Rob Murphy

Salt Lake Track Club Winter 5k

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Location:

Salt Lake City,

Member Since:

Feb 11, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

I had some success in high school and college. Winner 1985 Rod Dixon Run 

Had a fair amount of success as a Masters runner for most of my 40s. 

Short-Term Running Goals:

Have fun with running, explore more trails, stay healthy.

Long-Term Running Goals:

Keep running and racing consistently for as long as I can. Find what is sustainable for me over the long run.

Personal:

I teach AP European History and other courses at Alta High School. I coached the track and cross country teams at Alta for 16 years.

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

Click to donate
to Ukraine's Armed Forces
Miles:This week: 6.50 Month: 52.75 Year: 1426.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2496.8038.4089.2521.712646.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

I thought I would meet Fritz, Jon Kotter, and some others on the JRP this morning but apparently I got the time or location wrong. Ran a 2 mile out and back to see if anyone else showed up. Nope. Went home.

Heading out for a longer run now.

10 miles in 1:14 around Sugar House. Followed by a hearty bowl of oarmeal.

Localeur, America's best travel web site, released their I Phone app yesterday. It's free.

Localeur is now in Austin, Houston, New York, Los Angeles, and San Francisco. 25 more cities to come in 2014.

Just corrected all four typos. Maybe a record.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Jan 01, 2014 at 10:21:29 from 107.203.52.135

Happy New Year, Rob.

From Jake K on Wed, Jan 01, 2014 at 11:51:18 from 67.177.11.154

mmmm, oaRmeal

Localeur is a great app. my new years resolution is to add it to my phone. i should be able to get that done tonight and then cruise aimlessly for the next 364 days.

From Josh E on Wed, Jan 01, 2014 at 12:01:12 from 75.162.251.201

Happy new year Rob. Sorry we missed you. We were at 12600 and JRP at 8:30...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: No morning run or workout today. Instead I walked to Dunkin Donuts with Andy and we each got a glazed donut and I got a cup of coffee and we talked about what it would be like to have sticks for hands instead of actual hands. So, 2.5 miles of walking, donuts, and great conversation.

Going to give my oldish bones a break from running today. Maybe some eliptickling or stair mastering at the gym later? Maybe a complete rest day as well.

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

16.25 miles circling and circling and circling Sugar House Park. Two hours, four minutes.

I have to reccomend a book. Elite Minds: Creating the Competative Advantage by Dr. Stan Beecham. I think it's the motivational sports psychology book I've always been looking for as a runner and a coach.

I'm going to be quoting from this book a lot in the coming days...

Every now and then, I hear someone talking about a backup plan, a "Plan B". The backup plan is what you do if the primary plan, Plan A, doesn't work out. When we create a Plan B, it's not so much of a safety net, but a noose. It's a great way to sabotage yourself. Anyone with a Plan B is not totally committed to Plan A. They are hedging their bets. People with a Plan B are planning to fail - they just don't know it yet.

Kill Plan B or it will kill you!

PM: 1.25 warm-up miles and weights. Did some squats.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, Jan 03, 2014 at 13:01:44 from 216.234.133.229

Clockwise or counterclockwise circles. (just curious).

From Rob Murphy on Fri, Jan 03, 2014 at 13:07:36 from 24.10.249.34

Always clockwise which is against the one-way traffic flow.

From Jake K on Fri, Jan 03, 2014 at 14:04:51 from 199.190.170.21

Sounds like an interesting book. I have a couple others ahad of it in my lineup, but plan to get to it at some point based on your recommendation.

Re: that quote.. I get what he's saying, but when it comes to endurance events (ie. marathon), I wholeheartedly disagree. My worst two marathons, by far, were the ones where I only had a Plan A and no Plan B.

In the big picture of training and racing - of course you need to fully commit to get the best out of yourself. But is having a backup plan in a race really planning to fail? That sounds a lot like the totally extreme thinking that sells magazines and books.

From Rob Murphy on Fri, Jan 03, 2014 at 14:50:04 from 24.10.249.34

Plan A - Succeed a lot.

Plan B - Succeed a little bit.

That's what he means I think. There's quite a bit of info before and after the quote that qualifies things.

From Jake K on Fri, Jan 03, 2014 at 15:02:06 from 199.190.170.21

Makes sense. I'm sure in context it reads differently.

My point was - if you don't break 2:18, try to break 2:20, don't throw in the towel and jog in at 2:30. So, that's basically what he is saying too.

From Rob Murphy on Fri, Jan 03, 2014 at 15:22:47 from 24.10.249.34

He wasn't talking about time goals in a specific race. He was talking about where you want to get in life. The author is a sports psychologist who has become popular with runners, but he also has clients in other sports and in business.

I avoid this by not even having a Plan A! That way I'm never disappointed.

From dugco on Fri, Jan 03, 2014 at 15:30:18 from 68.35.217.251

Dadgummit, Rob - no Plan A, B or Z in the first place was gonna be my comment! Although as Jake says, if your "plan" is to run x time and you realize it aint hapnin, don't jump off a cliff... x plus a bit is still a fine accomplishment. [off to dream of "throwing in the towel and jogging in at 2:30" for my next marathon]

From Rob Murphy on Fri, Jan 03, 2014 at 15:59:41 from 24.10.249.34

I'm with you Doug. Jake is a bit of an elitist. Doesn't realize how he hurts the feelings of us slow plodders.

From Jake K on Fri, Jan 03, 2014 at 16:19:32 from 67.128.146.20

It definitely reads differently in that context - bigger picture thinking. And in that case, I agree with how it's written and the point he's making.

From Rob Murphy on Fri, Jan 03, 2014 at 16:43:06 from 24.10.249.34

I'm kidding Jake. See what happens when I leave out the "emoticons"? :-)

From Laputka on Fri, Jan 03, 2014 at 18:09:17 from 71.199.1.12

I read it the same way Jake did. For I while, I felt like a total failure for usually having an A,B and C goal.

From Jon on Sat, Jan 04, 2014 at 16:24:54 from 107.203.52.135

I had the same thought as the others- for races, multiple goals = good (if you always achieve your Goal A in race, you aren't running hard enough). For long term life goals, 1 goal can be good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Set my new Stair Master record. 520 floors in one hour. Why the stair master you ask? Because I can't run everyday without getting injured or achy.

More from Elite Minds...

Expectation dictates performance. Everyone wants to win, but only a few expect to win.

You've got to get rid of the excuses. They are not your friend and not your path to success. Excuses are the damn boogeyman, stalking you, and hiding under the bed so that you pull the covers up over your face.

The worst advice you can give someone who is trying to be sucessful is to be careful. It decreases productivity and risk taking and deters performance.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Holt on Sat, Jan 04, 2014 at 16:20:12 from 67.2.225.235

I just saw that you're reading elite minds. I got a copy to all my runners and am reading it my third time. Awesome stuff. But I have avoided bringing it up because I am sick of Logan copying everything I do with my team and then using it to kick my butt!

From Jon on Sat, Jan 04, 2014 at 16:23:31 from 107.203.52.135

"Everyone wants to win, but only a few expect to win." Very true. I've won some races primarily because I was determined to (although I rarely have that determination if I know I didn't put in the training).

From Christie on Sat, Jan 04, 2014 at 17:46:55 from 66.111.126.9

I have this book coming because of you. Also, thanks for that core routine you posted the other day.

From Rob Murphy on Sat, Jan 04, 2014 at 18:39:28 from 24.10.249.34

That's a brutal and humbling core routine isn't it Christie? It's getting easier for me though with doing it 3-4 days/week.

One thing I always tell my runners Jon is that you can't just be confident. You have to earn the right to be confident.

From Matt Poulsen on Sat, Jan 04, 2014 at 22:12:36 from 174.52.216.185

Great quote!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.002.007.25

No morning run today. Saw Joah off pretty early and then the kids and I picked up Ann from work and we had a great breakfast at Ruth's.

I read this obituary in the Salt Lake Tribune. One thing Utah newspaper's have is great obituaries. Way more detailed than what you find most places - almost mini-biographies sometimes. Anyway, this H. Rush Spedden fellow lived an amazing life.

Another great web site and tribute.

I invented a new workout today that I am going to cryptically call the "H-Fartlek"

Core workout after.

After a 1 mile warm-up with Andy on his scooter, I did 45 minutes of H-Fartlek.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Jan 05, 2014 at 16:16:42 from 67.177.11.154

Andy and his scooter could be a big training performance enhancer for you this year.

From Jason D on Sun, Jan 05, 2014 at 17:37:41 from 24.1.80.94

When will the workout be revealed?

From emruns on Mon, Jan 06, 2014 at 13:16:47 from 67.186.252.90

I read the obituaries, too. The history nut in me loves them. Ordinary people lead such extraordinary lives!

From Steve on Fri, Jan 10, 2014 at 12:26:25 from 66.87.113.51

BTW, the Wild Old Bunch is one of the pictures above the bar at the Alta Peruvian Lodge.

From Rob Murphy on Fri, Jan 10, 2014 at 12:45:13 from 163.248.33.220

When were you at the bar at the Peruvian?

From Steve on Fri, Jan 10, 2014 at 12:53:36 from 66.87.113.51

Your kids took me up there to show me the boar's head.

From Neasts on Fri, Jan 10, 2014 at 13:19:08 from 71.213.44.145

I also read the obituaries. So much to learn and be inspired by. My favorite line from the one you shared: "His family has fond memories of driving around the country learning of the flow of history both in geological and human terms." What a gift to give his children.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight easy miles around Alta High School plus Jay Johnson's core routine with my runners. Listening to them whine about it the whole time was funny. And sad.

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

Post lunch: 2 mile walk/jog

Nine miles at the Oval with my team plus some drills and striders. Ran into Corbin Talley with his Davis team and ran with him a bit. 

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

Tired today. Questioning my purpose. Sometimes teaching/coaching can wear a person down.

It will pass though.

PM: Ran an easy 2 on the treadmill and then did a hard strength/core workout.

Took Jake's hot tub advice after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Jan 08, 2014 at 09:51:52 from 199.190.170.28

Just send all the kids (not just the runners, the regular students too) out for a gully long run while you hit the hot tub. That'll reset the system.

From Bret on Wed, Jan 08, 2014 at 14:18:22 from 216.234.133.229

So I went for a Run...by Mark Remy

I was angry, so I went for a run. And things got better.

I was confused, so I went for a run. And things got better.

I was exhausted, so I went for a run. And things got better.

I was lost, unsure, empty, afraid. Certain that whatever was left of my sanity had snapped, had come untethered and floated away, to a place so high and remote that I would never see it again, and that even if I did, I wouldn't recognize it.

So I went for a run. And things got better.

I felt like things could not possibly get worse, so I went for a run. And things got better.

(Another time, I felt like things could not get much better. I went for a run. Things got much better.)

After enough miles, over enough runs and enough years, I realized: No matter what, no matter when, or where, or why, I can find my shoes and go for a run and things will get better.

And that realization? Just knowing that?

It made things better.

From Rob Murphy on Wed, Jan 08, 2014 at 14:27:05 from 163.248.33.220

Thanks Bret. I should be able to get one in this afternoon!

From jtshad on Wed, Jan 08, 2014 at 14:29:08 from 141.221.191.225

Hang in there, it doesn't just happen to teachers/coaches.

Bret, nice poem.

From the book of Romans 5: 3 And not only that, but we[d] also boast in our sufferings, knowing that suffering produces endurance, 4 and endurance produces character, and character produces hope, 5 and hope does not disappoint us, because God’s love has been poured into our hearts through the Holy Spirit that has been given to us.

From Rob Murphy on Wed, Jan 08, 2014 at 19:30:03 from 24.10.249.34

Thanks Jeff. That's why I like this blog so much.

From Jon on Wed, Jan 08, 2014 at 19:46:44 from 107.203.52.135

Yes, hang in there, Rob. Sometimes we just need to get by and wait for things to improve. Running helps.

From Steve on Wed, Jan 08, 2014 at 23:04:40 from 66.87.112.46

You just need a good slap.

A R2R2R could do it too.

Miss you guys!

From Blake Bennion on Wed, Jan 08, 2014 at 23:15:56 from 66.29.190.63

Thanks for coaching us!!! We couldn't have a better Coach!

From Ashton Arndt on Thu, Jan 09, 2014 at 09:56:18 from 163.248.33.220

Blake is right! As your runners we couldn't ask for a better coach. You however have the right to ask for more commitment from certain members of the team.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Post Lunch: 8 miles - 60 minutes - stinging pellet snow - wind - cold.

Maybe more later. METT-T dependent.

Had to say good-bye to one of my favorite students today, a young lady named Savannah Keys. She's moving to Nashville to become a country music star. She's really good and is already signed to a label. So all you country fans should look out for her.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Thu, Jan 09, 2014 at 14:49:54 from 68.35.217.251

OK, Rob, I will try to refrain from complaining about running in sub-40 degree weather [dugco quietly straps on tights, three long sleeve shirts, full-face ski mask, and gloves to prep for 36 degree run]

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

One mile warm-up jog up to Highland High.

Met Jake, Fritz, Nate, Collin, and Josh and did the standard Saturday morning tour of Holladay and Millcreek. I ran well most of the way until my right knee and hamstring started acting up a bit and so I had to back off some.

16 miles in 1:53:50. A pretty solid aerobic effort for me.

PM: One mile jog. Not sure why.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Sat, Jan 11, 2014 at 11:57:29 from 66.29.190.63

Sorry, I was late and missed everyone.

I just did 10.5 around highland/sugarhouse park

From Rob Murphy on Sat, Jan 11, 2014 at 12:05:53 from 24.10.249.34

I'm sorry too Blake. I got everyone to wait until about 9:02. Perfect run for you though.

From Jake K on Sat, Jan 11, 2014 at 12:34:16 from 67.177.11.154

Good run today Rob! You looked sharp in that singlet.

I figured you would find your way back at the very end :-)

From Jake K on Sat, Jan 11, 2014 at 12:35:03 from 67.177.11.154

http://goo.gl/pe4RIf

From Blake Bennion on Sat, Jan 11, 2014 at 14:55:46 from 66.29.190.63

Thanks coach, and that's ok, it definitely felt great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took a day off.

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

11.25 miles in 1:25. I'm working on running at faster than 8 minute pace on some of my runs. Crazy, I know.

I wore shorts.

Great news! I signed a contract today with my new sponsor, The Blue Plate Diner, in Salt Lake. They will give me a half price omelette and cup of coffee every time I complete a race if I bring ten other runners in with me. I'm excited to have my achievements recognized in this way.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, Jan 13, 2014 at 20:08:17 from 107.203.52.135

So did I.

From Jake K on Mon, Jan 13, 2014 at 20:56:10 from 67.177.11.154

I really, really can't wait to see the uniform.

Do you have to take hard boiled eggs instead of gels during marathons now?

From Rob Murphy on Tue, Jan 14, 2014 at 08:02:12 from 163.248.33.220

The singlet will involve bacon and eggs and johnny Cash.

From Jake K on Tue, Jan 14, 2014 at 10:20:19 from 159.212.71.69

get "CASH" printed on the back of your singlet, like an NBA jersey

From Andrea on Tue, Jan 14, 2014 at 10:43:18 from 72.37.171.52

Are you sure this is not just a coupon?

From Rob Murphy on Tue, Jan 14, 2014 at 13:01:39 from 163.248.33.220

It's a SPONSORSHIP Andrea. All elite runners have them.

From Andrea on Tue, Jan 14, 2014 at 13:19:08 from 70.208.26.170

Hmm...I'm not convinced. Seems like they are just using you for ridiculously cheap advertising.

From Rob Murphy on Tue, Jan 14, 2014 at 14:45:21 from 163.248.33.220

Cheap???? Those omelets can cost $9.00. That's a $4.50 value.

From Jason D on Tue, Jan 14, 2014 at 22:16:57 from 24.1.80.94

Please put me down for the salmon Blue Plates Benedict sans tomato add avocado and I will be there in the morning.

From Steve on Tue, Jan 14, 2014 at 23:59:01 from 66.87.66.244

Do they need a dessert sponsor? I could use half off on that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven easy miles at the Oval. Followed it up with a good core workout, some push-ups, and lunges.

Taking Andy to his first Cub Scout meeting tonight. He wants to be a Cub Scout. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Jan 14, 2014 at 20:25:50 from 67.177.11.154

speaking of cubs...

http://goo.gl/qwbNuK

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. Last day of the quarter. Had to finish grades.

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 including 8 Flying 40s on the track plus a hard 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
12.000.000.000.0012.00

Ahhh, a three day weekend!

I'll be spending it shuttling between the track meet at BYU on Saturday, and Abby's three day long swim meet where I have to work as a timer.

PM: 12 treadmill miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sat, Jan 18, 2014 at 06:20:54 from 66.87.113.84

Wish I could catch that meet. Heading to work today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.002.008.25

60 minutes of H-Fartlek. Started the hard efforts about 2 miles in.

Jay Johnson's Core H routine, lunges, push-ups.

A special shout out to one of my favorite runners, Blake Bennion, for his excellent triple at the BYU indoor meet today. I will extend to Blake my highest compliment, he's a runner!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Sat, Jan 18, 2014 at 18:44:39 from 66.29.190.63

Thank you Coach! It means a lot! I am glad I stayed for all of the races, they were a lot of fun and I learned from them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

5.25 super easy miles. I thought I would go longer, but it dawned on me that I don't have to work tomorrow so I can get a long run in then.

Leaving me time for Meet The Press, church, and football.

Sad to see Chris Chataway died today at 85. Chataway was the cigarette smoking training partner of Roger Bannister and former world recoord holder in the 5000 meters himself. I'm impressed with anyone who smokes a pack a day and still runs a 13:51 5k in the 1950s.

Chataway was also a successful politician and Conservative Member of Parliament. He retired from running at age 25. On a lark, at age 73, he ran a 22 minute 5k. 

I love the following quote from the London Telegraph about his world record kk's...

"On the back of a mere 25 training miles per week, plus nicotene, it was damned hard and painful work"

PM: Walk/jogged to the gym and back. Lifting and plyos at the gym.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Christie on Sun, Jan 19, 2014 at 13:14:03 from 74.213.202.246

I finally started that book you recommended. Loving it so far!

From Jake K on Mon, Jan 20, 2014 at 16:50:42 from 199.190.170.28

How great would it have been for the cigarette industry if Rupp lit one up for the Flotrack cameras after his 13:01 last week? Or would that be poor form, since it was indoors and would expose people to secondhand smoke?

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

No running yesterday and maybe today as well. Family and work stuff plus little motivation. Maybe late tonight though.

Got this link from letsrun on some more great thoughts on Chris Chataway.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Wed, Jan 22, 2014 at 09:41:37 from 64.134.146.56

Chattaway is amazing. Lots of folks in history are known for the offices they held. That's where their fame comes from. He simply bulldozed through life chasing only what his character said, picking up recognition as a side thing along the way. My favorite quote of his, "In running it's not the statistics that matter, its the stories".

Had three wives too so he must have been a good bloke.

From Rob Murphy on Wed, Jan 22, 2014 at 16:52:40 from 163.248.33.220

Thems some good thoughts Steve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 miles in the early AM around Sugarhouse. At work until 8 PM tonight, so maybe my only 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
4.500.002.500.007.00

I figured out how I might get a run in today. Andy has to have his Pinewood Derby car made by tomorrow. I delegated the assignment to my runners, Eagle Scouts all. So Andy is going to come to Alta after he gets out of school and my runners will take him over to Kramer's house where they will all collaborate on the car. While they are building the car, I will run.

PM: Seven miles on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Jan 23, 2014 at 20:37:20 from 67.177.11.154

Did they come through on the derby car?

From Rob Murphy on Thu, Jan 23, 2014 at 21:28:35 from 24.10.249.34

It's a mighty fine car Jake. A good thing too since I'm not the most handy guy with tools and building stuff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy five plus some striders.

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) 00:17:54
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.003.117.36

Good race for me today despite the fact that EVERY masters runner in Utah beat me. Here is a list of the over 40 runners who finished ahead of me...

Dennis S, Sasha, Steve Anderson, Walter, Taha, Steve Ashbaker, Bill Cobler and maybe more.

But I'm still happy with the way I raced. My splits were consistent right at about 5:45/mile the whole way and I'm usually happy when I break 18 minutes for a 5k on a legit course.

Here's my history with this race...

2005 - 18:54

2006 - 18:13 (won masters)

2007 - 18:27 

2009 - 18:03 (won masters)

2010 - 17:51 (won masters)

2012 - 17:27 (won masters)

2013 - 18:22

2014 - 17:54

PM: One hour if intense trampolining plus a core workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Jan 25, 2014 at 12:55:17 from 67.177.11.154

Good run Rob! Sorry your streak against Braydon finally ended.

From allie on Sat, Jan 25, 2014 at 13:09:34 from 174.27.255.112

crazy masters! nice race, rob.

From Kass on Sat, Jan 25, 2014 at 13:31:37 from 155.97.240.30

Solid race today. Nice pacing! That really helped me!

From Bret on Sat, Jan 25, 2014 at 14:27:52 from 72.91.143.44

Nice race Rob!

From jtshad on Sat, Jan 25, 2014 at 14:56:33 from 69.20.183.178

Solid time, good job.

From RileyCook on Sat, Jan 25, 2014 at 16:22:29 from 73.52.134.194

This race was just stacked everywhere, open and master's. It's fun when that many great runners come out. Nice work and that's a great time. You gotta love that you're a minute faster still than 2005.

From Laputka on Sat, Jan 25, 2014 at 17:26:57 from 71.199.1.12

50 years old and setting a course PR where you have an eight year history. Color me impressed. Congratulations!

From Josh E on Sat, Jan 25, 2014 at 17:53:19 from 75.162.251.201

You are aging gracefully. And not slowing down. Nice seeing you today.

From Matt Poulsen on Sat, Jan 25, 2014 at 19:07:59 from 50.168.224.197

Great job today, Rob! You are clearly fit right now! Keep it up!

From Jason D on Sat, Jan 25, 2014 at 21:03:33 from 24.1.80.94

Good running, Rob. Reading the reports and reports of reports, it sounds like there was some serious racing going on today.

From scottkeate on Sun, Jan 26, 2014 at 00:19:24 from 98.202.116.66

Rob, it was great to see you today as always. It was a deep masters field--a lot of fast dudes running well these days. Keep showing up and throwing it down like you did today--it's inspiring to me :-)

From Steve on Sun, Jan 26, 2014 at 14:00:38 from 66.87.112.213

Not a bad race.

From Rob Murphy on Sun, Jan 26, 2014 at 17:16:23 from 24.10.249.34

I don't remember signing a waiver for that Steve. You will be hearing from my attorney.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

My ankle hurt today. Started out with one mile on the treadmill but it hurt too much so I went over and did seven miles of elipticalling. Hopefully it's just a temporary thing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sun, Jan 26, 2014 at 18:04:03 from 66.87.112.31

Hope it's not that one bad landing from basketball

From Justin on Mon, Jan 27, 2014 at 07:27:48 from 69.20.183.178

Hope it feels better soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today. Sore achilles. :(

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Jan 28, 2014 at 09:59:08 from 199.190.170.28

Eccentric calf dips.

Must have been the rolling terrain of that 5K.

From Rob Murphy on Tue, Jan 28, 2014 at 10:19:12 from 163.248.33.220

I think it was the trampoline park I went to Saturday afternoon. Not real bright.

From Jake K on Tue, Jan 28, 2014 at 10:22:04 from 199.190.170.28

Yeah I remember Salazar telling Rupp he had to take a few days off from trampoline parks before that 8:07 2-mile.

From Rob Murphy on Tue, Jan 28, 2014 at 10:32:18 from 163.248.33.220

Rupp could probably get away with it because he's a youngster. I have old, brittle tendons.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Took it easy today.

5.5 easy miles on the treadmill and then two more, fairly hard, on the stair master. Achilles felt ok, but I didn't feel like pushing it.

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

Treadmill progression rum. Started at 7:30 pace and worked up to 6:10.

All I had time for. 9th grade orientation at school until 8 PM.

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

AM: 4.25 slushy miles around the neighborhood after walking Andy to school.

PM: 6.25 on the treadmill. Struggled. Getting sick, scratchy throat, gunk in my lungs.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Jan 30, 2014 at 20:54:10 from 67.177.11.154

It's the wet, clean air. Does ya in every time.

From Rob on Fri, Jan 31, 2014 at 13:19:03 from 206.81.136.61

Unfortunately welcome to the sick club. I had it a few weeks ago hopefully it doesn't hit you as hard as it hit me.

From Steve on Fri, Jan 31, 2014 at 22:27:33 from 66.87.79.160

Hate that stuff. So hard to shake it off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Spent the day being sick.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Jan 10, 2014 at 19:41:58 from 67.177.11.154

Hey I was just going to tell you a handful of us are meeting same place, same time tomorrow morning. I'm gonna run ~15 easy and then get down to business for the last part.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Eight laps around Sugar House Park plus a little extra. Dunkin Donuts after with the family plus Ashton, Read, and Kramer while watching the snow come down outside.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Feb 01, 2014 at 12:30:26 from 67.177.11.154

That was good timing for you... snow started coming down pretty hard in the last 20 minutes of our run.

From Blake Bennion on Sat, Feb 01, 2014 at 12:44:26 from 66.29.190.63

Sorry, my ankle started hurting during the gully hill sprints and my dad said I shouldn't run today. It is feeling better today and swelling has gone down but I think I will just do a 60 minute bike ride, or probably an 80 minute one. I want it to be completely better by Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Easy run...

I've got the Broncos 27-20.

Revised prediction....

Seahawks 58-0

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Feb 02, 2014 at 16:17:47 from 65.130.189.75

seahawks 32-30 (they will win with a safety as time expires -- giant sack on mr. manning).

From Jake K on Sun, Feb 02, 2014 at 17:17:07 from 67.177.11.154

I bet there will be a safety on the first play.

From Rob Murphy on Sun, Feb 02, 2014 at 18:31:51 from 24.10.249.34

I just revised my prediction.

From Jake K on Mon, Feb 03, 2014 at 20:15:00 from 67.177.11.154

Prediction #2 was on the money!

From Fritz on Mon, Feb 03, 2014 at 21:17:13 from 98.202.9.237

Denver's 8 points was just about 3 standard deviations away from their average score for the year of 36.8. Nobody saw that coming.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 on the treadmill including 3 miles in 18 minutes. Came home to two sick 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
9.000.000.000.009.00

Nine mile progression run on the track at the Oval. Started out very slow and then progressed to slow by the end of the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Easy mental health run in the afternoon. Tried to focus my thoughts on some goals and plans for the upcoming year. Decided that I would start training for something tomorrow morning.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Feb 06, 2014 at 09:46:46 from 159.212.71.69

I hope "training for something" isn't correlated w/ the e-mail you sent about the foam run!!!

From Rob Murphy on Thu, Feb 06, 2014 at 12:42:06 from 163.248.33.220

No it doesn't Jake. But I do need something to take seriously.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.000.0013.00

AM: Best Buy loop. Awesome!

PM: 6.5 treadmill miles with a couple up tempo miles. After that, I went to Abby's swim practice and watched her for a while. When we god home, Ann had a huge pot of chili ready which was great because I was starved after my first double in a few decades. So I had chili and a cold Sierra Nevada Pale Ale for dinner.

You know who else likes chili and beer? Quenton Cassidy.

Speaking of that, I'm going to try and get in touch with Mr. Parker and try to convince him to write another book. I want him to bring Quenton into the present struggling with advancing age and decrepitude.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Feb 06, 2014 at 12:34:37 from 159.212.71.69

The (concrete) Magnolia Road of East Sandy

From Rob Murphy on Thu, Feb 06, 2014 at 15:07:12 from 163.248.33.220

I plan to relocate to Nederland, Colorado this summer so I can run Magnolia every day.

From Bret on Fri, Feb 07, 2014 at 12:55:53 from 216.234.133.229

The Tarahumara runners like chili and beer too. hmmm...Coincidence?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.504.00

Four treadmill miles. Hot tub after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Mon, Feb 10, 2014 at 13:54:37 from 72.37.171.52

What's your opinion on this progression for high school runners? Is this a similar approach that you take with your kids?

http://www.runningwritings.com/2014/02/yearly-progression-in-training-for-high.html

Race: Salty 5k Time Trial (3.11 Miles) 00:17:38
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.003.110.007.21

Ran the SLTC 10K today and forgot to bring money to the race to register so I had to bandit.

Decided to take advantage of the nice tailwind going out to see if I could run the first 5k faster than I did two weeks ago. Then I jogged back to the finish.

Enjoyed a cup of coffee with Steve Ashbaker after while we talked about training, racing, and getting old.

I finished Seth Davis's big new biography of UCLA basketball coach John Wooden today. I've been a Wooden fan since I was a kid. It was a very compelling read. Wooden was born in 1910 and died in 2010 just a few mnths shy of 100 so the story included the sweep of an entire century. I reccomend it to anyone interested in basketball, coaching, or leadership.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From CollinAnderson on Sat, Feb 08, 2014 at 13:28:41 from 70.196.198.23

Basically, coffee is the healthiest thing ever. Haha. Nice time trial today!

From allie on Sat, Feb 08, 2014 at 14:38:48 from 65.130.189.75

good call on a hard 5k and then jogging it in. once i went around that cone and felt the wind i just wanted to collapse to the ground. nice 5k time.

From Matt Poulsen on Sat, Feb 08, 2014 at 15:13:35 from 50.168.224.197

Nice 5k, Rob!! I didn't know you had forgotten money for the 10k -- I would have spotted you :)

From Jake K on Sat, Feb 08, 2014 at 15:46:18 from 67.177.11.154

You did what every winter series runner has always wanted to do!

I still say they should just run the 15K as a P2P to the airport.

From Rob Murphy on Sat, Feb 08, 2014 at 16:07:48 from 24.10.249.34

Thanks for making me feel like I accomplished something meaningful Jake!

From Glory in the long run on Sat, Feb 08, 2014 at 18:09:01 from 174.23.179.128

Wait, so if you jogged back why didn't I pass you? Oh yeah, cause your fast even when you jog. Forgot about that.

I've been a fan of Wooden for awhile, would love that book.

I'd recommend Bowerman's biography, especially as a runner, but the man coached Olympians and was a Renaissance guy.

From Josh E on Sat, Feb 08, 2014 at 23:19:13 from 75.162.251.201

Good strategy of not reporting that latter half. I should've thought of that.

From RileyCook on Sun, Feb 09, 2014 at 09:15:44 from 73.52.134.194

I like it. We all should've just rode the tailwind for a fast 5k and called it a day! See, you masters runners have all the wisdom! Nice work Rob. It was good to see you.

From Laputka on Sun, Feb 09, 2014 at 14:31:20 from 71.199.1.12

That's it, I'm going to forget my money for the 15K. I like the way you think. Now I know why I took 4th instead of 5th.

From Steve on Mon, Feb 10, 2014 at 22:27:09 from 66.87.120.53

Geez...

From Jason D on Tue, Feb 11, 2014 at 17:02:25 from 24.1.80.94

Nice race, Rob. I've always wanted to bandit a race but my "ironclad" ethics keep me from doing it. Of course it is about as harmful as writing in a library book, but I try not to do that either.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned and unwanted off day.

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

10.25 mile treadmill run. Kept it at about 7:20 pace most of the way. That's the type of run I've been avoiding lately - the medium long, medium tempo run that I get so much out of. Time and wimpiness have been conspiring against me.

I'm going to have to come to terms with the 4:30 to 5:00 am runs that I hate so much. It's kind of a trade-off between good health and fast race times. Or I could get a job closer to home or one that I don't have to be at at 7 am. 

Two Olympic thoughts. Why isn't cross country running an Olympic sport? Why is there no running version of the biathalon? 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From SpencerSimpson on Mon, Feb 10, 2014 at 18:36:32 from 63.82.19.2

seriously, I understand completely the mindset on waking up. Its been difficult for me also, but it sure is fun when its 6:30 am and you have already kicked butt for the day. Again, I empathize here. I think we are not normal at all to wake up at 4:15am to go run at 5am. Seriously, who does this ;)! #makeithappen...

From Rob Murphy on Mon, Feb 10, 2014 at 19:51:25 from 24.10.249.34

Great thoughts Spencer. I'll ponder them when my alarm goes off tomorrow morning.

From Jon on Mon, Feb 10, 2014 at 20:28:59 from 107.203.52.135

I'd be in favor of both events. Plus a 50 mile ultra.

Yes, 4:30 runs stink. Character building.

From Rob Murphy on Mon, Feb 10, 2014 at 21:40:13 from 24.10.249.34

Thanks for not saying character revealing Jon.

From SpencerSimpson on Mon, Feb 10, 2014 at 21:47:30 from 166.137.209.31

Hopefully we wake up at the same time and both laugh as we say "who does this?!":) good times for the best to come. My character is shot. I'm gonna run on some other life prinicple.

From jtshad on Tue, Feb 11, 2014 at 07:50:47 from 69.20.183.178

There is an international competition for a running biathlon (world meets included) just not at the Olympics. My buddy Pat traveled to Russia a few years ago to compete in the World championships for the USA team.

From Jake K on Tue, Feb 11, 2014 at 13:29:10 from 159.212.71.199

Team XC should be added back to the summer games, like it used to be. Run it on the first day of the games, then move both marathons to the very end (instead of just the mens).

Also, short track speedskating. I don't get it... move it to the big track, and put 12 skaters on the line at once. Now THAT'S a race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy six.

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 on the treadmill. Avereged 6:50.

Spent too much time today following the Facebook discussion related to Steve and Walter's plans to once again host a group R2R2R run in the Grand Canyon over Memorial Day weekend. As someone who's done this run a couple times (see my blog photo) with people on both sides of the issue, I found the debate interesting to say the least. I'll sum up the position of both sides as succinctly as I can...

Pro Large Group R2R2R argument - I want to do this. It's stunningy beautiful. It gives me a feeling of accomplishment. It's not really that risky. The National Parks belong to me and are there for my enjoyment. It's epic and there are no limits to my epicness. People have been wrong about me before. A guy died 3000 years ago running a marathon in Greece so should we all stop running marathons? It's selfish and elitist to keep these things small.

Anti Large Group R2R2R argument - It's too risky. It's too hot. Too many inexperienced runners. Large numbers exponentially increase the risk of something bad happening to somebody in the group. NPS hostility to risky group events might lead to an outright ban and ruin it for everyone. You could get sued. You could go to jail. Someone could die.

That's about it. I won't be doing it because it's too close to another race I am taking seriously and I don't recover as fast as a lot of people on this blog. Also, I hate large groups being basically an introvert. And, I'm the only person in North America who wasn't invited.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Feb 12, 2014 at 19:58:56 from 67.177.11.154

Epic blog entry, Bro (that's "Rob" w/ the letter re-arranged but more reflective of your personal epicness).

From Rob Murphy on Wed, Feb 12, 2014 at 20:05:37 from 24.10.249.34

Epic does not equal treadmill runs everyday while watching Dr. Phil at the gym.

From Holt on Wed, Feb 12, 2014 at 20:53:02 from 67.2.234.183

Epic recap... It was a pretty interesting "debate".

From Jon on Thu, Feb 13, 2014 at 09:36:38 from 107.203.52.135

Spot on. If it makes you feel better, I wasn't invited either.

From Steve on Sat, Feb 15, 2014 at 21:32:31 from 66.87.69.100

Not much of a debate, but at least a good look at everyone's views on the subject. One of the good things about that kind of forum is that it's away from the trail. No damage by expression. What I am concerned about is that one of the women who opposed the run called the Park Service, telling them some inexperienced runners were doing a run on a day too warm and with too many, and that the PS needed to do something about it. Of all the stupidity in this event (and there has been plenty) that one is staggering. I still don't get it. I know that person isn't a runner from the blog, isn't even a trail runner as far as I know, but that alone leaves me a bit bewildered. When I read tonight Jon's post above, I felt the same feelings for her reaction. Why would a person take the debate to the PS? Damn!

It's time to lay low. For a while.

From Steve on Sat, Feb 15, 2014 at 21:39:26 from 66.87.69.100

If I have to edit this one more time because of my fat thumb I'm going to scream.

From Rob Murphy on Sat, Feb 15, 2014 at 22:03:52 from 24.10.249.34

I feel your frustration Steve. I think Facebook may have been the wrong way to go about organizing the run.

From Jon on Sun, Feb 16, 2014 at 15:09:48 from 107.203.52.135

I deleted my post above now that everything has calmed down. I've said my opinion (too many times, probably too heated- especially above), exchanged a bit with Steve, and now I'm leaving it for good. Have a good weekend, everyone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Busy upcoming few days. Ann's in Minnesota to be with her mom for her last round of chemo and a conference with her doctor so I'm single parenting. Except for the fact that she left dinners in the fridge for every night she's gone which is awesome!

It's easier now that Abby can watch Andy while I run though.

PM: I got in a 10k on the treadmill while Abby was at swim practice.The gym was an unpleasant madhouse.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Thu, Feb 13, 2014 at 09:28:06 from 63.235.131.194

Wow, that is awesome. we don't even get dinners in the fridge when my wife is home at our house.

Hope your mother in law is OK. Dealing with Cancer sucks. I haven't had anyone real close to me go through it but I've seen how hard it is on other families.

From Rob Murphy on Thu, Feb 13, 2014 at 09:33:21 from 163.248.33.220

Thanks Rob. We're having a borderline epidemic of it in our family now.

From jtshad on Thu, Feb 13, 2014 at 09:57:29 from 141.221.191.225

Hope Anne's mom does well throught the treatments.

Hang in there being a single dad for a few days. Hope the kids are well and school is going ok. You are coaching track again, correct?

I tried calling you week or so ago to say hi. Give me a call when you get a chance.

From Jason D on Thu, Feb 13, 2014 at 10:45:55 from 128.210.82.162

Best wishes to your mother-in-law and your family, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.002.000.0010.00

Treadmill workout.

6 X 1 mile with 1/4 mile jog. 6:39, 6:35, 6:31, 6:27, 6:22, 6:18.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Fri, Feb 14, 2014 at 07:28:43 from 63.235.131.194

Doctor patient confidentiality agreement?

I tried to blog about credit card fraud once but no one seemed interested.

From dugco on Fri, Feb 14, 2014 at 07:59:39 from 68.35.217.251

There is a very narrow frame of reference when doctors start talking about lifesaving cardiothoracic surgery. Runners bring to the table all of their life/work experiences in a relatable, familiar dialect... man, that 10K was a bear! Sure, your bear of a 10K might be ten minutes faster than mine (ok, twenty minutes faster), but we can all relate to the pain, misery and joy of the race and all the prep leading up to it. I must admit that I personally enjoy hearing about lifesaving cardiothoracic surgery, but thats just me.

From Rob on Fri, Feb 14, 2014 at 08:15:58 from 63.235.131.194

I wasn't trying to be smug with my comment. My neighbor is a sports Doctor and I try to get him to talk about work related things all the time and he kind of shuts down. I think Doctors are just trained to not talk about their work too much to avoid saying something they shouldn't.

From steve ash on Fri, Feb 14, 2014 at 08:58:33 from 174.52.100.252

We all have talents and a part to play in life, perhaps some of these people realize this and prefer not to draw attention to themselves. I don't know..

From Jake K on Fri, Feb 14, 2014 at 09:30:53 from 199.190.170.31

HIPAA, PHI, etc. A good doctor isn't going to talk much about what they are doing, especially on a blog. Even in my clinical trials work, I'll talk about what is going on in private conversations, but I'd never write about it on the internet. That would break all sorts of disclosure agreements.

I still think endurance is a great virtue!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

One mile jog to Highland High.

Eleven miles in 1:20 with Jake, Josh, Jon Kotter, Collin, Kramer, and Ashton.

1.25 mile jog back home.

Off to Cub Scout stuff now with Andy.

Here's a pretty cool infographic on the value of sleep. Got it from Jay Johnstons twitter.

Click on it to make it larger.

PM: Two mile walk around the neighborhood after a huge dinner at Ruth's with Abby and Andy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From CollinAnderson on Sat, Feb 15, 2014 at 11:38:33 from 70.208.26.14

Nice to run with you guys today. You didn't seem bugged by any of the pace increases today... got any big races coming up?

From Rob Murphy on Sat, Feb 15, 2014 at 12:04:26 from 24.10.249.34

I was keeping my "bugged" to myself.

No big races until June when I do Grandmas. I might try to find something that fits into my coaching schedule between now and then. Of course there's the 15k next weekend!

From Jake K on Sat, Feb 15, 2014 at 12:22:49 from 67.177.11.154

Nice run today Rob. Have fun at cub scouts.

From SpencerSimpson on Sat, Feb 15, 2014 at 15:37:21 from 198.228.216.31

Great find and read on sleep. I'm a big believer of sleep. Love it. Nice run today.

From Jason D on Sat, Feb 15, 2014 at 20:38:02 from 24.1.80.94

Tiger Woods needs to get more sleep.

I've also been following the Salt Lake City local cuisine via your posts and I have been trying to get a sense of it.

If I am ever in town I will probably have the smoked salmon salad. Of course the amount I already eat I might be the only runner to die of hypertension.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

4 miles of walk/jogging working around parental and spiritual duties. I think I'll give myself credit for 1.5 miles 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
14.000.000.000.0014.00

Happy President's Day! Started it off with Abby making me breakfast. Pancakes with real maple syrup, fruit, and turkey sausage. Heading out for a longish run now...

14 miles in 1:40 at Sugar House Park. Smme of it with Kramer, Braydon, Blake, and Cubby. Dunkin Donuts after - becomming a tradition. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Mon, Feb 17, 2014 at 12:26:10 from 65.130.189.75

a fine way to spend a holiday. abby's breakfast sounds delicious.

From Jake K on Mon, Feb 17, 2014 at 12:58:38 from 67.177.11.154

Happy George W day!

From SpencerSimpson on Mon, Feb 17, 2014 at 17:03:03 from 63.82.19.2

Happy Dictatorship Day to you too! DD becoming a tradition is a good thing fo sho!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Not a big deal run, just getting some miles in today, but I really felt good today. Seven miles plus some fast striders.

Plus Ann made one of my favorite dinners tonight. So life is OK.

PM: Half-hour tickle fight with Andy. Good workout!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Wed, Feb 19, 2014 at 16:07:25 from 66.87.126.188

Now that's a good day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.002.000.009.00

Today I did 5 X 1 mile on the treadmill. Started at 6:30 and worked down to 6:00. Just working in some quality miles without getting all wacko with it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Thu, Feb 20, 2014 at 14:21:55 from 67.161.243.240

Steady State? Wacko=Sub 5/min miles in my book:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four

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

Excellent springtime run in THE GULLY this afternoon. Completely snow free 8.25 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Fri, Feb 21, 2014 at 22:33:45 from 65.130.189.75

i ran there on tuesday and i was surprised that was mostly dry sand -- in february! very little mud, and no remnants of snow or ice. what a great place to run.

i hope you are enjoying a good episode of bb and not at the ER or in a pool.

From Rob Murphy on Fri, Feb 21, 2014 at 22:37:12 from 24.10.249.34

Your blog was hijacked today Allie.

Race: Salt Lake Track Club Winter 15k (9.32 Miles) 00:56:18, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.009.330.0012.58

AM: Easy one mile jog before heading out to the Winter Series 15k. More later...

Good race today. The SLTC 15K is a flat, out and back course. I managed to keep the pace around 5:56 to 6:00 until about 6 miles when I slowed a little bit to about 6:05 for miles 7 and 8. I think I ducked back under 6 minute pace for the last mile with Kassi barreling down on me. Ran with a pretty good pack going out , including James, Steve Ashbaker, Kassi, and a bunch of high school kids. I'm not used to running in a pack and had to work to avoid clipping people's feet . I was mostly by myself on the way back as James pulled ahead and Steve dropped back a little.

I was thrilled to finish "in the money" in the Masters division for the first time in a while (behind Dennis and Sasha) and I appreciate Steve Anderson for running 46 miles in the Grand Canyon yesterday for making that possible.

One more thing. According to Runner's World, my time is an age-graded 49:32. That sounds a lot better. I might start entering all my race times in the "age graded format".

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Feb 22, 2014 at 13:30:42 from 69.20.183.178

Nice race, congrats on a strong run and money finish. You are running strong and consistent.

From Bret on Sat, Feb 22, 2014 at 14:05:44 from 70.209.14.237

Great race Rob - nice splits too!

From Kassi on Sat, Feb 22, 2014 at 14:18:06 from 155.97.240.30

Great race Rob! I was trying to catch back up that last mile but you had a good lead. You definitely ran faster than the 10k a couple weeks ago.a well deserved 3rd place

From Matt Poulsen on Sat, Feb 22, 2014 at 14:31:54 from 50.168.224.197

Nice race, Rob! Looking great!

From Steve on Sat, Feb 22, 2014 at 15:27:36 from 66.87.79.55

Whatever, I wouldn't have ran any faster regardless. That was a good run for you. Time to ramp up for a marathon.

From Jake K on Sat, Feb 22, 2014 at 15:34:35 from 67.177.11.154

Nice run Rob. You need to go for a gully time trial PR soon - you might be able to crack the Alta all-time list!

From Josh E on Sat, Feb 22, 2014 at 19:03:47 from 65.130.223.132

You haven't slowed at all. That's impressive time adjusted- you beat me age graded by more than two minutes (51:49). You were smiling way too much at the end.

From Jason D on Sat, Feb 22, 2014 at 21:39:17 from 24.1.80.94

Nice race, Rob. You aren't ready for age group graded times (to speak from an unearned authoritative position) with two 76 minute half marathon times last year!

From Fritz on Sat, Feb 22, 2014 at 22:31:24 from 98.202.9.237

Nice job Rob. You finished in good company. That time is good by any standard.

From SpencerSimpson on Sat, Feb 22, 2014 at 23:27:11 from 166.137.209.28

49 age graded. Sounds like the cheese I just are from Paris. Nice run brotha. Did you wear the sky's singlet?!;) madeithappen. $$$

From RileyCook on Sun, Feb 23, 2014 at 16:04:43 from 73.52.134.194

Nice race Rob and congrats on the master's podium. I look forward to seeing all your age-graded results!

From steve ash on Sun, Feb 23, 2014 at 16:11:48 from 67.161.243.240

Congratulations Rob, You had a really strong race. Sorry I didn't join ya for the coffee.. I kind of needed the cool down miles first.

From Jon on Sun, Feb 23, 2014 at 16:57:45 from 107.203.52.135

Age graded- love it

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: 3 miles walk with a little jogging. Lots of stretching after. Off to my Sunday School teaching gig now.

PM: 5.25 miles around the neighborhood. Close to 60 and sunny, clean air, perfect.

I'm kind of sore today. Might sit round and read a lot. I ordered The Science of Running  by Steve Magness but it ain't here yet! Looking forward to that one.

PPM: 2 mile walk with Ann. Spent way too much time this afternoon following the USATF women's 3000 debacle.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Josh E on Sun, Feb 23, 2014 at 10:31:22 from 65.130.223.132

I am frightened for those sunday school kids. Prof. Murphy telling it how it is.

From Rob Murphy on Sun, Feb 23, 2014 at 12:24:12 from 24.10.249.34

It was Jesus healing the ten lepers today Josh. But this being the Presbyterian Church, we were cautioned not to say "lepers". Too stigmatized. Instead we said "sick people".

From Jake K on Sun, Feb 23, 2014 at 17:48:45 from 67.177.11.154

Are you teaching regular Sunday school, or AP?

USATF and Nike OP should both be ashamed of themselves. They won't be, though!

From Rob Murphy on Sun, Feb 23, 2014 at 19:05:18 from 24.10.249.34

The more I watch the replay of the race, the more mad I get. Who doesn't get clipped in and indoor race on a banked 200 meter track? Hasay wasn't going anywhere or doing anything. I really hope she backs out. This could really blow up in USATF's face big time.

From Jake K on Sun, Feb 23, 2014 at 19:23:18 from 67.177.11.154

I actually feel bad for Hasay... she's in a tough spot now. I doubt she had anything to do w/ the protests and appeals. AlSal appears to be on a rampage - I mean c'mon, why get Bumbi DQ'd? For making a nation champs race honest? God forbid!!

From Rob Murphy on Sun, Feb 23, 2014 at 19:26:19 from 24.10.249.34

I agree with you 100% on Hasay. She's definitely between a rock and a hard place. Hopefully this will force Salazar to take stock of his own ego.

I crack myself up!

From Jake K on Sun, Feb 23, 2014 at 19:27:20 from 67.177.11.154

What do you think Lagat's last lap was worth, age-graded? 21.2? :-)

From Rob Murphy on Sun, Feb 23, 2014 at 19:33:08 from 24.10.249.34

He's amazing Jake. Did you see the USATF appeals process map I re-tweeted?

From Jake K on Sun, Feb 23, 2014 at 20:09:16 from 67.177.11.154

Yeah that thing was great :-)

Sad that it is TRUE!

From Steve on Mon, Feb 24, 2014 at 18:00:56 from 63.139.4.194

Apparently it's re-reversed today. USATF looks like a bunch of idiots.

From steve ash on Mon, Feb 24, 2014 at 18:33:45 from 67.161.243.240

But.. at the risk of sounding jerky, the thing is does anyone really care?

From steve ash on Mon, Feb 24, 2014 at 18:39:51 from 67.161.243.240

Sorry guys I'ts just that whole thing seems so political and petty..

From Jake K on Mon, Feb 24, 2014 at 18:55:43 from 174.239.106.122

Not jerky at all Steve. If it wasn't for Letsrun, very few people would know or care.

And that is a shame.

From Rob Murphy on Tue, Feb 25, 2014 at 08:18:29 from 163.248.33.220

"Injustice anywhere is a threat to justice everywhere"

- Martin Lither King

From Jake K on Tue, Feb 25, 2014 at 12:11:12 from 199.190.170.30

From Letsrun... this is what Andrea and I were talking about last night... how Hasay "dropping" he appeal still doesn't make any sense... USATF doesn't know how to interpret their own rules... this is pretty much the analogy to what is happening...

----------------

Picture this:

NFL game. A team snaps the ball on 4th down.

They are tackled just short of the goal.

The offensive coach throws a challenge flag.

In essence, protests the call.

The officials decide that on further review, it's a touchdown.

They win the game with the help of that score.

Then the next day, the coach says he revokes the challenge.

They take back the score and the other team wins.

That would be ridiculous wouldn't it?

From Steve on Tue, Feb 25, 2014 at 12:50:08 from 66.87.83.249

I agree, it's ridiculous. Sometimes when things like this happen you have to accept the most obvious reason. USATF caved under pressure from Salazar. There was mild evidence of contact so the DQ was issued. But when people reacted very negatively, and publicly, and no new conclusive evidence was found, a face saving solution for everyone was found. I'd guarantee Nike PR wrote that statement from Hasay. Rules had to be set aside a little. I like the solution really. The right person won.

From Rob Murphy on Tue, Feb 25, 2014 at 20:23:14 from 24.10.249.34

I've resigned from USATF so I won't be a force on the circuit this year.

KIDDING! I WILL BE A MIGHTY FORCE!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy seven miles during and after practice. Still not fully recovered from the race on Saturday.

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 springtime in February miles around Liberty Park.

Still not super happy with how I'm feeling. Maybe this is the new normal? Maybe it takes me three or four days to bounce back from a hard effort? I'm getting decent sleep, eating ok, still sluggish and lacking pop.

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

Easy two miles on the Alta track. Parent-Teacher Conferences tonight. Long day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Wed, Feb 26, 2014 at 10:06:46 from 65.130.189.75

good luck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

9.25 on the treadmill.

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

II.25 miles in the Dimple Dell Gully.

My boys ran the Gully Long Run (6.35 miles) for time. Ashton got a huge PR and Kramer ran a 43 second PR to finish in 36:16.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.752.002.000.5010.25

Squeezed one in around Abby's swim meet last night and today...

4 X 1 mile on the treadmill starting at 6:17 and working down to 6:03. Then 2 X 1/4 mile at 5:57 pace. 10.25 miles total.

Congrats to all the fantastic traveling marathoners and half marathoners on this blog. I don't have the energy to individually congratulate you all.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sat, Mar 01, 2014 at 20:05:56 from 66.87.76.114

I like this new comment format. Post a congrats on your own page and anyone can come check it out and take a warm fuzzy. Caring and yet time saving.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ten easy miles arounf Sugar House. Perfect morning.

Every time I see a picture of myself running lately, I look like I'm running flat footed with a shuffle stride. I definitely don't have the springy stride of a 30 year old. I'm going to focus on minimizing ground contact time.

Toured the state capitol with Andy this afternoon doing Utah history stuff for Cub Scouts. They have the Nike Cortez running shoes Forrest Gump wore in his runs across America which ended in Utah's Monument Valley.

Abby went to high tea at the Grand America with a school friend. After dinner tonight, Ann and I went for a walk and every time we came in the couse Abby told us that we had to walk some more because she was getting something really special ready for us. So when we finally finished, we had tea, yogurt with fruit, and finger sandwiches. She dug out all our serving trays we never use and had candles. Fun. She was really proud of herself.

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

Two miles easy and 20 times up and down the stadium steps. Walk around the neighborhood when I got home.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

A little insomnia led to a great morning run. I woke up at 3 AM and couldn't go back to sleep. So I switched on the coffee maker, scarfed down a Cliff Bar, and headed out at 3:50. 13.25 miles in 1:45.

PM: 2 miles at track practice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Tue, Mar 04, 2014 at 07:07:52 from 68.35.217.251

Mr Murphy, Mr Murphy, wake up, class isn't over for another 23 minutes.

Good job, Rob.

From jtshad on Tue, Mar 04, 2014 at 07:17:16 from 141.221.191.225

Nice run early riser. Hope the insomnia goes away.

Call me when you get a chance.

From Rob on Tue, Mar 04, 2014 at 07:24:03 from 63.235.131.194

I love those runs, they are my favorite.

From Rob Murphy on Tue, Mar 04, 2014 at 09:03:41 from 163.248.33.220

Doug - you could be right. Fortunately, I'm administering the ACT today so I'm pretty much just sitting here while the kids darken ovals.

Rob - I agree, after the first few steps.

From Jon on Wed, Mar 05, 2014 at 20:20:29 from 107.203.52.135

Gotta love those days when you're tired but still wake up early for no reason...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: Easy two miles around Alta. Busy work day.

PM: 6.25 miles on the treadmill.

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

Apparently one of the many benefits of coaching track at Alta High these days is a free pair of shoes courtesy of the school. So I swung by Wasatch Running on my way home and picked up a sweet new pair of Saucony Rides. 

Got home and did ten miles around Sugarhouse in the rainywindy. Loved the shoes! They're my new favorites.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Mar 06, 2014 at 20:11:32 from 67.177.11.154

Good choice!!!

Its a nice shoe... like the Guide but w/out the stability post.

From Jon on Fri, Mar 07, 2014 at 19:42:18 from 107.203.52.135

Sweet.

From Steve on Fri, Mar 07, 2014 at 22:02:09 from 66.87.77.147

Can you get them in 11.5?

From jtshad on Sat, Mar 08, 2014 at 11:06:45 from 174.17.146.87

Great shoes, I think they keep making improvements in them since they started (I am running in old 3's!).

From Jake K on Sat, Mar 08, 2014 at 16:38:15 from 67.177.11.154

Haha Jeff you are running in some old ones! The 6/7s are lighter, more flexible, a little wider in the forefoot, but still very well-cushioned. Saucony has spent a ton of time/effort refining the Ride... its a signature model for them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Thirteen miles in the gully.

Kramer, Braydon, Blake, and Ashton ran the gully for time today - 6.35 miles. Kramer ran 35:40, Braydon broke 40 minutes - 39:12 I think, and Blake and Ashton both got huge PRs. I'm excited for them.

PM: 3 mile walk/jog with Ann around Sugar House Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Mar 08, 2014 at 16:22:53 from 67.177.11.154

You guys have done more gully runs this WINTER than before XC!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Twenty miles in 2:26 (7:18 pace). That's my first 20 miler since last July and a pretty speedy pace for Rob Murphy. Hilly route up to Tanner Park, across Parleys, North on Wasatch (Des News Marathon in reverse), up Emmigration to the fire station, back down and around my neighborhood for a while.

I ran the first ten, before I got dropped, with Jake, Fritz, Nate, and Josh and they provided me with plenty of motivation. My last five miles were all under 7 minutes.

Beautiful day again. One of those days when you can get in some excellent golfing and skiing in the same day. How many places in the world can say that?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Mar 09, 2014 at 12:49:56 from 67.177.11.154

You did a solid pace for the first 10 miles (w/ 1000 feet of climbing). Pretty good.

No golfing but we are definitely going skiing now!

From Rob Murphy on Sun, Mar 09, 2014 at 12:57:38 from 24.10.249.34

I was reminded of the golfing on the way back when I heard the PA system at the golf course announcing tee times.

Why did we pick such a hard sport?

From Josh E on Sun, Mar 09, 2014 at 13:33:25 from 65.130.223.132

Nice seeing you Rob and congrats on getting in a 29 miler. The sport chose us.

From Jason D on Sun, Mar 09, 2014 at 15:03:21 from 24.1.80.94

Great run, Rob.

@Josh: "The sport chose us." I quite like that, and it speaks to my experience. Just sort of happened. 2nd best thing that ever happened to me.

From Jon on Sun, Mar 09, 2014 at 19:21:55 from 107.203.52.135

SLC really is a unique place.

From Jake K on Sun, Mar 09, 2014 at 20:01:13 from 67.177.11.154

I actually switched from the golf team to XC my sophomore year of high school. What was I thinking?

From Steve on Sun, Mar 09, 2014 at 21:03:38 from 66.87.127.9

Sweet run Rob.

From Fritz on Sun, Mar 09, 2014 at 21:30:02 from 98.202.9.237

Great run Rob. One of these days we need to do a run/golf double.

Speaking of golf, I recently read that Tiger Woods has surpassed $1.3B in career earnings (88% coming from sponsorships). This is the highest of any athlete ever. Sadly this is probably 20 times the total of all endurance athlete earnings combined.

From Fritz on Sun, Mar 09, 2014 at 21:31:28 from 98.202.9.237

I take that back. Lance earned around $220 million.

From Jake K on Mon, Mar 10, 2014 at 10:48:13 from 159.212.71.17

Hopefully Elin Nordegren sees a big % of Tiger's jackpot.

If you're in it for the money, you're better off in rodeo than distance running!

From jtshad on Mon, Mar 10, 2014 at 11:13:46 from 174.17.146.87

Nice run! Great job getting in the big mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

One mile jog.

Might have pushed my runners a little to hard today. Nah!

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

Feeling great today after my day off yesterday. Should be able to get a great run in.

I wrote Steve Magness an email thanking him for his excellent new book, The Science of Running.

Easy 5.25 around the hood after practice. 6 X 100 striders super speedy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Tue, Mar 11, 2014 at 19:02:11 from 67.161.243.240

I have read some of his stuff online from time to time. I'll have to go to B&N and check it out over a double shot redeye.

From SpencerSimpson on Wed, Mar 12, 2014 at 14:49:31 from 166.147.72.49

I seriously thought I saw you running today. Must have been a mirage from the nice sun we are having today. Anyways at least I thought about the great Rob Murphy today :) MIH

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.003.000.0010.00

6 X 1 mile on the treadmill with 1/4 mile jog recovery. Started at 6:30 and worked down to 6 minutes.

Another day of pristine, crystal clear air today in the Salt Lake Valley. This is the longest stretch of inversion (smog) free air I can remember. It must have been that march for clean air back in January that did it. Sometimes a good march is all that's needed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Mar 12, 2014 at 19:40:57 from 67.177.11.154

The inversion actually did break for good about 3 days after that rally. Kind of funny.

Seems like (at least in my long tenure of 4 winters here) it usually sucks in December and January, and then its over. But 8 weeks is still a pretty long time of gross air.

From Rob Murphy on Wed, Mar 12, 2014 at 19:46:09 from 24.10.249.34

We've clearly solved the problem. I'm buying a new Suburban.

Oh yeah, and congratulations Mr. Power Bar Team Elite!

From Jake K on Wed, Mar 12, 2014 at 19:53:56 from 67.177.11.154

Bring your Suburban over and I'll fill up the trunk with powerbars.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

My run of inconsistency continues...

I didn't run today because I've spent every spare minute of the last few days nominating a colleague of mine, Rique Ochoa, for the Huntsman Award for Excellence in Education. The Huntsman is the most prestigious award a teacher can receive in Utah and I've decided over the last 48 hours that you should get a Huntsman for nominating someone for the Huntsman!

It comes with a pretty nice (for a teacher) cash prize.

So Rique and I team teach the AP U.S. History classes at Alta. It's a pretty innovative approach theat has led to Alta having the highest number of students both taking the AP class and passing the AP exam for many years in a row. We've been edged out by Davis High at times, but not too often.We typically have 50-70 students in a class with two teachers. 

When I decide I wanted to nominate Rique, I began the time consuming process of tracking down colleagues, former colleagues, students, and former students for help. I was stunned at the amount of responses that began pouring in from, literally, all over the world. So I've spent the last several days reading over heartfealt testimonies about the impact Rique has had on individual lives over the last 36 years. He's been teaching at Alta since 1978 when the school opened. I have to say it's been life-affirming for me. Part of being a public school teacher is having to turn on the TV or open a newspaper on almost a daily basis and read or watch how screwed up public education is in the U.S. and how America is going to Hell because our education system is so poor. 

So the process of compiling this application has been good for me. Many of the people who have responded are quite accomplished and to hear them talk so positively about Rique and their high school experience at Alta has been really uplifting for me.

Kramer gets his mission call tonight which is a big deal for LDS people. I will be listening on speaker phone when he opens it up and finds out where he's going. I'm pulling for Kenya's Rift Valley!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, Mar 13, 2014 at 20:28:33 from 108.9.123.42

Great post Rob - nice of you to nominate your colleague - very positive story. Hope he gets the award. Good luck to him and good for you for all of your hard work with your students.

From Rob Murphy on Thu, Mar 13, 2014 at 20:51:03 from 24.10.249.34

Thanks Bret. Rique could have taught both of us. In addition to teaching the AP US, and AP American and Comparative Government classes, he started Alta's national powerhouse speech and debate team. He's also been the only public address announcer in 36 years of Alta football and basketball. He's really good - and funny. He has fictitious names he uses for any player he can't identify right away. They are either "Buck Flashback" or "J.J. Farnsworth". For example, "A sack for a loss of five by…let's see… Buck Flashback".

From Jason D on Thu, Mar 13, 2014 at 21:29:08 from 24.1.80.94

Institutions, particularly educational ones, continue to survive on invisible work that good people like you do, Rob. Great to nominate someone and do the work that doesn't get recognized for someone else to get recognized.

This is also at least the third time I have laughed out loud at a post or comment of yours this week (the part about fictitious names is absolutely great). Sounds like quite a person/personality.

From Matt Schreiber on Thu, Mar 13, 2014 at 21:47:09 from 66.17.102.185

Great stuff Rob. That's awesome you're going through all of this work for colleague. Way to step up and make it happen. Good luck!

From Fritz on Thu, Mar 13, 2014 at 21:48:34 from 98.202.9.237

Great post Rob. The AP European teacher at Olympus, Mr. Felt, sounds similar to Mr. Ochoa. Has taught forever, loved by everyone, amazing teacher/historian, and long time football PA announcer. I hope Mr. Ochoa wins and Kramer goes to Kenya.

From Jake K on Thu, Mar 13, 2014 at 22:17:23 from 12.9.178.2

Really cool, Rob. If he wins, he should teach for a full week solo so you can go to the beach.

From Rob Murphy on Thu, Mar 13, 2014 at 22:21:43 from 24.10.249.34

Thanks everyone…

Kramer is going to Berlin, Germany.

From Jake K on Thu, Mar 13, 2014 at 22:30:07 from 12.9.178.2

Much better than Berlin, Ohio!

From Steve on Fri, Mar 14, 2014 at 23:11:24 from 66.87.77.38

Exactly where I went, but I was in East Berlin. That's a cool mission!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles in 1:16 at 7 pm around Sugar House.

Balance has been restored to the universe.

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

1.25 on the treadmill

10.5 miles in the gully with my team.

1.25 miles on the stair master.

Hot tub.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.001.008.50

Run at Liberty Park with 8 X 250 meters as fast as I could on the most scrunched down, fastest part of the path on the Northeast corner. Jog back.

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

Easy run around Alta at track practice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.253.002.000.0011.25

11.25 miles after track practice. Ran the last 8 in 54:14. So kind of tempoish.

Abby, all four foot ten inches of her has decided she wants to be a basketball player. So I'm off to pick her up from basketball camp at Highland High now...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Tue, Mar 18, 2014 at 19:30:58 from 67.177.11.154

Basketbal is way more exciting to watch than swimming!

From Jason D on Tue, Mar 18, 2014 at 20:32:24 from 24.1.80.94

Next to baseball players, basketball players have the worst running form. Good thing dad knows a thing or two about running!

From Neasts on Tue, Mar 18, 2014 at 21:49:20 from 174.27.229.164

For every Manute Bol there's a Spud Webb. (Not really, but it sounds good.)

Niiice tempo.

From Steve on Sun, Mar 23, 2014 at 12:16:46 from 66.87.78.121

Abby rocks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: Two mile jog around Alta. I do these runs just to hold off the fat.

Track meet after school.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Mar 19, 2014 at 09:43:26 from 141.221.191.225

Good luck to the team this afternoon!

From allie on Wed, Mar 19, 2014 at 09:49:36 from 65.130.139.151

perfect march meet weather. good luck.

From SpencerSimpson on Wed, Mar 19, 2014 at 15:00:56 from 67.137.129.50

good luck to the hawks...also 2 miles = 6 french fries, enjoy those 6 fries today MIH

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

9.25 around the neighborhood. Didn't feel particularly good.

The achys are back.

So apparently a plane disappeared somewhere in Asia. Saw a little blurb on the news.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Mar 21, 2014 at 09:09:40 from 199.190.170.28

They already made a TV show about it. Google "LOST"

From RileyCook on Fri, Mar 21, 2014 at 09:22:48 from 64.134.157.4

Lost...great show.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: Easy two plus some sprints and drills.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Running of the Leopards 5k (3.11 Miles) 00:17:14, Place overall: 13, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.109.10

Good race today. Kramer won in 14:48. Ashton ran 16:59.9!!! Blake ran well. Braydon and Cubby were both in the low sixteens.

Drove out with Jeff Shadley who ran it with his son Justin. Justin won his age group in a PR of 18:52.

Passed a dude about my age in an Atlanta Track Club singlet in the last mile named Brad Slaven. I'm going to have to look him up.

Walked 3 miles around Sugar House with Ann after. Saw Jake out on the Highland High track pounding out 800s. Exactly what I would have him doing if I were his coach!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From RileyCook on Sat, Mar 22, 2014 at 11:26:28 from 64.134.157.4

Awesome, sounds like a fun morning. Congrats to Kramer on the win. That kid must have a great coach!

From Bret on Sat, Mar 22, 2014 at 12:46:22 from 108.9.123.42

Nice time, speedy! Congrats.

From allie on Sat, Mar 22, 2014 at 12:48:10 from 50.135.48.103

nice one, rob.

From SpencerSimpson on Sat, Mar 22, 2014 at 12:51:13 from 166.137.119.43

Great time and run Rob. MIH

From Josh E on Sat, Mar 22, 2014 at 13:35:42 from 166.137.209.35

We were up near there. Nice job.

From Matt Poulsen on Sat, Mar 22, 2014 at 15:41:00 from 50.168.224.197

Great race, Rob! You looked great! Nice seeing you this morning.

From Matt Schreiber on Sat, Mar 22, 2014 at 21:00:16 from 66.17.102.185

Great race man. Looks like a good turnout.

From Jon on Sun, Mar 23, 2014 at 06:35:04 from 107.203.52.135

Fast time, Rob!

From Steve on Sun, Mar 23, 2014 at 12:18:37 from 66.87.78.121

I wanted to race that again but no time this Spring. Brad ran it two years ago and I talked to him after for a few minutes. He has family in SLC.

From jtshad on Sun, Mar 23, 2014 at 14:57:52 from 75.80.14.24

Good run! The 5K winnner at the HC5K was only 17:22...you would have had him!

From Jason D on Sun, Mar 23, 2014 at 23:44:40 from 24.1.80.94

Well done, Rob. Nice work for the young gents as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

9.25 on the treadmill watching Iowa State edge North Carolina.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Mar 23, 2014 at 19:56:12 from 67.177.11.154

Good call on the treadmill. Winter just won't let up!!!

From Rob Murphy on Sun, Mar 23, 2014 at 20:44:10 from 24.10.249.34

Sarcasm?

From Jake K on Sun, Mar 23, 2014 at 20:45:19 from 67.177.11.154

My default font is sarcasm!

From Rob Murphy on Sun, Mar 23, 2014 at 21:00:08 from 24.10.249.34

When those google glasses come out I'll be able to watch the NCAA tournament while running outside.

From Jake K on Sun, Mar 23, 2014 at 21:13:36 from 67.177.11.154

Better yet, move March Madness to the week after the Super Bowl. Nothing else going on at that point, and Syracuse is still a good team in early February!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Beautiful run around Sugar House at about 7:30 pace. Got my entry for the Gary Bjorklund Half in Duluth in June. So I have something to point to. I'm going to make one last stab at a sub 1:15.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From SpencerSimpson on Mon, Mar 24, 2014 at 15:51:15 from 67.137.129.50

your training will be there Rob. On that course and with June still plenty of time along with so many of our running buddies doing the half and the full there you will be able to go sub 1:15 there. I like the plan. MIH!

From Rob Murphy on Mon, Mar 24, 2014 at 15:59:52 from 24.10.249.34

Thanks for the encouragement Spencer.

From Jason D on Mon, Mar 24, 2014 at 18:18:24 from 24.1.80.94

Good to see this. I remember you mentioned the possibility last year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.001.006.25

I started out with an easy run in the gully. Then I chose a wicked steep hill and powered up it six times. Took about a minute each times and each rep left me bent over and gasping for breath. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Wed, Mar 26, 2014 at 20:48:06 from 204.14.22.58

Hey can you make sure I am in the seeded heat of the 3200m? I want to race with other guys trying to go sub 10.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.005.000.0012.25

AM: Easy 4.25 miles. I'm shifting towards a slightly different approach to my training.

PM: Workout on the Alta High track.

1.5 mile warm-up.

5 miles in 29:51

1.5 mile cool down

I'm pretty happy with this.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, Mar 27, 2014 at 06:24:58 from 96.45.118.12

Care to share what that slightly different approach may be?

From Jake K on Thu, Mar 27, 2014 at 06:55:44 from 67.177.11.154

My guesses are crossfit and Zumba.

From Rob Murphy on Thu, Mar 27, 2014 at 09:03:48 from 163.248.33.220

I forgot how much track interferes with my training so if I don't get a morning run in, I frequently take a zero. Morning runs are hard for me because I have to be at work at 7 am and I have a half hour commute.

Anyway, I'm going to suck it up and do a lot more morning runs but keep them shorter - 4 miles or so. This won't beat me up and will leave me fresh for a high quality run/workout in the afternoon. If I don't get the afternoon run in, at least I will have avoided the zero.

From Jake K on Thu, Mar 27, 2014 at 09:34:33 from 65.127.208.182

Good thinking... those 4s add up.

From Jason D on Thu, Mar 27, 2014 at 22:56:00 from 24.1.80.94

I like the plan. Strong workout too. I rarely run "true" tempos. Too much room to fail :-)

From jtshad on Fri, Mar 28, 2014 at 21:48:14 from 75.80.14.24

Nice workout. See you tomorrow night!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Easy run around the neighborhood.

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

Easy four. Hosted Dr. Bruce Schulman from Boston University the past two days for the 4th Annual Alta High APUSH Colloquium. Fancy title, I know. This year we covered the Progressive Era, World War I, and the 1920s.

So, busy and not a whole lot of time to run.

Here's a great history/sports trivia question. I'm proud to say that my colleague, Rique Ochoa, and I got it right with no internet assistace - just by harnessing our brain power.

Only four American colleges have produced both a President of the United States and a Super Bowl winning quarterback. Name them and the presidents/quarterbacks.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Sat, Mar 29, 2014 at 21:24:37 from 98.202.9.237

BYU - Jim McMahon/Steve Young, Romney. Oh yeah, Romney didn't win.

Stanford- Elway

Michigan- Brady

UCLA- Aikman

California- Rodgers

Manning- Tennessee

Occidental- Obama

Do you make students memorize the schools of Presidents?

From Rob Murphy on Sat, Mar 29, 2014 at 22:31:56 from 24.10.249.34

Stanford and Michigan are two of the four. You didn't mention the presidents though.

From Fritz on Sun, Mar 30, 2014 at 00:52:31 from 174.239.64.18

I didn't know them. I have since cheated and found the answer. It seems like those two, the presidents and QBSs, are more common knowledge than the other two. Amazing that you knew all four. That would be a dousy of a final jeopardy question.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

AM: Eight miles around Sugar House with Jeff Shadley. Good run. having compny kept me from dwelling on the 20 mph wind.

PM: 5.50 miles around the neighborhood in the snow. It's been a while since I wore tights and a jacket.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Mar 30, 2014 at 17:15:57 from 69.20.183.178

Thanks for hosting us again! Always great getting together with all of you. See you again soon I hope.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

5.25 miles on the stair master

5.25 miles on the treadmill

The Sandy 24 Hour Fitness may have set a record today with ten broken treadmills so I had to wait for one to open up.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Mar 31, 2014 at 20:52:17 from 67.177.11.154

You should get one of these:

http://goo.gl/IlRmw8

From Rob Murphy on Mon, Mar 31, 2014 at 21:01:09 from 24.10.249.34

That looks more funner than the gym treadmill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.001.0010.00

AM: No morning run. Instead, major leak in our basement. Now I'm $5,000 poorer.

PM: I wanted to meet Kramer at the Olympic Oval for a workout (trying to avoid the rain/snow/sleet/wind) and I planned to get in a few miles there but when we arrived we were told that the track was closed for some reason. It pays to call and check. So we went next door to the county rec center and did a treadmill workout. Kramer did ten miles with the middle five in about 28:30. You basically can't ever go wrong with a five mile tempo.

I did 4 X 1 mile in 5:56, 5:56, 5:52, 5:42.

I just noticed Curly, the new mileage board king. Why would a person be on two internet running log sites when all you do on one site is link to the other?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Apr 01, 2014 at 11:04:32 from 199.190.170.29

Ugh, that sucks. Sorry Rob.

From jtshad on Tue, Apr 01, 2014 at 15:50:52 from 141.221.191.225

Sorry to hear about the home repair problem. Glad we were there last weekend ;). Hope you can get it fixed up without too much hassle.

From Rob Murphy on Tue, Apr 01, 2014 at 19:05:21 from 24.10.249.34

That's true Jeff. It would have been embarrassing had it happened last weekend. It will be a few days before we have water in the basement.

From allie on Tue, Apr 01, 2014 at 19:57:53 from 174.27.220.148

i clicked on those links and they didn't lead to pictures of sparkly skechers or treadmill-on-wheels-gifs, it was just running data. so...no interest.

sorry about the leak. and the closed track. but good TM workout.

From Rob Murphy on Tue, Apr 01, 2014 at 20:04:13 from 24.10.249.34

A decent run can make even the worst day a lot better Allie.

From Jason D on Tue, Apr 01, 2014 at 20:09:06 from 24.1.80.94

As I was posting a comment to my blog I saw you had commented here, and hoped it was a weird sort of April Fool's joke.

From Matt Schreiber on Tue, Apr 01, 2014 at 22:15:09 from 66.17.102.185

I was wondering the same thing about Mr. Curly.

From Steve on Fri, Apr 04, 2014 at 20:57:01 from 66.87.126.121

What the heck! It didn't get to my room did it?

From Steve on Fri, Apr 04, 2014 at 20:58:02 from 66.87.126.121

Did you get it taken care of? I know some different ways to handle those kind of repairs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy five.

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

15.25 miles in 1:59 around Sugar House. Started at 3:45 am. Not ideal given that sleep is important, but the only option today.

Felt good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Apr 03, 2014 at 09:39:39 from 199.190.170.22

That's an early morning. You posted this before I woke up.

From Rob Murphy on Thu, Apr 03, 2014 at 10:16:42 from 163.248.33.220

I am pretty hard core Jake. Thanks for noticing.

From Glory in the long run on Thu, Apr 03, 2014 at 18:00:04 from 65.130.183.26

Thanks for the comment Rob, cryptic language in my post is a memory jogger for me and also I do worry somewhat how public all this is, and how someone could really browse one's life. Anyway, I'd love to talk US History w/ you sometime. What big mistake are we as a society making that we've made before? Debt, housing overspending, relying on gov't for rescue, etc.?

From Jon on Thu, Apr 03, 2014 at 19:57:24 from 107.203.52.135

Dedication.

From Steve on Fri, Apr 04, 2014 at 20:55:16 from 66.87.127.2

Yep. I agree. Dedication to anything.

From Quintus Cassadamius on Sun, Apr 06, 2014 at 14:56:47 from 24.10.249.34

"I'll sleep when I'm dead" - Warren Zevon

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles around Orem before the track meet.

Blake Bennion's 10:11 was the highlight of the meet for my boys.

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

Ran a quarter mile on the treadmill waiting for my runners to show up, then did 10.75 miles in the gully with Aaron, Blake, Davis, and Ashton.

Included some striders in the parking lot.

I feel good and mostly ache-free after a 72 mile week. Long run tomorrow. Maybe up at Jeremy Ranch.

PM: 3 mile walk. I'm really impressed with Scott Keate's 1:08 today at the ripe old age of 40. Inspired too.

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

Ten miles in 1:16 around the neighborhood. Did six 400 meter pick-ups making this a little fartleky.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sun, Apr 06, 2014 at 19:05:08 from 107.203.52.135

fartleky- that would make most kindergarteners laugh...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Probably the most beautiful morning in 6 months and I'm stuck in my classroom. I want to quit my job and go for a trail run.

I had a Diet Pepsi today. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Wed, Apr 09, 2014 at 08:33:31 from 66.87.126.107

Sweet! I just had one for breakfast too.

From Rob Murphy on Wed, Apr 09, 2014 at 08:37:00 from 163.248.33.220

My first soda of any kind in 2014 si I thought I'd comment on it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

AM: 12.25 early morning miles.

Not as hard this morning and not as cold. I do wish I could find someone to run with me at 3:45 though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Apr 08, 2014 at 07:36:39 from 141.221.191.225

Nice run! House repairs complete?

From Rob Murphy on Tue, Apr 08, 2014 at 07:48:34 from 163.248.33.220

Yes, all but some holes in the drywall.

I'm sleepy already!

From Jake K on Tue, Apr 08, 2014 at 09:39:14 from 199.190.170.30

Derek D would be your guy for a 3am running partner... of course he lives about 12 hours away by car.

Race: Alta/Bingham/Jordan Tri-meet (2 Miles) 00:11:48, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

AM:Two easy miles around the upper loop.

PM: Ran an easy five around Bingham HS and then stepped into the 3200. Ran the first couple laps with the girls and then got semi serious, running a few seconds faster each lap. Eventually worked my way up to third place behind Braydon and Jacob in a respectable 11:48 after coming through the mile in 6:04.

Easily won the Masters division.

Cooled down a mile with Braydon who's off to Arcadia tomorrow.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Apr 09, 2014 at 20:48:54 from 67.177.11.154

Does UHSAA even allow this? :-)

From jtshad on Thu, Apr 10, 2014 at 08:12:43 from 141.221.191.225

Nice race!

From Jon on Thu, Apr 10, 2014 at 19:34:50 from 107.203.52.135

Nice job, Rob.

From TBean on Thu, Apr 10, 2014 at 21:34:22 from 75.162.215.12

I was watching my boy throw the Javelin. No fair that you got to run in the meet. I was wishing I was out there to give you a little competition.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.002.000.0012.00

AM: Easy run around the neighborhood.

PM: Nine mile treadmill fartlek. Included 20 minutes at 5:50 pace.

The PF is acting up. Achy right foot.

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

15 miles in two hours around Sugarhouse.

Hard to get the legs rolling before 4 am!

The Canyons School District was good to me this week. I got a new MacBook Pro laptop and a new I Pad. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Apr 11, 2014 at 16:35:05 from 199.190.170.21

Early bird!

From Kendall on Sat, Apr 12, 2014 at 19:32:45 from 208.187.252.62

BEFORE 4?!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took a needed day off. Spent the whole day at a track meet anyway.

Happy with Kramer's 4:16 and Braydon's 1:56 down at Arcadia. Blake ran a nice 4:40 1600 today as well. Good, hard working kids.

Heading down to Bryce Canyon tomorrow with the family for a couple days. Hope to get in some good runs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, Apr 12, 2014 at 21:43:27 from 174.23.138.231

nice job to your team. have a fun trip.

From Jake K on Sat, Apr 12, 2014 at 21:50:49 from 174.251.16.13

Good runs by those guys! I missed the webcast... we were at dinner. Talked to Todd at Alta - the race is being replaced with an event for climbers!

Lots of great runs to do along the rim at Bryce. Just head out before the crowds on the main trails. Once the buses arrive, it's over!

From Rob Murphy on Sat, Apr 12, 2014 at 22:10:26 from 24.10.249.34

Thanks Allie.

Jake - the rain and snow in the forecast for tomorrow should keep the crowds down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Fifteen miles around Liberty Park in 1:55. Close to as perfect a morning for running as it gets.

Ran into Fritz, James, and Allie for the last lap.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Josh E on Sun, Apr 13, 2014 at 11:18:06 from 71.213.19.215

I am not a memorable guy clearly.

From Rob Murphy on Sun, Apr 13, 2014 at 16:18:54 from 216.241.207.154

And Josh. Sorry!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Five miles around the "Fairyland" loop and Rim Trail at Bryce. The Fairyland trail is a more manly trail run than the name implies.

I was going to do more but I was way over dressed and was a miserable, soaking wet mess on the more strenuous climbs. I'll go back later and get some miles in on the Rim Trail.

PM: Twelve miles on the Bryce Canyon Rim Trail. Pretty empty trail except for the areas around the parking lots and view points.

Ann revealed to me at dinner tonight that she had a crush on Faron Young as a child. Seriously, just google the name to get a sense of how much she rocked in the seventies.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Cody on Mon, Apr 14, 2014 at 12:18:11 from 107.0.33.130

I went out there last fall and ran around. Loved it! Check out the under the rim trail (or below the rim, can't recall which its called). Its awesome. The Rim Trail is fun since the views are sweet and its super easy.

From Jon on Mon, Apr 14, 2014 at 21:21:16 from 107.203.52.135

I remember enjoying the fairyland trail. Beautiful place to run.

From Jake K on Mon, Apr 14, 2014 at 21:22:27 from 98.202.128.218

Great day Rob! Two runs I vividly remember. Andrea and I did the Fairyland trail once before we were in shape... that hill coming out of the canyon hurt!

From Blake Bennion on Mon, Apr 14, 2014 at 22:33:13 from 204.14.22.58

You're at the top of the mileage board by 7 miles!

From Rob Murphy on Mon, Apr 14, 2014 at 23:37:02 from 216.241.207.154

See what I can do when I don't have to work Blake?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

I did an encore of the Bryce Canyon Rim Trail this morning from Fairyland Point to Bryce Point and backwhich is exactly 11 miles plus a little extra in the parking lot. 1:41 with the last mile in 7:23. Slowest mile was 10:01.

Definitely a bucket list run. I started around 7 am and saw maybe ten people the whole way on a perfect morning.

PM: 3 mile walk with Ann. I'm a bit sore.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Apr 15, 2014 at 11:03:54 from 199.190.170.22

That run is definitely worth a repeat.

From Fritz on Tue, Apr 15, 2014 at 21:37:29 from 98.202.9.237

Sounds like a nice way to celebrate tax day.

The restaurant I was thinking of is Foster's Family Steak House. It was the only close alternative to the lousy and overpriced restaurant at Ruby's Inn.

From Rob Murphy on Tue, Apr 15, 2014 at 22:17:47 from 24.10.249.34

We ate there twice Fritz. Good pie!

From Matt Poulsen on Sun, Apr 20, 2014 at 10:56:28 from 50.168.224.197

Sounds like a run in paradise!

From Rob Murphy on Sun, Apr 20, 2014 at 11:37:35 from 24.10.249.34

It was great Matt - as opposed to your run yesterday. So sorry about that!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM: Nice, long walk with Ann.

PM: Two mile walk/jog up to the Red Box and back to rent Gravity for our evening's entertainment.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Apr 17, 2014 at 19:00:42 from 107.203.52.135

Good flick. Not the same as in the movie theatre.

From Rob Murphy on Thu, Apr 17, 2014 at 19:02:25 from 24.10.249.34

Yeah…I watched it on my laptop.

From Jon on Thu, Apr 17, 2014 at 19:52:42 from 107.203.52.135

Good flick. Not even close to the same as in the movie theatre.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

AM: Nine miles around Liberty Park before my sparsley attended track practice.

PM: 5.25 on the treadmill while Abby was practicing.

Lots of walking today too. Back and forth to the school with Andy to play wall ball and back and forth to the Maverick to get some cigarettes and beer.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Apr 17, 2014 at 13:18:33 from 141.221.191.225

Spring break issues?

From Blake Bennion on Thu, Apr 17, 2014 at 21:01:42 from 204.14.22.58

Sorry I missed practice Coach! Cubby and Davis want to know what to do for Friday and Saturday, what should I tell them?

From Rob Murphy on Thu, Apr 17, 2014 at 21:33:13 from 24.10.249.34

If they REALLY wanted to know what to do, they could come to practice or send me an email.

From Steve on Thu, Apr 17, 2014 at 21:34:32 from 12.71.22.130

Cigarettes and beer?

From Rob Murphy on Thu, Apr 17, 2014 at 21:44:38 from 24.10.249.34

I crack myself up!

From Blake Bennion on Thu, Apr 17, 2014 at 21:49:59 from 204.14.22.58

Ok, I will tell them to email you

From Jon on Sat, Apr 19, 2014 at 19:37:18 from 107.203.52.135

I was gonna say, cigarettes and beer? Is this just to see if we'll notice?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Fifteen miles up at Jeremy Ranch in 1:56. Really "challenging" headwind on the way back and quite a lot of traffic. Lots of dirt in the eyes and mouth. 

Closed with a 6:17 last mile. Not bad.

The positive was the nice tailwind going out!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Apr 19, 2014 at 14:55:24 from 98.202.128.218

You remind me of these guys

http://www.turns-all-year.com/indexyrs.html

Except running Jeremy Ranch all 12 months of the year instead of skiing.

I'm looking forward to opening up my JR season w/ some long runs in May.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five miles super easy around the neighborhood and Highland High track.

Managed to almost completely avoid paved roads and concrete this week. With the easy day today, I should be primed for a decent workout tomorrow if I can squeeze it in sometime.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From ACorn on Sat, Apr 19, 2014 at 19:18:22 from 75.169.59.173

Great week of running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.250.000.000.0018.25

18.25 miles plus some fast striders at Liberty Park.

As usual on a warm Sunday, we had hippies in the drum circle, lots of tension between Polynesians and Mexicans with their dueling car stereos and pit bulls that was keeping the cops on mountain bikes busy. Fights over scarce parking spaces. That and the homeless overflow from Pioneer Park and you have lots to watch and keep your mind occupied.

I'm starting to feel pretty fit. Actually, I'm feeling faster and stronger than I have in years. Too bad I don't have a weekend until June where I can fit a race in. Probably good in the long run though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Apr 20, 2014 at 18:53:48 from 98.202.128.218

African style. 4 month buildup, one race, knock it out of the park.

From Rob Murphy on Sun, Apr 20, 2014 at 19:17:34 from 24.10.249.34

I wish we had more quality 5k's and 10k's and fewer half-marathons. That would serve my purposes better.

From Jake K on Sun, Apr 20, 2014 at 19:19:29 from 98.202.128.218

Blasphemy!!!

There are plenty of 5Ks... but they are all color / electric / mud runs. And not timed.

From Rob Murphy on Sun, Apr 20, 2014 at 19:25:57 from 24.10.249.34

And local runs that are either 2.9 or 3.3 miles. The "race director" uses the odometer on his F-150 to measure the course.

From Jason D on Tue, Apr 22, 2014 at 21:21:10 from 12.130.116.57

I'm cracking up over the f-150 comment and people on the plane think I'm crazy.

Can you get one of those young fast gents to do a time trial with you? Or maybe a faster older gent (wink, wink, nudge, nudge)? Are people actually able to do time trials hard enough to mimic race effort?

From Steve on Wed, Apr 23, 2014 at 12:30:27 from 66.87.127.239

Awesome to hear you are feeling strong! Perfect timing for the summer season.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day. Top running experts reccomend these from time to time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, Apr 21, 2014 at 19:19:53 from 107.203.52.135

Really? That's awesome. Looks like they've already nixed her finish, though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.002.000.0011.00

Today I did my treadmill fartlek for 60 minutes after warming up. Spent 24 minutes at six minute pace down to 5:40 pace in four minute chunks.

This workout used to be hard. These days I'm finishing it with plenty left in the tank.

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

Hectic 24 hours. Mom came to visit from Florida and we had to admit her to the hospital on Tuesday. She's going to be ok though.

Squeezed in an easy 8 with some striders and core stuff.

Andy had his first baseball game this afternoon. 2 for 2 with 2 triples at the plate and made a nice put out at 1st base. He's excited. I fear for his running potential though. Walking to the car he said he'd rather hit singles because running from home to third base without stopping is really tiring.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Apr 23, 2014 at 19:53:50 from 107.203.52.135

Hospital? Glad to hear she'll be ok.

From jtshad on Wed, Apr 23, 2014 at 19:56:01 from 69.20.183.178

Glad your mom is ok.

From Fritz on Wed, Apr 23, 2014 at 20:30:33 from 98.202.9.237

Hope your mom is ok.

Nice hitting by Andy. If he can figure out how to hit the ball a little farther then he could take his time rounding the bases. That would also result in a more lucrative career than running.

From Bret on Wed, Apr 23, 2014 at 20:32:01 from 70.193.138.102

Sorry to hear about your mom - glad to hear she's ok.

From steve ash on Thu, Apr 24, 2014 at 09:16:31 from 67.161.243.240

Rob, glad to hear your mom is doing good. Hope your time together is better for the rest of her stay.

Sounds like your rounding into shape now for a good summer racing season.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.609.400.000.0014.00

AM: Two easy miles around the school.

PM: Moderately hard run.9.42 miles in 60 minutes plus warm-up and cool-down. I'll call this marathon pace to fast marathon pace. Or that's what I'd call it if I ran marathons.

PPM: One mile walk with Ann. I'm dragging! Two workouts in three days is too many in my old age. One every three or four days is plenty. Or once a week.

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

Cross training.

255 floors on the stairmaster in 30 minutes followed by 2 eliptickle miles in 14:50. Then some push-ups, sit-ups, core stuff.

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

AM: Easy four. Headed out for a 12 hour day at the Davis Invitational...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

21 miles!

Five easy by myself around Liberty Park before meeting up with Fritz, Allie, Collin, and Adam for a tour of the East side of Salt Lake and then back to Liberty and a couple more laps around with Fritz. 16 miles in 1:59.

Feeling good.

Today is the eighth anniversary of the day we adopted Andy. Dinner, as always, at Bucca di Beppo downdown! I'm glad I earned those carbs.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From SpencerSimpson on Sun, Apr 27, 2014 at 11:35:18 from 198.228.201.159

Great run Rob. Looking good. Buca di Beppo is always a nice reward. Carbs away. MIH

From Fritz on Sun, Apr 27, 2014 at 12:20:43 from 65.130.111.82

Great run Rob. I didn't realize you wanted to run the entire 21 miles on the wood chips doing loops. I hope the change of scenery kept things semi interesting.

From jtshad on Sun, Apr 27, 2014 at 15:42:50 from 69.20.183.178

Great run! Nice to get in a long run!

Happy anniversary, have fun at the party!

From allie on Sun, Apr 27, 2014 at 20:43:40 from 174.27.206.23

happy 8th. long run and bucca di beppo...that's a good day.

From steve ash on Mon, Apr 28, 2014 at 08:46:40 from 67.161.243.240

Must have just missed you at the park yesterday. Nice long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

I'm feeling in a funk about my job today. Ever have one of those days where you feel like your work isn't important but other things are and your work keeps you from those other things?

Hope to get in some easy miles and hot tubbing later today.

PM: Sure enough, 5.25 easy treadmill miles plus a hot tub soak.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Apr 28, 2014 at 09:37:08 from 141.221.191.225

Definitely been there (lately!). Hang in there, maybe we could chat tonight.

From steve ash on Mon, Apr 28, 2014 at 09:55:07 from 67.161.243.240

This may sound cliché right now but when I feel like that I just count my blessings. Not easy some days as a teacher though I'm sure.

From Bob on Mon, Apr 28, 2014 at 16:49:17 from 67.176.195.62

About every 2 weeks or so. I'm convinced it comes with life no matter what you do. I think Luther once said "the shopkeeper wishes he was the farmer and the farmer wishes he was the shopkeeper". Deep, I know.

From Jon on Mon, Apr 28, 2014 at 19:13:54 from 107.203.52.135

Lots of stuff in life is more important than work.

From Bob on Tue, Apr 29, 2014 at 07:46:35 from 70.194.96.128

Amen to that Jon! "Get busy living or get busy dying"

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.004.000.0010.25

10.25 miles on the treadmill with 2 X 2 miles with a quarter mile jog interval. Ran 11:58 and 11:30.

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

AM: Two mile jog around Sandy, Utah.

Just had my mid-morning banana - Delightful.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Wed, Apr 30, 2014 at 14:11:20 from 174.27.206.23

definitely my favorite snack.

From Colby Park on Thu, May 01, 2014 at 07:28:37 from 150.226.95.18

I've been on a banana kick lately and I think I have found a new favorite fruit!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

11.5 miles around Sugar House Park. Threw in a few striders on the track. Almost got a little heat acclimatization today. Did I spell that right?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Thu, May 01, 2014 at 19:15:09 from 174.27.206.23

there should be an "s-h" somewhere in there.

From Jason D on Thu, May 01, 2014 at 19:45:54 from 24.1.80.94

Looks right. I still can't quite say it.

From Jon on Sat, May 03, 2014 at 05:35:36 from 107.203.52.135

Looks right to me. Come back to Greenville if you want even more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

10 miles around Liberty Park and then 2 miles on the Stair Master at a speedy tempo.

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

Around BYU and the Provo High track during a lull in the meet.

I have four runners under 2 in the 800 now

Kramer Morton - 1:55.79

Braydon Lavery - 1:55.87

Alek Sperry - 1:59.59

Conner Nance - 1:59.90

I think that will get them into New Balance Outdoors in the 4 X 800.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, May 03, 2014 at 19:23:04 from 174.27.206.23

nice!

From jtshad on Sun, May 04, 2014 at 05:43:14 from 69.20.183.178

Great job by your guys! Justin wants to come run for you!

From Jake K on Sun, May 04, 2014 at 06:41:39 from 98.202.128.218

What's the school record? These guys could run under 7:50!

From Bret on Sun, May 04, 2014 at 12:52:55 from 108.9.123.42

That's pretty impressive Rob. Most high schools would be pleased with even 1 sub 2.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Seriously.

I actually planned a longish run today up in Park City but after church the kids and I went by The King's English bookstore here in Salt Lake. I picked up this new book called American Crucifixion: The Murder of Joseph Smith and the Fate of the Mormon Church by Alex Beam and I haven't been able to put it down. The early history of the LDS Church and how it ties into Jacksonian Era America is just flat-out fascinating to me.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Sun, May 04, 2014 at 13:43:36 from 64.134.228.208

do we get to pick and choose which Sundays are a day of rest? I like that approach.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine gully-wompin miles after track practice.

Registered my boys and their smokin 7:51 4 x 800 time for New Balance Outdoor Nationals today. I won't be able to go with them. Bummer.

Spent two hours this evening with my old friend Jack Bauer.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, May 06, 2014 at 11:49:32 from 159.212.71.199

http://24.wikia.com/wiki/On-screen_kills_by_Jack_Bauer

We used to have rules in college for a game that involved certain numbers of pushups for everytime Jack killed someone, yelled "D@mmit", tortured someone, etc. Great way to get the upper body shredded.

I'm saving the episodes for June so I can watch them on the way to Duluth to get super-pumped up! Avoiding online spoilers is also great mental discipline training.

From SpencerSimpson on Tue, May 06, 2014 at 14:50:55 from 67.137.129.50

I have never done a guilty run before Rob. Explain this one? Did you steal a slurpee at the local 7-11 and then run away from the store manager for 9 miles? I have a $1.19 for you when I see you next. Or maybe it was you were trying to get as tired in nine miles as Jack Bauer gets in 24 hours. He doesn't even take a pee break! How?! ;) MIH

From Jon on Tue, May 06, 2014 at 20:15:57 from 107.203.52.135

So what did you think of the first show? I missed the first 20 min, but found it enjoyable for the most part. Seeing Chloe like that really was strange.

From Rob Murphy on Tue, May 06, 2014 at 20:24:44 from 24.10.249.34

I thought it was great. No better pure escapism than 24 in my opinion.

I did want Chloe to ditch the eye make-up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles - once again, rompin and stompin through La Quebrada (in honor of Seis de Mayo).

Hot tubbing after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Quintus Cassadamius on Tue, May 06, 2014 at 20:55:19 from 24.10.249.34

Nice blog you have here. You strike me as one of the more deeply philosophical folks here.

From Jon on Tue, May 06, 2014 at 21:07:07 from 107.203.52.135

He is.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles around the Foothill Loop and Sugar House. Very early! Region track meet tonight and tomorrow night, swim meet Friday night, AP practice exam Saturday, Ann working Friday and Saturday nights... might be hard to squeeze runs in.

Good meet tonight at Copper Hills High School. All three of my girls set PR's in the 3200 and Kramer won the region championship in the 1600 outkicking Bingham's Andrew Brewer (the defending 5A state champ in the 1600) in the last 100. It was good for Kramer to get a win against a tough opponent. Slow pace for the first 800 made it hard for anyone to run a great time but my guys all ran tough. Kramer's 800 splits were something like 2:18, 2:07.

3200 and 800 tomorrow for the boys, 1600 and 800 for the girls.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Wed, May 07, 2014 at 12:13:04 from 163.248.33.220

My comment there was unnecessarily harsh. I'm going to delete it.

From Jake K on Wed, May 07, 2014 at 20:22:25 from 98.202.128.218

That's a really good win for Kramer! Brewer is a tough racer, especially in the 1600. Why do we run the 1600 again? Silly distance. Add 9 meters!

From Steve on Thu, May 08, 2014 at 10:01:57 from 50.203.18.187

I'm feeling pretty swamped this Spring with all this training I'm doing and then I read your posts. Busy life! Awesome!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Too tired to get up this morning which probably means I'll take a zero today. Track meet after school and then Abby's orchestra concert tonight so unless I can drag myself out at 8:30 or 9:00 tonight, I won't run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, May 08, 2014 at 08:24:37 from 141.221.191.225

Good luck to your team. Justin runs the 1600m today, hoping to get under 5:15 (school record is 5:09, I know he can do it, he just has to believe in himself!).

He would love it if you were to send him a text of encouragement. I will send you his phone number.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

Good meet yesterday. My boy's team came in second to Bingham. Kramer won the 800 in 1:55 and finished 2nd to Brewer in the 3200 in a photo finish. I couldn't tell the difference on the tape but they gave it to Brewer. Then he rested for seven minutes and anchored our 4X4 (which got DQed) in 50.5.

Blake and Davis both ran well and Braydon finished 2nd to Kramer in the 800. We went 1,2,4 in the 800.

No run. Foiled by lunchtime meetings and swim meet in Orem until 9 pm.

Managed 3.25 miles on the treadmill at the Orem Aquatic Center before my timing duties began. Is this better than nothing?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, May 09, 2014 at 08:05:32 from 199.190.170.24

Great quadruple for him.

0.02 seconds difference in the 3200???!!!

From Rob Murphy on Fri, May 09, 2014 at 08:53:28 from 163.248.33.220

I think Kramer let Brewer win. Seriously.

From dugco on Fri, May 09, 2014 at 09:01:25 from 68.35.217.251

DQ due to overabundance of awesomeness no doubt. Nice day for Kramer, team, and coach - congrats.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles on the treadmill. A woman on the treadmill next to me fainted and got shot off the back of her treadmill and I had to call 911. I thought she was dead the way she literally flopped to the ground. Turns out she was just anorexic and had skipped a couple meals.

Wow! I made it to 40 miles for the week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Sat, May 10, 2014 at 18:55:15 from 71.203.20.181

I hope she's okay, but I showed this to the Mrs., and she laughed so hard, she made snorting noises.

From Rob Murphy on Sat, May 10, 2014 at 18:59:26 from 24.10.249.34

I'm glad I amused your wife Tom :-)

She spunked up pretty well when they got a juice box in her.

From Tom K on Sat, May 10, 2014 at 19:04:47 from 71.203.20.181

I imagine you called 911 on your cell phone without breaking pace on the treadmill.

From Rob Murphy on Sat, May 10, 2014 at 19:09:10 from 24.10.249.34

I was pretty cranky about having to stop but I thought I'd look pretty self-centered if I kept running. After the whole thing was over, I was thinking about what a bad person I am because it bothered me to stop my run.

From Tom K on Sat, May 10, 2014 at 19:15:52 from 71.203.20.181

Ha Ha. You're killing us over here! Just imagining running next to someone.. "Hi, how ya doing?" Then ZIP, Bang! That person disappears. What the ..?

Funny stuff! I'm glad EMS has juice boxes.

From Jake K on Sat, May 10, 2014 at 19:43:31 from 98.202.128.218

I'll bookmark this entry and add it to my list of why treadmills are dangerous! :-)

From Rob Murphy on Sat, May 10, 2014 at 20:08:34 from 24.10.249.34

Yeah but this proves they are clearly NOT boring - the most common complaint.

From jtshad on Sun, May 11, 2014 at 03:54:52 from 69.20.183.178

Quite the experience and story today! Wow, what a busy week for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fourteen combination treadmill and stairmaster miles. I did 551 floors in 60 minutes which is a new PR. There was a small pond of sweat under the thing when I finished. Why do I sweat so much more on the stairmaster than the treadmill?

As a bonus, I got to watch the Clippers - OKC game while running. Another advantage of treadmills.

Legs are wobbly now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From SpencerSimpson on Sun, May 11, 2014 at 19:08:24 from 166.137.209.30

My only New Years resolution goal this year was no miles logged on a TM. There are no advantages to the dread mill. I get bored after mile 1 even when I watch tv. Great playoffs this far. Love it MIH!

From Kam on Tue, May 13, 2014 at 08:52:26 from 68.66.163.179

What a comeback!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 miles plus some push-ups, sit-ups and assorted core stuff. Was going to do more but I was feeling flat and a little sore from yesterday. So, opted for some easy recovery.

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 the gully on a beautiful afternoon.

We had the JV region track meet this evening at West Jordan High School. This meet is open to all the kids who didn't place at the region meet last week. It's tough to watch some of my seniors like Jacob Allred run their last high school races. Jacob will go down as one of my all-time favorite runners. I hope he's one of the ones that "gets it" and that he will stick with running for a lifetime.

Finished watching The Rookie with Dennis Quaid tonight with Andy. Fun.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Clayto Potato on Tue, May 13, 2014 at 19:17:17 from 50.160.9.125

That's great, hope the meet was fun.

From Jake K on Tue, May 13, 2014 at 19:29:36 from 98.202.128.218

Start getting them ready for fall marathons!

From Rob Murphy on Tue, May 13, 2014 at 19:54:55 from 24.10.249.34

More like fall missions Jake.

From Jake K on Tue, May 13, 2014 at 20:10:05 from 98.202.128.218

Des News!

From Matt Schreiber on Tue, May 13, 2014 at 20:55:37 from 66.17.102.175

Must be bittersweet. Kind of like parenting - hopefully they catch on and stick with it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Eight miles around Sugar House Park at a civilized hour for a change. The sun was up!

I took a half personal day today since my kids are taking the AP exam and I don't have a class until 11 am. So I'm taking Andy to school and going to the Blue Plate for breakfast with Ann.

PM: Eight more miles around the neighborhood.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, May 14, 2014 at 19:47:27 from 98.202.128.218

That's a good quantity of daylight miles for you today. Decided no gully?

From Rob Murphy on Wed, May 14, 2014 at 20:35:21 from 24.10.249.34

No, decided I didn't want to miss Andy's game so I went a little later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine "lunchtime" miles in the gully.

Spent most of the evening pouring over that Steve Magness discussion thread Jake linked to today. Good stuff for a high school coach.

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

Deep funk today... Richard Sherman is definitely better at life than I am.

Will try to get in a run around 8 pm when I get back from Andy's Cub Scout meeting.

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

AM: Easy run around Sugar House before heading down to Provo. I'll do another run with a few of the coaches after the 3200 this morning.

PM: 13 miles in Provo with Timo, Ashton, and a couple other guys.

Track will be over after today and I'll be able to re-claim my weekends!

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 was going to do a long run up at Jeremy Ranch this afternoon. Nothing went right. Freeway like conditions on the road, hot and dusty, strong headwind in both directions, plus I felt drained and depleted. To top it off, I was unable to conjure up a single positive thought on the run -mostly focusing on my poor performance at my job.

So I aborted at three miles and turned around and jogged back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Josh E on Sun, May 18, 2014 at 14:07:44 from 65.130.119.46

Time to man up. Nice liberty loops to be had today. If you're talking about your coaching work, I don't think anyone else believes you are underachieving but I suppose you know best.

From Jason D on Sun, May 18, 2014 at 14:28:00 from 24.1.80.94

Thought of you today, Rob. Ran into some dudes who I assume were coaches getting in their running time before the meet festivities. I thought "Mr Murphy would crush these shufflin' geezers!"

From Jake K on Sun, May 18, 2014 at 14:54:05 from 98.202.128.218

I still don't understand how the headwind in both directions happens, but it really does. Same thing yesterday. Maybe if we start making that fact more well-known, less people will go there? Outside magazine needs to stop talking about it, too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

A little better today...

Six times around Sugar House plus some extra up to 2300 East for a total of 12.25 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Mon, May 19, 2014 at 18:47:11 from 67.176.195.62

Our emotional well being has an impact on our performance. Stress, self doubt, anxiety, and similar mental negatives will slow us down. The ebb and flow of life that we all go through. Most runners are an emotional lot as well. Feel better today? Have a great week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I just ate my lunch at 9:30 am. What will I eat at noon?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, May 20, 2014 at 10:24:06 from 199.190.170.21

Margarita and a nap outside

From SlowJoe on Tue, May 20, 2014 at 11:20:19 from 168.215.171.129

I have that problem sometimes, so I invented "Linner" for inbetween meals. Usually requires a buffet or some kind of feeding trough, but feel free to be creative.

From allie on Tue, May 20, 2014 at 11:46:30 from 161.38.221.168

i go to smith's and stick my face under the granola dispensers. you don't have to pay for it if you are just sampling.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Rob's book notes...

So for my summer reading list I've decided to re-read three books that have had a great impact on how I think about history.

A Bright Shining Lie: John Paul Vann and America in Vietnam by Neil Sheehan

Stilwell and the American Experience in China 1941-1945 by Barbara Tuchman

Lincoln by David Herbert Donald

All three of these books are really about much more than their titles imply. They are literally self contained educations. You feel smarter when you're done.

The first time I read A Bright Shining Lie I was blown away by this John Paul Vann guy, just filled with admiration to the point where I think I'd decided to name my first born after him. Then you get to the point halfway through when he sleeps with the 14 year old babysitter. I was devastated! But if you want to understand Vietnam, there is no better book.

Lincoln is unique among Lincoln bios in that Donald doesn't start out assuming Lincoln will end up an icon. You come to appreciate how his path to greatness was anything but assured.

Tuchman's Stilwell is a little dated and suffers from the fact that Tuchman was writing about World War II in 1970 and her judgement is clouded at times by her feelings towards the war in Vietnam. At times she paints with a broad brush. But as a biography of Stilwell and an introduction to America's complex relationship with China, it's the best.

PM: Two continuous hours of warm, dry, windy gully running in both the upper and lower gully. No watch. Garmin broke. I'm giving myself 15 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Wed, May 21, 2014 at 17:15:33 from 24.1.80.94

I can see why there are three books on the list. Huge! But I guess historians are by methodology not very brief.

I'd like to take a look at the Vietnam book. I think the only one I have read was Achilles in Vietnam by Jonathan Shay. Interesting discussion/application of the Illiad to Vietnam and PTSD.

From steve ash on Wed, May 21, 2014 at 17:22:29 from 67.161.243.240

I'm intrigued by 'Lincoln" I think I'l go and seek it out for my next book. Any other thoughts about it?

From Steve on Thu, May 22, 2014 at 19:49:27 from 98.103.187.42

I'll get Stillwell. Lincoln was OK.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Why aren't more people paying attention to Dakota Lange's blog. He's a stud.

6.5 miles around Liberty Park plus 8 X 100 speedy striders. Also did some core stuff and explosive burpees - inspired as I was by watching one of Hobie Call's workout videos on youtube last night.

Busted out the Ab Wheel when I got home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, May 22, 2014 at 07:34:28 from 141.221.191.225

Yes, he is a great athlete!

From Holt on Thu, May 22, 2014 at 13:32:42 from 204.113.55.41

I was stoked to see him pop up on here a couple months ago. Being a former 3A guy, it has been a lot of fun to see what he has been doing. He would have added a lot to a pretty stacked Utah field this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 treadmill miles. I was tired and a little sore. I suppose from doing those striders yesterday and not doing them frequently enough.

Hope everyone has a great weekend. Try to remember that it's about more than cookouts and matress sales.

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

Today I did a couple miles on the treadmill to warm-up then I headed over to the stairmaster for an EPIC session. 545 floors in 60 minutes.

I think I'm ready for Everest. If Eversst had stairs.

I just realized I haven't been sick this year. No allergies, not even a cold.

PM: Chopped down the dead aspen tree in my front yard. I was going to go for a second run to reach 70 for the week but the dead aspen was calling. I will miss it and so will the hummingbirds since our feeder hung from it. Sad that it's just a bit too warm in the Salt Lake Valley for aspens these days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, May 24, 2014 at 14:37:36 from 98.202.128.218

Everest sort of does have stairs. The sherpas essentially kick a staircase with a fixed line all the way to the top.

From Bob on Sat, May 24, 2014 at 15:02:45 from 67.176.195.62

Next time breath through a straw while climbing for that more Everest feel.

From Rob Murphy on Sat, May 24, 2014 at 15:06:00 from 24.10.249.34

We're at 4500 feet here Bob. That's kind of like 29,000.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

16.5 miles in 2:02 around Liberty Park and the surrounding neighborhoods.

I spent some time afterwards staring at the ducks at the pond. I just really like ducks. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sun, May 25, 2014 at 18:46:57 from 107.203.52.135

Ducks are better than Canadian Geese.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles at Jeremy Ranch in 2:26. The last four miles were hard. I ran them in 30 minutes but got dropped by about 2 minutes by the rest of the crew. More thoughts later...

I'm just happy and thankful that I can train as hard and consistently as I have been lately. I definitely try not to take it for granted. Sometimes I get a little wistfull out on 20 mile runs with guys like Jake, Fritz, and Josh - wondering how many more years I'll be able to do it but at the same time, just trying to enjoy the moment. I'll turn 50 in five months but it seems like just yesterday I was turning 40. I know the next 10 will fly by as well. You can't assume anything at 50. When I was 40, I assumned I would be running and racing at 50. I hope I will be training and racing hard at 60, but I certainly don't assume...

Not sure where I'm really going here. 36 years I've been doing this. I hope I will have the brains to know when to swallow my pride and make concessions so that I can keep doing it in a serious way.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Josh E on Mon, May 26, 2014 at 11:56:22 from 65.130.119.46

That's a big back to back with 16.5 yesterday. Next time you bring your family along for a run let me know so I can try to drag out mine. They would love that creek.

From Rob Murphy on Mon, May 26, 2014 at 12:42:36 from 24.10.249.34

It was HARD to get them up at 6:30. But they had fun once they got up there.

From jtshad on Mon, May 26, 2014 at 15:03:31 from 69.20.183.178

Great couple of days of running. You are an inspiration! Always appreciate your thoughtful posts...get us old guys thinking!

From Rob Murphy on Mon, May 26, 2014 at 15:12:56 from 24.10.249.34

Thanks Jeff. Just a lot of thoughts going through my head on the run today. It's not always that way, sometimes I can just almost literally shut my brain off on a run.

Sounds like you had a good weekend.

From Smooth on Mon, May 26, 2014 at 15:16:51 from 71.219.15.185

Enjoy the moment!!! Great running Rob!!! I second Jeff's comment that you are an inspiration!!! :) Love that you share your thoughts! :)

From james (runmehappy) on Mon, May 26, 2014 at 20:37:22 from 50.168.220.218

Nice to meet you this morning Rob. Thanks for letting me tag along.

From ACorn on Mon, May 26, 2014 at 21:29:47 from 71.213.41.74

Great start to the week! I hope to be capable of running as well as you are at 50, as said above, you're an inspiring guy.

From Bret on Tue, May 27, 2014 at 07:16:37 from 96.45.118.12

It is great advice to be in the moment and enjoy it while things are going well. You never know when you may hit injury struggles - or other impediments or obstacles.

What is really cool to me is that I was running with you probably in the first few years of your 36 years of running - and that we are both still at it.

From Jake K on Tue, May 27, 2014 at 09:02:25 from 159.212.71.199

You are holding your own with the young guys, Rob. I sometimes worry that I'm going to kill you on one of these Jeremy Ranch 20 milers, but you keep it going! I don't think you'll get "harpooned" if you run another marathon :-)

Excellent thoughts here... One of the things I value most about our friendship is that whether we agree or disagree on subjects, you always inspire me to THINK critically about what I'm doing.

From Rob Murphy on Tue, May 27, 2014 at 09:40:42 from 163.248.33.220

Thanks Jake!

What do we disagree on? The more I learn about this sport and the more experience I gain, the less dogmatic I get about everything.

From SpencerSimpson on Tue, May 27, 2014 at 11:30:15 from 166.137.209.35

Rob. You're a class act. Hang in there. You're still 49 and you still have a ton to give. You're gonna e 80 and racing brotha. Go Hawks! MIH

From Jake K on Tue, May 27, 2014 at 12:07:25 from 159.212.71.199

We disagree on the usefulness of baseball.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Two mile easy jog. Some walking.

Alta XC opening social tonight at 6 at Rock Creek Pizza. Can't wait!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Tue, May 27, 2014 at 13:52:04 from 70.194.128.210

Awwwwe yea...top of the mileage board right now.

From Holt on Tue, May 27, 2014 at 17:55:45 from 67.2.227.1

I love rock creek... If I was up there, I would totally crash!

From Rob Murphy on Tue, May 27, 2014 at 19:40:45 from 24.10.249.34

You'd certainly be welcome Dave.

Let's try to get our teams together before a meet this year ok?

From Holt on Tue, May 27, 2014 at 21:22:42 from 67.2.227.1

I really think we should... I'll get back to you on it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I surveyed my first period class of 11th graders on what they had for breakfast.

1. granola, yogurt, coffee

2.eggs and sausage

3. frosted mini-wheats with raspberries

4.Mango Tango Odwalla with toast

5. Two PB&J sandwiches. Chocolate milk.

6. cream cheese on pita bread. Chocolate milk

7. Bowl of Lucky Charms. Orange juice.

8. Cinnamon bun. Cinnamon sugar toast. Milk.

9. Nothing.

10. Toast.

11. Ham and Cheese Hot Pocket

12. Water

13. Ensure and a Banana

14. Nothing

15. Nothing

16. A pear.

17.Lucky Charms, strawberries, pop tart, apple juice.

18. Lucky Charms

19. Nothing

20.Nothing

21.Nothing

22.Nothing.

PM: 10 miles on the treadmill. Kept it at about 7 minute pace or a little faster.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, May 28, 2014 at 10:20:08 from 141.221.191.225

Hmm...Nothing the clear winner then Lucky Charms. Need to have them attend a nutrition class or seminar!

From Holt on Wed, May 28, 2014 at 10:22:50 from 67.2.227.1

Still in school?! On our second week of summer!

From Holt on Wed, May 28, 2014 at 10:23:23 from 67.2.227.1

Of course when we go back (teachers) on August 6th you can laugh at me!

From Pippi on Wed, May 28, 2014 at 11:31:15 from 155.98.164.38

And this is exactly why I am back on the blog :)

Do you have an 80 year old in your class #13? I would have to say #1 knows how to eat breakfast!

From Wesley Hunt on Wed, May 28, 2014 at 12:02:26 from 74.82.64.161

I'm actually pretty impressed with a few of these...what do you think a random sample of breakfasts would look like in Arkansas?!

There's far worse cereals out there than Lucky Charms.

And what the heck is Odwalla?

From Rob Murphy on Wed, May 28, 2014 at 13:05:25 from 163.248.33.220

Good point on the nutrition class Jeff.

Or they could just have parents?

Odwalla is a fancy juice for rich people Wesley.

From Bob on Wed, May 28, 2014 at 13:21:27 from 70.194.131.210

Impossible to get tweens and teens to eat before 10am. My kids will have a yogurt and a piece of fruit on a good day. Perhaps school starts too early?

From Rob Murphy on Wed, May 28, 2014 at 13:37:13 from 163.248.33.220

Good points Bob. But parents could try not having Lucky Charms in the house.

From Jake K on Wed, May 28, 2014 at 18:05:29 from 199.190.170.24

Hard boiled eggs! Make a dozen and you've got a potent protein breakfast source for a week.

Odwalla is just Coke's version of juice. You're probably better off just drinking Coke, so at least you get some caffeine.

#5 is my favorite. Gotta be a football player, right?

From SlowJoe on Wed, May 28, 2014 at 18:41:53 from 66.69.93.8

Interesting list. Down here you'd get about 50% breakfast tacos.

From allie on Wed, May 28, 2014 at 21:22:45 from 65.130.158.163

#8. ahhhhh.

From Jason D on Wed, May 28, 2014 at 21:59:42 from 198.228.228.43

#5 could also be a budding MMA fighter. I went to school with a guy who ate two sandwiches during class and that's what he did.

#13 is a gem. That's an aging 11th grader.

Matt Fitzgerald says to eat a bigger breakfast if You like to and want to. I've started eating a more substantial one immediately after my morning run. Keeps me fuller and not bonking by 2:00PM

From Rob Murphy on Thu, May 29, 2014 at 05:58:47 from 24.10.249.34

Matt Fitzgerald is actually pretty big on Ensure too. Says it has the "perfect nutritional profile" for a pre-marathon snack.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.252.003.001.0011.25

Did a pretty hard treadmill fartlek - working up to 5:20 pace for a couple minutes at the end.

Andy brought home a pile of his art work from school today. Here's the conversation...

Ann: That's really good Andy. Is it a plane or a fish?

Andy: It's a boat.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From ACorn on Fri, May 30, 2014 at 08:23:02 from 71.213.41.74

Plane + Fish = Boat

I'm sure Andy's still a better artist than me.

From Bob on Fri, May 30, 2014 at 12:24:47 from 70.194.160.127

Yup, random creations scattered on the top of my dresser at home. Cherish these moments.

From Rob Murphy on Fri, May 30, 2014 at 12:30:46 from 163.248.33.220

I realize that you're supposed to say "that's a great picture Andy. Tell me about it".

Ann broke that rule.

From Bob on Fri, May 30, 2014 at 12:32:59 from 70.194.160.127

Now that's teecha skills grasshopper. Thanks for the tip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Just a leisurely 10k around the neighborhood. Need to keep my easy days easy.

It will be a challenge to squeeze in a run around swim meet and Ann's work tomorrow.

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

Am 6 on the treadmill at the Kearns pool.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Josh E on Sat, May 31, 2014 at 11:25:47 from 65.130.119.46

Kearns is the place to be. Great week. The family is going up to Jeremy Ranch for tomorrow's run.

From allie on Sat, May 31, 2014 at 11:48:54 from 174.27.235.2

i spent many summer days at kearns pool clutching the rails of the lowest platform and making every excuse in the world on why i couldn't jump. then my grandmother pushed me off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.250.000.000.0020.25

.25 mile warm-up :-)

20 miles on the Jeremy Ranch Road with Jake, Nathan Krah, and Josh - but mostly with Josh as Jake and Nate left us. 2:27 felt much easier than Monday. Great run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Jun 01, 2014 at 12:27:47 from 69.20.183.178

Nice run!

From Jake K on Sun, Jun 01, 2014 at 13:19:55 from 98.202.128.218

I'm glad we gave you and Josh some alone time. Good run - you've gotten your share of long runs in the past week!

From Josh E on Sun, Jun 01, 2014 at 13:35:49 from 65.130.119.46

Your watch needs an exorcism. My wife and kids actually did stay on the creek most of the time and they loved it. Nice job today.

From Ashton Arndt on Sun, Jun 01, 2014 at 19:36:49 from 174.19.45.103

You've had some really nice long runs! Now they will get even better since schools going to be out! :)

From Tom Slick on Mon, Jun 02, 2014 at 08:40:11 from 69.171.160.219

what event are you training for ?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rough day yesterday. After my long run with Jake, Nate, and Josh up at Jeremy Ranch, I mostly spent the rest of the day sick in bed or in the bathroom.

Google "beet juice poisoning". I pretty much had all those symptoms. Still weak and depleted today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom Slick on Mon, Jun 02, 2014 at 08:41:50 from 69.171.160.219

So now the question is, what are you doing with all those beets?

From Jake K on Mon, Jun 02, 2014 at 09:26:23 from 199.190.170.24

When you said you drank a quart of beet juice before the run I laughed and sort of thought that was kind of silly, but I didn't expect you to actually get sick.

As Michele Ferrari said about the dangers of EPO - "It's also dangerous to drink 10 liters of orange juice"

From Josh E on Mon, Jun 02, 2014 at 09:48:57 from 205.235.104.4

Glad you finished the run ok. Were you juicing your own beets or was this the Biotta brand?

From Jason D on Mon, Jun 02, 2014 at 10:47:12 from 24.1.80.94

I thought you drank beet juice before a race or a long run once and felt magical? Maybe it was the night before? Josse recently had an entry about the issue. I'll stay away from it. I was nervous about a bowl of cereal and almond milk this morning, but it's darn perfect.

From Josh E on Mon, Jun 02, 2014 at 11:35:34 from 205.235.104.4

I think it was a volume problem. I've tried it and never had an issue. But I've never had more than 6 oz in an eight hour period.

From jtshad on Mon, Jun 02, 2014 at 19:07:27 from 69.20.183.178

Have you been hanging out at Schrutte Farm's with Dwight and Moze? When did you go to Scranton, PA?

From Rob Murphy on Mon, Jun 02, 2014 at 19:10:20 from 24.10.249.34

Good one Jeff!

From allie on Mon, Jun 02, 2014 at 20:45:59 from 65.130.129.9

colorful.

hope you are feeling better.

From emruns on Tue, Jun 03, 2014 at 08:29:32 from 65.130.145.153

Sounds miserable. My chiropractor recommended beet juice. Maybe not! Feel better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: Two miles with Abby, Andy, and Summit.

Off to Alta High graduation now.

PM: Four times around Liberty Park plus some striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

More running around Liberty Park plus striders.

Last day of school. Year number 18 in officially in the books. Looking forward to a nice summer. Heading to Minnesota on Sunday to visit Ann's family and do this little race in Duluth. I'm also doing Jay Johnson's clinic for coaches in July in Boulder plus a four day AP conference at Cherry Creek High School near Denver.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Wed, Jun 04, 2014 at 16:48:27 from 50.243.2.233

Congrats on finishing 18. Sounds like a good line up of fun for the summer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

First day of summer!

Abby had a sleepover last night and Ann had to teach a class down in Daybreak at the U hospital down there so Andy and I did a 3 mile walk with a little running. I'll give myself a mile.

I think I've decided to run this race in Minnesota the week before Grandma's.

Noon: 11 miles around Sugar House Park in 1:05:20. Ran the first and last miles in 8 minutes and the middle miles in the low to mid sixes. Warm.

Liked my new Saucony Fast Twitches and my new Garmin Forerunner 15. Nothing like some new gear for motivation.

Pleased to see my fellow Furman Paladin, U.S. soccer star Clint Dempsey, on the cover of my new Outside Magazine!!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Thu, Jun 05, 2014 at 17:49:49 from 74.82.68.145

Bring on the heat! Always makes me feel a little more blue collar and never let's me forget I'm working hard...love long summer runs on heat advisory days where we're instructed to stay inside.

1:05:20?

From Rob Murphy on Thu, Jun 05, 2014 at 19:35:52 from 24.10.249.34

Yeah… that's a typo Wesley. I'm going to leave it because it looks impressive

1:15:20

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: Four miles of walking/running with the family around Sugar House.

Did Jay Johnson's "Core H" routine after. I think the H stands for Hell! Especially if you haven't done it for a while.

Heading to the Fort Douglas museum for a Cub Scout activity with Andy now.70th anniversary of D-Day and probably the last "round number" one with a significant amount of WW II veterans around.

PM: 6.25 on the treadmill at the gym during Abby's practice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Fri, Jun 06, 2014 at 22:10:10 from 204.14.22.58

Coach that's 10.25!

From Rob Murphy on Fri, Jun 06, 2014 at 22:40:20 from 24.10.249.34

Only some was running this morning. I'm actually being generous giving myself 2 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.250.000.000.0018.25

18.25 in 2:16:20 around the neighborhood, SHP, and the Highland track. Ran the first two easy and then kept it right around seven minute pace the rest of the way.

Felt fairly easy and effortless.

This was my sixth week over 70 miles since late March/early April. Last year I only had three weeks over 70 miles in the same time frame and they were way spread out. This year I've done six out of the last eight.

PM: Abby and Andy and I walked to Chick-fil-a for lunch (3 miles) through the AWESOME new "Sugar House Draw". Then we went to Old Navy to pick up some really cheap clothes that were, no doubt, made by child labor in China. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Josh E on Sat, Jun 07, 2014 at 11:08:02 from 65.130.119.46

I can't believe 4:10 pace felt that easy! What's up with your times of late? Nice work. I should've had you join up with me and Kotter.

From Rob Murphy on Sat, Jun 07, 2014 at 11:13:47 from 24.10.249.34

It's that underarm testosterone I've been smearing from head to toe. Either that or I need to stop posting my workouts right after my runs when I'm low on blood sugar!

From Derek D on Sat, Jun 07, 2014 at 11:26:45 from 68.109.132.154

Nice mileage lately. Hopefully Chrome makes it happen today. At least we'll have something to exciting to watch this afternoon.

From Matt Poulsen on Sat, Jun 07, 2014 at 12:08:00 from 50.168.224.197

Looking great, Rob!

From Bret on Sun, Jun 08, 2014 at 07:46:50 from 70.193.196.194

Nice consistency in your mileage Rob - looking good for some racing in the next few weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: Just an easy 2 mile walk. Heading to Minnesota now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Jun 08, 2014 at 18:37:53 from 69.20.183.178

Safe travels. Let us know if you are passing through on the way home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

AM: Easy 8.25 around Lusk Wyoming.Stayed at one of my favorite motels, The Best Western Pioneer Inn with this excellent chuck wagon omelette bar out by the pool area with your omelettes made by the motel owner in boots and cowboy hat and everybody getting their picture taken with him. Mimosa's too which would, no doubt, be illegal in Utah.

37 degrees on my run!

Off to Mt. Rushmore when the kids get out of the pool - they were in the thing at 7:30.

I have arrived....in Murdo, South Dakota! CAN'T BELIEVE I've lived almost 50 years and missed Murdo so far. Heading out to explore the town on foot now.

PM: 4.5 miles around Murdo. Wow! I think I might be the first person to ever run here. The split racing shorts might have been a mistake.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Jun 09, 2014 at 08:12:36 from 216.234.133.229

37 degrees! Nice. Sounds like a fun trip. Enjoy it!

From dugco on Mon, Jun 09, 2014 at 08:24:22 from 68.35.217.251

We still talk about our Rushmore trip from about ten years ago - kids really enjoyed it - hopefully the hiking trails will be open... lots of chipmunk/ground squirrels and such. Oh, and the big sculpture thingy too.

From Rob Murphy on Mon, Jun 09, 2014 at 08:54:16 from 75.160.168.201

Apparently there's a new trail that goes up and around the sculpture. Andy want's to skip it and go to this tourist trap gold mine thing so we can get rich.

From Jake K on Mon, Jun 09, 2014 at 18:11:42 from 98.202.128.218

Googling "Murdo South Dakota" is kind of depressing!

According to City-Data, Robert is the 3rd most common name in Murdo.

From Jason D on Mon, Jun 09, 2014 at 18:34:52 from 24.1.80.94

1. Robert Murdo. I'll add that to my list of aliases.

2. The Mimosa is an underrated beverage.

3. Even at twenty-nine and knowing better I watched that show about mining claims out west at my parents' house and for a few minutes was convinced that with my dad's knowledge of geology and rocks and minerals we could make a go of it.

From Rob Murphy on Mon, Jun 09, 2014 at 18:45:18 from 69.77.203.161

You're right Jake. Prosperity bypasses this place. We're staying at the really cool Landmark Country Inn though which is a bright spot. Heading to the Buffalo Grill now…

Rob's travelogue signing off.

From jtshad on Mon, Jun 09, 2014 at 18:52:37 from 69.20.183.178

Too funny about the shorts...loving the travelogue!

From Jake K on Mon, Jun 09, 2014 at 19:03:56 from 98.202.128.218

Jason, don't give up on that dream. In fact, I could sell you some stock in something locals call the "dream mine." Just Fed-ex some cash to me and I'll get you some shares. It will pay huge dividends, trust me. No chance of this failing.

Keep up the travelogging, Rob. Can't wait to see where the adventure takes you tomorrow!

From Jason D on Mon, Jun 09, 2014 at 19:20:33 from 24.1.80.94

I was hoping Rob would finance it, and I would cut young Andy in on it. But if it is as easy as you say I might do that. The shipping sites say I am not supposed to send cash so would my credit card number work?

Enjoying the travelogiblogging as well, Rob. Fun last year too. Safe travels.

From Rob Murphy on Mon, Jun 09, 2014 at 20:07:38 from 69.77.203.161

Thanks Jason. Glad you're enjoying the annual Murphy excursion through the heartland.

We'll be in the Twin Cities tomorrow Jake. I'll get a run in around Lake Calhoun, Lake of the Isles, and Lake Harriet ( the "chain of lakes" in the local lingo). I'll also be out of the food desert and able to eat more healthy.

From Jon on Mon, Jun 09, 2014 at 20:17:53 from 107.203.52.135

Split racing shorts are never a mistake. Never.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.252.001.001.0011.25

No morning run, but I did eat breakfast in Mitchell, SD, the hometown of 1972 Democratic presidential nominee George McGovern. Poor George failed to even win his home state in 72, winning only Massachusetts and leaving Nixon the other 49 states.

Nixon worked out well.

PM: Treadmill fartlek in the fitness center here at the Raddison in South Minneapolis overlooking "The Waterpark of America" - supposedly the worlds largest indoor waterpark. Going to say no to the mall next door.

Oh, and in an almost unbelievable coincidence, we also drove through Ceylon Minnesota, the boyhood home of former vice president and 1984 Democratic presidential nominee Walter Mondale also the victim of a 49 state drubbing at the hands of Ronald Reagan. At least Mondale won Minnesota.

Pretty good workout actually with a little weights/strength training after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Tue, Jun 10, 2014 at 09:14:00 from 68.35.217.251

Sure, sure... McGovern blah blah - how could you not say Mitchell, SD, home of the Corn Palace!!? In the several summers of my youth traversing Iowa and SD, we never failed to pop into the Corn Palace if we were within spittin range. Do continue the travelblogging, Rob - good memories.

From Rob Murphy on Tue, Jun 10, 2014 at 17:54:15 from 67.137.182.131

We drove by the Corn Palace and said "nah" before heading over to the Perkins.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM: 9.25 miles which included once around Lake of the Isles and twice around Lake Calhoun. It occured to me that when I lived here in 1993 and 1994 and circling Lake Calhoun was my daily running route, that in those pre--Garmin days I was pretty severely overestimating my mileage.

This is where Ann and I lived 20 years ago when we got married. The neighborhood hasn't changed too much. Lots of our favorite places we went to when we were hip twenty-somethings are still here.

Like the Uptown Diner which I contend is the best breakfast in America, no contest, and where I'll be brunching today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Wed, Jun 11, 2014 at 09:14:03 from 12.217.161.130

Where is Lake Calhoun? You better go redo all your fastrunningblog miles from 20 years ago.

From Jason D on Wed, Jun 11, 2014 at 20:42:13 from 24.1.80.94

"'The Uptown Diner is the cat's pajamas,' one Uptowner enthusiast has scrawled." Was that you :)

From Teena Marie on Wed, Jun 11, 2014 at 20:47:00 from 199.201.101.113

You are still hip, my friend ... CRAZY HIP!!! :-)

From Teena Marie on Wed, Jun 11, 2014 at 20:47:25 from 199.201.101.113

Oh and PLEASE say hello to Ann for me! :-)

From allie on Thu, Jun 12, 2014 at 15:59:19 from 174.27.200.174

mmmm, caprese benedict.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I'm in a wifi free zone at Ann's uncled house in North Branch, Minnesota. Not only that, but they don't own a computer. So I drove 10 miles to this McDonalds...

From Uncle Lauren's back porch we have, so far, seen one raccoon, many deer, and ONE BEAR this morning. Seriously, drinking my coffee, looked out, and there was a bear messing with the bird feeders in the backyard. Uncle Lauren's land runs right up to the St. Croix River which is the Minnesota-Wisconsin border and it's a wildlife paradise.

No running today. Three hours of pushing a lawn mower should count for something though. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Sat, Jun 14, 2014 at 07:23:09 from 174.239.104.194

That must be one heck of a lawn or you have a mower problem. Sounds like a fun trip so far.

From Rob Murphy on Sat, Jun 14, 2014 at 08:28:05 from 75.100.219.196

It was several acres Fritz, really required a riding mower, but I pushed to get a workout! Pretty good cross training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM: 5.25 miles on dirt roads in North Branch plus some striders then a couple more miles with Abby when I finished. She's running the 5k at Grandma's.

Heading up to Pine River now after this Caribou Coffee stop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Fri, Jun 13, 2014 at 13:32:09 from 70.194.101.14

Best wishes for a great race to all of you. Ran Gma's three times. A great race.

From Wesley Hunt on Sat, Jun 14, 2014 at 05:14:20 from 74.82.68.160

Good luck, Rob. Really enjoyed your posts all week...

Wesley

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.002.000.0014.25

AM: Chilly, rainy, windy. I did 12.25 miles in 1:28 with miles 6-8 in 11:40 as kind of a race pace simulation. Felt good aerobically, not breathing too hard, but my legs didn't feel so great - not as fluid and effortless as I wanted the pace to feel. Not a disaster, but not the great effort I was looking for. I was kind of achy and tired from sleeping on the horrible matress at Ann's parents. Every year we swear we are going to buy a new bed while we are here so we can get a little sleep, but we never do. This has been going on for twenty years now.

Two miles with Abby after.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Sat, Jun 14, 2014 at 10:20:07 from 67.176.195.62

I take it the in-laws don't read your blog? Or maybe they do!

From Rob Murphy on Sat, Jun 14, 2014 at 13:43:23 from 75.100.219.196

Hmmmm.... good thinking Bob. Maybe I should delete that.

I've never told them about it. My mom reads it though. I would never write anything bad about her! Or her mattresses.

From james (runmehappy) on Sat, Jun 14, 2014 at 14:50:35 from 50.168.220.218

That is how I felt last week after "sleeping" on the hospital bed for 3 nights. Amazing how much sleep or a lack there of can effect you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM: 4.5 miles plus some striders and drills during a brief break in the rain. I think prehistoric Lake Agassiz is reclaiming this land.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Sun, Jun 15, 2014 at 08:15:56 from 67.176.195.62

Happy Father's Day to you as well! Break out the board games, but no Monopoly. ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.003.250.0013.00

AM: 9 mile fartlek in 64 minutes. I did fifty minutes of 2 minutes "on" and 3 minutes "off" with a 2 mile run with Abby after. I also ran back and forth to the bridge a couple times while Andy was fishing.

The 2 minute fast efforts were entirely by feel but probably ranged from half marathon pace down to 5k pace. Nice run.

Went to town around lunchtime to use the wifi at the bakery. Closed on Monday. Then went to the library to use its wifi. Closed on Monday. Monday's seem to be an extension of Sunday here in Pine river. So I'm sitting in the parking lot of the library being happy that their wifi at least doesn't require a password.

Did some grocery shopping and then stopped by Hardware Hanks with Andy and Abby to buy 2,400 BB's for the air rifle so they can blast away at cans and trees all afternoon.

PM: 3 mile walk/jog for my mental health.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Mon, Jun 16, 2014 at 16:25:44 from 50.198.46.21

I finally found the time to log onto FRB and found out why I have left voicemails on your house phone without a response.

From Jake K on Mon, Jun 16, 2014 at 19:53:54 from 98.202.128.218

2400 rounds! Those kids are going to be snipers by the end of this trip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: One mile walk with Abby

Spent the rest of the day huling garbage to the dump and scrap metal to the metal recycling place. All from my in-laws rotting barn.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Tue, Jun 17, 2014 at 12:34:21 from 70.194.108.137

American Picker for the day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.002.000.006.25

Pretty good morning. Abby and I left early and drove to Pine River to do a workout on the high school track. I wanted to do a little race simulation workout so I laced up the racing shoes and did a warm-up the same way I would before a race. 2 miles plus some stretching and striders. Abby circled the track 17 times, mostly running, and then did 10 times up and down their tiny stadium.

I did 2 X 1 mile with a quarter mile walk/jog recovery. Made it an actual mile, not 1600. The goal was to feel good running at race pace or a little faster. I ran the first one in 5:49 and the second one in 5:41. Felt good, but not quite as efortless as I hoped but that's usually the case with training so I'm not too worried.

Besides, I'll have beet juice working for me on Saturday!

Cooled down with 2 easy miles.

I haven't done enough of thes workouts in the past few weeks and I haven't raced enough which will hold me back on Saturday. My mileage has been good though and I'm healthy so that's working in my favor.

Went to the Pine River Bakery  with Abby and got a cinnamon roll and cup of coffee and Abby got a cookie and milk. Then we walked around the whole town and talked about what it would be like to live in a town of 951 people in the middle of nowhere.

Back home now with stressed out Ann who's trying to purge her parent's 40 years of crap to get ready for their auction.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Jun 18, 2014 at 10:19:40 from 159.212.71.17

Nice tuneup - good luck on Saturday!

You didn't mention Andy in the family updates. You guys didn't lose him, right?

From Rob Murphy on Wed, Jun 18, 2014 at 10:34:45 from 75.100.219.196

Thanks Jake. Can't wait to get to Duluth and then head home!

Andy has adopted Ann's parents RV and has pretty much moved in there. I haven't seen him.

From Jake K on Wed, Jun 18, 2014 at 10:44:15 from 159.212.71.17

Hearing that someone is spending that kind of alone time in a RV makes me nervous after watching Breaking Bad. But I doubt Andy's has devious intentions or those kind of chemistry skills.

Wishing you cool temps and a northeast wind on Saturday.

From Bret on Wed, Jun 18, 2014 at 14:35:58 from 216.234.133.229

Good luck Rob. Sounds like you will be ready for a good effort. As you said, you are healthy and your mileage has been good. Also, you seem excited to race. You seem to do well off of those key things being in place.

BTW -- Richie is planning to do the marathon in Duluth to pace a friend to a 3:15. And, another St. Pete friend, Drew Chandler is running too, trying to go sub 2:40 - if you happen to be around for the Marathon finish.

From Jason D on Wed, Jun 18, 2014 at 15:53:09 from 24.1.80.94

Good tuneup workout. I sometimes run 2 x 800 this close to a half and don't feel spectacular and usually run several seconds per mile faster. So, feeling not effortless but good is good I think.

I hope Andy has mastered the bb gun because we are going to need food when we are out mining.

From allie on Wed, Jun 18, 2014 at 15:56:25 from 65.130.179.209

track workout, cinnamon roll/coffee, leisure walk with your daughter...sounds like a pretty good start to the day.

good luck to you on saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Easy four miles plus 4 super fast striders. 110% humidity this morning after last night's torrent.

Saw a mama deer and an itty bitty spotted fawn bouncing across the road.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Thu, Jun 19, 2014 at 14:17:07 from 204.14.22.58

On Monday are we doing the gully time trial at 8am?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

Just a super easy shake out here in Duluth, Mn.

I'll make my annual pitch for Grandma's Marathon and the Gary Bjorklund Half Marathon right now. I'm always surprised that more FRBers don't head out here for an early summer trip. It's one of the best races in the U.S. and Duluth is a surprisingly happening place and, when it's sunny, truly beautiful. The hospitality and organization are top notch. The temperature in Duluth tomorrow at race time will be 51 degrees - probably a couple degrees cooler along Lake Superior where the race is run.

We checked in this afternoon. Abby picked up her packet for the William A. Irwvn 5k which is this evening at 6 pm and I went over to the "Elite Athlete Hospitality Room" to get my stuff and be waited on by a platoon of elderly volunteers. Lots of cookies for the kids. Interesting to see a couple Kenyans dumping a lot of the treats in their duffel bags.

So, headed off to Abby's race soon and then an evening relaxing with out friends here in Duluth.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Jun 20, 2014 at 17:41:31 from 69.20.183.178

Have fun and good luck!

Race: Garry Bjorklund Half Marathon (13.1 Miles) 01:17:22, Place overall: 120, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0013.100.0015.10

Pretty ok race. I didn't race the last few miles nearly as hard as I should. Just didn't feel the intensity today.

Still, I really enjoyed being out there in the best race hosted by a small city in the U.S. We always have a great time here staying at our friends, Wendy and Al Deibele, whom we have known since our days in Minneapolis two decades ago. They have a beautiful home, a great family, and an excellent wine cellar which almost was a major distraction the night before a big race. Ann made it out on the course to see me twice along with Abby (who ran 25:40 in the 5k last night!) and Daria. They kept me from fading any more than I did.

Breakfast, as always, right after the race at Amazing Grace. Three pieces of french toast, two pieces of bacon, two sausage links, and two eggs over medium.

I'm feeling good now. Just got back from a two mile walk arond the neighborhood. I think I have a great race or two in me this year. I can just feel it.

Hats off to Paul Petersen for his 2:17:54 in the marathon. I have tons of admiration for the way he just goes about business.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Jun 21, 2014 at 13:52:00 from 69.20.183.178

Good run, glad you had fun!

From allie on Sat, Jun 21, 2014 at 14:47:26 from 65.130.183.214

nice race, rob, and congrats to abby on her 5k.

From Bret on Sat, Jun 21, 2014 at 14:49:32 from 99.1.220.106

Nice racing Rob. Glad to hear it went as well as it did. Pretty speedy time to call it "ok". Sounds like the weather was good and you enjoyed yourself. Congrats!

From Bob on Sat, Jun 21, 2014 at 14:51:02 from 50.178.92.40

Great time Mr. Murphy!

From Josh E on Sat, Jun 21, 2014 at 15:34:20 from 65.130.119.46

Glad you finally got the report up. Great time and sounds like a perfect annual tradition.

From Sasha Pachev on Sat, Jun 21, 2014 at 15:59:50 from 192.168.1.1

Congratulations! Very good result.

From Jon on Sat, Jun 21, 2014 at 19:20:42 from 107.203.52.135

I looked up your result and thought that was a great time. Congrats, Rob.

From Rob Murphy on Sat, Jun 21, 2014 at 19:27:22 from 75.134.145.181

Thanks Jon and everyone else. I'm hanging in there.

From ACorn on Sat, Jun 21, 2014 at 23:14:49 from 71.213.41.74

Congrats on a great race and time!

From Steve on Mon, Jun 23, 2014 at 07:23:57 from 66.87.149.104

I've been waiting for these results. Good race Rob! That's an honest, rolling course. Nothing like all these downhill Utah ones.

From Jake K on Mon, Jun 23, 2014 at 08:25:13 from 199.190.170.31

Very good race, Rob. Nice way to cap off the vacation.

From Jason D on Mon, Jun 23, 2014 at 14:14:18 from 166.147.123.35

Good race, Rob. You've now got 3 seconds on me this year so I have some work to do before September 21!

From Wesley Hunt on Mon, Jun 23, 2014 at 16:30:08 from 76.104.30.59

Excellent race, Rob. And sounds like a joyful trip with lots of friends and family.

From Teena Marie on Sat, Jun 28, 2014 at 14:53:10 from 199.201.101.113

Wow!!!! Congrats!!! You ran that without racing the last few miles as hard as you should?? I'm in awe!

A huge congratulations to Abby as well. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. Drove from Duluth to Lincoln, Nebraska. The highlight was a visit to the Bob Feller museum in Van Meter Iowa. "The Heater from Van Meter".

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Tue, Jun 24, 2014 at 14:27:43 from 70.194.108.42

Hey that was darn close to where we lived many years. Feller had an attitude.

From Rob Murphy on Tue, Jun 24, 2014 at 15:13:50 from 24.10.249.34

Well, since you mention it

I grew up in Anaheim, Ca worshipping Nolan Ryan. He's still my all-time favorite player. Feller had quite a few critical things to say about Ryan over the years. I think he was jealous of Ryan for eclipsing Feller as the games best power pitcher.

But I couldn't just drive by after I saw the sign out on I-80.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took another day off. Drove from Lincoln to Laramie with lots of stops.

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

Arrived home in Salt Lake after 16 days. Good to be back. I'll run this evening.

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

10.5 miles at Alta Ski Area. Spent a lot of time running back and forth on the road checking on the new kids and 9th graders - making sure they didn't die or get attacked by mooses or coyotes.

Abby made it to the campground and back. 6.6 miles.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Jun 25, 2014 at 12:31:58 from 159.212.71.200

Wow that's a huge run for Abby!

Way more impressive than yours... no offense.

From Rob Murphy on Wed, Jun 25, 2014 at 12:38:51 from 24.10.249.34

True, but I'll be able to walk tomorrow :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Easy run in the gully. I'm feeling pretty beat up. I'm not happy with how slowly I 've bounced back from the race on Saturday. I had almost marathon like soreness for a couple days. Yesterday's Alta run left me pretty wiped out for today also so I'm taking it easy.

Both knees are achy plus the left achilles. I'll stay on level ground and soft surfaces for a while.

Hope to get in a couple quality runs over the weekend but I won't push it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Jun 26, 2014 at 14:02:03 from 159.212.71.25

Recovery from a half-marathon probably escalates to full marathon achy level when you spend the next 3 days in a car.

From Steve on Thu, Jun 26, 2014 at 14:51:01 from 66.87.80.183

Seriously, you are wondering why recovery is long when four days after a hard half you run 10.5 at altitude? Half marathons shut me down for a week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM: 3 mile walk around Liberty Park with Andy. Played on the playground and waded through the fountains for a long time after.

PM: 4.25 miles at Liberty Park. Knees achy. Hips achy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, Jun 28, 2014 at 09:47:29 from 107.203.52.135

Achy legs = good running

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Swim meet day.

Run? Maybe.

AM: Push-ups, abs, core workout at the pool. Some people looking at me wierd.

PM: 8.25 hot miles around the neighborhood. Just a bread and butter run. Felt better today but I cheated and took a couple Ibuprofins.

I just realize that I seem to finish my runs on the quarter. Lots of my runs end in .25. I actually counted and I have 60 such runs in 2014.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Jun 28, 2014 at 07:20:44 from 99.1.220.106

You and Ann may enjoy reading this as swim meet parents. http://www.huffingtonpost.com/julianna-w-miner/anatomy-of-a-swim-meet_b_5509910.html?ncid=fcbklnkushpmg00000037

From Rob Murphy on Sat, Jun 28, 2014 at 12:22:46 from 24.10.249.34

That is 100% dead on Bret. What's up with those chocolate donuts? Maybe that's why you see so many FAT KIDS at swim meets. You don't burn that many calories in a 100 freestyle.

I brought a cheese stick and a banana for Andy today and said no to the donuts about 100 times.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Easy run around downtown Sugar House, through the tunnel, around the park, and back home.

Blah! Thinking of a new approach to my training. 

I just signed up for a race called the "Jupiter Peak Steeplechase". I thought it would be 3000 meters with some water jumps but apparently the trail running community has appropriated the word and in that world it means "a long race up and down a mountain" as best as I can figure.

So I'm going to start training for this. I will do a mix of real running and trail running. Some guy named Rob Krar won last year in 1:45 which seems really slow for 16 miles. I think I will destroy him if he shows up again.

PM: 3 miles of trail running in the rugged foothills east of Salt Lake City. Started growing a beard along the way.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sun, Jun 29, 2014 at 19:38:22 from 50.198.46.21

Some guy named Rob Krar, ha ha!

From Rob Murphy on Sun, Jun 29, 2014 at 19:54:16 from 24.10.249.34

Exactly! He'll never amount to anything. I know I can average 6:33 pace for 16 miles on a training run.

From Fritz on Sun, Jun 29, 2014 at 20:15:31 from 98.202.9.237

Jupiter Peak is a fun one. Rob Krar ran in 2012. Oh and he just won a random race called Western States.

From Rob Murphy on Sun, Jun 29, 2014 at 20:20:42 from 24.10.249.34

Western States?

From Ashton Arndt on Sun, Jun 29, 2014 at 20:37:40 from 174.52.11.80

No big deal, just some little race they put together that 100 miles long! Now you can really run the gully with us!

From Rob Murphy on Sun, Jun 29, 2014 at 20:46:53 from 24.10.249.34

Jupiter Peak is only 16. My speed, honed by years on the road and track, will give me the edge.

And I don't want to hear anything about how he ran a 1:05 half.

From Teena Marie on Mon, Jun 30, 2014 at 06:56:53 from 199.201.101.113

You will LOVE LOVE LOVE Jupiter! :-)

Seriously, it's a FUN race! :-)

(And it does wonders for your -- "your" in the general sense of the word not you individually -- butt!!! :-))

You'll have a great time. :-)

From Blake Bennion on Mon, Jun 30, 2014 at 22:58:00 from 204.14.22.58

I believe that Coach will win!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

So today I ran the gully longer run by myself at 7 am Then I ran 1.5 solw miles with my new kids but I'm only giving myself 1.25 for the number of times I had to stop and walk with them. Then I went into the gym and lifted some and finished with a hard mile on the stair master.

If anyone is interested in reading about this special place (the Alta Lodge and Alta in general), you can google "miles gone by alta my alta" and just click on the first reference. It will take you to a chapter in the conservative commentator, William F. Buckly's autobiography written just a few years ago before his death. He writes about his annual trips here with three friends including the Nobel Prize winning economist Milton Friedman. Even if you don't like Buckley's politics you will have to agree that he's a very good writer and captures the essence of this place perfectly.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Thu, Jul 03, 2014 at 18:27:24 from 174.52.33.62

I like William F Buckley a lot, especially his dry intonation.

From steve ash on Thu, Jul 03, 2014 at 18:28:10 from 174.52.33.62

Milton Friedman has some interesting ideas also..

From Rob Murphy on Thu, Jul 03, 2014 at 19:13:03 from 24.10.247.181

If you go to youtube and search for old "Firing Line" episodes you can watch Buckley in all his glory.

He was truly an original.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: Three miles of hiking from the Alta Lodge to Albion Basin and back. We Murphy's are up here celebrating out 20th wedding anniversary tomorrow but we decided to make it even more romantic by bringing our two kids with us.

Off to the hot tubs with Abby and Andy now.

Oh, and if anyone is interested, I accidentally posted some more stuff about Alta on yesterday's (Monday) entry.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Tue, Jul 01, 2014 at 17:15:57 from 208.54.5.235

happy 20 years!

From Tom K on Tue, Jul 01, 2014 at 17:58:19 from 71.203.20.181

94 was a great year! Happy Anniversary.

From Jason D on Tue, Jul 01, 2014 at 21:31:01 from 24.1.80.94

Happy anniversary to you both. Cheers.

From Rob Murphy on Tue, Jul 01, 2014 at 22:33:43 from 199.30.71.58

Thanks Jason, Allie, Tom

Happy, like two week anniversary Jason.

From Bret on Wed, Jul 02, 2014 at 03:46:09 from 99.1.220.106

Congrats - Happy Anniversary !

From Jon on Wed, Jul 02, 2014 at 04:43:14 from 107.203.52.135

20 years- congrats!

How do you "accidentally" post something?

From Rob Murphy on Wed, Jul 02, 2014 at 06:28:39 from 204.246.131.50

I just posted it on the wrong date - editing Monday's entry instead of Tuesday's.

From steve ash on Wed, Jul 02, 2014 at 06:41:11 from 174.52.33.62

Happy Anniversary Rob. I know that kids along can make for a real mood killer when it comes to that romantic thing. But enjoy them now I always say because they will be grown and gone soon enough.

From jtshad on Wed, Jul 02, 2014 at 07:13:28 from 141.221.191.225

Happy Anniversary to a great couple and family!

From Jake K on Wed, Jul 02, 2014 at 08:09:22 from 159.212.71.77

Happy A-Day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

Alta run.

From the Goldminer's Daughter up to Albion Basin and around seven or eight times, I lost track. Felt solid on the uphills and was able to open it up some on the downhills. I'm thrilled.

The campground opens on the 4th but they were turning the water on today which is great for the longer runs.

Went to Sprouts on the way home. Apparently Wednesday is some sort of sale day and there were a million people there. Abby was traumatized to see that they sold ground kangaroo.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Josh E on Wed, Jul 02, 2014 at 13:44:37 from 205.235.104.4

How much for ground kangaroo? Did you by all their beet juice? That place is really cool.

From Rob Murphy on Wed, Jul 02, 2014 at 13:47:54 from 24.10.247.181

I didn't look at the price but I imagine it's expensive.

Didn't buy any beet juice but I did verify that, indeed, they do sell beet juice. And at a better price than Whole Foods.

From Josh E on Wed, Jul 02, 2014 at 13:49:29 from 205.235.104.4

Really? Last time I checked it was $6.99 there and $5.99 at Whole Foods.

From jtshad on Wed, Jul 02, 2014 at 13:52:12 from 141.221.191.225

I bet Schrute Farms would beet that price! (Pun intended) Ask for Moze because Dwight does not like to put things on sale.

From Jon on Thu, Jul 03, 2014 at 20:27:05 from 107.203.52.135

I had kangaroo steak once. It was delicious.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Busy morning.

Took the dog to the park, mowed the lawn and did yard work, and ran 6.25 miles around the neighborhood. Andy joined me for some of it on his bike.

I've decided that Abby and I will run the Magna 4th of July 5k tomorrow because it starts at 7 am so we can get back to our neighborhood parade/breakfast at 9 and because it's $15.00 not $25 or$ 30 like all the other races.

Louis Zamperini died today at 97. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Jul 03, 2014 at 20:28:10 from 107.203.52.135

Sad about Louis. I hope the movie is good. Amazing story.

You still ok if I crash at your place the night of July 13, and bum a ride to the airport in the morning?

From Rob Murphy on Thu, Jul 03, 2014 at 20:35:53 from 24.10.247.181

It's marked on my calendar Jon. Looking forward to it.

From Cody on Thu, Jul 03, 2014 at 20:39:19 from 76.27.36.99

Hey, that is cool. I will get to stop by and say hi!

From steve ash on Thu, Jul 03, 2014 at 23:18:53 from 174.52.33.62

Sad.. Now for sure I have to go and read the book. Quite a guy from what I understand. Thanks for letting us know Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Uff da! As they say in  Minnesota - and Norway.

Today ended my streak of 12 consecutive 4th of July races. I fully planned on racing but Jon Kotter called me last night and asked me to do a long run with him. So Ann agreed to take Abby to the race while Jon and I headed out at 6:30

This run wore me out. With the hard Alta run on Wednesday and today's hard run, I realize that hard days every other day is too much at my advanced age. I know I was holding Jon back.

We started at my house and ran up to 2700 East and hung a left at the Parley Pratt statue. Up to Sunnyside and then left at the post office through research park, Fort Douglas and The University of Utah, Past the hospital and through the Jewish Community Center grounds to the Bonneville Shoreline trail, then through Federal Heights and the Upper Avenues to the top of Mmemory Grove by the mouth of City Creek Canyon, down through Memory Grove and up the Lower Avenues back towards the U (stopped at a neighborhood pancake breakfast for some chocolate milk), past Rice-Eccles Stadium and south on Guardsman, crossed Sunnyside again and wound through some streets to 1900 East, stopped at Fritz's house to drink some water from his hose bib (did not re-attach the hose - sorry Fritz), liked the 1st place Mesquite Marathon stepping stone in Fritz's yard, then back to my house. Spent a little time talking about Jon's chances of beating Fritz at Des News. Should be a good one if they both race.

17.25 miles, pretty hilly, in 2:08. With my roundabout jog to Highland High and my march in the annual Highland Park Fourth of July parade, I give myself 19 hard miles. Good run, and the type of run I don't push myself through often enough. I'm pretty knackered now and ready for an afternoon nap. 

You can see the Sugar House Park fireworks show great from my yard if anyone wants to come set up some chairs in my yard before 10 pm. Although traffic around hear is a real bear before the show.

Happy 238th USA!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Fri, Jul 04, 2014 at 15:51:37 from 174.52.33.62

Pretty solid run and course Rob. What is Uff da? I had to ask I know..

From Rob Murphy on Fri, Jul 04, 2014 at 15:58:07 from 24.10.247.181

Thanks Steve. Google it. There's actually a wikipedia article.

From Steve on Sat, Jul 05, 2014 at 08:44:02 from 66.87.115.62

Yo nice run! What happened to your Marriott comment?

From Rob Murphy on Sat, Jul 05, 2014 at 09:23:49 from 24.10.247.181

My new resolution is to try and not post comments that might be offensive to any population group.

From Steve on Sat, Jul 05, 2014 at 09:29:09 from 66.87.115.62

That's good. Maybe after that you can support the drive for non competitive races that's once again sweeping the nation. Lots of people are offended by people winning and people losing.

From steve ash on Sat, Jul 05, 2014 at 09:32:41 from 174.52.33.62

I hear you on that one.. Anytime I'm just even having fun poking at the oddidities of the culture here someone gets their bristles up. So now it's just smiley faces and mileage posts from now on.

From Rob Murphy on Sat, Jul 05, 2014 at 09:36:33 from 24.10.247.181

Oddities? What oddities?

From Rob on Sun, Jul 06, 2014 at 06:58:30 from 204.15.87.27

Nice run.

I'm offended that you think I'm offended by your offensive comments.

From Fritz on Sun, Jul 06, 2014 at 14:34:17 from 174.251.17.226

Nice hilly run. Happy belated 4th!

I am glad you put my hose to use. I have a sprinkler system now so has been neglected lately. Jon beat me in the last desnews we ran against each other so odds makers would probably put the money on him. My best chance won't be trying to set a 5k PR in the first 5k of the race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.0011.75

Walk/jogged to the gym and back. 570 floors on the stair master in 60 minutes. New PR!

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

Rest day. Lots of napping. Maybe some hiking this evening?

I did walk a total of 5 miles today plus ran some stadium steps at Highland High with Abby and Andy. 

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 morning.

9 hilly miles in the gully in 1:10 which is a fairly decent clip. 1.25 miles on the treadmill and then 1 mile on the stair master at level 14 (the max).

PM: Weights, core and a short swim at the ridiculously crowded Sugar House 24 Hour Fitness.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Tue, Jul 08, 2014 at 09:52:01 from 174.52.33.62

I remember you saying some time ago that no one had ever invited you to a Ragnar event. I've been to only one.. What do you think about a masters team for the next one?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I'm sore today. Need to lift at least twice a week if I'm going to do it without it killing me the next day. 

Still got a decent 8 miles in at Liberty Park in the late morning. Hot but lots of shade. Ran several long striders at the end. Felt good on them.

Because I started around 11 am today, I missed Doug Fabrizio and Radio West. If I wasn't me I'd probably want to be Doug Fabrizio. He hosts a daily show here in Salt Lake, but syndicated all over the west and on satellite, called Radio West. In my opinion, Fabrizio is one of the best interviewers working today. His daily show is way more informative than any TED talk. The reason I'd like to be him is because he gets to let his mind roam over a wide array of topics (check out his guest lists) which would never get boring. Also, he gets to educate and inform without the worst aspect of teaching - grading papers.

If you live outside of Salt Lake you can subscribe to his podcasts or listen online at KUER.org

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Tue, Jul 08, 2014 at 13:53:04 from 174.52.33.62

Thanks Rob, I'll for sure take a look. A friend of mine recommended TED talk but I haven't got around to the site yet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Fifteen hard but beautiful miles up at Alta Ski Area. Started out at 6:30, ran up and did five campground loops. Then headed back down the road and through the "meadow" (Andy's term for it), passed Alf's Restaurant and up the brutal Sugarloaf trail for 1.5 miles turning around when I got to around 11,000 feet. Awesome views! Ran 10:57 for the first uphill mile past the restaurant. Then I proceeded back down to the summer road. Managed sub-7 minutes for miles 13 and 14.

15 in 2:10

PM: 2 mile walk with Abby up to the Red Box to rent How to Train Your Dragon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Jul 09, 2014 at 12:57:31 from 141.221.191.225

Nice run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Easy run in lane 8 of the Alta High track.

Picked up a new pair of Saucony Peregrine's on the way home to ease my transition into hard core trail racing.

PM: I did the Core H routine plus some push-ups and rope jumping. I'm good at that. Think I might have been a boxer in a previous life.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Thu, Jul 10, 2014 at 11:07:41 from 161.38.221.168

hope things are going well with the beard growing.

From Jason D on Thu, Jul 10, 2014 at 11:12:57 from 68.80.27.222

I was just going to ask how the beard was coming. Dreads could be fun too.

From Rob Murphy on Thu, Jul 10, 2014 at 11:36:22 from 24.10.247.181

I decided against the beard. Mostly because it's about 100% gray and makes me look even older than I am. Brown hair, gray beard just looks weird.

From Ashton Arndt on Fri, Jul 11, 2014 at 08:41:55 from 24.155.87.76

I really like the idea Murphy! It will make you a Utah XC Legend.

From dugco on Fri, Jul 11, 2014 at 08:58:03 from 68.35.217.251

I don't know, Rob... "As Graybeard Murphy emerged from the final forest section into the finishing stretch, Krar could be seen 50 meters back, bloodied and defeated"

From Rob Murphy on Fri, Jul 11, 2014 at 09:16:06 from 24.10.247.181

Thanks for the mental image Doug. It has me pretty fired up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM: Abby, Andy, and I walked to Chick-fil-a for breakfast. Our journey took us through the 8th wonder of the world, the Sugar House Draw. 4 miles of walking total.

Will do just an easy run later. I'm running the trail series 10k tomorrow in Park City. 

Pete Magill's new website looks like it will be a great resource.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Matt Poulsen on Fri, Jul 11, 2014 at 10:16:11 from 66.7.112.65

I love Chick-fil-a. Good luck in Park City tomorrow.

From Steve on Fri, Jul 11, 2014 at 21:25:05 from 187.216.93.2

Nice! A new ultra runner is born!

Race: Park City Trail "10k" (6.75 Miles) 00:45:13, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.750.008.75

Pretty good race today up in Park City. It was supposed to be a 10k but it was a half mile long. Great course and lots of fun. Turned out to be a good workout. Flat to gradual uphill for most of the first mile, steady climb for all of mile two, rolling with lots of switchbacks and rocky for miles three through five, and a nice downhill on wide trails to the finish. Pretty muddy in places, especially the start and finish.

A woman named Emma Garrard edged me out for third place. I was a little surprised because I thought I knew every woman in Utah who can potentially beat me and I didn't see any of them at the start. Turns out she's a pretty good triathlete. I held her off until just before the third mile but then she built a solid lead on me. I closed the gap (I think) a lot the last mile (5:56 for me) but it wasn't enough. She was tough. Big gaps. The 5th place runner was 2 minutes behind me.

PM: Went to the gym and did some weights/core. I'll be sore tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom Slick on Sat, Jul 12, 2014 at 12:01:45 from 69.171.160.137

Nice showing Coach Rob. Running at altitude is rough.....Congrats on that 1st place in your AG!!!! If you wanna beat Emma you need to Run Like A Girl!!! God bless'em, they pass me all the time!!!

From Matt Poulsen on Sat, Jul 12, 2014 at 12:30:19 from 50.168.224.197

Nicely done, Rob!

From jtshad on Sat, Jul 12, 2014 at 14:59:17 from 69.20.183.178

Congrats on a strong run.

From Rob Murphy on Sat, Jul 12, 2014 at 15:08:02 from 24.10.247.181

That was worth a chuckle Tom. Thanks.

From Laputka on Sat, Jul 12, 2014 at 15:46:16 from 71.199.1.12

Congratulations.

From Jake K on Sat, Jul 12, 2014 at 16:53:07 from 98.202.128.218

I wouldn't worry about getting beat by a girl, but getting beat by a triathlete does raise a few concerns...

From Rob Murphy on Sat, Jul 12, 2014 at 16:57:58 from 24.10.247.181

She could run. If you check out her bio you'll se there's nothing she doesn't do.

But, yeah, I see what you mean.

From Steve on Sat, Jul 12, 2014 at 17:26:06 from 187.216.93.2

Sweet run!

From Steve on Sat, Jul 12, 2014 at 17:27:07 from 187.216.93.2

I run with a few women on trails and some kill me every time.

From Jason D on Sun, Jul 13, 2014 at 16:06:05 from 68.80.27.222

Nicely done. I set most of my goals in terms of what women run (the OT stars are is one). I plan to get my glutes kicked by a young woman from Maine at B2B. If I'm within 30 seconds I'll have a virtual blog party.

From Bret on Sun, Jul 13, 2014 at 19:38:21 from 99.1.220.106

Nice racing Rob - will you be converting to more trail races in the future?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Just an easy recovery run around the neighborhood. 

World Cup on ABC or the CrossFit Games on ESPN???? I can't decide.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Jul 13, 2014 at 21:39:13 from 98.202.128.218

I only caught about 10 seconds of the entire world cup, but it's good to see Germany have something to feel good about after they got blown out in those last couple world wars.

From Teena Marie on Mon, Jul 14, 2014 at 08:49:26 from 199.201.101.113

Can you believe that The World Cup weighs 13.61 pounds and is made of 18 carat gold? That's 33% heavier than your average head!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

Great night last night. Jake and Andrea came over for dinner and then Jon Allen spent the night after pacing at Hardrock this weekend. Jon lives in my old hometown of Greenville, SC so it was great to catch up on a lot of stuff. Good conversation.

10 miles in the gully at 6:30 am with lots of hard hills. First 100 of the summer on tap today according to weather.com.

PM: 4.25 on the treadmill. Then alternated pool, hot tub, pool.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Jul 15, 2014 at 21:24:10 from 107.203.52.135

Thanks for the stay!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.001.5011.50

AM: At cross country practice...

3.25 mile warm-up then 6 X 1/4 mile on the region xc course at Cottonwood Complex. We ran these along the fence line on the west side of the park which has a long, gradual downhill. The idea was to give the kids a little boost in working on some faster than race pace turnover.

My splits were 82, 80, 77, 76, 71, 68. Lots of fun. It's been years since I did a workout like this.

That's right, 68 on the last one!

Nice to have Kramer join us today. Abby did the workout with the girls and was a real trooper.

PM: Gym workout while Abby was swimming. 4 miles of eliptickling and 1.25 miles on the stair master on 14. Sweatfest!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Christie on Tue, Jul 15, 2014 at 14:35:36 from 67.22.173.213

Hey Rob! You always have good book recommends... I need a few please :)

From Rob Murphy on Tue, Jul 15, 2014 at 14:49:38 from 24.10.247.181

Well thankswhat sort of books do you prefer?

From Kam on Tue, Jul 15, 2014 at 15:08:16 from 68.66.163.179

I have to get in on this comment string...Hemingway, Steinbeck, Stegner.

From Christie on Tue, Jul 15, 2014 at 15:31:51 from 67.22.173.213

Give me two... one along the lines of Elite Minds and one political/historical.

From Rob Murphy on Tue, Jul 15, 2014 at 19:05:54 from 24.10.247.181

OK Christie, I have three just in case you've read one

"The Unwinding: An Inner History of the New America" by George Packer.

"Beyond the Hundredth Meridian" by Wallace Stegner

"Iron War" by Matt Fitzgerald

The first one just won the Pulitzer for the best non-fiction of 2013. It's basically a history of the major changes in this country over the last 40 years or so.

Stegner's book is about John Wesley Powell.

Iron War is awesome! Especially for a triathlete. It's about Dave Scott and Mark Allen's epic battle in 1989. You may have read it though?

From Christie on Mon, Jul 28, 2014 at 17:40:06 from 66.111.126.189

Beyond the Hundredth Meridian and Iron War were both great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 in 2:05 at Alta. Eleven campground loops!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Jul 16, 2014 at 11:55:37 from 159.212.71.200

11! I don't think I've ever done more than 10. That's a lot!

From steve ash on Wed, Jul 16, 2014 at 12:12:09 from 174.52.33.62

Yeah, agree with Jake. Are you bringing the mileage up to target any specific races down the road?

From Rob Murphy on Wed, Jul 16, 2014 at 12:17:09 from 24.10.247.181

The Jupiter Peak Steeplechase Steve!

The trail running missionaries came to my house and after a series of discussions and a couple videos, I converted. Jupiter Peak will be my baptism.

From steve ash on Wed, Jul 16, 2014 at 12:29:40 from 174.52.33.62

Really.. Rob. Just kidding:) That is cool Rob. I'm just still a road junkie and can't seem to get away from it unfortunately.

From Rob Murphy on Wed, Jul 16, 2014 at 12:34:53 from 24.10.247.181

I'm still doing the Des News 10k.

From Teena Marie on Wed, Jul 16, 2014 at 20:54:03 from 199.201.101.113

11 times around the same loop???

You are going to love Jupiter! :-)

From Teena Marie on Wed, Jul 16, 2014 at 20:56:11 from 199.201.101.113

Btw, now I can't get this school yard rhyme out of my mind:

"The boys go to Jupiter to get more stupider, the girls go to Mars to get more candy-bars!"

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest Day.

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

20 miles in 2:32 at Jeremy Ranch.

Hard run! Parked at Mormon Flats instead of the beginning of the dirt road as we normally do. I ran down to the end past the Richy Rich House and then turned left up (and I do mean up!) the paved road towards Big Mountain. I climbed for about 3.25 miles before I turned around and I averaged about 6:25 pounding back down. Good quad workout for Des News. When I got back to my car I was at about 13 miles and it was getting pretty warm. I hadn't had anything to drink so I slurped down some GU an "nuun electrolyte enhanced drink tabs" mixed with water. I won these at the 10k in Park City last week. Feeling a little rejuvenated, I ran 7 more miles with miles 16-18 in 12:30.

Super pooped now. Long run with many hills. I wish I had started an hour earlier.

This assures I won't be tempted to do Draper Days tomorow. I'll be there to cheer for Abby though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Fri, Jul 18, 2014 at 12:28:10 from 70.215.131.242

WOW! Miles 16-18 at 4:10 pace!!

From Rob Murphy on Fri, Jul 18, 2014 at 13:19:00 from 24.10.247.181

Wouldn't 4:10 pace be 8:20 not 12:30?

From dugco on Fri, Jul 18, 2014 at 13:28:52 from 68.35.217.251

Clearly, Mr Murphy should have more appropriately stated that "miles 16 and 17 were completed in a total time of 12:30" rather than potentially confusing the reader with the crudely structured "miles 16-18"

Nice run, Rob.

From Holt on Fri, Jul 18, 2014 at 14:27:17 from 67.2.241.80

Good explanation! Good stuff Rob.

From Jake K on Fri, Jul 18, 2014 at 20:10:38 from 98.202.128.218

Good run!

Did they ever smooth out the first section of the road? And is there as much smoke in the air up there as in the valley?

From Rob Murphy on Fri, Jul 18, 2014 at 20:59:49 from 24.10.247.181

The Summit County section is nice and smooth now.

Honestly, it was one of the best days ever up there today. Close to zero traffic, cool, lots of deer, cows in the road I was wishing I had someone up there running it with me.

From Superfly on Sat, Jul 19, 2014 at 08:50:23 from 64.255.82.224

Yes solid run. Are you doing the full at D-news or the half. I'll be up for the half... (don't expect much of a race effort) but will be there nonetheless.

From Rob Murphy on Sat, Jul 19, 2014 at 12:42:44 from 24.10.247.181

I'm doing the 10k. "Speed work" you know.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM: One mile at the Draper Days 5k.

PM: Jogged to the gym and back. Heavy lifting/core in between.

So I read most of Matt Fitzgerald's new book, Diet Cults, while sitting in Barnes and Noble yesterday. I liked it a lot because it squares with what I already believe :-). You will not like this book if you are the type of person who believes your way is THE WAY, whether we're talking about diet, an exercise program, or religion. He equates the fervor with which people embrace the paleo diet and CrossFit with the same mentality that leads some people into fanatical devotion to religious cults.

You can test this out by going to an online forum and posting a negative comment about CrossFit.

By the way, what ever happened to P90X? 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Superfly on Sat, Jul 19, 2014 at 12:42:42 from 64.255.82.224

awesome workout! :)

From Rob Murphy on Sat, Jul 19, 2014 at 12:43:44 from 24.10.247.181

Thanks. I was spectating today. Mostly cheering for my team and my daughter.

From Teena Marie on Sat, Jul 19, 2014 at 12:53:29 from 199.201.101.113

Nice! How did your team and daughter do?

From Jason D on Sat, Jul 19, 2014 at 13:10:02 from 68.80.27.222

I've been thinking a lot about the connection between religious fervor and diet for a while. So many studies, so much conflicting evidence. My veganish friend tells me "your body lets you know what's good for you," which is true in some sense. When you really eat like crap, you really feel like crap. But it is harder when you think about diet in terms of optimizing for training performance AND health.

My point is somewhat different than Fitzgerald's I think: there are no absolute truths of dieting (which we know) and some of it is closer to a kind of faith (a word I rarely use). I guess maybe I should pick up his book, but graduate school has kind of ruined my love of reading.

Hope the racing went well.

From Fritz on Sat, Jul 19, 2014 at 13:22:03 from 65.130.235.43

Good to see you this morning, albeit briefly. I hope Abby had a good race.

To some degree I think we are all predisposed to the cult mentality. PC vs. Mac, Crunchy vs. Creamy PB, Pepsi vs. Coke, Chocolate vs. Vanilla, Spartan Race vs. Tough Mudder, Nike vs. BLANK and then the list gets more serious. I suppose I am not very passionate about any one thing but sometimes I wish I was.

Maybe Insanity took over for P90X.

From Rob Murphy on Sat, Jul 19, 2014 at 13:23:54 from 24.10.247.181

Interesting Jason. The book actually makes a strong case for that radical new concept "moderation". There are great things about CrossFit, Paleo, Veganism. The fervor with which some devotees approach these lifestyles makes discussion impossible sometimes.

I on the other hand don't really give a rip whether anyone else chooses to run or be Presbyterian. As long as enough to make races possible and keep the church doors open.

From Jake K on Sat, Jul 19, 2014 at 14:26:06 from 98.202.128.218

I think the "Two-thirds rule" (I just made that up) applies to most things in life. Whenever something new/exciting/cult-like comes out - there is usually something valuable to learn from it... but about a third of it is going to be crap. The trick is to figure out what the important 2/3rds is, and filter out the garbage.

Jason, if you are burnt out on reading, google "Youtube".

From Rob Murphy on Sat, Jul 19, 2014 at 14:32:24 from 24.10.247.181

Jake - Your two-thirds rule is three-thirds correct in my opinion.

From allie on Sat, Jul 19, 2014 at 15:48:47 from 174.23.186.213

nice to see you today. very impressive beard.

From Steve on Sun, Jul 20, 2014 at 09:00:42 from 66.87.82.105

Love it! Most important concept there is. Moderation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I saw that Paul only ran 5 miles at 8 minute pace so I thought I'd adopt a 3 time Olympic trials qualifier as my role model.

I feel like a Mormon for a day. Went to Kramer's LDS ward down in Sandy this morning to hear his talk before leaving on his mission next week. Now we're heading back down there to Kramer's house for a farewell get together which apparently lasts several hours and involves eating. So that's good.

I'm going to miss Kramer these next couple years.

How much money does Sasha make off of these relentless Chili's adds that keep popping up and obscuring my typing?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sun, Jul 20, 2014 at 16:13:30 from 174.52.33.62

Very cool Rob. I don't know of too many coaches who have done that. None actually. How was it?

From James on Sun, Jul 20, 2014 at 16:37:13 from 75.162.183.99

Kramer is a good kid and I have enjoyed seeing him grow up too. I would have went over to the meeting myself just to see you at church if I would have known!:)

From steve ash on Sun, Jul 20, 2014 at 16:43:59 from 174.52.33.62

Sorry James, I hope I didn't offend.. I just thought it was pretty remarkable thats all.

From steve ash on Sun, Jul 20, 2014 at 16:45:06 from 174.52.33.62

Wouldn't be the first time I've had to stick my foot in my mouth:)

From Steve on Sun, Jul 20, 2014 at 17:47:12 from 63.139.4.253

This is good. I'm sending the missionaries over to your house.

From Rob Murphy on Sun, Jul 20, 2014 at 19:27:43 from 24.10.247.181

I had a nice talk with Rory this morning James. I'll look forward to having one guy who's progress I can track this year at BYU without waiting 2 years.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Amazon is having a great sale on Saucony running shoes - up to 50% off if you want to choose unpopular colors. I just picked up a pair of Ride 6's for $43.00.

Great run this morning. I met Rory Linkletter, Davis, and Ashton in the gully at 7 am for a double gully long run. I added the longer run loops to the second lap to make 14 miles in 1:48. Pretty warm and windy but otherwise a good run.

7:43 pace for 14 miles in the gully is not bad.

I'm going to take it easy the next couple days so hopefully I have a little zip in my legs for Des News. The fast downhill miles are getting harder for me. My ability to run steep uphills seems mostly undiminished but ripping it on the downhills is harder. Bad News for Des News.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Jul 21, 2014 at 08:05:42 from 159.212.71.25

This is a great time to buy shoes... the "fall" season starts around Aug 1st so everyone unloads inventory.

From steve ash on Mon, Jul 21, 2014 at 11:05:33 from 174.52.33.62

Great price now if I could just get my hands on some clearance Brooks T-7s I'd be in heaven:)

From steve ash on Mon, Jul 21, 2014 at 11:07:31 from 174.52.33.62

I do like Saucony however I'm just really partial to the T-7 for some reason..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.001.000.005.25

Easy treadmill run with 4 X 1/4 mile at 5:40 pace.

Pool, hot tub, pool after. Relaxing.

I was all set to have a relaxing evening when my wife reminded me that I have to attend the neighborhood street lighting committee meeting tonight. It should rock! I've broken an important barrier by becomming the first non-Mormon to sit on that powerful committee. Seems that my neighbor Shane, who rules the local ward and, thus, the neighborhood has always recruited members at church but it apparently occured to him this year that including the non-Mormon perspective on street lighting would be a positive step towards inclusion. Seriously, Shane is a super nice guy though and always willing to help everybody.

For those of you who live in states or cities that provide residential street lighting as a municipal service and at no extra cost to residents, you're lucky.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From SlowJoe on Tue, Jul 22, 2014 at 18:43:53 from 104.51.208.13

You're the Jackie Robinson of street lighting. Although I wonder if it's like in Congress when they say they have a bill with "bi-partisan" support... 200 republicans and 1 democrat (or vice versa).

From Jake K on Tue, Jul 22, 2014 at 19:26:51 from 98.202.128.218

You are on your way to bishop!

Where I lived in Eagle-Vail we barely had any street lights and you could see the stars at night. It was pretty nice. Vote for that.

From Fritz on Tue, Jul 22, 2014 at 20:09:36 from 98.202.9.237

What does the streetlight committee discuss? What brand and type of bulbs, the color of poles? I paid $3.68 for streetlights on my last monthly bill. Those are some expensive lights.

From steve ash on Tue, Jul 22, 2014 at 20:14:58 from 174.52.33.62

That is rather cheap especially if you consider what goes into the maintenance of the power grid. Just saying, coming from three generations of electric utility workers.

From Holt on Tue, Jul 22, 2014 at 20:21:33 from 70.34.0.40

Steve always has to go and ruin a good discussion by putting logic into the thread!

From Rob Murphy on Tue, Jul 22, 2014 at 20:49:13 from 24.10.247.181

We all have to pay $15.00/year. The money goes to bulbs, photo-whatever sensors, Christmas lights that wrap around the poles, and to repair damage when someone backs into one, plus the occasional installation of a new light which is about $1.200.

From Jason D on Tue, Jul 22, 2014 at 20:51:42 from 68.80.27.222

I asked Megan. We (which is to say she) don't pay for them, at least as a direct line item. Very few when I lived in Lafayette ("darker than a pocket"). And you still could barely see the stars. Stars are pretty good in Maine though.

From Rob Murphy on Tue, Jul 22, 2014 at 21:01:25 from 24.10.247.181

The Christmas lights give the neighborhood a real Norman Rockwell look.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: Two easy miles and striders on the Alta track.

I just got back from packet pick-up for Des News. Let me just say that I'm not happy with how this race has evolved over the past few years. Someday I'm going to write a long post on the types of races I like to run and the types of races I don't like to run. I ran my first road race in 1978, so I feel qualified to comment.

I just looked over my race report for the 2010 10k. I went out in 5:03!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Jul 23, 2014 at 20:14:20 from 107.203.52.135

Short version- how has Des news changed that you don't like?

From allie on Wed, Jul 23, 2014 at 20:31:55 from 172.56.39.91

#bringbackbobwood

From Rob Murphy on Wed, Jul 23, 2014 at 21:36:49 from 24.10.247.181

Absolutely Allie. I miss Bob and Sam and their personal touch.

Short version Jon. Any race run by a "road racing corporation" sucks.

From steve ash on Thu, Jul 24, 2014 at 09:07:13 from 174.52.33.62

Echo..

Race: Deseret News 10k (6.2 Miles) 00:35:19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.006.210.0014.46

35:19. Not bad. Not sure about the results yet and where I placed. I'm pretty sure I won my age group and was second master to Walter.

Took it out in 5:13 and hit the 5k split in 16:50. This should give you an idea of how, once again, that last mile was a death march for me. I hung with a bunch of high school kids, Sarah Feeny from Ogden and a bunch of Davis High boys until about the 5th mile when our pack began to break up. I was wearing an Alta singlet and one of them told me I looked too old to run for Alta. 

The heat was a real challenge today. 87 degrees on the starting line at 6 am! Took its toll on me at the end. I have tons of respect for the marathoners out there. I ran about a quarter mile with Fritz at mile 25 and about a mile with Jon Kotter who was having one of those days but was gutting it out anyway.

Past Deseret News 10k results for me and age..

2012 (47) - 33:27 on short course

2010 (45) - 34:36

2008 (43) - 35:40

2007 (42) - 35:54

2006 (41) - 35:37

2005 (40) - 34:43 on short course

2004 (39) - 37:57

2003 (38) - 39:06

2002 (37) - 38:39

I ran 4.25 miles around the neighborhood and the Highland track when I got home just because.

PM: A couple hours of trampolining at The wAIRhouse with Steve and his kids. That was a workout!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jenruns on Thu, Jul 24, 2014 at 09:32:49 from 98.202.193.89

Great race! Not bad at all! You seem to be improving with age...AWESOME!

From Blake Bennion on Thu, Jul 24, 2014 at 10:04:11 from 204.14.22.58

Good job Coach Murphy! Sorry about this week, it won't happen again. I went to bed at 10 or so last night and still hadn't been able to fall asleep by 1 so I decided to just do a gully time trial tonight instead.

From Jake K on Thu, Jul 24, 2014 at 10:07:35 from 98.202.128.218

Nice going Rob. One of your better runs here - especially for the "long" course. You'll be back under 35 at 50!

From Tom Slick on Thu, Jul 24, 2014 at 10:25:12 from 69.171.160.86

Nice race Rob

From Bret on Thu, Jul 24, 2014 at 10:32:00 from 121.244.36.2

Great race Rob!

From steve ash on Thu, Jul 24, 2014 at 12:05:00 from 174.52.33.62

Impressed with the improvements over time those Alta guys really whipped you into shape. I think you made a good point with this table about the slow down by age over time not being as drastic as we are led to believe.

From james (runmehappy) on Thu, Jul 24, 2014 at 12:20:22 from 50.203.76.218

Great race Rob. Your comment from yesterday crossed my mind multiple times as I raced today.

From jtshad on Thu, Jul 24, 2014 at 12:34:01 from 141.221.191.225

Nicely done old man!

From allie on Fri, Jul 25, 2014 at 07:36:17 from 174.23.176.92

nice race, rob. cool to see your results over the years.

From Superfly on Fri, Jul 25, 2014 at 07:41:07 from 70.196.203.243

Wow. Good race and way to get faster through time!!!! Awesome!

From Jason D on Fri, Jul 25, 2014 at 10:52:43 from 68.80.27.222

Well done! I like the Alta singlet part. Oh, the youth!

From Josh E on Fri, Jul 25, 2014 at 12:55:38 from 205.235.104.4

The fountain of youth is apparently a pair of running shoes. I totally think you could pull off the "never been kissed" high school undercover movie.

From Bob on Sat, Jul 26, 2014 at 09:40:25 from 50.178.92.40

Good work Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Wow, what a difference 24 hours makes. Went out to pick up my paper this morning and it's an absolutely perfect day to race a 10k or a marathon. Or at least as perfect as it gets for July in Utah.

Too bad I can't run - too sore. I'm actually a little disapponted by that since I really thought I'd trained hard for the downhills. Plus my left knee is a bit achy so I'm going to rest.

We Murphy's are heading out of town today for a week in Colorado. I'm teaching a new class this year (AP European History) so I'm going to a College Board workshop at Cherry Creek High School near Denver. Since the district is paying for the trip, the whole family is coming. Ann and the kids will do vacationy stuff while I'm in class. We are staying in Boulder on Saturday night and I plan to get up early Sunday morning and do a 15 miler on Magnolia Road which should be familiar to anyone who's read Running With the Buffalos. Andy and I are going to a Rockies game on Sunday afternoon. I'm excited about that and it's Andy's first big leage game and my first since 2003 in Cincinnatti. 

Taking our time getting out of here this morning. The kids are exhausted after a couple days with the Anderson kids! Overnight tonight in Craig Colorado so just an easy drive today. Maybe stop by Dinosaur National Monument which we've never been to.

PM: Swim and hot tub at the hotel plus some hiking at Dinosaur National Monument.

Off to J.W. Snacks Gulf Coast Bar & Grill for dinner. Seriously.

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Fri, Jul 25, 2014 at 06:55:24 from 174.58.4.250

Have a great trip. That Dinosaur Monument sounds pretty cool. It is @ 200,000 acres!

Good job on the 10k yesterday.

From allie on Fri, Jul 25, 2014 at 07:34:11 from 174.23.176.92

it sounds like you have a great trip planned. enjoy colorado.

From Jake K on Fri, Jul 25, 2014 at 08:16:08 from 199.190.170.22

Have fun Murphys!

That stretch on 40, once you hit Craig and then keep heading East, is such a great part of CO. Take a swim in the Yampa River!

From Bob on Fri, Jul 25, 2014 at 12:02:34 from 70.194.97.248

The Jiroutek clan just got back from CO. We had a blast and most importantly had a safe trip. Safe travels to you all.

From Steve on Sun, Jul 27, 2014 at 06:44:30 from 66.87.127.220

Those couple days with you guys could be the best of my summer.

From jtshad on Sun, Jul 27, 2014 at 07:44:33 from 69.20.183.178

Have a fun and safe trip!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: 2.25 mile walk plus core workout at the hotel.

PM: Easy 6.5 along the Boulder Creek Trail. Nice urban run with lots of fast runners. Still not as nice as the trails around the lakes in Minneapolis.

Only got two powerful whiffs of weed along the trail. I was expecting more.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Sat, Jul 26, 2014 at 18:46:54 from 50.178.92.40

I smelled some while walking to a restaurant in Denver called Vine Street. Thought of the Skynyrd tune "That Smell".

From Steve on Sun, Jul 27, 2014 at 07:12:38 from 66.87.127.220

You ran the wrong race on the 24th. Just some food for thought: Your long run last week of 20 miles was at the same pace as the winning master of the marathon. Your medium distance and occasional long training mixed with some good speed endurance of the last three months would have made for a solid run. I predict with the heat you would have run around 3:05. Top five, in the money, masters win, and buried the Des News experience from last year. Now I'm not one to look back at races but I do have experience looking back at race day knowing I should have picked a different race. Plus I know you wouldn't run a marathon with a goal of running a 3:05. Just my voice here, but I think you should pick a good Fall marathon, like mid October, and run a 2:50. Bury the marathon hatchet on that note.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.750.000.000.0015.75

Nice night at the Boulder Outlook. "The Cure for the Common Hotel".

I got up at 5 this morning and drove up Boulder Canyon (if that canyon was in Utah we'd have three or four half marathons in it) and ran Mags. 15.75 miles in 2 hours. Hilly, about 9,000 feet.

I can say "Mags" now because I've done it twice.

Other stuff...

Drove Magnolia Road and through Nederland with the family.

Took Andy to his first big leage game at Coors Field. The Pirates beat the Rockies 7-5

Ate dinner in downtown Denver.

Checked into hotel at the Denver Tech Center.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Jul 29, 2014 at 03:28:02 from 199.190.170.24

"if that canyon was in Utah we'd have three or four half marathons in it"

They legalized pot and they are STILL more sensible than us!

Nice run on Mags!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

When The Congo achieved its independence from Belgium in 1960, only 12 people in the entire country had a college degree.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Mon, Jul 28, 2014 at 10:21:00 from 204.14.22.58

Wow, so less than 1 in for every few million people, I guess that's probably a big reason why it is how it is now haha. For tomorrow, how many 400m repeats should we do? And at what speed?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

1.5 mile walk from my hotel to Cherry Creek High School. Scored two new tennis balls for my dog. CCHS has won 38 state championships in boys tennis and 27 in girls since 1972. That's dominance.

Cherry Creek High has a great track with a college sized stadium. Think I'll do a workout there tonight and run some stadium stems. Jupiter Creek Steeplechase this Saturday!

PM: Ran to CCHS, hopped the fence into their spiffy stadium/track (similar to a D II college I'd say), circled the track for a long time and did 20 stadiums.

People around here like their Jag-U-ars. In fact, while running back to the hotel I saw a wreck involving two Jag-U-ars. It was funny to see their two slicky boy owners in suits obsessively snapping pictures of the damage with their phones. I wanted to shout "it's good to be bad".

The traffic around Denver is insane. Almost approaching Southern California levels in some places.

Ann, Abby, and Andy went back up to Boulder today and spent most of the day tubing down Boulder Creek.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Jul 29, 2014 at 15:15:28 from 98.202.128.218

Boulder Creek tubing is AWESOME

From Jon on Tue, Jul 29, 2014 at 15:23:09 from 107.203.52.135

Have fun in my hometown, and good luck on Sat

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Literally not possible to run today. Third zero in the last six days. Don't feel good about that at all. 

Not only that but I'm sitting all day and eating super healthy hotel breakfasts and conference food. Just IDEAL for my race this weekend!

I need to get rid of my job and my family and be in a state that doesn't have 48 straight hours of continuous thunder storms and torrential rain.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Wed, Jul 30, 2014 at 21:03:48 from 162.192.68.81

That's the spirit...keep your head up!

From Matt Schreiber on Wed, Jul 30, 2014 at 21:04:12 from 66.17.102.175

Good luck on the race. Hopefully the added rest and extra carbs help you push extra hard!

That's a lot of thunderstorms. Makes running kinda hairy.

From Steve on Sat, Aug 02, 2014 at 06:24:42 from 66.87.126.44

True that. Colorado has been hammered this week. Been glad to be in Utah.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Finally, a halfway decent run. 7.25 very early miles in the drizzle around the CCHS track.

Last day of my conference. Will drive a couple hours tonight and make it home tomorrow.

Colorado has a lot of rabbits.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From james (runmehappy) on Thu, Jul 31, 2014 at 16:03:11 from 50.203.76.218

Glad you got a decent run in. Watch out for rabbits on your drive. Remember, just accelerate and never swerve!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 miles around the neighborhood. It's good to be back down to low altitude.

Jeez this has been a lame running week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, Aug 01, 2014 at 19:17:11 from 70.193.135.210

Have a good race tomorrow Rob.

From Rob Murphy on Fri, Aug 01, 2014 at 19:25:15 from 24.10.247.181

Thanks Bret. I'm well rested!

From Matt Schreiber on Fri, Aug 01, 2014 at 19:32:28 from 66.17.102.175

Good luck!

Race: Jupiter Peak Steeplechase (15 Miles) 02:17:55, Place overall: 28, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Today I learned that I suck at mountain trail racing. There isn't a single part of it that I'm good at. I'm mediocre on the steady uphills, I suck on the steep uphills, and I really suck on the downhills.

I'm really bummed at how many people passed me the second half on the downhills. Some of them didn't even look particularly fit.

On the other hand, Blake Bennion does not suck at it. He ran 2:01 to finish 8th overall and was mixing it up with some really good guys. Way to go Blake!

On a positive note, I did hit 50 miles for the week.

Oh, and the race people insisted it was "about 16 miles". My Garmin said 14.87 when I crossed the finish line and that included the extra quarter mile I ran when I took a wrong turn.

I just heard a quote from Patrick Star (I'm watching Sponge Bob) that helped me put today's race in perspective. "Then it's ok to lose, as long as you had fun doing it". It was pretty fun out there this morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sat, Aug 02, 2014 at 12:10:55 from 66.87.76.68

You have to be the most brutally honest guy alive. I doubt you suck at any of it though. Good race.

From Rob Murphy on Sat, Aug 02, 2014 at 12:17:28 from 24.10.247.181

I lost to five women and five masters runners. Some of the masters guys beat me by five minutes. And I'm talking about guys I usually beat in road races.

A woman that finished over a minute behind me at Des News nine days ago beat me by six minutes.

I was running side by side with Blake at 5 miles. He put 16 minutes on me over 10 miles! And I'm pretty comparable to Blake in a road 5k or 10k.

From Fritz on Sat, Aug 02, 2014 at 12:57:59 from 71.219.129.59

Nice job Rob. Downhill trail running does take some getting used to. I am sure after a few more races like this one none of those trail folks would pass you.

From RileyCook on Sat, Aug 02, 2014 at 13:13:56 from 174.52.80.196

Downhill trail running takes a certain amount of recklessness that I don't possess. I could never be a good trail racer for that very reason. I don't dare go kamikaze on the downhills and that's essential in trail racing.

So, you're not alone. I would get passed pretty easily on the downhill as well.

From Rob Murphy on Sat, Aug 02, 2014 at 14:17:32 from 24.10.247.181

Thanks guys. I honestly thought I'd be running sub-6 minute miles on the downhills. Instead I kept seeing 7:15. The big blister on my right heel didn't help matters.

From Jason D on Sat, Aug 02, 2014 at 14:21:40 from 76.179.128.4

It will take some time. I run slower on steep downhills than I do on flats roads. I fall a lot, so you can see my caution.

There's a different mix of fitness : technique mix. Or fitness to cojones as the others are pointing out.

Looks like a good day for Blake.

From Bob on Sat, Aug 02, 2014 at 15:59:48 from 98.222.16.15

Don't let "hill bombers" bring you down. You had a good week considering and can always improve on downhills with practice.

From steve ash on Sat, Aug 02, 2014 at 16:27:14 from 174.52.33.62

I agree with all of the above. I kind of have to wonder if trail running is almost as much a skill as it is a given level of fitness. My hat is off to you Coach Murphy. Mixing it up is good..

From Bret on Sat, Aug 02, 2014 at 16:35:22 from 70.193.130.215

The upside is that you had the best race report in recent memory. I am sure if you really wanted to learn trail running you'd eventually not suck at it as you say if you gave it some time. Glad you had fun.

From Tom Slick on Sat, Aug 02, 2014 at 16:37:24 from 69.171.160.165

I would say not to bad at all! Was this your first steeplechase and you took 28th overall. How many total runners were there? Way to get out there and do new stuff...

From Steve on Sat, Aug 02, 2014 at 19:26:31 from 66.87.76.68

http://jeb.biologists.org/content/204/18/3225.full

I remember a few years back on a run in Minnesota with you, you mentioned briefly "the govenor" theory. I think about it a lot, especially when starting up training again. Like I'm doing now. Hard downhill running isn't so much reckless as it is letting your brain know that the conditions are different. It's like telling yourself that there are no rules. For a few miles...

From Jon on Sat, Aug 02, 2014 at 19:43:37 from 107.203.52.135

Hey, you survived and still placed high in a race. Even if you think you suck. I would have been amazed if you hit the times you mentioned to me a few weeks ago, though I didn't say anything so as not to discourage you. It takes some getting used to, esp the downhills. But, suck or not, it's always a ton of fun. Nice job.

From Jon on Sat, Aug 02, 2014 at 19:58:29 from 107.203.52.135

Practice really makes perfect on trail downhills. Compare my times first vs second year at Jupiter. http://jon.fastrunningblog.com/blog-08-08-2009.html

From Cody on Sun, Aug 03, 2014 at 15:36:38 from 76.27.36.99

It just takes some practice and a lot of callouses on your brain to allow yourself to run that fast. Glad to see you out mixing it up on a tough trail race. That is pretty sweet!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: Super easy four around Sugar House Park. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom Slick on Sun, Aug 03, 2014 at 11:15:43 from 69.171.160.176

Nice recovery run Coach Rob. Hey what's your next challenge?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Nada. Too 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
8.000.000.000.008.00

AM: Easy eight around Sugar House Park. Quads are still really sore.

I thought I'd jot down a few ideas about the mental fatigue, burnout, and general lack of enthusiasm that inflicts all runners from time to time and leads some to quit the sport in favor of a more sedentary lifestyle or, God forbid, CrossFit. I know this happens because of the number of people that come and go on this blog.

I've been running more or less consistently since I was in 7th grade. That's 1977 if you're interested. I have not approached the sport with the same enthusiasm for the entire time but I can honestly say that there has never been a time when being a runner wasn't a big part of my identity. At this point in my life (almost fifty), I can't even contemplate a life without running. "Runner" has become such a big part of who I am that giving up on running would seem like giving up on Rob Murphy.

However, I have experienced dozens of funks, let downs, and periods of waning enthusiasm....oops, have to go to the dentist now....more later....

OK, I'm back with no cavities! None for thirty-eight years.

I'm going to call this list "how to stick with running for a lifetime".

 

1. Become a little vain about your appearance but not nauseatingly so. A hatred of fat is a powerful motivator.

2. Stick with it long enough and run enough mileage so it becomes easy. Each individual run for me is easier and less of a struggle when I'm running 70 mpw as opposed to 30.

3. Pay attention to small aches and pains and do something about them.

4. We only get long term satisfaction from an activity if we pursue it the right way. You have to discover your own right way. A lame, half assed, approach to anything will soon be abandoned.

5. People who run just for health and fitness don't last as long as those who race.

6. Most of your mileage should be slow and easy.

7. When you feel a lack of motivation that lasts more than a day or two, evaluate your diet and sleep habits.

8. Always ask yourself if you can add a new element to your training. 

9. Have running friends who motivate you.

10. Don't be afraid to take a day or a year off. If you plan to run for 40 years you will not be able to maintain the same intensity forever. Don't beat yourself up for this.

12. Turn 40.

13. Read good running books. There aren't many and the best book about running from a motivational perspective hasn't been written. There are a lot of good ones, no great one.

14. Subscribe to the print edition of Running Times or Trail Runner. It's arrival in your mail box will be a motivator.

15. Cultivate a relationship with a local running store rather than buying most of your gear on line. Buying new running stuff makes you want to run.

16. Find a new running route.

18. Get into nature as much as possible even if you don't see yourself as a trail runner.

19. Keep your ego in check. Don't be afraid to race when you aren't 100% ready. It's good for you.

20. Sometimes you have to be satisfied with being 80% fit.

21. Visualization is a powerful tool. Try to spend some time re-living your best running experiences and visualizing your goals.

22. Be a running tourist. Race when you are in a new town.

Lots of smart, experienced runners on this blog. Feel free to add to the list.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Toby on Tue, Aug 05, 2014 at 12:33:02 from 74.81.235.5

Can't wait to read the rest. The only time I haven't run is when I was pregnant ( single birth and triplet birth).

I truly feel like it is a drug. My body craves it and I'm a mess without it. If we could only bottle up that goodness and sell it as Walter White sells his blue meth. Oh, the money tree that would grow!

From Jake K on Tue, Aug 05, 2014 at 12:37:23 from 159.212.71.69

Totally agree. Since I started running, I've been a runner, and while the desire to train hard and be really fit has ebbed and flowed over time, there have been very, very few days where I didn't want to go out for a run (or two) in some capacity. I think deep down I just love the feeling of covering ground on my own power.

From MarkS on Tue, Aug 05, 2014 at 15:18:40 from 98.202.129.174

Thank you for your entry today. Since joining this site, your blog has been very inspiring to me. I look forward to reading it everyday.

I am just getting back into running after a long absence, but over the last year since starting again, running has become something that I feel is part of me.

From jtshad on Tue, Aug 05, 2014 at 16:23:36 from 141.221.191.225

Great entry, Rob. Very comprehensive list. #22 is very true...even if it is just going out for a run in a new place, doesn't have to be a race.

I would add:

- Have fun in your running, if it isn't fun why are you doing it?

- Allow yourself to have a few "cheats" in you diet...that is one reason you run so much!

- Enjoy and embrace the running community...there is not a better and more supportive group of athletic folks out there.

From Steve on Tue, Aug 05, 2014 at 16:49:37 from 66.87.79.152

Awesome post. Things like this are why you are one of the pillars of this blog. I'll second Jeff, if running isn't a source of joy in your life, find out why. Because it won't last if it isn't. Next, change your goals. If you are not the best road racer one year, set some trail goals, or run a few months just for mileage. Last, pay attention to the ideas you hatch up on runs. Someone once said to me that "going long" made problems get smaller and dreams get bigger. Every cool thing I ever accomplished in life was hatched on some stupid run. You stick to running when it changes your life.

From Kendall on Tue, Aug 05, 2014 at 17:20:45 from 208.187.252.62

Great post Rob. Thanks for sharing! When down, I go back and do what I love--either a favorite trail, section of trail, fast downhill, whatever.

From Julie on Tue, Aug 05, 2014 at 18:46:59 from 67.186.218.239

Thanks for sharing. This is some great advice.

From Jon on Tue, Aug 05, 2014 at 18:56:18 from 107.203.52.135

Wow, that's awesome. Good list I'm going through a bit of 7, though I think you have to add "or recently ran a 100 mile race."

14 and 18 are good, too. I subscribe to Trail Runner but haven't read it in months.

From Bob on Tue, Aug 05, 2014 at 20:04:34 from 98.222.16.15

Good list Rob. One thing I'll add is win the lottery so you don't have to work and can run anytime during the day. Take more naps too. That would help.

From Rob Murphy on Tue, Aug 05, 2014 at 20:13:20 from 24.10.247.181

That's true Bob. I was born to be a professional runner. Except for the talent.

Unfortunately, I live in one of four states without a lottery.

From Jason D on Tue, Aug 05, 2014 at 20:50:59 from 76.179.128.4

Thanks for sharing, Rob. I enjoyed this post. I find a similar feeling as the one jake mentions above. The body in motion, covering ground is intriguing. Jeff's point about fun is good too. Not every run is fun, but I can't think of a run when I've wished I hadn't gone (except a few races but that was temporary pouting).

....And Utah doesn't have a lottery? I mean, I've never played other than a scratch ticket or two. Could be worse I suppose.

From Rob Murphy on Tue, Aug 05, 2014 at 20:54:49 from 24.10.247.181

Nope. It's gambling. Sinful.

On a serious note I'd say it's something I really like about Utah since it's pretty well documented that the lottery is just a tax on the poor.

From Josh E on Tue, Aug 05, 2014 at 23:32:12 from 71.213.20.236

All you have to ask is if it has been a net positive in your life. If anyone can say it hasn't been, they haven't given it a true shot.

I feel a lot of my own struggles in this post today. I can't remember the last time I had a run I just enjoyed for running. It's silly to carry on without the joy but I have found that it is even more silly to abandon it.

I can find the joy again. Like Jon, it's most likely 7...

From james (runmehappy) on Wed, Aug 06, 2014 at 07:40:10 from 50.168.220.218

Great list. Thanks for posting Rob. Joy in the running is key for me even though I have only been at it for a few years. When I am enjoying each run, I know something is going right. And, it is the direct opposite as well. When I do not enjoy waking up to run, I need to evaluate what is causing that.

From steve ash on Wed, Aug 06, 2014 at 08:21:30 from 174.52.33.62

I've been struggling to think of something meaningful to add. Everything is pretty much covered. One thing I suppose to put in would be to not let it become your total identity.

You should title this as "Rob's Running Manifesto". Good post.

From Bob on Wed, Aug 06, 2014 at 08:55:16 from 70.194.136.88

Don't encourage him Steve, he might have political ambitions! :)

From Rob Murphy on Wed, Aug 06, 2014 at 12:31:44 from 24.10.247.181

I am drawn to isolated cabins in Montana.

From jtshad on Wed, Aug 06, 2014 at 12:50:22 from 141.221.191.225

What, Runner's World is not on the reading list?

From Rob Murphy on Wed, Aug 06, 2014 at 16:51:17 from 24.10.247.181

Runners World is great if you want tips on developing your six pack.

From Christie on Wed, Aug 06, 2014 at 17:59:34 from 66.111.126.189

I always love posts like this from your blog. Thanks

From Fritz on Wed, Aug 06, 2014 at 21:05:03 from 98.202.9.237

Great list Rob.

I would like to add a #10B

10B. Don't be afraid to take a day or a year off from running. Instead, get on a bike, hike, ski, swim, play tennis, golf, basketball, etc. or heaven forbid, workout at the gym on a machine :)

From Rob Murphy on Wed, Aug 06, 2014 at 21:08:14 from 24.10.247.181

Just no Crossfit!

From Smooth on Wed, Aug 06, 2014 at 22:13:52 from 65.130.110.24

Great list, Rob!!! :)

From ACorn on Fri, Aug 08, 2014 at 21:26:24 from 75.169.62.37

Great list! Thanks for writing those out.

From allie on Sat, Aug 09, 2014 at 05:12:18 from 97.75.165.156

i like this -- especially 19 and 22.

From Tom Slick on Sat, Aug 09, 2014 at 05:34:42 from 69.171.160.57

Cool running motivation list.....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Eleven miles with my team up at Alta. Beautiful and un-crowded today. Double Moose sighting again.

PM: 2.5 mile walk up to Maverick and back with Abby and Andy to get a gallon of milk and popsicles. Talked mostly about gravity, space travel, and favorite movies.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Thu, Aug 07, 2014 at 05:43:23 from 66.87.78.195

I'd like to hear the gravity talk.

From Rob Murphy on Thu, Aug 07, 2014 at 06:34:56 from 24.10.247.181

The consensus was that life would be a lot better without gravity.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

On the Alta track with 7 flying 40s.

PM: 4.25 miles in 33 minutes around the neighborhood.

Only one week of summer left. I went down to the basement to rummage through my CD's. I have a lot of CD's. CD's and books, that's what I buy. I actually have more than I can listen to and every now and then I feel guilty about neglecting old CD's so I head down to the basement with an armload of ones I've been listening to for a while and bring up a new armload. This is what I do during the summer months. Here's the ones I dredged up today...

Sorry Ma, Forgot to Take Out the Trash - The Replacements

The Promised Land - The Del McCrory Band

Tell Tale Signs : The Bootleg Series Vol. 3 - Bob Dylan

Especially For You - The Smithereens

Wasting Light -The Foo Fighters

American Recordings - Johnny Cash

At Folsom Prison - Johnny Cash

The Late Great Townes Van Zandt - Townes Van Zandt

Trace - Son Volt

Georgia Satellites - Georgia Sattelites

Born to Run - Bruce Springsteen

Fables of the Reconstruction - REM

Timeless - A bunch of people I like singing Hank Williams songs.

Train A Comin' - Steve Earle

Vitalogy - Pearl Jam

All Shook Down - The Replacements

Damn the Torpedoes - Tom Petty and the Heartbreakers

Baby One More Time - Britney Spears

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Thu, Aug 07, 2014 at 17:37:40 from 98.222.16.15

Awww yea...."Don't gimme no lines, and keep your hands to yourself!"

From Bret on Thu, Aug 07, 2014 at 17:41:56 from 99.1.220.106

Some good ones there...a little perplexed though at the last one? How did that get there - seems out of place.

From Rob Murphy on Thu, Aug 07, 2014 at 18:30:49 from 24.10.247.181

Don't know how that got in there Bret. :)

That whole album is good from top to bottom Bob. Loved that video back in the 80s. I also loved the Satellites lack of dental work. It spoke authenticity to me! Genuine southern trailer park.

From JohnR on Thu, Aug 07, 2014 at 22:55:09 from 174.27.7.87

Great musical taste...spent a few hours listening to the Replacements today myself. Looks like you covered the spectrum of their career with those albums. And Trace was Son Volt's only good album, in my opinion.I always liked "Windfall." I bet you're a Wilco fan too maybe?

From Rob Murphy on Fri, Aug 08, 2014 at 10:10:14 from 24.10.247.181

I go back and forth on Wilco John. Love the Being There album,

From CollinAnderson on Fri, Aug 08, 2014 at 22:39:29 from 172.56.38.109

Saved the best for last. :)

From Rob Murphy on Sat, Aug 09, 2014 at 04:42:44 from 24.10.247.181

I think it's stood the test of time Collin.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.002.509.50

AM: 3 mile walk with Abby and Andy to Chick-fil-a and back for breakfast. Ran into Jake Krong on the way. If you haven't checked out his blog you should. jkrong.fastrunningblog.com  :-)

Watching the news now. The world is going to hell.

PM Workout: 87 degrees, sunny, blah!

4 mile warm-up.

5 X 800 in 2:53, 2:51, 2:47, 2:41, 2:37. Quarter mile walk/jog interval. Ran these totally by feel with no goal times. Only looked at watch when finished. The only one I strained on was #5 which kinda hurt at the end.

2 mile cool down at 8:30 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Aug 08, 2014 at 10:30:44 from 199.190.170.30

I honestly would have had no idea we were fighting Iraq again if I didn't read your blog. Wow. Great work Obama.

Or were you talking about the Kevin Love trade to Cleveland? THAT, I was aware of.

From Rob Murphy on Fri, Aug 08, 2014 at 10:35:02 from 24.10.247.181

Or The Ukraine, or Gaza, or Major Generals getting assassinated in Afghanistan

I'm expecting North Korean tanks to rumble across the 38th parallel at any minute! Jeez, the amount of simultaneous crisis going on now is crazy.

From Jake K on Fri, Aug 08, 2014 at 10:38:25 from 199.190.170.30

I'm glad that I don't pay attention to the news. It sounds depressing.

From Rob Murphy on Fri, Aug 08, 2014 at 10:41:33 from 24.10.247.181

An old quote but a good quote

"You may not be interested in war, but war might be interested in you".

From Jake K on Fri, Aug 08, 2014 at 10:47:49 from 199.190.170.30

I was very interested in the first gulf war when I was a kid. I was infatuated with the F-117s. In fact I think I built several replica models of them.

From steve ash on Fri, Aug 08, 2014 at 10:51:00 from 174.52.33.62

Matthew 24:6..

From Jake K on Fri, Aug 08, 2014 at 18:51:35 from 98.202.128.218

check your mailbox. (real mail)

and nice afternoon workout!

From Rob Murphy on Fri, Aug 08, 2014 at 18:57:49 from 24.10.247.181

Thanks. When did you come by? The kids are obsessively looking out the window for you.

From Jake K on Fri, Aug 08, 2014 at 19:00:09 from 98.202.128.218

quickly while running - i didn't see anyone around... it was oddly quiet!

From Rob Murphy on Fri, Aug 08, 2014 at 19:03:51 from 24.10.247.181

I bet I was in the post-run shower and the kids were in the basement.

Tomatoes?

From Jake K on Fri, Aug 08, 2014 at 19:12:19 from 98.202.128.218

maybe tomorrow - didn't really want to carry them while running!

From Blake Bennion on Fri, Aug 08, 2014 at 20:51:51 from 204.14.22.58

Is practice tomorrow at 8?

From Rob Murphy on Fri, Aug 08, 2014 at 20:55:07 from 24.10.247.181

Yes it is Blake. At Sugar House.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM: 10.5 miles around Sugar House. 8 minute pace which doesn't feel that slow lately for some reason.

Fun day at Snowbird with the kids. Thanks Jake. Didn't take any pictures though, so it might now have even happened.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sun, Aug 10, 2014 at 16:28:57 from 174.52.33.62

We need to get together and go run some time. I could use some of your sage advice right now.

From Rob Murphy on Sun, Aug 10, 2014 at 16:38:08 from 24.10.247.181

I'll be in the gully at 8 am tomorrow.

From Steve on Sun, Aug 10, 2014 at 17:21:18 from 66.87.126.41

If you didn't Facebook it, it didn't happen.

From steve ash on Sun, Aug 10, 2014 at 18:28:37 from 174.52.33.62

Thanks, I'll see if I can swing it.

From Jon on Sun, Aug 10, 2014 at 19:16:56 from 107.203.52.135

Amazing how much history occurred before facebook. Or cameras.

From Jake K on Sun, Aug 10, 2014 at 19:33:27 from 98.202.128.218

Those passes were actually courtesy of Andrea.

The tomatoes we took turned into 4.63 pounds of delicious pico de gallo!

From Rob Murphy on Sun, Aug 10, 2014 at 20:27:47 from 24.10.247.181

Thanks to Andrea then!

More tomatoes whenever you want.

From Christie on Mon, Aug 11, 2014 at 09:47:04 from 67.22.173.213

Pretty sure I saw you! You looked extra happy to be running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

11.25 hard gully miles with Blake, Read, Davis, and Cubby.

Good run with a good group of guys.

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

Blah again! Only got about 2 hours sleep last night after Ann's plane from Denver got delayed again and again and again for mechanical issues. Finally went to sleep around 1:30 am and tossed and turned until about four then went down to the basement and napped on the couch for a while. Trying to work up the energy for a run now.

PM: Five miles around Liberty Park plus six hardish, longish striders.

Long run up at Alta tomorrow morning. Back to school on Friday so last Alta run of the summer.

Also did Jay Johnson's Core H routine after. Need to do it more often.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From MarkS on Tue, Aug 12, 2014 at 12:51:25 from 98.202.129.174

Don"t tell me that she flew United.

I always fly United and get stuck in Denver for mechanical problems every time I fly.

Last time when I returned to the US they had to switch our plane three times in Denver before we were finally able to fly home.

In the meantime the baggage handlers are able to take their time stealing stuff from our checked bags.

From jtshad on Tue, Aug 12, 2014 at 13:10:27 from 141.221.191.225

Last time I was booked on United to Denver my plane never even showed up in Idaho Falls!

From Rob Murphy on Tue, Aug 12, 2014 at 13:25:34 from 24.10.247.181

No, it was Frontier.

They made up for it though by having a cute animal on the tail and wing flaps.

From MarkS on Wed, Aug 13, 2014 at 16:03:06 from 98.202.129.174

I tried the Jay Johnson's Core H exercises.

WOW! I never knew 60 seconds could be so long.

That was quite a workout.

From Steve on Wed, Aug 13, 2014 at 20:17:51 from 107.0.237.20

We have a rash of mechanicals. Don't know what's up. Maybe a slow down by mechanics right now.

From Rob Murphy on Wed, Aug 13, 2014 at 20:30:46 from 24.10.247.181

Ann was confident that if you were the pilot you would have said "screw the mechanical issues, we're going to Salt Lake".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Started up at Alta a little after 7 am this morning. Pretty chilly! Got a total of 15.75 miles. 

I also had my most up close and personal moose encounter ever. I rounded a corner on the downhill portion of the campground loop running pretty fast and was about 10 feet from an immense bull moose munching grass. He just looked at me and that's it. When I came around again he was gone.

I'll miss the Alta runs. Maybe I can squeeze in a couple more on the weekends or after school? My team looked really good today. They were running hard and having fun.

PM: 4.25 miles on the treadmill. First treadmill run in weeks. Hot tub, swim after. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Aug 13, 2014 at 20:08:53 from 98.202.128.218

Summer treadmill running negates the Alta run. I'm sorry but it's just a fact. You have to log today as a zero.

From Rob Murphy on Wed, Aug 13, 2014 at 20:20:19 from 24.10.247.181

How else am I going to watch Sports Center?

From jtshad on Thu, Aug 14, 2014 at 07:22:03 from 141.221.191.225

Nice IPA chaser after the workout...I like it!

From Jake K on Thu, Aug 14, 2014 at 10:33:18 from 199.190.170.29

What could possibly be on SportsCenter this time of the year? Fantasy football draft tips? :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Easy run around Sandy with Abby in the am. 2.25 miles.

PM Hot Run: 4 easy miles around the neighborhood. I felt good only because of the ridiculously slow pace.

Last day of summer vacation for us Canyons School District teachers. That's right, they're making us report back on a Friday.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Aug 14, 2014 at 19:17:23 from 98.202.128.218

I'm proud of the outdoor running today, Rob.

Good luck at school tomorrow. I hope Abby packs you a nice lunch.

From Steve on Thu, Aug 14, 2014 at 19:45:28 from 66.87.127.231

About time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four treadmill miles. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 treadmill miles.

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

Twelve miles around Sugar House.

I'm going to retire from serious, competative training and racing starting now. I decided that I can't be a great teacher and a great coach and a good family guy along with the hard training and racing. I'm making too many compromises. It's one thing too many at my age!

So excited to have made this decision. I feel like a weight has been lifted.

I'm still going to post here every day and race occasionally, but I'm not going to force anything or have goals. My competition goals will be channeled into my coaching.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From MarkS on Sun, Aug 17, 2014 at 18:01:15 from 98.202.129.174

I was kind of surprised to read your entry today, but it is a good idea to find a good balance with your running, coaching, teaching and most important family life. Finding that balance will remove a lot of stress, which will probably also help you improve performance in all of the above areas. Life is to be enjoyed and not to be stressed over.

Enjoy your running, but don't make it the most important thing in your life.

I feel I have also been hitting that same wall recently. Your entry today has given me a lot to think about.

From Steve on Sun, Aug 17, 2014 at 18:45:31 from 66.87.127.17

Great. Maybe now you'll have time to run the Grand Canyon with me, and the bajillion other awesome trails around us. I'm on call all September out of Salt Lake City.

From Jon on Sun, Aug 17, 2014 at 19:42:22 from 107.203.52.135

The challenge of balance. Sometimes running is not the most important thing. Not even close. In fact, it almost never is. Good luck with all your priorities.

From Fritz on Sun, Aug 17, 2014 at 20:22:34 from 98.202.9.237

From the outside looking in those look like great priorities to me. I am glad you are at peace with your decision.

From Matt Schreiber on Sun, Aug 17, 2014 at 20:38:39 from 66.17.102.175

Very respectable decision you made today. Best of luck to you!

From Bret on Mon, Aug 18, 2014 at 12:13:50 from 216.234.133.229

Cool. Seems like mainly a mental transition - that you are at peace with - it was voluntary and not forced on you (as in an injury). Wisdom of your years of coaching and training at work.

From dugco on Mon, Aug 18, 2014 at 12:34:04 from 68.35.217.251

So what youre saying is youre looking for new coaching challenges - cool. Once I get healthy and running again, I need a schedule that will get me from fat and mostly immobile to sub 57.5 in the 400 and sub 2:16 in the 800 - no problem, eh.

Good luck with your peaceful transition. Once the kids graduate college, you can start competing again. We'll grab Bret too - I see a sweet M60 4x4 in our future :)

From Holt on Fri, Aug 22, 2014 at 17:53:19 from 67.2.255.160

I am wondering about a similar decision myself - especially last week, or at this time of year as all things come together at once. I don't want to fully make that commitment yet... So I guess it means I'm not quite ready yet. But maybe soon. Proud of you for it, and may it bring you many more years of great coaching/teaching and family life. With some fun running thrown in there too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 treadmill miles. Swam a few laps and soaked for a while after.

Occasional treadmill running is really important to my success as a runner for several reasons. When I go a long period of time with no treadmill runs, my running suffers. True fact!

A follow-up on what I wrote yesterday...

Many of the great masters runners I know, or know about, either don't have demanding careers, or don't have kids, or their kids are grown.  Several of the truly great coaches I know here in Utah don't have kids. Lots of the great coaches I've known were once great runners themselves but their own running has taken a back seat to their coaching and family obligations in recent years.

It comes down to the old Bill Bowerman quote..."you can do two things well, but you can't do three things well". I think this is true for most people. I've been working hard the last few years to be a great husband/father, a great teacher/coach, and a great runner. I've just decided that one of the three has to take a back seat and it isn't going to be the first two.

 

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Comments
From Jon on Mon, Aug 18, 2014 at 18:53:46 from 107.203.52.135

How do treadmill runs help you?

From MarkS on Mon, Aug 18, 2014 at 19:03:19 from 98.202.129.174

I don't know about you, but I find TM running more difficult than running on the road. Maybe it is because I am intimidated by the machine. I always get a feeling that if I can't keep up with the machine I am going to get sucked in.

I try to do at least one tempo run on the TM every week and I think i really helps. In fact tomorrow is my TM day.

From Rob Murphy on Mon, Aug 18, 2014 at 19:11:00 from 24.10.247.181

I run with sustained intensity longer on a treadmill than I do on the roads where I tend to be wimpy and loose focus.

From Vis on Mon, Aug 18, 2014 at 19:16:11 from 199.201.102.64

I'm with you on your current outlook. There are many things I love, but what's the use of doing all of those things at an unsatisfying level? Rob, you are a gentleman and a scholar.

From Jake K on Mon, Aug 18, 2014 at 21:38:48 from 174.239.104.98

In college we used to say you couldn't be great at running, school, and girls at the same time. In real life I guess that becomes running, work, and family. I think you can nail all 3 well for periods of time, but it's very hard to do consistently. Something usually gives.

From Rob Murphy on Mon, Aug 18, 2014 at 21:52:53 from 24.10.247.181

Hey Jake. I was thinking that a lot of this is about energy and a lot of that has to do with age. What I've written might not apply as much at 30 as it does at 50.

From Josh E on Tue, Aug 19, 2014 at 02:06:57 from 75.169.23.54

One thing you are not good at is aging yourself Rob. I've seen that you improved from your late 30s to your late 40s. That took commitment but I wonder what you felt like at 37 (my age on Friday). I am pretty sure you dealt with some of the same struggles and doubts then. Continue to age slowly and enjoy the ride without any more pronouncements that you are too old!

From Jake K on Tue, Aug 19, 2014 at 05:48:38 from 98.202.128.218

In my experience, it still hold true. Maybe the absolute numbers change a bit, but I've found if you spread yourself too thing, you don't have the energy to give your best to everything. I've done that to myself plenty of times. I find that I do better when I focus my energy on a couple important things, then let the things of peripheral importance fall into place wherever they do.

From Steve on Thu, Aug 21, 2014 at 20:07:33 from 66.87.83.22

Interesting you say that. There's a Chinese life tenet that says of the three most important things you choose at any point of your life, only two at a time will succeed, and it's not your choice which two.

Without a doubt though, the most successful older runners are the ones with simple lifes. Remember your comment after meeting Tracy Loken last year? It's funny that I was always jealous of the running strength I thought coaching brought to your personal racing. I'll bet this decision will get your running back on the track that you want after a while.

From Steve on Thu, Aug 21, 2014 at 20:08:32 from 66.87.83.22

Treadmill running is for hamsters.

From Rob Murphy on Thu, Aug 21, 2014 at 20:13:47 from 24.10.247.181

And Rob Murphy. Hamsterman. I think I'll change my name on the blog.

From Jon on Thu, Aug 21, 2014 at 20:19:53 from 107.203.52.135

Not much competition for the Hamsterman moniker.

From Quinn A. on Fri, Aug 22, 2014 at 17:40:34 from 71.37.125.207

I accidentally run faster than on the road mostly because there's nothing cool to look at and then there's ac when on the treadmill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

AM: 2.25 miles warming up with the Alta cross country team.

PM: Went for a 4 mile walk while Andy was at baseball practice around the neighborhood next to Whittier Elementary here in Salt Lake City.

First day of school tomorrow. On A days I'll have three U.S. History classes with an average of 40 students/class. I won't let those ridiculously high numbers prevent me from skilfully individualizing instruction to meet the unique needs of each learner nor will I let it prevent me from forming a meaningful relationship with each child.

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Comments
From MarkS on Wed, Aug 20, 2014 at 07:38:48 from 98.202.129.174

Hope you have some good students and that you will have a GREAT year teaching this year. You sound like you have a deep interest in the students and really care about them.

From Jake K on Wed, Aug 20, 2014 at 08:54:07 from 159.212.71.199

Or you could just show a movie?

From Rob Murphy on Wed, Aug 20, 2014 at 12:01:21 from 163.248.33.220

Don't tempt me Jake. I did see Bad Teacher and Cameron Diaz showed a movie on the first day while she slept off a hangover.

From Jake K on Wed, Aug 20, 2014 at 12:35:25 from 159.212.71.199

If you are going to show a Cameron Diaz movie on the first day of school, at least go w/ There's Something About Mary.

From Kam on Thu, Aug 21, 2014 at 10:21:19 from 68.66.163.179

Ah, education in Utah. Don't forget to prepare lesson plans that are suitable for a variety of learning styles which also validate their life experiences.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. Rough day!

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Comments
From Bret on Thu, Aug 21, 2014 at 13:50:24 from 216.234.133.229

Sorry to hear that...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Two miles of jogging at the meet.

Conner broke Kramer's course record from last year by seven seconds.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM: Walked the dog around the block. Went to work.

PM: One mile at practice warming up with the team, Andy's baseball game got rained out, hung around downtown Sugar House with the fam, went to Best Friends Animal Society to pet the kittens and puppies and listen to the kids whine about getting one, Central Book Exchange, Barnes and Noble for a cup of coffee, and the farmers market for a clump of basil.

Exhausting!

I'm planning on a real run tomorrow.

Got a pretty cool book today in the mail . Marty Liquori's Guide for the Elite Runner co-written with John L. Parker. Written in 1980, so a little dated, but mostly good, solid advice. Strong opinions too which I like.

Liquori was a stud. Seriously fierce competitor.

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Comments
From Glory in the long run on Sat, Aug 23, 2014 at 23:58:33 from 174.27.229.3

Feel free to post some salient quotes, would love to hear them. Marty was a stud.

It would be great to hear your synopsis of the book. Hope to see it soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

AM: I had an early morning cross country practice down at the school. My kids ran really well today while I held the stopwatch and drank coffee.

Went to Liberty Park after and ran 5.25 miles. Beautiful fallish day.

PM: Two mile walk.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: Took the boy and the dog on a nice-long-walk. About 3 miles.

PM: I walked 2 more miles with Ann and ran an easy 4. Oh yeah... and one more mile with Abby at the end of her run.

This gives me 10 miles of traveling by foot today. I also went grocery shopping and took the kids to church for the 2014 Sunday School Kick-off Extravaganza.

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Comments
From Steve on Mon, Aug 25, 2014 at 17:27:58 from 66.87.77.154

Sounds like a good Sunday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: Four miles at 6 am XC practice. All seven of my varsity boys showed up. Dedication!

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

Fourteen hours at work. No running. Back to School Night here at Alta High.

 

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Comments
From Jake K on Wed, Aug 27, 2014 at 12:22:43 from 199.190.170.30

Should have shown a movie.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 treadmill miles while my kids were gully running.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

5.25 miles at AM cross country practice. The kids are looking better everyday!

PM: Took Andy to baseball practice at Lindsey Gardens up in The Avenues and I went for a four mile walk with about a miles worth of easy running. Did a fascinating jaunt through the Salt Lake Cemetary where I was able to tour the graves of Utah and Mormon royalty, many of whom have huge obelisk, Washington Monument type grave markers. Makes them easy to locate. You think "that one must be important" and, sure enough, Joseph Fielding Smith surrounded by his platoon of "loving wives". I found Joseph F. Smith, Hyrum Smith, David O. McKay, Gordon Hinkley, and Wilford Woodruff. 

I also drove south on 700 East to I-80 without hitting a single red light. Maybe my greatest accomplishment today.

 

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Comments
From Jason D on Fri, Aug 29, 2014 at 09:26:58 from 68.80.27.222

Cemeteries are fascinating places, especially for someone interested in history. The Catholic cemetery just on the edge of Philadelphia in the suburbs is one of the most amazing cemeteries I have ever seen. I haven't checked to see if there is anyone famous. The headstones are absolutely incredible though.

From Rob Murphy on Fri, Aug 29, 2014 at 09:39:37 from 163.248.33.220

I recommend findagrave.com

From Jason D on Fri, Aug 29, 2014 at 10:01:11 from 68.80.27.222

I've actually used it to locate Shannon Hoon's grave (lead singer of Blind Melon). He was from Lafayette, but buried in Dayton. Didn't know I could do a less specific search. I'll take a look.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

I ran the Gully Longer Run during my lunch/conference period. It felt good to do that.

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Comments
From MarkS on Fri, Aug 29, 2014 at 11:36:34 from 98.202.129.174

You and other runners here often refer to the "Gully". I am here in Salt Lake City, but I am not familiar with the Gully. What is it, and where is it located?

From Bob on Fri, Aug 29, 2014 at 13:36:03 from 70.194.139.161

Do what feels good. Well, not including weed, narcotics, and.....you get the point.

From Ashton Arndt on Fri, Aug 29, 2014 at 13:56:58 from 163.248.33.220

The 'Gully' is Dimple Dell Gully. Its located in Sandy next to 24 hour fitness center.

From Rob Murphy on Fri, Aug 29, 2014 at 15:50:38 from 163.248.33.220

That's good advice Bob. Thanks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

American Fork Grass Relays today and I'm thrilled with how my team did. My girls ran over 5 minutes faster than last year's Alta team and my boys ran 54:38 (10 mile relay, 5 legs of 2 miles each w/30 hay bales to jump) which is the fastest Alta time ever at this meet. We finished 7th overall, up from 10th last year. As an example of how fast Utah XC is getting, our time today would have won this meet in 03, 04, 05, 06, 07 and been 2nd in 01 and 08.

TOP 10 ALTA GRASS RELAYS TIMES

1. Kramer Morton - 10:03 (2013)

2. Kramer Morton - 10:17 (2012)

3. Jacob Debry - 10:32 (2014)

4. Garrett Jones - 10:33 (2009)

5. Braydon Lavery - 10:40 (2013)

6. Davis McDermott - 10:48 (2014)

7. Blake Bennion - 10:58 (2014)

8. Read Hadfield - 11:04 (2014)

9. Tyler Ross - 11:14 (2011)

10. Ashton Arndt - 11:16 (2014)

We also beat every team in our region easily, including both Bingham and Copper Hills, who both beat us last week at Highland.

 

 

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Comments
From Read on Sat, Aug 30, 2014 at 23:23:39 from 207.224.207.28

Hey coach!!! I set up a new blog!!! I'm gonna try to do better with this now!! Btw thanks for posting those!! Lets go alta!!

From Steve on Sun, Aug 31, 2014 at 12:05:47 from 66.87.127.116

Very solid. It looks like you have a more cohesive group of runners at closer to the same levels.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles up on the Jeremy Ranch Road while Ann and the kids hiked, harassed cows, and looked at dead snakes in the road. The last two were mostly Andy. Gread dinner on the patio at Ruth's after. Perfect day weather wise and every other way.

Exchanged some emails with Pat Tyson last night. That man is good for the soul if you're a runner or a coach. Such an inspirational optimist!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Beautiful run around Liberty Park. 6.25 including some fast striders. The kids waded in the fountains while I ran. Left just as the Labor Day crowds were getting crazy.

PM: 3 mile walk.

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Comments
From emruns on Mon, Sep 01, 2014 at 11:09:27 from 65.130.145.153

The park was crazy today. I saw you there running. I was going to see if you wanted to pace me on my tempos, but you were too far ahead on the trail.

From Rob Murphy on Mon, Sep 01, 2014 at 11:15:20 from 24.10.247.181

I'm easy to catch these days!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

PM: I got home from work and took Andy to baseball practice at 6:30 over at Whittier Elementary. Walked 3.25 miles around the neighborhood while he practiced. Threw in a few minutes of running for mental health purposes.

Picked up a couple ice cream sandwiches on the way home and ate them in the park. Played on the playground until it got dark and we had to go home. 

Dr. Randy Roberts from Purdue University agreed today to come speak to my students in March. I'm fired up about that because he's the best! Great scholar, great teacher, and a real inspiration for my students.

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Comments
From Bret on Wed, Sep 03, 2014 at 06:48:54 from 216.234.133.229

The first elementary school I ever attended was Whittier Elementary in Dunellen, New Jersey.

From Rob Murphy on Wed, Sep 03, 2014 at 08:33:16 from 163.248.33.220

Dunellen to Dunedin?

From Bret on Wed, Sep 03, 2014 at 12:29:18 from 216.234.133.229

Yeah - Dunellen- NJ. to Dunedin. Dun Dun. Lived there a few years before moving to Florida.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles around the neighborhood plus a bunch of rope skipping and push-ups.

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

6 miles at Liberty Park with 6 striders. Each one was a tenth of a mile and included about 3 meters of max effort running.

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Comments
From Jake K on Thu, Sep 04, 2014 at 21:12:01 from 98.202.128.218

So 18 meters of max effort total? Not too shabby. 82 more and you can be a sprinter.

From Rob Murphy on Thu, Sep 04, 2014 at 21:19:51 from 24.10.247.181

YeahI'm trying to keep things reasonable. I don't want to ramp up the intensity too quickly.

30 meters is what I meant to write.

From Jake K on Fri, Sep 05, 2014 at 09:25:14 from 159.212.71.77

It's funnier the way you originally wrote it, so leave it as is.

Then you have more room for improvement as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Not sure I'll get a run in today. I was planning on going at lunchtime but I just remembered I have an AP teachers meeting then. Practice after school, Andy's baseball game at 5:00 - the running gods aren't smiling on me. Maybe I'll circle Andy's little league field durning his game if I can deal with the wierd looks from other parents.

I'm reading The Boys in the Boat. Most fun I've had reading a book in a long time.

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Comments
From Bret on Fri, Sep 05, 2014 at 16:52:09 from 99.1.220.106

Boys in the Boat is outstanding. Really enjoyable read.

From Steve on Fri, Sep 05, 2014 at 22:50:39 from 66.87.126.181

Every day that I'm home with the kids my running drops to zero and I think about your blog entries. If it wasn't for work I wouldn't get miles at all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles in The Gully with my team. I ran with my top three girls who, as it turns out, are capable of running a lot faster than they think they can. Ashley and I ran her last mile in 6:44.

The long, hard tempo is a weekly essential for cross country runners.

Nice little swim in the pool after and a hot tub soak. Then another swim in the pool.

 

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

7.25 miles in The Gully with Jeff, Justin, and Walter. Enjoyed a swim and an AWESOME Hampton Inn breakfast with the Shadley's after.

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Comments
From Jake K on Sun, Sep 07, 2014 at 13:38:36 from 98.202.128.218

Couldn't convince those guys to give JRR a shot?

From jtshad on Sun, Sep 07, 2014 at 15:09:10 from 69.20.183.178

Mmm...tasty...but free and the coffee is good!

Jake, kids were having fun in the pool and Justin was still a bit tired to go much further. A good day in the Gully!

Thanks for the run with us Rob, I know it was two days in a row. Great catching up and we will see you again soon.

From Steve on Mon, Sep 08, 2014 at 19:26:40 from 66.87.127.115

Sorry couldn't join you guys. I was on call Friday through Sunday night and didn't want to risk it. Turns out I never got a call though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine miles on the Porter Rockwell Trail during practice. Threw in some barefoot striders in Draper Park for good measure.

Both teams looked good today.

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No running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

I just deleted Greg McMillan's "How to Break Two Hours in the Half Marathon" podcast he sent me. Didn't even read the email.

If I keep up the way I've been going, I may have to undelete it.

PM: 7.25 mile treadmill 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
9.000.000.000.009.00

7.25 miles in The Gully. There are a million sunflower's along the trail.

Ate an apple after. I made a resolution to eat as many apples as bananas.

We're doing 9-11 stuff in class today. Kind of puts me in the same funk I was in on that day.

PM: 2 easy miles around Andy's baseball field up in The Avenues. More cemetary running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Thu, Sep 11, 2014 at 12:28:08 from 70.194.162.232

Love apples this time of year. Especially when cooked in butter, sugar, and cinnamon within a flaky pastry shell.

From Jason D on Thu, Sep 11, 2014 at 13:25:08 from 68.80.27.222

I am thinking your students were born roughly in 1997-1998. Probably one of the last groups of students to have much (if any) memory of September 11 given that they were 3-5 at most. Of course this makes your job that much more important.

As for apples, I am waiting for the honey crisps to hit town. My favorite.

From jtshad on Thu, Sep 11, 2014 at 13:41:44 from 141.221.191.225

Yeah Bob! I am partial to Fuji and Gala, usually have one or two a day.

Justin (born in 1999) was glued to the TV this morning before school watching the new stories.

From Rob Murphy on Thu, Sep 11, 2014 at 13:51:49 from 163.248.33.220

You're right Jason. They don't remember anything. Seems like current events to me but it's history to them.

From steve ash on Thu, Sep 11, 2014 at 13:57:56 from 198.71.29.86

The Honey Crisps are already in the market place here. They are expensive but really good..

From Jason D on Thu, Sep 11, 2014 at 14:02:31 from 68.80.27.222

I was a junior in high school, and I don't remember too much but I do remember as perhaps the first time that I realized the world was a very complex place. My first major political event if you will. I turned 18 just a few weeks before the invasion of Iraq and although the draft wasn't a real possibility, I was very nervous.

I guess that's why I'm writing about it in my dissertation.

From jtshad on Thu, Sep 11, 2014 at 14:04:38 from 141.221.191.225

Jason, what is the topic of your dissertation?

From Vis on Thu, Sep 11, 2014 at 20:44:51 from 199.201.102.64

Not that it should take away the profound emotions of the day, but this is something I hope you saw: http://www.nbc.com/the-tonight-show/video/the-replacements-alex-chilton/2811051

From Rob Murphy on Thu, Sep 11, 2014 at 20:46:39 from 24.10.247.181

I did see that Vis! Was happy to see that Paul seems to be taking care of himself. Looks a lot better than most aging rockers don't you think?

From Vis on Thu, Sep 11, 2014 at 21:42:48 from 199.201.102.64

Almost looks like a runner. What kind of 5k time do you think he has in him?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five trail miles on the Herriman XC course.

My boys did well at the Herriman Invitational finished in a 4th place tie and, as usual, lost out on the 6th man. Third place was one point ahead of us. So, 5th place and one point off of 3rd. Grrrrrrr!

My girls beat Bingham for the first time! Looks like 2nd place in our region is a real possibility.

GREAT NEWS!

I got a letter from Time magazine today informing me that since I'm about to turn 50 that I am eligable for the "senior citizens rate" on a subscription.

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Comments
From jtshad on Fri, Sep 12, 2014 at 21:05:11 from 69.20.183.178

Congrats on the age recognition...did they offer you the large print edition too?

From Rob Murphy on Fri, Sep 12, 2014 at 21:26:52 from 24.10.247.181

Thanks so much Jeff. The key to success in life is not dying.

From Fritz on Sat, Sep 13, 2014 at 11:34:57 from 63.224.121.67

Good performance from the team.

since when is a senior citizen 50? Senior citizen status usually comes in another 15 years. I guess a discount is better than no discount. They should rebrand it the "midlife rate".

From Rob Murphy on Sat, Sep 13, 2014 at 11:43:34 from 24.10.247.181

You can join the AARP at 50.

But yeah, I thought I had a few years to go.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 miles at Jeremy Ranch with my team. Cubby, Davis, and Ashton ran 15!

PM: Walked a couple miles and did some push-ups and sit-ups.

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

Four miles. Yeah.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

Nice 5k tonight. Really nice. 

Andy and I were talking about going to Florida to visit my family over Christmas. He was really interested in the fact that my Aunt Marj and Uncle Jack, my dads older brother and sister, are still alive while my dad is not. He didn't understand how that could be. So we had a nice talk about excercising and eating well and not smoking for forty years.

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Comments
From Jake K on Wed, Sep 17, 2014 at 11:24:48 from 159.212.71.199

Are you hinting at the fact that it's possible to prevent a high percentage of chronic diseases and health problems by eating a relatively balanced diet, engaging in some amount of physical activity, and avoiding known carcinogens?

How can that be? It doesn't involve expensive pills, physician visits, or radically divisive viewpoints!

From Rob Murphy on Wed, Sep 17, 2014 at 15:09:49 from 163.248.33.220

It really isn't that complicated is it Jake?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

For the second straight morning I enjoyed a free small coffee at McDonalds. I know what they're up to and it's pretty sneaky. They think I'll come in for my coffee, get hungry when I smell their delicious fare, and order something else. But not me, I'm content with my bowl of Wheaties with strawberries I had before cross country practice.

I love free stuff!

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Comments
From Steve on Wed, Sep 17, 2014 at 11:55:51 from 66.87.127.167

You are the only individual pulling that off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven in The Gully.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Working and bowling with Andy and his friends.

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 miles at Pleasant Grove HS during the meet. Cubby ran a 15:47! Still waiting on the official results.

Happy Birthday to Andy who is 9 today!

Why aren't there more TOU race reports up? Is Jake the only one who ran?

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Comments
From Bret on Sat, Sep 20, 2014 at 16:36:58 from 99.1.220.106

Happy Birthday Andy - wow - can't believe he's 9 already!

From MarkS on Sat, Sep 20, 2014 at 19:08:12 from 98.202.129.174

I was thinking the same thing. I was looking for more results of the race.

Hope your team did well today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Pretty decent run around Liberty Park three times. Rainy and humid.

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

Another six-and-a-quarter around Liberty Park. Inhaled swarms of bugs. I'm ready for the first freeze.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Amiee on Mon, Sep 22, 2014 at 20:30:00 from 76.27.94.193

Hmmm protein. If I am to read one Wendell Berry book, what should it be?

From Rob Murphy on Mon, Sep 22, 2014 at 20:35:52 from 24.10.247.181

Fiction or non-fiction?

I have all his books. Feel free to borrow.

From Amiee on Mon, Sep 22, 2014 at 20:37:50 from 76.27.94.193

Non- and inspiring please :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Two mile walk with Ann around Andy's baseball fields.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Actually, I did this on Thursday but I posted Wednesday's workout on Thursday...

4.25 miles around the Salt Lake Cemetary during baseball practice. Kinda sprinted some uphills.

Read some Percy Cerutty for inspiration. That guy was a whack job but also right about a lot of things.

 

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

So I dropped Abby off at the pool for swim practice and went to 24 Hour Fitness at about 7 pm which is prime time for observing the millennial generation while on the treadmill. They do love their tatoos! When I was young tatoos were for Marines and bikers. Now your kid's kindergaretn teacher has them.

6.25 on the treadmill plus 200 floors on the stair master.

Mom's coming to visit tomorrow!

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Comments
From Matt Schreiber on Thu, Sep 25, 2014 at 20:23:17 from 66.17.102.175

There are tattoos everywhere! The one good thing about running at the gym is people watching.

From Josh E on Sat, Sep 27, 2014 at 08:40:23 from 71.219.18.51

My kid's kindergarten teacher had tattoos and a nose ring. How did you know? She is a perfectly nice person for the record

From Teena Marie on Sat, Sep 27, 2014 at 09:08:52 from 24.49.99.147

I don't have any tattoos, but secretly, or not so secretly, I want a tattoo of a little sea turtle! Truth! As a Generation X girl, is this wrong of me???? ;-)

How are you, Rob?

Missin' our chats! Need to stop by your blog more often. :-)

Please tell you family hello. :-)

From Jason D on Sat, Sep 27, 2014 at 21:03:47 from 68.80.27.222

When I was growing up it was politely suggested through discouragement that I would not have tattoos or long hair. I didn't really want tattoos that bad but man did I want long hair! Sadly, it only grows sideways.

I think tattoos can be worn very well, but I also spent a lot of time in the Midwest with some really bad tattoos. I mean, what sort of tattoo artist messes up *a tear drop*?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Got to work at 6:30 am, home at 9 pm. I'll give myself a mile for running around the XC course at Salem Hills HS.

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

Around Liberty Park during a lull in the rain. Had a Josh E sighting!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Josh E on Sat, Sep 27, 2014 at 21:25:26 from 71.219.18.51

We need to grab that beer and catch up soon

From Rob Murphy on Sat, Sep 27, 2014 at 21:49:26 from 24.10.247.181

Fiddler's Elbow tomorrow afternoon?

From Josh E on Sun, Sep 28, 2014 at 08:30:00 from 71.219.18.51

I can't today. Perhaps next Sunday afternoon?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Went up to Jeremy Ranch with my mom and the kids. Ran about 8 miles on the road then hung a left at Mormon Flats and ran a couple miles on the Mormon/California/Pony Express Trail. Beautiful! Perfect fall colors. Lots of hunters though. Should have worn bright orange maybe. If I had been wearing those TOU antlers everyone wears, I might have been in trouble.

Had a good day today. Lots of positive thoughts on the run. Life is pretty stressful right now with some stuff going on career-wise, family health-wise, and financially-wise (teachers don't make enough money to live the way I want to live). But today's run helped put things in perspective.

Plus I'm going to be chatting with Pat Tyson on the phone tonight which always lifts my spirits. I'm hoping to convince him to do a recruiting trip again down to Utah for the state meet.  

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Comments
From steve ash on Mon, Sep 29, 2014 at 08:06:28 from 67.182.192.44

Sorry to hear that Rob. Hope things pull up for you man.

From jtshad on Mon, Sep 29, 2014 at 09:58:25 from 141.221.191.225

Sorry about the stresses. Let's chat when we see you Thursday night.

From Jake K on Tue, Sep 30, 2014 at 20:38:36 from 98.202.128.218

If you wear the antlers, you definitely have to wear Vizipro orange!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Treadmill run while my kids were running in 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
0.000.000.000.000.00

Don't think I'll be able to run today. Parent-teacher conferences until 8 pm.

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

Fifty years old today. There's no denying it...I'm officially middle age now. :-)

I'd also like to wish former president Jimmy Carter a happy 90th birthday today. That means he was turning 40 the day I was born.

I have a student in my first period class who is turning 17 today. So she was born on my 33rd birthday. Sheesh!

PM: 6.25 miles at cross country practice. Plus some push-ups, sit-ups, and lunges. Plus a quick soak in the hot tub. Now 4 more hours of parent-teacher conferencing!

Guess who else was born on 10/1? Hall of Famer Rod Carew - he converted.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Wed, Oct 01, 2014 at 05:54:52 from 98.230.85.129

Happy Birthday, Rob. Welcome to the club!

From Bret on Wed, Oct 01, 2014 at 06:02:26 from 216.234.133.229

Happy Birthday Old Man!

From Jake K on Wed, Oct 01, 2014 at 06:13:52 from 98.202.128.218

You know what I say - round that DOWN!

HappyBirthday!

From jtshad on Wed, Oct 01, 2014 at 06:24:05 from 69.20.183.178

Happy birthday! You are as young as you feel...a few brews help you forget too! Have a great day and see you tomorrow!

From Rob Murphy on Wed, Oct 01, 2014 at 08:48:18 from 163.248.33.220

Thanks guys. Looking forward to my second half century

From MarkS on Wed, Oct 01, 2014 at 09:19:56 from 98.202.129.174

Happy Birthday!

I hope you have a wonderful day!

Life gets better after 50!!

From JPark on Wed, Oct 01, 2014 at 09:21:27 from 76.8.212.219

Happy Birthday! You da man.

From Smooth on Wed, Oct 01, 2014 at 10:11:58 from 67.2.102.76

Happy Birthday, young man! :)

From Amiee on Wed, Oct 01, 2014 at 10:53:11 from 155.98.164.36

Happy Birthday Rob! You're barely old enough to be my Dad :)

From Rob Murphy on Wed, Oct 01, 2014 at 10:57:48 from 163.248.33.220

Yeah Amiee, if I had knocked someone up in high school :)

From Josh E on Wed, Oct 01, 2014 at 11:01:06 from 63.226.66.73

Fiddy

From Bret on Wed, Oct 01, 2014 at 18:25:09 from 70.193.142.146

I see what you did there...:)

From SpencerSimpson on Wed, Oct 01, 2014 at 22:08:27 from 166.137.209.46

Happy bday Rob. You the "middle aged" man! MIH

From Steve on Wed, Oct 01, 2014 at 22:19:39 from 66.87.127.149

Hope to see you guys this weekend. Happy bday. I know the feeling of age. My co pilot this week was 25. I'm starting to feel like a dad at a job where I was always the young guy.

From Jason D on Wed, Oct 01, 2014 at 22:36:29 from 68.80.27.222

Happy birthday, Rob. Hopefully the parent-teacher conferences weren't too painful. Looks like the boys did quite well today though.

From Rob Murphy on Wed, Oct 01, 2014 at 22:46:21 from 24.10.247.181

You know Jason, this year's team is one of my favorites. They're just a solid group. If I can get them to believe in themselves a little more, I just might have something.

From Jon on Thu, Oct 02, 2014 at 04:35:04 from 107.203.52.135

Happy birthday to a great guy! (I'm referring to you. Don't know carter)

From Fritz on Thu, Oct 02, 2014 at 08:48:13 from 65.116.116.6

Happy Birthday Rob!

1964 was an important year* (in order of importance):

10/1 Rob Murphy is born

1/11 Surgeon General reports that smoking may be hazardous

10/15 Dr. Martin Luther King awarded Nobel Peace Prize

President Johnson signs bill enacting Medicare

US begins bombing North Vietnam

Pontiac introduces the "GTO" or "Gran Turismo Omologato"

My Fair Lady wins best picture, Mary Poppins released

Gilligan's Island and Pink Panther premiere

Born: Stephen Colbert, Jeff Bezos, Nicolas Cage, Chris Farley, Keanu Reeves, Sandra Bullock, Matt Dillon, Michelle Obama, Russell Crowe, Bridget Fonda, Lenny Kravitz, Glenn Beck (debatable)

Can't Buy Me Love (Beatles) top single

Liz Taylor's 5th marriage

(*this list is not all inclusive)

From Josh E on Thu, Oct 02, 2014 at 09:08:36 from 205.235.104.4

Wow - I'm glad I commented on this to get Fritz's list.

Is it debatable that Glenn Beck was born in 1964 or that he is human? I think we can all agree that he's important inasmuch as he is the antichrist.

From Fritz on Thu, Oct 02, 2014 at 10:52:40 from 65.116.116.6

to clarify, it is debatable whether he should be in the list. I don't have any reason to believe that he wasn't born in 1964. Of course everyone and all events listed are debatable.

From Rob Murphy on Thu, Oct 02, 2014 at 12:25:11 from 163.248.33.220

Man, Chris Farley would be 50?

Some people should die young.

From steve ash on Thu, Oct 02, 2014 at 16:37:04 from 67.182.192.44

Happy Birthday Rob!

By the way I liked Chris Farley man..

From allie on Thu, Oct 02, 2014 at 17:01:39 from 24.30.41.119

happy birthday.

From Christie on Sat, Oct 04, 2014 at 09:22:15 from 67.22.173.213

Happy late Murphy Day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 around the neighborhood. I'm determined to make every run a .25 run this week.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Thu, Oct 02, 2014 at 19:43:22 from 98.222.16.15

Happy belated Birthday champ! Did you run 50 in honor of the milestone?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

7.25 miles around Sugar House Park.

PM: About 3 miles up at Round Valley during the Park City Invitational. My boys distinguished themselves mightily with a second place overall and a pretty nifty trophy.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From MarkS on Fri, Oct 03, 2014 at 17:18:24 from 114.175.45.39

way to be consistent with the xxx.25 mile runs.

Your team did a great job!

Congrats!

Would have like to have seen how you would have done in the open race though.

From Jake K on Sat, Oct 04, 2014 at 08:13:25 from 98.202.128.218

Nice run for the team!

I think you can safely give yourself three point twofive for the afternoon run, given the altitude.

From jtshad on Sun, Oct 05, 2014 at 16:24:45 from 69.20.183.178

Had a great time at your party! Always fun catching up with the Murphy's!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Beautiful run around Sugar House.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

AM: 2.5 mile walk around the neighborhood.

PM: 12.25 miles up at Jeremy Ranch. Parked at Mormon Flats and did 8 miles on the road and then 4.25 miles on the Pony Express Trail. 

Stopped in an Aspen grove and appreciated nature for a few minutes.

Happiness isn't on the road to anything. Happiness is the road.

- Bob Dylan's grandma

I'm finally getting around to readung his autobiography, Chronicles: Volume One

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Comments
From Vis on Mon, Oct 06, 2014 at 07:59:41 from 204.113.55.59

How is the autobiography? I always pictured Dylan as one of those guys who might have a skewed self-awareness.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Big congratulations to Wesley Hunt on his fantastic win yesterday.

I walked 4 miles today. Also did some drills, lunges, that sort of thing.

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

AM: 3 mile walk.

Late AM: 6.25 miles around Sugar House Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Region 3 cross country championships today at Cottonwood Complex (1300 East, just a little north of 4500 South)... girls race at 3:00, boys at 3:30

AM: Great run to ease my stir-craziness. 7.25 mile Gully Longer Run.

Good news. My Alta boys won the Region 3 championship - their third in the last four years! The Alta girls ran a strong 3rd to qualify for the state meet on Oct. 22.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From MarkS on Thu, Oct 09, 2014 at 08:30:36 from 114.149.185.12

Hope your teams do well.

From Bob on Thu, Oct 09, 2014 at 12:16:44 from 163.191.36.14

Good weather conditions for a throw down?

From Rob Murphy on Thu, Oct 09, 2014 at 12:41:05 from 163.248.33.220

Yep, about 70 and sunny. Light breeze, no humidity.

From Vis on Thu, Oct 09, 2014 at 13:41:41 from 204.113.55.59

May your kids run like crazed beasts.

From MarkS on Thu, Oct 09, 2014 at 18:05:52 from 153.172.177.237

Congrats!

Sounds like you have some strong teams, and I am sure your coaching has had something to do with it.

I look forward to hearing about the state results

From Bret on Thu, Oct 09, 2014 at 18:10:28 from 99.1.220.106

Congrats coach and team!

From Jason D on Thu, Oct 09, 2014 at 18:50:46 from 68.80.27.222

Well done to you and them, Rob. I'm guessing that the gent's moods have lifted?

From Jake K on Thu, Oct 09, 2014 at 20:51:20 from 98.202.128.218

You're turning out to be quite the girls coach after all! What color headbands did you get them before the race today?

From jtshad on Fri, Oct 10, 2014 at 07:18:37 from 69.20.183.178

Congrats to both your girls and boys teams! Nice job helping them do their best this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM: Early morning 2 miler at practice. Walk/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
4.250.000.000.004.25

Sitting in an AP teachers professional development all day at East High School after dropping my mom off at the airport early this morning. She said, "so do you get paid for going to these things?"

So funny!

PM: 4.25 easy miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Sat, Oct 11, 2014 at 15:07:42 from 98.222.16.15

She is still watching out for her boy :).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

So excited to see that the famously anti-teacher Ogden school superintendent Brad Smith has been appointed the state super. Another giant middle finger to the teachers of Utah.

PM: 10 miles after church in Liberty Park. A few striders at the end.

No .25!

 

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Comments
From MarkS on Sun, Oct 12, 2014 at 09:09:10 from 123.220.222.6

I don't know if he is so anti-teacher as he is anti-bad-teacher and anti waste. His results in Ogden seem to be pretty good. He has cut some programs that I wouldn't have cut, but when you are working with public money sometimes you have to make some difficult cuts.

From Rob Murphy on Sun, Oct 12, 2014 at 11:54:42 from 24.10.247.181

He's why I, a good teacher with a great record, will be teaching in another state next year.

His thuggish policies have driven MANY good teachers from the Ogden district into the Davis and Weber districts. So he's much more than anti-bad-teacher.

Actually, It's not just him, but the attitude he represents that is prevalent here in Utah among certain types. An attitude of general hostility towards public schools and public school teachers.

From Rob Murphy on Sun, Oct 12, 2014 at 12:15:55 from 24.10.247.181

I would also say that if he really is only anti-bad-teacher he should really work on the perceptions created by his attitude. Every good teacher I know believes he is anti-teacher.

I would guess that 90% of the teachers in Utah have a negative opinion of this man. This will be a huge obstacle to him as he attempts to lead the education establishment in Utah.

You can't lead without the respect of the soldiers in the trenches.

From Fritz on Sun, Oct 12, 2014 at 12:35:10 from 63.230.1.47

I don't know this guy but it doesn't surprise me to another person appointed to a position of authority where he/she doesn't have the respect of the people he/she is supposed to lead. Are the people making these appointments completely clueless or do they really not care if he has the respect of the teachers? In the corporate world I live in they are clueless but even if they knew the person wasn't liked they wouldn't care.

From Rob Murphy on Sun, Oct 12, 2014 at 12:47:29 from 24.10.247.181

I would assume that everyone in your company is supremely competent Fritz. Patrick Byrne is one of the chief school-haters in Utah. Unless they're charter or private of course.

From Vis on Sun, Oct 12, 2014 at 12:49:29 from 199.201.102.64

It's unbelievably sad that education is in such a state that good teachers who love their jobs start looking elsewhere because of the lack of good faith and respect on the part of those calling the shots and dictating policy. Best wishes, Rob.

From Rob Murphy on Sun, Oct 12, 2014 at 12:53:29 from 24.10.247.181

Thanks Vis. I think I'm going to be teaching and coaching in Spokane Washington next year. Working on it anyway.

From Fritz on Sun, Oct 12, 2014 at 13:25:36 from 63.230.1.47

I am sure Patrick thinks they are "supremely competent" just as he thinks private and charter schools are better.

This "I know better" attitude from executives and administrators is exactly why good teachers like you and truly competent employees leave organizations.

From MarkS on Sun, Oct 12, 2014 at 13:43:21 from 123.220.222.6

I didn't realize the situation was so bad in Utah. I was under the impression that things were getting better. When I taught for 4 years in the 80s in the Salt Lake school district at Bryant Jr. and Horace Mann I thought things were improving. Much better than the days when my father taught and the teachers were paid less than the custodians. I only know about this guy from what I have read in the newspaper.

It would be too bad if Utah lost you as a teacher. You seem to really care about your students and their progress.

From Blake Bennion on Sun, Oct 12, 2014 at 20:57:46 from 208.54.39.167

Do we have morning practice tomorrow?

From Ashton Arndt on Sun, Oct 12, 2014 at 21:25:53 from 50.160.35.183

You have to be crapping me coach. Spokane?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

At the gym, on the treadmill while Abby was swimming. Watched Andy wallow in dirt afterwards. He's in the bath now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Mon, Oct 13, 2014 at 22:07:45 from 174.148.94.205

The kid rocks. Gotta love him.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

Walked five miles around Sugar House.

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

6.25 on the treadmill at about 7:30 pace and 1 mile on the stairmaster.

We're staying in a Yurt up at East Canyon State Park tomorrow night which is basically the Jeremy Ranch/Mormon Flats area. So, some good running.

So, how much is that Texas hospital and the CDC screwing up this Ebola thing? I'm thinking I might move up the the Yurt in East Canyon permanently.

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Comments
From james (runmehappy) on Tue, Oct 14, 2014 at 11:52:03 from 50.203.76.218

Well, the last month is back. Now, we just need to find the earlier comments.

From jtshad on Tue, Oct 14, 2014 at 13:25:01 from 141.221.191.225

Time to download you running log to a spreadshee to back it up!

From Rob Murphy on Tue, Oct 14, 2014 at 17:44:27 from 24.10.247.181

You'll have to learn me how to do that Jake.

From MarkS on Tue, Oct 14, 2014 at 18:58:22 from 125.172.47.174

A Yurt?

I would love to see that.

Take some photos.

From allie on Thu, Oct 16, 2014 at 07:08:12 from 24.30.41.119

have fun yurting.

From Steve on Sat, Oct 18, 2014 at 08:31:19 from 66.87.82.23

You have no idea what we are dealing with at the airlines with this Ebola...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

AM: Three mile walk.

PM: Easy run at Jeremy Ranch.

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

Out-and back on Utah 66 in Morgan County. Hilly! Cold!

According to this fitness calculator, I'm less than 20 years old. Maybe I should revise my goal to OTQ?

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Comments
From steve ash on Fri, Oct 17, 2014 at 21:42:34 from 67.182.192.44

That was fun. I came up with the same result. I think the World Championships would also be a reasonable one in light of this new information..

From Bret on Sat, Oct 18, 2014 at 08:36:31 from 70.193.128.57

Me too.

From Tom K on Sat, Oct 18, 2014 at 18:43:15 from 71.203.20.181

That thing told me I was 3 years older than I am! Ah, man!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles in 1:14:15. 7:15 pace. Around Sugar House.

I ran mile 9 in 6:06. Actually felt a little fitness returning.

I predict that Texas A&M will be dropping out of the college football poll tomorrow.

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

Five miles plus some rope jumping, push-ups and sit-ups.

Lots of walking too. I walked about 4 miles yesterday to Chick fil a and back with the kids and 3 miles today with Andy and around Sugar House Park. I try to walk a lot and keep track of it when I'm in reduced training mode like I am now so I can keep my weight the same.

I've been thinking about racing the USATF cross country championships in Boulder in February. An 8k cross country race seems like fun and it would be good for my coaching to stay connected. It would be fun to put together a masters team. 

 

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Comments
From Jake K on Sun, Oct 19, 2014 at 17:26:07 from 98.202.128.218

I keep feeling like I'm almost obligated to run the XC champs in Boulder. Quick / cheap flight, great location for XC, fun place to visit, competition will be top-notch. The fact that it's a 12K for me makes it more appealing. But then I also think that would be a great time of the year to go down to Mexico and hit the beach. Or just ski. So it's a tough call.

If you look at the newest utah running magazine, Lloyd Hansen talks about wanting to put together a masters team for Boulder.

From jtshad on Sun, Oct 19, 2014 at 17:44:51 from 50.249.168.89

Hmmm...also thinking of the Masters half marathon championship...in Florida in February.

From Rob Murphy on Sun, Oct 19, 2014 at 19:35:16 from 24.10.247.181

Run the race Jake. I've made it 50 years without once being to a beach in Mexico. I survived!

Of course growing up in Southern California and Florida made beaches no big deal.

From Jake K on Sun, Oct 19, 2014 at 20:02:41 from 98.202.128.218

Hopefully I'll bounce back in time this fall to knock out another good race or two before the holidays, and then I'll be happy actually just stick to easy base training over the winter.

But if that doesn't happen and I have the itch to race, I would consider it.

From MarkS on Mon, Oct 20, 2014 at 00:51:29 from 180.34.113.249

Jake, Thanks for mentioning the Utah Running Magazine. I had never heard of it before. I looked it up and found it to be quite a good magazine.

I even saw Rob listed there as the top in Utah this last year for his age division in both the 5K and 10K.

Congrats Rob!!!

If I weren't going to be in Japan in February I would loved to have run in the Master XC race in Boulder.

From Jake K on Mon, Oct 20, 2014 at 06:44:10 from 98.202.128.218

Glad you mentioned that Mark. I should have pointed out to Rob that he was mentioned a couple times in that same issue!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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No running. Weights/core, lunges, and such.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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No run. Too busy.

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

I took the whole day off for the state meet today. Usually I'm so hyped up and jittery that I end up showing a film in class anyway so I thought I'd let the sub handle the difficult task of pressing "play" on the DVD player. Should be a barn-burner, three of the top six teams in the U.S. on Dyestat from Utah. Six I think in the top thirty. 

Walked Andy to school. Drove Abby to school. Went for a nice run around the neighborhood. 8.25 miles in 1:04. I love running.

Bittersweet state meet today since it will be my last one. We Murphys are moving at the end of this school year to a whole other state (Forrest Gump reference). There are so many people I will miss and I'll miss the awesomeness of this great state. I'm almost certain Ann and I will move back for at least part of the year when we retire. Old people can ski practically free. Lots of work to do now getting the house ready to sell, packing, getting new jobs, etc. Exciting though.

The team this year has been one of the most rewarding to coach. I'll write more about them this evening after the meet no matter how they do. Heading over now to watch the races. 

Our run of perfect state meet weather continues...

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Comments
From Jason D on Wed, Oct 22, 2014 at 11:32:50 from 139.84.48.251

Lots of changes from the sounds of things. Best of luck with everything.

From Amiee on Wed, Oct 22, 2014 at 12:10:28 from 155.98.164.36

Sad to hear, but so exciting for y'all. P.S. I am in the market for a house!

From Rob Murphy on Wed, Oct 22, 2014 at 12:19:06 from 24.10.247.181

$300,000 "as is".

It has 5 bedrooms. Might be a little big for you.

From Amiee on Wed, Oct 22, 2014 at 12:21:48 from 155.98.164.36

Perfect if "as is" includes Summit and the kids :)

From Rob Murphy on Wed, Oct 22, 2014 at 12:23:38 from 24.10.247.181

Don't tempt us!

From Jake K on Wed, Oct 22, 2014 at 12:28:19 from 159.212.71.77

Do you know where you are going?

I saw you leave a comment on Mr. Bret's blog about moving a while back, but I didn't know how serious that was.

From Jake K on Wed, Oct 22, 2014 at 12:30:40 from 159.212.71.77

Oh any by the time you come back, Vail Resorts will own half the state and you can buy an EPIC SENIOR pass that will get you unlimited skiing and $17 hot chocolates.

From Rob Murphy on Wed, Oct 22, 2014 at 12:34:34 from 24.10.247.181

Likely back to SC Jake but I'm putting out lots of feelers and if something better comes up, I'll consider it.

From Tom K on Wed, Oct 22, 2014 at 14:07:34 from 68.56.238.126

Good luck at the state meet!

From allie on Wed, Oct 22, 2014 at 14:08:25 from 24.30.41.119

oh, packing up the house -- that's super easy.

best wishes to your team today, and good luck with all the moving busy-ness. see you at waffle house next year.

From Vis on Wed, Oct 22, 2014 at 23:12:40 from 199.201.102.64

Hope all goes well, Rob. Coaching is very rewarding, especially when you the cosmos hands you one of those groups of kids.

PS Thanks for correcting me on the Davis comment during the meet. That's what I get for butting in on a conversation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Nice Liberty Park run with some striders, push-up, sit-ups, and drills.

Got to meet Roo, The Dog of the Blog, tonight. 

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Comments
From Jake K on Thu, Oct 23, 2014 at 20:35:13 from 98.202.128.218

I bet Roo and Summit made quite a pair!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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So we were discussing the most influential Americans of all time in class today and a student got mad at me for saying Jesus wasn't an American.

This afternoon I took to the roads and ran a quick 4.25 miles.

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Comments
From Fritz on Fri, Oct 24, 2014 at 13:00:55 from 65.116.116.6

I hope you don't lose your job over that. So who is the most influential in the eyes of the professor?

From MarkS on Fri, Oct 24, 2014 at 13:01:00 from 153.218.79.130

He wasn't???

From Rob Murphy on Fri, Oct 24, 2014 at 13:18:02 from 163.248.33.220

I had to shoot down Hitler too!

From Rob Murphy on Fri, Oct 24, 2014 at 13:18:24 from 163.248.33.220

Washington, Lincoln - flip a coin.

From Rob Murphy on Fri, Oct 24, 2014 at 13:20:56 from 163.248.33.220

Actually I'm not sure whether he was mad at me for saying Jesus wasn't am American for me laughing at Jesus being on his list.

I need to be more sensitive and gentile in my corrections.

From Kam on Fri, Oct 24, 2014 at 13:30:15 from 68.66.163.179

What about the Kardashians?

From Rob Murphy on Fri, Oct 24, 2014 at 13:33:50 from 163.248.33.220

I would go with Bruce Jenner as a track and field guy.

From Jason D on Fri, Oct 24, 2014 at 14:08:50 from 68.80.27.222

"Jesus" is very American, but Jesus was not an American. Maybe that is what he meant. Eh, maybe.

I am always careful with students who offer "interesting" responses, but it is often difficult. A former professor used to say, "In fact, you're 100% wrong. But the good thing about that is you can say the opposite of what you said and be 100% right." But the look on students' faces!

From Rob Murphy on Fri, Oct 24, 2014 at 16:04:33 from 24.10.247.181

You sound like a good teacher Jason. I would say I need to be more careful with students who offer "interesting" responses.

I would say that beginning with the Second Great Awakening we have done a good job of Americanizing Jesus.

He was a capitalist you know. And a Republican.

From Jason D on Fri, Oct 24, 2014 at 19:45:10 from 68.80.27.222

But I have college students, whose responses have been tempered by four years of high school :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Half road, half trail in City Creek Canyon. Longest run in a while.

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Comments
From MarkS on Sat, Oct 25, 2014 at 15:53:51 from 153.137.90.202

Gotta love "City Creek Canyon".

You made me homesick.

From Rob Murphy on Sat, Oct 25, 2014 at 16:19:05 from 24.10.247.181

I ran in shorts, no shirt. I think November starts next week if I'm reading the calendar right.

It was beautiful up there.

From Vis on Sat, Oct 25, 2014 at 22:15:51 from 199.201.102.64

I've got a question for you, yet I'm sure that some of this info could be gleaned by perusing your blog. I'm going to ask anyway.

Who are your coaching influences? And what are some coaching books you think all coaches should read?

I hope this isn't premature, but I do know that xc coaches reflect quite a bit this time of year. Additionally, you'll probably thinking about these things as you transition at the end of Spring to a different locale. Look forward to hearing from you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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I was pretty sore after my 13 miler on Saturday. Did a lot of walking, about 5 miles to downtown Sugar House and them to the kid's church halloween party and back home. Plus lots of pull-ups, push-ups, sit-ups, and lunges. 

So yeah, I think I'll run the open race at the Nike Southwest meet and then point to the USATF cross country championships in Feb. That's enough of a challenge to keep me motivated for a while.

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Comments
From jtshad on Mon, Oct 27, 2014 at 07:32:03 from 141.221.191.225

Good talking to you last night.

I will likely try to run the Open race at Nike Cross Northwest.

From Jake K on Mon, Oct 27, 2014 at 09:22:29 from 159.212.71.25

Don't forget the USATF-Utah XC Champs this Saturday.

From Rob Murphy on Mon, Oct 27, 2014 at 09:30:18 from 24.10.247.181

I might just do that Jake.

From Jake K on Mon, Oct 27, 2014 at 09:37:07 from 199.190.170.75

Your top masters competition will probably be wearing crocs, so if you spike up - you might have a big advantage :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

No students today - teacher workday - so I can go in whenever as long as I work my 8 hours. Took the kids to school, went for a long walk with Ann, had a relaxed breakfast and coffee.

Totally civilized morning. Now I'm going to drive to work with the sun actually up.

Good gym workout while Abigail was swimming. 300 floors on the StairMaster in 34 minutes followed by 2 easy miles on the treadmill and a hot tub soak.

Corn chowder for dinner!

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Comments
From james (runmehappy) on Tue, Oct 28, 2014 at 09:49:23 from 50.203.76.218

That sounds like a pretty great Monday. I drove to work in the dark and then had a late client meeting and drove home in the dark.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Easy run around Sugar House. Cool, crisp, fall-like.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Nice two mile walk around Sandy in the morning just to clear my brain. Planning on a good gully run with my team later.

Todays run was a failure. After 4 miles I bonked and had to walk home. This happens every now and then but only when I run in the late afternoon or early evening and have forgotten to eat for several hours. I literally got dizzy and had to stop in Sugar House Park.

I got home, had a peanut butter sandwich with honey and feel a lot better now. 

I think we have a couple more great days before winter hits this weekend.

 

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Comments
From Steve on Sun, Nov 02, 2014 at 15:26:36 from 174.148.56.162

I like your Fall. Seems like it's been fun. Say Hi to those kids for us.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Easy 2 miles in the dark at AM cross country practice.

I think it's good to start the day with a little exercise.

PM: 6.25 miles on the treadmill at 24 Hour Fitness.

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Comments
From Ashton Arndt on Fri, Oct 31, 2014 at 07:01:02 from 50.160.35.183

Walking is actually nice in the dark!

From Rob Murphy on Fri, Oct 31, 2014 at 07:21:21 from 163.248.33.220

I mostly ran!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 miles around Liberty with my team. Leaf raking with Andy after.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven on the treadmill. Worked up to 6:30 pace for a while. Hot tub out of commission for 2nd straight day. Sadness.

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Comments
From Jake K on Sun, Nov 02, 2014 at 16:14:30 from 98.202.128.218

If you worked "up" to 6:30 pace, does that mean you were running, say, 5:30 pace before that? You don't have to respond, I think I'll just assume that is true :-)

From Rob Murphy on Sun, Nov 02, 2014 at 16:29:37 from 24.10.247.181

Up to as in increasing my speed gradually up to the blistering 6:30 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles in the dark around the neighborhood. The thought has entered my mind lately that I should ramp things up for no particular reason. Things are about to get hectic around here for the next few months so I suppose I should just to keep an even keel. I guess that's a reason.

I wore compression socks with split shorts. Something I'm not willing to do in the daylight. One advantage of standard time.

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Comments
From Redd on Tue, Nov 04, 2014 at 06:13:57 from 63.115.100.198

That's my first date attire, it drives the ladies crazy.

From Bret on Tue, Nov 04, 2014 at 11:39:26 from 216.234.133.229

Regarding hectic....weren't we supposed to talk like a week ago? :)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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I had a blast running 8 miles on the treadmill after work.

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Comments
From Steve on Thu, Nov 06, 2014 at 08:31:24 from 50.198.46.21

Good times!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Great run with my boys in the gully today. Averaged 7:43 for 8.5 miles. 

This is a great video about Rob Krar, depression, and the Grand Canyon.

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Comments
From Vis on Fri, Nov 07, 2014 at 18:38:20 from 199.201.102.64

Thanks for the vid. Guys like Krar are inspiring in ways that go far beyond running.

From Christie on Tue, Nov 11, 2014 at 18:02:57 from 66.111.126.189

Good video.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 miles treadmilling.

I've managed to be fairly consistent this week. A decent 12 to 15 miles tomorrow should cap off a good week.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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12.5 miles on the JRP. 7:40 average.

So there's this article on ESPN.com right now about how the worlds #1 badmitton player failed a doping test. The comment thread is a lot more interesting than the actual article (as is often the case). The best one...

"I've always told people that a sport isn't a sport unless you can cheat with PED's. Congratulations badmitton, you're officially a sport".

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Comments
From MarkS on Sat, Nov 08, 2014 at 16:28:40 from 122.26.147.200

In reading our entry today, I remember some similar decisions I faced in the past and I remember two things my father told me at that time.

1- Never let anger cloud your judgment.

2- The grass always SEEMS greener on the other side of the fence.

What does your wife think of the move?

From Rob Murphy on Sat, Nov 08, 2014 at 16:50:59 from 24.10.247.181

Those are two pieces of good advice Mark and I've thought of both over the past few weeks. My run today helped with #1 a bit which is why I'm having some doubts now.

Ann's on board. We both vacillate back and forth between being excited for a change and missing life here.

From Jon on Sat, Nov 08, 2014 at 17:20:10 from 107.203.52.135

So for non Utahns, what happened with the voucher bill a few years ago? What was it? And what recently changed?

From Rob Murphy on Sat, Nov 08, 2014 at 17:41:44 from 24.10.247.181

The state legislature passed a bill giving all parents who sent their kids to private school a $2500 annual voucher and it was signed into law by then Governor Huntsman. The UEA led an effort to repeal the law by a public referendum which won in a landslide thus repealing the voucher bill.

Since the, the legislature has eliminated pensions for public school teachers and passed legislation requiring hoop jumping annual evaluations for veteran teachers that have little to do with good teaching and a lot to do with punishment.

In any state with one party rule, be it Republican or Democrat, you get this sort of crap. And Utah is the one partiest of the one party states. The communist party in the Soviet Union had more opposition than the Republicans do here.

From Jon on Sat, Nov 08, 2014 at 17:46:40 from 107.203.52.135

It's ironic, cause, believe it or not, my Grandpa was Utah Speaker of the House in the 60's...as a democrat.

You know, SC is pretty republican, too.

From Fritz on Sat, Nov 08, 2014 at 17:47:29 from 70.208.2.85

Would changing districts make a difference? I know my mom hated the administration at Bingham for 25 years but she liked the students enough to stick around. Ultimately no situation is perfect so I guess it comes down to figuring out if the new situation is that much better. Good luck with the decision. It can't be easy.

From Rob Murphy on Sat, Nov 08, 2014 at 18:02:19 from 24.10.247.181

Jon - I know, SC was good training for living in Utah, but SC has also been doing some great things in education.

Fritz - I really like the administration at Alta but this is a state thing and applies to all districts.

From SlowJoe on Sat, Nov 08, 2014 at 19:49:06 from 104.51.208.13

No, ping pong is the next "sport." This guy is clearly on 'roids:

https://www.youtube.com/watch?v=ic9-tsbYBVE

Come to Texas...cost of living is cheap, economy is tops and we have great schools (the inner-city schools don't count). I guess it is one-party rule, yeah, but I'm a results guy...

From Jake K on Mon, Nov 10, 2014 at 11:49:20 from 199.190.170.28

SlowJoe's comment is the only one on-topic here. Everyone else is banned.

From Rob Murphy on Mon, Nov 10, 2014 at 12:21:40 from 163.248.33.220

I did a previous post that sounded a little whiny so I deleted it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

3.25 mile walk though downtown Sugar House, the Sugar Tunnel, through the park, and back home.

PM: Another 2 mile walk with Ann.

I planned on running today but I have an achy hip so I decided to take it easy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

7.25 miles circling the neighborhood. Kind of chilly.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five miles, much struggle, much pain. Not feeling it today. Not in the flow. Old, creaky man. Too much pie, too many pumpkin spice muffins slathered in cream cheese. Too much angst cluttering my mind. Distractions aplenty.

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Comments
From Fritz on Tue, Nov 11, 2014 at 21:18:26 from 98.202.9.237

Happy Veterans day. Many things aplenty. At least tomorrow is another day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Good treadmill run after work. Felt much better than yesterday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Four.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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8.25

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine miles around the Highland Park subdivision. The first developement in Salt Lake County south of Parley's Creek.

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

Cold (15 degrees) morning run, but a nice 10.25 miles around Sugar House.

Got some good news today... the Alta boys made it into the championship race at Nike Southwest. We were definiteluy on the bubble.

Nice afternoon. We drove up to Park City to meet Jake, Andrea, and Amiee at the Jupiter Bowl. Bowling, air hockey, and basketball. Fun! I need to socialize more. Keeps me from being too grumpy.

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Comments
From Vis on Sun, Nov 16, 2014 at 16:00:15 from 199.201.102.64

Congratulations.

From MarkS on Sun, Nov 16, 2014 at 16:36:56 from 58.91.25.137

Congrats! It will be a great experience for your team.

From allie on Sun, Nov 16, 2014 at 17:38:02 from 24.30.41.119

jupiter bowl is the best place on earth. i hope you got to see clay matthews' tangled wisps on the big screen.

From Rob Murphy on Sun, Nov 16, 2014 at 17:44:29 from 24.10.247.181

It was all football today. I did get a free beer though.

From Jake K on Sun, Nov 16, 2014 at 17:55:37 from 98.202.128.218

I can't believe that free beer wasn't a part of a sting operation. Great bowling today, you looked relaxed and smooth.

From Amiee on Sun, Nov 16, 2014 at 18:16:49 from 166.137.246.107

Hmmmm tangled wisps, that's why I bowled so terribly!

Allie you were greatly missed, but with Abby knocking pins down in the neighboring lane it was like you were still here!

From jtshad on Mon, Nov 17, 2014 at 15:40:59 from 69.20.183.178

Good for the Alta boys! We cancelled at Nike Cross Northwest due to the weather and treacherous road conditions. Boys are a bit bummed, but didn't want to run in crappy conditions either.

From Rob Murphy on Mon, Nov 17, 2014 at 17:46:06 from 24.10.247.181

I've always wished we could make the relatively short drive to Boise for Nike Northwest rather than the long haul down to Phoenix.

Not this year though. Looks like low 70s and sunny on Saturday!

Sorry it didn't work out for your kids Jeff.

From Jon on Mon, Nov 17, 2014 at 19:36:39 from 107.203.52.135

Congrats

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Seven miles on the treadmill plus 1.25 on the elip-t-cl.

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Comments
From allie on Mon, Nov 17, 2014 at 18:03:14 from 24.30.41.119

i think the very first conversation i had with you was about the correct spelling of elyptickl. i love jokes that never get old.

From Rob Murphy on Mon, Nov 17, 2014 at 18:13:58 from 24.10.247.181

I do that just for you Allie. I also enjoy the challenge of coming up with new, phonetically correct spellings.

In The Journals of Lewis and Clark, I believe Clark spells mosquito 39 different ways. And they all sound right except for "skeeter".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

8.25 on the treadmill, one mile supreme effort on the stair master.

Andy and I are heading down to Arizona on Thursday for Nike Southwest. I don't think he's ever been more excited. Our first father-son road trip.

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Comments
From Jason D on Tue, Nov 18, 2014 at 18:35:25 from 68.80.27.222

How did the students do with their reading?

From jtshad on Wed, Nov 19, 2014 at 07:24:29 from 141.221.191.225

Have a fun trip.

From Smooth on Wed, Nov 19, 2014 at 10:01:36 from 67.2.102.76

I'm excited for you and Andy! :)

From Bob on Wed, Nov 19, 2014 at 12:00:26 from 163.191.36.14

Have fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

5.25 on the treadmill and 1 on the eliptical.

Wanted to do more but I have to pack and get ready for the trip. We Murphy's don't pack light especially whan we're driving and especially if the trip is running related.

Never know what you might need.

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Comments
From Jon on Thu, Nov 20, 2014 at 08:29:53 from 107.203.52.135

I load enough in my car to invade a small country for hundreds that I drive to.

From Rob Murphy on Thu, Nov 20, 2014 at 08:56:20 from 163.248.33.220

Better to have it and not need it than to need it and not have it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Early AM three laps around Sugar House Park.

Eating my Cheereos and watching Morning Joe with Abby now.

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Comments
From MarkS on Thu, Nov 20, 2014 at 11:28:54 from 118.15.70.193

Good luck in Arizona. Drive SAFELY!

From Bret on Fri, Nov 21, 2014 at 12:59:06 from 216.234.133.229

Enjoy your trip with Andy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

I ran an easy mile around the XC course at the Grande Sports Academy in Casa Grande AZ.

They moved the race way south of Phoenix - even more of a pain for Utah schools to get to. I grew concerned I might need a passport to get to the race. As it is, we're right in the middle of the Gadsden Purchase which we bought from Mexico for 10 million dollars to assuage our guilt for stealing California and the rest of the southwest for 15 million.

Beautiful night. I want to go for a long run but I probably shouldn't leave Andy by himself at the Best Western.

My boys seemed loose and ready to go tonight. They're a good group of hard workers.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Nov 21, 2014 at 19:13:21 from 98.202.128.218

Casa Grande isn't Phoenix! They might as well just do it in Tucson.

From Rob Murphy on Fri, Nov 21, 2014 at 19:17:44 from 24.249.190.130

It's between Phoenix and Tuscon. Seriously, this race basically attracts teams from just a handful of metros. Ogden-Salt Lake-Provo, Denver to Colorado Springs, Albuquerque to Los Alamos, and Phoenix.

They should run it in St. George. Plenty of golf courses, plenty of hotels, a good compromise for weather and elevation, and the most centrally located.

From Amiee on Fri, Nov 21, 2014 at 20:31:09 from 24.10.188.197

Good luck to your team!

Just go when Andy is sleeping, at least that is what my parents did with me, but they weren't going running - just to the bar!

From Jason D on Fri, Nov 21, 2014 at 20:39:14 from 68.80.27.222

Best of luck to the young gents. I know the ones that blog have been anxious! Hopefully there aren't any more last minute location switcharoos.

After learning tonight that Lavern Gibson is one of the only cross country specific courses I told Megan we should buy some land, which she liked the sounds of, until I told her it was to build a cross country course :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five miles this morning.

Boys finished 23rd. Davis ran 15:59 for a legit 5k. Everyone ran solid to good races. American Fork boys and Girls won. Josh Collins of Wasatch won so it was a Utah sweep as usual. Five of the top six boys teams were from Utah.

Andy and I are staying in Flagstaff tonight at the spiffy Roadway Inn downdown for $38.00. Cool! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sat, Nov 22, 2014 at 17:47:51 from 66.87.78.26

Man I love that city. My girls love the volcanic national park north of the city and the Pueblo ruins up there.

From MarkS on Sat, Nov 22, 2014 at 23:17:54 from 114.149.224.74

Looks like your team did well.

The results on the Internet have you in 22nd place, however.

Anyway, congrats!

From Bret on Sun, Nov 23, 2014 at 14:15:23 from 70.193.133.95

Congrats. Good job to your boys.

From jtshad on Sun, Nov 30, 2014 at 09:41:08 from 69.20.183.178

Congrats to your team!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. 800 miles of driving and some hiking with Andy around the south rim of the Grand Canyon.

Good to be home. Not too much running and lots of crappy food the last few days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sun, Nov 30, 2014 at 10:05:16 from 66.87.126.8

What?! You were at the South Rim and didn't run?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five miles after work plus a couple miles of walking with Ann and Andy. Felt good to be moving and not sitting in a car all day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Nov 24, 2014 at 18:05:20 from 159.212.71.200

Assuming you still live here next year, shoot me an email about a month or two before NXN SW, and I'll find you roundtrip airfare for $100 or less and save you eleven billion hours of driving.

http://goo.gl/GcfM94

From Rob Murphy on Mon, Nov 24, 2014 at 20:59:50 from 24.10.247.181

Yeah but if I do that I can't take Andy to the Hoover Damn and Grand Canyon.

From Jake K on Tue, Nov 25, 2014 at 01:10:59 from 199.190.170.24

Didn't you do that this year?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

I think about half my colleagues are out sick today. I'm sure it has nothing to do with being the last day before a five day break.

It's been over two years since I was sick. Seriously, not even a cold. I attribute it to mostly abandoning early morning runs and getting more sleep. Of course, I'm a lot slower as well.

PM: 8.5 miles on the treadmill after work. Five days off now!

 

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

10 miles at 8 minute pace around Sugar House Park. Dinner at Ray's Tavern in Green River tonight.

It's poop season in the park. During the winter months, dog owners don't feel the need to pick up after their dogs. I suppose using the logic that frozen poop isn't quite as gross. Problem is, it takes a while to freeze. Two crap encrusted shoes after the run today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Nov 26, 2014 at 15:48:29 from 99.1.220.106

That's a pleasant visual Rob. Thanks for that :)

Have a Happy Thanksgiving!

From Rob Murphy on Wed, Nov 26, 2014 at 16:09:15 from 199.190.49.236

Thanks Bret. You too

Any of the girls in town?

From Bret on Thu, Nov 27, 2014 at 09:34:25 from 99.1.220.106

Yup - first time in months with all three at home at the same time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

I failed my IQ test today at Dead Horse Point State Park. Walk/jogged for a while looking for a runnable trail that was well enough marked so I wouldn't have to stop every quarter mile or so to make sure I was on the trail. Couldn't do that. So I got on the road and started running back to Moab while Ann and the kids hiked around with Amiee. 

Got 13.25 miles in before they scooped me up. Gave myself a mile for my aimless jogging around the park. Averaged about 7:40.

Hopefully we'll be able to find a Moab restaurant for Thanksgiving!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sun, Nov 30, 2014 at 10:06:14 from 66.87.126.8

Happens to me so much...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Lots of hiking and a little jogging around Arches. Finally made it out to Delicate Arch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From james (runmehappy) on Sat, Nov 29, 2014 at 09:20:11 from 50.168.220.218

I hear it is beautiful this time of year down there. Enjoy!

From Jake K on Mon, Dec 01, 2014 at 10:42:20 from 159.212.71.69

It gets crowded out there at times, but definitely something worth seeing in person, especially if you live here! Cool hike for kids - just about the perfect distance.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

500 floors in 56 minutes on the stair master plus a little treadmill warm-up.

It was warm today but I was irritated by the wind so I went indoors. Plus I wanted to watch football.

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

AM: Two mile walk with a little running with Andy. His weekly ski trips with school start Friday so he has to get in shape.

Early PM: Several laps around Sugar House. 11 miles at 7:35. I'm feeling pretty decent about my running.

PM: Walked another 1.5 miles to the Red Box and back with Andy to rent the Lego Movie for the 10th time. Probably would have been smarter to buy the DVD.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Dec 01, 2014 at 12:04:56 from 216.234.133.229

That's actually a pretty funny movie - which I saw bits and pieces of this weekend - you should buy it. I particularly like the sound effects - Like the speed boat noises.

You are getting in some decent miles lately too.

From Rob Murphy on Mon, Dec 01, 2014 at 12:18:33 from 163.248.33.220

Five days off helps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five miles plus some lifting at the gym. First real strength workout in several months. I think I held back enough so that I won't be paying for it the rest of the week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From MarkS on Mon, Dec 01, 2014 at 19:27:26 from 50.160.118.80

For running what are your top 5 strength exercises that you would recommend?

From Rob Murphy on Mon, Dec 01, 2014 at 19:30:19 from 24.10.247.181

Hmmm..top 5

Are we talking just weights or body weight exercises like push-ups and sit-ups as well?

From MarkS on Tue, Dec 02, 2014 at 02:52:22 from 50.160.118.80

I was thinking weights. I seldom do any workouts with weights, and I was wondering if you could suggest any good exercises with weights for runners.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles. 7.5 my my lonesome, 1 with Andy.

Having family Thanksgiving dinner tonight., Yippee.

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

I did a 5k with Andy in 45 minutes. Stopped halfway to play on the playground at his school.

Worked on re-orienting my attitude and thinking positively today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Dec 03, 2014 at 18:00:56 from 98.202.128.218

Andy sort of did obstacle race training, assuming the playground section involved some monkey bars or something similar. That's where the money is... Max King just won like $30K in one of those races. Smart kid.

From Jason D on Wed, Dec 03, 2014 at 20:42:02 from 68.80.27.222

Probably not monkey bars, Jake. Not sure what they have in Utah though. They started doing away with monkey bars and merry go rounds because kids were hurting themselves. Turns out they were the best part of the playground and kids hurt themselves! Who knew?

From Rob Murphy on Wed, Dec 03, 2014 at 21:16:03 from 24.10.247.181

Every now and then you can still find one of those all-steel playgrounds from the 1950s and 1960s. Those were the best as compared with these plastic playgrounds today.

I think about 15% of my elementary school classes had their arms or legs in casts at any given time in the 70s.

From Jon on Fri, Dec 05, 2014 at 07:59:08 from 192.88.212.49

http://m.huffpost.com/us/entry/6250460

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned and unwanted day off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Fri, Dec 05, 2014 at 19:55:43 from 66.87.80.122

Unwanted?

From Rob Murphy on Sat, Dec 06, 2014 at 13:06:16 from 24.10.247.181

Yep, I like running.

From Tom Slick on Sat, Dec 06, 2014 at 14:27:43 from 69.171.160.159

Well then be part of your own solution...ya know what I mean! Go out for a run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Easy run around the neighborhood. Glad it's Friday!

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

AM: Six miles at the gym plus a slightly stepped-up weight workout. Walked home with Andy after through the tunnel into Sugar House Park.

Summit cut his foot and we had to take him to the vet. Now he's wearing the Cone of Shame. He's not reconcilled to the thing.

Another crazy warm day. At this rate, Florida won't seem like a big deal in a couple weeks.

Congrats to Conner Mantz. 3X Foot Locker Finalist. Really impressed with his maturity the last couple months.

PM: Six miles around Liberty Park wearing the same thing I would have worn in July #climatechangeisawesome

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

AM: I did four miles with Andy, walking some, running some. He's doing great.

PM: Well, I wanted to run at least 10 this afternoon, but I'm really sore from yesterdays weights. Especially my left hamstring. Must have done something wrong on the dead lifts or leg presses. 

Three easy laps around Liberty Park - 4.25 miles.

Warm and sunny again. We had the winter Olympics here once didn't we? No snow in sight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Amiee on Sun, Dec 07, 2014 at 18:52:40 from 24.10.188.197

My first winter in SLC was 2001 and if I am remembering correctly we had the same kind of weather. The snow will come!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Two mile walk down here in Sandy after my 5th period class. The sunshine was irresistable.

PM: Ten miles around Liberty Park. Last 2.25 with Abby.

I was on the KSL 10pm news talking about the warm weather.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Tue, Dec 09, 2014 at 12:03:20 from 68.66.163.179

Famous! http://tinyurl.com/ozsvmqh

From Jason D on Wed, Dec 10, 2014 at 20:00:46 from 68.80.27.222

A real life, flesh and blood Rob Murphy. Be careful of the geese. My training buddy Brandon punched one that tried to attack him.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four miles at the gym plus weights/strength training/core.

 

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

Around the neighborhood and SHP. One mile with Andy.

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

Nice run this afternoon.

Started out with an easy 1.25  miles on the treadmill then did about 10 minutes of stretching. Then I did 9 miles in 60 minutes keeping the pace around 6:30 most of the way.

Not quite a "workout", but getting there. Felt good. Hot tub after. I did this at the Sandy gym, not Sugar House, so all the jets worked in the hot tub.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From MarkS on Thu, Dec 11, 2014 at 19:22:49 from 114.149.222.129

Sounds like quite a workout to me.

From Rob Murphy on Fri, Dec 12, 2014 at 06:00:10 from 24.10.247.181

Thanks Mark. I need to get to where 6 minute pace feels comfortable for a long time.

From MarkS on Fri, Dec 12, 2014 at 16:52:04 from 123.220.123.165

Do you have a specific race your working toward, or are you just trying to get into racing form?

From Rob Murphy on Fri, Dec 12, 2014 at 18:18:29 from 24.10.247.181

I'm running a 5 mile race in Florida in a couple weeks. I'd like to break 30. Also have USATF cross country in February. After that I don't know.

From MarkS on Sat, Dec 13, 2014 at 09:59:51 from 118.15.79.139

Good luck in the race in Florida. Going from SLC to Florida, you will be full of energy, so as long as the heat and humidity don't get to you, you should have a great race. Also, in going from SLC to Florida you will be able to get rid of winter sweats etc. Instant weight loss without muscle loss.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

Hard workout tonight. Little running, lots of lifting. I'm weak and rubbery everywhere.

Ann made some awesome chili for dinner before she went off for 12 hours of tending to the sick and wounded.

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. Sore plus a swim meet day and I just didn't have the enthusiasm for more.

I think I'll feel good for a longish run tomorrow.

Nice night. Abby went to a "Secret Santa" party and the rest of us drove over the Christmas Street to look at the lights. Then we had pizza and watched Rufolph. Weather changed for the Christmastime better in my opinon. Colder and on the verge of snow even. We're heading to Florida for 10 days next Sunday and I'd like it to be a little warmer than Utah.

 

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

Good morning for my mental health. It snowed, I got in a good run, and I had breakfast with Ann.

Got up early, had a cliff bar and a banana plus two cups of coffee. Watched the snow fall. Went to Liberty Park and ran a little over 7 miles before meeting up with Josh and Jake. Thrilled to see Josh running well. Jake joined me for about 7 miles. I ran 14.5 miles at the park and once around the block when I got home to make it an even 15 to qualify in my mind as a "long run".

We talked a lot about running. Imagine that.

Got home just in time to chauffer the kids to Sunday School while Ann and I played hookey and had breakfast at Caputo's Deli at 15th and 15th.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Dec 14, 2014 at 11:50:43 from 24.30.41.119

great morning, especially because at first glance i thought it said that you and ann played hockey.

mmm...panini...

From Rob Murphy on Sun, Dec 14, 2014 at 12:59:35 from 24.10.247.181

"Sluffing" I believe is the Utah term.

From Fritz on Sun, Dec 14, 2014 at 13:16:28 from 67.2.109.85

Good run Rob. We always used sluffing in the context of school. To me hookey seems less serious.

Looks like Elijah was 3 and Conner 10 at Footlocker. Hopefully Conner is happy with that.

From Rob Murphy on Sun, Dec 14, 2014 at 13:47:41 from 24.10.247.181

Good showing for Utah and Almost Utah. Conner should be thrilled with 10th off of minimal training for 2 months.

From Jake K on Sun, Dec 14, 2014 at 17:50:48 from 98.202.128.218

I really wish the hockey thing had happened.

We called it hookey in New York. I only did it once though, and it was because my track coach told me to, early in the week of the state track meet to get some extra rest.

From steve ash on Sun, Dec 14, 2014 at 21:41:38 from 65.130.164.121

15th and 15th? Wasn't that the old Starbuck's location? I used to go there pretty frequently when I would run Emigration.

By the way my old alum was West High School and we called it sluffing also. Some of my best memories were "sluffing". Hate to admit that, but.. it's true.

From steve ash on Sun, Dec 14, 2014 at 21:43:17 from 65.130.164.121

Starbuck's = pre workout/race rocket fuel:)

From Rob Murphy on Sun, Dec 14, 2014 at 22:19:44 from 24.10.247.181

The Starbucks at 15th and 15th closed down about two months ago. No idea why, it was always crowded.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Three mile run/walk with Andy.

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

Rant coming later...

STEM has become all the rage in the American high school. If it's not science, technology, engineering, or math, it doesn't matter. I don't think I've attended a faculty meeting in the last couple years where the importance of stressing the STEM courses is not mentioned.

I get it. This is the 21st century and we live in a tech driven world in many ways. I also know that the majority of the high paying jobs of the present and future will be in the STEM fields. So to not prepare students for this reality would be negligent.

HOWEVER...

I asked my students today if any of them had ever been told by a guidance councellor that they needed to take more psychology, sociology, anthropology, or history courses. None of them had, yet they all tell stories of being encouraged to take more rigorous math and science courses. 

Last week we had our "Hour of Code" here at Alta where all of us teachers, even us history teachers, were expected to teach the importance of being able to program computers. Needless to say, we've never had an "Hour of History" or an hour of anything social  studies related.

I think we are under emphasizing the social studies. We are always reading about how this is the age of globalism and reading Thomas Friedman books like The World is Flat  which stress the idea of international markets and the ability to compete on a global scale. 

If this is the case, isn't it just as important to have citizens who understand history and other cultures as it is to have people who can write lines of code? 

It's probably true that a hundred years ago, what happened in Pakistan had no effect on what happened in the United States. These days that is clearly not the case. I was thinking about the 145 dead teachers and kids in Pakistan today and about the fact that I'm at a loss for answers. Sadly, I feel like these sorts of atrocities are going to happen more frequently in the future. I think it is going to be vital for the U.S. to have people who understand and think about this. 

No engineering course is going to help you understand radical Islam or any other form of extremism. Students whose interests run towards history and the social sciences need to be made to feel like their abilities will be just as valuable to the well being of our country and planet as students who prefer math and science.

Sadly, the mega-billionaires who are pumping money into so-called education reform these days are people like Bill Gates and the Walton Foundation (Wal-Mart). I think if their vision of what comprises a good education succeeds, we will have a nation filled with people that don't really understand people. 

PM: 1.25 mile warm-up, stretching, 9.25 miles in 60 minutes.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Amiee on Tue, Dec 16, 2014 at 12:55:21 from 155.98.164.36

Hope it's a good one!

From MarkS on Tue, Dec 16, 2014 at 12:56:45 from 118.22.110.203

Thanks for the warning!

From steve ash on Tue, Dec 16, 2014 at 13:04:31 from 65.130.164.121

Clue as to the subject matter perhaps?

From jtshad on Tue, Dec 16, 2014 at 13:10:06 from 141.221.191.225

More work issues?

From dugco on Tue, Dec 16, 2014 at 13:18:11 from 68.35.217.251

Well, rain is better than snow I suppose.

Oh - rant - nevermind.

From Rob Murphy on Tue, Dec 16, 2014 at 13:58:07 from 163.248.33.220

It'll concern the current over-emphasis on STEM courses in the American high school.

I know, exciting!

From Holt on Tue, Dec 16, 2014 at 14:11:44 from 204.113.55.41

I am excited... Down here there are taking away our practice field (the only place we have to run our XC repeats as we are in the busiest area of St. George for traffic, and heaven forbid the city actually make an actual park that isn't a softball field or golf course) to build a new building just for these CTE classes!

From Holt on Tue, Dec 16, 2014 at 14:13:11 from 204.113.55.41

Yikes... I had better delete that last comment. Because if the higher-ups see it, I will be threatened with my job for insubordination.

From Amiee on Tue, Dec 16, 2014 at 14:20:02 from 155.98.164.36

If it is anything like STEM cells, I'll bet there is a lot to rant about!

From Jake K on Tue, Dec 16, 2014 at 14:50:30 from 199.190.170.29

Social skills and creativeness are some nice tools to have in your utility belt, if you want to actually put that STEM knowledge to good use.

From steve ash on Tue, Dec 16, 2014 at 15:47:59 from 65.130.164.121

Sad, but true. The lack of a well rounded education does not only rob students of a more enriching experience, it takes away their ability to filter what is real and what is propaganda in the world. Having one contributes in my opinion to the development of overall critical thinking skills.

By the way World History was a favorite subject of mine in high school.

From Vis on Tue, Dec 16, 2014 at 18:23:48 from 199.201.102.249

We over in the Language Arts support Mr. Murphy and his platform if he so chooses to run for Educational office.

On another note, I sure hope Holt didn't type those comments on a district-supplied computer.

From Rob Murphy on Tue, Dec 16, 2014 at 20:43:06 from 24.10.247.181

Ha!

I typed mine on my district supplied Macbook. During class time too I might add - while my kids were slaving away on the nifty and gruesome Civil War medicine assignment I put together yesterday.

From Josh E on Wed, Dec 17, 2014 at 11:43:35 from 205.235.104.4

Right on Rob. It used to be that a solid foundation in the classics was essential to getting along in the world. Those people were responsible for elightenment and the scientific revolution. We are their spoiled benefactors. If I were to do it all over again, it would have been history and literature. There is always time to learn a useful career thereafter. The titans of tech didn't learned it in school.

From Bob on Thu, Dec 18, 2014 at 17:03:58 from 98.222.16.15

I'm mixed on this issue. You are providing a valuable service and I understand your concern, but we've fallen behind in the ability to work with numbers and a basic understanding of the hard sciences. Now playing catch up and emphasis winds have shifted. On a related note, I've been concerned about shrinking art programs for years. One thing to de-emphasize and another to outright remove.

"Those who cannot remember the past are condemned to repeat it."- Santayana

"History doesn't repeat itself, but it does rhyme." - Twain

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 miles split between the treadmill and stair master. Weights/plyos/core. Super hard workout. 

I was missing my dad a lot today. He died five years ago yesterday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Thu, Dec 18, 2014 at 12:37:08 from 174.27.208.147

Sorry to hear that Rob. I have a great Dad also and am fortunate to still have him. Hope today goes better for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine easy around Sugar House. One with Andy.

One hour of trampolining at the Wairhouse with Abby and Andy after. Murphy family Christmas 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
0.000.000.000.000.00

Rest day. Nice, long walk with Abby 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
11.000.000.000.0011.00

AM: 3.25 miles with Andy, running and walking. Included a pit stop at Dunkin Donuts halway. After the donut, Andy PR'd in the 400 on the Highland High track running 1:49 wearing jeans and crocs.

More later for me...busy day though. 

PM: 10 miles in 1:16 around the neighborhood.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Dec 20, 2014 at 16:45:52 from 98.202.128.218

That's a good time for Andy. If he keeps training w/ donuts, he'll transition naturally to the beer mile when he gets older.

I bet he could have done 1:42 in spikes instead of crocs, maybe sub 1:40 in shorts.

From Jake K on Sat, Dec 20, 2014 at 16:52:31 from 98.202.128.218

Approximate average pace?

From Rob Murphy on Sat, Dec 20, 2014 at 16:55:33 from 24.10.247.181

You were DQed once your cumulative average pace dropped below 10 minutes/mile. I struck out on lap 15 and fell asleep besides the course.

We called this the Rod Dixon Run. I can't believe I've never told you about it.

From Jake K on Sat, Dec 20, 2014 at 16:59:35 from 98.202.128.218

I remember now... You DID tell me about this! Dixon was a beast... and so were you guys!

From Jake K on Sat, Dec 20, 2014 at 17:00:13 from 98.202.128.218

Speaking of Dixon...

http://goo.gl/U2eKCs

From Rob Murphy on Sat, Dec 20, 2014 at 17:01:10 from 24.10.247.181

There..we can be more cryptic now.

From Jake K on Sat, Dec 20, 2014 at 17:04:35 from 98.202.128.218

Good work. No one will ever know what was said in between, except whoever is monitoring this thread from the NSA in Bluffdale.

From Rob Murphy on Sat, Dec 20, 2014 at 17:05:36 from 24.10.247.181

Dixon was the real life Quenton Cassidy. A stud from the mile to the marathon. Better marathon career than Cassidy though unless Parker writes another book.

From Jake K on Sat, Dec 20, 2014 at 17:07:57 from 98.202.128.218

He's banned from writing for two decades after the ghost of Nubbins nonsense.

From Rob Murphy on Sat, Dec 20, 2014 at 17:38:48 from 24.10.247.181

He didn't get racing the marathon right in Again to Carthage. No doubt because he only ran one himself. Still, there was a lot I liked about the book.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Pretty much the same as yesterday. 10.25 miles around Sugar House. 

We're heading to Dunedin, Florida tonight on an overnight flight. Going to see some old friends and spend Christmas with my mom and my sister and her family. Lots of shirtless runs on the beach (some winter Vitamin D!) since it looks like mid 70s most of the time we're there.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Dec 22, 2014 at 13:39:42 from 141.221.191.225

Have a fun and safe trip, enjoy the nice weather. I will call you soon.

From dugco on Mon, Dec 22, 2014 at 13:46:14 from 68.35.217.251

Safe travels, Rob - we are heading down Wed afternoon. I will give a call Christmas afternoon or day after. Maybe you and Trav can run while I limp around with the dog :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy five around Dunedin. Warm, 100% humidity. Ick.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Dec 23, 2014 at 07:20:42 from 141.221.191.225

Could have the "humidity" and cold in SLC instead.

From Bret on Tue, Dec 23, 2014 at 12:22:43 from 67.163.238.80

Enjoy Doon - Din! You would pick this year to visit Florida - now that I have moved away! Hope you and Ann and the kids have a merry Christmas.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.001.509.50

Ambled from moms house over to the Hammock Park in Dunedin. Ran the trails in the park for a while before heading over to my alma mater, Dunedin High School, the most thouroughly fenced high school in America, hopped the fence to the track and did 6 X 400 on the, no kidding, asphalt, track.

84, 84, 86, 83, 81, 81.

That seemed really hard so I'll have to call that a VO2 max workout.

Then I ran back to moms and soaked in the pool with the Canadians. 80 degrees, sunny, 70% humidity.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Tue, Dec 23, 2014 at 14:38:24 from 68.35.217.251

Trav and I did that a few years ago at DHS. He was totally stunned by the asphalt track. Really couldn't believe we would race in spikes on it - ah the good old days.

From Rob Murphy on Tue, Dec 23, 2014 at 19:19:20 from 68.200.231.80

I think it's the same track Doug. Wouldn't be surprised if I was running 440s.

From Bret on Tue, Dec 23, 2014 at 20:55:45 from 70.198.199.87

I can confirm the accuracy of all of the above. The school fencing is nearly as functional and attractive as some prisons.

From Fritz on Tue, Dec 23, 2014 at 21:37:18 from 98.202.9.237

Smart of them to fence off the asphalt track. Those are rare these days. Is 80 degrees and 70% humidity good or bad? Sounds nice to me.

From Jason D on Tue, Dec 23, 2014 at 22:08:19 from 166.216.165.31

Mr. Murphy once told me fenced in tracks were meant to be jumped. Any incidents of the legal nature, he's my lawyer.

80 degrees with 70 % humidity is nice sipping drinks. Dew point makes a difference. I ran in Florida in late June and it was mid 80s and humidity was relatively low (for Florida) but the dew point was 73-75. A couple runs, even 4-6 miles, felt harder than some 20 milers. My shoes started to bleed ink (I'm a heavy sweater too)!

From Rob Murphy on Wed, Dec 24, 2014 at 06:14:48 from 71.46.56.103

We missed the all-time record high for Dec. 23rd by one degree. Officially 81 yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Five mile walk. Felt tired and achy today so I decided to rest up for my Christmas run. I have to, I mean get to, go to two Christmas Eve church services tonight to accomodate different family members.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Dec 24, 2014 at 20:21:16 from 70.192.201.49

Can't they just put religious differences aside and come together for one night under the spirit of commercialism and wine? :-)

From Rob Murphy on Wed, Dec 24, 2014 at 21:06:16 from 68.200.231.80

It's more about the cult of personality than any actual religious differences.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Got out dark and early for my Christmas run. Ran west on 580 to the Pinellas County Trail and then north to the Dunedin Causway out to Honeymoon Island. Windy and about 55 degrees so of course, this being Florida, I saw lots of people running in tights and jackets! Turned around at 6 miles and headed back, cut across the back nine of the Dunedin Country Club to Fairway Estates and my sisters house. Stopped for a little water at mile 10 at her house and then ran the 3 miles back to moms house.

This was my 35th consecutive Christmas run. It started in 9th grade when I would get new running gear for Christmas - maybe a matching Sub-4 shorts and singlet and a new pair of Nike Tailwinds - and I'd be eager to try it out. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, Dec 25, 2014 at 10:01:58 from 67.163.238.80

A nice route Rob - making me nostalgic for runs I would have done this time last year. Merry Christmas and congrats on the streak. I seem to remember Nike Elites or Waffle Racers from that era.

From MarkS on Thu, Dec 25, 2014 at 11:41:03 from 153.219.39.66

Congrats on the 35-year streak, and good luck on your upcoming race.

Nike trailwinds?? must be after my time.

It was Nike Cortez for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy 2 plus some striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Manatee River Run (5 Miles) 00:30:41, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

You're looking at the RRCA Florida State Grand Masters 5 mile champion!!!!!!!!

Seriously, a pretty good race today. Left moms house around 6 am for the hour plus drive down to Manatee County for the Manatee River Run 5 Miler. It's half road, half windy trail through a bunch of swamps. Was already up to 72 degrees and super humid at the race time. Super humid for this Utahan anyway.

Came through the first mile in 6:00 in about 10th or 11th place. Caught two high school kids the second mile to move up to 8th and one more just before mile four. I finished seventh overall, one place behind the masters winner, a 47 year old dude from Switzerland. Thought I might catch him but his daily sprints up and down the Matterhorn just made him too tough. Still, they had this nifty "Grand Masters" category which is apparently me! So I got a nice medal.

The trails were slow, but fun. I was actually missing them when I was on the road portions of the course.

Splits were 6:00, 6:16, 6:06, 6:09, 6:07.  I'm ok with that. Haven't raced since August. I felt fairly strong the whole distance and it was just good to get out there and mix it up some.

I was a little bummed to see that I ran 29:28 here in 2009 a few weeks before I joined the FRB. I suppose I'm getting slower.

Andy ran the kids race and did awesome finishing 2nd overall and getting a medal too.
 

Stopped at Steak and Shake on the way home. Don't have them in Utah. Double Steakburger w/cheese, fries, strawberry shake.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Sat, Dec 27, 2014 at 11:37:34 from 199.201.102.249

Congratulations. We always knew you were a champion, and now there's proof. Enjoy the rest of the holiday season.

From MarkS on Sat, Dec 27, 2014 at 11:50:25 from 118.15.68.194

Congrats on a great race!

From Jason D on Sat, Dec 27, 2014 at 13:26:04 from 166.137.12.82

That's a solid effort, Rob, especially in humid conditions and unpredictable ground. I think if you look at your training in 2009 it was quite different. Good work for Andy too.

From jtshad on Sat, Dec 27, 2014 at 15:13:54 from 69.20.183.178

Congrats on a great race. Hope you are having a good time.

From Steve on Sat, Dec 27, 2014 at 21:53:22 from 66.87.77.62

Great run! Miss you guys!

From Tom K on Sun, Dec 28, 2014 at 07:56:01 from 174.58.54.215

Great race! Dadgum Out of towners come down here and win our races, consarnit! I wish I knew you were running this! It is @ 1/2 hour north from me.

p.s. Switzerland is in St. John's County, just south of Jax.

From steve ash on Sun, Dec 28, 2014 at 08:10:54 from 65.130.180.22

Great performance Rob. I was thinking man I hope to run that well in my 50s. Very cool.

From Bret on Sun, Dec 28, 2014 at 12:40:35 from 99.1.220.106

Nice race Rob. Even though I live in FL for years, I have never heard of that race - and am amazed that you ran it twice in the last 5 years! Congrats to Andy too.

From Redd on Sun, Dec 28, 2014 at 17:38:19 from 108.183.117.214

Nice Rob! You're down in my families vacation neck of the woods. You should have made the trip down to Siesta Key!

From Cody on Sat, Jan 03, 2015 at 11:52:11 from 76.27.36.99

Congrats! Nice racing but that steakburger sounds better!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Easy 7.5 miles on the Pinellas Trail. Ann joined me on the bike. Beautiful day.

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

Busy vacation day so, no running.

Got up early and headed out the Clearwater Beach to see Winter the No-Tailed Dolphin. Spent a ridiculous amount of money there which made me sad because I remember the place before it was a tourist trap.

Then had lucch at Frenchy's on Clearwater Beach. It was $4.95 burger Monday so that was good.

Then we spent a couple hours swimming at Clearwater Beach. Abby and Andy had tons of fun and got a little sun burned.

Went for a long family walk around Dunedin in the afternoon. Walked out onto the new pier and watched some guys fish. Then we ended up at Tony's Pizza in downtown Dunedin for dinner. Met my mom there and she drove the kids home while Ann and I walked home via Flanagans Irish Pub.

Back at moms house having a Winter the Dolphin film festival.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, Dec 30, 2014 at 15:02:31 from 216.234.133.229

I had to endure the marine science center tour with a family visitor last year. You can take a ferry ride to the museum in the old Maas Brothers / Civic Center building - which is again more stuff to sell about the movie(s). But the ferry ride is nice.

Hope you had a cup of the "she-crab" soup to compensate for the likely terrible and expensive burger at Frenchy's.

Not sure when you head home, but there is a group that meets on Saturday mornings in downtown Clearwater in front of City Hall at 6 am for long runs. The route goes across to the Beach and then north over the bridge to Sand Key and back to the mainland over the Bellair Bridge. Its a 13 mile loop with some variations to add distance. Generally someone will show up of reasonable caliber to run along with you.

From Rob Murphy on Tue, Dec 30, 2014 at 16:00:59 from 68.200.231.80

Thanks for the tip Bret. We head home EARLY on Thursday though.

Sheets of rain all day today, no letup. No run. Went to see Unbroken and read most of the day.

From steve ash on Tue, Dec 30, 2014 at 16:09:18 from 174.23.162.40

Was Unbroken worth the price of admission? Been looking forward to seeing it.

From Rob Murphy on Tue, Dec 30, 2014 at 17:00:02 from 68.200.231.80

Since my mom gave me a gift card, it was definitely worth the price Steve.

Good movie I thought.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running, non-stop rain, family stuff, just didn't do it.

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

AM: 2.5 mile walk with Ann. Will run later. Breakfast at my Uncle Jack's house now.

We head back to Utah at 6:30 tomorrow morning. Four hour layover in Denver.

PM: 10.25 miles at 8 minute pace. Sluggish.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Wed, Dec 31, 2014 at 06:40:34 from 68.35.217.251

I look forward tomorrow to your one-day temperature swing world record report. A brisk -6 in Denver right now. Travel well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2496.8038.4089.2521.712646.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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