Rob Murphy

SLTC Winter Series 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.

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 U.S. History and other courses at Alta High School. I also coach the track and cross country teams at Alta.

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

Miles:This week: 7.00 Month: 156.08 Year: 377.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.002.506.204.0052.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 149.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

4 miles in the AM on treadmill and strength training at gym. 11 miles in the early afternoon circling around the wood chip path at Liberty Park. Had planned to do one 15 miler in the AM, but bailed as I felt like crap. Then felt guilty and had to cram in some more miles. Felt much better on the second run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest Day. Recovery from Super Bowl. The monday after the Super Bowl should be a federal holiday.

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

Eight miles in the gully with two of my boys - Garrett Jones and Ryan Fuller. The gully is mostly sand and wood chip with a huge hill at mile 4.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.500.004.009.50

This was my 60 minute treadmill workout that I try to do once a week. I do 2 minutes at 7 mph, 2 at 8 mph, 2 at 9 mph, and 4 at 10 mph I do this for 60 minutes increasing the speed .1 every 10 minutes so that the last 10 minutes are at 7.5, 8.5, 9.5, 10.5.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 149.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy seven today at Sugarhouse Park in advance of the all important SLTC 10K on Saturday. Seriously, those people put on great races - great shirts, hot coffee after and tons of Great Harvest bread. 

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 in 32 minutes. Did a few fast strides over the last mile. Felt a littly more achy and sluggish than I would like the day before a race. Sleep and the 10 am start time tomorrow should help.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: SLTC Winter Series 10k (6.2 Miles) 00:36:26, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.200.009.20

The conditions this year were better than last year - windy/cold rain instead of a full on blizzard. This is a flat out and back course along the south shore of the Great Salt Lake. I really enjoyed the first 5k with the 20 mph wind at my back. Ran splits of 5:46, 5:47, and 5:43.I felt like I was running pretty conservatively. I hit the 5k turn around in 17:54. On the last 5k I did my best Eric Norpoth imitation (obscure reference to the "blood sucking leech" who would draft off of Prefontaine and then blow by him in the end) and tucked in behind a couple guys. Ran 5:59, 5:58, and 5:58 coming back. Can't say I had much of a kick as I averaged 5:51 for the .2. I won the Masters division and was really happy with my 36:26 - my fastest 10k in many years not counting the downhill Deseret News 10k.

3 miles on the eliptical in the afternoon

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
40.002.506.204.0052.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 149.00Calories: 0.00
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