Rob Murphy

Week starting Mar 25, 2012

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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: 36.00 Month: 91.25 Year: 1700.95
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
68.504.504.500.0077.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Mar 25, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Easy miles - but not that easy.

AM: One mile jog around the block.

PM: 21 mile out-and-back run on the Jordan River Parkway. Started mid afternoon so I could run in the 75 degree heat to get a little acclimated. Ran 10.5 miles South and then turned around. 20 mph headwind out, loved the tailwind coming back.

Splits were 1:16 exactly for the first 10.5 and 1:10:30 for the second 10.5 for a total of 2:26:30 for 21 miles (6:58 average).

Pretty happy with the run especially since I feel really good now. Took no calories on the run - just water. 

Fritz came by the house while I was running and stole my foam roller. 

Kind of bummed right now about the Jazz quadruple overtime loss to Atlanta. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(8)
Mon, Mar 26, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 miles easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Tue, Mar 27, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.000.000.0013.75

AM: 3.25 miles easy on the treadmill followed by weights/plyo/core stuff.

PM: 10.5 miles at 7:30 pace on the treadmill. 2% incline. Tired. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(12)
Wed, Mar 28, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest and Relaxation.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Thu, Mar 29, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.504.500.0012.00

On the treadmill, 1.5% incline...

2 mile warm-up

9 miles in 53:30

1 mile cool down 

Odd thing about my sore, achy knees. They seem to hurt a lot less when I run fast. So I'm going to do that at Boston. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(8)
Fri, Mar 30, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nine beautiful trail miles in the gully.

Officially on Spring Break now. Andy starts baseball season tomorrow and we leave for California on Sunday morning. Staying near Santa Barbara on Sunday and then going to the Reagan Library on Monday. Then we'll be at the Kon Tiki Inn on Pismo Beach until Friday. Abby is signed up for surfing lessons and I plan to rent a wetsuit and board and try it myself for the first time.

Not sure what I'm going to do this weekend workout wise. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Sat, Mar 31, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

14.5 miles around Sugarhouse Park and Millcreek. I ran the first 6 on my own then bumped into Jake, Fritz, James, Allie, and Redd. Ran the rest with them. Mostly talked about the upcoming glorious release of Anchorman II.

The general consensus was that the world is a better place with Ron Burgundy in it.

Taking the day off tomorrow and looking forward to it. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
68.504.504.500.0077.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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