Rob Murphy

SOJO Break the Freeze 5k

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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

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Miles:This week: 15.50 Month: 81.00 Year: 206.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
119.500.006.220.00125.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

OK, finally back at it...

4 mile easy jog plus some strength training in the rapidly deteriorating Alta High weight room.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 miles, mostly around the Alta track.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

PM: 4.5 eliptical miles, 1 mile row.

We had a much needed light dusting of snow today. I haven't shoveled once this winter and we're well into January. Last winter we had the most snow ever, this year we're on track for the opposite. That's the way it is these days.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM: 6.5 miles on the treadmill, 1 mile row.

More snow today!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 6.5 eliptical, 1.5 mile row, light strength training and plyos.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: 1.25 mile warm-up, stretching, 7.25 miles on the treadmill in 60 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: Made oatmeal for the whole family before work/school. Walked the dog and did a little snow shoveling.

PM: Walked 6 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

PM: 7 miles on the treadmill and 2000 meters on the rower.

A hellacious snow squall moved in this evening! Snow mixed with high wind and lightening!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

PM: 2 mile warm-up, weights

More snow shoveling! Hoping for a snow day tomorrow or at least a 2 hour delay.

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
7.500.000.000.007.50

PM: Went to the gym and ran 7.5 miles on the treadmill in 62 minutes.

Then showered and went back to school and met Ann for dinner at Slackwater Pizza. Pretty good. Then back to school for Andy's wrestling match.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

PM: 3 eliptical miles, strength training including box jumps and bear crawls.

We are going to Jake and Andrea's for dinner tonight and to play with their toddler.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

AM: 9.75 eliptical miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: 7.25 miles around the slushy streets of my neighborhood. 8:58 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

Andy drove me to the gym in Sandy before wrestling practice and then picked me up.

AM: 2400 meter row to warm-up and then lots of lifting. Sauna after,

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

It is likely that I won't run today. I'm pretty sore.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM: 6.5 eliptical miles, 1 mile row.

This week has thrown obstacles in my path. Hope to be more in sync going forward.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: SOJO Break the Freeze 5k (3.11 Miles) 00:20:13, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.003.110.004.61

Fun race on a challenging course. I didn't wear my watch because the course was very hilly and it was really windy - something I only discovered while warming up. I saw the start location on the Jordan River Parkway and assumed the race would be a flat out and back. But no, the course quickly exited the parkway and wound through a neighborhood along the river. So I decided I would just focus on the competition and not my time. So I was relly happy with my time and now wish I had worn my watch.

This race had a very appealing 10 am start time which I find to be the heart of civilized, especially in the winter.

Happy Saturday everyone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: Walked to the gym, 5 eliptical miles and weights, walked home.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: Walked 3 miles

PM: Walked 6 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM: 9 treadmill miles - 1.25 mile warm-up, 7.5 miles in 60 minutes, short walk/jog cool down.

7.5 miles in 60 minutes is hardish for me now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

6 mile walk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

PM: 8.25 mile eliptical, 1 mile row. The row being hard.

Heading over to Highland High to watch Andy wrestle. Only a couple more high school wrestling matches for him.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: SLTC Winter Series 5k (3.11 Miles) 00:20:48, Place overall: 42, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.003.110.004.11

Not a good race today and doubly disappointing because I had high expectations. I was hoping to run about one minute faster.

Splits were 6:17, 6:46, 6:59 and 46 seconds for the point one. Oh well, I guess they can't all be winners.

Couple things though...consciously or subconsciously, I've made 5ks the focus of my racing. If I'm going to continue with that I should probably throw some striders and faster running into my training every now and then. Also more running across earthly terrain and less treadmill running. 

PM: Walked 6 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Walked 11 miles. Yes, that took a while.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: 6.5 miles in The Gully which was, amazingly, snow-free on the last day of January.

It was good to get outside and stare at the mountains. I've been spending too much time indoors under flourescent lights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
119.500.006.220.00125.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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