Rob Murphy

March 28, 2024

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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

Click to donate
to Ukraine's Armed Forces
Miles:This week: 11.50 Month: 121.75 Year: 375.97
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.004.001.2511.25

This was the workout I've been waiting for for about two months. In the weeks leading up to Austin, I did some pretty decent workouts, but I never really felt that special "it" that you get when you know you are primed and ready. All of my threshold workouts were a real struggle. Today was different - I ran hard, but always felt I could go harder. Even when I pushed the pace up to 5:18 or faster.

9.6 miles in 60 minutes - treadmill fartlek

6 x 10 minute increments (2 minutes at 7 mph, 2 at 9 mph, 2 at 10 mph, 4 at 10.5 mph)

Kept the speed the same (7, 9, 10) for the first six minutes on all of them, but gradually upped the pace on the last four minutes each time so I was at 10.9 mph on #5 and averaged 11.3 mph for the last four minutes of the run. Felt great!

11.25 total with warm-up and cool-down,

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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