Rob Murphy

Sandy Classic 5k

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.

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 U.S. History and other courses at Alta High School. I also coach the track and cross country teams at Alta.

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

Miles:This week: 27.00 Month: 141.75 Year: 529.19
Race: Sandy Classic 5k (3.11 Miles) 00:18:24, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Pretty good race today. Splits were 5:58, 5:48, 6:01 and whatever for the .1

5ks - used to run them practically every summer weekend. Now, not so much. It's a hard race if you run it right. Of course that's true of every race, but 5ks seem different to me.

I'll run Draper Days in a couple weeks and see if I can dip under 18. It's a much faster course than the Sandy Classic.

I ran 4 seconds faster than two years ago when I was a youngster of 48. So this is my Sandy Classic PR.

Late AM: 1 mile walk in the Highland Park 4th of July Parade. Run through the fire hose after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From Bret on Sat, Jul 04, 2015 at 08:52:33 from

Nice job - Rob. I actually think 5ks are much harder to race than the longer distances as we age. Well done to average under 6 per mile.

From Rob Murphy on Sat, Jul 04, 2015 at 09:14:53 from

Thanks Bret. I agree about the 5ks. Maybe means we should run them more often?

From Bob on Sat, Jul 04, 2015 at 09:59:24 from

Solid running there pops!

From Rob Murphy on Sat, Jul 04, 2015 at 10:47:15 from

I heard there's good news on that Front Mark. Are you doing any cross training?

From SlowJoe on Sat, Jul 04, 2015 at 11:14:06 from

Course PR, nice work. 5k is definitely a special kind of pain...

From jtshad on Sat, Jul 04, 2015 at 13:38:57 from

Good run old man!

From Steve on Sat, Jul 04, 2015 at 16:18:21 from


From Teena Marie on Sat, Jul 04, 2015 at 21:48:16 from

That is some serious speed!!!! Whatever you are doing ... WOW!!!

Congrats and Happy 4th to the Murphys! :-)

From Jason D on Sun, Jul 05, 2015 at 15:09:05 from

Good race, Rob. Like most people say, you have to run at least two close together. Maybe more.

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