Rob Murphy

January 2023

Previous YearRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRob Murphy's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
20102011201220132014201520162017201820192020202120222023
15% off for Fast Running Blog members at St. George Running Center!

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: 45.00 Month: 31.50 Year: 151.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
151.750.000.000.00151.75
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
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
151.750.000.000.00151.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):