Rob Murphy

Week starting Apr 08, 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: 5.00 Month: 45.75 Year: 809.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
28.0011.000.000.0039.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.009.000.000.0015.00

Fifteen miles - mid afternoon, 74 degrees and sunny. Mostly circling the horrendous crowds and traffic at Sugarhouse Park. But I watched the Duel in the Sun on youtube this morning and that's pretty much what it was like for Salazar and Beardsley back in the day. So a good Boston simulator!

1 mile easy warm-up

13.1 mile progression run in 1:24. Ran the last mile in 5:48.

1 mile cool down.

Right heel aches. Right hamstring very iffy and will be aching badly around mile 18. Both knees ache. Left achilles sore and had to stop and rub it some during the cool down.

Other than that, I'm ready for Boston. 

The new Salazar autobiography is out Tuesday. Just in time for Boston no doubt. Maybe I'll get it and read it on the plane for motivation. Might make me want to score some Prozac? 

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 trail miles in the Dimple Dell Gully.

Glad to be getting the warm weather runs in. Today was 10 degrees warmer than the Boston forecast.

 

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
2.000.000.000.002.00

Brisk two mile walk this morning. Decided to count it as one mile of easy running.

This was just to keep from getting fat as I reduce my miles the rest of the week. Easyish gym workout this afternoon. 

PM: One mile easy, weights/core workout. Lifted a little harder than I had planned. No more of that silliness before Boston. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

Seven miles on the treadmill. Worked my way slowly up to marathon pace and then back down.

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
4.750.000.000.004.75

4.75 miles easy.

Many of my achy parts are feeling better. Right hamstring that started acting up during the Salt Lake 15k is bumming me out. I haven't really tested it and in the marathon I'll be running slower than I was in the 15k, but I'm not sure how it will feel in the later miles.

Only one way to find out I guess. 

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
3.250.000.000.003.25

Easy run plus several fast striders in the road in front of my house.

It's been a hectic day. This is the weekend of my annual Alta High AP U.S. History seminar where we bring in a famous historian/author to spend a weekend with our students. This year Randy Roberts from Purdue University in Indiana is here. Just got home at 9 PM. When I scheduled this back in November I forgot that this is Boston Marathon weekend. 

I haven't even had time to think about basic issues like how I'm getting places this weekend.

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
28.0011.000.000.0039.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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