Rob Murphy

Week starting May 19, 2013

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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: 10.25 Month: 134.00 Year: 134.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.500.006.000.0057.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: Two  mile walk. 100 push-ups, 100 sit-ups. Some dog walking as well.

PM: 3 mile walk around the neighborhood with Ann.

I decided to give myself 2 miles of running for my 5 miles of walking today. Yep. 

 

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
8.250.000.000.008.25

8.25 miles around Sugarhouse park (1:02:45).

Had a nice meeting after school today with my returning cross country boys. We will have a very good team in the fall that will be able to challenge the best teams in the state. 

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
5.250.006.000.0011.25

AM: Two mile morning constitutional. took some time to smell the flowers.

I had a smoothie this morning for breakfast. I will share my recipe for the second time...

1 to 1.5 bananas, some frozen blueberries, blackberries and raspberries, some cranberry-pomegranite juice, two tablespoons of wheat germ, one huge scoop of Muscle Milk protein powder, a bunch of plain yogurt or Greek yogurt.

Blend. 

Workout this afternoon.

6 X 1 mile (on the treadmill) with 1/4 mile walk/jog interval. Splits were as follows...

5:45, 5:45, 5:45, 5:45, 5:45, 5:45

Pretty consistent.

Plus a few miles warming up and cooling down. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles in the gully. Good 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
10.000.000.000.0010.00

Ten miles in 1:13:36 around Sugarhouse and Millcreek.

Windy. I don't care for wind over about 5 mph. 

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
7.250.000.000.007.25

AM: 7.25 miles in the gully at 6 AM. I saw seven deer and one bunny rabbit. No carnivores.

PM: Two mile walk around school. I am thinking of a gym workout this evening but I'm pretty tired. So I'm not sure. 

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
11.250.000.000.0011.25

Good gully run today. Started out with an easy 4 miles with some of my cross country runners then did the 7.25 mile gully long run by myself in 56 minutes. Pretty fast for the gully.

Did a light weight workout after.

Annual Murphy family yard sale today! 

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
51.500.006.000.0057.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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