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:
36.00
Month:
91.25
Year:
1700.95
Fri, Nov 13, 2015
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
2.00
0.00
0.00
0.00
2.00
2 easy miles plus some serious lifting. Nice hot tub soak after.
Hoping for a nice trail run in the morning if that's possible.
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Weight: 0.00
Calories: 0.00
Comments
From Steve on Sun, Nov 15, 2015 at 13:45:59 from 66.87.126.145
I need some lifting ideas. What's your routine?
From Rob Murphy on Sun, Nov 15, 2015 at 14:09:33 from 24.10.247.181
Usually something like this...
50-100 push-ups in sets of 25 or 30
50-100 sit-ups or other ab related exercise
10-20 dips
3 sets of 8 pull-ups or chin-ups
30-50 ploy box jumps
2 x 25 calf raises with 120 lbs.
2 x 10 dead lift with 160 lbs. I use two 80 lb. dumbbells
2 x 10 one arm dumbbell presses.
2 or 3 sets of leg presses. I do one leg at a time since running is an alternating one-legged activity.
I do this as a circuit with as little down time a possible between sets and exercises.
From Steve on Sun, Nov 15, 2015 at 16:50:55 from 66.87.76.5
Nice. Thanks!
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