Rob Murphy

Sandy Classic 5k

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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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
70.000.003.110.0073.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Jun 30, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Very hard stairmaster workout. Walked to the gym and then did 506 floors in 60 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Mon, Jul 01, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

8.5 miles in the gully all by my lonesome and then 4 miles warming up and cooling down with my team.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Tue, Jul 02, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

First run of the summer up at Alta Ski Area with my team plus Jake and Kevin. I circled the campground 5 times. I love it up there and need to try to get up there a couple times/week.

Ann and I have been married 19 years today. We are celebrating by thoroughly cleaning the house. Tonight we will go out to dinner. We were thinking Canadian Food.

PM: 5 easy miles on the treadmill while Abby was at swim practice. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(11)
Wed, Jul 03, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy run around the neighborhood plus some striders.

Knees a little achy as usual. 

I just spent a ridiculous amount of time on Coach Jay Johnson's website (coachjayjohnson.com). I think it is probably my favorite running and coaching related site. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Thu, Jul 04, 2013
Race: Sandy Classic 5k (3.1 Miles) 00:18:27, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.003.110.0014.61

Happy 4th of July!

Weird race. A humid, rainy affair with a poorly marked course. In fact, my mile split was 3:53 which is a PR for me. My final time was about 40 seconds slower than my half marathon 5k split 2 weeks ago. Why? I have no idea as I felt I was racing pretty hard and I felt pretty good.

Still won the masters though. There's always that. Of course I didn't see a single competitor I was familiar with. The key to winning seems to be running local races when a circuit race is going on a couple miles away.

Kramer got beat by Miles Batty but ran a decent workout type time. I had a good group of my guys show up, many running their first 5k. 

PM: 8 miles in 61 minutes. 91 degrees. I did my best to seek out shade. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(7)
Fri, Jul 05, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 miles on the treadmill.

Hard strength/plyo workout after. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Jul 06, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ten miles on the wood chip at Liberty Park.

A great quote from Geoff Hollister, the first employee of Nike, who recently died of cancer...

The future will never remember what was in your bank account or what kind of car you drove. The future will remember that wild ride of life where you believed in others and left a gift behind for someone else to dream the impossible. The gift was your own life. It does not matter whether it was long or short. What did you leave behind? 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
70.000.003.110.0073.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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