| 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 |
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| Miles: | This week: | 0.00 |
Month: | 12.50 |
Year: | 1470.39 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 51.85 | 9.75 | 5.00 | 0.00 | 66.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 2.00 | 0.00 | 0.00 | 20.00 |
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The first 20 miler of the year so I feel like a real runner again. I finished in 2:31:33 (7:35 pace). I ran 13 to 15 in 12:40.
I only stopped at mIle 11 for some water and one GU.I travel light on my long runs - I carry a gel pack in my hand and look for spigots on the side of buildings. No cartrige belts loaded with gell and bottles that make it look like you're going to war! Ann was making waffles when I finished so I had two huge ones with strawberries. It doesn't get any better. With about a quarter stick of butter and a quart of syrup it's the perfect post run recovery meal. Right? She's at the gym now and we are going for a drive when she gets back. Probably to the Hill AFB museum up in Ogden. Andy has been wanting to go. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. I had the courage to take a day off. I should be commended for that. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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Two runs today. I was out the door at 5 am for an easy six. Then ran seven in the afternoon in the Dimple Dell gully in Sandy with some of my team - Ryan Fuller, Griffin Long, and Brandon Gardenhire. Very cold and rainy, changing to sleet, the whole way. Very hard core! We congratulated ourselves for our dedication when we finished.
One more thing... I recived in the mail today a book called "Be Fit or Be Damned" by the legendary Australian coach Percy Cerutty. It was written in 1967 and is out of print, so I paid a ridiculous amount for it on Amazon. But I'm a schoolteacher, so it's not a problem. Its cramed full of old school wisdom and Cerutty's "stotan" (stoic + spartan) philosophy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 7.75 | 0.00 | 0.00 | 9.75 |
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AM Workout - One easy mile on the treadmill to warm-up. Weights - I did a circuit of eight exercises (push-ups, incline sit-ups, pull-ups, dead lift, plyo box jumps, bent rowing with dumbells, squats, deadlift) for about an hour. Really good workout. PM Workout - 8.75 miles in 60 minutes - a little warm-up, a little cool-down, and a bunch in the middle at 6:25 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy 4.5 miles around the wood chip path at Liberty Park. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Excellent mental health run today. Did 9.25 miles in the gully after track practice. I wasn't able to run during practice as the kids were doing 400 meter intervals and I had to be the coach. So I went to the gully after. I really felt like running forever. It was warm and I felt great, but it was getting dark and I needed to get home and spend some time with the family. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
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Today I ran 10 miles. I generally wanted to do something that would give me a lot of confidence for a half marathon in a few weeks. Last year around this time I ran the Salt Lake Half in 1:18:06. I'm hoping to go at least a couple minutes faster this year. So here is what I did today...
all on the treadmill at 1.0% to 1.5% grade
1 mile in 9:30 - it was early, takes me a while to get rollin.
1 mile in 8:30
2 miles in 11:44 (10.2 mph)
1 mile in 8:30
2 miles in 11:44
1 mile in 8:30
1 mile in 5:38
1 mile in 8:30
Went to Great Harvest Bread Company after with Andy. Got a day-old loaf of 9 Grain bread, and a large coffee for $3.89. And they give you generous free samples, so Andy got a big chunk O chocolate chip cookie and I got some cinnamon raisin bread for free. Why would anyone go to Starbucks? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 51.85 | 9.75 | 5.00 | 0.00 | 66.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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