Rob Murphy

Salt Lake Track Club Winter 5k

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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
26.250.002.503.1131.86
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Jan 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

5.25 super easy miles. I thought I would go longer, but it dawned on me that I don't have to work tomorrow so I can get a long run in then.

Leaving me time for Meet The Press, church, and football.

Sad to see Chris Chataway died today at 85. Chataway was the cigarette smoking training partner of Roger Bannister and former world recoord holder in the 5000 meters himself. I'm impressed with anyone who smokes a pack a day and still runs a 13:51 5k in the 1950s.

Chataway was also a successful politician and Conservative Member of Parliament. He retired from running at age 25. On a lark, at age 73, he ran a 22 minute 5k. 

I love the following quote from the London Telegraph about his world record kk's...

"On the back of a mere 25 training miles per week, plus nicotene, it was damned hard and painful work"

PM: Walk/jogged to the gym and back. Lifting and plyos at the gym.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Mon, Jan 20, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Tue, Jan 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running yesterday and maybe today as well. Family and work stuff plus little motivation. Maybe late tonight though.

Got this link from letsrun on some more great thoughts on Chris Chataway.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Wed, Jan 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 miles in the early AM around Sugarhouse. At work until 8 PM tonight, so maybe my only run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Thu, Jan 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.002.500.007.00

I figured out how I might get a run in today. Andy has to have his Pinewood Derby car made by tomorrow. I delegated the assignment to my runners, Eagle Scouts all. So Andy is going to come to Alta after he gets out of school and my runners will take him over to Kramer's house where they will all collaborate on the car. While they are building the car, I will run.

PM: Seven miles on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Fri, Jan 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy five plus some striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Jan 25, 2014
Race: Salt Lake Track Club Winter 5k (3.11 Miles) 00:17:54
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.003.117.36

Good race for me today despite the fact that EVERY masters runner in Utah beat me. Here is a list of the over 40 runners who finished ahead of me...

Dennis S, Sasha, Steve Anderson, Walter, Taha, Steve Ashbaker, Bill Cobler and maybe more.

But I'm still happy with the way I raced. My splits were consistent right at about 5:45/mile the whole way and I'm usually happy when I break 18 minutes for a 5k on a legit course.

Here's my history with this race...

2005 - 18:54

2006 - 18:13 (won masters)

2007 - 18:27 

2009 - 18:03 (won masters)

2010 - 17:51 (won masters)

2012 - 17:27 (won masters)

2013 - 18:22

2014 - 17:54

PM: One hour if intense trampolining plus a core workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(13)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.250.002.503.1131.86
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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