Rob Murphy

Week starting May 26, 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: 28.25 Month: 28.25 Year: 1313.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.000.004.002.2564.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM: 5.5 easy miles around Liberty Park. Six fast striders at the end.

PM: 3 mile walk around the neighborhood.

Long run tomorrow if the stars align properly.

 

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
20.250.000.000.0020.25

20.25 in 2:32 - all of it circling Liberty Park. Lots of activity at the park this morning. I saw Bill Cobler with his East High kids, Demetrio Cabanillas, the whole Erickson clan, and I was able to do a couple laps of the park with Emily Jameson which helped pass the time.

I finished up the run with some fast striders at the end. Good to run fast on tired legs every so often. 

I'm almost certain that this was my first 20 miler since May, 2012. 

I'm happy with this run. I felt good. I didn't dip under 8 minute pace until the fourth mile and still averaged 7:30 for the run. I'm feeling pretty strong 12 days out from the Utah Valley Half and a month out from Grandma's. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day. Just a 2 mile walk in the morning.

PM: 125 push-ups, 125 crunches, core workout. 

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
10.250.000.000.0010.25

10.25 miles in the lower gully in 1:17. 

 

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
5.750.004.002.2512.00

AM: Speedy two mile walk in Sandy. Workout this afternoon.

PM: A fine workout today.

6 X 1 mile with 1/4 mile walk/jog recovery 

5:42, 5:42, 5:42, 5:42, 5:39, 5:39

Easy 1 mile jog.

1 X 1/4 mile in 80 seconds.

 

 

 

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
10.000.000.000.0010.00

10 miles in 1:18 in the gully. Another beautiful day. I always classify gully miles as "easy", but I always feel like I've accomplished something when I run in there.

Jake is out running with my cross country team now. After practice I'll be heading to Abby's swim meat up at the Draper pool. 

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
6.250.000.000.006.25

PM: 6.25 miles around Sugar House.

6 X 20 second hill blasts in the park. Doubled over, hands on knees, gasping for air type effort. 

Low on energy today. A general lack of pep. Running on fumes. Devoid of vim and vigor. Ready for a nap. Kept the mileage down so I will hopefully feel revived on my 15 miler up at Jeremy Ranch tomorrow. 

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
58.000.004.002.2564.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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