| 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 |
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| Miles: | This week: | 36.00 |
Month: | 91.25 |
Year: | 1700.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 66.25 | 0.00 | 1.50 | 3.10 | 70.85 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 21 miles this morning in City Creek Canyon - 5 miles uphill, 5 miles downhill, 5 miles uphill, 5 miles downhill, 1 mile flat. Time was 2:35:07 (7:23 pace). Feel good now, not beat up or sore. Went down to Draper after my run to watch my former runner Garrett Jones do his mission farewell thing. He's off to Denmark/Iceland/Greenland.I go to LDS Church at least once a year when my boys invite me when they talk in church prior to leaving on their mission. I had this observation that us non-Mormons are probably more impressed with the whole two year mission thing at age 19 than Mormons are. I try to imagine me doing something like that when I was 19 and I laugh. But today I heard a bunch of very small boys singing songs about going on a mission for their church someday and it occured to me that the LDS Church starts getting these guys mentally ready for this at a very young age. Really appreciated the food after at Garrett's house as I was pretty famished after the run this morning. |
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| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 on the treadmill in about 45 minutes and, as an added bonus.... 125 floors on the stairmaster. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ten miles in the gully - sand, wood chip, trails, hills. Just under 80 minutes. Exciting evening planned for we Murphy's (Ann and I). Going to Energy Solutions Arena to see Bon Jovi! We rock. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Thirteen miles along the "extreme gully" route that I invented last year in 1:38. Starts at Alta and goes up to 13th East and then to Dimple Dell Rd up to the top of the gully and back down. Very hilly run, half road, half trail.
Ran with Garrett Jones and had a lot of good conversation. We hope to squeeze in a couple more runs before he heads off to Denmark.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 1.50 | 0.00 | 5.75 |
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5.75 miles on the treadmill - generally around 8 minute pace but with six quarters thrown in at around 5:30 pace just to get the legs turning over at close to race pace. Felt pretty good. I'm kind of annoyed at the heavy snowfall we're experiencing right now. I was hoping for nice conditions for the Leopard Run 5k tomorrow morning. I really need to work on my confidence. My racing has gone fairly well this year with the exception of Albuquerque when I had pneumonia. Yet I'm feeling a general lack of confidence before every race. I'm feeling pretty good right now, but all I can focus on is how Steve Anderson, Steve Ashbaker and Walter Brown (young punks in their early 40s) are going to hand me my lunch tomorrow. Need to get that Eye of the Tiger thing working for me.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Race: |
Running of the Leopards 5k (3.1 Miles) 00:16:39, Place overall: 23, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 3.10 | 14.85 |
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Fair race today. 16:39 is one second slower than last years time for this race. Bummer. Splits were 5:11, 5:24, 5:28.
I tried to hang with Steve Ashbaker. He was easy to spot with a red cap. For most of the way he was running ten to fifteen seconds in front of me and I thought I might be able to close at the end. I just didn't feel any life in my legs the last mile.
I got beat by all the top masters. Steve Andereson ran 15:22 finishing only about ten seconds behind Dennis Simonaitis. He's really looking good and I think is about to emerge as a nationally ranked master.
Went out to breakfast after at the IHOP with Steve Anderson and his two girls. Abby and Andy love playing with the Anderson girls at races.Steve paid with the $50.00 he won at the race. Sweet!
pm run: 9.25 miles around the Highland High track in 1:05 (7:03 pace). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(12) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 66.25 | 0.00 | 1.50 | 3.10 | 70.85 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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