Rob Murphy

Week starting Jan 05, 2014

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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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.500.000.002.0063.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Jan 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.002.007.25

No morning run today. Saw Joah off pretty early and then the kids and I picked up Ann from work and we had a great breakfast at Ruth's.

I read this obituary in the Salt Lake Tribune. One thing Utah newspaper's have is great obituaries. Way more detailed than what you find most places - almost mini-biographies sometimes. Anyway, this H. Rush Spedden fellow lived an amazing life.

Another great web site and tribute.

I invented a new workout today that I am going to cryptically call the "H-Fartlek"

Core workout after.

After a 1 mile warm-up with Andy on his scooter, I did 45 minutes of H-Fartlek.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(7)
Mon, Jan 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight easy miles around Alta High School plus Jay Johnson's core routine with my runners. Listening to them whine about it the whole time was funny. And sad.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Tue, Jan 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Post lunch: 2 mile walk/jog

Nine miles at the Oval with my team plus some drills and striders. Ran into Corbin Talley with his Davis team and ran with him a bit. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Wed, Jan 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Tired today. Questioning my purpose. Sometimes teaching/coaching can wear a person down.

It will pass though.

PM: Ran an easy 2 on the treadmill and then did a hard strength/core workout.

Took Jake's hot tub advice after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(9)
Thu, Jan 09, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Post Lunch: 8 miles - 60 minutes - stinging pellet snow - wind - cold.

Maybe more later. METT-T dependent.

Had to say good-bye to one of my favorite students today, a young lady named Savannah Keys. She's moving to Nashville to become a country music star. She's really good and is already signed to a label. So all you country fans should look out for her.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Fri, Jan 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Jan 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

One mile warm-up jog up to Highland High.

Met Jake, Fritz, Nate, Collin, and Josh and did the standard Saturday morning tour of Holladay and Millcreek. I ran well most of the way until my right knee and hamstring started acting up a bit and so I had to back off some.

16 miles in 1:53:50. A pretty solid aerobic effort for me.

PM: One mile jog. Not sure why.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.500.000.002.0063.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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