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May 05, 2024

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Location:

Salt Lake City,UT,

Member Since:

May 22, 2012

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

5k - 16:40 (2014 SLCTC Winter Series)

Half - 1:15:26 (2014 Canyonlands)

Full - 2:34:17 (2014 Boston)

Long-Term Running Goals:

Stay in shape

Personal:

Married with sons ages 8 and 4

Favorite Blogs:
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Merrell Road Glove Lifetime Miles: 92.47
Brooks Defyance 3 Lifetime Miles: 670.34
New Balance MR 1400 (2) Lifetime Miles: 469.02
Brooks Cascadia 7 Lifetime Miles: 552.10
Saucony Fastwitch 6 (Orange 10.5) Lifetime Miles: 238.47
Saucony Ride 5 Lifetime Miles: 270.14
UA Cold Gear Rubber Lifetime Miles: 398.72
Kinvara 5 Test Lifetime Miles: 537.10
Asics Hyper Speed 6 Lifetime Miles: 128.90
Kinvara 5 (May 2014) Lifetime Miles: 464.01
Altra Loan Peak 1.5 (free) Lifetime Miles: 109.83
New Balance RC 1400 Lifetime Miles: 414.63
Brooks PureFlow 4 (June 15) Lifetime Miles: 380.33
PT Lifetime Miles: 14.00
Brooks Launch 7 (9-15) Lifetime Miles: 234.59
Treadmill 2016 Lifetime Miles: 38.39
Brooks Cascadia May 2015 Lifetime Miles: 120.74
Treadmill 2017 Lifetime Miles: 3.10
Thu, Sep 05, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.520.001.500.3816.40

AM

Up at 5. Run at 5:15. Easy up memory grove and city creek. Turned around and did 1.5 in 7:45 or 5:10 average with 330 feet down. Did a few more murphys, tripped on N Temple and main, then did a 400 in 69 seconds on the west high track during mile 9. 9.38 in 70 minutes total with 800 feet up.

Legs were feeling fresh after a day off yesterday. Hopefully I can get out of this mini rut.

Lunch

Wasatch out and back. 7.02 in 50:11 minutes with 500 + ft of climb. A bit warm in the low to mid 80s.

Brooks Defyance 3 Miles: 7.02Saucony Kinvara 3 The Third Miles: 9.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Thu, Sep 05, 2013 at 09:09:01 from 163.248.33.220

What's a murphy?

Congrats on getting out of bed this morning.

From Josh E on Thu, Sep 05, 2013 at 09:38:45 from 205.235.104.4

Thanks. Even though I got to bed early and wasn't tired at 5, I really had to convince myself to go.

A murphy: steady diet of fast striders and short hill sprints; true speed is not improved with efforts over one minute in duration; do in every phase of the training cycle; critical to recover fully between each effort.

I usually do 6-8 and speed up to where I am running all out (shows as a sub 4 pace on the watch) on the 4th or 5th. I need to do more hill sprints.

From allie on Thu, Sep 05, 2013 at 09:57:26 from 161.38.221.168

nice run. fast 400, especially after a tripping. hopefully there was no blood involved.

From Josh E on Thu, Sep 05, 2013 at 13:21:55 from 63.226.66.73

No blood but some numb palms and aches. Minimal hurt pride since it was pretty deserted at 6:15. It's that road creep that always gets me.

From Rob Murphy on Fri, Sep 06, 2013 at 13:09:23 from 163.248.33.220

I've been running since 1978 and coaching for eighteen years and I've never heard that term.

From Rob Murphy on Fri, Sep 06, 2013 at 13:11:04 from 163.248.33.220

So you must have coined the term and named them after me right?

Nice!

From Josh E on Fri, Sep 06, 2013 at 13:24:59 from 205.235.104.4

you're the meaning in my life, you're the inspiration

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