Rob Murphy

Week starting Jan 04, 2015

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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
48.000.000.000.0048.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five easy miles plus some push-ups, sit-ups, and other core stuff.

I felt a little twinge in my left achilles at the end of yesterdays run and it reared its' ugly head again today a couple miles in so I took it really easy. I think it'll be ok as long as I don't be stupid.

Back to work tomorrow and the regular routine. 

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
6.250.000.000.006.25

6.25 miles on the treadmill. Still some achilles wierdness. Sat in the hot tub and focused the jet on it after.

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
0.000.000.000.000.00

No running today.

Lifted weights with my team after school and then walked a couple miles with Ann when I got home.

Fish tacos tonight. Our neighbor went to Lake Powell over the weekend and brought us back a pile of fish. So it's Taco Tuesday!

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
9.500.000.000.009.50

9.5 hard treadmill miles.

Heading out with Andy to watch the #9 Runnin' Utes square off against the Colorado Buffaloes tonight. Fun.

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
8.250.000.000.008.25

One mile easy on the treadmill to warm up while I waited...

Then did the Gully Longer Run (7.25 miles) for the first time in a while with my team. It was slushy, snowy, and muddy.... much more than I thought it would be after several warm days in a row. Did manage to average close to 8 minutes/mile despite the snow. The good news is that, at the uper end of the gully, we were temporarily above the worst air polution in America. 

Told my kids while we were running that I probably am not moving and will be back next year. Turns out it sucks everywhere for teachers, not just in Utah, what with the teaching profession and public schools a huge battleground between liberals and conservtives. So I'd be a political football most everywhere I went. They seemed happy or faked it well.

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
2.000.000.000.002.00

Two easy miles plus weights. Lots of weights and plyos. I'll be a little sore tomorrow.

Friday!

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
17.000.000.000.0017.00

17 miles in 2:09. Not bad these days.

Ann dropped me off at the golf course clubhouse up in East Canyon and I ran up Little Mountain and down Emigration Canyon and back to my house with a couple laps around the block.

I was sore from yesterday so it took me a while to work into this.

Many bikes in the canyon - a rarity for January but becomming more common lately.

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
48.000.000.000.0048.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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