Rob Murphy

Week starting Oct 14, 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: 24.25 Month: 52.50 Year: 1337.42
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.750.000.000.0017.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Three mile walk around the neighborhood. The leaves are at their peak and it's close to 70 I think.

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
0.000.000.000.000.00

Two mile walk plus 20 times up and down the Alta High stadium steps while my guys were warming up.

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
1.000.000.000.001.00

AM: Two mile walk/jog.

Today would have been my dad's 78th birthday. Even though he's been gone for almost three years, I still always think of calling on his birthday.

One more day to the state meet.Varsity boys race at 3:30 at Sugarhouse Park tomorrow but if anybody wants to see some great racing there will be races going on all day out there.

Gonna have the boys do an easy ten minute jog today then one 400 at 3 mile race pace then 2 x 150 meters at max effort. A little ATP regeneration workout dontcha know. 

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
2.000.000.000.002.00

UTAH STATE XC CHAMPIONSHIPS TODAY!!!

 

Great race - Kramer Morton won the 5A state championship in a new 5A course record time of 15:13.2

My other runners and their times and places were...

24. Brad Biggs - 16:36

37. Conner Anderson - 16:49.5

38. Jacob Crosby - 16:49.8

42. Pasha Gledhill - 16:55

Team time of 1:22:24 - good enough for fifth. Not bad, but we'll do better next year as we have Kramer and a lot of other guys back.

By way of comparison and to illustrate how the bar has been raised in high school running, our team time today would have won the UTAH state championship in 2004, 2006, and 2007 and been runner-up in 2005.

Next year we will run 2 minutes faster. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Today I went to the gym and ran 4.25 miles on the treadmill. Felt pretty decent but I definitely have lost a lot of fitness.

 

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
5.250.000.000.005.25

AM: Drove up to the kids school to throw the ball for the dog. Took the kids to Scheels so they could ride the Ferris Wheel. Went to Draper Park. Ate at In-N-Out Burger, went to Wasatch Running for their big sale. Helped Andy take apart our old, broken lawnmower.

PM: Ran 5.25 miles on the treadmill - generally around 8 minute pace. My legs were a wee bit sore from my herculean 4.25 mile effort yesterday. 

I just noticed that there's a 5k in Salt Lake tomorrow and thought I might run. But then I noticed that registration is closed and there is no race day registration. Bummer. From the looks of it this is a very small race trying to raise money for a charity. You would think they would be willing to take your money on race day. I hate it when local 5ks have an attitude like they are the Boston Marathon or something and can't deal with the hassle of race day registration.

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
5.250.000.000.005.25

AM: 4.25 on the treadmill followed by one hard mile on the elliptical. Feels good to be getting some consistent runs in. The treadmill seems to be the ticket. That and an old pair of Saucony Mirage's I had at the bottom of my closet that are working really well for me. Might have to pick up a new pair.

PM: 3 mile walk on what might be the warmest, most beautiful late October day ever in Salt Lake. Love this climate change.... as long as the snow flies in November! 

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
17.750.000.000.0017.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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