Rob Murphy

Week starting Dec 29, 2013

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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: 16.25 Month: 126.45 Year: 1827.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
75.750.000.000.0075.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

One mile warm-up around the neighborhood then 14 miles in 1:45 with Jake, Josh, and Nate through Millcreek, Holladay, and down Wasatch Blvd. Mostly above the inversion which was a good thing.

PM: One mile warm-up. Brutal core routine. Push-ups, lunges.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 miles on the treadmill. Kept it at 9 mph most of the way and felt pretty good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

10 miles at Jeremy Ranch with Jake, Andrea, Devra, and Allie.

PM: One mile jog, weights at the gym.

PPM: Two mile walk. Andy scootered with me.

Random stuff...

I'm reading Elite Minds: Creating a Competative Advantage by Stan Beecham. It may be the book on sports psychology I've always been looking for.

My new years resolution is to work on that elusve concept of "focus". I want to try to concentrate on fewer things and become great at something.

Every time I see the new Subaru commercials - "Love: It's what makes a Subaru a Subaru", I want to hurl. 

Why isn't there a quality kids track club in the Salt Lake Valley when there are several quality swim teams? Are people than much more into swimming than they are into running?

I've never been a New Year's person. Don't have a desire to drink excessively or stay up late. I've got a long run to do in the morning.

I've reached a mental tipping point with regards to Salt Lake's bad wintertime air. I find myself getting angry when I go outside. I might ride my bike if Salt Lake would do a better job plowing the roads.

Annie Murphy Paul might be my new favorite person - of people I don't actually know.

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
12.000.000.000.0012.00

I thought I would meet Fritz, Jon Kotter, and some others on the JRP this morning but apparently I got the time or location wrong. Ran a 2 mile out and back to see if anyone else showed up. Nope. Went home.

Heading out for a longer run now.

10 miles in 1:14 around Sugar House. Followed by a hearty bowl of oarmeal.

Localeur, America's best travel web site, released their I Phone app yesterday. It's free.

Localeur is now in Austin, Houston, New York, Los Angeles, and San Francisco. 25 more cities to come in 2014.

Just corrected all four typos. Maybe a record.

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

AM: No morning run or workout today. Instead I walked to Dunkin Donuts with Andy and we each got a glazed donut and I got a cup of coffee and we talked about what it would be like to have sticks for hands instead of actual hands. So, 2.5 miles of walking, donuts, and great conversation.

Going to give my oldish bones a break from running today. Maybe some eliptickling or stair mastering at the gym later? Maybe a complete rest day as well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

16.25 miles circling and circling and circling Sugar House Park. Two hours, four minutes.

I have to reccomend a book. Elite Minds: Creating the Competative Advantage by Dr. Stan Beecham. I think it's the motivational sports psychology book I've always been looking for as a runner and a coach.

I'm going to be quoting from this book a lot in the coming days...

Every now and then, I hear someone talking about a backup plan, a "Plan B". The backup plan is what you do if the primary plan, Plan A, doesn't work out. When we create a Plan B, it's not so much of a safety net, but a noose. It's a great way to sabotage yourself. Anyone with a Plan B is not totally committed to Plan A. They are hedging their bets. People with a Plan B are planning to fail - they just don't know it yet.

Kill Plan B or it will kill you!

PM: 1.25 warm-up miles and weights. Did some squats.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Set my new Stair Master record. 520 floors in one hour. Why the stair master you ask? Because I can't run everyday without getting injured or achy.

More from Elite Minds...

Expectation dictates performance. Everyone wants to win, but only a few expect to win.

You've got to get rid of the excuses. They are not your friend and not your path to success. Excuses are the damn boogeyman, stalking you, and hiding under the bed so that you pull the covers up over your face.

The worst advice you can give someone who is trying to be sucessful is to be careful. It decreases productivity and risk taking and deters performance.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
75.750.000.000.0075.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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