Rob Murphy

SLTC 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.

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: 0.00 Month: 149.08 Year: 370.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.800.009.320.0058.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

I went up Millcreek Canyon around 10:30 AM to run the Pipeline Trail. Tried to do this yesterday when it was nice and sunny but their was no parking at any of the trailheads. Combine Sunday in Utah with an oncoming storm and today I had blisfully empty trails.

9.3 miles in 1:18:16 for an 8:25 average. Trails were pretty muddy in the upper portion.

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
9.250.000.000.009.25

9.25 treadmill miles fairly hard. Early afternoon breakfast at the Blue Plate after.

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
2.500.000.000.002.50

AM: More snow shoveling.

PM: 2.5 miles with Andy in 24:50. 

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
12.250.000.000.0012.25

PM: 11.25 miles on the treadmill at 7:20 pace followed by 1 mile on the new Double-Helix-Quad-Masher.

 

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
6.250.000.000.006.25

PM: 6.25 easy miles. A cure for a frustrating family evening of teenage angst and 6th grade math project. Honestly, I give myself a good, solid C- grade as a parent.

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
4.250.000.000.004.25

PM: Short treadmill run with a couple race paced 400s thrown in.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: SLTC Winter 15k (9.32 Miles) 00:58:44, Place overall: 13, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.009.320.0014.32

Today I wrapped up a winter race season of 4 races in 5 weeks with the Salt Lake Track Clubs Winter 15k.

After an easy couple mile warm-up with Justin Park I started conservatively in a pack that included Dennis Simonaitis. So often in these races I find myself running alone in my own personal no-man's land so I was glad to have company. There was a headwind going out so it was nice to be able to tuck in behind some other runners. Wasn't worried too much about pacing - just wanted to be in a good position at the turnaround (4.65 miles) without being in too much pain. There was some pretty intense competition for the Grand Masters title between me, Dennis, and Bill Cobler. As usual, Bill took it out fast but Dennis and I were within 30 seconds at the halfway point. We both picked it up going into the 5th and 6th miles and passed Bill. Then Dennis put in a pretty good surge and gapped me by about 10 seconds. I thought I might be able to catch him the last .3 but ended up in 13th place 6 seconds behind Dennis. Thus, my grand total of career wins against Dennis remains stalled at ONE.

Turns out they do series scoring now for the 5k, 10k, and 15k and I ended up edging Bill out for the Grand Masters championship for which I received a nice award and a nifty Brooks LSD wind jacket/shell. That was cool.

3 mile cool down jog with Dennis after. Nice to chat with him and pick his brain.

Consistent splits of 6:16, 6:13, 6:21, 6:23, 6:16, 6:12, 6:19, 6:20, 6:19, 2:06

This was my 100th race since joining the FRB in 2010.

 

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
48.800.009.320.0058.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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