Rob Murphy

Week starting Apr 18, 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: 11.50 Month: 121.75 Year: 375.97
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.504.504.500.0057.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rested today. Walked a total of four miles. I'm more sore than I thought I'd be from the race yesterday. 

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
9.000.000.000.009.00

Today I did the Gully Long Run (6.5 miles) with my team. After, I went in to 24 Hour Fitness, which is right next to the gully on 13th East and did 2.5 more on the treadmill. Weighed 142 when I finished.

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
15.500.000.000.0015.50

Another early morning run. I was out the door at 4:30 and was able to get in 11.25 at about 8 minute pace. Mostly wandered around east Salt Lake and Sugarhouse Park. I wish I had time to do another half hour so I could watch the sun come up.

Afternoon run was a quick 4.5 miles around the neighborhood before I had to be back at school at seven for a parent meeting for the trip to DC this Summer..  

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
0.000.000.000.000.00

I didn't run today. Let me list the reasons why...

1. I was tired and sore

2. I was too lazy to get out of bed at 4 am 

3. I have a job

4. I had a track meet to coach after school

5. It was rainy and cold

6. I'm a bad person?

Maybe I should stop connecting running so much to my self esteem? 

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
15.000.000.000.0015.00

Fifteen miles averaging just over seven minutes per mile. I ran the first 6.5 with my team and continued on for about 8 more. I mostly felt good, but I have that deep muscle soreness still. The kind you don't notice walking around during the day, but you definitely feel it on the run. Still, it was a nice run.

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
1.004.504.500.0010.00

Today I finally felt up for some quality miles so I did a one hour tempo run on the treadmill. I ended up doing 9.6 miles in one hour - mostly averaging around 9.6 or 9.7 mph after the warm-up. I ran about 5:50 pace for two miles.

My mom is in town visiting from Florida, so Ann and I are going out to dinner tonight. The Jazz have a home playoff game tonight, so we'll probably try to avoid downtown. Maybe end up at Fiddler's Elbow for the second half.

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
8.000.000.000.008.00

8 miles in about an hour on the Jordan River Parkway. I had a LONG track meet today at Taylorsville High School, but I was able to slip away for a run. Fortunately, the school is right next to the parkway - which is a great place to run.

Another one of my runners went under five in the mile today. Skyler Sorensen, only a Sophomore, turned in a nice 4:51. He ran a great race, I was very proud of him.

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
48.504.504.500.0057.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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