Rob Murphy

Week starting Mar 13, 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: 91.25 Year: 1700.95
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.509.000.000.0070.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Mar 13, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.750.000.000.0016.75

16.75 miles in 2:00 - 7:10 pace.Finally, a run that left me feeling a little bit optimistic for the upcoming season.

40.25 miles over the last three days. That is high mileage for me, a guy who has never even once in my life hit 90 for a week.

Spring has sprung here in Salt Lake. My run today took me through Sugarhouse and Liberty Parks - both were crammed with people exuding giddyness at the warm waether. I don't ever remember getting this feeling when I was growing up in Florida.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Mon, Mar 14, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Easy run on the treadmill at Steiner.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Tue, Mar 15, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

11.25 miles in 1:23 - mostly in the Dimple Dell Gully - that is, mostly sand and woodchip with lots of hills.

I love this run and running on trails in this kind of terrain. I think you develop strength that you don't get from the roads and that you definitely don't get from the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Wed, Mar 16, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Lunchtime Run - Gully Long Run (6.5 miles) in 51 minutes.

After this run was over I took a shower and then purchased a Roast Turkey Ranch and Bacon Market Fresh Sandwich from Arby's. Tasty! 

Evening Run - 7.5 miles in 55 minutes on the treadmill at Steiner.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Thu, Mar 17, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off. Because "rest is the basis of all activity" - Joan Benoit Samuelson

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Fri, Mar 18, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.009.000.000.0018.00

Six easy miles in the early am around Sugarhouse Park.

 

pm workout:

1.5 mile warm-up

9.5 miles in 60 minutes - started at 9.1 mph and worked up to 10.5 mpg. Obviously spent more time in the nines than I did in the tens,

1 mile cool-down

Pretty good training day. Felt good.

Five days now since anyone has commented on my blog. No validation for me I guess. I suppose it will have to come from within. :(

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Sat, Mar 19, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Todays' run was a struggle. Mostly did it to get 70 miles for the week.

My niece, Mary, is in town for the weekend. Mary lives in Massachusetts and is thinking about going to Westminster College here in Salt Lake next year. Today they had an open house for accepted students - so I went to that with her all day. It was really nice. I ran into several of my old students feom Alta who are now at Westminster.

After I got home I was pretty sluggish and unmotivated. Cold, windy, snow flurries, lots of good basketball on TV. Managed to get out and circle the neighborhood a few times.

I'm planning on 20 plus tomorrow so maybe the easy day today will help.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.509.000.000.0070.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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