Rob Murphy

Week starting May 12, 2013

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRob Murphy's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
201020112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

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: 15.50 Month: 72.25 Year: 2118.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.750.007.003.0073.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Total of 18 miles this morning.

I ran an easy couple miles in the neighborhood finishing at Highland High where I met Jake, Nate, and Kevin. I did a few striders in the parking lot and then ran about 11 miles up through Tanner Park, down Wasatch past the Hogle Zoo and then back down to the school. I wanted to do a few extra so I circled the neighborhood a few times.

Finished up with 16 miles in 1:59. I was feeling the heat a bit towards the end.

So I'm flirting with my first 20 miler in over a year. It could happen. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: Two mile walk around Sandy. I'm doing more walking because I like it and because it's a way of getting down to my lean racing weight of 140 pounds without any additional wear and tear.

PM: Five fairly hard miles on the elliptical.

I'm wondering if any of you twenty-somethings on this blog have seen the cover of Time Magazine this week. Apparently you guys are going to ultimately be good for something but not without a whole lot of annoying your elders beforehand. I quote...

Millennials are lazy, entitled narcissists who still live with their parents. Why they'll save us all. 

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Totally failed in my plan for today which was a 15 mile trail run in the gully. The AP Exam is tomorrow and my planned one hour after school review turned into 2.5 hours. By that time I was beat and lacked focus and needed to get home to the family so I bailed on my plan and did 9.25 miles in the air conditioned gym (record 93 degree heat here in Utah) on the treadmill.

Way better than nothing. I need to get a workout in tomorrow. 

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
4.250.003.001.008.25

AM: Two mile walk while my kids were taking the AP Exam. I'm exiled from my classroom for much of the day so might as well go for a walk. I get nervous for them. Most of my students have worked very hard all year and deserve to do well.

 PM: Pretty good workout. After fueling up mightily at Fong's Fine Chinese Dining in Draper ( General Tso's Chicken with fried rice, egg roll, 2 glasses of iced tea), I was ready to roll...

I did 4 X 1 mile with a quarter mile walk/jog interval. Splits were 5:48, 5:42, 5:39, 5:33.

Couple miles each for the warm-up and cool-down. This workout was done on the treadmill because it's way harder than the track or road.

For all of you dying to know, the topic of the DBQ on the AP Exam was the rise of abolitionism between 1776 and 1852. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned and unwanted day off. Now I'm cranky.

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
11.750.004.000.0015.75

AM: Easy 8.25 mile run around Sugarhouse and Millcreek. Legs felt good after the day off yesterday.

PM: Second workout this week.

1.25 mile warm-up on the treadmill

4 miles in 23:15.

1 mile cool-down 

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
15.500.000.002.0017.50

17.5 (2:12:30) miles in a chilly rain on the Jordan River Parkway. Ran generally easy but over the last few miles I alternated hard/easy 400s. The hard efforts were 80 to 85 seconds.

First seventy mile week in a while which is pretty much where I will top out this year. There are few things I know for certain in this world, but one is that I can't handle much over 70 mpw for an extended period. The good news is that my body doesn't seem to need much more for the times I want to run. 

Here's something I was wondering today. Why is it that cities and towns in Utah often put the word "city" after their name? For example, "Sandy City". I obviously understand it when the word is actually part of the name as in Kansas City or Salt Lake City. I never heard of Anaheim City or San Diego City when I was growing up. 

Is this just one on Utah's many endearing little quirks? 

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
63.750.007.003.0073.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com