Rob Murphy

November 17, 2019

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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: 0.00 Month: 45.25 Year: 1253.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

My dad died one year ago on this day. Among other things, I credit him with my life-long interest in sports and fitness. When I was nine or ten, he came home with one of those old 110 lb. weight sets from Sears. Remember the plastic ones filled with cement? I got really into it and my dad really encouraged me. I'd always be lifting in our garage in Anaheim California and my dad would sit with me, coaching. Cigarette in one hand, Pabst Blue Ribbon in the other. In high school he almost never missed my meets. I hope that I will be able to pass along a passion to my kids that means half as much.

I don't think he really got why someone would want to run and he thought marathons were for the insane. But whenever I finished one, he'd be the first person I'd call. As I continued into my 40s he's always ask when I was going to "hang it up". But I could tell he was proud. A couple months ago when I was doing the Grand Canyon run with Jon and Cody, I thought about him a lot the last few miles - wondering if he was aware of what I was doing and shaking his head. When we made it back to the North Rim I really wanted to call him but had to content myself with the hope that he knew and was happy. He was a really great dad and I will run this afternoon thinking of him the whole way.

Robert L. Murphy (1934-2009). Retired from the Los Angeles Sheriff's Department. He would definitely want me to mention that last part.

Now, for todays workout. Kind of complicated.

1.75 mile warm-up

2 minutes at 7:35 pace, 2 minutes at 6:44, 2 minutes at 6:03, and 2 minutes at 5:30 - did this for 52 minutes, so...

14 minutes at 7:35 pace, 14 minutes at 6:44, 12 minutes at 6:03, and 12 minutes at 5:30. 7 minute cool down at 8 minute pace. Kept the incline at 1.5% but lowered it to 1.0% on the 5:30 segments towards the end.

Total of 9 miles in 59 minutes for the hard run plus the warm-up for 10.75 miles.

I fell pretty good about this workout. It was hard without being too hard. I have to get comfortable with running at 5:30 pace for an extended period.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From jtshad on Tue, Dec 14, 2010 at 11:09:25 from

I remember talking about your Dad with you when we were down there and saw your pictures of him in your basement. He obviously was a very influential man in your life and had a lasting impact on you and your family and will continue to be missed. My thoughts are with you on this solemn anniversary.

From dugco on Tue, Dec 14, 2010 at 11:35:40 from

Thanks for sharing, Rob. I think I shall have a PBR and a smoke in his honor... maybe 2 PBRs and no smoke.

From Rob on Tue, Dec 14, 2010 at 12:00:06 from

That is the first time I've started crying reading someones running blog. Thanks for the story, that was really great.

From Rob Murphy on Tue, Dec 14, 2010 at 13:05:29 from

Hey Doug, you know what my dad really got a kick out of? The fact that PBR became cool and trendy among hipsters. snowboarders,rock climbers and the like the last few years. That was his brand and definitely not hip in the 50s through 70s. Just cheap!

From jtshad on Tue, Dec 14, 2010 at 13:21:26 from

But the PBR needs to be in a bottle, that's the ticket!

From jun on Tue, Dec 14, 2010 at 13:59:42 from

Rob, what a fantastic way to show respect for your father. He sounds amazing. And what an awesome son to show that kind of respect. Kudos to you.

PBR, official beer of rock climbers. I can vouch for that personally.

From Rob Murphy on Tue, Dec 14, 2010 at 14:15:32 from

jun - just changed my comment to reflect the rock climbing passion for PBR. This is after the climb right? Thanks for your kind thoughts.

From jun on Tue, Dec 14, 2010 at 14:16:57 from

Well, yes, after if everyone is rope climbing. I mostly boulder though, so for those who bring it while bouldering it is usually during. I've seen a lot of drunk bouldering in my day. The risk is low though when the fall potential is 10 ft or less and their are pads underneath.

From Bret on Tue, Dec 14, 2010 at 21:37:07 from

Very nice entry Rob. I am embarrassed that I did not check the blog earlier today when we were emailing back and forth. My thoughts are with you today. It is great that you have good memories of your Dad like that even now. I know that when I ran my first NYC marathon, my father came with me - and after every race thereafter, I would give him a call if I had a good day - and I really wanted to give him a call after my race this year too - but similar to you I had to hope that somehow he was aware of it.

I remember your Dad at our track and cross country meets from high school - seemed like a great guy to me Rob. All the best to you on this anniversary.

From Rob Murphy on Tue, Dec 14, 2010 at 22:06:33 from

Thanks a lot Bret.Certainly no need to be embarrassed!This is a road you and I have trod together this year.

From Jon on Tue, Dec 14, 2010 at 22:36:21 from

Nice thoughts. Glad you can remember him.

From Teena Marie on Tue, Dec 14, 2010 at 22:52:51 from

I love this post. :)

May the wonderful memories stay fresh always. :)

(Very nice run!!!)

From Wesley Hunt on Wed, Dec 15, 2010 at 10:38:53 from

Thanks for sharing these thoughts with us, Rob. Our dads would have hit it off...

I am also blessed with a father who has encouraged and pushed me to be my best on the field, the race course, and in the classroom.

Life is about great experiences, and the "simple things" are far too often overlooked and under-appreciated. Now, as an adult, I am trying to soak in every moment with my dad.

On Sunday, my dad and I got up at 4:00 am, drove three hours to Fayetteville, Arkansas (from Little Rock), and picked up our timing chips five minutes before the gun for the start of the half-marathon. It was both chaotic and pure joy.

I know that you shared and cherished similar experiences with your father throughout his life.



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