Rob Murphy

Week starting May 01, 2011

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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: 24.25 Month: 52.50 Year: 1337.42
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.255.006.001.5053.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Walked up to the gym in downtown Sugarhouse. Lifted and did some core exercises. Walked home via Whole Foods where I stocked up in Cliff Barrs at 99 cents each. Also picked up a salmon panini for lunch.

My legs have some soreness after yesterday's 20 miler. That's good as 3 weeks is plenty of time to adapt. Last Sunday, after a 26 mile run, I had no soreness.

Might run a couple easy miles this evening. Might not.

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
0.000.000.000.000.00

Unplanned rest day. Probably needed though.

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

am: Out the door at 4:50 for a nice morning run. 50 degrees! 7.75 miles in about an hour.

 

pm: Late here at work this evening administering a practice AP exam after school. Snuck out during the essay portion of the exam (2 hours and 10 minutes) for a quick 6.5 miles. 

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
7.504.002.001.5015.00

Loved this workout. Hard, but still felt like I had plenty in the tank when I finished. Did this on the treadmill at 1.5 to 2.0 grade.

1.5 mile warm-up

3 miles in 18 minutes (1/4 mile jog recovery)

2 miles in 11:22 (1/4 mile recovery)

1 mile in 5:27 (1/4 mile recovery)

2 x 1/4 mile in 75 seconds

Cool down jog/ 

pm run: 5.5 on the treadmill. Generally easy but with 4 x 1/4 mile at marathon race pace towards the end.

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
9.000.000.000.009.00

Nine miles in 63 minutes. That averages out to about seven minutes per mile I think.

Around Sugarhouse Park and Highland High track.

Good quote...

The strength of mind and character is perhaps best seen in those men and women who do essentially solitary deeds, or who carry out solitary responsibilities. The genuine athlete must have a strong spirit, vigorous and sane, not easily demoralized or defeated. This resolute balance, allied to intelligence, is the mixture necessary for success.

- Dr. Joe Vigil

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
6.500.000.000.006.50

6.5 in the gully. Warm today. Nice to be able to start acclimatizing to the heat before the summer racing season.

I'm feeling beat up. Lower leg pain, left achilles pain, general sluggishness. All low grade and hopefully something a quality taper over the next couple weeks will remedy.

pm: Warm-up ride on the Lifecycle then 45 minutes of lifting.

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
4.001.004.000.009.00

This was a good workout - I think. Generally I like to do my once or twice weekley quality workouts relatively fresh. But today I'm sore everywhere from the weights yesterday. There must be something to be gained by running at faster than race pace on sore legs that will pay dividinds on race day?

2.25 mile warmup.

5 x 1 mile in 5:56, 5:52, 5:49, 5:46, 5:41. Quarter mile jog interval. I wanted to do six, but was feeling pretty ragged on the last one and I didn't want to push it 14 days out from a marathon.

Cool down.

2.5 mile walk in the afternoon. I always try to add in some walking during a marathon taper because my appetite doesn't decline with my mileage and I can pick up five pounds in a week with no problem.

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
41.255.006.001.5053.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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