Rob Murphy

Week starting Sep 16, 2012

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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: 28.25 Month: 28.25 Year: 1313.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.500.000.000.0024.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I think I'm going to take the day off. My legs are really, really, really, really, really, really, really sore from my mountain running adventure yesterday.

Much of the climbing and descending was similar to Grand Canyon running. But, yes, I am a little annoyed that a 17 mile run has left me so sore.

 Anyone who wants to congratulate my #1 runner - kramer.fastrunningblog.com - on his victory and course record at the Herriman Invitational on Friday is welcome to do so.

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
0.000.000.000.000.00

Too sore. Too busy. Too wimpy.

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
5.000.000.000.005.00

AM: Five easy miles with my team plus some barefoot striders. Still sore. If I had known that run Saturday was going to wipe me out for three days I probably would have scaled it back some.

Off to my 7:15 AM "Professional Learning Team" meeting. Dilbert would love this, 

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
3.500.000.000.003.50

3.5 easy miles this morning. I was going to run 8 but while I was running I remembered I have some kids coming in at 7 AM for extra help this morning. I have a meet tonight so this paltry effort will be my only run of the day unless I want to head out at 9 PM.

My alarm went off at midnight for some unknown reason. Hard to get back to sleep. Sluggish run. 

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
3.500.000.000.003.50

3.5 miles at AM cross country practice.

My son Andy turns seven today. This afternoon I will be taking a bunch of kids to Jump-Around-Utah to exhaust themselves on blow-up bouncy things. Then the birthday party. Probably no PM run. 

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
5.500.000.000.005.50

Nice 5.5 mile run early around Sugarhouse. Cross Country meet tonight in Salem Hills (wherever that is!). Kramer will be able to match up with the American Fork boys (U.S. #10) Should be a great race. Won't be home until about 9 so no run this afternoon.

Kramer is really challenging me as a coach. He's improving so quickly that it's being a challenge for me to keep out ahead of the Kramer train! 

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
7.000.000.000.007.00

Seven miles in 55 minutes around Sugarhouse. Spectacular!

You know, I was thinking while I was out on my run today that I should put together my own training manifesto. Except manifestos are strident explanations of principles and beliefs and the older I get, the less certain I am of everything - politics, religion, teaching, training, racing, parenting.... I could go on. There was a time when I was much younger when I was much more strident on each of those topics. Now, uncertainty prevails in my mind.

Still, I have been coaching for sixteen years and training/racing seriously since the late 70s. I've coached three state champion teams in track and cross country, many region champions, and lots of All State runners who have gone on to have successful running careers. I have advanced certifications from USATF and the USTFCCCA and I might have read every word ever written about distance running. I have even won state "Coach of the Year" awards. In short, I've managed to convince a lot of people that I know what I'm doing.

But despite all that I can honestly say that I still have much to learn and there are days when I don't think I have a clue. Despite all that, I still DO NOT have a coherent philosophy of training runners that I believe in above all others. I agonize over the workouts my runners should do on a particular day when you would think it would be automatic by now.

So I probably won't be writing "Murphy's Training Manifesto" which is sad because people like manifestos and eagerly follow those who write them (except maybe the Unabomber). Mine would say things like "high mileage is good but then again I've seen Sebastian Coe break world records on 30 miles per week". And "strength training is essential but many of the greatest runners ever never spent a second on it". People don't like that.They want answers!

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
24.500.000.000.0024.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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