Rob Murphy

SLTC Winter 5k

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Location:

Salt Lake City,

Member Since:

Feb 11, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

Click to donate
to Ukraine's Armed Forces
Miles:This week: 20.25 Month: 26.75 Year: 1803.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1754.9524.4321.413.111803.90
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
3.000.000.000.003.00

PM: 3 miles in 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. Thoughts and prayers welcome for my achy right achilles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Wed, Jan 26, 2022 at 08:51:33 from 165.29.145.150

You got it, Rob.

From jtshad on Thu, Jan 27, 2022 at 08:23:59 from 141.221.191.225

Will do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM: 5 miles on the treadmill.

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

AM: 2 miles on the treadmill

PM: 6.25 miles on the eliptickl. 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
7.250.000.000.007.25

AM: 2 mile treadmill jog.

PM: 5 miles on the ellipticle maching.

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

Easy 7 miles. Some 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
7.500.000.000.007.50

AM: 7.5 miles at Liberty Park.

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

PM: 4.25 miles around Sandy.

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

PM: 7 miles - 5 miles around the Alta track then 20 minutes on the cycle.

Push-ups, sit-ups, planks.

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: 7 miles on the elipticicle and 1.25 miles on the treadmill between the end of school and the beginning of freshman orientation here at Alta.

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

PM: 4.25 miles 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
6.500.000.000.006.50

PM: 6.5 miles on the eliptikl.

Looong day, and now stretching into evening, at wrestling 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
10.000.000.000.0010.00

AM: 6 miles around Librty Park - all of it running!

PM: 4 easy miles.

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

AM: Went to the park to run but after a couple minutes I could tell that the achilles wasn't going to cooperate so I bailed and went to the gym. 7.5 miles of elipticalling plus push-ups, sit-ups and core.

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

PM: 4.5 easy miles plus some spinning.

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 at Liberty Park plus weights and such. Got my hair cut.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Wed, Feb 09, 2022 at 17:20:23 from 174.202.201.210

Going with a mohawk?

From Bob on Thu, Feb 10, 2022 at 12:31:02 from 69.243.131.245

aerodynamics are important

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

PM: 9.25 miles ellipticle.

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. The day got a little screwed up.

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLTC Winter 10k (6.21 Miles) 00:41:27, Place overall: 37, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.200.0012.20

I'm heading out to race the 10k this morning despite only eliptickle training the past few weeks. We'll see what happens.

Not too shabby considering. It was ridiculously nice out for February and I dressed like I would for a race in July. Aerobically I felt fine but my legs were wobbly the last half of the race. I'm not a scientist but I'm guessing that cross training and walking doesn't precisely condition the running muscles as well as running does. Again, I didn't wear a watch and just ran by feel. My achilles felt good but that may change once the ibuprofin wears off.

As always at this series of races I enjoyed the conversation after.

PM: 4 miles of walk/jogging.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Sat, Feb 12, 2022 at 16:21:58 from 207.50.150.41

Good showing, Rob.

From jtshad on Sat, Feb 12, 2022 at 18:00:43 from 75.174.8.236

Great job! Awesome time especially with the elliptical base.

From Wesley Hunt on Sat, Feb 12, 2022 at 18:53:16 from 174.202.205.8

Nice work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

AM: 5.25 miles elipticle and 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
4.000.000.000.004.00

PM: 4 miles walking a little, joggin a little.

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

AM: 2 easy miles.

PM: 4 miles walk/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
8.500.000.000.008.50

AM: Lots of core/weights

PM: 7.7 miles on the elipticicle followed by some sprints on the spin cycle.

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 easy around Sandy. Some walking, some 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
7.500.000.000.007.50

AM: Strength training and weights.

PM: 7.5 combination of elipticleing and rowing.

Watched the first 3 episodes of season two of Space Force with Steve Carrell. Not quite as fresh and funny as season 1, but still plenty of laughs.

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: Strenuous trip up and down Grandeur Peak. Fell once coming down and smashed my knee and shoulder on a rock. Ouch!

Got home and made a bagel sandwich with eggs given to me by a student from his backyard chickens. Delicious.

It's field maintainance day for the Alta High baseball team so that's where Andy is. Fortunately there is no high school baseball lockout.

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
13.000.000.000.0013.00

AM: 6 miles on the elipticle, half mile swim, 1 mile walk.

First swim since last summer and it didn't feel natural.

Had to go to the Sandy gym where the TV's are usually tuned to Fox News so I was treated to an interview with Ted Cruz as I dressed.

PM: 6 miles around the FoothillLoop. 50/50 walking and jogging.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Sun, Feb 20, 2022 at 11:36:57 from 47.206.202.65

Getting dressed in front of Ted Cruz? That's um, maybe not the best start to your week.

From Bob on Sun, Feb 20, 2022 at 11:42:54 from 69.243.131.245

Good grief Iíd rather watch The Golden Girls.

From Rob Murphy on Sun, Feb 20, 2022 at 15:33:40 from 67.177.30.39

If we must have TV's in a gym locker room why can't they be turned to ESPN or something that doesn't raise the blood pressure of half your customers?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Late AM: Grandeur Peak again. It was icy, cold, and pretty treacherous and I'm glad to be home and warm now.

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

PM: 2 easy miles then a hard weight room workout at school.

The most recent schedule is Andy has baseball practice indoors from 6-8 every night at school. So we go home from school at 3 pm, hang out for a couple hours, and then drive back. So I've been doing my workout at that time many nights. Baseball officially starts next Monday so practice will shift to right after school unless the field is covered with snow. Spring sports in Utah! You see why there's ONE player in Major League Baseball from 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
8.000.000.000.008.00

PM: 8 elipticle 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: 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
5.000.000.000.005.00

AM: 2 mile walk.

PM: 5 mile run around the neighborhood.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLTC Winter 15k (9.32 Miles) 01:03:50, Place overall: 36, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.009.330.000.0014.33

SLTC Winter 15k this morning. Jogged the first half. Pushed hard on the way back. Maybe some more thoughts later.

PM: 3 easy miles with walking breaks.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Feb 26, 2022 at 14:34:20 from 99.1.32.252

Nice effort Rob. The Gasparilla 15k was in Tampa this morning. I miss those old races.

From Rob Murphy on Sat, Feb 26, 2022 at 14:46:34 from 67.177.30.39

Thanks Bret...I should clarify, wasn't exactly a "jog" on the way out. More like my fastest comfortable pace.

From Wesley Hunt on Sat, Feb 26, 2022 at 23:49:36 from 174.202.196.55

Nice work!

From Mark on Mon, Feb 28, 2022 at 17:40:44 from 108.191.16.124

That's some pretty impressive jogging!

From Jason D on Mon, Feb 28, 2022 at 21:58:26 from 73.161.42.48

Well done, Rob. I always enjoy reading reports for this series. I don't see too many race series like this, but we had a similar one in Indiana and it was really important to my running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: Easy 4 miles. Lots of push-ups and sit-ups.

 

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

AM: 2 easy miles. Spring parent-teacher conferences in the evening this week so there will be limited 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
6.000.000.000.006.00

AM: 100 push-ups, 100 sit-ups

PM: 6 elipticle miles, weights

Three day weekend starts now!

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

AM: After my morning bowl of Grape Nuts with blueberries I went to the gym and rode 20 miles on the spin cycle in just a little over an hour. It was hard. There was a large pool of sweat under the bike and people were staring at me. Then I swam som laps and hot tubbed. Felt good after. I think the healing power of water is a thing.

PM: 6 miles in The Gully - running only the downhills because they don't gurt my achilles.

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: Swam one mile.

PM: Walked 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
10.250.000.000.0010.25

AM: 1 mile warm-up on the eliptickle, 10 miles on the bike in 29:53, 5.25 more on the eliptical.

100 push-ups/100 sit-ups.

Good workout. I miss running though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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: 20 miles on the bike in 57:25. Half mile swim.

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

PM: 2 miles on the treadmill and weights/strength training.

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

PM: 8 miles on the elipticle.

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

AM: 6.25 miles around Sugar House.

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

AM: 21 miles on the bike. Kept things between 16 and 17 mph for the most part.

1 mile swim with 4x50 meter freestyle sprints. Was breathing hard.

Got a Double Double at In-N-Out on the way home.

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

PM: 4 miles walking and jogging. Weights/strength training.

No improvement in achilles.

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 eliptickle. Lots of walking.

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

PM: 4 mile walk-jog.

Weights/strength training - 3 circuits of...

30 push-ups

30 sit-ups or something else ab related

8 dead lifts with 140 lbs.

8 pull-ups

12 squat-lunge thingys with a 40 lb. dumbell

 

 

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

PM: 8.5 miles on the elipticicle plus 10 minutes of hard rowing.

Despite not running much I'm down to 155 lbs. due to cross-training and eliminating wine/beer on weekdays for the last month. The saved money is going into my gas tank :-)

Andy is having a great baseball season for Alta. On-base % of close to .700 and 3-3 in his last game while playing solidly behind the plate. Great base running with 4 stolen bases in 4 games. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Sat, Mar 19, 2022 at 19:03:54 from 174.202.192.157

Second MLB player from Utah? Go Andy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3 miles on the Pipeline Trail - mostly running. Achilles held up tolerably well.

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

AM: 20 miles in 59 minutes on the bike and a hard 1 mile swim.

Becomming my go-to Sunday workout.

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

PM: 2 miles easy. Weights.

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

PM; 8.25 miles on the elipticle. Pretty 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
8.000.000.000.008.00

PM: 8 miles at Liberty park plus many jumping jacks at the end. Achilles gets a B- to C+ today.

First beautiful spring day so the park was crowded. The best thing about living in a place with a winter climate is the complete joy you experience with the arrival of warm weather. My Florida/Southern California self of my youth didn't get that.

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

PM: 4 miles, weights.

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

AM: 3 miles around the neighborhood. Today is a remote learning day (Ha!) so my work hours are flexible.

PM: 7 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
10.000.000.000.0010.00

AM: Walk/jogged to the gym and then did 7 miles on the eliptical. Little bit of strength training and core, walked home.

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

AM: 7.5 miles around Liberty Park. Lots of jumping jacks

PM: 3 easy miles.

I've been thinking it's been a really long time since I've done anything out of my comfort zone so I signed up for the JFK 50 in Maryland in November. I'm going to do it too!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Mon, Mar 28, 2022 at 14:47:59 from 165.29.145.150

Nice!

From Mark on Mon, Mar 28, 2022 at 16:56:26 from 108.191.16.124

Two of my friends here just signed up! Might be contagious

From Jon on Tue, Mar 29, 2022 at 21:12:25 from 75.136.121.106

Awesome- that's a classic

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM: 2 miles easy.

PM: 1 mile 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
7.500.000.000.007.50

PM: 5 laps around Liberty Park plus a couple 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
3.000.000.000.003.00

PM: Easy 3 miles, weights. Sore 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
10.000.000.000.0010.00

PM: 20 miles on the bike plus 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
5.000.000.000.005.00

PM: 5 miles around Sugar House.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

AM: 4.75 miles around West Valley City, UT.

PM: 6 miles ellipticaling and 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. Taking a late flight to Florida tonight to visit my mom for a few days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Apr 04, 2022 at 06:57:34 from 141.221.191.225

Travel safely and have a good time with your mom.

From Bret on Tue, Apr 05, 2022 at 06:23:06 from 99.1.32.252

Enjoy the trip and have some good runs in your old stomping grounds.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: 8.5 miles around Dunedin

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

AM: 8.5 miles around Dunedin. Shoes are soppin wet. Gross.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Apr 06, 2022 at 12:01:20 from 104.129.207.10

Anything over an hour generally resulted in 'squishy' shoes in that humidity. I do not miss that at all. Curious for you to share some details about your routes - perhaps to experience vicariously some nostalgia.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 5 miles. Down New York Ave, around the San Jose Elementary neighborhood to the Hammock Park, around the park a few times, and back to mom's house. Beat the thunderstorms and cold front coming through later which will see the mercury plunge into the 70s.

Pictures from this lovely run can be found 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
11.000.000.000.0011.00

Noon: 11 miles around Dunedin. Very pleasant today but it will be nice to get back to a place where I'm not subjected to fifty or so "F#!*K Brandon flags along the course of every run.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Sat, Apr 09, 2022 at 10:32:27 from 69.243.131.245

Amen brother

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM: Early morning flight from Tampa to Salt Lake. Took a nap and then went to the gym. 8.25 miles elipticycle.
 

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. Took a fall and am pretty scraped up. Nothing broken though.

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

PM: 10 miles easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From JD on Wed, Apr 13, 2022 at 22:01:32 from 75.169.21.190

nice, ten miles. glad to see that fall didnít do any permanent damage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 miles on the Pipeline Trail. It was crazy slippery/muddy.

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 easy miles ar Liberty Park

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

AM: 5 miles at Liberty Park. Push-ups, sit-ups, jumping jacks.

Going to see the Bees this afternoon. That is, the Salt Lake Bees, our local baseball team.

Bees crushed the Las Vegas Aviators 12-3. Did a 4 mile walk/jog in the evening.

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

PM: 6.25 miles in The Gully after school and before the wrestling team awards dinner. Andy got a varsity letter.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Tue, Apr 19, 2022 at 11:50:03 from 141.221.191.225

Cool for Andy! Glad he has done well and enjoyed wrestling.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in Millcreek Canyon. Down the pipeline trail to the new Rattlesnake Gulch trail and then back up the canyon on the road. Slightly sore today.

 

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

PM: 8.25 eliptical miles.

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

PM: 5.5 miles of running on the treadmill and 3 miles on the eliptical. Sweaty!

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

AM: 8.5 miles on the treadmill. The Salt Lake Marathon was today and I felt very bad for the runners out in the rain/sleet/snow. Many of the slower runners seemed unprepared to be out in that for 5 hours or 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
9.250.000.000.009.25

AM: 9.25 miles on the Pipeline Trail with the legendary Blake Bennion. It's the mud season here in 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
8.000.000.000.008.00

PM: 8 miles on the treadmill plus weights. Lots of walking in the evening.
 

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

AM: Easy 2 miles around Sandy.

PM: 7.5 in the Dimple Dell Gully. Progress! New Speedgoats too!

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

Took no Ibuprofin and achilles felt pretty 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
8.250.000.000.008.25

PM; 8.25 miles of ellipticaling. Went out to dinner with Ann after. Not feeling good for some reason - achy and feverish - so going to bed at 8:30

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
6.500.000.000.006.50

AM: 6.5 miles - Flying Dog Trail 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
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
8.250.000.000.008.25

PM: Hard 8.25 miles on the eliptical.

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 in The Gully. It was a struggle much of the way and I'm becoming more aware that my running now is mostly about managing the decline. Not that I don't find a certain amount of chalenge in that and I'm definitely not depressed about it but In my mind is still the knowledge of what it feels like to be a young punk of 45.

Good to be out on the trails on a nice spring day. Off to watch Andy and the Alta Hawks play baseball now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, May 06, 2022 at 07:49:43 from 141.221.191.222

Feeling you, brother!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles on the eliptical. Push-ups/sit-ups, weights and stuff.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

PM: 9.4 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
9.500.000.000.009.50

AM: 9.5 miles on the Pipeline Trail.

Good reminder that I generally need 24 hours between runs. Running in the evening and then the next morning is hard and I've spend the day being sore and tired.

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

AM: 6.5 miles in Park City on the Flying Dog Trail.

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

PM; 4 easy miles

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

PM: 7.5 miles in The Gully with Jake. It was great having company, seemed easier than normal not fucusing on my aches and pains. Talked about Jake's impending fatherhood and me running a 50 mile race.

Went to the Alta weight room after and did some core and strength training.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Wed, May 11, 2022 at 17:47:43 from 73.161.42.48

I knew about the first news but I missed the second. 50 miler, eh?

From Jon on Thu, May 12, 2022 at 00:00:19 from 75.136.121.106

Exciting for Jake and Andrea. And for you. What race?

From Rob Murphy on Thu, May 12, 2022 at 06:43:40 from 67.177.30.39

I signed up for the JFK 50 in Maryland in November.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM: 7.25 un the gully. Solo this time. Time was 1:06:34 for a 9:11 pace. I feel like I need to speed this up. Felt pretty good though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, May 11, 2022 at 23:59:34 from 75.136.121.106

Rob- what's the shortest distance available to run at least some of Pipeline? Where do you start/finish, and what section do you run? I'm looking for the most downhill/fun section.

From Rob Murphy on Thu, May 12, 2022 at 06:45:28 from 67.177.30.39

Wait...are you in town?

From Jon on Thu, May 12, 2022 at 08:49:35 from 104.129.204.86

I'll be in SLC for a bit at end of June for a family reunion.

From Rob Murphy on Thu, May 12, 2022 at 12:06:45 from 163.248.33.245

The Burch Hollow Trailhead is the best place to start. The trail is gently rolling, not really hilly at all. Pretty rocky in some places.

From Jon on Thu, May 12, 2022 at 20:06:27 from 75.136.121.106

Are there other trails you'd more highly recommend that are accessible, fun, and fairly easy?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM: 2 mile jog, 6.25 miles of ellipticaling, weights etc.

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

AM: 2 easy miles.

PM: 7.25 miles around Sugar House Park.

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

AM: 10.25 miles on the Round Valley Trails in Park City. There was one runner out there today and about 2,000 mountain bikers.

Still a good 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
8.500.000.000.008.50

AM: Walked to the gym. Rode 10 miles on the bike in 31 minutes and then 5.25 miles on the eliptical. Weights. Walked home.

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

PM: 4 miles around the neighborhood.
 

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

PM: 4 miles in Little Cottonwood Canyon on the Temple Quarry Trail with Andy.

Later PM: 4.25 miles around the neighborhood with 6 1-2 minute harder efforts.

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

Unplanned day off. Obligations and deadlines.

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: Easy 2 miles around the Lower Loop.

PM: 5 miles with Andy in The Gully. Explored a new trail. Saw a deer and a snake.

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 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
14.500.000.000.0014.50

AM: 2.5 miles arounf the neighborhood then 12 miles up and down City Creek Canyon.

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

AM: Walk-jogged to the gym and back. 2,500 meters on the rowing maching. Weights etc.
 

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

PM: 4.5 miles on the Porter Rockwell Trail with Andy.

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

PM: I ran 5 miles with Andy on the Jordan River Parkway. Had a good conversation with him about the massacre of 19 small children and two teachers by a kid just a little older than him in Texas. He's pretty clued into things.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, May 24, 2022 at 22:08:56 from 75.136.121.106

What a sad thing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles on the trails above Jeremy Ranch. It was kinda hard.

Had graduation today at the Huntsman Center and it was more subdued than most graduations. Aside from a teacher work day tomorrow, I'm done for the year.

Summer plans...

Andy and I are driving down to Anaheim Saturday to catch an Angels game at the Big A. Might show him arounf my old stomping grounds.

We signed Andy up for an Outward Bound expedition for much of June. He's doing the 15 day "Southwest Adventure" which is a river rafting/kayaking trip down the Colorado plus lots of backpacking and wilderness adventure. We drop him off in Grand Junction for that around June3/4

I have an AP teachers class in Minneapolis the last week in June. After that I'll be attending Blake Bennion's wedding in Denver on July 3.

Nothing much on the schedule after that. Probably lots of American Legion baseball for Andy and hopefully a couple 2 day trips to the mountains to cool off.

 

 

 

 

 

 

 

 

 

 

 

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, May 27, 2022 at 02:26:07 from 193.92.13.117

Sounds like some nice plans - particularly for Andy! 😀

From Vis on Fri, May 27, 2022 at 15:24:16 from 207.50.154.190

Sounds like just enough to keep you happy but not every busy. Have a good one, Rob.

From Jason D on Mon, Jun 06, 2022 at 19:48:44 from 73.161.42.48

I want to have the summer Andy is going to have!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 eliptical 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
12.300.000.000.0012.30

AM: 9.3 miles on the Pipeline Trail. Early enough so that it was still cool, late enough so theat other people had already broken the spider webs.

PM: 3 miles around the neighborhood with Andy.

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

PM: 6.5 miles on the rickety motel treadmill in Barstow, Ca.

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

AM: 4.5 miles on the treadmill and a swim in the cold, but pretty large, motel pool.

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: 6.25 miles around Liberty Park. Temperature in the 40s!

Late AM: 3 miles around the neighborhood with Andy. He says he wants to run cross country.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Jun 01, 2022 at 21:09:39 from 75.136.121.106

What grade is he going into?

From Rob Murphy on Thu, Jun 02, 2022 at 09:03:53 from 67.177.30.39

11th

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: Walked to the gym, 8.5 miles combined eliptical and rowing, some push-ups and sit-ups, walked home.

3 miles of walking.

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

AM: 5.5 miles arounf the neighborhood - 3 with Andy. Went to the gym and did 4.5 on the eliptical and one hard 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
13.300.000.000.0013.30

AM: 9.4 miles on the Pipeline Trail.

Noon: 3.9 miles with Andy.

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

AM: 5.5  miles on the Bonneville Shoreline Trail with Andy, Jake, Andrea and their pooch Mesa.

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 Liberty Park. Very crowded today with all the stuff going on in Salt Lake.

Good run today - felt better than I have in quite a while.

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

AM: 4 laps around Liberty Park, couple striders, bunch of jumping jacks.

Taking Andy down to Grand Junction today for a 2 week expedition he's going on.

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

Not running. Walked a total of 8 miles though - 4 miles in the morning around Grand Junction and 4 miles in the afternoon along the Colorado River in Fruita with Ann. It's hot down here!

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 around Fruita. May have discovered the world's worst high school track.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Sat, Jun 11, 2022 at 17:42:46 from 73.161.42.48

Although not the worst, La Salle University's was pretty bad. It was rutted and pitted (grooved? Anyway, not flat). Oh, and it was only 6 lanes!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM: Walked 3 miles before breakfast. Went to the gym and did 7.5 miles on the eliptical and lifted weights. Good workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.000.009.00

AM: 8 miles at Liberty Park with a 1 mile cool down.

Splits: 8:59, 8:44, 8:31, 8:15, 8:08, 7:56, 7:46, 7:13

Goal was to run every mile a bit faster than the previous one.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Wesley Hunt on Fri, Jun 10, 2022 at 16:31:00 from 174.202.205.21

Well done!

From Rob Murphy on Fri, Jun 10, 2022 at 18:55:31 from 67.177.30.39

Why thank you Wesley. Baby steps...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: 10 miles on the elliptical and 1 mile rowing. Achilles hurts more than usual.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

AM: 6.75 miles at Liberty Park. 6 long striders after.

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

PM: 6.25miles around the Foothill Loop

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

AM: 9.5 miles at Liberty Park. It got down into the 40s last night after lots of rain yesterday. Cool and beautiful on the 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
9.500.000.000.009.50

AM: 1.5 miles. Pulled the plug due to achy achilles.

PM: 20 miles on the spin cycle in 60 minutes. This was a pretty hard ride and I was fairly impressed with myself at the end. When I was done, the screen on my bike said that my average "watts" was 153. So I went home and googled that and discovered that it's not very impressive at all and that I'm not a very fit person.

Although I then learned that "watts" is related to your weight in kg's and since the bike never asked me what my weight was, it probably means nothing. Anyway, I averaged 98 rpm's for 60 minutes and rode 20 miles...

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

Late AM: 7 miles up and down Grandeur Peak. Plus a little extra.

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
9.000.000.000.009.00

AM: 9 miles around Liberty Park. Posted a video of the Liberty Park Drummer ON my twitter. @murphy_rob.

Mowed the lawn when I got home.

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

AM: Easy 4 miles early then went to breakfast with Abby. After that I went to the gym and lifted enough so that I know I'll be sore tomorrow.

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

AM: 10 miles around Green River Utah - mostly around the high school track and dirt roads around the school. Beautiful morning in the desert.

PM: Hiking, tasting wine, swimming. Picking up Andy tomorrow from his 2 week adventure.

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

Rest day.

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

AM: 3 miles around Liberty Park plus 7 miles on the eliptical.

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

AM: Easy 4 around the neighborhood.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Jun 23, 2022 at 11:50:28 from 104.129.204.86

Rob, I know you recently said you're debating when to get your next booster. You really may want to study the latest data on the vaccines and decide if maybe you want to skip this one entirely.

For example, one of the leading medical journals (BMJ) just stated that the vaccines send far more people to the hospital with adverse effects than they reduce from covid hospitalizations (https://papers.ssrn.com/sol3/papers.cfm?abstract_id=4125239) (see info here: https://dailysceptic.org/2022/06/22/covid-vaccines-more-likely-to-put-you-in-hospital-than-keep-you-out-bmj-editors-analysis-of-pfizer-and-moderna-trial-data-finds/)

Plus any boosters are made from the original Covid strain, long since disappeared, and even CNN admits the current Omicron variants completely escape antibodies created by the shots. https://www.cnn.com/2022/06/22/health/ba4-ba5-escape-antibodies-covid-vaccine/index.html

The New England Journal of Medicine says that the two doses of vaccines over NO protection against Omicron and may even increase the risk of infection with a few months https://www.nejm.org/doi/full/10.1056/NEJMoa2203965

Plus as we have now seen, vaccine efficacy quickly drops, and booster efficacy drops twice as fast as the original shot. Even data from Walgreens shows that, once you're a few months past your booster, the MORE shots you have, the MORE likely you are to get infected (https://www.walgreens.com/businesssolutions/covid-19-index.jsp See page 3)

I have nothing to gain from saying this, and you can feel free to ignore/delete this if you want. But I personally know too many people seriously injured by the vaccines to not say anything, to at least ask you to consider the risks vs benefit. Like I said, I'm fine if you delete this and tell me to never mention it again in the future, but wanted to share.

If you want more examples/details/studies/articles, I can send them to you.

Hope your summer is going well. I'll be out there in Utah next week so hope you are saving the good weather for me.

From Jon on Thu, Jun 23, 2022 at 14:05:01 from 104.129.204.86

One more, just for kicks. New study from Harvard shows booster shot neutralizing antibodies disappear after only 2 weeks against the current Omicron coronavirus strains...

https://www.nejm.org/doi/full/10.1056/NEJMc2206576

From Rob Murphy on Thu, Jun 23, 2022 at 16:57:25 from 67.177.30.39

Thanks Jon. I get bombarded with this info from my father in law on a semi-daily basis so I'm well up on all of it.

From Jon on Thu, Jun 23, 2022 at 20:51:51 from 75.136.121.106

Then I'll leave it be. I hope you're enjoying the summer break.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: Walk/jogged to the gym and back. 9.25 miles on the eliptical, weights, pancakes!

Today SCOTUS overturned Roe vs. Wade.

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: 8 miles around Liberty Park.

PM: Easy 3 to get to 50.

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

AM: 7 miles on the elipickle plus some lifting. Heading to an exotic locale tonight for a teacher conference this week. Home on Friday then heading to Blake's wedding in Denver on Saturday. So out of town the next 9 or 10 days with a short pit stop at 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
8.000.000.000.008.00

AM: 2 miles around downtown MSP then pulled the plug due to heavy rain and I didn't want to get my phone wet. Resumed with 6 miles on the hotel treadmill, a decent Precor.

 

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 eliptical/treadmill combo. Weights.

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

AM: Easy jog down to the Mississippi River, across the Stone Arch Bridge, up the east side and back. Stopped and did some long striders on the wood planks in front of the mill museum.

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

AM: 8 miles on the eliptical. Longish drive to Laramie now.

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

AM: 4 easy miles around the University of Wyoming campus.

PM: 2 miles on a scenic trail north of Fort Collins Colorado.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Liberty Run 4 Mile (4 Miles) 00:27:04, Place overall: 22, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.004.000.005.00

We discovered a great 40 year old 4th of July race in Denver's Washington Park. I ran pretty decently considering the late night at  Blake's wedding reception last night and other factors.

I convinced Blake and his Best Man from last night, Jake Lee, to join me and Andy. Cool that they both got up early the day after the wedding to join us. Jake even finished 3rd! Great entertainment and free apple pie and ice cream after.

Drove down to Castle Rock to visit my sister Jenny and her family for a few hours after and had a great visit. We are spending tonight in Eagle Colorado at the spiffy Best Western.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, Jul 05, 2022 at 07:29:31 from 104.129.207.10

Nice race Rob. Always cool to discover and run in a local race when traveling. Sounds like you all had a really nice day in Colorado for the 4th.

From Jon on Thu, Jul 07, 2022 at 12:02:28 from 165.225.10.151

Racing in Washington Park is a long-time staple in Denver.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

AM: 5.25 miles around the neighborhood.

Noon: 4 eliptiacl miles. Weights and stretching.

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

AM: 5.5 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
12.000.000.000.0012.00

AM: 4 miles around the neighborhood. Went to breakfast with Abby afterwards.

PM: 8 miles on the elipticycle at the gym.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Jul 08, 2022 at 12:50:12 from 141.221.191.222

How is Abby doing? Say hi for us!

From Rob Murphy on Fri, Jul 08, 2022 at 18:15:55 from 67.177.30.39

Abby is doing OK Jeff. I have to schedule breakfast with her to have a real conversation because our schedules don't mesh.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 6 miles around Sugar House Park.

PM: One mile of vigorous rowing, weights etc., one more mile of rowing.

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 up Grandeur Peak.

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

AM: Easy 4 miles - pleasantly cool this morning. Visit to the dentist and maybe a gym workout this afternoon.

PM: 5.25 eliptical 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
10.250.000.000.0010.25

AM: More fun at the dentist.

PM: 9.25 eliptical mile, one mile rowing, push-ups etc.

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

AM: Easy 4 miles around a West Valley office 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: 6 eliptical miles plus weights at the gym.

My enthusiasm for the eliptical is on the wane.

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: 4 mile walk/jog around the neighborhood.

Late AM: 20.6 miles on the spin bike in 60 minutes. Average HR 128.

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: Went for a hike around a volcano with the Shadley family. One mile around a high school track later.

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. Dipped under 8 minutes for the last mile!!!

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

AM: 4 miles around the neighborhood.

PM: 4 miles at Andy's baseball practice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

AM: 4 easy miles.

PM: 5 hard miles on the eliptical. Average HR 142

Weights after.

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

AM: 6 miles at Liberty Park with some speedy striders on the last lap.

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

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Deseret News 10K (6.21 Miles) 00:40:13, Place overall: 130, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.006.210.0010.71

Today marks 20 years since I ran my first Deseret News 10k. It's Pioneer Day in Utah which used to be a big day on this now moribund blog. I wore my Wasatch Running (RIP Wasatch Running Center) singlet and thought about how nothing stays the same.

My goal was either to break 40 minutes or win my age group and I didn't do either but I enjoyed the race. No doubt I could have dipped under 40 if I had only run faster!  Walk/jogged home from Liberty Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Jul 23, 2022 at 09:33:09 from 107.115.159.5

Pretty nice race Rob. So they did the event a day ahead instead of the day after this year with Pioneer Day falling on Sunday?

From Bill Mandler on Sat, Jul 23, 2022 at 10:55:16 from 75.169.132.243

Nice Job Rob!

I was thinking about the Marathon runners this morning when I looked towards the mountains as the sun came up. I was just starting my ride. I have completed the Des News Marathon over a dozen times so this morning was bittersweet since I cannot run anymore....

From Jon on Mon, Jul 25, 2022 at 20:28:50 from 96.33.70.205

What happened to Wasatch Running Center?

From Rob Murphy on Tue, Jul 26, 2022 at 08:37:23 from 67.177.30.39

Jon - It sold out to the Salt Lake Running Company.

From Jason D on Sat, Jul 30, 2022 at 13:51:57 from 73.161.42.48

Nice race, Rob. "Now moribund blog" is well put. I was just checking out race reports, which I almost never read these days expect for a few of my people I keep an eye on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 4 easy miles with walk breaks. Sore.

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

AM: 4 easy miles. More walking that running.

PM: 4 easy miles. Very 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
5.000.000.000.005.00

AM: 4 miles around Sugarhouse Park

PM: One mile swim at the Fairmont Aquatic Center.

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: 5.5 miles around the neighborhood and downtown SH.

PM: 4 HOT miles around Wet Valley Industrial Park.

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

PM: 9 miles, combination of eliptical and 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

AM: 5 miles up and down City Creek Canyon.

PM: 5.25 eliptical ideas. 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
9.000.000.000.009.00

AM: 9 miles up and down Grandeur Peak from the Burch Hollow trailhead. I was planning on just running the Pipeline Trail this morning but my achilles, which I thought was getting better, hurt too much. So I diverted to the Grandeur trail after 1.5 miles of running.

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

AM: One mile jog. Think that will be it for today.

Check that...went to the Fairmont pool and swam 1 mile.

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

AM: 5.5 miles around the neighborhood. This will be my last week of summer vacation and I'm excited to get back to school. Andy won't be coming with me to Alta for his junior year. He's decided to go to Highland High. I will miss him but the unexpected 2 years at Alta (thanks Covid!) have been an unexpected pleasure.

PM: 3.5 miles on the treadmill. Push-ups, sit-ups, pull-ups.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Fri, Aug 05, 2022 at 14:14:36 from 104.129.204.86

Changing schools voluntarily half way through high school must have been a big decision

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: 6.5 up and down Grandeur Peak. It was chilly 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
8.250.000.000.008.25

PM: 20 miles on the spin bike with 6 x 2 minutes very hard. Short swim after.

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

AM: Easy 4 miles.

PM: 6 miles around the Foothill Loop in the blazing afternoon heat. Stopped into Abby's Starbuck's and got a cold beverage halfway through.

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

Time for a break. Taking the day off.

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

AM: 4 miles around Liberty Park.

PM: 8.5 miles of elipticaling and the gym. Had one of the most terrific rainstorms I've seen in Salt Lake this afternoon and a little bit of flooding in my basement.

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 up Grandeur Peak. I return to school tomorrow for year 27 of teaching and the climb up Grandeur was a great way to end the summer. After last night's rain it was cool and clear this morning - probably high 50s in the canyon at the start.

We have an entire week without students before the first day for kids a week from tomorrow. This is simultaneously too much time and not enough time. Too much because at this point in my career I don't need a week to be ready for the return of students and not enough because the school and the district siphons away most of the time with meetings and professional development of dubious value. The worst is a relatively new thing we have called "district day" where we have to spend a day at another school taking classes that have no impact on your classroom and they insist that we all wear the same matching t-shirts that will be handed out to us at school on Monday. The t-shirts will be the cheapest possible and very uncomfortable and we will all feel like dorks wearing them but making us do so must seem important to administrator types. I will wear the stupid t-shirt one time and then either throw it away or use it for a rag.

Jobs I held after the age of 22 but before I began my teaching career at 31.

Soldier, waiter, produce clerk, field technician for two environmental engineering/consulting firms.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Aug 08, 2022 at 06:42:52 from 99.1.32.252

Hope you have a great year, Rob - I have often thought about how teachers have this sense of renewal or a fresh start following their summer breaks every year that most other professions do not enjoy.

From Jason D on Mon, Aug 08, 2022 at 12:04:46 from 73.161.42.48

Too early to go back to school!

@Bret: That is my experience, but I have only been teaching since 2008 and not until 2014 did I really teach full time. Ask me in another 10 years or so.

From Rob Murphy on Tue, Aug 09, 2022 at 13:50:12 from 163.248.33.245

I equate it to being a professional athlete in that you have an off season to reflect and prepare. It's also a hard break that causes you to think of your career in terms of years.

From Wesley Hunt on Wed, Aug 10, 2022 at 12:13:33 from 174.202.203.220

Iíll be rocking a similar cheap t-shirt when we start PD in my local district (far west Little Rock) next week. To prepare, Iím reading Marcus Aureliusís Meditations. This will be my third full year as a teacher/coach after a dozen years rationalizing my career in the utility industry.

From Rob Murphy on Wed, Aug 10, 2022 at 12:58:10 from 163.248.33.245

It's good to have other experiences to draw on don't you think Wesley? And a little stoicism might be just what the doctor ordered!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 miles eliptical. 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
6.250.000.000.006.25

PM: 6.25 around West Valley office park.
 

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

PM: Hot Gully Long Run.

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

PM: 5.25 eliptical miles.Weights. Short swim.

Evening: 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
9.000.000.000.009.00

AM: 1 mile jog.

PM: 20 miles on the stationary bike pretty hard. Short swim.

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

AM: 3 easy miles. Feeling tired and sluggish today. Might try a nap and coffee.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

AM: 6.5 miles up Grandeur Peak. With our nightly rain this week (unheard of in Utah), the trail felt almost Pacific Northwestish. 

PM: 3.25 miles on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Aug 15, 2022 at 07:47:57 from 104.129.207.10

Good mileage and for a double. Shocked that you left out the part where you inadvertently tried a FaceTime call to me as you were sliding down rocks on your Gradeur Peak run. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: 2.25 miles around the Alta track.

PM: 6 miles around a lake next to the freeway in West Valley. Lovely! We had, I believe, our 22nd day over 100 degrees in Salt Lake this summer which broke the record set last year. 

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

AM: 4 easy miles.

PM: One mile swim. Pretty tired after,

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

AM: 2 miles easy.

PM: 6.25 eliptical miles. 1 mile rowing. 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

PM: 6 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

AM: 7 miles up Grandeur Peak.

PM: 1 mile swim.

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

AM: 14.5 miles on the Jeremy Ranch Rod. Ufda!

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
8.000.000.000.008.00

PM: 8 miles at Jeremy Ranch. Ran the whole way with only slight achilles 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
6.500.000.000.006.50

PM: 6.5 miles elipticaling. Weights etc...

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

PM: 4 neighborhood 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

PM: 8.25 miles at Jeremy Ranch. Quite 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
6.500.000.000.006.50

AM: Vigorous climb of 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
6.500.000.000.006.50

AM: Grandeur Peak again, 150 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
4.000.000.000.004.00

PM: 4 miles at Jeremy Ranch. Communed with the cows.

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: 125 push-ups/sit-ups

PM: 8 miles on the tredmill.
 

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. Quite a bit faster than yesterday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Thu, Sep 01, 2022 at 21:29:13 from 96.33.70.205

The Jazz have dismantled their team. Why? And what are your thoughts on that?

From Rob Murphy on Thu, Sep 01, 2022 at 21:46:34 from 67.177.30.39

I think they concluded that they hit the ceiling on the Mitchell-Gobert team and that it would be best to get top dollar for both of them now and build for the future. Ainge is doing the same thing he did with the Celtics.

From Jon on Fri, Sep 02, 2022 at 14:43:22 from 104.129.204.86

Did it work in Boston?

Hard to believe they didn't keep at least one of the All-stars.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM: 6.25 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
8.000.000.000.008.00

PM: 21 miles on the bike in 1:00:01

Swim/hot tub

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.000.000.009.80

AM: 9.8 miles on the Pipeline Trail. Averaged 9:28 pace. Supper happy with that.

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

AM: 6.25 miles and weights.

Working off my frustration at the Ute's debacle at Florida last night.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Sun, Sep 04, 2022 at 14:39:47 from 107.77.253.41

Great game, right?

From Rob Murphy on Mon, Sep 05, 2022 at 05:35:21 from 162.217.44.75

From a Florida perspective definitely.

Please tell me this is a home and home thing and that the Gators are coming to Salt Lake next year to open their season!

From Tom K on Mon, Sep 05, 2022 at 05:55:13 from 47.201.51.170

It is! https://www.cbssports.com/college-football/news/florida-utah-schedule-home-and-home-football-series-in-2022-and-2023/

From Tom K on Mon, Sep 05, 2022 at 06:01:16 from 47.201.51.170

There were a lot of red shirts in the swamp. I wonder if that many Gators will make the trip next year.

From Bret on Mon, Sep 05, 2022 at 09:05:45 from 99.1.32.252

Sorry Rob - it was one of the few times in recent memory that the Gators didnít mess it up and for that I was pleased. Utah has a very good team and things just conspired against them where they would have won that game 9 out of 10 times but for being away from home in a humid and hostile environment like the Swamp.

From Rob Murphy on Mon, Sep 05, 2022 at 09:41:21 from 162.217.44.75

I'm not surprised Tom. I know 4 people just on my street that were there. Good dog watching money for my kids.

The only consolation for me Bret is that Florida's new coach went to Furman. My hope was that Florida would go 11-1 this season and make it to the SEC title game with only one loss to Utah on their record.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 12 miles on the trails at Round Valley averaging 9:09. Ann and I came up to Heber City for the night to try to escape the heat in Salt Lake for 24 hours. I believe we have now had 32 days over 100 which has obliterated the old record (set last year I believe) of 21.

I was remembering that we had snow flurries on Labor Day in 2002.

Bumped into Andrea at the end starting out on a hour walk with her pooch. Her and Jake's son should arrive any day now. Very excited!

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: 6.25 miles eliptical and 1 mile rowing.

It was 105° here in Salt Lake City today which broke the old record of 98°. 8th straight day over 100.

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: 120 push-ups/sit-ups

PM: 8.5 miles on the treadmill plus 1 mile rowing.

107° in Salt Lake City today - the hottest temperature ever recorded in this fair city.  Remarkable on September 7.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Sep 07, 2022 at 20:59:34 from 96.33.70.205

Hottest ever for that day, or ever-ever?

From Rob Murphy on Thu, Sep 08, 2022 at 06:00:15 from 67.166.114.71

ever-ever!

From Vis on Thu, Sep 08, 2022 at 17:22:59 from 208.66.33.93

September should be off limits for that kind of heat. We hit 111.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Evening: 4 miles around the neighborhood. Cooler today.

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

PM: 8.5 miles at Jeremy Ranch. Averagd 8:43. I went up there to try and escape the smoke in the valley.

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 eliptical, one mile rowing, weights. Pretty hard workout.

Heading to the stadium now to see Utah paly Southern Utah. Hopefully a more successful outcome than at Florida last 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 up Grandeur Peak.

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

PM: 8.5 miles on the treadmill topping out at 7:30 pace and 1 mile rowing.

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: Many push-ups and sit-ups.

PM: 6.25 miles eliptical, 1 mile rowing. 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
10.250.000.000.0010.25

AM: 2 miles around the Alta track.

PM: 8.25 miles on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Sep 14, 2022 at 13:49:42 from 104.129.204.86

How big are cross country teams there in UT, relative to the school size? Someone pointed out that my middle school team has 46 runners with a student body of only 450, so over 10% of the students are on the team. Over 12% tried out for the team. Is that normal, or high?

I know my high school had 1600 students and the cross country team was maybe 60 runners total, or fewer.

From Rob Murphy on Wed, Sep 14, 2022 at 14:59:31 from 163.248.33.245

We would have 300 kids on our XC team if we had 12%

We don't have nearly that many.

From Jon on Thu, Sep 15, 2022 at 06:42:06 from 104.129.205.36

Rob, how big are the teams? How many runners vs coaches?

From Jon on Thu, Sep 15, 2022 at 06:43:46 from 104.129.205.36

Historically, this middle school had about 30 team members (15 boys and girls). It's only the past few years where we have more trying to join- this year, I think we had 56 try out, after about 40 last year.

Logistically, we don't even have near that many uniforms. We can't handle that many runners cause we don't even have locker rooms, so the kids have to change 1 at a time in a couple bathrooms after early dismissal, which takes a long time (i.e. more missed class time). We provide our own carpools, too. In addition, our conference was originally a bunch of small, private Christian schools, and they allowed us to join. Those schools all have cross country teams of about 12-20 kids (as few as 4 on some teams)... so if we show up with 56 kids, it doesn't look too good.

Realistically, we use tryouts to cut a few kids where it's very obvious they don't want to be there and are forced by parents (i.e. they only walk at tryout). A few also choose other sports. But, sadly, there are a few others who do want to be on the team we cut, though I hate that. I keep pushing for more so hopefully we can keep growing.

Either way, I'm pretty proud of so many kids joining the team.

From Vis on Thu, Sep 15, 2022 at 21:45:29 from 64.255.91.67

Jon,

You could do some fairly easy research by looking at team entries for bigger meetsóTimp Invite, for instanceóand then look at school size on school websites. At SCHS, we have around 80 kids, and the school population is around 1200.

From Rob Murphy on Fri, Sep 16, 2022 at 07:46:50 from 163.248.33.245

I'm a little out of the loop these days as I haven't coached since 2018.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: 2 miles around the Lower Loop.

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

PM: 1 mile jog around Pinedale after I rolled into town.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Pinedale Half Marathon (13.1 Miles) 01:34:08, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0013.100.000.0015.10

Great race today in Pinedale, Wyoming. Hilly and 7,400 feet. Happy with my performance. Miles 12 and 13 were my fastest miles at 6:39 and 6:42.

Free BBQ and Beer now.

PM: Took a pretty good nap and watched some football back at the Teton Court Hotel. After that I spent the afternoon walking around Pinedale. Went to the outfitter store and had a nice conversation with a 74 year old retired guy from Seattle who spends a month to 6 weeks here every year in September and early October. He fly fishes, hikes, camps, and climbs mountains. I was jealous. Then I realized that there's absolutely no reason why I couldn't do that in a few years. After that I went to the Wind River Brewing Company for dinner and then went for a 3 or 4 mile walk along the most scenic portion of today's half marathon course. It's light jacket weather and I had a stunning view of the Wind River Range - they already have snow on the peaks.

As the years go by, I'm enjoting these solo getaways and the solitude they bring. But today I really wished Ann had been able to come up with me because it was one of those days that would have been nice to share with her.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Sat, Sep 17, 2022 at 14:26:32 from 47.201.51.170

Wow! I like everything about this! Great race, Rob!

From Mark on Fri, Sep 23, 2022 at 12:57:36 from 108.191.16.124

Nice getaway with running, some beer and hiking. Know what you mean about solitude vs company, both good with time and place.

From Bob on Fri, Sep 23, 2022 at 13:21:39 from 12.104.218.248

sounded like a great trip that filled instead of drained

From Bret on Mon, Sep 26, 2022 at 07:39:28 from 104.129.207.10

Sounds like a really nice scenic solo running trip. Congrats on the race too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 4 mile walk/jog

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

PM: Easy 4 miles. Basically taking this week 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
6.500.000.000.006.50

PM: 6.5 miles plus some striders 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

7 miles around Sugar House Park and 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
6.500.000.000.006.50

AM: 6.5 miles up 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
2.000.000.000.002.00

PM: 2 easy miles after parent-twacher conferences wrapped up.

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 atound the neighborhood in the evening.

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

AM: 2 miles around the Alta track.

PM: 4 miles around the neighborhood.

There was a physical "education" class out there listlessly walking around the track while their obese physical education "teacher" stared at his phone in the bleachers. I thought about how strange it would be to teach a subject when every aspect of your appearence and demeanor screams "I don't value what I'm teaching'.

It reminded me of how important it is for us teachers to be geeks about our subjects and how important it is for students to sense your enthusiasm for your subject in class. If you teach history, students need to see books in your classroom and know that you read them. You need to constantly share what you're learning in your study of the subject. If you teach PE you need to be running with your kids!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Wed, Sep 28, 2022 at 13:10:32 from 141.221.191.225

This applies to most professions that you should have at least some passion for what you do, otherwise why are you doing it? For us "older folks" this is especially true for these next generations to tap into passion that they are looking for in their lives, you have to create an environment that they want to join and helps inspire through your example.

From Rob Murphy on Wed, Sep 28, 2022 at 14:35:30 from 163.248.33.245

Good observation Jeff. Enthusiasm is contagious. Unfortunately, so is apathy.

From Brandon Reich on Wed, Sep 28, 2022 at 16:13:02 from 161.28.82.139

This is why I really liked how you ran with us as a team during our practices.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

AM: 59 consecutive push-ups

PM: 7.25 miles on the eliptical, 1 mile rowing.

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

AM: 4 miles around the neighborhood.

PM: 6.5 miles. Foothill Loop. Picked up a coppy of Jonathan Livingston Seagull in a Little Free Library.

Ann worked hard today for 12 hours helping sick people. I'm proud of her.

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 up Grandeur Peak. Some real fall colors this morning.

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

AM: More fun on Grandeur Peak. Had a nice conversation with a man at the top who was pushing me the whole way up the mountain making me go harder than I wanted. I hate being passed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

PM: 5.75 miles on the eliptical, 1 mile rowing in 6:55, weights.

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

PM: Grandeur Peak run. Dark at the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1754.9524.4321.413.111803.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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