Rob Murphy

June 18, 2019

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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. 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, not get fat, stay fit.

Long-Term Running Goals:

 Keep running in some fashion.

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

Miles:This week: 12.25 Month: 64.25 Year: 707.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

I'm 46 years old today. Officially in my "late 40s". Nice to have the day off from work.

I ran seven in 54 minutes early this morning. After that, I walked with Abby to school and jogged the half mile back home. Ann and I dropped Andy off at preschool and then went to Alta High for 9:30 am cross country practice. Just had the kids do a couple easy miles then some ATP regeneration speedwork. Then Ann and I went to breakfast at Mimi's on State Street by the Southtown Mall. Sort of a breakfast date with the schools doing the babysitting.

PM circuit/strength training workout:

1 mile warm-up on treadmill

1 x 30 push-ups, 1 x 25 incline sit-ups, 1 x 8 pull-ups, 1 x 10 back extensions with 45 lb. plate, 1 x 15 dips, 1 x 25 hanging leg lifts, 1 x 8 chin-ups, 2 x 12 plyo box jumps onto a 30 inch box, 1 x 10 back extensions with 45 lb plate, 1 x 30 push-ups, 1 x 30 v-crunches, 1 x 8 pull-ups, 1 x 12 single leg box jumps (each leg) on 14 inch box, 1 x 10 back extensions with 45 lb. plate, 1 x 25 calf raises with 110 lbs., 1 x 30 crunches, 1 x 10 dips, 1 x 20 calf raises with 110 lbs., 1 x 30 push-ups, 1 x 15 one-arm dumbell cleans with 30 lbs., 1 x 25 incline sit-ups, 1 x 12 deadlift with 125 lbs., 1 x 25 push-ups, 1 x 15 back squats with 145 lbs.

1 mile cool-down on treadmill

This is pretty much the strength training workout I have done, with some variations, for the past year and a half. I think it's one of the reasons for the improvement in my half-marathon and marathon times the past couple years. I think it builds a lot of strength and muscular endurance without adding bulk and weight which could be detrimental to my running. In fact, my weight is down from 5 to 7 pounds since starting this workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Fri, Oct 01, 2010 at 14:25:19 from 174.19.51.35

happy birthday! october is a good month.

From dugco on Fri, Oct 01, 2010 at 14:33:15 from 199.44.94.181

Happy Birthday, Rob. So, Utah schools give teachers their birthday off eh - thats so cool! Or maybe its an LDS thing, or one of those teacher planning day deals?

Any way you shake it, enjoy your day old man.

btw - those of us in your boat like to call 45-47 the "mid 40s"

Carry on

From Rob Murphy on Fri, Oct 01, 2010 at 15:21:27 from 24.10.248.6

Thanks Doug and Allie.

Doug - It's called a "parent-teacher comp day". In return for working 13 or 14 hour days on Tuesday and Wednesday for parent-teacher conferences, we get Friday off. Not a bad deal.

From Bret on Fri, Oct 01, 2010 at 15:24:06 from 64.128.133.66

Happy Birthday Rob - thanks for the chat yesterday, was very helpful.

Was that Mimi's cafe you went to? Food is pretty good there isn't it?

From steve ash on Sat, Oct 02, 2010 at 11:58:05 from 64.134.236.135

Happy B-day! Drink beer, watch movies and enjoy:)

From jtshad on Sat, Oct 02, 2010 at 17:00:06 from 208.117.127.110

Happy birthday! I echo Steve's sentiments!

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