Rob Murphy

August 13, 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: 22.05 Month: 92.15 Year: 1598.59
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Mile repeats over lunch/student assembly that gave me a little extra time. Did these on the treadmill at the Sandy 24 Hour Fitness. 

1.5 mile warm-up

6 x 1 mile with a quarter mile interval (5:58, 5:45, 5:45, 5:39, 5:33, 5:27) 1.5%

It's always a recipe for disaster if I run the first one too fast. I think this is because I'm old and worn out, my joints are rusty, and my muscles and bones brittle. 

Cool down.

I think I might be on the verge of getting sick so I'm glad I got this in. Felt pretty good and after each quarter mile recovery I was more than ready for the next one. None of these efforts was a real strain.

PM: Six miles in 44:30 around Sugarhouse. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From Jake K on Wed, Mar 14, 2012 at 13:22:52 from

Nice progression on those reps!

Always good to get in a strong workout if you feel some sickness coming on - you won't feel like you are missing out if you need to take a couple easy mileage days.

From Teena Marie on Wed, Mar 14, 2012 at 13:23:28 from

Wow! Very nice splits! I am getting over a cold now - it stinks!

From Jon on Wed, Mar 14, 2012 at 20:14:53 from

Nothing in the news yet about Furman cross country...

From Steve on Wed, Mar 14, 2012 at 20:31:45 from

What an awesome workout day!

From Rob Murphy on Wed, Mar 14, 2012 at 20:37:09 from

Jon - I'm guessing you'll hear about it Saturday or Sunday.

From Bret on Thu, Mar 15, 2012 at 07:59:55 from

Nice work Rob - especially the progression being so manageable.

From prlman on Thu, Mar 15, 2012 at 11:40:59 from

Very impressive Rob,and you thought you were old and creaky...whatever. Strong workout.

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