Rob Murphy

SLTC Winter 5k

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Location:

Salt Lake City,Ut,

Member Since:

Feb 11, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

Short-Term Running Goals:

Have fun, not get fat, stay fit.

Long-Term Running Goals:

 Keep running in some fashion.

Personal:

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

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

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

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

Miles:This week: 30.75 Month: 142.26 Year: 1387.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2310.3421.0059.9511.352402.64
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: Stuck at Tampa International for a two hour flight delay. Looks like about 200 departing flights this morning and only one delay on the board - our Frontier flight to Denver.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, Jan 01, 2015 at 10:27:35 from 99.1.220.106

Bummer - that'll make for a long travel day with a layover in Denver and two kids in tow. Safe travels - hope the body aches improve and don't progress.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

First run of 2015 was short, easy, and uneventful. Also about 60 degrees colder than my last run of 2014. I felt good though. Ran a little bit with Andy who wants to run the SLTC 5K at the end of the month.

Observation. I ran the first couple miles of my run today in a pair of Saucony Ride 6's. I thought my toes were frostbitten they were so cold. Went home and changed into a pair of Asics Gel Cumulus and my toes were warm and toasty the rest of the way. I was looking at the upper in the forefoot of my Saucony's and there's basically nothing there. Very ventillated! 

I was wondering if they make winter and summer versions?

I'm happy with the results of both football games last night.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Jan 02, 2015 at 11:30:57 from 159.212.71.77

Yeah there's a winter Goretex version.

From Jon on Fri, Jan 02, 2015 at 13:44:03 from 192.88.212.49

I was rooting against FSU and Alabama, too. I think much of the country was. Just wish the games didn't run past midnight

From Rob Murphy on Fri, Jan 02, 2015 at 16:46:32 from 24.10.247.181

One of the benefits of living in the Mountain Time Zone as I'm sure you remember.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 miles in about 1:30 with a pretty fast group including Jake, Fritz, and Kevin. Lots of uphills through the U and Research Park. I'm not wiped out or anything, but I'm definitely tired. Need to think about how to get more consistency in my training.

A few more of these runs and I might be able to compete in the SLTC Winter Series races without embarassing myself.

Out to brunch now with Ann, Andy, and the running crew. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Jan 03, 2015 at 11:22:01 from 69.20.183.178

Nice run! Hope you have a good end to the break from work. Happy New Year.

From Cody on Sat, Jan 03, 2015 at 11:50:41 from 76.27.36.99

That was super speedy!

From Rob Murphy on Sat, Jan 03, 2015 at 13:19:54 from 24.10.247.181

Thanks Jeff and Cody. I don't dip under 7:30 pace too often these days so this was pretty hard. I need to run with other humans more often to give myself a little push.

From Josh E on Sat, Jan 03, 2015 at 13:26:24 from 166.137.246.52

Sad to miss out on the brunch. What are you worried about with consistency and racing? You're retired!

From allie on Sat, Jan 03, 2015 at 16:27:01 from 24.30.41.119

you always compete well in the winter series. i hope it's very wintery again this year so i can laugh at the photos.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five easy miles plus some push-ups, sit-ups, and other core stuff.

I felt a little twinge in my left achilles at the end of yesterdays run and it reared its' ugly head again today a couple miles in so I took it really easy. I think it'll be ok as long as I don't be stupid.

Back to work tomorrow and the regular routine. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Smooth on Mon, Jan 05, 2015 at 12:15:54 from 65.130.239.124

Hope you have a nice first day back to work and the achilles are happy! :)

From Jon on Mon, Jan 05, 2015 at 17:37:15 from 107.203.52.135

DON'T BE STUPID!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 miles on the treadmill. Still some achilles wierdness. Sat in the hot tub and focused the jet on it after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From james (runmehappy) on Tue, Jan 06, 2015 at 08:42:44 from 50.203.76.218

The jets of a hot tub are the closest thing I have found to a miracle cure. If only I owned one...

From Fritz on Tue, Jan 06, 2015 at 09:14:49 from 65.116.116.6

icing as much as possible was the miracle cure for me...that and not running up steep hills.

From Rob Murphy on Tue, Jan 06, 2015 at 09:46:22 from 163.248.33.220

No miracle cures Mark. The key is not to ignore early warning symptoms. Nip it in the bud as Barney Fife would say.

From Jake K on Tue, Jan 06, 2015 at 12:09:50 from 199.190.170.22

Mark - when I've had some achilles issues in the past, using a heating pack to warm up my distal calf muscles before heading out the door really helped. That and eccentric calf drops a few times per day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today.

Lifted weights with my team after school and then walked a couple miles with Ann when I got home.

Fish tacos tonight. Our neighbor went to Lake Powell over the weekend and brought us back a pile of fish. So it's Taco Tuesday!

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

9.5 hard treadmill miles.

Heading out with Andy to watch the #9 Runnin' Utes square off against the Colorado Buffaloes tonight. Fun.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

One mile easy on the treadmill to warm up while I waited...

Then did the Gully Longer Run (7.25 miles) for the first time in a while with my team. It was slushy, snowy, and muddy.... much more than I thought it would be after several warm days in a row. Did manage to average close to 8 minutes/mile despite the snow. The good news is that, at the uper end of the gully, we were temporarily above the worst air polution in America. 

Told my kids while we were running that I probably am not moving and will be back next year. Turns out it sucks everywhere for teachers, not just in Utah, what with the teaching profession and public schools a huge battleground between liberals and conservtives. So I'd be a political football most everywhere I went. They seemed happy or faked it well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Thu, Jan 08, 2015 at 19:03:36 from 24.30.41.119

i bet they are genuinely happy. i'm bummed though, as i was looking forward to being state neighbors with you guys.

From Fritz on Thu, Jan 08, 2015 at 19:14:32 from 98.202.9.237

hooray!

From Jon on Thu, Jan 08, 2015 at 19:32:27 from 107.203.52.135

You're not moving to Greenville? Boo! I mean, good for your family, you, and your cross country team. Bad for me.

From Bret on Thu, Jan 08, 2015 at 20:09:17 from 99.1.220.106

Well - good for you and your family; but I even timed the drive from Greenville to my house as being about 2 hours .... Just sayin.

From Drew on Fri, Jan 09, 2015 at 05:32:09 from 24.92.19.68

My wife, brother and cousin are teachers. My mother and sister were teachers. My hat's off to you.

From Blake Bennion on Sat, Jan 10, 2015 at 14:36:11 from 172.56.15.117

Everyone is really happy and relieved that your staying, especially read cubby and Zach! They were worried about next year, also if you're still here in 2 years I will get to train with you in the summer for a while! I don't know if cubby has heard yet, I will let him know the good news!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Two easy miles plus weights. Lots of weights and plyos. I'll be a little sore tomorrow.

Friday!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Fri, Jan 09, 2015 at 18:33:13 from 65.116.116.6

if you are interested in a run tomorrow we are meeting at the zoo at 8:30. Kotter will be there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

17 miles in 2:09. Not bad these days.

Ann dropped me off at the golf course clubhouse up in East Canyon and I ran up Little Mountain and down Emigration Canyon and back to my house with a couple laps around the block.

I was sore from yesterday so it took me a while to work into this.

Many bikes in the canyon - a rarity for January but becomming more common lately.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sat, Jan 10, 2015 at 13:56:59 from 174.23.134.224

Not bad at all Rob. One of my favorite canyon simulator runs especially of course for Des News.

From Fritz on Sat, Jan 10, 2015 at 14:25:27 from 70.208.16.225

Nice run. We got to the top of little mountain at about 9:30. We probably just missed you.

From Bret on Sat, Jan 10, 2015 at 15:33:59 from 99.1.220.106

Nice route - sounds like the one you took me on once.

From Rob Murphy on Sat, Jan 10, 2015 at 15:58:47 from 24.10.247.181

The same Bret. I need to do it more. I'm sitting here now feeling way too tired and sore.

From Jake K on Sat, Jan 10, 2015 at 20:12:24 from 98.202.128.218

Not too shabby Rob. Good day to start up higher.

From Rob Murphy on Sat, Jan 10, 2015 at 20:14:15 from 24.10.247.181

Yeah, I had about 10 miles of fresh air!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off.

Watched football, went to see the movie Selma. Definite candidate for best picture in my opinion. It will give me lots to talk about in class.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Jan 12, 2015 at 14:18:00 from 159.212.71.25

The best part about Oscar season is that the production companies send out DVDs of all the new releases to the people who vote, and inevitably every movie ends up online for free. I'll have to check out Selma. The preview made it look interesting, but the same could be said for the Transformers 17 trailer, so it's nice to get the nod of approval from an esteemed critic.

We watched American Sniper over the weekend, which was pretty good but probably not quite Oscar-worthy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.004.250.006.25

2 easy treadmill miles plus 4.25 hard miles on El Eliptico at the gym. Hard enough so that I went ahead and logged them as threshold miles. I was breathing hard and sweating lots.

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

Six easy. Some with Abby and Andy. So really easy.

So my wife was in the Sugar House state liquor store today buying some wine (strictly for cooking) and they had a trainee cashier with a sign that said "we ID everyone". There was an 82 year-old man in front of her who had an expired drivers license so they wouldn't let him buy his 2 bottles of beer. The poor guy thought they were joking but walked away without his beer. Pathetic. #onlyinutah

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Jan 13, 2015 at 19:25:33 from 98.202.128.218

#YeahitTotallySucksHere

http://goo.gl/YjrTnQ

From Rob Murphy on Tue, Jan 13, 2015 at 20:02:38 from 24.10.247.181

I totally called that picture before I even clicked on it. Makes me wish I could actually go skiing every now and then.

I'm sure the old guy was thinking "I should have just gone skiing" as he trudged out to his car. No ID needed.

It's the government sponsored humiliation of an 82 year old man that pisses me off.

From Jake K on Tue, Jan 13, 2015 at 20:14:26 from 98.202.128.218

I do agree that it would sort of be annoying at times living here if it wasn't for the mountains and skiing.

But if he was a true Utahn, wouldn't he have a 10 year supply of beer in his basement?

From Jake K on Tue, Jan 13, 2015 at 20:21:50 from 98.202.128.218

Aren't you supposed to have your license on you while driving?

From Rob Murphy on Tue, Jan 13, 2015 at 20:30:58 from 24.10.247.181

He had a drivers license bust it had expired a couple weeks ago and was, therefore, not valid for the purchase of 2 beers.

From Amiee on Tue, Jan 13, 2015 at 20:57:27 from 98.202.202.148

Ha! Well then he should have chosen the other line. I can't remember the last time I got asked for ID at that store :(

From Jake K on Tue, Jan 13, 2015 at 21:06:18 from 98.202.128.218

That actually adds a compelling twist to this saga. For a license to be expired, it had to have been valid at some point. And since birthdays don't change, I would think an expired license would be a perfectly suitable means of proving age.

From scottkeate on Fri, Jan 16, 2015 at 17:00:14 from 192.150.9.200

Too funny/sad!!! I hope somebody in line bought a couple extra beers for the poor fellow. The good news is that these laws protect us from the evils of alcohol! :) I'm sure there would be drunk 82-year-olds everywhere without them!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

With my track team today, a workout we decided to call "Murphy's Sampler Pack".

Some faster running, some slow running, some hills, stadium steps, striders, hill sprints, crunches, and burpys all thrown into one 60 minute workout. Covered a little over 7 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, Jan 15, 2015 at 07:33:15 from 216.234.133.229

I have read where burpies are now "bad" for you.

From dugco on Thu, Jan 15, 2015 at 07:51:57 from 68.35.217.251

C'mon guys - they're burpees and they're awesome. I do 50 every morning, followed by 50 kipping pullups and 50 dead lifts... then straight to my chiropractor. He figures my back has a good two-three more years before I will need surgery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of Rest. End of quarter hecticness plus my friend Joah is visiting from Texas.

Check out the new stuff on http://localeur.com. Joah's company the best travel related app and website in America. Localeur was featured on the Today Show and in the Washington Post today.

Localeur is up to 12 cities now and will soon add Portland and New Orleans.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, Jan 17, 2015 at 17:41:55 from 24.30.41.119

cool.

From Rob Murphy on Sat, Jan 17, 2015 at 17:44:03 from 24.10.247.181

They're already in Seattle for the next time you visit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

From home, 3 times around the park and back.

Went to the Jazz game tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, Jan 17, 2015 at 17:42:17 from 24.30.41.119

the hawks are really good.

From Rob Murphy on Sat, Jan 17, 2015 at 19:19:03 from 24.10.247.181

Are you becoming a Hawks fan? I suppose them having Korver and Millsap makes it easier?

From allie on Sat, Jan 17, 2015 at 19:21:09 from 24.30.41.119

yes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 easy miles 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
7.000.000.000.007.00

Seven easy miles around the neighborhood.

All the neighborhood kids were playing outside barefoot most of the day.

Had a great visit with Joah this weekend. Except for the uncomfortable semi-racist experience with a person in our mostly white SLC neighborhood who was suspicious of the presence of a young black man in the neighborhood. But yeah...other than that butthole, a nice weekend. 

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

8 miles in 60 minutes around Sugar House neighborhoods. Cold and rainy. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy 3. Yep, that's all.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Jan 20, 2015 at 20:30:51 from 107.203.52.135

I enjoy all your twitter links. I have to imagine being a teacher is really hard right now, with all the testing, rules, red tape, etc. I imagine doctors feel the same way, with insurance, red tape, etc. You can't just focus on doing your job the best way you feel it should be done, and can't focus on the children.

From Rob Murphy on Tue, Jan 20, 2015 at 21:22:40 from 24.10.247.181

Thanks Jon. The frustrating thing is being part of a profession that has become so politicized. Most of my time now is spent satisfying the whims of the federal government and the Utah state legislature. This instead of worrying about the best interests of my students.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. At work from way before sunrise to way after sundown.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Jan 22, 2015 at 09:12:57 from 159.212.71.200

That's a long day, even during the shorter daylight months.

You REALLY don't want to have a day like that in June!

From Rob Murphy on Thu, Jan 22, 2015 at 11:14:26 from 163.248.33.220

June will be much better.

From Jake K on Fri, Jan 23, 2015 at 10:27:49 from 159.212.71.173

What did you decide about Boulder XC?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

I'm working on becomming irrelevant on this blog.

Seriously, Andy has a book about this little bull in Spain named Ferdinand. He's supposed to be a fighting bull, but all he wants to do is lay in the grass and smell flowers. I'm Ferdinand these days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Thu, Jan 22, 2015 at 20:35:31 from 98.202.9.237

Does he end up fighting? I bet he does.

From Amiee on Thu, Jan 22, 2015 at 22:04:02 from 98.202.202.148

No fighting. I bet Ferdinand taught all of Spain to stop and enjoy the flowers. Rob, maybe you will inspire us all to become irrelevant!

From Fritz on Thu, Jan 22, 2015 at 23:10:36 from 70.208.5.56

I stand corrected. May Ferdinand and Rob inspire us all to smell the flowers.

http://en.m.wikipedia.org/wiki/The_Story_of_Ferdinand

From Jon on Fri, Jan 23, 2015 at 17:02:26 from 107.203.52.135

Your quantcast score is 439 visitors. That's among the highest on FRB. Mine is so low it doesn't even register. You have a long way to go to even approach my level of irrelevance, my friend. Moving to SC would have helped you, though.

From allie on Fri, Jan 23, 2015 at 17:56:20 from 24.30.41.119

a good way to stay relevant is to have a presence on pinterest

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

6.5 on the treadmill and 1 on the stair master. Kept it about 8.4 mph and fellt pretty strong.

Pinewood Derby tonight at the Methodist Church! We rock.

Andy's car won an award for "Best Design". That's an award they give the slow cars :).  His front wheels were crooked and we forgot to put graphite on them.

Andy didn't get to see any of the races though because he got smacked in the eye with a ski pole up at Snowbird today and he's spent the evening with Ann at the Urgent treatment place. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Jan 24, 2015 at 11:18:35 from 98.202.128.218

Aww poor guy. Is he doing alright? Did he get hit by another kid or an adult?

From Rob Murphy on Sat, Jan 24, 2015 at 11:22:10 from 24.10.247.181

Scratched cornea. His second in the last six months and in the same eye. He'll be lucky to get out of elementary school with that eye. And, get this, the same idiot kid did it both times.

I'll have to think about suing the kids parents.

From Jake K on Sat, Jan 24, 2015 at 11:25:40 from 98.202.128.218

Dang. That sucks.

That kid's parents need to get him a pair of these:

http://goo.gl/X9YJ2S

Seriously.

From Steve on Tue, Jan 27, 2015 at 10:09:55 from 174.148.95.92

Dang, I missed the derby this year. That's what I get for being so busy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Planned an easy morning run around Sugar House but I bumped into Fritz, Josh, and a couple other guys on 17th East and ended up running 8 miles in 56:45.

All but two miles were under seven.

That's pretty much a tempo for me these days.

I woke up this morning thinking the 5k winter series race was today. Not sure why I checked the SLTC web site, but I did and found out it was next weekend. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Laputka on Sat, Jan 24, 2015 at 16:13:21 from 71.199.1.12

Good thing you didn't drive all the way out there, but then again, hey ... gas is cheap.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles in 1:47:10. Circling Sugar House Park so rolling the whole way.

7:08 pace. Approaching respectability! Felt comfortable.

Most important, and slightly disturbing, I ran with shorts and no shirt on January 25 and I'm slightly sunburned.

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

Thoughts...some decent training runs lately are encouraging. Felt some old strength returning. But I ate like crap this weekend. I need to reign in my irresponsible impulses not just for my running but for my overall health.

2 easy miles in the gully.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Mon, Jan 26, 2015 at 12:14:49 from 163.191.36.14

Have a big salad for supper tonight and you'll feel better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Ten treadmill miles at plus one hard stair master mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Tue, Jan 27, 2015 at 21:45:24 from 174.23.139.119

Sweet combo. Warming up or kicking at the end with the stair mill?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

I had a three hour break with no teaching today due to a long assymbly attached to my lunch period so I got in a great gully run along with a good hot tub soak in the middle of my work day. Still a bit muddy and icy in some places.

Makes up for having to be here until 8 tonight for incoming Freshmen open house. Abby's excited.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Jan 28, 2015 at 12:32:11 from 159.212.71.17

I'd be excited too if my Dad was the coolest teacher at the school! :-)

From Rob Murphy on Wed, Jan 28, 2015 at 13:02:34 from 163.248.33.220

My first year teaching I won the teacher superlative award in the yearbook for "most likely to pass as a student".

I don't win that anymore.

From Jake K on Wed, Jan 28, 2015 at 13:05:01 from 159.212.71.17

That's because you don't ever have your head buried in a smartphone. You're a dead giveaway as non-student!

From Jason D on Wed, Jan 28, 2015 at 13:14:37 from 68.80.27.222

That's how every work day should be. Minus the staying late.

From Rob Murphy on Wed, Jan 28, 2015 at 14:05:15 from 163.248.33.220

That's right Jason. When are we going to become civilized?

I need to move to a country where they take work less serious and play more serious.

From allie on Thu, Jan 29, 2015 at 17:23:10 from 73.207.133.226

abby a freshman?! whoaz.

great use of your open time. i'm really surprised we never crossed paths when i was living in the gully/hot tub.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 more miles 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
2.250.000.000.002.25

Super easy shakeout plus some striders. Think maybe I'll race tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Fri, Jan 30, 2015 at 20:11:37 from 208.54.39.192

Hey Coach, maybe we could do hill repeats on 11400 next week? I feel like that might help me get back into things.

Race: SLTC Winter 5k (3.11 Miles) 00:18:30, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.003.100.009.35

5:47, 5:50, 6:14, .44

I lack fitness.

Andy ran 30:30. I was really proud of him.

Pm: 4.25 easy miles around the neighborhood. Qualifies as a rare double.

Also did a two mile walk with Ann who, unfortunately, has to go to work tonight. 

56 miles for the week! Biggest total in 23 weeks.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Sat, Jan 31, 2015 at 12:06:35 from 98.202.9.237

Can I copy your post? Maybe the wind was worse than we thought :)

Congrats to Andy!

From Rob Murphy on Sat, Jan 31, 2015 at 12:35:43 from 24.10.247.181

Still fun to get out there for the first race of the year even with the sub-par result. I've only been averaging 30 to 40 mpw, so really not that bad.

Maybe I'll be able to ramp things up a bit in the coming weeks?

From Fritz on Sat, Jan 31, 2015 at 12:48:16 from 70.208.16.72

All considered it looks like you ran a pretty decent race. I have actually been running more than usual for this time of the year but with very few quality miles. Maybe it's time to hit the stairmaster hard :)

From Rob Murphy on Sat, Jan 31, 2015 at 12:55:34 from 24.10.247.181

That machine works for you!

From allie on Sat, Jan 31, 2015 at 13:19:26 from 73.207.133.226

but, you followed one of your own points of wisdom, which is to be okay with racing even when you aren't in perfect shape. nice job to both you and andy.

From Burt on Sat, Jan 31, 2015 at 13:31:28 from 184.101.110.192

I'd like to borrow your lack of fitness.

From steve ash on Sat, Jan 31, 2015 at 13:33:31 from 174.27.221.37

Looks pretty good to me Rob. That wind coming back can just suck it right out of you on that course. I wish I could of come but the wife informed me that it just wasn't in the budget.

From james (runmehappy) on Sat, Jan 31, 2015 at 13:58:53 from 70.208.3.232

Great race Rob. Thanks for that last mile. You kept me going.

From Rob Murphy on Sat, Jan 31, 2015 at 14:52:09 from 24.10.247.181

You're welcome James. Sorry I had to lay down and take a nap with 200 meters to go. :)

From Bret on Sat, Jan 31, 2015 at 16:27:31 from 99.1.220.106

Nice job Rob. I would pretty happy with that result. Well done.

From Steve on Sat, Jan 31, 2015 at 16:44:07 from 63.158.87.14

Sweet! There are some new Masters running the circuit this year. I'm depending on you to hold the old guys. I have to work weekends all summer.

From Rob Murphy on Sat, Jan 31, 2015 at 16:52:22 from 24.10.247.181

Thanks Steve but I was actually 3rd in 50-54. Not a very good start.

From Jason D on Sun, Feb 01, 2015 at 14:52:53 from 68.80.27.222

A good rust buster, Rob.

Not as good as some other years, but better than others:

http://murphy.fastrunningblog.com/blog-01-25-2014.html

Congrats to Andy as well. That's great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Around Sugarhouse. 10.5 miles in 1:17.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From james (runmehappy) on Mon, Feb 02, 2015 at 09:26:42 from 50.203.76.218

Rob, recreational 5ks don't get much closer than our times (according to the official results). Thanks again!

18:35.8 and 18:35.9

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. Sick, sick, sick! Took a sick day for the first time in seven years.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Amiee on Mon, Feb 02, 2015 at 12:20:07 from 155.98.164.36

Eek - you must be really, really, really sick. Get better!

From Blake Bennion on Mon, Feb 02, 2015 at 23:08:10 from 172.56.15.72

I hope you feel better soon!

From Jon on Tue, Feb 03, 2015 at 16:36:56 from 107.203.52.135

Blah.

From steve ash on Wed, Feb 04, 2015 at 14:04:12 from 174.23.134.202

Hope your feeling better today Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Another zero.

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

And another goose egg.

Looks like I picked the wrong week to get serious about 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
5.000.000.000.005.00

AM:Two mile walk around Sandy. Just for my mental health. It's supposed to be 65 degrees here today which will break the old record high by 9 degrees!!!!

I received an email from marathonphoto saying "Dear Mr. Murphy, we noticed that you have not purchased any of your recent event photos". Then they wanted feedback about how they could "serve me better".

I told them they could start taking pictures of me that made me look younger and faster.

PM: 5 miles on the treadmill plus some lifting.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Thu, Feb 05, 2015 at 11:37:06 from 163.191.36.14

Get better soon!

From Bret on Thu, Feb 05, 2015 at 12:03:44 from 216.234.133.229

and offer cheaper or free photos...

From Rob Murphy on Thu, Feb 05, 2015 at 14:07:24 from 163.248.33.220

I'm also really humble and just not that into glorifying my achievements. Really, really, humble.

From Jake K on Thu, Feb 05, 2015 at 14:11:42 from 159.212.71.69

If MarathonFoto catered to serious racers, they would have sent you an email addressed "DeEr Mr. Murphy" in honor of the classic, but no longer accessible, letsrun thread.

From Jason D on Thu, Feb 05, 2015 at 19:33:42 from 68.80.27.222

How will you ever replace that canyon profile photo, then?

From Jon on Fri, Feb 06, 2015 at 15:21:50 from 107.203.52.135

If they charged $1 or $2, I bet they would make more money than the crazy prices they charge now.

From Bob on Fri, Feb 06, 2015 at 17:05:15 from 98.222.16.15

Amen Jon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles on the treadmill. Averaged 8.5 mph.

Sauna and hot tub after so I feel pleasantly tired now.

FYI, I try to tweet interesting stuff. @murphy_rob

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Fri, Feb 06, 2015 at 17:14:35 from 98.222.16.15

Dang! 8.5 ain't soft yo!

From allie on Sat, Feb 07, 2015 at 18:17:25 from 73.207.133.226

always interesting. i just read the costco article.

From Rob Murphy on Sat, Feb 07, 2015 at 18:19:14 from 24.10.247.181

I love The Atlantic's charts, graphs and maps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM: Swim meet Saturday! 8.5 miles on the treadmill at the Provo Rec. Center which is a great facility far surpassing anything we have in Salt Lake. Their tax dollars at work, ours not.

PM: Easy 4.5 miles around Liberty Park. Didn't drop under 8 minute pace until the last mile.

70 degrees.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sat, Feb 07, 2015 at 15:31:42 from 174.27.252.143

You should see all the new treadmills and equipment they put into my club here in Sandy. It'll spoil a runner really quick.

From steve ash on Sat, Feb 07, 2015 at 17:53:18 from 174.27.252.143

The weather lately has been just crazy lately. I debated on wearing a singlet this afternoon on my run.. (Opted for the T-shirt to not look out of place:) I can remember ONE day being 65 degrees or so in early Feb back when I was in high school. I stress that ONE day though..

From Rob Murphy on Sat, Feb 07, 2015 at 17:55:40 from 24.10.247.181

It feels unnatural.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: Three mile walk/jog around the neighborhood. Cool, clear, beautiful. Saving my run for later but I just had to get outside.

PM: Ran a super easy 2 miles and then stopped for a few minutes of stretching. Then I ran 9 miles around Sugar House Park @ 7:20 pace, dodging the springtime crowds the whole way.

Lots of tulips coming up around our neighborhood. I'm betting that's never happened in early February.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Feb 08, 2015 at 14:36:54 from 73.207.133.226

i worry for the fruit trees!

From Rob Murphy on Sun, Feb 08, 2015 at 14:51:08 from 24.10.247.181

It's nuts Allie! My kids are in their bathing suits now having a squirt gun fight with other kids in our yard.

From james (runmehappy) on Mon, Feb 09, 2015 at 13:12:40 from 50.203.76.218

Seems so odd! We pulled a teeter totter out of the shed and kids were outside having a picnic on a blanket. I noticed the tulips at my in-law's house last night as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 2 mile suburban hike in Sandy, Utah.

PM: Easy 4 miles plus lots of weights in the nifty new Alta High Fitness Center. Treadmills and stair masters coming next week!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Amiee on Tue, Feb 10, 2015 at 11:38:00 from 155.98.164.36

suburban hike = walk around the block?!?

From steve ash on Tue, Feb 10, 2015 at 13:51:19 from 174.27.252.143

Did that the other day again instead of driving to the store. Was kind of fun but is more tiring than actually running it.. In fact the other day my neighbor was telling me how he always sees me walking or running somewhere. I said; why drive and waste gas if you can walk? Especially in this weather..

Blows me away how some people still drive places that are not even a quarter mile away. I'm not a greenie but it just makes sense. Even with cheap gasoline.. However to each his own I suppose.

From Rob Murphy on Tue, Feb 10, 2015 at 18:55:57 from 24.10.247.181

That's pretty much it Amiee. I have to break out of the classroom sometimes.

You're right Steve, the less time I can spend in my car, the happier I am. Except for long road trips, which I love.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Noon Time: Another 2 mile constitutional. Beautiful out.

I'll have to wait until after Andy's parent-teacher conference at 5:45 to squeeze in a run. My #1 frustration in life is that I can't do morning runs when the sun is up. It's my favorite thing and my job won't let me do it. Better than not having a job though. I guess.

PM: 10 miles @7:45 pace circling the neighborhood. Felt pretty good actually which is rare for a run at 6 pm.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Feb 11, 2015 at 17:00:17 from 159.212.71.173

There are probably plenty of exceptions, but most decent-paying benefited somewhat normal jobs require some running in the dark, at least during the shorter months of the year. It's good for the reflective vest industry.

Doesn't your job give you 3 consecutive months of daylight morning runs? :-)

From Jon on Wed, Feb 11, 2015 at 20:09:06 from 107.203.52.135

Between the tiredness from a long work day and a stomach full of food, evening runs can be rough. Plus let's not mention summer heat

From Rob Murphy on Wed, Feb 11, 2015 at 21:19:46 from 24.10.247.181

It's two months Jake and it's my blog and I can complain about whatever I want!!!!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: Another 2 mile walk. I'm a walker.
 

PM: 8.25 miles in the gully with my team. Ran without a shirt the last three miles. Apparently some quasi-winter weather is coming next 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
4.000.000.000.004.00

Easy four. Think I'll race tomorrow.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLTC Winter 10k (6.21 Miles) 00:37:11, Place overall: 15, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.006.210.0011.46

Race report...

Woke up at 4 am. Tossed and turned for another 2 hours. Woke up for good at 6. Had a cup of coffee. Argued with girl child about watching the news or one of those nauseating teen shows on the Disney Channel. I have the only 14 year-old in the U.S. that gets up at 5:30 on Saturday. Ate a bowl of Grape Nuts with raspberries. Had another cup of coffee. Took a shower. Walked dog. Dressed for race. Jogged a mile around the neighborhood. 

I always shower before races. Started doing that in high school. Some people think that's wierd.

Hopped into the car, struck out across the West Desert towards the basin that used to hold the Great Salt Lake (it's disappearing). Listened to Social Distortion's "Live at the Roxy" album at high volume. Got to Saltair and parked next to Fritz. Went into the building and registered. Made small talk with lots of runners. Joined the SLTC for what seems like the 10th time in my life. Jogged a couple miles to warm-up. Hit the latrine for a while. Good, quality time there until I noticed no toilet paper in stall. Fortunately I had some in my jacket pocket because I ran my first road 10k in 1978 and I'm a veteran.

Headed to the starting line. Saw Dennis S. there. Crap! Saw Blake too which cheered me up. Gun went off and I motored east with a couple hundred runners. Soon found myself alone in no-mans land running all by myself. Fell about a hundred yards behind Bill C. and Dennis and stayed there the entire race. 

Hit the 5k turn-around in the low 18:30s which was the same time I ran the 5k in 2 weeks ago. Caught Blake there and tried to encourage him. Headed back into a slight headwind. Caught one youngster and passed him at 5 and a quarter but he kicked past me the last .2.

I don't really kick anymore. Just an observation. Need to work on that.

Pretty happy to have averaged 5:59 for 10k. I ran really consistent splits of 5:58, 5:58, 5:58, 6:01, 5:59, 6:02, 1:15

37:11. 15th place. 3rd in 50-54. Sheesh! My time is an age-graded 32:31. Chop off another 60 seconds for the altitude and I ran a 31:30 10k today if I was 25 and at sea-level.

Jogged a couple milles with Bill after and then grabbed a cup of coffee and some free bananas. Bummed that they didn't have any more Great Harvest coupons. Drove home with Mike Ness and Chuck Biscuits on the drums.

I'm hoping to average under 6 for the 15k in 2 weeks if the weather cooperates. Then I'll know I can run a 1:15 screaming downhill half-marathon this spring.

PM: One easy mile just to make it to 50.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Sat, Feb 14, 2015 at 12:48:02 from 68.80.27.222

Good race, Rob. Extremely consistent. Easily one of your best reports too.

I always liked the race distance progression this time of year. Gives you an opportunity to increase distance and try to run the same pace as you move up.

From Bam on Sat, Feb 14, 2015 at 12:58:54 from 89.126.28.24

Brilliant, Mr Murphy. Brilliant.

From james (runmehappy) on Sat, Feb 14, 2015 at 13:00:35 from 50.168.220.218

Solid race. I would not have been able to hang. That is for sure.

From Rob Murphy on Sat, Feb 14, 2015 at 13:01:50 from 24.10.247.181

I just dabbed a tear from my eye Bam!

From allie on Sat, Feb 14, 2015 at 13:10:30 from 73.207.133.226

nice one, rob.

From Steve on Sat, Feb 14, 2015 at 13:36:07 from 66.87.83.83

I can't take those Disney shows for more than five minutes. I think they were outlawed under the Geneva Convention.

From Fritz on Sat, Feb 14, 2015 at 14:18:56 from 65.100.192.78

Nice job Rob. Your pacing was spot on. I need to try the pre race tunes like you.

Did you catch Austin & Ally this morning? For some odd reason my nephew is obsessed with it. Saved By The Bell is the only show I grew up with that is equally bad.

From Bret on Sat, Feb 14, 2015 at 15:44:08 from 99.1.220.106

Sub 6's at age 50 - ain't too shabby. Well-done Rob.

From Rob Murphy on Sat, Feb 14, 2015 at 15:58:30 from 24.10.247.181

Thanks Bret. Holding on by a thread!

From steve ash on Sat, Feb 14, 2015 at 16:32:00 from 174.27.236.3

Good show old boy! You see thats the thing I think these young guys forget sometimes, the age factor.. (32:30-31:30) adjusted. Not too shabby Rob.

From Benjamin on Sat, Feb 14, 2015 at 16:43:10 from 69.160.82.162

Rob - congratulations! This is not to be taken for granted.

And with 37:11 at altitude on a certified non-aided course you end up only 3rd in the 50 and under division. Some years this would have won the masters, not to speak of the grandmasters. Things are getting competitive.

From Jake K on Sat, Feb 14, 2015 at 17:28:43 from 98.202.128.218

Nice run Rob! Almost the same exact pace for twice as long... whatever you did for training the past two weeks, do it again and you're set for a great 15K!

From Jon on Sat, Feb 14, 2015 at 19:40:53 from 107.203.52.135

31:30, wow.

Loved your prerace. If I wake up early enough, I take pre-race showers, too. Help relax.

From RileyCook on Sun, Feb 15, 2015 at 07:52:11 from 73.52.134.194

Nicely done Rob, you still got it!

From jtshad on Sun, Feb 15, 2015 at 17:10:29 from 69.20.183.178

Great race Rob! Never did that call back from you...sadness here.

From Rob Murphy on Sun, Feb 15, 2015 at 17:13:33 from 24.10.247.181

Ann said she talked to you. She's my proxy talker :-)

We're going for a walk now and I'm calling you when I get back!

From Drew on Wed, Feb 18, 2015 at 05:50:23 from 24.92.19.68

Great race Rob! Excellent pacing too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy two miles so not a great running day. Had to feed the youth sunday school classes breakfast then I HAD to take Andy to see the Sponge Bob Movie.

Plus I'm kind of sore from yesterday and I want a good run on my day off tomorrow.

 

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

Eight miles around the wood-chip at Liberty Park. Swung by the gym on the way home and did some pretty hard lifting/strength training.

I wanted to run long today but I just wasn't feeling it. Just wanted to get home and hang out with the family. Would have been nice to have had someone to run with today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Feb 16, 2015 at 19:16:58 from 98.202.128.218

Sorry I wasn't able to join you today.

The secret for running long when you don't feel like it is "iPod + [insert 90s hip hop artist of your choice]"

But spending time w/ family is good too :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I messed up my back lifting yesterday and it just got worse during the night. We'll see how it goes.

I surprised myself with a good run tonight. I'm really sore and achy from my lifting yesterday and maybe a little residual from Saturday's race. Just generally sore, achy, and beat up feeling. But Ann and the kids went to an activity at church tonight which I opted out of - giving me time to run. Ended up with a nice 10 miler feeling better each mile. Didn't ever dip below 7:45 pace, so a nice recovery run.

Perfect crisp, clear evening with a beautiful sunset. Wished I could have just kept running west.

Spent some time tonight looking at the blogs of lots of the people who used to post here daily and don't anymore. I know some of them still run, but for some others it seems like running was just filling a temporary void in their life. They were really into it and flamed out. Need to keep an even keel. Anyway, I miss lots of them.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Feb 17, 2015 at 20:22:26 from 107.203.52.135

One reason to come back to Gvl- you get far, far more snow days than you do in Utah. smh

From Rob Murphy on Tue, Feb 17, 2015 at 20:35:15 from 24.10.247.181

I was checking out the weather earlier…a LOT colder in Greenville today. Maybe better skiing up in Boone than here too?

From james (runmehappy) on Wed, Feb 18, 2015 at 09:17:56 from 50.203.76.218

Rob, I have been on the blog for a shorter time than you, but I have noticed it has changed in the last two years. I hope some of those folks come back, or things ramp up a little on here in the coming months.

From Jake K on Wed, Feb 18, 2015 at 10:10:06 from 159.212.71.199

The skiing is not better in Boone than here. Ullr is mad at you for even suggesting that! :-)

From Jason D on Wed, Feb 18, 2015 at 10:14:30 from 68.80.27.222

I often find old blogs and think, what happened to them? I hate to think of time when I am not on the blog. I wouldn't be the runner I am without it. Of course, it's also a great place to goof off when you should be working. Which reminds me . . .

From Jake K on Wed, Feb 18, 2015 at 10:20:24 from 159.212.71.199

If given the choice between running or run-blogging, I would hope people would choose actually running. But it is nice to have a record if you have to time to do it, something to reflect back on. The other night Andrea and I were looking at our blog posts from Winter 2010-2011 on W&B and I was really glad that I took the time to document that season so well (who knows if we'll ever get one like that again?!) because it brought back a lot of really, really good memories.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy five and then a long walk with Ann. Sunny, clear, and a little bit cool.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Wed, Feb 18, 2015 at 19:10:21 from 66.29.190.63

How fast do you think I can run tomorrow?

From Rob Murphy on Wed, Feb 18, 2015 at 19:11:36 from 24.10.247.181

Probably about the same speed you can run today. :-)

From Rob Murphy on Wed, Feb 18, 2015 at 19:12:30 from 24.10.247.181

Don't set a time goal. Relax, compete, and have fun.

From Blake Bennion on Wed, Feb 18, 2015 at 19:18:57 from 66.29.190.63

Hahaha, I guess that's true! I will make sure not to get psyched out this time, Simplot will be a blast!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Great start to my day! As I was walking through the parking lot into my classrom, I was bombed with about a pound of pidgeon poop. "Showered" in the bathroom sink and changed into a race t-shirt from my running bag.

AM: 2 mile walk/jog around Sandy. Seriously, I ran about half of it so I'm giving myself a mile.

PM: Nice afternoon. Ran a mile on the treadmill at the Sandy gym waiting for my runners to get to the gully. Then I ran 8.25 in the gully - first half with the boys then I doubled back to run with the girls. They managed sub 8 minute pace coming down. I was happy with their effort.

Then I went to the new Fort Union Trader Joe's to pick up some milk, cereal, flowers, and chocolate. And let me just say that Utah Trader Joe's should be called "Sort-of Trader Joe's" because of the absence of Two Buck Chuck. It just isn't the same.

Then I picked up Abby at swim practice, went home and has a dinner of Sloppy Joe's and broccoli.

McFarland USA opens tomorrow. Anyone want to go see it with me? I've got to see a movie on cross country running just out of principle.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Feb 19, 2015 at 10:19:38 from 159.212.71.77

I told you, Ullr would be angry that you compared NC skiing to Little Cottonwood Canyon. He controls snow more than bird crap, but I'm sure he is friends w/ whatever god specializes in that area.

From Rob Murphy on Thu, Feb 19, 2015 at 10:34:48 from 163.248.33.220

You're probably right. I think the pidgeon was coming from the direction of the Canyon.

From Steve on Thu, Feb 19, 2015 at 19:01:29 from 209.235.31.148

Wish I was in the valley. I'd love to go see it with you.

From Jon on Thu, Feb 19, 2015 at 20:01:04 from 107.203.52.135

Let us know how the movie is. I might have to go see it. Heck, if you fly to SC, I'll go see it with you here. I'll even buy your movie fare.

From Jason D on Thu, Feb 19, 2015 at 20:47:42 from 68.80.27.222

I don't go to the movies because it's the one thing I'm cheap about but I want a review.

From Blake Bennion on Fri, Feb 20, 2015 at 00:16:46 from 172.56.33.68

I guess this how George Washington felt when he started the 7 years war and built a fort in a ditch haha

From steve ash on Fri, Feb 20, 2015 at 18:41:50 from 65.130.187.195

I used to work at that location of Trader Joe's when it was formerly Albertson's. Back when I was younger:) Good times and a decent paying job even if it was a graveyard shift..

From steve ash on Fri, Feb 20, 2015 at 18:45:59 from 65.130.187.195

I'll go with you to go see McFarland. If it's good I'll take my boys later on to see it. I've got the youngest interested in running, it's the older one I need to inspire somehow.

From Rob Murphy on Fri, Feb 20, 2015 at 19:51:23 from 24.10.247.181

Sounds good Steve. I'd love to have some of those Ashbaker genes on my Alta XC team!

From steve ash on Fri, Feb 20, 2015 at 20:31:53 from 65.130.187.195

The genetics are definitely there. On his Mom's side of the family their Uncle in college ran a crazy 400 meter time of something like 47-49 seconds.. He was a decathlete at BYU.

I couldn't even run that in my best dream.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.502.000.000.0010.50

10.5 miles on the treadmill. Some hard running. I'm down to 147 pounds.

A night of Cub Scout fun on tap with Andy!

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Fri, Feb 20, 2015 at 20:46:32 from 98.202.9.237

Nice run.

I would be up for catching that movie tomorrow or Sunday afternoon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Easy am run around Sugar House. Long run tomorrow - hopefully.

Going to see McFarland USA at 12:45 with Abby and Andy if anyone wants to join us.

PM: Walked 3 miles.

Went to McFarland USA with Abby and Andy. Really good life in general movie, mediocre running movie. Fat runner and runners with linebacker type builds winning state championships. Are there no skinny actors out there? None of the cross country meets in the movie had the feel or atmosphere of real cross country. Also, with the exception of the McFarland coach, all the coaches in the movie were jerks and racists. As we all know, cross country coaches are the salt of the earth, the best of God's creation.

The movie was about a lot more than cross country though and those parts were excellent. Thouroughly enjoyed it as did the kids. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sat, Feb 21, 2015 at 17:50:12 from 65.130.187.195

I'm a skinny actor.. Everyday I go out to run I tell myself I'm not 44.. I can still run fast.

Enjoyed your film critique by the way. Just showed my boys the trailer and they are all in to go see it now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.0010.500.2520.00

Excellent workout today. 20 mile run with 10 X 1 mile with a quarter mile jog at 10 minute pace interval. Finished with a hard 400,

Splits...

6:00, 6:00, 6:00, 5:56, 5:56, 5:56, 5:52, 5:52, 5:52, 5:45

#6 and #9 were actually 1.25 miles at 5:56 and 5:52 pace.

Finished with a quarter mile at 5:27 pace.

Warm-up and cool-down to get to 20 miles.

Dinner tonight at Rusted Sun Pizzeria on State St. Salt Lake's best in my opinion. Great after a 20 miler!

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Feb 22, 2015 at 16:06:24 from 69.20.183.178

Great workout, looking strong.

From Bret on Sun, Feb 22, 2015 at 16:08:04 from 166.137.10.23

Nice job - that upcoming 15k is looking like all sub 6's.

From Rob Murphy on Sun, Feb 22, 2015 at 16:16:29 from 24.10.247.181

Thanks guys.

I hope so Bret, but with any race this time of year, it will depend on the weather. If it's 20 mph winds like we're having today, probably not.

From MarkS on Sun, Feb 22, 2015 at 16:30:29 from 124.85.157.231

Great workout!

You are looking strong.

And to be able to finish off with a 10th mile at 5:45, your are an animal.

Good luck in the 15K.

From SpencerSimpson on Sun, Feb 22, 2015 at 16:48:47 from 76.27.92.84

Great WO Rob. Not bad for a Coach. MIH

From allie on Sun, Feb 22, 2015 at 17:05:04 from 73.207.133.226

10 x mile, whoah. great run, rob.

From Jake K on Sun, Feb 22, 2015 at 17:13:43 from 98.202.128.218

Good god if you did this on the treadmill you deserve some sort of medal, or your picture on the wall at the gym, or a gold trimmed sweat towel.

Nice work!

From Rob Murphy on Sun, Feb 22, 2015 at 17:18:42 from 24.10.247.181

Yeah, the treadmill thing. Easier in some ways, harder in others. I was actually planning on doing the workout on the JRP but the wind was crazy and it was really cold (for this winter), so I opted for the treadmill. Did keep the incline at 1.5% though.

From Jason D on Sun, Feb 22, 2015 at 17:43:24 from 68.80.27.222

Wow. Someone put on his big boy undies this morning!

I find continuous efforts easier on the treadmill at times, while mile repeats I find impossible. Probably because I have a near perfect 1-mile tempo loop that makes focusing so much easier.

From steve ash on Sun, Feb 22, 2015 at 18:59:13 from 65.130.187.195

Solid workout Rob and pizza to recover on. The only thing better would have been a steak burrito:) Nice work.

From Rob Murphy on Sun, Feb 22, 2015 at 19:07:02 from 24.10.247.181

I had a steak burrito last night to fuel up!

From steve ash on Sun, Feb 22, 2015 at 19:17:01 from 65.130.187.195

Nice..

From steve ash on Sun, Feb 22, 2015 at 19:27:22 from 65.130.187.195

Carlos Lopes had steak the night before his 84 Olympic marathon victory. He was 37 at the time by the way.. Just thought I'd throw that in.

From Fritz on Sun, Feb 22, 2015 at 19:34:26 from 98.202.9.237

Great run Rob! As you tough as you are, I don't think I could believe it if you had done this outside today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM: Easy 2 mile walk/jog

PM: Easy 3.25 miles warming up at track practice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Mon, Feb 23, 2015 at 17:52:25 from 65.130.187.195

It's all about recovery. You can pound yourself into oblivion but if you don't recover properly it does you no good. Hard fought wisdom for me..

From Rob Murphy on Mon, Feb 23, 2015 at 17:54:10 from 24.10.247.181

You're right about that Steve. My easy days need to be easy in every sense of the word.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

9.25 easyish miles 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
1.000.000.000.001.00

AM: 2.5 mile walk.

Busy day, Ann and I are both working, kids at school, parent-teacher conferences tonight until 8. I'll try to get an easy run in at 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
7.000.000.000.007.00

Seven rainy, snowy, miles at track practice plus a few speedy striders. 

Feeling good these days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Feb 27, 2015 at 08:16:21 from 69.20.183.178

Good to hear that you are doing well. Looking forward to seeing you guys in a few weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles on the Porter Rockwell Trail from Draper Park.

Looks like I'll hit 60 for the week and 200 for the month. Big miles!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLTC Winter 15k (9.32 Miles) 00:57:28, Place overall: 15, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.009.330.0014.33

AM: One easy mile just loosening up for the 15k today. The 10 am start time is the best thing about the SLTC Winter Series races. Weather looks perfect for the race but then with several days of winter weather moving in. Maybe 2 ft. of snow in the mountains!

Race report...

Not sure what to think of this one but I'm trying to find the positive. Went in with some pretty high expectations of being able to hold a sub 6 pace the whole way. This I managed for 3 miles before reeling off six straight miles in the 6:15 range. My legs just didn't have the pop I expected. Maybe the 20 miler I did six days ago was too close? Maybe I'm just rushing things in my mind a little too fast?

On the positive side, at about mile three I thought I might completely blow up and end up jogging it in at 7 to 8 minute pace but I managed to keep it together. It was helped by the fact that I was running just a little behind Bill Cobler (who's really running well) and a little bit ahead of Dennis Simonaitis (whom I've NEVER beat). So I was in the thick of the GRAND MASTERS competition! I found myself hoping Bill would roll an ankle or something. Never did catch Bill but I managed to stay ahead of Dennis which was good for my self esteem.

On the down side, it was my slowest ever SLTC 15K by quite a bit and over a minute slower than last years time. But I'm feeling pretty healthy and strong and I'm confident that I can close the gap between me and my younger self.

I started my cool down jog with Fritz and crew but their pace was a little (lot!) too fast for me so I turned around after a mile. Fortunately I bumped into Dennis and Michelle doing their cool down at about 10 minute pace. More my speed! So I joined them for a couple more miles and had a great conversation. They're just a couple of smart, thoughtful people and I really enjoyed getting Dennis's perspective on some things running related, AGING related, and life related. The bottom line is that Dennis has had much more success as a masters runner that I have, or anyone else in America for that matter, and he still isn't afraid or too proud to come out and race even when his training isn't going well. I learned something from that.

Update... A little over 3 hours after finishing, I'm still pretty wiped out.

PM: 3 mile walk with Andy. Stopped at a Maverick for an ice cream sandwich even though it was 30 degrees and snowing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Feb 28, 2015 at 08:12:50 from 99.1.220.106

Have a great race Rob.

From steve ash on Sat, Feb 28, 2015 at 09:28:58 from 174.27.245.106

Good luck Rob.

From steve ash on Sat, Feb 28, 2015 at 13:10:48 from 174.27.245.106

Good post and great run. Yes that 20 miler might have been lingering still. The 16 mile Wasatch run I had on Sunday was still pulling me down on yesterday's tempo.

From Bret on Sat, Feb 28, 2015 at 13:27:54 from 99.1.220.106

Sounds to me like you did well on the day and given the relative position within the competition, you should think you did quite well. Solid performance for you - on a day you were a little flatter than you had thought or hoped you would be. (Outstanding performance for most mortals) Congrats.

From Fritz on Sat, Feb 28, 2015 at 14:19:03 from 71.35.215.168

The 20 miler on Sunday probably wasn't the best way to taper for this :)

Still a good run and effort AND you beat that Simonaitis guy.

From Drew on Sat, Feb 28, 2015 at 16:49:36 from 24.92.19.68

It's never preferable to be a little off the mark, but it is inevitable if you're putting yourself out there and racing regularly. I sometimes find a less than optimal performance is a precursor to better running.

Overall it still sounds like a very good run!

From james (runmehappy) on Sat, Feb 28, 2015 at 17:45:00 from 67.41.162.148

Great race Rob. The 20 miler likely contributed. You went out and pushed it and that is what matters. Let's run soon.

From Jon on Sat, Feb 28, 2015 at 20:07:01 from 107.203.52.135

Eh, races happen. Good job, regardless. But your not a grand masters, are you?

From Rob Murphy on Sat, Feb 28, 2015 at 20:11:39 from 24.10.247.181

50 years old Jon!

From Jake K on Mon, Mar 02, 2015 at 12:50:55 from 159.212.71.77

Look at this from a slightly zoomed out view. In the past 15 days:

-Excellent 10K, doubling up your 5K from a few weeks before

-Longest workout/run in who knows how long

-Solid if unspectacular 15K

That's probably your best stretch of quality running since you retired :-) I'd say things are looking good.

From jtshad on Mon, Mar 02, 2015 at 12:59:12 from 141.221.191.225

Strong run, Rob. I agree with Jake that you have had a very solid stretch lately.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy recovery run on the treadmill plus some push-ups, sit-ups, core.

I'm much less sore today than I was after the 10k. Just a little 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
0.000.000.000.000.00

Nothing.

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

Six easy miles. All I had time for. I think I'm going to do a long run around 3 am.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 in 63 minutes around the neighborhood. Pressed for time to run again.

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

One mile warming up at Draper Park then 10 miles in about 1:12 on the Porter Rockwell Trail with my team.

Picked up a free pair of Saucony Ride Whatevers on my way home at Wasatch Running. Thanks Alta High!

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

AM: 3 mile walk. Had the Early Bird Special at Ruth's Diner.

PM: 6.5 miles at track practice. Included 8 flying 40s strategically embedded every 800 meters.

Did some core after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Sat, Mar 07, 2015 at 11:45:10 from 50.198.178.113

Nice double. What was the random Holiday? My sister went skiing.

From Rob Murphy on Sat, Mar 07, 2015 at 11:58:06 from 24.10.247.181

Just a comp day for parent-teacher conferences.

They do that so they don't have to pay us more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 3 mile walk with Ann around Sugar House and Millcreek.

I'm sore from the sprinting yesterday. Like really sore. Not sure what I'll do running wise today.

PM: 6 easy miles.

Andy and I started Spring Training today (that's a baseball term)

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

12 miles around greater Sugar House. I was going to do more but I got tired.

 

Later on...Drove over to the park with Ann and walked over to Flatbread Pizza. There were thousands of people in the park on a perfect day. Went to Barnes & Noble after and read Spring Chicken by Bill Gifford on aging. Interesting. Nice chapter on seventy-year-old pole vaulters. I'm constantly torn between doing what I need to do to be a competitive runner, and what I need to do to be healthy in general as I get older. There's obviously a lot of overlap between the two but it's not a complete overlap.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sun, Mar 08, 2015 at 17:40:01 from 65.130.146.32

Rugged workout nonetheless. No wonder, I'd be wrung out also. 6 laps?

From Rob Murphy on Sun, Mar 08, 2015 at 18:52:50 from 24.10.247.181

Just 4 laps around the park Steve. Plus a lot of wandering around the neighborhoods.

From MarkS on Sun, Mar 08, 2015 at 19:12:02 from 73.20.59.203

Getting old is fun isn't it.

From Rob Murphy on Sun, Mar 08, 2015 at 19:32:05 from 24.10.247.181

You know Mark, I actually welcome the challenge. Don't want to rush things along, but still, it's a nice physical and mental puzzle.

As they say, it's better than the alternative right?

From steve ash on Sun, Mar 08, 2015 at 19:50:36 from 65.130.146.32

Like playing golf and wearing polo shirts all the time? Pass on that one.. I plan to run until I drop even if that means shuffling up Emigration when I'm 90:)

From Rob Murphy on Sun, Mar 08, 2015 at 19:53:47 from 24.10.247.181

I actually meant croaking, kicking be bucket, buying the farm, pushing up daisies, meeting my maker….

From steve ash on Sun, Mar 08, 2015 at 19:57:45 from 65.130.146.32

Sorry, I was trying to cook while reading your post.

From steve ash on Sun, Mar 08, 2015 at 19:58:58 from 65.130.146.32

I was joking.

From Rob Murphy on Sun, Mar 08, 2015 at 20:10:44 from 24.10.247.181

I actually did laugh. Death and golf are BOTH alternatives to running. :-)

From Jon on Mon, Mar 09, 2015 at 21:34:56 from 107.203.52.135

Need history guidance, and to rein me in http://cameronbrown.fastrunningblog.com/blog-03-09-2015.html

From Controversial Cam on Mon, Mar 09, 2015 at 22:14:26 from 67.2.186.31

Dang. I'm glad I'm young. I still got a lot of years left until my prime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Zero.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.002.009.00

Good workout.

Started out with a 4.25 mile easy run.

Then I did 8 X 400 on the Highland High Track (that's where Beavis and Butthead went if you'll remember) with a 200 walk/jog recovery. My splits were 82, 82, 81, 79, 81, 80, 78, 73. 

That's right, 73! I held world class marathon pace for a 400.

Commenced to running a 2.25 mile cool-down around the track and back home. It's tennis season and I picked up two brand new tennis balls for my pooch. I love running while bouncing a tennis ball. Seriously.

Feel pretty good about this. Now I'm gonna eat dinner, have a cold one, and watch the Jazz take on the once mighty New York Knicks.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Tue, Mar 10, 2015 at 20:49:13 from 98.202.9.237

Nice workout. 73s are tough.

Kimetto actually averaged 69.93 for 105.49 400s. No rest.

From Rob Murphy on Tue, Mar 10, 2015 at 21:12:46 from 24.10.247.181

Thanks for that Fritz.

From Fritz on Tue, Mar 10, 2015 at 22:12:36 from 98.202.9.237

I didn't know it was under 70 until I did the math. That is crazy.

To break 2 hours he only needs to speed up about 1.5 seconds per 400 :)

From Connor Baller on Thu, Mar 12, 2015 at 22:40:42 from 74.81.232.157

I love Dennis Kimetto

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four easy miles. Busy with kid 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
8.000.000.000.008.00

8 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
5.000.000.000.005.00

Easy five. Busy and feeling a little achy. Got a thing at school tonight so that will probably be it.

Renowned Lincoln and Civil War Era scholar Matthew Pinsker will be visiting us this weekend at Alta High. We'll have a program (3 lectures) in our auditorium at 8 am tomorrow morning. Tickets are $5.00 at the door. It's open to the public.

Dr. Pinsker has his BA from Harvard and his PhD from Oxford (it's this little school in England).

The three lecture topics are...

The Underground Railroad and Resistance to Slavery

Emancipation and War Powers

Manifest Destiny and the Civil War

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From The Warbeast on Fri, Mar 13, 2015 at 18:14:41 from 174.239.96.44

Aw I wish I lived up there! That sounds way interesting!

From Rob Murphy on Fri, Mar 13, 2015 at 20:20:08 from 24.10.247.181

If you came, I'd let you in free to help offset the price of your gas.

From Holt on Fri, Mar 13, 2015 at 20:43:46 from 67.2.239.163

Only until the new gas tax sets in! Who put all these "fiscally responsible" Republicans in power?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 miles easy around the neighborhood.

"Babies are one of my many areas of expertise. Growing up, I performed my own circumcision"

That might be my favorite Dwight Schrute quote.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, Mar 14, 2015 at 18:33:46 from 73.207.133.226

haha. eww.

From Rob Murphy on Sat, Mar 14, 2015 at 18:54:38 from 24.10.247.181

Yeah…I was just watching an Office re-run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 easy miles.

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

Zero. Nice night with the fam.

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 warm gully miles.

I made it home in time to take Andy to his first spring baseball practice. I'm glad he like baseball - the thinking mans sport.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Drew on Wed, Mar 18, 2015 at 11:11:55 from 24.73.66.122

I like baseball a lot. My sister asked me what I found interesting about it once- I tried to explain it wasn't the result of a single game, but instead watching the wear & tear on a bullpen over the course of a series, seeing what prospects were poised to make an impact, how everyone on the roster is performing over the course of a season. I think there's a lot of overlap with running.

From james (runmehappy) on Wed, Mar 18, 2015 at 15:44:24 from 50.203.76.218

Hey Rob, are you running the Running of the Leopards on Saturday?

From Rob Murphy on Wed, Mar 18, 2015 at 17:29:00 from 24.10.247.181

Wy yes James, I am running with the leopards. I'll be using a skateboard on the downhill portions.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles on the Porter Rockwell Trail from Draper Park. Averaged 7:27.

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 around Sugar House. Didn't get out the door until 8:30 pm.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Thu, Mar 19, 2015 at 22:34:52 from 98.202.9.237

Wow, that's a late start. Good thing we pay for those street lights.

This looks like good news:

http://www.sltrib.com/news/2311343-155/state-school-board-backs-away-from

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Easy run around Highland track.

The Shadley's are coming for a visit tonight. We're running the Leopard Run 5k tomorrow. Should be fun.

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

15 miles up and down City Creek Canyon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

Basically an encore of yesterdays run. Jeff Shadley and I ran 14 miles from Memory Grove up to Rotary Park at the top of City Creek Canyon and then back down. Did a quick tour through the state capitol at the end. Slower up than yesterday, faster down. About the same overall time.

I cut my toenails last night so my feet felt a lot lighter today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Mar 22, 2015 at 15:34:33 from 73.207.133.226

it's amazing what a difference it makes. i always feel like i'm flying after an eyebrow tweeze.

From steve ash on Sun, Mar 22, 2015 at 15:45:54 from 65.130.157.56

Just no shaving the legs or else the man card will get pulled..

From Rob Murphy on Sun, Mar 22, 2015 at 15:48:38 from 24.10.247.181

No worries there Steve!

From Jason D on Sun, Mar 22, 2015 at 21:59:32 from 68.80.27.222

Toe nail, hair cut, and a shave. The usual pre-run business. Then I feel like I'm finally out of the middle weight division. I like to let all my falling do my leg shaving.

From Bret on Mon, Mar 23, 2015 at 12:08:51 from 216.234.133.229

That route sounds familiar! Did you take Jeff inside the Capital building?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today. Pretty sore from the back-to-back canyon runs.

Besides, Andy and I are headed to the Jazz game tonight.

Unbelievable! I thought I picked a safe game to take Andy to for our first Jazz game together. At home against the 15-54 Timberwolves right? Nope, lost in overtime. Pathetic!

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 4 miles. Still a little 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
2.250.000.000.002.25

2.25 easy miles. Pressed for time.

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 plus some rope skipping, push-ups and sit-ups.

Super busy week. Just trying to maintain.

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

Sunny neighborhood run after work.

Going out to dinner tonight with RandyRoberts.

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

Mostly around the Highland track.

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

AM: 3 mile walk with Ann and Andy.

PM: 8 mile run around Sugar House. Beautiful again! We basically have San Diego's climate these days. Minus the ocean unfortunately.

I'm all alone the next six days - Ann and the kids are going to Minnesota and I'm not since my spring break doesn't match up with there's. Not that I'd see them much this week anyway with track meets Wednesday, Thursday, and Friday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Holt on Mon, Mar 30, 2015 at 16:43:45 from 67.2.224.154

We missed you guys down at the pv invite

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five head clearing miles at Liberty Park. 6 long striders at the end.

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

Evening run around the neighborhood. Tried to work through a ton of work-related stresses while I was at it. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, Mar 31, 2015 at 23:54:05 from 202.45.10.20

Sounds like a stressful couple of days. That's when having the outlet of running is a blessing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4 easy then I stepped into the 3200 at the track meet at Jordan High. Ran the first couple laps with the JV girls then picked things up to finish with a respectable 12:10.

I miss my family and so does my dog.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Apr 02, 2015 at 07:25:02 from 141.221.191.225

Good run. Hang in there, they will be back soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. Got home from worlds longest track meet at 11 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
1.000.000.000.001.00

One mile jog squeezed in between track meet events, That's all. Planned on running some when I got home at 9, but didn't.

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

Easy run around Liberty Park.

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

6.25 miles arounf the neighborhood plus 10 stadiums at Highland High. Lots of push-ups and sit-ups.

I'm watching "Death and the Civil War" right now on The American Experience. It's being really interesting but I'm not sure how good it is for my gloomy mood these days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: Two mile walk

Later AM: 8.25 around Liberty Park with some fast striders plus core.

Discovered a great website for outdoorsey traveling types. http://rootsrated.com

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Mon, Apr 06, 2015 at 18:39:22 from 68.80.27.222

Pretty cool. I am tempted to send them an email and see if they want to hire a soon to be unemployed Philadelphia runner to do some writing. Lots of the spots they have for Philadelphia are in New York. And they don't include Wissahickon Valley Park. It's a gem!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy 4. Picked up Meb's new book today. Lots of good insights.

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

6 miles on the treadmill, 1 mile on the stair master, 1 mile on the ellipticcle.

All moderately hard except for the warm-up.

Watching the snow come down!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Wed, Apr 08, 2015 at 22:01:21 from 199.201.102.249

You ever read any Jerry Lynch, say Thinking Body, Dancing Mind?

From Rob Murphy on Thu, Apr 09, 2015 at 07:04:26 from 24.10.247.181

No, but I'll look it up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Treadmill run at 7:20 pace. Then some hot tubbing, then a nap while watching the Masters.

Walked Andy to school this morning then had breakfast at Ruth's with Ann. In short, a completely civilized day.

PM: Grilled ribeye and consumned red wine.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Apr 09, 2015 at 17:02:12 from 107.203.52.135

Civilization is highly overrated.

From james (runmehappy) on Fri, Apr 10, 2015 at 08:52:50 from 50.203.76.218

"Civilized" sounds like vacationing!

From steve ash on Fri, Apr 10, 2015 at 16:54:00 from 65.130.161.90

Ribeye and red wine.. Not sure many things could top that dinner wise. Definitely an iron storage booster:)

From Jon on Sat, Apr 11, 2015 at 07:05:58 from 107.203.52.135

Did you also consume the ribeye?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 miles around Sugar House in about 7:30 pace.

 

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

No running today. Drove up to Lander, Wyoming for the weekend and spent the afternoon hiking and exploring Sinks Canyon State Park and then visiting the grave of Sacagawea up on the Wind River Shoshone reservation.

Dinner at the Lander Bar then watched the Jazz beat Portland here at the snazzy Pronghorn Lodge.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Apr 12, 2015 at 08:33:02 from 69.20.183.178

Sounds like a fun day!

From Amiee on Mon, Apr 13, 2015 at 08:58:16 from 155.98.164.36

LANDER!!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 tough miles on BLM land and the Red Canyon Ranch south of Lander Wyoming. 3.5 awesome downhill miles, 3.5 miles "challenging" uphill. Beautiful run words can't describe. Just google "Red Canyon Wyoming".

Walked to the Lander Town Park with Andy. Played for a long time. Ate a great brunch at The Middle Fork Restaurant. Then drove home...stopped at Jim Bridger's old place near Evanston on the way back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Apr 14, 2015 at 08:39:47 from 67.128.146.20

That canyon looks like a pretty nice spot. I like the color contrast.

Starting w/ downhill is guaranteed character-building :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM: 2.25 mile walk around Sandy. I'm a little sore today.

PM: Easy warm-up and some drills then 10 miles on the Porter Rockwell with some of the lads of the Alta distance squad. Averaged 7:19. Windy and warm.

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. Weights and strength training 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
7.250.000.000.007.25

Cancelled our track meet today... by far the biggest snow dump of the "winter" the last couple days.

Ran 6.25 on the treadmill and a hard mile on the stair master.

Watched the classic Paul Blart: Mall Cop with Andy in the evening. As a parent, I felt it was important before watching the sequel this weekend.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Thu, Apr 16, 2015 at 18:54:40 from 98.222.16.15

You kidding? Snow on tax day? That's just wrong!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

6.25 miles around the Salt Lake Cemetry (hilly!) during Andy's baseball game.

Lots of 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
6.250.000.000.006.25

6.25 miles, once again squeezed in between events at a track meet.

Went to Sugar House Park with Andy in the evening and sprinted up the big sledding hill a few times.

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

8 miles around Sugar House. Achy.

PM: Walked up to the gym and lifted for a half hour. Then I walked over to Barnes and Noble and read Chris McDougall. Pretty good - fuses running, fitness, and WW-II - all things I like. Then I met Ann at Fiddlers Elbow for dinner.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Apr 19, 2015 at 16:47:20 from 69.20.183.178

Sorry we missed you this weekend. Hope the meet went well and that Abby had a good time at the game. They lost, but a great stadium.

From Rob Murphy on Sun, Apr 19, 2015 at 20:22:35 from 24.10.247.181

Yeah, I heard it was a crazy game. We'll get together soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Zero again. My third in the last 7 days. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: 2 mile walk.

PM: 8.25 miles at Liberty Park after track practice (my team ran great!). Ran the last mile in 5:44. No kidding.

Then went to Andy's baseball game. He works so hard at it. Smashburger with the whole family after. A fun night.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sat, Apr 25, 2015 at 21:17:25 from 66.87.126.42

5:44? Dang. Looks like a good week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles and some weights/core/strength training in the Alta weight room.

Track meet now...

So, yeah, a tiring day. I'm getting a little bit older I've concluded. I used to knock out days like this with no problem. 

Instead of grading papers or planning lessons during my 4th period prep, I ran a couple miles on the track and then went to the weight room. I lifted hard - maybe over did it. Then I went out to the meet we were hosting against Copper Hills. I did a little warm-up and stepped into the 3200. As usual, I ran the first 3 laps or so with my girls and then gradually increased the pace each lap. I finished in 12:12. 

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: 2 mile walk around the Alta neighborhood. I'm sore today but not as much as I have been after lifting lately.

PM: 4

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

Decent day...

10 miles on the treadmill. Finished up at 6:30 pace the last couple miles.

It was supposed to be a busy night but Andy's baseball game got rained out so we had some time to kill. Ann is with Abby way out in Kearns at a swim meet all night (not rained out as its indoors) so Andy and I went to Barnes and Noble and got a new Star Wars Lego set as a reward for him getting a 100 on his spelling test and not being a delinquent in school this week. Then we went to Sugar House Park on the way home and sprinted up the big hill five times. He won 4 out of 5.

Now we're watching Sponge Bob  and putting together "Clone Troopers vs. Droidekas".

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Apr 25, 2015 at 06:15:39 from 99.1.220.106

That sounds like an awesome day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 miles in 62 minutes around Kaysville, UT.

Ate too much for lunch.

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

8 miles on the squishy wood-chp at Liberty Park. 6 long striders at the end.

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

No running. Nice walk around the neighborhood though.

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

AM: I'm about 90% certain I'm going to make the committment to before work morning running. I used to do that all the time, but I've opted out this year in favor of extra sleep.

So I made it up this morning and was out the door at 5:15 for a leisurely 4.25 miles. It was a little chilly - had to wear a light jacket and gloves.

PM: 4.25 treadmill miles before track practice.

That's a double right there.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, Apr 28, 2015 at 12:24:10 from 216.234.133.229

Once you get out the door, the easy morning runs are actually quite a pleasant way to start the day - at least they are for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

My favorite quote (so far) from Eric Greitens new book Resilience

As time passes, some people become especially fearful of failure. Thet seek to protect what they've accumulated. They lose the hunger and daring of their early days. Comfortable in a cocoon, they experiment less. They try fewer new things. They embrace fewer adventures.

As we become older, it is comforting to know that we have earned a certain measure of proficiency and mastery through years of practice. It is fine and fitting to be proud of what we've done. But adults can come to stake their identity on the success they have attained, while losing the very spirit and character that made success possible in the first place.

Good advice for me at 50. I'm getting complacent.

Workout: 9.25 miles circling Liberty Park. Striders at the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Wed, Apr 29, 2015 at 20:44:15 from 98.222.16.15

Yeah, what he said!

From Jon on Sun, May 03, 2015 at 06:57:32 from 107.203.52.135

Amen

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven on the treadmill during swim practice. A little over 7 minute average pace. Focused on my form since I've noticed I'm becomming more of a flat-footed shuffeler every day. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: Two mile jog.

PM: 6.25 miles sandwiched between the end of school and the track meet.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Sat, May 02, 2015 at 00:09:27 from 172.56.41.246

Hey, how much should I run tomorrow?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Hard workout despite the low mileage...

Warmed up with an easy two treadmill miles then about an hour of strength training including some plyos. The box jumps are getting harder but something tells me I need to keep doing them. They might be the fountain of youth.

PM: 2 mile neighborhood walk.

Today is Andy's adoption day. We'll be going to watch the Utes play USC in baseball at Smith's Ballpark and dinner, as always, at Bucca di Beppo.

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

AM: Sunday morning walk. 3.25 miles with Ann and Andy.

PM: 7 miles around Sugar House Park.

PPM: 1.5 mile walk.

I surpassed the Amish Farmer Standard for the 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

Zero. Got my hair cut.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.260.000.000.006.26

6.25 miles. Push-ups, sit-ups, 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
2.000.000.000.002.00

2 mile jog around Copper Hills High School before the track meet.

Not shaping up to be a very good week running wise.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Thu, May 07, 2015 at 14:05:51 from 66.87.126.168

Your blog this week is kind of boring me. Please add some political or otherwise interesting tidbits. I suggest a viewpoint on the Boston marathon guy who got a letter from the principal for taking his kid out of school for the marathon, then posted a viral public reply, then was busted for faking his qualifier.

From Rob Murphy on Thu, May 07, 2015 at 18:54:40 from 24.10.247.181

Yes, but it did give the public another fine opportunity to bash public schools.

From Jon on Thu, May 07, 2015 at 21:00:17 from 107.203.52.135

Boston Qualifying marathons... qualifications? minimum requirements?

...more red tape. more cost. It was $100 or so when I ran it, now it's almost doubled. Buy why not, it sells out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 easy miles around Sugar House before work.

It's crazy how many people were watering their lawns this morning after our inch of rain last night. #utahans

Late AM: 2 mile walk, push-ups and sit-ups.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, May 07, 2015 at 06:32:35 from 98.202.128.218

I like when the sprinklers are pointed in a direction that waters the concrete sidewalks too. That's a great use of resources.

I assume you saw the report from a few days ago that showed Utah has the highest rate of per capita water wasting. I was not the least bit surprised!

From Drew on Thu, May 07, 2015 at 06:55:58 from 24.92.19.68

I'm amazed you guys have Florida beat. I'm betting most people water each zone in Utah for 15 minutes or so. Out here, 45 minutes per zone easily, since the ground is practically sand. To keep the prototypical St. Augustine lawn, you need to dump water through the ground constantly.

And yeah, we like watering our sidewalks too.

From Jake K on Thu, May 07, 2015 at 08:52:58 from 199.190.170.30

I can't speak to the specifics of watering practices Drew, but I can tell you that we have sand... Utah is a DESERT state... which people don't seem to want to accept :-)

From allie on Thu, May 07, 2015 at 10:03:13 from 24.99.46.55

church lawns and golf courses -- gotta keep them green.

my favorite scenario is when sprinklers water the pavement DURING a rainstorm (and sometimes snowstorm) -- i saw it all the time, even in places like liberty and SHP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: Easy 4.5 mile neighborhood run. Kind of blustery. It's Friday!

Two consecutive before work runs.

PM: 6.5 treadmill miles at 7 minute pace. Some core and plyos after.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Amiee on Fri, May 08, 2015 at 10:43:02 from 155.98.164.36

Why do I always hear about these things the day after grrrrr!

http://radiowest.kuer.org/post/natural-born-heroes

From Rob Murphy on Fri, May 08, 2015 at 13:15:34 from 163.248.33.220

Yeah…he was at the King's English last night too. I had a track meet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles on the treadmill after track practice this morning. Some of it kind of fartleky - got up to as fast as 6 minute pace for a while.

I was disappointed to see my employer, Alta High School, watering its extensive lawn in the downpour when I got to the track.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From SpencerSimpson on Sat, May 09, 2015 at 13:59:15 from 73.3.100.120

High School Budgets are huge these days Rob. Watering the lawns in a Utah down pour is nothing for a 5A school like the Alta Hawks. Who needs to pay teachers when you can budget that money for watering in the rain. Makes sense. nice week. MIH

From Rob Murphy on Sat, May 09, 2015 at 15:49:55 from 24.10.247.181

Ha! They are giving us a hard time about a cost of living increase in our negotiations.

We drop down to 4A next year by the way. Corner Canyon was a dagger to the heart of Alta High School.

From Holt on Sat, May 09, 2015 at 17:59:29 from 67.2.226.123

Contrary to popular belief... Bigger isn't always better. We loved our time in 4A. Of course for us, it was bigger. Now just convince the UHSAA to take DHells there. They have almost as many students as you guys!

From Fritz on Sat, May 09, 2015 at 18:01:18 from 70.208.11.134

HHS is also making good use of that budget by putting in a new football field. Hopefully we also get a new track out of it.

From Rob Murphy on Sat, May 09, 2015 at 19:40:48 from 24.10.247.181

I agree with you on the size thing Dave but they took the area all out best athletes came from. 6 out of 7 runners on my 2008 state championship team came from what is now Corner's boundaries.

From Holt on Sat, May 09, 2015 at 19:52:00 from 67.2.226.123

Most hellions actually live about 1-2 miles from PV and drive 5+ miles to purgatory! So I hear ya. Could you get some nice weather dialed in for next week?!

From Rob Murphy on Sat, May 09, 2015 at 19:58:25 from 24.10.247.181

It's got to be better than this week. I was on the track this morning for a workout with my kids and I swear we had warmer days in January!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 miles. Laps around Sugar House Park. Nice to have some partial sunshine.

PM: Mowed lawn, yard work.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From SpencerSimpson on Mon, May 11, 2015 at 13:18:44 from 73.3.100.120

yard work I am thinking counts for at least a 5K time trial...MIH

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. Four mile walk instead.

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 dark miles.

PM: No miles. Seriously, I wanted to but then I had a track meet and Andy's baseball game then it was past 8 pm so I just sat on the front porch and stared at Mt. Olympus with Ann while pondering my continuing midlife crisis.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Tue, May 12, 2015 at 21:50:52 from 199.201.102.249

I just got a good chuckle from your midlife crisis. Here's to long life.

From Steve on Tue, May 12, 2015 at 23:02:25 from 66.87.126.121

I should have come over and run with you an hour. My rental truck blew up on I15 and I had to sit two hours.

From Rob Murphy on Wed, May 13, 2015 at 06:09:25 from 24.10.247.181

You're welcome any time!

From jtshad on Wed, May 13, 2015 at 06:29:20 from 141.221.191.225

Hang in there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Loops around Liberty Park then 6 fast striders. Each strider was about .1 equaling .65 combined. Each one a little faster than the one before.

Then I sat on the hill by the pond and watched ducks for a while. Got home in time to see Ann for a few minutes before she headed out for a 12 hour night shift.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Thu, May 14, 2015 at 12:39:04 from 163.191.36.14

Hope you are feeling better. You might have more than a "midlife crisis". Stay aware and honest with yourself.

From Steve on Thu, May 14, 2015 at 15:24:57 from 66.87.126.198

Yo! It's time for a R2R2R. I have Tuesdays through Saturdays off each week of June and you have every flipping day off. Come with me and hit the north rim. We can hike/run it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.001.000.009.00

9 miles on the treadmill. Alternated hard and easy running in 10 minute increments.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

State track meet today!

Update...Blake ran a 4:27.55 to take 10th place in the 1600. Not a bad 2.5 second PR for him!

Easy run today...7.75 miles in one hour. We'll have the annual coaches run at the meet tomorrow - usually good for 10 miles so I'll get a 50 mile week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, May 15, 2015 at 06:36:12 from 216.234.133.229

Good luck - how does your team look?

From Kam on Fri, May 15, 2015 at 12:38:15 from 68.66.163.179

Hope the weather is cooperative...

From Steve on Fri, May 15, 2015 at 17:49:46 from 66.87.151.52

Awesome time.

From Jon on Sat, May 16, 2015 at 08:44:01 from 107.203.52.135

Congrats to Blake and you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Hardish 12 miles on the treadmill at the Provo 24 Hr. Fitness between the 3200 and the 800. Raining hard so I wimped out. Plus I needed the softer surface of the treadmill. Kept it at 6:20 pace for several miles and it felt pretty good.

Long, tiring day. My kids - Sarah, Davis, and Blake all ran WITH GREAT COURAGE today which is really all I can hope for. It's been an honor to coach them...

Also had some great conversations throughout the day. One long one with Timo Mostert, American Fork's coach, a true gentleman, and professional. My main career goal at this point is to put together a couple more Alta cross country teams that might at least force a team like AF to notice us. Also with Conner Mantz and the whole Mantz family who are just all great people despite the fact that Conner shunned my Furman Paladins for that school down South. I just love watching that kid race - win or lose, he always brings it! So basically I was just hoping all the excellence we have around here would rub off on me.

Oh yeah...Bill Cobler, the coach at East. Nobody devotes more time, energy, and effort to his coaching and he never fails to produce tough, gritty competitors who approach running and racing the right way. I sometimes have a hard time giving Bill the credit he deserves because I've spent so much time hating him in races from 5ks to marathons over the years. 

And, yes, there is a right way (and a wrong way) to do this sport.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sat, May 16, 2015 at 13:29:21 from 63.145.165.252

Cool post today. I love the Manzes.

From Jon on Sat, May 16, 2015 at 15:31:30 from 107.203.52.135

And you do it the right way, too, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM: 2 mile walk.

PM: Another 2 mile walk.

PPM: 2.25 more miles up to the Red Box with Ann to rent The Judge.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Sun, May 17, 2015 at 19:57:22 from 162.192.68.81

Funny...I just walked with my yorkie, Charley, the 1.5 Mile "out-and-back" from my house to the nearest Red Box. Hope the movie is good.

From Fritz on Sun, May 17, 2015 at 19:58:55 from 98.202.9.237

A triple? Impressive. I have never done one of those.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Fighting a bad cold and losing, might not run today.

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

Ufda!

So I ran a little today. I have a bad cold and feel like a complete turd but I ran 2.25 miles with Abby after work and then a couple more on my own. I excreted a gallon of snot during the run and actually feel a little better now!

Proud of Abby

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Comments
From Jon on Tue, May 19, 2015 at 19:43:49 from 107.203.52.135

Nothing quite like a run to get a stuffy nose... running.

Hope you had some good snot rockets.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

I'm thrilled to announce my return to the gully after a several month absence due to gas pipeline installation and Indian ruin excavation.

Gully longer run in about 57 minutes. Not a bad run. Thought mostly about what I'm going to say at our track awards dinner 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
9.500.000.000.009.50

Repeat performance in the gully today because I'm just so giddy about it being open. Averaged 7:54 for the Gully Longer Run.

Good first day of running today for my xc runners. Pretty good group of upcoming freshmen plus a senior transfering from Rock Springs. 

PM: I ran 2.25 miles with Abigail Pumpkin Pie in 20 minutes-ish. We met Ann and Andy at the nifty new Imperial Park the city built in our neighborhood. Hung out there for a while - it seemed like Andy's whole 3rd grade class was there so he had spastic fun for a long time.

Then we walked home and had Taco Thursday.

Congrats to the Alta Hawks for winning the 5A state soccer championship today!

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Comments
From Jason D on Thu, May 21, 2015 at 18:26:07 from 166.137.244.17

I was just thinking the same thing, Mark. Runnwr never stops. It's like when when people ask what teachers do in the summer. Oh, you know, take my private helicopter that lands on my yacht.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

2 miles at practice with the team plus 10 stadiums. That's all I had time for. I'm hoping Andy's baseball game gets rained out so I have time for some more.

PM: 3 miles plus some core stuff, push-ups and sit-ups around the fields at Andy's baseball game. I think some of the other parents think I'm odd.

Why are adds for "sweet Asian women" popping up here on the FRB????

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Comments
From Fritz on Fri, May 22, 2015 at 21:33:51 from 98.202.9.237

I think those are retargeting ads meaning you visited those sites before. If that isn't it they must just think you fit the profile of their customers.

From Rob Murphy on Fri, May 22, 2015 at 21:50:05 from 24.10.247.181

I swear I haven't! Honest. Don't tell my wife.

From Rob Murphy on Fri, May 22, 2015 at 21:51:22 from 24.10.247.181

Seriously, I know it works that way but I've never visited any sweet asian women sights. Scouts honor.

From Rob Murphy on Fri, May 22, 2015 at 21:59:21 from 24.10.247.181

Not once ever.

From Fritz on Sat, May 23, 2015 at 11:20:47 from 50.198.178.113

maybe someone else used your computer. I would complain to Sasha that he is profiting from filthy ads.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: Walked to downtown Sugar House with the kiddos. Had breakfast at Chic-fil-a   (kids had breakfast, I had coffee), hung out at Barnes & Noble for a while, looked at all the newborn ducklets in the creek, and then walked home. 

PM: 8.25 kind of cold, rainy miles. The street lights were on in my neighborhood at 3:30 in the afternoon it was so dark out.

Not much of a week mileage wise but a great week in other ways. I'm feeling pretty strong with minimal aches and pains. Still looking for that perfect late summer/early fall race while I have time to train and before cross country season gets rolling seriously. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sat, May 23, 2015 at 17:15:47 from 24.10.247.181

Yes, and we need to get together for a run!

I've run every Deseret News since 2002 but my streak will come to an end this summer. I have a conference in Colorado that weekend.

From Jon on Sat, May 23, 2015 at 17:57:34 from 107.203.52.135

Jupiter Peak Steeplechase

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles around Sugar House, Foothill, and Millcreek. Perfect morning. 7:35 average pace.

PM: 3 mile walk with Ann. Grilling and relaxing with neighbors and neighbor kids after.

Maybe, just maybe, I'm heading up to Jeremy Ranch in the morning.

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

Fifteen miles today. 

I ran the first 12 by myself. Started from home, did a couple laps around Sugar House Park and then wound my way north and west to Liberty Park then a few laps around Liberty on the wood chip. Finished 12 miles at an average pace of 7:35 then ran 3 more miles with Abby in 8:55, 8:50, 8:35.

Happy Freedom Isn't Free Day to everyone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Mon, May 25, 2015 at 13:55:50 from 66.87.83.40

Nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 miles in 35:58 with Abby. A true recovery day.

Later PM: Walked a total of 3 miles while Andy was playing at the super-nifty new Imperial Park here in Salt Lake City. An earnest and sincere young missionary from the LDS Church (it's a big deal here) invited ust to "Pie Night in the Park" this Saturday at 6:30 to which we'll definitely go because we like pie. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Abby Murphy on Tue, May 26, 2015 at 21:09:00 from 24.10.247.181

😎

From Fritz on Wed, May 27, 2015 at 08:33:20 from 72.250.223.132

you are only going for the pie? I will have to check out Imperial Park. That is a nice addition to your neighborhood.

From Rob Murphy on Wed, May 27, 2015 at 08:50:58 from 163.248.33.220

Strangely, it's not on Imperial St. It's at the intersection of Glenmare and Atkin just South of 2700 South. Good drinking fountains for long runs.

From Bob on Wed, May 27, 2015 at 17:56:11 from 70.194.100.159

Darn, no pie nights around here, just higher taxes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.253.004.000.0011.25

This afternoon I did my once patented (meaning I used to do it all the time) treadmill fartlek, It's basically 2 minutes at 7mph, 2 minutes at 8 mph, 2 minutes at 9 mph, and 4 minutes at 10 mph. Repeat six times. So, a total of 24 minutes at 6 minute pace or faster.

9 miles for the 60 minute fartlek plus warm-up and cool-down. 11.25 total

1.5 on the treadmill incline.

I'm detecting less life on this blog than in years past. I wonder what happened?

 

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Comments
From jtshad on Thu, May 28, 2015 at 06:06:11 from 69.20.183.178

High school track is over, the kids have stopped chatting as much here on the blog!

From Jake K on Thu, May 28, 2015 at 06:33:29 from 98.202.128.218

https://goo.gl/oO1btk

From Rob Murphy on Thu, May 28, 2015 at 08:01:26 from 163.248.33.220

I love it when my gut feelings conform with actual data. It confirms by belief that I don't pay attention to data.

From Jake K on Thu, May 28, 2015 at 08:37:01 from 199.190.170.28

It's been a steady decline since high school track ended... in 2012 :-)

If there was a way to track engagement (comment volume) I'm sure that would show an even steeper downslide. Hopefully it means people are outside doing stuff and perhaps even more productive at their jobs! (and on that note, signing off...)

From Jason D on Thu, May 28, 2015 at 08:45:09 from 166.137.12.107

When I borrow this workout I will be sure to give proper credit.

From Amiee on Thu, May 28, 2015 at 13:23:41 from 107.77.97.123

Strava + Religious Banter = ⬇️

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

6.25 miles around Alta High and its environs after school. Threw in some barefoot striders at the end. 

Later PM: 2.25 miles with Abby in 20 minutes

Working on my summer reading list...

1. Western Civilization by Jackson Spielvogel (my new AP Euro text)

2. The Boys of Summer by Roger Kahn

3. Lawrence in Arabia by Scott Anderson

4. The Glory and the Dream by William Manchester (probably dreaming on this one)

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Comments
From Rob Murphy on Thu, May 28, 2015 at 21:09:30 from 24.10.247.181

Thanks Mark. A lot of it is my job. I like to feel prepared to at least give a thoughtful guess to most questions my students might ask. What makes an interesting teacher is depth of knowledge.

From Matt Schreiber on Thu, May 28, 2015 at 22:27:36 from 66.17.112.31

I love to read, and hopefully some year I can put a list that interesting together.

Looking back on the teachers I remember, your comment about knowledge seems pretty fitting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five easy miles at Liberty Park plus some core and drills.

Andy's baseball team almost won a game tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Fri, May 29, 2015 at 21:56:47 from 67.2.17.194

Congrats to Andy!

(your summer reading list looks intense)

From Rob Murphy on Fri, May 29, 2015 at 22:14:13 from 24.10.247.181

Thanks Teena.

His team is 0-12 now. :-(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

I finally made it up to Jeremy Ranch. Woke up fairly early, had a couple cups of coffee and a bowl of Cheerios with fruit then drove up...

Jeremy Ranch, for the uninitiated, is a rolling dirt road that parallels a creek through some beautiful country up near Park City. It's a little more than 7 miles one way, so 14.25 total miles. It's rolling, but more downhill out and more uphill back. Strangely, it often seems to have a headwind both ways. The elevation is about 6,300 feet.

Today was pretty warm and I ditched my shirt about a mile in. I was sort of planning to take it really easy and just enjoy the run on a perfect morning. So I was thinking about 8 minute pace. But I was feeling pretty good and ended up averaging 7:37 pace. 14.25 miles in 1:48:25.

7:50, 7:42, 7:35, 7:30, 7:43, 7:32, 7:26, 7:31, 7:50, 7:42, 7:46, 7:38, 7:23, 1:23. 

The only thing that would have made this run better was some company. I did see some deer, a coyote, and a Bald Eagle ( being our national symbol, I feel it should be capitalized).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, May 30, 2015 at 12:19:00 from 99.1.220.106

Happy to be among the "initiated" - that's a great run. Would have tried to keep you company if I was local and acclimated to that elevation.

From Rob Murphy on Sat, May 30, 2015 at 12:39:39 from 24.10.247.181

I think you're one of the few to have done it with snow the whole way if I'm remembering right.

From Bret on Sat, May 30, 2015 at 12:53:22 from 99.1.220.106

That's correct- and I was happy for it too because I was dehydrated and ate a few handfuls.

From Jake K on Sat, May 30, 2015 at 15:09:14 from 98.202.128.218

I'm looking forward to being able to complete a Jeremy Ranch out and back again. I need a couple more weeks.

FYI it looks like your Alta summer road is clear up to about the Catherine's parking area. Still will take a while for the campground to melt out. But it's stunning up there right now with all the snow still on the N/E faces. Lot of people walking/running up there today.

From Rob Murphy on Sat, May 30, 2015 at 15:15:01 from 24.10.247.181

I'm pretty sure you could make it now Jake.

Good news about Alta. Our first run up there is scheduled for June 18th.

From jtshad on Sat, May 30, 2015 at 16:06:12 from 69.20.183.178

Nice week of running and great run today. I will have to try to come down and do this run with you sometime, sounds like fun.

From Jake K on Sat, May 30, 2015 at 16:17:01 from 98.202.128.218

Oh I'm sure I "could" make it 14 miles, but just not worth taking the chance and setting myself back at this point. Ragnar is going to test the limits of what I can run right now :-)

From Rob Murphy on Sat, May 30, 2015 at 20:17:05 from 24.10.247.181

Ragnar? Inconceivable!

From Rob Murphy on Sat, May 30, 2015 at 20:18:27 from 24.10.247.181

Thanks Jeff. It's a great run and better with company.

From Matt Schreiber on Sat, May 30, 2015 at 22:17:08 from 66.17.112.31

I've heard of this Jeremy Ranch on the blog before. :) Sounds like a bucket list run.

From Teena Marie on Sun, May 31, 2015 at 13:33:43 from 24.49.99.147

Sounds awesome!! That is a crazy pace for those dirt hills! You are nutz!! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Just an easy mid-day-10k. 49 minutes.

91 degrees, 12% humidity.

Ate a bunch of cherries after I finished.

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Comments
From Bret on Mon, Jun 01, 2015 at 07:14:32 from 216.234.133.229

I feel like you post the humidity (or lack thereof) as kind of a taunt for east coasters. :)

From Rob Murphy on Mon, Jun 01, 2015 at 07:56:36 from 163.248.33.220

That's exactly right Bret. Enjoy your swamp.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

4:45 am.

8 miles around Sugar House Park. Last week of school, graduation on Thursday, but lots of work to do before then.

PM: 4.25 miles including 20 stadiums.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Holt on Mon, Jun 01, 2015 at 19:13:48 from 67.2.236.25

Last week of school? Man were on the third week of summer.

By the way, my daughter will be coming up during the moratorium, so she'll just have to run on her own I guess.

From RileyCook on Mon, Jun 01, 2015 at 19:49:56 from 73.52.134.194

I am surprised, as it appears Holt was, that you guys are still in school.

But hey, a well-deserved break coming up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Crocodiles can swim between 15 and 18 mph. WOW I say!

PM: 7.25 mile gully longer run. Had to run the last mile in a scorching 6:45 to dip under 8 minute pace for the run. I did not feel good...flat...lethargic. It happens.

Later PM: 3 miles around Liberty Park in 27 minutes with Abby before Andy's baseball game. HIS TEAM WON, raising their record to 1-13.

Andy himself wes 2-3 with 3 RBI's and a couple nifty put-outs at shortstop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Tue, Jun 02, 2015 at 16:36:11 from 24.10.247.181

I would worry anyway.

From sam on Tue, Jun 02, 2015 at 21:17:00 from 71.219.17.163

hmmmm

From Steve on Tue, Jun 02, 2015 at 22:28:10 from 66.87.126.10

Andy is the man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.259.000.000.0011.25

11.25 miles on the treadmill.

1.25 mile warm-up plus some stretching.

9.25 miles in 60 minutes.

.75 mile cool-down.

Looks like Salazar, Rupp, and the Nike Oregon Project are using more that hard training to get their results.

 

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Comments
From Jon on Wed, Jun 03, 2015 at 21:54:39 from 107.203.52.135

Cheating makes me sad. I prefer to think of everyone as clean. There have been enough rumors about Salazar, though (and he's shown enough ego/cut-throatness) that it doesn't surprise me.

From Rob Murphy on Wed, Jun 03, 2015 at 22:00:49 from 24.10.247.181

You can read my argumentative comments below the article.

It makes me angry as well. I've spent a lot of time trying to get the runners I coach to admire the achievements of Rupp and Farah. Now it looks like a joke.

From Drew on Thu, Jun 04, 2015 at 07:19:01 from 24.73.66.122

Pretty depressing stuff. Might be naive, but I do think talented, dedicated individuals can compete at the highest levels without all that garbage.

I really like Jeffrey Eggleston. He may not ever reach the tier of Rupp, Hall or Farah, but cheering for him makes me feel good.

From Steve on Thu, Jun 04, 2015 at 09:05:21 from 66.87.127.3

Goucher is so courageous for doing this.

Good training week, btw.

From Jason D on Thu, Jun 04, 2015 at 13:15:11 from 68.80.27.222

I go back and forth on this issue because I think it's hard to drawn lines between "natural" running and "synthetic" running. At the same time though, there are rules in place that are supposed to be followed in good faith.

The significance of this article taught me something new on the topic. Doping isn't a problem just because of unfair advantage (which, fine, true); it's a problem because it endangers athletes' lives and health. It also breaks laws as the article points out. One wonders about the doctors on the Oregon Project payroll as well. Put another way, is the problem only with Salazar? Doubtful.

It's also terrible for the reasons you mention, Rob. You want your runners to be good runners but also good people and to model behavior on great runners who are also great people. Perhaps a teachable moment is all I would add, but admittedly that doesn't add much.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Well, I was thinking about taking the day off but after graduation ended at the Huntsman Center, I went out to lunch at the Wasatch Brewpub in Sugar House and ate like a pig. Then I went home and took a nap. Woke up feeling like a slovenly, pre-diabetic slug so I decided to head up to Jeremy Ranch for a 15 miler.

Instead, I opted for 11 miles of tough singletrack on the Flying Dog Trail above Jeremy Ranck/Park City. Good choice except I was burping up cheesburger, onions, and tater-tots on the downhills and feeling like I wanted to hurl.

11miles in about 1:36 which is about 8:50 average. Lots of hard climbs at altitude the first 5 miles. My Saucony Ride 7's weren't the best choice either. My feet might be sore tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Fri, Jun 05, 2015 at 06:57:06 from 67.2.22.95

Brutal run with two lbs lbs or so of pub food on board. My strategy would have been to have topped off with a shot or two of espresso and a beer chaser to go:)

From Bret on Fri, Jun 05, 2015 at 10:53:42 from 99.1.220.106

So you are going to see Magness in Colorado. I listen to his podcasts all the time - seems like a really good guy. I imagine he's very approachable. 'Course you have probably already spoken to him and have arranged a clinic with you team in the fall..

From Steve on Sat, Jun 06, 2015 at 14:15:31 from 66.87.151.151

Yeah! This is the life!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

17 days since my last zero. Feels like it's time.

Last day of school for year 19. We're headed to this place next week for a week of rest, trail running, horseback riding, and fishing. No TV, wi-fi, phone...just unplugging.

 

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Comments
From Jake K on Fri, Jun 05, 2015 at 18:44:20 from 98.202.128.218

That sounds nice. And a nice part of Colorado. Which way are you driving down - are you going to go through Ouray/Silverton?

From Rob Murphy on Sat, Jun 06, 2015 at 13:32:25 from 24.10.247.181

Maybe on the way back. And we're probably going to ride the train from Durango to Silverton.

Ann works tonight so we'll get a late start tomorrow and stay in Green River and then through Moab and Cortez on Monday. Probably do Mesa Verde on the way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles in 1:54. Multiple laps around Sugar House Park - so hilly.

Too much to do today to make it up to Park City.

Andy hit a grand slam yesterday in his team's 14-4 win. Last baseball game.

PM: 2 mile walk with the dog and with the kids to the park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Josh E on Sat, Jun 06, 2015 at 12:15:06 from 67.2.52.41

epic

From Amiee on Sat, Jun 06, 2015 at 12:34:20 from 24.10.188.197

Awesome! Let me know when his next game is. I wanna come watch :)

From Jon on Sat, Jun 06, 2015 at 23:57:24 from 107.203.52.135

Sounds like he's quite the baseball player

From jtshad on Sun, Jun 07, 2015 at 03:03:17 from 69.20.183.178

Great game for Andy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles at about 8:10 pace. I did some lifting yesterday, including dead lifts and leg presses, so I'm sore today.

Struck out for our cabin in SW Colorado around 2:00 this afternoon. First vacation road trip ever with the dog. Of course he just puked in the hotel room. Fortunately it's the Robber's Roost Motel and they probably won't notice.

Great dinner, as always, at Ray's Tavern here in Green River.

We love staying in places like this.

Moab, Cortez CO, Mesa Verde NP, Durango tommorrow.

Rob signing off.

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Comments
From Teena Marie on Sun, Jun 07, 2015 at 20:17:49 from 24.49.99.147

VERY COOL!

Have fun! :-)

From steve ash on Sun, Jun 07, 2015 at 21:02:58 from 67.2.81.71

Enjoy your vacation Murphy clan. Mesa Verde also happens to be our vacation spot this summer:)

From Matt Schreiber on Sun, Jun 07, 2015 at 21:08:38 from 66.17.112.31

I love dead lifts. Oh, wait.. They ruin me. Really, I wish I did them more often. Have an awesome vacation! And good luck with the pup!

From jtshad on Mon, Jun 08, 2015 at 07:24:26 from 141.221.191.225

Have a great vacation!

From Bob on Mon, Jun 08, 2015 at 12:25:47 from 163.191.36.14

Sounds like a blast. Safe travels! "If you come to a fork in the road, take it".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Beautiful run through the San Juan National Forrest. Followed a dirt forrest service road up the Piedra River for about 3.25 miles with Abby and then the rest by myself. It's a tough, but beautiful, run.

According to the sign it's 12 miles to the end of the road. Thinking about bringing a bottle and a gu and doing the whole thing tommorrow or Wednesday.

There's also a trail marathon/half marathon in Pagosa Springs on Saturday. I'm thinking maybe. It's called the Turkey Track Trail Marathon and it looks like a lot of fun.

Big upgrade. They have wi-fi at the office here now so I just need to walk a quarter mile from our cabin.

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Comments
From jtshad on Tue, Jun 09, 2015 at 12:54:07 from 141.221.191.225

Go for it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

16.5 mountainy miles. First 4.25 with Abby

Signed up for the Turkey Track Trail half this Saturday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Wed, Jun 10, 2015 at 11:23:32 from 66.87.126.248

Sweet! We will be kind of close to you guys in Moab.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: Five miles with Abby. Muddy and slippery after an all-night rain. Raining all day too so I'm hanging out in the Archuletta County Library for a while while Ann and the kids do some running around.

Soaked in the mineral springs here in Pagosa Springs and so I feel about 30 years younger today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Jun 10, 2015 at 13:16:42 from 141.221.191.225

Sounds like you are having some fun and relaxing family time. Enjoy!

From Rob Murphy on Wed, Jun 10, 2015 at 14:10:03 from 74.118.88.137

Yep, lots of fun Jeff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

I finally made it down to the end of the road. It more or less is a hump. I start at the cabin which is just a few feet above the Piedra River then I climb the dirt road steadily for about 6 miles. By that time the river is just a tiny ribbon you can barely hear. Had to stop there for a minute to soak in the grandeur of the San Juans and imagine Kit Carson guiding John C. Fremont through here 175 years ago when Carson only halfway knew where he was going. But he was a badass so it didn't matter. Then it's rolling for about four miles and a steep drop with several switchbacks the last two miles to finish right next to the river. Ann and the kids met me there and drove me back.

12.5 miles at 8:10 pace.

Heading out for some fishing with Andy at a lake on the Southern Ute Reservation. It probably won't be good because of all the rain, and a trip to Chimney Rock National Monument.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Thu, Jun 11, 2015 at 11:50:51 from 163.191.36.14

Along with Jim Bridger, some tough dudes.

"I am Bear Claw Chris Lapp; bloodkin to the grizzer that bit Jim Bridger's ass!" Love that movie!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM: Easy run with Abby plus four striders in front of our cabin. Ann went fishing with Andy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Xterra Turkey Track Trail Whatever (6.21 Miles) 00:49:28, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.006.200.0016.20

I don't even know where to start with this race report but here goes...

I signed up for the Xterra Turkey Track Trail Marathon and Half Marathon intending to run the half marathon. The course is two 13.1 mile loops, hilly and rocky, and about 95% muddy singletrack. After the start, I settled into second place following a Brazillian dude who was running the full marathon. Eventually he built about a 30 second lead on me but I could still see him (I didn't know he was running the marathon). Anyway, we were pretty much all alone and after 3 miles, I figured out why...Brazillian dude missed a turn and I followed him and we got ridiculously lost. When he stopped in the middle of this Forest Service road we began trying to communicate. He was pissed! Talking about how in Brazil trail races are marked every kilometer and such and swearing in Brazillian. He did know the F word in English though.

Anyway, we jogged about 3 miles along the road until I came to a marker I racognized from driving in. We made it back to the start line (also the finish line) and the race directors were sincerely upset and apologetic, one even saying that he had "thought about" putting a person at the turn we missed. Here's where it gets really odd for a mostly road racer guy like me. They offered to do a seperate re-start of the race for the two of us and said they would count the times in the official results. After some thought, the Brazillian took them up on the offer and started out on the marathon again after having already run 7 or 8 hard miles.

I asked them for an entry in the 10k which was a half hour later and they graciously did that for me. So I started the 10k at 10 am, the same time Abby started the 5k. The 10k course went about 2.5 miles downhill on a supper muddy (lots of rain lately in Pagosa Springs) dirt road and then about 4 miles of rolling singletrack with a couple tough climbs. Anyway, once again I settled into second place behind this youngster who really looked like he knew what he was doing decked out in all his Pearl Izumi Racing Team gear and all. So I was in no-man's land once again just after the 5k running some pretty good splits in the 6:20-6:30 range and really enjoying the challenging course when Pearl Izumi dude comes running back towards me.

"Is there a turn-around up there" I said.

"No, we ran off the course". He said.

At this point, I uttered the F word. It just doesn't pay to play follow the leader!

So we started jogging back and I asked him why he thought we were off the course. He said he asked a walking half-marathoner. I asked him why he thought a fat, walking, half-marathoner knew anything about the 10k course. He didn't answer. At this point we encountered the 3rd runner who was a local and assurred us we didn't run off the course.

"Man, you guys came a long way back". He said. 

So we did another 180 and resumed racing but I have to admit, I lost a bit of interest. My goal was to enjoy the run and finish 2nd, which I did. But I finished and Andy was sitting on a log about a quarter mile from the finish with a camera and cheering for me so I spunked up a bit and finished with a little bit of pride.

Ran about 7 miles in 49 minutes.

So I ended up doing about 13 miles of racing today in 2 seperate races. So I guess I raced a half marathon. I am sad that I couoldn't finish the half which was won in about 1:45. I would have run about 1:30 or so on that course. They had just about the coolest trophy I've ever seen.

Sigh...

Spending the night in Monticello, Utah tonight and will be back in Salt Lake tommorrow.

Oh, and congratulations to Abby for being the overall women's winner in the 5k!!!!

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Sat, Jun 13, 2015 at 18:59:19 from 68.80.27.222

ee, boy. This is the stuff pre-race nightmares are made of. At least you got in some miles and some quality ones.

I've been surprised by how well marked the trail races I have run have been. They are generally marked by runners, which helps. They use flour to make directional arrows, which is probably pretty standard.

From Abby Murphy on Sat, Jun 13, 2015 at 19:00:38 from 74.40.191.3

Well at least you got a turkey foot

From Rob Murphy on Sat, Jun 13, 2015 at 19:18:45 from 74.40.191.3

I actually do have those sorts of nightmares Jason.

Abby is right. I did win a ceramic turkey foot for winning the masters 10k.

From Jon on Sat, Jun 13, 2015 at 19:24:59 from 107.203.52.135

Congratulations on the, umm... races? Sounds like a bit of a messed up day, but at least you were running at a beautiful location. And congrats to Abby.

From Rob Murphy on Sat, Jun 13, 2015 at 19:37:52 from 74.40.191.3

Thanks Jon. It was frustrating but turned out ok. Fun day for the family. I got a lot of great Colorado trail running in this week. Truly stunning in the San Juans.

From Jason D on Sat, Jun 13, 2015 at 20:16:52 from 68.80.27.222

I definitely have those dreams too. Mine usually involve trying to run through several floors of a house and me thinking "How am I ever going to maintain pace through these 180 degree turns in this person's living room?"

From Fritz on Sat, Jun 13, 2015 at 21:41:02 from 98.202.9.237

Nice job Rob. At least this is a day of racing and getting lost you won't forget.

From RileyCook on Sun, Jun 14, 2015 at 07:06:37 from 73.52.134.194

That's got to be frustrating. But at least you didn't let it get to you too much and still got a good run in. Nice work Rob, sounds like you're off to a good start enjoying your summer. Good for you; you deserve it.

From jtshad on Sun, Jun 14, 2015 at 08:50:29 from 69.20.183.178

What a cluster...makes my issue with the Tommy Vaughn's race a couple years ago look good (worse than Just Cuz for you as well!). Nicely done though with all the issues.

Congrats to Abby for the win!

From Amiee on Sun, Jun 14, 2015 at 17:04:08 from 24.10.188.197

Maybe you were just running way too fast to see all the course markings :) It's all about the adventure though, huh!?!

From Drew on Sun, Jun 14, 2015 at 17:08:13 from 173.171.218.92

Might not seem like it now, but that's going to be a pretty funny story in a couple years.

From Abby Murphy on Sun, Jun 14, 2015 at 17:08:25 from 24.10.247.181

It was clearly mostly my fault. There were these pink ribbons tied to bushes and trees along the course. I was spending too much time keeping track of the guy in front of me.

From Rob Murphy on Sun, Jun 14, 2015 at 17:14:11 from 24.10.247.181

Oops. Abby was logged into my computer.

From Matt Schreiber on Sun, Jun 14, 2015 at 20:43:56 from 66.17.112.31

Bummer! Congrats to Abby!

From Tom K on Sun, Jun 14, 2015 at 20:54:54 from 174.58.54.215

Never trust anyone in Pearl Izumi Racing Team gear. One of the craziest race reports I've read. Congrats on the turkey foot!

From Steve on Thu, Jun 18, 2015 at 03:39:58 from 66.87.127.206

Love this report! Reminded me of taking two wrong turns on the Skyline Mountain Marathon last year, and the director's response; This ain't no road race. Know the course. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Made in home at 3:30 this afternoon. Did a little hiking and arch exploring along the way topped off with another cheeseburger at Ray's Tavern.

Gonna take the day off of running.

Good article in my new Outside about Overtraining (OTS) and how it impacts ultra runners.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Mon, Jun 15, 2015 at 10:36:11 from 67.2.66.39

Over training is my worst enemy and I pay a price whenever I go over 80 mpw. Something always gives sooner or later, whether it be slower running and racing or injury.

From Rob Murphy on Mon, Jun 15, 2015 at 11:07:48 from 24.10.247.181

It's about 75 mow for me Steve. I just can tell when I'm up against the line and I back off. I think if you just approach the sport from the standpoint of wanting to run fast times but also wanting to maintain good health, high energy, and happiness, you can avoid that over training trap.

From steve ash on Mon, Jun 15, 2015 at 13:22:08 from 67.2.66.39

By the way, I think that Ray's tavern should be on our itinerary for our trip now. That will be up to the boss however:)

From Steve on Tue, Jun 16, 2015 at 00:57:15 from 66.87.64.97

I liked that article too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: 1 mile marking a course for my new runners then the Gully Longer Run - 7.25 miles in 55 minutes. Pretty good pace. Hot for 8 am.

Abby completed the whole Gully Long 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
13.000.000.000.0013.00

First run of the summer up at Alta Ski Area. Couldn't quite circle the Albion Basin Campground due to snow, but should be able to next week.

I did 13 miles in 1:44 - exactly 8 minute pace. Ran into Blake up at the top which helped. This run starts at about 8,500 feet and goes up to close to 10,000 feet over about 3.5 miles. Then back down of course. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, Jun 16, 2015 at 20:00:28 from 99.1.220.106

Impressive pace at altitude. Have you read "Into Thin Air" - cannot even imagine the impact altitudes of over 20,000 ft would have on the body.

From Rob Murphy on Tue, Jun 16, 2015 at 20:49:03 from 24.10.247.181

I have read it. It's interesting, I live at about 4,600 ft and when I go up to Park City at about 6,500 I don't really notice any difference. Above 8,000 I can really feel it, and at 10,000 I have to stop and suck wind on the uphills.

Also, I'm doing plenty of over 9 minute miles going up and gravity does the work coming down.

From Jon on Tue, Jun 16, 2015 at 20:53:42 from 107.203.52.135

Everest

10,000

8,000

Park City

Rob's house

Sea level

From Jon on Tue, Jun 16, 2015 at 20:54:52 from 107.203.52.135

Ok, FRB did not space that like I wanted. Try again.

Everest

.

.

.

.

.

.

.

Colorado 14ers

.

10,000

8,000

Park City

Rob's House

.

Sea Level

From Rob Murphy on Tue, Jun 16, 2015 at 21:07:59 from 24.10.247.181

As a distance runner who lives at altitude, I could probably skip up Everest without bottled oxygen.

From Jake K on Tue, Jun 16, 2015 at 21:34:13 from 98.202.128.218

When are you going to accept that the campground is "only" at 9500 feet? :-)

I'll give you 500 extra for dealing with some snow this week. Seasons have finally shifted. I bet it's going to be an exceptional wildflower season in Albion Basin (unless it gets exceptionally hot and stays that way).

From Jason D on Tue, Jun 16, 2015 at 22:19:51 from 68.80.27.222

If I get much above, say, 5, 6... hundred feet I start breathing. Sitting comfortably at 380 feet currently, except given current dew points, outside it feels a bit like swim-running at -10 feet of elevation. I can only imagine ~10000 feet is much harder.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Easy warm-up and some stretching then 8 miles on the Porter Rockwell Trail in that suburban paradise, Draper Utah. Ran 57:50.

Porter Rockwell was "The Destroying Angel of Mormondom" according to the  wikipedia article on him. A good Porter Rockwell quote..."I never killed anyone that didn't need killing". 

My team is all looking good but it looks like most of them will miss the rest of the summer for family vacations and LDS Church-related activities. All except my daughter Abby who doesn't have to drag handcarts around Wyoming because she's a Presbyterian.

PM: Lunch at Ruth's Diner with Ann. I love summer.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Wed, Jun 17, 2015 at 10:31:01 from 108.171.130.164

Is Abby going to Alta High?

From Rob Murphy on Wed, Jun 17, 2015 at 10:38:10 from 24.10.247.181

Yes! Four years of carpooling an hour a day with my teenage daughter. Either some great father-daughter bonding or a recipe for disaster - only time will tell.

From Bret on Wed, Jun 17, 2015 at 14:11:40 from 216.234.133.229

Or worse/better yet - when she becomes a student in your class!

From Steve on Thu, Jun 18, 2015 at 03:27:00 from 66.87.127.206

Summers off with nothing to do. I wish I had your life.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

I got up to Alta at 6:45 am to get in my run before my team arrived at 9. Ran up to the campground and then a bunch of loops. Some snow, but it was fun hopping through it.

Took it a little easier than on Tuesday averaging 8:20 pace.

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

AM: 4 mile walk around Sugar House with a little jogging mixed in.

PM: 4.25 miles in 32 minutes around the neighborhood. Keeping it flat. Hot! 94 degrees. Although according to The Weather Channel it only "feels like" 89 when you factor in the 11% humididity.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Fri, Jun 19, 2015 at 13:13:13 from 72.250.223.132

Nice of them to move the prison.

So I ran through Imperial Park for the first time on Thursday. It's a good addition to the neighborhood.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

AM: 3.25 mile jog around the neighborhood and then a 3.25 mile walk with Andy around Sugar House Park. All I had time for this morning.

Missed running Grandma's today. Next year maybe.

Check out Blake's race report today.

PM: I got interrupted during my morning run by parent stuff so I tried to get in a few miles this afternoom. Fail! Ran one 100 degree lap around Liberty Park and quit feeling like a sluggish turd. I did manage a few high quality strides at the end so that's something.

Tomorrow morning I'm going up to Jeremy Ranch at 6 am. The kids can stare at the screens on their devices all morning and let their brains rot.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Drew on Sat, Jun 20, 2015 at 09:23:28 from 173.171.218.92

It looks like temp was around 50 degrees in Duluth this morning. Pretty amazing for late June.

I really liked Grandma's last year. The race is staged and executed very well, but it also has a low-key and personal kind of feel. I want to try to make it back again too.

From Rob Murphy on Sat, Jun 20, 2015 at 09:28:43 from 24.10.247.181

Yep, and it usually works well for me because my wife was born in Duluth and has lots of family nearby. I've done the half three of the last four years. I really love it.

From Bob on Sat, Jun 20, 2015 at 09:53:33 from 98.222.16.15

I ran Gma's during a streak of hot temps in 2006-2008. One was a black flag day with people dropping like flies. I just remember hearing ambulance sirens and hitting every sprinkler.

I'd like to run it again. Great atmosphere.

From Steve on Sat, Jun 20, 2015 at 22:36:39 from 66.87.127.134

Miss that place. But I miss Rutgers more. Amber qualified today running a 2:41.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles around the neighborhood and Sugar House this morning. Time was 2:26:50 for a 7:20 average. Not bad considering I didn't dip under 8 minutes until mile 4.

First 20 miler of 2015 and it's not even July!

Just realized I'm going to Mormon church this afternoon. #suit #tie #100 degrees! I'll think cool until then.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Sun, Jun 21, 2015 at 09:38:00 from 70.215.134.91

That's a good effort, Rob. Happy Father's Day!

From Fritz on Sun, Jun 21, 2015 at 13:00:38 from 65.130.24.107

Nice run Rob! Are you going to a runner's farewell? I always found the post church farewell parties to be fun.

From Rob Murphy on Sun, Jun 21, 2015 at 13:06:43 from 24.10.247.181

You got it Fritz. Blake Bennion's from here on the blog.

Check out his race report from yesterday.

From Tom Slick on Mon, Jun 22, 2015 at 11:25:54 from 168.179.158.193

Hope you did your miles prior to 6am?

From steve ash on Mon, Jun 22, 2015 at 11:41:43 from 67.2.75.218

Good to see you out doing a long run Rob. Do you think you might make another attempt at the marathon sometime in the future?

From emruns on Mon, Jun 22, 2015 at 12:41:58 from 67.2.8.34

They usually keep the inside of the church just a few degrees above freezing in the summer. You should be nice and cool.

From Rob Murphy on Mon, Jun 22, 2015 at 13:14:50 from 24.10.247.181

Emily - it was pretty cool in the church. I was more referring to the 50 yard walk from my air conditioned car to the air conditioned church :-)

Steve - Thanks. The thought is always lurking somewhere in the back of my mind.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Easy swim and a hot tub soak at the gym while my team was gully running. I'll do an easy run this evening.

PM: 60 minutes of trampoline jumping at the wAIRhouse (get it?) with Andy. That has to count as something. I was tired at the end.

Then 4.25 miles on the ellipticul machine and 2 miles on the stair master. 

This completed my afternoon of ancillary training.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Mon, Jun 22, 2015 at 21:09:30 from 208.54.4.147

Lots of fast freshman and sophomores coming in. I was impressed, all those kids ran well. And David stuck with us until the last mile!

From Rob Murphy on Mon, Jun 22, 2015 at 21:30:52 from 24.10.247.181

Around the time you come back from your mission those boys will be a powerhouse if they stick together.

I'm going to push them pretty hard.

From Steve on Tue, Jun 23, 2015 at 18:35:43 from 66.87.150.28

Did you dunk it?

From allie on Tue, Jun 23, 2015 at 18:42:02 from 24.99.46.55

high five on the uhliptikol workout.

From Rob Murphy on Tue, Jun 23, 2015 at 18:46:43 from 24.10.247.181

OHHH! That's a good one Allie.

Steve: They have four different heights on the baskets now so, yes, I dunked it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles on the AHS track. Included 8 x Flying 30s with a half mile jog between each.

PM: 3 mile walk.

On a sad note, all the ducks are dying at Sugar House Park. I like ducks. According to the Salt Lake Tribune, about 12 ducks are dying every day due to avian botulism.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Tue, Jun 23, 2015 at 22:03:44 from 166.137.8.34

That is sad.

Great run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles out and back on the Porter Rockwell Trail. A little under 7:30 pace. Hot already at 8 am.

PM: Light upper body workout at the gym. Swimming, floating, hot tubbing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Redd on Wed, Jun 24, 2015 at 11:15:42 from 63.115.100.198

Noon in Buffalo and its perfect out.

From Rob Murphy on Wed, Jun 24, 2015 at 11:19:23 from 24.10.247.181

Yep, according to weather.com it's 89 in Salt Lake vs. 66 in Buffalo now.

From Bret on Wed, Jun 24, 2015 at 20:34:31 from 99.1.220.106

Thoughts on the Salazar Open Letter?

From Rob Murphy on Wed, Jun 24, 2015 at 20:40:06 from 24.10.247.181

Well, I assumed Nike had a quality lawyer or two working for them and that, given two weeks, they'd come up with something convincing.

I'm attending Jay Johnson's clinic next month in Boulder. Steve Magness and Vern Gambetta are both presenting. Unless they're testifying before congress or the USADA and have to cancel. Looking forward to the coaches social Saturday night!

From Bret on Wed, Jun 24, 2015 at 20:58:50 from 99.1.220.106

To me it read like a page from the Lance playbook.

But I listen to Magness' podcast (including the one with Vern) so I feel like I know Steve - and the personal attacks on his coaching ability were particularly ad hominem.

From Rob Murphy on Wed, Jun 24, 2015 at 21:07:01 from 24.10.247.181

It does appear that Salazar doesn't particularly like Magness.

I guess, in the absence of any positive tests, USADA would have to amass a mountain of personal testimony as with Armstrong? I wonder if the Gouchers or Magness have anything as compelling as Tyler Hamilton or Floyd Landis?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles at Alta Ski Area. Averaged 8:07/mile. Was joined by Blake the whole way.

9:57, 9:08, 9:16, 8:49, 7:39, 8:23, 7:59, 8:11, 8:20, 8:43, 6:51, 6:35, 7:17, 6:36.

Thems were my splits.

Oh yeah, saw two mooses. One young one hanging around the volleyball court in "downtown Alta" and another one up in the campground.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eric Lambert on Thu, Jun 25, 2015 at 17:53:46 from 69.130.121.137

Rob, I'm Eric Lambert. I'm a high school runner down in Cedar and I'm graduating from High School come next spring, so I'm the market for a coach/college. I was just wondering if you had any advice or places/people that would be good to look into.

From Rob Murphy on Thu, Jun 25, 2015 at 18:11:43 from 24.10.247.181

Hey Eric - I sent you a private email. Be glad to run some ideas by you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 4 mile walk with Andy and the pooch. We walked around the park - only saw two living ducks and they were just barely hanging on.

PM: 60 minutes of "bike riding" on the Lifecycle. 21.6 miles.

I might be on to something sustainable in my training. Will have to run a race soon to say for sure.

Took the kids to see a movie called "Max" today which has been 100% universally trashed by every critic. They LOVED it!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Fri, Jun 26, 2015 at 10:42:26 from 38.110.22.255

what is wrong with the ducks?

From Rob Murphy on Fri, Jun 26, 2015 at 12:52:42 from 24.10.247.181

Avian botulism according to the article in the Tribune.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

14.25 miles at Jeremy Ranch with Jon Kotter Esq.

1:46:51 for a 7:31 average.

Some stuff...

1. Happy with another 70 mile week.

2. Happy with the consistency lately.

3. I've been paying attention to recovering right and that's been working well. Easy to do in the summer months when I have time to nap, go to the gym to swim/whirlpool/sauna during the day etc. I can almost live like a pro athlete for a couple months.

4. I was not thrilled with how I felt today but when I look back a few weeks, I see that I averaged 6 seconds/mile faster on the Jeremy Ranch Road than I did a few weeks ago.

5. I took the day off yesterday, but the 22 miles on the bike left me a little sore. Not the kind of soreness you notice when walking around, but you do notice 7 miles into a 14 mile run.

6. Need to do some workouts even if that means the mileage drops a little. More importantly, need to NOT WORRY about the mileage dropping a little.

7. Might have to address the persistent tightness in my upper right hamstring that sets in the longer I run and on hills and that I fear would really slow me down the last few miles of a marathon - should I ever decide to run another marathon.

 

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

Taking the day off.

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

AM: Ran 7.25 miles in the gully at 7 am and then did 4 more miles on the treadmill while my kids were running.

If I lived in Missouri, I'd vote for Eric Greitens. Plus he's run a 2:58 marathon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From SlowJoe on Mon, Jun 29, 2015 at 18:17:28 from 45.18.50.53

I just read his bio and now I feel like a loser/bum.

From Rob Murphy on Mon, Jun 29, 2015 at 18:18:39 from 24.10.247.181

I know, it's crazy isn't it?

He needs to tone it down a bit so he doesn't come off as too good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.002.0010.00

At the Steiner Sports Complex...

10 miles on the treadmill with 8 x 400 in the middle. Sort of a 400 on, 400 off kind of thing. Started off at 6 minute pace (10 mph) and worked down to 5:27 pace (11 mph) at the end.

Finished with a light strength/core workout and a swim.

Then I sat and read for an hour while Andy finished his day at camp.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Fri, Jul 03, 2015 at 21:08:03 from 66.87.151.9

This workout makes me feel slow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM: Easy 4.25 around the neighborhood. Maybe some cross training later.

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

10 miles on the PR in 1:16 something-or-other. Ran with Blake, Cubby, Zach, Read, and a few of my fast young Freshmen and Sophomores. Had the new kids stop at 6 miles.

21st wedding anniversary today. Ann and I are escaping the heat for dinner at The Silver Fork Lodge up in Big Cottonwood Canyon tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Jul 02, 2015 at 17:35:36 from 159.118.169.112

Congrats on 21 years together!

From Bret on Thu, Jul 02, 2015 at 19:04:58 from 129.71.234.254

Congrats to a great couple!

From Jason D on Thu, Jul 02, 2015 at 19:09:45 from 68.80.27.222

Congratulations, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Easy morning run around Liberty Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Sandy Classic 5k (3.11 Miles) 00:18:24, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.110.006.11

Pretty good race today. Splits were 5:58, 5:48, 6:01 and whatever for the .1

5ks - used to run them practically every summer weekend. Now, not so much. It's a hard race if you run it right. Of course that's true of every race, but 5ks seem different to me.

I'll run Draper Days in a couple weeks and see if I can dip under 18. It's a much faster course than the Sandy Classic.

I ran 4 seconds faster than two years ago when I was a youngster of 48. So this is my Sandy Classic PR.

Late AM: 1 mile walk in the Highland Park 4th of July Parade. Run through the fire hose after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Jul 04, 2015 at 08:52:33 from 166.216.165.46

Nice job - Rob. I actually think 5ks are much harder to race than the longer distances as we age. Well done to average under 6 per mile.

From Rob Murphy on Sat, Jul 04, 2015 at 09:14:53 from 24.10.247.181

Thanks Bret. I agree about the 5ks. Maybe means we should run them more often?

From Bob on Sat, Jul 04, 2015 at 09:59:24 from 98.222.16.15

Solid running there pops!

From Rob Murphy on Sat, Jul 04, 2015 at 10:47:15 from 24.10.247.181

I heard there's good news on that Front Mark. Are you doing any cross training?

From SlowJoe on Sat, Jul 04, 2015 at 11:14:06 from 45.18.50.53

Course PR, nice work. 5k is definitely a special kind of pain...

From jtshad on Sat, Jul 04, 2015 at 13:38:57 from 173.198.176.121

Good run old man!

From Steve on Sat, Jul 04, 2015 at 16:18:21 from 66.87.127.162

Awesome!

From Teena Marie on Sat, Jul 04, 2015 at 21:48:16 from 67.151.128.162

That is some serious speed!!!! Whatever you are doing ... WOW!!!

Congrats and Happy 4th to the Murphys! :-)

From Jason D on Sun, Jul 05, 2015 at 15:09:05 from 68.80.27.222

Good race, Rob. Like most people say, you have to run at least two close together. Maybe more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Easy run at Liberty Park plus six quality striders. Some rope skipping, push-ups and core after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Jul 05, 2015 at 13:55:05 from 24.99.46.55

rope skipping -- i like that.

From Rob Murphy on Sun, Jul 05, 2015 at 14:42:54 from 24.10.247.181

Confession - I love jumping rope and have ever since I was a kid. I'm actually a better rope jumper than runner.

From Fritz on Sun, Jul 05, 2015 at 15:18:34 from 70.208.3.242

I wasn't aware of the term "rope skipping". In elementary school we called jump rope and I recall it was an activity frowned upon by the boys up until Rocky IV. Are you good at Double Dutch as well? I saw that on TV once.

From steve ash on Sun, Jul 05, 2015 at 16:27:37 from 67.2.75.218

I actually thought about the jump roping the other day when I saw my boy doing it. Definitely couldn't hurt..

From Jake K on Mon, Jul 06, 2015 at 02:57:10 from 199.190.170.30

Sugar House fireworks from the drone:

https://www.youtube.com/watch?v=y9SClZdUCsc

From Bob on Mon, Jul 06, 2015 at 10:27:32 from 98.222.16.15

I skip rope too. Even Lydiard athletes skipped rope. What more needs to be said.

From Rob Murphy on Mon, Jul 06, 2015 at 12:10:19 from 24.10.247.181

Lots of interest in my rope jumping!

THanks Jake! I tweeted it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 miles of trail and dirt road running.

4.13 miles UP on the Flying Dog Trail

4.13 miles DOWN on the Flying Dog Trail

4.25 miles ROLLING on the Jeremy Ranch Road finishing at Mormon Flats where Ann and Andy were hiking.

I found an excellent deep hole in the creek next to the road at Mormon Flats and soaked and swam in it after the run. Then I split a pizza and a chocolate milk from the Jeremy Ranch Store with Andy on the drive back home.

Abby is rock climbing with Steve Anderson and his kids today. I'm glad I hugged her and told her I loved her before she left. :-)

PM: 3 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Mon, Jul 06, 2015 at 15:39:31 from 24.99.46.55

summer -- you're doing it right.

From Steve on Fri, Jul 10, 2015 at 07:16:40 from 66.87.126.211

She lived!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

14.25 miles in 1:51:16 up and down City Creek Canyon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From MarkS on Tue, Jul 07, 2015 at 15:11:15 from 98.202.237.52

How far up City Creek did you go?

Have you ever tried sprinting the switch backs in Memory Grove?

They will get you in racing shape real fast.

Last summer I sprinted those 20 times once every week and I never felt stronger.

When I get back into it, we will have to get together and do them.

From Rob Murphy on Wed, Jul 08, 2015 at 06:30:40 from 24.10.247.181

Mark - where the paved road ends up at the Rotary Club picnic area. 20 times up those switchbacks in Memory Grove sounds like a tough one!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 2 mile walk with Andy. Close to 1 balancing on the rail on the abondoned tracks next to the PR Trail. Stopped twice to pet a kitty and a zebra.

PM: Walked to the gym. 4 eliptical miles. Weight lifting. Swimming. Hot tub. Swimming again. Shower. Walked home.

Ann is trying to figure out how to purchase one of them smart phones.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Thu, Jul 09, 2015 at 07:03:52 from 68.35.217.251

Tell Ann don't do it, its a trap!

Wait, a zebra?!

From Rob Murphy on Thu, Jul 09, 2015 at 08:24:04 from 24.10.247.181

Yep, the trail runs right by a house that has a zebra in the yard. Hangs out with two horses, an ostrich, and two goats.

From Jon on Thu, Jul 09, 2015 at 12:00:03 from 97.121.17.242

Ostrich and zebra. Sounds like Swiss Family Murphy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

8.25 miles around Sugar House. Had to remind myself that, even though it's summer and I have more time, not every run needs to be EPIC.

PM: 4 miles treadmilling at the gym.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Fri, Jul 10, 2015 at 07:19:53 from 66.87.126.211

I was reading the trip report last week of the first three guys who attempted a trail R2R2R in the Grand Canyon with the Colorado River swim. One guy wouldn't do it when the reached the river. His reason? He said he was "too old to Epic".

From Rob Murphy on Fri, Jul 10, 2015 at 09:39:59 from 24.10.247.181

The Colorado is a pretty unpredictable river. I would wait on one bank until one guy made it across before I went.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM: 4 mie walk around Sugar House with the Ann, Abby, and Andy. 

I'm sore.

PM: Easy 3 miles, 2 with Abby. We are racing the Murphy Family 5k tomorrow morning on the Highland High track.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Jul 10, 2015 at 12:59:52 from 199.190.170.22

Sore is the price you pay for epic treadmilling :-)

From Rob Murphy on Fri, Jul 10, 2015 at 13:29:53 from 24.10.247.181

Actually, it was the weights on Wednesday! I should lift more often or not at all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.001.5011.00

Not really sure what I was doing out there today. Ate the F up to use an old Army term.

Started out wanting to do a 5k time trial. Came through the mile in 5:45 but aborted after 6 laps. Ran with Abby the rest of the way. Aimlessly wandered a few miles after that with no real purpose other than to log some miles.

Sub-par past couple days with regards to running.

On the plus side, Mike Trout hit two home runs for the Angels last night to pull into a tie with teammate Albert Pujols for the AL lead going into the all-star break.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Burt on Sat, Jul 11, 2015 at 10:43:35 from 174.26.205.194

Who cares about the bloody Angels? All that matters is that Paul Goldsmchidt is leading the NL in batting average.

From Teena Marie on Sat, Jul 11, 2015 at 12:06:53 from 166.170.5.24

Hmmm ... Sounds like you had a bit of a soup sandwich on your hands! (In honor of military slang.)

On second thought though, bravo zulu on that 5:45 mile!!! 👏🏼

From Fritz on Sat, Jul 11, 2015 at 12:08:45 from 70.208.3.241

I didnt realize that was an "ate the F up" kind of run. I would give it a B.

From Josh E on Sat, Jul 11, 2015 at 15:11:25 from 166.137.246.126

If you hadn't run that first mile 3 seconds too fast, you would have had it. I am sure Fritz is to blame. Abby did well.

From Drew on Sat, Jul 11, 2015 at 19:54:46 from 173.171.218.92

Rob, I think you missed thanking the Rays for blanking the Astros tonight. After playing over their heads for most of the first half, the last two weeks have been brutal on us.

From Rob Murphy on Sat, Jul 11, 2015 at 20:07:13 from 24.10.247.181

That's right! If the Angels win tonight, they'll have a half game lead over the Astros.

Thank you Rays.

From Fritz on Sat, Jul 11, 2015 at 22:35:06 from 24.10.188.197

I can't start paying attention to baseball until they have played 130 games. Of course I am to blame. I was on the same track.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles in 2:29:56. Circling around Sugar House.

It wasn't easy from a mental standpoint. Should have done an out-and-back on a mountain trail but couldn't swing it with family logistics.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Jul 12, 2015 at 09:46:03 from 173.198.176.121

Great run, lots of loops!

From MarkS on Sun, Jul 12, 2015 at 09:48:25 from 98.202.237.52

20 miles around Sugarhouse park?

I hope you changed directions every once in awhile.

You would go insane if you didn't.

From steve ash on Sun, Jul 12, 2015 at 12:05:34 from 67.2.75.218

Wow.. Tough outing Rob. The mental toughness aspect is definitely something that needs to be trained as much as the physical. Nice run.

From Amiee on Sun, Jul 12, 2015 at 20:02:44 from 24.10.188.197

Circle around my house next time, I have an entire fridge full of Midwestern beer.

From Fritz on Sun, Jul 12, 2015 at 21:11:16 from 98.202.9.237

Nice run Rob. We should plot out a sugar house marathon. It could include the ABC streets, some trail running on the Miller Park Path and in the Wasatch Hollow, a tour of the Ivy streets, a few laps around Imperial, Sugar House and Fairmont Parks, illegally running on the country club's golf course, a couple of times through the tunnel and then finish with laps at Highland High. I am sure Dunkin Donuts, McDonalds, Wasatch Pub, Chick Fil A, and Yogurtland would gladly stock the aid stations.

From RileyCook on Mon, Jul 13, 2015 at 12:56:45 from 172.56.16.9

Way to crank out the full 20 despite the repetitiveness of doing laps. I'm sure I would've cut the run short in that situation.

From SpencerSimpson on Thu, Jul 16, 2015 at 07:35:23 from 73.3.100.120

wow. mental toughness at its finess...MIH

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 in the gully before my runners arrived. Solid strength workout after plus some swimming.

Page 106 in John L. Parker's new novel about Quenton Cassidy has young Quenton beating Dunedin's Del Ramers in an 880. Ramers went to my high school and holds the school record in the mile (4:10 run in 1969) and went on to a solid career at Florida State.

If you google Del Ramers, Dunedin you can learn more.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Jul 13, 2015 at 12:48:11 from 141.221.191.225

Do you already have the book?

From Rob Murphy on Mon, Jul 13, 2015 at 14:58:07 from 24.10.247.181

I do. It's been at Barnes and Noble since Saturday.

From Steve on Tue, Jul 14, 2015 at 04:29:52 from 66.87.148.79

I love this book. I've dog-eared about 10 pages in it and read it through twice.

From Rob Murphy on Tue, Jul 14, 2015 at 06:17:35 from 24.10.247.181

Makes you want to do one of your 30 milers through the Everglades I bet?

From Bret on Tue, Jul 14, 2015 at 06:55:24 from 216.234.133.229

Started the book this morning. Reminded me of my early years growing up in Florida.

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
14.500.000.000.0014.50

AM: Ten miles in 1:13:33 on the Porter Rockwell Trail with Cubby and Chase. Felt pretty good after a day off.

 

PM: 4.5 easy miles at Liberty Park. Included some fast striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Matt Schreiber on Wed, Jul 15, 2015 at 21:10:22 from 66.17.112.31

Rest days sure rejuvenate you.

That reminds me, I need to get some striders back into my routine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles at Alta Ski Area.

Beautiful up there today and I felt like running for hours but I'm racing Saturday and I'd like to have a little zip in my legs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From MarkS on Thu, Jul 16, 2015 at 19:23:39 from 98.202.237.52

Good luck at Draper Days on Saturday.

Looks like it will be nice and cool for running.

From Matt Schreiber on Thu, Jul 16, 2015 at 20:40:11 from 66.17.112.31

You know you really enjoy running when that phrase sneaks out. "felt like running for hours". Good luck this weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four easy in the afternoon heat - which really wasn't that bad.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From SpencerSimpson on Sat, Jul 18, 2015 at 08:17:53 from 73.3.100.120

pretty nice July for sure Rob. Good to see you briefly this morning. You look good for 85 years old ;) makeithappen...

Race: Draper Days 5k (3.11 Miles) 00:17:59, Place overall: 20, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.002.001.1012.60

* Official race results may record an 18:00 time :-) I haven't seen them and can sometimes have a quick watch finger at finish lines.

Mile 1 - 5:48

Mile 2 - 5:36

Mile 3 - 5:55 (wimpy)

.1 - 40

Beautiful morning. Perfect race conditions. Raced fairly well but tucked in behind a runner from Ogden High School on the third mile when I should have pushed it a little harder. Fourth master I think behind Mark, Sasha, and Dennis. I know Dennis ran 17:30, not sure about Mark and Sasha.

2 mile warm-up and 7.5 miles in the gully on the way home.

Correction...Sixth master behind the guys I mentioned and some guys I've never heard of.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From MarkS on Sat, Jul 18, 2015 at 10:28:40 from 98.202.237.52

Congrats on going under 18:00.

I would love to be able to do that again someday.

From Mark on Sat, Jul 18, 2015 at 10:38:35 from 96.252.192.166

Nice strong race Rob!

From Sasha Pachev on Sat, Jul 18, 2015 at 12:40:02 from 66.87.126.21

Craig Green ran around 16:41, then Dan Crooker around 17:10, then Mark 17:21, and me 17:22. The geriatrics research subjects group was competitive today. Congratulations on a solid time!

From Bret on Sat, Jul 18, 2015 at 16:55:21 from 99.1.220.106

Over 50 and under 18. Sweet. Nice job.

From jtshad on Sat, Jul 18, 2015 at 16:58:48 from 173.198.176.121

Strong race! Nicely done!

From Drew on Sat, Jul 18, 2015 at 18:35:55 from 173.171.218.92

Nice time, Rob. At 50 you would win a lot of Florida 5ks flat out.

From Jon on Sat, Jul 18, 2015 at 19:03:14 from 107.203.52.135

Sub 18 for sure. Nice job.

From Jason D on Sat, Jul 18, 2015 at 19:24:05 from 68.80.27.222

25 seconds faster than two weeks ago. Keep rolling!

From Rob Murphy on Sat, Jul 18, 2015 at 19:27:44 from 24.10.247.181

Everyone - thanks for the encouragement! That's why I love this blog.

From Steve on Sat, Jul 18, 2015 at 20:49:48 from 66.87.83.206

Good race Rob. Seeing so many masters running again makes me want to shake off the dust and do some road racing.

From Matt Schreiber on Sat, Jul 18, 2015 at 22:18:58 from 66.17.112.31

Very competitve group! Congrats on going under 18. Next time smoke that HS kid! :)

From steve ash on Sun, Jul 19, 2015 at 14:57:36 from 67.2.75.218

Congratulations Rob, Great time man.

From Jake K on Mon, Jul 20, 2015 at 18:52:47 from 199.190.170.22

Stupid "official" results! :-)

If you had shaved your head and worn shorter shorts, that would have got you at least two seconds. In any case, seems like you are on a nice trajectory.

From Rob Murphy on Mon, Jul 20, 2015 at 18:54:31 from 24.10.247.181

Shorter shorts - not possible.

From Jon on Mon, Jul 20, 2015 at 19:29:42 from 107.203.52.135

[desperately trying to scrub brain of picture of Rob in shorter shorts]

From Rob Murphy on Mon, Jul 20, 2015 at 19:35:48 from 24.10.247.181

I got me a pair of BOA American flag shorts. Ordered the "large" but I'd hate to see the smalls.

From Jon on Mon, Jul 20, 2015 at 20:07:07 from 107.203.52.135

My ugly green short shorts are size 36-38 waist. My normal waist size is 32. That's part of the fun- at any time, a gentle tug or whiff of breeze could send them falling. Gives you incentive to run faster.

From Jake K on Mon, Jul 20, 2015 at 20:12:16 from 98.202.128.218

I have the smalls. I found that you can't wear them hiking, or in any situation where someone could potentially be looking up at you. Or at any point where you are more than one ounce above ideal racing weight.

From Rob Murphy on Mon, Jul 20, 2015 at 20:13:22 from 24.10.247.181

Or, realistically, in any situation if you had an ounce of modesty.

From Jake K on Mon, Jul 20, 2015 at 20:15:16 from 98.202.128.218

True point. I haven't worn mine in over two years.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Two miles of warming up and cooling down.

Weights/plyos/core

I count this as a hard day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From SpencerSimpson on Sun, Jul 19, 2015 at 20:26:05 from 73.3.100.120

Hard days beat race days so much :) got you by .1 lol Stupid left hammy and calf tightened up again. Hopefully just fatigue. Enjoy the week. MIH

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM : 8.25 miles in the gully at practice.

I'm a little sore from the weights yesterday but not as much as I have been. I'm starting to think the body adapts to specific stresses placed on it. Will look into the research.

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

Whew! 14 miles on the Flying Doggie today in the late morning, early afternoon. That run kicked my rear end. Wiped out pretty good coming down. Ouch. Legs were sore from the DOMS from Sunday's weights. Averaged 8:30.

My Aunt Marj in Portland is very sick and just went into hospice so I have cancelled my trip this weekend to the Boulder Running Clinic in favor of a trip to Portland to see her for probably the last time. Super cool person, one of my favorite relatives.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Jul 21, 2015 at 15:16:31 from 141.221.191.225

I am sorry to hear about your aunt. Have a safe trip and you all are in my prayers.

From Jon on Wed, Jul 22, 2015 at 17:59:22 from 107.203.52.135

Sorry about your aunt.

From Steve on Sat, Jul 25, 2015 at 12:12:06 from 66.87.127.123

Sorry.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 miles of elipticaling.

Drove to Baker City, Oregon today. Staying at the local Best Western, a small outpost in the world's largest lodging chain. 

On to Portland tomorrow after a visit to the Oregon Trail Interpretive Center here in Baker City.

 

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

Early 4 miles with Abby in Baker City before getting on the road. 300 miles to Portland.

Nice town.

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 here in one of the best cities for running in the world.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.830.000.000.002.83

2.83 miles around the motel in Klamath Falls, Oregon. Possibly the crappiest town for running in a state known for running. Klamath Falls is the anti-Oregon. If you don't like the progressive, healthy, outdoorsey, hipster Oregon, this is the place for you.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Sat, Jul 25, 2015 at 23:30:08 from 174.58.54.215

Funny. I was running in the hipster version of Oregon this morning. I was the guy without the tats and piercings.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Finally!!!!

A decent run on this trip. In fact, probably a bucket list type run. 14 miles in Crater Lake National Park - most of it following the Rim Trail around the lake and about 3 miles with Abby. The last two miles was down the Cleetwood Cove Trail to the lake where Abby and I jumped from a 20 foot rock into the lake. That was fun.

Look at Abby's new picture to see what that was like. 

Hot tubbing now at our hotel in the thriving metropolis of Burns, Oregon. Back home tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Jul 26, 2015 at 21:26:39 from 70.214.7.74

Good job on the cliff jump!!!

Never been to Crater Lake... It looks beautiful... Can't decide if I'd rather go in winter or summer.

From Rob Murphy on Sun, Jul 26, 2015 at 21:35:27 from 66.112.78.66

You would bounce off the ice in the winter.

It's a pretty easy trip and some great trails.

Abby's going to post a video of my "cliff jump" on instagram.

From Jake K on Sun, Jul 26, 2015 at 22:34:58 from 70.214.7.74

It doesn't freeze over in the winter. So you wouldn't bounce, but it would take a little bit longer to warm back up (I'd assume)!

From Steve on Mon, Jul 27, 2015 at 05:24:36 from 66.87.148.111

Flew over that lake many times, once even dropped down in and circled the crater flying a forest service plane. But never had the chance to visit it. I'm jealous.

Abby's video on Instagram looked awesome.

From Steve on Mon, Jul 27, 2015 at 05:24:59 from 66.87.148.111

Was the run epic?

From steve ash on Mon, Jul 27, 2015 at 11:46:56 from 67.2.75.218

Sounds pretty awesome Rob. I'll put that on our list for destinations next year. Glad to hear you had a good bucket list run this summer. I had mine this weekend also. It was much needed:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles around the neighborhood after a LONG day in the car.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Abby Murphy on Tue, Jul 28, 2015 at 11:01:09 from 24.10.247.181

im commenting because for some reason (even though your last post got six comments) you are on the lone Faithfuls list.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

14.5 hard mid-day trail miles in Park City. 8:45 average.

Abby said I needed to change my profile picture and that she had an "awesome" one. By awesome she meant a sideways picture that is too smal with me in the shadows.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, Jul 28, 2015 at 14:49:27 from 216.234.133.229

I think that your current profile picture is awesome. But if Abby says she has a better one, then I think you should post it.

From steve ash on Tue, Jul 28, 2015 at 14:50:59 from 67.2.75.218

I was wondering about that.. Turn it 45 degrees to the right and it will be awesome:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Easy 6.25 miles on the Porter Rockwell Trail.

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

Typical Thursday Alta run except I held way back what with a race on Saturday. Ran the last three miles down the mountain with Abby at about 8:50 pace so hopefully my legs will appreciate that on Saturday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From MarkS on Thu, Jul 30, 2015 at 12:51:18 from 174.52.115.134

What race are you running on Saturday?

Great team photo by the way.

From Rob Murphy on Thu, Jul 30, 2015 at 13:13:01 from 24.10.247.181

I'm doing the Jupiter Peak Steeplechase up in Park City.

From MarkS on Thu, Jul 30, 2015 at 13:27:17 from 174.52.115.134

Just looked up the Jupiter Steeplechase on the Internet. Sounds like a really tough race.

I showed it to my wife. She still does not understand how people are willing to pay money to torture themselves.

Anyway, good luck with the race. Have fun and be careful.

From Rob Murphy on Thu, Jul 30, 2015 at 13:40:02 from 24.10.247.181

I actually ran it last year. Have your wife read my race report from that one and her lack of understanding will increase.

From Jon on Thu, Jul 30, 2015 at 13:50:37 from 66.87.132.246

Mark, races like Jupiter are the gateway drug of sorts to doing ultras. Rob is on his way.

From allie on Thu, Jul 30, 2015 at 13:52:35 from 24.99.46.55

i like the new picture, although i'll miss that head-in-your-hands pic -- it was one of the more motivating photos on this blog.

good luck at the steeplechase.

From Jon on Thu, Jul 30, 2015 at 13:54:42 from 66.87.132.246

Allie, I loved that pic, too. I think I took it. Rob had no quit in him that day, no matter how bad he felt.

From Rob Murphy on Thu, Jul 30, 2015 at 14:32:35 from 24.10.247.181

You did take it Jon. It'll be back in a few days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM: Couple miles walk-jogging around the neighborhood with Andy. Saw Jon Kotter running at a fast clip up Stratford Ave. only 1 week after his Des News win.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, Jul 31, 2015 at 17:17:11 from 99.1.220.106

Good luck tomorrow. Enjoy it!

From Rob Murphy on Fri, Jul 31, 2015 at 17:32:21 from 24.10.247.181

Thanks Bret. Just hoping for better than last year.

From Jon on Fri, Jul 31, 2015 at 20:44:50 from 107.203.52.135

Good luck, Rob! Look forward to a full report.

Race: Jupiter Peak Steeplechase (15 Miles) 02:18:24, Place overall: 30, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

I ran about 30 seconds slower than last year bur ran WAY more relaxed and conservatively. Didn't wipe out at all on the downhills. Finished second to Taha in the 50-54.

I had fun today and still felt fresh at the finish.

Splits - 10:40, 10:04, 9:41, 9:30, 11:14, 10:50, 17:26, 11:08, 7:24, 7:14, 6:44, 6:44, 6:58, 6:51, 6:07

The 17:26 split included a mountain called Jupiter Peak. It's rocky, steep, and not really possible to run. You just mostly crawl on all fours. A couple times I almost fell back down the mountain.

I enjoyed driving up with Tayte Pollmann who ended up winning the whole thing in 1:50. Tayte is 18 and just graduated from Brighton High School and I've got to know him this year because he trains with my Alta team sometimes. He's going to The University of Portland in the fall. I think it's pretty unique for a high school kid to win a race like this. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sat, Aug 01, 2015 at 13:24:02 from 24.10.247.181

Mark - yes, they are mile splits. No need to post an elevation profile after reading them right?

I'm not really sure. Maybe the TOU Half and if things go well maybe a fall marathon if I can work it around cross country meets.

From RileyCook on Sat, Aug 01, 2015 at 16:43:42 from 73.52.134.194

Well done Rob! I'd like to try that race one of these years.

I think you should do TOU Half!

From Jon on Sat, Aug 01, 2015 at 17:08:46 from 107.203.52.135

Great job, Rob. Always a fun race. Congrats on the 2nd in age group.

Yes, a teenager winning a trail race is pretty rare, though increasing in frequency the past few years.

From Rob Murphy on Sat, Aug 01, 2015 at 17:27:57 from 24.10.247.181

Jon - Tayte finished 4th at the Wasatch Steeplechase despite a wrong turn. Fritz told me he would have won.

From Fritz on Sat, Aug 01, 2015 at 20:11:57 from 70.208.5.82

Nice job Rob. That was a quick last mile even with those switchbacks.

Tayte could be amazing at this trail stuff if he sticks to it. Short/light guy with big quads is a good recipe, just like Carpenter and Killian.

From Jason D on Sat, Aug 01, 2015 at 20:19:35 from 45.46.20.59

Nicely done, Rob. That sounds like a strong time from the winner. I know Blake ran about 2 hours last year but I didn't know there was rock climbing involved.

Utah half sounds good. I was going to ask if there was a half coming up. I noticed you didn't do the Gary Bjorkland (?) half from previous years. If you find yourself in Philadelphia on Halloween, I'm hoping to run a respectable one at Rock and Roll.

From jtshad on Sun, Aug 02, 2015 at 06:20:49 from 173.198.176.201

Strong race, congrats!

From Teena Marie on Sun, Aug 02, 2015 at 10:00:12 from 24.49.101.42

If I could say BadA#@ on here I would!! Crazy impressive!!!

That's some serious stuff! Congrats! :-)

From Bret on Sun, Aug 02, 2015 at 11:47:42 from 99.1.220.106

Great report Rob - crawling on all fours - sounds like a serious challenge! Glad you enjoyed it too.

From Dave Taylor on Mon, Aug 03, 2015 at 14:55:00 from 50.186.108.171

Hey I think downhill monster passed you on the way down without realizing it :)

Hi Rob

From Rob Murphy on Mon, Aug 03, 2015 at 15:47:56 from 24.10.247.181

That's right. After you passed me I was hoping you would roll an ankle or something :)

From Dave Taylor on Mon, Aug 03, 2015 at 15:59:12 from 50.186.108.171

Yep, I just checked the splits. You killed me in the uphill but I picked up almost 2 minutes on the Peak ascent and gained on all the downhill miles. I wish I could climb like you :) I was the guy walking at the start of the single track.

From Jake K on Tue, Aug 04, 2015 at 10:15:13 from 199.190.170.28

Good run Rob. Always nice to get through a race like this without a wipeout.

From Steve on Sun, Aug 16, 2015 at 19:54:27 from 66.87.66.54

You are in a bit of a groove this summer. If you pick a few races carefully for Fall you will have a breakthrough run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day.

Very few of the thousand new people who have joined the blog recently are actually posting workouts #runnersworldreaders

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From SlowJoe on Sun, Aug 02, 2015 at 15:25:28 from 45.18.50.53

Of the 61 people who joined in the past week, only 2 are from Utah. #statoftheday

From steve ash on Sun, Aug 02, 2015 at 16:08:10 from 67.2.75.218

That's a good thing. Amber Green can be credited I think for some of that.

From Rob Murphy on Sun, Aug 02, 2015 at 16:15:02 from 24.10.247.181

It is a good thing. It would be even better if they posted a workout.

From steve ash on Sun, Aug 02, 2015 at 16:17:55 from 67.2.75.218

Yup. But who knows maybe one day they will:) That's the beauty of this blog..

From Jbluth on Sun, Aug 02, 2015 at 18:04:10 from 99.42.38.121

Thanks for the welcome.

From Jon on Sun, Aug 02, 2015 at 19:05:28 from 107.203.52.135

I noticed the same thing. I'd say 20% of them have actually posted anything. Kind of sad. Although that fits in right with the FRB overall activity rate, I think. Maybe even better.

From Jon on Sun, Aug 02, 2015 at 19:06:01 from 107.203.52.135

And I think I commented on all the new blogs that had a workout (can't comment if no workouts). I think only 2 or 3 replied.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 easy, flat miles around the neighborhood. 1.5 with Andy. Still pretty sore so this was a nice one of them active recovery type runs.

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

6.5 miles in the afternoon heat which relly wasn't that bad. From home, 3 times around SHP, and back home.

I decided to make the Xterra national trail running championships at Snowbasin the focus of my running the next couple months. It's a half marathon on a tough, but not crazy tough, course.

Why?

1. I've never done it before and it sounds like fun.

2. It's on a Sunday! Unheard of here in Utah. You know how most people here can't race on Sunday for religious reasons? Well, I usually can't race on Saturdays for work related reasons, i.e. cross country meets.

I'm hoping all my traditional masters rivals will have their butts in the pews on Sunday leaving me to clean up the awards.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Tue, Aug 04, 2015 at 20:21:49 from 98.202.9.237

There is a trail race at Alta this Sunday as well. Apparently times are changing.

http://www.discreteclothing.com/peak-series/

From Redd on Wed, Aug 05, 2015 at 11:52:38 from 63.115.100.198

Heathen!

From steve ash on Fri, Aug 07, 2015 at 18:35:07 from 67.2.75.46

I echo Kevin on this one:) Good luck Rob I only wish I could be there.. Looking forward to the results.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles on the Porter Rockwell Trail. Legs still not 100%. Probably not 70%.

Abby and I had breakfast with Adam Goucher this morning at the Best Western down in Sandy.

So after dropping my mom off at the airport early this morning, Abby and I went down to Sandy for practice only we were about 40 minutes early. Abby asked what we were going to do while we waited. I told her we were going to go to the Best Western Cotton Tree Inn and have breakfast. She refused claiming that "that would be stealing". I said "fine, you can sit in the car", which she did. Actually I was just planning on getting a cup of coffee and reading the newspaper and while I was in there I bumped into Adam Goucher eating breakfast. He's here with Tim Catalano (with whom he wrote Running the Edge) promoting a new venture at the OR show. So I invited myself to sit with them and had a great conversation. Abby came in a few minutes later and I got a good picture of her with Adam.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Hell Raiser on Wed, Aug 05, 2015 at 10:45:29 from 174.23.165.207

Wow no way, thats super cool!

From Rob Murphy on Wed, Aug 05, 2015 at 10:50:18 from 24.10.247.181

I just posted the whole story.

From Holt on Wed, Aug 05, 2015 at 10:53:26 from 67.2.238.21

What were some of your discussion topics?

From allie on Wed, Aug 05, 2015 at 11:00:49 from 166.148.126.145

that's so awesome. what are the chances?! i bet that was a fun conversation.

From Rob Murphy on Wed, Aug 05, 2015 at 11:02:17 from 24.10.247.181

Mostly about this new website he and Tim are rolling out in November to help people run 2016 miles in 2016. They showed it to me on Tim's mac at breakfast. Looks pretty cool.

Also, they complained about having to take cabs from Sandy to downtown Salt Lake for the Outdoor Retaillers show. I'm scheming now to pick them up this evening and go out to dinner.

From Rob Murphy on Wed, Aug 05, 2015 at 11:04:24 from 24.10.247.181

Abby posted a picture on her instagram.

@Abigail._Murphy I think

From Jake K on Wed, Aug 05, 2015 at 17:20:36 from 199.190.170.28

You should have told them about Uber and gotten a referral bonus!

From Rob Murphy on Wed, Aug 05, 2015 at 17:48:11 from 24.10.247.181

I did tell them about Trax.

From Jon on Wed, Aug 05, 2015 at 18:15:06 from 107.203.52.135

I thought you were kidding about Adam.

From Bret on Wed, Aug 05, 2015 at 18:18:01 from 166.170.0.22

Very cool Rob. You seem to have no reluctance to engage with the "glitterati" of the sport. Good for you. Please don't hesitate to inquire about AlSal and Galen and the whole NOP scandal when you pick him up for dinner. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

12.75 miles at Alta. 8:40 average.

Saw four moose and two deer and many rodents.

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: 2.25 mile neighborhood walk.

Sad to report that Andy's goldfish, Bubbles, died yesterday. Andy made him a nice coffin out of Leggos and we had a nice service for him in the backyard.

He was a good fish.

PM: 10.25 miles on the treadmill. Ran most of it over 9 mph and did one 5 mile stretch in 31 minutes.

***FISH UPDATE*** I got home from work and we have a new fish to replace Bubbles. Andy can't decide whether to name him Bubbles Jr. or Buddy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Fri, Aug 07, 2015 at 10:28:03 from 163.248.33.220

Over two years. Pretty long for a goldfish.

From allie on Fri, Aug 07, 2015 at 11:13:50 from 64.3.4.210

that is a good life for a goldfish -- no doubt thanks to a good caretaker. :)

From steve ash on Fri, Aug 07, 2015 at 13:59:43 from 67.2.75.46

Indeed. RIP Bubbles.

From Steve on Sun, Aug 09, 2015 at 09:31:48 from 66.87.64.118

I read this to the kids this morning. Mutual mourning.

Race: Dash for Donation (3.11 Miles) 00:23:06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I ran the Indermountain Donor Services Dash for Donation at Sugar House Park this morning with my daughter Abby.

It was a super morning. One of my super motivated 9th graders ran right around 19 minutes. It was great to hang out with Jake and Andrea who were a big part of organizing the race through Jake's work.

I ran the whole way with Abby who ran a 5k PR by about 2 minutes. I'm sure she'll put a race report up later.

I think that might be it for me today as far as running goes.

PM: Hot tub, swam a few laps, sauna, pool.

I registerd for a 6 mile trail race up at Alta tomorrow. 2,500 up, 2,500 down. Tops out above 11,000 feet. According to the website, it's "65% runnable".

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Discrete Peak Series - Alta (6.1 Miles) 01:28:52, Place overall: 44, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

This was the hardest race I've ever run and I have the bruises and cuts to prove it.

Discrete Trail Series Alta race. Not really running except for a mile or two, Mostly hiking, rock climbing, mountain climbing, bouldering, falling down, and whining inside my head.

Feast your eyes on these splits...

Mile 1 - 19:06

Mile 2 - 21:07

Mile 3 - 19:44

Mile 4 - 15:25

Mile 5 - 5:53

Mile 6 - 6:43

I think they pretty much tell the story. I won't be running this one again.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sun, Aug 09, 2015 at 09:29:35 from 66.87.64.118

This is my kind of run

From Amiee on Sun, Aug 09, 2015 at 21:01:55 from 98.202.202.148

The elevation shows a better picture... There was 1100 ft loss in the half mile coming down from Baldy OMG! Nice job not quitting and not falling all the way down the mountain. That was stupid!

From Teena Marie on Sun, Aug 09, 2015 at 22:29:20 from 24.49.101.42

Wowzers!!! I can only imagine!!!

From Jason D on Sun, Aug 09, 2015 at 22:33:05 from 68.80.27.222

I am not sure whether to respect you or be afraid of you, Rob. But no tree climbing?

From Jake K on Mon, Aug 10, 2015 at 11:29:18 from 199.190.170.30

I think it was Brigham Young who once said:

"And it shall pass that a trail deemed runnable will be too lame for downhill skiing. Yet let it be known that the vice de la versa is also true, for a route providing enough steepness to tear through champagne G on a pow day is best enjoyed with shred sticks on thy feet and a helmet on thy head."

Or maybe that was Glen Plake? I get those two confused.

In any case, I like that route and we do variations of it... in the spring... on snow :-)

I bet you'll get all your miles under 15 minutes in your next race. You're due!

From Rob Murphy on Mon, Aug 10, 2015 at 11:35:58 from 163.248.33.220

Nice Jake!

I did enjoy that 5:53. I passed a ton of people who are better than me at rolling down boulder fields.

From Jake K on Mon, Aug 10, 2015 at 11:41:44 from 199.190.170.30

I would have lent you a helmet if I knew the course went down the NW shoulder of Mt Baldy. That's sort of a ridiculous route, it's a pure scree field. Going up is one thing, because most people would be walking anyways, but going down seems a bit reckless - that's a legitimate advanced level ski run for 6 months of the year that Alta closes off a lot of times due to avalanche danger!

From Bret on Mon, Aug 10, 2015 at 13:19:06 from 99.1.220.106

So this goes in the "what was I thinking" list of races? Glad you got through it relatively unscathed! :)

From Jon on Mon, Aug 10, 2015 at 18:20:34 from 107.203.52.135

I'm with Steve- my kind of race.

I wonder how often Brigham Young and Glen Plake get confused with each other. Probably more than you think.

From Bob on Tue, Aug 11, 2015 at 08:17:05 from 163.191.36.14

"That which does not kill us, makes us stronger" Right?

From allie on Tue, Aug 11, 2015 at 16:44:26 from 24.99.46.55

i'm now realizing that 74% was downhill. brutal!

From Rob Murphy on Tue, Aug 11, 2015 at 17:26:06 from 24.10.247.181

Yeah Allie, that was something I didn't fully appreciate going in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: Easy swim, walk, hot tub.

The good news is that I'm not really sore from yesterday except fot where I'm bruised from falling. Still, thought I should pay attention to recovery today. Maybe some easy running later.

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

So I took another day off. I ate a lot and probably gained about 12 pounds. Wiped out all my fitness gains from the summer.

So this Donald Trump guy seems to be a big deal these days.

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

Day 3 of recovery. 4 easy miles plus some 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
9.000.000.000.009.00

9 trail miles at Alta. Last day of summer for me.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, Aug 13, 2015 at 12:31:34 from 216.234.133.229

Back to school for you!

From allie on Thu, Aug 13, 2015 at 17:04:47 from 24.99.46.55

back to school on a friday?

i went back on monday. lots of nice haircuts and clean shoes around. right now i use three different classrooms, none of which are actual classrooms and none of which have actual desks.

From Rob Murphy on Thu, Aug 13, 2015 at 18:52:21 from 24.10.247.181

First day for teachers on a Friday! Second straight year.

We need a stronger union.

From Andrea on Thu, Aug 13, 2015 at 18:54:27 from 66.249.84.200

Allie - did you get upgraded from the cafeteria?!

From allie on Thu, Aug 13, 2015 at 19:17:26 from 24.99.46.55

nope. 1) conference/laundry/storage room; 2) middle school cafeteria; 3) high school cafeteria

From Jon on Thu, Aug 13, 2015 at 19:59:44 from 107.203.52.135

Summer is overrated.

From Rob Murphy on Thu, Aug 13, 2015 at 20:57:26 from 24.10.247.181

Not if you're a teacher Jon. Best part of the job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 blistering miles in the PM heat.

Ann and I are heading to The Depot tonight in downtown SLC to see Jason Isbell - my favorite singer of the last couple years ever since I heard him sing "Outfit" with his old band, The Drive by Truckers.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Sat, Aug 15, 2015 at 13:55:20 from 68.80.27.222

He's got a great voice. I had never heard of him, but that doesn't mean much. Megan says she loves the Drive By Truckers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 3 mile walk with Andy. Lawn mowing, strenuous yard work.

PM: 5 miles around Liberty Park.

I'm not quite right running-wise. Haven't felt any real energy for a couple weeks. Probably running Jupiter Peak and the trail race at Alta in back to back weekends, while hardcore and manly, was also dumb.

That's 2.5 hours of hard racing one weekend and 1.5 the next on consecutive weekends - and not the type of racing I'm necessarily used to. It's just been a GRIND this week to get in some minescule runs.

I'm not too alarmed. I'll try to take it easy, get some rest, and eat better.

Actually. I'm not alarmed at all. Just the way it is.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Sat, Aug 15, 2015 at 10:46:14 from 199.201.102.37

How was the concert?

From Rob Murphy on Sat, Aug 15, 2015 at 11:26:17 from 24.10.247.181

Truly a great show but I was out way past my bedtime.

From Bob on Sat, Aug 15, 2015 at 18:58:15 from 98.222.16.15

Feelings could be associated with the upcoming change in your schedule with school starting up. I always feel that way during transitions. Think about those cooler fall runs!

From Rob Murphy on Sat, Aug 15, 2015 at 19:39:59 from 24.10.247.181

You're right about that Bob.

Still 95 here today! Bring on fall I say.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Went to the airport at 9 am this morning to pick up Joah Spearman who's in town on a semi-annual visit. I met Joah when he was in middle school back in 1996 and running on my high school track team at Berea High in Greenville, SC. Now Joah is the founder and CEO of Localeur, the best travel site on the internet in my opinion.

Found out that Philadelphia and Boston will be the next two cities up on localeur within a month or so. So if you're in Boston in April, check it out.

Came home for a change of clothes and then did four laps with Joah around Liberty Park. Great to see him getting into decent running shape.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sun, Aug 16, 2015 at 22:57:34 from 66.87.64.177

That's weird, you have never picked me up at the airport.

From Jon on Mon, Aug 17, 2015 at 19:34:28 from 107.203.52.135

Steve, he only picks up people from SC. Joah. Me. That's about it.

From Ben VanBeekum on Tue, Aug 18, 2015 at 09:23:17 from 159.212.71.77

Steve- Rob just figured that with your crazy shenanigans that on your flight home you would just sky dive into wellsville.

From Steve on Tue, Aug 18, 2015 at 09:32:51 from 174.148.147.121

I'm moving to SC then Jon. I would never jump out of a perfectly good airplane.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles on the treadmill at the Sandy gym after work.

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

I took the day off as I asn't able to make it to the gym and I don't feel like running outside when I can't see Mt. Olympus from my house.

Seeing Wilco tonight at Red Butte Garden. I'm on a cocert roll like when I was in my 20s or something.

My top all-time concerts

1. REM with The Minutemen opening - Township Auditorium, Columbia SC, 1985

2. Tom Petty with The Replacements, USF Sun Dome

3. Neil Young with Sonic Youth and Social Distortion, USF Sun Dome, 1989

4. REM all by themselves at The Ups Club, Greenville SC, 1983.

5. REM (I like REM) with Fetchin Bones at the Mud Island Ampitheater, Memphis Tn.

6. Johnny Cash with The Jayhawks at The Orpheum Theater, Minneapolis Mn, 1994

7. Tom Petty with Jackson Browne, The E Center, SLC, 2005

8. The Who, Coca Cola Apmitheater, Atlanta Ga, 1988

9. All shows by The V-Roys at The Handlebar in Greenville SC

10. Jason Isbell at The Depot, SLC, last Friday

#1 embarassment of my life - I've never seen Bruce Springsteen. Hands down my favorite band I've never seen. Still time though.

I'd put U2 at Williams Bryce Stadium on the list from 1992 but I don't like stadium concerts. It was pretty good though. 

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Comments
From Drew on Tue, Aug 18, 2015 at 18:11:43 from 173.171.218.92

Wow Rob, great list! #1 & #3 ... !!!

Begin the Begin is a great pre-race song. Stereotypical to say, but Perfect Circle still works for me every time.

I've seen Sonic Youth a few times. They were insanely good.

From Rob Murphy on Wed, Aug 19, 2015 at 17:29:53 from 24.10.247.181

We should hang out sometime Drew.

Wilco was great last night. Jeff tweedy publicly shamed a guy for staring at his phone in the front row during a guitar solo.

From Jason D on Wed, Aug 19, 2015 at 19:15:42 from 68.80.27.222

I am not sure Abby and Andy know how cool their dad is. Tom Petty with the Replacements would have been awesome. I saw Tom Petty and the Black Crowes in college. Would love to have seen Neil Young, Social Distortion, and Sonic Youth as well.

From Tom K on Wed, Aug 19, 2015 at 19:33:59 from 174.58.54.215

This post got me thinking of some great shows I've seen. Most of them were at Jannus Landing. I don't think I've seen a bad show there. Violent femmes, beasties, pearl jam, etc. Great venue.

From dugco on Wed, Aug 19, 2015 at 20:27:23 from 98.230.85.182

Sweet list, Rob. Yes, seeing Bruce in Tallahassee in 1984 is in my top 5, along with Genesis at the Citrus Bowl in '86 or '87 - stadium concert, but we were on the ground about 50 rows back so it worked quite well. Seems like you coulda invited your old buddy to one of those REM shows in SC - hmph :)

From Rob Murphy on Wed, Aug 19, 2015 at 20:49:25 from 24.10.247.181

That would have been the Born in the USA tour when Bruce was at the height of his powers. I remember Marni road tripping to Raleigh to see him in 84. Can't remember why I didn't but then again, most of 1984 is a blur.

From Rob Murphy on Wed, Aug 19, 2015 at 20:53:26 from 24.10.247.181

Tom - I saw a bunch of shows at Janus Landing including Jason and the Scorchers in the mid 80s. Wouldn't take much arm twisting to put that show in my top 10.

Also, we used to journey to Athens and Atlanta Ga to places like the 40 Watt Club and the 688 Club. Too many good bands to mention!

Jason - That Neil Young show was the best. Social Distortion and Sonic Youth went first and they were young, upcoming bands at the time. Lots of the audience was there to see the opening acts, not Neil Young. Then Young, the dinosaur, comes on with Crazy Horse and blew both those bands away.

From Jon on Thu, Aug 20, 2015 at 04:28:21 from 107.203.52.135

This post is resulting in Rock n Roll marathon ads at the top of my page. That's an atrocity anywhere near your list.

From james (runmehappy) on Thu, Aug 20, 2015 at 08:35:29 from 50.203.76.218

As a Neil Young fan, did you ever see CSN (& Y)? I would them in my top 10 I think.

From Vis on Thu, Aug 20, 2015 at 11:33:34 from 204.113.55.59

Nice list. You just get cooler and cooler, and the high-school kids stay the same.

Ever seen The Black Crowes or Fugazi? Those bands could rip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running.

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

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
7.000.000.000.007.00

Early morning 7 miles around Sugar House Park. Really early!

Excited to be watching McFarland USA and eating ice cream at cross country practice this afternoon.

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

11.25 miles at Jeremy Ranch with my team. Really happy with my team today. Everyone reached their goal of "longest run ever'.

Abby ran 10 miles!

I have a question... most of the people who read my running blog are from Utah and you know that last year at this time I was thinking seriously about leaving Utah because of the near intolerable hostility for teachers and public education in this state which mostly comes from our Republican dominated state legislature and our unelected state school board and superintendent.

My question is, after reading something like this, what is your reaction? As a teacher for 14 years in Utah, I can guarantee you that it's almost all true.

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Comments
From Bob on Sat, Aug 22, 2015 at 12:41:34 from 98.222.16.15

Seems like the same thing is happening in IL. Applying business like administration to education across the board simply won't work. Fiscal responsibility is important, but the system is not producing and selling widgets. Many soft factors to consider.

From Bret on Sat, Aug 22, 2015 at 13:22:32 from 99.1.220.106

77% Turn over of teachers - and only a 71% graduation rate with 90% of those who have graduated, not at grade level proficiency in math - is all the data all I would need to know to terminate Mr. Smith.

Scripted curriculums? How about just sitting the students down in front of a computer or tv - no need for actual teaching.

Move to GA. They have 160 runners on the girls and boys cross country team at the school where Bradlea is teaching.

From Rob Murphy on Sat, Aug 22, 2015 at 13:32:43 from 24.10.247.181

But instead he was actually promoted to head the state board so he can do the same thing for the entire state.

From Jon on Sat, Aug 22, 2015 at 17:23:23 from 107.203.52.135

Try SC

From Vis on Sat, Aug 22, 2015 at 18:34:15 from 199.201.102.37

Thanks for the link, Rob.

From Holt on Sat, Aug 22, 2015 at 19:54:59 from 67.2.224.13

Well, why break the model just because it's the state. I mean, that is exactly what happens at the district level and school level.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM: After Ann got home from working her typical 12 hour night shift on Saturday night, we put her to bed for the day and the kids and I went for a 3 mile walk with a detour by Dunkin Donuts. Played in the creek on the way home.

Late AM: Easy 4.25 miles around the neighborhood.

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Comments
From Steve on Sun, Aug 23, 2015 at 14:04:51 from 66.87.78.25

3 mile walk with a Dunkin D detour, lol.

This is Steve A training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles of stair mastering and elipticaling.

98 degrees here today. Rough cross country practice after school.

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Comments
From Jon on Wed, Aug 26, 2015 at 20:06:42 from 107.203.52.135

That's hot. Ouch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. 15 hours at work.

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

No running. 15 hours at work.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Thu, Aug 27, 2015 at 12:51:12 from 163.248.33.220

Fat too!

From Jon on Thu, Aug 27, 2015 at 17:12:32 from 107.203.52.135

That's a long day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles in the gully. Hot - 90 degrees at 3:30.

Ran a little ways with Abby after I busted her walking. Had to spend some time gently explaining to her how little actual improvement occurs when you are walking.

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Comments
From Jake K on Thu, Aug 27, 2015 at 21:11:05 from 67.166.113.191

Counterpoint:

http://goo.gl/cSutrU

:-)

From Rob Murphy on Fri, Aug 28, 2015 at 05:41:57 from 24.10.247.181

Yeah, well, he was an Olympian so I might have to reassess.

From Bob on Fri, Aug 28, 2015 at 12:03:57 from 163.191.36.14

Paavo Nurmi (Flying Finn) was known to go on 3-6 hour walks regularly. Olympian as well.

From Jake K on Fri, Aug 28, 2015 at 12:51:23 from 199.190.170.31

http://goo.gl/7uaT0k

I'm going to have to agree w/ Rob that running is better strategy for cross country, though :-)

From Moxie on Sat, Aug 29, 2015 at 12:18:18 from 107.203.52.135

She's got a career in ultras.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. Walked 2 miles around Liberty Park with Ann before Andy's game.

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

Grass relays XC meet at American Fork. Left the house at 6:30 this morning got back at 2:00. Hot! 96 degrees today.

Abby ran a 14:25 over the 2 mile course which includes 28 hay bales to jump over. Moved up to our #5 girl.

I ran 5 miles on the treadmill and lifted weights at the gym.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Easy run around Sugar House and the neighborhood. Ran the first 4 with Abby and then a little over 4 on my own.

Sore from the weights yesterday.

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

4.25 easy in the avenues during baseball practice. Plus some sit-ups and jump roping.

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

6.25 sluggish miles around Sugar House. 90 degrees ar 6 pm and I'm struggling either with a cold or allergies. Just grinding it out today.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Wed, Sep 02, 2015 at 00:18:19 from 66.87.127.78

Some days it's just about getting it in. Nice work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 EPIC miles at xc practice plus some other stuff setting up the circuit training route.

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

Here's to the memory of Atlanta's 688 Club. A place where I spent a lot of time back in the 80s.

I was reminded of it by my current quantcast number - 688.

It dropped down to 678 in the last 10 minutes.

***ANNOUNCEMENT***

The runners of the Alta High Cross Country Team (those that are in town) will be doing a run at Alta Ski Area at 9 am on Monday morning. All blog folks are welcome to join us.

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Comments
From allie on Thu, Sep 03, 2015 at 16:35:27 from 24.99.46.55

i walk past that building every day. it's an urgent care center now. i took a drug test there last october.

From Rob Murphy on Fri, Sep 04, 2015 at 09:27:56 from 163.248.33.220

The old use for the building was better. It was a great club that attracted lots of great bands. We would drive the 2.5 hours to Atlanta, watch the show, sleep in our car, and drive back the next day.

From Jake K on Fri, Sep 04, 2015 at 10:31:02 from 199.190.170.21

We might be able to make it up there Monday morning, depending on whether we can sufficiently wear out the Roo dog over the weekend.

From Rob Murphy on Fri, Sep 04, 2015 at 13:21:54 from 163.248.33.220

That would be great Jake. We're staying up there Sunday night. Can't guarantee how many runners will show up, but Abby definitely will.

From Jon on Fri, Sep 04, 2015 at 20:07:25 from 107.203.52.135

How come my quantcast is not available?

From Rob Murphy on Fri, Sep 04, 2015 at 20:29:35 from 24.10.247.181

Well, it's at least 1 Jon because I check your blog every day (almost).

From Jason D on Fri, Sep 04, 2015 at 20:31:59 from 68.80.27.222

Jon: For some reason in the last two years it stops tracking. I don't know the reason behind it but it has happened to me at least 2-3 times (mine is currently unavailable).

You can click on the button and there should be a place to click "request access." Mine isn't showing that any more, however.

From Jon on Sat, Sep 05, 2015 at 08:06:04 from 107.203.52.135

Quantcast says on 21 FRB pages include it anymore. Seems to be the most popular ones.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Treadmill miles at the Sugar House gym after work.

Somebody moved my cheese and I'm working hard to find it and adjust to its new locale.

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

After am practice, I went to the gym and did 5.25 on the treadmill, 1 on the elipticle, and 1 on the stair master.

Little swim after. Now to gorge on some college football. Here's hoping the Furman Paladins dominate the Coastal Carolina Chanticleers!

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Comments
From steve ash on Sat, Sep 05, 2015 at 12:57:59 from 67.2.89.221

Paladins vs Chanticleers, kind of sounds like a medieval jousting tournament:)

From Rob Murphy on Sat, Sep 05, 2015 at 13:18:13 from 24.10.247.181

Exactly!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: 6.25 miles around the Foothill Loop. 43 degrees!

PM: Couple hours of hiking at Alta with the fam followed by hot tub, beverages, and dinner on the Alta Lodge deck.

Bill Levitt knew how to live life.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

An honest 10 at Alta up to Albion Basin and around a bunch of times. Great practice today!

Saw two moose walk right up next to the Alta Lodge when I was hot tubbing after. I feel ripped off when I don't see a Moose. No doubt the crazy crowds today up at Albion and Cecret Lake were forcing them to seek solitude down below.

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Comments
From Teena Marie on Mon, Sep 07, 2015 at 14:34:39 from 199.79.53.13

Okay ... I was reading your post and I thought you were going to say, "I feel ripped when ..." (meaning muscular ripped) not "ripped off." FUNNY!!!!!

From Holt on Mon, Sep 07, 2015 at 15:47:07 from 67.2.224.13

666 views... Hmmm?

See you up at Murray this weekend.

From steve ash on Mon, Sep 07, 2015 at 16:18:16 from 67.2.89.221

Sorry I couldn't make it up today. Having one car right now makes it tough.. Holt is on to you:)

From Rob Murphy on Tue, Sep 08, 2015 at 05:45:21 from 24.10.247.181

That's the mark of a beast!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I was reading some Percy Cerutty this morning. That guy was so Old School that his ideas sound refreshingly new today.

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Comments
From Glory in the long run on Mon, Nov 16, 2015 at 20:27:03 from 75.162.179.202

Good old Percy. He certainly had one way of doing things. Between him and Lydiard a guy could go crazy, but depending on the runner they could do well with either philosophy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles on the old Porter Rockwell. Hot.

Abby ran well at practice today.

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

Zero all around today.

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

1 mile at Murray 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
12.250.000.000.0012.25

12.25 miles at Jeremy Ranch. Took the whole team up there today and met Jake and Andrea. Andrea ran a full 12 miles with some of my faster girls - awesome!

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, Sep 12, 2015 at 16:40:23 from 24.99.46.55

that sounds so fun -- you have a lucky team.

From Vis on Sun, Sep 13, 2015 at 11:04:55 from 199.201.102.37

Rob, xc question. How do you think the new Murray course compares to the previous course?

From Rob Murphy on Sun, Sep 13, 2015 at 11:34:06 from 24.10.247.181

The start and finish area is a lot better - much more room. The course has too much sidewalk and pavement for cross country in my opinion. Definitely more hilly than the old course and more turns. Slower than the old course.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Two easy laps around Liberty Park. Seriously, that's all. While I was running I was pondering ways I might include more running in my life.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Sep 13, 2015 at 20:22:07 from 67.166.113.191

Treadmill in the classroom? I bet you could teach at 9:00 pace.

From Rob Murphy on Mon, Sep 14, 2015 at 20:03:27 from 24.10.247.181

Not a bad idea. Until I decide to throw in a little fartlek.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 treadmill miles. Really enjoyed 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
6.000.000.000.006.00

Six miles on the treadmill. After a 1.25 mile warm-up, I alternated hard-easy efforts every quarter mile. "Hard" efforts were about 6 minute pace.

Hot tub soak after.

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

7 miles on the Porter Rockwell at cross country 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
0.000.000.000.000.00

2 mile walk in the evening. Some with Andy, some by myself.

Hard day today. Just playing defense.

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Comments
From Jake K on Fri, Sep 18, 2015 at 10:57:10 from 199.190.170.75

Just playing defense (and rebounding) made Dennis Rodman a legend.

From Steve on Sat, Sep 19, 2015 at 08:07:35 from 66.87.126.75

Sounds like a good evening. Wish I could make it down for Andy's 10th. This work thing is kind of bothersome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Squeezed 5 miles in between getting home from work and Andy's baseball game. Perfect evening weather wise.

Back at it at 6:30 am for a cross country meet 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
7.500.000.000.007.50

Running around the cross country course plus a treadmill run at the gym.

The treadmill run might actually qualify as a workout. Did 6.25 miles with half under 6 minute pace. That's flying these days!

I remembered why we stopped running the Wasatch Rendezvous in 2008. 16 SEPERATE RACES are hard on a coach and a coaches voice. Especially if the coach is the type that believes his runners will run faster if he yells louder.

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Comments
From Holt on Sat, Sep 19, 2015 at 17:06:41 from 67.2.224.13

Ha ha! I hear that. I've tried to chill over the years; with very limited success.

From Bret on Sat, Sep 19, 2015 at 17:26:52 from 99.1.220.106

I distinctly remember you poking fun at your sisters if they cheered for you to "run fast Rob" when you were racing in high school. :)

From Rob Murphy on Sat, Sep 19, 2015 at 17:37:42 from 24.10.247.181

Dave - 2008 when my boys won state was my most relaxing year. Those guys were money in the bank. When the gun went off I'd nap under a tree and then go collect the trophy. I should take a cue from that.

Bret - My sisters had no impact on me but I know other girls did!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM: 2 mile walk around the neighborhood.

Planning on a run up at Jeremy Ranch after church this afternoon.Should be perfect up there.

PM: I parked at Mormon Flat along the Jeremy Ranch Road and then did 6.5 miles out and back on the road. Then I headed west from Mormon Flat on the Pony Express/Mormon/California trail for another 6 miles.

Andy is 10 today. Celebrating tonight with his favorite dinner - meat loaf and mashed potatos! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sun, Sep 20, 2015 at 17:21:43 from 67.2.89.221

Happy Birthday to Andy:) I used to take extra catsup or is that ketchup? Pour the onion soup mix on top. Nothing better except for maybe a good steak..

From Rob Murphy on Sun, Sep 20, 2015 at 17:35:46 from 24.10.247.181

Thanks Steve. People make fun of meat loaf but it's pretty darn tasty.

From Bret on Sun, Sep 20, 2015 at 18:14:52 from 99.1.220.106

Happy birthday to Andy!

From Amiee on Sun, Sep 20, 2015 at 18:58:59 from 98.202.202.148

Happy Birthday Andy!!!

From Jake K on Mon, Sep 21, 2015 at 15:42:25 from 159.212.71.25

Made properly (with copious amounts of kale), meatloaf is fantastic.

Good run - looking forward to joining you guys up there this weekend.

From Jason D on Tue, Sep 22, 2015 at 01:50:30 from 68.80.27.222

Happy birthday to Andy. I hope the sidewalk gremlims left him alone on his birthday.

I don't recall my mother making meatloaf when I was younger but sometime last fall or the summer before last I broke my somewhat loose vegan diet. Megan asked, "what's for dinner?" I replied, "meatloaf." If you use BBQ sauce in place of ketchup, things get much more interesting. We love it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

I started out on a pavement pounding run around Sugar House after i got home from work. Felt a painful twinge in my left knee that felt a little worse than your average little ache. Decided to bail on the run. Went to the gym for 4.25 miles of elliptickle fun.

The Sugar House 24 Hour Fitness is not my favorite place at 6 pm.

Fish tacos for dinner!

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Comments
From RileyCook on Thu, Sep 24, 2015 at 01:14:20 from 73.52.134.194

Love me some fish tacos!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Dropped Andy off at the Central City field for his game tonight and squeezed in 6.25 miles around Liberty Park before his second at bat. Got back in time to see him hit a two run double. 

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

6.5 mile fartlek on the treadmill.

Watched Into the Wild with Abby tonight. I loved the book, liked the movie, and I still listen to the Eddie Vedder soundtrack every now and then. So I'm thrilled that she'll be reading the book in her English class this year. I wish I had English teachers like that when I was in high school.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Sep 24, 2015 at 19:43:01 from 159.212.71.77

That is definitely a strong book / movie / soundtrack trio. I liked all three as well.

The saga still continues. You probably caught this earlier in the year, but if not...

http://www.newyorker.com/books/page-turner/chris-mccandless-died-update

From Holt on Fri, Sep 25, 2015 at 04:34:43 from 174.52.19.207

Movie is solid... Soundtrack makes it a must!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

I'll give myself a mile for running around the West Jordan Soccer Complex during the cross country meet.

The Utah National Guard has more AH-64 Apache heliocopters than many small nations. I feel safe.

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Comments
From Rob Murphy on Fri, Sep 25, 2015 at 18:47:44 from 163.248.33.220

We're getting there Mark. The competition wasn't that deep but the kids were thrilled to go home with trophies and medals.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM: 2 mile walk/jog around Sandy

PM: 4.25 miles around the Salt Lake Cemetary during Andy's baseball game.

 

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

Out 4 miles on the Jeremy Ranch Road to Mormon Flat, then west on the trail (Mormon/California/Pony Express) 3 miles. Then back for a total of 14 miles.

I ran with several of my cross country boys plus Jake. We saw 3 mooses, a red tailed hawk, and an otter.

Abby ran 11. Longest run ever!

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Sep 26, 2015 at 21:10:49 from 67.166.113.191

That was a nice run. I'm glad we are getting a little extended summer weather.

From Rob Murphy on Sat, Sep 26, 2015 at 23:09:02 from 24.10.247.181

I did that same run last year in the late fall. It was cold, but still awesome.

From Jake K on Sun, Sep 27, 2015 at 02:12:22 from 67.166.113.191

We turned around approximately 1.3 miles from Big Mountain Pass. So, next time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Cross training at the gym. Treadmill, elipticle, stair master.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Sep 27, 2015 at 16:41:46 from 24.99.46.55

i laugh every time. every time.

From Rob Murphy on Sun, Sep 27, 2015 at 19:34:40 from 24.10.247.181

I've got several in reserve. Don't wan't to overdo it.

From Jon on Tue, Sep 29, 2015 at 20:52:15 from 107.203.52.135

The trio

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I needed some mountains today so I delegated practice today to the assistant coach and took Abby up to Alta to run.

7 miles up at Albion Basin. Beautiful and much needed. I've been frazzled a lot lately.

Abby is a super kid. I had three seperate moments today when I was just really proud to be her dad.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Mon, Sep 28, 2015 at 18:33:13 from 66.87.79.35

Two things in life I have been surprised about the intensity of my love for in my old age; my kids and the mountains.

From Rob Murphy on Mon, Sep 28, 2015 at 18:57:27 from 24.10.247.181

I fully agree Steve.

Although you aren't that old!

From Jake K on Mon, Sep 28, 2015 at 20:13:19 from 67.166.113.191

Great idea! Those colors are the top of the LCC road before it turns to dirt are amazing, huh? I think its soul-refreshing just to stand there and look at them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I failed to run today. Didn't get home from work until 9 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
6.500.000.000.006.50

6.5 miles on the treadmill machine. More parent-teacher conferences 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
5.100.000.000.005.10

Today is my 51st birthday. I ran 5.1 miles in 51 minutes.

Fancy family dinner tonight at Chipotle followed by conferences at Andy's school with hs teacher, a visit to the book fair, and birthday cherry pie and ice cream on the front porch.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Zack Ericksen on Thu, Oct 01, 2015 at 16:49:28 from 74.81.234.23

Happy Birthday!

From Bret on Thu, Oct 01, 2015 at 16:59:42 from 64.134.222.28

C'mon - you should have run 51 miles or kilometers. ;). Happy birthday old man.

From Vis on Thu, Oct 01, 2015 at 17:09:21 from 199.201.102.37

Happy birthday, Rob. Hope it is a good one.

From Holt on Thu, Oct 01, 2015 at 17:11:00 from 67.2.227.63

Ha! Way to rock it. Happy one to you.

From Jon on Thu, Oct 01, 2015 at 17:51:18 from 107.203.52.135

Happy Birthday!

From allie on Thu, Oct 01, 2015 at 18:09:19 from 24.99.46.55

happy birthday, rob.

From Jason D on Thu, Oct 01, 2015 at 18:26:27 from 68.80.27.222

Happy birthday, Rob. October 1 is a great day for a birthday.

From Jake K on Thu, Oct 01, 2015 at 18:27:53 from 67.166.113.191

Happy birthday and good work on a very sensible birthday run!

From Rob Murphy on Thu, Oct 01, 2015 at 19:04:32 from 24.10.247.181

Thanks everyone.

Jason - I've always liked having October 1st as a birthday. I share it with "hall of famer Rod Carew", Julie Andrews, and former President Jimmy Carter who turned 91 today.

From Rob Murphy on Thu, Oct 01, 2015 at 19:06:42 from 24.10.247.181

Bret - 51 miles or kilometers? That seems a bit excessive.

From Drew on Thu, Oct 01, 2015 at 19:33:58 from 173.171.218.92

Happy Birthday Rob - sounds like a great one.

From Sarah Spiro on Fri, Oct 02, 2015 at 10:49:44 from 199.190.174.120

Happy birthday!!! Hope your kids gave you 51 hugs today!

Race: Park City XC Invitational Open Race (3 Miles) 00:18:40, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.000.005.00

AM: 3 mile walk...

I had a lot of fun with this race today at the Round Valley Trails. Splits were 6:28, 6:23, 5:50. I actually borrowed a pair of spikes from Read Hadfield, my #1 runner. So I sort of looked like a real cross country runner. Pretty decent race considering my 30 mile weeks these days.

It ain't the St. George Marathon but it was still fun and way cheaper.

Got a funny birthday card from my sister today. The outside has a cartoon picture of the Grim Reaper hopping on stones across a river and it says "birthdays are like stepping-stones to death".

Then on the inside it says "but the stones are really pretty and there are lots of bars along the way".

 

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 at Liberty Park. I ran the first lap with Abby and then we ran in opposite directions so I could pass her twice every lap. Abby ran 7.5 miles.

Lots of food trucks in Liberty Park. Food trucks are the thing these days.

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

8.5 miles on the Jordan River Parkway in 62 minutes. Dipped under 7 minutes pace for a couple miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Mon, Oct 05, 2015 at 05:41:03 from 24.10.247.181

I go south from the "trailhead" at 3300 South and then back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned and unwelcome 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
6.000.000.000.006.00

6 miles on the new treadmills we got at Alta High plus some weights/strengrh training.

We had dinner at the Olive Garden thanks to my mom and the gift card she gave me for my birthday. Andy and I walked home through Sugar House Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Wed, Oct 07, 2015 at 08:47:46 from 66.87.126.201

I am thinking that after 50 it's just downhill. I mean, that's a big number. I'll bet this year 51 just felt like being dragged an inch closer to the sarcophagus.

From Rob Murphy on Wed, Oct 07, 2015 at 12:45:53 from 163.248.33.220

You saw what my sister's card said right?

Birthdays are just stepping-stones to death.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Jogged up th The King's English to get Ann a birthday present.

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

Nice run around Sugar House Park after I got home from work. Had a nice talk with my boys at practice today how we might make it to the state meet with 3 freshmen and a sophomore on the varsity despite being in the same region as Timpview, Timpanogos, Provo, Orem, Mountain View, and Corner Canyon.

Today is Ann's birthday which is always a good day because we met on her 25th birthday back in 1992 in Greenville, SC. I was invited to a surprise party for her by a friend of mine who was dating a friend of hers. The first thing she ever said to me was a comment on the large veins in my forearms and how she appreciated that as a nurse. I was running a fair amount then and I remember I had just run a 10:17 two mile in an Army PT test a couple weeks earlier. We went on our first date a week later. We had dinner in downtown Greenville and then went to see a movie called "Hero" with Dustin Hoffman and Andy Garcia. After that we drove north on Highway 25 to and just drove around the mountains of western North Carolina in my Toyota pickup until about 2 am. Stopped for coffee in Hendersonville. When we got back to her apartment she told me to wait for a second and she ran inside. She came out a minute later with a bottle of windex and some paper towels and cleaned the inside of my windshield. She was worried about me not being able to see.

Today we got take out from Pei Wei and had cake and ice cream that Abby made.

I just realized, the internet didn't really exist at that time. I'm not sure what I did with my time, how I learned things ( books maybe?), or established relationships. 

Yep, a pretty good day. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Amiee on Thu, Oct 08, 2015 at 20:19:34 from 98.202.202.148

Ha! Good story :) Happy Birthday to Ann!

From Andrea on Thu, Oct 08, 2015 at 20:36:50 from 66.249.84.179

Happy birthday Ann! What a great first date 😀

From Jake K on Thu, Oct 08, 2015 at 21:09:53 from 67.166.113.191

That's a great story. I can't believe you gave away Ann's age. Happy 38th!!

In similar fashion to Ann's concern about your vision on the road, shortly after our first date, Andrea made me get new glasses because she realized I couldn't see while driving at night.

From Rob Murphy on Thu, Oct 08, 2015 at 21:17:15 from 24.10.247.181

Jake - well, you have to to some pretty advanced math to figure it out.

From Jake K on Thu, Oct 08, 2015 at 22:20:07 from 67.166.113.191

And grammar to to decipher that comment :-)

From Jason D on Thu, Oct 08, 2015 at 22:56:16 from 68.80.27.222

Best wishes to Ann, Rob. That's a great story too.

I can see race times from blog years but given the humble descriptions under "Running Accomplishments" that 10:17 PT test gives me a better sense of the beast within. I imagine that's a fast PT time (it's fast anyway).

From allie on Fri, Oct 09, 2015 at 07:30:13 from 24.99.46.55

based on the two mile PT times i often witnessed from the groups running at liberty park, that has to be one of the fastest times the army has ever seen.

loved the story. runners and their eye-catching veins. :) happy birthday, ann.

From Rob Murphy on Fri, Oct 09, 2015 at 13:34:29 from 163.248.33.220

The thing with the 2 mile run in the APFT is that it comes right after you max out on 2 minutes of push-ups and 2 minutes of sit-ups, so it's hard to run a really good time.

From SlowJoe on Fri, Oct 09, 2015 at 17:32:49 from 107.77.72.122

I'm just impressed you can remember your 2-mile time down to the second...from a race that was eleventeen years ago (I can't do advanced math).

From Steve on Fri, Oct 09, 2015 at 17:55:36 from 66.87.115.38

Ha! That sounds like Ann.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I did a 6 mile run around Sugar House with Jake and Andrea. We left at about 6:15 when the weather was perfect.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.002.507.00

2.5 mile warm-up finishing at the Highland High track.

10 X 400 with a 200 walk/jog interval.

86, 85, 84, 82, 80, 80, 79, 79, 78, 73

The 73 hurt. I'm pretty happy with those splits. It's crazy how long it takes to work into things at 51, but after a while the body gradually warms to the idea of running fastish.

My daughter Abby ran 20:49 today for 3 miles at the Region XC championships. I'm so proud of her.

Cooled down on the track and back to home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sat, Oct 10, 2015 at 22:40:04 from 66.87.112.41

Yowza! Serious track workout.

My high school coach always said below 21 was where serious XC girls ran.

From Jake K on Sun, Oct 11, 2015 at 08:32:42 from 67.166.113.191

Solid running all around by Team Murphy on this day

From Rob Murphy on Sun, Oct 11, 2015 at 11:35:50 from 24.10.247.181

You're right Mark and it's so important. If I coached myself the way I coached my runners, I'd be a lot faster.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

9.25 miles at Liberty Park. First couple miles with Abby who ran 7.5

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

2.25 mile walk.

My legs were really sore today so I just walked around Sugar House park in the evening while Abby did her 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
5.000.000.000.005.00

Five treadmill miles plus a pretty decent weight workout with some moderate plyos and a smattering of positive thinking. It all adds up to a general feeling of wellness.

PM: 2 mile neighborhood walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Matt Schreiber on Tue, Oct 13, 2015 at 20:26:16 from 66.17.104.128

Sounds like success!

From Kam on Tue, Oct 27, 2015 at 15:15:30 from 68.66.163.179

Sometimes positive thinking can be hard to come by.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in 60 minutes around Sugr House and the HH track.

After my run, I went to Abby's blog and edited her last two blog posts - mostly adding apostrophes which she seems to be allergic to.

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

4.25 miles around Liberty Park. My legs were tired.

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

AM: Walked to the gym. Ran a warm-up and cool down on the treadmill with weights and plyos in between. Walked back home. I'll try to run this afternoon before the soreness sets in tomorrow.

PM: 3 miles easy plus a family cookout in Millcreek Canyon. Managed to mostly keep Andy out of the river.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Fri, Oct 16, 2015 at 19:30:13 from 24.10.247.181

Hopefully it won't be so bad. I've been lifting a little more consistently. I'll know when I wake up in the morning!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

11 miles up and down City Creek Canyon in the rain.

Abby did 8.25.

Located the Wasatch Crest Trail this morning and was planning on doing a good trail run but I gave up because it was Mountain Biker Disneyland and I got tired of sharing the single track with them. Sharing meaning runners yield to mountain bikers 100% of the time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Oct 18, 2015 at 08:21:20 from 67.166.113.191

Saturday mornings can be REALLY busy on the WCT, especially considering it was possibly the last good weekend for riding bikes up there. The last couple times we've run it in the afternoon and maybe crossed paths with 1 or 2 biking groups each time. Later in the day seems to be the sweet spot. Its a great trail though so definitely give it another shot sometime!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

3 laps around Liberty Park with Abby. 

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

7 miles, mostly cross training, at the gym.

It was Foul Persons Night in the sauna/hot tub.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Tue, Oct 20, 2015 at 14:48:24 from 66.87.77.203

Floaties?

From Bob on Tue, Oct 20, 2015 at 14:57:41 from 163.191.36.14

Oil slick or f-bombs?

From Rob Murphy on Tue, Oct 20, 2015 at 17:37:23 from 24.10.247.181

Obese, smelly, listening to headphones at maximum decibles in the sauna while I'm trying to get into a meditative, relaxed state, profane.

Everything but the floaties Steve. There's that at least.

From Steve on Sat, Oct 24, 2015 at 20:17:18 from 66.87.151.98

Is there something about saunas and fat people? I don't even dare go in the one in the gym here any more. It's like one of those old Russian movies.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

2.25 mile warm-up.

Hard weight workout in the Alta weight room.

These weights will enable me to run a sub 17 minute 5k in the spring... at the Leopard Run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sat, Oct 24, 2015 at 20:14:32 from 66.87.151.98

Plus they will make you look good in that Nacho Libre Halloween costume.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles on the treadmill. Averaged about 7:20 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Thu, Oct 22, 2015 at 08:24:40 from 198.144.108.138

Did you watch the state meet yesterday? I saw that they still finished on the track so I wonder how they kept the same or similar course. I was hoping Garek would win but I can't imagine he is too disappointed with 3rd given the depth of runners around here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

 

Heading downtown tonight to see the last Jazz pre-season game with the Denver Nuggets.

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

5.5 mile then weights/strength training.

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

AM: 3 mile walk. 

PM: 8 mile treadmill run. More walking to the gym and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Sat, Oct 24, 2015 at 14:15:28 from 199.201.102.37

Rob, you've been doing the coaching thing for a while. Just curious, how often are DQs overturned in xc?

From Rob Murphy on Sat, Oct 24, 2015 at 18:40:27 from 24.10.247.181

Who was DQed and why?

From Vis on Sat, Oct 24, 2015 at 19:15:41 from 199.201.102.37

There was some hubbub at the state meet in the 3A girls race. I'm not sure that anyone knows what happened?

From Vis on Sat, Oct 24, 2015 at 19:19:14 from 199.201.102.37

?=. I'm merely looking for some precedent in the situation. The alleged violations were for going off course--a few specific cases, not gobs of girls misunderstanding the markings--and were overturned.

From Holt on Sat, Oct 24, 2015 at 19:31:51 from 67.2.239.246

That is one interesting thing that we haven't really mentioned yet VIs. People were acting like it was everyone, so they had to put them all back in. They have the specific girls (I think 4 total between the two incidents) and it was in the 5th race of the day! If everyone was going off course because it was marked so bad, why did it only come up in the 5th race of the day?

From Rob Murphy on Sun, Oct 25, 2015 at 06:54:26 from 24.10.247.181

Now I wish I had been there so I could better comment. I stayed at school until 7 pm Wednesday because I can hear the meet from my house and I was suffering from major depression because I didn't have a team there!!!

Obviously, if they ran off the course and ran a shorter distance, they should be disqualified. If they backtracked and ran extra distance, then no.

I remember when Shalaya Kipp was disqualified in 2008 for rolling her shorts up after finishing 2nd in the 5A race. Lots of anger over that one! She made up for it by going on to run in the Olympics.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

My knees really hurt today so I quit my run after hobbling a mile. Pain under each kneecap. There was no pain two days ago. Maybe it's the lifting I've been doing? Certainly not the high mileage.

Walked 2 miles with Ann.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sun, Oct 25, 2015 at 18:54:50 from 24.10.247.181

That's what I'm hoping Mark. Thanks.

From Steve on Sun, Oct 25, 2015 at 21:10:01 from 66.87.150.209

ouch.

From Steve on Sun, Oct 25, 2015 at 21:10:23 from 66.87.150.209

Don't lift legs. Minimal return and high risk.

From Jake K on Mon, Oct 26, 2015 at 09:01:22 from 159.212.71.200

Pushups, pullups, and curls for the girls. Stick to those and save the legs for running!

From Steve on Mon, Oct 26, 2015 at 09:50:49 from 66.87.151.27

Totally.

From Steve on Mon, Oct 26, 2015 at 15:20:48 from 66.87.151.75

Basically he's saying you need it, I don't. :-)

From MarkS on Mon, Oct 26, 2015 at 16:36:21 from 211.121.74.68

That's right! Us old guys need it, and you young guys not so much.

From Jason D on Mon, Oct 26, 2015 at 16:39:34 from 68.80.27.222

When was the last time you got new shoes?

From Rob Murphy on Mon, Oct 26, 2015 at 17:13:45 from 24.10.247.181

Jason - Haven't you read Born to Run? Shoes are unnecessary but if you do wear them, worn out is better.

From Jason D on Mon, Oct 26, 2015 at 18:54:07 from 68.80.27.222

Parts of it. I rarely finish a book these days. I read for a while, get excited about it, the something comes up and I don't get back to it.

I often have barefoot running dreams. But not training or racing; it's as if I need to get somewhere and I've lost my shoes.

I'm bad about retiring shoes. Not as bad as some i would imagine.

From jtshad on Mon, Oct 26, 2015 at 19:27:45 from 173.198.176.201

I just retired two pair because my feet/legs were feeling it while running in them. Definitely have a running mile limit, best to tell by feel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off.

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

Another off day with regards to running.

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

Easy run around the neighborhood between getting home from work and having to have Abby back at Alta for an orchestra concert.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Oct 29, 2015 at 08:22:20 from 159.212.71.173

knee(s) feeling any better?

From Rob Murphy on Thu, Oct 29, 2015 at 08:44:42 from 163.248.33.220

Not really. I'm old and worn out. Getting a new pair of shoes today - maybe some Hoka's or just strap a couple pillows to my feet?

From Jake K on Thu, Oct 29, 2015 at 09:12:04 from 159.212.71.173

We did a little fall cleaning over the weekend, I found several new pairs in your size from my Saucony stash. All yours if you want them. I'll bring them over at some point (soon).

From Amiee on Thu, Oct 29, 2015 at 11:37:57 from 155.98.164.36

I love my Hokas and I'm not old or worn out :)

From Rob Murphy on Thu, Oct 29, 2015 at 17:52:25 from 24.10.247.181

Jake - you rule!

Amiee - No, you're not.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Watched post-debate coverage and analysis on TV. Let me just say...the Republican Party is one squared away political party with absolutely zero dysfunction. They have a 100% chance of winning the general election.

I've topped 5 miles for the week!

 

 

 

 

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

5 miles in 37:20. Ducked under 7 minutes for the last mile. Feeling chipper in the chilly weather. I had to stop after 5 miles though because I was tired.

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

Three laps around Liberty Park on a perfect day for running and pretty much anything else. 

Washed the car after - an annual ritual. Then stopped by The Annex.

PM: 3 mile walk. Just had to be outside.

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

Trail run in Park City today. Took a wrong turn and ran a lot further than I wanted to. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Nov 01, 2015 at 15:52:06 from 173.198.176.201

Wow, great long run! Hope it was fun and the weather nicer than up here!

From Rob Murphy on Sun, Nov 01, 2015 at 16:54:18 from 24.10.247.181

Thanks Jeff. I'm not fit enough for that. Walked several miles too. Brought only 1 bottle of water and no gels or anything with calories.

From Fritz on Sun, Nov 01, 2015 at 16:57:05 from 70.208.24.123

Was it a 5 or 10 mile detour? Nice run!

From Steve on Sun, Nov 01, 2015 at 19:05:56 from 66.87.126.124

Yeah! You the man!

From Jake K on Tue, Nov 03, 2015 at 10:15:49 from 199.190.170.22

What trails were you running?

From Rob Murphy on Tue, Nov 03, 2015 at 13:22:02 from 163.248.33.220

Jake - See that's the thing. I don't know. :-)

From Amiee on Tue, Nov 03, 2015 at 13:59:57 from 98.202.202.148

Oh Rob and his "trail" runs...

From Jake K on Tue, Nov 03, 2015 at 14:03:01 from 199.190.170.22

Do you know roughly where you were in Park City? PCMR trails? Quinn's Junction? Snyderville Basin? Tanger Outlets?

From Kam on Tue, Nov 03, 2015 at 14:55:11 from 68.66.163.179

A few years ago, I took a wrong turn in PC, but didn't make it to 20 miles. The fire station bailed me out with a drink and a water bottle. I finally caught a bus back to where we were staying.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Well, I fear I may have messed up my left knee a little on my little adventure yesterday. I'll take the day off and think positive thoughts.

It was light out when I drove to work this morning and an absolutely beautiful one. Seeing the sunshine coming down Big Cottonwood Canyon and bright peaks of the Oquirrh Mountains to the west makes me regret that I have a job I have to go to every day and that I can't just spend every day outside.

There are some plusses to having a job I suppose.

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Comments
From Jon on Mon, Nov 02, 2015 at 20:12:01 from 96.33.87.148

What's up with the knee?

From Rob Murphy on Tue, Nov 03, 2015 at 05:49:13 from 24.10.247.181

It hurts.

Actually it feels quite a bit better this morning.

From Steve on Wed, Nov 04, 2015 at 20:38:00 from 12.251.244.54

Just old age. Accept it. Embrace it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Hobbled around the Alta track a little bit.

After that I did a fairly hard workout in the weight room with lots of core. That's something. 

I'm choosing to vote for Ralph Becker for a third term as Salt Lake City's mayor today rather than Jackie Biskupski simply because I don't feel like saying "Biskupski" for the next four years. I know, not the best way to choose.

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Comments
From Bob on Wed, Nov 04, 2015 at 07:34:36 from 163.191.36.14

Actually, makes perfect sense.

From Rob Murphy on Wed, Nov 04, 2015 at 08:11:56 from 163.248.33.220

To no avail…looks like Biskupski won.

From Jake K on Wed, Nov 04, 2015 at 08:33:40 from 159.212.71.77

I don't really know much about local (or any level for that matter) politics, but I talked to a couple people at Wasatch Backcountry Alliance and their group was supporting Biskupski... I guess she is opposed to building a stupid train up Little Cottonwood and tunnel connecting the canyons, which is all I need to know to make her my choice. So hopefully from a environment protection angle, this is good. SLC controls the watershed so the mayor has a big stake in the Mountain Accord.

From Rob Murphy on Wed, Nov 04, 2015 at 08:55:10 from 163.248.33.220

Plus she has pledged to solve the homeless problem! So there's that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 around the neighborhood. Felt pretty good.

Jazz home opener!

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 run at school between practice and the annual Alta Cross Country banquet. It was a good one.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Thu, Nov 05, 2015 at 21:44:56 from 199.201.102.37

The annual banquet is a reminder of the great efforts & happenings of a season & a time for reflection. Where do your thoughts go this time of year? How do you recharge? Books to read, etc.?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles around SHP. 7:45 pace. Kind of creaky.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Nov 06, 2015 at 18:03:27 from 96.33.87.148

You're 9 miles ahead of me on the yearly mileage. Battle to the end!!!

From Rob Murphy on Fri, Nov 06, 2015 at 20:33:37 from 24.10.247.181

I'll end up between 2,300 and 2,400. I usually finish strong because I have 2 weeks off around Christmas.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

AM: 2.25 miles warming up and cooling down with Abby at the pre-Foot Locker meet at American Fork.

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

8 miles around the Foothill Loop plus a little extra. I give this run a solid 6.5.

PM: Walked to the gym. Lifted for a while. Walked home. Overdid it on the leg presses - as usual.

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

Family night at Liberty Park. Ann, Andy and I walked/scootered around the park in a clockwise fashion while Abby ran around counter-clockwise. Cold and blustery!

Walked 3.5 miles then had cheeseburgers at The Habit in Sugar House to negate the exercise.

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Comments
From Jake K on Mon, Nov 09, 2015 at 19:49:07 from 67.166.113.191

Did you and Ann get scooters?!?!

From Rob Murphy on Mon, Nov 09, 2015 at 20:06:34 from 24.10.247.181

There's an idea. Low impact!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles on the treadmill. Good run.

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

6.5 treadmill miles.

Happy Veterans Day to all you veterans. Thanks for your service!

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

AM: Lots of push-ups and sit-ups.

PM: Very nice run after school on the Porter Rockwell Trail from Draper Park. I ran the first mile with Abby and then the next 7 by my lonesome. Turned around at the end and ran the last quarter mile with Abby.

Met Ann and Andy at the wAIRhouse after for an hour of trampoline jumping. Trying to get Andy in shape for Junior Jazz.

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Comments
From Steve on Thu, Nov 12, 2015 at 09:57:12 from 66.87.82.223

Your week sounds like mine.

From Jake K on Thu, Nov 12, 2015 at 20:13:15 from 67.166.113.191

Andy should shoot for the stars - if he keeps up the trampolining, someday he could be the Suns Gorilla!

From Rob Murphy on Fri, Nov 13, 2015 at 08:42:07 from 163.248.33.220

The Suns?? WTF?

The Jazz Bear trampolines as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 easy miles plus some serious lifting. Nice hot tub soak after.

Hoping for a nice trail run in the morning if that's possible.

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Comments
From Steve on Sun, Nov 15, 2015 at 13:45:59 from 66.87.126.145

I need some lifting ideas. What's your routine?

From Rob Murphy on Sun, Nov 15, 2015 at 14:09:33 from 24.10.247.181

Usually something like this...

50-100 push-ups in sets of 25 or 30

50-100 sit-ups or other ab related exercise

10-20 dips

3 sets of 8 pull-ups or chin-ups

30-50 ploy box jumps

2 x 25 calf raises with 120 lbs.

2 x 10 dead lift with 160 lbs. I use two 80 lb. dumbbells

2 x 10 one arm dumbbell presses.

2 or 3 sets of leg presses. I do one leg at a time since running is an alternating one-legged activity.

I do this as a circuit with as little down time a possible between sets and exercises.

From Steve on Sun, Nov 15, 2015 at 16:50:55 from 66.87.76.5

Nice. Thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

9.25 miles on the muddy Jeremy Ranch Road.

I was sore from the weights yesterday but way better than I would have been a month ago.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Matt Schreiber on Sun, Nov 15, 2015 at 09:40:06 from 70.198.40.244

Way to get in the lifting!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 miles in 63 minutes. Stuck mostly to the Highland High track. Boring, but cushy. No shirt most of the way so I got a nice vitamin D boost.

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

I took the day off.

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

Easy 10 at SHP after work. I ran the opposite direction as Abby so I could run with her without running with her.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Nov 17, 2015 at 18:05:18 from 67.166.113.191

Is Abby too cool to run with you? Or are you too cool to run with Abby?

From Rob Murphy on Tue, Nov 17, 2015 at 18:40:16 from 24.10.247.181

She doesn't like running with me as a general rule. This just started a few weeks ago.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 miles plus weights and lots of plyos. Hard workout!

Fortunately the hot tub wasn't heavily stocked with crazies 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
8.500.000.000.008.50

8.5 treadmill miles. Brisk tempo!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Thu, Nov 19, 2015 at 17:38:29 from 70.208.1.0

Is it treadmill season for me because I don't like dark and cold. Are you still sporting the singlet at the gym? That is where I first met you.

From Rob Murphy on Thu, Nov 19, 2015 at 17:51:52 from 24.10.247.181

I'm at the Sandy gym more than Sugar House Fritz. Near work and MUCH less crowded.

Mark - I've always liked treadmills. Plus with a good game on TV and people watching at the gym, there's plenty to occupy my mind. I've also noticed no difference in my race fitness when I've relied on treadmill running.

From jtshad on Fri, Nov 20, 2015 at 08:48:32 from 173.198.176.201

heading to NXN SW? Safe travels.

From Rob Murphy on Fri, Nov 20, 2015 at 09:00:41 from 163.248.33.220

No NXN this year Jeff, just Foot Locker.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy run around the neighborhood after work. Andy joined me for the first .6 miles!

 

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Comments
From Jon on Sat, Nov 21, 2015 at 11:41:40 from 96.33.87.148

I've taken the annual lead, although you haven't logged your miles yet for the year.

I do hold the trump card, though. I could potentially run to 100 miles any one day, which I don't think is something you'd attempt.

From Jake K on Sat, Nov 21, 2015 at 12:22:33 from 67.166.113.191

I say give the kid a full kilometer!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

What a Saturday morning run should be - and probably my last trail run of 2015 unless I squeeze one in in California at the end of December.

I woke up pretty early this morning and had a huge bowl of oatmeal with almonds, banana, and maple syrup along with a couple cups of coffee. I looked at the weather up in Park City and saw 15 degrees with a 6 degree wind chill. But it was sunny! I figured since Flying Dog and the other Jeremy Ranch trails are generally south and west facing, I'd at least have sun most of the way and it would warm up quick.

Started around 9:30 when the trail conditions were perfect. I could tell right away though that when the sun melted the trail that it could be a muddy mess on the way back. And treacherous too on the downhills. Decided to worry about that on the way back. I turned off the Flying Dog trail onto the Jeremy Connector trail.

Here I noticed that I was being stalked by a coyote. The thing kept track of me for about 15 minutes. I was a little concerned even though I think I could handle a coyote. Doesn't mean I want to though. Fortunately he disappeared when I got to the leafless aspen grove.

I had to turn around a little over 4 miles up because the snow got too deep. I returned the same way I came except I found a great, rolling stretch of trail about a mile long that I did 4 times to add distance to my run. On the way down it was super muddy as I suspected it would be. Brooks Cascadia's really hold on to a lot of mud so my feet were gunked up and heavy. Lots of slipping but no falling. 

So I made it through 14 miles of mud, ice, and snow without incident until I was a couple hundred yards from the finish and could see my car. Here my foot hit a rock and I wiped out pretty hard. I did a nice combat roll though and avoided major damage although I did mess up my Garmin.

Got a big chocolate milk from the Jeremy Ranch Store. Called Andy and told him I would bring him a Pizza Hut pepperoni pizza if he ran 1.5 miles before I got home.

Great morning! I think I'm going to get a pair of snowshoes this winter so I can get into the mountains more.

A big salute to my alma mater, Furman University, for finishing 13th at the NCAA cross country championships!

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Comments
From jtshad on Sat, Nov 21, 2015 at 14:42:46 from 173.198.176.201

Sounds like a good day!

From Jon on Sun, Nov 22, 2015 at 05:57:22 from 96.33.87.148

Sounds like an enjoyable last trail run. The coyote is a bit strange.

You ever run the Mid Mountain Marathon? I think you'd love it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

7.3 miles around Millcreek and Holliday with Jake, Andrea, Allie and Abby Murphy!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Nov 22, 2015 at 16:33:41 from 67.166.113.191

Thanks for coming over to our neighborhood this morning!

From Amiee on Sun, Nov 22, 2015 at 16:51:50 from 24.11.72.2

Wish I could have joined you!

From allie on Sun, Nov 22, 2015 at 20:12:03 from 71.199.20.13

nice to see you and abby this morning.

active oval:

https://goo.gl/photos/QXkutTdTcqcSZMqC8

https://goo.gl/photos/YPY7jjUN6pLHmubAA

From Glory in the long run on Tue, Nov 24, 2015 at 07:23:38 from 174.23.236.120

Rob you've been a consistent commentor and motivator to me. And yet commentor is misspelled on purpose, because mentor is a good description.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day. Survived the "bomb threat" at school today. Classes only at 50% so pretty much a waste. Got my haircut. Went for a walk with Ann.

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Comments
From Drew on Tue, Nov 24, 2015 at 18:17:39 from 173.171.218.92

As I recall, bomb threats at school usually traced back to the threat of someone bombing a test.

From Rob Murphy on Tue, Nov 24, 2015 at 20:23:18 from 24.10.247.181

Truer words have never been spoken Drew!

From Jon on Thu, Nov 26, 2015 at 10:27:01 from 96.33.87.148

Lame. Hopefully they catch the perpetrator.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10 miles around Sugar House. Blustery. Felt pretty zippy today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

4.75 miles including a half mile with Andy around the block.

Lots of push-ups, sit-ups, jumping rope.

Snow is coming...

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

11 miles circling Sugar House Park. Wicked cold wind chill! Despite that, I counted 6 Turkey Bowl games going on in the park and hundreds of walkers/runners. Thumbs up to my hearty fellow Utahans!

Abby joined me at the beginning then did her own run around the park along with 10 hill sprints. 

Happy Thanksgiving fellow FRBers!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Drove to Liberty Park. Ran 11 frigid miles. Battery in car dead. Forgot phone. Walked home. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Fri, Nov 27, 2015 at 13:27:36 from 192.74.132.134

Very brave of you to run in the wind. I hope you had a blanket in the car to walk home with.

From Bret on Fri, Nov 27, 2015 at 13:35:40 from 99.1.220.106

That sounds a bit dismal - glad you made it back ok.

From jtshad on Fri, Nov 27, 2015 at 13:59:18 from 173.198.176.201

Hearty...or crazy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

I was supposed to have practice this morning but none of my runners showed up. Instead, I met Tayte Pollmann at the gully and we did the Gully Longer Run in the snow. Not sure I'll be able to run in the gully until the spring.

Nice hot tub soak after. I needed it after a 50 mile 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
6.250.000.000.006.25

Ancillary training day.

4.25 miles elipikaling, 2 miles stair stepping, 200 push-ups, 200 sit-ups and assorted ab exercises.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sun, Nov 29, 2015 at 14:06:49 from 24.10.247.181

Were you able to find "eliptikaling"?

From allie on Mon, Nov 30, 2015 at 18:56:04 from 24.99.46.55

i just had an epifunny

From Rob Murphy on Mon, Nov 30, 2015 at 20:07:07 from 24.10.247.181

It just never gets old does it Allie?

From Jason D on Mon, Nov 30, 2015 at 20:19:35 from 68.80.27.222

200 pushups is pretty serious business!

From Rob Murphy on Mon, Nov 30, 2015 at 20:45:06 from 24.10.247.181

Not in a row Jason. Several sets.

From Jason D on Mon, Nov 30, 2015 at 21:55:31 from 68.80.27.222

I figured. I try to get in 35-40 before and after my at least one of my runs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

9.25 miles around Sugar House. Almost a perfect run. Last 2/3 mile with Andy who's getting ready for Junior Jazz.

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

Off day. Two mule walk in the evening plus some push-ups/sit-ups

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Wed, Dec 02, 2015 at 21:38:26 from 66.87.127.195

What is a two mule walk? Some kind of new workout?

From Rob Murphy on Thu, Dec 03, 2015 at 04:03:11 from 24.10.247.181

You have to walk your mules. They'll tear up the house if they don't get regular exercise.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine miles on the Porter Rockwell with my team.

Heading down to California tomorrow for the Foot Locker West Regional XC meet. Includes a trip to Disneyland so the kids are excited.

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Comments
From Jake K on Thu, Dec 03, 2015 at 08:17:06 from 159.212.71.173

Good luck and have fun at Disney!! I want to see a sweet Instragram with you and like a dozen of the characters.

From Amiee on Thu, Dec 03, 2015 at 11:09:46 from 155.98.164.36

I second that! Instagram pic with Rob and all the princesses please.

From Jon on Thu, Dec 03, 2015 at 18:04:47 from 96.33.87.148

Have fun.

From Rob Murphy on Thu, Dec 03, 2015 at 21:48:57 from 97.93.36.82

We will post lots of pictures on the Alta XC Instagram.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

Easy run around beautiful West Covina and a few striders after a L-O-N-G day on a bus.

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

AM: 5 easy miles around the neighborhood of the West Covina Days Inn. Nice socal weather is tho only thing good I can say about it.

Packet pickup, course jog, and then spending the day at Newport Beach.

Late AM: Ran the Mt. Sac course twice plus some striders with my team.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Dec 04, 2015 at 10:24:27 from 173.198.176.201

Have fun! Sorry we are not there with you.

From Steve on Sat, Dec 05, 2015 at 13:29:09 from 66.87.126.233

Love Newport. Lots to do there. It's been good seeing all the pics on Instagram of the team.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

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

Zero. Got in from Disneyland at 1:30 am. Spent the rest of the day driving back home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Dec 09, 2015 at 14:03:51 from 159.212.71.173

http://goo.gl/LDG0LU

:-)

How did the kids races go? I tried to look up results but there were links to about 20 different races and half of them didn't work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Pooped. Slept late (by late I mean 6 am), came home and napped and got reaquainted with the fam.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 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
6.250.000.000.006.25

From home, 3 laps around Sugar House Park. Right hamstring, very troublesome.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Dec 10, 2015 at 07:58:58 from 141.221.191.225

Hope the hammy improves. Why are all us old guys breaking down?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles plus some easy lifting.

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

6.5 miles on a crappy treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Derunzo on Sat, Dec 12, 2015 at 08:15:16 from 98.229.177.205

Treadmills are the worst, but Crappy treadmills are almost unbearable.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 halfway decent miles around Liberty Park with Abby. Chilly, but beautiful, morning. 

PM: Went for a 3 mile walk. Started out with Andy but we got to the end of Glenmare St. and he ran into a bunch of boys playing basketball in the street and decided to stay and play. 

Semi-annual booknotes post...

So I've been making a serious effort to actually read books lately. Whole books from beginning to end. I used to do this a lot before the internet destroyed my attention span. I've been working to re-build it. So here's what I've been reading.

City of Thieves by David Benioff - a novel about the seige of Leningrad during World War II.

Petty by Warren Zanes - the bio of Tom Petty and the Heartbreakers, maybe my favorite band. Great book, perfect author.

The Animal Keepers by legendary Wisconsin cross country coach Donn Behnke. Loved the book but it made me feel inadequate.

438 Days by Jonathan Franklin - a riveting true story of a Mexican fisherman who survived 438 days drifting in the Pacific after being caught in a storm and having his motor fail.

Symphony for the City of the Dead by M.T. Anderson - A non-fiction account of the seige of Leningrad focusing on composer Dmitri Shostakovich and the "Leningrad Symphony" he composed in 1942. Just started this one.

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Comments
From Steve on Sat, Dec 12, 2015 at 11:44:46 from 66.87.127.162

I've read City of Thieves and 438. I'll check out the others on your list. Always looking for a new read.

From Jason D on Sat, Dec 12, 2015 at 11:54:10 from 68.80.27.222

That's a good mix of books.

I can't recall the last time I finished a complete book, though I guess I read all the time. We read differently today and although it doesn't feel like reading, it is. But I am with you; I still feel like I should be reading actual books. I have plenty (many hundreds) that sit and mock me from my shelves. I'll try to take your list as motivation to get some in over break.

From Jason D on Sat, Dec 12, 2015 at 11:55:12 from 68.80.27.222

It now strikes me that in response to your semiannual list I make my semiannual comment about how reading has changed :-)

From Jon on Sat, Dec 12, 2015 at 12:03:36 from 96.33.87.148

I saw the coaching one, wondered if you had read it. 438 days sounds interesting, as does the City of Thieves. Which of all do you most highly recommend?

From Vis on Sat, Dec 12, 2015 at 12:16:29 from 199.201.102.37

Nice. I love your booklists, Rob. It was a recommendation on your blog that made me pick up Boys in the Boat. I'm forever grateful.

I'm currently searching out anything I can find about confidence/self-belief--anecdotal or scholarly. If anything seems to fit the mold, I would greatly appreciate your input. Happy reading.

From Rob Murphy on Sat, Dec 12, 2015 at 13:01:16 from 24.10.247.181

I'd appreciate a list from all of you.

Vis - Boys in the Boat was one of the rare books I read twice! Have you picked up Matt Fitzgerald's new book? It's called "How Bad Do You Want It: Mastering the Psychology of Mind Over Muscle". Has Prefontaine on the cover. Might be just what you're looking for.

Jon - I'm not sure.Probably 438 Days. If there ever was a book about pure endurance, it's this. Endurance, survival, pretty much what running's about.

From Cody on Sat, Dec 12, 2015 at 14:25:52 from 76.27.105.198

I just requested Logan Library buy 438 Days. Thanks for the tip.

From Bret on Sat, Dec 12, 2015 at 14:54:54 from 99.1.220.106

Here's the last few books from memory in the last 3-4 months: Matterhorn -Karl Marlantis, The Auschwitz Escape - Joel Rosenberg, Ready Player One - Ernest Kline, Under the Banner of Heaven - Jon Krakuer, Infinite Jest - David Foster Wallace.

From Rob Murphy on Sat, Dec 12, 2015 at 14:56:15 from 24.10.247.181

That's what I do Cody. I request my school library buy any book I want and then I check it out indefinitely. Teenagers in Utah just read fantasy novels.

From Rob Murphy on Sat, Dec 12, 2015 at 16:44:25 from 24.10.247.181

Bret - How did you feel about Infinite Jest?

From Tom K on Sat, Dec 12, 2015 at 17:44:45 from 174.58.54.215

Your book list makes me feel inadequate. Real, actual, non-audio, paper books, huh? Might be worth looking into.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Four laps around Liberty Park plus 6 long striders. Hamstring improving.

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 treadmill miles at about 7:00 pace. Had about a foot of snow today.

If you're a high school running coach or just interested in learning about good training you should get a membership at highschoolrunningcoach.com

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Mon, Dec 14, 2015 at 22:23:05 from 199.201.102.37

Congratulations on being a featured coach.

From jtshad on Tue, Dec 15, 2015 at 08:14:01 from 141.221.191.225

Could get your workout just shoveling snow! Hope you can get unburied, but the snow and water is need. Plus I bet the kids love it!

We only got a couple of inches up here.

From Rob Murphy on Tue, Dec 15, 2015 at 08:24:03 from 24.10.247.181

We got 14 inches at my house. My forearms are sore!

From Jake K on Tue, Dec 15, 2015 at 08:53:30 from 199.190.170.21

I can't wait to find out whether your key workout is the Alta / Albion Basin run, Best Buy loop, or Sandy 24hr Fitness hot tub soak :-)

From Rob Murphy on Tue, Dec 15, 2015 at 10:11:17 from 163.248.33.220

Had a nice soak yesterday Jake - after my brutal 7 mile treadmill run.

Best hot tub in Utah - hands down the Alta Peruvian Lodge.

From Jake K on Tue, Dec 15, 2015 at 13:52:24 from 199.190.170.21

Oh yeah, not even up for debate. You want to sit on the left hand side of the first tub (coming out from the bar) for perfect views of Mt Superior.

I think that hot tub gets about 85% of the credit for inspiring us to have our wedding there! :-)

From Rob Murphy on Tue, Dec 15, 2015 at 15:10:18 from 24.10.247.181

You know, they don't check whether you're staying there or not. I might just start heading up there on Friday evenings to hang out at the bar/hot tub.

From Jake K on Tue, Dec 15, 2015 at 15:41:30 from 199.190.170.21

Yeah you can do that... you don't have to stay there to use the bar and hot tub. Plenty of people do that - Apres Ski!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 100 push-ups, 100 sit-ups, snow shoveling.

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

PM: 8 miles around Sugar House Park. Fun watching all the kids on the sledding hill for the first time in a couple years.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: 105 push-ups, 105 sit-ups/abs.

PM: 5.25 on the treadmill and 2 on the stair master. Finished with some rope jumping.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Amiee on Thu, Dec 17, 2015 at 09:43:30 from 155.98.164.36

That sounds awful! But better than running in ass deep snow :)

From Rob Murphy on Thu, Dec 17, 2015 at 10:20:25 from 163.248.33.220

Treadmill this afternoon for me!

From Rob Murphy on Thu, Dec 17, 2015 at 10:25:19 from 163.248.33.220

Come to think of it, I did the push-ups and sit-ups in my classroom which means I must be at work. I'd much rather be running through ass deep snow!

From Jake K on Thu, Dec 17, 2015 at 10:56:36 from 199.190.170.31

Then go run in the gully and leave the TM for sorority girls getting ready for spring break!

From Rob Murphy on Thu, Dec 17, 2015 at 11:00:06 from 163.248.33.220

I am getting ready to go to the beach in 7 days!

From Jake K on Thu, Dec 17, 2015 at 11:57:21 from 199.190.170.31

Oh yeah good point!

From Bob on Thu, Dec 17, 2015 at 12:45:31 from 163.191.36.14

Nice work! Didn't Herschel Walker claim that's all he did to get buff along with the occasional needle in the butt. He likes Trump too.

From Jon on Thu, Dec 17, 2015 at 15:54:00 from 96.33.87.148

You've been slacking. I've retaken the lead from you. First one to 2350 wins?

From Rob Murphy on Thu, Dec 17, 2015 at 17:54:34 from 24.10.247.181

I'm about to get 2 weeks off of work Jon. Watch out!

From Jon on Thu, Dec 17, 2015 at 19:57:34 from 96.33.87.148

Monday is my last full day of the year, too. Plus there's this:

http://www.weather.com/weather/tenday/l/29681:4:US

http://www.weather.com/weather/tenday/l/USUT0225:1:US

Advantage: me

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 treadmill miles. Averaged 8.3 mph which is really fast for me these days. Almost a "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

12 miles around Sugar House Park. Generally 8 minute pace, the last mile with Abby as she finished up her run.

PM: Went to Star Wars with the whole family plus grandma. Non-stop fun from beginning to end. And we got to see Utah Jazz player Trevor Booker who was in the same theater.

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

AM: 5.5 cold, slushy, snowy miles. FUN!

PM: 4.5 hard eliptical miles. I say hard because I was sweating a lot and breathing hard. Then I did about 50% of my normal weight routine because I haven't lifted for a couple weeks. Hopefully I won't be too wrecked tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Dec 20, 2015 at 11:44:47 from 67.166.113.191

That's the spirit.

The climate summit in Paris they held a few weeks ago is already paying off!

From Rob Murphy on Sun, Dec 20, 2015 at 12:39:23 from 24.10.247.181

I like that line. I'm going to steal it.

From Jake K on Sun, Dec 20, 2015 at 20:48:44 from 67.166.113.191

Its all yours!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

6.5 miles plus 6 striders and some jumping rope. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Mon, Dec 21, 2015 at 20:26:39 from 68.80.27.222

Don't be too hard on yourself, "Rob." I am almost done my PhD in English and I can't spell either :-)

From Rob Murphy on Mon, Dec 21, 2015 at 21:14:11 from 24.10.247.181

That's someone I live with who hacked my blog!

From allie on Mon, Dec 21, 2015 at 22:29:38 from 172.56.42.30

haa!

From MarkS on Tue, Dec 22, 2015 at 12:49:28 from 114.158.73.219

Looks like your Christmas holiday has come none too soon.

Are you OK?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.502.0010.50

10.25 mile treadmill fartlek. Mix of easy running, moderate running, and pretty hard running. I guess that's a fartlek.

Interesting that Donald Trump is now mocking Hillary Clinton's bathroom habits. Making fun of a woman in that fashion is contrary to my raising. But there's absolutely nothing the man can say that is disqualifying to his rabid and worshipful supporters so I suppose we have to put up with hearing about it for the next several months.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Wed, Dec 23, 2015 at 11:20:26 from 73.181.151.151

that man...

From Fritz on Thu, Dec 24, 2015 at 11:02:27 from 24.10.188.3

Ironically the more extreme, arrogant, racist, and out right rude he gets the more people like him. I have to think or hope there are enough people in this country who know we deserve better.

Have fun in Cali!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.000.000.0013.75

I get a gold star for avoiding the treadmill this morning. Started out in super crappy conditions, horizontal blowing snow, lots of slush and ice - my fingers and toes hurt. 8:30 pace was all I could manage. The sun came out at the end and it was beautiful and I could see the steam rising from my clothes while I ran.

PM: 2.25 miles. Weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Dec 23, 2015 at 11:27:07 from 199.190.170.21

That was some solid winter running weather this morning. Blinding at times. Good prep for your beach trip... have fun in Cali!

From Steve on Wed, Dec 23, 2015 at 22:18:53 from 66.87.126.204

Awesome morning

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

4.25 easy miles around the neighborhood. Cold. Maybe a beach run with Abby this evening?

PM: Just a mile jog on the beach and a short swim to de-stress from the drive from LA.

Pizza tonight at Sam's Giant Manhattan Pizza in Grover Beach Ca. We Murphy's always have pizza on Christmas Eve.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Fri, Dec 25, 2015 at 08:39:56 from 45.46.20.59

Merry Christmas, Rob. Enjoy California.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Merry Christmas to the FRB.

6.5 miles up and down Pismo Beach and through the downtown a bit. No shirt to get a little Vitamin D boost. I got lots of weird looks from the locals because it's in the 50s and Californians dress like it's below zero when the temp drops below 60.

This was my 37th consecutive Christmas Run. Every one since 1979, and one of the best. You can see me running up the stairs from the beach to the Kon Tiki at the Alta Cross Country Instagram.

PM: 4 more beach miles. Much better tonight at low tide and firm beach sand.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Dec 25, 2015 at 18:27:09 from 96.33.87.148

Firm sand is so much nicer for beach runs than dune sand.

Merry Christmas, Rob.

From Steve on Fri, Dec 25, 2015 at 19:56:32 from 66.87.79.178

Awesome! Good to hear you're getting some warm weather running in.

From Rob Murphy on Fri, Dec 25, 2015 at 20:05:58 from 24.205.253.58

It's getting down to 35 tonight!

From Steve on Sat, Dec 26, 2015 at 17:48:51 from 66.87.67.195

Better than Utah's -4 this week

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: 8.5 miles on the nifty Woodway treadmill at the PBAC followed by a swim and hot tubbing. Walking over to the Splash Cafe now for the best clam chowder in the world.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, Dec 26, 2015 at 18:39:03 from 96.33.87.148

I bet a number of New Englanders would be very upset if they heard you say that.

From Bret on Sat, Dec 26, 2015 at 19:53:16 from 107.72.162.123

The Cadillac of treadmills in my opinion

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM: Easy run plus the weights/plyo routine at the PBAC. Only partially made up for my gluttonous excesses last night.

PM: 12 times up and down the Kon Tiki steps. Took about 20 minutes.

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

One last run here in Pismo Beach before heading home from LAX tonight.

9 miles easy - just exploring. Then breakfast at the hotel which included lots of sugar and simple carbs so Ann and I walked a couple miles on the beach to counteract the insulin spike. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Amiee on Mon, Dec 28, 2015 at 12:13:29 from 155.98.164.36

Sounds like you've had enough fresh air. Time to get back here :) Safe travels!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Resting today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Tue, Dec 29, 2015 at 12:06:32 from 66.87.126.84

So basically diddly squat

From Rob Murphy on Tue, Dec 29, 2015 at 12:09:31 from 24.10.247.181

Well, the day's not over yet but that's the general idea.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles on the Jeremy Ranch Road. It's packed snow up to the Morgan County line and very runnable in trail shoes. Feels a lot like running on packed beach sand which I've done a lot lately. Once you get to the barn the road is considerably less maintained but still runnable for a while in tire ruts. I turned around at 5.5 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Dec 30, 2015 at 19:14:40 from 67.166.113.191

So the beach trip was essentially training for snow running at Jeremy Ranch? :-)

From Rob Murphy on Wed, Dec 30, 2015 at 20:00:10 from 24.10.247.181

Yep. The best part was that it was quiet up there. I crave the solitude sometimes.

From Jake K on Wed, Dec 30, 2015 at 21:10:25 from 67.166.113.191

Yeah for sure. I bet its really quiet right now.

From Jon on Thu, Dec 31, 2015 at 13:00:35 from 96.33.87.148

I have been vanquished for the year. Beware, vengeance shall be mine next year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.004.750.0010.00

Wrapped up 2015 with a stellar treadmill run. Alternating hard/easy quarter mile segments for a little over 10 miles.

I've been listening to Chris Stapleton's Traveller album a lot lately. Love it! Especially good is his cover of the old George Jones classic "Tennessee Whiskey". Stay away though if you don't like your grandpa's country music or songs about whiskey and women problems.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From SlowJoe on Thu, Dec 31, 2015 at 14:10:12 from 107.77.80.45

Nice! Are you the only guy in Utah listening to that?

Still getting the year wrong on day #365 though...2016 is going to be tough - don't fill out any government forms anytime soon!

Happy new year.

From Rob Murphy on Thu, Dec 31, 2015 at 14:21:01 from 24.10.247.181

Fixed it Joe!

My mom was borned in Mississippi and I spent 20 years mostly in South Carolina before moving to Utah in 2002. I try to stay connected to my roots.

From SlowJoe on Thu, Dec 31, 2015 at 14:26:08 from 107.77.80.45

That explains it...the window of opportunity for ever liking classic country music closes around age 20.

From MarkS on Thu, Dec 31, 2015 at 14:48:14 from 114.149.60.113

Happy New Year Rob! (Its already the new year here in Japan)

Hope the new year will be a good one for you.

From Matt Schreiber on Thu, Dec 31, 2015 at 20:52:32 from 66.17.104.128

Happy New Year Rob. Great way to finish the year.

From Jon on Sat, Jan 02, 2016 at 20:18:09 from 96.33.87.148

I'm listening to Tennessee Whiskey. Initial impression is it's not my favorite.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2310.3421.0059.9511.352402.64
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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