Rob Murphy

Week starting Jan 27, 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: 9.25 Month: 119.45 Year: 1820.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.250.002.500.0048.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I woke up this morning and discovered that our GUNKY air disappeared overnight. I can see Mt. Olympus from my front window! I went outside and spent a few minutes breathing clean air.

Also discovered that Galen Rupp is a pretty decent miler. Like the fifth fastest ever indoors. We all get bits and pieces here and there about his training and I know Salazar is reluctant to part with all the details for obvious reasons, but I sure wish he would write something more comprehensive about the training of Rupp and the Oregon Project. 

PM: Ran an easy 5.5 around the neighborhood and then went ice skating with the kids. I gave myself a half mile for the ice skating. 

More snow coming down now. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight cold, dark, and lonely miles on the mean streets of the City of Salt. 62 minutes.

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

Some good, steady treadmill miles at the gym. Our cold and snow combined with the New Year's Resolution crowd has just about made that place unbearable. Oh well.

Saw Jake and Andrea hot tubbing and gave Jake some wise counsel on dealing with minor injuries that I myself rarely follow. 

Tuna melt and creamed corn for dinner tonight. Mmmm! 

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
5.000.002.500.007.50

Sort of an easy treadmill fartlek. Ran at 8 mph with 5 X 1/4 miles at between 5:45 and 6 minute pace. Just to get used to some faster turnover ya know.

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
0.000.000.000.000.00

Day off. Hoping for a good weekend of running.

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
4.000.000.000.004.00

Four sluggish miles. Not much energy or enthusiasm tonight.

 

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
15.000.000.000.0015.00

Fifteen miles. Up Emigration Canyon to the top of Little Mountain and down through East Canyon to I-15.

I'm happy to be able to do this run again. It's one of my favorites although I reached the top of Little Mountain about 10 minutes slower than I do when I'm fit. I can't kid myself and say I'm close to where I was a couple years ago (and maybe it's not even possible at 48?), but I'm making progress. 

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
46.250.002.500.0048.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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