Rob Murphy

Girls on the Run 5k

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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
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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
38.350.000.000.0038.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Nov 25, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 on the treadmill then a plate of Abby's pumpkin chocolate chip pancakes - her specialty.

Interesting to browse the blogs of the Utah kids going to Foot Locker next weekend. You have Conner Mantz ( the fastest Freshman and Sophomore in Utah history) worrying about working too hard with a 40 mile week and then you have all the East High kids running from 70 to 100 mpw with regular interval running as well.

Definitely some radically different philosophies. It will be interesting to see how it turns out next Saturday. Personally, I would never have a high school runner run over 70 mpw and never over 50-55 mpw during the competition phase. Especially on a 6 day/week schedule that most of my runners do.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Mon, Nov 26, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

Just noticed that I have ran for six consecutive days. So I will take a day off today.

Don't want to get carried away. 

OK, so I did two miles on the HH track while Abby was doing her workout then a few times up and down the stadium steps. Plus some push-ups, sit-ups, and core exercises. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Tue, Nov 27, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles on the treadmill after work. Averaged over 8 mph.

This was a good run. I'm starting to feel some real strength returning and I found my mind wandering to races I might like to run in 2013. A good sign - mentally and physically. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Wed, Nov 28, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Did 5.5 miles on old Mr. Treadmill.

Shook things up a bit. Alternated every quarter mile between 6:30 and 8 minute pace. Crazy! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Thu, Nov 29, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Today I did about 200 floors on the Stairmaster which is supposedly 4.25 miles according to the distance display.

Lifted weights as well. Made the probable mistake of doing some lunges which will probably incapacitate me for a day or so. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Fri, Nov 30, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five treadmill miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Sat, Dec 01, 2012
Race: Girls on the Run 5k (3.11 Miles) 00:27:45, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.350.000.000.009.35

This is a race report for my daughter Abby who ran her first solo 5k today. 27:45! She ran the first mile in 9:30 and just kept plugging away. Her third mile was her fastest. I'm so proud of her.

I'm so thrilled to be the coach of a Foot Locker Finalist - Kramer Morton who finished 7th at FL West today in 15:47. 

PM: 6.25 miles on the treadmill 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(5)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.350.000.000.0038.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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