Rob Murphy

Week starting Nov 04, 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: 14.00 Month: 78.35 Year: 1958.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.000.000.000.0029.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

AM: Three mile walk-jog around Sugarhouse. Sore from my 4 mile run yesterday.

Pretty good day. I got roped into teaching Andy's Sunday School class since I don't get enough of teaching Monday-Friday. Today's lesson was on Jonah ( I know, I'm dangerously close to sounding like Sasha's Sunday posts!). The class consisted of seven first grade boys and we pretty much spent the whole time talking about how gross it would be to be in the belly of a whale for three days and "what would Jonah eat" and all that stuff. We decided "whatever the whale ate" was the correct answer - Jonah could just siphon off a little bit of that. What kept Jonah from being digested in the whale's stomach?

 Went on a longish family hike up in City Creek Canyon then gorged on a lot of pizza at The Pie. Now it's 5:30 and almost dark. 

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
4.000.000.000.004.00

Three miles around the hood. Cut the run short to take Abigail to her math tutor at Hillside Middle School. Ran up and down the steep hill behind the school a bunch of times with push-ups and sit-ups at the bottom. Finished with a few fast striders.

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
6.500.000.000.006.50

Gully long run. Saw four deer - an entire family unit. They weren't that timid either alnd allowed me to walk up pretty close to them.

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

Walked to the gym and back plus a warm-up and cool down on the treadmill.

Hard strength workout for about 45 minutes.

Fun day at work watching the various reactions of my colleagues to the election results. Many taking Mitt Romney's defeat quite personally it seems. I almost felt the need to remove all the scissors and other sharp objects from one particular teachers' classroom. 

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
4.000.000.000.004.00

I ran four easy miles today.

The main reason I'm blogging today is to report on my boy Kramer's workout because it has me pretty fired up and he's pretty slack with his blogging.

2 mile warm-up

2 X 1 mile in 4:45 and 4:40 w/5 minute interval.

"Rest" 1:30

1 X 300 at max effort which he did in 45 seconds

All this in very windy conditions. Our goal is to have Kramer be able to hang with U.S. #3 runner Bernie Montoya of Cibola High School in Arizona. Bernie ran a 4:07 mile at the AZ state meet last year after stopping to put his shoe back on when he got a flat tire mid race.

Google "Bernie Montoya Cibola" and you will see what I mean. The dude's a beast! 

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
4.000.000.000.004.00

Four cold, slushy, snowy miles around the neighborhood in 34 minutes. Got to get my snow legs back.

Hey, look at that! I broke 20 miles for the week. Not too shabby! 

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
7.500.000.000.007.50

6.5 miles on the treadmill - a mechanical contraption with a belt that moves beneath your feet giving you the illusion of running without actually going anywhere. 6.5 miles is like a marathon for me now.

What a huge pile of snow we have had the last couple days. I pay close attention to the weather and I'm pretty sure we were not expecting this much. Andy built a large snow fort in the yard. Actually two mutually supporting forts with interlocking fields of fire. Our house is well protected.

Pretty excited about having eight 11-year-old girls over for Abby's birthday party today and having them monopolize my basement watching their Katy Perry (or whatever) DVD. Because relaxing and watching college football can never be an option for me on a Saturday.

PM: One mile warm-up and then 45 minutes of hard lifting. My legs and arms are quivering now. 

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
29.000.000.000.0029.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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