Rob Murphy

Week starting Apr 04, 2010

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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: 6.50 Month: 86.25 Year: 340.47
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.500.004.502.0066.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles in 46 minutes in Grand Junction, Colorado.

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
12.750.004.500.0017.25

I had a good, but tough run this morning. I mostly accomplished what I wanted to, but struggled more than I wanted to. I ran a total of 9.75 miles. The run included...

1 x 1 mile in 5:52

1 x 1 mile in 5:48

1 x 3/4 mile in 4:14

1 x 1/2 mile in 2:45

5 x 1/4 mile in 82 seconds each

PM Run: 7.5 miles at Sugarhouse Park in 55 minutes. Cold, slushy rain-sleet-hail mix. I might have to start wearing my ski goggles on my runs.

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
8.000.000.000.008.00

8 miles in 59 minutes on treadmill.

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
13.250.000.000.0013.25

Morning Run: 5 miles in 40 minutes at Sugarhouse Park. Watched Sponge Bob in the basement with Abby while eating my Grape Nuts and banana before getting ready for work. Plan to do a workout on the track this afternoon.

Afternoon Run: Well, I sort of wimped out and did a leisurely 8.25 mile trail run (1:03)  instead of the gut busting track workout I had planned. It was just too nice this afternoon and I didn't feel like suffering. Low 50s, sunny, perfect day for running.

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
3.000.000.001.004.00

Today was a very weird day running wise. It was a very busy day and I didn't drag myself out of bed for a morning run. With a track meet at Brighton after school, It didn't look like I would get a run in. But I managed to squeeze in a total of 4 miles on the track. Also jumped into the boys 1600 which I ran in 5:15.

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
11.000.000.001.0012.00

Was up at 4 am. Actually, I was up at 2 am, had a bowl of cereal and went back to bed until 4. After a glass of juice and a cup of coffee I was  out the door at 4:30. I did 12 miles in 1:32. Also included 6 one minute surges at about 5:20 pace on the downhills to work on a little speed and turnover.

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
5.000.000.000.005.00

Really horrible run today. I was outside at a track meet all day - the first warm one with glaring sun . As we were hosting the meet, I probably ran four or five miles around the meet and up and down the stadium steps to the press box all day. When I got home, I did five slow, plodding miles around Sugarhouse Park. Absolutely no life in my legs. Maybe a good night's sleep and I can finally get in a long run 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
59.500.004.502.0066.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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