Rob Murphy

Week starting Jan 15, 2012

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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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
37.50	6.50	5.25	1.25	50.50

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

Sun, Jan 15, 2012

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

Decided to take a rest day.

I took Abby to see War Horse at The Gateway. Lots of fun.

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

Comments(1)

Mon, Jan 16, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.00	0.00	11.25

Horrible run today. Wanted to run ten miles on the treadmill in less than 60 minutes. Got to the gym and did a 1.25 mile warm-up and then commenced to running at 6 minute pace. Just wasn't happening today. Managed 8.75 miles in 60 minutes and then a cool down. Bummer.

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

Comments(2)

Tue, Jan 17, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.75	3.00	3.00	0.25	11.00

I redeemed myself for yesterday's failure. This is a crazy week as it's the last week of the semester and it's hard to squeeze a decent run in. That may be a good thing though since I'm racing this Saturday and it might keep me from over doing it.

11 miles on the treadmill.

2.25 mile warm-up

3 miles in 17:58

2 miles in 11:30

1 mile in 5:29

1/4 mile in 1:15

Half mile jog interval between each.

Mile cool down.

Good workout.

Also, congratulations to my buddy Steve Anderson from this here blog for being nationally ranked in the 40-44 age group in the new Running Times!

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

Comments(4)

Wed, Jan 18, 2012

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

Easy running.

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

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Thu, Jan 19, 2012

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

I have my first race of 2012 this Saturday - the St. George Half Marathon. I have a few reasons to be optimistic. My mileage has been very consistent for the last couple months and I have generally felt good in my training. I have no injuries and no nagging aches or pains. I haven't done many tempo runs or threshold runs though so I'm not sure how I'll handle the just a little slower than threshold pace of a half. It's a mental thing as much as anything.

But it will be great to race.

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

Comments(5)

Fri, Jan 20, 2012

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

Unexpected conflicts arose and I won't be able to make it down to St. George to race this weekend.

I've had a really difficult last 36 hours, mostly at work. But I think it has passed. We just re-financed our mortgage and we closed on that this afternoon. 3.24 % for 15 years - pretty good deal.

Good mental health run this evening and I needed it. 10 miles in 1:12 with several hard striders on the HH track. Also pushed the hills hard in Sugarhouse Park.

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

Comments(3)

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(8)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
37.50	6.50	5.25	1.25	50.50

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

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