Rob Murphy

Week starting Jan 23, 2011

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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
37.750.000.002.5040.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Jan 23, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I took a zero today as I am majorly sore from the weights and the 200s yesterday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Mon, Jan 24, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven easy miles on the treadmill in about 50 minutes. Very little soreness remaining, but my legs felt lifeless. The portions of the run where I incresaed the pace to over 9 mph and the grade to 2.5 percent were a minor struggle.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Tue, Jan 25, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

am: 6.25 easy miles around Sugarhouse Park. Nice morning, calm and low 30s.I'm getting excited for the Austin Half Marathon this Sunday. Maybe even more excited for the sunny, 70 degree weather.

pm: Basically the same run as this morning only a little faster and with some fast striders thrown in. 6.25 in 45 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Wed, Jan 26, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.002.505.50

5.5 miles including 5 x 1/2 mile with a 1/4 mile jog in between. Splits were...

2:43, 2:41, 2:39, 2:37, 2:35

Wore my nifty new Brooks eco friendly green racing flats. They are called the "Green Silence". Not only did I feel fast, but also superior to those of you still wearing the old fashioned shoes that destroy the planet.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Thu, Jan 27, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Easy early morning run around Sugarhouse.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Fri, Jan 28, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy 4.5 miles around Town Lake in Austin. 6 fast 100 meter striders.

75 and sunny!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Sat, Jan 29, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Another easy run around Austin with my buddy Joah at who's house I'm staying this weekend. Threw in 3 1-2 minute efforts at 5:30 pace. Felt really good.

Had a little bit of a scare yesterday at the packet pick-up. The race is sold out and they didn't have any Rob Murphys from Salt Lake City registered. After about a half hour of trying to resolve this, they figured out that I was actually Rob "Nurphy" from Salt Lake City. Don't know if it was my error when registering or theirs, but I was glad to get it fixed. 

Race starts at 6:45 tomorrow morning (5:45 Utah time). Weather looks good, drove the course some yesterday and it's pretty fast.

Now I'm off to the Lyndon Johnson Presidential Library at UT. History geek stuff combined with running!

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
37.750.000.002.5040.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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