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: 11.00 Month: 155.35 Year: 1812.93
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2487.9014.00108.4028.862639.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easing into 2016.

5 miles around Sugar House plus 6 striders and some rope jumping.

PM: 2.5 mile walk around 15th and 15th with Ann.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Fri, Jan 01, 2016 at 20:20:59 from 66.87.127.142

No New Year race? I almost stopped by your house today to say Hi since I was dropping Bently off at the airport. But I hadn't checked your blog in a while and thought you were in Cali still.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Loaded up the whole family (4 people total) and travelled to the Olympic Oval this morning. Everyone ran including Andy who had to be bribed with a chicken sandwich after. Ran into Steve Ashbaker at the end - it's been a while. Had a nice conversation about child rearing and how the Ashbaker kids should go to Alta High. Especially if they can run.

PM: Experimental 4.25 mile run. So I've had this chronically achy and tight right hamstring and left hip for months which is really messing with my running in every way possible. Today I did about a half hour of foam rolling and then went for an easy run. It really helped the hamstring, less so the hip but the hip was a little better. I think I need to figure out a way to do it 30 minutes a day. Might have to invest in one for my classroom.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sat, Jan 02, 2016 at 20:01:56 from 209.235.31.42

Sorry to hear it. That kind of stuff sucks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Neighborhood run. Very mediocre in every respect.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Jan 03, 2016 at 19:50:24 from 173.198.176.201

Sorry about the continued injury issues. Sounds like we continue to deal with the same stuff. Rolling and stretching does help but the motivation is hard when you hurt.

From Rob Murphy on Sun, Jan 03, 2016 at 19:56:18 from 24.10.247.181

I try not to resort to ibuprofen, but 1000 mg/day might help.

From Jake K on Sun, Jan 03, 2016 at 20:55:29 from 67.166.113.191

Hope you get to feeling better Rob.

From steve ash on Mon, Jan 04, 2016 at 15:52:46 from 67.2.211.42

Ouch.. I struggled with a similar injury but on the other hip. Time, patience and weights ultimately got me over the hump on that one. Get better.

From Jon on Mon, Jan 04, 2016 at 21:08:01 from 96.33.87.148

It's a bit early to start this year, but I notice we are exactly tied for annual mileage right now. Down to the half mile. Shadley is .1 miles ahead of us, the over achiever.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Lots of strength training, core, and drills.

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

I believe I may have injured my lower back on the damn foam roller. Out of action without ibuprofin.

Managed 7 miles with my team after school. Running with a group helps.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Jan 05, 2016 at 08:33:16 from 141.221.191.225

Good talking to you last night, sorry about your back.

From Jake K on Tue, Jan 05, 2016 at 08:39:17 from 159.212.71.200

You gotta be careful w/ the "rehab" stuff. Its a scheme to keep people injured so they buy more rehab stuff!

From Rob on Tue, Jan 05, 2016 at 10:08:36 from 204.15.87.61

Hi Rob, It took my family a while to learn that foam rollers are not swords, or balance boards. They really should ship with a better user guide.

From Ben VanBeekum on Tue, Jan 05, 2016 at 10:42:49 from 199.190.170.22

Rob,

Have you thought about muscle activation therapy? I was having the major hamstring, lower back and IT band pain and I went to Eric Rawlins out in Syracuse recommended by Justin Park and Scott Keate. He did wonders for me. Just a thought, hope you get some relief soon.

From Jake K on Tue, Jan 05, 2016 at 12:55:05 from 159.212.71.200

Getting a Varidesk solved my hamstring problems, Mark. My problem was that when I first got it, I found that I would "accidentally" stand up all day. Now I have a pretty good routine... I probably stand up ~80% of the day at work, making sure to take a sitting break once in the morning and once in the afternoon.

From Steve on Tue, Jan 05, 2016 at 13:45:35 from 66.87.66.57

This thread sounds like those conversations you hear really old guys having in the barbershop

From Rob Murphy on Tue, Jan 05, 2016 at 13:55:17 from 163.248.33.220

You're right Steve. I'm just going to man up and stop my whining on the internet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.001.006.25

6.25 miles with the team after school. Included 8 X .13 hill sprints.

100 push-ups, 100 assorted ab exercises, 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
6.000.002.002.2510.25

Another treadmill fartlek at the Sandy 24 Hour Fitness. I got pretty jazzed when Husker Du's "Ice Cold Ice" came on the muzak. Incidentally, there should be those two little dot thingies above the U's but I don't know how to du that. Ice Cold Ice may be the most ripping rock song ever. Muzak has come a long way.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Fri, Jan 08, 2016 at 17:07:56 from 174.58.54.215

Musak du!

I'm going to have to listen to Sugar's Copper Blue now. Thanks!

From SlowJoe on Fri, Jan 08, 2016 at 17:29:45 from 45.18.50.53

I thought Husker Du's were a kind of firework...

https://goo.gl/V64T7C

From Derunzo on Fri, Jan 08, 2016 at 18:08:00 from 98.229.177.205

I had "Copper Blue". Bob Mould is the man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

1. Four easy.

2. 30 minutes on the spin cycle.

3. Massive weight lifting.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sat, Jan 09, 2016 at 13:48:41 from 24.10.247.181

That is true Mark but my entry was mostly self deprecating.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

1. 3/4 mile jog and some stretching/drills

2. 15 mile run from my house up Emmigration Canyon  to the Mountain Del golf course. The first 11.5 miles of this run is uphill beginning at my house (elev. 4,500 ft.) and continuing to the summit of Little Mountain (elev. 7,032 ft.) and then dropping down to the golf course (elev. 6,000 ft) over the last 3.5 miles. Ann and Andy picked me up at the top.

I was able to average 7:57/mile without pushing too hard. Happy about that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Jan 09, 2016 at 16:33:36 from 67.166.113.191

That's an awesome run. It makes me happy that you do this in the opposite direction that most people would!

From Bret on Sat, Jan 09, 2016 at 16:39:34 from 99.1.220.106

Nice pace up that climb Rob.

From Rob Murphy on Sat, Jan 09, 2016 at 16:42:22 from 24.10.247.181

I used to do this run all the time before I began doing Jeremy Ranch. I think it's been about 3 years. I almost wimped out on it this morning - glad I didn't.

My goal was to average under 8 minutes. When I got to the top of Little Mountain I was at 8:16. Thank God for downhills!

From Jon on Sat, Jan 09, 2016 at 17:03:50 from 96.33.87.148

You missed the best part with the downhill at the end!

From Teena Marie on Sat, Jan 09, 2016 at 22:43:56 from 199.79.55.13

Machine or man? I have no idea.

Super impressive!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sore...resting, reading, watching football.

PM: Ann and I went for a 3 mile walk. We talked about the difference between the millennial generation and our generation. She was mentioning these young nurses she works with who are always taking several week "leaves of absence " to hike in Europe or something like that and how that never would have occured to us or anyone we knew in our 20s. We also talked about how fun it would be to hike the Appalachian Trail in our retirement (once it stops being so trendy) but how we probably wouldn't do it anyway because one of us will decide it's irresponsible.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Jan 10, 2016 at 16:50:46 from 67.166.113.191

Do the John Muir Trail!!

From Jason D on Tue, Jan 12, 2016 at 20:38:56 from 68.80.27.222

We are a strange generation even though I don't really consider myself a millennial (like x+1 or maybe y-1). But you are right. There was "no time for that" if people even thought of it.

A comedian on one of the late night shows the other day put it well [in quasi-Valley-girl voice]: "I just want to blog. From my toilet." I once met someone who as near as I could tell organized people's closets and it was somehow related to self-help or life organization or something. But people paid her to do this. She's not a millennial but I think it captures something of the millennial attitude about work (strange as it is!).

I hadn't thought about it until I read your post but younger generations view the future differently. I'm almost 31 and don't have an ounce of retirement, but my parents had full time jobs for almost 10 years by the time they were 31. I think we put less faith in the future.

From SlowJoe on Tue, Jan 12, 2016 at 21:21:18 from 107.77.80.32

It's actually pretty interesting, and untold millions of dollars are spent by companies, trying to figure out how millennials think.

By most definitions, I am Gen X ('78) but my little brother ('83) is a millennial. The crazy thing is that we could be poster children for the differences in the generations... My theory is that it has something to do with whether you grew up with the internet in your adolescence. I didn't, but he did. Instead of using Google for my research, I had to rely on the Dewey decimal system... Growing up having all information just a click away definitely gives you a different perspective.

From Steve on Tue, Jan 12, 2016 at 23:52:17 from 66.87.64.17

The AT isn't trendy to really do. It's trendy to talk about doing. That book "A Walk in the Woods" really pissed me off. Marketed as an AT through hike, even on the back cover, and it's actually about two guys who give up not even halfway. But somehow they still understand the sacrifices of those who do the whole thing. Still market a book about a hike from end to end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles around the neighborhood after work. 8:50 pace!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.001.008.50

Just a good, hard, treadmill fartlek. Then went to Andy's Junior Jazz game. He scored a basket.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Jan 13, 2016 at 09:54:33 from 67.128.146.22

First basket of the season?

From Rob Murphy on Wed, Jan 13, 2016 at 12:27:24 from 163.248.33.220

Second.

He had 2 points, 1 assist, 1 blocked shot and 5 steals.

From Jake K on Wed, Jan 13, 2016 at 13:14:29 from 159.212.71.199

That's like a PER of 34!

From Matt Schreiber on Wed, Jan 13, 2016 at 19:14:47 from 66.17.104.128

5 steals! That's impressive.

From Rob Murphy on Wed, Jan 13, 2016 at 19:51:20 from 24.10.247.181

He prides himself on that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine. Around Sugar House in the cold darkness.

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

AM: 100 push-ups, 100 sit-ups prior to the French Revolution.

PM: Short weight workout after school. Easy run around the neighborhood plus 6 high quality striders. Homemade chicken noodle soup for dinner.

COMFORT ZONE

Nothing great is achieved there. Get comfortable with being uncomfortable all the time.

- Vern Gambetta

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Thu, Jan 14, 2016 at 19:34:47 from 24.99.46.55

mmmm, soup.

i like the quote

From Jon on Thu, Jan 14, 2016 at 19:38:56 from 96.33.87.148

Nice

From Bret on Thu, Jan 14, 2016 at 19:58:50 from 99.1.220.106

Great quote - heard it used by Magness a good bit on his podcast.

From Rob Murphy on Thu, Jan 14, 2016 at 21:22:24 from 24.10.247.181

Magness and Gambetta hang out together. No doubt cross pollinating ideas.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles on the treadmill. Some hard like my day today.

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

A potpourri of activity today :)

One mile jog warming up with Abby before her race at the school down south. I'm really proud of her 6:09 mile today. She maximizes her ability in every race. Then 4.25 hard eliptickle miles followed by a hard mile on the stair master.

The Sugar House 24 Hour Fitness was even more foul and disgusting that usual today. I feel like that's one of the reasons I rarely get sick. You get exposed to every sort of bug there which builds up a powerful immunity. You become like the Europeans who survived the Black Death in Guns, Germs, and Steel.

Hoping Alex Smith and the Chiefs can figure out how to knock off the Patriots now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Jan 16, 2016 at 16:35:42 from 67.166.113.191

haha that's pretty funny, and true! If you can survive that gross 24 hour Fitness, you probably do have an insanely strong immune system! I haven't been there in 3 years and don't miss it one bit!

From Steve on Sat, Jan 16, 2016 at 19:21:51 from 66.87.148.85

What is up with gyms lately?

From Jon on Sat, Jan 16, 2016 at 19:27:46 from 96.33.87.148

You recommend that book?

From Abby Murphy on Sat, Jan 16, 2016 at 19:29:50 from 24.10.247.181

I do recommend it Jon. Also, the PBS video based on it is good too. Free on youtube last time I checked.

From Rob Murphy on Sat, Jan 16, 2016 at 19:30:57 from 24.10.247.181

Oops. Logged in as Abby.

From allie on Sat, Jan 16, 2016 at 19:42:31 from 24.99.46.55

i did a bit of 24 hour fitness hopping back in '14. i visited that location exactly once and never went back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 milles around Sugar House. Averaged almost 7:30/mile which is officially my new fast. 7:30 is the new 6:30 is my new motto.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From MarkS on Sun, Jan 17, 2016 at 15:32:02 from 122.249.176.45

I like that.

I think I will do the same. :)

From Jake K on Mon, Jan 18, 2016 at 09:18:12 from 159.212.71.199

7 miles at 8:00 pace is the new 14 at 6:45 for me :-)

So you were moving, in my book!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Didn't want to run on the treadmill or the 38 degree rain so Abby and I went to the Olympic Oval and ran for an hour or so. We pretty much had the place to ourselves.

Went to the Red Box and rented the movie Max with Andy. Good movie to watch with your 10-year-old.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, Jan 19, 2016 at 07:49:29 from 216.234.133.229

I read your post quickly and thought you had rented Mad Max - which is not really a good movie to watch with your 10 year old. Max -however looks like it was charming.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Breaking news...In a victory for culture and culinary sophistication, Waffle House is coming to Utah.

Proving that the South actually won the Civil War.

PM: No running, but lots of lifting in the Alta weight room with my team. Box jumps, jump roping, and bear crawls too.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Jan 19, 2016 at 18:50:26 from 96.33.87.148

That's my daughter's favorite restaurant. I'm surprised it isn't already there, though. I grew up in Denver and there was one a few miles from my house. This was over 25 years ago.

From Jake K on Tue, Jan 19, 2016 at 20:09:56 from 67.166.113.191

Where's it gonna be? Sandy? Draper? Sugarhouse? Ogden?

This is a bit dated, but I guess it explains why the Smoores ended up where they did...

http://www.huffingtonpost.com/nik-freeman/waffle-house-locations_b_5332044.html

I've never been to a Waffle House but I did go to Shoneys a few times when we would drive from New York down to Florida as kids. I'm guessing both were/are gross.

From Rob Murphy on Tue, Jan 19, 2016 at 20:56:13 from 24.10.247.181

It's going to be in Kearns Jake. Perfect for trips home from the Olympic Oval.

Shoneys is, likewise, a magical place.

From Bret on Wed, Jan 20, 2016 at 12:02:17 from 216.234.133.229

I suddenly recalled a breakfast at Waffle House with the Dunedin HS Cross Country team in Gainesville with you, Pat Herron and Doug possibly before our race? Eeek.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.001.006.25

Squeezed in a treadmill run between the end of school, track practice, and something we here at Alta call "Advanced Academics Night" where we showcase all our wonderful AP and concurrent enrollment options to the community. All I know is that few people show up, I have to be at work until 8 pm and I get paid an extra $50.00.

How's that for complaining? I am happy I have a job though.

Oh yeah...one of my miles was in 5:58!!!!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Drew on Wed, Jan 20, 2016 at 18:17:17 from 173.171.218.92

That's pretty weak for complaining.

Nice mile though!

From Rob Murphy on Wed, Jan 20, 2016 at 20:40:42 from 24.10.247.181

Just 2 years ago I could string together 13 sub 6 minute miles without too much trouble. Now I celebrate one.

From Jon on Thu, Jan 21, 2016 at 20:00:52 from 96.33.87.148

$50 extra is nice. Despite what both companies told me when I interviewed, neither of my employers have ever paid me a cent of overtime pay, even when doing 60 hour weeks. 'Merica.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Four times around Sugar House and a little bit around the neighborhood. I really felt good 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
9.250.000.000.009.25

1. I ran 8.25 miles on the treadmill.

2. I did a hard mile on the stair stepper.

Are you going to liberate us girls from male white coorporate opression?

I purged my soul, perhaps, of an immenent collapse.

More Muzak cooleness at the gym with Sonic Youth and the Replacements. Gen Xers must be the primary gym goers these days. Kool Thing by Sonic Youth could be my new favorite treadmill song.

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

I drove out to Saltair this morning and ran 12.25 miles on the SLTC winter series road. Averaged 7:40/mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Jan 23, 2016 at 15:14:14 from 67.166.113.191

Wow that is true commitment to the winter series! Course specific training!

From Rob Murphy on Sat, Jan 23, 2016 at 15:16:49 from 24.10.247.181

I wanted flat and a change of scenery. The scenery being interstate highway and smelly, salty mud hole.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

I would strongly urge anyone to listen to Jay Johnsons' running podcast. You can find it at @runningpodcast on twitter.

Hard workout today. Wamed up with 1.25 eliptical miles. Then I did a hard weight/plyo workout. Ended with 3 miles on the stair stepper - alternating hard/easy minutes. Soaked in the filthy hot tub after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Jan 24, 2016 at 13:35:18 from 24.99.46.55

i'll have to check it out. i occasionally still do his core H routine that you recommended back in 2013.

From Rob Murphy on Sun, Jan 24, 2016 at 13:39:32 from 24.10.247.181

Jay also has a site called highschoolrunningcoach.com. It's a subscription site but there's some free content. If you click on "meet the coaches" you'll see that I, for some reason, will be one of the featured coaches this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Happy 65th birthday to Steve Prefontaine.

I think I'm too sore to run today so I probably won't. Might take a long walk this evening.

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

Nine miles on the treadmill in the AHS weight room.

Blah!

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

AP: 100 push-ups, 100 sit-ups, planks. 

PM: Mostly treadmillin' with a little stair steppin'

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Jan 27, 2016 at 17:02:59 from 96.33.87.148

100 minutes of planks?

From Rob Murphy on Wed, Jan 27, 2016 at 18:39:56 from 163.248.33.220

Yea! It was hell!

From Eugene on Wed, Jan 27, 2016 at 20:19:16 from 67.213.247.103

You've had the same profile picture since I made my blog in may, as far as I'm aware, until now. I had no idea what you even looked like.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 neighborhood miles.

One thing I've been doing a lot lately is ab rollouts with my spiffy new ab wheel. This has made my abs mightier than those of your average man on the street. Should result in blazing fast race times.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Fri, Jan 29, 2016 at 04:07:10 from 66.87.122.49

How much time does the ab workout take?

From Rob Murphy on Fri, Jan 29, 2016 at 06:47:14 from 24.10.247.181

About one minute. :)

From Bob on Fri, Jan 29, 2016 at 12:10:57 from 163.191.36.14

Haha, one minute abs of steel!!

From Teena Marie on Fri, Jan 29, 2016 at 22:30:56 from 199.79.55.13

That is awesome!!!!!

Totally reminds me of this patient I had yesterday. He told me this, no joke, completely serious:

"Teena, my core is getting so strong! I was eating popcorn while watching a movie and a piece of popcorn fell out of my mouth. You are never going to guess what happened. It bounced right off my abs and onto the floor. Didn't settle there or anything! Bounced right off!!!!"

Totally cracked me up!!! Nice job on those mightier than the average man abs!!!

From Tom K on Sat, Jan 30, 2016 at 08:20:44 from 66.87.122.29

You ever heard of 7 minute abs? Well, this is going to blow that out of the water.

ONE. MINUTE. ABS.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLTC Winter 5k (3.11 Miles) 00:19:34, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.003.110.004.11

Today I ran the SLTC Winter 5k for the 100th time. It was my slowest time ever but there was about 3 inches of slushy snow and ice on the ground. Managed to power through to become the RRCA Utah Grand Master 5k state champion!!!!!!!!!

Didn't wear a watch and they weren't reading splits, so I had no idea about my time.

I almost caught Sasha at the end. His Crocs were less than ideal in these conditions :)

I ran the first half mile with Abby and I never pushed it hard - just having a good time. Abby ran 21:29 for a legit 5k pr in horrible conditions after running a 6:03 1600 last night.

Hats off once again to the Salt Lake Track Club. I just love the winter series. Great to catch up with local runners, lots of Beans and Brews coffee and Great Harvest bread. I snagged enough free bread coupons to make back my entry fee! I'll be out of town for the 10k but will do the 15k at the end of February.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Jan 30, 2016 at 12:36:00 from 99.1.220.106

Nice one Rob - Grand Master!

From jtshad on Sat, Jan 30, 2016 at 12:36:51 from 173.198.176.201

Congrats on the title! Great run for Abby, cool that you are sharing this with her.

From allie on Sat, Jan 30, 2016 at 12:39:26 from 24.99.46.55

congrats. i hope they gave you 100 coasters.

go abby!

From Rob Murphy on Sat, Jan 30, 2016 at 12:43:44 from 24.10.247.181

Thanks guys! Miss you at these races Allie.

Abby works hard. She's a tough racer.

From Jake K on Sat, Jan 30, 2016 at 19:01:11 from 67.166.113.191

CLASSIC saltair conditions. I loved the photos in the SL Tribune.

You are the ultimate grandmaster

From Rob Murphy on Sat, Jan 30, 2016 at 19:48:27 from 24.10.247.181

Thanks Jake...I think.

From RileyCook on Sat, Jan 30, 2016 at 20:12:11 from 73.52.134.194

Great job Rob! Always good to see you at these races. And congrats to Abby!

I talked to Sasha and Benjamin after and they told me the Crocs weren't so ideal for snow too!

From Jason D on Sat, Jan 30, 2016 at 20:58:21 from 68.80.27.222

A very distinguished-sounding title. Part gentleman, part Kenyan-ninja-runner. Congrats.

You need to make yourself a pair of screw shoes. Makes faster winter running doable and the cost of kicking yourself far more painful.

From Rob Murphy on Sat, Jan 30, 2016 at 21:10:46 from 24.10.247.181

Thanks Jason. Abby wore her cross country spikes which were perfect.

From Teena Marie on Sun, Jan 31, 2016 at 13:56:11 from 199.79.55.13

That is AWESOME!!! Seriously, you just don't stop!!!!!

Congrats to you and Abby!!!! :-)

From Jon on Sun, Jan 31, 2016 at 15:23:59 from 96.33.87.148

Sounds like a memorable race. Good job to you and your family.

From steve ash on Mon, Feb 01, 2016 at 07:00:30 from 67.2.202.162

Nice job father and daughter team:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles on the treadmill. Good, solid pace most of 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
7.000.000.000.007.00

Easy 7 miles around the neighborhood plus a jump rope workout.

Now to watch Iowa choose our next president.

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. Sick. Much gastro-intestinal distress. Weak, depleated.

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

Seven miles at the Olympic Oval. 

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: 105 push-ups, 100 sit-ups/other ab stuff.

PM: Eight easy miles with the Men of the Alta Distance Corps. Stimulating conversation the whole way.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Feb 04, 2016 at 12:37:38 from 159.212.71.199

I should have done 6 more pushups this morning!

From Rob Murphy on Thu, Feb 04, 2016 at 12:51:12 from 163.248.33.220

Did you do 99?

From Jake K on Thu, Feb 04, 2016 at 12:55:25 from 159.212.71.199

The usual 100, but I would want to beat you, obviously!

From Drew on Thu, Feb 04, 2016 at 16:09:26 from 173.171.218.92

Um...you guys are doing those in sets, right?

From Jon on Thu, Feb 04, 2016 at 16:19:20 from 96.33.87.148

Yes, Drew. Sets of 1!

From Rob Murphy on Thu, Feb 04, 2016 at 16:24:37 from 163.248.33.220

I usually do sets of 25-35.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fairly hard treadmill run.

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

I went running this morning. My chosen route took me from my house up Emmigration Canyon to the top of Little Mountain and then down to the East Canyon golf course. Averaged 7:58/mile. Beautiful out there today, sunny, clear, almost warmish at the end. Lots of deer in the canyon today but no bikes which is always great as bikes get in my way.

PM: 3 mile walk along the Jordan River with Andy. Fun.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Feb 06, 2016 at 16:29:21 from 99.1.220.106

Nice pace up that climb. I'd be lucky to average that pace going downhill. With sunny and warmish weather I'm surprised you encountered no bikes on that route.

From Rob Murphy on Sat, Feb 06, 2016 at 16:52:48 from 24.10.247.181

There were patches of ice on the side of the road. Doesn't take too much to keep bikes out of the canyon.

From Jake K on Sat, Feb 06, 2016 at 17:55:46 from 67.166.113.191

Nice run and good day for it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

  • 2 miles of stair mastering
  • 2.25 miles of elipticalling
  • Jay Johnson's brutal core routine
  • Weights
  • Hot tub

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

Taking a zero today. Just haven't been able to fit it in today and Andy and I are going downtown to see the Globetrotters this evening. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Mon, Feb 08, 2016 at 17:14:58 from 198.144.108.138

I heard about that on the radio and wondered who would go. Now I know :) Have fun! I recall from my childhood that my friend argued that the Globetrotters were "10 times better than the Lakers" and could handily beat any team in the world. I guess that's like comparing arena football to the NFL.

From Teena Marie on Mon, Feb 08, 2016 at 18:13:05 from 199.79.55.13

Do do do do doo doo doo . . .

I can hear the Sweet Georgia Brown music now! Super cool! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles and some striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.751.008.75

AM: 125 push-ups and 125 ab stuff.

Just realized I'm going to be in L.A. this weekend and there's this marathon going on. Today is the registration deadline. Hmmmm.

PM: 8.75 on the treadmill. Some fast stuff. I complained to the 24 Hour Fitness manager about the kids from the "Safe Splash Swim School" hanging out in the hot tub and got them kicked out. :-)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Feb 10, 2016 at 08:32:42 from 199.190.170.28

I think you needed to break 2:18 to get a spot!

From Rob Murphy on Wed, Feb 10, 2016 at 08:37:54 from 163.248.33.220

There's this whole bigger thing aside from the trials called the Los Angeles Marathon. If it weren't going to be 90 degrees, I might seriously consider it.

From Jake K on Wed, Feb 10, 2016 at 08:44:32 from 199.190.170.28

Ideal conditions for picking a Rio team.

And in your case, ideal conditions for simulating for your inevitable return to the Des News marathon :-)

From jtshad on Wed, Feb 10, 2016 at 09:14:56 from 141.221.191.225

Have a fun and safe trip. Hope you get to watch the Trials...and enjoy an impromptu marathon to boot!

From Amiee on Wed, Feb 10, 2016 at 10:52:27 from 24.11.72.2

Ha! I bet Ann would love it if you ran a marathon on your romantical valentine getaway :)

From Rob Murphy on Wed, Feb 10, 2016 at 17:22:24 from 24.10.247.181

Valentines is this weekend? I've been thinking of how to celebrate Presidents Day.

From allie on Wed, Feb 10, 2016 at 18:45:04 from 24.99.46.55

i live for two things: presidents day and kicking kids out of hot tubs.

i'm so glad i read this today.

have a nice trip and don't forget your LA GEAR

From Rob Murphy on Wed, Feb 10, 2016 at 19:29:17 from 24.10.247.181

It's nice to have some support Allie. Kids will take over the world if you let them. Especially here in Utah. It's important to take a stand.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I rode 30 minutes on the bike thingy which included 5 x 1 minute sprints super hard. I concluded with 3 X 1 minute rope jumping a la Rocky Balboa.

Tonight...SEP conferences at Andy's school, haircut, Jr. Jazz practice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Feb 11, 2016 at 15:33:22 from 96.33.87.148

Bike thingy? Such technical terminology.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ten on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLTC Winter 10k (6.21 Miles) 00:38:32, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.200.008.20

Good race today. I'm not as fast as I once was though.

Splits - 6:16, 6:13, 6:12, 6:06, 6:12, 6:09, 1:22

Heading to California now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Laputka on Sat, Feb 13, 2016 at 12:48:56 from 71.199.1.12

You dropped your gift card in the building, a woman turned it in, Paul and I were still standing by the awards table so we told the volunteer it was yours and she wrote your name on it.

From Jason D on Sat, Feb 13, 2016 at 13:35:08 from 68.80.27.222

I thought you were already headed to California but I had my suspicions that you were racing given the haircut the other day. I have no doubt it was the key to your success today.

Good race.

From allie on Sat, Feb 13, 2016 at 17:42:18 from 24.99.46.55

nicely done.

i hear is warm in cali. enjoy.

From Bret on Sun, Feb 14, 2016 at 04:33:10 from 99.1.220.106

Nice race Rob - even if you are not as fast as you once were - that's still a really good time - especially for an old guy :).

As a coincidence Tracy is headed to LA for the week on Sunday with her niece. Looks like really warm temps. Enjoy!

From Rob Murphy on Sun, Feb 14, 2016 at 07:08:56 from 38.64.65.130

Thanks Bret. We're in Westwood near UCLA if Tracy's in the neighborhood.

From Teena Marie on Sun, Feb 14, 2016 at 13:44:26 from 166.170.5.117

Still crazy fast!!! Dang, Man!!! A huge congrats! Enjoy Cali! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM: 5 miles around the UCLA campus.

Ann and I spent most of the day at the Getty Museum.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Feb 15, 2016 at 12:43:30 from 173.198.176.201

Hope you had a fun weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

AM: 3 mile walk around Westwood with Ann. 70 degrees at 8 am. 100 push-ups, 100 sit-ups.

President Obama stayed at this hotel last week. Checked out about 5 hours before we got here. I would have enjoyed chatting with him at the pool.

PM: Short jog around the neighborhood after getting home. Plus some jump rope.

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. I've just felt "off" the past couple days.

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

Eight semi-awesome miles on the PRT. Windy!

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

AM: 110 PUSH-UPS, 110 SIT-UPS.

PM: 6.25 on the treadmill, step-ups, pull-ups, lunges.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Thu, Feb 18, 2016 at 09:31:59 from 70.194.74.111

Don't forget the posterior chain!!

From Rob Murphy on Thu, Feb 18, 2016 at 21:54:48 from 24.10.247.181

I prefer the anterior chain :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

AM: Achieved total domination as a member of the faculty dodge ball team at the Alta High spirit bowl assembly. I'm giving myself credit for 1/4 mile. Worked pretty hard.

Actually, we lost to the student team but they cheated. I did get to smack a kid that I don't really like though. Could never get away with that in class.

PM: 8.5 miles on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Fri, Feb 19, 2016 at 12:40:21 from 166.137.8.114

Oh my!!! Laughing so hard!!! Btw, what's up with all the hardcore push-up, sit-ups, pull ups, etc. in such high numbers!!! Dang, that's legit!!!!

From Rob Murphy on Fri, Feb 19, 2016 at 17:20:19 from 24.10.247.181

Stuff older men need to do to preserve some muscle mass.

From Steve on Fri, Feb 19, 2016 at 18:38:38 from 66.87.79.111

I've slacked off my lift routine a few weeks. You made me feel guilty so I'll start again. Tomorrow

From Rob Murphy on Fri, Feb 19, 2016 at 18:54:41 from 24.10.247.181

But you make up for it with the 30 mile trail runs, mountain climbing, rock climbing etc.

From Jason D on Fri, Feb 19, 2016 at 20:51:28 from 68.80.27.222

Thanks. I needed that. Sounds like the student did too.

From Drew on Sat, Feb 20, 2016 at 19:59:08 from 173.171.218.92

I'm so jealous you get to play dodge ball.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 miles on the JRP. Averaged 7:35. Beautiful day.

PM: 3 mile walk with Ann. It might be walking season.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sun, Feb 21, 2016 at 08:02:50 from 67.2.202.162

Solid run Rob. JRP? I need to run that trail more often now that El Nino seems to be taking a nap.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles around Sugar House. Jump rope. 100 push-ups, 100 sit-ups.

PM: Walked 3 miles.

Ann and the kids went skiing today while I stayed home. I went to see The Revenant by myself. I thought I would really like this movie and, while it was definitely compelling, I was generally disappointed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sun, Feb 21, 2016 at 11:12:44 from 67.2.202.162

Rocky Balboa would be proud. Nice workout.

From Matt Schreiber on Sun, Feb 21, 2016 at 20:23:04 from 66.17.104.128

Quite a workout!

From Jake K on Sun, Feb 21, 2016 at 20:45:44 from 67.166.113.191

That was a really slow movie. It took us 2 nights to get through the whole thing. I feel like it needed to be about 30 minutes shorter.

I'm going out on a limb and interpreting your workout as 8 miles of jumping rope around the park. In that case, bravo!

From Bret on Mon, Feb 22, 2016 at 09:20:50 from 216.234.133.229

It is one of the few "best picture" nominees I had no desire to see after reading about it. Just something about the whole story seemed lacking and if the best you can say about the actors was the uncomfortable conditions they endured in the cold...

Anyway thank you both for confirming that I don't need to see it.

From Jake K on Mon, Feb 22, 2016 at 09:32:56 from 159.212.71.17

Honestly the most interesting part for me was that I recognized a lot of the places where they filmed it, because we were up there (Banff area) last summer. If it wasn't for that, I might not have finished it!

From Rob Murphy on Mon, Feb 22, 2016 at 09:39:39 from 163.248.33.220

I generally love outdoor tales of human perseverance. This was over the top in many ways with little in the way of hope. I like a little more positivism in my stories.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 miles on the track. 10 stadiums. Deep breathing.

PM: 2 mile walk with Ann. Starting Philipp Meyer's novel The Son.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Feb 24, 2016 at 09:24:33 from 216.234.133.229

The writing is excellent - but the subject matter is pretty rough/violent in spots so far. I just recently started it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

Combination of 5.75 mile run in the lower gully and track running.

6 X 100 yard striders.

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

Easy 4 on the track at practice.

Parent teacher conferences until 8pm 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
4.254.000.000.008.25

Those of you who read letstun.com probably know that Luke Puskedra's infant daughter has cancer. Luke was 4th in the Olympic Trials Marathon last week and is from Salt Lake City - a graduate of Judge Memorial High School.

There is a gofundme page for anyone who wants to help out.

PM: Treadmill fartlek included 4 x 1 mile hardish.

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 - Porter Rockwell Trail. Sunny, almost 60 degress.

No school today so we were able to meet at Draper Park for a run. We have a great group of runners this season.

PM: 3 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLTC Winter 15k (9.32 Miles) 00:59:10, Place overall: 12, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.009.320.0011.32

 

Well, another SLTC Winter Series in the books. Not sure why more masters runners didn't make it out this year? Maybe running is all played out. Anyway, I'm enjoying being able to run 6:30 miles and still come away with some cash. Thanks everyone for moving on to trail running, skiing, mountain climbing, or just being too busy to race. 

One more observation. My emphasis on strength training hasn't made me faster. It has made me feel generally heathier though.

I learned today that my 35-50 mpw is not enough to be able to power through the last miles of a longer race like a 15k. I also lost interest in really pushing myself when I figured there was no way I was going to catch Sasha for first master and I couldn't see any threats behind me. So I was the second overall master and scooped up another Wasatch Running gift card. As always, I loved chatting with everyone - Riley (new course record), Bill Cobler, Sasha, and the general atmosphere out at the lake. 

PM: Went for a 2 mile walk with Andy and ended up at a Red Box to rent a kid movie for the evening. It's just us men tonight as Ann is working and Abby is babysitting. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From RileyCook on Sat, Feb 27, 2016 at 14:48:21 from 73.52.134.194

I'd say that's not a bad result at all off 35-50 miles per week. I love that you're consistently out there racing, such a great hobby! Fun chatting with you.

From Ben VanBeekum on Sat, Feb 27, 2016 at 15:05:58 from 97.117.51.203

Good to see you today Rob. Not to shabby of a race and it's always nice picking up some extra money on the side! Great Job!

From Jon on Sat, Feb 27, 2016 at 17:55:57 from 96.33.87.148

Wow- 1st in AG, 2nd masters. Nice job, Rob.

From jtshad on Mon, Feb 29, 2016 at 11:13:54 from 141.221.191.225

Great race! Nice to be feeling healthier...good thing at our old age!

From Jason D on Mon, Feb 29, 2016 at 11:31:32 from 66.227.95.240

Good race, Rob. I am thinking about the paragraph on strength training. It's hard to determine where fitness comes in since strength training likely adds micro changes. But there is something to feeling good and feeling strong I think. If nothing else your wife can still think you have good veins.

From Steve on Mon, Feb 29, 2016 at 20:47:57 from 66.87.67.229

You are solid. Good race. Wether or not you are faster on the road because of lifting is debatable. You would be faster and healthier on mountain runs for sure. I think you have a great balance right now in family, coaching, and running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I planned to run today. No reason why I shouldn't. I'm not sore from the race, it's beautiful out, and I had nothing keeping me from it. But I took the kids to church, went to breakfast at Caputo's Deli, stayed a little later for Andy to do acolytes during the second service, and then went hiking with Andy on Mt. Olympus and the BST. Now I'm home and I could go for a run but someone poured me a glass of wine and now Ann and I are going out to dinner.

So, no run, but a pretty good day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sun, Feb 28, 2016 at 17:17:50 from 67.2.217.12

Sounds like a really good day. Caputos is on my list of places to visit eventually for good eats. Try out Siegfried's if you get a chance, it was one of my favorites back in High School. Weisswurst and Rotkhohl. Good stuff..

From jtshad on Sun, Feb 28, 2016 at 19:02:29 from 173.198.176.201

Very nice day. Sometimes a run just doesn't make the list of life priorities.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

If we didn't have leap days, it would now be July 15, 2017!

I didn't run much today. Just a couple miles with a bunch of weights and strength training. Job/coaching starting to take a toll on my running. Probably have to consider getting up at 4 am for some morning runs but I so hate that.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Spencer Smith on Mon, Feb 29, 2016 at 19:48:58 from 172.56.41.134

Is that starting at year 0?

From Rob Murphy on Mon, Feb 29, 2016 at 20:32:30 from 24.10.247.181

I think we figured it out about 400 years ago.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4easy

Operation AM begins tomorrow. More runs, less sleep.

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

AM: 6.25 miles at 8 minute pace. It was really dark.

PM: 4.25 miles around the track.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Mar 02, 2016 at 07:37:47 from 141.221.191.225

Really hard on old guys with this early morning running...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.001.000.008.50

8.5 miles on the treadmill. One was in 6 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
11.250.000.000.0011.25

AM: 6.75 miles around the neighborhood. Slow.

PM: 4.5 miles on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom Slick on Fri, Mar 04, 2016 at 07:10:28 from 168.179.158.193

Hey coach, got any big races for 2016 coming up?

From Rob Murphy on Fri, Mar 04, 2016 at 07:56:08 from 163.248.33.220

I don't have anything carved in stone Tom, but I's like to come up with a couple challenging summer/early fall races. Probably will focus on some trail races where my decline in speed is less evident.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in 1:15 on the Porter Rockwell in Draper, UT.

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 warm-up
  • Lots of plyos and 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
2.000.000.000.002.00

Two mile jog.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM: 7.5 miles around Sugar House Park. Cold enough to wear the winter gear.

PM: 2 mile walk.

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

6.5 miles with 10 stadiums.

Wanted to do more 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
12.000.000.000.0012.00

AM: 2 mile jog plus some push-ups and sit-ups. Just filling my lungs with fresh air and my mind with positive thoughts. Seriously, I did that.

PM: 10 miles at 7:40 pace on the Porter Rockwell Trail.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Mar 10, 2016 at 13:07:32 from 141.221.191.225

Nice, nothing wrong with fresh air and positivity!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven treadmillin'

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Mar 12, 2016 at 07:01:01 from 99.1.220.106

Book recommendation for you Rob - if you have not already read it - Dead Wake by Erik Larson - story of the Lusitania sinking.

From Rob Murphy on Sat, Mar 12, 2016 at 16:06:24 from 24.10.247.181

I know of it but haven't read it. I'll put it on my list.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

10.25 miles in City Creek Canyon with Jeff and Justin Shadley and Abby Murphy. It's spring!

PM: 4 neighborhood 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

6.25 miles on the Bonneville Shoreline Trail. I'm not used to the quad pounding of real trail rinning so I'm certain I'll be sore tomorrow. Great to get out there though.

I have a goal. I just signed up for the Minnesota Voyageur 50 mile at the end of July. #motivation.

I'm pretty sure that's 50 miles of more or less continuous running. It seems a little excessive but I'm going to do some hard Utah and Colorado races like the Wahsatch Steeplechase (if they're still having it - can't find info on the internet) and the Leadville Trail half.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Amiee on Sun, Mar 13, 2016 at 20:55:51 from 24.11.72.2

Yesssssss!!!!!!!

http://www.wahsatchsteeplechase.com/

From Brandon Reich on Sun, Mar 13, 2016 at 21:23:01 from 174.23.3.156

Murph, is that your first hashtag????

From Rob Murphy on Sun, Mar 13, 2016 at 21:24:14 from 24.10.247.181

No Brandon, I'm a long-time hashtagger. :-)

From Jon on Sun, Mar 13, 2016 at 21:26:09 from 96.33.87.148

Awesome! Exciting! And skipping the 50k altogether. Although it's not really your first ultra, just your first ultra race, seeing as you've run the Grand Canyon twice.

From Rob Murphy on Sun, Mar 13, 2016 at 21:28:51 from 24.10.247.181

Why are you up at 11:30 Jon?

Oh, and thanks. I'm going to take this race seriously and train hard for it. Any advice along the way would be more than welcome!

From Josh E on Sun, Mar 13, 2016 at 22:13:53 from 50.168.252.140

New website not getting picked up by google

http://www.wahsatchsteeplechase.com

From Jason D on Sun, Mar 13, 2016 at 23:35:07 from 68.80.27.222

Motivation indeed!

From Jake K on Mon, Mar 14, 2016 at 05:20:08 from 67.166.113.191

Cool choice for a goal/race. Seems like a very runnable course. I like that the average temperature for the race is in the 50s... Summertime in Duluth - pack your bathing suits!!!

From Tom Slick on Mon, Mar 14, 2016 at 08:59:13 from 168.179.158.193

you are a glutton for punishment, aren't you?

From Fritz on Mon, Mar 14, 2016 at 18:29:00 from 70.208.7.55

Good call on skipping that measly 50K :) only once we see posts with just the vert will we know we have lost you.

From Jon on Mon, Mar 14, 2016 at 18:59:13 from 96.33.87.148

Fritz raises a good point- stop tracking mileage, just track vert and hours. :)

From Rob Murphy on Mon, Mar 14, 2016 at 19:42:20 from 24.10.247.181

I don't even know how to use that function on my Garmin Fritz. I just know it's important to run a pile of miles in the mountains.

I'll still be at a bunch of summer 5k's. Kind of like Jon - 5ks and ultras only.

From Amiee on Mon, Mar 14, 2016 at 19:54:08 from 24.11.72.2

True dat! Trail/ultra runners only talk in hours run and vert and burritos consumed. Welcome to the most wonderful club in the world :)

From Rob Murphy on Mon, Mar 14, 2016 at 20:02:52 from 24.10.247.181

I had a Chipotle steak burrito last night. Extra guac and sour cream. E. coli be damned!

From Jon on Mon, Mar 14, 2016 at 20:19:45 from 96.33.87.148

That's what I used to do, now I'm retired. Although what you said is pretty accurate- last road race I did longer than 8k is in 2009.

It's MN- flat. Don't need no vert in training. Just plan on mosquitos carrying you over the hills.

(And yes, I know it's actually got some good hills)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles. Weights.

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

Today I ran 9.5 miles on the treadmill fairly fast. I also did 10 stadiums while my team was warming up.

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

No running today. Hosted a home track meet so, yeah, no time to run.

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

I ran 2.5 miles my my lonsesome and then 8 miles with Zach and Read. Good kids those two.

PM: 2 mile walk with Ann. Buds on some trees, a few flowers blooming, tulips popping up - all good signs. Utes are winning at the half. Alta crushed Corner Canyon at our track meet yesterday. Baseball's gearing up. Life is great.

I'm not angry enough to be a Trump voter.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Mar 18, 2016 at 17:45:32 from 96.33.87.148

Third party?

From Rob Murphy on Fri, Mar 18, 2016 at 21:08:56 from 24.10.247.181

I may skip the presidential election this year Jon.

From Jon on Sat, Mar 19, 2016 at 20:28:40 from 96.33.87.148

You won't be alone. I can't vote for any of the main candidates left.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: 2 easy miles around Sandy. Hope to have some time for some trails this afternoon?

Push-ups/sit-ups

PM: 6.25 miles around SHP plus 8 rapid ascents in sprint-like fashion up the big sledding hill. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Derunzo on Fri, Mar 18, 2016 at 11:55:38 from 4.31.155.157

I too hope you have time for trails.

From Jake K on Sat, Mar 19, 2016 at 19:05:11 from 67.166.113.191

I still don't understand why the powers of the world didn't just wood chip the perimeter of SHP instead of putting in that awful bike path.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

AM: 2.5 mile walk to and from Chik-fil-a for breakfast with Abby and Andy. Stopped by Barnes and Noble as it's right next door. Andy documented the trip on his instagram @ydna_murphy. Feel free to follow him. It's one fascinating instagram.

PM: Liberty Park, many laps. 12 miles in 1:30 which is exactly 7:30 pace. I ran the last mile in 6:06.

Can you deny there's nothing greater, nothing more, than the travelling hands of time?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, Mar 19, 2016 at 17:03:25 from 24.99.46.55

i can't deny it. as far as i know it's the only thing capable of killing the sun.

From Rob Murphy on Sat, Mar 19, 2016 at 18:01:47 from 24.10.247.181

Ha!

I was actually thinking about that eventuality a few weeks ago. I think it's important to plan for the worst so you have a plan to deal with it.

From Fritz on Sat, Mar 19, 2016 at 22:51:54 from 98.202.9.237

Thanks for introducing me to Andy's fascinating instagram page. I can see that he likes cows, ice cream and star wars. I can't wait to see what comes next.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ten miles in 1:30 on the Flying Dog up in Park City, UT. Back and forth a lot since only a little over 2 miles was runnable. South facing slops free of snow and dry but lots of snow and mud farther up.

Jeremy Ranch Road pretty much like June conditions. Completely open and dry.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, Mar 21, 2016 at 18:41:15 from 96.33.87.148

I thought you guys had lots of snow this year?

From Rob Murphy on Mon, Mar 21, 2016 at 20:06:24 from 24.10.247.181

We did have lots of snow until it stopped.

From Jake K on Tue, Mar 22, 2016 at 12:07:33 from 159.212.71.69

I bet its muddy now :-)

Jon we are having a "normal" year (which these days is exceptional) - upper elevations (above 7500') have lots of snow, especially in the Cottonwood Canyons (Alta's mid-mountain base is 100")... but the lower elevations outside of the snow vortex have melted out over the past 6 weeks. So its really an "everybody wins" scenario - we are in that magic period of time where all sports from running to skiing to climbing are all world-class for the next couple months.

From Rob Murphy on Tue, Mar 22, 2016 at 15:58:58 from 163.248.33.220

Today will help a lot.

From Jake K on Tue, Mar 22, 2016 at 18:24:19 from 159.212.71.69

Not a bad day so far!

https://goo.gl/AFLkMu

I've been watching that snow depth climb online all day :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

I didn't really run today but I did do 30 times up and down the AHS stadium steps during track practice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Mon, Mar 21, 2016 at 18:50:26 from 24.10.247.181

I don't know. Your typical Utah high school stadium.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 100 push-ups/100 sit-ups.

PM: 10 miles in 1:16 around Sugar House Park and the HH track for some cushy 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
6.252.000.000.008.25

8.25 treadmill miles with a fast-ish finish. Good run, but great sadness after when I discovered that the hot tub was not hot.

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

My right knee is a little achy today. Noticed it a little on the treadmill yesterday. Probably have to take it easy today.

AM: Lots of push-ups and sit-ups.

PM: 6 miles on the stairmaster. Hard.

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: Abbreviated strength training routine.

PM: 10.25 on the Bonneville Shoreline Trail. 9:03 AP.

The whole family took Andy to baseball practice up in the Avenues and then we went to dinner at the Porcupine Pub. Fun!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Fri, Mar 25, 2016 at 21:16:12 from 24.99.46.55

i love that place -- many fine post-race/LR brunches there.

From Derunzo on Sat, Mar 26, 2016 at 05:51:30 from 98.229.177.205

Yes please to the PP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Long track meet day...

Squeezed in 4.5 miles around Timpanogos HS during the track meet. Great meet - the Alta Hawks did well. I'm exhausted.

Adios to 2 day weekends until mid May. 

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

8.75 trail miles in 1:33. I'm questioning whether I will be able to adjust to trail running. 8.75 miles seems a small return on investment for over an hour and a half of hard running. I don't like doing 14 minute miles.

PM: 2 mile walk. push-ups/sit/ups and busted out the ab roller.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sun, Mar 27, 2016 at 14:39:21 from 99.1.220.106

I'm not that much faster on the hilly roads here Rob. Having a hard time too adjusting to that kinda pace being a new normal. #aarppaceadjustment

From steve ash on Sun, Mar 27, 2016 at 18:20:37 from 67.2.61.218

If anyone can Rob it's you especially with all the weight training that you have done.

From steve ash on Sun, Mar 27, 2016 at 18:21:54 from 67.2.61.218

Loved the hashtag AARP by the way..

From Rob Murphy on Sun, Mar 27, 2016 at 19:21:46 from 24.10.247.181

I'm ignoring the AAPR comment even though there are many days when I fantasize about retirement.

From Bob on Mon, Mar 28, 2016 at 07:43:46 from 163.191.36.14

haha, AARP, love it.

From Jake K on Mon, Mar 28, 2016 at 11:41:52 from 199.190.170.31

Convert all the miles to kilometers and then just count them as miles. That should give you a little buffer and make you feel better about it :-)

From Rob Murphy on Mon, Mar 28, 2016 at 12:32:36 from 163.248.33.220

I'm hitting the treadmill right now to compensate.

From Jake K on Mon, Mar 28, 2016 at 13:13:49 from 159.212.71.77

Treadmill counts as zero!

From steve ash on Mon, Mar 28, 2016 at 15:24:54 from 67.2.61.218

Treadmill running I've come to find out is the equivalent of playing Pong in tennis..

From Jon on Thu, Mar 31, 2016 at 05:31:56 from 104.129.204.114

Is the point to run as many miles as possible, or to achieve maximum fitness and enjoyment? I would posit that 1 hr running trails is more beneficial than 1 hr running roads, even if you don't get as far (more varied terrain, footstrike, and muscle use, reduced risk of overuse injury). And, at least for me, far more relaxing and enjoyable.

From Rob Murphy on Thu, Mar 31, 2016 at 05:47:54 from 24.10.247.181

I think you're right about that Jon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

DPX2 Loop with my boys at our athletics practice. Chilly, rainy/snowy mix. Perfect temps.

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

Zero

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

Morning Madness!

Up at 4 am, coffee, out the door at 4:30, bunch of laps around Sugar House Park at 8:05 pace which is about all I can manage in the early cold darkness, saw 2 deer (wierd), and back home.

Enjoying my Wheaties with blueberries now and watching the Morning Joe crew try to sort out the presidential election mess. 

PM: Easy jogging and stair climbing behind Timpview HS in Provo, Ut.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Wed, Mar 30, 2016 at 07:15:41 from 24.99.46.55

you are jolly eager. i bet the park was nice and quiet.

From Rob Murphy on Wed, Mar 30, 2016 at 09:12:59 from 163.248.33.220

There was one old guy shuffling around the road loop with me.

From RileyCook on Wed, Mar 30, 2016 at 09:21:28 from 172.56.38.241

4:00 am! Now you're talking! Although I'm usually more of a 4:15 guy. So peaceful that early.

From Bob on Wed, Mar 30, 2016 at 10:13:54 from 163.191.36.14

Whoa! Nice work. I was the old guy shuffling.

From Jason D on Wed, Mar 30, 2016 at 11:04:25 from 68.80.27.222

Most days, even at 31, I shuffle around 9:00 pace at 10:00 AM. At 4:00 a good brisk walk would be all I could handle.

When you get that mess sorted out be sure to write a nice long post to share.

From Jon on Wed, Mar 30, 2016 at 11:35:41 from 104.129.204.114

I always enjoy runs where you see more deer than people.

Just view it as entertainment- much more enjoyable that way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.001.256.25

I did a track workout this afternoon...

2.25 mile warm-up and then 10 x 200 meters in 40, 39, 39, 37, 38, 36, 36, 34, 34, and 30.60 seconds on the last one. I was trying so hard to break 30 on the last one and was not happy. Next time I'll wear spikes or at least racing flats instead of clunky training shoes.

That 30.60 is an age-graded 26.19 though :-)

I have a motivated young runner on the blog now named Brandon Reich. Feel free to congratulate him on his awesomeness.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Drew on Thu, Mar 31, 2016 at 19:19:30 from 173.171.194.85

Nice! I don't think I've run a sub-30 200 despite plenty of chances. And it doesn't get any easier.

From Rob Murphy on Thu, Mar 31, 2016 at 19:40:42 from 24.10.247.181

Thanks guys. The forecast is looking up next week Mark - and I'll be on spring break!

I used to have decent speed for a distance runner in high school and college and I suspect I have a high percentage of fast twitch fibers. Maybe that's why marathons are so hard for me?

From Jason D on Thu, Mar 31, 2016 at 20:35:02 from 68.80.27.222

I ran some hard 200s after a workout last summer in spikes and was just above 30. That's impressive in trainers especially. I guess I need to try to break 30, maybe I should just keep working on my push-ups :-)

From Jake K on Thu, Mar 31, 2016 at 21:46:13 from 67.166.113.191

30.6!

They aren't going to let you in trail races if your keep running that fast :-)

From allie on Fri, Apr 01, 2016 at 06:23:43 from 24.99.46.55

legit. get yourself in the utah summer games!

i'm on spring break next week as well. let me know if you and the fam want to meet up at the beach to scatter garbage.

From Rob Murphy on Fri, Apr 01, 2016 at 07:28:44 from 163.248.33.220

Thanks Allie but sadly the Canyons School District and the Salt Lake district did not coordinate their breaks this year so Andy is in school all next week.

From Bob on Fri, Apr 01, 2016 at 08:43:02 from 163.191.36.14

Nice! "The Locomotive" would be proud.

From steve ash on Sat, Apr 02, 2016 at 15:23:41 from 67.2.61.218

Definitely 30 sec 200m is really good especially for us masters. I think with enough mileage and tempo runs you could run a really good time in the marathon. Just look at Gebreselassie..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 miles on the treadmill.

 

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

AM: 1.25 miles around the UVU track. Track meet day.

PM: 8 miles around Liberty Park. 7:45 pace.

Picked up a book at Barnes and Noble after called Theodore Roosevelt in the Badlands. My Spring Break reading.

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

I ran 4 easy miles in the Salt Lake Cemetary while Andy was at baseball practice in the park adjacent.

As I was running past the grave of John Taylor, 3rd president of the LDS Church which is big in these parts, I saw a herd of 12 deer hanging around his marker. They were eating the flowers people had placed around his grave. They weren't the least bit afraid of me either.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Mon, Apr 04, 2016 at 21:06:50 from 66.87.81.22

Feeding the wildlife... :-)

From Jon on Tue, Apr 05, 2016 at 19:33:12 from 96.33.87.148

I'm guessing he wouldn't mind deer eating the flowers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

15.25 miles in City Creek Canyon at about 8:20 pace. I'd say about 60% trail and 40% on the canyon road. I saw 7 elk in the canyon just to the west of the water plant. A first!

Heading over to Andy's school now to have lunch with him. Spring Break staycation.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Mon, Apr 04, 2016 at 12:42:21 from 67.2.61.218

7 elk? Way cool.. By the way, your not the only one on staycation for spring break but we make the best of it right?

From Rob Murphy on Mon, Apr 04, 2016 at 14:24:12 from 24.10.247.181

Andy's break was 2 weeks before mine plus we have track practice and track meets. Going to try and do a couple day getaway this weekend...hopefully.

From Jake K on Mon, Apr 04, 2016 at 16:28:41 from 159.212.71.173

Elks are one of the more delicious animals, in my expert opinion.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles up Rattlesnake Gulch (no rattlesnakes today) to the Pipeline Trail and back. I took a couple detours up the Grandeur Peak trails just to check them out. 

9:35 pace. Stopped a couple times to appreciate the stunning nature of Utah. I also stopped a couple times to do pull ups from tree branches and to hoist big rocks because I read in Outside that Max King does that on his runs.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Tue, Apr 05, 2016 at 22:20:14 from 68.80.27.222

He's a good example of a strong runner who's a strong runner. Guess I no longer have excuses that our gym doesn't have a bar. The trees in the park might require some serious climbing before I can get to a branch though.

From Amiee on Wed, Apr 06, 2016 at 10:32:26 from 155.98.164.36

I am really enjoying reading about your forrays into trail running. I'm going to drop you off some maps (not that you need them, but they are just fun to look at!).

From Rob Murphy on Wed, Apr 06, 2016 at 14:28:06 from 24.10.247.181

Maps? I just go wherever the trail goes.

From Amiee on Thu, Apr 07, 2016 at 12:21:12 from 155.98.164.36

Maps! That's what trail runners study when they're not out on the trails!

From Rob Murphy on Thu, Apr 07, 2016 at 13:44:11 from 24.10.247.181

Any trail recs for Capitol Reef? I'll be there Friday-Sunday.

From Amiee on Thu, Apr 07, 2016 at 14:23:59 from 155.98.164.36

Frying Pan - Grand Wash Loop! Or run the Burr Trail road with a shuttle and then get breakfast at Hell's Backbone.

From Rob Murphy on Thu, Apr 07, 2016 at 14:48:33 from 24.10.247.181

You rule. Thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM: 3 mile walk to Andys school and around the neighborhood with Ann. More later but I'm feeling a little achy. 

PM: 4.25 miles around Liberty Park. Easy.

PPM: 2 more walking miles after dinner.

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

8.25 miles, 20 stadiums, 6 x 100 yard barefoot striders, hot tub, shower.

Heading out to Goblin Valley, Torrey, Capitol Reef for a long weekend.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Apr 07, 2016 at 14:30:38 from 199.190.170.29

Great choices!

Run on the Temple Mountain (dirt) Road near Goblin Valley if you have time. One of our favorite places.

Great Western Trail out of Torrey (north of town) is also good running (at least for a couple miles out, I've never gone too far on it)

From Rob Murphy on Thu, Apr 07, 2016 at 14:50:02 from 24.10.247.181

Thanks Jake. Seriously.

From Jake K on Thu, Apr 07, 2016 at 14:52:31 from 199.190.170.29

If you want more specifics let me know. I've done some fantastic runs down that way the past couple years in the fall.

From Jon on Thu, Apr 07, 2016 at 16:17:04 from 96.33.87.148

Have a good trip

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles out-and-back on "BLM Trail 849" along the San Rafael Swell here in Utah. 8:49 pace.

Hiking around Goblin Valley State Park after. Chillin with an IPA watching Sponge Bob at the posh Broken Spur Motel in Torrey now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

Definitely a top 10 run today. We drove to Capitol Reef NP after breakfast and then south on this whasboard-like dirt road along the east side of the park until we got to the Burr Trail. Abby and I ran up and down the Burr Trail Switchbacks. Stunning! Something you have to see to believe. Abby called it a day after about 5 miles and joined Ann and Andy on their hiking/exploring with Andy making as much noise as possible making echoes in the canyons. I felt sorry for anyone who might have been out there seeking quiet and solitude.

I continued west to the Upper Muley Twist Canyon trailhead which is 6 miles out and back and things just kept getting better. Beautiful trail and very runnable. I was able to average around 8:10 pace through here running comfortably and even dipped under 8 for a couple miles. Then I doubled back to the Burr Trail where Ann and the kids picked me up.

We drove to Boulder to eat at the Hell's Backbone Grill but didn't because it was closed. So we ate at the Burr Trail Grill instead. Burger, fries, Cutthroat, apple pie.

After lunch/dinner we drove back to Torrey on Highway 12 through a torrential hailstorm. It lasted about 20 minutes and was a little scary on that already challenging road. 

Relaxing at the Broken Spur now. Ann and the kids are out getting popcorn and taking pictures with cows.

Big thanks to Jake and Amiee for pointing me in the direction of some great routes and trails this weekend. I generally followed them and found a couple of my own.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sat, Apr 09, 2016 at 19:28:31 from 67.166.113.191

Very nice. Haven't been to the East side of Capitol Reef. So I'm guessing you drive the Burr Trail to Boulder and made it a big loop?

I love that stretch of road b/w Boulder and Torrey - but maybe not in a rainstorm!

From Rob Murphy on Sat, Apr 09, 2016 at 20:00:48 from 216.169.90.19

Yes, it was about a 120 mile loop! Highway 12 between Boulder and Torrey intersects with the Great Western Trail which looks awesome as well. Lots of campgrounds along there too.

From Jon on Sat, Apr 09, 2016 at 21:22:03 from 96.33.87.148

Excellent

From Steve on Sun, Apr 10, 2016 at 08:37:57 from 66.87.126.43

Yes! This is awesome! Love the Instagram pic of Gerald the lizard.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day. We did a 4 mile hike on the Chimney Rock Trail in Capitol Reef before almost starving to death on the drive home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Apr 12, 2016 at 09:36:42 from 199.190.170.24

Shocking that Caineville doesn't have a Whole Foods.

Capitol Reef is a great park. Good choice for the weekend!

From steve ash on Tue, Apr 12, 2016 at 14:25:23 from 67.2.61.218

No Subway at a truck stop? Seriously though, sounds like you and your family had a good time:)

From Rob Murphy on Tue, Apr 12, 2016 at 16:02:46 from 163.248.33.220

There is no decent food to be purchased in small town Utah on Sunday.

From Jake K on Tue, Apr 12, 2016 at 16:14:35 from 199.190.170.24

Ahh Sunday. Always forget about that!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 treadmill miles. Some pretty fast.

Later...3 mile walk with my boy Andy. He's a good kid.

Feeling optimistic about running these days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Hell Raiser on Tue, Apr 12, 2016 at 16:52:51 from 208.117.122.172

He's funny, I follow him on instagram he has quite the posts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles in the gully. Swallowed a gnat which means it's gnat season.

20 reps of the stadium steps during track practice warm-ups.

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

AM: 100 push-ups, sit-ups and some dead lifts and rope jumping.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Apr 14, 2016 at 19:16:42 from 96.33.87.148

I'm reading "Churchill, Hitler, and the Unnecessary War" right now, by Pat Buchanan. Pretty interesting. You ever read it?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles in the late afternoon. Not the best run.

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

10.25 miles in 1:14:21 which is 7:15 pace - not on the treadmill either but in hilly Sugar House Park. Almost counts as a workout these days.

Splits: 7:59, 7:53, 7:22, 7:20, 7:10, 7:12, 6:58, 7:04, 6:52, 6:52, 1:39

 

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

Track meet Saturday...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 mountainous miles in the mountains. 9:24 pace.

I got bit by a dog which harshed my trail mellow and caused me to use the F word with its owner. I feel bad about that now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sun, Apr 17, 2016 at 19:59:09 from 99.1.220.106

Whoa - you ok?

From Jake K on Sun, Apr 17, 2016 at 20:15:39 from 67.166.113.191

Ouch. What kind of dog?

From Jason D on Sun, Apr 17, 2016 at 20:50:07 from 68.80.27.222

I imagine as a long-time runner you have had a few encounters with dogs. I've come to distrust them, particularly Shepherds, which seem to have a club going called "He who ends Jason's running career wins."

I hope you are okay.

Pete Magill: "Every dog I've ever been bitten by was a dog that didn't bite."

From Rob Murphy on Sun, Apr 17, 2016 at 21:06:37 from 24.10.247.181

I feel like you're calling me old Jason?

I'm all right. I had to keep shaking the blood off my left hand until it clotted a couple miles later. It was a young lab/hound mix - really cute and friendly looking until I tried to pat it as I scooted by on the single-track.

From Jon on Mon, Apr 18, 2016 at 19:12:53 from 96.33.87.148

I like dogs. I also like kicking them if they bite me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Gully Longer Run with the team.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: Push-up/sit-up marathon.

PM: Gully Longer Run encore. 56:41

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Apr 20, 2016 at 11:03:52 from 159.212.71.200

Is a pushup / situp marathon 26 reps total, or 26 reps of each?

From Rob Murphy on Wed, Apr 20, 2016 at 13:47:31 from 163.248.33.220

Many push-ups and sit-ups completed over a 90 minute span.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Fast treadmill run.

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

8 miles on the Pipeline Trail with Jake and Andrea. Fun!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Apr 22, 2016 at 10:45:06 from 199.190.170.31

You did a great job on the run in terms of not baiting dogs to bite you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine miles on the treadmill.

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

Track meet Saturday...

I squeezed in 4 and a quarter. Wet, cold.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

Stuff that I re-read. It could also be called a reading list for middle-age men who happen to be teachers and coaches. These are books I go back and re-read when I just have a few minutes or can't find something else to read.

An Education for our Time by Josiah Bunting (my favorite book on education)

Personal Memoirs by Ulysses S. Grant (Twain edited these. Grant was racing death when he wrote them. The best presidential memoir.)

Meditations by Marcus Aurelius (Stoicism from one of the Five Good Emperors)

Be Fit or Be Dammed  by Percy Cerutty (Old school fitness wisdom from an inspiring crank)

Road to the Top by Joe Vigil ( A great coach. Equal parts philosophy and science)

Beyond the Hundredth Meridian by Wallace Stegner ( If you want to read about the west, start here)

The Essential Calvin and Hobbes by Bill Waterson (funny)

Sabbath Poems by Wendell Berry (these make me feel like I'm on vacation when I'm not)

The Rise of Theodore Roosevelt by Edmund Morris (best biography ever)

The Autobiography of Mark Twain ( He could write)

RUN TODAY: 16.25 mile trail run in 2:29. So about 9:10 pace. Hilly, lots of snow, mud, and slush.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Sun, Apr 24, 2016 at 17:35:09 from 98.222.16.15

Good stuff. I've read some of those. Most of my leisure reading interests includes human exploration, survival, mountain climbing, and military generals. Really liked these:

Fahrenheit 451

Undaunted Courage

Van Aaken Method

A Cold Clear Day

Tea with Mr. Newton

Into Thin Air

Into the Wild

Unbroken

From Rob Murphy on Sun, Apr 24, 2016 at 18:46:35 from 24.10.247.181

Thanks Bob. My daughter is reading Into the Wild in her english class now. We're going to watch the movie tonight.

I think of A Cold Clear Day whenever I have a Guinness!

From Vis on Sun, Apr 24, 2016 at 18:53:02 from 174.23.92.36

Love these once-in-a-while lists, Rob. Stegner, Twain, Cerutty, Berry. The books we read and love say a lot about us. I want to be you when I grow up.

From Rob Murphy on Sun, Apr 24, 2016 at 19:31:08 from 24.10.247.181

You look old and worldly-wise in your profile pic. :-)

From Steve on Tue, Apr 26, 2016 at 13:32:15 from 66.87.126.142

Calvin and Hobbs has more wisdom than any other. We read it over every breakfast

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 miles.

Strenuous weight lifting/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
7.250.000.000.007.25

6.25 on the treadmill plus, as an added bonus, 1 hard stair mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Alta vs. Orem 3200 (2 Miles) 00:12:02, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.002.002.00

Spur of the moment 3200. No warm-up, decided to run 30 seconds before race.

Mile 1 - 6:10

Mile 2 - 5:52

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Apr 27, 2016 at 20:12:52 from 67.166.113.191

Not a question I typically ask other men, but...

What were you wearing?

A very good run in and of itself, but totally dope if you threw down in slacks and loafers! :-)

From Rob Murphy on Wed, Apr 27, 2016 at 20:15:24 from 24.10.247.181

T-shirt, cargo shorts, but I did borrow a pair of spikes - 10 1/2 - so a half size too big.

From Jake K on Wed, Apr 27, 2016 at 20:51:44 from 67.166.113.191

Very casual. Well done.

From Bob on Fri, Apr 29, 2016 at 07:27:08 from 163.191.36.14

Solid. I hope you were wearing shades as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

10.75 miles on the P-Rock :-) with my team. 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
4.000.000.000.004.00

4 miles

5 x 1 minute jump rope

120 push-ups/sit-ups, ab roll-outs

2 x 25 lunges

100 burpees

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From RileyCook on Fri, Apr 29, 2016 at 19:44:00 from 73.52.134.194

At first I thought I read "5 x 1 mile jump rope"!

Nice workout. Are you doing any races anytime soon? Or do you basically wait until high school track is over?

From Rob Murphy on Fri, Apr 29, 2016 at 20:05:32 from 24.10.247.181

Thanks Riley. My training certainly hasn't been epic this year but it has been consistent - which counts for a lot. I sort of feel like I'm just a few weeks away from a good race if I can get in a few confidence building workouts and maintain the consistency.

So I've signed up for the Ogden Half with the goal of breaking 1:20. It will be the first serious non-trail race I've run in 2 years. I'm hoping life cooperates.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Track meet Saturday...

9.25 miles around Orem, Utah.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, Apr 30, 2016 at 07:32:11 from 96.33.87.148

So what's a track meet like as a coach?

From Jon on Sat, Apr 30, 2016 at 07:44:18 from 96.33.87.148

Thought you might find this interesting:

http://www.nytimes.com/interactive/2016/04/29/upshot/money-race-and-success-how-your-school-district-compares.html?smid=tw-share

From Rob Murphy on Sat, Apr 30, 2016 at 19:05:13 from 24.10.247.181

What's a track meet like as a coach? A long, exhausting 12 to 14 hour bonus work day tacked on to the end of your work week. Exciting and rewarding if your kids run well. Frustrating if they don't.

I actually tweeted that NY Times article. If you want to judge school teachers by the test scores of their students, I became a phenomenally more effective teacher when I moved from Berea High School in Greenville, SC to Alta High School in Sandy, UT.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.250.000.000.0019.25

I hate 30 mph wind and I'm tired of it so I went to the gym and did a long treadmill run. Averaged 7:20 to 7:30 pace.

Today is Andy's adoption day which we will celebrate for the 11th straight year at Bucca Di Beppo in downtown Salt Lake which is where we went in 2006 after we finalized his adoption. Anyone who wants to join us at 6 pm is welcome.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, May 01, 2016 at 20:41:18 from 67.166.113.191

Now we just have to hope and request for the next 11 years with Marco as the waiter and free to-go Miller L's.

From Bob on Mon, May 02, 2016 at 13:14:12 from 163.191.36.14

Channeling your inner Wesley. Good job!

From jtshad on Mon, May 02, 2016 at 15:35:31 from 141.221.191.225

Hope you had a good time at the party!

From Steve on Tue, May 03, 2016 at 07:23:14 from 66.87.127.87

That kid won the adoption lottery getting you two as parents.

From Rob Murphy on Tue, May 03, 2016 at 09:57:19 from 163.248.33.220

Thanks Steve. I like to think it was a win-win for all parties!

From Jake K on Tue, May 03, 2016 at 10:01:26 from 159.212.71.199

Except for Marco, who was fired within minutes of our departure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

Gully Longer Run in 58 minutes. Beautiful.

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 3 laps around Liberty Park plus some striders. Andy had his baseball game at the Central City fields just across the street.

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 in 1:15 on the Porter Rockwell trail. Sluggish, probably the heat. Good conversation with some really good kids.

Couple new books I'm excited to read. Barbarian Days: A Surfing Life just won the Pulitzer for biography last week. Also Sebastian Junger has a new book coming out that's on my summer reading list.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Wed, May 04, 2016 at 20:19:46 from 68.80.27.222

An interesting argument in the Junger. I just read the brief snippet but there's similar case with inmates after the leave prison. Very different conditions of course, but I think there's something in the connection in that they go from community formed of extreme circumstances to relative isolation (their routines are more more directly dictated by environment too).

I'll try to remember to add it to my list now that I have a stomach for sitting and reading more than just blog entries again :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

20 stadiums. I'll call it a mile. Otherwise, a day off. Good call on my part.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.000.0010.00

10 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
10.250.000.000.0010.25

AM: 10.25 miles at Sugar House Park. 7:40 pace.

Saw the Jungle Book with Andy tonight. Super fun.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sun, May 08, 2016 at 04:50:57 from 96.33.87.148

Was it worth the money to see in movie theatre?

From Rob Murphy on Sun, May 08, 2016 at 07:07:31 from 24.10.247.181

I would say Yes Jon - I thought it was a great movie and Andy loved it. Unless your money situation is such that you're struggling to pay the mortgage. Then I'd wait for the Red Box :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

17 miles around Sugar House Park. Averaged 7:18. Best run in a long time.

Came home to warm, gooey chocolate chip cookies. How many do you need for adequate post-run recovery?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, May 08, 2016 at 17:23:18 from 24.99.46.55

six

[30 min break]

four more

From Rob Murphy on Sun, May 08, 2016 at 17:26:04 from 24.10.247.181

Two

2 hour break with pizza

two more

From Blake Bennion on Sun, May 08, 2016 at 18:55:51 from 172.56.15.94

17, one for every mile :p

From Jake K on Sun, May 08, 2016 at 20:04:25 from 67.166.113.191

Nice run Rob!

The key with the cookies is to turn them into chipwiches.

From Jon on Mon, May 09, 2016 at 18:10:03 from 96.33.87.148

with milk

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 100 push-ups. 100 abs.

I'm feeling this little twingy thing in my left shin bones. Decided to rest tonight. Two mile walk with Ann.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

10.75 stair master miles. 517 floors.

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: Warm-up, 5 x 1 minute jump rope, weights, strength training. Plus some bear crawling which is a thing I do these days.

PM: 2 miles around the Timpview HS track before the meet then 4 miles easy around east Provo after the 1600 with Brandon and Ian.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Thu, May 12, 2016 at 07:59:58 from 163.191.36.14

Haha, bear crawling. What we have to do these days to stave off desk jockeitus.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM: 10, 3-count jumping jacks. :-)

PM: Easy 4.25 mile run at Timpview High. Long day - home at 9 pm finally. 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
12.500.000.000.0012.50

AM: 8 miles on the Pipeline Trail. Breakfast at Ruth's after.

PM: 4.5 miles through the Avenues and into City Creek Canyon during Andy's game. The Avenues Thunder won their 4th in a row.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, May 13, 2016 at 20:06:57 from 67.166.113.191

Good call on Friday Ruths... was the wait under 3 hours?

From Rob Murphy on Fri, May 13, 2016 at 20:57:11 from 24.10.247.181

Just walked right in...perfect day for the patio.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Walked to the gym →5 hard miles on the elipptickle→Weights/plyos→short swim→hot tub→walked home.

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

PM: 15.5 miles in City Creek Cañon. Half road, half trail. Averaged 8:12. The weather cooperated and it was nice to have it a bit cool.

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

Didn't run today. Needed a day off and my hips hurt. Hips are becomming my most problematic body part. Walked a couple miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Wed, May 18, 2016 at 13:00:15 from 163.248.33.220

I'm afraid to know what it is.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No time for running today. Likely the same tomorrow. Probably cancel my plans to race this weekend.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, May 18, 2016 at 12:46:34 from 159.212.71.69

Maybe call it an aggressive taper and see what happens?

From Steve on Thu, May 19, 2016 at 16:01:46 from 66.87.82.150

Where were you going to race?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles around Orem. I planned to run some striders at the end but I forgot.

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

Easy run around the neighborhood plus some striders.

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

I'm running the Ogden 1/2 tomorrow. We'll see...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Fri, May 20, 2016 at 21:09:56 from 174.52.198.55

Have fun Rob!

From jtshad on Fri, May 20, 2016 at 21:19:38 from 173.198.176.201

Good luck and have fun tomorrow!

From Jon on Sat, May 21, 2016 at 06:55:28 from 96.33.87.148

Good luck!

Race: Ogden Half Marathon (13.1 Miles) 01:22:30, Place overall: 20, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.0013.100.0014.10

Maybe the most miserable race I've ever run??? Cold, torrential rain, strong headwind. Suffering from hypothermia at the end. Pleased with time considering the conditions. I feel really bad for people on this blog who ran or are running the full.

My right knee and right hamstring were not cooperating after mile 5 and that kept me from pushing harder when my other body parts wanted to. I'll have to figure that out in future races this year. On a positive note, my hip felt great.

Splits - 6:28, 6:15, 6:08, 6:20, 5:55, 6:18, 6:24, 6:19, 6:06, 6:21, 6:25, 6:25, 6:39, .34

One more note. In the 2 years since I've run a serious road race people have started wearing these fat shoes that look like pancakes. I don't know how good they are but they look really slow and dorky.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, May 21, 2016 at 09:46:31 from 99.1.220.106

That's a really - very good result all things considered Rob. Nice consistency in your splits too. Well done.

From Rob Murphy on Sat, May 21, 2016 at 09:48:59 from 70.103.84.66

Thanks so much Bret. It was a mental battle today.

From allie on Sat, May 21, 2016 at 10:22:51 from 24.99.46.55

ogden '13 and '15 were the same way! crazy to have so many bad luck weather days over years.

sorry it was a tough day, but nice job racing through it for a good time. i hope you are warming up now. coffee, hot tub, maybe both at the same time.

From Rob Murphy on Sat, May 21, 2016 at 10:31:19 from 70.103.84.66

Yes! 12 pm check out is nice. I did all that plus a nap. Heading home now. The bag pick-up wasn't ready when I finished and I had to stand there shaking and teeth chattering for almost 30 minutes. When I got to my car I was shaking uncontrollably. Had to wait for that to stop before I could drive!

From jtshad on Sat, May 21, 2016 at 11:09:36 from 173.198.176.201

Good race especially with the conditions. Hope you warm up...then have a beer!

Good run, sorry the weather was so bad.

From Jon on Sat, May 21, 2016 at 13:01:52 from 96.33.87.148

Ogden seems to have good weather before and after, not during. Still a good time, and great news about your hip.

From Laputka on Sat, May 21, 2016 at 18:05:12 from 71.199.1.12

Congratulations Rob. I um ... started running the full but I was picked up by a Sheriff at the halfway point and taken to a fire station, shaking uncontrollably. There were 6 of us that got fire house treatment. Nasty!

From Rob Murphy on Sat, May 21, 2016 at 18:22:36 from 24.10.247.181

Sorry about that Michael. When you're underdressed and not carrying much body fat, that is a real risk.Very hard to run a marathon when you're body is working so hard at temperature regulation.

From Jake K on Sun, May 22, 2016 at 10:08:28 from 67.166.113.191

This was the radar when I woke up yesterday:

https://goo.gl/9dbGq0

I took a screenshot for your race report, and then went back to sleep!

From Steve on Sun, May 22, 2016 at 18:16:01 from 66.87.77.236

Awesome race Rob. Good to see you have a good run.

From RileyCook on Mon, May 23, 2016 at 10:46:47 from 172.56.16.25

Great race Rob! Someone needs to remove the weather curse from this race! I feel bad for the organizers, as the weather is really hurting their brand.

From Bob on Mon, May 23, 2016 at 12:47:19 from 163.191.36.14

Hey, a solid result given the combination of weather conditions and your age.

From Jason D on Wed, May 25, 2016 at 17:32:05 from 68.80.27.222

Good race, Rob. I'm guessing no Bjorkland half this year or yes? I know you have your trail race and I'm just guessing you timed the annual trip around that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

I'm sore. Walked 4 miles and read a lot. Lazy Sunday..

PM: Hiked 3 miles on the Pipeline Trail with my kiddos after Ann left for work. Andy whacked stuff with a stick the entire way. Beautiful sunset - the clouds finally cleared in the late afternoon. It's always a good idea to get your kids outside. It's nice to see how light they become.

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

30 minute ride on the spin cycle and a hot tub soak. #recovery

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Tue, May 24, 2016 at 11:55:01 from 204.113.55.59

You wouldn't know a wascallywobert would you?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Sad effort...

Non-stop work, meetings, and kids activities until 9 pm. I went out for a run then, something I really needed for my outlook, but had to stop after a mile because of my screwy right knee.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, May 25, 2016 at 12:14:04 from 216.234.133.229

Sorry..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

3 Liberty Park Laps at 8 minute pace. Encouraging.

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

5.5 treadmill miles plus one stair master mile squeezed between the end of school and the track banquet. I've been at work until at least 8:30 every night this week. 

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

PM: 5 miles on the Pipeline Trail with Joah. Good 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

8.25 miles in 60 minutes around Sugar House. Now it's nap 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
10.000.000.000.0010.00

Excellent early morning run at Liberty Park then a 3 plus hours of hiking up Bell's Canyon to the waterfall.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sun, May 29, 2016 at 15:36:28 from 24.10.247.181

It's on Wasatch Blvd. at about 102nd South above Sandy. It's about 4 miles and pretty strenuous - beautiful at the end!

From steve ash on Sun, May 29, 2016 at 17:41:26 from 67.2.78.169

I'll have to find that trail head this weekend. I've run in that area before but never ventured off the road. Other than BST I'm not much for getting onto trails. Too much road running maybe.. Still a road junkie unfortunately.

From Rob Murphy on Sun, May 29, 2016 at 18:00:02 from 24.10.247.181

It's not the best trail for running Steve. Lots of ankle-turning boulders and rocks, steep.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 mile trail run in Mill Creek Canyon or Millcreek Canyon depending on who you talk to. I got up there at 6:30 which avoided the insanity that existed on the way back down. On a side note, if you are a road cyclist and you choose to ride in that canyon on Memorial Day, you are either stupid or suicidal.

Beautiful run. Lots of climbing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Mon, May 30, 2016 at 10:16:11 from 24.99.46.55

millcreek, sugarhouse, desnews

i miss saltlakecity

From Rob Murphy on Mon, May 30, 2016 at 10:21:46 from 24.10.247.181

You'll be here soon right?

From allie on Mon, May 30, 2016 at 10:47:11 from 208.54.44.233

7/4!

From Rob Murphy on Mon, May 30, 2016 at 10:52:05 from 24.10.247.181

Perfect view of the Sugar House Park fireworks from our front yard. Join us!

From Jake K on Tue, May 31, 2016 at 09:40:02 from 159.212.71.173

I think the proper name, in true Utah fashion, is MillCreekS.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Gully Longer Run at 7:50 pace at 3 pm. Warm, not used to the heat but it's time to get used to it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.003.006.25

Treadmill fartlek while pressed for time. Short run but with lots of quality I like to think.

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

11.25 miles on the Flying Dog. It was hot - something I don't like.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Jun 02, 2016 at 20:29:09 from 67.166.113.191

The upcoming hotness is why I'm still jonesin' for snow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day. Last day of school so year 20 in the books.

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

20 miles around Sugar House. 7:58 pace. Now I'm tired.

Road trip in the family truckster starts today.

PM: After Andy's last baseball game of the season (a 14-4 win) we got a little jump on out trip and headed up to the Little America Motel in Wyoming. Maybe the best roadside motel in America. Walk and swim.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sat, Jun 04, 2016 at 14:38:56 from 67.2.78.169

Where is the Murphy clan headed to? Have a good trip.

From Rob Murphy on Sat, Jun 04, 2016 at 19:42:15 from 72.164.130.182

The almost-annual trip to Minnesota Steve.

From allie on Sun, Jun 05, 2016 at 07:54:58 from 24.99.46.55

ice cream cones! my family used to drive out to st. louis every summer and we would always stop there.

have a nice vacation.

From jtshad on Sun, Jun 05, 2016 at 08:39:05 from 173.198.176.201

Have a safe trip. If you come back through Montana feel free to stop by (stay the night even!).

From Jake K on Mon, Jun 06, 2016 at 10:35:02 from 159.212.71.173

I bet your legs felt great after a 20 miler, baseball game, and long drive :-)

I was going to say something about Little American and Earl H but the fact that allie casually mentioned that she did an annual roadtrip to St Louis is just boggling my mind. I'm guessing Nelly is somehow involved.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 easy miles around Valentine, Nebraska. Valentine, as you probably know, is the former home (former because he's dead now) of Patrick Deuel, once the world's fattest human. From the looks of things there are many others around here competing for the honor.

Lewis and Clark stuff 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
4.000.000.000.004.00

4 miles in Pine River Mn. at 8 pm. Another long day on the road but at least I got to tour the Corn Palace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Jun 08, 2016 at 08:50:18 from 159.212.71.173

Oh my heaven. Corn Palace. What a venue. I will now regret every dollar I'm spending to have the wedding at the Peruvian.

From Rob Murphy on Wed, Jun 08, 2016 at 08:58:51 from 216.165.147.28

Exactly! Trump would have no doubt about America's greatness if he had ever been to the Corn Palace.

From Jake K on Wed, Jun 08, 2016 at 09:00:19 from 159.212.71.173

He should be president of the corn palace instead of the united states. I think that would be a win-win for everyone.

From Rob Murphy on Wed, Jun 08, 2016 at 09:01:40 from 216.165.147.28

I'm waiting for a comment on today's turtle races. Andy is psyched!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Early morning miles in Pine River. 8 minute pace. Achy - hips, back, glutes stiff after 1,200 miles in the car.

Noon: 18 holes of mini-golf with Andy. I destroyed him 68-74 on the par 40 course. Both of us had about 10 do-overs.

PM: 4.25 more dirt road miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Jun 08, 2016 at 06:06:59 from 67.166.113.191

Way to show Andy who is boss!!

From Tom K on Wed, Jun 08, 2016 at 06:41:40 from 66.87.122.132

Effective use of the Mulligan is key.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

7 am: 13.25 miles at 7:50 pace. Rolling dirt road around lakes. 

Longville Turtle Races today. They're iconic. Click on "events" then "turtle races".

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

4 mile walk in the woods. Fishing, pontooning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Derunzo on Thu, Jun 09, 2016 at 17:05:22 from 98.229.177.205

Sounds wonderful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy run plus some striders to hone my speed which I'll need tomorrow for the Sour Grapes Half Marathon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Jun 11, 2016 at 15:40:22 from 99.1.220.106

Good luck!

Race: Sour Grapes Half Marathon (13.1 Miles) 01:27:30, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.0013.100.0016.10

This was a trail race. Hilly, especially for Minnesota, 75 degrees humid, and twisty-turny. Super fun course to run - two 6.55 mile loops. I missed the win by a little over a minute but I'm really happy with this race.

Abby ran it with me and did a 1:57:40 for 7th among the women and 1st in her age group. Not bad considering her previous longest run was 11 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Sat, Jun 11, 2016 at 17:57:57 from 68.80.27.222

Good times all around! I imagine 75 and humid is not comfortable for someone used to dry air.

From steve ash on Sat, Jun 11, 2016 at 18:18:02 from 67.2.27.215

Congratulations Rob and Abby. Good memories..

From Bret on Sat, Jun 11, 2016 at 18:25:54 from 99.1.220.106

Nice race to you both!

From RileyCook on Sat, Jun 11, 2016 at 19:55:29 from 73.52.134.194

Awesome job Rob! That's a great time for a trail race. And congrats to Abby; what a debut!

From jtshad on Mon, Jun 13, 2016 at 08:31:46 from 141.221.191.225

Nice race, hope you are having a good trip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

4 mile walk.

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

8 miles in 63 minutes on the dirt roads around the homestead.

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: 10 miles at 7:50 pace.

While I was running, my mind kept wandering to all the useful things I could be doing if I weren't running like "building something" or "gardening" or visiting my favorite ultra right-wing internet "news" sites.

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

On the road again...

7 treadmill miles at the Mpls. hotel. Lots of walking round Uptown.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Jun 17, 2016 at 18:54:02 from 96.33.87.148

I see you've taken an early lead in the annual mileage duel. But I expect my second half to be stronger than my first, so watch out. I might even start running more than 10 miles on Saturdays.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 around my favorite lakes at 6 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
0.000.000.000.000.00

No running. Driving 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
12.500.000.000.0012.50

AM: 12.5 miles - Jeremy Ranch. 5 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
20.000.000.000.0020.00

20 miles on the treadmill. 7:20 pace.

I don't find long treadmill runs to be any more boring than than any long run unless it's in an incredible natural setting with great trails. If it's in the gym, where I can watch TV and people watch, it gives me plenty to look at and think about. Plus I have a simple brain that requires little stumulation.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Sun, Jun 19, 2016 at 16:12:12 from 199.79.55.13

Wow!!! I'm impressed!!! When I run long on the TM I have to play all kinds of mind games and change the speed and inclines frequently or I want to poke my eyes out!! That is except for when a group from Dixie State (I think football players) shows up and start lifting with their occasional dance moves (serious, they must all be listening to the same music on their beats because it seems synchronized and then they start laughing). Now those TM runs are money!!! :-) Seriously though, nicely done!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: Easy 7.25 on the Porter Rockwell at practice. Good group of runners.

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

15.25 miles in 1:58 at the Round Valley trails up in Park City.

Swamped! This is being the most hectic summer ever. I thought teachers had summers off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Wed, Jun 22, 2016 at 14:40:57 from 68.35.217.251

Loving the Alta XC Instagram - shame you guys don't have anywhere epic to run...

From Rob Murphy on Wed, Jun 22, 2016 at 15:32:16 from 24.10.247.181

It is pretty nice isn't it? I have to remind myself not to take it for granted.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: 2.5 mile hike up at Alta with Andy. Also did some rock lifting.

PM: 8.5 miles on the Pipester with Jake and Andrea. They used to blog here :)

I feel like in about 6 months it will be me and about 50 high school kids blogging here. Even Sasha hardly ever posts.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Jun 24, 2016 at 07:46:03 from 173.198.176.201

Hey, I am still here! The FRB does have a different feel, but it has changed many times over the years I have been blogging here.

From allie on Fri, Jun 24, 2016 at 08:27:02 from 24.99.46.55

like record players and hot shaves, someday hipsters are going to find FRB and it will come back to life.

"lol, i just found my grandma's blog. it's so wAcKy that people used to do that."

"oh, i actually blog a lot. i restored an old HP laptop and i blog on it almost every day. it's nice to go back to simpler times. life was just more poetic, you know? i would have been right at home in the 2010s."

"oh, you totally would have, haha. you are like an old peaceful grandma in a 21 year old body, haha"

"yeah, i just gravitate to vintage everything."

[sips caramel frappe out of nalgene]

[brushes crimped hair with a lint roller]

i pledge to blog here until i die.

From allie on Fri, Jun 24, 2016 at 08:32:43 from 24.99.46.55

i do miss those years when the blog was a hub of conversation and excitement. it's still a good tool, though. and i think it's great that the HS bloggers have found a niche here.

see y'all soon. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Late AM: 3 mile walk with Andy. The walk included a stop a Maverick to rent a movie at the Redbox and split an ice cream sandwich. We also walked by a lemonade stand operated by one of Andy's classmates so we had to patronize that establisment as well. I didn't have any cash but the young entrepreneur was willing to accept the Chick-fil-a gift card in my wallet with a balance of $1.77 on it in exchange for some lomonade.

PM: 4.25 of ellipticaling plus some 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
9.400.000.000.009.40

9.4 miles on the Sendero Tuberia with Chase P. and Abby M. We got out at 7 am so it was really cool and the trail was unclogged.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.001.259.25

Hodge podge of a workout today. Since I was unmotivated but really wanted to get something quality in, I went with my go-to workout on such occasions - 10 x 200 at no particular pace with a 200 walk/jog recovery. I don't have a time goal because I don't run 200s often enough to have a goal. Generally I end up starting out at 38 or 39 and working my way down as close to 30 as possible. Today I was able to top out at 30.39 on #9. I was desperately trying to break 30.

I like 200s for the same reason the kids I coach like them. 

I also did some Sugar House Park loops including one loop with Andy. It's pretty warm out and he's a trooper. He saw his teacher running and that motivated him. He likes her.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Mon, Jun 27, 2016 at 06:53:17 from 24.99.46.55

fast! the last time i did 200s, i tore every muscle in my face.

From Jason D on Mon, Jun 27, 2016 at 23:09:43 from 72.241.197.101

My fastest 200 is about that. In spikes. At 30. I'm guessing you did these in some heavy trainers that probably need to be replaced.

I like 200s. You can do them as a stride or tack them on to intervals or do then as mile goal pace sessions or whatever. Easy to keep track of what lap you're on too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off. 

My coaching Bio and Key Workout are up at highschoolrunningcoach.com. Click on "meet the coaches" on the top menu. The sight is something Jay Johnson has been working on the past couple years and I'm honored to be a part of it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Holt on Thu, Jun 30, 2016 at 11:47:50 from 67.2.227.44

Vis and I use this site all the time... Cool deal that you're featured.

From Rob Murphy on Thu, Jun 30, 2016 at 12:41:01 from 24.10.247.181

You guys are more deserving.

From Holt on Thu, Jun 30, 2016 at 13:07:27 from 67.2.227.44

Ya right... Vis is, but me? A turd could do what I do 💩

From Vis on Thu, Jun 30, 2016 at 16:59:45 from 199.201.102.37

Rob, you are the guy! I really admire how you continually seek ways to improve what you're doing as a coach. (Your involvement with Jay Johnson is an indicator of that.) The best coaches and teachers do that. When they stagnate, they retire or die, maybe both simultaneously.

From Rob Murphy on Thu, Jun 30, 2016 at 17:41:48 from 24.10.247.181

Thanks so much Dave/Vis. I'm doing my interview in the next day or two and hopefully I'll have a couple things to say that you might find helpful.Most of what I'm going to try to stress is aimed at new coaches.

I never had good coaching myself in high school or college - at least consistently. I had 3 XC coaches in 4 years of HS and my track coach was never the same person as my XC coach. I was a mediocre runner in college and my coach took little interest in me.

I also lament the fact that I was never an assistant coach to a knowledgeable head coach. So I never had any coaching role models. I've had to learn many things the hard way and I'm still learning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 miles around Sugar House in 1:17.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Laputka on Tue, Jun 28, 2016 at 18:22:23 from 71.199.1.12

I just read your post from yesterday. Do you ever have non-team runners join you on your "Alta Run"? Unlimited chocolate milk, are you kidding me? I want in!!

From Rob Murphy on Tue, Jun 28, 2016 at 21:02:12 from 24.10.247.181

9 am Thursday mornings Michael. Join us!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10 point two-five on the P-Rock. Felt less than spry.

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 from the Alta Lodge to the Albion Basin Campground, 9 campground loops, and back down. The summer road does not open until July 11 and I'm not sure why. It's really quiet at the top as a result. I left at 7 am and saw one hiker and one moose the whole 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
7.500.000.000.007.50

7.5 mile treadmill run + push-ups + mega-abs + lunges + pull-ups + jump rope.

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

Early morning Pipeline 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
0.000.000.000.000.00

 

AM: I walked 4 miles this morning - most of it was with Ann. Yesterday we celebrated our 22nd year of not getting divorced or ever going to Europe.

Tomorrow we will be celebrating the 4th of July, also known as "Independence Day". It's called that because on or around that day in the year 1776, "these United States" declared their independence from Great Britain. This was our first big founding moment. The British were't keen on the idea of letting us go so we had to fight a war with them to secure our independence. This war was led by General George Washington who in 1789 became the first President of the United States after the Constitution was written and ratified by the states, our second big founding moment. Since then each president has become progressively greater leading up to the ultimate perfection of Donald Trump.

I was reading yesterday that between 40 and 45 percent of Americans don't know what the day is all about.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Jul 03, 2016 at 11:10:41 from 172.58.32.179

i have so much respect for mr. trump and his ability to make everything great.

happy 22.

From Rob Murphy on Sun, Jul 03, 2016 at 11:12:17 from 24.10.247.181

again...

From Tom K on Sun, Jul 03, 2016 at 12:31:13 from 174.58.54.215

Many awesome things started in 1994. Happy anniversary!

I heard somewhere recently that the acutal independence day is July 2, but we celebrate it on July 4th because that's when the news was available to the public? Not that it matters, but does any of that sound remotely accurate?

From Rob Murphy on Sun, Jul 03, 2016 at 14:09:36 from 24.10.247.181

I always have to look it up to be accurate Tom. All I know is that it was a process of motions, voting, and signing that took place over several days.

From Steve on Thu, Jul 14, 2016 at 21:13:23 from 66.87.67.242

Lol

Race: Sandy Classic 5k (3.11 Miles) 00:17:55, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.003.116.11

Best 5k race in a long time. I feel like I ran tough and determined the whole way and didn't wilt in the middle. Splits were something like 5:44, 5:52, 5:45 and then whatever for the .1 but I finished strong.

15:35 age graded!

This was my 80th race logged on the FRB.

Thrilled to break 18 on a warm, windy day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eugene on Mon, Jul 04, 2016 at 08:55:59 from 70.208.1.219

Nice third mile!

From Rob Murphy on Mon, Jul 04, 2016 at 10:38:08 from 24.10.247.181

Typo Eugene. Fixed!

From Bret on Mon, Jul 04, 2016 at 12:30:40 from 99.1.220.106

Excellent time Rob - very impressive. Nice job.

From jtshad on Mon, Jul 04, 2016 at 12:44:49 from 173.198.176.201

Great race! Congrats on the sub 18.

have a great holiday.

From Vis on Mon, Jul 04, 2016 at 16:01:46 from 70.212.34.43

Great race, Rob. Happy 4th to you & the fam.

From steve ash on Mon, Jul 04, 2016 at 16:22:49 from 67.2.193.93

Congratulations Rob. Not just the placing and time but also the overall attitude and enthusiasm for running in general. Definitely helps to keep masters competition alive and going here locally.

From Jason D on Tue, Jul 05, 2016 at 19:54:17 from 68.80.27.222

Good running, Rob. Training has looked quite solid lately. Hope the 4th was good.

From Fritz on Tue, Jul 05, 2016 at 20:57:15 from 24.2.77.1

Great race Rob!

From Steve on Sun, Jul 10, 2016 at 10:01:57 from 66.87.127.76

Excellent run. I know that course and it's not a fast one. You're keeping fit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Gully Longer Run by myself. Warm and strangely humid. Hot tub after. Good to run and sweat out some of yesterday's dietary excess.

The new Frank Shorter bio is out. My summer reading list is getting longer than the summer.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Holt on Tue, Jul 05, 2016 at 15:08:36 from 67.2.239.7

How did your AP test scores look?

From jtshad on Tue, Jul 05, 2016 at 15:50:33 from 141.221.191.225

Justin got a 5 on his AP European history exam!

From Holt on Tue, Jul 05, 2016 at 18:40:34 from 67.2.239.7

Nice. That's a tough test.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles out and back on the Porter Rockwell. 

PM: Andy and I walked home from eating dinner at Este Pizza in Sugar House. 2.5 miles

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

 

Alta run. Included, I think, 11 campground loops for a total of 12.5 miles. No major wildlife sightings - just a bunch of rodents.

Long post...

Big weekend coming up. Jake and Andrea are getting married on Saturday and they have asked me to officiate. Since I'm a big believer in marriage and also a big believer in Jake and Andrea, I'm happy to do it and incredibly honored that they asked me. I'm hoping they aren't expecting a ton of professional polish out of me as performing weddings is not my main gig in life. But they can expect a ton of sincerity and heart-felt well-wishes for their future success.

The wedding will take place at the Alta Peruvian Lodge which is a special place for me and about to become a more special place for Jake and Andrea. Ann and I began going to the Peruvian 20 years ago early in our marriage before we had children. These were some fantastic times and probably the main reason why we decided to move to Utah from South Carolina in 2002. These trips really stretched our budget but we felt like it was worth it. If you live outside of Utah and are ever in the market for a ski vacation, I would highly reccomend Alta and the Peruvian Lodge over the more swanky and touristy Park City resorts. Alta is one of the most mind blowingly beautiful places in the world and you meet the best people there - genuine, authentic, unpretensious. 

Nowadays I spend a lot more time up at Alta in the summer months. For partly selfish reasons I hold cross country practice there every Thursday although it is a GREAT place to train. Practice starts at 9 am and I sometimes run with the kids, but more often these days I will go up at 7 and run by myself for 10 to 15 miles before the kids show up. I find that I crave the solitude and these Alta runs are the highlight of my week. It's also difficult to describe how good it feels to be healthy and fit enough to enjoy the mountains to the fullest. It overwhelms me with gratitude! I hope to be running and skiing at Alta when I'm 90. I hope to be plodding around the Albion Basin campground in the year 2050 and maybe even bump into a sixty year-old former Alta cross country runner doing the same thing who would thank me for introducing him/her to these runs. I could die at that moment and be content.

For every hour I spend at Alta, Jake and Andrea probably spend ten. I can tell that they connect with life and each other in the mountains more than any place else. When they go on vacations, it's usually to visit OTHER MOUNTAINS! This is no small thing. In future years I hope they will not lose sight of why they moved to Colorado and then Utah in the first place. Life will take its' toll. There will be financial stresses, career stresses, possibly kid stresses, and there will be times when they feel a bit beat down by life. What I hope they will remember is that the greatest happiness and contentment comes from knowing that you have ordered your life in such a way as to allow you to live in harmony with your values, with what is meaningful to you. The opposite is also true. Life's greatest frustration arrises from knowing that you have lost control and that you are out of harmony with your core values.

I have this confident feeling that when Jake and Andrea are 90 and looking back on their lives, that neither will say "we spent too much time in the mountains".

In other words, make time for the mountains!

They asked me to include a few personal thoughts during the ceremony and this post was mostly thoughts that came to me on my run today. 

* Hopefully they will post plenty of wedding pictures here on the FRB.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From JD on Thu, Jul 07, 2016 at 15:33:28 from 75.169.19.215

this is a truly awesome post.

thank you.

From Rob Murphy on Thu, Jul 07, 2016 at 15:35:16 from 24.10.247.181

Thanks JD. I had a PBR tall boy with my pizza last night.It was my dad's beer of choice.

From JD on Thu, Jul 07, 2016 at 15:44:02 from 75.169.19.215

:-)

From Vis on Thu, Jul 07, 2016 at 16:12:03 from 199.201.102.37

Thanks for the post. I'm sure Jake and Andrea will appreciate your wisdom.

From Jake K on Thu, Jul 07, 2016 at 16:35:38 from 67.166.113.191

Rob - this means a lot. Thanks for what you wrote here and whatever you end up doing and saying this weekend. We picked the right guy for this job. I'm honored that you are doing this.

Thanks for being such a good friend to us.

I'll definitely get back blogging and photo posting once the wedding build up is over and I have some time again :-)

From Jake K on Thu, Jul 07, 2016 at 17:22:37 from 70.212.48.228

I just read this aloud to my parents and got choked up. You are going to freaking make me cry on Saturday!!! And Andrea won't let me wear sunglasses during the ceremony!!!

This is my favorite post in FRB history. I'm printing it for my scrapbook.

From Jon on Thu, Jul 07, 2016 at 17:51:56 from 96.33.87.148

So cool. I had no idea you were officiating, or that the wedding date has arrived. Hope it goes well for all of you. Love your thoughts above. I sure need a lot more mountains in my life right now- my wife can tell you that.

From Rob Murphy on Thu, Jul 07, 2016 at 17:55:22 from 24.10.247.181

I'm gradually fixing all the typos Jake. Glad you like it.

Our door is always open to you Jon.

From Bret on Sun, Jul 10, 2016 at 06:33:27 from 107.72.162.108

Great post Rob. I trust all went well with wedding...Congrats to Jake and Andrea.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

Pipeline Trail. 40:20 out. 37:29 back. I was pushing it.

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

8.5 miles up the summer road at Alta and around the campground 3 times with Jake, Fiddy and some other wedding party friends of Jake and Andrea.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Sun, Jul 10, 2016 at 08:12:01 from 174.58.54.215

How much total time did it take to perform the ceremony?

From Rob Murphy on Sun, Jul 10, 2016 at 08:24:28 from 199.30.71.58

About a half hour. It all went pretty smoothly.

From Tom K on Sun, Jul 10, 2016 at 08:47:02 from 66.87.123.178

Congratulations on the PR!

From allie on Wed, Jul 13, 2016 at 17:41:48 from 24.99.46.55

A+ to the mountain minister

From Jake K on Wed, Jul 13, 2016 at 20:05:17 from 67.166.113.191

It took me two reads to get your joke, Tom. I'm still tired :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 more miles up at Alta with the wedding people. Slower than yesterday! Jake and Andrea seemed to be happily married after 12 hours.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Jul 11, 2016 at 15:35:26 from 199.190.170.30

Technically we had only been married for like 45 minutes before this run started, after getting those documents signed :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Gully Longer Run. Nice and cool. Looking forward to a 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
0.000.000.000.000.00

Taking a day off. Long day taking an AP U.S. course at Davis High School.

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

AM: I was up early to get Abby to the airport for the Boulder Running Camp. Managed 4.25. Another day of classes.

PM: 4 mile hike with Ann and Andy up Rattlesnake Gulch and the Pipeline Trail. I ran some so I'm giving myself a couple more miles.

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

8 miles in 61 minutes around Sugar House. 93 degrees. Blah!

Signed up for the Des News 10k... talked to Kramer for the first time in 2 years.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Thu, Jul 14, 2016 at 21:11:50 from 66.87.67.242

Natalie and Bently are running it. I'm pushing Elsha in the full.

From Rob Murphy on Fri, Jul 15, 2016 at 06:22:45 from 24.10.247.181

Stay here Sunday night!

From allie on Fri, Jul 15, 2016 at 09:00:40 from 24.99.46.55

as in he left and came back from a mission already? hard to believe that. time keeps on slippin'...

des news! say hi to south temple for me.

From Rob Murphy on Fri, Jul 15, 2016 at 10:19:21 from 163.6.146.123

Have you ever run the 10k Allie? Or is it marathon or nothing for you?

From allie on Fri, Jul 15, 2016 at 10:29:47 from 172.58.153.184

i ran the 10k twice in high school with my mom. we were on the shuttle bus back to research park when i saw all the marathoners shuffling along foothill. i told my mom i was going to run the marathon next year, mostly as a joke, but the joke came true.

From Rob Murphy on Fri, Jul 15, 2016 at 17:27:34 from 24.10.247.181

You never see better marathon death marches than you do along Foothill in the Deseret News Marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.000.000.0013.75

AM: 4.25 neighborhood miles. Running the Pipeline with Mr. and Mrs. Krong this evening.

PM: 9.5, Pipeline. I bored Jake and Andrea with lots of talk of Emil Zatopek.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Jul 15, 2016 at 10:36:22 from 199.190.170.24

It will stay Ms. North for at least the rest of this year. Getting an updated work visa for China is a PITA and she is going to have to be over there several times this fall (BOOOOO China).

See you tonight!

From Vis on Fri, Jul 15, 2016 at 21:21:32 from 199.201.102.37

You been reading about Zatopek? Today, We Die a Little?

From Rob Murphy on Fri, Jul 15, 2016 at 21:28:28 from 24.10.247.181

Yep, almost done.

From Jake K on Mon, Jul 18, 2016 at 11:45:59 from 199.190.170.31

I actually enjoyed the Zatopek trivia!

There's a very good chance Andrea had never heard of him before, though :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

6.75 - to get 50 for the week - mostly around the University of Wyoming track - felt like I usually feel on a hot PM run at the end of a day in the interstate.

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

Through UW to downtown Laramie, across the tracks on the pedestrian bridge, down the Laramie River and back. Legs feeling beat, flat.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

AM: 5.5 miles plus some striders. Hilly around my sisters house in Larkspur, CO.

PM: 7.25 miles on the treadmill at the hotel here in Eagle, Colorado. I had a great trail run planned but was foiled by thunder storms and hurricane force winds :-(

Nice dinner and fun at the bowling alley after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Jul 18, 2016 at 21:38:12 from 67.166.113.191

Eagle! The Back Bowl! The Ritz Carlton of bowling alleys... we used to make that trek from Vail all the time.

From Jon on Tue, Jul 19, 2016 at 20:08:23 from 96.33.87.148

My favorite cross country course in the world was on the Renaissance Festival grounds in Larkspur. It went up a mountain, up a dry stream bed, had a hill so steep they had to carve foot holds and have a rope to pull yourself up... it was awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.001.001.0010.00

8 miles on the Porter Rockwell with 8 X 1/4 mile fast - the last quarter of every mile. Started at 85 seconds and worked down to 78 for the last one. Already over 80 degrees at 8 am.

PM: 1.5 mile warm-up, weights, plyos.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

17 mile Alta run. First 7 with Bret, last 10 with my team. So I did the summer road twice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, Jul 21, 2016 at 18:34:36 from 50.247.61.154

So my run with you was a mere warm-up? :)

More importantly - Did you have any more moose sightings?

From Rob Murphy on Thu, Jul 21, 2016 at 19:38:11 from 24.10.247.181

Today was a great running day! Sadly, no more moose sightings.

How was the Weber?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 miles of elipticalling which really shouldn't be a thing. Then some swimming.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Jul 23, 2016 at 12:23:45 from 173.198.176.201

Wanna go camping this next week near Bear Lake if you all are free?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

7.25 at Jeremy Ranch.

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

10 minute jog. Stretching.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Jul 24, 2016 at 13:48:28 from 24.99.46.55

10k it up!

good luck tomorrow

From Rob Murphy on Sun, Jul 24, 2016 at 15:37:13 from 24.10.247.181

Thanks Allie. We'll miss you.

From Jason D on Sun, Jul 24, 2016 at 21:59:59 from 68.80.27.222

Your quads are already crying. Have a good race.

Race: Deseret News 10k (6.21 Miles) 00:35:42, Place overall: 32, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.006.200.0011.20

Time for the annual reckoning. This is my most consistently run race since I moved to Utah in 2002. So I've run it 11 times since I was 38 years old. Twice I've run the marathon and one time I ran the marathon and dropped out. But the 10k is my best yardstick as to how I'm holding up. The times...

2002 - 38:39

2003 - 39:06

2004 - 37:57

2005 - 34:43 short course

2006 - 35:37

2007 - 35:54

2008 - 35:40

2010 - 34:36

2012 - 33:27 short course

2014 - 35:19

2016 - 35:42

I ran the first 3 miles with Bently Anderson, Steve Anderson's son who could be a top runner if he wanted. Today was his first road race ever and he did a low 37. I came through 3 miles in 16:58 and hung on to finish in 35:42. Kind of a wimpy 6:07 last mile. Finished first in my age group and second to Dave Taylor in the overall Masters division.

Had a great chat with 92 year-old John Cahill at the finish. Also saw former Alta stud Garett Jones who ran the marathon. The marathon was won by another one of my former Alta runners, Jon Kotter, in 2:25 who just edged out Fritz.

Abby ran her first 10k in 43:40. I was super proud to see that.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Mon, Jul 25, 2016 at 11:27:59 from 67.2.193.93

You were only 2 seconds slower than 2008.. Nice work Rob:)

From Rob Murphy on Mon, Jul 25, 2016 at 11:42:23 from 24.10.247.181

Just trying to maintain Steve. Thanks!

From Vis on Mon, Jul 25, 2016 at 12:29:31 from 199.201.102.37

Impressive, Rob. I see the odd-year gaps and wonder how corresponding times equivalent to your fitness would change the optics--that's my ESPN word for the day--of your DesNews timeline. If you ask me, it seems like you're "holding up" pretty well.

From Bret on Mon, Jul 25, 2016 at 14:52:32 from 67.148.98.79

Outstanding time Rob - and the consistency over that many years is impressive - especially the last few. Well done.

From Steve on Mon, Jul 25, 2016 at 16:29:03 from 66.87.126.226

Thanks for your help with my kids. They look up to you a lot. Smart race. Glad I didn't run it. Would have been too much to have three Andersons kicked by the Murphys

From Laputka on Mon, Jul 25, 2016 at 16:59:56 from 71.199.1.12

Very impressive Rob. Big respect! I hope to be able to maybe compete with you when we are in our 90's. Consider this an official challenge.

From Dave Taylor on Mon, Jul 25, 2016 at 21:47:16 from 50.186.108.171

Way to maintain

From Bob on Wed, Jul 27, 2016 at 13:58:33 from 163.191.36.14

Whoa! Very impressive Rob!

From Jon on Thu, Jul 28, 2016 at 06:39:41 from 104.129.204.70

Congrats on winning your age group!

From allie on Sat, Aug 06, 2016 at 09:18:10 from 24.99.46.55

that consistency...

impressive running. i'm excited to see all your des news data when you are john cahill's age.

From Rob Murphy on Sat, Aug 06, 2016 at 09:24:17 from 24.10.247.181

We'll see how I hold up. Even though I'm over 40 years younger than him, I've actually been running longer!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy cross training miles plus weights. Pretty sore from yesterday and I'm running the Jupiter Peak Steeplechase on Saturday so I need to balance a couple quality days with rest this week.

Ann and I are going to the Avett Brothers at Red Butte Garden tonight. I'm excited about the show but not the 100 degree temps.

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

Just some walking today. My body is sore.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Jul 28, 2016 at 06:40:48 from 104.129.204.70

Good luck on Saturday. That's one of my favorite races in Utah. That last summit climb was a doozy, though I'm guessing it would seem a bit tamer to me now given the races I've done the past few years. Still a heck of a climb and good race.

From Rob Murphy on Thu, Jul 28, 2016 at 06:55:37 from 24.10.247.181

Thanks Jon. I've really enjoyed it the last couple years so I decided to give it another shot. I feel like it's a thinking mans race and that I haven't got it quite right. Know what I mean? I'm going to study my splits from last year and figure out where I can make up some time.

From Jon on Thu, Jul 28, 2016 at 12:38:02 from 104.129.204.115

The challenge of trail races with big elevation changes, where you can't just set a steady, flat road pace and hold it.

I always lean towards going a tiny bit easier on the uphill and being able to really fly on the downhills, where a little more effort has bigger payoff than on uphills, time-wise. That was the race where several people called me a mountain goat on the downhills.

Best of luck and enjoy it, especially the views from the summits.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles up at Alta - 4 campground loops. With the Jupiter Peak race on Saturday, I didn't want to overdo things. Blake and Tayte Pollman joined us which was great. Tayte will be trying to reapeat this Saturday which is a tall order since Hayden Hawks is running.

3 fish tacos at Lone Star Taqueria after. So, a pretty perfect morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Jupiter Peak Steeplechase (15.3 Miles) 02:20:17, Place overall: 27, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0015.300.0017.30

You know what I'm glad about? I'm glad the Jupiter Peak Steeplechase is over for another year. I don't climb mountains particularly well and I'm not totally sure how this race ended up on my to-do list for three consecutive years. Every year I forget how long and hard that climb up Jupiter Peak is. You can go to mountaintrails.org to see a video of the course and what the climb is like (never mind - you can't).

Second in my age group again - this time to Bill Cobler who I beat Monday at Des News but who crushed me today by 4 minutes. I beat Taha Mahmood who beat me the last 2 years and I thought that would be good enough for the age group win but no dice. I ran the uphill slower this year and the downhill quite a bit faster.

My time was 2 minutes slower than last year but the course was .3 longer so maybe slightly better?

I'm tired!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Jul 30, 2016 at 17:13:41 from 173.198.176.201

Congrats on a strong week of racing! Nicely done!

From Bret on Sat, Jul 30, 2016 at 19:58:56 from 99.1.220.106

Hats off to you Rob. That's a really difficult race and to do it multiple years - following a speedy 10k on Monday - well done.

I recommend some rest!

From Steve on Sat, Jul 30, 2016 at 20:47:47 from 66.87.150.171

Bill has been doing some good trail running this summer. That's where it's at.

From steve ash on Sun, Jul 31, 2016 at 16:43:15 from 67.2.58.87

Very nice Rob:) Bill is pretty tough in his training as well as racing..

From Amiee on Sun, Jul 31, 2016 at 17:55:51 from 24.2.77.1

One of these years you're going to do a steep trail run to prepare :) Nice work!

From allie on Sat, Aug 06, 2016 at 09:26:41 from 24.99.46.55

double dip race week! good balance of tearing up the downhill and uphill muscles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 2 mile walk with Ann - probably all I'll manage with my post-marathon soreness.

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

Another 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
6.250.000.000.006.25

AM: 3.25 easy miles around our spiffy new track at Alta High School with 3 first rate alumni - Kramer, Blake, and Jacob Allred.

PM: Went with the family to Timpanogos Cave National Monument. I've lived here since 2002 and this was my first time. Ran up and down the mountain once and hiked up and down once. Total of 6 miles walking and running. The cave was cool too.

Steak burrito at Barbacoa on the way back. Tasty!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, Aug 06, 2016 at 12:55:27 from 96.33.87.148

That's your first time at Timp? Wow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles on the Pipeline Trail that didn't seem that easy. Mid-day extreme heat.

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

Excellent Alta run this morning. 12.25 miles at 8:30 pace. We finally got rid of the extreme heat - only 80 degrees at noon - but replaced it with forest fire smoke. So it sucked to come back to the sludge air of the Salt Lake Valley. I was tempted to check into the Alta Lodge.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.002.000.006.25

6.25 treadmill miles with 8 x 1/4 mile at 5k pace which I judge to be high 5:40s these days.

Plyo box jumps - 3 x 12 and a bunch of other strength and core stuff.

Swim and hot tub.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 miles easy. My legs felt flat as a pancake.

Looking for some Saturday morning excitement? Come over to the Murphy family yard sale. We have several pairs of gently used running shoes. 

The talent pathway should not be a comfortable place to be.

 

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

8.25 on the treadmill and 2 miles on the stair master this morning. After, I gave my immune system a boost by exposing myself to the mold in the 24 Hour Fitness shower.

While running today I thought a lot about lack of motivation and burnout in running and I came to a few conclusions. I re-read parts of last year's article in Outside Magazine on burnout among top ultra-runners and I just got to thinking...

1. Basing your running around marathons and ultra-marathons is a recipe for burnout. This is especially true for "destination races" like Boston, New York, Western States etc. In the short term it might seem like just the opposite is true as running the Boston Marathon is so much more exciting for most people than, say, the South Jordan Marathon.   However, my experience is that these races become all-consuming of your time, energy, and thought processes for weeks and months prior to the race. The expense and prestige of running such races might also force you to adopt a rigid 16 to 24 week training plan that you feel like you have to conform to. After a while your life becomes hostage to "the race" and "the plan". Runners are also more likely to get injured when they commit to running such races months in advance. They are also more likely to run them anyway if they get injured because they have invested so much time and money. 

2. If your goal is to race marathons and ultra-marathons and not just finish, you will probably only last a handful of years in this sport. Especially if you insist on doing more than one or two a year. It's better to train to race a quality 5k than it is to slog through a marathon with a goal of finishing. The fitness that comes from racing 5k's is better for you in the long run as well.

3. Basing all your family vacation plans around your running and racing plans is NOT sustainable. You may have a spouse who is a good sport and claims to enjoy this but they probably don't. After a while you will sense this and feel guilty. Racing on vacation is great but it should be incidental to the vacation and you should stick to shorter races.

4. If you want running and racing to be a meaningful part of your life for many years it has to be sustainable. My advice is to focus  more on process goals. Adopt the mantra "the process is the goal". Don't adopt a rigid annual race schedule that you feel compelled for some reason to stick to. Make training and fitness your goal and think of how to organically fit it into your life. Accept the fact that there will be an ebb and flow to your racing fitness throughout the year depending on what else is going on. If you have a great stretch of traing and everything is clicking, start looking for a race to do the next weekend. Make it a 5k or 10k or a shorter trail race - there's no need to go to the physical and mental well every time you race for hours on end.

5. It's important to push yourself and stretch your limits and this involves going outside your comfort zone. However I would say that if you have more than one run a week where your attitude is "I have to run" rather than "I want to run", you are headed for burnout.

6. Know the difference between building your body up and tearing it down.

That's it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Aug 07, 2016 at 10:48:21 from 24.99.46.55

yes. agree. agree. agree.

i miss that shower mold.

From Vis on Sun, Aug 07, 2016 at 11:37:28 from 199.201.102.37

Thus spake Rob Murphy. Thanks for the post.

Often, you share your thoughts on running, and they are so applicable to life in general. It can be said that this blog is more entertaining and thought-provoking than a daily column from a full-time journalist. I'm sincerely grateful.

From steve ash on Sun, Aug 07, 2016 at 11:43:15 from 67.2.58.87

Definitely yes to all of the above.. By the way what is a vacation?

From Little Bad Legs on Sun, Aug 07, 2016 at 13:12:55 from 75.164.232.203

Great post. Thanks for sharing your thoughts. I agreed on all points, and unfortunately, experienced many firsthand.

From Jon on Sun, Aug 07, 2016 at 14:53:06 from 96.33.87.148

Can I get an "Amen?"

AMEN!

From Jason D on Sun, Aug 07, 2016 at 15:39:25 from 70.192.137.243

Thanks for this post, Rob. I'm guilty on a number of these. I'm thinking of devoting the fall to shorter races. Not quite winging it but trying to keep in mind the "have to"/"want to" distinction. I think we sometimes focus on what we want to do but get blinded by what we think we need to do to get there.

From JD on Mon, Aug 08, 2016 at 09:18:04 from 70.96.78.247

really great read Rob - i appreciate your words of wisdom and perspective. thanks for writing/posting this.

From Jake K on Mon, Aug 08, 2016 at 12:32:22 from 159.212.71.17

Man, you really nail it with some great posts from time to time!

From Tom K on Tue, Aug 09, 2016 at 07:04:52 from 66.87.123.136

How does Rob pivot from this depth and seriousness to bragging about going to the first Hooters? That is a wide range! Are we even sure it is the same dude?

It's a great post, though. It made me think, because i do all of the things you mention that lead to burnout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Gully Longer Run with Kramer, Jacob, and some of my younger runners. Kramer really looks fit. He won the Raspberry Days 5k up at Bear Lake Saturday in 17:05 which included a 5:05 last mile.

PM: I mile warm-up. Weights. Plyos. 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
8.000.001.000.009.00

PM: 8 miles in 59 minutes on the treadmill. 1 mile on the stair master at the ultimate level (14) of stair mastering.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Aug 10, 2016 at 12:22:53 from 199.190.170.29

TREADMILL over Wheeler Farm jogging laps w/ me?!?!

From Rob Murphy on Wed, Aug 10, 2016 at 12:31:13 from 24.10.247.181

Actually, I sent you that email and then got distracted and completely forgot about it. Didn't get your reply until last night. #dementia.

But yeah...it was hot and I was able to watch the Olympics while running.

From Jake K on Wed, Aug 10, 2016 at 12:33:00 from 159.212.71.25

It was fairly nice outside yesterday, with the breeze and all. 95 wasn't too bad after wearing a down jacket a lot of days last week :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

Easy miles on the Porter Rockwell. Ran into Nan Kennard and chatted for a while and got to introduce her to some of my runners.

Camping up at Albion Basin tonight and Alta run tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Aug 10, 2016 at 14:59:24 from 216.234.133.229

Say hello to the Moose for me.

From Rob Murphy on Thu, Aug 11, 2016 at 12:58:48 from 24.10.247.181

It was Moose central up there Bret. I think I saw about 10 in 24 hours.

From Bret on Thu, Aug 11, 2016 at 14:52:43 from 216.234.133.229

Very cool. Looks like the moose must have kept you up all night - as you say you did not sleep well! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Alta run after camping and not sleeping well. 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
0.000.000.000.000.00

Day off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

Easy run up in Park 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
9.500.000.000.009.50

Liberty Park loops plus 6 long striders. Jump rope after.

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

Easy treadmill run. Thought a lot about changing my general coaching philosophy to one that makes the runners I coach more comfortable and me less stressed out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Aug 15, 2016 at 13:50:54 from 159.212.71.69

Would that mean more or less pokemon at practice?

From Rob Murphy on Mon, Aug 15, 2016 at 14:21:40 from 24.10.247.181

Definitely more.

From Jake K on Mon, Aug 15, 2016 at 15:14:56 from 159.212.71.69

It seems to have died off already. Before we left for vacation, Wheeler Farm was packed with people walking around in the mornings. Now its just me and the farm animals again.

From Rob Murphy on Mon, Aug 15, 2016 at 17:06:10 from 24.10.247.181

Shocked! I thought that would gave staying power for sure.

From Jason D on Mon, Aug 15, 2016 at 23:00:05 from 24.127.111.174

I can't tell if this is a radical shift in coaching philosophy or if it's like when my father just showed cartoons in class.

From Jon on Wed, Aug 17, 2016 at 14:52:47 from 104.129.204.76

How would your philosophy change? I'm curious about specifics. Do you expect similar results, or is that the wildcard?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7.5 miles on the treadmill and 2.5 miles on the stairmaster. Followed that up with a swim.

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

Easy 6.25 on the Porter Rockwell

I've just been feeling flat lately. Not injured or anything, just tired. Considering taking next week completely off of running. Just some lifting and cross training.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Aug 17, 2016 at 14:53:14 from 104.129.204.76

I think you should take off a whole month to recharge. You need it.

From Jake K on Wed, Aug 17, 2016 at 19:10:35 from 67.166.113.191

You're probably just nervous about going back to school. Don't worry, the kids will like you :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

13.5 miles - last Alta run of the summer. 8:22 pace which is pretty good.

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

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
11.000.000.000.0011.00

AM: 3 miles on the JRR with Team Alta.

PM: 8 hot neighborhood miles. Yes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Sat, Aug 20, 2016 at 17:36:59 from 67.166.113.191

Come run JRR with us tomorrow after the marathon!

From Rob Murphy on Sat, Aug 20, 2016 at 20:56:15 from 24.10.247.181

I would love to but I have to pick Ann up at the airport.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Up and Round Valley in PC where it was hot but not really hot...

9.5 miles of trails

6 barefoot striders

Bodyweight strength training and core at the nifty outdoor gym they have up there what with their high tax base and all.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Aug 21, 2016 at 20:16:03 from 67.166.113.191

There's no place to do barefoot striders like the round valley fields. Nice fake turf and you hardly have to worry about stepping on a needle!

From Rob Murphy on Sun, Aug 21, 2016 at 20:50:07 from 24.10.247.181

I actually started out on the turf but it was too hot. The grass on the baseball field was soft, cool, perfect. I could live in Park City.

From Jake K on Mon, Aug 22, 2016 at 08:35:14 from 159.212.71.17

That sounds good in theory, but I'm fairly certain Park City eliminated the middle class about a decade ago :-)

From Rob Murphy on Mon, Aug 22, 2016 at 10:37:08 from 163.248.33.220

They have lots of middle class homes at upper class prices. I'm wondering where the teachers at Park City High commute from?

From Jake K on Mon, Aug 22, 2016 at 10:46:47 from 199.190.170.24

My guess is Coalville

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.253.000.000.0010.25

10.25 mile treadmill run. At the gym. In Sandy. After work.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Tue, Aug 23, 2016 at 11:41:25 from 24.127.111.174

Good herky jerky rhythm to this post.

There's a famous author's list of replies to why the chicken crossed the road and Hemingway's is "To die. In the rain." Cracks me up every time.

From Rob Murphy on Tue, Aug 23, 2016 at 14:30:45 from 163.248.33.220

You got any more?

From Jason D on Tue, Aug 23, 2016 at 14:56:22 from 24.127.111.174

Here's a list of varying quality:

http://www.writersbeat.com/showthread.php?t=14155

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.002.000.006.25

6.25 mile treadmill fartlek.

Weights, plyos. Missed a plyo box and took a big chunk of flesh out of my shin. Bled a lot. Freaked people out when I hopped in the hot tub. Kidding! It hurts though.

I dedicate today's workout to Cpt. Alan Jones USMC. Google him.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Aug 23, 2016 at 19:31:32 from 96.33.87.148

Ouch. Hope your shin is ok.

I think I'm done for a bit, you'll finish me off on the mileage.

From Rob Murphy on Tue, Aug 23, 2016 at 19:53:20 from 24.10.247.181

I'm definitely taking tomorrow off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Takin' a day off.

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

Another day off. And I'm ok with that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Thu, Aug 25, 2016 at 17:54:14 from 66.87.126.14

Yawn

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Squeezed in some treadmill miles. 2 mile walk around the Avenues at 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
7.500.000.000.508.00

AM: A mile or so running around and jumping hat bales.

PM: 7 miles at Liberty Park with some High Quality(!) striders.

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

Cool running on the Jeremy Ranch Road this morning with The Krongs and Abby. Abby was a trooper for 10.5 miles so congrats to her. Then I did a little jaunt up and down the Pony Express Trail for a bit to get 12.5 miles. Ann made a great breakfast when we got home.

Tiime to slip back into summer mode now and take a nap.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Sun, Aug 28, 2016 at 13:05:32 from 166.170.14.122

"Naps"!! Even the word is cool!!! :-)

From Jake K on Sun, Aug 28, 2016 at 18:37:23 from 67.166.113.191

Still technically one Krong and one North :-)

I hate to say it, but you are better at running than badminton.

From Rob Murphy on Mon, Aug 29, 2016 at 05:42:36 from 24.10.247.181

I'm going to hyphenate your names from now on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

AM: Super easy 20 minute eye-opener around the Alta 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
5.000.002.500.007.50

Treadmill run with 10 x 1/4 mile starting at 6:03 pace and working down to 5:48 pace.

I am king of page 2 of the mileage board now.

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

AM: 100 push-ups, 100 sit-ups

PM: 8.25 sandwiched between the end of school and the meet. Blah meet.

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

No running. Don't worry though - I'll be back tomorrow with a vengance.

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 miles around AHS. While running, I thought a lot about the Black Death which swept Europe in the 1300s.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Sep 02, 2016 at 09:20:16 from 199.190.170.70

Happy thoughts!

On the post-apocalypse note, thanks for the book. I enjoyed it. Only took me 3 days from start to finish.

From Rob Murphy on Fri, Sep 02, 2016 at 09:41:09 from 163.248.33.220

Thought you would. Feel free to pass on to Andrea.

It's the topic today in AP Euro.The explanations for it at the time were hilarious. Keep in mind this was 1300 BS (Before Science)

From Jake K on Fri, Sep 02, 2016 at 10:07:00 from 159.212.71.199

I've passed it along to her, which means it might make a roundtrip to Singapore before you get it back :-)

From jtshad on Fri, Sep 02, 2016 at 10:59:45 from 173.198.176.201

Nice light topic for running thoughts.

From Jon on Sat, Sep 03, 2016 at 05:47:52 from 96.33.87.148

So what was the conclusion of your thoughts on the plague?

From Jason D on Sat, Sep 03, 2016 at 08:43:39 from 24.127.111.174

I was thinking these were actually happy thoughts ("at least we aren't getting wiped out by fleas") and then I remembered the death of honey bees and health hazards of mosquitoes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 4 easy miles around a park in west Orem.

PM: 5 easy miles around Sugar House. In Trump terms I was low energy.

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

14 miles on the Flying Dog I ran. Early enough for some mountain bike free solitude. High in the aspen groves the trees are entering their fall splendor.

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

14.5 miles up and down City Crek Canyon, a run that any unbiased observer would term "the best urban run in America". I ran with my phone for the first time ever and took a bunch of pictures.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Mon, Sep 05, 2016 at 15:11:12 from 199.79.55.13

Nice!!! That run is spectacular!!! So, I must know, what are you training for? You are getting some great miles in.

From Laputka on Mon, Sep 05, 2016 at 17:31:58 from 174.52.253.22

I love that run. I'm always grateful I can do it and enjoy it like it may be my last.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.755.25

I thought I would take the day off but didn't. 5.25 miles in The Gully plus 8 hills from the tunnel to the top.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.005.500.007.75

Weird..

Wasn't sure what I was going to do today. I lifted pretty hard at school when my team was in the weight room. I don't reccomend lifting before a workout but that's how it worked out today. When I got home I went to Liberty Park planning to do a few easy miles and some striders. Then I ran into Taha and a guy named Craig and it turns out they are doing this 3 X 20 minute tempo workout with 5 minute jog recovery. So I joined them early in their 2nd one and ended up running 1 x 15 minutes at 6:20 pace and 1 x 20 minutes at 6:28 pace.

Appreciated the greasy cheeseburger and onion rings from The Habit that Ann had waiting for me when I got home. Need to rest tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Sep 08, 2016 at 09:14:52 from 141.221.191.225

Nice workout!

From Rob Murphy on Thu, Sep 08, 2016 at 09:34:45 from 163.248.33.220

Thanks Jeff. Sore today! Mostly from the weights.

From Jon on Sat, Sep 10, 2016 at 14:25:38 from 96.33.87.148

Greasy cheeseburger and fries sound like a nice way to end the run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day. I'll do a hike with Andy 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
8.250.000.000.008.25

Wound my way from home, around SHP, down to LP and around once, and finished at Andy's baseball game.

6 good striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Sat, Sep 10, 2016 at 12:18:25 from 199.79.55.13

Nice! How did Andy's game go?

From Jon on Sat, Sep 10, 2016 at 14:48:10 from 96.33.87.148

I just filled in my miles from my week at scout camp in June. Watch out, I'm less than 300 miles behind you now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: 7 miles on the trails at Soldier Hollow.

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

13.25 Alta Run. Many campground loops. 8:48 pace. Too crowded up there today, but still a nice run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Sep 12, 2016 at 12:11:52 from 199.190.170.30

Stupid millenials and their hipster outdoor recreation.

(Unless you meant too crowded with moose, in which case there is no such thing)

From Rob Murphy on Mon, Sep 12, 2016 at 18:07:02 from 24.10.247.181

The coolest thing about millennials is that they all seem to have plenty of money as well as plenty of free time.

From Andrea on Mon, Sep 12, 2016 at 18:59:57 from 67.166.113.191

We recently hired a couple of new grads at work and they spend ~6 hours on their phones. Not ashamed at all either. Maybe you can tell me Rob, how do I get them to actually work?

From Andrea on Mon, Sep 12, 2016 at 19:06:04 from 67.166.113.191

And for the record, I deny any information that I'm a millenial.

From Jake K on Mon, Sep 12, 2016 at 19:37:40 from 67.166.113.191

I didn't know what millenials actually meant until we just looked it up. I figured Andrea was one, but didn't ever think I was classified in that group too! I do like your description of the demographic, Rob.

From Rob Murphy on Mon, Sep 12, 2016 at 20:09:47 from 24.10.247.181

I think assigning specific traits to an entire generation is lazy thinking but I'm not above it when it suits my purposes.

From allie on Tue, Sep 13, 2016 at 08:22:46 from 24.99.46.55

i have students who are not ashamed to watch entire episodes of prison break during my class. they are learning lots and this semester is going really well.

From allie on Tue, Sep 13, 2016 at 08:23:07 from 24.99.46.55

also, the alternative for late gen-xers to early millenials is the MTV generation. i'm going with that one.

From Tom K on Tue, Sep 13, 2016 at 08:47:47 from 66.87.148.188

The millennials I work with LIVE with earbuds in, and sigh, when you try to talk to them.

From Rob Murphy on Tue, Sep 13, 2016 at 10:50:13 from 163.248.33.220

You need to be texting them Tom. Duh!

From Jason D on Tue, Sep 13, 2016 at 12:14:45 from 24.127.111.174

We are Generation X 2.0ers, Jake. Although Andrea and Allie are a bit younger, judging from the above, they fit in there too. I had long set of definitions, but based on the above, I'll define it as "it's someone of millennial age but who looks at other millennials with an old-man-get-off-my-lawn attitude."

Good run, Rob. The critters are finally outnumbering the kiddos at the park here in Southeastern Michigan.

From Jake K on Tue, Sep 13, 2016 at 17:20:05 from 159.212.71.17

That's a good definition Jason and one that I'll go with. We can let Andrea into the GenX2.0 club, although I did ask her the other day if she remembered 9/11 and she got mad at me :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

4.75 mile run plus a hard weight room workout. Lots of rope jumping as well.

Today was generally successful with all of my activities, planned and unplanned, going smoothly.

 

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 a nice walk this evening. Other than that, nothing - but I will finish the week strong.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

AM: 6.5 dark miles around Sugar House Park. Enjoyed the drizzle.

PM: 5.75 miles around the school plus some hard-core core.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Gully Longer Run plus a little extra. Beautiful afternoon. Ann and I saw Jason Isbell at Red Butte Garden tonight which was as great as expected.

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

PM: Struggled to squeeze in a run. These 55-60 hour work weeks are killing me. Got home from work at 5 and really wanted to get to Andy's baseball game at 5:30 since I will have to miss next weeks game with a meet. So I went to the game up in the Avenues and left a little early to run home in my "street clothes". I did have running shoes at least.

So, 6 miles in long pants.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, Sep 17, 2016 at 01:30:28 from 96.33.87.148

Eesh, long hours. That's dedication.

Hope you didn't have any chaffing.

From Rob Murphy on Sat, Sep 17, 2016 at 06:46:11 from 24.10.247.181

Thanks Jon. It will get easier in a few weeks when XC season ends.

From Jon on Sat, Sep 17, 2016 at 08:37:33 from 96.33.87.148

Does it end that soon?

From Rob Murphy on Sat, Sep 17, 2016 at 11:50:08 from 24.10.247.181

Utah has the second earliest state meet after Alaska.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles in 1:30 on the Porter Rockwell. I managed several miles in the mid 6 range so that was nice.

 

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

Hard 15 mile run on the round valley trails. Finished in 1:59:41. Splits...

8:21, 8:09, 7:56, 8:18, 8:26, 7:45, 8:34, 7:29, 8:45, 7:43, 8:18, 8:10, 7:15, 7:40, 6:52.

I was trying to push the uphills hard and use the downhills to recover. I just carried one bottle of water and felt pretty depleted at the end. A good back-to-back with the hard 13 on the Porter Rockwell yesterday. I'm happy with the effort and how I'm feeling.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Teena Marie on Sun, Sep 18, 2016 at 13:54:50 from 199.79.55.13

Wow!! You are killing it!!! Especially while working 50-60 hours a week. There was a point when I was working 50 hours a week consistently and it completely drained me. I have no idea how you are doing this! I am in awe!

From Rob Murphy on Sun, Sep 18, 2016 at 14:25:43 from 24.10.247.181

Thanks Teena. No working at all on Sunday at least!

From Jake K on Wed, Sep 21, 2016 at 11:57:16 from 159.212.71.84

Pretty good weekend of running.

Was this an overdistance training session for the coach's 5K at the PCXC meet? :-)

From Rob Murphy on Wed, Sep 21, 2016 at 12:45:15 from 163.248.33.220

Overdistance - nice usage of Quentin Cassidy era lingo!

From Jake K on Wed, Sep 21, 2016 at 12:49:34 from 159.212.71.84

Just trying to separate myself from millenials any way that I can

From Rob Murphy on Wed, Sep 21, 2016 at 18:10:12 from 24.10.247.181

A great way to do that would be to vote for Trump.

From Jake K on Wed, Sep 21, 2016 at 19:49:58 from 67.166.113.191

I think I'll pass on that one!

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
10.000.000.000.0010.00

AM: 100 push-ups, 100 abs

PM: 10 miles on the Porter Rockwell. 90 degrees, windy, kinda sucky. 7:38 average.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Tue, Sep 20, 2016 at 22:47:41 from 66.87.126.148

Missing you guys this summer. Thankfully Andy keeps us posted of your lives with Instagram videos.

From jtshad on Wed, Sep 21, 2016 at 05:09:49 from 173.198.176.201

Andy's video's are hilarious! He is a star here in IF with the XC team!

From Rob Murphy on Wed, Sep 21, 2016 at 05:36:27 from 24.10.247.181

Comments like this only encourage him Jeff.

From Steve on Wed, Sep 21, 2016 at 07:34:46 from 66.87.127.97

My kids love him too

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles. Mostly 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
9.000.000.000.009.00

Met up with Jake this evening for his famed Wheeler Farm Loops. 6 of them, so 9 miles at 7:35 pace. Great run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Sep 23, 2016 at 08:32:33 from 159.212.71.84

I'm really going to enjoy my time reigning as "Whitlock of Wheeler", because I know once you move into the retirement home on the south end of the farm, you'll be giving me some competition for the crown!

From Rob Murphy on Fri, Sep 23, 2016 at 10:21:33 from 163.248.33.220

I'm seriously thinking about it.

From Jake K on Fri, Sep 23, 2016 at 10:57:11 from 159.212.71.17

You might want to run this one by Ann.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

6.5 on the treadmill plus a mile at the meet.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM: I ran the PC invitational course twice with Abby and Jeff and Justin Shadley. Striders after.

PM: 9.5 Pipeline miles by my lonesome. I did some bird watching as well.

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

15 miles at Jeremy Ranch. Averaged 7:45. First half by myself, second half with Jake and Andrea. 

I measured my heart rate a couple times durning the run. 125 bpm. Is that meaningful? I've never been a heart rate guy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sun, Sep 25, 2016 at 17:58:10 from 67.2.59.220

In some applications I think. Interesting that you brought that up. I was looking into getting just a basic monitor to track my base building period this winter. Read some interesting stuff on Letsrun recently concerning John ("Hadd") Walsh and the use of heart rate monitoring in training. Worth a look see if you haven't already.

From Jason D on Sun, Sep 25, 2016 at 18:06:01 from 24.127.111.174

125 is quite easy recovery effort. I have to run very slow to maintain that. Sometimes 10-minute pace after a very hard workout.

Mr. Jardine is one of our resident HR monitor experts. He can give you the low down.

From Jason D on Sun, Sep 25, 2016 at 18:10:27 from 24.127.111.174

But for seasoned runners that is often a sensible aerobic effort. Lots of high mileage marathoner will run a high percentage of their mileage in their range.

From Jake K on Sun, Sep 25, 2016 at 20:42:15 from 67.166.113.191

Always much better to see you running towards us out on Jeremy Ranch than the cows... or this time of year, hunters! :-)

From Bret on Mon, Sep 26, 2016 at 03:45:15 from 99.1.220.106

Rob - you need to know your max HR and your resting HR for context. Generally at your age a max HR would be in the range of 170 - but you may be different. Subtract your resting HR from your max HR and then multiply that number by (let's say 70%) and then add you resting HR back to it. That will be your heart rate reserve. So let's say your resting HR is 50. 170-50 =120. 120 x .70 + 50 = 134. That would be a solid training pace effort. Your average of 125 would be around 63% of your heart rate reserve which is a little lower than what a long run effort should be. But given your avg pace of 7:45 - it would appear you have lots of reserve in the tank. Impressive if those general numbers above are in the range of your actual max HR and resting HR.

From Rob Murphy on Mon, Sep 26, 2016 at 08:52:10 from 163.248.33.220

I appreciate the feedback.

From dugco on Mon, Sep 26, 2016 at 09:30:59 from 68.35.217.251

I just walked briskly to the break room for a Snickers and Diet Dew - heart rate now at 135 - I'm guessing thats bad. I should sit a while.

From Rob Murphy on Mon, Sep 26, 2016 at 09:35:01 from 163.248.33.220

Come back to the blog Doug. We need more comments like this.

From dugco on Mon, Sep 26, 2016 at 09:43:40 from 68.35.217.251

I shall make my triumphant return on Oct 2 to begin a goal week of 20 miles!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 125 push-ups, 125 abs

No running. Parent-teacher conferences.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: Walked dog around the block. 50 jumping jacks!

PM: Managed 7.25 miles on company time before P-T conferences and XC practice. Beautiful gully run with some hot tubbing after.

Looks like I'm poised to make an appearance on page one of the annual mileage board. A rarity for me.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Sep 27, 2016 at 17:01:58 from 96.33.87.148

Dang, I'm almost 300 miles behind

From Rob Murphy on Tue, Sep 27, 2016 at 18:36:16 from 163.248.33.220

You're toast Jon. Unless you uncork some 350 mile months which I know is something you're totally capable of.

From Jason D on Wed, Sep 28, 2016 at 11:45:52 from 24.127.111.174

Wait until next week post-St. George. It will be ours for the taking!

From Jon on Wed, Sep 28, 2016 at 19:12:25 from 96.33.87.148

If I tried to run 350 miles in a month, I'd get injured within the second week and be done for a while. So it's impossible.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.001.009.25

AM: 125 push-ups, 125 sit-ups. Planned to run four miles but I ran afoul of the school district bureauocracy and spent a ridiculous amount of time dealing with that.

PM: I drove up to JR after getting home from work and then ran to Morgan County and back (6.5 miles). I got caught in a epic downpour with thunder and lightening and the road got really slippery. It stopped after about 10 minutes. Then I did 7 hard uphills outside the gate (.15 miles each) and jogged back down. Then a short cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Holt on Wed, Sep 28, 2016 at 12:04:08 from 204.113.54.110

Been there... done that - and will probably be there again soon enough!

From Jake K on Thu, Sep 29, 2016 at 10:18:53 from 70.212.41.105

You should have joined us for Pipeline. Not a drop of rain and a casual 9-minute clip.

From Rob Murphy on Thu, Sep 29, 2016 at 11:38:31 from 163.248.33.220

I actually thought about it but I was sure you'd say you were circling Wheeler Farm.

From Jake K on Thu, Sep 29, 2016 at 11:41:01 from 159.212.71.173

I emailed you on Monday and told you we were Pipelining after work. 48 hours notice! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 treadmill miles plus some swimming.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Park City XC Invitational Open Race (3 Miles) 00:18:28, Place overall: 10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

AM: 3 mile hike with Andy in Millcreek Canyon.

PM: Raced up in Park City. Splits were 6:29, 6:06, 5:54. Jogged the course easy with my team before.

Just checked the official results which say 18:18. The results are wrong.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, Oct 01, 2016 at 07:33:43 from 24.99.46.55

nice one!

From allie on Sat, Oct 01, 2016 at 07:34:55 from 24.99.46.55

you should run 0.6 miles today

From allie on Sat, Oct 01, 2016 at 07:37:17 from 24.99.46.55

that's how i buy gas. always 19.99 or 9.99. if i accidentally get 20.01 i siphon it out and do it again.

From allie on Sat, Oct 01, 2016 at 07:37:42 from 24.99.46.55

anyway, have a good weekend

From Rob Murphy on Sat, Oct 01, 2016 at 09:51:28 from 24.10.247.181

Admitting you have a problem is the first step Allie. Congrats.

From Jake K on Sat, Oct 01, 2016 at 11:45:42 from 67.166.113.191

In the HS races, they took the times out to the THOUSANDTH of a second. In yours, only to the tenth. So its fair that they chopped 10 seconds off your time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

5.2 miles on my 52nd birthday. I realize that I'm setting the bar pretty high here - that this is a committment to running 10.0 miles on my 100th birthday. Check my blog entry this day in 2064.

125 push-ups, 125 abs, core, jumping of the rope.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Holt on Sat, Oct 01, 2016 at 17:24:26 from 71.37.81.111

Well happy bday mr Murphy!

From Rob Murphy on Sat, Oct 01, 2016 at 17:25:37 from 24.10.247.181

Thanks a lot Dave.

From Bret on Sat, Oct 01, 2016 at 17:47:03 from 99.1.220.106

Happy birthday Rob!

From Vis on Sat, Oct 01, 2016 at 18:05:24 from 199.201.102.37

Happy birthday, Coach. Here's to many more happy ones.

From Jason D on Sat, Oct 01, 2016 at 18:49:17 from 24.127.111.174

Many happy returns, Rob. Cheers.

From allie on Sun, Oct 02, 2016 at 08:53:30 from 24.99.46.55

happy birthday

From Jon on Sun, Oct 02, 2016 at 12:10:55 from 96.33.87.148

Happy Birthday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM: I met Jake and Andrea up at Jeremy Ranch this morning and I needed the motivation  as I was feeling BLAH when I woke up. A combination of the race Friday evening and the cold I'm fighting. I managed 15 miles at 7:50 pace. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Oct 03, 2016 at 11:52:40 from 159.212.71.17

Pretty good run for an all-caps BLAH day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Zero. Rest day.

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

10 miles. 10 stadiums. 100 push-ups, 100 abs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Oct 04, 2016 at 19:04:43 from 67.166.113.191

Good use of 10s and multiples of 10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Lots of push-ups and sit-ups. My arms feel like spaghetti. Limp, lifeless. This afternoon I will run on gully trails.

PM: Gully Longer Run. Closed it out strong to dip unter 8 minute pace. Felt grateful to be outside on a crisp fall day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.001.000.0012.00

PM: 2.5 miles easy with the team.

Later PM: Treadmill workout totaling 9.5 miles. Included 4 X 1 mile at 6:30 pace and 4 X 1/4 mile at 6:00 pace.

Sitting at Beans & Brews in Sandy waiting for Abby to finish with Alta High homecoming pep rally, burning of the "A", and fireworks stuff. Long day but I suppose I'll miss it someday?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

AM: Slipped out of my classroom for a few minutes to run 1.25 miles on the track and 10 stadiums. Push-ups/Sit-ups.  Region XC this afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Fri, Oct 07, 2016 at 09:57:29 from 199.190.170.70

This is the kind of post that "share to linkedin" button was meant for! :-)

You should start making all the students do this too. Good for their brains!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles around Sugar House

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

AM: 6.5 miles around Sugar House.

PM: 5.5 miles around Liberty Park. 6 long striders, 40 yard sprints after. Cool down.

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

I have an achy right knee so I took a day off. Judged Sterling Scholar applicants after school.

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

AM: 4.25  miles in lane 8 of the Alta High Track. 

PM: 5 miles around the school. 15 stadiums, 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
9.250.000.000.009.25

Trump. He's toast.

Sorry, thought I was on Twitter.

The Run: 9.25 miles arounf Sugar House Park. 6 quality striders. Rope jumping.

Happily watching the Jazz now and eating lasagna while reading up on the religious wars of the 16th century.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Thu, Oct 13, 2016 at 13:19:10 from 67.2.59.220

Yes, for sure Trump is toast:) However, an alternative may be in someone like McMullin or even Johnson.. We are going to lose as a people and as a nation either way with the two major candidates.

Why not vote our conscience this time?

From Rob Murphy on Thu, Oct 13, 2016 at 15:35:54 from 163.248.33.220

I'm writing in Warren G. Harding.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM: 125 push-ups, 125 sit-ups, dead lifts.

PM: 4.25 neighborhood miles at a relaxed pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Fri, Oct 14, 2016 at 14:46:07 from 24.10.247.181

No, I just like to exercise and push-ups and sit-ups are something I can do at my desk. Also trying to avoid the loss of muscle mass as I move into my mid 50s.

From Rob Murphy on Fri, Oct 14, 2016 at 22:05:52 from 24.10.247.181

I have this theory that, after 60, weight lifting is just as important as running for runners.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles around Sugar House. Kind of a grind.

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

Early AM 11.25 miles on the Pipeline Trail. Averaged 7:53 which may be my fastest ever for the Pipeline.

Not a grind today. Downright delightful in fact.

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 Alta Ski Area. Up the summer road from the Alta Lodge and 10 campground loops. 40 degrees, drizzly, awesome!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sun, Oct 16, 2016 at 19:14:38 from 99.1.220.106

Impressive! 10 loops?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 125 push-ups, 125 sit-ups, more core stuff.

PM: 30 minute ride to nowhere on the stationary bike. Weights/

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

I'm pretty sore today. Thinking about taking the day off. We'll see.

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

AM: 2 easy miles on the upper loop.

PM: 4.5 easy miles around Liberty Park. The ridiculous soreness from overdoing it in the weight room on Monday is finally waning - a little.

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: 6.25 in Sugar House Park

Tonight in Jackson, Wyoming! #raregetaway

PM: 3.75 mile tour of Jackson with Abby. About 9 minute pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Oct 20, 2016 at 18:23:13 from 173.198.176.201

Have fun!

From allie on Thu, Oct 20, 2016 at 19:09:10 from 24.99.46.55

fall break? i want another one. 10 more!!

have a good long weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles around the Taggart Lake and Bradley Lake trail in Grand Teton NP (Abby joined me so we had to stop a lot to take pictures). Such a beautiful run with a fair amound of icy snow on the trail here and there. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 out and back on the Elk Refuge Road to the Curtis Canyon Road. Saw lots of deer and bighorn sheep but no elk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Oct 22, 2016 at 10:44:05 from 173.198.176.201

Nice run! Stop by IF on the way home and say hi.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off. 2 mile walk around Lander, Wy. in the morning and a second walk with Andy around Wheeler Farm in the afternoon. Tired but rested if that makes any sense.

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

8.25 treadmill miles. Swimming. Hot tub.

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

AM: 125 push-ups, 125 sit-ups

PM: 6.5 miles, weights, plyos.

UTAH JAZZ OPENER 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
9.000.000.000.009.00

9 miles consisting of 6 laps around Liberty Park plus a little extra. Shirtless since it was sunny/high 70s. Trying to stave off the winter Vitamin D deficit. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Oct 27, 2016 at 12:33:46 from 141.221.191.225

Soaked up VitD myself today...realize I really need to the stores over the long dark days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 2.25 mile walk for my general sanity and well-being. The swiftest traveler is he that goes afoot.

PM: 6 miles. Combination of running, cross training, plus 30 minutes fairly hard on the spin cycle. Achy these days - hips, shins, knees, feet - so trying to take it easy. Hot tub after.

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

10 miles on the Pipeline. 8:20 pace. Nice run.

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

AM: 3 mile walk to Chik-fil-a and back with Abby and Andy.

Late AM: 10 miles in 1:15 mostly around the Highland High track.

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

Fueled by Abby's pumpkin chocolate chip pancakes, I decided to to an Alta run today. It could have been a great run but for the overzealous Alta town marshall who decided to pick up my jacket with my car key in it that I left beside the trail in the campground. I figured it would be safe since I was virtually the only one up there and I was doing campground loops so I would be passing my jacket every 5 minutes. After about my 12th loop I noticed it was gone (when it started to rain/snow and I wanted it). A couple hikers told me they saw the marshall driving down so I had to run down the mountain to the Alta Lodge to make a phone calls to track down my jacket. Picked up the jacket from "Alta Central" and then ran back up to Albion Basin where I parked my car.

It ended well and was a pretty good run even with the aggrivation factored in.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sun, Oct 30, 2016 at 16:15:43 from 96.33.87.148

That's pretty annoying. At least you were able to find it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM: 2.25 mile walk/jog around Sandy, UT.

That's all for 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

Rest. Watched the Jazz game, World Series, and the PBS American Experience about the Battle of Chosin and the AWESOME First Marine Division in Korea. You can watch it at pbs.org/americanexperience

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: 30 times up and down the stadium steps. 100 push-ups, 100 sit-ups.

PM: 6.25 miles at Liberty Park.

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

Easy 4 around the neighborhood.

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

4.5 treadmill miles. Feeling better.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM: 13 miles around Sugar House. 7:45 pace. This run had positive and negative elements.

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

Great run up at the Round Vally trails in Park City, UT. 12.25 rolling miles at 7:40 pace. Also got in a pretty good strength/plyo workout at the outdoor gym which is something I love and wish we had here in Salt Lake.

As is my wont, my mind wandered to the greatest Minnesotans of all time while out on the trails. My top 6...

F. Scott Fitzgerald, Paul Westerberg, Bob Dylan, Charles M. Schulz, Prince, Hubert Humphrey.

I'm sure this list will provoke a lot of anger and generate wild controversy. If you don't like it, feel free to make your own list of great Minnesotans.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Nov 06, 2016 at 14:22:18 from 24.99.46.55

#7 elgin baylor?

From Rob Murphy on Sun, Nov 06, 2016 at 14:28:43 from 24.10.247.181

I will do a separate list of athletes.

From Rob Murphy on Sun, Nov 06, 2016 at 14:33:16 from 24.10.247.181

Roger Maris (North Dakota is considered to be Minnesota), Dave Winfield, Elgin Baylor (not from Minnesota but played for the Lakers), Chief Bender, Kevin McHale, Paul Molitor, about a thousand hockey players

From Amiee on Sun, Nov 06, 2016 at 16:41:37 from 24.2.77.1

You forgot Jesse Ventura :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the stair master. Had a nice conversation with Jared Campbell who will be speaking at the Alta cross country banquet on Wednesday. We're pretty excited about that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Nov 10, 2016 at 15:54:59 from 96.33.87.148

So what did he talk about? Barkley? All his other adventures? Life in general?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.002.007.00

4 mile warm-up

8 x 400 between 82 and 86. 200 meter walk/jog recovery.

Cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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
6.250.000.001.007.25

6.25 miles and then one mile of hill sprints in the gully - up and downhill. Hot tub and a swim after.

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

Home, 3 laps around Sugar House, back home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

10.25 miles on the Round Valley trails in Park City. 7:35 pace.

PM: Easy jog, lots of rope jumping, weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.5010.00

8.25 miles at 7:29 pace.

6 X 100 meter striders

2 X 25 yard bear crawls

1.75 mile jog

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Nov 14, 2016 at 07:23:49 from 216.234.133.229

I quickly mis-read your entry and thought that you ate 25 bear claws (the pastry).

Nice workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

PM: Easy 2 miles. Basically a day off.

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

AM: 6.5 neighborhood miles. Typical slow early morning pace.

PM: 5 more leisurely miles out on Stansbury Island

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From SpencerSimpson on Tue, Nov 15, 2016 at 10:57:22 from 50.200.13.114

Where abouts do you live Rob? I'm in Draper around 129th south off of the Porter Rockwell Trail. We should jaunt together sometime? Hope all is well with you, the family and teams. MIH

From Rob Murphy on Tue, Nov 15, 2016 at 14:02:35 from 163.248.33.220

I live in Salt Lake Spencer. I'm often running around Sandy/Draper after school though.

From SpencerSimpson on Wed, Nov 16, 2016 at 16:54:22 from 50.200.13.114

Hit me up in a little bit. I would not mind running with ya. 801-493-9633. Thank you sir. MIH

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

1.25 mile warm-up

weights, strength training

3 miles on the stairmaster - pretty hard.

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

Rest Day - Sore from the weights

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.002.509.50

Treadmill fartlek alternating hard/easy quarters.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.755.00

3.25 miles easy.

10 hill sprints on the big hill at Sugar House Park.

1 mile easy.

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

15 miles at Jeremy Ranch. 7:49 pace. Great run.

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

Rest day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, Nov 21, 2016 at 18:18:36 from 96.33.87.148

That's my Sunday. Ok, to be honest, that's most days for me these days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.506.75

6.75 miles at Liberty Park. Included 6 long striders.

I'm not ashamed to admit that I felt a little bit of ZIP in my legs 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
3.000.000.000.003.00

Easy couple laps around Liberty Park. 2 mile walk with Ann afterwards.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Cottonwood Heights Turkey Thing (3.11 Miles) 00:18:50, Place overall: 14, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.110.009.11

1 mile around the neighborhood to wake up. Heading off to the Turkey Trot now...

Fun race. I ran 18:50 and won my age group. Snowy/slushy on the roads. The first half of the race was a steady uphill and the last was more downhill. Splits were 6:22, 6:19, 5:50. Balke Bennion won the overall which was AWESOME. Abby won her age group and also a $50.00 gift card to Dick's Sporting Goods. I took enough bananas to make back my entry fee. 

Early PM: 4 easy miles around Sugar House Park.

All this almost made up for Trump's crappy Secretary of Education pick (wouldn't be Thanksgiving without a little politics thrown in right?)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Thu, Nov 24, 2016 at 08:06:02 from 24.127.111.174

Happy Thanksgiving, Rob.

From Jon on Thu, Nov 24, 2016 at 08:53:17 from 96.33.87.148

Happy Thanksgiving, Rob.

From Bret on Thu, Nov 24, 2016 at 11:54:57 from 99.1.220.106

Happy Thanksgiving to you and your family Rob.

From jtshad on Thu, Nov 24, 2016 at 12:50:16 from 173.198.176.201

Happy Thanksgiving to all of you!

From Rob Murphy on Thu, Nov 24, 2016 at 13:02:46 from 24.10.247.181

Thanks everyone. Right back at 'ya

From Glory in the long run on Mon, Nov 28, 2016 at 00:45:02 from 75.162.180.100

Don't you think education could be less test-score based?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Gully Longer Run with Blake and Kramer in deep snow. Weights and core after - and a hot tub soak.

PM: 4 muddy miles on the BST with Abigail

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Fri, Nov 25, 2016 at 19:00:11 from 174.208.2.181

Any suggestions for bios on great leaders? For some reason Napoleon is on the brain. (:

From Rob Murphy on Fri, Nov 25, 2016 at 19:01:02 from 24.10.247.181

Are you in a European frame of mind?

From Vis on Fri, Nov 25, 2016 at 19:08:23 from 174.208.2.181

Not necessarily, but Napoleon is looming.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles 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
16.000.000.000.0016.00

16 miles around Sugar House at 7:50 pace. Trying to beat the Blizzardo Diablo that's supposed to be rolling in later today.

PM: 2 mile walk. Push-ups/Sit-ups

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Nov 27, 2016 at 09:45:03 from 173.198.176.201

Nice run, hope the blizzard is not as bad as predicted.

From Rob Murphy on Sun, Nov 27, 2016 at 12:23:40 from 24.10.247.181

We're excited about it Jeff. Maybe even get a school delay out of it?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles easy on the treadmill.

5 x 1 minute jump rope.

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

9.25 around Alta Hig Scoo (what our broken sign out front says). Comfy pace. I thought about becomming a writer which is something I do when I'm running. I tell myself that the entire world must be interested in my profound thoughts. But when the run is finished they don't seem that profound anymore.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Tue, Nov 29, 2016 at 15:50:12 from 68.66.163.178

That has happened to me once or twice...

From Rob Murphy on Tue, Nov 29, 2016 at 16:51:42 from 24.10.247.181

I think it must be fairly common Kam. Might explain all the "Running and the Meaning of Life" books you see at Barnes and Noble.

From Holt on Tue, Nov 29, 2016 at 20:30:44 from 71.37.87.136

Ha!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Easy run around the school environs. Legs are sore from squats yesterday. 

I was disappointed to see the raggedy ripped up American flag we are flying out in front of the school. I guess school district budgets are tight.

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

6.75 miles around Alta. 10 stadiums. Weights and core.

Sitting here at school while Abby does her 2 hour (!) range drive for drivers ed. Evicted from my classroom because we're hosting a debate tournament. These debate geeks have even taken over the faculty room (where I'm sitting now) so I'm stuck here listening to this kid practice that thing where they talk really fast for a long 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
7.250.000.000.007.25

I'm feeling a tiny amount of lower leg pain so I decided to skip the run today and instead do  30 hard minutes on the stair stepper followed by 30 minutes on the spin cycle. Tired after! Then a short swim and long hot tub.

Not a bad 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
11.500.000.000.0011.50

AM: 11.5 miles around Sugar House. 7:33 average.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, Dec 03, 2016 at 12:00:21 from 71.56.28.146

sixty point zero zero

nice week

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 miles in 2:03 - 10 loops around Wheeler Farm plus a little extra. Started at Jake and Andrea's and it was nice to have them join me for a while before they headed off to ski. Also appreciated the Gatorade and power bar they left on their front porch for me when I finished.

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

6.5 miles around the Alta track. Hit the weight room HARD after with my runners.

Working on some New Years Resolutions. Not something I typically do but I'm putting together some gems for 2017.

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 plus 20 minutes running up and down the stadium steps. Ouch!

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 of cross training. Sore, beat-up. Hot tub after. 

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

9.5 treadmill miles. Felt strong.

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 treadmill plus some swimming - maybe 20 laps.

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 easy miles at Liberty Park. Still trying to kick the head and chest crud that has been kicking my rear for over a week. I was planning a longer run but lost interest so I stopped and walked around the park for a long time. Then I went to Barnes and Noble and read for a while before Ann texted me to see if I wanted to meet for dinner - which I did.

Nice end to a hard 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
5.000.000.000.005.00

AM: Push-ups, Sit-ups, core.

I'm having a lot of fun reading the new Tim Feriss book, Tools of Titans. It's a goldmine of useful tidbits that will especially appeal to folks in their 20s and 30s and older folks whose job it is to inspite and motivate.

My 27 year old nephew has had a really bad stroke and things don't look good at present. He is a very special young man. If you are the praying type you could remember Ryan Keller of Dunedin Florida. Also my sister Marni and my brother-in-law Paul and his sister Elizabeth and brother Sawyer.

PM: 5 miles, hills sprints in the gully, weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Mon, Dec 12, 2016 at 16:14:13 from 71.56.28.146

i'm sorry, rob. wishing him the best.

From Bret on Mon, Dec 12, 2016 at 16:35:36 from 99.1.220.106

Oh my Rob - I am so sorry to hear that. We will definitely be praying for him and the family.

From Holt on Mon, Dec 12, 2016 at 19:42:22 from 71.37.79.45

So sorry Rob. Thinking of all of you.

From Vis on Mon, Dec 12, 2016 at 19:46:39 from 199.201.102.37

Oh man. Hopes and prayers to Florida.

From Jon on Wed, Dec 14, 2016 at 17:08:32 from 96.33.87.148

Wow, sorry. How does a 27 year old have a stroke?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Holt on Tue, Dec 13, 2016 at 17:40:44 from 205.126.15.220

So frustrating after all the hard work you've put in and the program you've historically had. Maybe it's time for a guest visit from kyle perry or Jon kotter.

From Rob Murphy on Tue, Dec 13, 2016 at 17:58:31 from 24.10.247.181

I assign 50% of the blame to myself Dave. There are some things I need to work on.

From Rob Murphy on Wed, Dec 14, 2016 at 14:28:50 from 163.248.33.220

Thanks for that Mark. Really helpful.

From Jon on Wed, Dec 14, 2016 at 17:41:55 from 96.33.87.148

Did I miss a comment on this day?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Early AM: 8 miles around Sugar House Park. Light snow.

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 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
0.000.000.000.000.00

Zero. No sleep last night taking the red eye from Salt Lake to Tampa.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Say No To Drugs Holiday 10k (6.21 Miles) 00:38:46, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.210.0010.21

So I'm here in my original hometown of Dunedin, Fl visiting my mom and my sisters family. Decided to run the Say No To Drugs 10k in Clearwater this morning. The course is one I've run many times before back in high school for racees like the Fun-n-Sun Run and the Easter Bunny Run. Out-and-back on the Clearwater Beach Causway. When I went to bed last night on my mom's couch I decided not to set an alarm since I had no sleep the night before and if I woke up in time then I would race, if not I'd do a nice long run on my own. So I woke up about 10 minutes before I needed to leave, got dressed, had a cup of coffee and a cliff bar. Still feeling groggy from the sleep aid I took last night. I wavered back and forth about going and then decided to give it a shot. Got to the race, registered, hit the POP, and then did a little warm-up. Got hassled by a creepy Scientologist guard when I set foot on cult property which happens to be pretty much all of downtown Clearwater.

Pretty warm and, for me, really humid. Pushed hard on the way out with a nice tailwind (5:58, 5:50, 6:00) but then crapped out on the way back and didn't race very hard, just pushing it as hard as I could without experiencing any real pain (6:21, 6:30, 6:45, 1:19). In my defense, it was against a pretty good headwind and very bright sun and I didn't wear sunglasses and I was cranky at how generally lethargic I felt. Even with the slow splits I maintained my place - passed one guy and one guy passed me. So I was happy to break 39, win my age group, and with the nice pancake breakfast and snazzy medal after.

Sad that I didn't run into Mark. Would have been nice to see another FRBer.

Nice distraction. I highly reccomend this race. Beautiful, well organized, good cause.

PM: Easy 3 miles around old Dunedin. Swim after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Dec 17, 2016 at 09:42:55 from 173.198.176.201

Nice effort, great time.

From Mark on Sat, Dec 17, 2016 at 10:30:13 from 47.203.200.24

It sure was tough feeling today! I didn't know you were going to be there. I had to get going but as I was leaving for my car I heard them call your name and wondered if it was a different Rob Murphy. Congrats!

From Bret on Sat, Dec 17, 2016 at 12:39:35 from 99.1.220.106

Well done Rob. It brings back memories of running those 10ks with you back in the day. Shorter bridge and less steep then though. :)

You probably haven't lost too much in your times over the years which is a real testament to your fitness.

From dugco on Sun, Dec 18, 2016 at 13:34:11 from 98.230.85.182

Good job. We and the rest of our Dunedin peeps are actually up here in Tally - go figure. Enjoy and say hey to your fam.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

7 mile sight seeing run around Dunedin. Left at 7:30 am when it was 72 degrees and 90% humidity. Sopping wet mess.

PM: Easy 2.5 miles

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

9 miles. Pinellas Trail to Hammock Park, past the high school and back. 100% humidity this morning. Swim after.

Rest of the day flying. Tampa to Chicago to Salt Lake.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Dec 19, 2016 at 07:52:58 from 141.221.191.225

Travel safely. Your family remains in my prayers.

From Jon on Tue, Dec 20, 2016 at 10:35:41 from 104.129.204.114

So where exactly did you get stuck overnight? Did you make it home yet? I bet that was a very frustrating trip.

From Rob Murphy on Tue, Dec 20, 2016 at 19:20:42 from 24.10.247.181

Stuck in Tampa Jon. Finally made it home today. After my Frontier flight cancelled I got a one way ticket to SLC on Southwest through Denver.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Spent the entire day in airport purgatory. My punishment for something I suspect.

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

9 miles around Sugar House Park. In the dark. 7:50 pace. Felt pretty good. Getting back in sync.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Thu, Dec 22, 2016 at 12:37:56 from 71.56.28.146

SHP is a fine park.

merry christmas to the murphys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles just under 8 minute pace on ice, blacktop, and cement.

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

8.75 treadmill miles and weight lifting. I have this chronic quad soreness that won't go away.

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 up and down Pismo Beach. Couple times up and down the stairs. We Murphy's always have pizza on Christmas Eve so we're heading out to Sam's Giant Manhattan Pizza in Grover Beach. Best pizza ever in a generic strip mall.

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

38th consecutive Christmas Run...

North on the PCH a few miles and back to downtown Pismo, to the end of the pier and then up the beach and up the steps to the Kon Tiki.

Merry Christmas!

PM: 3 mile walk around town/beach.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Sun, Dec 25, 2016 at 10:12:05 from 199.201.102.37

Merry Christmas, Rob. I hope you got some books.

From Rob Murphy on Sun, Dec 25, 2016 at 12:47:44 from 12.187.191.187

I should make a New Years resolution to read the books I have before I get any more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 3 mile walk. 1 with the kids to Old West Cinnamon Roles and back and then 2 with Ann.

PM: 6 miles on the treadmill at the PBAC, a nice gym that you get to use if you stay at the adjoining Kon Tiki, followed by a hard weight workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Dec 26, 2016 at 17:20:32 from 173.198.176.201

Nice to run in the good weather and missing the blizzards here. Have fun and safe travels home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.001.0010.25

10.25 mile treadmill run at the gym again when I learned of the death of Carrie Fisher. Sad. People of my generation having a rough 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

AM: 4 miles on the beach. Included 10 x up and down the Kon Tiki steps. Wobbly quads 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
0.000.000.000.000.00

No run. Driving and flying. Yet another 3 hour flight delay so lots of hanging around airport. I went to the Steinbeck Center in Salinas. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Dec 30, 2016 at 10:50:07 from 173.198.176.201

Hope you made it home ok. Happy New Year to the Murphy clan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Ending 2016 with a wimper. I've decided to take it easy until my right knee stops acting up. I may do some eliptickling 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
4.250.000.000.004.25

4.25 miles around the neighborhood. Super easy, some walking.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2487.9014.00108.4028.862639.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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