Rob Murphy

Alta vs. Orem 3200

Previous WeekRecent 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 MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2010201120122013201420152016
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:

Other

Running Accomplishments:

I had some success in high school and college.

Had a fair amount of success as a Masters runner for most of my 40s. 

Short-Term Running Goals:

Have fun, not get fat, stay fit.

Long-Term Running Goals:

 Keep running in some fashion.

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

My Twitter  @murphy_rob

Miles:This week: 44.50 Month: 224.50 Year: 851.38
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles

5 x 1 minute jump rope

120 push-ups/sit-ups, ab roll-outs

2 x 25 lunges

100 burpees

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
10.750.000.000.0010.75

10.75 miles on the P-Rock :-) with my team. 7:30 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Race: Alta vs. Orem 3200 (2 Miles) 00:12:02, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.002.002.00

Spur of the moment 3200. No warm-up, decided to run 30 seconds before race.

Mile 1 - 6:10

Mile 2 - 5:52

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

6.25 on the treadmill plus, as an added bonus, 1 hard stair mile.

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
4.250.000.000.004.25

4.25 miles.

Strenuous weight lifting/strength training.

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
16.250.000.000.0016.25

Stuff that I re-read. It could also be called a reading list for middle-age men who happen to be teachers and coaches. These are books I go back and re-read when I just have a few minutes or can't find something else to read.

An Education for our Time by Josiah Bunting (my favorite book on education)

Personal Memoirs by Ulysses S. Grant (Twain edited these. Grant was racing death when he wrote them. The best presidential memoir.)

Meditations by Marcus Aurelius (Stoicism from one of the Five Good Emperors)

Be Fit or Be Dammed  by Percy Cerutty (Old school fitness wisdom from an inspiring crank)

Road to the Top by Joe Vigil ( A great coach. Equal parts philosophy and science)

Beyond the Hundredth Meridian by Wallace Stegner ( If you want to read about the west, start here)

The Essential Calvin and Hobbes by Bill Waterson (funny)

Sabbath Poems by Wendell Berry (these make me feel like I'm on vacation when I'm not)

The Rise of Theodore Roosevelt by Edmund Morris (best biography ever)

The Autobiography of Mark Twain ( He could write)

RUN TODAY: 16.25 mile trail run in 2:29. So about 9:10 pace. Hilly, lots of snow, mud, and slush.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.500.000.002.0044.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):