Rob Murphy

SLTC Winter 15k

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Location:

Salt Lake City,

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 with running, explore more trails, stay healthy.

Long-Term Running Goals:

Keep running and racing consistently for as long as I can. Find what is sustainable for me over the long run.

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

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to Ukraine's Armed Forces
Miles:This week: 31.75 Month: 142.00 Year: 396.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
39.754.009.320.0053.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles around Sugar House. Jump rope. 100 push-ups, 100 sit-ups.

PM: Walked 3 miles.

Ann and the kids went skiing today while I stayed home. I went to see The Revenant by myself. I thought I would really like this movie and, while it was definitely compelling, I was generally disappointed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 miles on the track. 10 stadiums. Deep breathing.

PM: 2 mile walk with Ann. Starting Philipp Meyer's novel The Son.

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
8.750.000.000.008.75

Combination of 5.75 mile run in the lower gully and track running.

6 X 100 yard striders.

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
4.000.000.000.004.00

Easy 4 on the track at practice.

Parent teacher conferences until 8pm tonight. Fun!

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
4.254.000.000.008.25

Those of you who read letstun.com probably know that Luke Puskedra's infant daughter has cancer. Luke was 4th in the Olympic Trials Marathon last week and is from Salt Lake City - a graduate of Judge Memorial High School.

There is a gofundme page for anyone who wants to help out.

PM: Treadmill fartlek included 4 x 1 mile hardish.

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
8.500.000.000.008.50

8.5 miles - Porter Rockwell Trail. Sunny, almost 60 degress.

No school today so we were able to meet at Draper Park for a run. We have a great group of runners this season.

PM: 3 mile walk.

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) 00:59:10, Place overall: 12, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.009.320.0011.32

 

Well, another SLTC Winter Series in the books. Not sure why more masters runners didn't make it out this year? Maybe running is all played out. Anyway, I'm enjoying being able to run 6:30 miles and still come away with some cash. Thanks everyone for moving on to trail running, skiing, mountain climbing, or just being too busy to race. 

One more observation. My emphasis on strength training hasn't made me faster. It has made me feel generally heathier though.

I learned today that my 35-50 mpw is not enough to be able to power through the last miles of a longer race like a 15k. I also lost interest in really pushing myself when I figured there was no way I was going to catch Sasha for first master and I couldn't see any threats behind me. So I was the second overall master and scooped up another Wasatch Running gift card. As always, I loved chatting with everyone - Riley (new course record), Bill Cobler, Sasha, and the general atmosphere out at the lake. 

PM: Went for a 2 mile walk with Andy and ended up at a Red Box to rent a kid movie for the evening. It's just us men tonight as Ann is working and Abby is babysitting. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
39.754.009.320.0053.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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