Rob Murphy

Week starting Mar 09, 2014

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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: 34.05 Month: 142.60 Year: 1157.49
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.503.003.000.0059.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Twenty miles in 2:26 (7:18 pace). That's my first 20 miler since last July and a pretty speedy pace for Rob Murphy. Hilly route up to Tanner Park, across Parleys, North on Wasatch (Des News Marathon in reverse), up Emmigration to the fire station, back down and around my neighborhood for a while.

I ran the first ten, before I got dropped, with Jake, Fritz, Nate, and Josh and they provided me with plenty of motivation. My last five miles were all under 7 minutes.

Beautiful day again. One of those days when you can get in some excellent golfing and skiing in the same day. How many places in the world can say that?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

One mile jog.

Might have pushed my runners a little to hard today. Nah!

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
5.250.000.000.005.25

Feeling great today after my day off yesterday. Should be able to get a great run in.

I wrote Steve Magness an email thanking him for his excellent new book, The Science of Running.

Easy 5.25 around the hood after practice. 6 X 100 striders super speedy.

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
4.003.003.000.0010.00

6 X 1 mile on the treadmill with 1/4 mile jog recovery. Started at 6:30 and worked down to 6 minutes.

Another day of pristine, crystal clear air today in the Salt Lake Valley. This is the longest stretch of inversion (smog) free air I can remember. It must have been that march for clean air back in January that did it. Sometimes a good march is all that's needed.

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
0.000.000.000.000.00

My run of inconsistency continues...

I didn't run today because I've spent every spare minute of the last few days nominating a colleague of mine, Rique Ochoa, for the Huntsman Award for Excellence in Education. The Huntsman is the most prestigious award a teacher can receive in Utah and I've decided over the last 48 hours that you should get a Huntsman for nominating someone for the Huntsman!

It comes with a pretty nice (for a teacher) cash prize.

So Rique and I team teach the AP U.S. History classes at Alta. It's a pretty innovative approach theat has led to Alta having the highest number of students both taking the AP class and passing the AP exam for many years in a row. We've been edged out by Davis High at times, but not too often.We typically have 50-70 students in a class with two teachers. 

When I decide I wanted to nominate Rique, I began the time consuming process of tracking down colleagues, former colleagues, students, and former students for help. I was stunned at the amount of responses that began pouring in from, literally, all over the world. So I've spent the last several days reading over heartfealt testimonies about the impact Rique has had on individual lives over the last 36 years. He's been teaching at Alta since 1978 when the school opened. I have to say it's been life-affirming for me. Part of being a public school teacher is having to turn on the TV or open a newspaper on almost a daily basis and read or watch how screwed up public education is in the U.S. and how America is going to Hell because our education system is so poor. 

So the process of compiling this application has been good for me. Many of the people who have responded are quite accomplished and to hear them talk so positively about Rique and their high school experience at Alta has been really uplifting for me.

Kramer gets his mission call tonight which is a big deal for LDS people. I will be listening on speaker phone when he opens it up and finds out where he's going. I'm pulling for Kenya's Rift Valley!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles in 1:16 at 7 pm around Sugar House.

Balance has been restored to the universe.

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
13.000.000.000.0013.00

1.25 on the treadmill

10.5 miles in the gully with my team.

1.25 miles on the stair master.

Hot tub.

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
53.503.003.000.0059.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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