Abby Murphy

6 miles around the Olympic Oval 🕳

First day of pre season track practice. Easy run and some stuff in the weight room 🏋🏼

6.5 miles at practice after school.👾

Easy run and then 8 hill sprints.

Easy run and then the weight room.

Ran the K-Mart loop and the lower loop.

4 miles around Sugar House park

2 miles to the garden center and back with Andy.

Ran the K-Mart loop and then did the weight room.

Ran 4 miles on the K-Mart loop with my team.

Ran the Lower Loop once easy then again as fast as we could. Then a one mile cool down

4 miles and the weight room.

2 miles and some striders before the race tomorrow.

Drove to BYU early this morning. The girls 1 mile was the first event and I was in the 3rd heat. On the first lap I was in 7th or 8th place and slowly worked my way forward from there. On the last lap I was in 3rd but then got passed by 2 more people towards the end. Overall I was really happy with the race because my previous PR was 6:30 and that was for 1600 not 1 mile. I had the goal of breaking 6 minutes this track season, but now I might do it in an indoor meet before the real season even starts.

Me and my dad went to Mimis for breakfast after.

4 miles around Sugar House park on my own. Then 2 miles around the neighborhood with Andy.🤔

went to the Olympic oval with dad.long ish run then a 400 all out.

30 miniutes and the weight room.

6.5 miles around sandy.

Ran the K-Mart loop and then did 4 hill sprints.

3x around the McDonald's loop with the last time fast. Weight room 

3 miles with Andy 

4 miles and the weight room 

ran 7.5 miles in 65 minutes averaged 8:40 pace 

Left school and got to the Olympic Oval around 3. Raced around 4:30. I went out way too fast so I sort of died the last lap. I still got a new PR (6:03)beating my old record of 6:08👽

Went for a warm up jog with dad. The whole race was Cold and snowy with slush covering the road the whole way. Because of that I was actually glad to see that I got a new PR 21:29. The way out was fine with wind at my back. But then the way back the snow would blow straight into my face. Overall I would say it was a good race 

Could not run with the team today so ran alone at home. Ran around 9th and 9th then headed towards Westminister College then down and through downtown Sugar House then up the park trail and around the neighborhood some. 

4 miles around the lower loop a couple times. 6x30 second sprints within the run. Went into the weight room after.

• 3.5 mile warm up (30 minutes)
• 6x400 meters at 1600 pace         Splits: 1-.86, 2-82, 3-83, 4-86, 5-90, 6-86
• 1 mile cool down 

• 6.5 miles(60 minutes) comfortable pace into Draper Park and down one of the trails
• 6x100 meter striders 

• 3.5 miles (30 minutes)
• Weight room     60 push ups, 120 abs, 20 stem ups, 40 squats,20 jump squats, 1 minute bucket carry, lunges.

• ​5 miles around Sugar House Park.

• 2 miles just cause I felt like running.

Could not run with the team today so did the workout on my own.

• 4 miles around the neighborhood and by Highland
• 10 stadium steps (it was supposed to be 20 but some guy kicked me out.)

• 30 minute warm up 
• 2x800 meters in 2:58 and 3:09
• 4x400 meters in 80,82,84,85
• 10 minute cool down 

• 3.5 miles with Maddie (30 minutes) 
• Weight room box jumps, weights, core,push ups 

• pre meet workout 2.5 miles (20 Minutes)
• 6 striders

Well I broke 6 minutes! I did not have school today so I got to relax all day. Felt really good for the whole race unlike last time when I went out to fast. I started to go out a little fast but then slowed it down after a hundred meters or so. I was really happy to break 6 miniutes because I have been trying to break it for the past couple meets now. It was really cold outside so my cool down was not the best there are only so many places to run around the parking lot of the olympic oval. But the free chocolate milk afterwards was a plus.

• 10 miniute warm up
• 1600
• 10 miniute cool down 

took 2 days off this weekend after my race on Friday. Really enjoyed the super warm weather today. 4 miles around Sugar House 

• 4.5 miles around Sugar House Park
• 6 hard hills

7 miles on Porter Rockwell trail with 1 mile all out.

Track team social after so that was fun

3.5 miles and then the weight room 

• 2 mile warm up 
• 10 x 200 meters on the track
• 1.25 mile cool down 

well today was supposed to me my off day that did not happen...

I went hiking on the Bonneville Shoreline Trail. Once I got up there I just decided to run. Really enjoyed the warm weather and sun.

• track team warmup 
• 1 mile warm
• 3miles on lower loop ad surrounding neighborhood 
• 1/2 mile fast on track 

3 miles 

• track team warm up
• 1 mile warm up 
• 6xflying forties 
• 1/2 mile cool down 

• track team warm up 
• 5 miles around sandy 

• half mile warm up 
• 8 miles on Porter Rockwell trail 

• track team warm up 
• 1 mile 
• Weights 
• 3.75 mile run 

• Track team warm up 
• 1 mile 
• 9x400 in sets of 3 in 95, 90 ,85
• 1 mile cool down 

• track team warm up 
• 3.25 miles
•  Hard Ab set 

•  track team warm up
• 2.5 mile warm up 
• 12 miniutes(7 laps) 
• 1 mile cool down 

Did not run at practice today so I ran at home.

3.25 mile warm up 

8 hill sprints in Sugar House park 

1 mile cool down 

I Felt really good on the run today. I ran 8 miles on my own on the Porter Rockwell trail. Then a mile with one of dads old runners who we ran into on our run today.

• track team warm Up
• Additional 1 mile warm up 
• 4x800 
• 1 mile cool down 

Had to get home fairly quick so I only did a 30 miniute run was supposed to do the weight room but did not.

• 2 mile warm up
• 3200 fast
• 1 mile cool down 

Skipped the warm up today and headed up to Porter Rockwell trail

• 1.25 mile warm up 
• 12x200 no walking in between(3)
• 1 mile cool down 

8 miles up City creeck canyon

track team warm up plus 30 miniute run then the weight room

Easy pre meet workout and some striders 

First meet of the season against Corner Canyon. I  raced the 1600,800 and 4x4 relay 

1600: I ran a 5:58 which is just short of my best time of 5:57. Felt really good the first 2 laps. I came into the 4th lap in 4th place behind 2 Alta girls and one from Corner Canyon. I realized about half way through the lap that if I passed her it would be a point for Alta so I did to finish in 3rd.

800: ran a 2:46. It was my first time racing the 800 so I was a little nervous. I took the first lap in 88 seconds and sped up on the last lap to finish in 5th 

4x4 relay (400): I ran on a relay team with 2 seniors and a sophomore. Raced in the 1st leg of the race. I ran a 74 but I did not really like the race. I enjoy the 800  and 1600 more.

• Track team warm up
• 16 laps around the track
• 10 stadium steps.

• Track team warm up
• one mile warm up
• 9x400's at 1600 meter race pace
• 3 mile cool down

7 miles around Liberty Park.

4 miles and 6 striders before the workout tomorrow.

ok so it was really cold and windy and snowy. We did the track team warm up with the whole team but then everyone else went inside...except for distance runners.so we ended up doing 4x400 with 7 minutes rest in between.

we were supposed to do 45 minutes but me and Lauren got lost and somehow ended up doing 60 miniutes. Weight room after

Track team warm up plus one mile around the track 

One mile fast followed by two miles east followed by another lap fast.

pre meet workout two miles and some striders.

Started out the meet with the 1600 ran a 5:57. I got boxed in the last 100 meters do that probably caused me a few seconds but overall it was a good race. In the 800 we started, then people fell and we had to restart the race after another 10 miniutes or so. Ran a 2:43 which is a PR by 2 seconds.

We were running 55ish minutes.

ran the track team warm up...We ran the McDonalds loop 3 times (each loop is 2 miles )the first time was easy. Then the second lap was all out and then the 3rd time around was easy. 

Left school at 12:45. Left the school around 1:15 and it was about an hour to the meet. Got there early and ran around the school a little bit. 

3200: I ran a 12:46 which is a PR. I felt really really good the whole race. It was my best event of the day

We went on an adventure hike/cool down through the mountains in between the race and found some pretty cool forts and body holes.

800: My 800 was not that good. I ran a 2:47 which is slower than my best time. I did not feel good during  the race . I took the first lap to fast and then died the second lap.

30 miniute run.   I decide to run on my own which was fine until I tripped on something. And ended up with multiple cuts on my knees and wrists.

We have a meet tomorrow so we were running easy.  But I also did not feel good so I just did 2 miles.

I did not have a good race. I was still sick so that did not help anything..I ran a 6:07 which is 10 seconds off from my pr but we went to Krispy Kreme with the Other girls and got donuts.

Workout on the track. 

Two mile warm up

6x400

1.25 mile cool down

6 miles on Porter Rockewell trail.

4 mile warm up 
6x150 

5 mile trail run somewhere outside of Goblin Valley.

4 mile trail run with a ton of uphill switchbacks.

6.25 miles 

800: well I had a really awful race so yeah. I felt really good before I just don't really know what

3200: I was not supposed to race the 3200 but only one other girl was doing it so I decided to anyway. It started pouring with wind half way through so my time was not good for that race either (13:07) 

It was not a good day though 

it was cold and rainy all day we did 2.5 miles outside.

5 miles around the k mart loop and then a little bit more around the school 

i had another not so good race..well first off I ran a 6:10 which is not good at all. We were expecting to race at 10 but the race got so far behind schedule we did not race until nearly 12:30. We warmed up spring 9:45 after they called the 1st call for the girls 1600 but then we had to wait longer so we had to warm up 3 times before finally racing. I felt really good the first two laps but the last two were awful.

4 miles around Sugarhouse park and then 6 hill sprints.

Ran the Gully Long run. 

We ran the Gully Long run again. Ran it in 57 minutes today.

had an orchestra thing today so no run .

• 7 lap warm up 
• 8x 300 with 100 walk in between  ranging from 60 to 63 seconds but my fastest was 57 seconds.
• 1 mile cool down around the track.

6 miles on Porter Rockwell getting progressively faster each mile.

5 miles around Sugar House Park and my neighborhood.

I was supposed to do 2 events today the 3200 and the 1600 but I only ended up doing the 1600 because there were no girls who were racing. Didn't do super well ran a 5:58 so it was not that bad.

8 miles on Porter Rockwell trail with 4x quarter miles all out with a mile in between.

We were supposed to be running the gully long run but me and Lauren decided to take a different trail...that trail ended up being longer than the gully long run.

ran a mile warm up and then did 12x200 ran every 200 between 38 and 32 seconds with our average pace being 37.  1 mile cool down 

ran in the gully but decided to take a different trail...so we got lost and ended up with more mileage.

2 miles 

4 miles then 4 200's

2 mile pre meet workout and 6 striders 

The 1600 was the first race so we got to the meet and started warming up...I had a really good first 2 laps but then the last 2 were not so good..I still got a PR though which was good cause I have not been racing well for a while.

Even though it was not a PR it was still a really good race.. It was really hot throughout the whole race..and I didn't fade on the last couple laps like I usually do.

• 6 lap warm up 
• 4x300 under 60 seconds 
• 6x200 under 38 seconds 
• 6 lap cool down 

Ran the gully long run alone.

3 miles before leaving on our trip.

4 miles with dad after a long day in the car.  Averaged 8:46 pace

4 miles around my grandparents house..my ankle started hurting about half way through but I think it is ok 

my ankle only hurt for a few minutes so that was good...ran at the pine river school on their track.

• 1 mile warm up 
• 6x flying 40's
• .50 mile cool down 

5miles followed by 40 lunges

Woke up this morning and did not know I was going to race today...let alone a half marathon.

The course was a 2 loop course all on trail  with quite a few hills. I ran the first loop in 56 minutes and finished in 1:57:40. I won my age group and was the 7th overall woman. I was happy with it considering I have never raced it before and I didn't know I was racing. 

i kinda got a knee injury due to my half marathon so I haven't been running..felt pretty good today though 

6 miles at Jeremy ranch.

4 miles and some striders 

3 miles in the gully 

6.5 miles on Porter Rockwell averaging 8:37 pace

• 2.5 miles
• 10 stadium steps 
• Bear crawl
• 2x1 minute plank 
• Lunges 
• 2x3 count jumping jacks 
• 2x running v sit

6 miles up at Alta ski area.

4.5 miles..

.50 mile warm up 

30 minutes (4 miles) 

Sit ups,push ups,planks,lunges

9.5 miles on the pipeline trail.

2 really really easy miles with Andy 

4.5 miles in the gully 

1.5 mile warm up 

1.5 mile all out

1.5 mile cool down 

4 miles around the lower loop

Weight room plus core exercises 

7 miles on Porter Rockwell trail with a half mile warm up 

6 striders 

AM:8miles up at Alta 

PM:1 mile around our neighborhood 

.5 mile warm up

4 miles 

6 striders 

Bear crawl,lunges,step ups,push ups ,sit ups 

9.5 miles along the pipeline trail.

2 miles around the neighborhood 

Woke up early do be in Sandy by 6. Ran a 1.5 mile warm up with dad. Felt pretty good the whole race until the way back when my ankle started to get really tight and hurt.but it was ok a little while after the race. Ran most of the way with Morgan. Overall I was happy with it.

3.5 miles around the school 

6x hill sprints 

Core workout.

Half mile warm up around Draper park 

7.5 miles on Porter Rockwell trail.

AM:Ran at Alta ski area for 1 hour and 22 minutes.

PM:Core H routine 

AM:Warm up plus 6 striders and 30 minute run 

Played ultimate frisbee after but I'm not really sure how much we ran during that.

PM: core H routine 

6 miles around Sugarhouse Park.

Woke up fairly early to go for a run with everyone which was kinda hard after being up late last night for the wedding. Easy 7.5 miles on the summer road and around the campground one time.

Sat in the Hot Tub for a while after.

PM:core H routine.

.5 mile warm up 

Did the Gully long run today in just over an hour.

6 hills 

first day at camp was pretty successful. Had an early flight from salt lake followed by an hour bus ride from the airport to Boulder. Checked in to dorms then had lectures and what not for a while.easy 4 mile run on the Boulder creek path followed by some rope stretching. More lectures after dinner. 

AM: 4 miles on the Dowdy Draw trail. Average 7:50 pace 

Pm:running scavenger hunt another 2 miles 

Fartlek workout at Bufallo ranch. 10x 1 minute fast one minute steady for a total of 4.5 miles. 

9 mile hike up green mountain which was without a doubt the hardest trail I have ever hiked. I didn't know how many miles I should count a 9 mile hike for so I just counted it as 4

2.5 miles around campus 

Rope stretching 

Yoga 

Well today was the day we had been waiting for all week...The Tank (a rolling mostly downhill rolling run on the way out and rolling uphills the way back) did the first 3 miles on an 8:15 pace (which was fast considering the fact it was all on Sandy trail) then the last 2.5 which were supposed to be hard on and 8:00-8:15 pace. It was a hard workout but it wasn't as bad as they made it sound all week at camp.   Sorta sad that camp is over I'm so glad I decided to go and am so happy I got to experience all the different runs around Boulder.

4 miles and then Hill sprints at Sugarhouse park. 

6.5 miles on the Porter Rockwell trail. Didn't feel very good on the workout so I took it sorta slow.

Nice run up st Alta ski area today.  Ran up and did 2 campground loops. I felt a lot better than yesterday so that was good. 

4 miles easy followed by core, step ups, lunges etc. 

Ran 7 miles up at Jeremy ranch this morning. It was really nice and cool up there so that was a lot better than the 90 degree weather we have been running in lately.

ran around the neighborhood plus striders and Streatching before the race tomorrow 

Pretty successful first 10k. I was going for sub 45 minutes and ended up with a 43:38. I finished 5th in my age group. I ran the first 3.1 miles in 20:10 which is technically a 5k pr. I was sorta disappointed that I didn't break 20 minutes but overall it was a great race and I really enjoyed it. 

easy 30 minute run 

Core X routine 

Jump rope,push ups and Abbs in the weight room. 

half mile warm up 

7 miles on Porter Rockwell trail with 4x 1/4 mile fast.

Alta run with 3 loops around the camp ground. 

3 miles plus stadiums and core drills.

6.5 mile loop plus a lap around the park and then finished off the last little bit around my neighborhood

Ran the gully long run.

.5 mile 

6x flying 40's

.5 mile cool down 

2.5 mile warm up 

2 mile time trial.   13:46

2 mile cool down 

Alta run with 4 campground loops.

5 mile around my neighborhood and sugarhouse park.

8 hill sprints 

7 miles around Sugarhouse Park and my neighborhood 

Gully long run.

.5 mile warm up and track team drills plus the lower  loop.

5x800 with one lap in between on 3:10.

1) 3:04

2) 3:08

3)3:10

4)3:13

5)3:12

1 mile cool down

Really easy 7.5 miles on Porter Rockwell trail.

9 mile Alta run. It was a kind hard run cause we camped up at Albion Basin last night and didn't sleep very well so I was pretty tired and my legs were really stiff but I started to feel better on the way down.

Easy warm up and stretches 

30 minutes easy (3.5 miles) 

7 miles around sugarhouse park 

Core h routine 

2 mile warm up 

2x1000, 2x800, 2x400

Mile cool down 

Easy run on porter rockwell

10 miles up at Alta. It was our last day up there for a while due to the fact school starts Wednesday. Felt pretty good most of the way. 

11 miles up at Jeremy Ranch with the team. Felt really good and really enjoyed the run and the cooler temperatures. 

5 miles around Libery Park.

8xflying 40's on the track 

First after school workout of the season so it was really hot.

5 mile Indian run at a really slow pace 

1 mile warm up plus 12 laps 

1 mile warm up around the course. 

I really enjoyed the race today. I finished 3rd from our team with Morgan and Audrey leading. I felt really good most of the way except for some weird ankle pain after the set of 3 hay bales which went away fairly quickly. I was pretty happy with my time of 13:35  3.14 mile cool down after around the school and neighborhoods around the school. 

10.5 miles up at Jeremy ranch with Jake and Andrea. Ran out to the end of the road and then stopped half way back to the start at Mormon flats. Iced my legs in the river for a while after. 

4 miles easy around Alta fairly easy cause I was sore from yesterday's run. 

7 miles around Alta before the meet tomorrow.

Started off my jogging the course with some of the guys plus sidnie and Clara.

The race was supposed to start at 7:15 but it didn't actually start till like 7:30 which sorta made everyone really anxious. Ran the first mile in 6:38 which was on pace but then I had a really bad second mile and ran it in 7:30. It just wasn't a good race for the last 2 miles. 

4 miles around the school. 

2 easy miles on the track before tomorrow's meet.

Had lots of time when we got to the meet so we ran the full course.  

I raced a lot better today than I did on Wednesday it still wasn't the best race in the world but for our girls team it was a really good race. The course was really muddy so you had to run through the mud a lot which was sorta fun. Ran a mile cool down with the girls after.

4 miles plus some hill sprints 

9.5 miles up City Creeck Canyon  

ran around the gully and then did 8 hill sprints 

12x200

6.5 miles in the gully. None of the girls could get to the gully so I ran with the guys at a farily fast pace for the first 4 miles before slowing down after the big hill. 

2 miles around my neighborhood before racing tomorrow 

pretty good race really enjoyed the course. Really enjoyed the downhills and most of the up hills weren't that bad so that was good. 

6 .25 miles around the area of the school and draper park 

2 lap warm up 

8 laps 200 on 200 off 

30 minutes 

20x stadium steps.

10 minutes 

6.5 miles 

Warm up

10 minute run 

20 stadium steps 

30 ministers run 

60 minutes around the school plus the weight room after.

10.5 miles on porter rockwell 

10.5 miles on Porter Rockwell

4 miles around Sugarhouse plus the Core H routine 

1.5 mile warm up down to Crescent park 

8x400 on 90 seconds but did all of them in under 88. Felt pretty good it was a pretty enjoyable workout ran a mile and a half cool down after.

8 miles on Porter Rockwell trail it was to hot to be even the slightest bit enjoyable so we just sorta tried to not die 

12x200s

3.5 miles before the meet tomorrow 

6 miles around the park city course with the shadleys.

30 minutes plus hill sprints 

7.16 miles around sandy.

65 minutes ran around the lower gully 

1.25 mile warm up 

2x1200 

2x800

2x400 all at 5000 meter race 

1 mile cool down 

we started tapering before region today so pretty easy workout today.

2 miles, just two laps around the school 

Afternoon meet so we had school all day. Got out of school at like 2 oclock and didnt race untill 5:30. I ran a 20:17 which is my season PR for cross country. The first mile I felt good the second mile a struggled a little bit but I just tried to keep a more open attitude which I have  struggled with a lot this season. plus about a 1 mile warm up ant then a cool down plus running around the course to cheer for the guys

7 mile adventure run with Elise and Ricky and Austin. Didnt die so that was a plus.

The season is technically over now so it was just me and Sydni for today.

2 mile warm up around the school

5 stadium steps, push ups, sit ups,

800 meters just normal pace

repeat 4 times.

6 miles after school

3.25 miles around Jackson. It was a lot colder than it is in salt lake.

​6.5 miles on the Taggert lake trail in Grand Teton. Ran to the lake the around to Bradley lake then back to the parking lot.

6.5 miles around this one loop and then 10 hill sprints up the fire hydrant hill in Sugarhouse Park,

7 miles arounf the school

4 miles in the Jordan Gully with some of the guys. 

2 mile warm up 

6 flying 40's

6 miles around the park 

4 miles plus 8 hill sprints 

6 miles and then 10 stadium steps 

6.5 miles around sandy and the wetland park 

6.15 miles around sugarhouse park and my neighborhood .

6 miles around sugarhouse park

6.5 miles around sugar house park 

Core routine plus stretching 

Woke up early to fly to California.

Ran 4 miles around Pismo beach

4 miles and the the stairs a bunch.