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 3/18/2019 - 3/24/2019

Thursday, March 21, 2019
Run - Easy Run - + drills/strides
4 mi

Run - Easy Run
5.95 mi ~ 42:02 View Run
Wednesday, March 20, 2019
Run - Easy Run
8 mi ~ 57:11 View Run
Tuesday, March 19, 2019
Run - Hybrid - 3mi/1mi/2x800/4x400
Camp Verde- 3mile tempo (5:35 pace). 5min rest. 1mile (5:15). 3min rest. 2x800 in 2:32 with 2min rest. 4x400 in 72 with 1min rest. (3up and 2down)
11.02 mi ~ 1:13:10 View Run
Monday, March 18, 2019
Run - Easy Run
11.41 mi ~ 1:24:52 View Run

Run - Easy Run - + drills/strides
4 mi

Week of 3/11/2019 - 3/17/2019

Sunday, March 17, 2019
Run - Easy Run
6.51 mi ~ 46:43 View Run
Saturday, March 16, 2019
Run - Long Run - Fast Finish Long Run
16 miles with last 3 FAST. 2mi cool-down for 18 on the day. (each fast mile must be faster than the one before)
19.01 mi ~ 2:09:39 View Run
Friday, March 15, 2019
Run - Easy Run
7.46 mi ~ 1:26:46 View Run

Run - Easy Run - + drills/strides
5.01 mi ~ 37:42 View Run
Thursday, March 14, 2019
Run - Easy Run
10 mi ~ 1:21:20 View Run
Wednesday, March 13, 2019
Run - Lactate Threshold - 3 x 2 miles
3,000ft. 3 x 2 miles with 4min rest. 11:00/10:50/10:40.
12.6 mi ~ 1:21:51 View Run
Tuesday, March 12, 2019
Run - Easy Run - + drills/strides
4 mi

Run - Easy Run
8.01 mi ~ 57:42 View Run
Monday, March 11, 2019
Rest Day

Run
1.26 mi ~ 10:04 View Run