Rob Murphy

October 13, 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: 47.75 Year: 1160.56
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

4 miles easy finishing up on the Highland High track.

8 X 400 in 42.6, 41.1, 40.9, 39.6,, 39.1, 38.4, 36.0, 32.2

3.25 mile cool-down in the snow.

I didn't like how I felt on the 32. Probably because I remember how I used to float effortlessly through 30 second 200s thirty years ago. The thought/feeling is there in my mind, as fresh as ever, telling me that is how I should run.

Post-run recovery at Dunkin' Donuts.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From jtshad on Sat, Dec 16, 2017 at 10:49:22 from

Ah memories! No worries, just reflect with pride and look forward with anticipation...and more donuts!


From Jason D on Sat, Dec 16, 2017 at 12:36:36 from

What's to lament? Those *400s* started at just under world record pace and cut down from there.


Good workout. I love a good set of 200s to keep me sharp or to tag onto the end of a track workout when I am tired.

From Rob Murphy on Sat, Dec 16, 2017 at 13:30:25 from

You're right Jason. I just need to do them more consistently.

From Jason D on Sat, Dec 16, 2017 at 22:06:17 from

There's something to that effortless feeling though. And I think this comes with being a trained runner. It doesn't mean an effort is easy (as I understand it) but that it feels right. Even when I feel great in a workout I never feel fluid, probably because I'm not a trained runner. I've kind of just bear-ed my way through.

John Kellogg has some language to describe the proper feeling, but the exact quotation escapes me. It's equal parts hippyism and Zen, but it makes sense.

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