Rob Murphy

Week starting May 05, 2013

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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

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Miles:This week: 14.50 Month: 170.90 Year: 893.69
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.003.004.000.0063.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles around the neighborhood in 59:55. "Easy" pace is getting faster. I would say that my comfortable aerobic pace is 20 to 25 seconds faster than it was two months ago. No signs of injury. If I keep a handle on my diet and remain positive and focused, I should be able to string together a few good races.

The only negative today was the two to three pounds of pollen I swallowed or inhaled during the run.


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
7.253.000.000.0010.25

10.25 miles on the treadmill during Abby's swim practice. Did about 3 at 6:20 pace.

Interesting that I "bonked" about 5.25 miles into my run today. I've been running for about 35 years so I know what this feels like. The thing is, I don't know why. I ate well today. Good breakfast, good lunch, mid-afternoon snack and a cup of coffee. But about 5 miles into my run I began feeling weak and light headed. I kept at it for a while hoping it would go away but it didn't. Fortunately I has a goo and some Gatorade in my locker so I stepped off the treadmill for a minute and slurped down some engineered calories. I felt great after about five minutes and had no problem the rest of the run.

Weird!

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM:Two mile walk.

Frustrating day. Maybe no time for a run. I won't get home until seven o'clock or later. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.004.000.0010.50

4 X 1 mile with half mile jog interval.

5:56, 5:45, 5:45, 5:39.

Warm-up, cool-down 

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
12.750.000.000.0012.75

AM: Two mile walk/jog around Sandy. 100 push-ups, 100 sit-ups, and some core exercises.

PM: 1.25 mile warm-up jog on the treadmill then I proceeded over to the Stair Master and commenced to climbing.

I did 501 floors in 60 minutes which is apparently 10.5 miles. I was breathing like I was at my threshold most of the way but it was cross training so I'll count it as easy miles.

I know that many of you purists wouldn't count these "miles" at all.

My legs are wobbly now. I feel good about this workout. 

I just read where Colorado has banned beer with less than 4% alcohol from being sold in restaurants and bars. That is basically the opposite of Utah's law which only allows 3.2 beer in most cases. I believe Colorado's governor used to own a brew pub. That won't ever happen here.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(18)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM: 6.5 really slow miles around the neighborhood.

Busy weekend planned. AP practice exam at school tomorrow, Ann working nights, lots of kids activities. I'll try to squeeze in some running. 

PM: 7.5 miles on the gully. Getting heat acclimated! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles in one hour around Sugarhouse. Didn't get out til 5 pm.

An observation.

I was just watching the Bojangles Southern 500 NASCAR race and they briefly showed this section in the stands where all the wives and girlfriends of the drivers sit. Will Ferrell wasn't making anything up in Talladega Nights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.003.004.000.0063.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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