Rob Murphy

Salt Lake Track Club Winter 5k

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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.

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 U.S. History and other courses at Alta High School. I also coach the track and cross country teams at Alta.

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

Miles:This week: 34.25 Month: 149.00 Year: 536.44
Race: Salt Lake Track Club Winter 5k (3.11 Miles) 00:17:25, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Great race today. It was my daughter Abby's first solo 5k. She ran 37 minutes. I ran my race and then turned around and ran the last mile with her.

Pretty good 5k for me although I was a bit wimpy the last mile. Splits were...

Mile 1 - 5:26

Mile 2 - 5:35

Mile 3 - 5:44

Slight tailwind going out, slight headwind coming back. I won the masters division and am now officially the "Road Runner's Club of America 5k Utah State Masters Champion".

This title will no doubt strike fear in the hearts of Dennis, Steve, Neal and everyone else out there when we meet later in the season.

26 second course PR - I am happy about that. 

Oh, and congrats to all the blog folks who ran. Jake was first overall, Fritz second, Fiddy third or fourth. Many others ran well. 

PM: 7 miles in 51:18. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From JPark on Sat, Jan 28, 2012 at 14:27:02 from

Congrats Rob! Fantastic race. Savor the day. That new fancy-pants title will certainly strike fear in the hearts of many.

From jtshad on Sat, Jan 28, 2012 at 14:30:53 from

Congrats on a solid time, Master's Champ! Great race and new PR!

Great job to Abby too!

From Steve on Sat, Jan 28, 2012 at 14:37:12 from

That measn Natalie can run with her now! Sweet! Nice race. You are hitting the training dead on this winter.

From Rob Murphy on Sat, Jan 28, 2012 at 14:39:57 from

Thanks guys.

Jeff - It was kind of funny. The course is a flat, out-and-back along the south shore of the lake, They have these concrete barriers on the side of the road. Abby had a system. She was counting barriers - running for 20, walking for 10.

From Smooth on Sat, Jan 28, 2012 at 15:00:10 from

Wow! CONGRATZ on the master champion title and PR! Awesome race!!! Hugs and Kudos to Abby as well! :)

From Fritz on Sat, Jan 28, 2012 at 15:38:23 from

Great race Rob and an even bigger congrats to your daughter Abby. Will you promise to wear her hat in your next race?

We might be going on a long run tomorrow in case you are interested. I will let you know.

From Dragonvulture on Sat, Jan 28, 2012 at 16:16:25 from

Congrats on a great Master's win. Sounds like a fun race to do, I'll have to think about coming for this one next year.

From Rob Murphy on Sat, Jan 28, 2012 at 16:23:47 from

Dragonvulture - There's a 10k in two weeks and a 15k two weeks after that. Same pancake flat out and back course. You just go a little further out each time.

Fritz - maybe I'll wear my son Andy's hat. Floppy dog ears!

From Teena Marie on Sat, Jan 28, 2012 at 16:32:29 from

AWESOME!!! Congrats to you and Abby!!!

Funny ... why can I not get this out of my head now? :) :) :)

From MarkP on Sat, Jan 28, 2012 at 17:21:32 from

Incredible winter shape! Nice job.

From Laputka on Sat, Jan 28, 2012 at 17:25:17 from

You've made some terrific improvements over the last few years in this race, this gives me hope to be able to improve as well. Congratulations on your win.

From Bret on Sat, Jan 28, 2012 at 18:36:15 from

Nice race report Rob. Continue to amaze with age-defying results - very impressive. Very cool that Abby ran today too. Congrats all around!

From steve ash on Sat, Jan 28, 2012 at 19:11:28 from

Very nice win Rob. What did you get to take home for the masters win this year?

From Rob Murphy on Sat, Jan 28, 2012 at 19:17:14 from

I got a $50.00 gift card to the New Balance store and a coaster.

From Jon on Sat, Jan 28, 2012 at 22:45:44 from

Dennis and Steve just wrote to me expressing their fear!

Sweet- Master's champ. Although I'm real upset you went too fast and broke your linear improvement model.

From Jake K on Sat, Jan 28, 2012 at 22:49:27 from

Hey state champion - nice race today! You were all smiles in Andrea's pictures - way to ham it up for the camera.

Abby is a champ too - I like her method of Gallowalking. Did you two eat all the thin mints on the ride home?

From Jacob Flaws on Sun, Jan 29, 2012 at 16:32:53 from

nice race!!

From ACorn on Sun, Jan 29, 2012 at 17:52:09 from

Awesome race Rob! Congrats on the PR.

From allie on Sun, Jan 29, 2012 at 20:02:54 from

great race! congrats on the masters win and the cool RRCA coaster.

From James on Sun, Jan 29, 2012 at 20:13:26 from

You are running well, good race yesterday.

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