Rob Murphy

Week starting Dec 04, 2011

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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
50.9312.330.000.0063.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Dec 04, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Easy run around Sugarhouse and up to Foothill. Cold, feels like snow but it isn't.

I'm having waffles with blackberries now and a cup of coffee. Heading to church in an hour where the kids are practicing for the Christmas program. Andy is an elf. There shouldn't be elves in a church Christmas program should there? Let's see, there was baby Jesus, Joseph, Mary, the Three Wise Men, barn animals, maybe a little drummer boy. Nope, no elf.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Mon, Dec 05, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.503.000.000.0011.50

11.5 on the treadmill at the Sandy 24 Hour Fitness. The Sandy 24 Hour Fitness is totally different from the Sugarhouse 24 Hour fitness. It has Lifefitness Treadmills which is better. The treadmills mostly work. There is more space between each treadmill so you don't feel like you are running on top of the person next to you. The whole gym is bigger with about one tenth of the people. The locker room is spacious.

Did most of the run above 9 mph with the last mile in 5:56.

Now I'm home with the family and positively giddy about the new Hawaii Five-0 on tonight! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Tue, Dec 06, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned day off. Ate a lot of cherry pie though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Wed, Dec 07, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.689.330.000.0011.01

Treadmill run. 

9.33 miles in 60 minutes. Kinda getting a little faster. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Thu, Dec 08, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

I took a personal day at work today so that I could go to Andy's "Holiday" program at school. Based on the songs they sang I would say that holiday is Christmas. Of course with all kindergarten programs it was off the scale on the cuteness meter.

Still left me with plenty of time to get in a noon run at Liberty Park. My legs appreciated the soft path. 13.25 miles averaging 7:20 pace. Perfect sunny day. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Fri, Dec 09, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

One mile at lunch plus weights/strength training. Hopefully I'll get a run in later.

 Just did an easy five around the neighborhood this evening. Ran into Jake K on his run home from work and we ran together for a little over a mile.

Meeting a group on the JRP tomorrow for 12-14 miles then breakfast at Over the Counter.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Sat, Dec 10, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles averaging 7:17 along the JRP with a good group of folks. This sport is almost always better in groups!

Sore all over from the weights yesterday. 

Great breakfast after at the Over the Counter Cafe. 

 

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
50.9312.330.000.0063.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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