Rob Murphy

Week starting Oct 27, 2013

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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
57.500.002.500.0060.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Oct 27, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: Eight easy miles in Liberty Park.

PM: Five mile walk. Stopped for a cup of coffee along the way. Read some more of The Sports Gene.

RIP Lou Reed

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Mon, Oct 28, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles on the treadmill while Abigail was swimming.

I did some leg presses afterwards with massively heavy weights to develop power in my quads.   I may have ruptured myself.

Kramer's college visits began today.Today and tomorrow at BYU, this weekend he's going to Georgetown, next weekend is the mighty Wisconsin Badgers (NCAA runners-up last year, champs in 2011).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Tue, Oct 29, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 mile "treadmill fartlek" which included 9 X 1/4 mile at 6 minute pace. Speedy!

Had a good day at practice. The boys are pretty excited about our trip down to Arizona for Nike Southwest. We spent a lot of time in practice watching old videos of past races on runnerspace and the team is really motivated. I've been trying hard to understand elements of sports psychology that have eluded me in the past and my conversations with Pat Tyson last week have caused me to evaluate a lot of what I do.

If you aren't growing you're dying.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Wed, Oct 30, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

AM: 6.25 miles in the early morning darkness with my team. Stayed mostly on the track and around the school to avoid traffic in the dark. Looking forward to next week when we will have some light on our AM runs.

PM: 6 miles split between the stairmaster and the treadmill. Some strength training after, lots of leg presses, because Jay Johnson (who hasn't blogged for a couple months!) says they are magic.

I like roasted, salted, pumpkin seeds.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Thu, Oct 31, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 dark morning miles with the team in 52 minutes. It seemed like we were running faster.

This will be it for the day with a track workout after school and halloween tonight.

PM: A couple miles of walking around the neighborhood eating candy. Abby was some sort of zombie princess and Andy was Chipper Jones. Great fun with the Hartford Street kids and parents.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Fri, Nov 01, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.002.500.007.00

Seven treadmill miles with 5 X 1/2 mile in 3 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Nov 02, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 miles at Liberty Park with my team minus Kramer plus James Moore. Kramer's on his way to DC for his visit to Georgetown.

Had them do 2.9 tempo miles in the middle and the group ran 17:04. Not bad!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.500.002.500.0060.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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