Rob Murphy

5k Dash for Donation

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: 24.50 Month: 114.86 Year: 1179.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.250.003.110.0045.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 3 mile walk with Ann in 56 minutes.

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
6.750.000.000.006.75

Gully long run. Slow at first trying to rally the troops and then a fast finish.

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
10.000.000.000.0010.00

10 miles at Round Valley. Hot! 8:05 pace.

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
13.000.000.000.0013.00

13 miles in 1:50 at Alta Ski Area

Splits: 10:07, 9:31, 9:34, 8:05, 7:58, 8:03, 8:57, 8:24, 8:08, 8:06, 7:47, 7:34, 7:45

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
6.000.000.000.006.00

AM: 10 miles alternating 8 minute miles and 5:45 miles. This would have been a very good workout for me if I hadn't been riding a bike. Pacing Ian on his workout.

12 mile total bike ride including the commute to and from Sugar House Park.

PM: Waited for the mercury to hit 99 degrees then went for a 6 mile run, all on pavement. Just lovely!

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
3.500.000.000.003.50

AM: 3.5 miles at Sugar House Park. Planned on a longer run but I felt like a turd mostly due to the fact that Andy had a sleepover in the tent in our backyard with a bunch of neighbor kids and they kept me up most of the night.

Book Review: I read Peak Performance by Steve Magness and Brad Stulberg. This book has received a lot of buzz in running circles because of Magness and I know that the BYU cross country team has it as assigned reading for the summer. I gave my copy to Kramer when I finished. Lots of good insights and a good distillation of a lot of the research that is out there. My main problem with the book is that the authors are about 30, don't have kids, and haven't really lived life. I'm not saying I can't learn anything from a 30 year old with no family (both authors are genuinely bright and thoughtful people), but I do have a hard time embracing them as my "life coach". 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Race: 5k Dash for Donation (3.11 Miles) 00:18:24, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.110.006.11

Super happy with this time - only 4 seconds slower than Draper Days on a much more hilly course. 2 plus laps around the Sugar House Park road loop. I finished second to Jake Krong who ran 16 something in his annual race. That makes 6 races for the summer of '17 with a trail 15k next weekend.

Mile warm-up, 2 mile cool down with Jake and Andrea after.

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
42.250.003.110.0045.36
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

Lone Faithfuls
(need a comment):