Rob Murphy

December 21, 2024

15% off for Fast Running Blog members at St. George Running Center!

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:	26.00	Month:	81.25	Year:	1690.95

Sat, Jan 21, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.25	3.50	2.25	1.00	13.00

Cold and rainy morning here so I decided to do a hard treadmill run.

2.25 mile warm-up

3 miles in 18 minutes

.5 mile jog

2 miles in 11:28

.5 mile jog

1 mile in 5:15

2 miles at 8 minute pace

1 mile in 5:55

1 mile at 8 minute pace

I was trying to come near to approximating the effort of a half marathon which I should be racing today.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments

From Jon on Sat, Jan 21, 2012 at 12:19:31 from 98.71.175.203

I can't stand speedwork on treadmills except long tempos, cause it seems like I spend the whole time pushing buttons plus can't figure out speeds in my head while running fast.

From Rob Murphy on Sat, Jan 21, 2012 at 12:26:41 from 76.27.122.13

Really? Because I've become totally treadmill dependent for fast runs and intervals. True, the button pushing is annoying, but I like the controlled environment and I don't loose focus on the treadmill - If you want to slow down you have to basically say "I'm going to wimp out now" and reach up to push the button. I try to keep the thing at 1.5%.

Still, I've done much less treadmill running than usual at this time of year. Yesterday I ran mostly on grass and trails.

From Jake K on Sat, Jan 21, 2012 at 14:41:40 from 67.177.21.60

Nice workout Rob. So you were assuming that if you had run the 1/2 marathon, the last mile would have been your slowest?

Still planning to run the SLC 5K next weekend?

From Rob Murphy on Sat, Jan 21, 2012 at 14:47:50 from 76.27.122.13

Jake - I was thinking more in terms of calories expended rather than exactly approximating a half. But yeah, my last mile probably would have been my slowest. But I also probably wouldn't have run any miles in 5:15!

Absolutely racing next weekend.

From Wesley Hunt on Sat, Jan 21, 2012 at 15:47:22 from 99.25.245.254

Great run this morning, Rob. And I agree about treadmill interval training--it's almost mechanical. However, as to tempo runs, I've found that I perform much better on the road.

Hope all is well after a hectic couple of days. Congrats on the refinancing. Great interest rate.

Wesley

From Laputka on Sat, Jan 21, 2012 at 17:10:05 from 98.202.142.68

Do you know if Simonaitis is running the series this year? It's nice to see top flight runners at this event but it's a double edged sword when it impacts our AG.

From Andrea on Sat, Jan 21, 2012 at 17:15:23 from 67.177.21.60

I'm planning to be the photography extraordinaire at the race on Saturday. Hopefully I'll get a face equally as beautiful as the one in your blog photo.

Nice workout today!

From Rob Murphy on Sat, Jan 21, 2012 at 18:37:08 from 76.27.122.13

Andrea - that's the face of fierce victory!

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