Rob Murphy

December 12, 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: 24.25 Month: 52.50 Year: 1337.42
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Today's cross training journal...

am: picked up Ann from work at 8am. She's a nurse at the University of Utah and often works 12 hour night shifts and the kids and I often take her to work and pick her up. Went to Mcdonald's on tha way home. I, however, was able to avoid the bacon, egg, and cheese biscuit because I had a bowl of steel cut oatmeal with fresh strawberries before we left. How's that for monastic discipline?

anyway, I walked the 3 miles home from McDonalds which according to my Garmin burned something like 270 calories. Then went to Barnes and Nobel and picked up the new Outside with an article about Lance Armstrong. In the pictures he definitely has the lean, gaunt look of the supremely fit endurance athlete.

pm: walked to the gym (1 mile). Approached the treadmill with great optimism. Ran one mile and then the achilles started hurting. So, I did 125 floors on the Stairmaster in about 20 minutes. Man that was hard! This was my first ever workout on that thing. I can't believe that Fritz (from the blog) does like 500 floors. I'd have to see it in person. Then I did 2 miles on the eliptical followed by 70 laps in the pool and a walk home.


running: 1 mile

walking: 5 miles

stairmaster: 125 floors

eliptical: 2 miles

swimming: 70 laps (1 mile)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From baldnspicy on Mon, Jun 28, 2010 at 09:59:24 from

Wow, nice job & serious inner strength...on avoiding the BE&C biscuit! Oh, and your workout was awesome too! I'd have a hard time doing either. :-)

From Rob Murphy on Mon, Jun 28, 2010 at 13:50:25 from

Thanks. What I don't get is why 125 floors of stair climbing doesn't hurt my achilles but jogging at 9 minute pace does.

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