Rob Murphy

Week starting Dec 18, 2011

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
2010201120122013201420152016201720182019
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. 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: 5.00 Month: 45.75 Year: 809.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.606.004.650.0076.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Interesting article in the Salt Lake Tribune this morning on the impending death of the Salt Lake Marathon. Apparently Scott Kerr and the entire staff have resigned. Chris Devine poisons everything he touches and never deals in good faith. Too bad... Salt Lake supported the race and deserves better. One reason why I am leary of for profit races like Rock n Roll or Ragnar and anything by Devine Racing.

Five easy miles around Liberty Park 

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
13.000.000.000.0013.00

13 miles in 1:38 mostly around Sugarhouse Park.

A first for me on my run today. I saw a bald eagle in the park. My first two laps around it was sitting in a tree. On my third lap around he was sitting on the iced over pond eating what I think was a duck.

I saw this morning that Ron Paul is in a statistical tie for first in Iowa. We could elect him president so we could get rid of clearly unconstitutional laws like the Federal Endangered Species Act. There is no constitutional authority that grants such power to protect critters to the federal government.

 Then I could go over to the park and blast that bird.

Looking forward to lunch at the Fiddlers Elbow with a bunch of blog folks. Then Ann and I are headed up to the Alta Peruvian Lodge to cash in my free room I won at the Downhill Dash this year.

 

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
9.250.000.000.009.25

There's a great picture of the Sugarhouse Park bald eagle in the Utah section of the Tribune this morning.

9.25 miles on the treadmill at the noisy, hot, crowded Sugarhouse 24 Hour Fitness. Looking forward to a relaxing run in the mountains tomorrow.

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
16.251.000.000.0017.25

I met my friend Bret Jardine (bret.fastrunningblog.com) up at The Canyons where he and his family are skiing for a few days. We drove down to Salt Lake and did a great run up City Creek Canyon and back Made it about six miles up before the road got too snowy/slippery and we had to turn back. Finished up with a brief tour of the capitol and downtown.

PM: 4.25 on the treadmill with the last mile in 5:56 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.605.004.650.0011.25

On the treadmill...

1.25 mile slow warm-up

9.65 miles in 60 minutes. Started at 9 mph and increased the speed .1 every 5 minutes until 40 minutes when I sped up to 10 mph. Over the last 15 minutes I worked up to 11.1 mph. I was plum tuckered out at the end.

Brief cool down. 

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
4.000.000.000.004.00

Really super easy four miles.

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
16.500.000.000.0016.50

Great run this morning.

I met Fritz and Jon Kotter at 8:30 at the Jordan River Parkway for a cold run along the trail. Ended up doing 16 miles in 1:53 with several miles near the end at about 6:30 pace which is pushing the limits of my "comfortable" conversation pace. Jon then asked if we wanted to "pick it up a bit". I was thinking we already had and said so - so they had mercy on me.

Went to Einstein Bagels after for breakfast and coffee to warm up. I'm really enjoying my Saturday morning runs with these young whipper snappers. 

Taking the kids to see "We Bought a Zoo" now. It's a family tradition to go to a movie on Christmas Eve. One way to get the kids out of the house and focused on something else. 

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
65.606.004.650.0076.25
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