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: 31.82 Month: 153.57 Year: 1990.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1923.609.0095.716.752035.06
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

So I went by REI this morning and picked up these spikey thingys that slip over the bottom of your shoes so you can run in the ice/snow. Then I went up to Jeremy Ranch where the air is clean and pure and ran the whole enchilada. Took pictures that you can look at on my twitter. @murphy_rob

Great way to start 2017. Only thing better whould have been to have some company.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Jan 01, 2017 at 17:27:17 from 173.198.176.201

Nice run. Wish I could have joined you, could have used some company too.

From Jon on Mon, Jan 02, 2017 at 07:13:34 from 96.33.87.148

You got microspikes?

It's funny because I never owned a pair despite growing up in Colorado and living in Logan for 8 years. Then I moved to South Carolina and bought a pair (granted, it was for a winter trail race, but still)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 miles of elipticaling plus weights. I've diagnosed my right knee as patellar tendonitis. If I'm smart I'll back off for a while. We'll see.

New Years resolutions going full throttle at the gym today. So many people doing the wrong thing or doing the right thing the wrong way. One of the things I'm most thankful for is that I got in the habit of regular exercise at a young age. 

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

Complete day off. Shoveled snow, went to work, went home and watched the Jazz lose to the Celtics, read a little, went to bed.

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

My knee is making me sad.

6.25 miles combined on the eliptickle and the stair thing. Weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Jan 05, 2017 at 16:01:06 from 96.33.87.148

What's wrong with your knee?

From Rob Murphy on Thu, Jan 05, 2017 at 19:51:19 from 24.10.247.181

I think it's patellar tendonitis Jon. Feels a little better today

From aleph on Thu, Jan 05, 2017 at 20:18:15 from 72.168.146.19

What are you doing for your tendinitis? Just curious

From Rob Murphy on Fri, Jan 06, 2017 at 16:53:13 from 24.10.247.181

Mostly complaining about it. That and not running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running.

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

4 miles easy after work around the neighborhood. Poor snow plowing and lazy turds who won't shovel their *#!@ sidewalks made it harder.

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. Track meet day. Went to a movie with Ann after - Manchester By The Sea. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.005.900.0011.80

Up to the top of Grandeur Peak from Rattlesnake Gulch. Took about 3 hours. This was a hard run and I learned a lot about long winter trail runs. The view at the top was not awesome as the mountain was encased in clouds.

Still loving the microspikes. It's great to feel confident on ice and in deep slushy snow. Still this 12 mile run felt more like 20.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Sun, Jan 08, 2017 at 14:37:05 from 24.2.77.1

how is the knee? Roo and I went up Wire today. It was hard.

From Rob Murphy on Sun, Jan 08, 2017 at 15:54:34 from 24.10.247.181

It's way better on the trails/snow than it is on the roads/treadmill. I saw two dogs of the Roo variety along the Pipeline and LOVED sloshing through miles of dog-urine snow.

From Jon on Sun, Jan 08, 2017 at 19:26:15 from 96.33.87.148

What did you learn about long winter trail runs?

From Rob Murphy on Sun, Jan 08, 2017 at 20:00:56 from 24.10.247.181

1. That dressing properly is important and not simple. 2. Because the uphill effort in the snow is REALLY strenuous. 3. You should wear a backpack to have options. 4. I need a pair of lightweight, waterproof gloves. 5. That trekking poles probably aren't just for sissies. 6. That I get lonely by myself and really need a training buddy.

From Rob Murphy on Sun, Jan 08, 2017 at 20:02:12 from 24.10.247.181

7. That Jon Allen should get an engineering job in Utah so I can have some company.

From Jon on Mon, Jan 09, 2017 at 05:56:13 from 104.129.204.114

1. Yup. Layers are key. 2. Yup- you wear a lot less climbing than descending, and overdressing leads to sweating leads to later freezing. Shirts with zippers to regulate temps are useful, too- change coverage without removing layers. 3. Or tie a layer around your waist. 4. Or wool gloves. My warmest gloves were wool mittens. On the coldest days, I wore snowboarding goretex mittens (don't underestimate the heat from keeping the fingers together). 6. Or a good podcast to listen to. 7. I would love it- we could have some great conversations.

8. Or Rob Murphy could move back to Greenville.

From Rob Murphy on Mon, Jan 09, 2017 at 07:22:06 from 163.248.33.220

Yes. I wouldn't have to work today and we could go for a long run.

From allie on Mon, Jan 09, 2017 at 10:34:59 from 71.56.28.146

get some OR mittens. your hands will never be cold again.

From allie on Mon, Jan 09, 2017 at 10:37:06 from 71.56.28.146

sorry, O.R. --> outdoor research.

tons of lightweight/waterproof options. they work so well. i've had cold hand problems since high school (raynauds), but these are awesome even in extreme inversion temps, and not bulky at all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. Really sore.

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

Easy 4. Strenuous 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

Off day. The reign of inconsistency continues...

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

4.25 miles - treadmill

2 miles - eliptical

1 mile - stair master

Core, 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
6.000.000.000.006.00

6 treadmill miles.

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

6 miles from Church Fork to Grandeur Peak. But a lot of "vert".

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

7.25 miles. Sugar House Park loops. 

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 (4 road loops plus a little extra) arounf Sugar House Park.

I'll be in our nation's capital the rest of the week attending the presedential inauguration with a large group of Alta High students. Who knew when we began planning this trip a couple years ago that it would be Donald J. Trump - from a personal standpoint probably the most thouroughly reprehensible human being to ever hold the office? Maybe it will turn out ok though because I'm not 100% convinced that you need to be a good person to be a good president. And since Trump has no core ideology (he's switched his party affiliation 11 times in his life) other than what's good for Trump, maybe pride and concern for his legacy will lead to some sane policies? #HOPE 

We have lots of other great stops planned - Mount Vernon, Fords Theater, Smithsonian, Arlington, National Archives. Abby is coming too which is great because other than Florida to visit grandma and a couple times to Boston when she was too young to remember, she hasn't spent much time in the east. She gets to lay a wreath at the Tomb of the Unknown Soldier!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Holt on Mon, Jan 16, 2017 at 13:56:06 from 71.37.76.19

Way cool - even with trump

From RileyCook on Mon, Jan 16, 2017 at 15:01:30 from 73.3.122.191

Sounds like a really great trip. My wife and I loved Mount Vernon and of course the National Mall (Smithsonian)! DC is amazing.

From Rob Murphy on Mon, Jan 16, 2017 at 15:13:54 from 24.10.247.181

My best tour of DC was in 1997 when I ran the Marine Corps Marathon Riley. I highly recommend it. Finishes right at the base of the Iwo Jima Memorial in Arlington. I sometimes feel like crying at the end of a marathon but that time especially! Finishing the race was the first time I had seen it in person and I had no idea how big it was. Really inspiring!

From Rob Murphy on Mon, Jan 16, 2017 at 15:14:44 from 24.10.247.181

Jeez...that was 20 years ago. I'm old!

From allie on Mon, Jan 16, 2017 at 15:43:01 from 71.56.28.146

wow, lots of cool stops indeed -- what an opportunity for your students, and abby!

have fun and be safe out there.

From Fritz on Mon, Jan 16, 2017 at 17:07:15 from 24.2.77.1

Cool. Should be a memorable experience nonetheless. #hope

From jtshad on Tue, Jan 17, 2017 at 07:01:16 from 141.221.191.225

Have a safe trip. Melancholy that we are not coming with you. Have fun and enjoy DC.

From JTB on Tue, Jan 17, 2017 at 10:56:31 from 199.96.119.70

Have a safe trip, Rob. That will be a very memorable experience for the students.

From Jason D on Tue, Jan 17, 2017 at 20:05:59 from 24.127.111.174

That will be a great experience, whatever the students' political stances and the current political situation. I have sadly only been in the airport, but my grandparents met there.

Safe travels.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off day. Worked half a day then to Denver and On to DC. 5 hours sleep now off to Mount Vernon.

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

Nope.

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

Nada.

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 around Silver Spring Maryland after the inauguration. My first run in the state of Maryland.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Jan 20, 2017 at 19:28:38 from 96.33.87.148

How was Maryland?

From jtshad on Tue, Jan 24, 2017 at 08:41:33 from 141.221.191.225

Justin was texting with Abby about the experience. Would love to chat when you get a chance.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Taking my students to the Air and Space Museum and the American History Museum today.

I'm honored to be part of the only profession singled out by President Trump for abuse yesterday..."flush with cash and deprived of all knowledge"...I will soldier on though.

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

I don't run anymore. Posting will be sporadic.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Tue, Jan 24, 2017 at 08:28:35 from 66.87.123.16

Aw, man! First the Fat Boys break up and now this! There's nothing to believe in!

Come on, keep plugging away!

From steve ash on Tue, Jan 24, 2017 at 12:44:51 from 67.2.208.53

Rob, I love your blog man. I started reading the "Atlantic" on a regular basis because of it.. I'm going to jump back on again. Maybe others will follow who knows:)

From Jon on Tue, Jan 24, 2017 at 15:48:37 from 96.33.87.148

Why aren't you running anymore? You were as recent as last week. Injury or choice?

From Jason D on Tue, Jan 24, 2017 at 16:09:42 from 24.127.111.174

Best wishes, Rob. If there's anything I can do shoot me a message. Your non-running posts are as valuable or more than your running ones.

From Bret on Wed, Jan 25, 2017 at 14:48:39 from 216.234.133.229

Once a runner....

you know you will be back.

From Vis on Wed, Jan 25, 2017 at 17:00:56 from 199.201.102.37

Seriously? I'm bummed. I come here for encouragement and wisdom and any other worthy note you might post. I hope things find an upswing.

From Wesley Hunt on Wed, Jan 25, 2017 at 19:10:05 from 70.215.130.18

"A healthy runner your age should be running 70 miles a week to be competitive."

Reading your blog, heeding your advice, and following your example is a big part of the reason I pushed beyond my limits and became a focused and disciplined runner.

I pray you are healthy and I'' here to help in any way possible.

From Holt on Thu, Jan 26, 2017 at 07:12:05 from 204.113.54.110

k - you trolled everyone! To quote everyone's fav. (letsrun) I give you a 3/10 because you got some people to bite... now it's time to break out of the winter funk and get back to being Rob!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Today I managed a short run after work. Mostly around the block a few times.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 miles of easy running around the school. I followed this up with some weights/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
4.000.000.000.004.00

2 miles up the Grandeur Peak Trail from Church Fork and back. Deep snow. Used my spikes and poles.  Took about 1:15.

Saw a moose and wished her luck in her search for food.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLTC Winter 5k (3.11 Miles) 00:19:06, Place overall: 17, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.110.006.61

I ran the SLTC Winter 5k for the 12th time I think. Racing this year really put me in a reflective mood this morning as I'm at a crossroads in my running and this race has been such a constant for me over the years. I love everything about the winter series races and I'm certain that if I ever retire from hard training and racing, I'll still do these races. I love seeing the hard core runners who stick with it year after year like Fritz, Sasha, Michelle Simonaitis, Michael Laputka, and Bill Cobler. These people remind me so much of myself not just in the way they approach the sport, but also because I sense that it means the same thing to them as it does to me. Kindred spirits I guess.

I love the starting time - 10 am. Gives me time to sleep in a little bit on a Saturday morning, have my normal coffee and breakfast, and still make it out to the Great Salt Lake without any problem. I love the drive out there as well. Heading west on I-80 brings out that roaming urge that is so strong in me that I would indulge more if I didn't have responsibilities.  Usually I listen to Social Distortion's Live at the Roxy on the way out because it gets me pumped. Today I went with Ryan Bingham's Mescalito which may explain my slow time. I love the coffee, the Great Harvest bread and honey, the atmosphere at Saltair, and the conversation.

I didn't have to right to expect much out of this race with my scant mileage this month and bum knee and I was able to deliver on those low expectations. I ran 19:06 with splits of 6:14, 6:12, 5:58, 42. I felt pretty good aerobically but my legs didn't have a whole lot of pop or turnover. Not surprising. I did race fairly hard though and enjoyed the competition. A few years ago I thought that I would lose my enthusiasm for racing once my times began to slow due to age but I'm finding that isn't the case. I believe that's the bad kind of pride and I'm thrilled to find out I don't suffer from it. 

The true runner is a very fortunate person. He has found something in him that is just perfect - George Sheehan

That's about it. I'll miss the 10k in a couple weeks because I'll be running the 12 hour version of Jared Campbell's Running Up For Air on Grandeur Peak that day. THAT will be a challenge!

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, Jan 28, 2017 at 15:26:30 from 71.56.28.146

nice -- i'm glad you could get out there to race today. i agree, the winter series is always a winner, for all the reasons you stated (in particular the GH bread and the fun eeriness of saltair). i was actually thinking about it on my run today, reminiscing about all of the fun years there, and in disbelief that this is our third year away from utah. also, that's where james and i first met, so i'll always have a soft spot for that smelly salty marshy road along the receding lake line.

i'm not familiar with either of your musical choices -- i'll have to check them out. happy weekend. :)

From Rob Murphy on Sat, Jan 28, 2017 at 16:32:53 from 24.10.247.181

I didn't know that you guys met there. This year was the 40th annual I think so it dates back to the 1st running boom of the 70s. Great tradition.

From allie on Sat, Jan 28, 2017 at 17:00:43 from 71.56.28.146

yep. we met at the '09 10k, via FRB!

From Fritz on Sat, Jan 28, 2017 at 17:30:37 from 24.2.77.1

Rob, good to see out there today. I can't wait to hear how your 12 hours of Grandeur goes. Maybe I will drop by after the 10K to view the carnage. As for the series, I keep wondering, where are the up and coming 20 to 30 year olds? We must be an intimidating crowd.

Allie, I could be wrong but I think my mom drove me and James to the race that day, or maybe it was another one around that time. Because of this I think my mom deserves .0001% of the credit for the two of you getting together :) Nice long run today!

Just realized I used the word "carnage". Too much news and Trump lately.

From Bret on Sat, Jan 28, 2017 at 20:32:38 from 99.1.220.106

Nice racing Rob. Stalwarts like you and those you identified are the backbone of the sport and local races. I can remember my father and his peers at the local 5ks year-in and year-out.

Good luck to you in the 12 hour race. I guess that explains what you were doing over the last few weeks of training runs up that mountain!

From RileyCook on Sun, Jan 29, 2017 at 08:35:19 from 73.3.122.191

Nice race Rob, it's good to see you still getting out there and mixing it up in races.

From jtshad on Sun, Jan 29, 2017 at 15:49:54 from 173.198.176.201

Nice race, Rob. Holding a good pace for us other old guys to look at and use as motivation.

From Jon on Sun, Jan 29, 2017 at 19:17:03 from 96.33.87.148

+1

From fiddy on Tue, Jan 31, 2017 at 09:01:34 from 170.140.243.140

Fritz, that was 2010.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Grandeur Peak run with Abby. Best run in 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
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
4.250.000.000.004.25

4.25 on the treadmill - most of it at the max 15% incline so it was pretty hard running at 5 to 6 mph. Some power walking mixed in. Jeez I feel like such a dork typing this!

Weights after.

After the Running Up For Air on Feb. 11, I have to do some serious thinking about the path forward as far as running goes. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Feb 01, 2017 at 17:57:03 from 96.33.87.148

What will be the serious options considered?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

4.25 miles on the elipticle. 1 mile on the stairmaster. 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
8.000.000.000.008.00

8 miles on the treadmill. Some at the max 15% incline.

Abby and I are listening to The Road in the car to and from school this week. Might continue to raid the Alta High audio book cabinet for the rest of the year. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, Feb 04, 2017 at 15:23:20 from 96.33.87.148

How are you enjoying the audio book? I enjoyed that one, though it's a bit of a downer.

From fiddy on Sat, Feb 04, 2017 at 16:23:22 from 71.56.28.146

As in Cormac McCarthy? Sheesh.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

So...

1.25 miles on the treadmill at 7 mph.

30 minutes on the stairmaster - intervals

1.25 miles on the elipticee 

I sweated a lot.

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

9.25 miles around Sugar House Park at 7:35 pace - fast these days. I was motivated by a bunch of University of Utah ROTC cadets doing a 12 mile road march in the opposite direction. Brought back some great old memories to the point where I was almost getting misty eyed.

Might have to do something else this afternoon. It's sunny and warmish with zero air polution for the first time in forever. Great for me general disposition.

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

AM: Church Fork to the Summit of Grandeur Peak. If every day was like today we wouldn't need a Running Up For Air. Absolutely beautiful.

3 miles up in 1:02 (2,560 foot gain)

3 miles down in 35:18

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Feb 06, 2017 at 11:41:10 from 216.234.133.229

So if you are doing 12 hours of running - we will expect at least 48 miles or more on Saturday?

From Rob Murphy on Mon, Feb 06, 2017 at 12:28:42 from 163.248.33.220

I'm thinking I'll run a lap, eat a lot, nap some, and maybe just complete two laps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I rolled my ankle on my run yesterday and when I woke up this morning it was swollen and hard to walk. It got better throughout the day though.

I did 4 eliptickle miles and lifted some.

Jazz are playing the Atlanta Hawks now in Atlanta. The arena looks empty. I guess the city is in a funk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Tue, Feb 07, 2017 at 13:52:03 from 71.56.28.146

that would be correct. everyone was expecting a day off for a party and parade. atlanta sports heartache -- it's a thing.

sorry about the ankle roll. elip teckL on...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles. Ankle/achilles hurt. Not much going well running wise.

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

Busy night... Got home from work and chainged into hard-core winter trail running gear, ran from Church Fork up to Grandeur Peak and back, then met Ann and the kids plus Brandon and Ian from my team and Jared Campbell to shovel out the aid station for Saturday at the Church Fork picnic area. Then Andy's Junior Jazz game.

Looking forward to Saturday but questioning my fitness.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Feb 09, 2017 at 07:03:18 from 141.221.191.225

Good luck this weekend.

From allie on Thu, Feb 09, 2017 at 10:13:06 from 71.56.28.146

good news that your ankle is runnable. your post-work activities sound like a full day's worth of time.

gosh i love junior jazz!

From Jason D on Thu, Feb 09, 2017 at 10:40:08 from 24.127.111.174

Good luck this weekend. Be careful and have fun.

From Jon on Thu, Feb 09, 2017 at 15:37:26 from 96.33.87.148

Good luck and enjoy it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Some hard elipticle action with some intervals.

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.

Running Up For Air tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Running Up For Air (24 Miles) 08:13:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.0012.000.0024.00

Don't really know how to write up this race report because it was so much different than anything I've ever done running-wise.

I signed up for the 12 hour option a couple months ago before my running went to heck and I began running 100 mile months. Probably should have chose the 6 hour option. I had a sort of goal to do 5 laps (each lap is a run up to the top of Grandeur Peak from the Church Fork Trailhead in the snow. There's a 2,500 foot elevation gain up to the summit at 8,299 feet. There's a couple cold creeks you have to jump filled with pirhanas. I ran the first couple laps in 1:40ish but slowed to 2:11 on the 4th lap. Since I had 3:45 to complete another lap, I could have done it but I decided to live to fight another day and the 4th summit was really hard. I don't want to have to take a week or so off of running. As it is, my legs are pretty trashed and I has this wierd pain in the bones of both feet.

Cool to see Cody Draper and chat quite a bit. I pulled the plug before he lapped me as he came in from his 5th lap 7 minutes after I finished my 4th. He's better at this than me. I was one of the stronger older guys though.

Such a cool event and lots of camaradarie put on by Jared Campbell. The aid tent at the bottom was the best - so much fun I had a hard time leaving it. The one at the top was cool but, obviously, less well stocked. On my 3rd summit all they had at the top was water and whisky which I don't reccomend as an aid station beverage. On my 4th summit they had added some gatorade, coca-cola (I slugged a whole can), and beer. 

Before today I had never had a Red Bull but today I had three and a half. I was afraid I might have a heart attack on the trail.

I will do this again next year and complete 5 laps. I will actually train.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Sat, Feb 11, 2017 at 19:44:25 from 24.2.77.1

Nice job Rob! Sounds like a painfully nice way to spend a Saturday. Probably the first time ever that whiskey and piranhas were mentioned in the same race report.

From Rob Murphy on Sat, Feb 11, 2017 at 19:59:19 from 24.10.247.181

The whisky was true.

From Bret on Sat, Feb 11, 2017 at 20:34:20 from 107.77.68.35

Sounds like a really cool event Rob. Good job on being wise with your decision not to do another lap. Congrats!

From Vis on Sat, Feb 11, 2017 at 20:51:09 from 199.201.102.37

Cool stuff, Rob. When a person decides to enjoy an event instead of push the limits, he or she often enjoys the camaraderie more. At our xc aid station for the stg marathon, I noticed the 4:30-5:30 people look like they're having the most fun.

From allie on Sun, Feb 12, 2017 at 14:50:48 from 71.56.28.146

3.5 red bulls and pirhanas...lol

this sounds like a cool event. 4 summits and descents of grandeur in a day sounds like a very successful and tiring day of running.

From Tom K on Sun, Feb 12, 2017 at 15:26:09 from 66.87.123.225

TRY-THE-RED-BULL-ITS-GREAT!!! Man, that's a lot of climbing! Great work, Rob.

From Jon on Sun, Feb 12, 2017 at 17:50:56 from 96.33.87.148

Impressive. Glad you enjoyed it and avoided the piranhas. And cool you've got the resolution to return and improve next year.

From JTB on Mon, Feb 13, 2017 at 12:08:23 from 199.96.119.70

Great work Rob. Would love to join next year...if I am feeling up to it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

2.5 mile walk. Stopped off for coffee at 15th and 15th. Beautiful day. Legs sore.

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

Just said no to running again. I did, however, get to sit at work until 8 pm (still sitting) doing parent-teacher conferences.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, Feb 20, 2017 at 07:22:26 from 104.129.204.81

How do parent teacher conferences work for high schoolers, where you teach multiple classes rather than elementary, where one teacher has the same kids all day? Do you just sit in a room and let any parents come visit?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I was going to squeeze in a little run after my 3rd period class and before parent-teacher conferences but ended up having to write a couple letters of reccomendation. Maybe I'll try to squeeze in a little run around 8 pm when I get home. 

Feeling pretty good but still a little sore. I've got a 4 day weekend so I'm hoping to get some quality runs in.

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: 100 push-ups, 100 sit-ups

PM: Started out running but decided against it. Went back home and waited for Ann to get home from work and walked 3 miles around the neighborhood with her.

Four day weekend coming up. Goals.

1. Read The Heart of Everything That Is about Chief Red Cloud.

2. Complete one double Grandeur Peak run.

3. Run the Jeremy Ranch Road.

4. Go skiing once.

5. Make it to Green River so I can have a Ray's Tavern cheesburger.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 treadmill miles.

Abbreviated weight workout

Hot tub

"The FRB is dead" I keep reading. For me it's more about whether this is still a good place to keep track of my workouts. I think it is so I'll keep blogging here as long as running remains important to me. So pretty much forever.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From fiddy on Thu, Feb 16, 2017 at 16:24:10 from 170.140.243.140

What is dead can never die!

From Holt on Thu, Feb 16, 2017 at 17:01:50 from 71.37.86.68

Ha ha James!

It's a Bumma to lose the great community we once had. It helped me become a once decent runner, but even more importantly get know a lot of awesome people and go on some amazing adventures.

However, a lot of us are still around doing are thing and making the frb a cool place to post and follow running.

From Eugene on Thu, Feb 16, 2017 at 17:06:06 from 130.160.194.4

Death is just an opinion. I like to think the blog will have life on it as long as it has people who love running, whether they started their blogs in 2005 or 2015.

From Rob Murphy on Thu, Feb 16, 2017 at 18:25:37 from 24.10.247.181

I clicked on your name Eugene and there was no blog to read.

From Eugene on Thu, Feb 16, 2017 at 19:53:58 from 130.160.194.7

Huh, it doesn't show my blog to be private..

From jtshad on Fri, Feb 17, 2017 at 15:09:02 from 173.198.176.201

The life of the FRB has changed many times over the years I have been here. Different crowd now...not dead just different and still providing the same opportunity...a chance to share a passion for running.

Lots of other sites..sexier maybe but not as support from others oriented.

From allie on Fri, Feb 17, 2017 at 15:31:31 from 71.56.28.146

agree -- maybe a bit quieter, but never dead! it's great tool. there is *so much* information on FRB -- so many threads packed with knowledge about running and life (also a lot of nonsense, but it's funny).

and rob, your quantcast is still above 200, so you're single-handedly keeping this place buzzing. good thing you are here pretty much forever.

From Jon on Mon, Feb 20, 2017 at 07:26:54 from 104.129.204.81

Not dead. Traffic is way down, and general commenting (especially the Discussion Forum). But still has a dedicated core, plus a lot of others.

Eva, my feelings have been that the average age might be pretty young now, as Holt, Rob, etc have led to a lot of high schoolers using it. Maybe just my misguided observations.

I still enjoy it, though I am running less (almost none- my Mileage board obsession is dead) and don't spend as much time following and socializing as I did 8 years ago. But it's still a positive in my life and I don't plan on that changing.

From JTB on Mon, Feb 20, 2017 at 13:11:21 from 199.96.119.70

I'll keep logging on mine as well, for the same reasons...it is a great place to log and track. I doubt anyone reads mine, but that doesn't matter because it is just for me at this point. More of a journal I guess. We should get out for a run sometime, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles up and down Grandeur with Abby and Aimee and Roo Dog.

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

4+ laps around Liberty Park.

6 striders. It's been a while since I did any striders or worked on any speed development and it showed.

1 more lap around Liberty Park.

PM: Walked to the gym. Lifted weights and did a million sit-ups. Walked to Whole Foods, got a cup of coffee and read a book, walked home via Sugar House Park.

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

Easy run around the park. Some jump roping after.

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

8.5 miles on the groomed XC ski trails at Round Valley. Way better running than I expected. I did 5 x 1 minute hard uphill efforts at the end with a jog back down. Grabbed a solo breakfast at Squatters in Park City. Got home and took the kids skiing. They are skiing now while I'm sitting in the Peruvian reading and listening to banter of people from all over the world on vacation. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Feb 20, 2017 at 13:42:02 from 216.234.133.229

Sounds like a great day!

From Tom K on Mon, Feb 20, 2017 at 18:10:20 from 66.87.123.167

So how did you do with your weekend goals? Even though I am unfamiliar with some of the regional references, I think you had a good list.

From Donald Davis on Tue, Feb 21, 2017 at 19:39:50 from 192.225.188.37

Completely unrelated to your run, but I love Squatters. Oh, and nice run haha.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day. Lots of my body parts are sore and achy.

This is the best thing I've read on Donald Trump

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Feb 22, 2017 at 09:30:30 from 166.137.248.121

Brilliant

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Decent treadmill run in the afternoon. Would have run more but other responsibilities encroached on my time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, Feb 23, 2017 at 14:56:56 from 107.77.104.117

Have you read this one?

https://www.outsideonline.com/2156936/you-can-never-escape-runners-guilt?utm_content=buffer758d1&utm_medium=social&utm_source=twitter&utm_campaign=tweet

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: 100 push-ups, 100 sit-ups

PM: 7 miles at a pedestrian 8 minute pace around the general vicinity of Alta 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
0.000.000.000.000.00

No run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLTC Winter 15k (9.32 Miles) 00:59:43
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.009.320.0011.32

AM: 1 easy mile around the block a couple times. Heading out to the Winter Series 15k now. Should be fun. I will race with no watch, go out at a sensible pace, and see how many people I can catch on the way back. Will try to break 1 hour.

Race - It went ok. 29:55 at the turn-around and I finished in 59:43 with a headwind on the way back. Caught one person - Bill Cobler - at mile 7 so I finished 1-1 vs. Bill in the Winter Series races this year. I ran the race as a hard workout. Noticed that aerobically I felt great but the legs aren't used to fast turnover for that length of time. Probably from all the mountain trail miles I've been logging lately.

Going to eat some cheesy, eggg, potato stuff now that Ann is making and then go to the gym and hot tub some.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Fritz on Sat, Feb 25, 2017 at 08:27:54 from 24.2.77.1

Have a good race! Wish I could be there but my hamstring still isn't happy.

From jtshad on Sat, Feb 25, 2017 at 15:42:10 from 173.198.176.201

Great race. Nice time and good job catching Bill! Have a great weekend.

From Tom K on Sat, Feb 25, 2017 at 15:54:06 from 66.87.122.71

That's a great race! Congratulations. Hot tub!

From Jason D on Sat, Feb 25, 2017 at 18:41:55 from 24.127.111.174

Negative split with a headwind. Not bad! Good race.

From Derunzo on Sat, Feb 25, 2017 at 19:43:56 from 174.199.16.249

You're a fast old codger :)

From Mike M on Sun, Feb 26, 2017 at 07:41:04 from 70.126.45.251

Excellent race, nice negative split.

From Bret on Sun, Feb 26, 2017 at 13:51:05 from 99.1.220.106

Nice time Rob - impressive given the volume of training you are doing now compared to a few years ago.

From allie on Sun, Feb 26, 2017 at 17:41:32 from 71.56.28.146

race --> cheesy eggs --> hot tub

doing it right

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Sunday morning run up Grandeur Peak and it really was grand. Difficult, especially up at the top, with lots of very deep snow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sun, Feb 26, 2017 at 12:53:38 from 24.10.247.181

It was actually fun today. If I had slipped it wouldn't have hurt because the snow was so soft and deep. I wear these things that slip over your shoes called micro spikes which give you really good traction and I also use trekking poles for balance.

From JTB on Mon, Feb 27, 2017 at 10:15:26 from 199.96.119.70

Rob, did you go up the West face or did you go from Millcreek? I was considering heading up there this week one morning.

From Jon on Mon, Feb 27, 2017 at 18:48:51 from 96.33.87.148

Interestingly enough, even though I lived in the Rocky Mountains until age 32, I never owned a pair of microspikes till I moved to South Carolina. Bought them for the Mt Mitchell Challenge.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off. 

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

AM: Push-ups, sit-ups, planks, other assorted core stuff.

PM: 2 mile jog around the neighborhood. That's it.

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

AM: 2 mile walk/jog around suburban Sandy, UT

PM: I ended up running a todal of 6.5 miles today divided up over three runs. So, a triple!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eugene on Wed, Mar 01, 2017 at 18:59:02 from 130.160.194.6

Cam Levins over here!

From steve ash on Wed, Mar 01, 2017 at 20:45:35 from 67.2.93.37

Had to break the morning run into two today also. Shuttle driver for the family this morning you could say..

From allie on Thu, Mar 02, 2017 at 09:12:21 from 71.56.28.146

triple dippin' like pat riley

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Gully longer run! Snow, mud, warm - no shirt. Great run.

Tacked on some weights/core with the team after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Thu, Mar 02, 2017 at 17:35:15 from 24.10.247.181

You need to stock up on Vitamin D whenever possible!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 125 push-ups, 125 sit-ups, lots of jumping jacks. Engaged in some positive thinking.

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

It's time to face the music with regards to my right knee. No more running until I can do it pain free. So for the next ? weeks I'll be eliptickling, swimming, and walking. In fact, I swung by Big 5 this morning and picked up a new pair of goggles.

AM: 4.25 miles on the thingy, 12 laps in the pool alternating strokes, hot tub. Going to have to ramp up gradually with the swimming.

PM: 3.25 mile walk.

The two books I'm most excited about teading this summer (not released yet)

Coach Wooden and Me by Kareem Abdul-Jabbar

Peak Performance by Brad Stulberg and Steve Magness

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, Mar 04, 2017 at 11:51:15 from 96.33.87.148

Bummer. Sounds like you're being wise, though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Sunday morning at the gym...

4.25 eliptycling - Threw in some quarter mile hard efforts at "level 14" which is the hardest level of eliptial achievement.

2 miles stair mastering.

PM: 500 meters in the pool.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob on Sun, Mar 05, 2017 at 09:29:01 from 144.49.132.22

I think the next level is getting yourself an EliptiGo.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. Lots of working. After school meetings until 8 pm. Too tired after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, Mar 07, 2017 at 12:13:58 from 216.234.133.229

The struggle is real.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: 2 mile walk around Sandy.

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 mile walk to clear my head and keep from developing a gut.

PM: 5.5 miles stair master. Weights/core.

PPM: 2 mile walk around the McDonalds Loop whilst the team was circling it. I'm giving myself credit for a mile of running for my 4 miles of walking 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
5.000.000.000.005.00

PM: Stationary bike. 15 miles in 44:50.

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

Not much really...ran up and down the stadium steps 10 times at lunch then jogged a couple miles around the hotel when we got down to Bryce in the evening.

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

10 miles of trail running in Bryce Canyon. Rum Trail, Navajo Loop.

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

Top all-time run today. I ran the Fairyland Loop from Sunrise Point to Fairyland Point in Bryce Canyon NP. 5.8 miles each way. The Fairyland Point parking lot is closed with lots of snow so no one was coming the other direction. Only passed 2 people on the way out so I felt like I had an entire national park to myself. Once I got to Fairyland I sat for a few minutes, ate a cliff bar and drank some water and did some contemplating. Then I headed back. 

Really nice to get away for a couple days. Track season starts this week and I will only have one day/week off between now and mid-May with just a couple exceptions and on those Saturday's I'll have practice.

I put some pictures on my twitter. @murphy_rob

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Mar 13, 2017 at 07:30:16 from 141.221.191.225

Nice getaway and great run. Have a good season!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day. Pretty sore.

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

4 miles and some weight lifting. Pretty hard lifting as a matter of 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
0.000.000.000.000.00

AM: 2 mile walk around Sandy during first period.

PM: Another 2 mile walk to clear the head.

I thought a lot about the passing of Ed Whitlock. Every now and then someone will die and I'll think "there goes another person I wish I had met" and that is certainly true of Ed Whitlock. Just knowing he was out there running his 2:50 marathons in his 70s and circling his cemetary every day was an inspiration to me.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Mar 15, 2017 at 12:04:24 from 216.234.133.229

I thought a good bit about him too. Evidently he was all about the competition, but found the training drudgery - but a necessary means to his ends. Surprised to learn he never saw a doctor for anything since age 40. May have found his cancer if he had...but maybe he really did not care?

From Rob Murphy on Wed, Mar 15, 2017 at 14:08:45 from 163.248.33.220

Good points Bret. I remember reading interviews with him a few months ago and he certainly didn't sound like a guy nearing the end. I haven't read any details about the cancer, when it was diagnosed etc.

From Jon on Wed, Mar 15, 2017 at 19:05:37 from 96.33.87.148

He was inspirational.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

I'm struggling with consistency. Work, coaching, family stuff, and fatigue are working against me. 

I'd love to do more trails but that sort of running is so time consuming.

Managed 7.25 miles on the treadmill. Averaged 7:20. Then swam a few laps.

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
4.250.000.000.004.25

PM: 4.25 miles circling the neighborhood after work. I was, like Bob Seger, strung out from the road.

Track meet tomorrow.

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

3 miles between track meet events.

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: 2 mile walk. Beautiful morning. I would have liked to have done more.

PM: 2.25 mile walk to the gym and back. Weight lifting and core at the halfway point.

22 endurance "superfoods" according to Matt Fitzgerald. In alphabetical order. 

almonds, bananas, beets, black beans, brown rice, cherries, coffee, corn, eggs, garlic, olive oil, peanut butter, potatoes, red wine, salmon, spinach, sweet potatoes, tea, teff (don't know what that is!), tomatoes, tuna, yogurt.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Mon, Mar 20, 2017 at 19:26:45 from 68.56.185.92

I love this list. Teff is a grain popular among African runners (and now American runners). I'd like to see quinoa on there.

From Jon on Sat, Mar 25, 2017 at 14:12:03 from 96.33.87.148

I just listened to an interview with Matt talking about his first 50 miler and how it compares to road marathons. Fun to hear his perspective. He was sufficiently humbled by the race.

From Rob Murphy on Sat, Mar 25, 2017 at 15:46:23 from 24.10.247.181

Occasionally I differ with him but there is no one out there besides Matt who writes consistently useful stuff for the serious endurance athlete.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

4.25 miles elipticaling, 2 miles mastering the stairs. I fully intend to go on a brisk walk around the McDonalds Loop whilst my team is running at practice in 13 minutes.

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

PM: 12 hard miles on the stationary bike. Weights/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
6.500.000.000.006.50

6.5 miles consisting of 2 miles of actual running (although on the treadmill) and 4.5 miles on el eliptico.

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 of real running outside. 8:50 average.

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 Pipeline Trail. 8:40 pace. No pain in my knee while running but a little bit upon waking up this morning. I'll try not to be stupid and cross train 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
6.000.000.000.006.00

6 miles on the stair master. Joined Fritz at the end who was doing one of his epic workouts on that machine.

Strength training, core. Mostly bodyweight exercises plus leg extensions, leg curls, and dead lifts. I'm doin the leg exercises with light weight and I think they are working well for knee rehab.

I achieved a little bit of consistency this week that will pay off once I can start training seriously again.

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

6.25 muddy, slippery. miles. 4 on the Flying Dog and 2.25 on the Jeremy Ranch Road.

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

Off day. My exercise consisted of fightig with my daughter about her math grade.

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

7.25 miles onthe Pipeline Trail. Everything about this run was good. Glad I could squeeze it in after work.

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

AM: 125 push-ups, 125 sit-ups, 2 x 40, 3 count jumping jacks.

PM: Track meet in Orem. Wasn't able to squeeze a run in.

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

4.5 treadmill miles, 2 miles on the stairmaster, and some swimming.

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

8.25 miles on the Pipeline Trail. 8.14 pace - actually dipped below 8 minute pace the last couple miles. Felt good.

Ran into Jared Campbell along the way. Surprised he's not in Tennessee. Nice chat.

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

Track meet day...

PM: 2 miles around the baseball fields during Andy's game just to keep up my 30 mpw average. Knee hurt.

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 in Millcreek Canyon from Burch Hollow to Elbow Fork and back. Knee hurt. Went to the gym after and lifted fairly 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
6.250.000.000.006.25

Cross training - 5.25 stairmaster, 1 eliptacle

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

Up and down the Diamond Fork River in the Uintah National Forest - Spanish fork canyon. Beautiful run - didn't see another soul the entire way. 

I'm on a one day solo getaway. Staying at the Robber's Roost in Green River tonight ($48.00 including tax) and will have the ritual cheesburger and a Cutthroat IPA at Ray's Tavern. I'll probably head out early tomorrow morning for a long trail run somewhere near Moab. Maybe somewhere near Canyonlands NP?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Apr 04, 2017 at 17:40:59 from 96.33.87.148

Is this a spring break solo running trip?

From Rob Murphy on Tue, Apr 04, 2017 at 19:58:21 from 74.214.229.116

That's it Jon. I think I'm heading to Capitol Reef tomorrow.

From jtshad on Wed, Apr 05, 2017 at 07:13:51 from 141.221.191.225

Have a great trip and enjoy the beauty of the desert.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: Capitol Reef NP. 12 mile run up the Grand Wash to the Cassidy Arch Trail (hard, but fun) and down the Frying Pan Trail a ways before turning back. Beautiful views, uncrowded trail. Knee better.

I had a lot of time alone the last couple days so I did some thinking. A lot of it was about Gary Robbins and the Barkley. I watched the video of the scene at the gate at the end and I did not enjoy it. 

I'm going to try to put together a coherent ramble about the Barkley and why people do such events in the next 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
0.000.000.000.000.00

Off day. 2.5 mile walk around the Salt Lake cemetary.

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

Good workout...

5 laps around the wood chip at Liberty Park.

Went to the gym on the way home and did 2 miles on the stair master and some lifting. Felt strong today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Amiee on Fri, Apr 07, 2017 at 13:34:40 from 24.2.77.1

I am still waiting for your Barkley ramble by the way...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

At the gym in Sandy. 6.25 miles on the treadmill at 7:20 pace then 1 hard mile on the stair master. Got a flat tire on the way home and had to put the spare on. Been a while since I changed a flat tire. Took Andy to get a haircut when I got home.

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

5 miles on the elipcycle - hard effort with some 1/4 mile harder efforts. Intervals I guess you could call them. 

Weights/strength training.

Short swim/longer 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

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
0.000.000.000.000.00

No running.

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

No Running. Again.

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

Another day off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Apr 14, 2017 at 06:25:02 from 96.33.87.148

http://www.irunfar.com/2017/04/the-white-whale-of-tennessee-john-kellys-2017-barkley-marathons-report.html

An answer to your question the other day. If you don't read the whole thing, at least read the last two paragraphs.

From Tom K on Fri, Apr 14, 2017 at 08:18:57 from 47.206.60.114

There are some great lines in there. One of my favorites...

"A huge confidence builder in bad situations is having the experience of even worse situations to reflect on."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Zero. I have not quit running. I'm just taking some time off until my knee completely heals. Lots of improvement 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
0.000.000.000.000.00

No run. Lots of walking and sprinting back and fourth across the infield at the track meet though. So probly a little bit of running.

Welcomed Ann and Andy home from a week in Minnesota - spring break for Andy which didn't match up with my spring break.

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

I covered 4 miles of ground around Sugar House Park and ran about half of it. Walking/jogging kind of thing.

Nice Easter Sunday. Went to church, watched Andy mow the lawn, took Andy to the Bees game (AAA team for the LA Angels), took a nap, did my little run/walk thing while Ann and the kids served dinner downtown at the homeless shelter. Sitting on the porch now watching the large family across the street play there weekly whiffle ball game in there front yard.

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

Lots of push-ups and sit-ups in the morning. 2 mile walk around the cemetary in the afternoon. Andy's baseball team moved to 4-0 on the season.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Apr 18, 2017 at 09:20:14 from 141.221.191.225

Your guy Jon Kotter did great at Boston!

From Rob Murphy on Tue, Apr 18, 2017 at 13:21:50 from 163.248.33.220

It was a solid effort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four miles 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
4.250.000.000.004.25

4.25 miles at track practice. Jump roping, 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

No 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

No run. Track meet in Provo. Got home at 10:30 pm.

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

3.5 mile walk with Ann around the Avenues/Memory Grove with Ann during baseball practice.

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

7 miles on the Round Valley trails in Park City ( a long run :-)

Averaged 8:45. Very windy.

Thought about whether or not I should buy a camper van. The answer is yes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From JD on Sun, Apr 23, 2017 at 11:53:37 from 75.169.254.69

good answer!

From Steve on Mon, May 01, 2017 at 21:19:55 from 66.87.127.78

We finished Natalie's camper van today. Did our first trip in Logan Canyon

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 treadmill, swimming, hot tub. 

Almost through with To Kill a Mockingbird. I might be the only person in America that didn't read it in high school. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Mon, Apr 24, 2017 at 18:20:46 from 199.201.102.37

The 8th, 9th, and 10th time are just as good as the 1st. Happy reading.

From Rob Murphy on Mon, Apr 24, 2017 at 20:17:30 from 67.166.78.47

My daughter is on her 3rd so, yeah, quite the slacker I am.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM: 125 push-ups, 125 ab related exercises, Jumping Jacks.

PM: 4.25 miles. Neighborhood/Sugar House. Busted out an 8:05 ap.

Started reading Nike founder Phil Knight's memoir, Shoe Dog

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 treadmill miles. Pause:

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Apr 27, 2017 at 20:37:46 from 96.33.87.148

https://www.outsideonline.com/2174051/running-mountain-makes-it-feel-smaller

From Rob on Fri, Apr 28, 2017 at 14:02:23 from 69.169.138.93

Hey Rob, that was me to said Hi at the finish line Thursday Night. You were kind of busy timing so I didn't bother explaining who I was :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off day. Track 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
5.250.000.000.005.25

5.25 treadmill miles including 4 in 29:45. A small victory to dip under 7:30 pace.

Push-ups, sit-ups, and pull-ups after. Lots of them.

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

AM: 6 mile run around Kaysville with Brandon, Ian, and David after the 1600.

2 pm: Annual Davis Invitational gluttony. Enjoyed chatting with Olympian Jared Ward.

PM: Mowed the lawn. Mowed the out of town neighbors lawn. Walked 2 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
8.750.000.000.008.75

8.75 miles on the Round Valley trails in Park City. Did a workout on the outdoor gym after. Pondered.

PM: 2.5 mile walk after the huge Bucca di Beppo adoption day dinner.

Closes out a solid 108 mile April. Ha!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, May 01, 2017 at 18:55:02 from 96.33.87.148

Even I beat you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Battling a pretty bad cold. Might not run today. 

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

A leisurely 4. Beautiful night.

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 at Liberty Park. Very crowded.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Thu, May 04, 2017 at 20:08:17 from 66.87.151.193

...with homeless people.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Thwarted.

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. Warmish. Crowded with mountain bikes.

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 on the treadmill. Averaged 7:30. Swam 10 laps 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
8.250.000.000.008.25

8.25 miles ar Jeremy Ranch with Jake and Andrea. 8:03 average. Brunch at Loco Lizard after.

PM: Walked to the gym. Weights. Swim. Walked home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, May 08, 2017 at 15:20:05 from 216.234.133.229

Hey Rob - I just saw a Gatorade promo of Alta HS Soccer coach - nice piece.

When does your video come out?

From Rob Murphy on Tue, May 09, 2017 at 07:21:53 from 163.248.33.220

Once I have one of the best club cross country feeder systems in the nation that provides me with an unlimited amount of already finished product top quality runners.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM: One mile jog with Andy. Jumping jacks. He's trying to become a warrior kid!

PM: Striders at the baseball field.

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

Decent treadmill run followed by a short 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
3.000.000.000.003.00

3 miles coolinf down with the team at Skyridge HS. 

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

Zero miles of running. My excuse will be upcoming AP exam, the region track meet, and my sore knee.

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 again. I did take a nice 2 mile walk with Ann though.

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

Wonderful 6.25 on the BST from City Creek Canyon to the Davis County gate and back while Andy was at baseball practice.

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
7.250.000.000.007.25

AM: 2 mile walk.

Late AM: 7.25 miles at Liberty Park. Ran into Nate Krah so a little faster than I'm used to these days. Good to have someone to run with though.

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

AM: 2.25 mile walk around Sandy. Twas a beautiful morning along the Wasatch Front.

PM: 10 miles in 30 minutes on the stationary bike. Weights, core, 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
6.250.000.000.006.25

PM: 6.25 miles on the treadmill. Averaged 8 mph.

PPM: Long afternoon and evening...but a nice 2 mile walk when I got home.

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

AM: Rousted myself early to have Abby at orchestra rehersal at 6:30. Did about an hours worth of work at school then went to the gym for a run. 6.25 miles alternating every 1/4 mile between 8.5 mph at 1% grade and 6.2 mph at 7% grade.

Then I went back to school, had a couple hard boiled eggs and a banana and read Kareem Abdul-Jabbar's new book, Coach Wooden and Me.

 PM: 2 mile walk. 100 push-ups, 100 sit-ups.

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

6.25 miles on trails parallel to the City Creek Canyon road.

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

AM: 7.25 on the treadmill. 8.4 mph.

Bad news yesterday. My pooch has cancer and has 2 months to live at the most. Sadness!

PM: Melancholy 2 mile walk around the neighborhood with Summit.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, May 19, 2017 at 09:58:27 from 99.1.220.106

Sorry to hear that Rob. Summit is such a sweet and playful dog.

From Vis on Fri, May 19, 2017 at 10:04:10 from 174.208.52.92

Sorry, Rob.

From allie on Fri, May 19, 2017 at 15:16:24 from 71.56.28.146

:( :(

From Steve on Tue, May 23, 2017 at 08:53:31 from 66.87.152.197

Not Summit! Sorry

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

AM: 4 laps around Liberty Park plus a little extra before Andy's game. The Zombies defeated the Giants 7-5 to finish the season 9-2 in first place. Playoffs start this week - single elimination with the Zombies getting a first round bye.

PM: 2 mile walk with Ann. Summit's tumors are shrinking quite a bit with the prednisone the vet gave him. Not a cure but should help his quality of life for a few weeks she said.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, May 21, 2017 at 07:34:21 from 71.56.28.146

that's awesome, go zombies!

really sorry about your pup.

From Rob Murphy on Sun, May 21, 2017 at 11:37:40 from 67.166.78.47

Thanks Allie. A real bummer about Summit. In the meantime, he seems to be doing ok.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3 rainy, muddy miles on the Pipeline Trail. 8:35 average.Just what the doctor ordered.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Holt on Mon, May 22, 2017 at 16:22:31 from 204.113.54.110

Missed you at State track. Bumped into Kramer and talked a little; sounds like things are going well for him.

So sorry to hear about your dog. When our first dog passed of a tumor it was one of the toughest times in my life.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Resting the achy knee.

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

7.5 miles in City Creek Canyon. Lots of hills. 9:03 average.

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

An easy 2 miles.

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

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

PM: 6.5 miles on City Creek Canyon trails. 8:38 average.

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

8.5 miles on the treadmill. 8.4 mph average. Hot tubbed the knee after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, May 27, 2017 at 08:30:16 from 96.33.87.148

Did the rest of the body get hot tubbed, as well? I'm picturing you with just a knee hanging down.

From Rob Murphy on Sat, May 27, 2017 at 13:33:03 from 67.166.78.47

No, entire body hot tub but I feel like most of my body is the body of a 30 year old but my right knee is that of a 90 year old.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 rolling miles on the Round Valley trails. 8:15 average.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Steve on Sat, May 27, 2017 at 13:52:10 from 66.87.68.123

That's a good pace on trails.

From Rob Murphy on Sat, May 27, 2017 at 15:07:41 from 67.166.78.47

It's flying! I was like greased lightning out there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Early AM: Hard up and down Grandeur Peak. Reached the summit at 7 am and enjoyed some quiet solitude and the incredible view. First real mountain run since March. My legs will be sore tomorrow. Potato pancakes, bacon, and strawberries when I got home.

PM: Close to 5 miles of 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
8.000.000.000.008.00

8 miles at Round Valley with Andy riding his bike. Walked around Park City after and got an ice cream.

PM: 20 lap swim at the gym. 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

AM: 2 mile walk. 100 push-ups, 100 sit-ups, 24 pull-ups and chin-ups.

I'll take the day off of running today.

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

4 miles around the neighborhood.

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

No run. Preoccupied with kid stuff.

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

Drove by Liberty Park. Stopped and ran twice around on the way to 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
6.500.000.000.006.50

6.5 miles on trails in City Creek. Tripped on a rock and broke my fall with my face. Spent most of the day at Andy's last game and the Avenues Little Leake closing festivities.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sun, Jun 04, 2017 at 19:47:35 from 67.166.78.47

Nope. We live in Sugar House but my son plays baseball in the Avenues Little League so I'm up there a lot while he's practicing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles on various trails in Millcreek Canyon.

PM: 2 mile walk. 100 push-ups, 100 abs, lots of 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
6.250.000.000.006.25

Treadmill run. Averaged 8.2 mph. Last day of students today - graduation tomorrow and a teacher work day on Wednesday then year 21 in the books.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Tue, Jun 06, 2017 at 09:25:23 from 47.206.60.114

That's a lot of years! Well done!

From Jason D on Tue, Jun 06, 2017 at 19:03:29 from 73.144.91.168

So when do you get to retire :-) ?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

9.25 miles on the Pipeline Trail. Started at 5:50 am. Great run. Off to the Alta High graduation at the Huntsman Center now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Wed, Jun 07, 2017 at 08:50:06 from 96.80.60.197

there's no better time to start a run in utah june than 5:50am, and i'm being serious. not completely dark, see the sunrise, cool air...

class of 2017? i'm soo old

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

So apparently this is National Running Day? I've seriously never heard of it. Celebrated by taking a day off of running.

Summer vacation. We Murphy's won't be going anywhere because child #1 got a job and child #2 is playing baseball and our dog needs extra attention. I believe those are called "staycations"?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Thu, Jun 08, 2017 at 12:01:25 from 172.56.38.241

I celebrated it the same way haha, we should go for a run soon!

From steve ash on Fri, Jun 09, 2017 at 19:33:03 from 67.2.220.174

I know the feeling Rob. Make the most of it.. Sounds like a good summer of running for you in the making.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles in Park City.

Huge congrats to former FRB poster Rory Linkletter for his 2nd place finish in the 10k at the NCAA track and field championships.

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 run on the Pipeline Trail. Gonna try my hand at racing tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From JTB on Fri, Jun 09, 2017 at 13:32:31 from 71.219.72.233

Rob - what race are you running tomorrow?

From Rob Murphy on Fri, Jun 09, 2017 at 15:37:59 from 67.166.78.47

Just the Park City trail 5k

Race: Park City Trail Series "5k" (3.2 Miles) 00:20:37, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.003.200.005.45

Abby and I went up to Park City this morning to run the first of the Park City Trail Series races - a 5k more or less. I've been running quite a bit on the trails up at Round Valley recently so I felt pretty comfortable with this race. 

Splits were 6:23, 6:50, 6:25, and 59 seconds for the last .2 in what turned out to be a 3.2 mile race. I was in some pretty tight competition with a group of youngsters most of the way which I really enjoyed. Often these days I end up in a No Man's Land in races which makes the race feel more like a workout by myself. The course is hilly and at 7,000 feet, so a bit of a challenge. I was able to win the masters division which is happening less and less 12 years into masters running. I think I was about 30 seconds ahead of Mark Christopherson from Park City.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Russ on Sat, Jun 10, 2017 at 12:00:11 from 208.117.96.2

Nicely done!

From steve ash on Sat, Jun 10, 2017 at 19:40:40 from 67.2.220.174

Sounds like you had a good time Rob. Congrats on 1st place Masters:)

From Tom K on Sun, Jun 11, 2017 at 06:47:58 from 71.203.24.182

1st place masters! Congratulations!

From JTB on Mon, Jun 12, 2017 at 13:36:25 from 65.130.73.152

Congrats on a good race.

From Glory in the long run on Thu, Jun 22, 2017 at 19:52:11 from 67.2.90.164

Masters running is a new category every decade. Like getting faster at races, it's exponentially harder.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I'm tired and my knee is sore so I contented myself with a liesurely four.

I'm a poet!

PM: 2 mile walk with the pooch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Mon, Jun 12, 2017 at 09:17:36 from 96.80.60.197

it's a nice poem

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

7.25 - 5 on the stair master and a little over 2 on the treadmill. Hirdish but being gentle on the knee. Lots of core, push-ups, sit-ups after.

Andy made the combined Avenues/Central City leage all-star team in baseball! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Jun 15, 2017 at 03:43:05 from 64.134.67.122

Congrats to Andy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Running like a mad man through the mud on the Pipeline Trail.

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

7.25 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
0.000.000.000.000.00

Off day. Lots of swimming and soaking at Lava Hot Springs.

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

AM: 4 miles up and down (and some exploring on the backside) of "Mount L" in Lava Springs, Idaho. Took about 1:10 to accomplish 4 miles.

PM: Drove Andy to baseball practice and was intending to run a few laps around Liberty Park while he practiced but I locked my key in the car. So, instead I ran home to get another key and ran back - 6.5 miles total on actual roads.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, Jun 17, 2017 at 06:43:33 from 96.33.87.148

Have you ever listened to Hardcore History, esp. the WW1 series? Curious for the thoughts of a history teacher.

From Rob Murphy on Sat, Jun 17, 2017 at 08:39:56 from 67.166.78.47

I have listened to Hardcore History just to check it out because people rave on it so much.I recommend them to my students. I don't spend much time listening to them though because I don't learn anything. He doesn't tell me anything I don't already know. I'm not trying to sound like a snob - it's just what I've done for a living for 21 years. Kind of like you listening to an Engineering 101 podcast designed to make engineering seem interesting to the layman.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles around Sugar House Park. 2 road runs in a row.

Followed it up with some lawn mowing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Glory in the long run on Sat, Jun 17, 2017 at 09:02:53 from 67.2.90.164

Cheers Mate. I need to get some lawn-mowing done too, but I haven't already run a 10K before doing so. Good times, keep it up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles at Alta. It's been too long! I actually managed one campground loop in the snow because I have a hard time considering it a true Alta run without at least one campground loop. It will be a few weeks yet before it is free of snow. It was great to get up there. 

Cross country workouts start tomorrow so it looks like we'll be slogging through some snow for a while on our Wednesday Alta runs! Altitude, hills, and snow! What could be better?

Disappointed that I didn't see a moose. More deer than usual at Alta. You usually see lots of deer in Little Cottonwood Canyon but not so much up at Alta. Despite the snow, summer is in full swing. The Peruvian Lodge was hosting a wedding which made me think about Jake and Andrea's last year around this time. Lots of folks mountain biking up the summer road with skis on their back to the Devil's Castle. I was the only runner I think.

Thoughts on my run...

Sometimes when I'm running, I get a thought or idea in my head that sort of rolls around in my brain the whole run. I don't think I ever achieve the same kind of clarity of thought when I'm not running. Today I was thinking about a high school friend of mine who is now the pastor of a large Baptist church in Florida. I don't know him anymore but I do follow him on twitter. Last week he wrote "Mountains don't call people, beaches don't call people, only God calls people. The rest is just you doing what you want to do". I guess I was thinking about that particular tweet because I was skipping church this morning to run in the mountains. Ann took the kids to church. I think when people use a word like "call" they are obviously speaking metaphorically to describe a strong compulsion or intense feeling. One thing I do know for certain is that when I'm in the mountains or any other wilderness setting, I feel my stress levels drop and my feeling of calm and contentment rise. I don't want to leave them. Individual experiences may vary, but I know lots of people who feel the same way. Evolutionary biologists tell us that this is nature's way of telling us that we are on to something and in the right place. I don't think my high school friend believes in evolutionary biology but it doesn't really matter does it? What some people would attribute to nature, others attribute to God. So we end up in the same place right?

- not saying everyone should skip church, but the mountains were calling me this morning!   

Dropped into the Alta Lodge after for a cup of coffee and to listen to the music on the back deck. Overheard a sad conversation between some early arriving Outdoor Retailler people about how much they are going to miss Utah and how much Denver is going to suck. It's sad when the interests of real people get crushed between the agendas of large corporations like Patagonia and the myopic politicians that inhabit our state legislature and governors office.

Happy Father's Day to all the dad's on the blog. I've got a couple great kids that I'm eternally grateful for.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Sun, Jun 18, 2017 at 15:36:57 from 174.221.132.71

Great post. Happy Father's Day to you too!

From allie on Sun, Jun 18, 2017 at 16:28:28 from 172.4.198.186

i like when you share what's rolling around your brain because it's always interesting.

i'm also disappointed that you didn't see a moose.

From JD on Sun, Jun 18, 2017 at 16:43:46 from 75.169.189.184

that's a nicely balanced perspective rolling around in your head - I really enjoyed reading this post.

nice running too

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

10 miles of rolling trails in Park City. Waited until after cross country practice in Sandy to head up there so it was hotter than is optimal. Felt pretty ok though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

12.25 miles at Alta Ski Area. 10.25 on my own at 7 am and then 2 more up and down the summer road during practice.

On the way down the canyon, I felt the strong call of fish tacos so I stopped by Lone Star. Heed the call!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Thu, Jun 22, 2017 at 13:12:36 from 172.4.198.186

ah, i love that place. forgot all about it.

From steve ash on Thu, Jun 22, 2017 at 15:29:53 from 67.2.220.174

I've always seen that place going up Ft Union on some of my runs. It looks really good.. During my bachelor days I shared a house that was really close to that location. Time to try it out I'm thinking:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 out and back on the Porter Rockwell during XC practice. 7:46 AP.

Short swim and 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
4.250.000.000.004.25

AM: 4 mile hike on the Pipeline Trail with Ann and Andy.

PM: 4.25 miles circling 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
9.250.000.000.009.25

9.25 miles on the Pipeline with Jake and Andrea. 8:10 AP.

First 50 mile week of 2017!

Big game this afternoon in Taylorsville - Salt Lake All Stars vs. Hunter/Cypress All Stars at 4:30 pm. 5100 South, 2200 West.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.400.000.000.0014.40

The whole Jeremy Ranch Road with Jake. 14.4 miles in 1:51:50. 7:46 pace. Warmish at the end and I struggled a wee bit on the way back. Soaked in the river 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

Monday. Day of Rest.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

4.25 miles eliptickling, 1 mile stair mastering. Weights and swimming.

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

AM: 9.25 miles up at Alta. 4 campground loops. 

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. 7:45 pace. Porter Rockwell out-and-back.

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

AM: 10 miles. Round Valley Trails. Got a little bit lost.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Fri, Jun 30, 2017 at 20:38:07 from 67.166.78.47

Obviously I don't keep from getting lost :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

12.75 miles at Jeremy Ranch at 7:55 pace with Kramer Morton. Actually, I drove up with Kramer and ran the first mile with him but then he ended up running 16 miles in the time it took me to run 12.75.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Jul 01, 2017 at 16:59:45 from 99.1.220.106

Solid week of mileage and training Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles of mountainous running/hiking.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Gully Long Run in 52:45/8:22 pace. It was maybe the hottest at 8 am in the gully that I can remember. A real slog. Swam a few laps after.

I'll probably race the Sandy Classic 5k tomorrow. Really focusing on the Park City Trail Series 10k this Saturday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, Jul 03, 2017 at 17:37:47 from 96.33.87.148

Yes, good luck.

Based on your current mileage, this may be my last week ahead of you on the annual mileage chart. I better enjoy it.

Race: Sandy Classic 5k (3.11 Miles) 00:18:42, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.110.005.11

Might write up a lengthy race report later. Fun to get out and race a road 5k. 5Ks are hard.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Glory in the long run on Tue, Jul 04, 2017 at 09:53:50 from 67.2.90.164

5ks are hard. And then a 10K is a different kind of hard, length rather than strength. In a 5K you push in a 10K you pull?

Nice job, your longevity and persistence credit you greatly.

From Rob Murphy on Tue, Jul 04, 2017 at 10:57:03 from 67.166.78.47

Thanks for that!

From steve ash on Wed, Jul 05, 2017 at 16:23:38 from 67.2.80.165

Congrats on the division win:) And also for helping to keep the sport alive.

From Tom K on Thu, Jul 06, 2017 at 07:00:20 from 47.206.60.114

Very fast! Congratulations on the AG win!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Alta Run: Up, 6 campground loops, down. 9:05 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, Jul 07, 2017 at 13:21:55 from 216.234.133.229

Is 6 loops your standard - what is the most mileage you have done up in that 9000+ altitude?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 miles elipticle. Swim. Baseball.

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: 2 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Pay City Trail Series "10k" (6.5 Miles) 00:45:32, Place overall: 12, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.006.500.0010.00

I wanted to write up a decent race report today so I could remember a few things but all the data is missing from my Garmin and I don't know why. I saved my run after crossing the finish line but when I push the history button on my watch it says "No history. Go Run"! 

Screw you Garmin. I'll try to go by memory...

Mile 1: 6:40 something. This is a very gradual uphill most of the way on a wide trail. I was breathing a little harder than I wanted to that early. Was in something like 9th place.

Mile 2: 7:30ish. All uphill, some of it pretty steep, with some rocky singletrack at the end. Maintained my position but felt like crap and refused to push the uphills.

Miles 3, 4: Low 7 pace for both.Switchbacks and singletrack the whole way. Rolling hills. Pretty rocky so I had to be careful on the downhills not wanting to mess up my knee. Got passed by a couple guys after the 4 mile including Mark Christopherson, a 40 something year-old ultra trail running dude from Park City that I beat a few weeks ago in the 5k. Thought I might catch him later but no dice. This is the kind of running that I don't excel at in trail races. I'm just sort of trotting along, enjoying the  scenery, not racing with much intensity but really enjoying the view.

Mile 5: 6:06. Fastest mile on the course. Only caught one guy though. Disappointed in that but happy with the split.

Mile 6: 6:50ish. I could see Christopherson but I was gased. Was hoping he'd roll an ankle or get mauled by a bear. No luck! 

Last half mile: 3:20. Decent finish. 12th overall - down from 11th in the 5k. Won the not very competative 50-54 age group.

Gulped a lot of free chocolate milk after and ran 2 miles in 18 minutes. Went to the awards ceremony and basked in the adulation of the crowd. Humbly answered a couple questions about how a human could possibly run so fast at such an advanced age. Odd after a 45:32 but it is a hard course at a high elevation and it was unusually hot today so I'm happy. Interestingly, the people who were asking were both wearing these big running backpack things. I asked them if they wore them in the race and they said they did. I suggested that with 3 water/gatorade stops over 6 plus miles that they might not be benefiitting from carrying such a large store of provisions on their backs. 

Listened to Tom Petty's "Pack Up the Plantation" live album on the way down the mountain.

No matter how old I get, the race remains one of life's most rewarding experiences. My times become slower and slower, but the experience of the race is unchanged. Each race a drama, each race a challenge, each race stretching me in one way or another, and each race telling me more about myself.

George Sheehan

 

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Sat, Jul 08, 2017 at 06:50:05 from 71.203.24.182

Go really fast!

From steve ash on Sat, Jul 08, 2017 at 13:33:23 from 67.2.35.56

Nice work Rob. Sounds like a really good time:)

From Tom K on Sat, Jul 08, 2017 at 15:31:04 from 71.203.24.182

Man, that race sounds like a blast! Congratulations on the AG win.

From Blake Bennion on Sat, Jul 08, 2017 at 15:35:01 from 108.171.135.166

Way to go!

From Bret on Sat, Jul 08, 2017 at 16:25:32 from 99.1.220.106

Nice report Rob and great effort - sounds like you enjoyed it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Treadmill run. I was feeling pretty good and had to resist the urge to do more.

Dropping the boy off at Camp Tuttle up in Big Cottonwood Canyon for the week. He's excited but I'm going to miss him.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Jul 15, 2017 at 13:00:12 from 173.198.176.201

we dropped our kids off at camp too! We then proceed to camp ourselves...sans kids. Missed them but enjoyed the time with my spouse.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

14.5 miles on the Jeremy Ranch Road. 8.15 average so keepin' it chill today :-). Didn't drop under 8 minute pace until mile 12. Things I thought about along the way...

1. Teaching stuff and how to do it better. 2. The need to re-instate a military draft in this country. 3. The Pony Express and how cool that was. 4. Why the Murphy kids aren't into reading books of any kind ever when both their parents have college degrees and read all the time. 5. The importance of hydration on long summer runs. 5. How Trump Jr. just issued his third statement clarifying his meetings with Russians and how if you have to issue 3 statements on the same subject you are either lying or have horrible communication skills. 6. How it's possible that, given the fact that the JRR run is an out-and-back, there always seems to be a headwind both ways. 7. Maybe taking a quick trip to Lake Tahoe for a few days at the end of July.

( the Jeremy Ranch Road is the old Pony Express route from 1859-1860)

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Jul 10, 2017 at 12:18:53 from 216.234.133.229

Excellent thoughts. Would have loved to have joined you in conversation on Jeremy Ranch Road. As long as you keep it chill...

From Bret on Mon, Jul 10, 2017 at 12:28:00 from 216.234.133.229

Will you be in town for Des News this year?

From Rob Murphy on Mon, Jul 10, 2017 at 12:30:37 from 67.166.78.47

Yes. Will you?

From dugco on Mon, Jul 10, 2017 at 12:35:36 from 68.35.217.251

I think I can answer #4 - well, I can provide a smart aleck comment anyway. You guys are too smart/read too much... neither my wife nor I are big readers, but both our kids have always been impressively avid readers. What we did do is read to them very often when they were about 18 months to 5 yrs old - who knows?!

From Bret on Mon, Jul 10, 2017 at 12:35:56 from 216.234.133.229

Thinking about doing the half...

From Rob Murphy on Mon, Jul 10, 2017 at 12:53:02 from 67.166.78.47

Thanks Doug. We did what you did as well. At any rate, it's too late now. Crazy how kids are these independent beings with minds of their own huh? It may have been that fancy-pants private school you brung 'em to.

Love to see you Bret. Our guest bedroom will be occupied by my mom though. There's a really convenient and fairly new Hampton Inn right up on Foothill Blvd. Also the Marriott up by the 10k start.

From dugco on Mon, Jul 10, 2017 at 13:02:49 from 68.35.217.251

Ah yes the fancy pants school did indeed offer huge cash rewards for number of books read during a week - I forgot about that ;-)

From Jon on Mon, Jul 10, 2017 at 20:53:07 from 96.33.87.148

We do we need a military draft?

From Jason D on Mon, Jul 10, 2017 at 20:53:49 from 73.144.91.168

Much to respond to here. I'm not sure how to read #2. For or against? As for 4 I think it's important for children to have enough of their parents values while rejecting enough of them to do some thinking for their own. That said, I think people should read. Sadly, I'm very educated but read about as much as the "average" American. I did thoroughly enjoy Shop Class as Soulcraft if I didn't already mention that.

In the Midwest we get headwinds in at least three directions :-) I've never been in a race and thought,"wow this tailwind is really making things easy."

From Jon on Tue, Jul 11, 2017 at 07:47:26 from 165.156.40.29

8. Why did Rob repeat number 5?

From Jon on Tue, Jul 11, 2017 at 07:48:03 from 165.156.40.29

Jason- you need to run Top of Utah half or full marathon. Leaving the canyon, you get a nice mile of strong tailwind pushing you along...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Zero. Sat in class all day at Davis High School.

Went up and talked to Corbin Talley for a while. He just accepted the head coaching job at Weber State. They won't regret it.

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

6.25 miles at Liberty Park. 6 long striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Fri, Jul 14, 2017 at 09:44:40 from 64.134.236.37

so game plan for tomorrow:

4:55, 5:00, 8:15

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

unplanned day off.

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

Afternoon run around Sugar House Park. Andy came with me on his bike. Took a break at 3 miles so he could play in the creek. Went to Zupas after so we could eat and visit Abby at work.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Draper Days 5k (3.11 Miles) 00:18:20, Place overall: 22, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.110.006.61

My summer racing season continued today with the Draper Days 5k. Since this race is always on the USATF circuit and has a long tradition, it usually brings out a lot of fast runners. I saw Brad Barton on the starting line but didn't know he'd turned 50. If I had known, I would have realized I was racing for 2nd place in my age group. Brad is the oldest person in history to break 4:20 for the mile having run a 4:17 at age 48. So, yeah...that's what it's like racing in Utah. He ran a 16:17 at 50 years old to take 4th overall. Another realm.

I'm happy with my time of 18:20. Splits were 5:58, 5:47, 6:06, .29. Not that thrilled with the mile 3 split but, in my defense, I was getting tired at that point and was feeling uncomfortable. Hard to run under those circumstances!

Age graded 15:46 if you believe in the theory that people slow down as they age.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Sat, Jul 15, 2017 at 09:36:51 from 199.201.102.37

Nice race, Rob. The circumstances of the third mile have taken down many a runner. :)

From Rob Murphy on Sat, Jul 15, 2017 at 10:21:07 from 67.166.78.47

Thanks Eva. Best of luck to you AND your mom!

From jtshad on Sat, Jul 15, 2017 at 13:00:42 from 173.198.176.201

Nice race, great time.

From Jason D on Sat, Jul 15, 2017 at 19:16:53 from 73.144.91.168

You've raced more in July than I have in the last 14 months. Good running. Looks like a strong kick, no?

From steve ash on Sun, Jul 16, 2017 at 07:42:02 from 67.2.51.114

Great race Rob and most of all good perspective on it.

From allie on Sun, Jul 16, 2017 at 15:04:31 from 155.98.132.4

i wish i could have hung with you for even 30 seconds. :0

18:20 on the nose -- you know yourself well. great racing.

From Bob on Mon, Jul 17, 2017 at 12:23:16 from 12.104.218.14

Whoa! You are one fast semi-old dude!

From Holt on Mon, Jul 17, 2017 at 15:36:01 from 71.37.81.143

Good job Rob!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: 3 mile hike in the Wasatch Mountains of Utah with Andy.

PM: 8.25  miles on the treadmill at 24 Hour Fitness.

If you're one of those people that believes the private sector does everything better than the public sector what with all their competition and accountability, how do you explain a crappy company like 24 Hour Fitness that keeps right on not going out of business? Every government owned gym or health club I've ever been too whether it was operated by Salt Lake County or the U.S. Army is far and away superior.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From emruns on Tue, Jul 18, 2017 at 10:39:30 from 67.2.214.48

I think 24 Hour gets people hooked with contracts. Then, they just charge the monthly fees whether that person uses the club or not. Customer service is not a priority, nor is upkeep on the equipment. I think there are tons of people out there obliviously paying monthly fees and not even using the gym. I stay because I love the group fitness instructors. And, they have day care, which is a must. Otherwise, I would be happy to switch to a rec center or another club. Lifetime Fitness is pretty swanky.

From Sasha Pachev on Tue, Jul 18, 2017 at 13:36:16 from 72.250.218.114

I personally wonder how a lot of companies stay in business: fast food, smoke shops, liquor industry, gambling industry, Hollywood, fitness clubs, GPS running watch manufacturers, to name a few - I never give them any money :-)

More seriously speaking, free market succeeds to the extent that the people are moral. For an illustration, think of a good running competition. We train as hard as we can, we race each other with the idea to find out who is the best, and for everyone to do their best. As a result, everybody is as fit as they can be. Now imagine a race where everybody trips and punches each other, takes short cuts, arranges with a conspirator to prevent the competition from starting, etc. Now the idea of a race is completely ruined and the true fitness declines (except maybe runners now become better boxers :-) ). So it is with the free market and the private sector. If people are not committed deep down to reaching true excellence in whatever they do, the fallout is a weak economy regardless of what rules they race under, even if it is the American-style free market.

From Glory in the long run on Thu, Aug 17, 2017 at 00:32:23 from 67.2.65.143

The free market works as people are moral and also immoral. So the smokeshops and liquor stores do good business in service to people's needs, which are sometimes moral and sometimes not.

But I agree Sasha that good business in the long run is a moral endeavor, treating people well, following laws, choosing longevity over impulse serves a company and gov't and individual well.

From jtshad on Thu, Aug 17, 2017 at 07:02:43 from 141.221.191.225

All economic systems can work on paper and have value. All economic systems break down when you put people in the equation and greed enters and character and morals are corrupted. A "me first" attitude will corrupt capitalism, socialism and communism equally.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in the lower gully. 8 minute average.

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

Elipticalaling at the gym, Swam 10 laps. Hot tub soaking.

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

12 miles up at Alta which is a pretty long Alta run.

PM: 2 mile walk. Stretching.

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

At Sugar House Park. Included the state xc course.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

9.3 miles on the Pipeline Trail early. Kept the pace easy.

Our dog Summit died today. He was diagnosed with cancer back in May and he lived a little longer than the vet said he would back then. Up until 2 days ago he was doing ok although slowing down a lot. Still chasing his ball and going for walks. But yesterday he just stopped everything and I had to carry him into the vets office. Hard with a 106 pound dog. Rough day!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Fri, Jul 21, 2017 at 13:20:43 from 199.201.102.37

Sorry, Rob.

From Bret on Fri, Jul 21, 2017 at 13:35:36 from 99.1.220.106

Sorry to hear that Rob.

From allie on Fri, Jul 21, 2017 at 15:36:07 from 71.199.20.13

:(

From jtshad on Fri, Jul 21, 2017 at 17:17:35 from 173.198.176.201

Sorry for your family's loss of a dearly loved member.

From Jon on Fri, Jul 21, 2017 at 19:33:02 from 96.33.87.148

Oh, that's sad. Sorry, Rob

From Rob Murphy on Sat, Jul 22, 2017 at 13:11:21 from 67.166.78.47

Thank you everyone.

From Jason D on Sat, Jul 22, 2017 at 20:08:04 from 73.144.91.168

I'm sorry, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest today. Big race Monday.

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 run on the roads around the neighborhood. 6.25 plus some striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Deseret News Halfer (13.1 Miles) 01:19:41, Place overall: 16, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.0013.100.0015.60

My first time running the half at this venerable Utah classic. This was only my second road half marathon in the last 3 years so I didn't know what to expect. I certainly am out of practice with down-canyon runs and my quads paid the price. Back in the day, I would have Ann drive me up a canyon on a regular basis and I'd run home. I don't ever do that anymore. 

My good friend Bret Jardine flew in from Atlanta last night to run the half so we met at the insane 4:15 am time for the bus ride up the canyon. It's part of the Desnews charm I guess. My plan was to run the first mile under 6 minutes and if that felt reasonable, keep doing it. If not, I'd back it down. The pace felt very comfortable from an aerobic standpoint but I could tell by mile 4 that my quads would be hating life the last couple miles. It went like this...

5:55, 5:48, 5:59, 5:59, 6:01, 5:54, 5:52, 6:07 (stopped to drink), 6:00, 6:20, 6:18, 6:17, 6:37, 0:35. My quads were hating life the last couple miles :-)

I proble could have run a little faster if I was a little less conservative and had a little more pain tolerance. I was the second overall master which is a big boost these days.

Shout out to former Alta HS runner Jon Kotter, winner of the marathon in 2:22.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Jul 24, 2017 at 12:25:47 from 166.137.8.30

Great seeing you and your family for a few hours Rob. You really nailed the pace on this one. Well done. Take care of those sore quads!

From Jon on Mon, Jul 24, 2017 at 12:35:44 from 165.156.40.27

Second overall masters. Impressive. Good job, Rob.

From allie on Tue, Jul 25, 2017 at 08:52:25 from 12.247.178.126

3:15 am for the marathon -- so much charm.

great racing! i hope your quads aren't too ruined today. mine will likely be broken for 1-2 weeks.

it was nice seeing you again, both in a running environment and a BEvERage (credit: Rob Murphy) environment.

From jtshad on Tue, Jul 25, 2017 at 17:02:25 from 141.221.191.225

Congrats on a strong run.

From JD on Wed, Jul 26, 2017 at 03:29:04 from 75.169.232.10

great half!

From Tom K on Wed, Jul 26, 2017 at 07:29:02 from 47.206.60.114

Congratulations on a great race! That is super early. Did you end up going to sleep @ 4 pm?

From Rob on Wed, Jul 26, 2017 at 11:12:56 from 69.169.138.93

Nice job, you still got it.

From steve ash on Wed, Jul 26, 2017 at 11:52:08 from 67.2.72.35

Very nice Rob. I agree that last stretch into Liberty Park is not easy..

From Steve on Fri, Jul 28, 2017 at 12:37:40 from 66.87.148.162

Awesome run Rob!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Post-marathon level quad soreness so no running today. Hope it will subside enough for an Alta run tomorrow morning. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Glory in the long run on Wed, Jul 26, 2017 at 14:09:09 from 67.2.65.143

Just wondering if you saw my comment here

http://jhorn.fastrunningblog.com/blog-Twice-w-Jo-in-stroller-Once-to-Zogg-39/07-11-2017.html

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Super easy 3 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
8.500.000.000.008.50

3 miles on my own thaen I joined my team for 5.5 more at Sugar House Park. Sat and watched while they did sprints on the big hill. Quads still sore from Monday.

Thought: It's stupid to label any 2 or 4 year time period "the best time of your life". Particularly if that time period falls in your late teens and early 20s. Embrace every phase of life for the challenges it offers, the fun you can have, and what it can teach you.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Jul 28, 2017 at 06:50:31 from 165.156.40.27

For someone in their teens/twenties, it's probably fair to say it's been the best time "so far" and it may be the time of least responsibility in your entire adult life. That being said, if you hit 60 and still think of high school or college as the best of your life, you missed out on a lot.

From Rob Murphy on Fri, Jul 28, 2017 at 10:23:01 from 67.166.78.47

I'd say the period I'm in now is the most exhausting so far.

From Eugene on Fri, Jul 28, 2017 at 10:45:50 from 174.208.17.51

I think people tend to remember those years so fondly(possibly as the best of their life) because of all the changes. You're living on your own, getting new friends, etc.

Personally I don't see it. I don't understand who in their right mind views being around people/ being a person who makes mistakes and ruins their lives through alcohol and drugs, getting people you barely know pregnant, etc.

Maybe grad school will fit the category you guys speak of. To live a truly great life though, the best times should be from start to finish(in my opinion).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles up Church Fork/Mt. Aire Trail early in the morning. Wanted to go a bit more but was running up against a time crunch. Life is like that.

PM: Went to the gym. Lifted weights. Swam 20 laps alternating strokes.

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

7 am at Jeremy Ranch. 15.25 miles. Averaged 8:10.

PM: Bike ride with Andy. Stopped for ice cream halfway. I got this 20 plus year old Specialized mountain bike really cheap that I just had fixed up. My butt hurts.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eugene on Sat, Jul 29, 2017 at 11:31:12 from 174.208.6.26

Drove by there yesterday. Wish I had had time to run it. Seems like a beautiful place to run.

From Rob Murphy on Sat, Jul 29, 2017 at 16:02:43 from 67.166.78.47

The Jeremy Ranch road is a little over 7 miles one way and it does indeed run through a ranch plus a bunch of national forest land.No houses, dirt the whole way, little traffic. Perfect for training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 3 mile walk with Ann in 56 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
6.750.000.000.006.75

Gully long run. Slow at first trying to rally the troops and then a fast finish.

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

10 miles at Round Valley. Hot! 8:05 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
13.000.000.000.0013.00

13 miles in 1:50 at Alta Ski Area

Splits: 10:07, 9:31, 9:34, 8:05, 7:58, 8:03, 8:57, 8:24, 8:08, 8:06, 7:47, 7:34, 7:45

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Aug 02, 2017 at 18:07:03 from 96.33.87.148

Start slow, finish fast

From Rob Murphy on Wed, Aug 02, 2017 at 18:19:24 from 67.166.78.47

Amazing how up and down a mountain will do that! The opposite of your ultimate game today. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 10 miles alternating 8 minute miles and 5:45 miles. This would have been a very good workout for me if I hadn't been riding a bike. Pacing Ian on his workout.

12 mile total bike ride including the commute to and from Sugar House Park.

PM: Waited for the mercury to hit 99 degrees then went for a 6 mile run, all on pavement. Just lovely!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From emruns on Thu, Aug 03, 2017 at 10:28:50 from 67.2.214.48

Now I'm wondering if I could do that workout. I'm pretty sure I could.

From Rob Murphy on Thu, Aug 03, 2017 at 10:43:07 from 67.166.78.47

Of course you could based on your recent half marathon time. The hills make it a little more challenging.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM: 3.5 miles at Sugar House Park. Planned on a longer run but I felt like a turd mostly due to the fact that Andy had a sleepover in the tent in our backyard with a bunch of neighbor kids and they kept me up most of the night.

Book Review: I read Peak Performance by Steve Magness and Brad Stulberg. This book has received a lot of buzz in running circles because of Magness and I know that the BYU cross country team has it as assigned reading for the summer. I gave my copy to Kramer when I finished. Lots of good insights and a good distillation of a lot of the research that is out there. My main problem with the book is that the authors are about 30, don't have kids, and haven't really lived life. I'm not saying I can't learn anything from a 30 year old with no family (both authors are genuinely bright and thoughtful people), but I do have a hard time embracing them as my "life coach". 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, Aug 04, 2017 at 09:33:53 from 49.248.228.16

Parallel lives Rob - I got the book yesterday and am nearly finished. I share your observations of it as well.

From Rob Murphy on Fri, Aug 04, 2017 at 09:34:49 from 67.166.78.47

You should definitely read it Eva. You can find it on amazon pretty cheap.

From Vis on Fri, Aug 04, 2017 at 09:45:32 from 208.88.11.228

As a teenager, I discovered new bands by searching for the favorite bands of my favorite bands. Now, we have a new generation of authors that allow the same thing for reading. I know that I'm going to find some great reading material by referencing the ideas and notes in books by guys like Stulberg and Magness, and I'll even throw Ryan Holiday's name in there.

By the way, I always love your book reviews, Rob.

Race: 5k Dash for Donation (3.11 Miles) 00:18:24, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.110.006.11

Super happy with this time - only 4 seconds slower than Draper Days on a much more hilly course. 2 plus laps around the Sugar House Park road loop. I finished second to Jake Krong who ran 16 something in his annual race. That makes 6 races for the summer of '17 with a trail 15k next weekend.

Mile warm-up, 2 mile cool down with Jake and Andrea after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, Aug 05, 2017 at 10:49:18 from 172.4.198.186

very nice.

all those alta-tude runs pay off.

From Eugene on Sat, Aug 05, 2017 at 12:34:56 from 174.223.13.189

The return of Krong!!

From Tom K on Sat, Aug 05, 2017 at 13:02:52 from 71.203.24.182

Great race! What an awesome summer of racing!

From Smooth on Thu, Aug 10, 2017 at 22:39:28 from 75.162.76.154

Congratz on the master win, again!!! You've had some tremendously successful races this summer! Way to go, Mr. Murphy! :)

From Glory in the long run on Thu, Aug 17, 2017 at 01:06:19 from 67.2.65.143

One of these days I'd love to know what "success in high school and college" really means. Could you possibly point to some old school race results? ;-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles at Alta Ski Area. 8:35 average

Run, eat, read, nap, eat, read, nap.

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

PM: 15 mile bike ride around Sugar House Park. 4:10 average pace.

Lots of push-ups, core.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Mon, Aug 07, 2017 at 17:24:46 from 67.166.78.47

Nope. Just got a bike so I figure I might as well ride it. I'm hoping it might help me in some of the hilly trail races.

From Rob Murphy on Mon, Aug 07, 2017 at 17:28:57 from 67.166.78.47

I would imagine you do know how to ride a bike. At your age you would learn in about 30 seconds.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles on the Round Valley trails in Park City. Pretty cool at 2 PM! 

8:05 average with a lot of hills.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Tue, Aug 08, 2017 at 18:10:14 from 67.2.69.53

If you ever want to do some trail running together let me know:) I have no clue how to go about it..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 8 miles at Alta. Went up the steeper Cecret Lake Trail (?) instead of the summer road.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Aug 09, 2017 at 12:40:09 from 165.156.40.24

Moose sightings?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 10 mile bike ride at Sugar House Park during practice.

PM: 5 miles around Liberty Park. I also stopped neglecting my neglected striders. 6 of them.

I went into school today and told them that this would be my last year coaching. 22 years is a long time but the main reason is that I'm not getting kids, especially girls out for cross country anymore. I'm not connecting with kids the way I used to. It's also true that coaching cross country, especially the way it's done in Utah, is becomming a full time job and I'm just running out of energy. Maybe after a 2 or 3 year break I'll feel like doing it again.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Thu, Aug 10, 2017 at 19:08:15 from 67.166.78.47

Wow. Thanks for that Eva!

From Jon on Thu, Aug 10, 2017 at 20:17:17 from 96.33.87.148

Wow, big change in your life.

How can a HS cross country coach be a full time job? I'm assuming it doesn't pay that well.

From jtshad on Sun, Aug 13, 2017 at 12:33:37 from 173.198.176.201

Sorry about the frustration for you at work as well. You have poured your heart into your work and kids in XC. Wish I could hire you for here in IF...they need new coaches. IFHS only had 18 girls show up so far...several top runners are not running due to the coaches.

You do deserve a break to keep focus on yourself at times too.

From Rob Murphy on Sun, Aug 13, 2017 at 16:55:55 from 67.166.78.47

Thanks Jeff. 18 is about twice the number I have.

From steve ash on Mon, Aug 14, 2017 at 12:18:56 from 67.2.69.53

I feel your pain Rob. My youngest son has more talent in his little finger at running than I ever did. Yet I can not get him interested in the least to give it a go. Hopefully a short break will turn things around for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles while laying out a new xc course at Crescent Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Park City Trail Series 15k (9.5 Miles) 01:08:05, Place overall: 9, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.009.500.0011.50

Good race today. Stayed up late last night and ate poorly yesterday. Felt sluggish and tired at the start but worked into it by mile 3. Loved running the downhills and switchbacks on the single track in the middle miles. Overall masters winner, a 40 year old, beat me by about 15 seconds.

So my summer racing season is over.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Sat, Aug 12, 2017 at 14:52:51 from 216.144.236.43

Mr. Murphy,

You have had a truly terrific summer racing season. You really inspire me to always try to do better.

From Bret on Mon, Aug 14, 2017 at 10:52:57 from 216.234.133.229

Nice racing Rob. Good summer of events for you, indeed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. Some walking and biking.

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

AM: 8.5 miles in the gully.

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

PM: Six miles up and down a mountain near Salt Lake 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
10.000.000.000.0010.00

10 miles at Alta Ski Area with Kramer and Tayte Pollman. 8:29 average.

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 Porter Rockwell. Road run. 7:40 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

AM: 4 miles around the neighborhood.

Went to work. Sat in meetings.

PM: Jump rope, weights, 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
10.000.000.000.0010.00

AM: 10 miles on the Pipeline Trail then some blueberry pancakes.

 

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

Hard run today. 11.5 out and back on the Flying Dog. Great run up into the aspen groves with lits of shade. Had to contend with lots of mountain bikers on the way down. Then 4.5 miles on the Jeremy Ranch Road finishing at Morman Flats. Followed it up with a swim/soak in Little Emigration Creek.

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

Off day. Played some baseball and watched some eclipse. Made my classroom spiffy for students on Wednesday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Mon, Aug 21, 2017 at 18:15:12 from 172.4.198.186

baseball, eclipse, america.

good luck with the new school year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles plus 6 striders at Liberty Park. Sluggish at first but worked into this run and finished with a general feeling of bliss.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Wed, Aug 23, 2017 at 09:23:46 from 172.4.198.186

that's a good kind of day. it teaches you to endure a crappy beginning because there's always a chance it can turn the corner. sometimes it doesn't, but you don't want to miss out on bliss.

that said, this is coming from someone who quit a run last week because i was feeling crappy.

learning and reminders -- that's why i stick around here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

The return of right knee issues. Icing tonight.

Started year 22 teaching 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

2 mile walk. 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
0.000.000.000.000.00

AM: 100 push-ups, 100 sit-ups

Progress! Walking without much pain.

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

Had the honor of hosting the Region 7 pre-region meet today. First time meet-directing in forever. Went well though. Lots of reminders on how I need to give myself a break and deal with my general pessimism.

Ran a pain free 4 miles total.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, Aug 31, 2017 at 12:51:34 from 216.234.133.229

Good news about the knee. Glad the directing went well too!

From dugco on Thu, Aug 31, 2017 at 13:20:29 from 73.118.72.149

C'mon, Rob, yours is not merely general pessimism - 'tis a more scholarly, mindful pessimism

carry on

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy at Jeremy Ranch/Pony Express Trail. Andy rode his bike with me for 4 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 from Mormon Flat on the JR road. Stopped to pet horses along the way.

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

11 miles. 8 on the Jeremy Ranch Road and 3 on the rocky Pony Express Trail. One of my 9th grade sprouts, Shafer Morton, ran with me the whole way. 8:30 average.

I've been working through a lot of stuff lately that, collectively, doesn't amount to much compared to what some people in this world go through. I've been trying to focus on what is essential with my family and work and reconnect with some basics. I took most of 2 weeks off of running to rest my knee and it's feeling great now. Will take tomorrow off after 24 miles in 3 days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Sep 04, 2017 at 19:42:44 from 173.198.176.201

Sounds like we need to chat to help out with old guy issues.

From Jason D on Mon, Sep 04, 2017 at 21:26:42 from 73.144.91.168

Good news. A happy new school year to you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 miles on the treadmill at 7:20 pace. Short 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
7.250.000.000.007.25

7.25 miles in The Gully. Nice morning.

Jason Isbell concert tonight at Red Butte Garden. Probably a late night then catching the xc bus at 6:30 am for a 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
5.000.000.000.005.00

5 miles on the trails at Soldier Hallow.

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

10 miles at Round Valley 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
5.000.000.000.005.00

5 miles easy before the Avett Brothers movie 

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 treadmill miles. 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
6.500.000.000.006.50

Gully Long Run on the sly.

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

Long cross country meet 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: 5 miles easy around Sugar House Park. Then I went down to Provo to watch Kramer run at BYU. 19:30 for 4 miles and was BYU's #5 guy.

PM: 5 more miles with Andy while he rode his bike.

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 at Jeremy Ranch. Sat by the creek on a camp chair after and read the new 40th anniversary edition of Outside magazine.

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

6.5 miles in the gully.

I let my general negativity get the best of me for a little while this morning. Something that happens too much lately.

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

A good one tonight...6.5 miles on the trail in City Creek Canyon during Andy's baseball practice then lots of push-ups, ab stuff, and lunges at the park after.

Andy turns 12 tomorrow and Abby turns 17 in a few weeks. Andy is still a little boy in lots of ways but that's not gonna last long. Doesn't it seem like when your kids are young that it's going to stay like that forever? Then poof, it's gone. 

Happy to be feeling good and running stronger the last couple weeks. I'm learning to not take any run for granted.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Sep 20, 2017 at 09:50:11 from 216.234.133.229

Happy birthday to Andy - glad you had a good run too.

From Tom K on Wed, Sep 20, 2017 at 11:05:28 from 47.206.60.114

Happy birthday to Andy.

I have a 12 year old, too. I talk to him about grown-up stuff - N. Korea, Confederate monuments, etc., really heavy topics.

Then, out of nowhere, he tells me that he wants to be a ninja for Halloween, and I remember that he's 12, and smile. I wish the un-jaded years could last longer than they do. Not forever, but just a bit longer.

From allie on Thu, Sep 21, 2017 at 07:16:55 from 172.4.198.186

12 and 17, wow. happy birthday to a & a!

every time i visit home, my nephews are like 3x bigger than the last time i saw them. it freaks me out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day.

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

8 miles on the treadmill. 8.4 mph.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

8 miles. Treadmill fartlek.

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

Trail run in City Creek Canyon. Some hills.

PM: 2 mile walk. Lots of push-ups and sit-ups.

 

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

6.25 miles in the snow on the Pipeline Trail. Climbed a mile up the Church Fork trail until it became too troublesome to run. Lots of trees, bushes weighted down with snow over the trail.

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

No running today. I thought about it though and felt guilty.

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: 4 miles around the neighborhood.

PM: Busted out of confinement and cranked out 7.25 miles in the gully.

More P-T conferencing tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

AM: 2 mile walk/jog. Push-ups, sit-ups, core.

PM: 4.25 CREAKY miles around the neighborhood.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

Fairly hard treadmill run. Got my first ticket since 1994 driving to work this morning which put a cloud over my day. A little hot tubbing and chocolate milk after my run helped though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Thu, Sep 28, 2017 at 17:40:41 from 172.4.198.186

1994 -- that's a great streak. sorry, though.

Race: Park City XC Invitational Open (3 Miles) 00:19:04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.000.005.00

Mixin it up on the cross country course.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: Pipeline Trail with Jeff Shadley who's in town with his son Justin visiting Westminster College. 8:50 average.

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

Decided to do a goal oriented thing for my 53rd birthday today. Finally settled on trying to run up Grandeur Peak in 53 minutes which, based on my usual times, seemed like it might be a challenge. Pushed it fairly hard and ran 52:45. Snowing at the top.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Oct 01, 2017 at 16:34:50 from 173.198.176.201

Happy birthday! Nice climb old man!

Great seeing you all over the weekend.

From Holt on Sun, Oct 01, 2017 at 17:07:29 from 71.37.79.202

Happy bday Rob. Congrats on hitting the goal!

From allie on Sun, Oct 01, 2017 at 17:13:17 from 172.4.198.186

happy birthday, rob

From Jason D on Sun, Oct 01, 2017 at 17:33:25 from 73.144.91.168

Happy birthday, Rob.

From Bret on Sun, Oct 01, 2017 at 17:53:57 from 99.1.220.106

Happy Birthday, Rob

From Eugene on Tue, Oct 03, 2017 at 13:44:22 from 174.223.8.174

Happy belated, coach Murphy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day. Walked 3 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 at Liberty Park. Beautiful early evening run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Wed, Oct 04, 2017 at 19:27:58 from 67.166.78.47

Morning for sure. Unfortunately, I have to be at my job by 7 am and I have a half hour commute so morning runs on weekdays have to be really early. Something I don't enjoy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned

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

Gully Longer Run

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

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

Thwarted.

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 on the White Rock Trail loop at Antelope Island. Lots of quiet solitude.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Mon, Oct 09, 2017 at 08:14:39 from 163.248.33.220

Actually, I did come across two buffalo right in the middle of the trail I was running on. I didn't want to challenge them so I had to wait about 5 minutes for them to move. One was rolling around on the ground scratching its back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy run on the Porter Rockwell Trail.

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

Up and down Grandeur Peak with an old friend who was in town for a short time. Long walk with Ann after and some yard work. Picked Andy up at 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

6.25 on the treadmill.

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

Slipped out of school during the afternoon pep ralley to run the Gully Longer Run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Brandon on Fri, Oct 13, 2017 at 14:01:22 from 163.248.33.220

I thought teachers weren't supposed to sluff school

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy run around the track after school plus 12 stadiums.

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 miles on the Porter Rockwell. 8 minute pace. Chilly with snow flurries.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Sat, Oct 14, 2017 at 13:26:09 from 73.144.91.168

Good week, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles on the trails at Antelope Island. Andy joined me on his bike. Wanted to do more but I should probably take it easy the front half of the week since I'm off Thursday and Friday.

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

6.25 miles on the Pipeline after work.

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

Off day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Easy PM run at Liberty Park plus probably a mile running around Sugar House Park 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
9.500.000.000.009.50

AM: 9.5 miles on the Pipeline Trail. Heading souteast to the Colorado National Monument for a couple days of trail running and strong beer.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Fri, Oct 20, 2017 at 17:27:07 from 184.166.217.35

You can check out my sunny pictures on twitter at @murphy_rob

From Rob Murphy on Fri, Oct 20, 2017 at 17:28:01 from 184.166.217.35

I envy you Eva. I'm 53 and I've only been out of the U.S. to Canada and Mexico!

From Jason D on Fri, Oct 20, 2017 at 18:26:58 from 73.144.91.168

Enjoy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles on the Liberty Cap Trail in the Colorado National Monument. Plus a couple short jaunts on other trails.

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 miles out and back on the Black Ridge Trail at the Colorado National Monument. More hilly and challenging that yesterday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Oct 22, 2017 at 08:42:57 from 173.198.176.201

Hope you are having a good time. Travel safely.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

15.25 miles in 2 hours on the Jordan River Parkway. My first longish road run in quite a while as my super tight hamstrings can now attest. Beautiful day. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Holt on Sun, Oct 22, 2017 at 14:20:07 from 64.255.83.162

I hear you on that! Bummed I didnít see you up at state.

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
9.300.000.000.009.30

AM: 100 push-ups, 100 abs, core.

PM: 9.3 miles on the Pipeline Trail. 8:28 average. Finished just as the sun went down.

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

Slipped out a little early for some gully. Warm, beautiful. Nice to stock up on some Vitamin D.

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 plus a lot of core, weights and rope jumping. Just working on a little strength and athleticism.

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

PM: 8 miles on the Pipeline Trail. Bumped into Jake and Andrea and did 4 miles or so with them.

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

PM: Liberty Park loops plus 6 striders along the south end of the park from the drinking fountain to the park entrance.

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

16.25 miles on the Round Valley Trails in Park City. 8:18 pace.

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

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
7.250.000.000.007.25

AM: 125 push-ups, 125 ab related stuff and core.

PM: 7.25 miles of gully after school . Part of it with Brandon and Ian before they left me. Made it to the top of shut-up hill in 29:10. Anytime I do that in less than 30 without really trying, I know I'm getting fit. 56:20 for the entire run. Beautiful day here in Utah.

Did some pool running after because Jay Johnson reccomends it for recovery. OK I guess, but my preferred recovery is still a couple pints and a plate of nachos.

Looking forward to haloween tonight. Andy is getting excited and I'm thinking that this might be the last year he gets really into it. I suppose the next time will be with grandkids?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Tue, Oct 31, 2017 at 19:45:56 from 67.166.78.47

You are definitely going to amount to something Eva. Don't forget to have some fun along the way though!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.250.007.25

7.25 treadmill miles.Alternated hardish-easy every quarter mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Nov 01, 2017 at 20:58:06 from 96.33.86.208

.25 mile increments is barely enough time for the treadmill to ramp up speed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

PM session at the gym included 4.25 miles of elupticaling plus a fairly rigorous bout of strength training. There is no better place to people watch than the Sugar House 24 Hour Fitness at 6 pm.

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

8.25 miles on the treadmill. Averaged 7:15. So much fun!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Fri, Nov 03, 2017 at 15:06:39 from 172.4.198.186

i'm really good at detecting sarcasm in writing and i can tell you are being serious

From Rob Murphy on Fri, Nov 03, 2017 at 19:06:04 from 67.166.78.47

Indeed I am!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Early morning run around Sugar House Park. 8.25 miles at 8:30 pace. Felt like a creaky old man.

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

I drove up to Jeremy Ranch later than usual cuz of watching the NY marathon this morning. Replaying Shalane Flanagan's run through Central Park kept me motivated the whole way. I don't think anything makes us happier than watching a person achieve a lifetime goal.

Sad about the church shooting in Texas. I believe we have a mass shooting or killing in this country almost every week and, if I'm not mistaken, we are the only country where that is the case. I don't see any solution in the short term. We are who we are.

So I ran the JRR road in some really iffy weather. Lots of mud, rain, wind, a little bit of snow and a little bit of sunshine. I needed to be dressed differently every mile. Decent training lately makes me think I need to have some sort of goal. I'm thinking I might got to Bend in February and run the USATF cross country championships. The masters race is an 8k on a really challenging course. I might be fairly competative in the 50-54 AG.

Just thinking. The real goal these days is to stay healthy and fit.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Sun, Nov 05, 2017 at 20:28:24 from 73.144.91.168

Your long runs have been quite consistent lately and I think a cross race is a fantastic idea. When was the last one you ran? Still waiting to make my debut :-)

We aren't the only country with mass shootings but the wide spread carnage and the frequency is very American. Guns are a part of that but I think there's something to American consciousness.

From allie on Wed, Nov 08, 2017 at 07:50:02 from 172.4.198.186

that final mile -- so determined and confident. it was beautiful to watch. maybe i screamed at the TV, maybe i got teary-eyed...

From Rob Murphy on Wed, Nov 08, 2017 at 08:08:02 from 163.248.33.220

I had the same reaction Allie. Obviously I've never experienced that sort of success in this sport but I've had just enough to be able to imagine how she was feeling over that last mile or so.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Quite likely I will take the day off. Might go to the gym.

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

7.25 miles on the Jeremy Ranch Road. Finished in the dark. Perfect 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

Turning point of sorts in my life this morning. I had my post cross country season exit interview with the administration this morning and I resigned all my coaching duties here at Alta. After 22 seasons and considering the lack of success my teams have had the past couple years, I just felt it was time. I will really miss the good times though.

PM: 8 miles at 8:13 pace around Sugar House Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Wed, Nov 08, 2017 at 09:12:05 from 69.246.174.74

Shame, Rob, but maybe a season or two off will reignite the fires and get you back to a place you feel like jumping back into coaching... or maybe its time to scoop up the fam and return to the Sunshine State!

From Tom K on Wed, Nov 08, 2017 at 09:34:04 from 47.206.60.114

22 years! That is a lot of connections made and a lot of memories. Turning point, for sure.

From jtshad on Wed, Nov 08, 2017 at 10:26:35 from 141.221.191.225

You had indicated this was coming, now it is official. Take the time to focus on new things (family, etc.). You made great impacts on many young athletes over the years, hold your head up high. Just a transition. Wish I was closer to go grab a beer.

From Bret on Wed, Nov 08, 2017 at 12:44:04 from 107.77.94.46

Job well done Rob, I am sure you will look back fondly on your time in coaching as will all of the athletes you encouraged and trained and supported over the years.

From Jason D on Wed, Nov 08, 2017 at 18:53:01 from 73.144.91.168

That's quite a run, Rob. I hope you enjoy your extra time. I've always been amazed at the number of students, including athletes, you are responsible for.

Cheers.

From Vis on Wed, Nov 08, 2017 at 19:20:22 from 170.72.4.175

That's a long time as a positive influence in the lives of many people. I really admire you as a coach and a person. May you find other ways to bring value to your life.

From Holt on Wed, Nov 08, 2017 at 20:06:49 from 71.37.79.140

Sad and congrats! You are a terrific guy and will be missed greatly in the coaching world.

From Jon on Thu, Nov 09, 2017 at 16:08:13 from 96.33.86.208

I'm sure you impacted a lot of students over 22 years. Are you not doing track?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

PM: At the gym I did 5.5 miles on the stair master and then lifted lots of weights so that I'll likely be sore tomorrow.

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

6.25 miles to Elbow Fork and back. I wanted to do more but I was caught off guard by the sun setting and I forgot my illumination.

Had some nice interactions with people today regarding Veterans Day, running, and life in general. 

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

Nice run at Jeremy Ranch. Happy to have Abby join me. Tried out the spiffy Moose Cafe for breakfast 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
1.500.000.000.001.50

Went to Liberty Park and ran once around and then pulled the plug. Not feeling it today. So I went to Barnes and Noble, got a cup of coffee and did some 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
8.000.000.000.008.00

8 hilly miles in the gully plus weights and 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
9.500.000.000.009.50

Fired up the headlamp and did 9.5 miles on the Pipeline Trail in the dark. Fun. 8:40 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
8.250.000.000.008.25

PM: 8.25 miles around Sugar House Park. I ran the first 2 miles with Andy who is going to run a Thanksgiving day race with me and 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
6.501.001.000.008.50

AM: 125 push-ups, 125 sit-ups. More later...

PM: 8.25 miles on the treadmill. Some of it pretty speedy - like 6 minute pace. 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
8.000.000.000.008.00

8 miles out and back on Parley's Trail from home. Striders.

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

10.25 miles on the Round Valley Trails. 6 inches of snow on the ground and the trails weren't groomed so I averaged 9:25 and that was working pretty hard.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Sat, Nov 18, 2017 at 20:05:57 from 174.221.7.11

Character builder.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

I got up this morning at 4 am and drove down to Bryce Canyon. Ran from Fairyland Point to Sunrise and back and then a smidgen on the Rim trail. 9:10 pace with lots of climbing. Then I drove back home. So 9 hours of driving and 2 hours of running.

My throat is sore because I sang a lot in the car both ways.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Sun, Nov 19, 2017 at 17:49:39 from 65.130.12.134

Nice trip. What were the highlights of the singalong?

From Donald Davis on Sun, Nov 19, 2017 at 17:59:15 from 73.20.46.165

How are snow conditions in Bryce Canyon around Thanksgiving?

From Eugene on Sun, Nov 19, 2017 at 18:16:47 from 107.219.99.239

I'm sure your legs felt great once you got home.

From Rob Murphy on Sun, Nov 19, 2017 at 18:23:31 from 67.166.78.47

Vis - A little Chuck Prophet, a little Sturgill Simpson, and lots of old R.E.M. as you might expect.

DD - Perfect day today and just a couple patches of snow.

From Jason D on Sun, Nov 19, 2017 at 18:54:36 from 73.144.91.168

I guess I shouldn't whine about driving 20 minutes to run then, huh?

I would say one of your best, recent posts. That last line caught me by surprise.

From jtshad on Tue, Nov 21, 2017 at 14:05:11 from 174.239.0.236

Sounds like a great day. Have a happy thanksgiving.

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
2.250.000.000.002.25

Easy run with Andy. My left Achilles is feeling a little suspect so I''m taking it easy. No doubt that run in the snow 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
5.500.000.000.005.50

Easy run around Sugar House and some striders before heading out on the Thanksgiving road trip. My little sister turns 50 on friday so we're doing some thangsgiving/birthdayfamily time plus a Turkey Trot in Fort Collins.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Fort Collins Thanksgiving Run (4 Miles) 00:24:27, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.004.000.006.00

Great race. Won my age group and a big apple pie. Splits were 6:00, 6:17, 6:10, 5:58. Had a nice chat after with Paul Petersen. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, Nov 23, 2017 at 18:02:51 from 99.1.220.106

Seriously speedy Rob. Nice work. Enjoy the holiday vacation!

From Wesley Hunt on Thu, Nov 23, 2017 at 20:01:06 from 162.192.69.49

Nice going, Rob. Hope y'all had a wonderful Thanksgiving.

From Glory in the long run on Fri, Nov 24, 2017 at 04:40:31 from 99.13.16.111

I was just below you in Colorado Springs at another Thanksgiving race, course you were much faster, way to go.

From Jason D on Fri, Nov 24, 2017 at 18:47:32 from 73.144.91.168

Good race, Rob. Hope it was a good Thanksgiving.

From allie on Sat, Nov 25, 2017 at 09:48:35 from 172.4.198.186

nice race, rob...congrats on the apple pie

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM: 9:25 miles at 8:30 pace. Didn't seem very easy though with my little bit of post-race soreness and in my sister's hilly 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
15.000.000.000.0015.00

Drivinghome from my sister's house the plan was to stop off in Boulder for lunch and a run. Ended up doing all of Magnolia Road and deciding to stay the night at the super cool Boulder Adventure Lodge.

15 miles on Magnolia Road. Andy joined me for mile 11. Noticed that it's actually Magnolia Driive.

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

Travel day - no running.

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

AM: 100 push-ups, 100 sit-ups

No 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
5.500.000.000.005.50

PM: 5.5 easy miles around the neighborhood then some jump roping which people should do more of. Watched the Jazz win and had Thanksgiving 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
10.000.000.000.0010.00

10 dark miles on the Pipeline Trail. 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
8.000.000.000.008.00

8 miles on Parley's Trail. Andy joined me on his bike which meant I had to push him on the uphills. He needs to get stronger.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Thu, Nov 30, 2017 at 20:00:05 from 73.144.91.168

It's funny how much easier running uphill is than biking. A cyclist once passed me on Germantown Ave. in Chestnut Hill (the very edge of Philadelphia) and I caught him on the hill after Chestnut Hill College. He said, "Did you take a taxi?" It's a fairly serious hill. Perhaps 300 feet over a mile, more like what I imagine you have in Utah.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

PM: No run. Feeling a little achy. Going to the Jazz game with Andy.

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

AM:6 miles plus some weights and jumping rope.

PM: 2 mile walk. Continued plowing through Ron Chernow's Grant

My hips hurt.

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: 3 mile walk. Mostly to and from church.

PM: 7.5 miles on the stair stepper. Puch-ups, sit-ups, pull-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
5.000.000.000.005.00

Donald Trump is in Utah today destroying a couple of our best national monuments. I expect my mood to brighten when he leaves.

PM: 5 miles of cross training. Hip still hurts.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Holt on Mon, Dec 04, 2017 at 14:20:01 from 204.113.56.247

So sad that he is what he is... Do you his presidency will bring out better candidates in the future or will we continue down this road of crap all around us?

From Rob Murphy on Mon, Dec 04, 2017 at 16:28:34 from 163.248.33.220

I'm not optimistic Dave.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM: Easy 10k around the Alta High environs after school. Thought about my achy hips and the Jazz game tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Dec 05, 2017 at 16:22:55 from 141.221.191.225

Sorry you are achy...get feeling better.

From Rob Murphy on Tue, Dec 05, 2017 at 18:18:53 from 67.166.78.47

It's what we signed up for right Jeff?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: Swung by Liberty Park on the way home from work and did 4+ laps. Finished up with 6 striders at the south end of the 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
4.250.000.000.004.25

AM: 2 mile walk. 100 push-ups, 100 sit-ups

PM: 4.25 miles easy 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
8.500.000.000.008.50

Went to the gym, ran into one of my old runners Braydon Lavery, had a great conversation with him.

6.5 miles on the treadmill and 2 miles on the stair master. Hot tub.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

AM: A frosty 12.25 miles around Sugar House Park and Highland Highland High track. 8:30 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
9.250.000.000.7510.00

Escaped the cold/smoggy Salt Lake air for the warmer/clean Park City air. 10 miles at Round Valley. 8 striders on the soccer field.

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 and recovery 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
8.500.000.000.008.50

8.5 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
8.250.000.000.008.25

AM: 6.75 miles on the treadmill and 1.5 miles on the stair stepper. Hot tub.

Shout out to the good people of Alabama!

Another shout out to Pat DiNizio, lead singer and songwriter for the Smithereens - one of the best and most under-appreciated bands ever - who died today at 63.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Wed, Dec 13, 2017 at 08:48:17 from 12.104.218.14

No doubt.

From allie on Wed, Dec 13, 2017 at 11:48:30 from 172.4.198.186

hope

From allie on Wed, Dec 13, 2017 at 11:51:02 from 172.4.198.186

i also just pulled up a youtube playlist of the smithereens. i've never heard of them but enjoying it so far

From Tom K on Wed, Dec 13, 2017 at 12:27:01 from 47.206.60.114

blood and roses, only a memory, a girl like you. I only know the radio hits. Good stuff, though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.001.259.25

Drove up to Park City for some gunk-free air.

6.5 miles on the Jeremy Ranch Road. The road was mostly packed snow and ice so I wore my spikes. Then I did 6 X the hill up Daybreaker Dr. followed by a 1 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
5.750.000.000.005.75

Easy run around Hillside Middle School during Andy's basketball practice. Striders after on the big grass field.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.001.008.25

4 miles easy finishing up on the Highland High track.

8 X 400 in 42.6, 41.1, 40.9, 39.6,, 39.1, 38.4, 36.0, 32.2

3.25 mile cool-down in the snow.

I didn't like how I felt on the 32. Probably because I remember how I used to float effortlessly through 30 second 200s thirty years ago. The thought/feeling is there in my mind, as fresh as ever, telling me that is how I should run.

Post-run recovery at Dunkin' Donuts.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Dec 16, 2017 at 10:49:22 from 173.198.176.201

Ah memories! No worries, just reflect with pride and look forward with anticipation...and more donuts!

Cheers!

From Jason D on Sat, Dec 16, 2017 at 12:36:36 from 73.144.91.168

What's to lament? Those *400s* started at just under world record pace and cut down from there.

:-)

Good workout. I love a good set of 200s to keep me sharp or to tag onto the end of a track workout when I am tired.

From Rob Murphy on Sat, Dec 16, 2017 at 13:30:25 from 67.166.78.47

You're right Jason. I just need to do them more consistently.

From Jason D on Sat, Dec 16, 2017 at 22:06:17 from 73.144.91.168

There's something to that effortless feeling though. And I think this comes with being a trained runner. It doesn't mean an effort is easy (as I understand it) but that it feels right. Even when I feel great in a workout I never feel fluid, probably because I'm not a trained runner. I've kind of just bear-ed my way through.

John Kellogg has some language to describe the proper feeling, but the exact quotation escapes me. It's equal parts hippyism and Zen, but it makes sense.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Feeling a little creaky so I took it easy. 3 laps 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
9.250.000.000.009.25

PM: 9.25 miles around the school/track. 8:05 pace. 6 X 100 yard striders.

I signed up for the USATF cross country championships in Tallahassee in February. I'm really excited for something a little different this winter. I've contracted with Kramer Morton to coach me :-)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Donald Davis on Mon, Dec 18, 2017 at 21:05:31 from 96.18.226.22

Wow, that sounds exciting!

From Jason D on Tue, Dec 19, 2017 at 01:12:15 from 73.144.91.168

Excellent!

From Tom K on Tue, Dec 19, 2017 at 06:57:22 from 47.206.60.114

Although I am excited about this news, there is never a good reason to go to Tallahassee. Good luck with your training!

From Mike on Tue, Dec 19, 2017 at 08:37:49 from 168.213.5.107

Hey, very cool news! Good luck, and have a fun race! My running friends did this race last year as a team and really enjoyed it.

From jtshad on Tue, Dec 19, 2017 at 09:04:52 from 141.221.191.225

Good time to get some VitD! Good luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.004.000.0010.00

PM: 1.5 mile warmup. 8 miles in 54:41. Half mile cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Dec 20, 2017 at 06:55:16 from 165.156.40.24

How is it that we are, again, so close on annual mileage, even with all our ups and downs, injuries, etc?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

AM: 4 mile walk with a little jogging thrown in here and there. Stretching.

PM: 4.25 eliptikl miles. 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
10.000.000.000.0010.00

AM: 10 miles in 8:10 pace. 6 striders. Snowy/Icy/Coldy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.001.501.508.50

On the treadmill...

1.25 mile warmup, 12 X 1/4 mile starting at 6:03 pace and working down to 5:42 pace at the end. 1/4 mile jog recovery. Cool down.

Sort of binging on Long Road Home on the National Geographic channel. Very 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
6.250.000.000.006.25

Hard run up Grandeur Peak this morning. Cold and snowy and my light cotton gloves were not up to the task. Running Grandeur in the snow is 6.25 miles the hard 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
0.000.000.000.000.00

Christmas Eve went as follows...

Woke up this morning and went with the entire family to see Star Wars at 9 am. Enjoyed it. The Empire suffers from poor leadership, Kylo Ren makes most of his military decisions on emotion rather than sound strategic reasoning. General Leia Organic or whatever her name is isn't much better and tolerates a ridiculous amount of insubordination...

Came home and had lunch and a nap. Then watched A River Runs Through It  and renewed my vow to someday take up fly fishing.

According to Murphy family tradition, had pizza for Christmas Eve dinner. Ann went to work. There are 18 people spending Christmas in the Neuro ICU at the University of Utah and someone has to take care of them. The kids and I went to church. So grateful to Wasatch Presbyterian Church and what the people there have meant to my family over the years.

Came home, poured a glass of decent wine and watched the George C. Scott version of A Christmas Carol. Read a little of Chernow's Grant, went to bed.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From JD on Mon, Jan 22, 2018 at 20:17:38 from 75.169.82.6

Christmas Eve done right

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

12.25 miles around Sugar House Park on slushy/poorly plowed streets. Wet shoes and socks!

39th consecutive Christmas day run going back to 1979. I'll have to come up with a good one for #40 next year.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Tue, Dec 26, 2017 at 14:44:13 from 73.181.151.151

thumbs up

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.004.000.0011.00

On the treadmill...

1.5 mile warm-up, stretching.

8 miles in 53:57.Averaged 6:58 pace for the first 4 then worked down to 6:15 pace on the last 4.

1.5 mile cool-down.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Tue, Dec 26, 2017 at 20:32:59 from 73.144.91.168

The treadmill is the perfect tool for moderate to uptempo running. This is a bit faster than last week as I recall.

A belated Merry Christmas to you and your family, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Just an easy hour run around the neighborhood.

Crossed the 2,000 mile threshold for the year. Not bad considering I ran a todal of about 500 miles the first four months of 2017. Much of that was cross-training (i.e. not 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
10.000.000.000.0010.00

10 miles around the east bench of SLC,UT.

Gaps. While I was running today, I was thinking about the huge gaps in my knowledge. Things I should know and have experienced by 53 but don't or haven't. One of the main reasons for my running gaps is due to the fact that I wasn't coached by runners in either high school or college. Also, when I was a young coach, I didn't have the opportunity to serve as an assistant to a smart head coach.

PM: 2 mile walk. 100 push-ups, 100 sit-ups.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Thu, Dec 28, 2017 at 14:00:18 from 170.72.4.175

I love your curiosity and humility (typed with sincerity). What have you been able to learn through your experiences? And what gaps remain?

From Bret on Thu, Dec 28, 2017 at 16:15:19 from 99.1.220.106

I often assume that if we had been coached by knowledgeable runners in high school (beside Steve Foster for a few months) how much more developed and equipped we would have been for future careers in running or coaching.

From jtshad on Thu, Dec 28, 2017 at 16:17:25 from 173.198.176.201

But through the years you have done much to fill the gaps. Knowledge gained by experience is better even than that imparted to you by others. Fostering a seeking attitude is a great gift.

From Rob Murphy on Thu, Dec 28, 2017 at 19:17:57 from 67.166.78.47

Thanks for the comments guys. Reminds me of what this blog used to be. I'll try to pound out some more thoughts tomorrow

Watch this space!

From Jon on Fri, Dec 29, 2017 at 08:02:09 from 96.33.86.208

I'd be curious about your gaps and filling them, as well.

My main high school coach was not a runner at all. My main college coach was but was very old and really didn't coach much. We got an assistant coach my last two years of college who was national level runner (sub 4 miler) and he was awesome. Helped take the team from terrible to winning D2 Cross country Nationals.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.001.255.25

I wanted to keep the volume low and the intensity high today.

10 X 200 on the Highland High track. Started at 39 seconds and worked down to 36 on 1-9. For the last one I took a longer break and ran 32.1

Had a hard time deciding what I needed to do today so I didn't get out untill 1 pm. Legs felt heavy. Happy with the workout though. Just following the "something of value" philosophy.

Ran without a shirt in the 50 degree sunshine and got a rare winter dose of Vitamin D. If Donald Trump had seen me he would have concluded that climate change is real.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, Dec 29, 2017 at 15:13:28 from 99.1.220.106

Well done!

From Jon on Fri, Dec 29, 2017 at 18:02:50 from 96.33.86.208

You've inspired me. Maybe I'll run shirtless tomorrow morning in sub-freezing temps. Although no one likes seeing my pasty white chest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

AM: 11.25 miles at Draper Park/Porter Rockwell trail. Happy to have Blake Bennion join me 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

Grandeur Peak run with Jake and Andrea plus the incomperable Tayte Pollman. Such a beautiful day and a perfect way to end 2017.

I ran 12 races in 2017. I can't really seperate running from racing and can't sustain a long period of just training and no racing. To me, racing is the fun part and the challenge. I suppose it's because I started out in this sport that way and not to get fit, or to lose weight or some other purpose.

My next race will be the SLTC Winter 5k on 1/27 followed by the USATF XC championships in Talahassee. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Sun, Dec 31, 2017 at 20:58:54 from 73.144.91.168

Happy New Year, Rob.

From Jon on Wed, Jan 03, 2018 at 20:40:26 from 96.33.86.208

I've been that way most of my running career (i.e. age 14 till 2 years ago). Now I've done 1 real race in 2.5 years and am enjoying not racing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1923.609.0095.716.752035.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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