Rob Murphy

Week starting Nov 28, 2010

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRob Murphy's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

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: 36.00 Month: 86.25 Year: 1904.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.500.0010.000.0055.50
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

Planned day off.

Does snow shoveling count as cross training? Also made a bunch of Christmas cookies thanks to the Shadley family. 

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
9.250.000.000.009.25

9.25 miles in 1:09:29 (7:30). Hilly run around the Sugarhouse Park road.

Felt great this afternoon. Had to fight the urge to really open it up, but I have a hard day planned for tomorrow.

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
14.250.000.000.0014.25

am: Easy 6.25 around Sugarhouse. Cold - 5 degrees, lightweight cotton gloves not cutting it.

pm: 8 miles on treadmill in 57 minutes. Also did some core exercises, push-ups and sit-ups while watching Rudolph the Red Nosed Raindeer.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Twelve miles in 1:30.

Everything is harder in the winter. I mean literally harder. I'm sure the midsole of your shoe is harder and has less shock absorbtion when it's five degrees out. The road seems harder. On the rare occasion when the grass and trails aren't covered with snow, they are harder too. My bones feel more brittle. I think I'll have to avoid hills. On tonights run I did the first eight miles in Sugarhouse Park, which is hilly, and I really felt achy. Then I did the last four in my neighborhood, where it is flat, and I felt like I could keep going all night.

The obvious solution (other than moving to a warm climate) if to run more on the treadmill which I find to be way easier on my legs. But when I'm in a phase of training where I'm focusing on long aerobic runs, I hate to use the tm. I like to save it for harder runs. Might have to change that philosophy and maybe use a 2% incline to make it a little more realistic.

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
2.000.000.000.002.00

Two miles on the treadmill.

45 minutes of weights/strength training.

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
6.000.000.000.006.00

Six easy miles in Sugarhouse Park.

Rough night here in the Murphy house. Seems the 10 year old child thinks that life is unfair

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
2.000.0010.000.0012.00

Treadmill Workout:

1.5 mile warm-up

10 miles in 59:21

.5 mile cool down

1.5% incline for the first 7.25 miles, then dropped down to 1.0% as I increased the pace at the end to make it psychologically a little easier.

I'm pretty happy with that. Especially since I'm still sore everywhere from the weights on Thursday.

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
45.500.0010.000.0055.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):