Rob Murphy

SLTC Winter 5k

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: 34.00 Month: 161.10 Year: 966.34
Race: SLTC Winter 5k (3.11 Miles) 00:19:34, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Today I ran the SLTC Winter 5k for the 100th time. It was my slowest time ever but there was about 3 inches of slushy snow and ice on the ground. Managed to power through to become the RRCA Utah Grand Master 5k state champion!!!!!!!!!

Didn't wear a watch and they weren't reading splits, so I had no idea about my time.

I almost caught Sasha at the end. His Crocs were less than ideal in these conditions :)

I ran the first half mile with Abby and I never pushed it hard - just having a good time. Abby ran 21:29 for a legit 5k pr in horrible conditions after running a 6:03 1600 last night.

Hats off once again to the Salt Lake Track Club. I just love the winter series. Great to catch up with local runners, lots of Beans and Brews coffee and Great Harvest bread. I snagged enough free bread coupons to make back my entry fee! I'll be out of town for the 10k but will do the 15k at the end of February.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From Bret on Sat, Jan 30, 2016 at 12:36:00 from

Nice one Rob - Grand Master!

From jtshad on Sat, Jan 30, 2016 at 12:36:51 from

Congrats on the title! Great run for Abby, cool that you are sharing this with her.

From allie on Sat, Jan 30, 2016 at 12:39:26 from

congrats. i hope they gave you 100 coasters.

go abby!

From Rob Murphy on Sat, Jan 30, 2016 at 12:43:44 from

Thanks guys! Miss you at these races Allie.

Abby works hard. She's a tough racer.

From Jake K on Sat, Jan 30, 2016 at 19:01:11 from

CLASSIC saltair conditions. I loved the photos in the SL Tribune.

You are the ultimate grandmaster

From Rob Murphy on Sat, Jan 30, 2016 at 19:48:27 from

Thanks Jake...I think.

From RileyCook on Sat, Jan 30, 2016 at 20:12:11 from

Great job Rob! Always good to see you at these races. And congrats to Abby!

I talked to Sasha and Benjamin after and they told me the Crocs weren't so ideal for snow too!

From Jason D on Sat, Jan 30, 2016 at 20:58:21 from

A very distinguished-sounding title. Part gentleman, part Kenyan-ninja-runner. Congrats.

You need to make yourself a pair of screw shoes. Makes faster winter running doable and the cost of kicking yourself far more painful.

From Rob Murphy on Sat, Jan 30, 2016 at 21:10:46 from

Thanks Jason. Abby wore her cross country spikes which were perfect.

From Teena Marie on Sun, Jan 31, 2016 at 13:56:11 from

That is AWESOME!!! Seriously, you just don't stop!!!!!

Congrats to you and Abby!!!! :-)

From Jon on Sun, Jan 31, 2016 at 15:23:59 from

Sounds like a memorable race. Good job to you and your family.

From steve ash on Mon, Feb 01, 2016 at 07:00:30 from

Nice job father and daughter team:)

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