Rob Murphy

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201020112012
15% off for Fast Running Blog members at St. George Running Center!

Location:

Salt Lake City,Ut,

Member Since:

Feb 11, 2010

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Won Dunedin vs. Gibbs dual meet in xc - 1981

Overall Winner of the Paul Bunyan Run - Pine River Minnesota Summer Fest (2005)

Once ran the last mile of a marathon in 21:52 

Second place in the masters division in the 2009 USATF Utah LDR Circuit

Won masters division in the 2009 Salt Lake Half Marathon and Deseret News Marathon

Won the masters division in all three SLTC Winter series races in 2009 and 2010.

Set a PR with a 1:15:26 at the Salt Lake Half Marathon. Finished 7th overall.

Set a marathon PR with a 2:43:27 at the Utah Valley Marathon - June 12, 2010

In 2010, I have set over 40 personal bests in the 5k (16:37), 10k (36:26), 15k (55:19), Half Marathon (1:15:26), and the marathon (2:43:27)

Won Masters division in the 2010 Deseret News 10K (34:36)

Second place overall in the 2010 Pocatello Half-Marathon (1:17:54) 

Short-Term Running Goals:

Preliminary 2012 Race Schedule:

1/21 - St. George Half Marathon

1/28 - SLTC Winter 5k

2/11 - SLTC Winter 10k

2/25 - SLTC Winter 15k

3/11 - Mountain to Fountain 15k maybe (Scottsdale AZ)

3/24 - East High Leopard Rin

4/16 - Boston Marathon

6/9 - Utah Valley Marathon or Half Marathon

7/4 - Kiwanis Midnight Run 10k (Dunedin FL)

7/24 - Deseret News 10k

9/18 - Alta Peruvian 8k 


Long-Term Running Goals:

Continue to learn more about myself through running, and find ways to improve despite advancing age. I would really like to be a nationally ranked runner once I hit 50.

Manage to fit the St. George Marathon into my schedule someday so that I can have a really fast marathon PR like everyone else I know. 

 

Personal:

I teach AP U.S. History and other courses at Alta High School. I also coach the track and cross country teams at Alta.

Married, two kids - Abby and Andy.

Miles:This week: 56.00 Month: 256.75 Year: 256.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Easy treadmill run with 4 x 1/4 mile a little faster than 5k pace.

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

Looking over my times from the past several years for the Salt Lake Track Club Winter 5k...

2005 - 18:54

2006 - 18:13

2007 - 18:27

2008 - didn't run

2009 - 18:03

2010 - 17:51

2011 - didn't run

Goal for this Saturday? Better than 17:51. 

Ran six easy miles after work. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 easy miles roaming around Sugarhouse. Good to get off the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.002.5015.25

15.25 miles on the treadmill. About halfway through I did 5 x 1/2 mile in 2:42. Thus, I strategically embedded a VO2 Max workout in the midst of a medium long run. Pretty crafty I think.

Now, from 6 to 8 PM I get to attend the Alta High School School - Community Council meeting. A day with absolutely no interaction with my family and no State of the Union Address for me - shameful for a social studies teacher.

Good run though. Shows I have my priorities in order. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles at 8 minute pace. Big day planned for tomorrow so hopefully I'll be well rested for it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles on the treadmill watching the AFC championship. Kept it at the high end of my aerobic pace (9 mph) most of the way.

Enjoying a bowl of cottage cheese with blueberries now. It sucks being responsible. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.500.000.002.5056.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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