| 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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| Miles: | This week: | 0.00 |
Month: | 58.50 |
Year: | 468.47 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.50 | 6.00 | 11.50 | 0.00 | 41.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rested today. Went to Chipotle for dinner. They had buy one, get one free burritos! Jazz had an incredible 4th quarter comeback and overtime victory. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM workout - Got to the gym before work at 5:30. Did an easy mile on the treadmill and a mile on the elliptical. Did a hard weight workout. My legs and arms feel like jell-o now. I plan to do an easy 6-7 tonight.
PM workout - 5 miles in 37 minutes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 5.00 | 1.00 | 0.00 | 10.00 |
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10 miles in 1:07:57 (6:48 average) on the rolling 1.4 mile Sugarhouse Park road loop.
Mile splits: 8:28, 7:20, 6:50, 6:47, 6:21, 6:15, 6:12, 6:12, 5:51. 7:29
Glad to get in a quality run today as I have parent-teacher conferences the next two days at school and will be working 15 hour days. It'll be hard to get in more than a handfull of miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. Foiled by parent-teacher conferences |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 1.00 | 0.00 | 8.00 |
| Eight miles in 57:49 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy four today plus some fast strides. Race tomorrow. I should run well if the conditions are right. I'm going to aim for 5:56 pace for 15k. I've dropped a pound or two since the 10k (36:26) a couple weeks ago, so that should help. I've been reading Matt Fitzgerald's "Racing Weight" the last couple weeks and highly reccomend it for all endurance athletes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
SLTC Winter Series 15k (9.34 Miles) 00:55:19, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 9.50 | 0.00 | 13.00 |
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Good race today at the SLTC 15K. The weather was good, especially for this time of year. The only negative is that I developed a pretty bad side stitch around mile 6 that just kept getting progressively worse and forced me to back off my pace at the end. I'm not sure why it happened as the 5:50 pace I had been running felt pretty comfortable. But overall, pretty good, and I'm significantly ahead of where I was last year at this time when I ran 56:48 for the same race.
Splits: 5:44, 5:54, 5:57, 5:56, 5:55, 5:49, (36:36 at 10k) 5:57, 6:04, 6:06, then averaged 5:53 pace for the .3
Ran and easy couple miles after with Bill Cobler. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.50 | 6.00 | 11.50 | 0.00 | 41.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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