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: 36.00 Month: 91.25 Year: 1700.95
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.750.003.102.5070.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Jan 22, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles on the treadmill watching the AFC championship. Kept it at the high end of my aerobic pace (9 mph) most of the way.

Enjoying a bowl of cottage cheese with blueberries now. It sucks being responsible. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Mon, Jan 23, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles at 8 minute pace. Big day planned for tomorrow so hopefully I'll be well rested for it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Tue, Jan 24, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.002.5015.25

15.25 miles on the treadmill. About halfway through I did 5 x 1/2 mile in 2:42. Thus, I strategically embedded a VO2 Max workout in the midst of a medium long run. Pretty crafty I think.

Now, from 6 to 8 PM I get to attend the Alta High School School - Community Council meeting. A day with absolutely no interaction with my family and no State of the Union Address for me - shameful for a social studies teacher.

Good run though. Shows I have my priorities in order. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Wed, Jan 25, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 easy miles roaming around Sugarhouse. Good to get off the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Thu, Jan 26, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Looking over my times from the past several years for the Salt Lake Track Club Winter 5k...

2005 - 18:54

2006 - 18:13

2007 - 18:27

2008 - didn't run

2009 - 18:03

2010 - 17:51

2011 - didn't run

Goal for this Saturday? Better than 17:51. 

Ran six easy miles after work. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(7)
Fri, Jan 27, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Easy treadmill run with 4 x 1/4 mile a little faster than 5k pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Jan 28, 2012
Race: Salt Lake Track Club Winter 5k (3.11 Miles) 00:17:25, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.003.100.0014.35

Great race today. It was my daughter Abby's first solo 5k. She ran 37 minutes. I ran my race and then turned around and ran the last mile with her.

Pretty good 5k for me although I was a bit wimpy the last mile. Splits were...

Mile 1 - 5:26

Mile 2 - 5:35

Mile 3 - 5:44

Slight tailwind going out, slight headwind coming back. I won the masters division and am now officially the "Road Runner's Club of America 5k Utah State Masters Champion".

This title will no doubt strike fear in the hearts of Dennis, Steve, Neal and everyone else out there when we meet later in the season.

26 second course PR - I am happy about that. 

Oh, and congrats to all the blog folks who ran. Jake was first overall, Fritz second, Fiddy third or fourth. Many others ran well. 

PM: 7 miles in 51:18. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(20)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.750.003.102.5070.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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