Rob Murphy

Week starting Feb 12, 2012

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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: 63.00 Year: 2109.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.253.255.001.0066.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ten miles in the concrete suburban jungle of Sandy Utah with some of my distance runners.

I'm going to do some quality runs this week but also reduce my mileage a little bit. I want to focus on rest, recovery, and getting a little extra sleep.

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
7.250.000.000.007.25

AM: Easy 4.25 mile run in lane 8 of the Alta High track. Nice run.

PM: Three easy treadmill miles plus weights/plyos/strength training. Added more sets from Saturday. 

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
12.502.000.000.0014.50

Busy day...

Managed 8.25 on the treadmill at lunch working up to 5:56 pace. 

Oh yeah, If I get approached by one more goofball at the gym trying to spread the gospel of the Vibram Five Fingers I'm not going to be responsible for my actions. Three times now! Twice was the same guy but still. 

PM: 6.25 miles around Liberty Park on the squishy wood chip path. 

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
17.250.000.000.0017.25

17.25 miles circling Liberty Park many times. Averaged 7:30.

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
5.000.000.000.005.00

Five easy miles on the treadmill

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
5.251.255.001.0012.50

Got to the gym at about 7 AM and hopped on the treadmill.

Warmed up for 3.25 miles starting out at 10 minute pace and working up to about 6:15 pace.

Then I did 7 X 1 mile on the treadmill with a 1/4 mile jog recovery interval. Kept the incline at 1.5% on the intervals and 2% for the warm-up and recoveries.

Times for the miles...

6:00, 5:56, 5:52, 5:48, 5:45, 5:41, 5:15

OK, I cheated and lowered the incline to 1% on the 5:15. 

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
57.253.255.001.0066.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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