Rob Murphy

April 24, 2024

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Location:

Salt Lake City,

Member Since:

Feb 11, 2010

Gender:

Male

Goal Type:

Other

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 with running, explore more trails, stay healthy.

Long-Term Running Goals:

Keep running and racing consistently for as long as I can. Find what is sustainable for me over the long run.

Personal:

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

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	12.50	Month:	92.75	Year:	502.72

Mon, Mar 29, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	2.00	0.00	13.00

Came up with a new and pretty damn challenging 13.06 mile route from Alta High today. I'll call it an even half-marathon. The run is a 50-50 mix of road and trail, and very hilly. Here are my splits... 1:34:28 (7:16 pace)

7:53, 7:21, 7:05, 7:02, 7:25, 6:53, 6:38, 8:05 (uphill, loose sand!) 7:44, 7:29, 5:48, 7:19, 7:36.

Garrett Jones joined me. I think it was good for him even if it's not ideal mile training this time of year. I meant to come up with a name for this run (we name our regular routes), but forgot. Maybe "extreme gully". I'll run it by Garrett.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments

From Mark on Tue, Mar 30, 2010 at 23:26:28 from 173.168.88.68

Wow, sounds like a pretty tough and crazy route.

I see you ran Deseret News Marathon recently. I am going to run that this summer. My family and I are meeting up in Yellowstone Park just after that, so I figured I'm going to be in the area so why not run a marathon while out there? I hear it is not an easy course despite (because of) the downhill. Any advice for training for it?

From Rob Murphy on Wed, Mar 31, 2010 at 11:21:55 from 205.127.70.66

Mark, I grew up just down the road from you in Dunedin. The first 4 miles of D News is brutally downhill. Then a long, steep uphill. Then a very long downhill. Fast times are definitely possible, but you have to accustom yourself to the downhill pounding. I'm not sure how you do that in Florida. I suppose I'd spend a lot of time in the weight room working on the concentric muscles. Lots of leg extensions and squats! Do lots of stadium steps at a local high school if you can. You know how after a marathon it's fairly easy to walk upstairs but very hard to walk downstairs? At D News it's that x 1000!

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