Rob Murphy

Week starting Dec 20, 2015

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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
61.000.002.502.0065.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Sun, Dec 20, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 5.5 cold, slushy, snowy miles. FUN!

PM: 4.5 hard eliptical miles. I say hard because I was sweating a lot and breathing hard. Then I did about 50% of my normal weight routine because I haven't lifted for a couple weeks. Hopefully I won't be too wrecked tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Mon, Dec 21, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

6.5 miles plus 6 striders and some jumping rope. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Tue, Dec 22, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.502.0010.50

10.25 mile treadmill fartlek. Mix of easy running, moderate running, and pretty hard running. I guess that's a fartlek.

Interesting that Donald Trump is now mocking Hillary Clinton's bathroom habits. Making fun of a woman in that fashion is contrary to my raising. But there's absolutely nothing the man can say that is disqualifying to his rabid and worshipful supporters so I suppose we have to put up with hearing about it for the next several months.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Wed, Dec 23, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.000.000.0013.75

I get a gold star for avoiding the treadmill this morning. Started out in super crappy conditions, horizontal blowing snow, lots of slush and ice - my fingers and toes hurt. 8:30 pace was all I could manage. The sun came out at the end and it was beautiful and I could see the steam rising from my clothes while I ran.

PM: 2.25 miles. Weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Thu, Dec 24, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

4.25 easy miles around the neighborhood. Cold. Maybe a beach run with Abby this evening?

PM: Just a mile jog on the beach and a short swim to de-stress from the drive from LA.

Pizza tonight at Sam's Giant Manhattan Pizza in Grover Beach Ca. We Murphy's always have pizza on Christmas Eve.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Fri, Dec 25, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Merry Christmas to the FRB.

6.5 miles up and down Pismo Beach and through the downtown a bit. No shirt to get a little Vitamin D boost. I got lots of weird looks from the locals because it's in the 50s and Californians dress like it's below zero when the temp drops below 60.

This was my 37th consecutive Christmas Run. Every one since 1979, and one of the best. You can see me running up the stairs from the beach to the Kon Tiki at the Alta Cross Country Instagram.

PM: 4 more beach miles. Much better tonight at low tide and firm beach sand.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(4)
Sat, Dec 26, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: 8.5 miles on the nifty Woodway treadmill at the PBAC followed by a swim and hot tubbing. Walking over to the Splash Cafe now for the best clam chowder in the world.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.000.002.502.0065.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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