Rob Murphy

May 26, 2018

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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: 49.25 Month: 176.35 Year: 981.59
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Pretty good morning. Abby and I left early and drove to Pine River to do a workout on the high school track. I wanted to do a little race simulation workout so I laced up the racing shoes and did a warm-up the same way I would before a race. 2 miles plus some stretching and striders. Abby circled the track 17 times, mostly running, and then did 10 times up and down their tiny stadium.

I did 2 X 1 mile with a quarter mile walk/jog recovery. Made it an actual mile, not 1600. The goal was to feel good running at race pace or a little faster. I ran the first one in 5:49 and the second one in 5:41. Felt good, but not quite as efortless as I hoped but that's usually the case with training so I'm not too worried.

Besides, I'll have beet juice working for me on Saturday!

Cooled down with 2 easy miles.

I haven't done enough of thes workouts in the past few weeks and I haven't raced enough which will hold me back on Saturday. My mileage has been good though and I'm healthy so that's working in my favor.

Went to the Pine River Bakery  with Abby and got a cinnamon roll and cup of coffee and Abby got a cookie and milk. Then we walked around the whole town and talked about what it would be like to live in a town of 951 people in the middle of nowhere.

Back home now with stressed out Ann who's trying to purge her parent's 40 years of crap to get ready for their auction.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From Jake K on Wed, Jun 18, 2014 at 10:19:40 from

Nice tuneup - good luck on Saturday!

You didn't mention Andy in the family updates. You guys didn't lose him, right?

From Rob Murphy on Wed, Jun 18, 2014 at 10:34:45 from

Thanks Jake. Can't wait to get to Duluth and then head home!

Andy has adopted Ann's parents RV and has pretty much moved in there. I haven't seen him.

From Jake K on Wed, Jun 18, 2014 at 10:44:15 from

Hearing that someone is spending that kind of alone time in a RV makes me nervous after watching Breaking Bad. But I doubt Andy's has devious intentions or those kind of chemistry skills.

Wishing you cool temps and a northeast wind on Saturday.

From Bret on Wed, Jun 18, 2014 at 14:35:58 from

Good luck Rob. Sounds like you will be ready for a good effort. As you said, you are healthy and your mileage has been good. Also, you seem excited to race. You seem to do well off of those key things being in place.

BTW -- Richie is planning to do the marathon in Duluth to pace a friend to a 3:15. And, another St. Pete friend, Drew Chandler is running too, trying to go sub 2:40 - if you happen to be around for the Marathon finish.

From Jason D on Wed, Jun 18, 2014 at 15:53:09 from

Good tuneup workout. I sometimes run 2 x 800 this close to a half and don't feel spectacular and usually run several seconds per mile faster. So, feeling not effortless but good is good I think.

I hope Andy has mastered the bb gun because we are going to need food when we are out mining.

From allie on Wed, Jun 18, 2014 at 15:56:25 from

track workout, cinnamon roll/coffee, leisure walk with your daughter...sounds like a pretty good start to the day.

good luck to you on saturday.

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