Rob Murphy

Week starting Feb 26, 2012

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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: 37.50 Month: 65.75 Year: 1350.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.005.005.000.0072.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off. Things I did...

1.Took Andy to Sugarhouse Park so he could play and ride his scooter.

2. Took Abby to Einstein Bagels to work on her math homework. Bought her a cookie when she finished.

3. Thought about running - but didn't.

4. Went to a movie alone. Saw Acts of Valor which I highly reccomend. I almost cried at the end. The movie definitely reminded me of the importance  of not simply going through the motions in any area of life.

5. Had a candlelight dinner with the whole family.

6. Watched Abby and Andy do a lip sync Bon Jovi concert. Andy had a pretty cool Bon Joviish looking wig circa 1985. My kids are really into Bon Jovi. This is funny to me because back in the 80s I was heavily into the alterntive scene. But my kids don't much like The Replacements, R.E.M., or The Pixies. I was way too cool for any commercially successful band like Bon Jovi.

7. Enjoyed a fine IPA after dinner.

8. Ate a lot of Girl Scout cookies.

9. Thought about grading some essays - but the IPA destroyed my motivation. (That's two "thought abouts". It is the thought that counts right?

10. Put together (in my head) a lecture on the character and personality of Teddy Roosevelt - I always lecture without notes because using notes = Boring!



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
15.250.000.000.0015.25

Had a nice morning run in Sandy before school. Going to try to hit 90 miles for the week, mostly slow and easy with lots of trails and hills. Average 15 a day - will be tough with PT conferences Wednesday and Thursday

PM: 8.25 mile trail run in the gully. This is an estimate as my 2 month old Garmin 405 doesn't work anymore.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Early morning seven miler on the treadmill.

PM: Another seven. Not too hard, but not too easy either. Just right.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Will be very hard to get a run in today. 15 hour day at work.

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
7.250.000.000.007.25

Squeezed in a quick run at lunch. Won't have time for any more today.

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
7.255.005.000.0017.25

Two mile warm-up on the treadmill.

10 miles in 59:15. Kept it at 10 mph for the first 7 miles. Worked up gradually to 11 mph by the end. Felt good.

One mile cool down.

The treadmill 10 miler in under 60 minutes used to be one of my go to workouts but this is the first time I've completed it this year. Every other time I've tried I have bailed in the middle and modified the workout. Today was the first day I had the focus to do it. So I'm happy with that.

Hoping to get a big weekend in mileage wise. Long run in the morning with Jeff Shadley. 

PM: 4.25 miles. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.250.000.000.0018.25

18.25 IN 2:17

Out the door at 4 am with Jeff Shadley and Company along with Rob. Excellent run. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.005.005.000.0072.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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