Rob Murphy

Week starting Oct 03, 2010

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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: 14.25 Month: 93.50 Year: 1497.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.850.000.000.0051.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.100.000.000.0021.10

21.1 miles in 2:38:51 (7:32). Mostly around the neighborhood and Sugarhouse Park. Paid special attention to running the downhills in the park hard.

Began the run at 3 pm because I actually wanted to run in the heat. We've had several straight days of all time highs here in Salt Lake. Close to 90 everyday. About halfway through the run the cold front that is supposed to make our weather more Fall like came in. The temp dropped about 15 degrees in about 10 minutes.

Well, I talked myself into doing this Grand Canyon rim-to-rim-to-rim run next Monday with Jon Allen and a couple other guys who are veteran champion type trail ultramarathoners. Apparently this run is close to 50 miles.

I'm very excited about this, but a little apprehensive. I like to think the apprehension proves that I'm not a COMPLETE idiot. 

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
3.250.000.000.003.25

Kind of a wierd workout today. Mostly because the gym was so crowded that I couldn't get a treadmill, so I used what was available. Had to do the gym as I had Andy with me while Abby was at swim practice.

125 floors on the stair-master

2 miles on the e-lip-tickle

3.25 miles on the treadmill in my nifty new Brooks Cascadia trail shoes.

Great dinner tonight of ribs, broccoli, and baked potato. Now for a family walk around the neighborhood to look at halloween decorations. It's chilly, blustery, Fall-like.

Got a new used George Sheehan book today from Amazon - "This Running Life", For you new runners, Dr. George Sheehan was for many years a regular columnist for Runner's World back when it was still a magazine for serious runners. He was sort of the philosopher of the first running boom back in the '70s. Any book of his you can pick up is gold.

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
2.000.000.000.002.00

One mile at Sugarhouse at XC practice. One mile on treadmill at gym.

Strength workout:

35 push-ups, 30 incline sit-ups, 9 pull-ups, 12 x back extensions, 12 x two leg box jumps, 15 dips, 25 hanging leg-lifts, 9 chin-ups, 12 x back extensions, 12 x single leg box jumps, 35 push-ups. 30 crunches, 8 pull-ups, 12 x back extensions, 12 x one leg box jumps, 25 toe raises w/110 lbs, 25 hanging leg lifts, 12 x bent over rows w/ 80 lbs, 20 x toe raises w/ 110 lbs, 30 crunches, 12 x bent over rows w/ 80 lbs, 10 x front squats w/ 145 lbs, 15 dips, 25 x incline sit-ups, 10 x back squats w/ 145 lbs, 25 push-ups with toes on stability ball, leg curls, leg extensions, 10 two leg box jumps, 20 push-ups.

Very little rest between sets. Tired, wobbly.

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
13.250.000.000.0013.25

Four miles with the cross country team this morning in my new trail shoes. About 60 degrees, windy, rain.

pm: 9.25 miles in the gully. Gullu long run plus 2 x the upper gully loop. All sand, wood chip, hilly. Cold and drizzly at first, but cleared up and was a beautiful fall evening at the end.

Weighed 145 at the end of the run.

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
0.000.000.000.000.00

Took the day off.

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
7.250.000.000.007.25

Six and a quarter at 5 am around the park.

Region championship cross country tonight. My girls haven't won since 2005. Hoping to change that.

Region IV Cross Country Meet Report

Girls Varsity:

1. Alta (41), 2. American Fork (72), 3. Jordan (86), 4. Lone Peak (88), 5. Pleasant Grove (111), 6.  Hillcrest (133), 7. Brighton (466,321)

My Girls Times  (with pre-region time on the same course in August in parenthases)

 Carolyn Webber 19:58 (21:06), Sierra Knapp 20:11 (20:53), Kim Arbon 20:14 (21:21),  Celeste Gutzman 20:15 (20:26), Sierra Murri 20:17 (20:50), Tiffany Morris 20:40 (21:15), Kaitlyn Syndergaard 21:13 (22:07)

 My boys team finished 5th out of 7 teams and failed to qualify for to state meet. It is my first team ever to fail to make it to state. Although, they are far from the slowest team I have coached. Considering that 6 of my 7 guys are in their first year running, they didn't do too bad. Here's their times plus their improvement from six weeks earlier..

Ryan Fuller 17:24 (17:34)  - qualified for state as an individual

Tyler Ross 17:35 (18:13) - qualified for state as an individual

Bradd Biggs 17:45 (18:46) - a sophomore

Kramer Morton 17:50 (19:09) - a freshman

Brandon Gardenhire 17:58 (18:42)

Conner Anderson 18:09 (19:29) - a sophomore

Chandler Morton ????

 

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
5.000.000.000.005.00

Just an easy five today in 38:55. Really great fall morning in Utah and the first Saturday off in a while without a cross country meet.

pm: met my girls for practice at 5 pm in the gully. I got there a little early and walked the Upper Loop - about 1.25 miles. Beautiful evening. Spent most of the walk thinking about the Grand Canyon R2R2R Run on Monday and about how much running has enriched my life for 32 years now. At the end I sat down with the girls and discussed the workout and the plan for the next 12 days before the state meet. But in the back of my mind I was thinking about how I hoped that the sport would end up being half as meaningful for them as it has been for me. I'd trade a state championship for that assurance.

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
51.850.000.000.0051.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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