| 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: | 0.00 |
Month: | 91.25 |
Year: | 1700.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 66.52 | 2.00 | 5.00 | 0.00 | 73.52 |
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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 | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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10.25 in 1:16. Did the last couple miles on the Highland High track and the cushiness felt good on my ageing legs.
I have decided not to support Donald Trump. I know everyone was wondering. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Five hard miles on the eliptickle plus 150 floors on the Stairmaster.
Didn't feel like running.
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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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 2.00 | 5.00 | 0.00 | 12.25 |
| Quality workout today. 2.5 mile warm-up 3 X 2 miles in 12:00, 11:52, 11:46 1 X 1 mile in 5:36 Quarter mile jog interval. Cool down jog. I'm facing a slight dilemma right now. I have been accepted into the USATF Level II course this summer at Georgia Tech in Atlanta. So I'll have a Level II certification in endurance events which covers everything from the 800 to the Marathon. For many years this USATF certification has been the gold standard for coaches and a sign that you take your profession seriously. However because of politics and infighting at USATF, the coaching education program at USATF is in serious dissaray. The world class coaches that developed the program in the early 190s have been fired or resigned and replaced by new people of questionable ability (This doesn't include Joe Vigil who is, thank God, still at USATF). Anyway, the old guys, whose reputions I greatly admire have formed a new and rival certification through the U.S. Track and Cross Country Coaches Association (USTCCA). It's brand new but is getting a lot of buzz now as a viable alternative to the mess at USATF.It will be a week long course at St. Johns University in New York the same week as USATF - that's right, obviously a lot of bad blood between the two groups.I've applied for both courses and been accepted into the USATF course. Still waiting to hear from USTCCA - not sure what I should do. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | 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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am: Seven easy miles around the Best Buy Loop here in beautiful Sandy. Nice morning, sunny, cool.
pm: Four easy miles on the treadmill while Abby was at swimming.Walked across the street to the Spence Eccles Field House for Andy's t-ball game. |
| 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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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Lunchtime run: Eight mile jaunt over hill and dale, sand and wood chip in the gully.
After work run: Six and a half more in the gully.
I wanted to do one medium long run today, but didn't have a time block in my day sufficient so I had to break it up.
Off to Bucca de Beppo now for Andy's adoption day party. It was this day five years ago that we finalized his adoption. On the original day we went to Bucca di Beppo afterwards to celebrate and we've been doing it ever since with various combinations of friends and family.It just occured to me that next year we should invite some friends from this here blog - particularly those who have adopted. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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Easy run on the treadmill. Debated as to whether I should do anything at all as I feel pretty tired and achy. After I got rolling I felt pretty good though and was glad I got a few miles in.
I'll do probably my last 20 miler before Ogden this weekend. Not sure if it will be Saturday or Sunday. Busy schedule. |
| 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 | | 20.27 | 0.00 | 0.00 | 0.00 | 20.27 |
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20.27 (getting really precise here) miles in 2:22:55 (7:03).
Through East Canyon (started at the gun range) up towards Big Mountain, U Turn, back up Little Mountain, down Emigration Canyon to mi casa. In and out of snow flurries the whole way. The goal today was to get in a long run with some tough uphills and plenty of downhill pounding at sub 6:30 pace. Hopefully my legs will thank me for this in three weeks at Ogden. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 66.52 | 2.00 | 5.00 | 0.00 | 73.52 |
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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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