Rob Murphy

Week starting Feb 14, 2010

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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: 9.50 Month: 136.60 Year: 941.84
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.754.504.500.0061.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Just ran an easy two miles today followed by weights at the gym. I actually worked pretty hard and expect to be sore tomorrow. It's a 3 day weekend, so I plan to do a long run tomorrow.

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
17.000.000.000.0017.00

17 Miles today in 2:08:54. From home I ran to Sugarhouse Park and did two laps around the road loop. Then weaved (wove?) my way north and west through Salt Lake to Liberty Park. Did several laps around the 1.45 mile wood chip path. Felt pretty good and actually enjoyed the light 40 degree rain that fell the entire time.

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
7.000.000.000.007.00

Seven miles in 54 minutes. Plus an additional .5 around the block with Andy. Felt a weird little twinge on the outside of my left knee at the end. Probably should have done today's run on trails instead of the road or else done some cross training as I felt a little beat up from the hard 10k on Saturday and yesterday's long run. Will use some common sense tomorrow.It's only February! 

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
9.000.000.000.009.00

9 Miles in 70 minutes. That would definitely have to qualify as "easy miles", but I think the sand and hills in the Dimple Dell gully make it a bit harder. It was a great run today which is true anytime I'm off the roads and on the trails. Having the trails free of snow is a HUGE bonus in February.

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

Cross training and lifting today. Did 30 minutes on the lifecycle (10.8 miles) and 4 miles on the eliptical followed by weights. Did two sets of 10 squats with 185 lbs with the meat heads over in the free weights. Lots of push-ups, sit-ups, pull-ups.

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
2.004.504.500.0011.00

Treadmill run at gym.

1 mile warm-up in 9:30

9.4 miles in 60 minutes. I started at 9 mph and went up .1 every five minutes. Counting the cool down, I did 10 miles in 1:04:49. I cheated though. During the run I consumned 20 oz. of Cytomax which, according to the side of the bottle "reduces perceived exertion by 20%" and "lowers lactic acid level during training by 40% and "reduces oxygen consumption rate by 11%.

I'm pretty sure that if I quadrupled the dose I could run a marathon in around 2:10 :)

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
15.750.000.000.0015.75

Great run today from my house in Sugarhouse up Emmigration Canyon to the top of Little Mountain and then down past the resevoir and finishing at I-80. Total of 15.75 miles with the first 12.5 being uphill. It's basically the Deseret News Marathon course in reverse. The weather was a challenge. I actually started out in shorts as it was sunny and nice at my house. After about a half mile I came back and changed into tights. Good decision as it was snowing quite hard as I climbed Little Mountain and dropped down into East Canyon. Fierce wind chill too. Ann met me at the end so I could wrap up in a quilt in the warm car for the ride back home down Parley's Canyon.

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
52.754.504.500.0061.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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