Rob Murphy

Sandy Classic 5k

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Location:

Salt Lake City,Ut,

Member Since:

Feb 11, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

Short-Term Running Goals:

Have fun, not get fat, stay fit.

Long-Term Running Goals:

 Keep running in some fashion.

Personal:

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

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

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

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

Miles:This week: 17.00 Month: 180.57 Year: 2017.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1912.0066.1230.388.502017.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 miles on the Pipeline Trail. Very runnable. Mostly packed snow with some dirt stretches. It was glorious!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Fri, Jan 01, 2021 at 20:18:54 from 174.236.140.71

Jealous!

From Vis on Fri, Jan 01, 2021 at 21:18:59 from 209.33.230.129

Happy New Year, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: 14.5 miles on the stationary bike after a 1 mile warm-up. Weights/strength training.

PM: walked 2 miles/jogged 2 miles listening to An Army at Dawn.

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

AM: 10 miles on the Pipeline trail. Little snow in January - don't think that's ever been the case before.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.002.008.25

PM: Treadmill workout for 8.25. Alternating 3/4 mile easy, 1/4 mile hard.

So the POTUS has been floating this theory that the VP has the unilateral power to void election results in individual states. That's a crazy amount of power to vest in one individual and I'm not sure it was intended by the Founders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Jan 05, 2021 at 17:07:25 from 65.129.148.81

Ridiculous political theater and such a sore loser and poor leader. Hope we can get to Jan 20 without too much more damage.

From Rob Murphy on Tue, Jan 05, 2021 at 17:09:18 from 163.248.33.245

Can we hibernate until then?

From Nora Jo on Tue, Jan 05, 2021 at 17:15:29 from 68.50.212.88

I am embarrassed that I currently reside in Pence's hometown. He and his brother are making a mockery of the balances of the power of law.

From steve ash on Wed, Jan 06, 2021 at 03:01:55 from 174.52.121.51

At least he didn't send a pallet full of cash to appease one of our foreign enemies..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: 6 miles at Liberty Park. Feeling a little stressed at the attempted coup in Washington. Today, mobs of Trump supporters stormed the U.S. capitol in pursuit of some goal that is impossible to understand if you love the United States. Usually a run helps but today it didn't.

I've been teaching American history for 25 years and I served in the Army for 14 years. I've always believed in this country and tried to teach its history as a story of progress. Sometimes that progress comes excruciatingly slow but it comes. I'm not so sure about that anymore.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Jan 06, 2021 at 18:22:45 from 96.33.80.155

I love the US and I have at least some understanding of it. And I didn't even vote for Trump, have never voted for him.

My brief explanation- people feeling downtrodden for years. Finally find someone from outside the system and elect Trump. Spend 4 years hearing his supporters they are racist and have white privilege, often from the very wealthy people in power. Watch Trump be attacked non-stop for 4 years. In the past year, lose their jobs, or watch their business be shut down and possibly looted/burned, with almost no one punished. Hear how people can march for BLM, but not for church or school or businesses to reopen. Watch incredible corruption, and the very rich get richer while the downtrodden get almost nothing. Try to re-elect Trump, for him to lose amidst at least somewhat credible accusations of fraud. Watch the media and big tech censor and mock them. After watching democrats fight Trump for 4 years, be lectured how the Trump supporters need to instantly fall in line with the Dems. They no longer believe the elections are legitimate and that there is no real way for the common man to have ANY influence over the government.

Add it all up, and I'm not surprised the pot finally boiled over. They feel government neither represents them nor protects them, so they feel no loyalty to it. Instead, they find a personality to be loyal to.

As JFK said:

典hose who make peaceful revolution impossible will make violent revolution inevitable."

That's my 2 cents. What does the history teacher or others think?

From Wesley Hunt on Wed, Jan 06, 2021 at 23:26:10 from 174.236.139.121

Jon, I suspect Rob will ignore your comment, which is what I should do. But I’ll send one and only one response since you asked a direct question. I think your comment reads like an apology for domestic terrorists and insurrectionists. These actions cannot be rationalized - and certainly not justified - based on generalized angst or some completely misguided and bastardized constitutional right. This was one of the darkest days in our country’s history.

You should not quote JFK after being an apologist for today’s anarchy.

Goodnight.

From Jon on Thu, Jan 07, 2021 at 00:15:12 from 96.33.80.155

Wesley,

Trying to understand why something happened is not to excuse it or justify it. I condemn all violence, including the violent acts today. But if we do not try to understand the root of this and work through the underlying issues, it will only fester and worsen.

I believe if you truly try to understand why people act the way they do and see things from their perspective, we often find we would act the same way... or at least empathize. Labeling groups of people (especially large groups of people based on the actions of a very small minority) isn't helpful. But people aren't good at that distinction- how many Americans think all Muslims are terrorists, for example? Even in a country like Iraq, it's a very small portion of the population that uses violence.

Seek to understand and listen to all sides of a story, and let them feel understood. When people feel understood and that they have control over their lives, emotions normalize. Especially with something as drastic as what occurred today, we are missing an opportunity if we do not learn from it. Life is complicated, never straightforward. This was mob violence, similar to what occurred in many parts of the country this summer. There's been a lot of effort to understand the underlying issues from the summer (BLM, etc). Should we also not try to understand here?

Even the language we use can condemn- such as saying domestic terrorists, insurrectionists, or calling their complaints as completely misguided and bastardized. That's not language that will lead to understanding and open dialogue/resolution.

Not trying to stir up contention. Just trying to give perspective and invite people to open their mind, and the understand. I see it daily in my kids with their frustrations (which are very real to them, even if I think them trivial)- when I listen and they feel I understand their problems and they have some control over their lives, they are much happier and better behaved. Let's try that on a national scale.

Jon

From Jon on Thu, Jan 07, 2021 at 00:17:01 from 96.33.80.155

Sorry for hijacking your blog, Rob.

From CookieLegs on Thu, Jan 07, 2021 at 00:32:03 from 67.172.239.190

Agreed, some people do feel downtrodden and left behind in life and so might identify with Trump, and that seems natural. But what is going on right now is not natural, It is like Trump has a cult following that he is whipping into a frenzy, purposefully. This isn't natural, and it's dangerous, and resulted in the assault on our Capitol and our democracy today.

Trump's contentious and continuous claims (both before and after the election) about rigged elections are the reason his followers think the election was stolen. This is the Illusory truth effect: if you repeat something enough, people will remember it and start to believe it, and will also think it is the popular opinion. Trump does this all the time - it's called perception management.

I'm a Republican, but don't think there is any credible evidence of massive election fraud (zero actually). I do think Trump has done a big disservice to our country with all his claims of fraudulent elections, hoaxes and witchhunts.

And I'm not super jazzed about Biden, but I applaud him for at least trying to work with the Republicans, our country has a lot of healing to do.

From Jon on Thu, Jan 07, 2021 at 00:53:58 from 96.33.80.155

Yup- Strange times we live in. But I think Trump is the symptom, not the disease. People's dissatisfaction existed before they had Trump to follow. Cure the disease.

From steve ash on Thu, Jan 07, 2021 at 03:15:08 from 174.52.121.51

Excellent commentary on all sides. Some empathy is definitely needed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I don't keep a conventional diary or journal. The reason I sometimes post my thoughts and feelings about big events is because I like to go back a few years later and remind myself what I was doing and thinking at a critical time. So it's entirely personal. I'm not trying to win any political argument or incite anger. 

Unplanned day off:Andy had a wrestling tournament down in Utah County so I decided to ride the bus with the team right after school ended. Didn't get back until 10 PM. Went home and went to bed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Jan 07, 2021 at 16:29:17 from 96.33.80.155

Yeah, the FRB is the closest I have to a journal, too. Rarely ventures off running/working out, but it does once in a while. I appreciate reading your thoughts, especially your insights as a parent/teacher.

From Burt on Thu, Jan 07, 2021 at 18:50:49 from 98.161.146.237

I did the same thing a couple of months ago explaining why I'm a Trump supporter. Luckily nobody reads my blog anymore. But it was somewhat therapeutic to get my thoughts out.

From Jon on Thu, Jan 07, 2021 at 20:06:08 from 96.33.80.155

Where is that, Burt? I don't see it in your history

From Wesley Hunt on Thu, Jan 07, 2021 at 22:27:03 from 174.236.133.70

Was today an off day?

From Burt on Fri, Jan 08, 2021 at 09:30:27 from 98.161.146.237

Wow. It was longer back than I thought. It's my April 21, 2020 entry.

From Jon on Fri, Jan 08, 2021 at 10:00:09 from 172.58.158.136

Time Flies when you’re locked at home

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: 6 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
7.500.000.002.009.50

PM: Treadmill workout. 3/4 miles at 8:00-8:30 pace followed by 1/4 mile at 5:50 to 6:00 pace. Trying to get used to faster turnover and I think the treadmill is a good tool for that. May work on going up to 1/2 mile at 6 minute pace in a week or two.

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

PM: 6.5 miles at Jeremy Ranch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Sat, Jan 09, 2021 at 21:11:40 from 108.61.201.170

Just the name of that place brings up images in my mind of being a beautiful place to run.

From Rob Murphy on Sun, Jan 10, 2021 at 18:44:17 from 67.177.30.39

It's the best Eva!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM: 9.5 miles on the Pipeline. Icy in places, had to take short steps.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.258.000.000.0010.25

PM: 2.25 mile warm-up, stretching, 8 miles in 58 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
0.000.000.000.000.00

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

PM: Didn't get out the door until 7 pm with another wrestling match. Just 6.5 at 8 minute pace circling the neighborhood.

A former student and cross country runner of mine took his life this week. His name was Clayton Anderson and he was only 22 years old. I have his younger brother in class right now. Clayton was a wonderful young man, a joy to have in class, and his loss is really weighing on me. This is the third student or former student that has died this way since August. If you google Clayton Ford Anderson you can read about him on the Larkin mortuary website. He was a very interesting young man.

These things are sapping my energy. Those of you that are teachers know that teaching is like performing in a way and you have to bring a considerable amount of energy to it to do it well. Maybe more caffeine? 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Thu, Jan 14, 2021 at 08:34:43 from 47.206.60.114

Awful news, Rob. I'm sorry you are going through this.

From Bob on Thu, Jan 14, 2021 at 12:14:48 from 98.212.23.173

Wish there was a way to stop it. More love and building up, but I'm sure the issue is more complicated. Stress and pressures.

From jtshad on Thu, Jan 14, 2021 at 12:36:59 from 75.174.18.229

Tragic, sorry for the loss of another young person who has been in your life.

From Rob Murphy on Thu, Jan 14, 2021 at 17:32:09 from 163.248.33.245

I don't want to forget any of them yet I don't want to dwell on it too much either.. It seems like just about everyone of them is a kid I'd be proud to call my own. My tendency, and I'm sure many of us have felt this, is to wonder if one more encouraging word or pat on the back from me would have made a difference. I know it doesn't work that way but still...

From Bret on Thu, Jan 14, 2021 at 17:46:05 from 99.1.32.252

So sorry to hear this Rob.

From Vis on Thu, Jan 14, 2021 at 18:20:44 from 70.34.7.218

Sorry to hear, Rob. It’s hard not to wonder if we could’ve given another encouraging word and if it would’ve helped. I know I feel like I have more encouragement to give.

More caffeine is one of the better options for the performance-based teaching you do.

From Jon on Thu, Jan 14, 2021 at 19:48:12 from 96.33.80.155

That's so sad.

The way we've disrupted the lives of young people is having a terrible toll, including increased suicides. It's everywhere. My sister is in Vegas, and they had more student suicides September to November than all of the previous year. Of course, this is affecting all ages. I've seen data that suicides have risen the most in men age 30-55.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.002.008.25

PM: 8.25 miles on the treadmill including 4 X 1/2 mile in 3 minutes. A small victory!

Off to get my first COVID vaccine now.

I'm now 1 hour post-vaccine. Zero side effects so far.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, Jan 15, 2021 at 06:56:24 from 99.1.32.252

Nice!

From allie on Fri, Jan 15, 2021 at 11:42:27 from 50.237.211.90

love that. my sister got vaccinated this week as well, and my mom is on deck (they are both teachers in UT). now i just need to get mine and i can visit home again :)

From Rob Murphy on Fri, Jan 15, 2021 at 17:39:30 from 67.177.30.39

They're prioritizing us based on age Allie. So yesterday it was all us geriatric teachers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM: 5 easy miles. Vaccine arm hurts and feeling slightly rundown 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
11.500.000.000.0011.50

AM: 11.5 miles on the Pipeline Trail.

Shoulder where I got vaccinated is really sore! Hard to sleep last night because of it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM: 14 miles up and down the Pipeline Trail. Sad that I can run on snow-free trails in the Wasatch and this had to lead to a bad water situation this summer but I am enjoying the runs.

Looking forward to the Bucs vs. Saints this afternoon and the clash of geriatric, but high performing quarterbacks.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, Jan 18, 2021 at 21:51:25 from 96.33.80.155

I was hoping the Saints would win, but was glad they lost after watching the struggles Brees had throwing. Looks like it's time for him to retire.

Your shoulder feeling better after the vaccine?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: Easy 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
6.250.000.000.006.25

PM: 2 mile warm-up spin. 15 miles on the stationary bike in 45 minutes. Pretty hard.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Tue, Jan 19, 2021 at 20:31:02 from 174.236.143.211

You’re s pretty hard dude:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.003.000.508.25

PM: Pretty hard treadmill run. Was a bit of a struggle.

I was in Washington 4 years ago today standing on the Capitol lawn watching Trump's inauguration. Would have rather been there today if only to hear Lady Gaga in person. I thought that was just about the best performance of the national anthem ever.

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: Easy 4 miles after school and before wrestling match.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Jan 22, 2021 at 17:39:11 from 96.33.80.155

Are you a wrestling coach? Or just attending to support the kids?

From Rob Murphy on Sat, Jan 23, 2021 at 13:31:19 from 67.177.30.39

Andy is on the wrestling team.

From Jon on Sat, Jan 23, 2021 at 20:06:46 from 96.33.80.155

That's awesome. I hadn't hear that. What weight class is he?

From Rob Murphy on Sun, Jan 24, 2021 at 14:42:39 from 67.177.30.39

152.He's actually wrestling varsity now as a 9th grader and getting his butt kicked. He was doing great as JV. The kid ahead of him at 152 became academically ineligible.

From Jon on Sun, Jan 24, 2021 at 22:06:17 from 96.33.80.155

That's one of the toughest weight classes. Experience is tough but will do him well as he gets older. Hope he enjoys it.

From Rob Murphy on Mon, Jan 25, 2021 at 05:53:54 from 67.177.30.39

Did you wrestle in high school?

From Jon on Mon, Jan 25, 2021 at 07:28:42 from 104.129.205.25

I did my junior year only, cause I had lots of friends on the team. I was not good- won about 50% of matches for JV/exhibition. It was hard but I enjoyed it- my mom hated it but supported me cause she figured it was good to really struggle at something. There's nothing quite like being out there on the mat, 1v1, nowhere to hide.

Interesting fact- I was almost my full height of 5'9" but wrestled 119 lbs without having to cut weight. I was super skinny.

From Jon on Mon, Jan 25, 2021 at 07:30:48 from 104.129.205.25

My best friend and college roommate was also a college wrestler, made it to the national championship tournament several times (I think he was top 8 once?). So I definitely was around wrestling and have nothing but respect for the toughness of those guys. I think it's awesome Andy is doing it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.252.000.000.009.25

PM: 9.25 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
8.000.000.000.008.00

AM: 8 miles at Liberty Park. Finally, a little bit of winter.

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

AM: 13 miles on icy, snowy roads.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Sun, Jan 24, 2021 at 19:47:26 from 174.236.135.93

How’d that workout for you? Hope you stayed upright...

From Rob Murphy on Sun, Jan 24, 2021 at 19:48:38 from 67.177.30.39

Short,choppy steps at 8:50 pace!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 miles of jogging.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.003.500.009.25

PM: 9.25 treadmill miles. Some of it fairly hard.

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

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

PM: 7.25 miles on the treadmill. Having one of my occasional hip flare-ups which makes me wonder if I will have to have a hip replacement someday.

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

PM: 2 miles. Cut run short due to hip pain.
 

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

AM: Easy 4 miles.

PM: Easy 3.25 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
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: Easy 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
6.000.000.000.006.00

AM: 2 easy miles.

PM: 4 easy miles.

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

PM: 2 miles around the neighborhood.

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

PM: 4.25 miles around the Alta track.

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

PM: 2 easy treadmill miles then 15.4 miles in 45 minutes on the bike. Hard work.

Thus concludes a difficult week!

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

AM: 6.5 miles around the Foothill Loop. Nice run.

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

AM: 8 miles up and down City Creek Canyon with Jeff. Great run, especially the down part.

Had some sadness last night. One of Ann's coworkers in the ICU was killed in an avalanche along with 3 other people while skiing in Millcreek Canyon yesterday. She was 25 years old and Ann spoke very highly of her. Sigh...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Sun, Feb 07, 2021 at 11:31:51 from 98.212.23.173

Wow, gone too soon. May God comfort their families and friends.

From Bret on Mon, Feb 08, 2021 at 13:24:31 from 99.1.32.252

Sorry to hear that Rob. I read about it in the paper yesterday and then quickly checked Strava - hoping that it was not Jake or Andrea - thankful that it was not them. But now sad to hear that it was someone Ann knew.

From Jon on Mon, Feb 08, 2021 at 20:45:59 from 96.33.80.155

That's sad- it made national news with 4 survivors, too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

PM: 7.5 miles in the vicinity of Alta High School

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

PM: 5.25 miles.

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
4.000.000.000.004.00

AM: 4 miles on the treadmill.

PM: Got second Covid vaccine, drove to St. George for a baseball 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
7.000.000.000.007.00

AM: 7 easy miles along the Jordan River.

Took a few days off mostly because I had moderately bad side effects to the second Covid vaccine. Just walking 4 to 6 miles a day since last Thursday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, Feb 15, 2021 at 20:51:17 from 96.33.80.155

Soreness? Fever? Fatigue?

From Rob Murphy on Tue, Feb 16, 2021 at 10:15:11 from 163.248.33.245

Yes, yes, yes. Plus shaking and nausea. Much better now though.

From Jon on Tue, Feb 16, 2021 at 10:16:13 from 104.129.205.25

Eesh- sorry to hear that. Hopefully that's the end of the side effects.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 miles plus weight lifting.

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

PM: Wandered up and down the service road next to I-80 out a Saltair. Lovely.

3rd snow day in 3 years after 16 consecutive years of no sbow days.

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

PM: 8 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
6.500.000.000.006.50

PM: 6.5 miles on the 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
7.000.000.000.007.00

AM: 4.5 mile walk.

PM: 7 miles in the snow on the Pipeline Trail. Not very runnable.

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 along the Jordan 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
6.000.000.000.006.00

PM: 6 miles onthe 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
6.000.000.000.006.00

AM: Easy 2 miles.

PM: Easy 4 miles.

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

AM: 5 mile run, push-ups, sit-ups, jumping jacks.

PM: 3 miles easy.

Went out to dinner with Ann at Per Noi. Something we've started doing again since we're both vaccinated.

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: 8.25 miles - Foothill Loop plus a little extra.

The trusty Garmin recorded mile 2 in 4:07. That's good at 56 years old right?

PM: 3 easy miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Sat, Feb 27, 2021 at 11:49:42 from 172.13.138.159

I'd say so:)

From Jason D on Sat, Feb 27, 2021 at 19:30:16 from 73.161.42.48

Surely a world AG best?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 7 miles in the freshly fallen snow. 

Dropping Andy off for 4 hours of sledding and snow shoeing in Big Cottonwood Canyon. We plan to have breakfast at the Silver Fork Lodge and hang out.

PM: Easy 3 miles.

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

A rare 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
8.000.000.000.008.00

AM: Easy 2 miles.

PM: 6 miles plus enough stadium steps to ensure I will be sore tomorrow, push-ups, sit-ups. Darn neaar 60 degrees and sunny!

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. Alternated harder/easier every quarter 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
7.250.000.000.007.25

AM: 2 easy miles

PM: 5.25 miles, stadium steps, push-ups, sit-ups, 4 barefoot striders

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

Late AM: 8 miles around Sugarhouse Park. More spring weather.

PM: Easy 2.25 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
6.500.000.000.006.50

AM: 4.5 miles at Liberty Park.

PM: 2 miles plus 12 stadiums.

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

AM: 9.3 miles on the Pipeline Trail. Equal mix of mud, ice, and snow with sme actual open trail.

Went to brunch after with Abby and Andy. 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
8.000.000.000.008.00

8 miles treadmill

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

8.5 miles 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: 5.25 miles. 12 stadiums.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

AM: 4 easy miles around the neighborhood.

PM: 9.3 muddy 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
9.300.000.000.009.30

AM: 9.3 mileson the Pipeline Trail. Trashed another pair of shoes in the mud but it was EPIC!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Mar 16, 2021 at 17:15:34 from 96.33.80.155

Shoes are happiest when they are muddy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rested. Watched Andy's baseall team lose to Herriman in a big way.:-(

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

8 treadmill miles alternating 3/4 mile easy, 1/4 mile harder.

Watched the video on youtube of Conner Mantz cruching the field at the NCAA XC championships yesterday while I was running. Motivational!

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

PM: Gully Longer Run - it was so good to get out there on one of my favorite everyday runs. 

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

AM: 100 push-ups/100 sit-ups

PM: 8.25 hardish treadmill miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Thu, Mar 18, 2021 at 17:30:10 from 108.61.201.170

In reading your blog recently, it seems that you are in terrific condition now.

You need to find a race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM: 5 miles easy around the neighborhood.

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

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

PM: 8.25 miles with stadium steps at Highland High.

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

AM: 1.25 miles to the Blue Plate Diner - met Ann for breakfast at 8 am on her way home from work.

PM: 6 miles around the neighborhood.

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

AM: 100 push-ups/sit-ups

PM: 9 fairly hard 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
8.000.000.000.008.00

AM: 2 easy miles.

PM: 15.25 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
0.000.000.000.000.00

AM: 120 push-ups/120 sit-ups/core

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

PM: 9 treadmill miles followed by another evening freezing my rear end off at Andy's baseball game. It's not hard to understand why in all of major league baseball there is one player from the state of Utah.

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 - Gully Longer Run. Snowy, windy, and cold but I enjoyed it. Feeling stronger.
 

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: Easy 6 miles around the neighborhood.

Noon: 4 easy, 10 stadiums.

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

Noon: 13 miles on the JRP. Averaged 8:27.

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

PM: Easy 4 miles.

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
6.000.002.000.008.00

PM: 8 miles on the treadmill. Kind of hard.

Springsteen's Darkness on the Edge of Town  is surprisingly good running music.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Wed, Mar 31, 2021 at 19:27:25 from 207.50.154.84

Springsteen is seems to favor a pace to his music that would keep you honest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles in the lower part of the Dimple Dell Gully. Hilly!
 

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: 1 mile jog on the treadmill and then 14.9 miles in 45 minutes on the 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
10.000.000.000.0010.00

PM: 10 miles on the Pipeline Trail. 70 degrees!

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

AM: 2 mile walk around Dunedin with Andy then went to church with my mom.

PM: 11 miles from mom's house, around Fairway Estates 3 times, finishing at my sisters house. Made he drive me back home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Apr 04, 2021 at 13:24:31 from 65.129.145.205

Happy Easter! Have a good trip visiting your mom.

From Rob Murphy on Sun, Apr 04, 2021 at 18:38:33 from 72.184.235.251

You too Jeff. It's been good so far.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 9 miles around Dunedin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From dugco on Mon, Apr 05, 2021 at 07:43:43 from 73.42.43.155

9 miles around Dunedin is literally all the way around Dunedin! ;-) Enjoy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 easy mies.

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

AM: Out the causeway to Dunedin Beach and around town a bit.

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

Zero miles but a four mile walk. Last day in Florida.

Andy and I went to see the Angels play the Blue Jays in Dunedin. This makes my hometown of Dunedin, FL, pop. 36,000, the smallest city ever to host a regular season MLB game.

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

PM: 7.5 sluggish miles around Sugarhouse Park after a day of flying. Dare I say I was feeling the effects of altitude?

Always good to return to Salt Lake. This is a good place.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM: 12.5 miles 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
5.000.000.000.005.00

AM: 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
9.300.000.000.009.30

PM: 9.3 miles on the Pipeline Trail. Pushed the pace a little from time to 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
9.000.000.000.009.00

PM: 9 miles on the treadmill in the school gym. Had a bit of a miscommunication with Andy about his baseball schedule and what I thought would be a relatively short day turned out to be a very long, 13 hour day at Alta High School.

But I do have a healthy kid who likes playing baseball and a steady job that pays the bills. So all is good.

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

PM: 15.5 miles on the bike.

100 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
4.750.000.002.006.75

6.75 miles with 8 X 1/4 mile harder efforts - between 6:10 and 6:30 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.258.000.000.009.25

PM: 1.25 mile warm-up the some stretching. 8 miles on the treadmill in 60 minutes.

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

AM: 4 cold, windy miles.

PM: 2 easy miles.

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

AM: 10 muddy 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
2.000.000.000.002.00

AM: 2 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
6.500.000.000.006.50

PM: 6.5 miles around Sandy. Ran with one of the lads on the Alta track team.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.002.500.007.00

7 miles on the treadmill with 10 X 1/4 mile at 6:00 to 6:20 pace.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

Tough one today. Andy has a baseball game or practice everyday after school these days and so, since it's baseball, and you never know how long it's going to last, I've been doing lots ofruns on the treadmill in the Alta gym. Today I had completed 1.5 miles when Andy texted and said he was done early so I decided to abort and take him home.

Took him home and called Jake Krong to see if he wanted to join me for a run and we ended up running 5.3 miles in 1:11 in the vicinity of Mt. Olympus on the Bonneville Shoreline Trail. 1,220 feet of "vert". Vert is this thing that causes you to run only 5.3 miles in 1:11!

Hope I won't be too sore tomorrow.
 

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

PM: 4 easy miles. Very sore!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Fri, Apr 23, 2021 at 19:10:12 from 108.61.201.170

Sore??...That's what happens when you run up mountains the day before. :)

From Rob Murphy on Sat, Apr 24, 2021 at 18:38:32 from 67.177.30.39

You are correct! Especially when you've been doing half your running on treadmills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM: 6.25 miles up and down Grandeur Peak. Not too much snow at the top. Should be gone next week unless we get a pile on Monday.

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

AM: Easy 4 miles 

PM: Grandeur Peak again. Just what I needed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Sun, Apr 25, 2021 at 18:19:56 from 108.61.201.170

Mr. Murphy,

I wanted to thank you for your post earlier today. I noticed that you have deleted it, but it gave me a lot of food for thought today while I was on my run. It got me to thinking about different commitments I have made in my life to family, friends, God, community, etc. and the terms of those commitments. Sometimes I feel that I get the short end of the stick and have no control of my life. But after things blow over, I always end up feeling glad things are as they are.

Feel free to post those kinds of comments any time. I love thinking deeply about things when I am on a long run.

From Jon on Mon, Apr 26, 2021 at 21:47:31 from 75.136.125.47

I'm sad I missed whatever it was you wrote. I appreciate your missives.

From Rob Murphy on Tue, Apr 27, 2021 at 07:41:30 from 163.248.33.245

Thanks for the comments Jon and Eva. The initial comment was just me venting frustration at the fact that I too often let other people's agendas, schedules, and priorities dictate how I spend my time. I deletedit because I felt it sounded whiny and my mom reads my blog and I don't want her to think I'm sad :-)

From Vis on Tue, Apr 27, 2021 at 18:21:13 from 207.50.154.84

Knowing that your mom reads your blog stokes my hope for the world. And that your respect for her affects your behavior just adds more charm to the whole thing. Mad respect, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM: 6.25 miles on the treaadmill.

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: Easy 6.25. Pressed for time lately.

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

AM: 2 miles.

PM: 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
9.300.000.000.009.30

PM: Ventured up to Millcreek with my new Speedgoats and ran my normal 15k.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Sat, May 01, 2021 at 18:45:54 from 174.236.129.78

Been running and racing on trails primarily in Speedgoats for the last year and still love them...

Saved my feet after a nagging right foot issue that started back in 2018.

Hope you are well and that whatever new philosophy your embracing provides more opportunities for joy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

PM: 9.3 more up in Millcreek. It's all of a sudden hot and I'm not acclimated.

Working on adoptimg a new philosophy towards running and life.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Sat, May 01, 2021 at 17:31:19 from 207.50.154.84

I’m interested in the incoming philosophy.

From Nora Jo on Sat, May 01, 2021 at 18:34:39 from 68.50.212.88

Curious to the new philosophy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 6 miles from Burch Hollow up and down the Elbow Fork trail.

PM: Easy 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
6.250.000.000.006.25

PM: Grandeur Peak baby! It was snowing at the top!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

PM: Easy 3.25 around Sandy while Andy was at baseball.

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

PM: 9.3 Pipeline miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, May 06, 2021 at 20:08:12 from 75.136.125.47

Sounds like some exciting events at Granite school district board meeting.

From Rob Murphy on Fri, May 07, 2021 at 08:55:08 from 67.177.30.39

Those people should be embarassed when they grow up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: 2 miles around the track at school.

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

AM 9.3 miles. Pipeline Trail.

It occured to me that it's time to start looking for snakes on the trails.

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

AM: 8.25 miles around Liberty park with Jeff Shadley who's in town for Justin's graduation today. Will get together for dinner tonight to celebrate.

Late AM: 4 miles out and back on the Porter Rockwell Trail while Andy was at baseball practice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Laputka on Sat, May 08, 2021 at 12:39:23 from 73.98.208.118

I was there running 10, started about 7:25a, left before 9. would have liked to have bumped into you.

From Rob Murphy on Sat, May 08, 2021 at 15:34:10 from 67.177.30.39

As a matter of fact, I think I saw you when I was driving out. I was thinking "there's an old guy who looks pretty serious"!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 hilly miles in Millcreek Canyon

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

PM: 2 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
6.250.000.000.006.25

PM: Grandeur Peak!

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

AM: 2 easy miles.

PM: 4 easy miles.

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

AM: 2 easy miles.

PM: 7.25 miles on the treadmill.

Andy has his last freshman year baseball game tonight. Played all 7 innings at catcher and threw a guy out stealing second. Also had an RBI single.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Fri, May 14, 2021 at 05:04:16 from 47.206.60.114

That's a really good finish for Andy! Well done!

From Bret on Fri, May 14, 2021 at 13:05:47 from 99.1.32.252

Andy seems to be quite a good player! Congrats!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.550.000.000.0011.55

AM: 2.25 miles.

Spent some time at the DMV this morning. Andy got his learner's permit.

PM: 9.3 miles on the Pipeline Trail. Hot with searing sun.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Tue, May 25, 2021 at 21:20:35 from 73.161.42.48

Oh my! Time really does fly!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: Easy 6.5in 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
14.500.000.000.0014.50

AM: 14.5 miles at Jeremy Ranch.

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

PM: 2 easy miles plus strenuous weight lifting.

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

PM: The regular 15k in Millcreek Canyon.

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

PM: 6.25 Up and down Grandeur Peak with Andy. Nice to have company for a change and he performed like a trooper.

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: 2 easy miles.

PM: 6.5 miles in the gully.

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

Noonish: 7.5 miles in the gully and weights.

It started hailing ant the top of the Dimple Dell Gully for about 60 seconds. Actually hurt a little and I was wishing I had a hat because the hail bouncing off my head was not pleasant.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, May 21, 2021 at 16:10:45 from 104.129.204.116

Take shelter!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

AM: 9.3 miles on the Pipeline Trail. 8:49 pace. 34° at the start - fortunately I had gloves in the car.

PM: 1 mile ruck with Andy - 30 lb. pack.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Sat, May 22, 2021 at 16:26:19 from 108.61.201.170

I had never heard of rucking before, so I looked it up.....sounds interesting.

I have gained a few pounds recently, so does running with that extra weight count as "rucking"?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Gandeur Peak. Fair amount of fresh snow.

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

PM: Easy 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
9.000.000.000.009.00

PM: 9 miles on the treadmill between the end of school and Andy's baseball awards dinner. He was awarded a "Certificate of Participation"!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, May 26, 2021 at 19:26:36 from 75.136.125.47

Is that less annoying than a participation trophy? The trophy takes up space and costs money, the certificate does neither.

From Rob Murphy on Wed, May 26, 2021 at 20:04:51 from 67.177.30.39

It's what you get when you don't get a varsity letter. Not annoying at all.

From Jon on Wed, May 26, 2021 at 22:03:00 from 75.136.125.47

Ahh- didn't know how to read it.

I'm just finishing a bunch of kid sport seasons where all the kids get participation trophies.

My favorite coach tells his parents each season that he gives two year end awards- MVP, and most improved. I like that, rather than giving every 6 year old a big trophy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

PM: 10.3 miles on the Pipeline Trail.

Attended graduation at the Huntsman Center today. Last day of a seemingly longer than usual school year tomorrow.

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

PM: Grandeur Peak with Andy. A bit warm but beautiful.

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

AM: 9 miles ar Jeremy Ranch. Too windy to be considered truly enjoyable.

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

AM: 9.3 miles - 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
4.250.000.000.004.25

AM: Easy 4.25 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
11.250.000.000.0011.25

AM: 9.3 Pipeline Trail.

Went to see AAA baseball at its finest - Salt Lake Bees vs. Round Rock Express.

PM: Jogged to Chipotle. Ate veggie burrito. Walked back.

 

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

AM: 10 miles at the Round Valley trails in Park City.
 

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

AM: Early jaunt on the Pipeline Trail. Heading to Minnesota for the first time since Covid in the morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Jun 02, 2021 at 09:55:28 from 99.1.32.252

Safe travels!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Wyomed most of the day and arrived in Lusk,Wyoming around 5 pm. Lusk is the county seat of Niobrara County - the least populated county in the least populated state in the Union. If you read the Wikipedia article on Lusk, you will see that it has a pretty impressive list of notable people for a town of 1,500.

Ran 6.25 around town and the high school track. Quite a nice facility. A chatty 9 year old boy on his bike joined be for a while and asked me what I was doing. He said that the only people he ever sees running are the high school wrestling team and that he plans to be on the wrestling team when he gets to high school. Went for a swim in the poool and then went to eat at "The Pizza Place".
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Thu, Jun 03, 2021 at 21:50:27 from 207.50.153.9

Sounds like a blast, Rob. Travel safely.

From Jason D on Thu, Jun 03, 2021 at 22:17:55 from 73.161.42.48

Safe travels, Rob.

From jtshad on Fri, Jun 04, 2021 at 07:22:24 from 141.221.191.222

Travel safely.

From Jon on Sat, Jun 05, 2021 at 22:24:59 from 75.136.125.47

I'd say a wrestling team that runs a lot is going to do pretty well- really need good cardio. I remember in college the people that ran the most were the track/cross country (obviously), followed by soccer then wrestling. Those were the only teams that ever did the Mt. Zion climb.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

Ran a half mile at a rest area in South Dakota. Driving all day.

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

AM: 9 miles out and back on the dirt road. Bombarded by horse flies much of the way. Looks like another day in the high 90s today here in Northern Minnesota.

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 swampy miles.

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

AM: A bit cooler this morning - mid 50s. 10.5 miles up and down the Division Road (along the border of Crow Wing and Cass County Minnesota and exploring the lakshore of Lake Ada.

PM: Lots of swimming and paddle boarding plus a 2 mile run 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
1.000.000.000.001.00

PM: One easy mile plus weights in the hotel exercise room.

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 hot, humid miles around the Lake formerly known as Calhoun here in Minneapolis. Haven't been here in a couple years and much destruction has taken place in my old neighborhood since then.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Jun 09, 2021 at 21:35:24 from 75.136.125.47

What sort of destruction? Boarded up houses?

From Rob Murphy on Thu, Jun 10, 2021 at 16:51:23 from 72.46.58.236

Mostly a years worth of rioting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM; 8 miles up and down the Mississippi.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Thu, Jun 10, 2021 at 19:38:01 from 207.50.153.9

Nice week, Rob. I bet you’re finishing a run like today’s drenched in sweat. Running in Wisconsin years ago, I would have ring out my shirt mid-run because it was so saturated. Have fun out there.

From Rob Murphy on Thu, Jun 10, 2021 at 19:47:55 from 72.46.58.236

You are so right! Hot AND humid all week. I'm convinced that humidity has an impact equal to or greater than altitude when you aren't acclimated to it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Crappy 2 miles in Lincoln, Nebraska

PM: Crappy 4 miles in Laramie Wyoming.

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.

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

9.3 miles on the Pipeline Trail. Had my closest rattlesnake encounter this year. A little troubling because usually when I hit the trails before 7 am they aren't an issue.

Getting Andy his second Covid shot today. He has a baseball game afterwards so we'll have to remember to get it in his left shoulder.

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

AM: 4 easy miles.  Listened to Pacific Crucible by Ian W. Toll. It's one of the best books I've ever "read" about World War II in the Pacific because it focuses almost as much on the Japanese perspective as the American. Also contains the best description I've read yet (in a condensed version) about how right wing nationalism took hold in Japan in the 1920s and 1930s despite the absence of a single charismatic leader like Hitler or Mussolini.

PM: 4 miles on the treadmill, 20 laps in the pool, some push-ups and sit-ups, and one set of deadlifts.

107 here in Salt Lake today. All time record high. And it's still spring.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Tue, Jun 15, 2021 at 11:21:15 from 104.153.124.30

Hey lets go for a run soon!

From Rob Murphy on Tue, Jun 15, 2021 at 11:45:01 from 67.177.30.39

Gully tomorrow morning?

From Bret on Tue, Jun 15, 2021 at 13:18:04 from 99.1.32.252

Did you say "read" with quotes because you are listening to an audiobook version?

From Eva Splaine on Tue, Jun 15, 2021 at 14:30:52 from 108.61.201.170

If you enjoyed that book, you might also enjoy

"The Rising Sun" by John Toland.

A friend of mine lent me this book and I found it very interesting.

PS. What do you know about the "Nomohan Incident". Some say that it was the true beginning of World War II in the Pacific, but I cannot find any information about it in English. There is a lot of information about it in Japanese, but my Japanese is not good enough to be able to read it.

From Rob Murphy on Tue, Jun 15, 2021 at 16:05:37 from 67.177.30.39

Yes Bret. I've become addicted to audiobooks.

Eva - I was required to read Toland's books in college many years ago. Should probably re-read them. Are you referring to the Mukden Incident that was manufactured by the Japanese Army as a pretext for invading Manchuria in 1931? Lots of people trace WW2 in the Pacific to that.I've never heard of the Nomohan incident.

From Rob Murphy on Tue, Jun 15, 2021 at 16:08:49 from 67.177.30.39

Check that...I know what your talking about. It was a border clash between Soviet and Japanese forces in Manchuria that both sides played down and hushed up after. The Japanese because they got stomped and the Russians because they knew they didn't need a full blown war with Japan at that moment.

From Eva Splaine on Tue, Jun 15, 2021 at 16:13:13 from 108.61.201.170

All I know about it is that is was a clash between Russia and Japan.

http://www.asahi.com/ajw/articles/13625678

I would like to know more.

From Jason D on Wed, Jun 16, 2021 at 21:00:44 from 73.161.42.48

I love audiobooks. I have a hard time reading in the traditional fashion these days, but I think audiobooks are invaluable and can work fir many people in different situations.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

AM: 9.2 miles at Alta Ski Area. Included 4 campground loops at 9500 feet. Did not see any mooses. Ann hiked while I ran and we had brunch at The Forklift after. Nice 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: 5 miles on the treadmill and one vigorous mile of rowing. Weights etc.

Left knee torn meniscus is acting up after leaving me alone for more than a year. Hopefully temporary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bill Mandler on Thu, Jun 17, 2021 at 19:48:15 from 97.117.122.78

Rob,

How torn was your meniscus? I just had surgery to clean up mine, but since it is a total tear they did not sew it up.

I am relegated to biking for now and my distance running days may be over.

From Rob Murphy on Fri, Jun 18, 2021 at 11:14:53 from 67.177.30.39

Hey Bill. So about 2 years ago I had the same thing in my right knee and had it repaired. The surgery went great and I have no problem with my right knee now. Shortly after that, I did the same thing to my left knee which the MRI confirmed. The doctor said it basically looked the same as the right knee tear he fixed. But then the left knee just stopped bothering me and so I have left it alone. Doctor said that is actually common as the meniscus is quite slippery and sometimes even a torn one can work itself into a position where it's not casing pain. But now my pain is back and I'm not sure what to do. Hoping to avoid surgery though as the recovery from the last one was quite a bit longer than I expected.

From Rob Murphy on Fri, Jun 18, 2021 at 11:17:00 from 67.177.30.39

Sorry to hear about that. Maybe someday they will invent a synthetic meniscus replacement and you'll be back at it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: Met the incomparable Blake Bennion in the gully this morning and did the Gully Longer Run. Then 20 laps in the pool which I counted  as a mile. Happy to have a gym membership again.

Happy Juneteenth to everyone on the blog tomorrow!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

AM: 9 sort of fartlek miles on the treadmill plus a hard 8 minutes of rowing.

100 push-ups/100 sit-ups.

If you go to johncarlos1968.com and learn about John Carlos, you will be inspired. Be sure to scroll through the gallery if you're a track geek.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Sat, Jun 19, 2021 at 14:48:55 from 108.61.201.170

Thanks for sharing. I did not know too much about John Carlos before your blog entry. I found it interesting. I have read the book "Silent Gesture" about Tommie Smith, who together with John Carlos, participated in protest. I enjoyed that book very much and if you haven't already read it I recommend it.

Thanks always for all the bits of information that you share on the blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 4 easy miles.

Noon: 44 lengths of the pool 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
9.300.000.000.009.30

AM: 9.3 miles on the Pipeline Trail. Ran into the Alta cross country team up there which means I'm going to have to stay away from Millcreek on Monday mornings the rest of the summer.

Also, 100 push-ups/100 sit-ups. Then an afternoon of baseball - Alta vs. MTV

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

Zero miles.

Binging on the Black Pumas lately. Such a great band.
 

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

AM: 11 miles at Alta Ski Area. Averaged 9:06 which is not too shabby at 9500 mountainous feet. Can't get rolling as fast on the downhills anymore to make up for the uphill grind.

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

AM: Ran 4.5 miles around Liberty Park then did a bunch of jumping jacks. Drove to the gym and did 5k on the rower, 100 push-ups and 100 sit-ups.

Happy Infrastructure 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
15.500.000.000.0015.50

AM: 15.5 miles at the Round Valley trails in Park City. Averaged 8:16. Wasn't planning on a "long run" but the conditions and weather were so perfect - mid 50s when I started and cloudy - that I didn't want to stop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Fri, Jun 25, 2021 at 14:58:17 from 174.236.140.255

Nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM: 4.25 miles on the treadmill plus weights. May have overdid it on the lifting. On;y tomorrow will tell.

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: 6.25 Up and down Grandeur Peak. It's been about a month so it was good to get out there.

PM: Swam for about a half hour and hot tubbed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.258.400.000.009.65

AM: 8.4 miles on the treadmill in 60 minutes. Started at 7:30 pace and ran a little faster each mile. Mile warm-up, short cool-down.

I want to remember my colleague Vance Allred who died a few days ago from Alzheimer's. I taught with Vance for many years at Alta High and never knew a more dedicated teacher. He spent a total of 26 years at Alta as a teacher and administrator. He also lived one of the most fascinating lives you will ever learn about. He was the son of the well-known polygamist Rulon Allred. If you google "Vance Allred Mormon Stories podcast", you can find a long interview with him. Vance had more to overcome in life than most of us do and he did it with such grace and humor. Truly an inspiration.

Vance was also the father of former NBA player Lance Allred who has his own fantastic story.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Jun 30, 2021 at 06:35:21 from 99.1.32.252

Sorry for the loss of your colleague, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: Easy 4 miles around the neighborhood.

History is not therapy, and discomfort is part of growing up. As a teacher, I cannot exclude the possibility, for example, that my non-Jewish students will feel psychological distress in learning how little the United States did for Jewish refugees in the 1930s. I know from my experience teaching the Holocaust that it often causes psychological discomfort for students to learn that Hitler admired Jim Crow and the myth of the Wild West.

- Professor Timothy Snyder commenting on laws passed in Idaho, Iowa, Tennessee, Texas, and Oklahoma banning any teaching that might give rise to "discomfort, guilt, or anguish, or any other form of psychological distress on account of the individuals race or sex".

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Jun 30, 2021 at 06:36:55 from 99.1.32.252

add Georgia to the list...

From steve ash on Sat, Jul 03, 2021 at 03:27:06 from 174.52.121.51

Racism is not dead, but it is on life support-kept alive by politicians, race hustlers and people who get a sense of superiority by denouncing others as "racists" Thomas Sowell.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

AM: Meandered upto Jeremy Ranch for 11.25 on The Road. Just kind of a "blah" run even though it was beautiful and the weather was perfect. The can't all be winners.

I'm going to race a 5k Saturday. First race since February 29, 2020. Going to take it easy the next couple days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Jun 30, 2021 at 10:40:43 from 99.1.32.252

Have fun! I am running Peachtree on Saturday - but not really racing - as a friend is coming up from Florida and we are going to run together. First race I think since November of 2019.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.001.000.005.00

AM: 4 miles on the treadmill with 4 x 1/4 mile at 6:20 pace. 1 mile on the rower.

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

Easy 4 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Sandy Classic 5k (3.11 Miles) 00:19:49, Place overall: 13, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.110.008.11

Well, it was fun to getback at it and also to see many old friends and former Alta runners. Didn't wear a watch and ran conservatively the first half of the race. Had a ton of high school kids to pace and draft of of.

Got a pair of socks and a package of Costco hot dogs for winning my age group. Actually, the hot dogs were for second place and first place got a gift card to "Nothing Bundt Cakes". I asked for the 2nd place prize and they coplied!

Did I mention it was great to race? Racing is the best part of running!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Sat, Jul 03, 2021 at 13:50:01 from 174.236.130.95

A good day. Congrats!

From Vis on Sat, Jul 03, 2021 at 14:45:08 from 207.50.149.34

Nice, Rob. Like I said on Twitter, you have, at least, another 10 seconds in you.:)

From Jason D on Sat, Jul 03, 2021 at 17:51:38 from 73.161.42.48

Well done, Rob. I miss racing. It's the reward (one of them) for training.

From Sasha Pachev on Sat, Jul 03, 2021 at 19:17:02 from 72.250.218.114

Good run. Still kicking around.

From Rob Murphy on Sat, Jul 03, 2021 at 19:19:58 from 67.177.30.39

That's a good way to put it Sasha!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM: At the gym... 4.25 miles on the treadmill followed by weights.

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

AM: 9.3 miles on the Pipeline Trail. Good run, but the ache in my left knee and a vague feeling in my hip that I wouldn't exactly call pain but is troubling nonetheless caused me th think that this running thing, which has been going on in my life for about 42 years, might not be permanent.

Crowded up there at the end and I just realized that today is actually the 4th of July holiday. Meant that I didn't have to worry about rattlesnakes though.

Not sure if anyone here is a fan of Bernd Heinrich, but he has a new book out tomorrow called Racing the Clock: Running Across a Lifetime

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Tue, Jul 06, 2021 at 16:33:35 from 207.50.149.34

Sorry to hear about your knee and hip. Maybe, like Bernd, you could ponder eliminating digits or, in this case, a limb? Happy 5th!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: Pulled the ancient Speialized Hardrock MB out of the garage this morning and rode 20 miles around Sugarhouse Park. Averaged 13.2 mph on the hilly 1.4 mile loops. My butt hurts.

PM: Swam one mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Fri, Jul 09, 2021 at 21:19:30 from 73.161.42.48

Good for the glutes! And quads, but too much and those quads get really big.

I mile swim is serious business. Lot of room for error in a 1-mile swim that isn't there in the other two sports.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: Went to gym with a half-hearted intention of doing a fairly hard treadmill workout but just wasn't feeling it. Listened to by innards, ran an easy 2 miles, showered, and went 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
10.000.000.000.0010.00

AM: 10 miles on the Pipeline Trail beginning at 6:30 AM. We are, yet again, experiencing record heat (104 yesterday).

Sat by the creek after in my camp chair and did a little reading and watched squirrels.

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

AM: 9.5 miles on the 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
6.500.000.000.006.50

AM: 6.5 miles with Joah at Jeremy Ranch.

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

AM: 4 easy miles.

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

AM: 4 easy miles. .

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

AM: 9.3 miles on the Pipeline. Cloudy with a few drops of rain! Still going up to 100 again 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
9.300.000.000.009.30

AM: 9.3 more on the Pipeline. First snake encounter in 3 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
0.000.000.000.000.00

Zero: Spent the day flying from SLC to ATL to TPA.

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 around Dunedin. First summer run in Florida in about 18 years and it was just as swampy as I remember. Hope my shoes will dry out in time for tomorrow's run.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Fri, Jul 16, 2021 at 15:02:47 from 47.206.202.65

It is hard to remember swampyness! My shoelaces are always wet, and it is gross. Dunedin Causeway seems like a fun run. You might catch a breeze there.

From Bret on Sat, Jul 17, 2021 at 10:39:24 from 99.1.32.252

I do not miss that level of humidity. I could gauge the distance of a run by when my shoes would start to audibly squish - right around 8 miles - when I lived in Florida.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM: 9.25 miles around Dunedin, Heading down to Sarasota for my nephew's wedding ant a swanky country club this afternoon.

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

AM: 5 easy miles - through downtown, left on Edgewater Dr, left on Union, left on Patricia, and back to mom's house.

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

6.5 miles to the Hammock Park and around a bunch of times.

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

AM: 10.25 miles along the Pinellas Trail/Fairway Estates.

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: 3 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
6.000.000.000.006.00

AM: 6 miles at the causeway. Hot and humid. Swim afterwards.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Sunsets at Sand Key Beach Series 5k (3.27 Miles) 00:23:42, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.270.005.27

Racing a 5k on sand tonight. Report later...

Hard race. All sand with lots of annoying ruts the last 2 miles. 90 degrees. Long course

Splits 6:51, 7:21, 7:36, 1:55. I should note that I was in 7th place at the mile so even though I ran progressively slower, it was not as bad as others. Had a good time.

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Fri, Jul 23, 2021 at 12:22:05 from 174.202.203.188

Have fun!

From Bret on Fri, Jul 23, 2021 at 19:59:59 from 199.231.175.194

Nice job Rob. Those summer sundown beach runs used to be at Pier 60 back when I did them. They are indeed hard races in those conditions.

From Mark on Mon, Sep 27, 2021 at 13:50:08 from 108.191.16.124

Just noticed that you ran this race, funny, my ex-wife was there also. Just 11 years ago that you were driving us around in Salt Lake the day before Deseret News Marathon with me and her and my two kids.

From Rob Murphy on Mon, Sep 27, 2021 at 14:05:17 from 163.248.33.245

That seems like another lifetime Mark!

From Jason D on Tue, Sep 28, 2021 at 11:53:06 from 73.161.42.48

Hilly half and beach sand. You are doing all the races most avoid.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: Easy 7 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

Last full day in Florida. Took the day off to take mom to church and hang out with her. Watched lots of Olympics.

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

AM: 8.25 miles around Dunedin. It occured to me that I know almost every street name in this town - even those in the subdivisions. I can't say the same for Salt Lake although I have now lived in Salt Lake longer than I did 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
9.300.000.000.009.30

AM: 9.3 miles on the Pipeline Trail. I have lost a little fitness after a couple weeks of flat, sea-level running.

Thought a lot about what I might write if I ever return to posting publically on this blog.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Thu, Jul 29, 2021 at 16:39:33 from 207.50.149.13

I missed your blog, Rob. Most things you post, even descriptions of runs, are worth my time.

From Jon on Fri, Jul 30, 2021 at 19:37:53 from 75.136.121.106

Rob's back!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3 miles in Millcreek Canyon.

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

AM: 9 miles on the treadmill.

Going to Red Butte tonight to see Jason Isbell. First concert since 2019 - a long time for me as a fan of live music.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Fri, Jul 30, 2021 at 11:49:42 from 207.50.149.13

Jealous!!!

From Rob Murphy on Sat, Jul 31, 2021 at 09:29:29 from 67.177.30.39

It was a great show.

From Jason D on Sun, Aug 01, 2021 at 12:23:28 from 73.161.42.48

So jealous. You had mentioned him years ago and I just started listening to him about a year and a half ago. He's my favorite artist.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: Easy 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
10.000.000.000.0010.00

AM: Easy 10 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Mike on Mon, Aug 02, 2021 at 06:56:57 from 168.213.12.2

Hey! You were in Dunedin, FL a little while ago? I live right around there!

From Rob Murphy on Mon, Aug 02, 2021 at 08:19:09 from 67.177.30.39

I'm generally there for at least a week or two every year Mike. It's where I grew up and my mom and sister still live there. I'll get in touch next time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

AM: 2 easy miles.

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
6.250.000.000.006.25

AM: 6.25 up and down Grandeur Peak. Had the trail mostly to myself.

I finished reading Ronald White's biography of President Grant and it was an excellent correction to the historical violence to Grant's reputation, both as  general and president, perpetrated by Dunning School historians for over a century. Grant was a great general and a good president. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From steve ash on Sun, Aug 08, 2021 at 17:40:07 from 174.52.121.51

"I can't spare this man; he fights"

Abraham Lincoln.

From Rob Murphy on Sun, Aug 08, 2021 at 21:11:48 from 67.177.30.39

Sasha should add a "like" button Steve. Great quote. Lincoln also asked a general who was complaining about Grant's drinking if he knew which brand of whiskey Grant preferred. Said he was going to send a case to all his generals!

From steve ash on Mon, Aug 09, 2021 at 17:21:39 from 174.52.121.51

I have a book about Grant by William S. Mcfeely that I have started to read. It was a thrift store find. A Pulitzer Prize winner, so hopefully it will be accurate.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3 miles on the Pipeline Trail. Saw a couple racoons.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Mike on Fri, Aug 06, 2021 at 08:38:05 from 168.213.12.2

Raccoons? You mean trash pandas?! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 4 easy miles. Some walking. Bad knee day.

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

AM: 6.5 miles on thePipeline Trail with a couple walk breaks. Racing tomorrow!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Aug 06, 2021 at 13:04:09 from 165.156.40.13

Good luck. What race? Is your knee feeling better?

From Rob Murphy on Fri, Aug 06, 2021 at 14:11:50 from 67.177.30.39

10 mile trail race in Park City. Knee still the same but after 2 easy days it should be good for tomorrow.

Race: Park City Trail Series 10 Mile (10 Miles) 01:16:41, Place overall: 9, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0010.000.0012.00

The race was really 9.7 miles.

Course is hilly with some fairly technical/rocky sections. Splits were 7:36, 8:56, 8:10, 7:55, 7:51, 8:22, 7:53, 7:46, 7:35, 4:34. I really liked the course and was actually having such a good time that I didn't want the race to end.

Albert Wint is apparently 41 now. I think of him as in his 20s still. Anyway, Albert finished 2nd over all which bumped me up to first master and a $40.00 gift card to Salt Lake Running which was cool.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From JD on Sat, Aug 07, 2021 at 11:23:53 from 67.182.252.3

very nicely done Rob!

From Wesley Hunt on Sat, Aug 07, 2021 at 11:36:14 from 174.202.203.141

Awesome.

From Jon on Sat, Aug 07, 2021 at 19:41:37 from 75.136.121.106

Good job- top masters.

Have you ever considered the Mid Mountain marathon (if they still do it)? Great race on the trails there.

From Rob Murphy on Sun, Aug 08, 2021 at 06:33:28 from 67.177.30.39

I've considered it Jon but in the past it's been a hard one for me because it's on a Saturday in the fall and it usually conflicted with a cross country meet. This year it's a virtual race again and I don't do virtual races. Seemslike another word for time trial that you pay for.

From Jon on Sun, Aug 08, 2021 at 19:54:08 from 75.136.121.106

Oh yeah, that cross country conflict is hard to get around.

That's lame about the virtual race. I've never done any of those- I know the RD's are trying to stay in business, but those are not races.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

PM: 4 easy miles. First day back at school to begin year 26 and 20 years at Alta High School. Had a bit of a problem with mice making themselves at home in my classroom over the summer.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Aug 10, 2021 at 11:25:20 from 165.156.40.13

Does school always start that early there in SLC?

Oh yeah, are you coaching cross country this year at all?

From Rob Murphy on Tue, Aug 10, 2021 at 17:38:59 from 67.177.30.39

This is the earliest I've ever started back. Not coaching anymore.

From Jon on Tue, Aug 10, 2021 at 18:29:42 from 75.136.121.106

I remember you said a bit at the time, but why did you stop? Been doing it long enough? Burnout?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM: 6.25 miles on the treadmill. As usual, I'm struggling to find a routine after heading back to school.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Tue, Aug 10, 2021 at 18:31:20 from 174.202.203.11

I hear ya…my weekly mileage has been centered around our XC practices since July 20 when we started practicing. Next week, students return and I’d like to start training for a Fall race. My current plan includes lots of doubles, with the second short run during my kids’ soccer practices.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: Today is a teacher work day with no scheduled meetings so it doesn't really matter when we come in to work as long as we put in our time. So I was able to go to Millcreek for my regular 9.3 miles before rolling into work at 9:30

Yesterday the Canyons District social studies techers were addressed by former Governor Gary Herbert. The subject of most of our meetings was how to handle controversial/political topics in class in order to avoid irate parents.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Nora Jo on Thu, Aug 12, 2021 at 16:32:33 from 68.50.212.88

In one of our district meetings we were provided with this response when a parent asks if we teach CRT in our classroom. They suggested to say, "Tell me what you think Critical Race Theory is. I'll tell you if I teach that."

Good luck this school year!

From steve ash on Sat, Aug 14, 2021 at 03:09:21 from 174.52.121.51

So basically you deflect a question with a question? Hmm..

From Sasha Pachev on Sat, Aug 14, 2021 at 15:21:33 from 72.250.218.114

One way to avoid creating controversy with the parents on those matters is to focus on teaching things that are not likely to be disputed. For example, F = m*a, (a+b)*(a-b) = a^2 - b^2, US, England and the Soviet Union fought against Germany in the Second World War. If you absolutely have to talk about something that is being disputed, start with - there exists an opinion that A is true, but there is a significant number of people who disagree. There are enough undisputed important truths, however, that if you focus on those, you will not find the time to visit the controversial subjects. This is particularly true when you have a group of students that are severely lacking in their understanding of basic undisputed truths. They should get solid with those before they are exposed to things that are being debated.

From jtshad on Sat, Aug 14, 2021 at 15:25:54 from 75.174.61.80

Education is not just about teaching "facts' but helping them learn how to think for themselves, process and understand what they believe and why (based on facts but also interpreting the world around them).

From jtshad on Sun, Aug 15, 2021 at 08:54:08 from 75.174.61.80

Good article.

https://www.nytimes.com/article/what-is-critical-race-theory.html?mc=aud_dev&campaign_id=23848634527590063&ad-keywords=auddevgate&subid1=TAFI&adset_id=23848680117090063&ad_id=23848680117360063&ad_name=INTER_20_XXXX_XXX_1P_CD_XX_XX_SITEVISITXREM_X_XXXX_COUSA_P_X_X_EN_FBIG_OA_XXXX_00_EN_JP_NFLINKS&adset_name=https%3A%2F%2Fwww.nytimes.com%2Farticle%2Fwhat-is-critical-race-theory.html&fbclid=IwAR1mvYSp6u42pRZ6QfFYXoeWnvfCgxJvT7o-cCTlyIHTf_4kMrfFs8zqAlk

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles on the treadmill.

Working on prioritizing sleep 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
8.250.000.000.008.25

PM: 8.25 miles on the treadmill. Looking forward to 2 consecutive days of morning runs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

AM: 9.2 miles on the Pipeline Trail.

PM: Jogged to the garden center and back.

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

AM: Met Jake this morning and did 6.25 around his neighborhood and Wheeler Farm.

PM: 2 easy miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Wed, Aug 18, 2021 at 06:52:41 from 47.206.202.65

Krong? Awesome! How long has it been since he posted here? What's he doing?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM: 4.5 miles around a West Valley office park while Andy was at baseball.

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

PM: 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
8.250.000.000.008.25

AM: 4.25 miles around the Alta track. Cool and drizzly!

PM: 4 easy miles.

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

PM: 8 miles on the treadmill.

I'm reading To Kill a Mockingbird again for the third time in the last ten years because Andy is getting ready to read it for school. I always thought I was the only person in America who didn't read the book in high school but then I learned that it was actually quite rare for it to be on reading lists or in the curriculum at southern high schools 40 years ago. I suppose that's not surprising.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Nora Jo on Sat, Aug 21, 2021 at 11:56:42 from 68.50.212.88

It is still banned in my school district. It remains one of my favorite books! Enjoy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM: 7.5 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
6.000.000.000.006.00

AM: Easy 6 miles at Liberty Park plus some jumping jacks and push-ups.

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

PM: 7.25 mile Gully Longer Run. I struggled with adversity.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Aug 24, 2021 at 20:54:41 from 75.136.121.106

Adversity during the run, or elsewhere?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM: Easy 5 miles around WVOP.

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 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
5.500.000.000.005.50

PM: 5.5 miles at Liberty Park. 100 3 count jumping jacks, 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
4.000.000.000.004.00

AM: 2 easy miles. Got Abby packed up and headed off to Missoula this morning. Will miss having her around.

PM: 2 easy miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Aug 27, 2021 at 09:15:33 from 75.174.61.80

If you need a place to stay, take a pitstop or just want to say hi on the way up or back, you are welcome.

From Rob Murphy on Fri, Aug 27, 2021 at 11:49:27 from 163.248.33.245

Abby's traveling by herself Jeff. She texted me from the IF Starbucks about two hours ago. Thanks though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 8 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
11.300.000.000.0011.30

AM: 9.3 miles on the Pipeline Trail. Used my watch for the first time in a while and averaged 8:28 which isn't too bad these days.

Ann jetted off on here solo trip to Spain this morning so just me and Andy around here for a while.

PM: 2 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
6.500.000.000.006.50

PM: 6.5 in Millcreek.

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

PM: 7.25 miles in The Gully. Hot, 92 degrees.

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

PM: 4 easy miles.

Word came down from the  district today that we teachers are now required to remove everything from our classroom walls that may express an opinion of any kind or not directly related to our curriculum. So down comes my Steve Prefontaine and Kipchoge posters and my banner from NXN in 2008. The pride sticker on one of my file cabinets as well.

The general understanding is that some parents and state board of education members are upset about teachers expressing overt support for LGBTQ students but they realize that banning statements of empathy or support for that group could be problematic so they're just going to ban expression by teachers not directly related to the curriculum of any kind.

I might not make it 30 years. I hear the Amazon warehouse is hiring.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Mike on Thu, Sep 02, 2021 at 06:56:00 from 168.213.5.162

Removing Kipchoge is sheer blasphemy! Sorry about the stress. The political aspect of it is challenging. Looks like curriculum development might be in your future...

From Vis on Thu, Sep 02, 2021 at 07:09:34 from 207.50.153.119

Kids make teaching great. Too bad their parents have to get involved.

From jtshad on Thu, Sep 02, 2021 at 07:11:00 from 141.221.191.225

Gotta love Utah/Idaho conservative politics. If they don't want to have teachers use their brains and perspective, why have the schools at all. Everyone should just home school as they are so smart. Instead of trying to take the kids out of the world around them and control what they can think, we need to to help kids learn to think for themselves, process information, form their own opinions based on facts (and not just the "facts" they want the kids to see, even those that are not facts) and understand why they believe what they believe. At least then our future will be based on rationality and not fear. Differences in perspective are not based, dealing with them through fear and anger is.

From Jon on Thu, Sep 02, 2021 at 20:55:46 from 75.136.121.106

High level administrators tend to like absolutes and don't like nuance, from my perspective. It's the same reason that gun bans in schools result in banning gun-like objects, even if that is a tiny lego gun, or a pop tart eaten into the shape of a gun. No common sense at that level.

From steve ash on Fri, Sep 03, 2021 at 02:53:00 from 174.52.121.51

I like your comment Jon. Common sense seems to have gone by the wayside. That being said.. Parents are fed up with their children being taught liberal doctrine and beliefs which go against their values.

From steve ash on Fri, Sep 03, 2021 at 02:56:42 from 174.52.121.51

Fortunately my son can see through all of this nonsense. And that was on his own examination.

From steve ash on Fri, Sep 03, 2021 at 03:38:28 from 174.52.121.51

Utah is a Great State! Their is a reason why so many people are coming here now. Its not just for the scenery or the mountains.. They are coming here because because we have a fiscally responsible state along with other issues compared to them. Taxation, crime, etc. Liberal policies are to blame..

From Jon on Fri, Sep 03, 2021 at 08:10:53 from 165.156.40.13

I don't know if I can live in a world that won't permit a poster of Pre.

"To give anything less than your best is to sacrifice the gift."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: 6.5 on the Pipeline Trail.

New revelation today: We teachers may now longer display personal items or family photos in our classtoom anywhere besides our desk. So down comes Abby's 2 preschool drawings of our family that I've had on the bulletin board next to my desk since 2004.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Pocatello Half Marathon (13.1 Miles) 01:28:30, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0013.100.000.0015.10

Spur of the moment went up to Pocatello to run the half marathon there for the first time since 2012 (I think). Training has been inconsistent lately with no long runs and virtually no sub-8 minute miles so I wasn't expecting much other than I was willing to die rather than go over 1:30 :-)

The winning time was a pedestrian 1:25 which I'm 100% certain I can still do fairly easily with just a few weeks of real training. I'm thinking about registering for next year's race with the goal of winning unless Jeff Shadley comes out of retirement.

Splits: 6:40, 6:36, 6:41, 6:59, 6:51, 6:24, 6:48, 6:39, 7:05, 7:07, 6:40, 6:41, 6:40

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Sep 04, 2021 at 15:46:23 from 24.181.7.215

Nice running Rob - solid performance with limited training. Well done.

From Rob Murphy on Sat, Sep 04, 2021 at 15:55:39 from 67.177.30.39

Thanks Bret.Do you have any fall races scheduled?

From Wesley Hunt on Sat, Sep 04, 2021 at 16:36:23 from 174.202.200.238

Great work, Rob.

From Bret on Sat, Sep 04, 2021 at 16:41:47 from 24.181.7.215

Rob - I am registered for Boston - but like you - I have not really done any lengthy training runs. We shall see if I actually do it.

From jtshad on Sun, Sep 05, 2021 at 07:50:32 from 75.174.61.80

Great job Rob, you should have also then just came up the rest of the way to say hi.

Awesome time on limited training, the title next year will be yours!

From Tom K on Sun, Sep 05, 2021 at 09:24:05 from 47.201.49.107

Great race, Rob!

From Mike on Sun, Sep 05, 2021 at 10:03:59 from 35.142.90.55

That's solid. Have you even had a run that long recently?

From Rob Murphy on Sun, Sep 05, 2021 at 12:19:52 from 67.177.30.39

I had to get back to Andy or I would have Jeff. Was pressed for time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 4 easy miles. Sore!

Went to Ruth's for breakfast and there was a 30 minute wait at 8:15.

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.

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. Too busy and had to vacuum the house.

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

PM: 7 miles on the treadmill while Andy does a 2 hour road drive for drivers ed. I've always liked treadmill running but it seems like less so lately. Just like being out on the trails so much more than anything else these days. Don't always have the time for it though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Wed, Sep 08, 2021 at 18:05:59 from 174.202.204.235

Mr. Murphy, I’ve gone from running 80% or so of my runs on TMs over a 5-6 year period to now only running on them in hotels (and I’ve only been in a couple hotels over the last year and a half). It’s funny, though, I run on them so infrequently that I almost look forward to it…

I actually enjoy short, combo road/trail or road/gravel runs quiet a bit.

From Rob Murphy on Wed, Sep 08, 2021 at 20:31:24 from 67.177.30.39

Mr. Murphy?!

From Bret on Thu, Sep 09, 2021 at 07:37:08 from 99.1.32.252

Same experience Rob...I have done mostly outdoor running since COVID - and probably dropped from maybe 50% treadmill running to less than 5 or 10%. Like Wesley - it is frequently at hotels or if it particularly hot outside and I want to get some longer miles in when I use them. But mow when I run on them, I find I like it less than I used to.

From Bob on Thu, Sep 09, 2021 at 07:58:28 from 69.243.131.245

I've grown to despise the mill over the years, but nice option to have once in a while.

From Jon on Thu, Sep 09, 2021 at 22:32:29 from 75.136.121.106

Trails were my stress outlet. I need more of them today.

From Rob Murphy on Fri, Sep 10, 2021 at 15:39:03 from 67.177.30.39

You're still young Jon.

From Jason D on Sun, Sep 12, 2021 at 16:24:07 from 73.161.42.48

I have my ups and downs with them. I love them for minutes based tempo runs (.5 mph speed changes every 5-20 minutes). I have to have the perfect setup though or they are miserable. I need a mirror in front of me, so I can make sure I am running upright (otherwise I stare down at the screen). It's a useful setup for workouts too so that you can focus on the suffering more directly.

I just wish ours worked properly for me. Works fine for Megan but somehow a commercial treadmill doesn't seem to be able to handle my current weight or I bought a lemon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: Easy 2 miles.

PM: 8 miles on the Pipeline Trail. 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: Easy 6 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
14.500.000.000.0014.50

AM: I did the entire Jeremy Ranch Road this morning for the first time in ages. Ann came with and walked so I was able to stop for Gatorade twice. It was a beautiful day up there - cool, no smoke.

I got inspired and signed up for another half-marathon next weekend in Pinedale Wyoming. Hilly and 7200 feet so probably no PR.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Sun, Sep 12, 2021 at 21:27:25 from 174.202.200.121

Nice, both the run and the forthcoming race…look forward to hearing about it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: I was planning to take the day off but got restless and went out for an easy 4 at 7 pm. The evenings are getting cooler. Going to try and do something substantial tomorrow.

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

PM: 8 miles around Sugar House Park. Felt very sluggish.

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: Got up at 4 am to run 7 miles before work. Evenings are being crazy this week.

I'm sleepy now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Pinedale Half Marathon (13.1 Miles) 01:42:00, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0014.100.000.0016.10

 I ran off the poorly marked course and ran an extra .8 miles. Would have finished 3rd if not for that. By the time I got back to the course I was somewhere between 15th and 20th place. I was in a foul mood and mostly jogging but perked up when I started passing people.

The course was challenging. Hilly with lots of washboardy dirt roads.

Still won my age group and they had a great post-race BBQ with free beer. Enjoyed talking to some great people at the finish and they have a lot of pride in this small town race.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Sep 19, 2021 at 14:24:09 from 75.174.1.173

Sounds like a repeat of Just 'Cuz from a few years ago. Great job getting the job done and running two half's so close together.

Looking forward to seeing you soon.

From Wesley Hunt on Tue, Sep 21, 2021 at 19:54:04 from 174.202.204.13

That is a helluva recovery after running off course. Very impressive, Rob, and sounds like a great post-race vibe.

From Jason D on Wed, Sep 22, 2021 at 19:56:14 from 73.161.42.48

It's tough to get focused after going off course. Nice work. Sign me up for that post-race party!

From Bob on Thu, Sep 23, 2021 at 08:20:01 from 69.243.131.245

Great result, old legs still have zip!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

PM: 2 miles upon returning from Wyoming.

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 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
4.000.000.000.004.00

AM: 2 easy miles. I'm living Thoreau's life of quiet desperation this week.

PM: 2 more miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Sep 22, 2021 at 19:20:35 from 75.174.1.173

You ok? Let's plan on drowning our sorrows this weekend!

From Bob on Thu, Sep 23, 2021 at 08:12:44 from 69.243.131.245

wish I could join you

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

PM: 9.3 miles on the Pipeline Trail. Was starting to think I'd never squeeze another run in!

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

AM: 9.3 more miles in Millcreek. Real runs two days in a row has improved my outlook.

Plotted my next race which will hopefully be the Mount Jumbo Elk Ramble 15k (trail race) in Missoula in early November. That should conclude my races for 2021. Now if the Salt Lake Track Club will have the winter series races early next year, I'll be ecstatic.

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

AM: 9.3 miles on the Pipeline Trail. Might go for 4 strait tomorrow.

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

AM: 11 miles on the roads of Sugar House. 8:33 pace.

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

PM: 4 easy miles around the neighborhood.

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

AM: 5 miles around Alta. 10 stadiums.

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

Zero miles so far today...hopefully I'll work up some energy this evening.

Teaching this year has been twice as exhausting as it used to be and I'm about twice as old as I was when I started. In the morning before work I'll be thinking about what I'm going to do after school, make all these grand plans, then I end up taking a nap.

We've spent the last two years sending the message to kids that school doesn't matter and we're seeing the repercussions of that now. Adults forget how long two years is in the life of a kid. Many are having a hard time remembering when school was taken seriously. In my district we have abandoned all attendance requirements and made it virtually impossible to fail a class so that virtually every standard has been lowered.

There may have been perfectly valid reasons to make some of these changes. Covid is real. I feel like many of the choices we have made in this country over the last two years were merely what we thought were the best of only bad options. But there are consequences that are going to be with us for a while.

PM: 4.5 night time miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Wed, Sep 29, 2021 at 20:37:11 from 76.125.78.78

If there was a way to articulate more effectively what I feel every single day in Little Rock, Arkansas, I cannot think of it. We’re in this together, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles in Millcreek. Beautiful but too many mountain bikes.

This run wraps up my 56th trip around the sun.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Thu, Sep 30, 2021 at 22:03:17 from 174.202.204.120

Happy birthday, brother.

From Rob Murphy on Fri, Oct 01, 2021 at 07:48:54 from 163.248.33.245

Thanks Wesley. Next year it will be on a Saturday!

From Bret on Fri, Oct 01, 2021 at 08:45:26 from 40.129.147.210

Happy Birthday Rob!

From Jon on Fri, Oct 01, 2021 at 08:59:18 from 104.129.204.75

I'm a day late, but happy birthday!

When you said 56th trip around the sun, I thought you meant how far you had run (like how some people have run the equivalent of 1x around the earth). Then I figured even once around the sun was probably too far even for a stud like you.

From jtshad on Fri, Oct 01, 2021 at 13:21:13 from 75.174.1.173

Happy birthday my good friend!

From Rob Murphy on Fri, Oct 01, 2021 at 14:08:22 from 163.248.33.245

You're not a day late Jon. It's today. Thanks everyone.

From Mark on Fri, Oct 01, 2021 at 16:13:00 from 108.191.16.124

Happy Birthday!

(didn't get it at first, was thinking a distance equal to 56 times around the sun which would be impossible to run in one lifetime).

From Vis on Fri, Oct 01, 2021 at 19:41:02 from 174.204.8.206

Happy Birthday, Rob. We’ve never officially met, but I look up to you in so many ways.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: 6.5 miles around Liberty Park. Also, 57 push-ups.

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

AM: 10 miles of trail goodness. Ann made breakfast for me when I got back.

Today is St. George Marathon day which used to be a big deal on this blog.

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

AM: 12 miles at Jeremy Ranch. Twas a beautiful day up there.

Thinking about all the essays and assignments I need to grade. Despite that, I basically decided on my run today that I'll probably teach another 10-12 years because I still look forward to going to work most days and I can't think of a better, more productive way to spend my time. Ann feels the same way about her nursing career so that should work out well for us. Nursing offers lots of options and flexibility and I think I might start teaching half-time after I turn 65 which would give me a 3 day weekend every week and allow us the time to travel more and do some other things we want to do.

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

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 miles in Millcreek including the hilly portion from Burch Hollow to Elbow Fork.

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

PM: Some easy running, some fairly hard riding on the spin 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
10.250.000.000.0010.25

PM: 2.25 miles with Andy in The Gully on the way home from school. Then went to Millcreek and ran 8 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
2.000.000.000.002.00

AM: 2 easy miles around the 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
8.000.000.000.008.00

PM: Interesting run this afternoon. I had a professional development class all day and didn't get out on the trails until later. More standing water and slushy snow in the upper reaches of Millcreek Canyon than I expected so after going up I decided to run down the paved road back to the trailhead and then just do an out-and-back on the Pipeline Trail.

Then it took forever! I passed Millie Wegener (Millie Something Else now), one of my old Alta runners who graduated in 2007 and she yelled "Hey Murphy" and I ended up talking to her and her husband and 9 month old daughter for about a half hour. After starting back up I ran for about 5 minutes before I encountered Jake, Andrea, and Andrea's parents out for a hike and so I stopped to talk to them for quite a while. Definitely my most sociable run in a while but it's good to have friends.

I was away from home close to 3 hours and managed 8 miles. When I got home Ann reminded me that it's probably just as important for health and well-being to have friends than it is to exercise. Good to remember for my introverted, sometimes anti-social self.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Sat, Oct 09, 2021 at 20:05:08 from 74.120.38.79

I’d like to thing the people we meet on the trail are the people we’ll find in heaven. Oh, and heaven will have an abundance of ATV-free running trails. :)

From Rob Murphy on Sat, Oct 09, 2021 at 21:06:45 from 67.177.30.39

That's a great thought. Ironically, when I headed up there today I thought I'd have the trails pretty much to myself. It's cold, muddy,and wet. People here don't let a little difficult weather keep them off the trails though. Saw lots of wet, muddy, but really happy people and dogs.

From steve ash on Sun, Oct 10, 2021 at 04:07:27 from 174.52.121.51

A good day for sure:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: 8.5 miles around Liberty Park. Averaged 8:20.

Late start due to watching the Chicago Marathon. Boston tomorrow will cut into my AM productivity.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, Oct 11, 2021 at 20:41:58 from 75.136.121.106

I'm out of touch. Didn't realize the Chicago was happening. I'm watching recording of Boston now- no spoilers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

PM Treadmill: 1 mile warm-up, 6 miles at 8 mph, 1.5 mile cool-down.

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

AM: 2 mile walk.

PM: 6 mile run 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
7.000.000.000.007.00

AM: 7 miles on the treadmill including 4.5 at 8 mph and a little faster.

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

11 miles on the New Fork Lakes Trail in the lower elevations of the Wind River Range here in Wyoming. Too much snow higher up. I'll put some pictures on my twitter @murphy_rob

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

12 miles of trails around Green River Lakes, WY. Probably and all-time top 10 run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Mike on Mon, Oct 18, 2021 at 14:22:28 from 168.213.5.162

Visiting family? Is it beautiful out there?

From Rob Murphy on Mon, Oct 18, 2021 at 19:01:00 from 67.177.30.39

No family in Wyoming Mike except the family I brought with me. Google Green River Lakes Wyoming and click images. One of the most stunning places in the country in my opinion. As a bonus I ran for over 2 hours and didn't see another person.

From Vis on Mon, Oct 18, 2021 at 21:04:21 from 74.120.38.79

Sounds awesome, Rob. Any critters?

From Rob Murphy on Mon, Oct 18, 2021 at 21:28:20 from 67.177.30.39

2 mooses, countless deer and pronghorns, lots of bear poop but fortunately no bears. Oh, and one beaver.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Drove home from Fall Break trip to Wyoming. Just a couple easy 2 mile walks.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.508.000.000.009.50

PM: Treadmill run at the gym.

1.25 mile warm-up.

8.1 miles in 60 minutes.

Short cool down.

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

PM: Just an easy 3 miles.

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

PM: 2 easy miles. Major time crunch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.504.520.000.008.02

PM: Pretty decent treadmill workout

Warm-up.

4.52 miles in 30 minutes. Slightly over 9 mph at 1%.

Cool-down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Oct 21, 2021 at 21:26:38 from 75.136.121.106

At first I read that as 30 minutes of 4:52 miles.

From Wesley Hunt on Fri, Oct 22, 2021 at 20:49:04 from 174.202.197.144

Good stuff, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

PM: 9.3 miles on the Pipeline Trail.

It was really windy at the end and I saw two bald eagles really digging it. They were turning into the wind and hovering. Saw one pounce on something.

The Jazz are playing the Sacramento Kings tonight. Not many things bring me more joy (and sometimes heartache) than the Jazz.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Sat, Oct 23, 2021 at 23:53:30 from 75.136.121.106

I'm not a big NBA fan but root for the Jazz as much as any team. I'd love to see them do well, even better than the past few years.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 4 easy miles in the rain.

PM: One hard hour on the spin cycle at the gym with lots of 1 minute hard efforts. Legs wobbly now. Weights after. First time in a while.

Reading Alpha: Eddie Gallagher and War for the Soul of the Navy SEALs by David Phillipps. Not a good read if you want to chill and lower your blood pressure.

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

AM: 13 miles around Liberty Park at an easy pace. Averaged 8:39.

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

Really easy 4 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Mark on Mon, Oct 25, 2021 at 10:43:58 from 108.191.16.124

Thanks for posting and big thank you to Ann! Glad I saw this before it was deleted.

From CookieLegs on Mon, Oct 25, 2021 at 13:02:46 from 136.36.238.126

Yes, a huge thank you to Ann! Working in healthcare, especially in the ICU, has to have been extremely difficult the past couple years; your wife is much to be admired for her dedication and talent.

And, it sounds like you're pretty lucky to have found someone like her!

From Bret on Mon, Oct 25, 2021 at 13:30:30 from 99.1.32.252

awesome post Rob - we love Ann!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1912.0066.1230.388.502017.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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