Rob Murphy

Draper Days 5k

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Location:

Salt Lake City,Ut,

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, not get fat, stay fit.

Long-Term Running Goals:

 Keep running in some fashion.

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

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 1440.33
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
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)
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)
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
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)
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)
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)
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)
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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