Grayson Murphy

"Unconsidered, merely indulge, ambition becomes a vice; it can turn a man into a machine that knows nothing but how to run. Considered it can be something else– pathway to the stars maybe."

- Wallace Stegner

Personal Bests

  • 3000m Steeplechase – 9:48.57 (2018)
  • 5,000m – 15:44.45 (2017)
  • 10,000m – 33:17.85 (2018)
Hoka One One Northern Arizona Elite

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Grayson's Training Log

Week of 5/20/2019 - 5/26/2019

Thursday, May 23, 2019
Run - Easy Run
6 mi

Run - Easy Run - + drills/strides
4 mi
Wednesday, May 22, 2019
Run - Easy Run
8.04 mi ~ 1:01:58 View Run
Tuesday, May 21, 2019
Run - Critical Velocity - 8 x 800
Camp Verde. 8 x 800 in 2:40 with 1min rest.
10.04 mi ~ 1:07:15 View Run
Monday, May 20, 2019
Run - Easy Run
6.01 mi ~ 47:31 View Run

Run - Easy Run - + drills/strides
3.85 mi ~ 30:32 View Run

Week of 5/13/2019 - 5/19/2019

Sunday, May 19, 2019
Rest Day
Saturday, May 18, 2019
Run - Long Run - Fast Finish Long Run
10 miles with last 3 FAST. Each fast mile faster than the one before. 2mi cool-down for 12 on the day.
11.93 mi ~ 1:23:06 View Run
Friday, May 17, 2019
Run - Easy Run
7.2 mi ~ 55:37 View Run

Run - Easy Run - + drills/strides/plyos
Strides over hurdles.
3.16 mi ~ 22:47 View Run
Thursday, May 16, 2019
Run - Easy Run
8 mi ~ 59:46 View Run
Wednesday, May 15, 2019
Run - Critical Velocity - 20 x 400
Doney Park. 20 x 400 in sets of 5.

Set 1= 90 with 45sec rest (with Erin)
Set 2= 80 with 50sec rest
Set 3= 78 with 55sec rest
Set 4= 76 with 1min rest

(3up and 2down)
10.02 mi ~ 1:05:34 View Run
Tuesday, May 14, 2019
Run - Easy Run
6 mi ~ 44:09 View Run

Run - Easy Run - + drills/strides/plyos
NAU Track. Strides over hurdles.
4.01 mi ~ 31:31 View Run
Monday, May 13, 2019
Run - Easy Run
4.29 mi ~ 31:28 View Run