Rob Murphy

August 04, 2020

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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: 17.30 Month: 25.55 Year: 1531.99
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

22.5 mile run this morning in 2:39. I wanted to run the same length of time I hope to run at Boston with a few marathon pace miles.

Started at the dead end on the golf course road in East Canyon. Generally ran through East Canyon, up Little Mountain and down Emigration Canyon into Salt Lake but with frequent detours to make the run longer or more uphill.

I did 4 x 1/4 mile at close to max effort going up Little Mountain. Ran mile 10-12 in 12 minutes. Ran mile 14 in 5:52 and kept in under seven minute pace the rest of the way. Ran mile 22 in 6:15 without pushing it too hard. Generally felt comfortable and in control the whole way. Good mix of uphills and downhills.

So glad to have the day off to reflect on the grandeur of Chester Arthur, Benjamin Harrison, and of course, Warren G. Harding. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From Jake K on Mon, Feb 20, 2012 at 13:23:50 from

That's a good run. I was thinking that maybe next Saturday (the week after the SLC 15K) we could try to get a big group and do an Emigration shuttle run. I need one or two good downhill quad mashers.

From prlman on Mon, Feb 20, 2012 at 13:30:00 from

Very nice run. You are really getting into a great place for Boston!!

From Rob Murphy on Mon, Feb 20, 2012 at 13:32:49 from

Absolutely Jake. Except I'll be in Colorado visiting my sister.

I'm a big believer in providing your muscles and nervous system with the same sort of stresses you encounter in a race. So downhills at Boston race pace is essential. But they take a while to recover from.

From Jake K on Mon, Feb 20, 2012 at 13:34:44 from


I did a couple hard-ish tempos down Emigration Canyon before races like Utah Valley of TOU 1/2 last year, and I feel like they helped me out a lot. My quads never got beaten up in those races.

From Jon on Mon, Feb 20, 2012 at 17:01:31 from

I think William Henry Harrison was the best president ever. Poor guy got pneumonia and only lived a month- gave him the least amount of time of all Presidents to ignore the Constitution!

From Rob Murphy on Mon, Feb 20, 2012 at 17:57:59 from

Funny Jon. But he did give the longest inaugural address ever so I suppose you could read it to find out how he would have violated the Constitution had he lived...

I did mention his grandson Benjamin Harrison - the only grandfather/grandson duo in presidential history.

From Fritz on Mon, Feb 20, 2012 at 19:40:15 from

Nice run Rob. I wish I knew enough about those presidents to "reflect on their grandeur." Just think how much you could teach us on long runs?

From Jake K on Mon, Feb 20, 2012 at 19:45:31 from

Here's some of my favorite presidential trivia...

Taft was so fat that he got stuck in the bathtub.

Bush the younger ran 3 miles in ~20 minutes.

Jimmy Carter ran a 3:52 1500m - here's a picture ->

From jtshad on Tue, Feb 21, 2012 at 07:49:28 from

Great run!

From Bret on Tue, Feb 21, 2012 at 08:05:04 from

Really nice workout Rob - gotta provide substantial confidence in what you can do at Boston.

From Rob Murphy on Tue, Feb 21, 2012 at 10:09:55 from

Thanks Jeff and Bret - I'm a bit sore today. I guess that's a good thing t hough, plenty of time to "super compensate"

From Steve on Tue, Feb 21, 2012 at 17:31:18 from

Sweet workout Rob

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