| 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: | 36.00 |
Month: | 91.25 |
Year: | 1700.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 73.00 | 0.00 | 0.00 | 1.00 | 74.00 |
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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 | | 19.25 | 0.00 | 0.00 | 0.00 | 19.25 |
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I ran 19.25 on the treadmill averaging about 8.2 mph (7:20). I wasn't able to run this morning, so the dilemma was how to get in a long run and still watch the basketball and "bracketology" on ESPN. The treadmill was the answer.
My weight is down to 145 now. Down 5 to 7 pounds from my racing weight last year. Hopefully it will translate into faster times.
My body is telling me to back off for a couple days. I'll probably rest tomorrow. Tuesday I will do 60 minutes of cross training in the morning and weights in the afternoon. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest and recovery day. Walked to Sugarhouse Park and back with Abby and Andy when I got home from work. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Best day of the year so far for a run. Left work for a while and squeezed in a 10 mile trail run at an easy pace (1:19). I 'll probably run a couple more miles with the team in track practice.
One additional mile at practice warming up with the team. First meet tomorrow, so I had to issue uniforms, collect paperwork etc. Not the most rewarding aspect of coaching. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Alta vs. Pleasant Grove 1600 (1 Miles) 00:04:57 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
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5 AM - six easy miles around Sugarhouse Park. Track meet this afternoon. I may not be able to get in more miles.
Just throwing this out there to put some pressure on myself. This afternoon I'm going to race the mile at the Alta vs. Pleasant Grove track meet. That's right, 45-year-old me against a bunch of high school tracksters.
4:57 1600 on the track. That was really fun. I wore spikes and everything. It brought back a lot of memories.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven miles easy. Mostly a trail run, lots of hills. |
| 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 |
| Very hard time getting a run in today. Managed 9.25 and got in the door just as Ann was leaving for work. Wierd weather (well, not really for Utah in March) Cold, windy, horizontally blowing snow when I left. Sunny, calm, nice when I finished. |
| 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 | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
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AM - 7.5 around Sugarhouse Park. Would have gone longer, but I had to get Abby to gymnastics. Will try to add a few more miles this afternoon. Probably at Liberty. My legs could stand a break from the hills and pavement.
PM - 10 miles in 1:15. Ran from home along the Salt Lake Half Marathon to Liberty Park and then around the wood chip trail until I got to 10. Ann baby jogged with Andy (he's four but we still squeeze him in the thing) and Abby rode her bike. Met them at the playground when I was done. Went to Cafe Rio on the way home.
This next week I'll back the mileage down a bit, take a rest day or two, and focus on quality. I hope to run a really fast time at the Leopard run next Saturday - a 5k that is a gradual downhill pretty much the whole way with a finish on the East High track. |
| 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 | | 73.00 | 0.00 | 0.00 | 1.00 | 74.00 |
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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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