Rob Murphy

USATF XC Championships

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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: 70.70 Year: 1771.41
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.000.005.002.5039.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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
Add Comment
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
0.000.000.000.000.00

No run today. Spent the day flying to Atlanta and nursing my sore ribs.

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
4.000.000.000.004.00

4 miles around Bret's golf course here in Milton, Ga. 31 degrees! Driving down to Tallahassee now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Race: USATF XC Championships (4.97 Miles) 00:30:31, Place overall: 31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

Bret and I drove down toTallahassee from Atlanta on Friday. Stayed that night at Doug's house there and put ourselves in his capable hands for the weekend. So it was pretty worry-free as Doug chauffered us to packet pick-up, fed us, and got us to the race on Saturday.

The course was first rate and the masters race had over a hundred runners including some guys like Kevin Castille who can run 5 miles in the low 24 minute range. After the gun went off, I waas quickly reminded how cross country racing isn't like anything else, more strategic, conserving energy, making the right move at critical times. Moderately hilly loop course. My splits were 5:54, 6:09, 6:15, 6:27, 5:54. I was actually moving up one or two runners each loop and nobody passed me after the first mile. 

I really enjoyed this race and the change of pace. Tired now and a little sore. Flight back to Salt Lake at 8:10 am tomorrow so I'll be back in time ro rest and watch the Super Bowl.

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
32.000.005.002.5039.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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