Rob Murphy

March 20, 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: 21.25 Month: 131.60 Year: 383.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Today was an interesting workout and I would really appreciate some comments/criticism from anyone who has an opinion.

I have felt a real lack of motivation the last couple days. Yesterday I struggled through 5 miles feeling like a turd most of the way. This afternoon I headed out for my run and it was worse. I just felt slow, lethargic, crappy. Finally, after 6 miles, I bailed on the run and went over to the Highland High track. On the spur of the moment I decided to run 12 X 200 with a 200 walk/jog recovery. This is the type of workout I havent done in decades - but man it felt good. I started out running 35 seconds and worked my way down to 32 at the end.

The bottom line is I was able to salvage a horrible run. At the end, I felt really good about myself as a runner. Somethng just told me, "run fast 200s". I know that no marathon training plans (I'm running one in 4 weeks) proscribe fast 200s, but sometimes its important to just go with your gut.

It will be interesting to see how I feel tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From Fast Running Mommy on Sat, May 22, 2010 at 10:41:31 from

sasha can give you a comment if you address it at the forum

From steve ash on Sat, May 22, 2010 at 19:09:05 from

Hey Rob, For what it's worth I think you were ok on that decision. Easy to recover from, These will definitely improve economy all around. I taled with Demetrio about this and he agrees with doing only short reps when tapering. For the most part I think that "gut" feeling is your body and your mind telling you something. Besides, not much to be gained from now until Utah Valley however I think you can sure blow it by doing too much. Would you not agree with that? You have probably done this longer than I have so I think you know what is good for your body.

From steve ash on Sat, May 22, 2010 at 19:10:02 from

Sorry about all the typos, I need a nap..

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