Rob Murphy

SLTC Winter Series 10k

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRob Murphy's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
201020112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

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: 27.25 Month: 81.11 Year: 1508.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.000.006.221.0055.22
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

15.25 in 1:55 - New route through East Millcreek and Holladay. Nice morning, nice run, got lots of good thinking done.

Now time to get ready for the Murphy family Superbowl party. 

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
7.000.000.000.007.00

Liesurely seven on the treadmill at Steiner while Abigail Pumpkin Pie swam.

A big storm blew in while I was on the treadmill and I had a great view next to the window of the heavy, horizontal blowing snow.

Everyone should say hi to Benji Abrams over on the right under "new kids on the block". I was Benji's high school coach in South Carolina back in the 90s.

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
10.000.000.000.0010.00

Ten miles in 71 minutes around Sugarhouse. Cold and windy, but otherwise a good run. I'm just sort of going with the flow right now.

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
6.750.000.000.006.75

Had a bunch of AP students come in to watch a film today after school. I ran the Best Buy loop while they learned about the digging of the Panama Canal.

Kind of taking it easy as I want to run well Saturday in the SLTC Winter 10k.  

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
0.000.000.000.000.00

Zero.

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
5.500.000.001.006.50

6.5 on the treadmill tonight at Steiner. Hopped it on up to 5:27 pace for a quarter mile four times.

While I was running tonight a calm feeling of complete complacency decended upon me. Feeling good and excited about the race tomorrow morning. 10 am at Saltair - the perfect time of day for a Saturday race.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Race: SLTC Winter Series 10k (6.22 Miles) 00:35:32, Place overall: 8, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.006.220.009.72

What a crazy race today out at Saltair by the Great Salt Lake. I like to run this race every year as a measure of how my training is progressing compared to the previous year. Also, it's a flat out-and-back course which, unlike a lot of our hilly courses, gives you a true indicator of your fitness.

It was a great race in most ways. I ran 35:32 as compared to last years 36:26. So almost a minute faster which I have to be thrilled with. I lined up on the starting line next to Dennis Simonaitis (nice full page profile of him in the new Running Times) so I knew I was racing for second in the Masters division.

Mile 1: 5:34 - feeling pretty good, surprisingly close to race leaders.

Mile 2: 5:43 - Decided to be a little conservative as I wasn't ready to hurt this early in the race. Tucked in right behind some young guy and drafted for a bit.

Mile 3: 5:43 - Young guy started to falter which really annoyed me because I was enjoying drafting off of him in the slight headwind. Probably stayed behind him a little too long. Finally passed him around 3.4 miles.

Mile 4: 5:46 - Running alone now and slightly struggling to maintain pace. A little cranky at not having any company.

Mile 5: 5:49 - Just trying to keep it together. Could see Neal Gassman (another Master) about 20 or 30 seconds ahead. I wasn't closing the gap on him but it wasn't widening either. I've never beat Neal in a 5k or 10k and this was about the closest I've ever been.

Mile 6: 5:48 - Started closing the gap on Neal and one other guy, but not enough time left.

Last .22: 1.08 - Averaged 5:17 pace. Sort of had a kick.

Finished 8th overall. Since Dennis was there, and Neal, I didn't win the $50.00 gift card to Salt Lake Running Company that I was counting on to help me buy my next pair of shoes. So I compensated by taking about 20 coupons for a free loaf of bread at Great Harvest that they were giving away. Have to make back that entry fee some way right? Here's the bummer though. Last year I ran a minute slower and won the masters division. Two years ago I ran 5 minutes slower and won!

So now I think I should be able to run 2 minutes faster at the Salt Lake Half than I did last year. That would put me in the mid to high 1:13 range.

Good day planned. I'm not sure why, but Ann has decided to make a turkey for dinner. So we are having turkey, stuffing, and all the Thanksgiving stuff. No football though!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.000.006.221.0055.22
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com