Rob Murphy

Week starting Mar 11, 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: 6.25 Month: 95.24 Year: 1663.96
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.503.002.004.0070.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 miles very easy.

I've been looking over my blog for the last couple years and I've discovered some interesting things. I ran my marathon PR (2:43) at Utah Valley in 2010. Prior to that my PR was almost 10 minutes slower and I had only broken 3 hours four times. In retrospect I could have run that UVM several minutes faster if I had been a little more confident in my fitness. I ran my last mile in 6 minutes and felt great at the end.

That year I did a grand total of two 70 mile weeks in the four months leading up to the race. Most of my weeks were in the 50-65 range. So far this year I have run eleven seventy plus mile weeks since December leading up to Boston. 

So I shouldn't have any problem breaking 2:40 at Boston right? I am two years older 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
10.250.000.001.0011.25

Warmed up for 5.25 miles around Sugarhouse. 

Then did 8 x 200 on the HH track. First was the slowest in 34.94, the last one was the fastest in 32.61. All the others were somewhere in between. 200 meter jog interval.

4 miles easy after that.

200s in 33 are way faster than VO2 max pace, but this blog has no room for anaerobic running so I will classify them as VO2 max. 

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
5.000.000.000.005.00

My daughter Abby was home sick today - 102 fever, Ann had to work and I had a lot of conflicts in my work schedule.

Finally made it out at 9 PM for an easy five miles. Nice night, good for my psyche, but not much else.

Tomorrow should be better. 

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
9.501.002.003.0015.50

Mile repeats over lunch/student assembly that gave me a little extra time. Did these on the treadmill at the Sandy 24 Hour Fitness. 

1.5 mile warm-up

6 x 1 mile with a quarter mile interval (5:58, 5:45, 5:45, 5:39, 5:33, 5:27) 1.5%

It's always a recipe for disaster if I run the first one too fast. I think this is because I'm old and worn out, my joints are rusty, and my muscles and bones brittle. 

Cool down.

I think I might be on the verge of getting sick so I'm glad I got this in. Felt pretty good and after each quarter mile recovery I was more than ready for the next one. None of these efforts was a real strain.

PM: Six miles in 44:30 around Sugarhouse. 

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
6.000.000.000.006.00

Six easy miles 'round Liberty Park. 70 degrees - I believe the first 70 day of 2012.

Long run on the morrow. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.502.000.000.0020.50

18.5 miles on the treadmill.

I wanted to do 20 miles with 2 x 5 miles in 30 minutes. I should know better than to try and do two hard workouts in three days. After 2 miles at 6 minute pace I bailed on that workout and just did a longish run. It takes me three or four days to recover from something like the 6 x 1 mile workout I did on Wednesday.

Taking Ann to the airport now to visit her college buddy in Portland. So I'm a single parent this weekend. 

PM: 2 easy miles plus some weights. 

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

Seven miles on the treadmill.

I was just trolling through some old lets run threads. Great line...

"who would win in a fight - Jake Krong or a cheetah?" 

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
61.503.002.004.0070.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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