| 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: | 36.00 |
Month: | 91.25 |
Year: | 1700.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 49.00 | 10.50 | 2.50 | 2.75 | 64.75 |
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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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
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8.25 in 60 minutes
Went to Whole Foods after and got some yogurt, cliff bars, strawberries, and a loaf of bread. Annoyed the hippie clerk by asking for a bag as I forgot my re-usable organic, hemp Trader Joes bag.
Did some core exercises in the evening while sitting with my kids who were almost literally splitting a gut watching Americas Funniest Home Videos. |
| 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
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7.25 in 59:10.
I was out the door at 4:45 this morning. Definitely not used to that, but as school starts today, I'll sppose I have to. After I warm up a bit I actually enjoy the early morning runs.
Definitely a chill in the air. Fall
Afternoon Run: 6 miles in 43:14 (7:13) around Sugarhouse. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles today in cross country practice with some of my younger runners. |
| 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 | | 13.50 | 0.00 | 0.00 | 0.25 | 13.75 |
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5:45 am workout with my cross country team
2.25 mile jog
4 x 100 meter striders
Skipping and bounding drills
Push-ups/Sit-ups, core exercises
800 meter jog
pm: Really busy evening. I didn't get home from practice until around 5:30 then had to pick up Abby at swimming. Waited until after the kids went to bed to run at 8:30. Got to watch the moonrise - a full moon - over the mountains as I circled Sugarhouse Park.
10.5 miles in 1:18 |
| 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 | | 2.50 | 3.00 | 2.50 | 2.50 | 10.50 |
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The treadmill fartlek...
60 minutes on TM broken down into 10 minute segments plus warm-up and cool-down.
1st 10 - 7, 8, 9, 10 mph
2nd 10 - 7.1, 8.1, 9.1, 10.1 mph
3rd 10 - 7.2, 8.2, 9.2, 10,2 mph
4th 10 - 7.3, 8.3, 9.3, 10.3 mph
5th 10 - 8, 9, 10, 11 mph
6th 10 - 8, 9, 10, 11 mph
I do 2 minutes at the first 3 speeds and 4 minutes at the fastest pace. 1.5% incline on the TM except for the 8 minutes run at 11 mph when I dropped it down to 1% because I'm a baby. |
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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5:45 am workout with the varsity teams: We ran an easy 3 miles with a fast finish. Then some striders, drills, and core exercises. Finished with an easy 800.
I averaged 8 minute pace which is pretty good since I've been experimenting with a new trend I've been reading about in the best selling book "Chi Posin With the Tarahumara". I'm running in swim flippers while wearing the Vibram Five Fingers on my hands. Before primitive man learned to walk upright he would occasionally run on all fours while chasing wildabeasts to exhaustion. Hence the Five Fingers - I'm not quite ready to go bare handed.
In casual conversation with other runners I'm also sure to shake my head in dismay at the poor saps who are still running in running shoes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 7.50 | 0.00 | 0.00 | 10.50 |
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Very, very hard run today. The kind you just have to grind out.
First, I ran at 4 pm as I had a cross country meet this morning with my girls team - more about that later. It was 92 degrees and windy with gusts up to 40 mph, a hot, dusty, desert wind coming from the South. There was never a point in the workout when I felt good or happy to be out there.
I had planned on a progression run with each mile faster than the previous mile. Here's what happened...
10.5 miles in 1:08:00 (6:29 pace)
7:34, 6:46, 6:31, 6:27, 6:23, 6:03, 6:05 (1.02 miles), 6:03, 6:49 (massive melt down), 6:13, 3:04 - all on the hilly Sugarhouse Park road loop.
All in all I am happy about the workout and from a purely masochistic standpoint I probably got something out of it.
Now, to the super fabulous Alta Hawks cross country girls who finished second overall at the Grass Relays in American Fork today. This is a unique race with each team's top five girls running a 2 mile relay leg. The two mile course includes a total of 28 hay bales that must be jumped including "the gauntlet" - a grouping of seven hay bales in succession. The Alta girls defeated the defending 3A state champs, Park City and the defending 5A state champs, American Fork. Only perennial national power Davis High School beat my girls. We were in 8th place after the first relay leg even though my #1 girl (Carolyn) ran our fastest time.I guess a lot of teams put their fastest runner on the first leg. The duel between Alta and Park City was especially thrilling. At one point the Miners had a 35 second lead on my girls. Celeste, running our #4 leg cut it to 15 seconds, and Sierra Murri, running our anchor leg, closed with the Park City girl and got her by about six seconds.
The meet typically draws 25 to 35 teams. I'll have to check the final results to see how many were there this year.
So congratulations to Carolyn Webber, Sierra Knapp, Tiffany Morris, Celeste Gutzman, and Sierra Murri.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 49.00 | 10.50 | 2.50 | 2.75 | 64.75 |
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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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