Rob Murphy

SOJO Date Dash 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: 15.00 Month: 77.25 Year: 609.97
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1664.5516.0052.732.001735.28
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off. Just lots of heavy, wet, snow shoveling.

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

AM: 7.5 miles on the treadmill, 1 mile row. I ran on the treamill next to Jon Kotter - him running at 9.2 mph and me basically at 7.2.

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 treadmill miles, strenuous weight 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
7.000.000.000.007.00

PM: Walked 7 miles. Much of it outside in actual sunshine!

We got to leave school at 1:30 today due to a bomb threat. 

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

Walked 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
8.500.000.000.008.50

AM: Walked 4 miles.

PM: 7.25 eliptical miles, 2000 meters rowing. Push-ups. I always do push-ups after I row to balance things out.

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

AM: 5.5 miles on the treadmill. Weights.

Walked to the gym and back 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
8.500.000.000.008.50

AM: 7.5 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
0.000.000.000.000.00

8.5 mile walk!

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

AM: 4 mile walk.

PM: 4.5 miles on the treadmill, weights.

I'm trying to commit to strength training 2 days every 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
0.000.000.000.000.00

AM: Another morning of snow shoveling - and more heavy, wet snow.

Am I the only one who feels too plugged in? I've decided I'm listening to too many podcasts, too many books on audible, spending too much time on twitter. When I first discovered that I could do things with my phone I thought it was a tremendous opportunity for self-improvement and a great way to use my time more effectively on my commute, on the treadmill, out walking etc. But I think it's making me feel overwhelmed  and also a little anxious. Up until just a couple years ago I never ran with headphones, even on the treadmill andI relied exclusively on the printed word for information. I'm aware of books that have been written on this topic - The Shallows , Stolen Focus etc and I think they may be on to something.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Jan 15, 2023 at 08:10:29 from 75.174.31.179

Yes, I think everyone is too plugged in and leading to lots of anxiety. Too much information (or more aptly said "opinion") comng at us all the time. Hard to even find downtime and with so much it is hard to find the true info that we need vs. what is spewed at us (who cares is someone rescued Logan Paul's previous pig for crap sake!). Just with family, work, friends and hobbies most people have plenty to think about, worry and take action to impact themselves and those around them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 3 mile walk

PM: 5 miles on the treadmill, weights.

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

AM and PM: Today I walked 14.5 miles. Seriously.

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: 7.25 miles on the eliptical followed by 10.25 miles on the spin cycle in 30 minutes.

I feel good about this workout. On the bike I did one mile easyish spinning around 100 rpms alternating with one mile hard where I ramped up the resistance so I had to stand up in the pedals. I did this for 10 miles. The humidity is 91% in Salt Lake City today today so it was a sweat fest.

There was a chatty 72 year old guy named Russel on the bike next to me who was quite fit and looked to be about 62 to me. Had a good conversation about his cycling exploits since he retired at 56.

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

ALL DAY: Walked 14 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
4.500.000.000.004.50

PM: Walked 4.5 miles.

Does anyone have any good book reccomendations? 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Jan 17, 2023 at 19:42:51 from 99.63.224.99

I'm finishing up the 14 book "Wheel of Time" series, which I've really enjoyed.

Next up will be either Meditations by Marcus Aurelius, or Permanent Record by Edward Snowden. Haven't read either but they come recommended. I've been working on some of the classics- finished Crime and Punishment a while ago, which I'd recommend.

From Vis on Tue, Jan 17, 2023 at 19:45:25 from 64.255.86.115

Loonshots by Safi Bahcall.

From Bret on Thu, Jan 19, 2023 at 07:58:19 from 104.129.207.10

Fiction or non-fiction as your preference?

From Rob Murphy on Thu, Jan 19, 2023 at 18:52:03 from 76.149.134.98

Either Bret.

From Tmck on Thu, Jan 19, 2023 at 20:47:54 from 70.114.151.218

“A thousand splendid suns” is really good.

I also enjoyed “the art of racing in the rain”.

From Bret on Mon, Jan 23, 2023 at 07:29:08 from 104.129.207.10

Recent fiction - "Cloud Cuckoo Land" - not a bad read.

Recent non-fiction - Surrender - Bono - audiobook narrated by him. Meh.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Walked 8.5 miles

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

PM: 20.4 miles on the bike in 60 minutes, 1 mile on the rower, 100 push-ups

Florida Governor Ron DeSantis banned the teaching of AP African American Studies in the state of Florida today so we convened a last minute department meeting at Alta High School and voted unanimously to offer the course to our students in 2024-25 which is the year of the national rollout of the course. As of now, academic freedom is still somewhat of a thing in Utah and whether or not to study African American culture and history is still an issue left up to schools, parents, and students and not left up to a dictator.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sun, Jan 22, 2023 at 07:31:27 from 75.174.31.179

Good for you, he is now just blatantly demonstrating hate and racism. This is showing his cowardice, not strength. Truly strong leaders are not afraid to see life from others perspectives.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM: 5.5 miles of elipticaling.

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

AM: Walked 5 miles, 2 miles 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

AM: 6 miles ofactual running around Liberty Park.

PM: 4.5 mile walk. Dropped Andy off at work, Ann and I shopped a little, and walked home from there.

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

PM: 6 mile walk

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

PM: 4.5 treadmill miles. 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
7.500.000.000.007.50

PM: 21 miles on the bike hard. I'm quite knackered.

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: Ran 2 miles, walked 4 miles

Long day - had to be at school until 8 pm for incoming freshmen open 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
4.250.000.000.004.25

PM: 4.25 miles on the treadmill. Weights etc.

4 mile walk s 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
0.000.000.000.000.00

Walked 12 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Tue, Feb 07, 2023 at 13:34:41 from 73.161.42.48

Serious walking!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: 9 miles around Liberty Park,

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

PM: 4.5 miles on the treadmill. Weights.

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

PM: 7.5 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
8.000.000.000.008.00

PM: 8 mile treadmill run.

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

PM: 6 miles around Liberty Park. Changed in the car and got pizza with Ann 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: Walked to gym, 25 miles on the bike, 1 mile row, 70 push-ups, 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
7.500.000.000.007.50

AM: 7.5 miles around Liberty Park.

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

PM: I ambled and sauntered 7.5 miles.

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

PM: Walked 7.5 miles.

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

PM: 7.25 miles eliptical, 1 mile rowing.

Push-ups, sit-ups

5 mile walk.

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

1 mile jog, 5,000 meter row, weights etc....

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Fri, Feb 10, 2023 at 15:02:03 from 77.111.247.73

I am worried about you. Are you okay....?

From Rob Murphy on Sat, Feb 11, 2023 at 13:21:55 from 76.149.134.98

I'm pretty ok Eva but for the achy achilles tendon. How are you?

From Eva Splaine on Sat, Feb 11, 2023 at 14:40:45 from 77.111.246.126

Maybe the achy achilles explains it. I have read your recent blogs and it seemed to me that there was no fire, excitement and enthusiasm like before, and so I was worried.

Maybe my feelings regarding your blog entries were just reflecting my own recent lack of enthusiasm toward running.

I just can't seem to get back that desire I used to have to go out and run and train.

In other areas of my life though, I am excited to start my university studies and pursue a career. :)

From Blake Bennion on Sat, Feb 11, 2023 at 15:55:57 from 174.105.80.42

Hope you're doing well Rob! If you don't have one already I highly recommend a massage gun. Not sure if its a universal fix, but massaging my calves and doing calf raises makes all the difference for my achilles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 miles in the gully. Lots of snow but well packed.

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: Walked to the gym, 25 miles on the bike in 1:08, 1 mile row, walked home.

I'm tired. going to back off a bit.

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

AM: 14.5 miles on the Jeremy Ranch Road.

Saw a dog sled team training which you can see 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
4.000.000.000.004.00

AM: Snow shoveling.

PM: 4 miles on the treadmill, weights.

Not the best last 24 hours. Need to take a hard look in the mirror.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Feb 14, 2023 at 20:17:03 from 99.63.224.99

In what ways has it not been the best?

From Vis on Tue, Feb 14, 2023 at 22:14:37 from 64.255.84.141

Shoot. I hope all is well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 7 mile walk.

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

PM: 8 mile walk including 4 with my new 30 lb.  ruck/plate carrier with several trips up and down the stadium steps.

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

PM: 23 miles on the bike, one mile row.

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

AM/PM: Walked 8 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SOJO Date Dash 5k (3.21 Miles) 00:21:41, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.250.005.25

Andy and I went down to South Jordan to race a long course 5k (3.21 miles).

My splits were 6:43, 7:16 (big hill!), 6:30, 1:12. Almost caught the 4th place guy the last quarter mile.

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Sat, Feb 18, 2023 at 14:18:44 from 174.204.4.68

I love that you still get out and compete. Good for you, Rob.

From Rob Murphy on Sat, Feb 18, 2023 at 18:50:57 from 76.149.134.98

I just love it! There's this new dimension to racing now that I would have done anything to experience when I was in high school or college. Then there was a lot of anxiety and dread associated with racing but now I just feel gratitude and joy at being with like minded people and mixing it up a bit.

I honestly feel a little sadness when the finish line comes into view.

From Bret on Sun, Feb 19, 2023 at 06:59:29 from 166.196.54.72

Nice race Rob - very cool that Andy joined you too.

From Eva Splaine on Sun, Feb 19, 2023 at 13:45:13 from 77.111.246.126

Mr. Murphy, from reading your comment above I can feel your joy and excitement. Thanks for sharing those feelings.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 4.5 mile walk.

PM: 4.5 mile walk. 

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

AM: Walked to gym, 6.5 miles on the eliptical, weights, 1 mile row.

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

PM: Walked 7 miles before the big storm.

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

PM: "Remote Learning" day due to big snow storm. Went to the gym and did 8.25 miles on the eliptical and a one mile row.

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 mileson the 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
7.250.000.000.007.25

PM: Hard 20 miles 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
6.250.000.000.006.25

AM: 6 mile walk, 4.25 miles on the eliptical and 2 miles 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
8.250.000.000.008.25

AM: 7.25 miles of treadmill running. 1 mile hard row.

4.5 mile walk.

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

PM: 4 miles on the treadmill, weights. Did the hex bar deadlift thing for the first time - 3 sets of 6 with 175 poinds.

Parent teacher conferences the next 2 days. Busy.

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 hotel treadmill and some weights

I'm in Denver to see Bruce Springsteen with a friend from college.

On a sad note, Ann's dad died today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Sun, Mar 05, 2023 at 22:25:40 from 73.161.42.48

I hope you enjoyed the concert, Rob. Sorry to hear about Ann's dad. My condolences to you all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM: 3 miles around Laramie Wyoming.

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

AM: Walked 5 miles.

PM: Ran 4 miles.

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

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
9.000.000.000.009.00

AM: Ran 7.5 miles on the treadmill. Rowed 2,000 meters. Light strength trining/core 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
0.000.000.000.000.00

Walked 9.5 miles.

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

PM: 6.25 eliptical miles, 1 mile rowing.

Today's workout was at the gym after school while Andy was at baseball practice. I'm happy he's playing baseball this year. He went back and forth about it thinking maybe he would give track and field a try. The big issue is that he doesn't think he will get the playing time he wants - both he and I think he's better than the coaches seem to and isn't that typically the way of it in those kind of sports? The subjective nature of these sports can be maddening.

I just finished Stolen Focus (subtitle is "why you can't pay attention - and how to think deeply again) by Johann Hari and I can't stop thinking about it. It makes you think about the world we've created that is so radically different from the one we evolved to inhabit and thrive in. Lots of people who type words on this blog lived a big chunk of their lives before the internet, social media, and the smart phone and quickly recognize what these things are doing - both for us and to us. But I wonder about the kids I teach and my own kids, the digital natives, and whether they will reflect on this sort of thing and whether they would even be interested in this type of book?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Fri, Mar 10, 2023 at 17:32:38 from 77.111.247.46

You description of the book, "Stolen Focus" has already piqued my interest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: 4 miles on the treadmill, weights.

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

5 mile walk. Gor caught in a deluge.

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: 9 miles eliptical, 1 mile row.

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

PM: 6 miles around Liberty Park.

4 mile walk.

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

PM: 4 miles on the treadmill, weights.

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

8 mile walk - 4 am, 4 pm

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

PM: 5 mile walk

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

PM: 9.25 miles on the eliptical, weights.

Today shall ever be known as the day Furman University, my alma mater, won an NCAA basketball tournament game.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Fri, Mar 17, 2023 at 13:10:23 from 65.129.141.44

An awesome win for the Paladins!

From Blake Bennion on Fri, Mar 17, 2023 at 13:16:41 from 172.59.32.143

I thought of you while they were destroying my bracket!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

7.5 miles of walking.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SOJO Gold Rush 5k (3.11 Miles) 00:20:32, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.003.110.004.61

I'm enjoying the low key South Jordan race series. Good races, challenging courses, well run.

Happy with my 20:32 today mostly off of elipticaling, rowing, and lifting.

Looks like the Furman train is coming to an end today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Wed, Mar 29, 2023 at 09:58:38 from 50.201.134.62

Great race, Rob!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: 6.5 miles up Grandeur Peak. Fun, much snow.

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

AM: 3 mile walk

PM: 3 mile walk.

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

PM: 4 miles on the treadmill and weights.

Walked 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
8.250.000.000.008.25

PM: 7.25 miles eliptical, 1 mile row.

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 mileson the treadmill. Pretty decent "run".

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

PM: 2 miles on the stair master, 2 miles 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
8.000.000.000.008.00

AM: Walked to gym, 5 eliptical miles, rowed 5k, 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
11.000.000.000.0011.00

AM: 11 mile treadmill run.

PM: 4.5 mile walk.

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

PM: 6 MILE WALK.

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

PM: 4 miles on the treadmill, weights, baseball game.

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

PM: 6.5 - 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
6.000.000.000.006.00

PM: 4 mile elipticsl, 1 mile row, 1 mile jog.

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

PM: Weights, 4 mile eliptical, 1 mile row, pushed the sled a bunch.

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 tredmill plus a little bit of swimming. Then rambled down to Orem to watch Andy play baseball as the Hawks battled the Mountain View Bruins.

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 - deepest snow I've ever ncountered at the top. It was very hard work.

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

AM: 5 mile walk 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
11.000.000.000.0011.00

AM: Ran over to the Pinellas Trail in downtown Dunedin, North to the Hammock Park, around there for a bit, and back to mom's house. Warm, humid. Nice run.

PM: 2 miles on the treadmill and some lifting at the Dunedin Community 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
8.000.000.000.008.00

AM: 8 mile run around Dunedin

PM: Lots of swimming in the Gulf of Mexico

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

AM: 6.5 miles in the gully.

6 mile walk.

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

PM: 20 miles on the bike, short swim.

8 mile walk.

 

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

I've decided to end my internet/phone fast. Interesting week of mostly trying to avoid technology...

PM: 2 mile jog, weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Fri, Apr 14, 2023 at 14:08:41 from 69.243.131.245

I’ve cut back at times and noticed positive effects but kinda like coffee always seems to creep back into my life.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 4 miles on the treadmill, 5k row.

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

PM: 6.5 miles in 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
8.000.000.000.008.00

AM: Walked the dog a mile and then walked to the gym. 7 miles on the eliptical, 1 mile row, weights, wlked home.

11,000 steps by 11:30!

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

Late AM: 6.25 miles at Liberty Park. Millions of people there and the homeless camps are mostly gone.

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

PM: 6.5 miles in 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
0.000.000.000.000.00

Walked 10 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: 6.25 eliptical miles, 2 mile row, 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 around the neighborhood. Cold and rainy.

Racing a 10k tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SOJO Earth Day 10k (6.21 Miles) 00:41:17, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.006.210.007.21

I won a race! I definitely thought those days were over at 58.5 years old but I guess you just have to pick the right race.

Just cruised along at 6:40 pace with one mile a little slower and one mile quite a bit faster. Big hill in the 5th mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sat, Apr 22, 2023 at 12:34:21 from 99.1.32.252

Nice! Congratulations Rob. Well done!

From Rob Murphy on Sat, Apr 22, 2023 at 14:09:12 from 76.149.134.98

Thanks Bret. It was lots of fun.

From Tom K on Sat, Apr 22, 2023 at 14:32:23 from 50.201.134.62

Dude! Great stuff! Did you break ribbon while crossing?

From jtshad on Sun, Apr 23, 2023 at 12:38:17 from 65.129.141.44

Congrats!

From Blake Bennion on Sun, Apr 23, 2023 at 18:43:02 from 174.105.80.42

Congrats, that's awesome!

From Mark on Thu, Apr 27, 2023 at 11:20:02 from 24.227.64.26

Winner! Winner!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles of elipticaling, rowing, and swimming.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Apr 26, 2023 at 20:34:29 from 99.63.224.99

I want to see 8 miles of rock climbing. As in, climb 40k vertical feet...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

PM: 4.25 miles on the treadmill. Weights.

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

8.5 miles of walking including 4 miles in the gully with Ann. 

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 on the treadmill. Weights.

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

AM: Easy 2 miles.

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

AM: 6.25 miles in Green River - mostly around the dilapidated high school track. Go Pirates!

PM: 2 miles around the "Trail through Time".

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

AM: 9.5 miles in Devil's Canyon Colorado.

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

7.99 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Tue, May 02, 2023 at 08:43:51 from 76.129.74.223

I would have just rounded up to 8 miles, but I admire your honesty in reporting your mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM: 6.25 mile eliptical, 1 mile row, one mile on the non-motorized Woodway treadmill, strength training stuff.

Sauna after.

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

PM: Gully Long Run with Andy. 

More PM: 4 mile walk.

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

PM: 2 mile eliptical, weights including 5 sets of 5 deadlists with 205 pounds. I'm pretty happy with that.

4 mile walk.

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

PM: 20 miles on the spin bike alternating hard and easy miles. 25 minutes in the sauna.

5 miles of walking.

The AP Euro exam was today and I'm peeved that the DBQ topic was the Haitian Revolution.

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 in the gully followed by a short swim and some hot tubbin.

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 around Liberty Parl. Included 6 striders 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
6.500.000.000.006.50

6.5 miles in The Gully 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
2.000.000.000.002.00

PM: 2 mile warm-up, lots of weight lifting.

4 mile walk.

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

PM: 6.5 miles in The Gully with Andy. He's doing well.

Managed 26,000 steps 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
8.000.000.000.008.00

21 miles on the bike in 1:03.

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

9.3 miles on the Pipeline Trail. 48 degrees at the trailhead and rain/mud the whole way but thrilled with my first real trail run of 2023.

Splits were 9:52, 9:58, 9:38, 9:47, 9:25, 9:32, 9:19, 9:07, 9:28, 2:43

Will use this as a bench mark going forward.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

PM: 2.5 mile warm-up, 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: 6.5 miles up and down the Pipeline.

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

PM: 6.5 miles in The Gully.

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

8 mile walk.

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

PM: 20 miles on the spin bike in one hour. 2 mile row.

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; Pipeline Trail. 9:19, 9:09, 8:57, 8:47, 8:43, 8:58, 8:53, 8:51, 8:45, 2:27 for an 8:54 average.

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

AM: 4 miles, weights.

6 mile walk.

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

PM: 6.5 miles in The Gully

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

PM: 7.25 miles of pretty strenuous elipticalling, 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
6.250.000.000.006.25

PM: 6.25 miles on the treadmill.

I have never intermitently fasted. I like food too much.

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

PM: 6.5 miles in The Gully.

Last day of the school year so that's 28 years in the books.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SLCTC Spring Race Series 5k (3.11 Miles) 00:20:49, Place overall: 22, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.110.005.11

So we have a new race series in Salt Lake in the spring time. 5k, 10k, 15k each one two weeks apart up and down City Creek Canyon. I'll be out of town for the next 2 races so this one will be it foir this year. But it was a beautiful morning and I had a great time.

So today's 5k was 1.55 miles up and 1.55 miles down. My watch didn't start at the start so I only got the last 2.62 miles of the race. First mile was 7:51, second mile was 5:57, last .62 was 3:43. I was excited to see that 5:57!

I won the 55-59 age group by about 7 minutes which is no fun. I miss competing against my old friends who have either given up competition or moved on to something else (or died?). So I guess I win by attrition. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Sat, May 27, 2023 at 11:02:48 from 76.129.78.132

Nice race Mr. Murphy!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Walked 11 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Tue, May 30, 2023 at 09:56:17 from 104.129.206.203

That's a lot of walking!

From Rob Murphy on Tue, May 30, 2023 at 14:06:48 from 163.248.33.245

Yeah, just spent the day ambling around Salt Lake city.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Walked to the gym, 7 miles eliptical, 2.5 miles on the rower. Walked home.

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

AM: Beautiful 9.3 miles on the Pipeline Trail. 9:28 pace.

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

AM: 6.5 miles up Grandeur Peak. Nice to be able to hit the trails on a weekday morning when it's not nearly as crowded. Lots of very fit young women running up the mountain today that I couldn't hang with. Very few men. I think the bros mostly mountain bike these days.

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

PM: 4.5 miles on the eliptical.

Spent the day helping a colleague who is retiring move out of a classroom he has occupied for 45 years. Over that time much has gone into his classroom, little has gone out.

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

AM: Walked 5 miles. Racing another 5k tomorrow.

PM: Walked 4 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: SOJO Summerfest 5k (3.107 Miles) 00:19:49, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.110.005.11

7 AM start time for this one.

I was very excited to run under 20 minutes for the first time in a while. Splits were 6:37, 6:20, 6:20 and 32

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Sun, Jun 04, 2023 at 13:11:41 from 174.105.80.42

Way to go!

From Wesley Hunt on Sun, Jun 04, 2023 at 20:30:18 from 174.230.147.20

Nice work, Rob!

From Bret on Mon, Jun 05, 2023 at 06:23:52 from 99.1.32.252

Wow - nicely done Rob. I fear I have seen the last of the sub 20 min 5k's but you've given some inspiration with that effort.

From Rob Murphy on Mon, Jun 05, 2023 at 18:41:21 from 76.149.134.98

Wow! 3 comments on the FRB! Thanks everyone.

From Jason D on Thu, Jun 29, 2023 at 21:09:39 from 73.161.42.48

Good man. I've always enjoyed your love for racing no matter what shape you're in and racing frequently. This is a nice direction.

From Mark on Fri, Jun 30, 2023 at 09:40:09 from 24.227.64.26

Nice time and very good splits for the time! I've been eyeing sub 21:00, maybe soon. I'm thinking there's one more sub-20:00 in me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

3 miles on the eliptical, 1 mile row, weights.

PM: 5 mile walk.

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

AM: Up and down Grandeur Peak pretty fast. Mowed the lawn.

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

PM: 4.5 miles on a hotel eliptical in Fargo, ND. Weights sort of.

Today I say the world's largest cow, the world's largest buffalo (bison), and the world's largest sandhill crane.

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

PM: 5.25 miles on the motel treadimll.

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

8 miles of dirt roads in Minnesota

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

AM: 4 mile eliptical, 2 mile row, 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
9.250.000.000.009.25

AM: 8.25 miles on the treadmill, one mile row. The row left me winded.

Settling into the rhythm of summer now. We just wrapped up a 12 day trip to Minnesota and back for my father in law's memorial service. We rented a large SUV and the whole family went although Abby flew back from Minneapolis after a few days so it was just Ann, Andy and me on the way back. We have made this trip many times over the last twenty years and I think we've explored every conceivable route between Salt Lake City and Pine River Minnesota. This years trip will almost certainly be the last one.

Home for a few days before I escort a group of high school students, including Andy, to Paris and London for eight days. I'm excited as I've never been out of North America.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Mon, Jun 19, 2023 at 15:27:27 from 76.129.78.132

Hope you have a fun trip to Paris and London. I have never been to Europe yet.

From jtshad on Tue, Jun 20, 2023 at 07:59:10 from 141.221.191.225

Have a great trip with the kids to London and Paris. We enjoyed our first European trip this year, Paris was pretty cool.

From Bob on Wed, Jun 21, 2023 at 12:11:51 from 12.104.218.248

Wow, sounds like fun. Safe travels.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Noon: 8.25 miles on the treadmill after breakfast with Abby.

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

AM: 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

AM: 7 miles on the eliptical. Weights.

4 mile walk.

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

AM: 6.5 on Grandeur Peak.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.002.0010.00

AM: 10 miles on the eliptical.

I've started paying a little attention to watts when on the bike or eliptical. Mostly because I've listened to a few poscasts lately with Dr. Michael Joyner and he describes workouts he does on his Peloton where he does one minute intervals at 300-350 watts.

Today I did 10 miles on the eliptical alternating between 3/4 mile at around 150 watts and 1/4 mile at 240-250 watts. It was fairly difficult. I'm not totally sure what that means but I'm going to use it as a starting point.

 

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.

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

AM: 5 eliptical miles and weights.

Flying to France this afternoon with Andy and a bunch of teenagers. Returning LATE on July 3.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Jun 26, 2023 at 12:17:39 from 141.221.191.225

Have a safe and fun trip!

From Bret on Tue, Jun 27, 2023 at 10:15:47 from 99.1.32.252

How exciting! Enjoy the experience! Lots of great places to run as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM; Home after 8 days of treating my body like crap. Long hours confined to airplane and tour bus seats. No time to exercise.

Just did spme elipticalling, push-ups and sit-ups, and a half mile swim to work out the kinks.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Jul 05, 2023 at 22:02:30 from 99.63.224.99

How was the trip? What were highlights (and lowlights)?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Noon: Eliptical, rowing, light strengtrh training.

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

AM: Up and down Grandeur Peak early. It was more of a struggle than usual and I took a 2 hour nap 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
5.000.000.000.005.00

Noon: 4 miles on the eliptical, 1 mile row, weights. It's been about two weeks since I've lifted so I just did two sets of each exercise. Went home and fell asleep. Still more or less chronically tired. Took some iron and am going to tweak a couple things and hopefully it will improve.

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: Woke up early, had two cups of coffee and a banana and then walked Rosie. Drove up to Millcreek and did 15k on the Pipeline Trail in 1:25:23 so 9:11 pace.

Going to Red Butte tonight to see Jason Isbell. Excited about the show but it might be the last time I choose to endure the Red Butte scene.

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

AM: 5 mile walk. Listening to a book called Four Thousand Weeks: Time Management for Mortals and it confirmed that I'm already doing things right.

Slept until 6 this morning after seeing Jason Isbell last night at Red Butte Garden. Probably be the last time.

Ann and I went up to Park City to escape the heat like we used to do all the time when the kids were little. Had brunch at the Loco Lizard, went for a short hike on Rob's Trail, and browsed around Main St. for a while.

PM: Walked 4.5 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Tue, Jul 11, 2023 at 07:27:09 from 73.161.42.48

Why the last time? I am still trying to see him for the FIRST time!

From Rob Murphy on Tue, Jul 11, 2023 at 10:14:02 from 76.149.134.98

Jason Isbell plays Salt Lake a lot. Often twice a year and he used to play small bars in town with the Drive By Truckers as well. I feel like I've watched him grow up over the last twenty years. The show Saturday just seemed like it was missing something. Maybe it's just me? I certainly appreciate him and his talent but I'm tiring of the relentless sadness of all his songs

From Jason D on Tue, Jul 11, 2023 at 20:29:20 from 73.161.42.48

I hear you. I take it you have listened to the new album? Oof. Hits hard. More than sad, maybe. Kind of anxiety producing when you have kids, particularly with "Save the World," though I guess those concerns have been on my mind for a while.

From Rob Murphy on Wed, Jul 12, 2023 at 14:40:24 from 76.149.134.98

Correct! The new album is great in so many ways but that doesn't necessarily mean that I want to spend a summer evening at a beautiful outdoor venue listening to songs about school shootings.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: 5 mile walk while it's still cool. Will go to the gym later when it's 100 outside.

Noon: 5.25 mile eliptical, 1 mile row, weights. Late morning/early afternoon is the time to go to the gym.

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

AM: Up and down Grandeur Peak.

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

AM: Walked 6 miles. 100 push-ups/sit-ups

Noon: 8.25 miles eliptical, 1 mile row.

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

AM: Early morning jaunt on the Pipeline Trail. 9.3 in 1:25:49. Lots of high school cross countey runners out.

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: 5 mile walk.

Noon: 2 easy 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
6.500.000.000.006.50

AM: 6.5 miles. Grandeur Peak.

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

Noon: 8.25 mile eliptical, 1 mile row.

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 and don Grandeur Peak. Warm even at 6 am.

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

AM: Walked 5.25 miles. Listened to Andrew Huberman's podcast on growth vs. fixed mindset.

PM: 4.5 miles between treadmill and rower. 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
3.000.000.000.003.00

AM: Walked 6.6 miles - 4 with Andy.

Noon: 2 lile treadmill jog, 1 mile swim.

PM: 4 mile walk.

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

AM: 9.3 miles on the Pipeline Trail. Took a fall and am a bit scratched up. No broken bones though which is good considering I rolled down the mountain a ways.

PM: 5 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Thu, Jul 20, 2023 at 13:50:23 from 76.129.78.132

Wow! I hope you recover quickly from your scratches and bruises.

From Jason D on Fri, Jul 21, 2023 at 18:42:56 from 73.161.42.48

Ouch. Trail running is hard for that reason and you have some serious elevation drop offs out there. Road running is a bit easier in that way, but every once in a while, what I think Andy refers to as "sidewalk gremlins" get you.

From steve ash on Fri, Jul 21, 2023 at 19:07:41 from 174.23.0.234

Glad you are ok Rob. I recently took a fall myself. Poor maintenance of sidewalks I believe. Skinned knee plus pain in that joint afterwards.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM: 4.5 miles on the treadmill.

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

AM: 6.5 up and down Grandeur Peak.

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

PM: 4 miles on the treadmill plus some weight lifting at the spiffy Hampton Inn Denver Tech Center gym.

Lots of thoughts today. I quit my only social media, Twitter, out of frustration with the attention seeking clown that owns it. Never been on facebook, instagram or any other social media unless you count the FRB! Anyway, I deleted the twitter app from my phone and won't be back.

I'm here in Denver for an AP teachers class at Cherry Creek HS until Thursday. Looking back to 2014 on my blog I see that I was here then then for the same purpose. Abby and Andy were here, ages 13 and 8, and we made a fun family trip out of it. Now it's just me and Ann enjoying a fun little getaway courtesy of the Canyons School District. Going to see Oppenheimer tonight at 7:30 and a 3 hour movie at that time will be a challenge for me.

The teacher sitting next to me in class today was younger than my daughter and I had complicated thoughts about my career wrapping up even though I'm definitely not retiring anyyime soom.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jeff L on Mon, Jul 24, 2023 at 21:32:52 from 96.60.15.56

It just doesn’t seem right that you weren’t running the 10k or marathon today….

From Rob Murphy on Tue, Jul 25, 2023 at 18:18:49 from 65.125.213.106

I know. I love Salt Lake on the 24th Jeff. Still remember our run down the canyon over a decade ago!

From Bob on Fri, Jul 28, 2023 at 07:20:29 from 12.104.218.248

I left Twitter a couple years ago. It wasn't good for my mental health. I'm still on old FB, but not much. Another mental drain that I feel obligated to keep around for some reason. It's no wonder we have a mental health crisis in this country.

From Rob Murphy on Fri, Jul 28, 2023 at 10:28:08 from 168.103.85.138

I feel like the Fast Running Blog should be enough Bob :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 21 miles on the stationary bike.

Meeting my sister Jenny and her husband Darren south of Denver somewhere for dinner.

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

PM: 5 miles 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
9.500.000.000.009.50

AM: Finished up my class in Denver yesterday afternoon and decided to spend a couple nights in Boulder. Got a nice hotel up in Boulder Canyon that I highly recommend for any outdoor enthusiasts who might be in Boulder for a while ( www.a-lodge.com)

Ran from my room, up the Boulder Creek to the Chapman Trail and to the summit of Mt. Flagstaff (Flagstaff Mountain?) and back. Uphill the first half, downhill coming home. Stunningly beautiful run. 

Want to feel slow but also among your own tribe? Come to Boulder.

Swim/hot tub after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Fri, Jul 28, 2023 at 12:41:19 from 12.104.218.248

that sounds awesome

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: Walked 5.6 miles before the temperature shoots up to 102 yet again. Probably go to the gym this afternoon.

PM: 8 miles on the elipticsl, shortened weight workout as I forgot the gym closes at 2 pm on Sunday.

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

AM: 5.2 mile walk before 8 am

PM: 7.25 mile eliptical, 1 mile row.

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: 6.5 up and down Grandeur Peak. Great way to start the new month.

Pondering whether I should run the Park City Trail Series Half Marathon Saturday.

PM: Much manual labor at school, swam one mle, soaked in the hot tub. I was the only one in the hot tub not looking at my phone.

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: 9.25 mile eliptical, 1 mile row.

I was at school yesterday doing some work in my classroom and Brian Howell came to visit. Brian graduated from Alta in 2010 and was part of our 2008 state championship team in cross country.. He's finishing up his PhD at Berkely right now and in town visiting his parents. We talked for over 2 hours and are meeting for a run tomorrow 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
9.300.000.000.009.30

AM: 9.3 miles on the Pipeline Trail with Brain Howell. It could not have been more beautiful up in the canyon this morning and it's always great to catch up with my former students/runners who are doing well in life.

Ran into Jared Campbell as well and had a good conversation with him. He's an inspiring man.

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 eliptical, weights. Napped a while when I got home

Looks like the Krongs Jake, Andrea, Tanner, and their pooch will be coming over for dinner. Abby babysat for Tanner this morning and I went over there and took the little tyke for a walk around Wheeler Farm.

Finished Peter Heller's new book, The Last Ranger. It was decent.

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

AM: 14 miles wandering around the Flying Dog, Flying Dog Connector, and Jeremy Ranch Road. Lots of noisy coyotes.

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

AM: 5 mile walk around the neighborhood. Hips were stiff and achy.

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

AM: 8 miles on the eliptical. Strenuous weight training.

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

AM: 6.5 miles up and down Grandeur Peak. Possibly one of the most beautiful mornings ever and I only saw 6 people in 2.5 hours.

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

PM: 2.25 miles on the eliptical and then a 5000 meter row. push-ups/sit-ups/pull-ups/lunges and some stretching after.

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

AM: 9.3 miles on the Pipeline Trail.

This will be my last weekend of summer - heading back to school on Monday for year 28. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Fri, Aug 11, 2023 at 13:22:32 from 12.104.218.248

congrats teach, 28 yrs is quite a milestone

From Rob Murphy on Sun, Aug 13, 2023 at 09:36:33 from 76.149.134.98

Thank you Bob. Shooting for at least 31.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: 4 miles on the 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
6.500.000.000.006.50

AM: 6.5 miles up and down Grandeur Peak. Time was 2 hours and 5 minutes which sort of impressed me. I was entertaining thoughts of doing a R2R2R run again someday. I tell myself that my window for doing that sort of thing is closing as I close in on 60 but at the same time I don't want to place limits on myself becasue of a number.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, Aug 18, 2023 at 08:28:11 from 104.129.207.29

I would really like to attempt R2R2R for the first time Rob. Got lots going on this fall, but if you decide to do it in the future and the timing works for me, I would love to join you if you don't mind some company.

From Rob Murphy on Fri, Aug 18, 2023 at 13:29:00 from 163.248.33.245

OK, lets plan for a year from this October so 14 months from now.I will be 60 then!

From Tom K on Fri, Aug 18, 2023 at 17:34:46 from 50.201.134.62

Is there an age or pace requirement for this shin-dig? Or is this invite only?

From Bret on Sat, Aug 19, 2023 at 07:58:47 from 71.44.222.66

Sounds like a plan - I am in!

From Tom K on Mon, Sep 25, 2023 at 10:02:38 from 50.201.134.62

I know I'm going back to old stuff here. I've always wanted to do this run. But I didn't want to do it without someone that had done it before, that could provide advice for training, etc. This does not seem like the kind of run you just want to "wing it" at. I've never met you guys, and I'm not as good of a runner as you. But would you consider allowing me to ride your coattails on this run?

From steve ash on Tue, Sep 26, 2023 at 00:42:45 from 174.23.28.142

That sounds like a lot of fun.. Not there yet. Still a road runner though. I think getting into trail running is where it’s at. Enjoying the time out..

From jtshad on Tue, Sep 26, 2023 at 07:12:28 from 141.221.191.225

I still like the grove of road running as opposed to trails.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM: 8.25 miles of elipticalling. No rowing - machines in too high demand and was pressed for time.

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

PM: 5 miles eliptical, 1 mile row, weights.

6 mile walk.

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

PM: 7 miles on the treadmill, 1 mile row.

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 jog, 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
9.250.000.000.009.25

AM: Walked to gym, 8.25 eliptical and 1 mile row, 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
6.500.000.000.006.50

AM: 6.5 miles up and down Grandeur Peak in 1:55. Even more impressive than last week!

Going to see Oppenheimer now for the second time. I'm more looking forward to it this time because I just finished American Prometheus, the biography the film draws from mostly.

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: Seven miles running on the treadmill.

Had a good first day of school.

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

PM: 4.5 miles eliprical, weights.

Walked 8 miles.

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

No workout of any type today. I did walk 7.5 miles.

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

AM: 6.5 miles around the Alta track. It was glorious. I'll write about just how glorious it was later.

PM: 1 mile jog, 5.5 mile walk.

Got Dennis Lehane's new novel, Small Mercies, in the mail today. It's about school desegregation and bussing in Boston in the 1970s. I like all his books and I'm excited about this one.

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

PM: 1 mile swim. 6.5 mile walk.

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

AM: The Pipeline Trail plus a little extra this morning to make an even 10.

Ann is having here annual yard sale today and, as always, the low end goal is to make enough for a nice dinner out and the high end is a weekend getaway.

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 and down Grandeur Peak.

The Grandeur Peak run may be the world's perfect workout. It's about a 3.25 mile distance from Church Fork to the top of Grandeur Peak and about a 2,500 foot elevation gain which makes it about a 14.7% grade.  So power hiking up your heart rate is consistently high. Running down is very fun but take a lot of concentration because the trail is very rocky and narrow. If I'm pushing hard and don't loiter at the summit to take in the view I can make it in a bit under 3 hours but it's usually 2:15 to 2:30 which makes the out and back equivalent to a marathon training "long run".

It's the perfect anti-aging workout for both strength and endurance mixed with stunning views of the Wasatch Range. All that and just a few minutes from my house. I believe I may have my ashes scattered at the summit when I die.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Aug 28, 2023 at 06:50:52 from 99.1.32.252

Sounds awesome!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

PM: 6.25 mile eliptical, 1 mile row.

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

PM: 8.25 teadmill miles working up to 7 minute pace for about 15 minutes. Hard 1 mile row 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
4.000.000.000.004.00

PM: Easy 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
1.000.000.000.001.00

PM: 4.5 mile walk, 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
12.250.000.000.0012.25

12.25 miles on the treadmill. I did some pretty fast running up to 9 mph.

I had a dream last night where I was working at REI except this REI had a cafe like Barnes and Noble. I was walking past the cafe and a couple customers called me over and said "excuse me, but to you all put peanut butter in your espresso?" I told them that I didn't know because I didn't work in the cafe. Nonetheless, they asked me if they could try a sample of our espresso. I went to the back and got two small plastic cups and put a spoonfull of peanut butter in each one, nothing else, and brought it out to them. They each tried the sample and looked at each other and said " that's good, subtle hints of peanut butter" and said they'd take two.

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

AM: 6.5 miles up and down Grandeur Peak.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.000.009.00

AM: Treadmill fartlek. 1 mile warmup, 65 minutes broken up into 5 minute segments of 4 minutes at 7 to7.5 mph and then 1 minute at 8.5 to 9 mph.

Chilly and rainy here today. Definitely fall-like. 

It snowed at Alta and Snowbird today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Sep 06, 2023 at 10:41:09 from 104.129.207.29

Is it unusual to get snow in the first week of September in those locations?

From Rob Murphy on Wed, Sep 06, 2023 at 12:27:22 from 163.248.33.245

Yes. I want to say highly unusual.

From Jon on Thu, Sep 07, 2023 at 10:06:11 from 99.63.224.99

Did all the snow even melt from the large amount last winter?

From Rob Murphy on Thu, Sep 07, 2023 at 12:44:40 from 163.248.33.245

No. There's still quite a bit in the shady passes and higher elevations.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: Walked 7.5 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

PM: 8 miles. 15 minute warm-up at old man pace then 45 minutes at 8.1 mph.

1 mile row

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jason D on Fri, Sep 08, 2023 at 20:27:39 from 73.161.42.48

I'll bite. What's old man pace?

From Rob Murphy on Sat, Sep 09, 2023 at 09:13:03 from 173.165.135.142

About 11 min/mile.Maybe 12.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: Walked 7.5 miles

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

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

I spent about two hours at the Marine Corps recruiting office with Andy yesterday. I'm glad he asked me to go with him. He's not necessarily joining the Marine Corps - just being open to all possibilities - but I'm proud of him either way. Where did the last almost 18 years go? 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.002.000.009.25

AM: 9.25 miles on the treadmill. I was planning on going up to Millcreek to do the Pipeline Trail but I needed to get Andy down to Sandy to workout with the Marines so I hopped on the treadmill at 6:30.

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

AM: 6.5 miles up and down Grandeur Peak in 2:10.

It's getting to be the best time of the year to be in the mountains in my opinion.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Tue, Sep 12, 2023 at 06:12:11 from 99.63.224.99

Cooler weather and leaves starting to change?

From Rob Murphy on Tue, Sep 12, 2023 at 07:42:07 from 163.248.33.245

Correct. Also, diminishing rattlesnake risk.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Walked 8.5 miles. Lots of push-ups and sit-ups.

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

PM: 1.25 mile warm-up jog on the treadmill and then 8 miles in 59:30. My heart rate is 137 running at 7:30 pace after 45 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tom K on Wed, Sep 13, 2023 at 09:26:55 from 47.206.202.65

I don't know enough about heart rates to comment on that. But beating the 8 minute man for an hour on a treadmill is impressive to me. Nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: 2 mile jog around the track.

So I was thinking about how the Millennial generation and Gen Z (and to be fair, mostly young women) are probably responsible for about 50% of the plastics floating in the ocean due to their consumption of expensive coffee drinks from Starbucks dispensed to them in single use plastic cups. This thought occured to me as I watched students enter Alta High this motning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Wed, Sep 13, 2023 at 12:34:25 from 12.104.218.248

Not to mention all the pharmaceutical compounds in the waterways as well. It seems we are making a mess of things.

From Eva Splaine on Wed, Sep 13, 2023 at 16:37:26 from 76.129.78.132

I am not 100% sure, but I thought that Starbucks now makes their cups out of a compostable plastic (polylactic acid (PLA)) that is supposed to decompose into compost in a couple of months.

From Rob Murphy on Wed, Sep 13, 2023 at 16:56:35 from 76.149.134.98

I shall sleep much more contentedly tonight if that is true Eva :-)

From CookieLegs on Thu, Sep 14, 2023 at 07:27:20 from 136.38.90.148

Yes and no on composting plastics:

https://www.quora.com/Environmentalism-How-long-does-it-take-for-compostable-plastic-cups-and-forks-to-decompose

From Eva Splaine on Thu, Sep 14, 2023 at 13:24:28 from 76.129.78.132

After more research I have found that PLA plastics decompose well in an industrial compost facility, but in an ocean environment, it would take about 80+ years.

Sorry Mr. Murphy. I hope this information won't keep you up at night.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

PM: 4 mile pre-race shakeout run with a 1 mile walk-jog cool down. I did this on the roads. My first true road run in forever - pretty much just treadsmills and trails for me these days.

Splits were 8:34, 7:55, 7:27, 6:58

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

AM: 1 mile jog

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Pinedale Half Marathon (13.11 Miles) 01:34:51, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0013.110.0015.11

AM: 3rd attempt at my new favorite race. The hardish run Thursday night was a mistake - my legs never felt good but I did manage 3rd place and only 40 seconds slower than last year. I was definitely feeling every hill and the 7500 feet though!

Now off to the beer and bar-b-q.

PM: Ann and I hiked 3.5 miles to the "Sacred Rim" in the Wind River Range.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bob on Sun, Sep 17, 2023 at 08:47:09 from 72.9.118.161

Very good result on tired legs. Why are we so hard on ourselves? 🤣

From Rob Murphy on Sun, Sep 17, 2023 at 15:21:28 from 76.149.134.98

For me it's because I will go to a workout that worked well for me 10 or 15 years ago and forget that I don't recover nearly as fast now.

From jtshad on Sun, Sep 17, 2023 at 15:45:54 from 75.174.49.165

Great race, not losing a step.

From Jason D on Sun, Sep 17, 2023 at 17:07:09 from 73.161.42.48

Nice. Beer and BBQ sounds perfect after a race.

From Rob Murphy on Sun, Sep 17, 2023 at 18:22:24 from 76.149.134.98

Jeff - I've noticed that the slower you run, the more steps you actually take, so I'm gaining steps!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: Walked 4.5 miles

PM: Walked 4 miles

Drove home from Pinedale in between

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

Walked 4.5 miles.

Prepping for a colonoscopy on Tuesday. Yay me.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Tue, Sep 19, 2023 at 06:44:29 from 76.129.78.132

I have done that....it is not fun.

From Bret on Tue, Sep 19, 2023 at 07:00:21 from 104.129.207.29

Cannot be your first...it's the prep that is the unpleasant part. I had one a month or so ago. When I told the nurses that I had run early that morning before the procedure - they said - "after taking all the prep meds you went out for a run before the procedure?!!" I told them I stayed close to home (or the woods) in case of an emergency. :)

From Rob Murphy on Tue, Sep 19, 2023 at 17:08:07 from 76.149.134.98

I would have thought you'd have about 30 years to go on that Eva?

Good story Bret and not surprising. I always enjoy their reaction to my 39 heart rate. Clean bill of health today - might do one more at 70(ONLY 11 YEARS!) and then call it quits on the colonoscopies!

From Eva Splaine on Tue, Sep 19, 2023 at 18:26:31 from 76.129.78.132

I had appendicitis and before removing my appendix the doctor wanted to do a colonoscopy to make sure nothing strange was going on inside the intestine. I hope it is several more years before doing another one.

From Jon on Wed, Sep 20, 2023 at 07:03:12 from 99.63.224.99

Rob, what age did you do your first? I'm getting some pressure to get it in my 40's but see other info that it's not needed till 50's plus.

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
9.250.000.000.009.25

PM: Nice workout at the gym this afternoon following a frustratingly bad teacher professional development meeting that focused on everything that doesn't matter in education and ignored everything that does. 7.25 miles on the eliptical and a vigorous 2 mile row...

Happy with how this week went. The half marathon I ran last Saturday took a lot out of me but my recovery went well. Just focused on long walks and some light strength training. My 59th birthday is coming up in 9 days so I've been doing lots of push-ups so I can do 59 of them on that day.

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

AM: 9.3 miles on the Pipeline Trail. Probably about 34 degrees at the start but warmed up nice, beautiful fall colors up in the canyon.

PM: Walked 7 miles!

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

AM: 6.5 miles on Grandeur Peak. Perfect weekend - Pipeline on Saturday, Grandeur on Sunday.

Parent-teacher conferences the next couple days so 13 hour days at work.

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

PM: 7.25 miles on the eliptical, 2 mile row.

Ann and I went to see Son Volt a band that, amazingly, I had never seen live until last night after almost 30 years of fandom.

Lots of inactivity this week due to parent-teacher conferences.

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

PM: 6.5 miles in The Gully.

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

AM: Walked to gym and back. 7.5 on the eliptical, hard 1 mile row.

PM: I went to my first cross country meet in 5 years today and saw the Alta boys win the region championship. I almost forgot how much fun mankinds greatest sport is.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Fri, Sep 29, 2023 at 18:54:31 from 69.129.42.169

The sport misses you, Rob.

From Rob Murphy on Fri, Sep 29, 2023 at 19:37:15 from 76.149.134.98

It's been too painful for me to go but the meet was at Sugarhouse Park - walking distance from my house - and several of the kids are in my classes and they asked me to come. I'm glad I went.

From Jon on Fri, Sep 29, 2023 at 20:45:18 from 99.63.224.99

Why is it painful to go these days, if that's not too personal of a question?

From Rob Murphy on Sat, Sep 30, 2023 at 15:50:45 from 76.149.134.98

Because it reminds me of what I'm missing and I get jealous of people who do get to coach cross country. I try to avoid feelings of jealousy and envy.

From Jon on Mon, Oct 02, 2023 at 07:57:28 from 165.156.40.47

I guess I don't know how your coaching position ended. Whatever it was, sorry it went that way. I've seen enough of your runners on FRB and their comments to you over the years that I know you made a difference in many young lives.

From Rob Murphy on Mon, Oct 02, 2023 at 08:48:39 from 163.248.33.245

I was fired in 2018 for violating the school districts rules on overnight travel when I allowed 6 Alta runners to go with another school to Foot Locker in Southern California.

From Jon on Tue, Oct 03, 2023 at 08:41:38 from 165.156.40.47

That stinks. Lots of schools travel overnight- we had to for our state cross country, which was in Pueblo CO one year.

Would you ever consider coaching at a different school? Or has that ship sailed?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 miles on the Pipeline Trail. It was beautiful but I am feeling a bit achy.

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

AM: 6.5 miles up and down Grandeur Peak. Today is my 59th birthday and the 26th time I've climbed Grandeur since my last birthday.

Going to see the Talking Heads Stop Making Sense this afternoon with Ann.

...also, happy 99th birthday to President Jimmy Carter!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Mon, Oct 02, 2023 at 06:35:09 from 141.221.191.225

Happy belated birthday! Hope you had fun at the concert with Ann!

From Jon on Tue, Oct 03, 2023 at 10:07:12 from 165.156.40.47

Happy belated birthday, also. Wow- 59th! And Grandeur once every 2 weeks is impressive.

BTW, did you see how Jake Krong did at the Bear 100? 2nd overall, just minutes ahead of 3rd and 4th. I wish he still blogged here.

From Rob Murphy on Tue, Oct 03, 2023 at 19:01:51 from 76.149.134.98

Hey Jon - Yes I did see. My daughter babysat the Krong child while he was running. Jake was running really strong until after 50 miles and then had major hamstring issues. I can't believe he held off the 3rd and 4th runners for so long. The third place guy won the last Wasatch 100 and the 4th place guy ran a 2:15 marathon last year so lots of talented runners this year. I was very proud of him :-)

From Bret on Wed, Oct 04, 2023 at 07:17:39 from 104.129.207.29

Happy belated Birthday Rob!!

From Jason D on Wed, Oct 04, 2023 at 19:49:36 from 73.161.42.48

Happy belated, Rob.

From Mark on Thu, Oct 05, 2023 at 13:03:57 from 24.227.64.26

Happy Birthday Rob!

I remember seeing Stop Making Sense when it first came out, I was a senior in high school. They brought in extra sound equipment to the theater to give it a live concert effect. Pretty cool that it is back again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM: Gym treadmill workout. 9 miles including 4 X 1 mile in 7:30, 7:00, 6:45, and 6:30ish with a quarter mile jog at 4 mph (12 minute pace) interval.

After that I went home and had a glass of wine with a delicious dinner and basked in a feeling of general well-being :-).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Wed, Oct 04, 2023 at 08:46:30 from 165.156.40.47

So take this for what you want, but I just spent a long time looking through every entry of your FRB from pre-2018 until today. Read basically everything other than the short run summaries.

My summary of your blog- Lots of ruminating on:

Teaching/curriculum

Students- especially regarding suicide and some of the covid craziness

Grandeur peak, and more Grandeur peak

Running

Races

Aging

Kids leaving home

Good books

Politics

Andy's sports

SLC weather (hot, snow, rain)

Jazz and baseball

A bit about SC, FL, MN, CO

Careers and retiring

Most people don't still write much these days, but I'm glad you do, Rob. I enjoy your insights and perspectives.

From Jason D on Thu, Oct 05, 2023 at 20:53:02 from 73.161.42.48

Nice overview, Jon. I regret the periods of time in my life when I didn't blog consistently, which I think were from October 2020 to around early 2021 and then a gap in early spring/late winter of the same year. Things were challenging then for a number of reasons, but otherwise I have been at it consistently since very late 2011/early 2012. The blog has changed my life and running directly. I too appreciate when people write a lot, whatever it is about.

I do recall looking back at one of your older race reports (a R2R) a number of years ago and Rob losing a Cliff Bar or two or whatever one eats on such adventures :-)

From Vis on Fri, Oct 06, 2023 at 17:29:56 from 69.129.42.169

Rob’s blog is basically the pulse of the ideal American man. I know I don’t go too many days in a row before I drop in to see what’s new.

From Rob Murphy on Fri, Oct 06, 2023 at 19:27:52 from 76.149.134.98

This was a delight to read! I think I've left politics and aging behind Jon. As far as the aging topic goes, I don't think it's much of a revelation to point out that you get slower and maybe more achy as you get older so I would like to ask you all to slap me if I ever bring it up again.

From Jon on Sat, Oct 07, 2023 at 19:00:46 from 99.63.224.99

There's more to aging than slowing in running. There's increased wisdom and different perspectives of life.

From Rob Murphy on Sat, Oct 07, 2023 at 21:19:45 from 76.149.134.98

Hopefully!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: Easy 4 mile jog 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
6.500.000.000.006.50

PM: 6.5 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
6.250.000.000.006.25

PM: 6.25 miles around the Foothill Loop.

Andy and Abby were both working at Macey's tonight - Andy casheiring, Abby at Starbucks, so I stopped in to say hi to them on my run. Ann is in Minnesota visiting her mom so it's just me and the pooch tonight.

I'm racing a 5k tomorrow morning, the 9-11 Heroes Run in one of the Jordans (West or South - I can never keep them straight)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Travis Manion Foundation 9-11 Heroes Run (3.11 Miles) 00:20:13, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.110.008.11

Pretty good race this morning except I was hoping to break 20 minutes. I know that I still can but It needs to be after racing a few 5k's over a period of a couple months.

Splits were 6:35, 6:30, 6:35, 33

Did a fair amount of warming up and cooling down on the Jordan River Parkway.

St. George Marathon was this morning. Used to be a huge day on the Fast Running Blog and many former posters here ran very 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
6.500.000.000.006.50

PM: 6.5 miles up and down Grandeur Peak. I've done Grandeur at least once for 10 out of the last 11 weeks.

All dogs wanted to be good dogs, no matter how unpromising the seemed. You just had to help them find a way. And they were sunshine creatures. When their master opened his eyes in the morning it was their signal that the day had begun, and a day was to be greeted with joy and intnse interest. They were a good example for an old man.

from The Old Man by Thomas Perry

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

PM: Walked 5 miles and lifted in the Alta Weight room. I've pulled back on the lifting for a few weeks so 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
6.250.000.000.006.25

PM: 6.25 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
5.500.002.500.008.00

PM: 10 X 1/4 mile at 5k race pace with a 1/4 mile interval. Warm-up and cool down.

Trying to get used to running fast again. Maxed out at 9.5 mph for the last quarter.

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

PM: 4.25 miles on the eliptical, 1 mile row.

Racing again tomorrow!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Fox Trot 5k (3.11 Miles) 00:20:05, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.110.007.61

Good race today - faster than last Saturday on a slower course. Today's race was basically cross country with with only about a half mile on paved road and the rest dirt with lots of turns at Wheeler Farm. Last week was a flat out and back on the Jordan River Parkway. I loved the course today and had lots of fun so I'll probably do this one again. 

Oh and it was my first ever race during an eclipse! I started the race wearing sunglasses but tossed them to Ann at the mile point becasie it was getting pretty dark. 

Splits were 6:25, 6:31, 6:30, 39

PM: Lots of walking. Beautiful day

Life update: I still haven't used Chat GPT.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Mark on Wed, Oct 18, 2023 at 11:34:41 from 24.227.64.26

Very solid off road race. I'm with you on Chat GPT

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: 6.5 miles up and down Grandeur Peak

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

PM: 6.25 miles on the eliptical, weights.

I want to address the issue of sidewalk running. In my neighborhood, all the members of the millennial generation and gen z run exclusively on the sidewalks, never on the roads. All of the older runners, like myself, run on the roads as we always have. These sidewalk runners seem to expect me to move out into the road when I am walking my dog because they never yield.

What's up with this?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Wed, Oct 18, 2023 at 07:06:18 from 104.129.207.29

Enlighten them that the roads are softer and more forgiving to their pounding than the sidewalks!

From jtshad on Wed, Oct 18, 2023 at 07:28:54 from 141.221.191.222

Their knees and hips will inform them soon as will the abrasions from tripping over your leash.

From Rob Murphy on Wed, Oct 18, 2023 at 18:37:42 from 76.149.134.98

I should have asked if anyone else has observed this phenomenon. Or is it a Salt Lake thing?

From Blake Bennion on Wed, Oct 18, 2023 at 20:12:03 from 174.105.80.42

I've always assumed sidewalk runners are inexperienced and unaware that roads are better to run on.

Most people in my neighborhood run on the road, I did see the local hs xc kids running on the sidewalk recently and found that to be strange.

From Bob on Thu, Oct 19, 2023 at 09:43:57 from 12.104.218.248

When I started out I ran sidewalks as well, but always moved over for people, except cyclists (haha). Now I like the road because my form gets sloppy as I tire and I've tripped on uneven sidewalks in the past. Depends on the road though. Some sections are a death wish so sidewalks are the smart option.

From Jon on Thu, Oct 19, 2023 at 15:59:17 from 99.63.224.99

I see most of the youth runners around here going on the sidewalks, though that is partly because the roads are often busy with no extra room. I encourage my daughters and my runners to run on blacktop over cement, but am surprised how many just don't care. I'd much rather run on the road through random neighborhoods than the sidewalk along some busy road with endless cars and polution.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

PM: 9.3 miles on the Pipeline Trail. Mountain biker galore :-(

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

AM/PM: 11 miles of hiking around the Green River Lakes in Wyoming.

PM: Weights at the PAC

 

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

AM: 4 miles arounf Half Mooon Lake near Pinedale, Wyo

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 mostly in lane 8 of the Pinedale High School track. Walked 2 miles.

PM: Walked 7 miles.

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

PM: 4.5 miles on the eliptical, weights.

Today was a teacher work day - no students. I wasn't as productive as I could have been.

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: 9 miles on the eliptical and a 1 mile row. Pretty decent workout.

Driving home from the gym I stared at the mountains and all the fresh snow and felt giddy at living 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
5.250.000.000.005.25

AM: 2 mile jog

PM: 1.25 mile eliptical, 2 mile row, strenuous weights, hot tub.

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

AM: 9.3 miles on the Pipeline Trail. 26 degrees when I started and a fair amount of snow. A brisk, but beautiful run.

Big events in SLC  what with ESPN's Gameday in town for the Ute-Duck matchup 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
6.500.000.000.006.50

AM: 6.5 miles up and down Grandeur Peak. And guess what? It was very icy and snowy at the top and someone neglected to bring his spikes and had to do some scooting down the mountain on his butt.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, Oct 30, 2023 at 21:16:33 from 99.63.224.99

Better than uncontrolled scooting on your face.

From Rob Murphy on Wed, Nov 01, 2023 at 13:40:11 from 163.248.33.245

Those guys were such great over-achievers. My job was really easy that year. They were the fastest team in Utah history up to that point and none of them ran in college. All seven are super successful now - 4 are doctors of some type.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

If you're coming here to read about my epic run today, you will be disappointed. Just some leisurely walking.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Tue, Oct 31, 2023 at 18:14:43 from 65.154.225.130

Anything you do is epic, Rob. I happened to run across an interview with Timo on Milesplit. It was from 2008, and Alta was tearing it up. He mentioned how well Coach Murphy had the boys running. It brought a smile to my face. To be a part of this running thing in any capacity is rewarding. Thanks for your movements and musings.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM: 5 eliptical miles, weights.

The Krongs and Van de Kamps came over to our neighborhood and trick or treated with their adorable one year olds. One was a dinosaur, one was a lion. Neither of our kids (22 and 18) went this year.

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

PM: 4.25 miles on the treadmill. 1 mile row.

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

PM: 8.25 miles on the treadmill - mostly at around 8 minute pace.

I listened to R.E.M's fifth album, Document, while I was running and the time just flew by. It's impossible to explain what that band meant to me and my friends in Greenville SC in the early 1980's and when that album came out in the summer of 1987 I was in basic training at Fort Knox, Kentucky. Ordinarily, on R.E.M album release day I would have been at Manifest Discs and Tapes at the crack of dawn waiting for the store to open but the United States Army and my drill seargeants would not accomodate that. I remember one day when we were given the opportunity to miss a day of training if we volunteered to donate blood and I was lying in the chair listening to the radio that the blood tech person had on and The One I love came on. I feigned wooziness so I could listen to the whole thing. When I got to Fort Sam Houston in San Antonio for AIT, and finally got a little bit of freedom, my first purchase at the PX was a Walkman and Document on cassette. For the next couple months it was pretty much the only thing I listened to in my free time...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, Nov 03, 2023 at 08:54:41 from 104.129.207.29

Cool memories Rob. Funny how music of our past will take us back in nostalgia.

Ever wonder why at our ages - we do not have the same connection to a lot of the current popular music and artists as we did in our youth. Like I can remember the names of entire band's members and if they were associated with other groups and even list their albums in chronological order sometimes completely off of memory from 30 or 40 years ago - and recall where I was and what I was doing when I heard certain of their songs for the first time. It just does not seem to happen that way to me now.

From Tom K on Sun, Nov 05, 2023 at 11:20:22 from 47.206.202.65

I still have my Document cassette. It's almost a contest for people our age to know the most lyrics to It's the end of the world as we know it. I distinctly remember taking the SAT's, and having the beat of Lightnin' Hopkins playing in my head the whole time. To this day, I associate that song with the SAT's. I have a kid who's about to take that test, and that song has worked its way back into my playlist. Crazy that you mentioned this.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 8 miles circling Liberty Park.

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

AM: 6.5 miles on Grandeur Peak. Shorts and a long sleeve t-shirt in November! Had breakfast with Abby 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
0.000.000.000.000.00

Walked 7 miles and lifted weights in the Alta weight room while Andy was at wrestling practice.

Abby and Andy have attended Alta 8 out of the last 9 years and Andy is now a senior. It's going to be differnt next year. I have the sense of things winding down career wise. I'm sort of hoping to get the opportunity to coach a cross country team again. I've done lots of learning and reflecting since 2018 and I think I would be better at it now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Blake Bennion on Mon, Nov 06, 2023 at 19:51:27 from 174.105.80.42

Those would be some lucky kids, I hope you get the chance!

From Jon on Mon, Nov 06, 2023 at 20:11:17 from 99.63.224.99

I agree with Blake. Do it.

From Vis on Thu, Nov 09, 2023 at 21:33:35 from 69.129.42.169

What would you do differently, Rob?

From Rob Murphy on Fri, Nov 10, 2023 at 13:10:41 from 163.248.33.245

I would be more patient and less focused on "winning".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM: 6.25 miles mostly circling lane 8 of the Alta track during wrestling practice. It was colt, wet, and blustery. Just awesome!

Driving to work this morning I was thinking about the election results in several states yesterday and how much fun historians in 100 years are going to have trying to figure this era in American history out.

 

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

PM: 6.5 on the eliptical. Hot tub for the aches.

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 elipticsl, strength training including lots of bear crawls.

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 the Alta track. 

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

AM: 6.5 miles up and down Grandeur Peak. I rolled my ankle coming down and it's definitely a little messed up. Will see how it feels when I wake up tomorrow morning.

Going to see The Holdovers with Ann this afternoon.

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

AM: Ankle swollen Definitely taking the day off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Eva Splaine on Mon, Nov 13, 2023 at 13:26:17 from 77.111.246.15

Hope your ankle heals quickly.

From Rob Murphy on Mon, Nov 13, 2023 at 14:31:51 from 163.248.33.245

Eva!!!!!!

From jtshad on Tue, Nov 14, 2023 at 06:59:41 from 141.221.191.225

Sorry about your ankle, hope it gets better soon.

From Rob Murphy on Tue, Nov 14, 2023 at 07:50:41 from 163.248.33.245

Thanks Jeff. Fortunately I'm young and heal quickly!

From Brandon Reich on Thu, Nov 16, 2023 at 20:12:47 from 69.162.231.197

Rolled ankles are the worst

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM: 6.5 eliptical, 1 mile row.

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

PM: Drove to Pinedale Wyoming, 4 mile walk around town.

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

AM: 9 miles around the Taggert Lake and Bradley Lake trails in Grand Teton NP.

PM: 3 mile walk.

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

Noon: 8.25 eliptical miles, 1 mile row.

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: 1.5 mile eliptical, 5000 meter row (hard!), weights.

Pretty good workout. Slower than normal due to conversations with former students at the gym.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Vis on Tue, Nov 21, 2023 at 18:20:26 from 69.129.42.169

How are you liking the rowing machine? Any changes you’ve noticed from it?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Noon: 4 miles on the eliptical, weights, hot tub.

I feel an oncoming cold and I lifted pretty hard so I'm going to skip the usual Turkey Trot tomorrow. Hate to do it!

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Cottonwood Heights Turkey Trot (3.11 Miles) 00:22:05, Place overall: 97, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.110.005.11

 

Update: Woke up this morning feeling a little better, just a little sore from the lifting. Think I will give the Turkey Trot a try later...

That was fun! I haven't run for two weeks due to the sprained ankle which is still pretty weak/sore. Took the first mile easy in 8:01 and my ankle did not like the steep uphills and downhills at all. I wasn't able to take advantage of the downhills. The second, flatter mile was more agreeable and so I turned in a 7:14 and enjoyed passing a lot of people (this is a big race). The third mile has lots of gentle downhill which felt really good and I did a 6:36.

Finished in 22:05 and had 3.05 miles on my watch. I was surprised I won the 55-59 age group and so I took home a huge Costco pumpkin pie for my efforts.

Very happy I chose to suck it up and do it. Had good chats with several old friends, parents of former runners, and co-workers. Turkey trots are the best.

Everyone is home. Ann worked in the ICU last night so is sleeping now. We'll have dinner later than normal. Abby is home complaining (a little) about peeling potatoes. Andy is working at the grocery store untill early afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Thu, Nov 23, 2023 at 11:12:40 from 75.174.32.125

Great race, glad your ankle is improving.

Have a great day with your family, give them our love.

From Mark on Thu, Nov 23, 2023 at 14:09:56 from 47.199.162.144

Happy Thanksgiving Rob! That's a great time with the ankle and starting out at an 8:00 pace. Envious of the Costco pie

From Bret on Fri, Nov 24, 2023 at 11:33:11 from 66.108.40.32

Congrats on the age group win Rob! Sometimes the last minute decisions to race are the most enjoyable! Happy Thanksgiving to you and your family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Just a lot of walking - over 10 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

AM: Walked to and from the gym, 8.5 miles on the 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
6.000.000.000.006.00

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
9.250.000.000.009.25

PM: 8.25 miles on the eliptical, 1 mile row.

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

Lots of walking. About 9 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: 20 miles on the spin cycle and weights.

Long evening at wrestling match after that. I'm sure I'll miss it next 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
8.500.000.000.008.50

PM: 8.5 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
1.500.000.000.001.50

AM: 1.5 mile warm-up jog, weights. Probably the hardest weight workout ever and I'm very tired now.

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

AM: 9 eliptical miles, 1 mile row.

A dark day in college football.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jon on Mon, Dec 04, 2023 at 20:36:28 from 99.63.224.99

Cause Bama advanced again? Agreed.

:)

From Rob Murphy on Tue, Dec 05, 2023 at 10:41:28 from 163.248.33.245

Correct Jon. My sister went to Florida State so I feel I need to support her.

From Tom K on Tue, Dec 05, 2023 at 15:17:05 from 50.201.134.62

I went to UF and even I think this stinks. Everyone must think the selection committee is all Gators, because they eliminated UGA and FSU!

From Tom K on Tue, Dec 05, 2023 at 15:35:58 from 50.201.134.62

https://youtu.be/Yf5a0Bl6uJ0?si=R0XhvOMqWOZAFUiZ

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Walked 10 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 miles on the eliptical, weights in the Alta weight room.

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

PM: 4.5 miles around Liberty Park. This was ACTUAL RUNNING and felt great../.

Wandered back to school after to watch Andy wrestle. 

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: 7.5 eliptical miles, 1 mile row, lots of bear crawls, 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
0.000.000.000.000.00

PM: 9 miles of walking around Missoula. I'm in town to watch the Montana-Furman playoff game. My Paladins lost 35-28 in overtime.

Forgot how much I like this town...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Mon, Dec 11, 2023 at 08:09:09 from 104.129.207.23

Sorry about the loss - but sounds like it was a good game and a nice trip all the same.

From Jon on Tue, Dec 12, 2023 at 19:52:07 from 99.63.224.99

That was one of the more exciting games I've seen in a while.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Late AM:6.5 miles up and down the Clark Fork and around the ancient track some in Missoula.

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

9 mile walk.

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

PM: 5.5 mile eliptical, 1 mile row.

I've beet beset with a mysterious back ailment the past few days. Not an injury but a persistent ache in my lower back. It's finally subsiding a bit.

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

PM: 4 miles around the Alta track during wrestling practice. Long conversation after work with an old college friend who has cancer. It was good to get some fresh air after that.

Decorated the Christmas tree tonight with the whole family. It's been hard to coordinate our schedules to find a night where we were all off.

 

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

PM: 8.5 miles 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
7.500.000.000.007.50

AM: 7.5 miles around Liberty Park.

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

AM: 7.5 mile Gully Long Run plus 2100 meter row. Hot tub.

Very little snow in the Dimple Dell Gully. Good for running, bad for our water situation.

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

PM: Interesting workout. Walked laps around the school and every time I passed the weight room I went in and did something different - push-ups, dead lifts, pull-ups, sit-ups, bear crawls, leg extension, overhead press etc... This included 3 sets of 3 deadlifts with 200 lbs.

Walked a total of 9.5 miles.

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

PM: 4.5 miles on the eliptical and then 10.2 miles on the spin bike in 30 minutes.

Last day of school for a couple weeks. Andy and I will be going to Dunedin in the afternoon on Christmas day so I'll do my 45th consecutive Christmas run here 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
6.500.000.000.006.50

PM: 6.5 miles up and down Grandeur Peak. Not a lot of snow :-(

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

AM: Walked 5 miles around the neighborhood. Then 3 miles more to the library and back with Andy to check out a book. 8 mile walk total.

PM: 6.5 eliptical miles, 1 mile row.

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

No running. Stomach flu. Ugh!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Dec 23, 2023 at 06:28:15 from 75.174.49.182

Sorry about the illness. Hope you feel better before your trip to Florida.

All our love to you and your family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: Easy 4 miles.

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

AM: Walked to the gym and back. 6.5 eliptical miles. Weights. May have overdone things on the lifting.

The gym as more crowded than I thought it would be at 7:30 am on Sunday/Christmas Eve. 

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 around Sugar House Park. 18 degrees!

45th consecutive Christmas run. Andy and I are at the airport now waiting for a flight to Atlanta then Tampa.

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: Walk/jogged to my sister's house then ran 7 miles around Dunedin with my nephew-in-law (may have just invented that) Will, and then walk/jogged back to mom's.

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 easy miles around Dunedin - Victoria Drive, Marina, downtown etc...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Fri, Dec 29, 2023 at 07:23:37 from 99.1.32.252

Victoria Drive is short but scenic and an old favorite of mine. I was in Dunedin a few months ago and stayed at the Fenway Hotel - has a kitschy restaurant and lobby bar if you are looking for something different to do.

Race: Manatee River Run 5 Mile (5 Miles) 00:33:44, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

Good race today here in Florida. Fourth or fifth time I've run this race going back to 2009.

Splits were 6:50, 7:07, 6:48,  6:45, 6:25.

Looking back I see that the last time I ran this race was 2019 when I ran 33:05. So I'm slowing at a rate of 10 seconds/year. That's ok right?

10th race of 2023.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sun, Dec 31, 2023 at 15:20:01 from 99.1.32.252

Nice race Rob. You are not really slowing down all that much! I would take it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1664.5516.0052.732.001735.28
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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