Rob Murphy

Salt Lake Half Marathon

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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: 18.50 Month: 31.00 Year: 1488.89
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.750.0013.100.0064.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Apr 11, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.750.000.000.0021.75

Finally got in a pretty high quality long run. 21.75 in 2:41:17 (7:25 pace).

I started out with about seven hilly miles in Sugarhouse Park. I exited the park at the Garden Center entrance by Highland High and then followed the Salt Lake Half Marathon route to Liberty Park. Circled the path for several miles around Liberty, with some detours into the surrounding neighborhoods.

It's nice to have a day off. I plan to do some yardwork, hang out with the kids, and maybe catch a little of the Masters.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Mon, Apr 12, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Complete day off. Felt good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Tue, Apr 13, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles over the Best Buy Loop. Did six fast 100 meter strides after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Wed, Apr 14, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles at Sugarhouse Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Thu, Apr 15, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Gully Long Run. Beautiful, sunny day for a trail run. This is the kind of run I'd do every day if I were just concerned with health and fitness and not obsessed with holding back old age and improving my racing times.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Fri, Apr 16, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

I ran an easy 2.5 miles with my team today. They have the Davis Invitational tomorrow and I have the Salt Lake Half. Ran a few fast striders on the football field after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Apr 17, 2010
Race: Salt Lake Half Marathon (13.1 Miles) 01:15:26, Place overall: 7, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.0013.100.0021.10

I had a great day at the Salt Lake Half Marathon. The only downside was that I got passed in the last couple miles by another masters runner. Anyway, the 1:15:31 that I ran today was significantly faster than the 1:18:06 I ran last year. I ran virtually the entire race alone. It would have been nice to have had a group of guys to work with. My kids with their cow bell really helped at two or three points along the way.

My splits..

5:18 (stupid), 5:44, 5:42, 5:34, 5:47, 5:49 (1.06 miles), 5:38, 5:49, 5:47, 5:56, 5:50, 6:23, 5:43 (last 1.1)

I ran seven miles in 56 minutes when I got home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(9)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.750.0013.100.0064.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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