Rob Murphy

April 24, 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:	92.75	Year:	502.72

Sat, Mar 23, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.00	0.00	0.00	0.00	18.00

Eighteen miles through Sugarhouse and Holladay, many of them with guys way more fit than me. Fun though.

I posted a radical idea on here yesterday - that runners should run fast occasionally if they want to maximize their potential and it generated 23 comments. Later today I will post something equally controversial.

Topped 70 miles for the first time in almost a year. I will max out at 80 this year. All my masters PR's were achieved with me running about 70 mpw so I'm not going to push it.

OK, here we go...

Any running you do in the three or four days following a hard marathon is a waste of time and potentially harmful. You will not be able to accomplish anything that has any positive impact on your fitness and you slow down your recovery time and risk injury.

Go for leisurely walks instead and monitor your diet closely so you don't gain too much weight.

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

Comments

From Bam on Sat, Mar 23, 2013 at 10:58:17 from 89.126.28.24

Nice long run - thought you might have finished off with some cheeky little hill blasts or some strides/striders:-)

From Rob Murphy on Sat, Mar 23, 2013 at 11:05:26 from 24.10.249.165

Yeah well after reeling off a few 6:30s with Fritz and Jake and Scott and the crew in the middle of today's run I was struggling at 8 minute pace at the end.

Some fast stuff on Monday.

Your running economy comment was dead on yesterday. Our perceived effort at any given pace is certainly tied in with the maximum velocity we can attain right?

From Bam on Sat, Mar 23, 2013 at 11:14:53 from 89.126.28.24

I bet you were on your 'chin-straps' at the end of that run.

I think RE is neglected by many and yet it's easy to improve and the dividends are worth the limited effort.

From Rob Murphy on Sat, Mar 23, 2013 at 11:21:52 from 24.10.249.165

Honestly, 6:30 pace might as well be 5:30 for me these days. It's getting better though.

From allie on Sat, Mar 23, 2013 at 11:30:11 from 97.117.89.160

now this is one i understand -- i totally agree. you can ruin an entire season/year of running in just those few days to a week after a marathon. i've done it several times -- those limpy hero miles have never done anything for me except set me back. it's not worth it.

From Redd on Sat, Mar 23, 2013 at 11:41:41 from 67.182.221.190

After a Marathon you should Treat Yo Self! Especially to not running for a few days...that's Hot Tubbing time!

http://www.youtube.com/watch?v=ZsABTmT1_M0

From Jake K on Sat, Mar 23, 2013 at 11:54:37 from 67.177.11.154

Good run this morning Rob.

I like today's paragraph of wisdom... I actually did that (took 4/5 days off) this time and I feel great now!

From Fritz on Sat, Mar 23, 2013 at 12:40:13 from 64.134.228.18

I couldn't agree with you more on this one. I will add that I think swimming and LIGHT biking are fair game even a day or two after a marathon and can even help expedite the recovery. Great to see you out there today.

From scottkeate on Sat, Mar 23, 2013 at 17:15:32 from 71.199.4.146

It was cool to run with the coach again this morning. I'm glad you're feeling stronger and would love to see you experience some fun running this year.

I agree with the tid-bit of advise about taking it easy after the marathon. It's a good idea to give the body a little time to rejuvenate and give it a little TLC. If you've got to get your drug, the bike or some time in the pool are good options.

From Laputka on Sat, Mar 23, 2013 at 18:22:53 from 98.202.142.68

Looking forward to more tips, especially the one about high mileage, because that's my strategy and I've gotten faster from it. However, I think I haven't reached my ceiling yet so I could probably jump on a pogo stick for hours on end and it would lead to making me faster.

From Steve on Sat, Mar 23, 2013 at 20:03:03 from 66.87.126.54

Really missed running with you guys. You all need to move to Logan.

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