Rob Murphy

Week starting Dec 19, 2010

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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: 9.30 Month: 108.30 Year: 572.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
80.501.004.000.5086.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles really easy in Liberty Park. I have to remember to run there more often as I'm increasing my mileage because it has a great flat wood chip path that is really easy on the legs.

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
22.500.000.000.0022.50

Pretty super run this afternoon. Steve Anderson and I ran from my house up Little Mountain in Emmigration Canyon and back. Cold, windy, some snow, but great to have some company and good conversation.

22.5 miles in 2:47:20. Sooner or later I'm going to have to figure out why I'm doing these weekly 20 milers or more with no marathon on the schedule until late May.

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
2.250.000.000.002.25

2.25 miles on the treadmill and then lots of weights/strength training. Probably enough to make me sore tomorrow.

Had a nice lunch today at Fiddler's Elbow in Salt Lake with several folks from this here blog. Got to meet several people in person for the first time.

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
12.000.000.000.0012.00

Twelve miles on the treadmill at the gym. Fluctuated between 7 and 7:30 pace most of the way. Was lucky enough to get a treadmill on the end and next to a broken one so I didn't have to make annoying chit chat with anyone or worry about my sweat landing on someone on the treadmill next to me.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Not a bad run today. Kept my vow made earlier this week to do more running on the path around Liberty Park which is really easy on the legs.

13.25 in 1:45. Easy 8 minute pace in a constant 35 degree drizzle.

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
4.501.004.000.5010.00

I had planned on doing a 10 mile treadmill run at sub six pace this morning. However, during my warm-up I discovered that I wasn't in the mood for long, sustained suffering. Shorter, more intense suffering seemed to fit the bill a little better.

1.75 mile warm-up.

5 x 1 mile with half mile recovery jogs. 6:00, 5:30, 5:30, 5:30, 5:28 - 1.5 % incline.

1 x 1/2 mile in 2:39 - 1 % incline

Short cool-down.

My mom is visiting and plans to take the kids out to lunch and to a movie this afternoon. So Ann and I will be able to wrap presents and go out to lunch.

I'm fired up about my Christmas run tomorrow. I've run on Christmas every year since 1981. It is my absolute favorite run of the year. Calm, quiet, zero traffic. I always feel like I'm the only one alive.After that, I plan to take two consecutive days off of running.

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
20.000.000.000.0020.00

This easily had to be one of my best Christmas runs ever. Ann drove me east on I-80 towards Park City and dropped me off in East Canyon by the entrance to the gun range. I ran through the canyon to the top of Little Mountain and then through Emmigration Canyon back into Salt Lake. Normally this would be a 16 mile run, but I kept taking little side roads and detours along the way plus a couple laps around my neighborhood to make it an even 20.

No traffic, sunny, about 20 degrees at the start and 40 at the finish, Roads were free of ice and the snow was beautiful. Glad I remembered my sun glasses.

20 miles in 2:28:03 (7:24 average)

I'm really pleased with this week. 86 miles total in only seven runs - no doubles. That might be my highest mileage total ever for a week. Definitely since the 80's. Feel good too, no aches or pains.

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
80.501.004.000.5086.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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