| 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 | | 21.00 | 28.20 | 0.00 | 0.50 | 49.70 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No running today. Seemed like the right time for a rest.
I walked about 2 miles and did some stretching.. |
| 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 | | 6.25 | 2.00 | 0.00 | 0.00 | 8.25 |
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Today was the first day of cross country practice and I had a huge turnout. I ran 8.25 miles in the gully at 7am before practice. Towards the end I threw in a couple miles at 6 minute pace.
I divided up the kids into several groups based on age and experience and spent a lot of time talking to the new kids about diet, patience etc. I had them run a mile. The fastest one ran 7:25. I had the veterans run from 4 to 7 miles depending on their fitness.
After, I did some weights at the gym. About 50% of what I normally do. |
| 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 | | 4.50 | 0.00 | 0.00 | 0.50 | 5.00 |
| Five miles today. Included 4 x 200 meters in 32 seconds. 200 meter walk interval. |
| 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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Five easy miles at Alta/Snowbird. This was the first Alta run of the Summer for my cross country team. I was surprised at how comfortable I felt at 8500 feet.
Four 150 yard striders at the end.
I'm feeling really good now and am excited about the UVM this Saturday. I don't have any aches or pains and I felt some real pop in my legs the last couple days. I plan to take the day off completely tomorrow and then head down to Provo on Friday. We are actually starting our family vacation then ( I know its Provo, but we are staying at a hotel with a pool which makes it a vacation as far as my kids are concerned). After the race Saturday we are heading for the Central Coast of California for several days at the beach. Should make for some nice recovery runs. |
| 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 | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
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Pretty much a complete day off. Went to Sugarhouse Park for cross country practice and walked about 2.5 miles with some intervals of easy running.
One more day! |
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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From the house to Sugarhouse Park and one lap around. Eight minute pace with a handful of faster pickups.
I'm a little bit annoyed with a slight cold. No fever, just a bit of congestion. I'm about top head down to Provo to get my packet, drive the course, and relax at the hotel. I'm really excited about the 2:45 am wake-up call tomorrow. Hopefully I'll squeeze in a nap this afternoon. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Race: |
Utah Valley Marathon (26.2 Miles) 02:43:23, Place overall: 11, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 26.20 | 0.00 | 0.00 | 27.20 |
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I will write more later, but I ran the Utah Valley Marathon in 2:43:23 this morning. Cold with lots of rain the first half and swirling winds.Sometimes a headwind, sometimes a tailwind. Way more uphills than I expected the first 14 miles. I got a great rhythm going down University Ave. in Provo, I ran 25 to 26 in 6:09.
Oh yeah... this was a marathon PR for me by nine and a half minutes, |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(13) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 28.20 | 0.00 | 0.50 | 49.70 |
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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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