Rob Murphy

April 20, 2024

15% off for Fast Running Blog members at St. George Running Center!

Location:

Salt Lake City,

Member Since:

Feb 11, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

I had some success in high school and college. Winner 1985 Rod Dixon Run

Had a fair amount of success as a Masters runner for most of my 40s.

Short-Term Running Goals:

Have fun with running, explore more trails, stay healthy.

Long-Term Running Goals:

Keep running and racing consistently for as long as I can. Find what is sustainable for me over the long run.

Personal:

I teach AP European History and other courses at Alta High School. I coached the track and cross country teams at Alta for 16 years.

Married, two kids - Abby and Andy

My Twitter @murphy_rob

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	12.50	Month:	71.00	Year:	480.97

Sun, Mar 25, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
22.00	0.00	0.00	0.00	22.00

Easy miles - but not that easy.

AM: One mile jog around the block.

PM: 21 mile out-and-back run on the Jordan River Parkway. Started mid afternoon so I could run in the 75 degree heat to get a little acclimated. Ran 10.5 miles South and then turned around. 20 mph headwind out, loved the tailwind coming back.

Splits were 1:16 exactly for the first 10.5 and 1:10:30 for the second 10.5 for a total of 2:26:30 for 21 miles (6:58 average).

Pretty happy with the run especially since I feel really good now. Took no calories on the run - just water.

Fritz came by the house while I was running and stole my foam roller.

Kind of bummed right now about the Jazz quadruple overtime loss to Atlanta.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments

From Jake K on Sun, Mar 25, 2012 at 18:19:48 from 67.177.21.60

Nice run Rob! That's pretty much exactly what I did last Saturday. The JRP, with all the little twists and turns, forces you to stay focused when you are running faster. That's a good workout, especially on a 75 degree day w/ no fluids.

From Bret on Sun, Mar 25, 2012 at 18:30:58 from 96.243.160.29

Nice job Rob. Seems like the lighter week may have helped a bit.

From Rob Murphy on Sun, Mar 25, 2012 at 18:33:11 from 76.27.122.13

Thanks Jake. I wanted to work on some faster turnover for a long time without really straining. I was actually planning on running the last mile in 5:45 or so but I wasn't paying close attention to my garmin and found myself back at the parking lot when I thought I had about a mile to go. Strange.

From Jake K on Sun, Mar 25, 2012 at 18:35:43 from 67.177.21.60

a little tailwind is good for that... its kinda like getting in some downhill, but not QUITE as easy, and it doesn't beat up your quads as much

From ACorn on Sun, Mar 25, 2012 at 19:50:54 from 24.2.76.146

The Jazz game was a downer! Great long run today Rob, I bet you burned off the pizza you ate last night.

From Fritz on Sun, Mar 25, 2012 at 21:08:44 from 67.182.226.25

Nice run Rob. That's a long way to go on a Sunday. Rumor has it that you didn't use the roller so I didn't feel bad getting MY foam roller back. But, if it was really helping I am happy to put it on loan again in a few days. Glad to hear you are feeling good.

From Rob Murphy on Mon, Mar 26, 2012 at 06:58:16 from 76.27.122.13

Just kidding Fritz. Sorry I missed you yesterday.

From Steve on Mon, Mar 26, 2012 at 15:43:18 from 198.60.8.33

Nice run. I was wondering if you got it in with all those winds yesterday. I think that kind of pace (under 7) for 22 is dead on for catching under 2:40 as a master.

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