Rob Murphy

Week starting May 09, 2010

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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: 9.50 Month: 136.60 Year: 941.84
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.002.001.000.0059.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

22 miles in 2:39. It was a hard run today with a lot of hills and I struggled, mentally at least, more than I have in my previous long runs this year. Hopefully it was the hard training on Friday and Saturday. Anyway, it was still nice to get another long run "in the bank".

Finished up at Liberty Park and met mom, Ann, and the kids at the playground. They had the kiddie water fountains and guysers shooting out of the ground on finally and Andy had lots of fun running through them and getting soaked. Had a late lunch/early dinner at the Olive Garden for Mother's Day. The kids made both Ann and grandma breakfast in bed this morning.

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
0.000.000.000.000.00

Zero miles today. I did go for a leisurely two mile walk.

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

Another day of no running. First time since December I've missed two consecutive days.

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
11.002.001.000.0014.00

Today I left school a little early and headed to downtown Salt Lake so I could run up City Creek Canyon. I didn't really have a plan for the run - just wanted to get in a few miles with some hard efforts. So I headed up the canyon and about 7 miles up I encountered stinging hail and had to turn around because of ice and snow in the road.

14 miles in  1:42:35. Mile 9 in 5:57, mile 10 in 5:58, mile 12 in 5:36. These were downhill miles so it wasn't too hard, but the fast turnover was good for my legs I think.

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
6.000.000.000.006.00

I ran an easy six miles today around the neighborhood and Sugarhouse Park.

Also did about an hour of lifting. Included 3 sets of 12 squats with 145 lbs.

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
10.500.000.000.0010.50

At the state track meet at BYU today we had a "coaches run" after the 1600 wrapped up. I went with Timo from American Fork, Tom Porter from Skyline, and Bill Cobbler from East. Really nice run with lots of good conversation up the Provo river trail and back.

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

Another run with the coaches today, After the 3200 we did an easy 6+ through Provo. I had sort of plannde to take the day off. The 14 miler up and down City Creek Canyon on Wednesday and the heavy squats on Thursday really did a number on my quads. But I couldn't turn down the coaches 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
56.002.001.000.0059.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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