Salt Lake City,Ut,
Feb 11, 2010
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.
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
2 easy miles plus some serious lifting. Nice hot tub soak after.
Hoping for a nice trail run in the morning if that's possible.
I need some lifting ideas. What's your routine?
Usually something like this...
50-100 push-ups in sets of 25 or 30
50-100 sit-ups or other ab related exercise
3 sets of 8 pull-ups or chin-ups
30-50 ploy box jumps
2 x 25 calf raises with 120 lbs.
2 x 10 dead lift with 160 lbs. I use two 80 lb. dumbbells
2 x 10 one arm dumbbell presses.
2 or 3 sets of leg presses. I do one leg at a time since running is an alternating one-legged activity.
I do this as a circuit with as little down time a possible between sets and exercises.