Rob Murphy

Week starting Jan 14, 2018

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRob Murphy's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
201020112012201320142015201620172018201920202021202220232024
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: 36.00 Month: 91.25 Year: 1700.95
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.754.005.003.5055.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Jan 14, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

Long run on the Jordan River Parkway...

Warm-up mile in 10 minutes then some stretching.

14 miles in 1:45. Slowest mile was the first one in 8 minutes and the fastest was the last one in 6:55.

Quarter mile jog and some stretching. Laid out on a picnic table with just my shorts on after. Warm and sunny for January.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Mon, Jan 15, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Up and down Grandeur Peak with Abby.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Tue, Jan 16, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 100 push-ups, 100 sit-ups

That's it, no running today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Wed, Jan 17, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.003.001.0010.00

1.5 mile warm-up.

8 mile tempo in 51:45. Ran the first 4 in about 27 minutes then ramped it up for the last 4. Finished the last mile in 5:54.

Short .5 mile cool-down as I was pressed for time. Very happy with this workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Thu, Jan 18, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM: 100 push-ups, 100 abs, lots of core.

PM: Gully Longer Run in 59 minutes. Legs sore from yesterday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Fri, Jan 19, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

No students today so I took and extended lunch and went to THE GULLY.

1. Ran the Gully Longer Run in 56:30

2. Ran 6 Gully Hill Sprints

3. Hot tubbed. Listend to three guys talking about how kids learn nothing in school nowadays but "socialism" and "eco crap". Not true. My students have no idea what socialism is.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Sat, Jan 20, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.002.508.50

Went to the gym this morning and had to wait around until my favorite treadmill opened up. I have spoken to the gym management about allowing other people on my treadmill but, so far, they are being unresponsive.

2 mile warm-up and then some streatching.

4 X 1 mile in 5:56, 5:52, 5:48, 5:39

2 X 1/4 mile in 80 seconds

Cool down

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.754.005.003.5055.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: