Rob Murphy

Week starting Oct 06, 2013

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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
30.751.001.000.0032.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.501.001.000.008.50

AM: 3 mile walk.

PM: 8.5 miles generally easy but with a couple "up tempo" miles at the end in 6:09 and 5:47. I felt good today.

Banked some Vitamin D by running without a shirt. Not too many of those days left.

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

Everyone should check out Wesly Hunt's race report from Saturday. Pretty amazing.

Only a half day of professional development work for me today. Got home at noon and went for a long walk with Ann and finished up at Caputo's Deli for lunch. I'm starting to become a big fan of that Tim Ferriss dude who proposed that 4 hour work week idea. It leaves a lot more time for relaxation, exersise, and socializing. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four Easy plus some strength training.

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

Five easy miles with my team plus 5 x 20 seconds up a really steep hill up in The Avenues during Andy's final game of Fall Ball.

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
5.000.000.000.005.00

AM: Two rainy miles on the Upper Loop. Just burning calories and passing the time before the Region III XC Championships today!

PM: 3 miles

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
8.250.000.000.008.25

PM: 8.25 mile after school gully run with my team. Jake took the boys a bit further for 12 miles as I had to leave to pick up Andy. Thanks Jake!

Just a little bit on how my Alta boys raced yesterday....

I have a bit of a strange team this year but it's been one of my most satisfying seasons as a coach and one that I'll remember with a lot of pride. Last years team was solid - winning the region championship and taking 5th at the Utah state meet. Since I lost 4 out of my 5 scoring runners from last year I worried that lean times could be ahead this year.

But Kramer Morton was returning and he's not a bad place to start. We've cobbled together a tough team made up of refugees from the football team and first year sophomore runners. They struggled early but have kept working hard and emerged yesterday as a state calibre team.Kramer ran 15:12 on the Cottonwood Complex course to set a new course record. I'm sad that my time with him is coming to an end but we have a lot more to achieve.

Bingham is the U.S. #18 TEAM AND MY BOYS NARROWLY LOST 34-42. Article with typos here

As a matter of fact, I compared their times from yesterday with the times my 2008 team ran on the same course and my 2008 boys edged this years team 27-28. This is impressive because my 08 team won the state championship and advanced to Portland for NXN.

Each team has its own character and trajectory. This years team is rapidly improving at the right time. We have set the admittedly tough goal of finishing 2nd to American Fork (U.S. #3) AND QUALIFYING FOR NXN.

That's right, I said it!

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

TWO.

AP conference at East High all day. Ann went to work as soon as I got home. So tag team parenting/working. Only difference is Ann gets paid for her work.

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
30.751.001.000.0032.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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