Rob Murphy

Week starting Jun 21, 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.

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: 24.50 Month: 114.86 Year: 1179.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
72.500.000.000.0072.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles around the neighborhood and Sugar House this morning. Time was 2:26:50 for a 7:20 average. Not bad considering I didn't dip under 8 minutes until mile 4.

First 20 miler of 2015 and it's not even July!

Just realized I'm going to Mormon church this afternoon. #suit #tie #100 degrees! I'll think cool until then.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Easy swim and a hot tub soak at the gym while my team was gully running. I'll do an easy run this evening.

PM: 60 minutes of trampoline jumping at the wAIRhouse (get it?) with Andy. That has to count as something. I was tired at the end.

Then 4.25 miles on the ellipticul machine and 2 miles on the stair master. 

This completed my afternoon of ancillary training.

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
8.500.000.000.008.50

8.5 miles on the AHS track. Included 8 x Flying 30s with a half mile jog between each.

PM: 3 mile walk.

On a sad note, all the ducks are dying at Sugar House Park. I like ducks. According to the Salt Lake Tribune, about 12 ducks are dying every day due to avian botulism.

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
9.500.000.000.009.50

9.5 miles out and back on the Porter Rockwell Trail. A little under 7:30 pace. Hot already at 8 am.

PM: Light upper body workout at the gym. Swimming, floating, hot tubbing.

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
14.000.000.000.0014.00

14 miles at Alta Ski Area. Averaged 8:07/mile. Was joined by Blake the whole way.

9:57, 9:08, 9:16, 8:49, 7:39, 8:23, 7:59, 8:11, 8:20, 8:43, 6:51, 6:35, 7:17, 6:36.

Thems were my splits.

Oh yeah, saw two mooses. One young one hanging around the volleyball court in "downtown Alta" and another one up in the campground.

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

AM: 4 mile walk with Andy and the pooch. We walked around the park - only saw two living ducks and they were just barely hanging on.

PM: 60 minutes of "bike riding" on the Lifecycle. 21.6 miles.

I might be on to something sustainable in my training. Will have to run a race soon to say for sure.

Took the kids to see a movie called "Max" today which has been 100% universally trashed by every critic. They LOVED it!

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
14.250.000.000.0014.25

14.25 miles at Jeremy Ranch with Jon Kotter Esq.

1:46:51 for a 7:31 average.

Some stuff...

1. Happy with another 70 mile week.

2. Happy with the consistency lately.

3. I've been paying attention to recovering right and that's been working well. Easy to do in the summer months when I have time to nap, go to the gym to swim/whirlpool/sauna during the day etc. I can almost live like a pro athlete for a couple months.

4. I was not thrilled with how I felt today but when I look back a few weeks, I see that I averaged 6 seconds/mile faster on the Jeremy Ranch Road than I did a few weeks ago.

5. I took the day off yesterday, but the 22 miles on the bike left me a little sore. Not the kind of soreness you notice when walking around, but you do notice 7 miles into a 14 mile run.

6. Need to do some workouts even if that means the mileage drops a little. More importantly, need to NOT WORRY about the mileage dropping a little.

7. Might have to address the persistent tightness in my upper right hamstring that sets in the longer I run and on hills and that I fear would really slow me down the last few miles of a marathon - should I ever decide to run another marathon.

 

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
72.500.000.000.0072.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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