Rob Murphy

Heart of Holladay 5k

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRob Murphy's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

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.

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 U.S. History and other courses at Alta High School. I also coach the track and cross country teams at Alta.

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

Miles:This week: 14.40 Month: 165.60 Year: 829.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.252.007.351.0070.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

Out the door at 6:30 this morning for16.5 miles in about two hours. Ran around Sugarhouse a couple times, down 15th East past the outside breakfast eaters and coffee drinkers at 15th and 15th, and then down to Liberty Park for several miles on the wood chip path. The city recently dumped a lot of fresh wood chip on the trail so it is considerably softer and slower than usual. Nice run, but legs felt a little slow from the hard 800s yesterday.

Ann and  the kids met me at the park at 8:45 and we dropped her off at her yoga class. The kids and I went to Barnes and Noble in Sugarhouse for a treat in the cafe and some fun hangin' out in the kids section reading books. I was reading this book by this dude who is apparently a surfing legend named Laird Hamilton called "Force of Nature". I was wondering if I wrote a book about myself if I could use a title like that without gagging. Anyway, the book had lots of glossy pictures of Laird surfing big waves all over the planet, pictures of Laird gazing off into the distance with intensity and deep wisdom, Laird with his incredibly gorgeous family. The book should maybe be called "Force of My Perfection". So I woud never buy this book but there is a lot of worthwhile advice in it so if anyone wanted to buy it for me and have it shipped to my house that would be cool.

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
7.500.000.000.007.50

Really nasty conditions today - heavy winds and polluted air and high humidity. But misery loves company and I was able to gut through this run with a handful of my more dedicated runners who want to get a jump on summer training.

3 miles on the elliptical at the gym after. Also some hot tubbin. 

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
9.500.000.000.009.50

9.5 hilly, sandy miles in the gully. Beautiful day and one day left of school.

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
11.000.000.001.0012.00

Wierd day. I had hoped to get in a morning run on my last day of school but was really busy finalizing grades for the term so I didn't get around to running until about 2 PM. Did 6.5 miles in the gully - pretty hot, around 80 and windy.

Then I did 5.5 miles on the treadmill at 4 PM while Abby was swimming. Did 4 x 1/4 mile in 75 seconds as well. Wanted to run fast on tired legs. Speaking of that, I'm feeling pretty sluggish this week.

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
4.752.004.250.0011.00

I think I'm going to take a day off.

Walked 3.5 miles this morning before cross country practice. Might go to the gym later and do some cross training. 

OK, I had a change of plans.I had planned to take the day off today, go for a nice walk, maybe do some stretching and core work. But I came home from cross country practice this morning and Ann had been to Great Harvest and came home with this big bag of huge chocolate chip oatmeal cookies. So I had to have like four of the damn things because I completely lack discipline.

So then I was sitting around the house feeling guilty and like I was a bad person. And the only cure for that is a run so I went to the gym and hammered myself on the treadmill for an hour.

One mile warm-up

60 minute treadmill fartlek: Two minutes at 7.5, Two minutes at 8.5, Two minutes at 9.5, Four minutes at 10.5. Repeat six times but was actually running as fast as 10.8 at the end.

Feel better now after having paid for my sins.

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
0.000.000.000.000.00

Just went for a 3 mile walk today. Nice. Lots of time hanging out with the kids.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Race: Heart of Holladay 5k (3.1 Miles) 00:17:38, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.003.100.0014.10

I had a great time at the Heart of Holladay 5k today. My goal was to run as fast as I could without suffering too much ahead of my Half Marathon next Saturday. As often happens, I ended up running solo the last mile and a half which made the last predominately uphill mile really tough.

Finished second to Dennis Simonaitis in the Masters division and had a great conversation with him after about training and racing.

Ran a nice 4 mile cool down with Bill Cobler, Emily Jamison, Susanna H, and a couple other folks. Did 5.5 easy when I got home around Sugarhouse.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.252.007.351.0070.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com