Rob Murphy

Week starting May 10, 2015

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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: 41.75 Month: 106.20 Year: 1806.91
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.003.001.000.0055.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 10 miles. Laps around Sugar House Park. Nice to have some partial sunshine.

PM: Mowed lawn, yard work.

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
0.000.000.000.000.00

No running. Four mile walk instead.

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

AM: 6 dark miles.

PM: No miles. Seriously, I wanted to but then I had a track meet and Andy's baseball game then it was past 8 pm so I just sat on the front porch and stared at Mt. Olympus with Ann while pondering my continuing midlife crisis.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Loops around Liberty Park then 6 fast striders. Each strider was about .1 equaling .65 combined. Each one a little faster than the one before.

Then I sat on the hill by the pond and watched ducks for a while. Got home in time to see Ann for a few minutes before she headed out for a 12 hour night shift.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.001.000.009.00

9 miles on the treadmill. Alternated hard and easy running in 10 minute increments.

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
7.750.000.000.007.75

State track meet today!

Update...Blake ran a 4:27.55 to take 10th place in the 1600. Not a bad 2.5 second PR for him!

Easy run today...7.75 miles in one hour. We'll have the annual coaches run at the meet tomorrow - usually good for 10 miles so I'll get a 50 mile week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Hardish 12 miles on the treadmill at the Provo 24 Hr. Fitness between the 3200 and the 800. Raining hard so I wimped out. Plus I needed the softer surface of the treadmill. Kept it at 6:20 pace for several miles and it felt pretty good.

Long, tiring day. My kids - Sarah, Davis, and Blake all ran WITH GREAT COURAGE today which is really all I can hope for. It's been an honor to coach them...

Also had some great conversations throughout the day. One long one with Timo Mostert, American Fork's coach, a true gentleman, and professional. My main career goal at this point is to put together a couple more Alta cross country teams that might at least force a team like AF to notice us. Also with Conner Mantz and the whole Mantz family who are just all great people despite the fact that Conner shunned my Furman Paladins for that school down South. I just love watching that kid race - win or lose, he always brings it! So basically I was just hoping all the excellence we have around here would rub off on me.

Oh yeah...Bill Cobler, the coach at East. Nobody devotes more time, energy, and effort to his coaching and he never fails to produce tough, gritty competitors who approach running and racing the right way. I sometimes have a hard time giving Bill the credit he deserves because I've spent so much time hating him in races from 5ks to marathons over the years. 

And, yes, there is a right way (and a wrong way) to do this sport.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.003.001.000.0055.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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