Rob Murphy

SLTC Winter 10k

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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: 15.00 Month: 125.35 Year: 377.35
Race: SLTC Winter 10k (6.21 Miles) 00:37:11, Place overall: 15, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Race report...

Woke up at 4 am. Tossed and turned for another 2 hours. Woke up for good at 6. Had a cup of coffee. Argued with girl child about watching the news or one of those nauseating teen shows on the Disney Channel. I have the only 14 year-old in the U.S. that gets up at 5:30 on Saturday. Ate a bowl of Grape Nuts with raspberries. Had another cup of coffee. Took a shower. Walked dog. Dressed for race. Jogged a mile around the neighborhood. 

I always shower before races. Started doing that in high school. Some people think that's wierd.

Hopped into the car, struck out across the West Desert towards the basin that used to hold the Great Salt Lake (it's disappearing). Listened to Social Distortion's "Live at the Roxy" album at high volume. Got to Saltair and parked next to Fritz. Went into the building and registered. Made small talk with lots of runners. Joined the SLTC for what seems like the 10th time in my life. Jogged a couple miles to warm-up. Hit the latrine for a while. Good, quality time there until I noticed no toilet paper in stall. Fortunately I had some in my jacket pocket because I ran my first road 10k in 1978 and I'm a veteran.

Headed to the starting line. Saw Dennis S. there. Crap! Saw Blake too which cheered me up. Gun went off and I motored east with a couple hundred runners. Soon found myself alone in no-mans land running all by myself. Fell about a hundred yards behind Bill C. and Dennis and stayed there the entire race. 

Hit the 5k turn-around in the low 18:30s which was the same time I ran the 5k in 2 weeks ago. Caught Blake there and tried to encourage him. Headed back into a slight headwind. Caught one youngster and passed him at 5 and a quarter but he kicked past me the last .2.

I don't really kick anymore. Just an observation. Need to work on that.

Pretty happy to have averaged 5:59 for 10k. I ran really consistent splits of 5:58, 5:58, 5:58, 6:01, 5:59, 6:02, 1:15

37:11. 15th place. 3rd in 50-54. Sheesh! My time is an age-graded 32:31. Chop off another 60 seconds for the altitude and I ran a 31:30 10k today if I was 25 and at sea-level.

Jogged a couple milles with Bill after and then grabbed a cup of coffee and some free bananas. Bummed that they didn't have any more Great Harvest coupons. Drove home with Mike Ness and Chuck Biscuits on the drums.

I'm hoping to average under 6 for the 15k in 2 weeks if the weather cooperates. Then I'll know I can run a 1:15 screaming downhill half-marathon this spring.

PM: One easy mile just to make it to 50.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From Jason D on Sat, Feb 14, 2015 at 12:48:02 from

Good race, Rob. Extremely consistent. Easily one of your best reports too.

I always liked the race distance progression this time of year. Gives you an opportunity to increase distance and try to run the same pace as you move up.

From Bam on Sat, Feb 14, 2015 at 12:58:54 from

Brilliant, Mr Murphy. Brilliant.

From james (runmehappy) on Sat, Feb 14, 2015 at 13:00:35 from

Solid race. I would not have been able to hang. That is for sure.

From Rob Murphy on Sat, Feb 14, 2015 at 13:01:50 from

I just dabbed a tear from my eye Bam!

From allie on Sat, Feb 14, 2015 at 13:10:30 from

nice one, rob.

From Steve on Sat, Feb 14, 2015 at 13:36:07 from

I can't take those Disney shows for more than five minutes. I think they were outlawed under the Geneva Convention.

From Fritz on Sat, Feb 14, 2015 at 14:18:56 from

Nice job Rob. Your pacing was spot on. I need to try the pre race tunes like you.

Did you catch Austin & Ally this morning? For some odd reason my nephew is obsessed with it. Saved By The Bell is the only show I grew up with that is equally bad.

From Bret on Sat, Feb 14, 2015 at 15:44:08 from

Sub 6's at age 50 - ain't too shabby. Well-done Rob.

From Rob Murphy on Sat, Feb 14, 2015 at 15:58:30 from

Thanks Bret. Holding on by a thread!

From steve ash on Sat, Feb 14, 2015 at 16:32:00 from

Good show old boy! You see thats the thing I think these young guys forget sometimes, the age factor.. (32:30-31:30) adjusted. Not too shabby Rob.

From Benjamin on Sat, Feb 14, 2015 at 16:43:10 from

Rob - congratulations! This is not to be taken for granted.

And with 37:11 at altitude on a certified non-aided course you end up only 3rd in the 50 and under division. Some years this would have won the masters, not to speak of the grandmasters. Things are getting competitive.

From Jake K on Sat, Feb 14, 2015 at 17:28:43 from

Nice run Rob! Almost the same exact pace for twice as long... whatever you did for training the past two weeks, do it again and you're set for a great 15K!

From Jon on Sat, Feb 14, 2015 at 19:40:53 from

31:30, wow.

Loved your prerace. If I wake up early enough, I take pre-race showers, too. Help relax.

From RileyCook on Sun, Feb 15, 2015 at 07:52:11 from

Nicely done Rob, you still got it!

From jtshad on Sun, Feb 15, 2015 at 17:10:29 from

Great race Rob! Never did that call back from you...sadness here.

From Rob Murphy on Sun, Feb 15, 2015 at 17:13:33 from

Ann said she talked to you. She's my proxy talker :-)

We're going for a walk now and I'm calling you when I get back!

From Drew on Wed, Feb 18, 2015 at 05:50:23 from

Great race Rob! Excellent pacing too.

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