Rob Murphy

Alta vs. Orem 3200

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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: 31.75 Month: 142.00 Year: 396.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.750.000.002.0053.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

Stuff that I re-read. It could also be called a reading list for middle-age men who happen to be teachers and coaches. These are books I go back and re-read when I just have a few minutes or can't find something else to read.

An Education for our Time by Josiah Bunting (my favorite book on education)

Personal Memoirs by Ulysses S. Grant (Twain edited these. Grant was racing death when he wrote them. The best presidential memoir.)

Meditations by Marcus Aurelius (Stoicism from one of the Five Good Emperors)

Be Fit or Be Dammed  by Percy Cerutty (Old school fitness wisdom from an inspiring crank)

Road to the Top by Joe Vigil ( A great coach. Equal parts philosophy and science)

Beyond the Hundredth Meridian by Wallace Stegner ( If you want to read about the west, start here)

The Essential Calvin and Hobbes by Bill Waterson (funny)

Sabbath Poems by Wendell Berry (these make me feel like I'm on vacation when I'm not)

The Rise of Theodore Roosevelt by Edmund Morris (best biography ever)

The Autobiography of Mark Twain ( He could write)

RUN TODAY: 16.25 mile trail run in 2:29. So about 9:10 pace. Hilly, lots of snow, mud, and slush.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 miles.

Strenuous weight lifting/strength training.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

6.25 on the treadmill plus, as an added bonus, 1 hard stair mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Alta vs. Orem 3200 (2 Miles) 00:12:02, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.002.002.00

Spur of the moment 3200. No warm-up, decided to run 30 seconds before race.

Mile 1 - 6:10

Mile 2 - 5:52

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

10.75 miles on the P-Rock :-) with my team. 7:30 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles

5 x 1 minute jump rope

120 push-ups/sit-ups, ab roll-outs

2 x 25 lunges

100 burpees

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Track meet Saturday...

9.25 miles around Orem, Utah.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.750.000.002.0053.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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