Rob Murphy

Salt Lake Track Club Winter 10k

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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: 15.50 Month: 72.25 Year: 2118.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.251.009.220.0072.47
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

Met Jake and Andrea at my house at 8:30 this morning. The plan was to run up Emigration Canyon and down to I-80. We bailed on that plan at the Hogle Zoo as the wind coming down out of the canyon was ridiculous and cold. Uphill the whole way is fine, but uphill into a 30 mph wind for 15 miles is just plain silly.

So we hung a right just past the zoo and ran down Wasatch and back to my house. Andrea ran the first 10.5 miles with us and then Jake and I ran about 5 more in Sugarhouse Park. I was feeling pretty good and tried to push the uphills hard since I didn't get in much speed last week. 

Jake and I ran about 15.25 in 1:51. I did a little over a mile warm-up to give me 16.26. I really appreciate these occasional runs with guys like Jake and Fritz. I think it might give me a little edge this year. I really believe that the key to continuing to run well through your 40s is to add new elements to your training.

Had pancakes after at my house. Jake and Andrea were good sports putting up with out noisy kids and smelly pestering neurotic dog.

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
0.000.000.000.000.00

I'm going to take a rest day in order to rest restfully.

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
12.251.003.000.0016.25

Easy 4:45 am run - 7.25 miles around Sugarhouse. The Weather Channel said 25 and calm just before I left. Instead it was 25 and about 25 mph winds. Eating my Grape Nuts/banana now and watching Sponge Bob with Abby.

 

PM: Decent workout over lunch - hardish but left plenty in the tank.

2.5 mile warm-up

4 x 1 mile in 6:00, 5:56, 5:52, 5:45

1/2 mile at 8 minute pace between each

Mile cool down 


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
12.500.000.000.0012.50

I was supposed to run with the Avi8tr tonight but he bailed on me in favor of a warm run in Las Vegas. So I had to go it alone.

12.5 miles in 1:35 wandering around the neighborhood and SHP. Tried to run on grass in the park as much as possible. Cold, wet feet most of the way. 

Been thinking a lot the last couple days about factors that lead to marathon success and about it's about so much more than just being able to do this workout or that workout. Mostly it revolves around providing your nervous system with the correct stimulus at certain times in the weeks leading up to the race.

I'll try to elaborate when my thoughts are more understood by me. 

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
6.000.000.000.006.00

Six miles on the treadmill starting at 8 minute pace and working up to 6:30 pace. Mostly an easy recovery run.

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

Easy four miles around the park. Just shakin' it out.

Beautiful day. Would have liked to have done more. 10K tomorrow. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Salt Lake Track Club Winter 10k (6.22 Miles) 00:35:38, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.006.220.0017.47

Easy mile jog just to loosen up. Now off to the SLTC Winter 10k.

 

Now for the race report...

Arrived at Saltair a little late and so I had to rush around a bit at the start. Did a two mile warm-up jog along the course. There were fewer top guys this week than at the 5k two weeks ago and I thought Fritz was the only guy who would definitely beat me. Neal Gassman was running and that put a little pressure on me because I don't beat Neal in 5ks or 10ks when he's fit.

The gun went off and Fritz quickly opened up a big lead on his way to running around a 32 flat. I found myself in the strange situation of running with five or six guys. Usually I'm all alone in these races and it's like running a solo time trial. But I was really enjoying having the company. It was a little windy and there were several guys to tuck in behind. I could tell by the labored breathing of a couple of them that they wouldn't be around at the end. The problem was the pack was running a few seconds per mile slower than I wanted to be running. But I didn't feel like running by myself in no-man's land between Fritz and the pack having several guys fifteen or twenty yards behind. I knew that every mile I stayed with this group made it less likely that I would break 35, but I just couldn't make myself care that much.

Too much pressure for wimpy me. So I just stayed with the pack. By about 3.5 miles everyone had fallen back except me and one other guy who I stuck behind. We were running really consistent miles. Every mile I ran the whole race was between 5:43 and 5:46 for a 5:44 average. I ended up third overall which is my highest finish ever in this series and won the masters which makes me the RRCA Utah 10k State Masters Champion. Won a $50 gift card and a coaster.

I would have liked to have run 30 seconds faster, but the race just didn't shape up that way. I'm pleased with how the pace felt though and am optimistic that at Boston I'll be able to maintain six minute pace on the downhill, sea level course. The 15k in a couple weeks will be a better indicator.

I'll get about 75 miles for the week. Makes nine out of the last ten weeks I've been over 70. Way more consistent mileage than ever before. 

PM: Three easy miles on the treadmill plus weights/strength training. First time I've lifted in 3 or 4 weeks so I only did about 50% of the normal volume.

I've got to remember...

1. Strength training good for old guys.

2. Strength training = Few injuries, less aches and pains.

For me anyway. 

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
62.251.009.220.0072.47
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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