Rob Murphy

Week starting Jun 26, 2016

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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: 16.25 Month: 126.45 Year: 1827.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.250.000.001.2557.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.001.259.25

Hodge podge of a workout today. Since I was unmotivated but really wanted to get something quality in, I went with my go-to workout on such occasions - 10 x 200 at no particular pace with a 200 walk/jog recovery. I don't have a time goal because I don't run 200s often enough to have a goal. Generally I end up starting out at 38 or 39 and working my way down as close to 30 as possible. Today I was able to top out at 30.39 on #9. I was desperately trying to break 30.

I like 200s for the same reason the kids I coach like them. 

I also did some Sugar House Park loops including one loop with Andy. It's pretty warm out and he's a trooper. He saw his teacher running and that motivated him. He likes her.

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
0.000.000.000.000.00

Day off. 

My coaching Bio and Key Workout are up at highschoolrunningcoach.com. Click on "meet the coaches" on the top menu. The sight is something Jay Johnson has been working on the past couple years and I'm honored to be a part of it.

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
10.000.000.000.0010.00

AM: 10 miles around Sugar House in 1:17.

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

10 point two-five on the P-Rock. Felt less than spry.

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
11.000.000.000.0011.00

11 miles from the Alta Lodge to the Albion Basin Campground, 9 campground loops, and back down. The summer road does not open until July 11 and I'm not sure why. It's really quiet at the top as a result. I left at 7 am and saw one hiker and one moose the whole time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 mile treadmill run + push-ups + mega-abs + lunges + pull-ups + jump rope.

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

Early morning Pipeline with Abby.

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
56.250.000.001.2557.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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