Rob Murphy

SLTC Winter 5k

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Location:

Salt Lake City,

Member Since:

Feb 11, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

Click to donate
to Ukraine's Armed Forces
Miles:This week: 47.00 Month: 190.05 Year: 1136.29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2151.1010.0065.9518.472245.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Mostly a rest day to begin 2018. Hiked 4 miles along the BST and jogged just enough to log a mile.

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

Easy run around the block a few times. I'm so 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
6.250.000.000.006.25

PM: 6.25 around Sugar House. So this is turning out to be a recovery week I guess.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Jan 04, 2018 at 10:49:52 from 165.156.40.42

Nothing wrong with that. Good way to start the year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.509.25

Evening run around the wood chips at Liberty Park. I remember back when it would snow here in Utah when you couldn't really do that in the winter.

6 long striders after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Mike on Sat, Jan 06, 2018 at 09:50:23 from 96.59.32.112

Seriously, still no snow? Remember snow? Pepperidge Farm remembers...

From Rob Murphy on Sat, Jan 06, 2018 at 10:41:42 from 67.166.78.47

It's raining now. Strange for January.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 100 push-ups, 100 sit-ups

PM: 10 mile run around Sugar House. 7:52 pace.

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

AM: I planned to run 15 miles this morning but ended up with 4.5. My early run assessment of body parts suggested this course of action.

I'll do a workout tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.502.004.000.0011.50

This workout used to be called my "Patented Treadmill Fartlek" because I invented it. I haven't done it for a few years though.

1.5 mile warm-up and then some stretching.

2 minutes at 8:30 pace, 2 minutes at 7:30 pace, 2 minutes at 6:40 pace, 4 minutes at 6:00 pace or faster. Repeat six times for 60 minutes of continuous running. Ended up with 8:83 miles and ran the last couple minutes at 5:45 pace.

Then about a mile cool down.

1.5% incline on the easier running. 1% for the faster running.

This used to be a staple of mine. I'm happy that I can still do it and that it didn't seem terribly hard.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sun, Jan 07, 2018 at 11:59:56 from 99.1.220.106

Nice work!

From Jason D on Mon, Jan 08, 2018 at 18:35:42 from 73.144.91.168

I like that workout. Last winter around this time it would have been no problem. Couldn't come close now. I'll file it away for the future.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Cross and strength training.

4.25 miles elipticaling, 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
5.000.000.000.005.00

Very little time. Squeezed in 5 miles.

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

10 miles mostly around the Alta track. 10 times up and down the stadium steps.

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 at 8 minute pace. Andy rode his bike with me. 

I had dinner tonight at The Roof restaurant on the 10th floor of the Joseph Smith Building in downtown SLC. Beautiful view. The food was upscale Chuck-a-Rama. In other words, it was pretty good!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Fri, Jan 12, 2018 at 10:54:49 from 172.4.198.186

haha, perfect description of the food. granny gourmet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.002.008.00

Warm-up of 1.5 miles then some stretching

8 X 1/2 mile starting at 3:00 and working down to 2:52. Quarter mile jog recovery.

Cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Fri, Jan 12, 2018 at 20:43:56 from 40.141.198.197

Nice work, Rob. Are you shooting for a certain time next month?

From Rob Murphy on Sat, Jan 13, 2018 at 06:47:00 from 67.166.78.47

It looks like a fast course and it's at sea level so I'm hoping to dip under 29 minutes.

From Bret on Sat, Jan 13, 2018 at 12:20:32 from 99.1.220.106

Nice workout Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 6 miles around Liberty Park. Super easy.

PM: A coupel miles walking and a 6 mile bike ride.

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

Long run on the Jordan River Parkway...

Warm-up mile in 10 minutes then some stretching.

14 miles in 1:45. Slowest mile was the first one in 8 minutes and the fastest was the last one in 6:55.

Quarter mile jog and some stretching. Laid out on a picnic table with just my shorts on after. Warm and sunny for January.

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: Up and down Grandeur Peak with Abby.

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

AM: 100 push-ups, 100 sit-ups

That's it, no 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
2.004.003.001.0010.00

1.5 mile warm-up.

8 mile tempo in 51:45. Ran the first 4 in about 27 minutes then ramped it up for the last 4. Finished the last mile in 5:54.

Short .5 mile cool-down as I was pressed for time. Very happy with this workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Jan 17, 2018 at 15:35:33 from 99.1.220.106

Strong

From Vis on Thu, Jan 18, 2018 at 18:36:58 from 170.72.4.175

Really nice, Rob.

From Jon on Thu, Jan 18, 2018 at 20:59:16 from 96.33.86.208

Impressive

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: 100 push-ups, 100 abs, lots of core.

PM: Gully Longer Run in 59 minutes. Legs sore from yesterday.

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

No students today so I took and extended lunch and went to THE GULLY.

1. Ran the Gully Longer Run in 56:30

2. Ran 6 Gully Hill Sprints

3. Hot tubbed. Listend to three guys talking about how kids learn nothing in school nowadays but "socialism" and "eco crap". Not true. My students have no idea what socialism is.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Jan 19, 2018 at 15:01:21 from 165.156.40.43

No students?

Did you tell the old guys that the students also learn a little PC history?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.002.508.50

Went to the gym this morning and had to wait around until my favorite treadmill opened up. I have spoken to the gym management about allowing other people on my treadmill but, so far, they are being unresponsive.

2 mile warm-up and then some streatching.

4 X 1 mile in 5:56, 5:52, 5:48, 5:39

2 X 1/4 mile in 80 seconds

Cool down

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Sun, Jan 21, 2018 at 07:09:13 from 73.27.120.162

Dang! That is really fast! I am concerned about the health of the treadmill after that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

Nifty long run around Sugar House today. 8:05 average. Lots of people out enjoying the snow. #GoVikings!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Jan 21, 2018 at 14:50:39 from 172.4.198.186

that's a nice sunday run there

i'm also cheering for the [blissfully blair walshless] vikings

From Jason D on Mon, Jan 22, 2018 at 12:52:57 from 141.210.128.227

Nice week last week. A good dose of quality. The 8-mile tempos are coming down nicely.

From Bret on Mon, Jan 22, 2018 at 13:14:19 from 216.234.133.229

Even more impressive following the 4 x mile and 2 quarters, the day before. Are you sure you are in your 50's? :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rested completely.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.506.50

Today, I'll be traveling out to the Olympic speedskating oval for a track workout since our track here at Alta is covered with snow...

2 mile warm-up

10 X 400. Averaged 81-83 seconds for the first 9. Ran the 10th in 75. Made me smile.

2 mile cool down

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, Jan 23, 2018 at 13:59:18 from 216.234.133.229

Hope the oval is not covered with ice!

From Rob Murphy on Tue, Jan 23, 2018 at 19:00:31 from 67.177.28.4

Good one Bret.The Ice Oval has an oversized indoor track around it. Like 450 meters.

From Vis on Tue, Jan 23, 2018 at 20:41:15 from 170.72.4.175

Someoneís tearing up the track, figuratively.

From Brandon on Tue, Jan 23, 2018 at 22:42:51 from 174.23.24.68

Nice splits! Great job on really putting some ummph in that last split.

From SpencerSimpson on Wed, Jan 24, 2018 at 13:07:53 from 50.200.13.114

nice workout again. MIH

From allie on Thu, Jan 25, 2018 at 14:10:12 from 172.4.198.186

getting out to that oval is haul, but a great facility when the outdoors isn't cooperating.

very nice workout -- 75. !

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles on the Porter Rockwell Trail with Ian. Felt achy. Not the best run.

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

AM: Push-ups, sit-ups, MASSIVE CORE.

PM: 5.5 treadmill miles at 7:20 pace. 1 mile stair stepping.

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: Easy run but with a handful of race pace pickups sprinkled throughout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, Jan 26, 2018 at 15:51:06 from 99.1.220.106

Good luck tomorrow. Have a great race.

Race: SLTC Winter 5k (3.11 Miles) 00:18:24, Place overall: 20, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.003.117.61

AM: 1 mile jog around the block. Race at 10 am...

RACE: Mixed bag today. I really thought I could average under 5:50/mile and dip under 18. I'll have to figure out whether it was mental or physical. My splits were 5:45, 6:01, 6:01, :37. Overall, I give myself a B-

It was my fastest time in this race since 2014. I have this goal of trying to break 29 minutes for 8k next Saturday in a cross country race at sea level. I think I'm close to being able to do that and I'm hoping today's tune-up 5k will help.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Jan 27, 2018 at 13:52:11 from 99.1.220.106

Nice result Rob - your training leading up has been very good. I think your 5:55 gets you a mid 29 min 8k. Maybe the sea level race will get you the extra 30 seconds.

From jtshad on Sat, Jan 27, 2018 at 14:14:15 from 173.198.176.201

Nice race old man! Safe travels next week and have fun!

From JD on Sat, Jan 27, 2018 at 14:26:22 from 75.169.59.173

you should move that up to a "B" for top 20 overall and winning your age group.

nice racing

From allie on Sat, Jan 27, 2018 at 17:27:11 from 172.4.198.186

good!

From Tom K on Sat, Jan 27, 2018 at 18:33:51 from 66.87.148.191

Really impressive! Great race!

From Laputka on Sat, Jan 27, 2018 at 20:47:45 from 73.98.208.118

Good to see you today Rob.

From Glory in the long run on Sun, Jan 28, 2018 at 06:52:16 from 67.2.83.66

Don't kid yourself, that was a horrible race. Something drastic would have to change to run a 29 next week. The race conditions were perfect, no excuse.

(You seem to want the motivation of an old school coach--you're rather old school yourself so I thought I'd try.)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: Walked 2.5 miles to and from church. I love being able to walk places. If I could make one practical change to my daily grind, it would be the ability to walk or bike to and from work.

PM: Ran an easy 12 miles around the Sugarhood. Andy joined me on his bike for half of it. Sun is out, shorts and short sleeved shirt.

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

AM: Brisk 2 mile walk around Sandy. 100 push-ups, 100 sit-ups.

PM: 4.5 mile run plus six striders around Sugar House Park in my new XC spikes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Thu, Feb 01, 2018 at 19:00:20 from 172.4.198.186

i was trying to find the post where you mentioned the stoics, but i can't find it so i'll just drop this here:

http://radiowest.kuer.org/post/how-be-stoic

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.506.50

1.75 mile warm-up

5 X 800 meters in 3:00 down to 2:45 for the last one.

Short cool down then hot tub. Pressed for time on extended lunch break.

Heading to Jazz vs. Warriors tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Wed, Jan 31, 2018 at 07:22:26 from 47.206.60.114

This guy looks ready. Strong to Very Strong running!

From Rob Murphy on Wed, Jan 31, 2018 at 09:39:42 from 163.248.33.220

Thanks Tom. I can use all the motivation I can get.

From SpencerSimpson on Wed, Jan 31, 2018 at 12:37:25 from 50.200.13.114

Best Game all year for the Jazz. Does it continue though...

From allie on Thu, Feb 01, 2018 at 18:47:43 from 172.4.198.186

you picked a good one. love the new court!

nice workout, too

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 easy miles. I fell down through no fault of my own and messed myself up pretty good.  Hit my head hard and my ribs really hurt.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From JD on Wed, Jan 31, 2018 at 19:42:15 from 75.169.34.152

well damn! hope no serious injury

what happened?

From Bret on Thu, Feb 01, 2018 at 07:26:09 from 216.234.133.229

Hey - sorry to hear that. Hope you are ok!

From Tom K on Thu, Feb 01, 2018 at 08:17:10 from 47.206.60.114

Oh wow! That is horrible, and bad timing, as well! I hope you can recover quickly.

From Nora Jo on Sat, Feb 03, 2018 at 15:20:54 from 73.102.52.126

Sorry to hear of your fall. Hope you rebound quickly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. Spent the day flying to Atlanta and nursing my sore ribs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Thu, Feb 01, 2018 at 21:29:03 from 170.72.4.175

Tear it up this weekend, Rob.

From Jon on Fri, Feb 02, 2018 at 07:23:55 from 165.156.40.23

Why are you in Atlanta?

Sorry to hear about the ribs and head. That's no fun.

From Rob Murphy on Fri, Feb 02, 2018 at 07:30:21 from 99.1.220.106

Jon - Flew into Atlanta yesterday. Driving down to Tallahassee now to run the USATF XC Championships (Old Guy Division) tomorrow. Fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles around Bret's golf course here in Milton, Ga. 31 degrees! Driving down to Tallahassee now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Feb 02, 2018 at 07:40:10 from 141.221.191.225

Good luck and have fun at the race!

From Conner Mantz on Fri, Feb 02, 2018 at 08:16:51 from 128.187.116.25

Good luck!

From allie on Fri, Feb 02, 2018 at 08:37:33 from 172.4.198.186

GA learned how to do winter and it's really good at it now. welcome! good luck tmrw.

From Jon on Fri, Feb 02, 2018 at 19:39:51 from 96.33.86.208

Good luck!

Race: USATF XC Championships (4.97 Miles) 00:30:31, Place overall: 31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

Bret and I drove down toTallahassee from Atlanta on Friday. Stayed that night at Doug's house there and put ourselves in his capable hands for the weekend. So it was pretty worry-free as Doug chauffered us to packet pick-up, fed us, and got us to the race on Saturday.

The course was first rate and the masters race had over a hundred runners including some guys like Kevin Castille who can run 5 miles in the low 24 minute range. After the gun went off, I waas quickly reminded how cross country racing isn't like anything else, more strategic, conserving energy, making the right move at critical times. Moderately hilly loop course. My splits were 5:54, 6:09, 6:15, 6:27, 5:54. I was actually moving up one or two runners each loop and nobody passed me after the first mile. 

I really enjoyed this race and the change of pace. Tired now and a little sore. Flight back to Salt Lake at 8:10 am tomorrow so I'll be back in time ro rest and watch the Super Bowl.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Feb 04, 2018 at 07:56:43 from 173.198.176.201

Nice race, congrats and glad it went well. Travel home safely. Sounds like a fun time with friends.

From Bret on Sun, Feb 04, 2018 at 11:41:29 from 99.1.220.106

Great race Rob. Safe home!

From Tyler on Sun, Feb 04, 2018 at 13:57:29 from 72.200.2.142

Nice race, Rob. Glad you could make the trip out there. Sounded like a good day of racing!

From dugco on Sun, Feb 04, 2018 at 14:06:33 from 98.192.155.37

Much fun cheering and hosting you guys, Rob. Check your email for a link to a gallery of pics. If I can figure out how to post them here, maybe I will throw some up.

From Jason D on Sun, Feb 04, 2018 at 15:53:50 from 73.144.91.168

I check your results yesterday and it seemed like you were moving up nicely through each split point. Nice race.

From Tom K on Wed, Feb 07, 2018 at 06:56:11 from 47.206.60.114

Great race! You didn't mention the fall you had before this. I assume that would force you to change your pre-race goals. Fall or no fall, that is a fantastic time! Flying!

From Rob Murphy on Wed, Feb 07, 2018 at 10:34:20 from 163.248.33.220

My ribs hurt the whole way Tom but I can't say whether it slowed me down or not.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest Day. Legs are sore - especially lower legs. Probably the spikes. Napped for a couple hours when I got home from Atlanta then went for a long walk with Ann. Watched the Super Bowl with our next door neighbors. Learned how to ride a Hoverboard.

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: Very slow 7.25 miles in the gully followed by a mile on the stair stepper. Hot tubbed to try to work out some of the stiffness.

 

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 easy miles around the neighborhood. Ribs still hurt.

Trump wants to have a big military prade. Totally out of the American tradition. Something that fascist countries and the Soviet Union specialized in.

For a man who never served and used a fake bone spur thing to dodge the draft in Vietnam, Trump really has a fetish for the military.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Wed, Feb 07, 2018 at 12:57:43 from 163.248.33.220

We haven't done this before. We have local parades honoring veterans all the time but we've never had a "parade our hardware" type of parade the way totalitarian states do. These things are usually designed to promote the leader or to intimidate or to compensate for feelings of insecurity.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 painful miles to the garden center and back. Finally got fed up with it and went to the urgent treatment center to get my ribs/chest looked at.

Had 3 chest x-rays and fortunately nothing seems cracked or broken. They diagnosed something called costochondritis which is an inflammation of the rib or cartilage that connects to the sternum that can cause persistent sharp or aching chest pain (true that!). The doctor expressed surprise that I could race last Saturday just a couple days after it happened.

He also said that I could expect the pain for another 3 weeks or so. Joy! The good news is I can run without doing anyfurther damage if I can "tolerate the pain". 

Glad to know what's going on. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Feb 07, 2018 at 18:43:03 from 96.33.86.208

I'm amazed you raced with that, too. The body will heal itself. And if you get muscle pains on your back (I did both time, very severe), get a hard massage.

From Jason D on Wed, Feb 07, 2018 at 20:30:15 from 73.144.91.168

Good work going to the doctor.

From Rob Murphy on Thu, Feb 08, 2018 at 05:46:52 from 67.177.28.4

Earlier this week I had really bad back pain as well Jon but its gone away

From jtshad on Thu, Feb 08, 2018 at 07:41:38 from 141.221.191.225

Well at least you now know. Hope the pain subsides soon.

From Jon on Thu, Feb 08, 2018 at 09:39:12 from 165.156.40.48

Good to hear, Rob. My back pain was due to me tensing the back during sneezes, coughs, or just normal movement, that resulted in some terrible knots. The ribs were mostly better after 3 weeks, but the muscles took another 2-4 weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

PM: 5 mile walk around Sugar House with a little easy 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

PM: 4 mile walk with Ann. Ribs still hurt and I have a little cold but I'm going to try and race the 10k tomorrow anyway.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLTC Winter 10k (6.21 Miles) 00:38:14, Place overall: 23, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.210.008.21

One slow mile around the block. Off to the SLTC Winter 10k now. Going to run without a watch and have fun. Maybe snag some free bananas?

As I do almost every year at this time except last year when I was running up and down Grandeur Peak 4 times, I ran the SLTC 10k today. This is the first year I've done it at the end of a whopping 17 mile weak with achy ribs and difficulty breathing. But the doctor said I wouldn't hurt myself and I paid for the race a couple months ago, so why not? Plus I just really enjoy these races.

Gulped a couple ibuprofins and headed west at around 8:50 this morning. Ran an easy 1 mile warmup and then did dome stretching inside Saltair. Decided to race without my watch and just go by feel so the only split time I have is at the 5k turnaround which was 19:14. I finished in 38:14 so that makes 19:00 for the second 5k by my calculations. I was gaining on Bill the whole return trip and thought I might be able to pull off the age group win, but he held me off by a few seconds.  I wish I had made a harder effort to catch him in over the last mile.

I achieved my A goal which was to acquire enough bananas to last the week from the post-race spread.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From emruns on Sat, Feb 10, 2018 at 13:04:40 from 67.2.45.97

Good job nailing that goal! Nice negative split . . .that didn't happen for me!

From Bret on Sat, Feb 10, 2018 at 13:25:38 from 99.1.220.106

Thatís a lotta bananas! Nice job Rob. I would not have even tried to race given your sore ribs and all.

From Glory in the long run on Sat, Feb 10, 2018 at 20:32:06 from 67.2.37.24

You suck! (If you can't see the adulation and envy in this statement I'm here to tell you it's there.)

From Jason D on Thu, Feb 15, 2018 at 10:06:27 from 141.210.128.230

Negative split straight to the banana table! Hope the ribs are healing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 5 easy miles around the park. Andy rode his bike with me.

PM: 4 mile walk with Ann around a 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
4.000.000.000.004.00

PM: 4 easy miles. 3.5 of it with Andy. 

Settling in now to watch the Jazz take on the Spurs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Martin on Tue, Feb 13, 2018 at 05:46:00 from 212.88.157.202

Thank you! Will move to our new house in may. Just tested the new running area while working at the new house.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.002.000.007.50

Sort of getting back into the swing today...

Treadmill run. Alternated 3/4 mile at about 7:10 pace with 1/4 mile at 6:00 pace. I did this for about 7.5 miles.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Wed, Feb 14, 2018 at 07:10:56 from 12.104.218.14

I've had the same rib injury before in my upper chest. Just have to be patient. Alternating icing and heating helps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles easy.

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

8.25 miles around the Alta High track mostly. 

PM: 2 easy miles with Andy to the garden center 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
10.250.000.000.0010.25

AM: 8.25 miles on the treadmill at 7:20 pace.

Heading out on an overnight road trip with Andy this afternoon.

PM: 2 miles around Green River in 20 minutes with Andy. Discovered a whole new section of town. :-)

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

PM: 6.5 miles of awesomely muddy trails in City Creek Canyon.

Later PM: 2 miles with Andy to the Garden Center 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
9.300.000.000.009.30

I went up Millcreek Canyon around 10:30 AM to run the Pipeline Trail. Tried to do this yesterday when it was nice and sunny but their was no parking at any of the trailheads. Combine Sunday in Utah with an oncoming storm and today I had blisfully empty trails.

9.3 miles in 1:18:16 for an 8:25 average. Trails were pretty muddy in the upper portion.

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 treadmill miles fairly hard. Early afternoon breakfast at the Blue Plate after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From SpencerSimpson on Tue, Feb 20, 2018 at 16:39:54 from 50.200.13.114

most underrated Diner in America. Love me some blue plate. MIH

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

AM: More snow shoveling.

PM: 2.5 miles with Andy in 24:50. 

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

PM: 11.25 miles on the treadmill at 7:20 pace followed by 1 mile on the new Double-Helix-Quad-Masher.

 

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 easy miles. A cure for a frustrating family evening of teenage angst and 6th grade math project. Honestly, I give myself a good, solid C- grade as a parent.

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: Short treadmill run with a couple race paced 400s thrown in.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLTC Winter 15k (9.32 Miles) 00:58:44, Place overall: 13, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.009.320.0014.32

Today I wrapped up a winter race season of 4 races in 5 weeks with the Salt Lake Track Clubs Winter 15k.

After an easy couple mile warm-up with Justin Park I started conservatively in a pack that included Dennis Simonaitis. So often in these races I find myself running alone in my own personal no-man's land so I was glad to have company. There was a headwind going out so it was nice to be able to tuck in behind some other runners. Wasn't worried too much about pacing - just wanted to be in a good position at the turnaround (4.65 miles) without being in too much pain. There was some pretty intense competition for the Grand Masters title between me, Dennis, and Bill Cobler. As usual, Bill took it out fast but Dennis and I were within 30 seconds at the halfway point. We both picked it up going into the 5th and 6th miles and passed Bill. Then Dennis put in a pretty good surge and gapped me by about 10 seconds. I thought I might be able to catch him the last .3 but ended up in 13th place 6 seconds behind Dennis. Thus, my grand total of career wins against Dennis remains stalled at ONE.

Turns out they do series scoring now for the 5k, 10k, and 15k and I ended up edging Bill out for the Grand Masters championship for which I received a nice award and a nifty Brooks LSD wind jacket/shell. That was cool.

3 mile cool down jog with Dennis after. Nice to chat with him and pick his brain.

Consistent splits of 6:16, 6:13, 6:21, 6:23, 6:16, 6:12, 6:19, 6:20, 6:19, 2:06

This was my 100th race since joining the FRB in 2010.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Feb 24, 2018 at 15:00:09 from 173.198.176.201

Great race and good company. Nicely done, champ.

From Rob Murphy on Sat, Feb 24, 2018 at 15:07:52 from 67.177.28.4

Thanks Jeff!

From Bret on Sat, Feb 24, 2018 at 16:43:36 from 99.1.220.106

Well done Rob. Nice report - cool to get the champions award too.

From Vis on Sat, Feb 24, 2018 at 18:41:53 from 207.50.154.182

What a studly guy you are!

From Tom K on Sun, Feb 25, 2018 at 10:57:37 from 73.27.120.162

Great race, excellent stuff!

From Martin on Sun, Feb 25, 2018 at 11:46:25 from 89.12.89.69

Congratulations!! Well done!

From Jason D on Mon, Feb 26, 2018 at 19:59:34 from 73.144.91.168

Good running, Rob. A jacket is a nice prize too. Congrats. And congrats on your 100 races.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: Easy 7 miles - the first 2 with Andy. Legs are a bit sore. It was beautiful out today. and I felt lucky to be alive and healthy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Nora Jo on Sun, Feb 25, 2018 at 16:59:50 from 73.102.52.126

Nice attitude!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Wandered over to the gym tonight after work and did a bunch of cross training and some lifting. Ribs still hurt so that affects the lifts I can do. Still can't do sit-ups. Strangely, sit-ups hurt a lot more than push-ups

Hectic couple days ahead with ACT and parent-teacher conferences.

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

No run. Long work 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
4.250.000.000.004.25

4.25 miles squeezed in between the end of school and the start of parent-teacher conferences.

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

Met Kramer for a workout after school just to hopefully give him a little more motivation. He did 2 x 2 miles and 1 x 1 mile in hellacious conditions on the road in front of Draper Park. He had icicles in his hair when he finished. 

Then I did what a sane person does - went to the gym and ran 7.25 miles on the treadmill and sat in the 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: Day off today. Went to the gym at 7 am and did 12.25 miles on the treadmill then swam a few laps. Met Ann and the kids after for breakfast and walked home with Andy.

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

AM: 10 miles around Sugar House.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

We got buried in snow this morning and SLC was slow to plow as usual so I went to the gym and treadmilled. 13.5 miles of treadmilling plus some strength training.

Finally returning to Alex Hutchinson's Endure  after getting sidetracked my another book.

Roger Bannister died today. Along with most people, I was a big fan.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Mar 07, 2018 at 19:38:27 from 96.33.86.208

Hard to imagine why anyone wouldn't be a Bannister fan. Kind of like not being a Neil Armstrong fan.

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
8.500.000.000.008.50

7.5 treadmill miles at about 7:25 pace. 1 mile on the quad masher.

Nice, short tribute to Roger Bannister by Malcolm Gladwell at newyorker.com. David Epstein also wrote a more lengthy piece for Sports Illustrated. I reccomend both.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, Mar 08, 2018 at 13:06:19 from 216.234.133.229

My favorite part of the short Gladwell piece was the reference to the DFW NYT article on Federer. I had actually just sent that to someone a few months ago to show what an outstanding writer he was.

Not sure I completely agree with Gladwell's take though. He seems to diminish Bannister's accomplishment in a way. As a runner himself, it surprised me - because a 4 min mile especially at the time was obviously remarkable and still to me is not nothing - even today.

From Rob Murphy on Thu, Mar 08, 2018 at 13:15:35 from 163.248.33.220

I know exactly what you mean and I had a similar thought. I think what Gladwell was going for with the "ordinary greatness" idea was that we can all come close to knowing what it feels like to train for and run a 4 minute mile without being able to actually do it. It's a more approachable achievement than some others.

Right?

From Bret on Thu, Mar 08, 2018 at 13:27:20 from 216.234.133.229

Yeah - I agree - I did not mean to omit that his effort was to say we can all "know" what it feels like to run as fast as Bannister ran, even for a small fraction of the distance - and that distance running is a sport that is much more "inclusive" because of that aspect of it.

From Rob Murphy on Thu, Mar 08, 2018 at 14:12:15 from 163.248.33.220

Are you a fan of DFW's fiction?

From Bret on Thu, Mar 08, 2018 at 14:23:37 from 216.234.133.229

Huge fan. He only really wrote 2 novels and then took his own life before finishing the last one - which was posthumously published - and I have read a bunch of his shorter works. Brilliant. Quirky writing to say the least. If you want an adventure - pick up the rather lengthy Infinite Jest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles at exactly 8:00 pace around the school/Sandy environs. Just roaming aimlessly.

Today the world learned that our president goes by the name David Dennison when he's shacking up with porn stars. 

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

1. 4.25 easy treadmill miles.

2. Weights, core

3. 1 mile on the quadmasher

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.756.75

6 miles of gully running to Dimple Dell Road and then 6 hard hill sprints in the gully. Pleasantly tired now. 

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

AM: Five miles of walking.Walked from home to Ray's Barbershop to get my hair cut. Walked from Rays to the King's English bookstore where I picked up a copy of David Roberts latest, and probably last, book. Then crossed the street to Caputo's Deli where I had the Grand Parma breakfast sandwich and a cup of coffee. Then walked home through Sugar House Park.

PM: 10 miles circling Liberty Park. Thumbs-up to the girl who was playing the bagpipes in the park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Wed, Mar 14, 2018 at 12:26:50 from 172.4.198.186

dang i miss caputo's, and of course liberty park eccentricities

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: Grandeur Peak.

PM: 2.25 treadmill miles. Weights.

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

PM: No running today. Andy and I went up to Millcreek Canyon and hiked up Rattlesnake to the Pipeline trail and then west aways. Got back to the car just as it was getting dark.

Kitchen remodel is progressing. Everything torn up though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Mon, Mar 12, 2018 at 20:55:10 from 73.144.91.168

I spend a not inconsiderable time during the week looking at houses on Zillow and the first thing I look at is the kitchen. My current one is falling apart.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: 2 mile walk.

PM: 7.25 miles around Liberty Park. First mile and last 3/4 mile with Andy.

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

10.25 miles on the treadmill. While I was running, I thought about the Emerson quote, "first, be a good animal" and what it means.

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

Feeling some twinges. Took the day off. 

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

Another 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
5.500.000.000.005.50

5.5 miles on the treadmill. Not much, but much better than nothing.

I'm reading  a really good article in The Atlantic called The Last Temptation by Michael Gerson. It's about the enthusiastic support white, evangellical Christians give to Donald Trump. Required reading I think.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Holt on Sat, Mar 17, 2018 at 18:06:50 from 71.37.81.84

Very interesting read indeed. I personally struggle mightily with Trump. And I also struggle with the hypocrisy of those who support him while tending to be followers of Christ. I see no connection between his views of racism and disdain for his fellow man (and donít get me started on his view of women as objects for his own personal lusts) and the teachings of Christ. I guess the big idea is that many believe their Christian lifestyle so under attack that they will make a deal with the devil who says he will protect that lifestyle. See through the liarís mask people, please.

As the kids would say... donít @ me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Walked to the gym. Treadmilled 6.5 miles so I could run and watch basketball. Walked to Barnes and Noble where I read some and had a cup of coffee.

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. Struggling to achieve a semblence of work-life balance. Everything discombobulated.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Mar 20, 2018 at 14:59:43 from 165.156.40.17

What is contributing to your discombobulation?

From Rob Murphy on Wed, Mar 21, 2018 at 10:09:03 from 163.248.33.220

1. End of quarter at school.

2. Getting kitchen remodeled.

3. New dog that is high maintenance

4. Other family members schedules conflicting with my own.

5. Lack of adequate sleep.

From Jon on Wed, Mar 21, 2018 at 19:14:06 from 96.33.86.208

Number 5 seems to always make the rest of them harder.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: 6 miles at Liberty Park.

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

PM: 6.5 miles at Sugar House Park. Not a very good run. I felt like a tired, slow, plodding old man.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Thu, Mar 22, 2018 at 11:51:15 from 141.210.128.230

I am guessing you weren't actually running like an old man even though it felt that way.

4 of my runs this week have been 9:45+ pace. And that's at 33! I also concur with Jon's comment about the many strong examples of master's runners on this blog. Gives me hope that I have (I hope) years of running ahead of me in whatever capacity that might look like. I always try to think of of what my minimum threshold for running is when I age and I think the answer is "getting out the door."

I just started following a guy on Strava who knocked out a 20 miler at 6:37 pace on his 57th birthday. Clearly the exception (he ran a 9:08 2-mile in high school), but it's pretty amazing to see what people are capable of.

I also found this fella's approach to life pretty great. It seems he wants to run, eat enough food, be mostly left alone, and have a few beers:

https://www.theatlantic.com/video/index/555527/dag-aabye-death-race/

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles treadmill. Better 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
7.250.000.000.007.25

PM: 7.25 at Liberty Park with Jeff.

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

PM: 6.75 muddy miles on the pipeline. Lots of snow at the end.

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

PM: 8.25 on the treadmill. 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
1.000.000.000.001.00

PM: Didn't really run except for a bunch of times up and down the big hill to the upper field at Lindsey Gardens during Andy's baseball practice. Also did some push-ups. Also went for a walk. Also appreciated the view of Salt Lake from the upper avenues that kept me from moving away from Utah a couple years ago. That's right, I stayed for the views!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Mar 28, 2018 at 15:13:42 from 141.221.191.225

Glad he got to practice after their first one was cancelled. How did it go? New coach ok? Still catching?

From allie on Wed, Mar 28, 2018 at 20:59:25 from 73.97.187.130

https://goo.gl/MHX1LN

i sat for a long time at this spot in SHP the day before i left for atlanta. i will never stop missing it, but so far seattle is pretty nice, too. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM: 6.25 miles. Something's not quite right with my running. I think it might be sleep deprivation.

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've changed my blog title to reflect my most recent teaching evaluation from the Canyons School District. After 22 years, I've become "minimally effective". This is the second to the lowest rating.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Mar 29, 2018 at 07:52:18 from 141.221.191.225

Sorry.

From dugco on Thu, Mar 29, 2018 at 07:56:38 from 68.35.220.137

Congrats! No longer in the lowest rating, eh? Movin on up!

You're welcome.

From Jason D on Thu, Mar 29, 2018 at 08:35:13 from 141.210.128.230

Ugh. If you are minimally effective the rest of the teachers must be at least demigod status.

From Bret on Thu, Mar 29, 2018 at 08:44:41 from 216.234.133.229

Sorry...

From Minimally Effective on Thu, Mar 29, 2018 at 09:05:23 from 163.248.33.220

Instead of providing "14 corrective or positive feedbacks (effective) during a 30 minute classroom observation,I only provided 9 (ineffective)

From dugco on Thu, Mar 29, 2018 at 09:26:56 from 68.35.220.137

So you're supposed to interrupt your lesson/class every 2 minutes or so to tell Johnny to pay attention or to tell Susie that she's brilliant. I amend my previous snarky comment to... sorry

From Vis on Thu, Mar 29, 2018 at 20:18:18 from 170.72.4.175

Data-driven evaluations!!! Two sarcastic thumbs up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I'll probably take another zero today because I don't feel like running. 

PM: 4 mile walk around the cemetary at Andy's 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
9.300.000.000.009.30

PM: Went to the Pipeline Trail in Millcreek Canyon after school. Ran the whole 15k. Then I sat on a rock next to the river and drank a beer.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Mar 31, 2018 at 16:44:13 from 173.198.188.101

Sounds like a better time than our excursion last week. Glad to see the name back on your blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM: Just 3 easy 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
9.000.000.000.009.00

Noontime: 9 mile out-and-back on the Jordan River Parkway with Andy. Andy on his bike that is. First perfect day of spring - sunny, warm, baseball on the TV, Jazz game toningt, spring break. Perfection!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Martin on Mon, Apr 02, 2018 at 07:44:03 from 89.14.189.231

Same here in Germany. Hopefully this nasty winter is gone...

From allie on Mon, Apr 02, 2018 at 10:37:36 from 73.97.187.130

jazz up to the 6th spot, wiiild finish ahead

From Jason D on Mon, Apr 02, 2018 at 21:30:15 from 73.144.91.168

Good time for a break. Enjoy it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: 8.25 miles in Millcreek Canyon. Out and back to Elbow Fork and then a little more on the Pipeline Trail. Breakfast with Abby after at the Blue Plate Diner. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Apr 02, 2018 at 12:14:23 from 141.221.191.225

Enjoy your time off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles on the Pipeline Trail. It's being a good week.

Heading up to Park City tonight for one night. First time we've ever left the kids alone overnight. Totally acceptable with a 17 year old right?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Apr 03, 2018 at 12:21:32 from 141.221.191.225

Yes, she can handle it. Plus you are not that far away just in case. Have fun!

From Martin on Tue, Apr 03, 2018 at 16:13:03 from 89.14.205.199

Absolutly! Please ask when the party starts! (-;

From Jason D on Tue, Apr 03, 2018 at 18:15:40 from 73.144.91.168

Absolutely. I won't divulge how old I was when my parents first left me home alone. Actually I can't remember how old but I'm guessing it was closer to Andy's age.

Enjoy yourselves. Have a strong beer. Sleep in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: 2 mile walk around Park City. Felt affluent.

PM: 6.25 treadmill miles at 7:30 pace. Short weight workout. 1 mile on one of the new cross training machines who's name I know not.

Watched Shohei Ohtani highlights on youtube 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
12.000.000.000.0012.00

AM: 12 miles in Millcreek Canyon. Out and back towards Elbow Fork (6 miles) and out and back going west on the Pipeline Trail (6 more miles).

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

5 treadmill miles, weights, foam rolling, swimming, hot tub.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Apr 06, 2018 at 13:11:40 from 165.156.40.22

How long do you spend at the gym doing all of that?

From Rob Murphy on Fri, Apr 06, 2018 at 13:25:00 from 67.177.28.4

1:15 to 1:30

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 wet, sloppy miles on the Pipeline Trail, my go-to on my rapidly wrapping up staycation.

Walked a total of 2.5 miles as well.

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

AM: 8 miles of Sugar House Park loops. I planned to do 15 but I felt sluggish and achy and just wasn't enjoying the run. It happens every now and then. I'll take theday off tomorrow.

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

Mostly a rest day. 100 push-ups and 100 sit-ups and I walked a couple miles around the Avenues in the afternoon.

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

4 easy miles. 

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

AM: Easy and thouroughly enjoyable 4.25 mile run. Mostly around the track here at school. Lectured on the Cold War after.

PM: 6.5 mechanical 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

8.5 miles around the neighborhood. Blustery, snow flurries.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Martin on Fri, Apr 13, 2018 at 00:30:16 from 212.88.157.202

Crazy to read about your weather conditions. 70 degress and sunny here! (-;

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM: 4.5 miles. 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
14.500.000.000.0014.50

AM: 11.5 miles on the Round Valley Trails in Park City. No snow, very little mud.

PM: 3 easy miles to get to 50 for the week. Don't usually obsess over numbers that way but it felt important today for some reason.

 

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

15.25 miles of hard running in Millcreek Canyon. Lots of climbing.

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

Today I rested.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM: 5.5 miles circling the block.

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

PM: Got evicted from my classroom this afternoon for an elementary school debate tournament (It's important to instill geekdom at a young age). So I went and ran 8.5 miles in the gully plus a mile of cross training.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

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

PM: 5.5 miles onthe 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
8.000.000.000.008.00

PM: 8 miles with Andy on 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
11.500.000.000.0011.50

AM: Made it to the trailhead before 7am this morning and did 11.5 miles on the Pipeline. Crowds and bad mountain biker people were building by the time I finished.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From JD on Sat, Apr 21, 2018 at 10:39:53 from 73.20.104.180

good job beating the madding crowd

i miss that pipeline trail run. nice morning for a run

From Rob Murphy on Sat, Apr 21, 2018 at 11:29:08 from 67.177.28.4

It was one of those "why I moved to Utah" runs JD.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Walked up to church with Andy. Met Abby there who slept overnight at a youth group thingy. 

Noon: 10 miles around Sugar House Park at 7:50 pace. 75 degrees and sunny -felt warmer than that. Not acclimated yet.

PM:Lots of rope jumping, weights, core etc...

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

Rested. Watched the Avenues Zombies dominate the Central City Wombats and the Jazz dominate the Thunder to take a 3-1 lead.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Tue, Apr 24, 2018 at 17:46:59 from 73.97.187.130

wild game, go jazz go

From Rob Murphy on Tue, Apr 24, 2018 at 18:58:06 from 67.177.28.4

They're playing the ex-Sonics and Quinn is from Seattle.Reasons why Seattle should be part of Jazz Nation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

PM: Majestic 10.25 miles in the mountains. 8:45 average, pretty hilly.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Wed, Apr 25, 2018 at 07:19:08 from 47.206.60.114

Majestic sounds really good. I'd like a majestic run someday. Are mountains required for that?

From Rob Murphy on Wed, Apr 25, 2018 at 08:32:56 from 163.248.33.220

Sometimes I have to remind myself to stop running because when you're gawking at the scenery while running, it's easy to trip. So you have to stop and take it in. This never happened to me when I lived in Florida. Although runs along the water are nice.

From Jason D on Wed, Apr 25, 2018 at 20:47:02 from 73.144.91.168

Everything in Utah is hilly, so I have to assume it is quite hilly. No hills here. Small grades people call hills.

I just noticed that you must have recently added "Winner 1985 Rod Dixon Run" to your side bar, which, other than the race reports, are the only accolades I have been able to pull from your blog. The other was a 10:17? 2-mile time trial from your military fitness test. You told me about that and how you met your wife.

From Rob Murphy on Wed, Apr 25, 2018 at 20:53:45 from 67.177.28.4

1:54 800, 4:01 1500, 15:06 5k, 31:55 10k on the track. Them's my PR's from my 20s in the 1980s.

From Rob Murphy on Wed, Apr 25, 2018 at 21:00:00 from 67.177.28.4

The Rod Dixon run was where we'd run a mile and drink a beer in under 10 minutes until we couldn't do it anymore or timed out. Timed out would be like coming through 5 laps in 51 minutes. I did 13.5 miles/beers in 1985. #pride

From Jason D on Wed, Apr 25, 2018 at 21:07:56 from 73.144.91.168

Thanks. I have always wondered, but I guess all I had to do was ask :-)

I tried to look up the run, but couldn't find anything but his famous quote makes this make sense. That is an impressive record.

From Rob Murphy on Wed, Apr 25, 2018 at 21:28:34 from 67.177.28.4

He was a great runner who loved his beer. I think the run was an invention of the Furman University cross country team.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

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

PM: 6.75 miles on the trails in City Creek Canyon

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

PM: I ran an easy 4.25 around the school/track. Heading out to Kramer Morton's wedding shindig this evening and won't have time for more.

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 cross training on the new machine who's name I knoe not. Not an elipticke, not a stair stepper, but sort of a combo.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

AM: 12.25 miles around Liberty Park. Slow and easy.

PM: 2.25 miles with Andy. As usual with Andy, it involved getting an ice cream towards the end of the run and walking home.

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

AM: 15 miles at Jeremy Ranch. 8:20 pace.

Go Jazz!!!

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

Rest

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

PM: 7 miles easy. 6.5 of it with Jake and Andrea around Wheeler Farm.

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

PM: 9.5 miles on the Pipeline Trail. Enjoyed the rain and the solitude. Then I enjoyed watching the Jazz defeat the Houston Rocketts in Houston.

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 in the gully. A mediocre run in most respects.

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

PM: Another Pipeline run. Encountered a rattlesnake and a coyote. 

It's starting to warm up enough so that I'm feeling more depleated after runs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, May 05, 2018 at 10:04:19 from 96.33.86.208

Did you eat the snake and bite the coyote?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 hard miles in City Creek/Bonneville Shoreline 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
7.000.000.000.007.00

AM: 1 mile walk.

PM: Walked up to the gym. 7 miles cross training. Weights and a short swim. Walked home via the bookstore.

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: 4 easy miles. Yes sir.

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

AM: 2.25 miles around the Alta track. Just Because.

PM: 10 miles out and back on the Porter Rockwell in 1:20. Borderline hot!

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

8.25 hard, but fun, miles on the Temple Quarry Trail in Little Cottonwood Canyon, 9:12 average 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

I have 15% body fat.

Went down to BYU this afternoon to participate in a study of "older" runners. Got a MRI and a DEXA body scan. Pretty cool. Glad to find out my bones are dense and my body fat is low. 

With that, work, region track meet at Alta, and Andy's baseball game, I had to take a zero.

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

PM: 4 easy miles around the track after school. Decided to race a half marathon tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Dino Half Marathon (13.1 Miles) 01:21:47, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0013.100.0015.10

I ran the Dino Half Marathon in Vernal this morning. Completely spur of the moment. I was sitting at my desk yesterday morning and got the urge to race. So I consulted the Salt Lake Running Company race calendar and came up with this one. Registered, made reservations at the spiffy Comfort Inn Vernal and left after work. Got to the "expo" at the Spring Hill Suites (too pricey for me) and then went to eat. Happy to discover that Vernal has a brewpub downtown. Had a Vernal Cheesesteak (I won't say Philly) and some sweet potato fries along with a large pale ale.

Up at 4:30, caffeinated, showered, ate a pro bar and a banana, and headed to the bus pick-up area. Nice charter busses, not school busses. Sat next to a lady in her 30s who was super excited for the race and obviously very proud of herself for running it which halped me with perspective and gratitude. Starting line was in a beautiful area of Dinosaur National Monument. Plenty of pop's, hot chocolate, drinks and Gu's at the start.

Had a nice group of runners for the first 3 or 4 miles before all but one dropped off. I ran conservatively at first and thin settled into a 6:05 to 6:15 pace for the middle miles. Felt really comfortable aerobically but my legs definitely felt my lack of road running and anything other than slow miles the past couple months. Never came close to struggling - my slowest mile was 6:25 and I finished in 1:21:47. Good for 5th place. Plenty of Great Harvest bread, chocolate milk, and entertainment at the finish. Appreciated not having to wait around forever for the awards.

Nice to meet Kenny (formerly "Kenny the Apache" here on the blog). Kenny finished 2nd today in 1:19. He seems like a great kid and has a ton of enthusiasm for this sport. Happy to hear he's going to Utah State in the fall.

Great race!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Sat, May 12, 2018 at 11:57:13 from 73.144.91.168

Good running! That lean body mass helps.

From jtshad on Sat, May 12, 2018 at 16:42:19 from 174.208.19.206

Great time and sounds like a fun race. Congrats!

From Kenny the Apache on Sat, May 12, 2018 at 20:15:48 from 65.48.74.201

Awesome race Rob! It was really cool to meet you at this race. If you are ever in Vernal, we should meet up for a run.

From BeetLover on Sat, May 12, 2018 at 21:13:14 from 131.213.246.67

Nice race

From Donald Davis on Sun, May 13, 2018 at 06:52:27 from 96.18.226.22

Well done, Rob. Kudos for the spur-of-the-moment race decision! I am not sure I would have the guts to do that, and still race well.

From Bret on Sun, May 13, 2018 at 13:17:09 from 99.1.220.106

Nice one Rob - I love the "spur of the moment - I just feel like racing" - idea. Sounds like you had a lot of fun.

From Blake Bennion on Sat, May 19, 2018 at 01:40:43 from 172.56.6.149

Way to go!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Remember the name Larry Waters?

He was a 33 year old truck driver from L.A. who spent a lot of his time sitting in a lawn chair on his back patio wishing he could fly.

Then, one day, he filled 45 Army surplus weather baloons with helium. He attached them all to his lawn chair - the kind with rivets and polyester webbing.

Then he just took off - he took with him a parachute, a CB radio, a 6 pack of beer, several peanut butter and jelly sandwiches, and a BB gun to pop some of the balloons so he could come down.

Instead of just going up 200 feet over his West LA neighborhood, Larry Walters went up 11,000 feet into the approach corridor of LAX where he was spotted by several pilots. Later, safely on the ground, there was a press conference:

Press: Were you scared

LW: Wonderfully so

Press: Would you do it again?

LW: Nope

Press: Why did you do it in the first place?

LW: Well, you can't just sit there!

A bunch of 90 year olds were surveyed and asked, "if you had your life to live over what would you do differently?"

Three most common answeres - 1) I would reflect more, 2) I would risk more, 3) I would do more that would live on after I was gone

- From today's sermon at Wasatch Presbyterian Church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, May 14, 2018 at 14:30:26 from 216.234.133.229

Great story, but wikipedia reveals a tragic end to Larry Walters 10 years later...

From Rob Murphy on Tue, May 15, 2018 at 06:01:09 from 67.177.28.4

I saw that :-(

From Jon on Tue, May 15, 2018 at 20:09:03 from 96.33.86.208

I love that story.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Another day off. Sore. To be expected I guess.

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: 2.5 mile walk, 100 push-ups, 100 sit-ups/core.

PM: 6.5 miles onthe Pipeline. Lovely 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
6.500.000.000.006.50

PM: 6.5 miles in City Creek Canyon. I was menaced by another rattlesnake. That's 2 in the past 2 weeks.

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: 2 easy miles around the Upper Loop. 100 push-ups/100 sit-ups.

PM: 7.25 hard miles up the Up the Pipeline to the terraces and back. Then I went to Andy's game and watched the Zombies beat the Central City Pirates 7-6. Andy walked and got a hit and scored 2 runs.

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

Off day. Just didn't feel like running. went for a nice walk instead.

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

AM: Early 12.25 miles around Sugar House. Don't think I dipped under 8 minute pace for even a mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From BeetLover on Sat, May 19, 2018 at 18:35:11 from 210.248.148.131

ThatĀfs sprinting compared to my recent average pace. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles on the Pipeline Trail. Normally I wouldn't attempt a run in Millcreek Canyon on a Sunday afternoon in May due to the crowds but a fairly intense little stormlet blew through around 4:00 and I gambled that it would chase folks away. I was right.

Abby had her confirmation at church this morning. As someone who came up in a church that didn't do this sort of thing, this was new to me. I liked it because I like ceremony and rites of passage - something we don't do enough of.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, May 20, 2018 at 20:19:17 from 173.198.188.101

Congrats to Abby!

From JD on Sun, May 20, 2018 at 21:33:05 from 75.169.2.36

nice crowd avoidance strategery

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

PM: 3 mile walk. Andy hit a grand slam tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Tue, May 22, 2018 at 21:06:07 from 73.144.91.168

Go Andy! That's pretty awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM: 6.25 alternating slow and faster every quarter mile. 2 miles of cross training

Evening: 2 mile walk. Nice to have Jeff and Justin Shadley stop by tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, May 24, 2018 at 15:02:28 from 141.221.191.225

Thanks once again for your hospitality! Return the favor soon, right? Sorry we missed you before work in the morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: 2.25 mile walk. 125 push-ups, 125 sit-ups/core

PM: 7 mile trail run up and down City Creek Canyon.

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

9.25 miles on the Porter Rockwell. at 3 pm. The heat and unrelenting sun made this run unpleasant. 

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 with Andy who came to work with me today. Push-ups/Sit-ups

PM: 4.25 mile neighborhood run. Hot.

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

AM: 11 miles from home, meandering to Liberty Park and around a couple times.

PM: Walked to the gym. 4.25 miles of cross training. Swam a few laps. Hot tubbed. Walked home. 

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

PM: 9.3 trail miles onthe Pipeline. Lots of rain/mud, trail is getting overgrown.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.252.000.000.008.25

AM: 8.25 miles on the treadmill. First 5 at just under 7:30 pace. Alternated easy/harder running every 1/4 mile after that.

PM: Walked a couple miles and played some 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

Rest. 2 mile walk 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
7.500.000.000.007.50

PM: Ugh! 7.5 miles around Sugar House. 8:09 pace. Sluggish.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, May 30, 2018 at 19:50:25 from 96.33.86.208

Sluggish = recovery needed

From Rob Murphy on Wed, May 30, 2018 at 21:20:13 from 67.177.28.4

I took yesterday off!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 miles easy plus 30 times up and down the stadium steps at Alta.

Andy's baseball team defeated the Sharks tonight 7-6 so they will play the Central City Pirates Saturday for the championship. 

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: 2 mile walk. 125 push-ups 125 sit-up.

PM: Hard run up and down Grandeur Peak. Awsome sunset. Finished right at dark.

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

AM: 8 miles on the Jeremy Ranch Road.

Busy day. Amiee and Fritz, both formerly of this blog, are getting married today so we're heading up to Alta for that. Should be a perfect day for it. Actually, Ann and Abby are going up because I have to get Andy to his baseball game since hes team made it to the championship of the Avenues/Central City league. I will be going up after for the reception and spending the night. Then the first Alta run of the summer on Sunday morning. Becomming a wedding tradition.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Jun 02, 2018 at 12:48:34 from 75.174.13.61

Go Andy! Have a fun time at the wedding, give my best to the newlyweds!

From Jon on Sat, Jun 02, 2018 at 13:12:10 from 96.33.86.208

Fun times. Did they meet because of the blog?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 8 miles with Jake, Andrea, and Allie. Started at Alta, up the summer road, around the campground once, and back down. No snow until the campground but then fairly deep still on the loop.

First of many Alta runs over the next few months.

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: Two mile walk. That's all.

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: 9.3 miles on the Pipeline Trail. Work day today consists only of Alta High graduation at the Huntsman Center. Then over to Andy's 6th grade "graduation" at Highland Park Elementary.

Last day for me tomorrow as I wrap up year 22.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Jun 05, 2018 at 09:19:36 from 174.27.42.65

Congrats on 22 years of impact to all the kids you have taught.

We are getting old, I just passed 26 years at my job...sigh.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

It's #GlobalRunningDay so I thought I might as well go for a run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Jun 06, 2018 at 15:04:46 from 165.156.40.23

You said you ran 10 miles on Twitter

From Rob Murphy on Wed, Jun 06, 2018 at 16:54:40 from 67.177.28.4

I round up on twitter. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: Late morning gully longer run. Got to catch up with Kramer which was fun.

PM: Walked 4 miles around Liberty Park during Andy's marathon 2.5 hour 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
10.000.000.000.0010.00

AM: 10 miles in Millcreek Canyon. Up and down the Elbow Fork extension and then 4 miles out and back on the Pipeline.

PM: Swimming, diving, water sliding, soaking at Lava Hot Springs with Andy. Exhausted!

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: Just an easy 10k around Lava Hot Springs. Driving and festivities today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Jun 10, 2018 at 11:54:09 from 75.174.11.61

Thanks for making the trek to help celebrate Justin's graduation and staying the night. Loved having you guys!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

PM: 5.25 miles around Liberty Park and the hipster 9th and 9th neighborhood here in SLC.

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: 4.25 miles at practice. 52 push-ups in 1 minute.

PM: 8 miles, Elbow Fork, Pipeline. Excellent Millcreek soak after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Russ on Mon, Jun 11, 2018 at 14:39:29 from 74.114.3.253

Nice! That's a lot of pushups, way more than I can do in one go.

From Jason D on Mon, Jun 11, 2018 at 20:25:54 from 73.144.91.168

Sounds like I need to up my pushup game!

From Rob Murphy on Mon, Jun 11, 2018 at 21:43:07 from 67.177.28.4

I'm better at push-ups than I am at running. 52 in one minute at 53 years old. I also haven't done any in over a week. Only one kid on the team beat me.

I was talking lots of trash after.

From Jason D on Mon, Jun 11, 2018 at 21:47:40 from 73.144.91.168

I got 43. Much work to be done!

From Rob Murphy on Tue, Jun 12, 2018 at 12:27:03 from 67.177.28.4

That's better than most of my runners.

From allie on Wed, Jun 13, 2018 at 18:55:32 from 73.53.95.221

i got 52 as well.

a secret you would never know by looking at me since my guns are actually more like dough (cuz diet and genetics), but i have been doing 200 pushups/day since february 2015. i do miss some days here and there (like late nights at weddings), but for the most part i get it done every night before bed.

i started out doing 10 sets of 20 (cheating knee style), and over the 3+ years have worked up to doing 5 sets of 40 (standard form). it's a great netflix activity.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: 8.25miles at Alta Ski Area.

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

Sick. Had a hard time getting out of bed. Crappy day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Jun 14, 2018 at 06:59:20 from 141.221.191.225

Sorry you are not feeling well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Another day of woe...

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: Managed a decent 6.25 miles in Millcreek Canyon. Ran 2 miles with Andy when I got home.

Also signed up for the Wahsatch Steeplechase today. A race I've never run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Sat, Jun 16, 2018 at 22:11:09 from 172.58.46.201

Looks like a fun and difficult one. I'd join you except I'm already doing a 5k that day. And I'm not sure I'm quite back in shape enough for a mountainous 17 miler just yet haha.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Hard run with lots of climbing. Burch Hollow to the top of Mt. Aire 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
6.250.000.000.006.25

PM: Walked to gym, 6.25 miles on the new cross training thing that I like, weights and core, swam 10 laps, walked home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Sun, Jun 17, 2018 at 18:48:13 from 73.144.91.168

Happy Fathers Day, Rob.

From Rob Murphy on Sun, Jun 17, 2018 at 19:27:39 from 67.177.28.4

Thanks Jason. Its been a pretty good one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

Set a PFKT on the Pipeline Trail today of 1:12:50. That's a 7:50 average for the whole enchilada. Splits were - 8:14, 8:13, 7:53, 7:55, 7:51, 7:40, 7:43, 7:36, 7:39, 2:07

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Tue, Jun 19, 2018 at 04:59:11 from 174.58.54.231

That's a good enchilada!

From Jon on Tue, Jun 19, 2018 at 07:00:44 from 165.156.40.42

I've never done the pipeline but heard much about it. Does it live up to its reputation?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 9 miles at Alta Ski Area.

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

Early PM: Pipeline Trail leisurely.

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

AM: 2 mile walk/jog at practice. That's all for today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Sat, Jun 23, 2018 at 19:40:02 from 174.233.16.93

Practice as in running and coaching? Are you golfballing/tennis balling your PF?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

PM: 4.25 miles on the treadmill. Alternated quarter mile fast/quarter mile easy the last 2.5 miles. Hot tub. PF is acting up ahead of the race tomorrow, but I'll be fine.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Wahsatch Steeplechase (17 Miles) 03:05:38
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

That was unpleasant.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Jun 23, 2018 at 16:38:59 from 99.1.220.106

LOL - am sure you are wiser for the experience.

From allie on Sun, Jun 24, 2018 at 17:43:38 from 73.53.95.221

TL;DR

nice job!

From Russ on Mon, Jun 25, 2018 at 09:50:04 from 74.114.3.253

Looks amazing! And I'm sure it was an awful, but beautiful experience. Or not.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 2 mile walk. Will be out of commission for a couple days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sun, Jun 24, 2018 at 18:42:35 from 96.33.86.208

That sore? What hurts the most?

From Rob Murphy on Sun, Jun 24, 2018 at 21:39:26 from 67.177.28.4

Quads. Left hamstring.

From Martin on Sun, Jun 24, 2018 at 23:33:15 from 212.88.157.202

Welcome to the club! (-:

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

More rest. Some walking.

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

AM: 3 mile hike at Alta

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: 6.5 miles easy with some of my boys at practice. Still a little sore but it was good to be back at 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
6.000.000.000.006.00

AM: 6 miles around Sandy and some farting arounf in the weight room with my mini-team. Lots of rope jumping.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.000.007.50

AM: 3 mile walk around the neighborhood.

Noon: 7.5 mile treadmill run with 6 X 1/2 mile at 5kish pace. Maybe 10k.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Jun 29, 2018 at 15:43:05 from 96.33.86.208

Are your thoughts of Wahsatch Steeplechase improving as time passes?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM: 3.25 mile walk with Andy to the Blue Plate Diner and back.

Late AM: 9.25 miles on the treadmill. 12 laps swimming. Hot tub,

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

AM: Walked 5.5 miles on the Jeremy Ranch Road. Ran a little.

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

AM: 8.25 hilly gully miles plus a little swim. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Sandy Classic 5k (3.11 Miles) 00:18:33, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.110.006.61

Donned the ridiculously small BOA flag shorts for the annual Sandy Classic 5k. I ran 9 seconds faster than last year and averaged 5:59/mile! Decided to just race and run by feel so I didn't wear a watch and don't know my splits. Great race.

As usual, neighborhood parade now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Wed, Jul 04, 2018 at 11:43:05 from 73.144.91.168

I have those shorts! Strong effort. Iíve been finding lately I love running by effort. I still wear my watch but check the data later.

Happy 4th, Rob.

From steve ash on Wed, Jul 04, 2018 at 12:42:38 from 67.2.27.75

Really Nice Rob. 9 second PR is fantastic. Nice work.

From Rob Murphy on Wed, Jul 04, 2018 at 12:55:20 from 67.177.28.4

Thanks Steve, but that's 9 seconds faster than last year. Several minutes away from my PR!

From steve ash on Wed, Jul 04, 2018 at 13:04:19 from 67.2.27.75

Sorry that is what I meant:)

From Bret on Thu, Jul 05, 2018 at 07:01:14 from 99.1.220.106

Great racing Rob - very impressive.

From jtshad on Thu, Jul 05, 2018 at 07:04:30 from 141.221.191.225

Nice race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Low energy day. Ran 5 miles on the treadmill at 8 minute pace followed by some lifting. 

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

9.25 mile treadmill run with 6 X 1/2 mile at 6:30 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
12.000.000.000.0012.00

AM: 12 miles at Jeremy Ranch. Started at 9 am and it was already hot. Averaged 8:10. A real grind today.

PM: Weights and core at the gym.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From The Warbeast on Sat, Jul 07, 2018 at 11:42:39 from 174.208.15.230

Coach Murphy you are a beast

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 5 miles around Liberty Park. Sore from yesterday. Sat on a bench after and read Timothy Egan's The Immortal Irishman.

I may try do do some eliptickling or bike riding this afternoon.

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

9 miles on the treadmill at 7:30 pace. Included 5 x 2/4 mile at 6:30 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
10.000.000.000.0010.00

AM: 10 miles at Alta Ski Area.

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. Traveling.

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: 3 mile walk along Salmon River.

PM: 6 miles here in Missoula Montana. Weights after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sat, Jul 14, 2018 at 07:50:51 from 73.53.95.221

deena k is in missoula right now, keep an eye out!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Ran up the switchbacks to the M then did some meandering and route finding around Mt. Sentinel (Sentinel Mountain?). Finally headed south and then into national forest land in a canyon east of Missoula. Very nice run.

PM: Had lunch at the University of Montana and then went to some parent stuff with Ann. After that I facillitated the tubing trip down the Clark Fork for Ann, Abby, and Andy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Fri, Jul 13, 2018 at 17:18:10 from 67.2.62.226

Sounds like a busy day but fun for sure.

From jtshad on Fri, Jul 13, 2018 at 19:14:29 from 174.27.56.98

Hope you are having a good trip. Abby like UofM?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM: 9.5 miles 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
6.750.000.000.507.25

AM: 6.75 miles in the gully plus 6 hill sprints.

PM: 4 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
12.000.000.000.0012.00

AM: 12 pretty hard miles up at Alta. Need a short recovery day tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, Jul 17, 2018 at 14:45:23 from 216.234.133.229

Any moose sightings?

From Rob Murphy on Tue, Jul 17, 2018 at 16:43:04 from 67.177.28.4

No. Too much construction traffic and noise are keeping the moose away. I did see one in Big Cottonwood Canyon a couple weeks ago.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM: Easy run in Draper on the Porter Rockwell. Met Scott for lunch at Feldman's Deli and talked politics, history, and music.

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

Noonish: 6.25 miles of cross training. 20 laps in the pool. 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
9.300.000.000.009.30

AM: Met Ian and A.J. at Einstein Bagels on Wasatch then ran the Pipeline together. Good run. Breakfast after obviously.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

AM: 14.25 miles on the Jeremy Ranch Road followed by a 30 minute soak in the creek after which felt great.

I saw pretty much the entire BYU mens cross country team up there. What an impressive looking group. I believe they will make a serious run at the NCAA title this year.

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. Feeling off kilter today. In a funk.

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: Classic Gully Long Run super easy. Switched to the 10k tomorrow so I'll need a little more speed if I can muster it tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Deseret News 10k (6.21 Miles) 00:37:10, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.210.009.21

Today was my 12th time running this race and my slowest time since 2004. The dropoff from 35:42 in 2016 to 37:10 today is too much. I did win my age group and managed 3rd overall in the masters division.

Decided to add a more positive note. After almost 40 years of consistent racing, racing is just as fun and rewarding as it has ever been. I love everything about it, especially the hundreds of mental calculations you make during a fast race. I'll be 54 in a couple months and I need to be realistic about where my times are going to go from here. I'm grateful to have found a training/racing balance that works for me and I'm especially grateful that I'm able to compete on a regular basis.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Jul 24, 2018 at 09:32:50 from 141.221.191.225

Still a good time (for an old guy!). Congrats on the placement, sorry you are disappointed with the time.

From Bret on Tue, Jul 24, 2018 at 12:09:21 from 216.234.133.229

Were you wearing your Nike Vaporfly's? If not, perhaps we have a solution! :)

Nice job Rob. You have high standards for yourself - but that's still a great time.

From Bob on Tue, Jul 24, 2018 at 12:10:31 from 12.104.218.250

I'd take that time for a 10K at our age all day any day. Congrats.

From allie on Tue, Jul 24, 2018 at 12:45:09 from 73.53.95.221

nice job. happy pioneer day

From Martin on Tue, Jul 24, 2018 at 14:23:38 from 91.19.152.108

Congratulations! Very fast still!

From Jason D on Tue, Jul 24, 2018 at 20:58:37 from 73.144.91.168

Well done, Rob.

From Nora Jo on Sat, Jul 28, 2018 at 07:07:39 from 73.102.52.126

Much to be proud about Rob!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 4 mile walk. 

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

AM: 13 miles at 9,500 feet up at Alta. Averaged 8:45/mile.

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: 3 mile walk with Andy.

PM: 5.25 mile run. Weight lifting.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.750.000.000.0016.75

AM: 15.75 miles at Jeremy Ranch. Averaged 8:23. Ran into Jake and Andrea on the way back and did a couple miles with them. My only two under 8 minute pace.

PM: 1 mile

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: I was up late last night and felt tired/achy/sluggish this morning so I read some and went for a 2 mile walk. Looks like another scorcher today. Hopefully I'll feel like doing something more substantial this afternoon.

PM: Made it to the gym where I ran a leisurely 4.25 on the treadmill then some pool/hot tub recreating.

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

AM: Gully Longer Run plus 6 striders with the team.

PM: 1.5 mile warmup, weights and abs, 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
4.000.005.000.009.00

AM: 9 mile run at Alta with 5.5 miles tempo. Actually ran mile 5 on the downhill Summer Road in 5:50.

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

AM: 3 mile walk.

PM: Bike ride 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
8.500.000.000.008.50

AM: 8.5 miles on the Pipeline. Started in the dark at 6 am.

Here's a thought. I pulled my copy of The Complete Book of Running by Jim Fixx off the shelf and began skimming this evening. I got it for Christmas, 1979 when I was a freshman in high school. It's pretty surprising how much of the information is still solid today. What really got me thinking though was the tone of the book. Fixx wrote it in the early years of the first running boom of the 1970s and his own life was transformed by the sport along with millions of others. There's this general tone of optimism and excitement like the human race has just discovered something transformative after thousands of years of civilization - peole should get outside and run. I remember the excitement of those years and the energy you felt at every local 5k or 10k.

When was the last time something like that happened? A mass movement that prompted millions of people to embark on something new and positive?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Thu, Aug 02, 2018 at 20:15:55 from 67.2.62.226

Great post Rob!

I know my life changed for the better after reading it..

From allie on Fri, Aug 03, 2018 at 18:13:29 from 173.160.173.150

mannequin challenge

From allie on Fri, Aug 03, 2018 at 18:20:23 from 173.160.173.150

seriously though, i liked this. the past few years have been very up and down for me motivation-wise, which sometimes makes running hard. but the thing is, regardless of how lousy i might feel on any given day, running is always the good part. a good run never lets you down. but y'all already figured that out in the 70s! :) now we have to keep it alive thru at least the 4000s

From Nora Jo on Sat, Aug 04, 2018 at 09:58:37 from 73.102.52.126

I totally agree that running is transforming and leads to optimism. Since being sidelined so much this year, I have stayed busy with many forms of exercise. I just don't experience the same endorphin release as I do with running. Also, there is something unique about the running community. I am friends with elite and novice runners. No one seems to have an ego with this sport. I don't find that necessarily true with other sports.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: Went with Abby up to Jeremy Ranch and ran to the barn and back. Beautiful morning but the run was a struggle.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Dash For Donation 5k (3.11 Miles) 00:17:59, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.003.115.11

AM: Good race. Competed hard. Didn't wear a watch. I will abide no talk of this 5k actually being 3 miles.

Today's race was the Dash For Donation 5k which is being held in conjunction with the national transplant games here in Salt Lake this year. So the race was really 3 races in one. An open race, a race for transplant recipients, and a race for living (obviously!) donors. Ashton Arndt, one of my former runners at Alta, is the recipient of a liver transplant (from his mom!) and is a legend at the transplant games. It was great to see him today and just an honor to know him. Also got to see some former friends and aquaintances from South Carolina who are in town for the games. Some pictures are on my twitter @murphy_rob

I was planning on a decent run afterwards to get my mileage up to 50 but I spent too much time socializing. Now it won't happen and I don't care.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Sat, Aug 04, 2018 at 15:12:10 from 107.77.253.3

Great race! That time is awesome. Also, Socializing beats weekly mileage goals!

From Rob Murphy on Sat, Aug 04, 2018 at 15:59:22 from 67.177.28.4

Appreciate it Tom.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Dropped Abby off at church for a church trip for the week then went over to West High to watch the Transplant Games 1500. Ashton won as usual. That whole event is a celebration of life. I met a guy today who donated a kidney to a complete stranger he read about in a newspaper. I also overheard a conversation involving a woman close to my age who said she had lived 3 years with her new heart and was praying for 11 more. 

Noon: Went to the gym and did 6.25 miles on the "helixtipical stepper" and then swam 30 laps. Might cut back on the running for a while to get rid of my plantar fascitis.

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: Mounted my 1993 Specialized Hardrock mountain bike and rode 21 miles. I'm pooped! My butt will make me pay tomorrow as the seat is narrow and the bike has no suspension. But hopefully my foot will thank me. Going to cross train until its' better.

Also walked 2 miles in the gully at practice.

125 push-ups. 125 sit-ups

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, Aug 06, 2018 at 20:53:39 from 96.33.86.208

Plantar fasciitis- boo

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 2 mile walk.

PM: Walked to the gym then did 8 more miles of cross training with some intervals of sort tossed in. Body weight strength training - push-ups, abs, pull-ups, dips etc... walked home.

Finally got an audible subscription. Andy and I are listening to Band of Brothers by Stephen Ambrose driving to and from practice and I'm listening to The Swerve: How the World Became Modern by Stephen Greenblatt on my own.

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: 6.25 miles on the Porter Rockwell.

PM: Tubing up and down the Portneuf River. Hiked back up after tubing down. Nearly lost my life.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Aug 08, 2018 at 21:24:08 from 65.129.159.179

Are you in Idaho, maybe Lava Hot Springs?

From Rob Murphy on Thu, Aug 09, 2018 at 09:20:35 from 208.98.190.119

Yes. We've never done the tubing so Andy and I decided to come up and do that. I got stuck at the bottom of some rapids and then got slammed into by a group of about 15 teenagers.

From allie on Thu, Aug 09, 2018 at 10:25:09 from 73.53.95.221

"nearly lost my life" -- same thing happened to me, tubing at lava hot springs, in august.

both me and my sister lost our tubes and went downstream crashing into rocks and gurgling water for several minutes. one of the scariest moments of my life. my mom finally stopped us in a calm area and in the process of snagging us up, she broke two of her toes! when we returned our tubes the tube hut guy saw all of our injuries and said "oh yeah, i forgot to mention the river gets pretty hairy down there". lol.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: Long walk with Ann. 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
7.250.000.000.007.25

PM:  7.25 at Jeremy Ranch at sundown. Very 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
6.000.000.000.006.00

AM: 10 mile bike ride with Ian and AJ (they were running) around Sugar House Park.

PM: 6 and weights. Hot tub.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rob Murphy on Sat, Aug 11, 2018 at 13:39:55 from 67.177.28.4

Great bike ride Rob. Just testing to see if the recent comments box still works.

From Holt on Sat, Aug 11, 2018 at 17:25:54 from 71.37.86.163

It works... just not many comments any more #bumma

From jtshad on Sat, Aug 11, 2018 at 17:39:31 from 65.129.159.179

Looking forward to seeing you tomorrow. I am sure we will definitely need to grab a few beers after dropping Justin off.

From Jon on Sat, Aug 11, 2018 at 21:42:21 from 96.33.86.208

I remember when there were hundreds of FRB comments a day. Now, I can do one in the evening and still be the most recent one on the entire website 12 hours later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Late morning at JRR. Out to the barn and back. Hot and smoky. I'm laying low until some semblance of decent weather/air returns.

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

AM: 8 miles on the JRP with Jeff Shadley who's here dropping his young one off at college. 8 minute pace. Cloudy and a bit humid but not as hot. Smoke less awful this morning.

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

No running. Lots 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
7.000.000.000.007.00

AM: 7 miles on the Porter Rockwell. First 2 with Andy. Went to the batting cages and got an Icee after.

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

AM: 2 mile walk, 6 miles on the treadmill, and some swimming. Then maxed out on push-ups at 67.

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

No running, too much 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
11.000.000.000.0011.00

AM: 11 miles at Jeremy Ranch. Had to take Andy to baseball practice whe I got home and walked a couple miles around Liberty Park plus a lot of push-ups.

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

PM: I rode my trusty mountain bike 21 miles then watched San Andreas with Dwayne-The-Rock Johnson with Andy. A masterpiece!

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

AM: 8 gully miles at XC practice. Felt great. 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
6.000.000.000.006.00

Wrapped up prep for the 2018-19 school year and the arrival of new tykes tomorrow.

PM: Trotted around Liberty Park 4 times during Andy's baseball practice. By the 4th lap I felt pretty good which is the way of my runs these days.

Looks like the criminality of the current occupant might be finally be catching up with him.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Aug 22, 2018 at 07:06:30 from 141.221.191.225

But remember, "the truth is not the truth"...at least as his lawyers says applies to him.

From Jason D on Tue, Aug 28, 2018 at 20:23:11 from 73.144.91.168

Me to Megan: "I have 78 students. Oy. Wait. I think Rob Murphy on the blog has, like, 200." Best of luck with the new year. Are you back coaching?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

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

5 easy miles with the team.

Ugh! Busy week. taking some down time and just going with the flow for a couple weeks. Went to Andy's first Babe Ruth league game toningt.

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

PM: Hot 6.5 miles on the Round Valley trails in Park City. I deove up there because I thought it would be cooler. It wasn't really.

133

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Sat, Aug 25, 2018 at 20:18:10 from 74.120.32.191

133? You're constantly intriguing. Thanks for that.

From Rob Murphy on Sun, Aug 26, 2018 at 11:21:08 from 67.177.28.4

Heart rate. I got a new Garmin and yesterday's run was my first ever with a heart rate monitor.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: Easy 4.25 around Liberty Park. 7:57 pace. Walked a couple miles with Ann after.

124

PM: 3 miles easy.

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

PM: 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
7.250.000.000.007.25

PM: 7.25 miles in the gully at practice. 56:31 for a 7:48 average. 

138

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: 6 miles on the "helix".

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

6 miles on the treadmill after 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
6.240.000.000.006.24

AM: Up and down Grandeur Peak. Much needed.

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

AM: 8 miles on the Jeremy Ranch Road.

PM: 5 mile walk 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

No running. Attended a rock and roll concert inthe PM.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Martin on Thu, Sep 06, 2018 at 13:21:04 from 93.225.25.63

Which bands did you listen to?

From Jason D on Sat, Sep 08, 2018 at 20:28:01 from 73.144.91.168

That's living it up on a Tuesday!

From Rob Murphy on Sun, Sep 09, 2018 at 13:59:18 from 67.177.30.39

Delayed reaction Martin...Jason Isbell. With Aimee Mann opening up which was a treat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Nothing

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

Zero...

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

Another zero...2 mile walk.

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

Six miles.

"If that's the kind of quitter you are".

That's what my 10th grade cross country coach said to me in Apple Valley, Ca in the fall of 1980 when I told him I needed to cut a workout short due to my sore achilles tendon. I walked to the edge of the track crying and after sitting out one rep I rejoined the team and finished the workout. "What about your achilles" my coach asked. I told him that I rubbed it some and did a little stretching and it felt better. The truth is there was nothing wrong with my achiiles. It was hot, I felt like crap, and I was getting my ass kicked by the older guys on the team. Turns out what he said was exactly what I needed to hear.

I had a lot of admiration for Coach Lonsinger. He was a successful coach nearing the end of his career, a World War II veteran. I did not want him to think me a quitter.

But what if he had made the wrong call? What if I really had been injured and had ruptured my achilles? Then he would have just been a jerk. I wonder if there are guys out there who had the love of training and competition drummed out of them by the callous and insensitive Coach Lonsinger?

It's hard being a coach and trying to motivate dozens of different athletes. When to employ a little tough love and when a more compassionate approach is needed. Shifting gears from 14 year-old newbies to 18 year-old state champions. Adapting to the different natures of boys and girls. We all need to be sports psychologists.  

I always go back to why we even bother to have high school athletics in the United States. Most countries don't. Presumably its because we believe that there are some lessons that can be learned through competition that can't be learned in the classroom. I actually believe this but only if we train and compete a certain way. That scene in Without Limits comes to mind when Bowermann says "If you can find meaning in the kind of running you'll have to do to remain on this team, chances are you'll be able to find meaning in that other absurd passtime - life".

We want our runners to approach it that way. We want them all to develop a little more grit. We want them to learn to pull things out of themselves they never thought were in them. We know this isn't easy and that a couple tears might have to be shed and some aches and pains dealt with along the way. I'm thankful to have had a couple coaches that taught me that.

We coaches make mistakes working with other peoples children. I know I have. We feel the same range of emotions our athletes do. We feel the triumph and the frustration, the anger and the elation. Sometimes we end up dealing with athletes at the same time we're dealing with those negative emotions. We make the wrong call. We have to remind ourselves that our interactions and decisions with our runners need to be guided by love and compassion even when we may come across as cranky and frustrated. Our runners need to sense this. I hope they're thinking, "man, Coach Murphy seems really pissed off now and is kind of being a jerk but I know he cares about me and has my best interest in his heart". Hopefully they will if we've taken the necessary time to build relationships with them.

But even with knowing all this and after 23 years under my belt, sometimes I fall short.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Sep 10, 2018 at 15:53:12 from 216.234.133.229

Some good introspection here, Rob. I seem to recall a coach of ours who told us to "run through" our injuries - as if to do any less would be weak. Despite his level of achievement as a runner, I never thought he made a connection with any of us and would be surprised if he continued in a career as a coach.

You've clearly learned from your experiences both as the athlete and as the coach and continue to work on it. Nice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: Easy spin around the Foothill Loop before sunup.

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: 4 miles around Liberty Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, Sep 10, 2018 at 21:03:33 from 96.33.86.208

Were you in Greenville in 1989 for Hugo?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: 6 miles at Jeremy Ranch. 

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

PM: Walked 4 miles plus some push-ups, step-ups and such assorted calisthenics.

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

PM: 7.25 miles on the Pipeline. It's been a few weeks since I've been up there and I dare say it was lovely.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

PM: I jogged home from 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
0.000.000.000.000.00

AM: 5 mile hike at Alta Ski Area.

PM: Walked to the gym. Lifted weights. Swam. Hot tubbed.

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: Up and down Grandeur Peak.

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

PM: The team took a bus up to Jeremy Ranch for practice today. I ran 10 miles on the road plus a little out and back on the Pony Express 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
2.000.000.000.002.00

PM: Jogged 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
6.250.000.000.006.25

PM: The hilly rout on the Pipeline Trail to Elbow Fork. Perfect Fall day. Had a low key family birthday for Andy tonight. 13 years old.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

AM: 4.75 miles 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
6.250.000.000.006.25

AM: 6.25 miles around Liberty Park while Andy was at batting practice. 

Hats off to my #1 runner, Ian Valentine, who ran 15:26 yesterday at the Salt Lake XC Classic which was only good for 11th place. I remember when 15:26 would win races!

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

AM: Grandeur Peak run pretty hard. Got going before 7 am.

Time to find a winter racing goal. 

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

PM: Gully running at XC practice. Bordered on cool today. Sitting at parent teacher conferences now until 8 pm. 

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

PM: No running today, just a 2 mile walk at xc practice...

Ann got in a wreck today so I had to leave school for a while to pick her up, rent a car, doctor etc. Not her fault and the other driver was insured. Just a bit of whiplash and a totaled 2007 Hyundai SUV with 200,000 miles.

Parent teacher conferences again tonight until 8 pm.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, Sep 25, 2018 at 17:34:23 from 69.162.16.18

Sorry to hear that Rob. Hope Ann is ok.

From Jason D on Tue, Sep 25, 2018 at 18:27:00 from 73.144.91.168

Best wishes, Rob.

From Martin on Wed, Sep 26, 2018 at 02:10:47 from 212.88.157.202

Best wishes also!

From jtshad on Wed, Sep 26, 2018 at 07:42:54 from 141.221.191.225

Prayers for Ann that she is ok.

From Rob Murphy on Wed, Sep 26, 2018 at 09:38:31 from 163.248.33.220

Ann is ok. Thanks everyone.

From Jon on Wed, Sep 26, 2018 at 19:45:42 from 96.33.86.208

Hope her back is ok from that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM: 3 mile run home from Andy's baseball game.

I spent another day battling those who would fix what ain't broken in education.

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: 2 mile walk

PM: 10 mile trail run on the Pipeline

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

4 miles in Park City. Lots of back and forth at the Park City Invitational.

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

Ran to the gym - 4.25 miles of helixing and weights - ran 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: What is becomming my weekly Sunday run up and down Grandeur Peak.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.000.005.40

PM: 5.4 MILES.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Oct 02, 2018 at 07:17:51 from 141.221.191.225

Happy birthday, hope you had a great day...nice mileage for the day!!

From Jon on Tue, Oct 02, 2018 at 09:09:35 from 165.156.40.42

I'm a day late, but happy birthday.

To celebrate, I read about our adventure 8 years ago- I read your and my accounts, now I need to go read Cody's. That was quite the trip- so fun. Good memories.

http://murphy.fastrunningblog.com/blog-Grand-Canyon-Rim-to-Rim-to-Rim-Run/10-11-2010.html

From Rob Murphy on Tue, Oct 02, 2018 at 18:05:46 from 67.177.30.39

Thanks guys.

Again someday right Jon?

From Jason D on Tue, Oct 02, 2018 at 18:28:58 from 73.144.91.168

Happy belated birthday, Rob. Cheers.

From Jon on Wed, Oct 03, 2018 at 11:42:26 from 165.156.40.29

Doubtful for me. I'm not in any kind of shape to do a R2R2R again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM: 4.5 miles at practice. 10 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
9.300.000.000.009.30

PM: Perfect Fall run on the Pipeline Trail. Finished up just as it was getting dark.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, Oct 06, 2018 at 07:11:59 from 96.33.86.208

Are the leaves changing yet out there?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No 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
2.000.000.000.002.00

PM: 2 miles at Kiwanis Park in Provo

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: 6.25 miles on Grandeur Peak.

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

I ran Grandeur Peak hard today. 51:45 up, 34:37 down. Felt 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
4.250.000.000.004.25

PM:Just some easy plodding around the Lower Loop. Legs not sore, but heavy.

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: 4 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
7.000.000.000.007.00

PM: 7 mile journey around Sugar House Park. 

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

PM: 6 miles of cross training on a machine. 1 mile walk...

Attended Andy's last Fall Ball game. Should be called winter ball. He got a trophy for "Best Glove in the 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

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
9.500.000.000.009.50

AM: 9.5 miles on the Pipeline Trail. Beautiful morning. Going to see First Man now because I want to see it and because a lot of Trump supporters are boycotting it because it doesn't have enough flags.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Oct 13, 2018 at 15:43:15 from 99.1.220.106

I am reading the book. I think I sort of understand the directorís decision on the flags as I think the reason was that this was to be considered an accomplishment of ďmankindĒ.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25




Late AM: Weekly Grandeur Peak run. Lots of snow for October.

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

PM: A couple miles with the team.

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

PM: 6 miles around the neighborhood. State XC meet tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Oct 17, 2018 at 08:25:59 from 141.221.191.225

Good luck to your team at the state meet!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: 8.25 on the Pipeline before heading over to the festivities!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Oct 17, 2018 at 20:51:23 from 96.33.86.208

How was state?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 5 miles around Liberty Park. 6 striders. Need to do striders more. It makes no sense to complain about slowing down and attributing it to age when I neglect striders. Why don't I apply more basic coaching fundamentals to my own training?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

AM: 8 miles in 64 minutes on the roads in my neighborhood.

PM: 6.25 up and down Grandeur Peak and, damn, I'm tired.

I went and saw Free Solo about Alex Honnold's climb up El Capitan and I got fired up. Good to know I can still get inspired. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From JD on Fri, Oct 19, 2018 at 20:13:55 from 75.169.6.213

Honnoldís story, and talent, are inspirational - looking forward to seeing Free Solo!

From Rob Murphy on Fri, Oct 19, 2018 at 20:31:44 from 67.177.30.39

I was more stressed out sitting in the theatre than he was climbing El Capitan!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Super easy 4. Feet hurt from all the rocky trails lately. Finally broke down and got a pair of Hoka's.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jeff L on Thu, Oct 25, 2018 at 08:37:13 from 159.212.71.69

Hey Rob. I'd be curious to get your thoughts on why you got the Hoka's and how you like them so far. I've had all sorts of problems with my heels and have wondered if trying the Hoka's might help.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM: 9.25 miles from Mormon Flats to Big Mountain and back. You climb about 1400 feet.

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: 7 drizzly miles around Sugar House Park. 8 minute pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Oct 24, 2018 at 09:34:42 from 165.156.40.32

Sad news in the Utah track world.

From Rob Murphy on Thu, Oct 25, 2018 at 06:34:59 from 67.177.30.39

Yes, a ridiculously tragic story.

From Katelyn on Thu, Oct 25, 2018 at 07:11:31 from 141.221.191.225

Several kids on Justin's team knew her. This is very sad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off day.

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

PM: Met Jake for a run at Wheeler Farm.

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: Walked to gym. 6 miles of helixing. Weights. Hot tub. All the while pondering the state of affairs in this country.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Thu, Oct 25, 2018 at 18:50:02 from 73.144.91.168

If you solve anything, let me know.

From steve ash on Wed, Oct 31, 2018 at 17:46:46 from 67.2.57.36

Reagan and Tip O'Neill..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

PM: Scootin along the Pipeline at sundown. Dropping Andy off at a Halloween party and a swanky dinner with Ann then Utes vs. UCLA. Perfect Friday night I believe.

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: Up and down the Jordan River with Andy on 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
8.250.000.000.008.25

8.25 miles at Alta Ski Area. Fair amount of snow and lots of mud in the campground. Fun!

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

No running. Just a 2 mile walk.

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

Early AM: 6.25 miles around Sugar House Park.

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

PM: So apparently our days are getting shorter. I went up to Millcreek Canyon a little after 5 pm to run the Pipeline Trail and ended up having to run the last couple miles in the dark. Forgot a headlamp.

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 of helixtipical cross training and weights.

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
9.300.000.000.009.30

PM: I ran up and down the Pipeline Trail after work. I'm a creature of habit.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Fri, Nov 02, 2018 at 18:44:24 from 174.208.14.184

Most runners crave routine. I could probably run the same route everyday if I had to.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 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
11.500.000.000.0011.50

PM: Went to Millcreek Canyon around noon and did the Pipeline plus a couple miles up towards Church Fork.

Walked 3 miles to the Blue Plate and back with Andy. Had chocolate cake and ice cream at the halfway point.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Nora Jo on Mon, Nov 05, 2018 at 15:05:15 from 73.102.52.126

Nice halfway snack!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

PM: 2 mile jog.

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

AM: Early morning run around Sugar House Park.

Vote!

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

PM: 9.3 miles in Millcreek Canyon.

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

PM: 6.25 miles on the treadmill plus 2 miles of cross training.

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

AM: Grandeur Peak.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Sat, Nov 10, 2018 at 22:52:09 from 222.230.124.1

So is there snow in Utah now?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles on the trails at Antelope Island. Came across 5 buffalo along the way including one who wouldn't move off the trail which forced me to detour.

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
4.250.000.000.004.25

PM: Easy jaunt around the neighborhood. 2 with Andy.Took him to his first Jiu-Jitsu class after

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

Noon: 2.25 mile lunchtime walk. Reflected on some weighty issues as I strolled.

PM: 9.3 Pipeline miles. Went ass over teakettle :-) and broke my sunglasses.

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: Easy 4.25. My right knee is stiff and sore.

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

PM: 8.25 from Rattlesnake Gulch trailhead and out and back on the Pipeline.

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: 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
7.250.000.000.007.25

PM: 7.25 circling Liberty Park again. Trying to go easy on the 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
4.000.000.000.004.00

PM: 4 miles cross training and some weights.

No real running this week. Struggling with injuries.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Wed, Nov 21, 2018 at 18:57:05 from 108.61.201.170

Hope your injury gets better soon. Injuries are no fun. Trust me... I Know!!

From Jon on Wed, Nov 21, 2018 at 19:04:51 from 96.33.86.208

Knee?

Race: Cottonwood Heights Turkey Trot (3.11 Miles) 00:26:10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.110.000.000.007.11

Obligatory Thanksgiving 5k. Ran with Andy the whole way and had a blast!

I believe Thanksgiving might be my favorite holiday these days.

PM: 3 miles on the snowy Pipeline Trail.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, Nov 23, 2018 at 19:09:52 from 99.1.220.106

Happy Thanksgiving Rob. I agree - I think it may be my favorite as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: Six easy miles around Liberty Park. Met Ann for breakfast after at the swanky Olympian Restaurant on 7th East.

2 miles with Andy 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: Grandeur Peak with Jake and Joah. First time this winter with the winter gear. Over a foot of snow at the top.

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

PM: Went to Liberty Park and ran 3 laps. Stopped by the gym on the way home and lifted for a while.

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. Sore from lifting. Went to the Jazz game 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
7.250.000.000.007.25

PM: 7.25 cushy Liberty Park laps. Felt 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
4.250.000.000.004.25

PM: Sandwiched in 4 miles between my last class and bus departure to Footlocker.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Nov 28, 2018 at 14:33:38 from 141.221.191.225

Safe travels and have a fun time on the trip. Are you running the open race?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

AM: 5.25 muddy miles with the team here in sunny California. Not!

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 Mt. Sac course + 6 striders.

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

AM: 4 easy miles between races. Long bus ride.

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

AM: 7 miles on the treadmill between 7:30 and 8 minute pace. 1 mile cross training. Hot tub soak.

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: 6.25 miles on the treadmill. Topped out at 8.2 mph.

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

PM: 7.25 miles on the treadmill. Worked up to 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
4.002.002.000.008.00

PM: 8 miles on the treadmill alternating faster and slower every 1/4 mile most of the way. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Thu, Dec 06, 2018 at 09:59:11 from 141.210.128.230

You are ahead of 2017 mileage.

From Rob Murphy on Thu, Dec 06, 2018 at 10:59:33 from 163.248.33.220

Breaking 2000 is good for me.

From Jon on Thu, Dec 06, 2018 at 21:35:52 from 96.33.86.208

You sure skunked me this year, unless I run a 50k every day till New Years.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 easy miles.

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

Noon: 7.25 miles on the treadmill. 8.5 mph max.

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

AM:12 miles in 1:36. So 8 minute pace. Felt good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Sat, Dec 08, 2018 at 14:34:52 from 125.172.71.234

Glad to see that you finally when outside and got some fresh air. (Hope this run wasn't on the treadmill.) :)

From Rob Murphy on Sat, Dec 08, 2018 at 17:55:45 from 67.177.30.39

The air wasn't that fresh Eva. Another red air day with no visibility here in Salt Lake. But yes, I actually ventured outside this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Late AM: 6.25 miles - Grandeur Peak from Church Fork. Tremendous exertion.

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. Legs sore from pounding down the mountain on Sunday.

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: 6.25 miles around Liberty Park then 3 miles from the park to my house. Legs still sore but otherwise felt great. Had my Hoka Speedgoats on so I felt a little clunky on the roads (but well cushioned!).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Thu, Dec 13, 2018 at 20:48:26 from 174.208.20.146

How do you like Hokas?

From Rob Murphy on Fri, Dec 14, 2018 at 15:25:27 from 67.177.30.39

Comfortable and well cushioned but no rock plate. They say you don't need a rock plate due to the thickness of the sole, but I disagree. On really rocky trails with sharp rocks, I really feel it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

PM: 9.5 on the treadmill. Held it steady between 8 and 8.5 mph. Hot tub.

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

PM; 7 miles on the treadmill. 

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

PM: Dropped the kids off at the movie theater to see The Grinch then went to the gym. 4.25 on the treadmill and then some hot tub.

Long run 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
15.250.000.000.0015.25

AM: 15.25 miles at 8:05 pace. Circled the neighborhood a few times and then through Sugar House to Liberty Park where Ann picked me up. Felt really 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

AM: Grandeur Peak. Took it easy going up, hard coming down. Super fun!

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

Rest day.

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

AM: Out the door at 4:45 this morning for a solid 10 miles. 8:10 pace. Looking forward. to winter break but a busy couple days until then... busy in a good way though.

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

AM: 7.5 drizzly miles on an April-like morning. Warmish.

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: Monsoonal type rains all day here in sunny Dunedin Fl. Finally, let up a little bit in the afternoon and I went for a leisurely sight-seeing run around town. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Dec 20, 2018 at 15:55:44 from 141.221.191.225

Have a fun time in Florida!

From dugco on Thu, Dec 20, 2018 at 19:52:17 from 73.42.16.20

Watch out for the coyotes around the Blue Jays practice fields. Mom says they've been chowing down on neighborhood pets - oh my! Say hey to your fam for me. Merry Christmas

From Jason D on Thu, Dec 20, 2018 at 21:06:00 from 73.144.91.168

Merry Christmas and hopefully lots of sunshine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Around Dunedin, Pinellas Trail.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Dec 22, 2018 at 08:57:45 from 65.129.134.142

There are several FRBers near you (Mark P, Mike) that you could catch a run with this holiday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Return of achy knee so just an easy 4 today. Temps dipping into the upper 30s tonight so the weather people here in Florida are sounding the alarm.

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

Noon: 9 miles - mostly in the muddy Hammock Park. My shoes and socks are taking a beating on this trip.

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 easy around downtown Dunedin.

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: Consecutive Christmas run #40. From mom's house to the causeway and out the Honeymoon Island finishing at my sister's house. 60s and sunny around 9 am.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, Dec 25, 2018 at 13:13:17 from 166.137.252.23

Way to keep that streak going Rob! Merry Christmas!

From dugco on Tue, Dec 25, 2018 at 16:05:40 from 73.42.16.20

Nicely done, Rob - Merry Christmas to you and yours

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: Easy 4 around Dunedin.

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

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

PM: Treadmill run at the gym.

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

AM: 10 treadmill miles. Broke my rule against headphones and listened to 2 albums while I ran -  Pleased to Meet Me by The Replacements and Nirvana's  Nevermind.

2245 miles for 2018.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Dec 31, 2018 at 12:34:23 from 99.1.220.106

Happy New Year Rob!

Interesting coincidence - you ran 2245 in 2018 and 2035 in 2017. I ran 2035 in 2018 and 2243 in 2017.

From Jon on Mon, Dec 31, 2018 at 18:23:54 from 96.33.86.208

Looks like I achieved my goal of being within 1000 miles of you.

From Jason D on Mon, Dec 31, 2018 at 20:55:54 from 73.144.88.57

Running on the mill with music is permitted, especially with those two great albums. Happy New Year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2151.1010.0065.9518.472245.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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