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 1/28/2019 - 2/3/2019

Sunday, February 3, 2019
Rest Day
Saturday, February 2, 2019
Run - Easy Run - Shakeout Run
10min easy jog.
1.5 mi

Run - Race - USATF Cross Country Championships
12.5 mi View Run
Friday, February 1, 2019
Run - Easy Run - + drills/strides
4.5 mi View Run
Thursday, January 31, 2019
Run - Easy Run
3 mi View Run
Wednesday, January 30, 2019
Run - Critical Velocity - 16 x 300
NAU Fields. 16 x 300 in 58-59 with 125 meter jog recovery.
9 mi View Run
Tuesday, January 29, 2019
Run - Easy Run
6.01 mi ~ 0:02 View Run

Run - Easy Run
6 mi View Run
Monday, January 28, 2019
Run - Easy Run
8.57 mi ~ 1:03:26 View Run

Week of 1/21/2019 - 1/27/2019

Sunday, January 27, 2019
Run - Long Run
14.03 mi ~ 1:31:43 View Run
Saturday, January 26, 2019
Cross Training - ElliptiGO
1:00:00 View Run
Friday, January 25, 2019
Run - VO2 Max - 5k Time Trial
Camp Verde. 5k Time Trial.
9 mi View Run
Thursday, January 24, 2019
Run - Easy Run
6.08 mi ~ 45:16 View Run
Wednesday, January 23, 2019
Run - Easy Run - AlterG
6.21 mi ~ 44:28 View Run
Tuesday, January 22, 2019
Run - Critical Velocity - 8 x 1k + 4 x 300
Camp Verde. 8 x 1k with 1min rest in
3:22/3:22/3:20/3:20/3:18/3:18/3:16/3:16.

3-5 min rest.

4 x 300 in 55/53/51/49 with 1min rest.
12.03 mi ~ 1:18:18 View Run
Monday, January 21, 2019
Run - Easy Run
8.04 mi ~ 58:41 View Run