Rob Murphy

September 22, 2019

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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: 0.00 Month: 104.35 Year: 1080.81
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Just an easy five today in 38:55. Really great fall morning in Utah and the first Saturday off in a while without a cross country meet.

pm: met my girls for practice at 5 pm in the gully. I got there a little early and walked the Upper Loop - about 1.25 miles. Beautiful evening. Spent most of the walk thinking about the Grand Canyon R2R2R Run on Monday and about how much running has enriched my life for 32 years now. At the end I sat down with the girls and discussed the workout and the plan for the next 12 days before the state meet. But in the back of my mind I was thinking about how I hoped that the sport would end up being half as meaningful for them as it has been for me. I'd trade a state championship for that assurance.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From Colby Park on Sun, Oct 10, 2010 at 08:31:41 from

Hey Rob,

yeah it is nice to have more time to get some more miles in. If I were at home I would hopefully be running closer to 55 miles a week at this point, trying to get ready for the marathon. Then I could be working on the speed aspect of it. But for now all I can really do is a little bit of miles at a slower pace to work on a good base and cardio. We are almost done here in Afghanistan, so I will pretty much have from November until the end of March. Have any training tips for me?

From Teena Marie on Sun, Oct 10, 2010 at 17:29:27 from

32 years of enrichment with at least another 32 to go! Only half way there!!! :) :) :)

... and the beat goes on. :)

From Colby Park on Mon, Oct 11, 2010 at 04:44:53 from

Rob, thanks for the advice. I certainly plan on keeping up the consistency. As far as the 20 milers go...what kind of advice do you have on when to do them? I mean I know that I need to being running a fairly decent amount of miles on a weekly basis for my body to handle 20 miles. Right now my plan when I get back is to start slowly increasing my mileage to about 10 miles a day, plus a longer run on Saturdays. With about 4.5 months of training, do you think that will be enough time to get my mileage up to roughly 60-70 with a few 20 milers?

From Colby Park on Mon, Oct 11, 2010 at 04:46:25 from

P.S. good luck with the girls meet coming up? Is it in Sugar House again? I went to Highland High and my Dad has been on the Athletics committee for X-country and track so I would often go down and watch the finishes when he would be there. There were some dramatic ones! Good luck!

From allie on Mon, Oct 11, 2010 at 19:28:29 from

great post. there is so much more to running than just running. so much more.

i hope you are enjoying your big grand canyon adventure. good luck to your team with the state meet coming up.

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