Rob Murphy

February 24, 2020

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRob Murphy's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
15% off for Fast Running Blog members at St. George Running Center!


Salt Lake City,Ut,

Member Since:

Feb 11, 2010



Goal Type:


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, not get fat, stay fit.

Long-Term Running Goals:

 Keep running in some fashion.


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

Miles:This week: 7.50 Month: 160.03 Year: 362.89
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

I'm 46 years old today. Officially in my "late 40s". Nice to have the day off from work.

I ran seven in 54 minutes early this morning. After that, I walked with Abby to school and jogged the half mile back home. Ann and I dropped Andy off at preschool and then went to Alta High for 9:30 am cross country practice. Just had the kids do a couple easy miles then some ATP regeneration speedwork. Then Ann and I went to breakfast at Mimi's on State Street by the Southtown Mall. Sort of a breakfast date with the schools doing the babysitting.

PM circuit/strength training workout:

1 mile warm-up on treadmill

1 x 30 push-ups, 1 x 25 incline sit-ups, 1 x 8 pull-ups, 1 x 10 back extensions with 45 lb. plate, 1 x 15 dips, 1 x 25 hanging leg lifts, 1 x 8 chin-ups, 2 x 12 plyo box jumps onto a 30 inch box, 1 x 10 back extensions with 45 lb plate, 1 x 30 push-ups, 1 x 30 v-crunches, 1 x 8 pull-ups, 1 x 12 single leg box jumps (each leg) on 14 inch box, 1 x 10 back extensions with 45 lb. plate, 1 x 25 calf raises with 110 lbs., 1 x 30 crunches, 1 x 10 dips, 1 x 20 calf raises with 110 lbs., 1 x 30 push-ups, 1 x 15 one-arm dumbell cleans with 30 lbs., 1 x 25 incline sit-ups, 1 x 12 deadlift with 125 lbs., 1 x 25 push-ups, 1 x 15 back squats with 145 lbs.

1 mile cool-down on treadmill

This is pretty much the strength training workout I have done, with some variations, for the past year and a half. I think it's one of the reasons for the improvement in my half-marathon and marathon times the past couple years. I think it builds a lot of strength and muscular endurance without adding bulk and weight which could be detrimental to my running. In fact, my weight is down from 5 to 7 pounds since starting this workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From allie on Fri, Oct 01, 2010 at 14:25:19 from

happy birthday! october is a good month.

From dugco on Fri, Oct 01, 2010 at 14:33:15 from

Happy Birthday, Rob. So, Utah schools give teachers their birthday off eh - thats so cool! Or maybe its an LDS thing, or one of those teacher planning day deals?

Any way you shake it, enjoy your day old man.

btw - those of us in your boat like to call 45-47 the "mid 40s"

Carry on

From Rob Murphy on Fri, Oct 01, 2010 at 15:21:27 from

Thanks Doug and Allie.

Doug - It's called a "parent-teacher comp day". In return for working 13 or 14 hour days on Tuesday and Wednesday for parent-teacher conferences, we get Friday off. Not a bad deal.

From Bret on Fri, Oct 01, 2010 at 15:24:06 from

Happy Birthday Rob - thanks for the chat yesterday, was very helpful.

Was that Mimi's cafe you went to? Food is pretty good there isn't it?

From steve ash on Sat, Oct 02, 2010 at 11:58:05 from

Happy B-day! Drink beer, watch movies and enjoy:)

From jtshad on Sat, Oct 02, 2010 at 17:00:06 from

Happy birthday! I echo Steve's sentiments!

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator

Featured Announcements
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):