Rob Murphy

SLTC Winter 15k

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 15k (9.32 Miles) 00:59:10, Place overall: 12, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance


Well, another SLTC Winter Series in the books. Not sure why more masters runners didn't make it out this year? Maybe running is all played out. Anyway, I'm enjoying being able to run 6:30 miles and still come away with some cash. Thanks everyone for moving on to trail running, skiing, mountain climbing, or just being too busy to race. 

One more observation. My emphasis on strength training hasn't made me faster. It has made me feel generally heathier though.

I learned today that my 35-50 mpw is not enough to be able to power through the last miles of a longer race like a 15k. I also lost interest in really pushing myself when I figured there was no way I was going to catch Sasha for first master and I couldn't see any threats behind me. So I was the second overall master and scooped up another Wasatch Running gift card. As always, I loved chatting with everyone - Riley (new course record), Bill Cobler, Sasha, and the general atmosphere out at the lake. 

PM: Went for a 2 mile walk with Andy and ended up at a Red Box to rent a kid movie for the evening. It's just us men tonight as Ann is working and Abby is babysitting. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From RileyCook on Sat, Feb 27, 2016 at 14:48:21 from

I'd say that's not a bad result at all off 35-50 miles per week. I love that you're consistently out there racing, such a great hobby! Fun chatting with you.

From Ben VanBeekum on Sat, Feb 27, 2016 at 15:05:58 from

Good to see you today Rob. Not to shabby of a race and it's always nice picking up some extra money on the side! Great Job!

From Jon on Sat, Feb 27, 2016 at 17:55:57 from

Wow- 1st in AG, 2nd masters. Nice job, Rob.

From jtshad on Mon, Feb 29, 2016 at 11:13:54 from

Great race! Nice to be feeling healthier...good thing at our old age!

From Jason D on Mon, Feb 29, 2016 at 11:31:32 from

Good race, Rob. I am thinking about the paragraph on strength training. It's hard to determine where fitness comes in since strength training likely adds micro changes. But there is something to feeling good and feeling strong I think. If nothing else your wife can still think you have good veins.

From Steve on Mon, Feb 29, 2016 at 20:47:57 from

You are solid. Good race. Wether or not you are faster on the road because of lifting is debatable. You would be faster and healthier on mountain runs for sure. I think you have a great balance right now in family, coaching, and running.

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