Rob Murphy

Week starting May 31, 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: 14.25 Month: 68.11 Year: 1495.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.009.000.000.0066.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Just an easy mid-day-10k. 49 minutes.

91 degrees, 12% humidity.

Ate a bunch of cherries after I finished.

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
12.250.000.000.0012.25

4:45 am.

8 miles around Sugar House Park. Last week of school, graduation on Thursday, but lots of work to do before then.

PM: 4.25 miles including 20 stadiums.

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
10.250.000.000.0010.25

Crocodiles can swim between 15 and 18 mph. WOW I say!

PM: 7.25 mile gully longer run. Had to run the last mile in a scorching 6:45 to dip under 8 minute pace for the run. I did not feel good...flat...lethargic. It happens.

Later PM: 3 miles around Liberty Park in 27 minutes with Abby before Andy's baseball game. HIS TEAM WON, raising their record to 1-13.

Andy himself wes 2-3 with 3 RBI's and a couple nifty put-outs at shortstop.

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
2.259.000.000.0011.25

11.25 miles on the treadmill.

1.25 mile warm-up plus some stretching.

9.25 miles in 60 minutes.

.75 mile cool-down.

Looks like Salazar, Rupp, and the Nike Oregon Project are using more that hard training to get their results.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Well, I was thinking about taking the day off but after graduation ended at the Huntsman Center, I went out to lunch at the Wasatch Brewpub in Sugar House and ate like a pig. Then I went home and took a nap. Woke up feeling like a slovenly, pre-diabetic slug so I decided to head up to Jeremy Ranch for a 15 miler.

Instead, I opted for 11 miles of tough singletrack on the Flying Dog Trail above Jeremy Ranck/Park City. Good choice except I was burping up cheesburger, onions, and tater-tots on the downhills and feeling like I wanted to hurl.

11miles in about 1:36 which is about 8:50 average. Lots of hard climbs at altitude the first 5 miles. My Saucony Ride 7's weren't the best choice either. My feet might be sore 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
0.000.000.000.000.00

17 days since my last zero. Feels like it's time.

Last day of school for year 19. We're headed to this place next week for a week of rest, trail running, horseback riding, and fishing. No TV, wi-fi, phone...just unplugging.

 

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
15.000.000.000.0015.00

15 miles in 1:54. Multiple laps around Sugar House Park - so hilly.

Too much to do today to make it up to Park City.

Andy hit a grand slam yesterday in his team's 14-4 win. Last baseball game.

PM: 2 mile walk with the dog and with the kids to the park.

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
57.009.000.000.0066.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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