Rob Murphy

Week starting Dec 10, 2017

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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: 6.25 Month: 70.70 Year: 1771.41
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.000.000.003.0050.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.7510.00

Escaped the cold/smoggy Salt Lake air for the warmer/clean Park City air. 10 miles at Round Valley. 8 striders on the soccer field.

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

Rest and recovery day.

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
8.500.000.000.008.50

8.5 miles on the treadmill. 

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

AM: 6.75 miles on the treadmill and 1.5 miles on the stair stepper. Hot tub.

Shout out to the good people of Alabama!

Another shout out to Pat DiNizio, lead singer and songwriter for the Smithereens - one of the best and most under-appreciated bands ever - who died today at 63.

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
8.000.000.001.259.25

Drove up to Park City for some gunk-free air.

6.5 miles on the Jeremy Ranch Road. The road was mostly packed snow and ice so I wore my spikes. Then I did 6 X the hill up Daybreaker Dr. followed by a 1 mile jog.

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
5.750.000.000.005.75

Easy run around Hillside Middle School during Andy's basketball practice. Striders after on the big grass field.

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
7.250.000.001.008.25

4 miles easy finishing up on the Highland High track.

8 X 400 in 42.6, 41.1, 40.9, 39.6,, 39.1, 38.4, 36.0, 32.2

3.25 mile cool-down in the snow.

I didn't like how I felt on the 32. Probably because I remember how I used to float effortlessly through 30 second 200s thirty years ago. The thought/feeling is there in my mind, as fresh as ever, telling me that is how I should run.

Post-run recovery at Dunkin' Donuts.

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
47.000.000.003.0050.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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