Rob Murphy

Week starting Dec 27, 2015

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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:	26.00	Month:	81.25	Year:	1690.95

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
45.50	0.00	4.75	0.00	50.25

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

Sun, Dec 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

AM: Easy run plus the weights/plyo routine at the PBAC. Only partially made up for my gluttonous excesses last night.

PM: 12 times up and down the Kon Tiki steps. Took about 20 minutes.

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

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Mon, Dec 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

One last run here in Pismo Beach before heading home from LAX tonight.

9 miles easy - just exploring. Then breakfast at the hotel which included lots of sugar and simple carbs so Ann and I walked a couple miles on the beach to counteract the insulin spike.

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

Comments(1)

Tue, Dec 29, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Resting today.

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

Comments(2)

Wed, Dec 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	0.00	11.00

11 miles on the Jeremy Ranch Road. It's packed snow up to the Morgan County line and very runnable in trail shoes. Feels a lot like running on packed beach sand which I've done a lot lately. Once you get to the barn the road is considerably less maintained but still runnable for a while in tire ruts. I turned around at 5.5 miles.

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

Comments(4)

Thu, Dec 31, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.25	0.00	4.75	0.00	10.00

Wrapped up 2015 with a stellar treadmill run. Alternating hard/easy quarter mile segments for a little over 10 miles.

I've been listening to Chris Stapleton's Traveller album a lot lately. Love it! Especially good is his cover of the old George Jones classic "Tennessee Whiskey". Stay away though if you don't like your grandpa's country music or songs about whiskey and women problems.

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

Comments(6)

Fri, Jan 01, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Easing into 2016.

5 miles around Sugar House plus 6 striders and some rope jumping.

PM: 2.5 mile walk around 15th and 15th with Ann.

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

Comments(1)

Sat, Jan 02, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	0.00	0.00	12.25

Loaded up the whole family (4 people total) and travelled to the Olympic Oval this morning. Everyone ran including Andy who had to be bribed with a chicken sandwich after. Ran into Steve Ashbaker at the end - it's been a while. Had a nice conversation about child rearing and how the Ashbaker kids should go to Alta High. Especially if they can run.

PM: Experimental 4.25 mile run. So I've had this chronically achy and tight right hamstring and left hip for months which is really messing with my running in every way possible. Today I did about a half hour of foam rolling and then went for an easy run. It really helped the hamstring, less so the hip but the hip was a little better. I think I need to figure out a way to do it 30 minutes a day. Might have to invest in one for my classroom.

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

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
45.50	0.00	4.75	0.00	50.25

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

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