Rob Murphy

Week starting Apr 22, 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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
74.00	0.00	0.00	0.00	74.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Sun, Apr 22, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
28.00	0.00	0.00	0.00	28.00

Walked to gym.

Six miles on the elliptical. One mile warm-up, five miles in 36 minutes.

Walked home

Eight miles of cross training.

PM: 20 miles on the stationary bike in 55:30

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments(5)

Mon, Apr 23, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.25	0.00	0.00	0.00	1.25

Donned my speedo today for 80 lengths of the 24 Hour Fitness pool. Seriously.

PM: Walked a couple miles. No noticeable improvement in my foot. I rarely get injured, but when I do it's never something that gets better in a week or two.

I'll just keep plugging away with the cross training.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments(8)

Tue, Apr 24, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

AM: Two mile walk. 125 push-ups, 125 sit-ups.

Had a delicious and nutritious smoothie for breakfast.

PM: Five miles of actual running on the treadmill which is much nicer on my heel than the roads are. Cautiously optimistic but I'm still going to mostly cross train for a couple weeks.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments(6)

Wed, Apr 25, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

I'll call today's workout a "cardio medley".

1.5 miles easy running on the treadmill.

200 floors on the Stair Master torture device. Apparently this is a distance of about 4.25 miles although I'm not sure what that means.

4.25 miles pretty darn hard on the elliptical.

Allie, if you're reading this, the new auto spell check function keeps making me spell elliptical correctly. Bummer.

Or maybe "cross training potpourri".

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments(4)

Thu, Apr 26, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

AM: Four easy miles on the AHS track. Lots of rain. felt good.

PM: Five miles at 8 minute pace while Abby was at swim practice.

I dug down about two years into my shoe pile and pulled out an old pair of Brooks Ghost's to run in tonight. Felt way better on my achy right foot than my newer, more minimalist shoes. So it's back to the Ghostesses.

My breakfast smoothie recipe.

One frozen banana in chunks.

A bunch of berries or cherries.

A pile of low fat, plain yogurt.

Two scoops protein powder.

Two tablespoons wheat germ.

A cup or two of juice - but not acidic citrus juice.

Blend.

You're welcome.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments(7)

Fri, Apr 27, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.25	0.00	0.00	0.00	6.25

6.25 miles on the treadmill averaging 8 minutes/mile.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

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Sat, Apr 28, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.50	0.00	0.00	0.00	14.50

8.5 miles on the treadmill. Foot not getting any better or any worse.

PM: Six miles around Sugarhouse/HH track.

14.5 miles of running today!

We are celebrating Andy's adoption day today as usual by going to Bucca di Beppo for dinner. After we finalized his adoption six years ago today we all went there and so we've been doing it every year since.

I ran a lot so I can eat a lot. Isn't that why we all run?

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments(2)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
74.00	0.00	0.00	0.00	74.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

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