Rob Murphy

Travis Manion Foundation 9-11 Heroes Run

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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: 12.50 Year: 1470.39
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
37.250.003.110.0040.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Oct 01, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: 6.5 miles up and down Grandeur Peak. Today is my 59th birthday and the 26th time I've climbed Grandeur since my last birthday.

Going to see the Talking Heads Stop Making Sense this afternoon with Ann.

...also, happy 99th birthday to President Jimmy Carter!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Tue, Oct 03, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM: Gym treadmill workout. 9 miles including 4 X 1 mile in 7:30, 7:00, 6:45, and 6:30ish with a quarter mile jog at 4 mph (12 minute pace) interval.

After that I went home and had a glass of wine with a delicious dinner and basked in a feeling of general well-being :-).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Wed, Oct 04, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM: Easy 4 mile jog around the neighborhood.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Thu, Oct 05, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: 6.5 miles on the eliptical

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Fri, Oct 06, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

PM: 6.25 miles around the Foothill Loop.

Andy and Abby were both working at Macey's tonight - Andy casheiring, Abby at Starbucks, so I stopped in to say hi to them on my run. Ann is in Minnesota visiting her mom so it's just me and the pooch tonight.

I'm racing a 5k tomorrow morning, the 9-11 Heroes Run in one of the Jordans (West or South - I can never keep them straight)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Oct 07, 2023
Race: Travis Manion Foundation 9-11 Heroes Run (3.11 Miles) 00:20:13, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.110.008.11

Pretty good race this morning except I was hoping to break 20 minutes. I know that I still can but It needs to be after racing a few 5k's over a period of a couple months.

Splits were 6:35, 6:30, 6:35, 33

Did a fair amount of warming up and cooling down on the Jordan River Parkway.

St. George Marathon was this morning. Used to be a huge day on the Fast Running Blog and many former posters here ran very well.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
37.250.003.110.0040.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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