| 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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| Miles: | This week: | 0.00 |
Month: | 12.50 |
Year: | 1470.39 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.50 | 0.00 | 0.00 | 0.00 | 50.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 3.25 mile walk/jog around the neighborhood.
Congrats to all you Auburn fans on the blog.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Great workout this afternoon in EL BARRANCO!
8.25 miles plus a little gym workout after that included some Plyos, push-ups, AB BLASTERS, pull-ups, and lunges. Had Kramer, Braydon,Davis, Cubby, and Jacob to the same workout only a bit more up-tempo and pushing the hills like screaming banshees. Getting ready for the Mt. SAC course this Saturfay.
Blizzardo Diablo on the way tonight for us folks in Utah.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I haven't run today and don't intend to. The plan was to get my guys going on their run after school and then head to the gym for a longish run on the treadmill. That didn't happen. Instead, we watched videos of last year's Foot Locker West race and talked about race strategy. We also watched video of the 2000 race where Ritz, Webb, and Hall went 1-2-3. Whatever Dathan Ritzenheim has or hasn't accomplished since then, he was one hell of a high school runner. I'm not sure I've personally seen anyone better. I think it was pretty inspiring for Kramer to watch it.
One thing I think about a lot as a coach is how much courage it takes to be a top runner. Yes, there's the talent aspect which is essential, but the longer I do this, the more I'm convinced that courage is what makes a champion. Ritzenheim ran with courage rare for 17 year old.
How do you coach or teach that?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I ran the Best Buy Loop with Kramer, Braydon, Davis, and Cubby - my Foot Locker Foursome.
17 degrees. Too cold. But when I got home Ann had a big pot of white chicken chili on the stove. So that was good.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| On the treadmill after work.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| I "ran" on the Stair Master tonight while Abby was swimming. After warming up I did 501 floors in 60 minutes which is apparently 10.5 miles.
Foot Locker West is tomorrow. If you go to the link you can find a link to the live webcast. My boys race at 11:40 Utah time.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 cold, snowy miles with Jon Kotter.
Kramer! Back to Foot Locker Nationals for the second straight year!
Got our Christmas Tree today. Yay! As Abby would say.
PM: Upper body snow shoveling workout.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.50 | 0.00 | 0.00 | 0.00 | 50.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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