Rob Murphy

SLTC 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
28.000.003.110.0031.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Jan 24, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

I would strongly urge anyone to listen to Jay Johnsons' running podcast. You can find it at @runningpodcast on twitter.

Hard workout today. Wamed up with 1.25 eliptical miles. Then I did a hard weight/plyo workout. Ended with 3 miles on the stair stepper - alternating hard/easy minutes. Soaked in the filthy hot tub after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Mon, Jan 25, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Happy 65th birthday to Steve Prefontaine.

I think I'm too sore to run today so I probably won't. Might take a long walk this evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Tue, Jan 26, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine miles on the treadmill in the AHS weight room.

Blah!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Wed, Jan 27, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AP: 100 push-ups, 100 sit-ups, planks. 

PM: Mostly treadmillin' with a little stair steppin'

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Thu, Jan 28, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 neighborhood miles.

One thing I've been doing a lot lately is ab rollouts with my spiffy new ab wheel. This has made my abs mightier than those of your average man on the street. Should result in blazing fast race times.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Fri, Jan 29, 2016
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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Sat, Jan 30, 2016
Race: SLTC Winter 5k (3.11 Miles) 00:19:34, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.003.110.004.11

Today I ran the SLTC Winter 5k for the 100th time. It was my slowest time ever but there was about 3 inches of slushy snow and ice on the ground. Managed to power through to become the RRCA Utah Grand Master 5k state champion!!!!!!!!!

Didn't wear a watch and they weren't reading splits, so I had no idea about my time.

I almost caught Sasha at the end. His Crocs were less than ideal in these conditions :)

I ran the first half mile with Abby and I never pushed it hard - just having a good time. Abby ran 21:29 for a legit 5k pr in horrible conditions after running a 6:03 1600 last night.

Hats off once again to the Salt Lake Track Club. I just love the winter series. Great to catch up with local runners, lots of Beans and Brews coffee and Great Harvest bread. I snagged enough free bread coupons to make back my entry fee! I'll be out of town for the 10k but will do the 15k at the end of February.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(12)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
28.000.003.110.0031.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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