Rob Murphy

Draper Days 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: 0.00 Month: 91.25 Year: 1700.95
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.500.002.001.1068.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Jul 12, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles in 2:29:56. Circling around Sugar House.

It wasn't easy from a mental standpoint. Should have done an out-and-back on a mountain trail but couldn't swing it with family logistics.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(7)
Mon, Jul 13, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 in the gully before my runners arrived. Solid strength workout after plus some swimming.

Page 106 in John L. Parker's new novel about Quenton Cassidy has young Quenton beating Dunedin's Del Ramers in an 880. Ramers went to my high school and holds the school record in the mile (4:10 run in 1969) and went on to a solid career at Florida State.

If you google Del Ramers, Dunedin you can learn more.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Tue, Jul 14, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Wed, Jul 15, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

AM: Ten miles in 1:13:33 on the Porter Rockwell Trail with Cubby and Chase. Felt pretty good after a day off.

 

PM: 4.5 easy miles at Liberty Park. Included some fast striders.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Thu, Jul 16, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles at Alta Ski Area.

Beautiful up there today and I felt like running for hours but I'm racing Saturday and I'd like to have a little zip in my legs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Fri, Jul 17, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four easy in the afternoon heat - which really wasn't that bad.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Sat, Jul 18, 2015
Race: Draper Days 5k (3.11 Miles) 00:17:59, Place overall: 20, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.002.001.1012.60

* Official race results may record an 18:00 time :-) I haven't seen them and can sometimes have a quick watch finger at finish lines.

Mile 1 - 5:48

Mile 2 - 5:36

Mile 3 - 5:55 (wimpy)

.1 - 40

Beautiful morning. Perfect race conditions. Raced fairly well but tucked in behind a runner from Ogden High School on the third mile when I should have pushed it a little harder. Fourth master I think behind Mark, Sasha, and Dennis. I know Dennis ran 17:30, not sure about Mark and Sasha.

2 mile warm-up and 7.5 miles in the gully on the way home.

Correction...Sixth master behind the guys I mentioned and some guys I've never heard of.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(20)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.500.002.001.1068.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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