Rob Murphy

November 05, 2024

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Location:

Salt Lake City,

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 with running, explore more trails, stay healthy.

Long-Term Running Goals:

Keep running and racing consistently for as long as I can. Find what is sustainable for me over the long run.

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
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 12.50 Year: 1470.39
Sun, Jan 07, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.502.004.000.0011.50

This workout used to be called my "Patented Treadmill Fartlek" because I invented it. I haven't done it for a few years though.

1.5 mile warm-up and then some stretching.

2 minutes at 8:30 pace, 2 minutes at 7:30 pace, 2 minutes at 6:40 pace, 4 minutes at 6:00 pace or faster. Repeat six times for 60 minutes of continuous running. Ended up with 8:83 miles and ran the last couple minutes at 5:45 pace.

Then about a mile cool down.

1.5% incline on the easier running. 1% for the faster running.

This used to be a staple of mine. I'm happy that I can still do it and that it didn't seem terribly hard.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bret on Sun, Jan 07, 2018 at 11:59:56 from 99.1.220.106

Nice work!

From Jason D on Mon, Jan 08, 2018 at 18:35:42 from 73.144.91.168

I like that workout. Last winter around this time it would have been no problem. Couldn't come close now. I'll file it away for the future.

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