Rob Murphy

Salt Lake Track Club Winter 15k

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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: 17.75 Month: 144.85 Year: 950.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.003.0011.330.0056.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

4 miles of walk/jogging working around parental and spiritual duties. I think I'll give myself credit for 1.5 miles of running.

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
14.000.000.000.0014.00

Happy President's Day! Started it off with Abby making me breakfast. Pancakes with real maple syrup, fruit, and turkey sausage. Heading out for a longish run now...

14 miles in 1:40 at Sugar House Park. Smme of it with Kramer, Braydon, Blake, and Cubby. Dunkin Donuts after - becomming a tradition. 

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
7.000.000.000.007.00

Not a big deal run, just getting some miles in today, but I really felt good today. Seven miles plus some fast striders.

Plus Ann made one of my favorite dinners tonight. So life is OK.

PM: Half-hour tickle fight with Andy. Good workout!

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
4.003.002.000.009.00

Today I did 5 X 1 mile on the treadmill. Started at 6:30 and worked down to 6:00. Just working in some quality miles without getting all wacko with it.

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
4.000.000.000.004.00

Four

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
8.250.000.000.008.25

Excellent springtime run in THE GULLY this afternoon. Completely snow free 8.25 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Race: Salt Lake Track Club Winter 15k (9.32 Miles) 00:56:18, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.009.330.0012.58

AM: Easy one mile jog before heading out to the Winter Series 15k. More later...

Good race today. The SLTC 15K is a flat, out and back course. I managed to keep the pace around 5:56 to 6:00 until about 6 miles when I slowed a little bit to about 6:05 for miles 7 and 8. I think I ducked back under 6 minute pace for the last mile with Kassi barreling down on me. Ran with a pretty good pack going out , including James, Steve Ashbaker, Kassi, and a bunch of high school kids. I'm not used to running in a pack and had to work to avoid clipping people's feet . I was mostly by myself on the way back as James pulled ahead and Steve dropped back a little.

I was thrilled to finish "in the money" in the Masters division for the first time in a while (behind Dennis and Sasha) and I appreciate Steve Anderson for running 46 miles in the Grand Canyon yesterday for making that possible.

One more thing. According to Runner's World, my time is an age-graded 49:32. That sounds a lot better. I might start entering all my race times in the "age graded format".

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.003.0011.330.0056.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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