Rob Murphy

Week starting Nov 03, 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
53.000.002.501.0056.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Nov 03, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Two easy miles in the snow before I decided to go in, grab a cup of coffee and some of Abby's pumpkin pancakes, and watch the New York Marathon.

More later...

PM: 10 cold, hard, windy, snowy miles up at Jeremy Ranch. Why didn't I just go to Liberty Park? I didn't do the dirt road because it was too muddy and I had about 5 pounds of gunkymud stuck to my shoes after a quarter mile. So I ran the roads of Jeremy Ranch instead.

I did 4 X 300 meters uphill very hard.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Mon, Nov 04, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Morning run with the team. It seems to be getting colder as we move towards winter. At least we had a little daylight at the end.

PM: No run. Leisurely 2.5 mile walk around the neighborhood after work.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Tue, Nov 05, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Wed, Nov 06, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.500.0013.50

AM cross country practice. Seven miles plus some striders. Good times.

PM: Six miles on the treadmill with 5 X 1/2 mile at 5:49 pace.

Good news on the Kramer front. He went on a visit to Georgetown last weekend and they just offered him a FULL scholarship. They said they hand out between one and two of those each year. I'm pretty sure Georgetown is in the $50,000 range annually so this sport can pay off!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(7)
Thu, Nov 07, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: 6.25 miles. Becomming our standard Alta XC morning run.

Kramer update to some questions and comments from Jake, Andrea, Riley, Bret etc...

Kramer really enjoyed his visit last weekend at Georgetown. He liked the team atmosphere, coaches, and location a lot. And it's Georgetown. 

He had a visit scheduled this weekend at Wisconsin but the Wisconsin coaches cancelled on him saying they had to go out of town to "watch some meets". Not sure what's going on with that.

So he's going to the Air Force Academy tomorrow through Sunday. Coach Juli Benson (Henner back in the day) is really impressive, 1996 Olympian in the 1500, and a great coach of the future in my opinion, is working hard on him. Air Force is, of course, free to all.

The BYU visit a couple weeks ago went great but they aren't trying very hard and seem to assume that he's going there because he's LDS and from Utah and they have a great program. They did not offer him a full scholarship despite his state championship, foot locker finalist, and 4:14 as a Junior.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Fri, Nov 08, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

No morning run today. Maybe a walk?

Joah's localeur.com site just keeps getting better.

AM: 2.5 mile constitutional.

PM: 8.25 miles of fierce treadmill running.

Went to The Habit burger grill in Sugar House with Andy after. Tasty!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Nov 09, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM: 4.25 miles arounf American Fork

PM: 6 miles plus some striders at Liberty Park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.000.002.501.0056.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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