20:48:00 from 67.186.252.90

Good point. Focus on a passion is a great thing. I completely understand where you are coming from. I think that is what is missing from those who do burn out, is a lack of passion for what they are doing.

From Jake K on Mon, Jul 29, 2013 at 21:17:21 from 67.177.11.154

Lots of good points here. Its another one of those things where there is a middle ground. I think being passionate about something is the best. Balance is also good - but "forced" balance (ie. parents forcing their kids to do a ton of stuff when they really would rather focus on 1-2 things) is bad.

I still consider myself a kid. I am very focused on / passionate about running, but I still enjoy doing some other stuff (hiking, skiing, etc). Those things sometimes (often) take a backseat to my running, and I'm OK w/ that. I think if I didn't channel my energies towards running the way I do, I wouldn't appreciate a lot of other things quite as much.

But that being said, when I was all about running 100% of the time, I sucked.

From Steve on Tue, Jul 30, 2013 at 06:27:18 from 66.87.113.225

Rob I have a hard time even deciding where to start here. I loved your comment so much on finding meaning in running, and by that, life. It's all about the work. I'll seize anything that burns off the apathy and sense of entitlement that is everywhere you turn in our society. If you're comfortable, you're dying.

From Rob on Tue, Jul 30, 2013 at 08:33:15 from 206.71.84.68

I was a dabbler!!

I wish I would have had someone help me focus my energy as a kid. It took me until I was 30 to find out I even knew how to run.

From Teena Marie on Tue, Jul 30, 2013 at 09:31:50 from 65.130.8.28

So ... I can't stop thinking about this can you opened, Rob. So I had to look at some of the research out there.

Here is some food for thought:

Fransen et al. "Differences in physical fitness and gross motor corrdination in boys aged 6-12 years specializing in one versus sampling more than one sport" Journal of Sports Sciences. 30.4 (2012): 379-386.

Results: 735 boys participated in study. In boys between the ages of 10-12 it was found that the boys who were more diversifies (sampled many sports) did better on standing broad jump and gross motor coordiination than boys specializing in a single sport.

_________

Bridge, Matthew W., and Martin R. Toms. "The specialising or sampling debate: a retrospective analysis of adolescent sports participation in the UK." Journal of Sports Sciences 31.1 (2013): 87-96.

Results: A significant association between the number of sports participated in at the ages of 11, 13, and 15

and the standard of competition between 16 and 18 years was found. Individuals who competed in three sports aged 11, 13, and 15 were significantly more likely to compete at a national compared with club standard between the ages of 16 and 18 than those who practiced only one sport.

__________________

CôTé, J. E. A. N., Ronnie Lidor, and Dieter Hackfort. "ISSP position stand: To sample or to specialize? Seven postulates about youth sport activities that lead to continued participation and elite performance." International Journal of Sport and Exercise Psychology 7.1 (2009): 7-17.

Conclusion: It appears that the current trends in sport programming are characterized by institutionalization, elitism, early selection, and early specialization (Hecimovich, 2004; De Knop,

Engström, & Skirstad, 1996; Hill, 1988; Hill & Hansen, 1988). Many sport programs

are requiring higher levels of investment from earlier ages and are discouraging children from participating in a diversity of activities (Ewing & Seefeldt, 1996; Hecimovich,

2004; Gould & Carson, 2004; Hill, 1988; Hill & Hansen, 1988). However, there seems

to be clear evidence suggesting that sport programs such as these may not be providing

an optimal environment for youths’ lifelong involvement in sport or even for future success

in elite participation (Côté et al., 2007; Guellich, Emrich, & Prohl, 2004).

_________________

I could go on and on and on. :) Most all of the research I looked at agreed that there just isn't enough evidence out there and that there is just too much variability to come up with a "one size fits all" rule. :)

With that said, what I have learned from all of this is that I really want my kids to sample sample sample while they are young. Then, as they reach adolescence when they really start to discover who they are and what they love then perhaps specializing is the way to go if they have collegiate dreams or higher in that specific sport.

I find it interesting that all five of my children are so different. My oldest, who will be sixteen in a handful of weeks, was very diverse until about 2 years ago when she really began to work primarily on basketball. We have been advised to already have a sports resume on hand whenever she attends any basketball tournaments. She is working on getting a scholarship at a division 2 or 3 school and has been told that she should needs to have a collegiate plan in play (and offers) by the time she is junior in high school. That sounds crazy to me, but apparently that is the track that some of these kids have to be on if they want to play college sports.

With that said, I have been told that only 2% of athletes get a full ride "athletic" scholarship. That means the VAST MAJORITY have to have additional means. In other words, I do not believe that academics should ever suffer on account of sports. BUT ... it seems to me that they often go hand in hand. The focus you use in sports is definitely transferable to academics and vice-versa.

Anyway, it looks like I have written an epistle here. Sorry, All. Peace. :)

From Rob Murphy on Tue, Jul 30, 2013 at 11:08:40 from 24.10.249.165

Why are you introducing actual facts to this discussion Teena?

i've been pondering what I wrote. I'm not arguing that kids should specialize in one sport - especially at a young age.

What I'm mostly thinking about is leisure and vacation time. I'll write more on it today.

From steve ash on Tue, Jul 30, 2013 at 12:28:42 from 174.52.100.252

I get where your going Rob. I agree pretty much with what your saying, some kids are definitely over involved with too many pursuits at the expense of developing mastery in others. However balance is good also and especially at a young age.. That is why when my son approaches us with an interest in getting involved with another activity we carefully go over the pros and cons of it and how it could affect other interests and areas in their life. Ultimately I think it comes down to common sense in determining what will benefit and help them grow as individuals and not overload and frustrate them.

From je10 on Tue, Jul 30, 2013 at 14:15:26 from 67.166.71.216

quite the can of worms. interested in your future notes on leisure/vacation.

From Bill on Tue, Jul 30, 2013 at 17:47:42 from 71.37.99.249

Boy I want to put in my two cents worth but I will just sit out for now.

From Ashton Arndt on Tue, Jul 30, 2013 at 22:21:53 from 65.130.187.156

Hey coach is it ok if I miss practice Thursday? I need to work on my eagle project. Oh and I'm also going to lake Powell next week. Oh oh and my "cabin" the week after that! Sounds like fun right!?

Or how about lifting a 20 pound State Trophy in the air, that in the moment feels like 50 because we left every once of energy on the course? I want to be on that podium come October looking down at AF, Davis, Bingham, Riverton, Herriman, and 9 other teams only dreaming of the glory we will receive from pushing ourselves past our limits off day in and day out this Season. You have my word I will minimize ditractions and I have already made running my no.1 priority.

By the way, I have my Eagle done. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: 3 mile walk.

Had my cross country team over to the house for breakfast after. Lots of fun. 

PM: 2 mile jog 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles up at Alta. Felt good to be up there but I'm definitely not recovered. Coming down from Albion Basin was rough.

Jake and Kramer ran 15. It's really helping Kramer to have a training partner.

I'm heading over to Boulder tomorrow for a coaching clinic this weekend with Jay Johnson (coachjayjohnson.com). I've never been to Boulder and there's nothing I like more than a weekend hanging out with running geeks and gurus in the Mecca of distance running. 

Three new Dos Equis "Most interesting man in the world" lines...

He once parallel parked a train.

His two cents is worth thirty-seven dollars and fifty cents.

It has never been "his bad". 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Jul 31, 2013 at 12:15:00 from 141.221.191.225

Have a fun trip, some great places to eat in Boulder too!

From Ashton Arndt on Wed, Jul 31, 2013 at 13:14:26 from 65.130.187.156

It's not only helping Kramer. Jake is helping all of us and the atmosphere of the team. Alek told me Jake worked him harder on Monday than he'd ever worked before. Jake also pushed me on the way up today, trying to keep up with him and Kramer is a true challenge for all of us.

From Jake K on Wed, Jul 31, 2013 at 13:31:00 from 67.177.11.154

Ashton, that's really nice of you to say.

Its helping ME to have a dozen training partners :-)

From Rob Murphy on Wed, Jul 31, 2013 at 13:53:40 from 24.10.249.165

I know Jake is helping everyone Ashton and I didn't mean to leave anyone out. The difference is that everyone else on the team has runners they can train with, even in hard workouts. Up until now, Kramer has had to do all his hard workouts solo.

From Scott Wesemann on Wed, Jul 31, 2013 at 15:28:45 from 66.232.64.4

Albion Basin is one of my favorite places to run in the Wasatch. Hope you get to snag a few peaks in Boulder.

From SpencerSimpson on Thu, Aug 01, 2013 at 09:49:57 from 63.82.19.2

Have fun in Boulder. That will be a fun clinic with "The Man". I love the most interesting man in the world. Very Funny...your legs will be back soon...

From Steve on Fri, Aug 02, 2013 at 09:06:30 from 66.87.113.198

I love the train one!

From Jon on Sat, Aug 03, 2013 at 16:10:17 from 107.203.52.135

The Dos Equis man quotes are always great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

AM: Easy treadmill run. Topped out at 7:30 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Aug 01, 2013 at 10:50:13 from 67.177.11.154

That's VO2 Max, right? :-)

Safe travels to Colorado.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM: Two mile walk around our hotel with Abby in Laramie. Plan to do a longer run this afternoon either at my sister's house or in Boulder.

PM: Difficult 9.25 miles in the hills above my sister's house in Larkspur, Co, Hotter than the Weather Channel said it was gonna be. 

PPM: Couple more miles walking around the CU campus here in Boulder.

An observation.... Boulder is different from Utah. So close, yet so far. 

"I have very little time to get to the gym so I have to sculpt my guns at the office"

Been thinking about adding Ron Burgundy quotes. They're more funny than running. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Aug 02, 2013 at 19:45:10 from 67.177.11.154

Anchorman 2 comes out in December. I propose a FRB night at the Cineplex on 3300S.

I can just see you doing pushups on the CU quad while the girls are walking by. One thousand one, one thousand two...

From Steve on Sat, Aug 03, 2013 at 07:17:45 from 66.87.112.220

I love that newspaper "The Onion" that comes out of Boulder. We get a lot of Boulder folks on the plane and whenever they leave the paper I grab it. Best Mt. Dew article I ever read:

http://www.theonion.com/articles/mountain-dew-users-may-go-on-to-use-harder-beverag,369/

From Bret on Sat, Aug 03, 2013 at 16:43:00 from 166.147.120.144

I coincidentally watched Anchorman again last night. "That escalated really quickly".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today but I did spend the entire day at the Boulder Running Clinic hosted by Jay Johnson. Really valuable presentations but, as always, I learned a lot more at the post seminar social. It's amazing how many top coaches go to this sort of thing. Coincidence?

For those of you who don't know, Jay Johnson is one of the most valuable resources in this sport. Jay was an above average high school runner who walked on at the University of Colorado and became part of its' first NCAA championship in cross country. In baseball there's an old adage that great players rarely make great managers. The great managers usually turn out to be the guys who topped out at AAA or managed a few years in the majors as a utility infielder. These are the guys who had to work hard to maximize every shred of their ability and so they mastered the nuances of the game. When it comes to managing and coaching, these guys have the edge over guys that the game came a little easier to. I think of Jay as this kind of guy in running.

Jay runs a series of camps for high school runners, coaches, and adults who's focus is road racing and marathons. I recommend checking it out.

Some take-aways

1. Ice baths - no evidence that they do anything and they might be harmful

2. Chocolate milk after workouts has real, measurable benefits both for short-term recovery and long-term adaptations 

3. Static stretching is NOT bad. The studies that claim it is are BS.

4. 20 mile runs are critical for marathoners no matter what the Hanson's say.

5. If periodization isn't dead, it is definitely dying. Every relevant performance quality must be worked year around.

6. You must challenge the nervous system during the entire year.

7. Cross county and track and field distance training should be the same.

8. General strength and mobility training should not be viewed as an afterthought, but as an essential part of most workout sessions. 

Tomorrow morning I'm heading up to Magnolia Road for a 14.5 mile run. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, Aug 03, 2013 at 21:12:32 from 107.203.52.135

#2 is sweet music to my ears...

From Rob Murphy on Sat, Aug 03, 2013 at 21:22:24 from 67.190.84.253

I'm up in your old stomping grounds right Jon.

Ditto on #2. It's a rare thing when what we really want to hear also happens to be the truth hey?

From Jake K on Sun, Aug 04, 2013 at 08:13:35 from 67.177.11.154

Lots of good thoughts here.

You really believe #4? :-)

The ice bath thing is an interesting topic. I'll be interested to hear Jay's take. I agree that to a certain extent, they are done too much. But there is also a time and place where they are useful (for SOME people). Its one of those things where there are responders and non-responders, according to the meta-analysis summaries I've read.

From Matt Poulsen on Sun, Aug 04, 2013 at 08:22:18 from 74.211.25.142

Great points, Rob! Thanks for sharing.

From Jon on Sun, Aug 04, 2013 at 11:23:42 from 107.203.52.135

I don't do regular ice baths, but they definitely help me reduce post race soreness after brutal downhills. I've also used them between legs of Ragnar races. I don't care what they say, they help me.

From Jake K on Sun, Aug 04, 2013 at 11:43:37 from 67.177.11.154

I'll venture a guess that what Johnson was talking about was people that do ice baths after every single run. In those cases, they are stopping the natural inflammation cascade, which is actually part of the training/adaptation process.

Alex Hutchinson covers this topic a lot on his blog. There is a lot of ongoing research. I think its like a lot of other things in training (and life) - there is a (big) grey area. I know that sitting in the Jeremy Ranch creek for 20 minutes after a long run sure feels good. And I probably use the ice bucket on my lower legs twice a week when I'm doing hard training. My achilles on the right side can tell when I don't do it.

From Holt on Sun, Aug 04, 2013 at 16:57:30 from 67.2.228.27

Jay linked you into his recap - nice job Rob.

Thanks for stealing me back to his page. I hadn't visited it in a few months and I really like his ideas.

From Jason D on Mon, Aug 05, 2013 at 21:12:48 from 24.1.80.94

Thanks for the recap, Rob. I tried to believe #4 for a while (though never ventured a try). For me, I am going to run as close to the distance as I can without killing myself (at this point up to 24 miles)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

I ran Magnolia Road up in the mountains (Flatirons I think) west of Boulder. Magnolia might be familiar to those of you who have read Running With The Buffalos or Running Tough.

The run is exactly (according to my Garmin) 7.5 miles one way. It's at an altitude of about 9400 feet - predominantly downhill out, uphill back. And these are some LONG uphill portions on the way back. Also some of the most beautiful country I've ever run through. Magnolia is an old dirt road that used to lead to the gold fields in the 19th century. Lots of old cabins and foundations of cabins along the way.

My goal was to run this fairly hard, maybe with negative splits. I ended up doing exactly 56 minutes out and 56 minutes back. I was happy with that considering the uphills and the headwind on the way back.

Has to be an all time top 10 run. 

Overnight in Eagle tonight. The hotel has a really nice gym/health club attached that I'll use in the morning. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Aug 04, 2013 at 10:24:04 from 67.177.11.154

That's hallowed ground. Nice run.

From Steve on Sun, Aug 04, 2013 at 10:43:22 from 66.87.112.50

Wow, I guess I need that on my running bucket list

From Fritz on Sun, Aug 04, 2013 at 14:42:51 from 173.10.22.170

Top 10 out of how many? Sounds like a great day.

From Jake K on Sun, Aug 04, 2013 at 21:25:43 from 67.177.11.154

Eagle! They have the best bowling alley in the valley. Its like the Ritz-Carlton of bowling. We used to travel there from Vail in snowstorms to get in a few rounds there. Ask Andrea.

From Rob Murphy on Sun, Aug 04, 2013 at 21:37:01 from 72.161.121.94

Andy and I went there tonight while Abby went swimming. We are at the Eagle Lodge right across the street. It's in a strip mall down a flight of stairs if its the same one.

From Jake K on Sun, Aug 04, 2013 at 21:49:22 from 67.177.11.154

Yes that is definitely the one. "The Back Bowl." My boss lived in Eagle and we'd go every month or two.

http://goo.gl/IHmMHh

Back then, Vail didn't have a bowling alley. Go figure, for a place that's under snow 7 months of the year. I think they finally built one in town after I left.

There's a really cool short hike as you approach Glenwood Springs tomorrow called Hanging Lake. If I recall, its very steep, though. Climbs like a thousand feet.

From SpencerSimpson on Mon, Aug 05, 2013 at 13:19:02 from 63.82.19.2

very cool area. I have done a couple of runs in Glenwood Springs that are cool too. Love that scenery...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 EASY treadmill miles plus some lifting/core exercises.

I did several sets of leg presses because they were mentioned at my clinic Saturday. For almost 49 years old I'm pretty impressionable. 

Should be home mid-afternoon after the required stop in Green River for a burger at Ray's Tavern 

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

Stair master "tempo run" today.

Walked to the gym

1 mile easy jog on treadmill.

260 floors on the stair master in 30 minutes. Apparently this equals about 5.4 miles if the machine's data is to be trusted.

Walked home.

Ann and I  are headed up to Alta in a bit to stay at the Alta Lodge this evening. We will do a good hike over to Catherine's Pass this afternoon. Practice is up there in the morning so this will work well.

Mom's staying with the kids! Thanks mom. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Fifteen miles up at Alta with the team. The run kicked my but today. My boys looked good though. They are flying around the campground at the top of Albion Basin. Flying of course being relative at ten thousand feet. They've made a lot of progress over the past few weeks.

To top it off, I ended up spending the day up at Snowbird zip lining, alpine sliding, tram riding, and such when I really just wanted to come home and nap.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Wed, Aug 07, 2013 at 18:37:20 from 173.164.25.195

Nice training Rob. I think it's looking good for a Fall marathon

From Rob Murphy on Wed, Aug 07, 2013 at 18:42:06 from 24.10.249.165

Maybe Fall R2R2R but no marathon!

Can I stay at your house for the TOU Half?

Also, we have to do Alta Peruvian and stay over night up there right?

From CollinAnderson on Wed, Aug 07, 2013 at 22:00:17 from 70.196.193.183

You guys are getting in some great runs at Alta. I'll come by and join in one of these weeks now that my hip is finally coming back to me!

From Josh E on Wed, Aug 07, 2013 at 22:31:54 from 71.213.12.84

Rob/Steve - Based on your talking up the Alta Peruvian, I signed up and am planning to stay over with the family. Since it appears to be the final year, you have got to give it a fond farewell.

Collin - I here 7% grade down is wonderful hip therapy as is beer after a race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM: Three miles of run-walking timing intervals at Sugar House Park.

That's it for today. I'm running the 15k trail race up in Park City on Saturday.

Just got my new issue of Outside. Park City is apparently the best place to live in the U.S.A.

Number two? My previous hometown of Greenville SC. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Aug 08, 2013 at 19:25:15 from 107.203.52.135

I'd rather have the mountain proximity of Utah/Park City.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.001.006.00

Six treadmill miles with 4 X 1/4 mile at 11 MPH.

A former student/runner of mine, Joah Spearman has an excellent new start-up called Localeur. The main purpose of Localeur is to help travelers experience a city the same way a knowledgeable local would. If you are planning to travel to Austin, Houston, or the San Francisco Bay area, you should check it out. 

So far it's only three cities but New York will be added soon and it's growing fast. If you check the site out you will see that it's much more focused than sites like yelp and trip advisor. If I had a few days to spend in one of these cities, I would find localeur to be a lot more helpful. 

You can also follow localeur on twitter and Facebook. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Aug 09, 2013 at 11:30:40 from 67.177.11.154

I'm going to use Localeur to do all my planning for the '14 USATF 1/2 Champs in Houston next winter!

See you up at the race tomorrow. Should be fun. We're spending the weekend up there, so if the kids are coming, we could always go out to brunch and hang out for a while afterwards.

From Josh E on Fri, Aug 09, 2013 at 12:35:25 from 166.137.209.41

Thanks Rob. I will be in SF next week. I was a local for five years but there has been a lot of change since I left in 2010. I can vouch for some the suggestions here and I am excited to try some I don't know.

From SpencerSimpson on Fri, Aug 09, 2013 at 14:48:21 from 63.82.19.2

Localeur is legit. I have a buddy Tony Adam that started Eventup. I would love to hook these two up. The online marketing world is my space. This is a great site and is sure to explode and go huge. I bet Google, Yahoo, or Facebook buy this out in two years for sure...

From Blake Bennion on Fri, Aug 09, 2013 at 21:02:54 from 66.29.190.63

Hey coach, I could come yesterday because my my asthma appointment set for Halloween had a spot open up last minute for yesterday at 8:30 so I took it. I got new medicine to help open up my lungs. I asked the guys what the workout was and so I did 4 miles or so and then I did 8 400s on the Brighton track averaging 68.9, I had my brother time me. I had 2:30 seconds between each 400 but I had a bigger rest after the 4th and before the 5th so I could go in the school and get water. And there was a storm starting up for the last 2 and so I took an extra minute before running the last one at 67, it was really windy on the last one though.

From Rob Murphy on Fri, Aug 09, 2013 at 21:19:26 from 24.10.249.165

Sounds good Blake.

YoU CAN tell be about this kind of thing beforehand you know.

From Blake Bennion on Sun, Aug 11, 2013 at 09:14:09 from 66.29.190.63

Ok, sorry, I will if it happens again

Race: Park City Trail Series 15k (9.5 Miles) 01:04:16, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.009.500.0013.00

Trucked the whole family up to Park City for the third  race in the R-U-N events trail series, the 15k.

The course is laid out on the Quinn's Junction/Round Valley trails. The first couple miles are well groomed trails - almost like dirt roads. Three through seven become a lot more technical, hilly, and challenging. Lots of switchbacks, loose rocks and gravel, more uphill than down including a 1.5 mile climb. The final couple miles are a lot like the first couple with lots of downhill.

I ran 6:10 for the first mile and 6:30 for the second. Then I settled into about a 7 minute pace with mile five, all uphill, close to 8 minutes. I was working hard to catch the guy in front of me and I'd generally close on him on the uphills and he would pull away on the downhills. Unfortunately, the last couple miles were mostly downhill. Still, I'm happy with my 6th place finish.

I really enjoyed this race. Trail racing is a welcome change from road racing. I also like the pint glasses they give out instead of t-shirts.  

PM: Frozen yogurt at TCBY. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Sat, Aug 10, 2013 at 11:11:50 from 65.130.8.28

YES!!! This is AWESOME!!!! :)

A huge congratulations!! Any thought of doing any of the XTERRA trail series?

Seriously ... INCREDIBLE!!!

From Rob Murphy on Sat, Aug 10, 2013 at 12:13:15 from 24.10.249.165

Thanks so much Teena. I might have to check into that.

From Tom Slick on Sat, Aug 10, 2013 at 12:21:01 from 69.171.160.11

great tail run Rob! Congrats on the big "W"!!!!

From Amiee on Sat, Aug 10, 2013 at 13:43:17 from 75.144.10.113

Nice work Rob! Fun to see you like always :) I just emailed your splits to your school address!

From Jake K on Sat, Aug 10, 2013 at 13:44:48 from 67.51.94.234

Well done Rob. You won a pair of nice socks for your efforts. Andrea got some excellent photos of you as well... Both to be delivered to tomorrow.

From RileyCook on Sat, Aug 10, 2013 at 13:53:43 from 174.52.234.49

Nice work Rob. I am not very fast on downhill trail running either, it makes me nervous. Sounds like you had a good time and enjoyed yourself. Well done.

From Bret on Sat, Aug 10, 2013 at 15:44:36 from 72.91.143.44

Nice report Rob. Congrats on a good race!

From Rob Murphy on Sat, Aug 10, 2013 at 16:12:52 from 24.10.249.165

Bret - there's a trail half marathon on the same course in a couple weeks.

You coming out?

From Bret on Sat, Aug 10, 2013 at 16:41:14 from 72.91.143.44

Heh...that is tempting!

From allie on Sat, Aug 10, 2013 at 23:18:55 from 97.126.222.234

nice run, rob. this sounds like a fun race.

i hope you are enjoying your pint glass.

From jtshad on Sun, Aug 11, 2013 at 08:41:29 from 69.20.183.178

Great job, sounds like a fun time.

From Bob on Mon, Aug 12, 2013 at 20:14:35 from 67.176.195.62

Way to go! Sounds like a real challenge.

From dugco on Mon, Aug 12, 2013 at 20:25:42 from 68.35.221.180

Very cool, Rob - nicely done!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rested today. Worked in the yard and around the house.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Mon, Aug 12, 2013 at 17:52:45 from 66.87.76.99

You worked on the house? Ann's remodel project?

From Rob Murphy on Mon, Aug 12, 2013 at 19:30:05 from 24.10.249.165

Ha Ha. Mostly yard work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 miles in the gully before XC practice with Jake.

Kramer broke the Alta XC school record for the Gully Long Run (6.3 miles). 39:12 on hills, sand, and wood chip.  

Strong PR times for Blake and Alec as well. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Mon, Aug 12, 2013 at 11:59:13 from 65.130.8.28

Congrats to Kramer, Blake and Alec! :)

Hey, I forgot to read that article!!! Where can I find it?

From allie on Mon, Aug 12, 2013 at 12:04:31 from 161.38.221.168

wow. that is one tough place to run, let alone run fast. good job to your team today.

From Jake K on Mon, Aug 12, 2013 at 12:17:14 from 67.177.11.154

Teena here is the NY Times blog version of it:

http://goo.gl/Br1pI5

I think the print version is probably a bit more detailed

From Jake K on Mon, Aug 12, 2013 at 12:18:17 from 67.177.11.154

Alec said afterwards that he's not running with me again :-)

No slowing down at the top of the hill this time! I didn't let those guys even THINK about it.

From Teena Marie on Mon, Aug 12, 2013 at 15:28:57 from 65.130.8.28

Awesome! Thanks Jake! :)

From Teena Marie on Mon, Aug 12, 2013 at 22:20:19 from 65.130.8.28

LOVED the article!!! Interestingly enough I considered doing my doctoral project on female athlete triad syndrome. I have had a few stress fractures and each time that topic came up. This is exactly what I needed to read right now with Sophia running so much and being at that critical age. So THANK YOU!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: 4.25 easy miles in the neighborhood. Then a mile walk with Abby.

First day back at school. Summer's over. 

PM: 2 miles with Abby. 

I feel compelled to admit that as a runner and a coach I have a bit of a crush on Nick Symmonds. You know, in a purely athletic sense.

I could go on at length about the disciplined way he has gone about this season and his whole career for that matter and about how he has done everything to maximize his potential. A true professional. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Aug 13, 2013 at 09:59:51 from 67.177.11.154

You gotta find a way to sneak out and get in one more Wednesday Alta run.

From Amiee on Tue, Aug 13, 2013 at 10:10:40 from 155.98.164.38

School already? Summer's just a gettin' going!

From Jon on Wed, Aug 14, 2013 at 18:40:03 from 107.203.52.135

purely athletic crush only, of course.

From emruns on Sat, Aug 24, 2013 at 11:11:15 from 67.186.252.90

And, he's pretty.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

13.25 miles in 1:47 up at Alta Ski Area. Last Alta run of the summer. Thanks to my principal, Dr. Fidel Montero, for letting me slip out for a couple hours to do this!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Abby Murphy on Wed, Aug 14, 2013 at 11:17:36 from 24.10.249.165

Dad I already practiced violin!!!! :)

From Jake K on Wed, Aug 14, 2013 at 12:04:17 from 67.177.11.154

Glad you could get in one more!

I posted the HR data... kind of cool to see how it correlates w/ the elevation.

From Bob on Wed, Aug 14, 2013 at 18:27:59 from 67.176.195.62

Ahhh back in the land of "working stiffs"!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.003.000.009.25

9.25 on the treadmill to avoid the 101 temp. outside. Some half marathon pace running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Thu, Aug 15, 2013 at 19:47:47 from 67.176.195.62

Crazy cool here and blistering hot there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

In the men's 5000 meter final today...

3 Kenyans

3 Ethiopians

3 Americans

4 from 4 other countries

We're not doing so bad. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, Aug 17, 2013 at 07:19:07 from 107.203.52.135

Almost all the good distance runners come from Kenya, Ethiopia, America, UK, and a smattering of others (Morocco, etc). Imagine if you could get the entire Indian and Chinese population to start competing- that would make it exciting.

From Jake K on Sat, Aug 17, 2013 at 11:49:29 from 67.177.11.154

The US team is as strong as anyone in the middle distances... Jenny, Nick... I wouldn't be surprised to see Centro win a medal and we could take 2 in the W800. 6-8-10 in the M5000, and 6-7 in the W5000 w/ Molly and Shannon. Not too shabby!

Jon - I don't know if we want to re-visit the times when China took distance running seriously :-) ... they (women's team) broke every world record in about a week's span in 1993, the most drugged-up track team in the history of the sport.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles on the Jeremy Ranch Road in 1:57. Ran with Garrett Jones, one of my 08 state championship guys.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Neasts on Sat, Aug 17, 2013 at 11:44:46 from 206.81.151.82

I just re-read your R2R2R reports now that there's a chance I might be doing it later this year. Isn't your profile picture from your first trip there? It does not bode well...

From Rob Murphy on Sat, Aug 17, 2013 at 12:02:04 from 24.10.249.165

Yes indeed! I believe Jon Allen snapped that picture of me with less than a mile to go on our 2010 R2R2R.

You would think I'd be ecstatically happy at that point right?

Still. one of the best experiences ever. I may do it for the third time this year.

Did you read Jon or Cody's report from the same date? Theirs have pictures.

From Neasts on Sat, Aug 17, 2013 at 22:04:02 from 206.81.151.82

Only a mile from the finish?! Yikes. I need to re-read theirs, too, it's been a while. I wonder how one even knows if one is prepared to do such a thing. I'll be waiting to see if you do it!

From Jason D on Sun, Aug 18, 2013 at 12:47:16 from 24.1.80.94

I didn't know that the story behind the photo not only had an easily accessible story, but also had many points of view on the story.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.250.0010.25

Treadmill run. Worked up to 6 minute pace then backed down for a bit. Then did 4 X 400 at about 5:30 pace. 

I did a total of five miles of walking as well. I'm a walker and a runner. Someday, no doubt, I'll just be a walker. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Aug 19, 2013 at 07:52:10 from 174.106.30.39

You gotta get those hips loose for race walking!

From Steve on Mon, Aug 19, 2013 at 08:16:03 from 66.87.112.212

Then someday you'll need a walker.

But you'll always look back on when you could run.

From allie on Mon, Aug 19, 2013 at 21:52:52 from 97.117.89.133

i walk almost every evening, like a true old lady.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. Rough day in every way.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Mon, Aug 19, 2013 at 21:53:11 from 97.117.89.133

sorry.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

10 X Flying 40s on the Alta track with 800 recovery jog. 8.25 miles total with the warm-up and cool-down.

Flying 40s at 100% effort.

5k type workout for my half marathon on Saturday. 

Much better day. Smoothed out things with my boys after their lackluster effort at practice yesterday. Much improved attitudes today.

Abby had her forst day of middle school. Watching her nervousness and uncertainty about a new school has given me a new empathy for the kids I teach. As a teacher I have a reputation as a bit of a hard a _ _. But I'm definitely mellowing the longer I do this. Part of it is the fact that I taught at a pretty rough school my first six years in South Carolina and you had to get that way to survive. I was always breaking up fights, catching kids selling drugs in class, committing deviant acts in the restrooms etc.... but that sort of stuff happens rarely at Alta High. This stuff makes me generally happy that I moved to Utah.

We had back to school night at Andy's school. Second grade this year. Mrs. Lemon, his teacher, is possibly the calmest person I've ever met. This will serve her well with Andy.

First cross country meet is Thursday at the Highland Invitational at Sugar House Park. A lot of big question marks for my team with the exception of Kramer  who will be in everyones top five in the U.S. lists. We'll see how things shake out. The first three meets will be key. This is my favorite time of year - fall and the start of a new XC season. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Aug 20, 2013 at 17:34:40 from 174.106.30.39

You'll be ready to get off the line quick!

From Bret on Tue, Aug 20, 2013 at 17:41:31 from 166.205.68.21

Race pace is race pace - I think you said.

From Bob on Tue, Aug 20, 2013 at 18:55:47 from 67.176.195.62

Way to get back in the saddle after yesterday.

From Wesley Hunt on Wed, Aug 21, 2013 at 05:20:14 from 74.82.64.160

Rob-

Good luck to you and the kids for another great school year and to your team for another great season...and of course, the half-marathon this weekend!

From Steve on Wed, Aug 21, 2013 at 13:59:50 from 66.87.112.29

That sentence about Andy made me smile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

4.75 miles at 6 AM with my team. Did a barefoot lap and some barefoot striders at the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 on the treadmill early in the AM.

Pipe ruptured under my house yesterday so no water for the last 24 hours. That's the kind of week its been. Lucky to get in any miles this week with the first week of school.

Maybe a couple more miles this afternoon at Sugarhouse Park for the XC meet this afternoon. 

 

Stat of the day...

80 percent of all U.S. families did not buy a single book in 2012. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Thu, Aug 22, 2013 at 08:13:54 from 70.193.14.20

Good luck on the first meet!

From Jake K on Thu, Aug 22, 2013 at 08:27:19 from 174.106.30.39

Hope it goes well this afternoon. Will be looking forward to hearing about it.

Bummer on the pipe.

From Rob Murphy on Thu, Aug 22, 2013 at 08:54:09 from 163.248.33.220

Thanks guys. I'll let you know how it goes. Kramer's at a little disadvantage as it's a school day for him but not for Conner and his other main rivals. Still summer for them.

From Jake K on Thu, Aug 22, 2013 at 10:30:55 from 174.106.30.39

He's a true Scholar-Athlete!

From Jon on Thu, Aug 22, 2013 at 19:26:55 from 107.203.52.135

Does anyone buy books anymore?

I think I bought a few. And I know we checked out over a hundred from the library. Does that count?

From Jason D on Thu, Aug 22, 2013 at 19:36:13 from 24.1.80.94

My house is overflowing with them (I think I'm over a thousand). Unfortunately, I don't read enough complete books (especially for an academic), mostly chapters. Graduate school will do that to you. I guess I read/edit articles daily and read your posts, Rob.

But, yes, truly frightening.

From Bob on Thu, Aug 22, 2013 at 20:33:21 from 67.176.195.62

What are these things you call "books"? Seriously, we'll be spending plenty of $$ in college textbooks later so we're all about the library.

From Rob Murphy on Thu, Aug 22, 2013 at 21:00:06 from 24.10.249.165

I think a textbook counts Bob.

Most runners I know read quite a bit. We're smarter than the average bear.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

One easy mile around downtown Logan

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Top of Utah Half Marathon (13.1 Miles) 01:16:32, Place overall: 13, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0013.100.0015.10

I had no right to expect to run well today, but I did.

I registered for this race months ago back when I planned to make a serious run at the masters division on the USATF Circuit. Before I failed to properly register on time for the Murray 5k and before I stupidly decided to do the Des News Marathon instead of the 10k.

So, even though my training has been spotty and my mileage low, the family and I trucked up to Logan last night and stayed at the posh Weston Inn which was free due to out massive accumulation of Best Western rewards points over the past decade. Had a nice dinner and walked around the downtown area amongst all the newly returned USU students. Watched a band who's lead singer reminded the kids of Shel Silverstein from the back to their book, The Giving Tree.

I slept awesomely without any mistakes for a full 5.5 hours which might be a pre-race record and might account for my decent time.

Got to the starting line, milled around, hung out in the POP's for a while and ran two miles for a warm-up. More than usual.

The race went well from the start. Ran around 5:45 pace for most of the first 10 miles including one 5:31. Struggled a bit the last couple with a 6:31 mile between 11 and 12. Regrouped for a 5:57 for the last one. I ran alone after I left by buddy Steve Anderson a little after mile six. I could at least see Sasha for most of the race and I was hoping maybe he would roll his ankle or something in his Crocs so I could catch him. No such luck.

I stopped my watch when it said 13.1 even though I wasn't yet at the finish line which is my new policy. I believe the race time said 1:16 45. I like my 1:16:31 better so I will go with that. Either way, it's my fastest half marathon in the last two years.

They doubled the announced prize money so I picked up $50.00. It lasted about two hours before Ann and I went to the new flatbread pizza restaurant in Downtown Sugarhouse for lunch where I had a delicious pizza and a couple BEvERages. Then I went home and napped

I have to say that my award for winning the 45-49 age group might be the best ever. It's a big rock-trophy that weighs about 20 pounds. I got tired carrying it to the car.

Up next, the Fabulous Alta Peruvian Downhill Dash and BBQ Bash 8k. Many people refuse to run the APDD&BBQB citing the quad punishing nature of the decent. That means more food and beverages for me after.

Oh yeah, I've learned how to insert links. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Sat, Aug 24, 2013 at 10:08:01 from 166.147.104.158

Excellent, Rob. I'm still waiting for you to chase that half PR you were talking about a few months ago (A Jason never forgets!). From what I recall it's about a minute or so faster than this.

From Jake K on Sat, Aug 24, 2013 at 13:25:44 from 67.177.11.154

Pretty darn good, Rob.

From CollinAnderson on Sat, Aug 24, 2013 at 13:38:57 from 70.196.197.180

Wow, that's a great time. Congrats!

From Teena Marie on Sat, Aug 24, 2013 at 14:41:27 from 70.211.7.135

What what???? You're an animal!!!!

From allie on Sat, Aug 24, 2013 at 17:12:08 from 97.117.89.133

great race today, rob. congrats on the heavy trophy + cash for lunch.

From Wesley Hunt on Sat, Aug 24, 2013 at 18:44:11 from 74.82.64.161

Very, very impressive, brother. Love unique awards...they make for better stories. Did I mention your time is very inpressive? Dang you were rollin'.

From Rob Murphy on Sat, Aug 24, 2013 at 18:59:19 from 24.10.249.165

Thanks Wesley. Always good to hear from my favorite blogger in Arkansas.

From Jake K on Sat, Aug 24, 2013 at 19:03:36 from 74.214.234.19

Wow, this report really came to life over the past couple hours. Pretty soon you'll be teaching AP Web Design, with all these fancy new hyperlinking skills.

You definitely win best race report.

From Burt on Sat, Aug 24, 2013 at 19:12:28 from 174.19.199.67

Great job. You took a nap after eating flatbreat pizza? Aren't you supposed to pass right out after eating frenchbread pizza?

From Jon on Sat, Aug 24, 2013 at 20:00:30 from 107.203.52.135

Great job, Rob. Glad to hear you raced well.

By the way, how do you sleep without any "mistakes"? And congrats on the learning how to add hyperlinks.

Are the trophys still the red rock with a running guy on top?

From Bret on Sat, Aug 24, 2013 at 20:03:39 from 72.91.143.44

Awesome. Loved the report. Glad you had a good race and slept well too! 😃

From Rob Murphy on Sat, Aug 24, 2013 at 20:09:06 from 24.10.249.165

Jon - Yep, same ones. I've never run the TOU Half and I sucked both times I ran the marathon. So no trophys.

Remember the comedian Steven Wright?

"I woke up this morning and my wife asked me how I slept. I said I made a few mistakes."

From SlowJoe on Sat, Aug 24, 2013 at 20:23:51 from 24.32.57.229

Sorry that Sasha didn't roll an ankle, but congrats on the runner-up finish anyway. You've given me something to aspire to: inserting hyperlinks. I think with consistent study and practice, inserting links will be possible for me within the next 5 years. Congrats again.

From Dave Taylor on Sat, Aug 24, 2013 at 20:40:35 from 174.23.73.24

Oh wow, Now I wish I would have come up there and run it. It would have been quite the masters race with us three!

From Jake K on Sat, Aug 24, 2013 at 20:55:03 from 74.214.234.19

I didn't realize you've run the TOU marathon. So when I was giving you advice on the course before the race, that really wasn't necessary.

From Rob Murphy on Sat, Aug 24, 2013 at 21:08:31 from 24.10.249.165

I ran 2:59 in 2007 Jake. I hit mile 25 in 2:41 and suffered the mother of all hamstring cramps with about a half mile to go and took about 18 minutes to run the last mile. I literally could not walk or even stand. I sat on the side of the road, in view of the finish line, for several minutes massaging the thing. Walked across the finish line a few seconds short of 3 hours.

From Jake K on Sat, Aug 24, 2013 at 21:10:24 from 74.214.234.19

I remember the story (it was once featured in your running accomplishments), but didn't realize it was at TOU. Man, I love their races!!!

From Rob Murphy on Sat, Aug 24, 2013 at 21:15:37 from 24.10.249.165

It was 2006

From Amiee on Sat, Aug 24, 2013 at 21:17:13 from 166.70.240.95

Wow nice work Rob! I especially enjoyed the nap link which motivated me to take three today :) See you at the Peruvian Downhill where we can toast to many a grain-based beverages!

From Matt Poulsen on Sat, Aug 24, 2013 at 21:20:46 from 12.156.137.98

Very impressive, Rob! Nice work!

From RileyCook on Sat, Aug 24, 2013 at 22:15:26 from 174.52.234.49

Rob, congrats on a very well-run race! You have been running quite well the last few months.

From Steve on Sun, Aug 25, 2013 at 07:01:37 from 66.87.113.130

If you would have included pictures I would have given this the report of the year award. There's still work to be done.

From Rob Murphy on Sun, Aug 25, 2013 at 07:09:44 from 24.10.249.165

I haven't figured that one out yet Steve.

Did you get Abby's book?

From Fritz on Sun, Aug 25, 2013 at 17:45:36 from 97.117.62.242

Great race Rob. A 2 year PR without expecting it must be a great feeling. Plus a free/expensive lunch to go with it.

From dugco on Sun, Aug 25, 2013 at 17:57:13 from 68.35.221.180

Excellent work, Rob. You remain my idol... as far as race reports go. I dont aspire to run that fast or that far with any frequency.

From MarkP on Sun, Aug 25, 2013 at 22:01:17 from 75.162.222.122

Nice race. It's hard to stop the Crocman.

From jtshad on Mon, Aug 26, 2013 at 07:38:03 from 141.221.191.225

Great race! Nice time, sounds like a fun day overall.

From SpencerSimpson on Wed, Aug 28, 2013 at 13:20:21 from 63.82.19.2

you looked very relaxed and smooth today Rob. Fun to see ya again. Look forward to running more...Great job in the masters...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Walked a lot today. 5 miles

Had to drive back up to Logan and back because Abby left her English textbook in the hotel. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Abby Murphy on Mon, Aug 26, 2013 at 07:37:28 from 24.10.249.165

Thanks dad!!!

From Rob Murphy on Mon, Aug 26, 2013 at 07:40:04 from 163.248.33.220

You're welcome Abby. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 miles on the treadmill. Still a little sore.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Amiee on Mon, Aug 26, 2013 at 18:09:55 from 166.70.240.95

Only a little sore, that is great! I have to still walk down stairs backwards :)

So I have 4 Bees tickets I forgot to use this summer and can't use them. They are good for best available tickets. You guys want them or could you perhaps give them to a lucky student :)

From Rob Murphy on Mon, Aug 26, 2013 at 18:21:55 from 24.10.249.165

We would love them. Thanks!

I went to the Sapper Joe race website. That looks like a lot of fun. Might put it on my schedule for next year.

From Amiee on Mon, Aug 26, 2013 at 18:33:25 from 166.70.240.95

Sweet! I will drop them by tomorrow after work. Sapper Joe deserves a spot on your schedule - so fun!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Nothing. 16 hours at work.

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

9 miles in the gully at 3 PM. Hot.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Wed, Aug 28, 2013 at 20:52:00 from 74.82.64.146

Way to squeeze a run in...sounds like you've been busy.

Hey man, send my brother, Luke ("LWH") a welcome shout if you get a chance. He's been reluctant to get on the blog because it's a bit racing and roadrunning centric.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

5.25 miles at AM practice.

Included 8 X Flying 40s. Nice run. 

Andrea has a thought provoking post today.

PM: 4.25 miles of wicked hard ellipticalling.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Josh E on Thu, Aug 29, 2013 at 20:41:37 from 71.213.12.84

She must be preparing for a tough bobbing for apples competition.

From Jason D on Thu, Aug 29, 2013 at 20:50:48 from 24.1.80.94

I think this could be a nice warmup (from the suggestion sidebar): http://www.youtube.com/watch?v=7_pDta4ZcnY

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 2.5 miles of walk/jogging.

PM: 5 96 degree miles around the neighborhood. Not the most enjoyable run.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From RileyCook on Fri, Aug 30, 2013 at 19:08:49 from 174.52.234.49

I also ran in the late afternoon heat...it was unpleasant. But hey, at least we got out right?

From Rob Murphy on Fri, Aug 30, 2013 at 19:32:56 from 24.10.249.165

You're right Riley. Some days it's easy, some days you're just grinding it out.

From Teena Marie on Sat, Aug 31, 2013 at 08:59:25 from 65.130.8.28

Hope you had a great run today! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Two miles around the course in American Fork at the cross country meet.

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

Finally managed a respectable run. Four laps around SHP from my house.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From SpencerSimpson on Sun, Sep 01, 2013 at 14:30:12 from 50.73.45.89

nice run young man. Make it Happen!

From Fritz on Sun, Sep 01, 2013 at 20:58:48 from 67.177.4.64

I saw you out there from afar but you were running too fast and in the opposite direction. I am running the Jeremy Ranch road with a friend starting at 7:30 tomorrow in case you are around and interested.

From Rob Murphy on Sun, Sep 01, 2013 at 21:15:52 from 24.10.249.165

Thanks Fritz but I'm meeting my boys up at Alta at 8 tomorrow morning. Feel free to change your plans if you want to do a real run. :-)

From Fritz on Sun, Sep 01, 2013 at 21:38:12 from 67.177.4.64

I would except the friend lives in Park City. I can't find the definition of a real run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

A good hard 14.5 mile run up at Alta Ski Area with Kramer, Cubby, Blake, and Jacob.

Heading to the Bees game now. Thanks Amiee!

You know, I was just thinking about how proud I am of my wife who works as a nurse in the Neuro Crirical Care Unit at University Hospital. The income she makes enables us to do many things we wouldn't otherwise be able to do on just my teachers salary. She also is a strong role model for Abby and Andy who are very proud of their mom the nurse. Most importantly, she saves people's lives which gives her a huge amount of satisfaction and is hard to put a price tag on. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Sep 02, 2013 at 19:10:56 from 174.232.128.64

Sitting at the saloon in Silverton and one of the conversation points was "we all really like the Murphy's!" So I had just enough battery and reception to make one blog comment and came here... It was a good choice. See you on Wednesday, we'll be back tomorrow night.

From Rob Murphy on Mon, Sep 02, 2013 at 20:40:17 from 24.10.249.165

Thanks Jake!

From Steve on Mon, Sep 02, 2013 at 21:34:02 from 66.87.112.47

Like most folks I take from others what I can for what I think will be good for my family. Being a single guy with some tough experiences being married and then raising kids has probably made me pay closer attention than most to how others manage making it all work. I've always valued what you two have done. I find any way that I can for my kids to spend time in your home. A fine example.

Ann is awesome.

From Rob Murphy on Mon, Sep 02, 2013 at 21:56:23 from 24.10.249.165

You're all right Steve.

From jtshad on Tue, Sep 03, 2013 at 07:43:13 from 141.221.191.225

Here, here!

From Bob on Tue, Sep 03, 2013 at 19:30:30 from 67.176.195.62

God bless the nurses and caregivers in the world!

From Amiee on Wed, Sep 04, 2013 at 12:57:15 from 155.98.164.36

Glad you guys got to use the tickets, hope it was a good game! Yup, Ann is awesome! Looking forward to Peruvian fun this weekend :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Two miles on the Mt. Olympus/BST while the family was hiking this evening. That's it.

Got my body fat measured. 12%. Is that good?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Abby Murphy on Tue, Sep 03, 2013 at 20:40:54 from 24.10.249.165

That was so fun!!!!

From Jason D on Wed, Sep 04, 2013 at 12:36:04 from 128.210.82.162

10-12 percent is really good. And probably not just for someone your age :-). They are doing some fitness testing at Purdue. I'll let you know if I am below 15%.

From dugco on Wed, Sep 04, 2013 at 12:46:41 from 68.35.217.251

Mt Olympus... low body fat... runs like the wind...

I knew it! Rob Hermes Murphy can no longer hide.

[or is it Mercury on Mt Olympus... shoulda googled first]

From Steve on Wed, Sep 04, 2013 at 14:17:16 from 66.87.79.233

Dang, I didn't know you were that fat

From Rob Murphy on Wed, Sep 04, 2013 at 22:15:09 from 24.10.249.165

That's funny Doug. We really do have a Mt. Olympus just east of Salt Lake City.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Early morning run around Sugar House. Cheerios with raspberries now along with some Morning Joe.

Localeur is now in New York along with Austin, Houston, and San Francisco.

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

AM: Two slow, creaky miles around the neighborhood.

Hopefully I'll get some treadmill miles in this evening and feel a little better.

PM: One mile warm-up jog plus 300 floors on the elliptickle in 35:50.

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

AM: Two mile walk/jog around Sandy.

I'm very proud of my boys and how they raced today. Kramer eeked out another win over Conner Mantz. Neither of these guys ever wilts under pressure and their races are always nail biters. Not many states have two Foot Locker finalists ranked in the top 10 in the U.S. going head to head on a weekly basis.

My boys finished 6th out of 43 teams and are making huge strides. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Sep 07, 2013 at 16:33:50 from 72.91.143.44

Nice job Coach. Must be very exciting with those two guys challenging each other. Jake's photos of the meet were great.

Race: Alta Peruvian Downhill Dash & BBQ Bash (4.97 Miles) 00:25:00, Place overall: 10, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.005.007.00

Downhill Dash Day! Utah's best race.

Good day at the Alta Peruvian. Only a few seconds off my best time on this course. Quads are pounded as usual. More later

OK, so I feel like I need to write a race report that does this race justice.

Yesterday was the 20th Annual Alta Peruvian Downhill Dash and Bar-B-Q Bash. The Alta Peruvian Lodge is a special place for Ann and I. We began coming here for ski vacations back in the 90s before our kids were born. The lodge and Alta Ski Area are a big reason why we were drawn to Utah.Unfortunately, one of the drawbacks of actually living here is that we no longer could justify staying at the Peruvian when we went skiing.

Then we discovered the Downhill Dash which liberally gives away overnight lodging vouchers for age group winners. A few words about John Cahill, the man who started this race. Most of this is based on what I've heard but I think it's fairly accurate. John is now 89 years old and I think he's the third fastest over 70 marathoner ever behind only Ed Whitlock and John Keston. He ran right around 3:01 or 3:02

distracted....

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Sep 07, 2013 at 13:15:05 from 67.177.11.154

Tell Abby that Andrea and I are running with her!

From RileyCook on Sat, Sep 07, 2013 at 22:36:54 from 174.52.234.49

Nice work Rob. It was great seeing you up there! This really is a great race. I talked my brother and his girlfriend into running it and they loved it. They had never heard of it though and said they'd have run it every year if they knew about it. I'm sad this is the last year.

From Matt Poulsen on Sat, Sep 07, 2013 at 23:33:58 from 98.202.242.213

Nice work, Rob! Smokin' fast! And great job coaching -- Alta HS XC is looking great!

From Jon on Sun, Sep 08, 2013 at 13:32:19 from 107.203.52.135

Good times, Rob.

From Amiee on Sun, Sep 08, 2013 at 14:11:27 from 166.70.240.95

What a fun weekend! Way to bomb the downhill!!!

Cahill facts via the St. George website:

"After only one year of running, inspired by angioplasty to clear a clogged coronary artery, John ran his debut marathon in St. George in 1989 at age 65. John won his age division with a time of 3:04:49, which can be age graded (AG) to a time of 2:23:18. In 1993, at age 69, he ran 3:05:17 and AG time of 2:17:44, again winning his division. His fastest age graded time, however, came in 1996 at age 72, when John ran a phenomenal time of 3:05:50, which resulted in the 2nd fastest age graded time in the history of the race, 2:13:31. This time in 1996 still stands as the fastest time in the age group 70-74 for the St. George marathon and was also a United States national marathon record for this age group. In 2001, at age 77, John also set a still standing St. George marathon record in the age group 75-79 by running a time of 3.30.44. John eventually ran four marathons that had an age graded time under 2:20:00."

From Josh E on Sun, Sep 08, 2013 at 15:49:10 from 75.162.218.78

A wonderful even he puts on each year. What a nice guy. Good seeing you and your family, Rob. My wife really enjoyed talking to yours.

From Jason D on Sun, Sep 08, 2013 at 16:05:01 from 24.1.80.94

Good work, Rob. That must be fun to get moving that fast. I quite like the wider sense of "event" for this race. You've got an incredible community out there.

From jtshad on Mon, Sep 09, 2013 at 10:00:28 from 141.221.191.225

Nicely done, I know how much you like this event.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. Very, very 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

No running. Very sore.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Sep 09, 2013 at 12:52:55 from 141.221.191.225

At least you dropped one VERY. Recovery and feel well.

From Rob Murphy on Mon, Sep 09, 2013 at 16:09:26 from 24.10.249.165

That's right Jeff. Tomorrow I'll just be sore.

From Amiee on Mon, Sep 09, 2013 at 21:10:32 from 166.70.240.95

Happy to see that I am not the only one. Sheesh!

From Jason D on Tue, Sep 10, 2013 at 17:51:35 from 24.1.80.94

I was going to say, I am noticing a pattern here.

From Jake K on Sat, Sep 14, 2013 at 15:35:53 from 97.65.172.196

Go for a jog, Rob!

From Bret on Sat, Sep 14, 2013 at 16:06:10 from 96.45.118.12

I hear crickets on your blog..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Jogged the course with my boys at the Herriman Invitational. Not really a cross country race - more like one of them tough mudder races. Kramer won by about 15 seconds in 17:30.

This has been a difficult week with a perfect storm of events and obligations piling up along with Ann's emergency trip to Minnesota. I was barely keeping my head above water. I think the time off running was good though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sat, Sep 14, 2013 at 20:56:59 from 66.87.76.222

You made it though. I've had a few of those weeks this summer

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 miles around the neighborhood. Andy rode his bike with me and rode as fast as he could through all the standing water because that's what you do when you're seven.

Salt Lake has a Seattle or Portland type climate now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Holt on Sat, Sep 14, 2013 at 18:08:05 from 67.2.237.42

Good seeing you up at the race Rob.

From Rob Murphy on Sat, Sep 14, 2013 at 18:18:04 from 24.10.249.165

You too Dave. Glad you made it back safe.

Any more trips up here before state?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

7.25 miles up to the summit of Mt. Olympus and back in 3 hours and 22 minutes.

There are easier ways to get in 7.35 miles!

PM: Walked 3.5 miles with Andy to our church picnic and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Sep 15, 2013 at 15:02:32 from 174.232.128.220

Yeah, a couple laps around the perimeter of SHP would have been a little easier!

From Steve on Sun, Sep 15, 2013 at 19:30:18 from 66.87.112.187

That is such a kick butt run! The last rock scramble is ridiculous. But the views are awesome. I think it might have taken me longer when I did it in the summer.

From Wesley Hunt on Mon, Sep 16, 2013 at 18:11:07 from 74.82.68.160

I'm jealous. Why do we stay in shape? For just such opportunities!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Well, I haven't been running much lately and I haven't been bothered much by it either. I've been focusing on my job a bit lately and my coaching. The milesplit.com national site is doing a story on Kramer as is the Salt Lake Tribune. The Trib was out at practice today taking pictures of Jake and Kramer running mile repeats.I'm really enjoying my whole team this year. Just a bunch of good kids.

It's just a busy time. Abby and Andy are both going to their various sports and activities all the time. Ann's mom recently was diagnosed with cancer everywhere so she's been traveling to Minnesota to be with her. 

I love running in the morning but my job just makes that hard with having to be at my desk at 7 AM most days. Tomorrow I've decided to show up late and get in a morning run.

The rest has been good for me. I'm feeling good, ache free, and ready to go.

My day was also brightened when I read that Tom Petty and the Heartbreakers are putting the finishing touches on a new album. I've been a fan since they released their first album when I was about eight. I still buy CD's and a new Petty album is one I always pick up on the day it's released.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Sep 17, 2013 at 21:52:28 from 67.177.11.154

It's a good time to back off a bit, before all the Zombie dashes, Haunted half-marathons, and costumed Franken-runs start up in October.

From Rob Murphy on Tue, Sep 17, 2013 at 22:04:34 from 24.10.249.165

I'll pass on those thank-you-very-much.

I am thinking about the Just Cuz Half up in Pocatello in November though. Might point to the 3M Half in Austin in January too to give me a winter goal if I can find a cheap flight.

From jtshad on Wed, Sep 18, 2013 at 07:25:59 from 141.221.191.225

Balancing priorities in life is important.

If you come up for Just Cuz, you are welcome to stay with us and I will run it with you!

From Jake K on Wed, Sep 18, 2013 at 08:30:50 from 67.177.11.154

I think its good to have something on the schedule other than just the SLC Winter Series... keeps the motivation a tad higher when the weather starts to spiral down. I'm planning on Houston in January, since they're hosting the USA 1/2 Champs the next 2 years. Frontier now flies their pretty cheap (under 250)

From Rob on Wed, Sep 18, 2013 at 08:57:12 from 63.235.131.194

I didn't know Jake was eligible to join your track team.

My favorite race ever is still the Just Cuz. Not because you let me win but because I had such a good time running with you and Jeff. I remember when we first saw you at the hotel pool the night before my wife looked at me and said "that guy looks fast"

From Jake K on Wed, Sep 18, 2013 at 08:59:40 from 67.177.11.154

I didn't run XC my freshman year of high school (I was on the GOLF team!) so I still have a season of eligibility left :-)

From Rob Murphy on Wed, Sep 18, 2013 at 10:57:40 from 163.248.33.220

Absolutely Rob. Jake has been a real boost to our team.

From Amiee on Wed, Sep 18, 2013 at 11:19:47 from 155.98.164.38

Nice update :) I have been wondering how Ann's Mom has been doing. Let me know if you guys need any dog watching or Abby/Andy entertainment with Ann traveling!

From Jake K on Wed, Sep 18, 2013 at 12:56:16 from 67.177.11.154

Amiee is volunteering Frank to come over and watch the kids.

From Amiee on Wed, Sep 18, 2013 at 13:16:11 from 155.98.164.38

Yeah and she will bring over all of her Traveling Wilburys LPs!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice five mile run this morning. Got up early enough to get the run in and still watch a little Morning Joe.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Holt on Wed, Sep 18, 2013 at 07:41:11 from 204.113.55.41

Glad you got an enjoyable run in this morning.

From steve ash on Wed, Sep 18, 2013 at 08:58:06 from 174.52.100.252

Add coffee and things are looking better already.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Got a brand new used car yesterday. A sporty 2011 Honda Civic.

PM: 6.25 miles on the Treadmill. Hot tub soak to top it off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Sep 19, 2013 at 09:57:55 from 67.177.11.154

congrats. I'll pick up a 26.2 sticker for you this weekend.

From Rob Murphy on Thu, Sep 19, 2013 at 10:47:18 from 163.248.33.220

13.1 for me!

From Jason D on Thu, Sep 19, 2013 at 20:17:34 from 24.1.80.94

Good cars. I have a Saab in the driveway that develops strange quirks. Should have got a sensible Civic. Also, I can tell you that Civics crash very well at high speeds. But please don't test that theory!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Early morning six miler. Chilly this morning!

Heading to Boise now for the Bob Firmin Invitational tomorrow.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, Sep 21, 2013 at 06:19:02 from 107.203.52.135

Is that a combo of Bob Jones and Furman, with a typo?

From Steve on Sat, Sep 21, 2013 at 19:53:47 from 66.87.112.99

Long drive...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Two miles easy.

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

Easy six miles (47 minutes) around the wood chip at Liberty Park.

PM: 5.25 in 39 minutes around the HH track and back. That's right, a double!

I felt good today. Spent a lot of time rolling Kramer's mediocre race around in my brain and thinking about how I can help snap him back into things ASAP.

That being said, if I was a basketball coach, I think I'd rather have my team go into the NCAA tournament at 29-1 as opposed to 30-0. It's good to be confident, but also know you CAN loose.

Had a nice dinner with Jake and Andrea tonight. Spent a little time talking about his St. George plans. He seems to think he can go sub 2:05 on that course.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Sep 22, 2013 at 19:35:25 from 67.177.11.154

Thanks for the dinner and STG advice. Out in 1:04, and just try to bring it home in 1:01.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Interesting article in The Atlantic this month has me questioning my purpose in life. 

I'm planning an eight mile run in the gully with the ruinous high school cross country team I coach. The Atlantic also did a long piece earlier this year criticle of AP classes. Basically everything I do is a waste of time or outright damaging according to that magazine.

I will soldier on though.

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Comments
From Jake K on Mon, Sep 23, 2013 at 14:37:36 from 67.177.11.154

Sounds like the author can't get over getting picked last for dodgeball :-)

From Jake K on Mon, Sep 23, 2013 at 14:38:14 from 67.177.11.154

Here's a magazine that will make you feel better about yourself:

http://www.trackandfieldnews.com/

From Fritz on Mon, Sep 23, 2013 at 15:43:28 from 65.116.116.6

We should definitely blame academic performance on the success of a football team.

One study of 30,000 students at the University of Oregon found that the grades of men who did not play sports went down as the football team’s performance improved. Both men and women reported that the better their football team did, the less they studied and the more they partied.

From flatlander on Tue, Sep 24, 2013 at 07:50:01 from 76.31.9.237

Thanks for that link. I love all sports, including football, but I'm on both sides of this argument. In our school district, a new football/basketball complex (larger than many major college facilities) was built at a cost of $35MM and named after the superintendent who spent my tax money to build it. Even though this is Texas, most games are attended mainly by the parents of the players, band, drill team and cheerleaders. My son is now struggling with adult-onset ADHD which he acquired from getting rung up too many times while serving as varsity fodder as a backup JV quarterback in this same school district. I can run now because my dad didn't let me play football in high school. I think this writer is onto something. XC is the answer.

From Jason D on Thu, Sep 26, 2013 at 18:01:13 from 24.1.80.94

Thanks for the link, Rob. I will take a look at the AP article, but I know your students and athletes are lucky to have you (and who better to keep your young runners "from vices like gambling and prostitution"?)

Notice as Fritz points out the article is almost entirely about football even though other sports are mentioned. I don't care for football personally (my high school didn't have it) but I know it is important culturally. My guess is that it is also the most expensive sport to play.

There's nothing in the article that would suggest "let's stop cutting funding for schools." If money weren't an issue this problem would look a bit different.

Finally, a joke that is probably only funny to people who have studied philosophy (or other undervalued field in the humanities): There is a position open and talks take place about who should be hired. Someone suggests that they should replace the vacancy in the math department because it would be the cheapest. Administration says, "well what are the costs associated with the position?" The response is that "a mathematician requires paper, pencil, and a waste basket." Someone else suggest a philosopher would be a better choice because "he or she old needs a paper and pencil."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five miles at AM cross country practice. Some barefoot running and 4 barefoot striders.

Here's a partial list of running and coaching related books I read over and over again...

The Talent Code and The Little Book of Talent by Daniel Coyle

Running and Being by George Sheehan

Run: The Mind-Body Method of Running By Feel by Matt Fitzgerald

Road To The Top by Joe Vigil

Anything by or about John Wooden.

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Comments
From Steve on Wed, Sep 25, 2013 at 09:44:22 from 66.87.79.216

Road to the Top is the most common sense awesome training book out there.

From RileyCook on Wed, Sep 25, 2013 at 09:49:28 from 132.3.57.79

Do you happen to have any of those in a loanable kindle version? ;-)

From Jon on Wed, Sep 25, 2013 at 19:39:43 from 107.203.52.135

After getting my butt kicked by the Adams St guys for years, I should read Vigil's book.

From Rob Murphy on Wed, Sep 25, 2013 at 21:28:03 from 24.10.249.165

They have always been a D1 team masquerading as a D2 team Jon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Crap! I got shut out of the masters circuit money again this year. Passed by both Steve and Sasha on the last race of the year which I didn't race.

I even sort of tried this year.

PM: 9.25 miles in the gully.

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Comments
From steve ash on Wed, Sep 25, 2013 at 08:30:11 from 174.52.100.252

Your in good company Rob, I could not afford to even front the money for all those entry fees let alone get the time off also to run them all!

From Jake K on Wed, Sep 25, 2013 at 09:02:59 from 67.177.11.154

You would have had it if it weren't for the Des debacle. 10K > Marathon next year.

From Rob Murphy on Wed, Sep 25, 2013 at 09:07:33 from 163.248.33.220

It's all about picking the right races with the least competition. Being fast helps, but it's not the only factor.

From Jake K on Wed, Sep 25, 2013 at 09:10:02 from 67.177.11.154

Its more about quantity. I won just because I did most of the races this year. The last two years I think I ran 3 and 5 circuit races, respectively. This year I didn't even win a single one of them (which I sort of feel stupid about)

From RileyCook on Wed, Sep 25, 2013 at 09:47:09 from 132.3.57.81

Quantity and running a marathon are definitely the main keys to success. I won last year by running several races and jogging a marathon (though Jake, Teren, and arguably Hornock were more fit than I was).

This year I'm 3rd and I'm WAY more fit this year (but lower quantity and no marathon).

Which brings me to my main gripe with the circuit. Why give so much weight to marathons? They are already the least competitive races on the circuit with only a handful of people running them; why compound that? 5k is just as legit of a race as a marathon or a half. I say do away with the extra weight. Why tip the scales in favor of endurance runners and away from speed runners?

From Jake K on Wed, Sep 25, 2013 at 09:54:52 from 67.177.11.154

I don't know how the scoring system came about - it's been that way for a while (1.25 for HM, 1.75 for Mar) as far as I know. I have a few ideas to balance things out a bit. One idea is to select to have a few "championship" races at shorter distances that are worth more points.

Some USATF associations actually split their circuit into long course and short course, and have separate winners.

I don't know what the best thing to do is. Ultimately, the goal is to increase participation. That's the bottom line. Right now participation is low, and the prize money is too high relative to how many people have even been running the circuit the past two years.

Board meeting is next Monday - any ideas are welcome. I can't speak for everyone in the group, but I am definitely open to shaking things up a bit and trying something different in 2014.

From Steve on Wed, Sep 25, 2013 at 10:04:18 from 66.87.79.216

Yeah, but you had some great races Rob. Next year is going to be fun. Masters is finally challenging again

From Jake K on Wed, Sep 25, 2013 at 10:06:24 from 67.177.11.154

Sasha is making you guys step up your game!

From RileyCook on Wed, Sep 25, 2013 at 10:32:09 from 132.3.57.79

I think setting aside a race at each distance as the "Road State Championship" is a great idea. But it only works if everyone accepts that it's the championship and treats it as such. I got a coaster from that SLCTC Winter 10k that says "State Champion", but let's be honest no one holds that as a championship race. I didn't even know it was supposed to be one until I got that coaster! A race needs to be designated and then people have to buy in. I'd recommend Draper for 5k, Des News for 10k, TOU for Half, and maybe UVM for full? Honestly, Draper, Des News, and TOU almost felt like championship races. All were loaded with talent.

I don't think races need to necessarily increase the prize money as much as they need to extend it deeper. If a race paid 10-deep, you'd get a lot more runners out. For example instead of 500/250/125, they could do 150/130/110/100/90/80/70/60/50/40. That's just an example, but spreading the wealth out may increase participation. I think a lot of the guys that could finish just outside the top three avoid some races because they don't think they can place. So they seek out races less likely to draw top runners and then get their podium that way. Especially if they are paying entry fees, that is less risky for them. Two years ago I had the problem of finishing fourth in almost every circuit race (no $), yet I was paying lots in race fees. Ben had that problem last year. So it's hard for people in that position to commit to run the circuit. Spreading the wealth can increase participation, but at the risk of losing 1-2 of the very fastest guys (double-edged sword I guess).

I asked Kotter once why he didn't do the circuit and he said it's because he can make more money doing non-circuit races on the same days as the circuit races. And it's true. You have freedom 5k in Provo that triples the purse at Murray on the same day. You have Lavender and Bryce that pay 5 times more than Tour de Run on the same day (and also Hobbler that day). I don't know what you do to solve this. Adding those high-paying races is a start, but if they are already drawing elites why would they want to pay more to be on the circuit? I thought UVM was a huge addition for you guys last year. I know that while I took 3rd on the circuit this year, I still came away with more money by running non-cirucit races on the days of circuit races (Bryce $500, Freedom 5k $200, and Des News Half $500). So I came out ahead by running non-circuit races at the expense of my circuit standings.

You really pushed the circuit here on the blog last year and I pushed it to the guys I run with and we didn't really get anyone new to buy in and participate except Bryant Jensen. We lost Teren, Hornock, Ken, and Ben from being active participants. So this year just wasn't very competitive at all. More subtractions than additions. I know several people said they wanted to do it this year, but no one really followed through.

The participation is a real problem and not one that I see an easy solution to (at least not without more money, but that money has to be generated somewhere and where do we get it from)? Maybe seek out sponsors for the circuit. "Zion's Bank USATF racing circuit". Ask the running stores to push it in their stores? Give them posters with schedules to hang etc.

It's tough man, I don't envy you guys in the positions trying to improve it. I appreciate your hard work though. Thanks Jake.

I will continue to think about this stuff and if I come up with any ideas I will email so as not to litter Rob's comment section with long, long write-ups like this one. Sorry Rob.

From Jake K on Wed, Sep 25, 2013 at 11:43:43 from 67.177.11.154

Great thoughts - I'm going to print this and bring it on Monday to the meeting and share w/ the group.

I have a Google doc "brainstorm" sheet that I've been working on for the past couple weeks - a lot of your ideas line up exactly with what I've been thinking. The thing about the championship races is that there are USATF hoops to jump through, but it might be possible.

We're working on getting a title sponsor which would be a game-changer.

In addition to open men/women's competitors, what we really need is age-group participation. One option might be re-distributing some of the overall prize money to the age groups.

I think the priorities are 1) title sponsor 1a) advertise 2) retain the good races and get some new ones on board 3) figure out if the scoring needs to be tweaked

In my ideal world, the scoring would be done by some sort of BCS super-computer than made competitive races automatically worth more and ranked head to head competition. But then everyone would just want a playoff anyways :-)

From RileyCook on Wed, Sep 25, 2013 at 12:23:48 from 132.3.57.80

Yeah we need BCS-type rankings and then everyone needs to get his/her fantasy USATF Circuit team ready for the first ever fantasy running league...haha.

From RileyCook on Wed, Sep 25, 2013 at 12:30:17 from 132.3.57.82

Jake, your comment of making more competitive races worth more made me think of the La Sportiva Mountain Cup. Jace ran it this year and told me about how the scoring works. They give you bonus points for beating other guys that are currently in the top 10 overall standings. Here's what their website says:

"Two bonus points will be awarded to a competitor for every runner beaten in a race who was in the top 10 in the same gender in the overall standings."

From Steve on Fri, Sep 27, 2013 at 15:43:39 from 66.87.126.133

Just my two cents on the circuit scoring. Marathons should carry the weight they do. They take much more planning and often the risk of losing a chunk of your season. I wasn't in the game this year and it showed. So the scoring has some legit. My fastest races couldn't be marathons this year, I was too injured to train the distance. The circuit is something different. It's one of the few racing things that's about participation too. I never thought about it as a money maker. It just never had any in it really. I wouldn't change a thing

From RileyCook on Fri, Sep 27, 2013 at 15:48:21 from 132.3.57.78

Steve if it's about participation, let's just take the money normally given to the overall winners and instead use that to buy everyone a trophy! :-)

From Steve on Fri, Sep 27, 2013 at 16:26:12 from 66.87.126.133

Yeah, then add in some mud or maybe foam pits.

Come on, you know what I mean. Look at the top three in the circuit for the past years. You'd have to admit they are some of the best. Look at the top 10 finish times in each circuit race and compare them to similar size races around the country. It attracts competition.

The absolute fastest doesn't always show in the final score, but what race actually does? Just a guess here, but win the Utah Circuit you have to be able to run a 5k in the 15s, a 68 or faster Half, and a Full at least in the mid 2:20s. Takes some work. A Master needs 16 and change on a 5k, a Half at 72, and a Full in the mid 2:30s. So it justifies leaving the fuel belt at home. :-)

From Jake K on Sat, Sep 28, 2013 at 16:02:25 from 67.177.11.154

Good points and perspective Steve. Running one of the local marathons well is sort of necessary to win the circuit (unless you're Teren), so you have to have some good range and stepping up to the marathon is part of that. I'm not 100% certain, but I'm guessing the scoring system was designed with that in mind. Utah is a pretty marathon-centric state anyways.

Its definitely a balancing act, where you have to weigh the circuit races against your other goals and races you want to do outside the state. This year it worked out where I could run most of them, so I did; last year I chose to make some other things a bigger priority. So while I technically won due to "participation" this time around - I still gave it a honest effort every time out and ran decent times across the board, so I don't feel TOO guilty about it.

From Steve on Mon, Sep 30, 2013 at 15:39:39 from 107.0.237.20

The best Circuit on the planet is the World Marathon Majors. (my opinion) Only the winners get money from a two year circuit. $500,000.

No sharing there

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles around the Best Buy Loop with Jake and Kramer.

More consistent miles this week. I'll probly take the day off tomorrow or else just do a couple miles at the meet. Then 15 on Saturday for a 55 mile week.

Speaking of Kramer... nice interview with him on the milesplit national site.

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Comments
From Bret on Sat, Sep 28, 2013 at 14:17:44 from 72.91.143.44

Indeed - a nice interview with Kramer. And a cool compliment of his Coach Murphy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

1.5 miles around Maple Mountain High 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
15.000.000.000.0015.00

Ran once around the block then headed up to Jeremy Ranch with Jake and eight of my runners. I ran the full 14.5 miles with Jake, Kramer, Ashton, Jacob, Davis, and Blake. Some of the other guys turned around at six for an even 12 miles.

Perfect day on the road. Lots of cows, sheep, donkeys, and sled dogs in training as well as the Park City cross country team. The longest run ever for most of my boys.

Great run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Sep 28, 2013 at 14:19:40 from 72.91.143.44

Is that road runnable in December? Planning to be out there around Christmas time.

From Rob Murphy on Sat, Sep 28, 2013 at 14:29:39 from 24.10.249.165

That would be great Bret. It all depends on the snow totals. If it is runnable it probably wouldn't bode well for your skiing!

From Jake K on Sat, Sep 28, 2013 at 15:54:59 from 67.177.11.154

I believe its very packed down in the winter... with a little traction of your shoes, you could probably trudge through some miles in December.

I'm hoping for at least 150" of snow by Christmas.

From Matt Poulsen on Sat, Sep 28, 2013 at 18:18:54 from 98.202.242.213

What a perfect run for you and your team, Rob! Very smart!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy run around the neighborhood.

PM: 2 mile walk. Rush-ups, sit-ups, planks, lunges.

Apparently there's this show called Breaking Bad that has its series finale tonight. I've never watched it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sun, Sep 29, 2013 at 19:26:04 from 72.91.143.44

I tried to watch it a while back - got through a couple of shows but for me it was too dark and graphic - so I quit.

From Jason D on Mon, Sep 30, 2013 at 09:37:03 from 128.210.82.162

It's a great show, but the first few episodes in particular and the show in general are very dark. The first few episodes actually shocked me, and as a reader of literature, not much does. Not really something for young folks either, not that I'm one to censor, but something to keep in mind.

From jtshad on Mon, Sep 30, 2013 at 10:07:06 from 141.221.191.225

I have never seen the show either. We are currently addicted to rewatching all The Office episodes in order for our TV entertainment.

From Jon on Mon, Sep 30, 2013 at 21:12:39 from 107.203.52.135

Last episode was my first. saved a lot of time- I know how it ends, didn't have to spend all the time in between.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

My twitter...

@murphy_rob

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Comments
From Amiee on Mon, Sep 30, 2013 at 13:34:50 from 155.98.164.38

Ha! Followed. I have barely twittered in years, but I guess that's what the cool kids do these days :)

From Jake K on Mon, Sep 30, 2013 at 13:36:38 from 67.177.11.154

No, the cool kids don't use Facebook or Twitter. They use Instagram and Vine.

From Steve on Mon, Sep 30, 2013 at 15:35:43 from 107.0.237.20

?

From Rob Murphy on Mon, Sep 30, 2013 at 16:06:48 from 163.248.33.220

That's right Steve. I tweet!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running or physical activity of any kind.Parent teacher conferences.

Why is your class so hard? My child shouldn't have to do hard things.

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Comments
From jtshad on Wed, Oct 02, 2013 at 08:06:59 from 141.221.191.225

Gotta love motivational parents...and the future leaers they are raising. Can they be much worse than the idiots we have in Washington, though?

From Rob on Wed, Oct 02, 2013 at 08:55:02 from 63.235.131.194

:) That's funny. My wife was saying she is worried about parent teacher conference today because one of the fathers is going to come in and get mad at her cause he can't figure out the math. First of all, it's 4th grade. Britt's response was going to be, "You're not suppose to figure it out, it's your kids homework"

Oh, and Happy Birthday!

From Jason D on Wed, Oct 02, 2013 at 13:04:24 from 128.210.82.162

I imagine you have seen a version of this circulating, but it speaks directly to your post:

http://aristotelianme.blogspot.com/2012/11/babys-first-parent-teacher-conferences.html

From allie on Wed, Oct 02, 2013 at 20:21:37 from 97.126.215.90

...and when they get to college: "why is your class so hard? i shouldn't have to do hard things."

just today i had a student tell me she was going to drop my class because she didn't want to "deal" with the assigned course project.

From allie on Wed, Oct 02, 2013 at 20:24:43 from 97.126.215.90

also, happy october 1st. i hope there was room for at least a little celebration amidst all the conferencing.

From steve ash on Wed, Oct 02, 2013 at 20:43:47 from 174.52.100.252

Happy B-Day Rob. Sorry I was late.

From Rob Murphy on Wed, Oct 02, 2013 at 21:28:32 from 24.10.249.165

Thanks everyone.

Allie - It's all part of the process of natural selection don't you think? The weak pull themselves out of the game before it even starts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today.

Parent teacher conferences plus early morning appointments to help students make up missed work.

Looks like a 20 mile week. Not the road to success.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Wed, Oct 02, 2013 at 19:02:34 from 66.87.78.108

What? Yesterday was parent's complaining about challenging classes and today you go in early for make-up for missed work? Come on, hold the line. I spent 30 minutes asking Natalie's teachers to push her. Kids need to sweat a little.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

This is actually Friday's run.

6.25 miles around Liberty Park in the AM.

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Comments
From Rob on Fri, Oct 04, 2013 at 13:00:12 from 70.210.194.137

I love time travel! Nice job. Go take the rest of the week off.

Race: Park City XC Parents/Spectators Race (3 Miles) 00:29:04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

6 AM run with my team. Prefect run. Threw in a few striders at the end.

Jalepeno breakfast roll from Great Harvest and a banana for breakfast after. Awesome!

PM: Ran the Park City Invite course with Abby.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Oct 03, 2013 at 08:05:23 from 141.221.191.225

A prediction of tomorrow's events?

From Rob on Thu, Oct 03, 2013 at 08:22:52 from 24.234.180.170

:). Funny Jeff. Rob is obviously ready for this week to be done.

From Rob on Thu, Oct 03, 2013 at 08:29:02 from 24.234.180.170

Even more funny, Rob posted something for every day this week. I'm guessing he was having parent teacher conferences with the wrong parents.

R- "Your son needs to work harder",

P- "But he gets straight A's"

R-"Well there is always room for improvement"

From Rob Murphy on Thu, Oct 03, 2013 at 09:39:33 from 163.248.33.220

What are you guys even talking about?

From Rob on Thu, Oct 03, 2013 at 09:45:01 from 24.234.180.170

Today is Thursday October 3rd. Unless your in China. You posted your run tomorrow

From Rob Murphy on Thu, Oct 03, 2013 at 09:52:14 from 163.248.33.220

Ah....gotcha.

See, we don't have school tomorrow so I'm in a Friday frame of mind.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ten miles in Liberty Park during XC practice.

Congrats to all you St. George folks. Especially Fritz!

Congrats also to my Alta cross country team for taking 4th at the Park City Invitational yesterday and to Kramer Morton for taking first overall and breaking his own course record with a fantastic 15:04.

PM: 3 Mile walk.

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Comments
From Jon on Sat, Oct 05, 2013 at 13:28:33 from 107.203.52.135

Congrats to your team, Rob.

From Jake K on Sat, Oct 05, 2013 at 14:32:47 from 50.203.132.178

Real fun to see everyone step up yesterday like that. Great way to go into the championship season.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.501.001.000.008.50

AM: 3 mile walk.

PM: 8.5 miles generally easy but with a couple "up tempo" miles at the end in 6:09 and 5:47. I felt good today.

Banked some Vitamin D by running without a shirt. Not too many of those days left.

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

Everyone should check out Wesly Hunt's race report from Saturday. Pretty amazing.

Only a half day of professional development work for me today. Got home at noon and went for a long walk with Ann and finished up at Caputo's Deli for lunch. I'm starting to become a big fan of that Tim Ferriss dude who proposed that 4 hour work week idea. It leaves a lot more time for relaxation, exersise, and socializing. 

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Comments
From Jake K on Mon, Oct 07, 2013 at 12:11:58 from 67.177.11.154

Thanks for posting that. Could easily get lost in the STG shuffle.

From Scott Wesemann on Mon, Oct 07, 2013 at 15:37:03 from 66.232.64.4

Yeah, thanks for posting.

From Bob on Tue, Oct 08, 2013 at 21:20:01 from 67.176.195.62

My plan is to write the book "The 3 Hour Work Week" and use the proceeds so I can work 3 hours per week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four Easy plus some 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
5.000.000.000.005.00

Five easy miles with my team plus 5 x 20 seconds up a really steep hill up in The Avenues during Andy's final game of Fall Ball.

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

AM: Two rainy miles on the Upper Loop. Just burning calories and passing the time before the Region III XC Championships today!

PM: 3 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Josh E on Thu, Oct 10, 2013 at 19:37:23 from 75.162.202.132

Congrats on the strong showing.

From Bret on Fri, Oct 11, 2013 at 06:36:07 from 96.45.118.12

Yes - congrats to the Alta team and to you coach - well done!

From Rob Murphy on Fri, Oct 11, 2013 at 06:57:41 from 24.10.249.165

Thanks Bret. I'm going to try and find time to write up a detailed report later.

From Steve on Fri, Oct 11, 2013 at 12:23:55 from 66.87.112.147

Wished I had the day off to come watch.

From Jake K on Fri, Oct 11, 2013 at 12:42:35 from 67.177.11.154

State meet is Oct 23rd.

Its gonna be fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM: 8.25 mile after school gully run with my team. Jake took the boys a bit further for 12 miles as I had to leave to pick up Andy. Thanks Jake!

Just a little bit on how my Alta boys raced yesterday....

I have a bit of a strange team this year but it's been one of my most satisfying seasons as a coach and one that I'll remember with a lot of pride. Last years team was solid - winning the region championship and taking 5th at the Utah state meet. Since I lost 4 out of my 5 scoring runners from last year I worried that lean times could be ahead this year.

But Kramer Morton was returning and he's not a bad place to start. We've cobbled together a tough team made up of refugees from the football team and first year sophomore runners. They struggled early but have kept working hard and emerged yesterday as a state calibre team.Kramer ran 15:12 on the Cottonwood Complex course to set a new course record. I'm sad that my time with him is coming to an end but we have a lot more to achieve.

Bingham is the U.S. #18 TEAM AND MY BOYS NARROWLY LOST 34-42. Article with typos here

As a matter of fact, I compared their times from yesterday with the times my 2008 team ran on the same course and my 2008 boys edged this years team 27-28. This is impressive because my 08 team won the state championship and advanced to Portland for NXN.

Each team has its own character and trajectory. This years team is rapidly improving at the right time. We have set the admittedly tough goal of finishing 2nd to American Fork (U.S. #3) AND QUALIFYING FOR NXN.

That's right, I said it!

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Comments
From Jake K on Fri, Oct 11, 2013 at 21:32:18 from 67.177.11.154

Bar = raised.

This is a special group of kids. I'm glad I've had the opportunity to spend a lot of time with them since the summer.

You won a plaque and gift certificate at the banquet, which I'll bring over tomorrow.

From Andrea on Sat, Oct 12, 2013 at 06:28:17 from 96.60.250.191

Awesome. So excited for you and your team!

From Steve on Sat, Oct 12, 2013 at 11:39:17 from 66.87.113.237

Good goal! I was just reading Vigil's book again this week, wondering what your team motto is...

From Ashton Arndt on Sun, Oct 13, 2013 at 15:26:18 from 67.2.142.162

Got that right about the Typos. Hey Coach maybe you should take over Utah Milesplit. :)

From Rob Murphy on Sun, Oct 13, 2013 at 16:23:47 from 24.10.249.165

It would depend on the pay.

How are you?

From Ashton Arndt on Sun, Oct 13, 2013 at 16:53:46 from 67.2.142.162

I've been better. Shoulders sore and have had headache all day. Medicine helps, I will call you.

From Jon on Sun, Oct 13, 2013 at 17:12:04 from 107.203.52.135

Go big or go home!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

TWO.

AP conference at East High all day. Ann went to work as soon as I got home. So tag team parenting/working. Only difference is Ann gets paid for her work.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

9.25 miles on the treadmill plus some hot tubbing. Enjoyed a feeling of general well being.

One of my favorite runners, Ashton Arndt, got smacked by a car that ran a red light while coming home from work last night. He spent the night in the ER but will be all right thank God. Wish him luck.

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Comments
From Jake K on Sun, Oct 13, 2013 at 16:28:06 from 67.177.11.154

Oh jeez... thanks for letting me know. I'm so glad he's OK.

From jtshad on Sun, Oct 13, 2013 at 17:41:29 from 69.20.183.178

We will be praying for him.

From SpencerSimpson on Thu, Oct 17, 2013 at 17:27:36 from 63.82.19.2

Rob that is horrible about Ashton. Hope the dude recovers quickly...

From Rob Murphy on Thu, Oct 17, 2013 at 18:16:22 from 24.10.249.165

Thanks Spencer. He finished our 12 miler at Jeremy Ranch this morning so all is well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM: Chilly morning 6 miler with the mighty Alta Hawks cross country team.

PM: 7.25  miles in the gully in 57 minutes with the same group of fellows. 

Hot tubbed after both runs. Double run, double hot tub.

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Comments
From Jake K on Mon, Oct 14, 2013 at 21:12:42 from 67.177.11.154

That's the best double-double outside of In n Out burger.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four easy miles plus some striders.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I ran 7 miles in the gully today with my favorite training partners, the Alta XC team.

Also, my favorite band ever, The Replacements, were inducted into the Rock N Roll Hall of Fame. And without ever producing a single hit.

These guys taught me that you could be a generally successful person while at the same time lacking ambition in the conventional sense.

So, a good day.

Once again, my twitter

twitter.com/murphy_rob

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Comments
From Jake K on Wed, Oct 16, 2013 at 18:16:16 from 174.239.102.213

A good day but no hot tub?

I accidentally deleted your voice mail... Meeting up there for a 9am start tomorrow? I thought that's what you said, but can't remember. Getting old.

From Vis on Wed, Oct 16, 2013 at 18:17:15 from 199.201.102.64

Here comes Dick. He's wearing a skirt.

Here comes Jane and she's sporting a chain.

Paul Westerberg is a genius.

From Rob Murphy on Wed, Oct 16, 2013 at 18:32:53 from 24.10.249.165

Androgynous right?

Good to know there are some mats fans on the blog.

From LWH on Thu, Oct 17, 2013 at 07:59:29 from 76.104.30.59

Yep, you can't go wrong with the replacements. And conventional ambition is way overrated (at least that's what I tell myself when I think about some of my more eccentric professional moves!).

From Rob on Thu, Oct 17, 2013 at 08:15:21 from 63.235.131.194

Maybe you could get a grant to put treadmills in your classroom. Then you could teach history while the students are running. I think this could really catch on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Twelve point five miles at Jeremy Ranch with Jake and my team. 

I had the team start out with an easy two followed by three miles tempo and then seven easy. Kramer ran the tempo in 15:55. Not bad on a hill course at altitude. He's ready for state.

This is a really cool youtube video for you track history junkies. Super high quality audio and video for 1969.

I have a question. Why are the NFL and college football so obsessed with breast cancer? You know, with the pink shoes and helmets, and uniforms every single year? I'm just wondering because football is a game played exclusively by men and it's audience disproportionately male. 

Why not focus on prostate cancer? It kills almost as many people as breast cancer does. I don't know this for sure,but I'll bet that men are far less likely to get regular colonoscopies than women are to get mammograms. It seems to me that the NFL could be far more effective on that front.

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Comments
From Rob on Thu, Oct 17, 2013 at 13:53:11 from 63.235.131.194

Thanks for the video, very cool. I've wasted the last hour watching old track videos. But I do like your new history class format.

I've wondered about the breast cancer thing too. Why do they specifically have breast cancer awareness? But I thought bringing up the question would be sexist and get me in trouble. I think the football players just want an excuse to wear pink.

From Jake K on Thu, Oct 17, 2013 at 13:58:41 from 67.177.11.154

http://www.sportsonearth.com/article/62332742/

From Rob on Thu, Oct 17, 2013 at 14:07:03 from 63.235.131.194

Well we all know if any NFL players ever start doping that will put an end to their little cancer awareness ploy anyway.

From Rob Murphy on Thu, Oct 17, 2013 at 14:08:39 from 24.10.249.165

Interesting Jake. Thanks.

From Jake K on Thu, Oct 17, 2013 at 14:11:38 from 67.177.11.154

I love when guys in the NFL get a 4 game suspension for "ADHD medicine" or something like that. It must be the code word for "massive amounts of HGH and steroids"

From Teena Marie on Fri, Oct 18, 2013 at 18:37:50 from 65.130.107.50

Hmmm ... interesting question, esp. since I have a father who was one of the youngest diagnosed men with prostate cancer in Utah and who has already outlived the predictions but is not doing well and has suffered greatly.

I don't know the answer but a couple of thoughts that come to mind:

1. Although death rates are similar, I am pretty certain that I read somewhere that the mean age of death due to breast cancer is much younger than the mean age of death from prostate cancer. That may have something to do with it.

2. Perhaps the breast cancer awareness groups are super on top of effective advertising and good at getting funding. After all, didn't Estée Lauder start the whole thing?

(Although the U has done a lot of prostate awareness the past couple of years, at least on campus, with the whole Movember theme. Perhaps students just love to grow mustaches! :))

From Jake K on Fri, Oct 18, 2013 at 18:59:30 from 67.177.11.154

I think it realistically has to do with increasing exposure and building fanbase. Both prostate and breast cancer are worthy causes - but only men get prostate cancer, and men are already NFL fans. Promoting breast cancer awareness crosses over to a different fan group demographic (who buy things) and from a PR standpoint, it looks good.

From Teena Marie on Fri, Oct 18, 2013 at 19:06:35 from 65.130.107.50

Good point, Jake.

All I know is that I HATE CANCER (like the rest of the world).

From Jon on Fri, Oct 18, 2013 at 19:19:57 from 107.203.52.135

Good points, rob. The pink is a bit much.

From Teena Marie on Fri, Oct 18, 2013 at 19:39:57 from 65.130.107.50

I actually LOVE seeing the pink! :)

At least they are promoting something other than concussions.

And as someone who has lost loved ones from both breast cancer as well as prostate cancer I am a fan of anything that helps in the fight of either of them! :)

From Rob Murphy on Fri, Oct 18, 2013 at 19:47:11 from 24.10.249.165

I don't have a problem with it. I just wonder if the NFL would have more of an impact with prostate cancer. What you said earlier is true Teena - the breast cancer folks have their act together.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

Nice short article in Outside...

PM: 14.25 miles in 1:52 at Jeremy Ranch. Too nice today not to drive up there.

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Comments
From Steve on Mon, Oct 21, 2013 at 15:54:36 from 66.87.126.64

Love that article. Dead on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy two miles at practice. The boys did 1 X 1/2 Mile and 2 X 1/4 mile with long rests. The 1/2 mile was hilly with a 180 degree turn. Kramer ran 2:04, 52, 52. Yep, that'll do it.

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Comments
From Jake K on Sat, Oct 19, 2013 at 13:11:14 from 67.177.11.154

I'd say he's ready! Wow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Jogged up to Highland High and then did 9 miles in 1:08 with Allie, Josh, Andrea, Jake and Steve Ashbaker.

Went to the gym. Short strength/core workout, hot tub.

"Running Your Best 5k"

1. Their are lots of commonalities to training for every event from the mile to the marathon. If you have several months or years of steady, consistent miles under your belt, you are already well down the road to being able to run a fast 5k.

2. Any good 5k program will have one VO2 Max workout built into every 7 to 10 day training cycle. If you don't want to have your VO2 Max scientifucally tested, you can just run a 3200 meter time trial on a track and use that as your VO2 Max pace.

3. A good VO2 Max workout would be 4-5 X 1000 meters with a 1:1 recovery interval.

4. Tempo runs are important. Over the course of a 10 mile run throw in two to three miles at 10k race pace. One every week to 10 days.

5. Several weeks out from your goal race, maybe 10 weeks, you need to start thinking about the capacity of your body to run anaerobically. This involves running fast. This means all out, 100% effort, fast running.

6. Start by throwing in some short, steep hill sprints into your schedule a couple days/week. No more than 10-15 seconds on these sprints. Allow plenty of time to recover between each as the emphasis is on the quality of the effort and propor form, not getting the workout over quickly.

7. After several of these hill workouts, you can start doing some "Flying 30s or 40s" two days/week. These are usually done on the track because the football field markings help or you can just set out a couple cones to mark off the distance. After a good warm-up you do 8 X 30-40 yards at 100% effort with a slow 800 meter jog between each. This is a continuous run and each hard effort is done on the fly - hence the name. You might find yourself covering 6 to 8 miles in this workout depending on the length of your warm-up and cool down. If you aren't used to running at top speed, you will be sore the next day. That's good as the body is transitioning into fast running and making the necessary adaptations.

8. Finally, we get to the workouts that will really improve your anaerobic capacity. A couple examples...

4 X 400 meters at max effort with 7 minutes rest between each.

1 X 800 meters all out. Rest 30 minutes. 3 X 300 meters all out 5 minutes rest.

In order to run fast, an athlete must be conditioned to both physically and mentally experiencing  running fast through their entire athletic career. Speed must never be neglected at any stage of development whether it be in the cold of winter, the precompetitive season in the spring, or the peak of summer. Speed must be sustained from week to week, month to month, and year to year. The skill of running fast is a learned response and, in order to be developed, it must be included in the regimen of the athlete. The more the athlete runs fast as a part of their development, the more they expect to run fast, and, as a consequence of expecting to run fast, they do.

- Dr. Joe Vigil

These are the basic principles I've used with my Alta XC team and with Kramer Morton, the defending 5A champ and course record holder. It's mostly about confidence. Kramer trains so that he knows that he can sustain any pace over the first couple miles. His confidence comes from knowing that he can run VERY fast over the last 400 to 600 meters when he is VERY tired.

 

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Comments
From Kendall on Sun, Oct 20, 2013 at 16:37:13 from 70.208.7.196

Printing that and sticking it on my wall. Thanks for sharing!

From Jason D on Sun, Oct 20, 2013 at 17:25:44 from 24.1.80.94

Thanks for sharing, Rob. I still don't do enough 100% efforts.

From steve ash on Sun, Oct 20, 2013 at 18:21:12 from 174.52.100.252

Good stuff Rob, A kind of Cliffs notes on good solid training principles.

From Christie on Sun, Oct 20, 2013 at 20:11:47 from 66.111.126.9

Thanks for sharing.

From J Cole on Mon, Oct 21, 2013 at 05:14:25 from 174.62.204.171

Good read. Its been far too long since I've done anything that could be considered max effort but now I'm itching to go hit the track.

From SpencerSimpson on Mon, Oct 21, 2013 at 11:27:44 from 63.82.19.2

great read Rob...make it happen...

From Holt on Mon, Oct 21, 2013 at 20:42:38 from 67.2.235.26

Love it rob, thanks for sharing. See you in a couple of days... And best of luck to your team and Kramer.

From Rob Murphy on Mon, Oct 21, 2013 at 21:00:41 from 24.10.249.165

Thanks Dave. You too. Kramer will have his hands full on Saturday but I think it was good for him to struggle a bit at Nebo a couple weeks ago. He's motivated by his unexpected underdog status.

From I Just Run on Wed, Oct 23, 2013 at 13:10:57 from 67.79.11.242

Hey Rob,

Haven't visited your site lately but I'm glad I did today. This is great information to share with others...especially fairly inexperienced runners like me! Thanks again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Easy treadmill run. Had Sterling Scholar interviews as well as practice after school.

Utah now has seven, yes seven, teams ranked in the top thirty in the nation in Boys cross country. The Davis High girls are ranked #1. 

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Comments
From allie on Mon, Oct 21, 2013 at 20:39:50 from 161.38.221.168

that's pretty awesome. it's going to be quite a meet.

best of luck to your team on wednesday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy four. Exciting post to follow....

Great experience for me and my team last night on the night before the state meet.

PatTyson, one of the legendary coaches and winner of 12 state championships at Meade High School in Spokane Washington came to our team dinner and spoke with my kids. Pat was college roommates with Steve Prefontaine at the University of Oregon so he has tons of great stories and insights. He is currently the coach at Gonzaga and is here looking at Kramer.

As a bonus, he agreed to stay here with us Murphy's und so we sat up late last night talking running and coaching. Awesome experience.

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Comments
From Bret on Wed, Oct 23, 2013 at 13:01:54 from 96.45.118.12

Very cool Rob - Hope your runners had an appreciation for the significance of having someone like that speak to them.

Good luck in the meet!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles.

State meet: My boys finished tied with Westlake for 5th. We lost on a tiebraker. Kramer finished 6th. Braydon finished 7th to earn first team All State.

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Comments
From Holt on Sat, Oct 26, 2013 at 20:18:40 from 67.2.235.26

One of those mixed bag days for you guys I'm sure. But a great season (with more to come). Congrats.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy 3. Was going to join Kramer and some of the guys up at Alta but Kramer's super sick.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Gully Long Run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles from my house to Liberty Park and around the park a couple times. Met Ann and Andy at the park. Perfect fall day.

I'm having a hard time thinking of anything besides the state meet this past Wednesday. My boys were so close to pulling off some truly amazing upsets but fell just a bit short. I'm so anxious for Kramer to bounce back at the Nike and Footlocker meets that I can hardly stand it.

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Comments
From Jake K on Sat, Oct 26, 2013 at 17:30:29 from 67.177.11.154

I'm pretty interested to see if Brayden can dip down to the lower side of the 15s in another month. I think he probably can.

Kramer will be just fine... its really hard when you're at a high level to bring your A game so many times in a row, when you're facing so much good competition week in, week out. Especially if he was sick... just being 1-2% off is the difference between a state championship and being 30 seconds back at that level.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: Eight easy miles in Liberty Park.

PM: Five mile walk. Stopped for a cup of coffee along the way. Read some more of The Sports Gene.

RIP Lou Reed

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Comments
From Rob Murphy on Sun, Oct 27, 2013 at 20:04:25 from 24.10.249.165

Well, the Lou Reed link doesn't work no matter how many times I type it.

From Jon on Sun, Oct 27, 2013 at 20:37:37 from 107.203.52.135

Yeah, I was about to say that.

Try this:

http://youtu.be/Nn5D2l37rdY

From Matt Schreiber on Sun, Oct 27, 2013 at 21:06:01 from 66.17.102.185

Is that book any good? I downloaded the free sample ebook thing, and have contemplated buying it.

From Vis on Sun, Oct 27, 2013 at 21:39:26 from 199.201.102.64

Sad day, Mr. Murphy. Lou Reed has to be in the Mt. Rushmore of rock.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles on the treadmill while Abigail was swimming.

I did some leg presses afterwards with massively heavy weights to develop power in my quads.   I may have ruptured myself.

Kramer's college visits began today.Today and tomorrow at BYU, this weekend he's going to Georgetown, next weekend is the mighty Wisconsin Badgers (NCAA runners-up last year, champs in 2011).

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Comments
From SpencerSimpson on Mon, Oct 28, 2013 at 21:44:32 from 50.73.45.89

all great choices...props to the 4A champ...go hawks...:)

From Steve on Mon, Oct 28, 2013 at 22:58:24 from 65.40.148.18

Not BYU...

From jtshad on Tue, Oct 29, 2013 at 09:24:54 from 141.221.191.225

Hope he ends up with some good options. How did the visit with the Gonzaga coach go?

From Holt on Wed, Oct 30, 2013 at 22:09:51 from 67.2.235.26

Wow! Awesome stuff for him!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 mile "treadmill fartlek" which included 9 X 1/4 mile at 6 minute pace. Speedy!

Had a good day at practice. The boys are pretty excited about our trip down to Arizona for Nike Southwest. We spent a lot of time in practice watching old videos of past races on runnerspace and the team is really motivated. I've been trying hard to understand elements of sports psychology that have eluded me in the past and my conversations with Pat Tyson last week have caused me to evaluate a lot of what I do.

If you aren't growing you're dying.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

AM: 6.25 miles in the early morning darkness with my team. Stayed mostly on the track and around the school to avoid traffic in the dark. Looking forward to next week when we will have some light on our AM runs.

PM: 6 miles split between the stairmaster and the treadmill. Some strength training after, lots of leg presses, because Jay Johnson (who hasn't blogged for a couple months!) says they are magic.

I like roasted, salted, pumpkin seeds.

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Comments
From Jake K on Wed, Oct 30, 2013 at 10:52:34 from 199.190.170.31

Light on AM runs will be nice but I've already memorized every step of the horsepark in the dark. I hate losing the afternoon daylight, but it becomes a lot easier to fall asleep by 8:30 :-)

From allie on Wed, Oct 30, 2013 at 20:50:01 from 97.126.219.219

i like wasabi pumpkin seeds.

From Jason D on Wed, Oct 30, 2013 at 22:30:15 from 24.1.80.94

Pumpkin seeds are great, but I am VERY intrigued by wasabi pumpkin seeds. The pumpkin itself ain't bad if you can get beyond the thought that reminds you of scooping out pumpkin "guts" (as we used to call them). I do eat pepitas raw (somehow they are made not gross), which I thought would be weird but they make a good addition to homemade granola or veggie burgers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 dark morning miles with the team in 52 minutes. It seemed like we were running faster.

This will be it for the day with a track workout after school and halloween tonight.

PM: A couple miles of walking around the neighborhood eating candy. Abby was some sort of zombie princess and Andy was Chipper Jones. Great fun with the Hartford Street kids and parents.

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Comments
From Josh E on Thu, Oct 31, 2013 at 21:59:22 from 71.213.3.115

That is the perfect neighborhood for halloween.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.002.500.007.00

Seven treadmill miles with 5 X 1/2 mile in 3 minutes.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 miles at Liberty Park with my team minus Kramer plus James Moore. Kramer's on his way to DC for his visit to Georgetown.

Had them do 2.9 tempo miles in the middle and the group ran 17:04. Not bad!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Two easy miles in the snow before I decided to go in, grab a cup of coffee and some of Abby's pumpkin pancakes, and watch the New York Marathon.

More later...

PM: 10 cold, hard, windy, snowy miles up at Jeremy Ranch. Why didn't I just go to Liberty Park? I didn't do the dirt road because it was too muddy and I had about 5 pounds of gunkymud stuck to my shoes after a quarter mile. So I ran the roads of Jeremy Ranch instead.

I did 4 X 300 meters uphill very hard.

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Comments
From Jake K on Sun, Nov 03, 2013 at 16:30:14 from 67.177.11.154

Well, you probably set a record for the latest in the season anyone would ATTEMPT Jeremy Ranch

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Morning run with the team. It seems to be getting colder as we move towards winter. At least we had a little daylight at the end.

PM: No run. Leisurely 2.5 mile walk around the neighborhood after work.

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Comments
From Rob on Mon, Nov 04, 2013 at 07:49:55 from 63.235.131.194

Funny how that works. We can't complain about the weather this fall though, it's been perfect.

The morning light is nice, but at 6:00 last night I was ready for bed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.500.0013.50

AM cross country practice. Seven miles plus some striders. Good times.

PM: Six miles on the treadmill with 5 X 1/2 mile at 5:49 pace.

Good news on the Kramer front. He went on a visit to Georgetown last weekend and they just offered him a FULL scholarship. They said they hand out between one and two of those each year. I'm pretty sure Georgetown is in the $50,000 range annually so this sport can pay off!

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Comments
From Steve on Wed, Nov 06, 2013 at 17:06:32 from 107.1.228.86

I just can't get into morning runs in the cold, dark Fall. Good thing you have a team to run with.

I looked at Moab 55k and it is all on trails that I Jeep on every summer! Awesome trail run. If I do this, I'm doing it for fun. Just a long trail jog.

From Steve on Wed, Nov 06, 2013 at 17:08:29 from 107.1.228.86

Gemini Bridges to Poison Spider Mesa, one of my favorite trail systems down there.

From Jake K on Wed, Nov 06, 2013 at 20:56:16 from 67.177.11.154

That's some good news.

$62,000 annually according to what I just looked up. That makes a few morning runs worth it.

From Jason D on Thu, Nov 07, 2013 at 09:07:58 from 128.210.82.162

Good for him! Depending on what he studies $40,000-$60,000+ (for the lowly liberal arts/for business and sciences). A quality education is fantastic, doing so as debt free as possible is pretty rare, and from my corner EXTREMELY suggested.

From RileyCook on Thu, Nov 07, 2013 at 09:32:34 from 208.54.5.145

That's awesome Rob! What other schools is he visiting? Or is Georgetown the way he's headed?

From Andrea on Thu, Nov 07, 2013 at 13:30:30 from 70.208.8.109

Chances he will go there?

From Bret on Thu, Nov 07, 2013 at 14:48:58 from 216.234.133.229

That's great news for Kramer!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: 6.25 miles. Becomming our standard Alta XC morning run.

Kramer update to some questions and comments from Jake, Andrea, Riley, Bret etc...

Kramer really enjoyed his visit last weekend at Georgetown. He liked the team atmosphere, coaches, and location a lot. And it's Georgetown. 

He had a visit scheduled this weekend at Wisconsin but the Wisconsin coaches cancelled on him saying they had to go out of town to "watch some meets". Not sure what's going on with that.

So he's going to the Air Force Academy tomorrow through Sunday. Coach Juli Benson (Henner back in the day) is really impressive, 1996 Olympian in the 1500, and a great coach of the future in my opinion, is working hard on him. Air Force is, of course, free to all.

The BYU visit a couple weeks ago went great but they aren't trying very hard and seem to assume that he's going there because he's LDS and from Utah and they have a great program. They did not offer him a full scholarship despite his state championship, foot locker finalist, and 4:14 as a Junior.

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