Rob Murphy

Week starting Dec 01, 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: 36.00 Month: 86.25 Year: 1904.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.500.000.000.0050.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

3.25 mile walk/jog around the neighborhood.

Congrats to all you Auburn fans on the blog.

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
8.250.000.000.008.25

Great workout this afternoon in EL BARRANCO!

8.25 miles plus a little gym workout after that included some Plyos, push-ups, AB BLASTERS, pull-ups, and lunges. Had Kramer, Braydon,Davis, Cubby, and Jacob to the same workout only a bit more up-tempo and pushing the hills like screaming banshees. Getting ready for the Mt. SAC course this Saturfay.

Blizzardo Diablo on the way tonight for us folks in Utah.

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

I haven't run today and don't intend to. The plan was to get my guys going on their run after school and then head to the gym for a longish run on the treadmill. That didn't happen. Instead, we watched videos of last year's Foot Locker West race and talked about race strategy. We also watched video of the 2000 race where Ritz, Webb, and Hall went 1-2-3. Whatever Dathan Ritzenheim has or hasn't accomplished since then, he was one hell of a high school runner. I'm not sure I've personally seen anyone better. I think it was pretty inspiring for Kramer to watch it.

One thing I think about a lot as a coach is how much courage it takes to be a top runner. Yes, there's the talent aspect which is essential, but the longer I do this, the more I'm convinced that courage is what makes a champion. Ritzenheim ran with courage rare for  17 year old. 

How do you coach or teach that?

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
7.000.000.000.007.00

I ran the Best Buy Loop with Kramer, Braydon, Davis, and Cubby - my Foot Locker Foursome.

17 degrees. Too cold. But when I got home Ann had a big pot of white chicken chili on the stove. So that was good.

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
8.250.000.000.008.25

On the treadmill after 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
11.000.000.000.0011.00

I "ran" on the Stair Master tonight while Abby was swimming. After warming up I did 501 floors in 60 minutes which is apparently 10.5 miles.

Foot Locker West is tomorrow. If you go to the link you can find a link to the live webcast. My boys race at 11:40 Utah time.

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
15.000.000.000.0015.00

15 cold, snowy miles with Jon Kotter.

Kramer! Back to Foot Locker Nationals for the second straight year!

Got our Christmas Tree today. Yay! As Abby would say.

PM: Upper body snow shoveling workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.500.000.000.0050.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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