Bret

April 27, 2024

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Location:

Milton,GA,USA

Member Since:

Jul 27, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PR's -

Mile - 4:38 (High School)

2 Mile - 10:12 (High School)

3 mile - 15:51 (High School)

10k - 35:19 (High School)

Marathon - 2:59 marathon (London -2013)

Half marathon - 1:25:18 (Deseret News 2013)

Completed all 6 of the World Marathon Majors 2024

Completed each of the 5 majors (NY, Chicago, Boston, London & Berlin) at least twice.

8 x Boston Marathon (1999, 2000, 2005, 2007, 2014, 2020 (virtual due to covid) 2021, 2022)

13 x NYC Marathon (1997, 1998, 2010, 2011, 2014, 2015, 2016, 2017, 2018, 2019, 2021, 2022, 2023)

Short-Term Running Goals:

~~Sub 3 hour marathon~~

Long-Term Running Goals:

Continue to enjoy running and racing as long as my body permits me.

Personal:

Old guy - (grandfather even) been running for 40+ years.

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	29.50	Month:	133.50	Year:	526.55

Wed, Aug 18, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	2.00	4.00	0.00	15.00

AM - easy 5.0 mile run this morning before a treadmill workout scheduled for this afternoon. Little cooler (not much) this morning after an evening thundershower. Looking forward to some real Fall weather.

PM - lunchtime run 10.0 miles -

"Rob Murphy's Treadmill workout"

Incline set at 1%

2 minutes at 7 mph
2 minutes at 8 mph
3 minutes at 9 mph
3 minutes at 10 mph (this completes one 10 minute cycle) Repeat 5 times.

2 mile warm up and 1 mile cool down.

If nothing else, this is a mentally taxing workout - knowing the faster pace is just minutes away and more repeats of the cycle await. Felt very good after completing this workout that I worked hard, was not completely suffering, but was on the verge.

Comments

From Rob on Wed, Aug 18, 2010 at 15:41:43 from 72.254.127.152

That does sound hard, I'll have to give it a shot sometime. It's the 1% incline that would get to me I think

From Rob Murphy on Wed, Aug 18, 2010 at 17:50:58 from 205.127.70.66

I haven't copyrighted it or anything!

Good workout. The nice thing about the workout is that it's so easy to track your progress. Next time do 7.1, 8.1, 9.1, 10.1

As I ramp up to my half marathon in January I'm going to make 8 mph to 11 mph the standard. I almost have myself convinced that I could do it.

From Bret on Thu, Aug 19, 2010 at 08:36:55 from 66.192.234.30

You should put out your own book Rob. Give back to the running community!

Going from 8 mph to 11 would just about kill me right now.

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