Rob Murphy

SLTC Winter 5k

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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: 21.25 Month: 131.60 Year: 383.60
Race: SLTC Winter 5k (3.11 Miles) 00:18:24, Place overall: 20, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: 1 mile jog around the block. Race at 10 am...

RACE: Mixed bag today. I really thought I could average under 5:50/mile and dip under 18. I'll have to figure out whether it was mental or physical. My splits were 5:45, 6:01, 6:01, :37. Overall, I give myself a B-

It was my fastest time in this race since 2014. I have this goal of trying to break 29 minutes for 8k next Saturday in a cross country race at sea level. I think I'm close to being able to do that and I'm hoping today's tune-up 5k will help.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From Bret on Sat, Jan 27, 2018 at 13:52:11 from

Nice result Rob - your training leading up has been very good. I think your 5:55 gets you a mid 29 min 8k. Maybe the sea level race will get you the extra 30 seconds.

From jtshad on Sat, Jan 27, 2018 at 14:14:15 from

Nice race old man! Safe travels next week and have fun!

From JD on Sat, Jan 27, 2018 at 14:26:22 from

you should move that up to a "B" for top 20 overall and winning your age group.

nice racing

From allie on Sat, Jan 27, 2018 at 17:27:11 from


From Tom K on Sat, Jan 27, 2018 at 18:33:51 from

Really impressive! Great race!

From Laputka on Sat, Jan 27, 2018 at 20:47:45 from

Good to see you today Rob.

From Glory in the long run on Sun, Jan 28, 2018 at 06:52:16 from

Don't kid yourself, that was a horrible race. Something drastic would have to change to run a 29 next week. The race conditions were perfect, no excuse.

(You seem to want the motivation of an old school coach--you're rather old school yourself so I thought I'd try.)

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