Rob Murphy

Week starting Apr 03, 2011

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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: 11.50 Month: 121.75 Year: 375.97
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
82.505.002.000.0089.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

21 miles in 2:30 on the treadmill.

Yes, the treadmill!. Several inches of wet, slushy snow last night and it's continuing to fall.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five miles at 8 minute pace.

Did a pretty hard weight workout after. Hard enough so that I know I will be really sore tomorrow.

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
14.250.000.000.0014.25

Finally got my butt out the door for a morning run! 6.25 at 8 minute pace around Sugarhouse. Nice run.

 

pm run: Over lunch I went to the gym and plowed through 8 more miles on the treadmill in 60 minutes. A little sore from the weights yesterday, but not too bad.

 

Can't decide what to do tomorrow. Either a 16 mile run from I-80 through East Canyon, down Emigration to my house or a hard treadmill tempo run.

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
6.005.002.000.0013.00

Thirteen miles on the treadmill in 1:26. Ran this on a 1.5 incline. Best quality workout in a while.

2 mile warm-up in 15 minutes

6 miles in 35:50

2 miles in about 15 minutes

1 mile in 5:33

2 mile cool-down.

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
2.000.000.000.002.00

Over my extended lunch "hour".

2 easy miles.

Some pretty heavy lifting and core exercises. Will be sore tomorrow. 

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
12.000.000.000.0012.00

am run: 6.5 mile Best Buy Loop in Sandy. Cold, snowy, slushy roads but a great run nonetheless. I did this during first period at school (I don't have a first period class). I would have run early this morning, but I had to watch the last half hour of "The Bird Man of Alcatraz" with Abby. Have I mentioned her Alcatraz obsession? She recently read a book about it called Al Capone Irons My shirts and now she's crazy about Alcatraz. We are going to San Francisco over spring break just so we can take her there.

20 minutes now to get changed and look presentable before my first class comes in. 

pm run: Easy 5.5 miles around the neighborhood.

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
22.250.000.000.0022.25

22 and a quarter in 2:42 (7:18) - surely one of the most miserable runs of my life and one that may defy my narrative powers to describe. But I will try after I take an hour long (or however long it takes to drain the hot water heater) shower.

After thirty plus years in this sport, you'd think I'd know how to dress for it. I didn't get on my way until after 1 PM. With long runs I usually like to get them out of the way early, but Ann worked a 13 hour shift last night and had to sleep. So I had to wait until she woke up. It was snowing hard all day, but let up some just before I started. I was wearing tights plus 3 layers including my wind jacket with hat and gloves. After about 2 miles I was too hot so I ditched a shirt behind the Blue Plate Diner.

The plan was to go out and back up Emmigration Canyon. Usually I struggle to maintain a pace just under 8 minutes going up, but today I was cranking out 7:20 miles going up. I was mentally patting myself on the back for my supreme fitness when I turned around to head back down at 10.5 miles. Then the 20 (maybe 30?) mph headwind hit me. I struggled to maintain the same pace going downhill! Also, I was quite sweaty under my jacket and was freezing cold with what must have been a 10 degree wind chill. Even better was the stinging pellet-snow in my face. I really wished I was wearing my ski goggles. Then my gloves, which are not water proof, got soaking wet along with my socks and I began to fear frost bite. Many of you will know that Emmigration Canyon was the route the Donner Party took into the Salt Lake Valley in 1846. I began to fear that I might become stranded up there and have to resort to cannibalism. But, since I was running alone, I would have no one to eat! My mood was quite low as I contemplated an hour plus of running into this hellish headwind.

I finally made it into Ruth's Diner about 15 miles into the run. I went into their bathroom and dried my gloves in the hand dryers and warmed my hands at least. By then the snow was coming down so hard that I could barely see the road out in front of the diner. The hostess asked me if I wanted some hot chocolate or a cup of coffee which really sounded good. But I didn't want to get too comfortable so I politely declined. Once back on the road (this is the high traffic portion of the canyon), I began to be splashed by every passing car. There was a lot of standing water in the road and I really enjoyed the slushy shower from every car going by. Such a treat! I was really regretting casting aside that shirt early into the run and was shivering while I ran - something that doesn't happen too often.

Made it into Salt Lake and circled the block a couple times to add some mileage.

Spring in Utah!

This run had the highest suck factor of any run ever. I was really wishing Steve Anderson was with me as we have done this run together a couple times and it would have been nice to have someone to share the misery with.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
82.505.002.000.0089.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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