Rob Murphy

SLTC Winter 5k

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Location:

Salt Lake City,

Member Since:

Feb 11, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

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: 9.30 Month: 99.41 Year: 99.41
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
96.300.000.003.1199.41
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

Happy New Year everyone. Going to take the day off to eat and watch football. Go Utes!

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

AM: 4 mile walk/jog around the neighborhood.

PM: 1.5 easy.

Well, I'm home from school this whole week having contracted Covid. I have to confess that I have felt pretty haughty about my ability to avoid this virus so maybe this is my comeuppance? Both my kids have it too but Ann has, so far, avoided it. So the vaccine is 25% effective in our family.

But I feel good enough to do some easy running. The past weekend was rough and I felt horrible on Saturday. As well as I feel today I expect to be mostly without symptoms tomorrow. So maybe the vaccine is at least good for that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Jan 03, 2022 at 13:23:10 from 99.1.32.252

Sorry to hear that, Rob. Most people I know who have contracted it in the last month or so, who were vaccinated, had a rough first day, but otherwise experienced milder symptoms for the next couple of days. Hope to hear you are back to your old self in the next day or so. I am amazed that Ann has escaped it given her close contact as a nurse.

From steve ash on Mon, Jan 03, 2022 at 18:26:19 from 174.52.121.51

Hope you get better soon Rob. My wife who also used to be a RICU nurse sent me some recent infection rates. It's spreading fast.. Fortunately though it's not as bad as the last variant.

From Bob on Tue, Jan 04, 2022 at 12:26:30 from 69.243.131.245

Get well soon. I'm just waiting my turn with kids still in the house.

From Vis on Tue, Jan 04, 2022 at 17:59:04 from 207.50.149.214

Sorry to hear, Rob. Get well.

From Jason D on Tue, Jan 11, 2022 at 18:00:05 from 73.161.42.48

I think the term "break through cases" doesn't apply as well to the new variant. You're as healthy as an ox. You'd be in trouble if you weren't and weren't vaccinated. Michigan hospitals are nearing capacity. Get some rest and fluids and plenty of reading.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM: 3 mile walk/jog combo.

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

PM: 5 miles of non-stop running around Liberty Park. Great to be back at it. About 99% recovered.

PM: 2 easy miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Sat, Jan 08, 2022 at 21:09:42 from 174.202.195.22

Good deal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 5 miles at Liberty Park.

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

PM: 6.25 miles - mostly around the 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
6.250.000.000.006.25

PM: Exact repeat of Tuesday.

Apparently Alta High has the highest numbers of Covid in the state so we're doing "test to stay' tomorrow. We have a mask mandate in Salt Lake County but parents are allowed to opt their kids out of it so only about half are complying. Remind me to look up "mandate" in the dictionary.

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: Laps at Liberty Park plus 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
7.250.000.000.007.25

PM: 7.25 miles in The Gully. Minimal snow/ice which was nice (for running anyway)

The past 2 weeks vague feeling of unease began to subside a little today. School is being uncertain with 20% of Alta students having this virus that's been going around. The Jazz have lost 4 straight as well so the universe is a bit out of line...

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 easy miles.

PM: 2 mile walk/jog

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

AM: 6.25 miles up and down Grandeur Peak. First time in the snow this winter and it was wonderful.

PM: 4 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
2.000.000.000.002.00

Very sore! Just an easy 2 mile jog.

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

Late 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
3.000.000.000.003.00

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

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 miles around the Alta Track

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLTC Winter 5k (3.11 Miles) 00:20:23, Place overall: 39, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.118.11

Heading out to Saltair now for the SLTC Winter 5k... Should be interesting. I actually have a gut and my legs are slightly sore from my 4 mile run yesterday.. But I'm planning on using the race as a mental and physical springboard to greater things.

...Ran 20:23. No watch. Won my age group, saw several old friends, warmed up and cooled down with my Alta High colleague Sandy White. Enjoyed the post-race coffee and Great Harvest bread.

The 10K is in three weeks instead of the usual two so I have more time to drop a couple pounds and gain some fitness. I'm tempted to say my goal is to run faster per mile for 10k than I did today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Jan 22, 2022 at 08:37:17 from 99.1.32.252

Good luck!

From Wesley Hunt on Sat, Jan 22, 2022 at 16:09:20 from 76.125.78.78

I suspect you will. Glad you enjoyed yourself...

From Vis on Sat, Jan 22, 2022 at 20:15:37 from 74.120.38.179

Iím impressed by your desire to race. Tear it up in a few weeks.

From Laputka on Sun, Jan 23, 2022 at 13:32:24 from 73.98.208.118

I'll be looking for you

From Tom K on Sun, Jan 23, 2022 at 13:50:49 from 47.206.202.65

Nice springboard Racing! That would be sweet to beat your 5k pace in a 10k in 3 weeks. Go for it!

From Bret on Sun, Jan 23, 2022 at 14:40:09 from 99.1.32.252

Nice race Rob!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

Late AM: 9.3 miles on the Pipeline Trail. It was a combo of snow, ice, mud, and dirt.

Came home and researched the life of former Florida senator George Smathers who is figuring prominantly in the volume of Caro's LBJ biography I'm reading now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Sun, Jan 23, 2022 at 13:51:43 from 47.206.202.65

I spent a lot of time in his library, and never knew who it was named after.

From Rob Murphy on Sun, Jan 23, 2022 at 14:21:33 from 67.177.30.39

He lived a very interesting life. Didn't die until 2007. Surprised I didn't hear more about him growing up.

Goes to show how quickly all of us will be forgotten!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
96.300.000.003.1199.41
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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