Rob Murphy

August 07, 2020

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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: 36.85 Month: 45.10 Year: 1551.54
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

I took the day off. My legs are pretty sore and I figured that if Jake Krong can take TWO days off after a marathon that it would make sense for me to take ONE day off after a half.

Allie's comment on my race  reminded me... I raced in a new pair of shorts yesterday. I've run every race since 2008 in the same pair and thought it was time for a change mostly because my favorite old pair is getting a little gross.

I'm more happy with my race yesterday the more I think about it. My main goal for this year has been to run as fast at the Gary Bjorklund half in June as I did two years ago (1:15:56).  For most of the year that has seemed a stretch but now I know I can average 12 seconds/mile faster especially dropping down four thousand feet. As a matter of fact I think I'm going to make 1:14 my goal which would be a PR. I haven't done any threshold workouts or longer intervals yet this year and I still was able to dip under 6 minute pace yesterday.

I think I've found the right mix of training and workouts that is working for me and I'm going to continue to tweak it a little more. Not making the marathon the focus of my training is the best thing. I've been looking a lot at what worked for Kramer last cross country season and reading about the kinds of things Rupp and Salazar and all the rest do to build real speed and endurance. A lot of this is nice to do if the marathon is your focus but essential to do if shorter races are your focus. 

Today's Workout: 3.25 mile walk. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From Jake K on Sun, Apr 07, 2013 at 17:28:17 from

For the record, 3 days off, and 4 out of 5.

I like what you're doing - smart training. We'll kill it in Duluth.

From Wesley Hunt on Sun, Apr 07, 2013 at 22:38:45 from

Great race last weekend, Rob, and even better perspective today.

I always enjoy catching up on your blog. Your perspective and genuine effort to actually learn more about yourself through your running is refreshing.

From Lulu Walls on Mon, Apr 08, 2013 at 17:23:39 from

Nice work over the weekend Rob! Your Bjorklund goal is totally within reach :)

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