Rob Murphy

Running Up For Air 6 Hour

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Location:

Salt Lake City,Ut,

Member Since:

Feb 11, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

Short-Term Running Goals:

Have fun, not get fat, stay fit.

Long-Term Running Goals:

 Keep running in some fashion.

Personal:

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

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

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

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

Miles:This week: 31.82 Month: 153.57 Year: 1990.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1422.457.0018.222.001449.67
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: Decided to start the new year and wrap up vacation (back to school tomorrow) with a run up Grandeur Peak. I thought since it was so cold that I would mostly have the trail to myself but that was not the case. Maybe the most crowded I've ever seen it. Thumbs up to everyone who decided to start 2019 with a frigid jaunt up a mountain!

Continued plowing through Andrew Robert's new Churchill biography. I'm at the end of World War I now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Mon, Jan 07, 2019 at 19:13:33 from 73.144.88.57

I'm just guessing that is not a short read.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lots of push-ups, sit-ups, and core but no running. Knee hurts. :-(

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

Noon: 4 miles really 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
7.000.000.000.007.00

PM: 7 miles on the treadmill after work.

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

AM: 8 miles in 64 minutes 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
5.250.000.000.005.25

PM: 1 mile jog and 4.25 miles of cross training 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
5.250.000.000.005.25

PM: 5.25 miles on the Helix thingy. Light weight/core workout.

I'm taking an extended break from running. My first in about 10 years. I'm going to pass on any winter racing and hopefully resume training sometime in March so I'll be able to do some quality summer racing. In the meantime, I plan to do lots of swimming and other forms of cross training plus some skiing and hiking.

Book recommendation: The Long Haul by Finn Murphy (no relation as far as I know). 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Wed, Jan 09, 2019 at 21:01:56 from 73.144.88.57

Breaks are good and restorative. I always appreciate the book recommendations, particularly after Shop Class as Soul Craft.

From Eva Splaine on Wed, Jan 09, 2019 at 23:04:34 from 58.91.46.209

I think I would like to take a very long extended break from running too. Think I might be losing interest. :(

From Bret on Thu, Jan 10, 2019 at 13:58:35 from 216.234.133.229

You may find yourself fresh and excited about running after taking a break. Enjoy the cross training!

From Jon on Thu, Jan 10, 2019 at 20:08:25 from 96.33.86.208

Enjoy the break!

From jtshad on Fri, Jan 11, 2019 at 10:17:17 from 65.129.148.50

Enjoy the break and time to let body and mind refresh a bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: Nothing today. I did walk over to Barnes and Noble while Andy was at jiu-jitsu. Along the way, I had some positive, restorative thoughts. 

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.

PM: Very encouraging gym workout. One of those days when I just didn't want to go but felt great after I got there. 6.25 miles cross training plus 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
8.000.000.000.008.00

AM: 8 miles which included 6 miles of Helixing and 2 miles walking at 4 mph on a steep incline. 

PM: 2.5 mile walk with Andy.

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

PM: Easy 7 mile walk/jog.

Ann and I went to dinner last night at the new Dolce Sicilia downtown. We had a good conversation about how well our move to Salt Lake seventeen years ago has gone and what a good decision it was. It didn't make much sense to most people at the time - we had a nice house in South Carolina, both of our careers were going well, and we had a one-year-old daughter. It felt right to us though and was quite an adventure. After the early struggle to adapt to the culture here, this has turned out to be an almost perfect place to live and raise our kids. In five years we will be done with that phase of life and, if I had to guess, we'll probably stay here after that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Jan 13, 2019 at 20:23:36 from 65.129.148.50

Thanks for moving to SLC so we could meet you and have you as our great friends! It was great having lunch with you yesterday (sorry for the confusion) and hope to catch up with you again soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Noon: Just a 2 mile walk. Last week of the quarter so working on grades 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
7.500.000.000.007.50

PM: 7.5 miles on the Helix. Worked hard. Enjoyed the hot tub after.

Ann and I went to see former FBI Director James Comey at Abravanel Hall in downtown Salt Lake tonight and it was certainly worth it. He's a good man who maybe made one or two mistakes but we would be better off with him serving our country in some capacity. Why does the Trump administration lose or fire its only competent and principled people?

Actually, I know the answer to that question. 

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 of cross training plus lots of push-ups, sit-ups, planks 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

Unplanned day off. Obligations placed strategically throughout the day to thwart workout.

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

AM: Easy 2 mile jog.

PM: Easy 2 mile jog

Push-ups, sit-ups, core

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

AM: 4 miles. Big Mesa Trail near Canyonlands.

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: 2.5 miles from the Moab Rim trailhead to the valley overlook and back. Took about 25 minutes to do the uphill mile.

PM: Easy 3.5 mile walk/jog around Sugar House Park.

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

AM: 7.5 miles cross training. 6.25 on the helix, 1.25 on the liptical.

PM: Strength training, core, lots of snow shoveling.

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

PM: No run today. Enjoyed a 4.25 mile walk listening to Churchill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Thu, Jan 24, 2019 at 02:40:27 from 114.170.80.243

I am going to join you in an extended break from running. I am on the injured list with a bad achilles, and I think I am just going to quit. Thanks for all of your advice over the last couple of years.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: Push-ups, sit-ups, flutter kicks, lots of core.

PM: 7 miles on the elliptical 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
0.000.000.000.000.00

PM: Just a 2 mile walk with Andy.

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

PM: 6 on the elliptical, 1 on the Helix, and 1 mile on the treadmill at 4 mph and a 7% uphill.

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. Perfect day.

PM: 4 mile walk with Andy.

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

PM: Another up-and-down Grandeur Peak. I saw several people (faster than me) running multiple laps. No doubt Running up for Air folks. Another beautiful day.

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

Rest. Walked a couple miles in the mountains with Ann and Andy.

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

Easy run around the neighborhood.

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

PM: 2 miles of easy running, lots of jump roping, push-ups, sit-ups, and a small amount of 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
5.250.000.000.005.25

AM: 2 mile walk.

PM: 5.25 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
0.000.000.000.000.00

Noon: 2 mile walk around Sandy.

PM: 4 mile walk with Andy.

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

AM: 8 miles on the Pipeline/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
9.250.000.000.009.25

AM: 9.25 miles divided between the eliptickle and 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
5.750.000.000.005.75

PM: Hard strength training workout plus 5.75 miles of elipticaling. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Feb 05, 2019 at 11:15:51 from 165.156.40.32

Elipticating?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM: 7.25 miles more aerobic stuff on the machines

I'm up to #2 on the 12 hour wait list for RUFA. I'll be shoveling out the Church Fork site with Jared on Thursday so I'll know for sure by then whether I'll be running on Saturday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Feb 06, 2019 at 06:55:01 from 141.221.191.225

Good luck, hope you get in. Text Justin to see if he can help you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Snow Day - No school!

8 miles cross training. 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

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
0.000.000.000.000.00

More rest. Gaining weight...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Running Up For Air 6 Hour (15 Miles) 06:00:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.007.007.000.0015.00

Attempting the 6 hour RUFA today. Will try for 3 summits of Grandeur Peak.

Ugh! That was a hard one. I should get some new body parts, train, and lose about 10 pounds.

Lots of great people though and the base aid station at Church Fork is the best restaurant in the Wasatch!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Sat, Feb 09, 2019 at 16:24:50 from 153.224.218.180

I looked up RUFA on the Internet. I looks like it is a little dangerous especially coming down. You must be part mountain goat or something.

I know what you mean about gaining weight. Since I have not been able to do much running in the last year I have gained 8 kg. :(

From Laputka on Wed, Feb 13, 2019 at 16:01:43 from 73.98.208.118

Been missing you at the Winter Series. Read through your January posts and figured out why.

A break sure sounds nice. Good luck keeping the fat off.

From Jason D on Wed, Feb 13, 2019 at 20:12:12 from 73.144.88.57

You Utahans have an odd penchant for running up extremely steep grades or flying down them!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Easy jog then a gym workout - jump rope, strength training circuit.

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: 4.5 on the elliptical. 

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

Elliptical plus 1000 meters of rowing. Push-ups, 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
7.000.000.000.007.00

6 elliptical miles plus 1600 meters rowing. Weights, core, push-ups, sit-ups. Good workout if one has to do that sort of thing...

I believe I have an issue with my ACL (based on my own research and self-diagnosis) that could require surgery if I am ever going to run without pain again. I'm working on getting an appointment (not as easy as one might think) so should know a little more fairly soon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Feb 17, 2019 at 15:23:07 from 75.174.42.10

Sorry to hear your knee is hurting so bad. Hope you can get in soon and determine the next steps.

From Eva Splaine on Sun, Feb 17, 2019 at 15:39:46 from 77.111.245.233

Sorry to hear that Mr. Murphy. But it is probably a good idea to get it taken care of as soon as possible.

From Jason D on Thu, Feb 21, 2019 at 20:35:15 from 73.144.88.57

Best wishes, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

AM: 4 miles on the elliptical, 2000 meters rowing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Tue, Feb 19, 2019 at 20:26:09 from 209.33.194.170

The erg is a dream machine, and the crew folks Iíve seen are like Greek gods.

From Rob Murphy on Tue, Feb 19, 2019 at 21:32:01 from 67.177.30.39

Ha!

I'd still rather be running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Workout:

1. 4.25 miles on the Helix

2. 100 push-ups/100 sit-ups

3. Rowed 5,000 meters in 28 minutes.

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

PM Workout:

1. 10 miles on the stationary bike in 33 minutes.

2. 5,000 meters on the rower in 24:30.

I read up a little on rowing technique and tried to apply a couple lessons this afternoon. Resulted in a 3.5 minute PR!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, Feb 21, 2019 at 20:20:16 from 99.1.220.106

The rower is a nice cross training workout isnít it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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
8.250.000.000.008.25

Workout:

1. 5.25 miles on the Helix

2. 5,000 meter row in 22:27

My rowing time for 5,000 meters has dropped from 28 minutes to 22:27 in one week.

PM: Walked about 5 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, Feb 23, 2019 at 21:21:28 from 96.33.86.208

That's pretty impressive. Nice to be at the steep end of the improvement curve for a sport. That's a benefit of trying something new.

From Rob Murphy on Sun, Feb 24, 2019 at 14:43:54 from 67.177.30.39

That's true Jon. In a few days, I might google rowing times to find out what constitutes a decent time for rowing 5,000 meters and how age-graded rowing times compare. I'd MUCH rather be out on the trails though.

From Vis on Sun, Feb 24, 2019 at 20:08:08 from 65.130.79.117

My guess is youíll be blown away by the times.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Walked to the gym...

1. 6.25 miles on the elliptical.

2. Rode 10 miles on the stationary bike in 31 minutes. That was moderately hard.

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
4.000.000.000.004.00

4 miles

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

Nothing - more parent-teacher conferences. Got a little fatter.

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

Elliptical and rowing. Walked 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
9.500.000.000.009.50

AM:

1. 5.25 miles on the helix

2. 2,000 meters on the rower

3. 10 miles in 30:57 minutes on the stationary bike

4. 100 push-ups, 100 sit-ups

PM: Walked 4 miles around the neighborhood

Went to the doctor today and had my knees x-rayed. I have a grade 2 MCL sprain and a slight MCL tear. No surgery required. Just a fair amount of time and rehab at my age.

It was good to see that I have no sign of arthritis and plenty of cartilage in my knees. Should have many years of happy running once the ligament heals.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Fri, Mar 01, 2019 at 19:53:01 from 108.61.201.170

I am really glad to hear that you are going to be okay. It is good that your running career is not finished yet. I hope your recovery goes smooth.

Looks like you are going to become a champion rower in the meantime. :)

From Jason D on Fri, Mar 01, 2019 at 20:57:51 from 73.144.88.57

Good news, Rob. Happy to hear this.

From Bret on Sat, Mar 02, 2019 at 08:17:28 from 99.1.220.106

Very good news indeed Rob.

From jtshad on Sat, Mar 02, 2019 at 09:58:12 from 75.174.42.10

Glad you got it checked and it is non-surgical. Rest time then you can get back to it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM:

1. 15 miles on the stationary bike in 50 minutes.

2. 5,000-meter row in 23 minutes.

Watched Donald Trump's remarks at CPAC today. You can tell he loves America because he actually hugged the flag on stage. Such a shame those bone spurs kept him out of Vietnam.

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:

1. 8.25 miles - all on the Helix

2. Weights and stretching.

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

A robust 6.25 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Mar 05, 2019 at 21:24:20 from 75.136.125.182

That's a long walk. How long did it take?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

PM: Split between the helix and the elliptical. 

I believe the doctor misdiagnosed my supposed MCL sprain which only confirms my suspicion of doctors and running injuries.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Wed, Mar 06, 2019 at 06:49:56 from 73.42.43.155

Yah "sprain" is just plain squirrelly, but there's no missing a slight tear if thats also what he said, so proceed accordingly.

From jtshad on Wed, Mar 06, 2019 at 16:39:57 from 75.174.42.10

So if misdiagnosed, what is the next step to check again with another or ???

From Rob Murphy on Wed, Mar 06, 2019 at 18:43:39 from 67.177.30.39

I have no idea Jeff. I'm not good at doctors.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM:

1. 10 miles on the stationary bike in 29 minutes

2. 5,000 meters rowing in 22:20

3. 125 push-ups, 125 sit-ups

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

PM: Easy 4.25. Actually jogged some.

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

1. 1 mile warm-up on the elliptical.

2. 20 miles on the stationary bike in 59:10.

3. Slow 2 mile jog on the treadmill at a 5% grade.

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

AM: I rode 30 miles on the stationary bike in 1:38 at the Sugarhouse 24 Hour Fitness. Observed that riding 20 mph on a Precor bike feels quite a bit harder than riding the same speed on a StarTrac bike. One must be off.

PM: 4.25 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

PM:

1. 4 miles of actual running on the treadmill in a swift 40 minutes.

2. 5,000 meter row in 21:55

3.25 mile walk after dinner - one of the good things about daylight savings.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, Mar 11, 2019 at 19:24:44 from 75.136.125.182

I've found that a swift 40 minutes is exactly as long as a plodding 40 minutes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Noon: 2 mile walk.

PM: Weight/core workout. 125 push-ups/125 sit-ups. 5 x 1 minute jump rope.

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

PM: at the gym...

1. 60 minutes on the bike - 18.5 miles

2. 1 mile 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
0.000.000.000.000.00

Day off.

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

PM: 8.5 hard miles on the Helix. Sweat storm!

Evening: Walked over to the gym when Andy was at jiu-jitsu and pumped iron.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Fri, Mar 15, 2019 at 16:12:15 from 108.61.201.170

Not really sure what a helix machine is, but good to know you are able to train hard.

How is your knee? Is it healing?

Since no one visits my blog I have decided to make it private, but I hope you don't mind if I comment on you blog sometimes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM: Elipticle 

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 mile walk/jog in the Dimple Dell gully.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Sat, Mar 16, 2019 at 17:24:58 from 209.33.208.141

Howís the body feeling?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles in the gully. Ran the uphills, walked the downhills. 

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

Easy 2 miles, jumping of rope, weights/strength training.

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

Will take today off. Busy plus the Ryan Bingham concert tonight!

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

PM: RAN about 90% of the Gully Long Run.

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

PM: 3 laps around Liberty Park during 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
8.250.000.000.008.25

PM: 8.25 miles of elipticaling. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.350.000.000.009.35

1. 9.25 miles on the Helix in 61 minutes.

2. 5,000 meter row in 21:20.

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

1. 1.5 mile warm-up on the elliptical.

2. 4.5 mile run on the treadmill at 9 minute pace. Stopped when my knee started to ache a little.

3. 4.5 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
0.000.000.000.000.00

Just a 3 mile walk 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
8.250.000.000.008.25

PM: 5.75 miles of running on the treadmill between 8 and 8:30. 2.5 miles on other stuff...

Went to the doctor again for my knee. He decided to schedule an MRI for me next Thursday then a follow-up visit with him the following Tuesday so he can tell me about the MRI. So four approximately 15 minute visits total to the doctor (minimum!) so they can tell me what's wrong with my knee (hopefully!). Of course a $50.00 co-pay every time. What a racket!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Tue, Mar 26, 2019 at 21:40:55 from 108.61.201.170

Have you ever had an MRI before? I had a couple when I had my broken ankle. Not exactly the funnest thing in the world.

I hope your doctor does not find any major problems with your knee, but hopefully he will find the source of the problem.

I am praying for you Mr. Murphy. I miss reading about your runs up and down the mountains.

From Bret on Wed, Mar 27, 2019 at 07:23:36 from 216.234.133.229

Not sure how they could have diagnosed fully without having done an MRI in the first place. I don't think x-rays can show soft tissue damage and beyond the physical examination, an MRI would seem to be the best tool to sort out what's going on. Hope they get some answers for you soon.

From Jason D on Thu, Mar 28, 2019 at 11:27:43 from 141.210.128.230

Exactly what Bret said. Good luck, Rob. Just don't fall asleep in that creepy tunnel. I did that in 2013 with my hip.

Short story about how I beat the house on insurance:

Went to a sports medicine guy for my hip, the same guy I went to for a knee issue (he told me that I didn't injure myself because I couldn't pinpoint the exact starting point of my pain). He sent me to get an MRI, promising that "I'll send you to a place that won't set you back too much," and at the time I had back alley graduate student insurance, which I think cost a few hundred dollars a year. I have the MRI and get the bill, which I should not have been surprised by. It was $2200 I think.

Keep in mind that this insurance would cover 50-60% of a $100 visit to the podiatrist. My insurance ended up covering almost all of it. I think I paid $300 for what they didn't cover. The entire time I had insurance at Purdue I probably paid $600-$1000 in premiums. The bottom line? I beat the house!

Good luck and best wishes!

From Jon on Thu, Mar 28, 2019 at 12:46:17 from 165.156.40.32

$2200? Eesh. I pay 100% of my medical and am getting an MRI for my daughter next week. $$$

I hope they figure something out with your, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM:

1.8,400 meters rowing.

2. 2 miles elliptical.

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

7.25 on the treadmill.  Started at 10 minute pace and worked down to 8 minute pace.

PM: Walked 5 miles then had a big bowl of chili and a beer.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Mar 28, 2019 at 20:15:48 from 75.174.2.25

Chili and beer, awesome. Any cornbread?

From Rob Murphy on Thu, Mar 28, 2019 at 20:28:09 from 67.177.30.39

Sadly, no. But I'll probably make up for it by having another beer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

PM: 8.25 of elluptickle. Very rewarding.

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

1. 2 miles elliptical

2. 7 mile run on treadmill

3. 1 mile 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

PM: 5 sunshiny miles at Liberty Park.

Evening: 4 mile walk 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
8.500.000.000.008.50

PM: 8.5 miles in Arches NP.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Apr 05, 2019 at 08:04:12 from 174.27.51.24

Just a quick day trip?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM: Easy 3

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: 4 loops around Liberty Park

 

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

AM: Grandeur Peak in challenging conditions, to say the least. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Apr 04, 2019 at 17:38:34 from 75.136.125.182

Running or walking/hiking?

From Eva Splaine on Thu, Apr 04, 2019 at 21:57:45 from 108.61.201.170

Glad to see that you are running the mountains again. Hope the knee didn't bother you.

What were the challenging conditions?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: Rode 18 miles on the stationary bike in 60 minutes - included several quarter mile sprints.

PM: Walked 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

AM: 10 miles mostly on the elliptical.

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: 6 miles at Liberty Park. 100 push-ups, 100 sit-ups\

PM: 4.25 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
0.000.000.000.000.00

Day off.

+1 Kyle Korver and UVA

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.

Went to the doctor again to talk about my MRI. I have a complex meniscus tear. Had a cortisone shot. No activity for 2 days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Apr 10, 2019 at 09:23:56 from 209.249.118.250

Sorry to hear about the injury - hopefully a surgical solution will clean up the meniscus and get you back on the roads in a relatively short time.

From Bob on Wed, Apr 10, 2019 at 12:38:49 from 12.104.218.250

Sorry Rob. Hope they find an easy solution.

From Jon on Wed, Apr 10, 2019 at 14:32:42 from 165.156.40.32

What are the implications of complex meniscus tear?

From Rob Murphy on Thu, Apr 11, 2019 at 06:34:18 from 67.177.30.39

It's hard to say what the long term implications will be Jon, but they're mostly bad.

From Rob Murphy on Thu, Apr 11, 2019 at 06:36:45 from 67.177.30.39

Regular cortisone injections are not ideal and have their own set of drawbacks and surgery is uncertain as well. Either way, serious training and racing is in doubt, especially on trails.

From Jon on Thu, Apr 11, 2019 at 07:18:10 from 165.156.40.43

I'm sorry to hear that, Rob. I hope you can get it as functional as possible and enjoy physical activity of some sort.

From jtshad on Thu, Apr 11, 2019 at 07:28:24 from 141.221.191.225

Sorry about the news on the knee, I do hope that there is path forward to repair it.

From Bob on Thu, Apr 11, 2019 at 07:55:13 from 174.221.145.89

Rob, curious do you know what caused it? Specific event? Symptoms? Get well.

From Rob Murphy on Thu, Apr 11, 2019 at 14:51:00 from 163.248.33.221

Bob - the doctor said it's probably a 50-50 thing. Part long-term degeneration/wear and tear combined with a wrenching event running down Rattlesnake Gulch in November.

From Rob Murphy on Thu, Apr 11, 2019 at 14:52:45 from 163.248.33.221

I have an appointment with Dr. Stephen Aoki on April 24th. From what I hear, he's about the best sports medicine orthopedic surgeon in Utah. I'm hopeful.

From Jason D on Fri, Apr 12, 2019 at 20:38:30 from 73.144.88.57

Wishing you the best, Rob. I cannot recall what Riley Cook's knee issue was or the surgery he had but he is running better than he ever has (post college and since joining the blog). Everyone is different and different issues mean different things, but I hope you have a option that works for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

PM: 3.5 miles around the neighborhood. Generally ran 2 or 3 minutes and walked for 1 minute.

100 push-ups, 100 sit-ups.

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

AM: 4 mile walk before going to Abby's track meet.

PM: 4.5 mile run around Liberty Park plus 100 push-ups and 100 sit-ups. Went to Hopkin's in downtown Sugar House after and had a beer.

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

PM: 5 miles at Liberty Park. All running, no stopping.

Shout out to Tiger Woods!

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: Rode 20.5 miles in 60 minutes on the stationary bike.

120 push-ups, 120 sit-ups.

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

PM: 6 miles around Liberty Park. Delightful.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From JD on Wed, Apr 17, 2019 at 11:49:46 from 67.182.252.3

nice

and a nice break from the rain today

From Eva Splaine on Wed, Apr 17, 2019 at 12:07:36 from 108.61.201.170

Way to go Mr. Murphy! It's a delight to read your blogs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: Took the day off of running and such. I walked 4 miles and did lots of push-ups and sit-ups.

At Andy's baseball game tonight I was overhearing the conversations of several "tiger moms" who are like REALLY into their kid's lives. Then I came home and had a long conversation with Ann over a glass of wine about why we are such slackers. We were wondering why, even though we both have "advanced degrees", we basically parent like hourly blue collar workers. I'm even an "educator" for crying out loud. We didn't really come up with any answers but it was a good conversation.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Wed, Apr 17, 2019 at 22:35:31 from 73.144.88.57

I think thereís something to blue collar values. Iím curious about why you think this approach is not as good as what others are doing.

I think the over-involvement of parents is problematic, though it should be noted I donít have children. However, parents sometimes scheduled meetings for their children to speak for them. . . at a university level. The concern is great but the approach is misguided. I know at the secondary level you deal with this more frequently and directly.

If youíre having conversations about your parenting, you canít be doing all that bad.

From Eva Splaine on Wed, Apr 17, 2019 at 23:48:34 from 108.61.201.170

Mr. Murphy,

You don't know too much about me or my personal life, but before my mom remarried she was the living definition of a "Tiger Mom". She was totally into my life. I was home schooled and I had hardly any associations outside of that with my mother. After she remarried and I also started going to school in addition to home schooling my mom became more relaxed and I began to have more freedom over my life. I and, I think my mother as well, are much happier now.

Even though I think it is very important for parents to be involved in their children's lives and have interest in their success, too much involvement can also be hard on a child. It is also very important I think for parents to be brave enough to let their children have more freedom and also the opportunity to fail. Sometimes failure is the best way for a person to grow.

To have that kind of parent is much better than having a "Tiger Mom". I have experience both.

I bet your kids think you and your wife are the best parents in the world (even though they might not admit it).

Hang in there Mr. Murphy.

From jtshad on Thu, Apr 18, 2019 at 07:35:32 from 141.221.191.225

This is a tough one but the over-involvement and bubble wrapping approach is not really the best idea for long term successful adults. Kids need to face and address challenges. We can provide advice but they need to make decisions. The magnitude of the decisions and challenges can increase as they head into later years, but they need to understand how to overcome issues and understand consequences.

From Tom K on Fri, Apr 19, 2019 at 11:20:10 from 47.206.60.114

We make it a point to give our boys unstructured play time. That's what we are competing against, isn't it?

Every second of every day is filled up with school, church, baseball, soccer, music lessons, or something. And if you, as a parent, aren't signing up for all of the support stuff that goes along with that - whatever kind of fund raiser, team mom, group e-mail confirmations, etc., the implication is that you are allowing your child to underperform, or you do not possess the time management skills to make that work. My parents took no credit for anything where I have been successful. Iím not taking any credit for my kidís success in anything either. If they are driven enough at something to do well, thatís all them.

I admit, I am proud when my kids do well in school, sports, or performing on stage. On the other hand, when I tell them to go out and play with the neighbor kids, and about a half hour later, I see the neighborhood group of kids coming down the street with a wheelbarrow full of water with a sheet of plywood on top, 40' of rope, and post hole diggers, I am probably happier. I have no idea what scheme they have cooked up, and I feel no need to control it.

Finally, I think that I have a different definition of success than the ďtiger moms.Ē We played 5 on 5 soccer the other night with a group of kids. One of the kids said that this was maybe the 3rd time he played in his life. I imagine ďTiger MomĒ would have wanted her soccer Ė pro Ė trained kid to have knocked the kid down, intentionally burned him, or make the kid feel bad about his inexperience. As we were wrapping up, the other kids were making passes to this kid to make sure he got the last goal, and if they were on the other team, not really playing defense. Everyone on the field could have really burned this kid, but they chose not to, and instead build him up. Isnít that something more to be proud of? Obviously, I think so.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles in the Dimple Dell gully. Averaged 8:50/mile. Perfect day! Short swim and sauna after.

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

7 miles of machine training at lunch.

PM: Mowed the lawn vigorously. 

 

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: 1.25 mile warm-up on the elliptical. 6.5 miles on the treadmill with a fairly steep uphill grade - as high as 5% for the last 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
9.300.000.000.009.30

PM: 9.3 miles on the Pipeline Trail for the first time since last fall. Picked my way gingerly among the rocks so as not to wrench my knee or anything stupid. Looking forward to seeing the surgeon on Wednesday.

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

Day off. Knee extra achy.

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 mile walk/jog.

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

PM: 6.25 miles on the Pipeline Trail

I'm having surgery on my knee on May 23 to chop out pieces of my torn and frayed right meniscus. Dr. Aoki seems certain it will do a lot of good and that the pain in my knee would subside and the range of motion will return. He said I should be able to do more explosive/dynamic movements again. On the downside, I will have less meniscus for the rest of my life and I will probably have to do some thinking about how to balance activity over the long run so that I can continue to do what I want to do - train and race. I will have to make some compromises.

So, mostly good news.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Wed, Apr 24, 2019 at 18:54:46 from 209.33.210.27

Mostly good to hear.:)

From Jason D on Wed, Apr 24, 2019 at 19:35:35 from 73.144.88.57

That does sound like good news. That seems like a pretty quick turnaround time to get you in as well.

From Jon on Wed, Apr 24, 2019 at 22:35:10 from 75.136.125.182

Is it nice to have a path forward?

From jtshad on Thu, Apr 25, 2019 at 07:45:53 from 141.221.191.225

Good to have a direction to remedy the pain and hopefully the problem.

Hope to catch up with you next weekend, we will be coming down to get Justin after the completion of his first year at Westminster, you around?

From Bret on Thu, Apr 25, 2019 at 07:48:40 from 216.234.133.229

Good news. That sounds like a reasonable approach and remedy - hopefully you will be back out and running pain free with a quick recovery. Good Luck!

From Rob Murphy on Thu, Apr 25, 2019 at 13:37:53 from 163.248.33.221

As I understand it, the downside is that I will have less meniscus. The meniscus is basically a shock-absorbing ring of tissue in the knee so although the surgery should solve the immediate problem, I will have less of this material going forward so a greater chance of re-injury if I continue the same level of activity.

From Eva Splaine on Thu, Apr 25, 2019 at 15:40:49 from 108.61.201.170

Maybe reducing downhill running will help prevent re-injury.

From Rob Murphy on Thu, Apr 25, 2019 at 21:57:09 from 67.177.30.39

You're exactly right Eva.

From Nora Jo on Fri, Apr 26, 2019 at 03:48:26 from 73.102.192.105

Refocusing has many benefits. Glad that running can remain a part of your routine!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 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
0.000.000.000.000.00

No run or workout today. Just a 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
5.000.000.000.005.00

AM: 5 miles alternating walking and jogging. 200 push-ups, 200 abs.

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

AM: 4.5 mile run at Liberty Park.

PM: 5 mile hike in City Creek Canyon with Ann and Andy. Abby working as usual.

Our next door neighbors, the Gilillands, moved today. 12 years of the best neighbors you could imagine. We will miss them.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Sun, Apr 28, 2019 at 23:40:32 from 108.61.201.170

Wow, City Creek Canyon! Brings back lots of good memories. That was when running was the funnest for me. Then, I just enjoyed running for running itself.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: Just a 2.5 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
6.500.000.000.006.50

AM: 2 mile walk. 120 push-ups, 120 sit-ups

PM: 6.5 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
4.000.000.000.004.00

PM: 12 miles on the stationary bike, weights and jump ropes, 2 mile walk.

I'm about halfway through David Blight's excellent biography of Fredrick Douglass which recently won the Pulitzer. Very eye-opening. For out audiobook on our daily commute, Abby and I are listening to Pat Conroy's The Prince of Tides so she can feel some connection to her South Carolina roots.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Fri, May 03, 2019 at 03:20:06 from 67.2.57.124

Thanks for your post Rob:) Inspired me to continue a book I set down a while ago.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

PM: 4.25 miles on the treadmill. Managed the last mile in 7:30 without much pain.

125 push-ups/sit-ups. 2 mile walk

Got home from work at 4:30 and then had about 15 minutes before I had to to take Andy to his baseball game way out in west BFE, practically Nevada. Just got home at 9. These are long, tiring days that every parent gets to enjoy. I'm sure I'll miss them when they're over.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Fri, May 03, 2019 at 07:41:22 from 73.42.43.155

I'm sure I'll miss them when they're over.

And I'm sure you're aware that Andy too will miss these times and will remember them fondly. Our kids (older than dirt now) still talk about the many soccer, XC, track adventures of their youth. Good job, dad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Walked 8 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
3.000.000.000.003.00

AM: More walking. 5 miles this morning averaging 17:50/mile.

PM: Walked 5.25 miles

So, 10.25 miles of walking today. Took about 3 hours.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Sun, May 05, 2019 at 11:17:04 from 172.58.77.218

Hey I've been going on walks instead of runs the past few weeks because they're easy on my achilles. Let me know if can join you for one!

From Eva Splaine on Tue, May 07, 2019 at 16:13:52 from 108.61.201.170

Mr. Murphy,

I read on the internet that this is teacher appreciation week in the USA.

I have never attended any of your classes or sat in on one of your lectures, but I still feel that you have been a good teacher and mentor to me.

I am sure that I am not alone on the blog, but through your blog I feel that you have taught me so much, not only about running, but also the importance of civic responsibility, importance of spending time with family, importance of never-ending learning through reading and continued study. You are a good example and teacher to all of us on the blog. I am sure that one day when I look back on people who have had an influence on my life, you will be one of the people I remember.

Thank you Mr. Murphy and have a wonderful Teacher Appreciation Week.

From jtshad on Tue, May 07, 2019 at 16:26:11 from 141.221.191.225

Nicely said, Eva. I echo her sentiment and know via our conversations that you have made a difference in kids lives, both in high school and in their future endeavors.

From Rob Murphy on Tue, May 07, 2019 at 21:10:11 from 67.177.30.39

Wow! Thank you Eva. I really needed that.

From Jon on Thu, May 09, 2019 at 19:31:16 from 75.136.125.182

3 hours- that's a lot of walking

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. Nice walk with Ann during Andy's baseball game.

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

4 mile walk. I think I'm going to just stick to walking until my surgery.

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

5 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
1.000.000.000.001.00

Walked 2.25 miles finishing at Andy's school for his band concert.

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: 10 mile walk/jog.

I finished reading the Mueller Report today. From it I concluded that President Trump likely would not have been elected without Russian interference in the 2016 election. Also, he's corrupt. Happy to join the 3% of Americans who have actually read it.

It's a very fine narrative as well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, May 10, 2019 at 18:27:22 from 75.136.125.182

I would be very surprised if it's actually 3%, unless you're talking about only the 4 page summary. I'd guess a lot fewer people.

From CookieLegs on Sat, May 11, 2019 at 11:06:38 from 67.172.239.190

Okay, but any thoughts on how to educate the masses, especially those who predominately get their news from only one source?

Perhaps frequent 'short' ads on TV and the radio, giving links to Mueller's 18 page executive summary, and encouraging people to read Mueller's summary before making up their mind?

I think any type of 'education' campaign should be kept clean, polite, and as non-partisan as possible, as people don't especially like being told how dumb they are for supporting Trump, and nastiness tends to put people on the defensive. My dad always said you could catch more flies with honey than vinegar!

People need to wake up to the fact that we are at war with Russia, and that our current administration is giving tacit approval to their criminal behavior. Do we really want Russia to have a say in who rules the United States?

From Jon on Sun, May 12, 2019 at 22:19:46 from 75.136.125.182

Cookielegs, agreed that we don't want Russia, or any other country, to have a say in who rules the US. Do we likewise feel that the US should not be influencing other countries (usually to a FAR greater degree, such as Venezuala right now). If one upsets us, should not the other?

From steve ash on Tue, May 14, 2019 at 13:15:20 from 67.2.57.124

Politics.. Not my favorite subject anymore as it has become so divisive in our country. Got a brand new copy of "Tip and the Gipper" through ebay for a very small amount. Might be worth a read if your interested. I just started:)

From CookieLegs on Tue, May 14, 2019 at 17:00:15 from 67.172.239.190

Hi Jon, fair question. Venezuela is in a tough spot right now, lots of oil money for years, but not a lot of foresight to develop other resources/markets. Not sure what to do there. I generally favor helping other countries to an extent (ie, butting in), for humanitarian reasons, but don't feel we should do so mainly to protect oil interests, or other monetary interests, such as boosting our military industrial complex. I feel we can make a more lasting effect by offering education in economics, agriculture, managing resources, etc. (eg., Peace Corps), and/or by helping medically (eg., Docs w/o Borders, etc.)

I do apologize for the political overtones in my post, I've just been feeling hammered by my brother and sister lately, for diverging from their political leanings. And, I actually tried to edit my original post to delete the last two paragraphs because on reflection they seemed pretty shrill, but for some reason I wasn't able to do so. Sorry!

From Jason D on Tue, May 14, 2019 at 19:11:32 from 73.144.88.57

Thanks for reading it and posting. I just downloaded it and you might have given me what I need to plod through it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 4 mile walk on the Jeremy Ranch Road.

PM: Rode my bicycle 12 miles then mowed the lawn.

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

Walked to the gym and did 10 on the elliptical.  

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: Walked 5.25 miles.

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

Longest posting drought since I began this log in 2010. Just don't have much to write about. As usual, I did a 5 mile walk this morning. Waved at some runners I know out on their Sunday long runs and thought about the good old days.

My surgery is coming up on Thursday. If it works, I'll be back training and posting. If not, I'll move on to something else.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Sun, May 19, 2019 at 16:19:29 from 108.61.201.170

Good luck with your surgery!

I will be praying for you!

Hopefully everything will be successful and you will be back to running and posting here on the blog.

With so many of the posters on this blog listing you on their favorites list, you are kind of like that "Glue" that holds this blog together. It wouldn't be the same without you.

"Ganbatte" (means to "be tuff and hang in there" in Japanese)

From Vis on Sun, May 19, 2019 at 20:25:39 from 65.130.70.21

Wish you well this Thursday. Youíll be back at it.

From Jason D on Sun, May 19, 2019 at 21:48:04 from 73.144.88.57

Best wishes with your surgery, Rob.

Megan and I are planning summer trips. One is to Port Austin. I've told her that a trip to Murphy's in Bad Axe is a must. Not sure when we are going, but I'll send you a photo.

From Holt on Mon, May 20, 2019 at 11:14:45 from 204.113.55.120

Hope all goes well Rob

From jtshad on Mon, May 20, 2019 at 12:52:11 from 141.221.191.225

Praying for a steady hand and good results to get you back out enjoying your passion!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Thought I was going to dinner with Ann and Andy last night but ended up at a surprise gathering of Alta cross country and track runners and their parents going back to 2002. Saw many people for the first time in years. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, May 20, 2019 at 15:38:22 from 141.221.191.225

That is really cool and hopefully let you know how much you are appreciated by those whom you have influenced in your coaching career!

From Jon on Thu, May 23, 2019 at 19:44:04 from 75.136.125.182

Pretty cool. Was that set up by people relating to your surgery?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Arrived at the U Orthopedic Center at 6:40 AM for my surgery. Was rolled into the OR shortly before 8 where I was knocked out. Woke up shortly before 9 and was told that everything went great. Talked with the surgeon, Dr. Aoki and he seemed very happy with the procedure.

Ann and I went to Ruth's after for breakfast - banana walnut french toast. Came home and slept a good portion of the day and iced the knee periodically. Walking around the house, most of the knee pain I've felt the last several months seems to be gone. Hopefully, it'll be the same story once the pain killers wear off.

Still no running for at least a week. Here's to being back on the blog posting real workouts soon! Thanks so much to everyone who has encouraged me,

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, May 23, 2019 at 19:44:57 from 75.136.125.182

The bulk of the recovery takes only a week? That seems fast. Rest well. We want to see you running soon.

From dugco on Thu, May 23, 2019 at 20:09:22 from 73.42.16.20

Dont rush things at this point, Rob. Glad you got it taken care of and heres hoping all goes well with recovery.

From Vis on Thu, May 23, 2019 at 20:10:30 from 209.33.208.219

Good to hear that everything went well.

From Jason D on Thu, May 23, 2019 at 22:17:00 from 73.144.88.57

Very happy to hear this. Take the time to recover. Take extra time. Cheers, Rob.

From jtshad on Fri, May 24, 2019 at 06:57:22 from 65.129.137.51

The tone of your voice when we spoke last night tells me this will be a big improvement! Awesome news and good to have this done as all the other excitement for the next month starts up.

From Little Bad Legs on Fri, May 24, 2019 at 16:34:24 from 73.240.35.38

All the best. I hope it's a quick (and full!) recovery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Walked 2 miles.

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

Walked a total of 6 miles broken up over 3 walks. Knee feels good.

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

AM: Walked 4.25 miles

PM: Walked 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
0.000.000.000.000.00

AM: Walked 5.25 miles.

PM: Walked 3 miles around Liberty Park during Andy's baseball practice.

Some things that troubled me today: The death of Bill Buckner, more senseless death on Mt. Everest, People confusing Veterans Day and Memorial Day, People who equate support of Trump with love of Jesus.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, May 27, 2019 at 21:25:12 from 75.136.125.182

1. Am I the only one who thought he went by Billy Buckner?

2. Agreed. Not dying due to weather, just overcrowding (and probably people who shouldn't be there in the first place)

3. Somehow Armistice Day (aka Veterans day), Memorial Day, and 4th of July (aka Independence Day) have all become Thank a Veteran day

4. And I'd add wholehearted love/support of US military on there with the other two

Or are my comments too political?

How's the knee? Lots of walking, hopefully that's a good sign.

From jtshad on Tue, May 28, 2019 at 04:34:41 from 65.213.245.132

Sigh, always make me think more deeply. Thanks. Hope the knee continues to do well. All my best to Abby during the final days of HS!

From Jon on Tue, May 28, 2019 at 09:57:38 from 165.156.40.32

Abby is graduating? Holy cow, these kids are growing up so fast. What's her plan for next year?

From Jon on Wed, May 29, 2019 at 18:41:26 from 75.136.125.182

Looks like Mueller agreed with your assessment of his report

From Jon on Sat, Jun 01, 2019 at 08:30:06 from 75.136.125.182

No walking since Monday?

From Rob Murphy on Sat, Jun 01, 2019 at 09:22:26 from 67.177.30.39

Jon - lots of walking, just tired of posting about it. New post coming up for today though.

Abby is going to the University of Montana in the fall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

4 mile walk around Lake Calhoun after a 5 am flight to MSP and a gut-busting breakfast at the Uptown Diner.

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

AM: 4 miles on the elliptical plus some strength training and knee rehab exercises. 

PM: Walked 5.5 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
6.250.000.000.006.25

AM: 2 mile walk

PM: 6.25 miles elipticling

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Sun, Jun 02, 2019 at 15:51:43 from 108.61.201.170

How is the knee Mr. Murphy?

I think you should log your walking miles as training miles even though you are not running. I think walking has a very important place in training. I walk in place with high knees for an hour every day. It is a killer.

When does the doctor say you will be able to run again?

From Brandon on Mon, Jun 03, 2019 at 22:25:54 from 73.98.189.213

Hey Murph. I'm back from my mission. I would love to get together and catch up sometime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

I actually ran this morning. 3 miles in 30 minutes around the Alta High track. Quite thrilled with this.

Abby graduated from high school yesterday. Very happy for her.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Thu, Jun 06, 2019 at 10:49:21 from 23.31.182.189

Congratulations on both reports!

From jtshad on Thu, Jun 06, 2019 at 11:21:52 from 141.221.191.225

Congrats to Abby! Sorry we cannot make the party.

Great news about your progress and ability to run!

From Bret on Thu, Jun 06, 2019 at 12:14:08 from 216.234.133.229

All good news!

Congrats to Abby!

From Jason D on Thu, Jun 06, 2019 at 14:56:33 from 73.144.88.57

Congratulations and good news!

From Rob Murphy on Fri, Jun 07, 2019 at 08:09:23 from 67.177.30.39

Thanks so much Tom, Jeff, Bret, Jason.

From Holt on Fri, Jun 07, 2019 at 09:49:15 from 71.37.82.77

Glad you got a run in...

Man, we graduated 2 weeks ago. Went on vacation to Hawaii and have had a full week of XC practice and you guys are just getting out. Of course the reverse can be said when we are turning the calendar to August and getting ready to start again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 4 miles in lane 8 of the Highland High track. Splits - 10:21, 9:37, 9:32, 9:28. No knee discomfort, slight stiffness now. Icing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Fri, Jun 07, 2019 at 16:26:36 from 108.61.201.170

Glad to see you are able to run again.

From Vis on Fri, Jun 07, 2019 at 21:39:29 from 104.152.62.183

Great to see youíre running again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: Walked to the gym, 4 miles of cross training on the helix, walked home.

PM: Walked 4.25 miles to the King's English and back to buy the new book about Bob Larsen - Running the Edge .

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: 1 mile warm up on the elliptical and then 4.25 miles on the treadmill. Started around 11 minute pace and worked down to 8:30 at the end.

PM: 4.25 mile walk. 17:35 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From JD on Sun, Jun 09, 2019 at 16:44:58 from 75.169.4.87

recovery looks like it's going well -

you're a master of patience and persistence!

From Nora Jo on Mon, Jun 10, 2019 at 05:11:34 from 73.102.192.105

Good job with your recovery training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Walked to gym. 6 miles of Helixing. Walked home.

PM: Walked 4.5 miles. Solved some problems.

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

PM: 4.25 on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Thu, Jun 13, 2019 at 12:02:11 from 80.113.31.142

How long are you in Minnesota?

From Rob Murphy on Thu, Jun 13, 2019 at 17:16:45 from 50.238.185.218

13 days!

From Bret on Thu, Jun 13, 2019 at 19:40:30 from 80.113.31.142

Any chance you will be in Duluth next weekend?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 5 miles up and down the Mississippi from downtown MPLS.

PM: Total of 5 miles walking to and from Twins game and around 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
5.250.000.000.005.25

AM: 5.25 on the hotel gym treadmill. 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
5.000.000.000.005.00

AM: 5 miles easy.

PM: 5 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

AM: 6 miles. 9:31 average.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eugene on Sun, Jun 16, 2019 at 09:03:05 from 73.58.34.45

Good to see you running again, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: 6.25 miles. 9:08 pace.

PM: 4.25 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
0.000.000.000.000.00

No running. Just a 5 mile walk.

Andy caught a ton of fish 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

AM: 7.25 miles at 8:48 pace.

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

Rest day. Just some mattress hauling.

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

AM: 6.3 miles. 8:48 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Jun 21, 2019 at 19:55:59 from 75.174.58.241

Nice. Hope you have been having a good trip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 4 mile walk.

PM: 5 miles on the treadmill at the hotel back in Minneapolis.

 

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

PM: 6.3 miles on the Cannon Valley Trail in Red Wing Minnesota - home of boots and pottery. Recalled when we stayed here 17 years ago with just Abby and there was a tornado. Averaged 8:30/mile and ducked under 8 for the last 2 miles. Sort of feeling like a runner.

Eventful day. Went to St. Croix Falls Wisconsin, the town where Andy was born in 2005. None of us had ever been there except Andy of course. Found the hospital and walked around town for a while.

There's a brewpub everywhere these days! I've been visiting too many 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
5.000.000.000.005.00

AM: Easy 5 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Mon, Jun 24, 2019 at 08:47:27 from 172.58.79.246

Good to see you're back to running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day. Lots of travel and dealing with lost luggage. Thanks Delta!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Jun 27, 2019 at 20:29:01 from 75.136.125.182

Did your luggage get un-lost?

From Rob Murphy on Fri, Jun 28, 2019 at 11:31:14 from 67.177.30.39

Yes. It went to Orlando, my least favorite city in the land.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: 7.25 miles on the treadmill in 1:02 with a1.5 to 2% grade. Managed a little bit around 7-minute pace.

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

AM: 5.25 miles cross training plus lifting.

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

AM: Grandeur Peak hike. Knee hurt a fair amount coming down. Icing 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
0.000.000.000.000.00

AM: 5 mile walk.

Spent the rest of the day at the key task of counting pitches and scoreboard operating at Andy's baseball tournament. His team won both of their games over Murray and Southeast Valley (Draper and Sandy) by a wide margin.

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

AM: 7.25 miles on the treadmill plus a few blissful laps in the pool. Icing knee 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
0.000.000.000.000.00

Just a couple mile walk. Andy's baseball team won their first tournament.

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: Hard 6.25 miles on the elliptical and then a decent swim.

PM: 3 mile walk. Push-ups and sit-ups.

The meniscus in my left knee is almost certainly torn in a similar fashion as the right one that I recently had repaired only, judging by the pain, worse. Another operation is not in our budget right now so I'll probably just deal with it. This is definitely a bummer as I had set my running expectations very low but apparently not low enough.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Tue, Jul 02, 2019 at 14:08:30 from 73.42.43.155

That stinks, Rob. No retroactive 2-for-1 deals on knee surgery eh. Best wishes to you.

From jtshad on Wed, Jul 03, 2019 at 09:58:38 from 141.221.191.225

Sorry to hear about the additional injury. Prayers to you in dealing with the physical and emotional distress.

From Bret on Wed, Jul 03, 2019 at 10:12:13 from 99.1.220.106

Sorry to hear about that Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: 6.5 on the elliptical plus more swimming. I really do like to swim. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Wed, Jul 03, 2019 at 12:02:48 from 12.104.218.250

I tried swimming about 2 years ago. Just couldn't make it a regular thing. I'm sure it's great if you can just zone out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: 6.5 up and down Grandeur Peak. Started and 4:35 to get back before the neighborhood breakfast/parade.

No tanks in our parade.

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

AM: 2 easy miles then weights. Probably overdid the lifting and will be sore tomorrow.

Spent the rest of the day watching Andy play baseball. Lost to Beaver 13-9 but then beat Murray 18-3 to advance to the Babe Ruth 13U Southwest tournament in a couple 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
4.000.000.000.004.00

AM: Easy 4 mile walk/jog

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

AM: From the Alta Lodge up to Albion Basin and around a bit. Walked back down.

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

No run. Walked 4 miles. Struggling with a summer cold.

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

Will be a tough week. Taking a College Board class all week up in Davis County and I have a really bad cold....

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

PM: 3.5 miles with Andy. Scorching hot!

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

AM: 5 mile run around Liberty Park.

PM: 3 mile run/walk with Andy. Stopped for ice cream halfway.

Finished the PBS American Experience Chasing the Moon.  That series just keeps getting better.

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

AM: 4 mile walk.

 

PM: 125 push-ups/sit-ups, core, 22 laps in the pool.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Jul 15, 2019 at 06:57:29 from 141.221.191.225

Hope you are feeling better, I read your post about the summer cold and then came down with something myself, caught the computer virus.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 5 miles around Liberty Park. 3 with Andy.

PM: Walked 4.25 miles

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

AM: Swam 40 laps. Going to work my way up to swimming a mile or two every other day.

PM: 4 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Wed, Jul 17, 2019 at 16:43:24 from 108.61.201.170

How far is 40 laps? Do you swim in a 25 meter pool or 50 meter pool?

From Rob Murphy on Wed, Jul 17, 2019 at 16:45:20 from 67.177.30.39

25 meters in this case.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 5 easy miles around Liberty Park.

PM: 4 X 30 push-ups, 30 sit-ups, 1 minute plank.

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: 5.25 miles on the treadmill. 22 lengths of the pool.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Thu, Jul 18, 2019 at 22:18:57 from 73.144.88.57

I hope to always be a runner in some capacity, but I love mixing in cycling and I learned on my trip to Maine that I like to swim above water. When I was a kid I always seemed to spend most of my time below the surface, opening my eyes, and burning them out with chlorine :-)

Combos are a good way to go too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Knee hurt quite a bit. Just walked a couple miles.

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

AM: Walked 5 miles.

PM: 6.5 miles on the Helix. Listened to Jason and the Scorchers.

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: 4.5 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
5.000.000.000.005.00

AM: 5 miles on the elliptical. Swam 42 laps.

Walked a total of 3 miles.

Andy and I went to the 30th Anniversary screening of Glory tonight.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Wed, Jul 24, 2019 at 09:10:22 from 47.206.60.114

Sorry to hear this. What a Bummer. I hope you get back again. Good luck to you.

From Eugene on Wed, Jul 24, 2019 at 10:23:10 from 73.58.34.45

Sorry to see you go. Wish you well regardless.

From Vis on Wed, Jul 24, 2019 at 11:11:05 from 209.33.213.57

Rob,

As much as I've enjoyed following your running, I appreciate your perspective. Thanks for that. I'm sad, but, then again, there's always Twitter.

From Holt on Wed, Jul 24, 2019 at 11:15:23 from 71.37.87.156

See you around in other ways Rob

From Jon on Mon, Jul 29, 2019 at 18:34:56 from 75.136.125.182

I was in Charleston this week, including Fort Sumter

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 2.5 mile walk.

11 miles stationary biking, strength training, core.

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

AM: 4.5 miles around Liberty Park.

PM: Swam 50 laps!

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

AM: 4.5 miles around Liberty Park.

I have re-enabled my blog at the request of my mom :-)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Sat, Jul 27, 2019 at 20:34:20 from 108.61.201.170

It is good that we have moms to look after us. So glad that you are back.

From Jason D on Sun, Jul 28, 2019 at 19:27:55 from 73.144.88.57

Good for her!

From Jon on Mon, Jul 29, 2019 at 18:35:14 from 75.136.125.182

I was out for 3 weeks. What happened with your blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Swam 1 mile.

PM: Rode my ancient mountain bike 12 miles around Sugar House Park. Scorching hot!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Jul 28, 2019 at 13:08:25 from 75.174.60.6

Guessing from last week's comments, I can add to them by saying this blog enabled us to become fast friends. Hope you still around (though we are friends nonetheless).

Hope to see you in a couple of weeks.

From steve ash on Sun, Jul 28, 2019 at 19:20:26 from 67.2.16.187

Hope you can get back to running again soon Rob:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 5 mile walk.

PM: 100 push-ups/sit-ups, core, jump rope.

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

AM: 6 miles around Liberty Park.

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

AM: 1 mile swim plus a little extra - 72 lengths. Then joined Andy for Waffle Wednesday across the street.

PM: 5 mile walk.

Heading out tomorrow for our annual trip to Lava Hot Springs where we try to kill ourselves in the river.

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: The standard 3 laps around Liberty Park - 4.5 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
0.000.000.000.000.00

Rest day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Dash For Donation 5k (3.11 Miles) 00:20:53, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.003.110.004.11

Yeah, did a race today. The Annual Dash for Donation in Sugar House Park, good cause, my wife works for them (The Intermountain Donor Service). Hilly 5k - 4 uphills, 4 downhills.

Splits - 6:42, 6:56, 6:37, :39.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Sat, Aug 03, 2019 at 15:27:40 from 108.61.201.170

Way to go Mr. Murphy, and congratulations on first place. Do you have any thoughts on what it is like running a race after knee surgery?

From Bret on Sat, Aug 03, 2019 at 18:19:25 from 99.1.220.106

Nice job Rob! Hope the bad knee was not too painful afterwards.

From jtshad on Sun, Aug 04, 2019 at 08:37:02 from 75.174.57.71

Great job, glad to see you keeping on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.000.000.001.25

PM: Swam 80 lengths of the pool. 

Evening: 4 mile walk after dinner.

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

AM: 4.5 miles around Liberty Park followed by a 1.5 mile walk.

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

AM: Rode my bestial mountain bike 21 miles.

PM: 150 push-ups, 150 sit-ups. Core.

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

AM: Met Alta cross country legend Blake Bennion for a run around Liberty Park this morning and breakfast at the Park Cafe. Blake starts a PhD program at Bowling Green State University in Ohio next week. I'm very proud of him.

PM: 1 mile swim.

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

AM: Easy 3 miles plus 2 mile walk for a total of 5 pedestrian miles.

On a side note, I've greatly reduced my alcohol consumption. I estimate that I was consuming 15 drinks/week on average - beer and wine exclusively. Anyway, for the past couple months, I've reduced that to 3-4 drinks/week, almost exclusively with dinner. This has had three effects: 1. I've lost about 7 pounds, 2. I'm saving a lot of money that can be better spent on baseball and expensive out of state tuition, 3. I'm enjoying the occasional beer or glass of wine that I do consume a lot 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
6.000.000.000.006.00

AM: Friday long run :-). Six miles around Liberty Park. Beautiful, cool morning.

PM: 4 mile hike on the North Slope Trail in Sinks Canyon, Wyoming.

I'm feeling the need for a little solitude so I'm going to drive across a good chunk of Wyoming today. Nothing like Wyoming for solitude.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Aug 09, 2019 at 10:00:54 from 75.174.57.71

Have a safe trip.

From Jason D on Fri, Aug 09, 2019 at 12:57:29 from 73.144.88.57

Have a good trip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running. Just some walking around Lander, Wyoming in the morning.

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

AM: 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
1.000.000.000.001.00

PM: Swam 1 mile.

Frustrated by annoying, but well-meaning people today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Tue, Aug 13, 2019 at 20:11:30 from 209.33.209.150

Faculty meeting?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

PM: Went to the gym with Andy. Ran 5.25 on the treadmill.

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

PM: 1 mile swim after school.

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

PM: 4.5 miles around Liberty Park during 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
7.500.000.000.007.50

AM: Great run from the hotel, up the switchbacks to the top of the M and along the trail network and back. Moved Abby into her dorm at 10 am. Sad/Happy. Very quiet around here 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
0.000.000.000.000.00

Took the day off. Made it home from Missoula in time to get Andy to the Salt Lake Bees game where they recognized his all-star team. He also caught a home run ball over the right field fence.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Tue, Aug 20, 2019 at 20:54:43 from 73.144.88.57

That's pretty incredible. I get the sense that sports out west would kick the tar out of the farmers who made up the teams I was on in Maine when I was younger.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

PM: 1 mile swim after school. 2 mile walk with Ann and Andy 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
4.500.000.000.004.50

AM: Walked 2.25 miles.

PM: Ran 4.5 miles around Liberty Park.

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

AM: 2.25 mile walk.

PM: 5 miles on the Jeremy Ranch Road.

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

AM: 6.5 miles in The Gully.

Just read a long article in The Atlantic about Joe Rogan. He's huge with young men these days - many of what I consider to be the brightest kids I teach are disciples of Joe Rogan which is interesting because I think he's wrong about a lot of things. It makes sense though because he's charismatic and these are the kids that are paying attention. Less engaged kids don't know who he is.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Fri, Aug 23, 2019 at 21:09:48 from 108.61.201.170

I must be one of those less engaged.

From Rob Murphy on Fri, Aug 23, 2019 at 21:37:48 from 67.177.30.39

Google "Joe Rogan The Atlantic" Eva.

From Eugene on Fri, Aug 23, 2019 at 21:42:53 from 174.223.135.38

most of my college friends love his podcast. i like a few episodes, thatís definitely why heís so big with my demographic. however i think itís more for the various guests he has than him himself; itís just that heís the common denominator. iím not too big into him but i love the kevin hart and elon musk episodes of the podcast, they talk about a lot of cool stuff. add in that he choked out a contestant on fear factor and heís a role model for any young testosterone factory.

From jtshad on Mon, Aug 26, 2019 at 07:08:35 from 141.221.191.225

Justin likes his podcast. Not sure his past on MMA and Fear Factor leads me to see how he is qualified to spread his opinion far and wide, but to each his own.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 5 miles in Liberty Park.

PM: Walked 2 miles.

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

PM: 5.5 miles on the treadmill.

Push-ups/sit-ups/core

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

PM: 6.5 miles on the Pipeline Trail. 8:58 pace. Actually felt periods of zippiness.

Finished Phillip Roth's The Plot Against America today. Fiction, but grounded in reality.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Mon, Aug 26, 2019 at 21:50:22 from 73.144.88.57

What did you think? I took a course on Fiction after 9/11 and that was one of the books we read. I don't think I ended up finishing it as my time was probably spent running :-)

From Vis on Tue, Aug 27, 2019 at 17:21:44 from 209.33.210.75

Phillip Roth has been hit or miss with me, but I've never read that title. There's some great fiction out there, Rob, even for a History guy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

PM: 1 mile swim.

Evening: 4.5 mile walk.

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

PM: School ended early because the AC broke and we are soft as a people. But I'm not complaining. Took the opportunity to head up Millcreek Canyon for a 7.25 mile run in the 90 plus degree heat. Averaged 8:49. HR 144.

According to healthy.io an average HR of 144 for a man my age is "hard anaerobic". 

Soaked in the creek after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Aug 28, 2019 at 19:47:21 from 75.136.125.182

Sounds like a nice run. And we are soft.

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
5.000.000.000.005.00

PM: 5miles around Liberty Park plus a 1 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

AM: 6.25 miles at Liberty Park at 8:30 pace. 6 striders. HR 126

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: 4 mile walk. Looking forward to church this morning. Our pastor has been on sabbatical since early June and returns today. He always has something to say that makes going to church worthwhile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Salt City Mile (1 Miles) 00:05:48, Place overall: 4, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.001.005.00

Just like old times only slower. Saw Jake (out for a long run, not racing) Amiee, Fritz, and tons of other old compadres. Happy with my time of 5:48 which was 2nd in the 50-59 age group.

Proud of Andy's 6:41 as well. First among kids wearing a baseball uniform.

PM: 1 mile swim.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Sep 02, 2019 at 10:41:18 from 99.1.220.106

Nice time Rob!

From Tom K on Mon, Sep 02, 2019 at 11:46:49 from 47.201.52.44

5:48 is zinging! Great job!

From Jason D on Mon, Sep 02, 2019 at 15:01:48 from 73.144.88.57

Nice work, Rob!

From Eva Splaine on Mon, Sep 02, 2019 at 16:53:12 from 108.61.201.170

Good job Mr. Murphy!

From Brandon on Mon, Sep 02, 2019 at 18:05:57 from 73.98.189.213

Great job again Murph!! You really killed it. It was great to see you again.

From Vis on Mon, Sep 02, 2019 at 21:15:11 from 209.33.212.132

Impressive.

From jtshad on Tue, Sep 03, 2019 at 09:02:54 from 141.221.191.225

Nice race!

From Bob on Tue, Sep 03, 2019 at 10:15:18 from 12.104.218.250

That's damn good!

From Mark on Sat, Oct 05, 2019 at 17:54:21 from 47.199.175.12

Great job Rob! I'd be more than happy with a 5:48 mile anytime

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
8.500.000.000.008.50

PM: 8.5 miles on the Pipeline Trail. I'm tired of mid-90s temps.

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

Push-ups/SiPM: 5.5 miles on the eliptickle. Weights and core.

 

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

PM: 4.5 miles around Liberty Park with Andy. The kid is really coming along.

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 around Liberty Park. 6 striders. 8:17 average.

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

PM: Went to the gym with Andy and did 4 miles on the stairmaster and then a crossfit style strength workout. Seriously!

Evening: 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
0.000.000.000.000.00

PM: 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
7.500.000.000.007.50

PM: 7.5 miles on the treadmill.

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

PM: 9.3 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
4.000.000.000.004.00

PM: Super easy 4.

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

Pipeline Trail after work. Had my closest ever encounter with a rattlesnake. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Fri, Sep 13, 2019 at 19:00:01 from 174.208.12.128

Glad youíre safe, Rob. Did he let you know he was there?

From Rob Murphy on Fri, Sep 13, 2019 at 20:47:03 from 67.177.30.39

Yes! He rose up like he was going to strike. I really thought I was going to get bit. I slammed on the breaks and my shoes flung a lot of dirt in his direction and he turned and slithered away.

From steve ash on Fri, Sep 13, 2019 at 21:18:46 from 67.2.71.135

I ran into a snake once along the parkway trail. Not a rattler but enough to make me take a jump that would have made a steeplechase guy proud..

It makes life interesting though. Good to hear that you made away from this:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 5 miles at Liberty Park including 6 striders.

Witnessed a pretty bad wreck on 7th East. Person ran a red light.

PM: 4 mile walk.

All alone tonight. Just me and the pooch. Abby off at college, Ann working, Andy at a church youth group overnight thing.

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

PM: Drove up to Park City/Round Valley because I thought it would be cool. It was if you consider 85 degrees cool. Anyway, decent run on the trails.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Nora Jo on Mon, Sep 16, 2019 at 14:44:54 from 73.102.192.105

You are gaining more and more mileage each week! Your recovery must be at a positive place now!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: 6 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
9.300.000.000.009.30

PM: After work on the Pipeline Trail. Didn't wear watch and took it 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
6.000.000.000.006.00

PM: Ran 3 miles on the indoor track at the University of Montana gym and 10 miles on the stationary 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
7.500.000.000.007.50

AM: 7.5 miles up to the M and along the Missoula trails. Go Grizz!

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

Up to the top of the M and back from the hotel. Pressed for time...

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

Off day - Parent-teacher conferences late.

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

AM: 2 mile walk at a brisk pace.

 

PM: 5 miles at Liberty Park.

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

AM: 125 push-ups/sit-ups.

PM: 4.5 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
6.250.000.000.006.25

AM: 2 mile walk.

PM: 6.25 miles 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
5.250.000.000.005.25

A​M: 4 mile walk.

PM: 5.25 miles on the treadmill plus some strength training.

Read in the paper this morning that the federal government has decided to open Utah's national parks to ATV's. So much for peace and quiet.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Sat, Sep 28, 2019 at 10:12:12 from 69.243.135.12

No cares for the lazy folk.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 treadmill miles. One of my good days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Oct 02, 2019 at 06:33:08 from 165.156.40.42

What would you say to someone considering coaching middle school cross country team? Would you try to talk them out of it, or encourage them? Any words of wisdom/wit?

From Holt on Wed, Oct 02, 2019 at 08:03:49 from 204.113.55.120

Jon,

unsolicited advice...

MS XC is awesome. Great opportunity to introduce kids to the sport and help them grow a love for it. Keep it fun and simple. Don't even stress at all on running fast (those that want to will rise to the top), just help them really have fun with it.

-dave

From Burt on Wed, Oct 02, 2019 at 19:31:12 from 68.98.75.52

Ha! I was like, why did Rob sign his name as Dave? I'm slow.

From Rob Murphy on Wed, Oct 02, 2019 at 19:42:59 from 67.177.30.39

As a (sadly) unemployed cross country coach, I would gladly take any job that was offered.

From Holt on Fri, Oct 04, 2019 at 11:30:58 from 204.113.55.120

Move to St. George... I've got a job for you Rob!

Happy BDay this week, by the way.

From Rob Murphy on Fri, Oct 04, 2019 at 14:12:37 from 163.248.33.245

Thanks Dave! I would probably take you up on it if I were the only consideration.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM: 55 push-ups, 55 sit-ups

PM: Ran 5.5 miles

I turned 55 today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Mon, Oct 07, 2019 at 21:17:41 from 73.144.88.57

Cheers, Rob. I hope it was a good one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Evening jaunt up and down Grandeur Peak. I never get tired of that.

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: Just a 5 mile walk.

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

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

PM: 7.5 treadmill miles.

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

AM: 5 miles at Liberty Park. Knee hurt.

PM: 2 mile jog, 2 mile walk.

Finished Jared Yates Sexton's The Man They Wanted Me to Be today. Eye-opening and unsettling.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Sat, Oct 05, 2019 at 19:09:05 from 74.123.12.146

Anything with a blurb by Henry Rollins would be intriguing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles at Round Valley in Park City. 8:50 pace. Glorious!

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 mile run. 3 mile walk. Busy week.

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

AM: 4.25 miles, lots of push-ups and core.

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

AM: 5 miles on the Alta track.

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

PM: 5 miles on the Helix

After that I pushed the sled a bunch of times and did lots of crossfit type stuff. Was pooped after.

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

PM - Ran up and down Grandeur. Was able to play a small part in the rescue of a very large dog which you can read more about on my twitter. @murphy_rob

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Oct 15, 2019 at 08:07:49 from 141.221.191.225

Justin told us about this last night, indicated you are a local celebrity for your help in the effort. Nicely done being a graceful neighbor!

From Jason D on Tue, Oct 15, 2019 at 19:57:43 from 73.144.88.57

Good work, Rob. That poor pup looks tired!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM: 5.5 easy miles.

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

Just a 3 mile constitutional.

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: 5 miles around the Alta Track. 10 stadiums.

PM: 3 easy miles around Liberty Park with Andy.

We're registered for the Pumpkin 5k in Missoula on Saturday so have to train!

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: 1 mile jog.

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

AM: Early morning run up to the M and back and then 2 more miles with Andy along the river.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Oct 18, 2019 at 18:20:08 from 65.129.138.74

Have fun in Missoula and travel safely.

Race: Missoula Pumpkin Run (3.11 Miles) 00:20:28, Place overall: 15, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.003.110.004.11

Andy and I ran this Run Wild Missoula race while in town visiting Abby. It's an out-and-back along the Clark Fork. I was at 10:16 at the turnaround so negative splits! For winning my age group I got a beer.

Lots of fun - cold and rainy - but a great way to get to know a town

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Wed, Oct 23, 2019 at 19:43:26 from 73.144.88.57

Good race, Rob. No better way to get to know a place than through your feet!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: 1.25 treadmill miles, 4 miles on the elliptithingy, 2 x 1/4 mile hardish on the manual woodway treadmill.

Push-ups, core, some weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Thu, Oct 31, 2019 at 12:25:25 from 141.210.128.170

Every time I run on a Woodway Curve I am reminded of why I don't. Just can't get used to it. I used to run with a guy who did all of his interval training on one.

From Rob Murphy on Fri, Nov 01, 2019 at 16:44:11 from 67.177.30.39

It's a butt-kicker for sure Jason.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM: 5 easy miles around Liberty Park after school.

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

AM: 2 mile walk.

PM: 3 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
5.500.000.000.005.50

AM: 5.5 miles on the treadmill.

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

PM: 6.25 miles on thetreadmill. Included 2 x 1/4 mile on the Woodway.

Evening: 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

AM: 6 miles at Liberty Park.

PM: 3 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
5.000.000.000.005.00

PM: 5 miles on the treadmill with Andy plus some strength training.

Also, 2.25 mile walk in the AM

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

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
4.500.000.000.004.50

4.5 miles around Liberty Park 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
5.500.000.000.005.50

PM: 5.5miles 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
6.250.000.000.006.25

PM: 6.25 on the treadmill. After, I commenced to doing some gym stuff.

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

AM: 6.25 on the Pipeline Trail with Andy.

PM: 5 mile walk.

Met the Amish farmer standard for the first time in 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
5.000.000.000.005.00

PM: Today I ran 5 miles in 45 minutes on the treadmill without stopping. It was a small victory.

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: Trip to the gym with Andy.

4.25 elipticle 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
7.000.000.000.007.00

AM: Walk/jogged 8 miles in 1:55.

PM: 4 elipticle miles. Core. Hot tub.

Turkey Trot with Andy tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Cottonwood HeightsThanksgiving 5k (3.11 Miles) 00:23:32
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran the Cottonwood Heights Turkey Trot 5k with Andy for the second year. He ran about 3 minutes faster than last year. I'm thankful that my baseball playing son is still willing to run 5k's with me without really ever training. Also thankful to have Abby home for a few days.

More better, I had zero pain in either knee today for the first time in about 2 years. Thinking I might start training?

Sitting around waiting to eat now!

PM: 4 mile walk post-dinner.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Nov 28, 2019 at 12:48:35 from 65.129.138.74

Good to hear about the knees and the kids!

Happy thanksgiving and enjoy the food! Drink a Uinta for me!

From Bret on Thu, Nov 28, 2019 at 12:50:24 from 99.1.220.106

Nice! Good news about your knees. Enjoy the turkey!

From Eva Splaine on Thu, Nov 28, 2019 at 15:46:24 from 108.61.201.170

Good race Mr. Murphy!

From Jon on Thu, Nov 28, 2019 at 16:34:03 from 96.33.83.28

Good to hear. And happy Thanksgiving to you and your family!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: Walked to the gym. 5 miles of elipticaling, weights.

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

AM: 6.5 miles on the treadmill in 60 minutes. Walked the last quarter mile.

PM: 4 mile walk at Sugar House Park.

All my college football teams are getting pummeled today :-(

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

6 mile walk.

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

PM: 7 miles on the treadmill. Worked gradually to sub 8 minute 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
2.000.000.000.002.00

PM: 2 miles and some heavy 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
7.250.000.000.007.25

PM: 7.25 miles of elipticaling.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Dec 06, 2019 at 11:54:21 from 165.156.40.42

elipticating?

From Jason D on Fri, Dec 06, 2019 at 19:52:37 from 73.144.88.57

He alters the spelling almost every time I think. My favorite is something like "eliptickling."

From Rob Murphy on Sat, Dec 07, 2019 at 06:37:53 from 67.177.30.39

For me, it's one of life's little amusements.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM: I scampered up and down the Jordan River for 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
7.000.000.000.007.00

AM: Weights, core, jump roping

PM: 7 miles on the treadmill

Go Utes!
 

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 walked 11 miles today averaging about 17 minutes/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
8.000.000.000.008.00

8 miles on the treadmill. Topped out at about 7:20 pace for a while.

Saw Ford vs. Ferrari in the afternoon. Tons of fun.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Dec 09, 2019 at 10:51:32 from 141.221.191.225

Thanks for taking Justin with you and all your support this last month. Hopefully resolved today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day.

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

I ran 8 almost pain-free miles on the treadmill today. Words can't express how happy this makes me.

Now if I just had a team to coach...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Tue, Dec 10, 2019 at 19:47:10 from 73.144.88.57

Good news!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM: 6.25 on the treadmill at between 8 and 8:30 pace. 1 mile 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
1.000.000.000.001.00

No running today. Trying not to overdo things.

Went to the school weight room and did lots of weights/core and some jump roping. Jumped rope for 6 minutes and gave myself a mile for that.

 

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

You know what makes me sad? That I've never made Sasha's list of "favorite blogs".

Here's some things I'm really excited about today...

1. Henry David Thoureau and his cabin at Walden's Pond. Seriously, so cool!

2. My upcoming run

3. The arrival home for the holidays of child #1

4. The Montana Grizzlies taking on Weber State on ESPN, live on national TV, TONIGHT.

Running activity: 8.25 miles on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Fri, Dec 13, 2019 at 13:32:50 from 73.144.88.57

It's a pretty exclusive list, mostly family and people who haven't updated for a while (other than Steve and Tyler, who has been cross training and so doesn't show up on the mileage board).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: Started the day with a 2 mile walk in the snow followed by a little snow shoveling. Then 100 push-ups/sit-ups.

PM: 5 mile run at Liberty Park and some more walking.

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

AM: 4 mile walk.

PM: 8 mile treadmill run.

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

Rest day. Walked 4 miles after work with various combinations of my family.

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

PM: 8.25 miles 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

AM: 150 push-ups, 150 sit-ups/abs, planks.

PM: 4.25 miles of cross training. 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
8.250.000.000.008.25

8.25 miles on the treadmill in 70 minutes.

 

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

AM: Today I ran the Gully Longer Run for the first time in forever!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.001.004.00

AM: Hardest workout in a long time...

3 easy cross training miles to warm-up, weights, 4 x 1/4 mile on the manual Woodway. I was gasping for breath after each one.

PM: 3 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
10.000.000.000.0010.00

I woke up pretty early this morning and listened to a Rich Roll podcast interview with Ryan Holiday. Both of these gentleman are admired by lots of people who's opinions I respect whereas I've always been lukewarm on both so I tried to listen to the rambling, 2 hour conversation with an open mind. So, yeah, justed drank my coffee and listened to some stoic philosophy adapted to 21st century America for a while. There were a couple helpful nuggets.

Nobody in the house woke up on time so I went to 9 am church by myself. Lots of cute kids in the Christmas peogram today. Got home as the rest of the family was getting ready to go to the 11 am service. I ate a cliff bar and went to the gym.

AM: 10 miles on the treadmill. Generally kept it easy. Topped out at 7:20 pace 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
8.250.000.000.008.25

AM: Good run with Bret at the Round Valley trails in Park City today. We realized we've been going on runs together since 1981!

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: After my morning coffee and a bowl of oatmeal, I walked to the gym in a roundabout way. Went through a rigourous routine of strength training exercises and then soaked in the hot tub for a spell. Then I walked home and cleaned the house.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Dec 24, 2019 at 14:17:55 from 65.129.147.18

Merry Christmas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: Today was my 40th consecutive Christmas day run dating back to 1979 when I was a freshman in high school. I believe I started it because back then I was always eager to try out my new running gear. Like my Sub-4 racing shorts and singlet or my Adidas Marathon '80 trainers.

I've had a lot of great ones over the years. Today's was just a 6.5 miler around greater Sugar House. Andy joined me for the first 2.5.

Heading to Florida by myself this afternoon to spend a few days with my mom and my sister and her family.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Wed, Dec 25, 2019 at 14:29:26 from 108.61.201.170

Merry Christmas Mr. Murphy!!

Enjoy Florida!

From jtshad on Wed, Dec 25, 2019 at 14:33:43 from 65.129.147.18

Merry Christmas, have a safe journey and fun with your mom and sister.

From dugco on Wed, Dec 25, 2019 at 15:43:41 from 73.42.16.20

Merry Christmas, Rob. Say hey to the fam for me and hey to Delightfully Different Dunedin as well. We are staying in Tally this year. Just got finished cleaning the boat after being on the water for a bit... 75 and sunny here today 😎

From Eugene on Wed, Dec 25, 2019 at 19:09:08 from 104.189.16.160

merry christmas, Rob!

From Kenny the Apache on Wed, Dec 25, 2019 at 21:28:04 from 65.48.74.201

Merry Christmas Rob! Hope you have a good time in Florida!

From Eugene on Thu, Dec 26, 2019 at 05:59:59 from 174.223.140.102

oh, and if you end up one state too far west come say hi :)

From Jason D on Thu, Dec 26, 2019 at 16:48:30 from 73.144.88.57

Yesterday I was thinking, "I know Rob is running." And I was also thinking "how many consecutive Christmases have I not run?" Merry Christmas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: Relaxing 4 miles around the Hammock Park here in 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
9.000.000.000.009.00

Noonish: 9 miles easy around Dunedin. Stopped a lot to take pictures.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Manatee River Run (5 Miles) 00:33:05, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

AM: Ran the Manatee River Run in Palmetto Fl. for the third time today. Fun course with lots of twists and turns, about half on road and half on shell paths. Warm and humid. I ran well all things considered in my first race longer than a 5k in a long time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Sat, Dec 28, 2019 at 12:02:32 from 47.203.147.43

Great race! Strong Florida running! Hot and humid!

From Bret on Sat, Dec 28, 2019 at 12:49:37 from 99.1.220.106

Nice one Rob. Enjoy the warm weather!

From Jason D on Sun, Jan 19, 2020 at 18:23:00 from 73.144.88.57

Nice work, Rob. That's moving along nicely !

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today. 5 mile walk around Dunedin. Went to church with my mom and then out to brunch 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
5.000.000.000.005.00

AM: 5 miles easy out the Dunedin causway and back. 3 miles of walking.

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

PM: 6.25 on the treadmill to close out the decade.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Tue, Dec 31, 2019 at 19:06:54 from 73.42.16.20

Happy New Year, Rob! Hug the city for me... and the famí

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1422.457.0018.222.001449.67
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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