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. 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: 11.75 Month: 64.50 Year: 1177.31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.254.009.301.0077.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Easy run around Sugarhouse with my friend Joah who is visiting this weekend from Austin, Texas

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
17.504.000.001.0022.50

22.5 mile run this morning in 2:39. I wanted to run the same length of time I hope to run at Boston with a few marathon pace miles.

Started at the dead end on the golf course road in East Canyon. Generally ran through East Canyon, up Little Mountain and down Emigration Canyon into Salt Lake but with frequent detours to make the run longer or more uphill.

I did 4 x 1/4 mile at close to max effort going up Little Mountain. Ran mile 10-12 in 12 minutes. Ran mile 14 in 5:52 and kept in under seven minute pace the rest of the way. Ran mile 22 in 6:15 without pushing it too hard. Generally felt comfortable and in control the whole way. Good mix of uphills and downhills.

So glad to have the day off to reflect on the grandeur of Chester Arthur, Benjamin Harrison, and of course, Warren G. Harding. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Super easy four miles. Lifted and did some plyos after.

Truly boring day here at work. Watching kids darken ovals with No. 2 pencils. I got a masters for this. Oh well, easy money I suppose. 

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
7.000.000.000.007.00

Just met Ann for lunch at Mimi's in Sandy. Now I'm a bloated pig which doesn't bode well for my workout this afternoon. Trying to work up the motivation to meet Jake on the track.

Had to fight some homework battles with my daughter this afternoon so I wasn't able to make it to the track until Jake was wrapping up his workout. I did manage to run 600 meters of his last 1000 with him and I'm still suffering from it.

Did some easy laps around the park with Jake and Adam after. Nice run. Legs still sore from Monday. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine miles in 68 minutes around the neighborhood. Cool, but sunny and nice.

I'm not that thrilled with how I'm feeling this week. I haven't felt any pop in my legs since monday's long run. Kind of expected it on Tuesday and Wednesday...

 

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
8.000.000.000.008.00

Well, I'm very SAD today. So much so that I wrote sad in all caps.

It turns out there's this organization called The National Civics League which awards "ALL AMERICA CITY" awards to 10 communities in the United States each year who "demonstrate innovation, inclusiveness, civic engagement, and cross sector collaboration by describing successful efforts to address pressing local challenges".

Since 1949 when they began handing out the award, cities in 49 states and Puerto Rico have won the award. The only state that hasn't? UTAH.

 I discovered this while researching for todays lesson on the Progressive Era. 

Nice run over lunch. 8 miles in the Dimple Dell Gully. About 60 miles this week and only 4 on the treadmill. So that's good I guess. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Race: SLTC Winter 15k (9.33 Miles) 00:55:00, Place overall: 5, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.009.300.0016.80

Just jogged a mile around the block. Heading out to the SLTC 15k now. 30 mph winds - and not a tailwind!

I'm trying to find something positive to say - not happy with my racing intensity today.

Ran the first 4 miles in 5:41, 5:41, 5:39, 5:39.

Hit the turnaround and into a hurricane...

Mile five in 5:48. Six in something like 6:18. Then Kevin caught me and I de-wimpified for a few minutes and ran mile 7 in 5:58 while drafting off of Kevin. Right hamstring started hurting and I ran mile eight in 6:02. Not sure what I ran after that as I lost interest in my splits. Kevin put about 30 seconds on me in the last mile.

Walter Brown ran a good race and beat me for the masters win by about a minute.

I thought of something positive - It was a good workout that I will get a lot out of if my hamstring doesn't tighten up more.

Jake ran something like 48 minutes and Fritz ran around 50 flat - both really good times in today's conditions. Pretty inspirational. 

Was going to do a 4 mile cool down with Jake, Andrea, Fritz and Kevin but I turned around early because my hammy was hurting. 

PM: Went to the New Balance store and cashed in my gift cards from thr winter series this afternoon. Since all NB shoes are numbers an I don't have tha kind of brain that easily remembers numbers I'll just say that they are pretty cool - weigh just 9 oz. and really cushy. I like cushy.

Went to the gym and ran 2.25 on the treadmill in my new New Balances and soaked in the hot tub.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.254.009.301.0077.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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