Rob Murphy

Salt Lake Track Club Winter 10k

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
Race: Salt Lake Track Club Winter 10k (6.22 Miles) 00:35:38, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Easy mile jog just to loosen up. Now off to the SLTC Winter 10k.


Now for the race report...

Arrived at Saltair a little late and so I had to rush around a bit at the start. Did a two mile warm-up jog along the course. There were fewer top guys this week than at the 5k two weeks ago and I thought Fritz was the only guy who would definitely beat me. Neal Gassman was running and that put a little pressure on me because I don't beat Neal in 5ks or 10ks when he's fit.

The gun went off and Fritz quickly opened up a big lead on his way to running around a 32 flat. I found myself in the strange situation of running with five or six guys. Usually I'm all alone in these races and it's like running a solo time trial. But I was really enjoying having the company. It was a little windy and there were several guys to tuck in behind. I could tell by the labored breathing of a couple of them that they wouldn't be around at the end. The problem was the pack was running a few seconds per mile slower than I wanted to be running. But I didn't feel like running by myself in no-man's land between Fritz and the pack having several guys fifteen or twenty yards behind. I knew that every mile I stayed with this group made it less likely that I would break 35, but I just couldn't make myself care that much.

Too much pressure for wimpy me. So I just stayed with the pack. By about 3.5 miles everyone had fallen back except me and one other guy who I stuck behind. We were running really consistent miles. Every mile I ran the whole race was between 5:43 and 5:46 for a 5:44 average. I ended up third overall which is my highest finish ever in this series and won the masters which makes me the RRCA Utah 10k State Masters Champion. Won a $50 gift card and a coaster.

I would have liked to have run 30 seconds faster, but the race just didn't shape up that way. I'm pleased with how the pace felt though and am optimistic that at Boston I'll be able to maintain six minute pace on the downhill, sea level course. The 15k in a couple weeks will be a better indicator.

I'll get about 75 miles for the week. Makes nine out of the last ten weeks I've been over 70. Way more consistent mileage than ever before. 

PM: Three easy miles on the treadmill plus weights/strength training. First time I've lifted in 3 or 4 weeks so I only did about 50% of the normal volume.

I've got to remember...

1. Strength training good for old guys.

2. Strength training = Few injuries, less aches and pains.

For me anyway. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From jtshad on Sat, Feb 11, 2012 at 15:05:54 from

Congrats on a solid race. Good idea staying with the group.

Congrats to the top Master in Utah for both the 5k and 10k...hey wait a minute, aren't you a marathoner?

Looking forward to having some fun in Boston.

BTW, Pat B is off the team for Boston as he is not going to make it to Beantown. He has been running on a sore knee for a while and went to the doc and found out it is wrecked. Major surgery and 6-10 weeks on crutches!! So, now it is you, Steve, Walter, me and Marlin.

From Rob Murphy on Sat, Feb 11, 2012 at 15:16:20 from

Thanks Jeff. Yeah... I knew I could be running a bit faster, but I was really enjoying the pack. In a bigger race I could have found a faster pack!

That's too bad about Pat. I feel so fortunate that I've been able to avoid those major injuries. Knock on wood!

From Jon on Sat, Feb 11, 2012 at 15:29:44 from

You're on a roll.

From James on Sat, Feb 11, 2012 at 15:48:01 from

You ran great today Rob!

From Jake K on Sat, Feb 11, 2012 at 16:34:15 from

Really nice race, Rob. You're better as the distance increases, which bodes will for the marathon. Strong training and racing recently - keep it rolling!

From Fritz on Sat, Feb 11, 2012 at 16:59:32 from

Nice job Rob. Looking at times from the past, like DesNews 2010, it's obvious that you are getting faster. Looking forward to tomorrow in the am.

From Laputka on Sat, Feb 11, 2012 at 18:08:15 from

Nothing says RRCA Utah 10k State Masters Champion better than a coaster! I can't decide which one I envy more, the title or the coaster?


From Andrea on Sat, Feb 11, 2012 at 18:22:24 from

Great race today and very consistent mileage the past weeks...looking good for Boston for sure!

From allie on Sat, Feb 11, 2012 at 18:52:50 from

excellent race, rob. TWO coasters now! keep it rolling...

From Steve on Sat, Feb 11, 2012 at 19:12:07 from

Thats why I almost prefer to run 5 and 10ks on my own until the end. Pete Mgill said that the trick to a 5k was making it your own race.

From Scott Ensign on Sat, Feb 11, 2012 at 20:43:10 from

nice race! sounds like fun!

From Bret on Sat, Feb 11, 2012 at 22:10:46 from

Really nice race Rob - sounds like you were completely in control and could gone faster if the situation were a bit different. Good consistency in mileage and training too. Looking great for Boston.


From Teena Marie on Sun, Feb 12, 2012 at 11:19:23 from

What is up with you men??? I thought you were supposed to slow down in your 40s! DANG ... it is like you have found your own personal stud cocoon or something!!! (Or maybe it is the bananas ... I read something on Fritz' blog ... do I dare ask?) :) :) :)


This year is going to be the year of the RRCA Utah 5K/10K State Masters Champion!!!! :) :) :)

From prlman on Sun, Feb 12, 2012 at 12:06:12 from

Another good solid race for you. If you get a coaster for the 15k you could have the whole set. Good seeing you keep up the great work

From Billy Lillyman on Sun, Feb 12, 2012 at 16:13:03 from

Nice meeting you yesterday and great race. Thanks for the heads up on the altitude adjustment time and I will definitely be keeping an eye out for those group runs.

From baldnspicy on Tue, Feb 28, 2012 at 23:15:22 from

Way to go Rob. I'm a bit late to the party, but that's life! Looking good for Boston with those miles. You'll do great!

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