Rob Murphy

Week starting Feb 24, 2013

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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: 9.30 Month: 108.30 Year: 572.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.750.000.000.0058.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Sunday afternoon cardio festival.

1.25 miles on the treadmill  just warming up.

300 floors on the stair master in 39:27. Apparently this is 6.25 miles. This was pretty hard - Based on my breathing about like a tempo run.

1 mile cool down on the treadmill.

Watched the Daytona 500 while I was working out. Part of me was pulling for Danica Patrick but part of me was also glad she dropped from 3rd place to 8th place on the last lap. Because if men can't win the Daytona 500 what's left for us? I mean women are already earning about 60% of the college degrees in the U.S. and will clearly be ruling the world in a generation or so so it's nice if they can leave us NASCAR for a little while longer.

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
12.500.000.000.0012.50

Cold, 7.25 miles around Sugarhouse at 5 am. Nice. Maybe a full moon?

It's hard for me to get out that early but it gets easier once I get on a roll.  

PM: 5.25 miles on the treadmill (started out at my usual 10 minute pace and worked down to 6:30 pace at the end) plus some light core work and strength training.  

One thing that has become non-negotiable is that I have to begin every run with about 1.25 miles at 10 minute pace before my body really wants to run. It takes a little patience but it's worth it.

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
9.250.000.000.009.25

I had a busy day and I slept through the snooze alarm this morning so I wasn't able to get out for a run until 5:45 this afternoon - maybe my least favorite time to run because it's the time I'd rather be relaxing with the family. Also I'm often tired and sluggish feeling in the late afternoon. It turned out to be a good run though. 9.25 miles in 1:09 around Sugarhouse and its environs.

I signed Andy up for this book club for first and second graders at The King's English bookshop here in Salt Lake. There are only two other kids in the group, both second grade girls. This month's book was Attack of the Shark-Headed Zombie. They met today to discuss the finer points of the book and while Andy was impressed with the reading ability of the two girls in the group, he blew them away with his observations about the shark-headed zombie and zombies in general.

Next month is a book about the Titanic. This will give him a chance to renew his Titanic obsession from last year. 

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
10.250.000.000.0010.25

10.25 miles on the treadmill. I was feeling pretty good and began to push it up to close to six minute pace. But then I backed it back down to a little slower than seven minute pace - reminding myself that I'm still mostly in weight loss and general aerobic conditioning mode. 

Nice to feel good consistently though and to have to hold myself back. 

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
0.000.000.000.000.00

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
11.250.000.000.0011.25

Nice, easy morning run. 11.25 miles mostly around Sugarhouse Park. 

Every once in a while I have an "only in Utah moment" that surprises me even after eleven years here. Today I went to this donut shop on 114th South on my way to work because I promised a class donuts because of something good they did. Anyway, this so-called donut shop did not sell coffee. Has anyone heard of a donut shop without coffee?

Fortunately there is a Beans n Brews right next door.

I still love it here though. 

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
7.000.000.000.007.00

Seven miles around the Sugarhood.

Included 20 X The Highland High stadium steps and 6 X 100 meter striders.

100 push-ups, 100 sit-ups 

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
58.750.000.000.0058.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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