Rob Murphy

Week starting Apr 14, 2013

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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: 30.25 Month: 140.75 Year: 713.24
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.750.002.002.0067.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

16.25 miles this morning up and down City Creek Canyon and around the Capitol Hill neighborhood some. What a beautiful run! Going up the canyon I turned back at exactly seven miles due to deep snow in the road. I had the canyon mostly to myself early on a Sunday.

I made it a point to run the steepest hills very hard.

Good run, hopefully the beginning of a good week.

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
0.000.000.000.000.00

Didn't feel like running this afternoon.

 New plan for the upcoming year. Des News Marathon in July (bummer it's not on the circuit!) and the Boston Marathon next April. As a matter of fact, I'm going to make hotel reservations in Boston for 2014 tomorrow. 

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
17.000.000.000.0017.00

Couldn't sleep last night. Woke up a little after 2 AM, had a cup of coffee and a banana and then went for a run. I was out the door at 3 AM - a nice time to run I must say if you don't like noise or traffic.

17 miles in 2:15.

Maybe I'll try to leave work a little early and nap this afternoon. I'm already sleepy sitting at my desk at  7:50 AM. Good thing I still have $6.00 on the Starbucks gift card in my wallet.

I hope all of you in Boston have/had a safe trip home and that you hearts aren't too heavy. 

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
4.000.000.000.004.00

Easy four plus some striders. Huge time crunch today.

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
4.500.002.002.008.50

I was able to achieve a workout today....

2.5 mile warm-up then 4 X 1 mile. Easy quarter mile jog recovery.

5:58, 5:45, 5:38, 5:38

Finished with a short cool down jog. Felt pretty good. Close to two weeks of chest congestion and sinus gunk still bothering me. 

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
7.500.000.000.007.50

AM: Chilly 7.5 mile run with by buddy Jeff Shadley who is in town for a conference. That's one way to get my butt out of bed for a morning run. Jeff is the master of the early morning run.

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
14.500.000.000.0014.50

AM: 7.25 miles in a cold rain. 6 X 100 meter striders after. More this afternoon hopefully.

PM: 7.25 more miles in 54:30. Loving those 7.25 mile runs lately.

Just got my Time magazine "100 Most Influential People in the World" issue. I didn't make it again. 

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
63.750.002.002.0067.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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