Rob Murphy

January 23, 2019

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRob Murphy's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
15% off for Fast Running Blog members at St. George Running Center!


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: 13.50 Month: 92.75 Year: 92.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

This qualified as a "workout". Kind of disappointing. More after I eat dinner.

Well, I decided I should do something resembling a workout. I'm a firm believer that all runners need a small handful of staple workouts that they do fairly regularly to gauge their fitness.

I've long had a treadmill workout I do that's sort of a treadmill fartlek. It's a 60 minute run divided into 10 minute increments. I do two minutes at 7 mph, two at 8 mph, two at 9 mph, and four at 10 mph. I try to increase the speed .1 every time so from 50 to 60 minutes I'm doing 7.5, 8.5, 9.5, 10.5.

When I'm really fit this workout is moderately hard. It leaves me feeling confident but not hammered.

I tried to do this today but couldn't. Basically I learned that 6:20 pace is my new 5:55 pace. Kind of depressing. I topped off at about 9.5 mph on this one and only managed 50 minutes for the workout. I did keep close track of the data though and will be able to monitor my improvement.

The thing is, I thought I could basically will myself through the workout the way I used to do it. But I've done this workout so many times that I know exactly how I usually feel running at 10 mph and I was totally bummed to find myself feeling close to the same way at 9 mph. 

On the bright side, I spoke to Ann and the kids about this and they all assure me that they still love me and think I'm mostly a decent person. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From dugco on Mon, Mar 11, 2013 at 19:40:05 from

"mostly decent" - nice

From Rob Murphy on Mon, Mar 11, 2013 at 20:08:50 from

I did deprive Abby of her Kindle for most of the weekend.

From Jake K on Mon, Mar 11, 2013 at 20:11:13 from

We still like you. So does Summit.

From Fritz on Mon, Mar 11, 2013 at 20:20:18 from

I suspect you were on the one the juiced treadmills. Another day and treadmill and I bet you could do it. You are more than a decent person.

From Rob Murphy on Mon, Mar 11, 2013 at 20:28:23 from

Thanks Jake and Fritz.

Actually Ftitz, I did this at the Sandy gym on the Life Fitness treadmills which I always find it easy to run faster on than the Precor treadmills at sugarhouse. The ones at the Sandy gym are actually the old machines that used to be at Sugarhouse.

The thing I most hate about the Precor treadmills is that you cant just punch in a speed. You have to push the up and down arrows over and over and over....

From Fritz on Mon, Mar 11, 2013 at 20:40:17 from

I think Sugarhouse is due for another set of TMs so maybe Sandy will get the Precors. Precors seem to all feel the same but it seems like a crap shoot with other brands, at least from my experience.

From Rob on Mon, Mar 11, 2013 at 20:42:45 from

I don't have enough information to have and objectionable opinion on the subject.

From Rob Murphy on Mon, Mar 11, 2013 at 21:03:31 from

I like the feel of the deck on the Life Fitness treadmills.

From Rob on Mon, Mar 11, 2013 at 21:19:32 from

Now I do.

From Steve on Tue, Mar 12, 2013 at 06:01:26 from

I love that last sentence. I totally feel this pain my man. I haven't pushed anything at all this year either. Here's my take on your workout. It's easy to convince yourself that you are at a certain fitness level because you have been making the motions. It's what you and I have always talked about with running. At some point you have to walk the talk. That's why we love it. This isn't a benchmark of age or a new level that you now will be as a runner. This is a benchmark of your last three months of effort. This year's going to be different for you. Do it again in six weeks

From Bam on Tue, Mar 12, 2013 at 06:19:42 from

I agree with Steve. Do it again in 6 weeks and see the improvement.

It's great depriving kids of their gadgets: you don't have to raise your voice or get angry. Just take away the gadget and watch the pain:) More often than not, I cave and let them have their gadgets back. It's tough being a parent. Very tough.

Thank the gadget man for gadgets as he has made parenting, ironically, so much easier.

From Bret on Tue, Mar 12, 2013 at 08:17:23 from

That's the Rob Murphy Treadmill Workout! Love that one you shared with me a couple of years ago. Another take on this, is that today just may not have been your day for that workout - maybe you try it again in a couple of weeks and find you are fitter than thought in your previous attempt.

From baldnspicy on Tue, Mar 12, 2013 at 19:10:44 from

I'm going to have to incorporate this workout! That'd be a killer for me, but a good test to track fitness over time. Thanks!

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator

Featured Announcements