| 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 | | 60.65 | 5.35 | 4.00 | 0.00 | 70.00 |
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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 | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
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Easy Sunday morning run around Sugarhouse. 54:49.
pm: went to the gym and did some strength training along with 1.75 on the treadmill as warm-up and cool-down. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| 11.75 miles in the gully and surrounding neighborhoods. Probably 8 miles on trails and the rest on roads. I was taking it easy and felt pretty good. I also enjoyed the cool weather. There are certain aspects of winter running that I really love. For instance, the gym I am a member of is right next to a huge network of hilly trails that run up into the canyons east of the Salt Lake Valley. I usually change into my running clothes in the locker room, run on the trails, and then sit in the whirlpool or sauna after. On really cold days it's a great way to finish up a run. |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran the Best Best Buy Loop with a bunch of my cross country kids. 7.5 miles in 58:14 (7:50). Chilly, windy, snow flurries. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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I finally managed to drag my weary bones out of bed at 4:15 this morning for a morning run. Although, while sipping my coffee, I looked out the window and noticed several inches of snow on the ground and still coming down pretty hard. A wave of wimpy overtook me and I chose to skip the roads and head to the gym...
Did a slow mile warm-up followed by eight miles in 58:15 on the treadmill. While running, I was treated to about six televisions tuned to "Fox and Friends". Such a treat! From it I learned that since Nancy Pelosi has been Speaker of the House that the national debt has increased by $ 4, 576,000,000,000,001. I had no idea she was that bad! Here I thought the deficit/debt was a result of fighting two wars along with simultaneous tax cuts, and an unwillingness of both parties to make hard choices. But nope, just Pelosi.
My weight was 144 after the run this morning. I'm wondering if I could get down to 138 or so with a little more dietary discipline? I give myself a solid B right now when it comes to diet and nutrition, but there is room for improvement. Not willing to give up beer though...
pm: two miles on the treadmill plus a mighty hard strength workout.
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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(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No possible way to run today. Last day of the term here at school and so, of course I had to spend most of the day signing transfer forms for kids who decided my AP class is too hard and need to transfer to regular U.S. History. It's amazing how many parents go along with this and even encourage it. It reminds me of my favorite HOMER SIMPSON QUOTE. BART IS SITTING ON HIS KNEE AND HE SAYS, "SON, SOMETIMES IN LIFE, WHEN SOMETHING IS HARD, IT'S JUST NOT WORTH DOING". Most parents would never dream of saying this to their kids, but they are basically communicating that exact message when they encourage their kids to bail into an easier option whenever life becomes a struggle.Also, had to answer about 20 parent emails explaining to parents why "Kaitlyn" is making her first ever B. That and grading lots of last minute stuff...
Great day for my daughter Abby. She competed in her second swim meet and did a lot better than she did a few weeks ago in her first. She swam the 50 free and the 50 back. Finished in the middle of the pack in both races.
She also got to meet former President Jimmy Carter who was here at the Kings English Bookstore signing his new book. I purchased two copies of this book back in April for the event thinking that surely between April and late October that I would be able to clear my schedule enough to get away from work a couple hours to meet a president of the United States. But no, not possible. So Ann checked Abby out of school early and took her. She got her picture taken with President Carter who shook her hand and told her she was a beautiful girl. She was very thrilled.
Ronald Reagan was the first president I ever voted for in 1984, but I'll never say anything bad about Jimmy Carter again.
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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(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.65 | 5.35 | 4.00 | 0.00 | 11.00 |
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Well that felt good. First "hard" workout in a while.
1 mile warm-up
9.35 miles in 60 minutes
.65 cool down
I haven't done anything faster than 7:30 pace really for quite a while, so I was being conservative. I was happily surprised at how relatively easy it seemed. Maybe the day off yesterday helped.. |
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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I ran 20 miles today in 2:29:48 (7:29). Up and down emmigration canyon.
I don't know why. But I do know this... when I got home from the run there was this huge bowl of little Snickers bars on the counter. I ate about seven of them. Yum.
Splits:
1. 8:19
2. 8:04
3. 7:55
4. 7:55
5. 7:45
6. 7:49
7. 7:42
8. 7:52
9. 7:57
10. 7:35
11. 7:03 - heading back down the canyon now
12. 7:07
13. 7:12
14. 7:10
15. 7:01
16. 7:00
17. 6:57
18. 7:02
19. 6:58
20. 7:22
OK, I do know why. I had 50 miles going into today and for some reason it was important for me to hit 70 for the week rather than a paltry 66 or 67. Because, as most experts will tell you, it's important to be obsessed with round numbers. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 60.65 | 5.35 | 4.00 | 0.00 | 70.00 |
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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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