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May 04, 2024

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Location:

Washington,UT,United States

Member Since:

Jul 26, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Ran varsity XC and Track for Pine View High School class of 2016

Member of the Freshman Five including Hell Raiser, Jake the Snake, Andrew, Paul and Me

I would say my best running accomplishment is getting to the point where running was fun and not crappy

 

Short-Term Running Goals:

1. I wanna get back to how I used to be running a half marathon 1:15:00.00

2. I want to run the St George Marathon 2:45:00.00

Long-Term Running Goals:

Become a marathoner

Marry a smokin hot runner wife

Live my unaccomplished high school running dreams through my children

Personal:

My favorite National Park is Zion

My favorite color is blue

My favorite gas station is Buc-ees

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Kinvara 3 (January '13) Lifetime Miles: 487.80
Kinvara 4 (May '13) Lifetime Miles: 542.35
Barefoot Lifetime Miles: 109.60
Kilkenny XC 5 Lifetime Miles: 38.00
Brooks Launch (October '13) Lifetime Miles: 813.95
Nike Pegasus 30 (December '13) Lifetime Miles: 374.13
Nike Victory XC Lifetime Miles: 7.00
Brooks PureFlow 3 (January '14) Lifetime Miles: 536.10
Nike Zoom Rival D Lifetime Miles: 57.45
Kinvara 5 (June '14) Lifetime Miles: 233.63
Asics Gel-Lyte 33 (June '14) Lifetime Miles: 339.05
Pegasus 31 (December '14) Lifetime Miles: 519.15
Kinvara 6 Lifetime Miles: 343.30
Mon, Apr 13, 2015
Total Distance
12.00

AM- 4 miles easy Starbucks. Felt really warm this morning and my long sleeve was sweaty after. I hate heat.

PM- 2 miles warm, 1x1000@goal 1600 pace, 7x400@current 1600 pace w/1:00 recovery, cool to 60 minutes, felt really so freaking hot today, but I had prepared myself to run pretty quick and I pushed myself hard despite the heat. My 1000 was 2:48. Went out pretty fast on the first 400 (like 1:05), stuck in behind Andrew until there were 400 meters left and then just went ALL TO THE WALL the last 400. Actually a 1000 PR, but I never run it anyways haha. and my 400s were all around 1:10 or 1:11, last one 1:08. Was able to make it through hitting all of my times. My throat hurts like a motha cussa though! Got another workout tomorrow and also one on Wednesday so that's going to be fun.

Kinvara 5 (June '14) Miles: 4.00Asics Gel-Lyte 33 (June '14) Miles: 8.00
Comments
From Rob Murphy on Mon, Apr 13, 2015 at 17:39:47 from 24.10.247.181

That's a good workout. Think I'll steal it for my Alta boys.

From Paul Gaona on Mon, Apr 13, 2015 at 19:40:15 from 71.35.223.241

Rob we had 15 recovery in between the 1000 and 400s.

From Connor Baller on Mon, Apr 13, 2015 at 20:28:38 from 74.81.232.157

you tell him paul, my costco shoppin' brotha

From The Warbeast on Mon, Apr 13, 2015 at 20:38:29 from 64.255.92.149

Oh yeah full recovery after the 1000, 5minutes after the 4th 400 as well.

From Holt on Mon, Apr 13, 2015 at 21:25:21 from 67.2.224.154

Rob, I really like this workout. It is kind of a combo that proves to the kids that they can hit the times they are gunning for as we move near the final phase of the season. The goal pace 1000 (or 600 for 800 runners) gets them burned and really moving. Then the 400's (or 300) at current pace prove to them they can finish off what they had started with the shape they are currently in. I didn't let the team know how many 4's they had just to make them dig deep and run on some heart. Then I let them know on their last as they were about to start and told them to give it a bit more. I think it not only works multiple systems, but gives them confidence in what they can do currently and in the future.

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