Rob Murphy

Salty 5k Time Trial

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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
47.60	0.00	5.11	0.50	53.21

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

Sun, Feb 02, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.25	0.00	0.00	0.00	7.25

Easy run...

I've got the Broncos 27-20.

Revised prediction....

Seahawks 58-0

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

Comments(5)

Mon, Feb 03, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

8.5 on the treadmill including 3 miles in 18 minutes. Came home to two sick kids.

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

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Tue, Feb 04, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

Nine mile progression run on the track at the Oval. Started out very slow and then progressed to slow by the end of the run.

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

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Wed, Feb 05, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.25	0.00	0.00	0.00	4.25

Easy mental health run in the afternoon. Tried to focus my thoughts on some goals and plans for the upcoming year. Decided that I would start training for something tomorrow morning.

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

Comments(2)

Thu, Feb 06, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	2.00	0.00	13.00

AM: Best Buy loop. Awesome!

PM: 6.5 treadmill miles with a couple up tempo miles. After that, I went to Abby's swim practice and watched her for a while. When we god home, Ann had a huge pot of chili ready which was great because I was starved after my first double in a few decades. So I had chili and a cold Sierra Nevada Pale Ale for dinner.

You know who else likes chili and beer? Quenton Cassidy.

Speaking of that, I'm going to try and get in touch with Mr. Parker and try to convince him to write another book. I want him to bring Quenton into the present struggling with advancing age and decrepitude.

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

Comments(3)

Fri, Feb 07, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.50	0.00	0.00	0.50	4.00

Four treadmill miles. Hot tub after.

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

Comments(1)

Sat, Feb 08, 2014

Race: Salty 5k Time Trial (3.11 Miles) 00:17:38

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.10	0.00	3.11	0.00	7.21

Ran the SLTC 10K today and forgot to bring money to the race to register so I had to bandit.

Decided to take advantage of the nice tailwind going out to see if I could run the first 5k faster than I did two weeks ago. Then I jogged back to the finish.

Enjoyed a cup of coffee with Steve Ashbaker after while we talked about training, racing, and getting old.

I finished Seth Davis's big new biography of UCLA basketball coach John Wooden today. I've been a Wooden fan since I was a kid. It was a very compelling read. Wooden was born in 1910 and died in 2010 just a few mnths shy of 100 so the story included the sweep of an entire century. I reccomend it to anyone interested in basketball, coaching, or leadership.

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

Comments(11)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
47.60	0.00	5.11	0.50	53.21

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

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