Rob Murphy

Week starting Sep 11, 2011

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Location:

Salt Lake City,

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 with running, explore more trails, stay healthy.

Long-Term Running Goals:

Keep running and racing consistently for as long as I can. Find what is sustainable for me over the long run.

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
Click to donate
to Ukraine's Armed Forces
Miles:This week: 12.50 Month: 71.00 Year: 480.97
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.756.001.000.0036.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Sep 11, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Today I went for a walk in between watching football - 3 miles. I'm sore.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Mon, Sep 12, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Seven miles pretty durn hard of eliptical work. Quads are still really sore and I figured it would be better to go hard on a machine rather than run a few slow, plodding miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Tue, Sep 13, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Just registered for Boston 2012. If I run well there, I am going to retire from serious road racing and become a trail runner.

I think. 

Still major quad soreness from my silly race Saturday night so my easy 6.25 miles tonight was pretty tough. One more good night's sleep should help though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Wed, Sep 14, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 on the trails in the Dimple Dell gully. Still not completely thrilled with my slow recovery from saturday. I need to go back and look at my blog from last year and see how I bounced back then.

Just checked... I'm actually doing a little better than last year. Last year I took three days off completely after Alta Peruvian and then did an easy four miles on Wednesday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Thu, Sep 15, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Made it up for a morning run - easy four around Sugarhouse.

PM: Went to the gym and ran a mile on the treadmill plus some pretty hard weight training and plyos.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Fri, Sep 16, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

First run in a while where I actually sort of felt good - like there is some life in my legs.

8.25 miles mostly on the trails in the gully. No doubt I'll get in a decent fartlek at our meet this afternoon. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Sep 17, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.001.000.009.00

Treadmill run at the gym.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.756.001.000.0036.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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