Rob Murphy

April 24, 2024

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Location:

Salt Lake City,

Member Since:

Feb 11, 2010

Gender:

Male

Goal Type:

Other

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 with running, explore more trails, stay healthy.

Long-Term Running Goals:

Keep running and racing consistently for as long as I can. Find what is sustainable for me over the long run.

Personal:

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

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	12.50	Month:	92.75	Year:	502.72

Sat, Jan 15, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.25	2.00	6.00	0.00	13.25

This is the type of workout I've needed to get done for quite a while but just haven't had the mental energy to do.This morning my legs were still quite sore (still don't know why), but I felt ready.

2.25 mile warm-up

5 miles in 29:42

1 mile in 7:45

1 mile in 5:51

1/2 mile in 4 minutes

1 mile in 5:46

1/2 mile in 4 minutes

1 mile in 5:30

1 mile cool down

The best thing about the workout is that I finished it not completely wasted. I actually felt that I could do another mile in 5:30, but I want to run 20 on Monday and feel good doing it.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments

From allie on Sat, Jan 15, 2011 at 15:48:55 from 174.23.123.195

great workout. i saw you ran emigration the other day -- rough on the quads but great downhill training. are you planning to run d-news this summer?

From Rob Murphy on Sat, Jan 15, 2011 at 15:55:55 from 24.10.248.6

Thanks Allie. I have a wierd race schedule coming up. The Austin 3M Half Marathon in a couple weeks, then the USATF Masters Indoor Championships where I will run the mile. I'm going to do the Ogden Marathon in May. I'd like to do Des News and probably will if I'm feeling good. My schedule this summer has me out of town a lot, so I'll probably miss quite a few local races.

I'm trying to shake up my race schedule this year just to keep it fresh!

From Jon on Sat, Jan 15, 2011 at 16:23:06 from 74.177.82.79

Come on, no trail runs on your schedule?

From Rob Murphy on Sat, Jan 15, 2011 at 18:29:30 from 24.10.248.6

Jon - One more year.I want to see if I can get under 2:40 first. Maybe a couple shorter trail races this year. Any suggestions?

From Steve on Sat, Jan 15, 2011 at 18:56:49 from 72.57.61.193

You need to come down to Costa Rica with me next week and hit a 30 mile trail run. Shake off all this fog and red air day nonsense. Takes a year off your age for every every one of those you do.

From jtshad on Sat, Jan 15, 2011 at 19:12:19 from 63.230.225.240

Nice workout, looking good for Austin!

From Bret on Sat, Jan 15, 2011 at 19:14:03 from 96.228.230.35

Impressive workout Rob - showing really nice speed and depth of endurance.

From Rob Murphy on Sat, Jan 15, 2011 at 22:27:53 from 24.10.248.6

Steve - why didn't I think of that? Sure, Costa Rica for me all next week.

From Wesley Hunt on Sat, Jan 15, 2011 at 22:50:17 from 99.25.245.254

Back in the saddle...great workout. There's nothing better than finishing a hard run and still feeling like playing with your kids! Really, very impressive.

From steve ash on Mon, Jan 17, 2011 at 11:30:42 from 64.134.224.86

Good luck at Austin Rob. Sounds like fun for sure.

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