Rob Murphy

August 10, 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: 6.25 Month: 76.35 Year: 1582.79
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Seven miles on the treadmill. Kept it around 8 mph most of the time but got it up as high as 9.2 for several minutes.

I will do a longish run tomorrow and hopefully be up over 50 miles next week. I'm wondering if a sub-18 minute 5k is possible for me at the end of January at the Winter 5k? Even though I'm feeling better, it's just taking my body so long to come around and so long to recover. I'm trying to learn from this, make allowances, and not get to gloomy. I can't expect to feel the same way at 48 that I did at 28. The problem is, in my mind while I'm running, I'm still 28.

I'll do a couple workouts two or three weeks from now that will let me know. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From Jake K on Sat, Dec 22, 2012 at 11:26:35 from

It's possible, but as long as you are making forward progress and getting healthier, that's the main thing. We just gotta have you ready for Duluth!

From steve ash on Sat, Dec 22, 2012 at 11:47:04 from

I agree, I have similar issues on that.. However I still believe 48 is the new 28 and 42 is the new 22:)

From steve ash on Sat, Dec 22, 2012 at 11:50:29 from

Are you doing SLC track club or the Striders event? I'm thinking the Salt Lake one for myself.

From Rob Murphy on Sat, Dec 22, 2012 at 12:48:37 from

Hey Steve. I'll be doing the SLTC races out at Saltair. I like those races and the course. If the weather cooperates it gives you a nice barometer on your fitness. Out and back, no uphill or downhill.

From Bam on Sun, Dec 23, 2012 at 10:04:45 from

I know what you mean about recovery. You watch these youngsters banging out long runs and 2 workouts a week and think, yep I can do that - but then Father Time shows you that you can't:(

What I've found is that a long run now equates to a workout and it takes two days to recover and needs 2 easy days beforehand. It also takes me two days to recover from a workout, maybe even three if it's 5k pace or faster. there just are not enough days in a week.

After your 33 min 10k (wink, wink) I don't think breaking 18 mins will be a problem for a codger like you:)

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