Rob Murphy

April 26, 2024

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

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:	12.50	Month:	92.75	Year:	502.72

Wed, Jan 19, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	5.25	0.75	11.00

Sorta Hard Treadmill Workout...

1 mile warm-up

2 miles at 10 mph (11:58)

half mile in 4 minutes

1.5 miles at 10.2 mph

half mile in 4 minutes

1 mile at 10.4 mph (5:45)

half mile in 4 minutes

3/4 mile at 10.6 mph

half mile in 4 minutes

1/2 mile at 10.8 mph

1/4 mile in 2 minutes

1/4 mile at 11.2 mph

Cool down jog.

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

Comments

From Rob Murphy on Wed, Jan 19, 2011 at 23:37:30 from 24.10.248.6

Wow Rob! That's really impressive. I want to be more like you.

From allie on Thu, Jan 20, 2011 at 00:42:22 from 174.23.123.195

i agree with rob. very impressive!

From Wesley Hunt on Thu, Jan 20, 2011 at 00:52:09 from 99.25.245.254

Sorta Hard? I guess, but what's up with the half-mile/4 minute breaks between intervals? Why don't you have a sandwich and get in some light reading while your at it?

From Rob Murphy on Thu, Jan 20, 2011 at 08:34:51 from 24.10.248.6

I'm old Wesley. And kind of wimpy.

From Wesley Hunt on Thu, Jan 20, 2011 at 13:10:15 from 198.8.4.25

Nothing could be futher from the truth...I jest. Impressive paces.

From Jon on Thu, Jan 20, 2011 at 21:16:51 from 74.177.82.79

Did you just comment first on your own blog? And not only that, but you were complimenting yourself?

From Rob Murphy on Thu, Jan 20, 2011 at 21:45:34 from 24.10.248.6

Yes Jon, I got very sad because no one had commented on my workouts all week. So I decided to do it myself.

I need that kind of affirmation.

From Bret on Fri, Jan 21, 2011 at 15:12:24 from 64.128.133.66

Interesting workout Rob - your workbouts got progressively faster, but likewise shorter with what would appear to be full recoveries. Sounds like it would kick my butt, though I am just trying to figure out what your purpose was with the training. It doesnn't seem to fit into a category of tempo, cruise, threshold or VO2 max type of workout based upon the speeds and length of recovery.

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