Rob Murphy

Week starting May 24, 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: 28.25 Month: 28.25 Year: 1313.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.503.004.000.0068.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles around Sugar House, Foothill, and Millcreek. Perfect morning. 7:35 average pace.

PM: 3 mile walk with Ann. Grilling and relaxing with neighbors and neighbor kids after.

Maybe, just maybe, I'm heading up to Jeremy Ranch in the morning.

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
15.000.000.000.0015.00

Fifteen miles today. 

I ran the first 12 by myself. Started from home, did a couple laps around Sugar House Park and then wound my way north and west to Liberty Park then a few laps around Liberty on the wood chip. Finished 12 miles at an average pace of 7:35 then ran 3 more miles with Abby in 8:55, 8:50, 8:35.

Happy Freedom Isn't Free Day to everyone.

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
4.000.000.000.004.00

PM: 4 miles in 35:58 with Abby. A true recovery day.

Later PM: Walked a total of 3 miles while Andy was playing at the super-nifty new Imperial Park here in Salt Lake City. An earnest and sincere young missionary from the LDS Church (it's a big deal here) invited ust to "Pie Night in the Park" this Saturday at 6:30 to which we'll definitely go because we like pie. 

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
4.253.004.000.0011.25

This afternoon I did my once patented (meaning I used to do it all the time) treadmill fartlek, It's basically 2 minutes at 7mph, 2 minutes at 8 mph, 2 minutes at 9 mph, and 4 minutes at 10 mph. Repeat six times. So, a total of 24 minutes at 6 minute pace or faster.

9 miles for the 60 minute fartlek plus warm-up and cool-down. 11.25 total

1.5 on the treadmill incline.

I'm detecting less life on this blog than in years past. I wonder what happened?

 

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
8.500.000.000.008.50

6.25 miles around Alta High and its environs after school. Threw in some barefoot striders at the end. 

Later PM: 2.25 miles with Abby in 20 minutes

Working on my summer reading list...

1. Western Civilization by Jackson Spielvogel (my new AP Euro text)

2. The Boys of Summer by Roger Kahn

3. Lawrence in Arabia by Scott Anderson

4. The Glory and the Dream by William Manchester (probably dreaming on this one)

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
5.000.000.000.005.00

Five easy miles at Liberty Park plus some core and drills.

Andy's baseball team almost won a game tonight.

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
14.500.000.000.0014.50

I finally made it up to Jeremy Ranch. Woke up fairly early, had a couple cups of coffee and a bowl of Cheerios with fruit then drove up...

Jeremy Ranch, for the uninitiated, is a rolling dirt road that parallels a creek through some beautiful country up near Park City. It's a little more than 7 miles one way, so 14.25 total miles. It's rolling, but more downhill out and more uphill back. Strangely, it often seems to have a headwind both ways. The elevation is about 6,300 feet.

Today was pretty warm and I ditched my shirt about a mile in. I was sort of planning to take it really easy and just enjoy the run on a perfect morning. So I was thinking about 8 minute pace. But I was feeling pretty good and ended up averaging 7:37 pace. 14.25 miles in 1:48:25.

7:50, 7:42, 7:35, 7:30, 7:43, 7:32, 7:26, 7:31, 7:50, 7:42, 7:46, 7:38, 7:23, 1:23. 

The only thing that would have made this run better was some company. I did see some deer, a coyote, and a Bald Eagle ( being our national symbol, I feel it should be capitalized).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.503.004.000.0068.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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