Rob Murphy

SLTC Winter 5k

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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: 6.25 Month: 63.00 Year: 2109.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
190.006.0011.0014.11221.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Mostly a rest day to begin 2018. Hiked 4 miles along the BST and jogged just enough to log a mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Easy run around the block a few times. I'm so sore?!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM: 6.25 around Sugar House. So this is turning out to be a recovery week I guess.

 

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
8.750.000.000.509.25

Evening run around the wood chips at Liberty Park. I remember back when it would snow here in Utah when you couldn't really do that in the winter.

6 long striders after.

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
10.000.000.000.0010.00

AM: 100 push-ups, 100 sit-ups

PM: 10 mile run around Sugar House. 7:52 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM: I planned to run 15 miles this morning but ended up with 4.5. My early run assessment of body parts suggested this course of action.

I'll do a workout tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.502.004.000.0011.50

This workout used to be called my "Patented Treadmill Fartlek" because I invented it. I haven't done it for a few years though.

1.5 mile warm-up and then some stretching.

2 minutes at 8:30 pace, 2 minutes at 7:30 pace, 2 minutes at 6:40 pace, 4 minutes at 6:00 pace or faster. Repeat six times for 60 minutes of continuous running. Ended up with 8:83 miles and ran the last couple minutes at 5:45 pace.

Then about a mile cool down.

1.5% incline on the easier running. 1% for the faster running.

This used to be a staple of mine. I'm happy that I can still do it and that it didn't seem terribly hard.

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
4.250.000.000.004.25

Cross and strength training.

4.25 miles elipticaling, weights, core.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Very little time. Squeezed in 5 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles mostly around the Alta track. 10 times up and down the stadium steps.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 miles at 8 minute pace. Andy rode his bike with me. 

I had dinner tonight at The Roof restaurant on the 10th floor of the Joseph Smith Building in downtown SLC. Beautiful view. The food was upscale Chuck-a-Rama. In other words, it was pretty good!

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
4.000.002.002.008.00

Warm-up of 1.5 miles then some stretching

8 X 1/2 mile starting at 3:00 and working down to 2:52. Quarter mile jog recovery.

Cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 6 miles around Liberty Park. Super easy.

PM: A coupel miles walking and a 6 mile bike ride.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

Long run on the Jordan River Parkway...

Warm-up mile in 10 minutes then some stretching.

14 miles in 1:45. Slowest mile was the first one in 8 minutes and the fastest was the last one in 6:55.

Quarter mile jog and some stretching. Laid out on a picnic table with just my shorts on after. Warm and sunny for January.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Up and down Grandeur Peak with Abby.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 100 push-ups, 100 sit-ups

That's it, no running today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.003.001.0010.00

1.5 mile warm-up.

8 mile tempo in 51:45. Ran the first 4 in about 27 minutes then ramped it up for the last 4. Finished the last mile in 5:54.

Short .5 mile cool-down as I was pressed for time. Very happy with this workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: 100 push-ups, 100 abs, lots of core.

PM: Gully Longer Run in 59 minutes. Legs sore from yesterday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

No students today so I took and extended lunch and went to THE GULLY.

1. Ran the Gully Longer Run in 56:30

2. Ran 6 Gully Hill Sprints

3. Hot tubbed. Listend to three guys talking about how kids learn nothing in school nowadays but "socialism" and "eco crap". Not true. My students have no idea what socialism is.

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
4.000.002.002.508.50

Went to the gym this morning and had to wait around until my favorite treadmill opened up. I have spoken to the gym management about allowing other people on my treadmill but, so far, they are being unresponsive.

2 mile warm-up and then some streatching.

4 X 1 mile in 5:56, 5:52, 5:48, 5:39

2 X 1/4 mile in 80 seconds

Cool down

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
16.250.000.000.0016.25

Nifty long run around Sugar House today. 8:05 average. Lots of people out enjoying the snow. #GoVikings!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rested completely.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.506.50

Today, I'll be traveling out to the Olympic speedskating oval for a track workout since our track here at Alta is covered with snow...

2 mile warm-up

10 X 400. Averaged 81-83 seconds for the first 9. Ran the 10th in 75. Made me smile.

2 mile cool down

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles on the Porter Rockwell Trail with Ian. Felt achy. Not the best run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: Push-ups, sit-ups, MASSIVE CORE.

PM: 5.5 treadmill miles at 7:20 pace. 1 mile stair stepping.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

PM: Easy run but with a handful of race pace pickups sprinkled throughout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Race: SLTC Winter 5k (3.11 Miles) 00:18:24, Place overall: 20, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.003.117.61

AM: 1 mile jog around the block. Race at 10 am...

RACE: Mixed bag today. I really thought I could average under 5:50/mile and dip under 18. I'll have to figure out whether it was mental or physical. My splits were 5:45, 6:01, 6:01, :37. Overall, I give myself a B-

It was my fastest time in this race since 2014. I have this goal of trying to break 29 minutes for 8k next Saturday in a cross country race at sea level. I think I'm close to being able to do that and I'm hoping today's tune-up 5k will help.

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
12.000.000.000.0012.00

AM: Walked 2.5 miles to and from church. I love being able to walk places. If I could make one practical change to my daily grind, it would be the ability to walk or bike to and from work.

PM: Ran an easy 12 miles around the Sugarhood. Andy joined me on his bike for half of it. Sun is out, shorts and short sleeved shirt.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM: Brisk 2 mile walk around Sandy. 100 push-ups, 100 sit-ups.

PM: 4.5 mile run plus six striders around Sugar House Park in my new XC spikes.

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
4.000.000.002.506.50

1.75 mile warm-up

5 X 800 meters in 3:00 down to 2:45 for the last one.

Short cool down then hot tub. Pressed for time on extended lunch break.

Heading to Jazz vs. Warriors tonight.

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
4.500.000.000.004.50

4.5 easy miles. I fell down through no fault of my own and messed myself up pretty good.  Hit my head hard and my ribs really hurt.

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
190.006.0011.0014.11221.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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