Rob Murphy

SLTC Winter Series 10k

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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: 21.25 Year: 1306.17
Race: SLTC Winter Series 10k (6.22 Miles) 00:35:32, Place overall: 8, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

What a crazy race today out at Saltair by the Great Salt Lake. I like to run this race every year as a measure of how my training is progressing compared to the previous year. Also, it's a flat out-and-back course which, unlike a lot of our hilly courses, gives you a true indicator of your fitness.

It was a great race in most ways. I ran 35:32 as compared to last years 36:26. So almost a minute faster which I have to be thrilled with. I lined up on the starting line next to Dennis Simonaitis (nice full page profile of him in the new Running Times) so I knew I was racing for second in the Masters division.

Mile 1: 5:34 - feeling pretty good, surprisingly close to race leaders.

Mile 2: 5:43 - Decided to be a little conservative as I wasn't ready to hurt this early in the race. Tucked in right behind some young guy and drafted for a bit.

Mile 3: 5:43 - Young guy started to falter which really annoyed me because I was enjoying drafting off of him in the slight headwind. Probably stayed behind him a little too long. Finally passed him around 3.4 miles.

Mile 4: 5:46 - Running alone now and slightly struggling to maintain pace. A little cranky at not having any company.

Mile 5: 5:49 - Just trying to keep it together. Could see Neal Gassman (another Master) about 20 or 30 seconds ahead. I wasn't closing the gap on him but it wasn't widening either. I've never beat Neal in a 5k or 10k and this was about the closest I've ever been.

Mile 6: 5:48 - Started closing the gap on Neal and one other guy, but not enough time left.

Last .22: 1.08 - Averaged 5:17 pace. Sort of had a kick.

Finished 8th overall. Since Dennis was there, and Neal, I didn't win the $50.00 gift card to Salt Lake Running Company that I was counting on to help me buy my next pair of shoes. So I compensated by taking about 20 coupons for a free loaf of bread at Great Harvest that they were giving away. Have to make back that entry fee some way right? Here's the bummer though. Last year I ran a minute slower and won the masters division. Two years ago I ran 5 minutes slower and won!

So now I think I should be able to run 2 minutes faster at the Salt Lake Half than I did last year. That would put me in the mid to high 1:13 range.

Good day planned. I'm not sure why, but Ann has decided to make a turkey for dinner. So we are having turkey, stuffing, and all the Thanksgiving stuff. No football though!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From steve ash on Sat, Feb 12, 2011 at 14:56:26 from

Good race Rob:) Enjoy your bird today.

From Bret on Sat, Feb 12, 2011 at 14:57:22 from

Really nice race Rob. Can tell how pleased you are with that performance - as well you should be. Well done.

From RivertonPaul on Sat, Feb 12, 2011 at 16:01:58 from

Enjoy the fixings, you earned a nice meal.

From Wesley Hunt on Sat, Feb 12, 2011 at 16:02:19 from

Great result, great energy and enthusiasm.

Congrats. Stuff yourself with some turkey and dressing and find an old movie on TBS. Have a great evening.

From Rob Murphy on Sat, Feb 12, 2011 at 16:27:56 from

Good suggestion Wesley - I guess great minds think alike! I just purchased my favorite western of all time, Shane, on DVD and I plan wo watch it this afternoon while I'm digesting my dinner.

Paul - you haven't posted in a while. How's the rehab going?

From Karen on Sat, Feb 12, 2011 at 16:53:21 from

YAY! Great job on the race, and scoring some bread coupons. Too bad your "young man" wind breaker wasn't willing to play along for would be funny to read HIS race report. It's amazing how fast master's level comp is currently. At least you're not here in Boulder. I compete against masters that are still possible Olympians...UGH!

From Rob Murphy on Sat, Feb 12, 2011 at 17:04:24 from

Thanks Karen. Just checked out your blog for the first time. We have lots in common.We have a pretty competitive scene here in Salt Lake but, yeah, it's not quite Boulder.I do like winning the masters division but I also like having guys better than me to keep me motivated - and humble!

From Burt on Sat, Feb 12, 2011 at 17:10:37 from

Enjoy all that free bread. Nice race.

From Laputka on Sat, Feb 12, 2011 at 21:34:46 from

I just read your report and comments. Speaking of humble, ... I was beyond humbled, I was crushed after running a course PR and still a good 7 minutes from placing. I've been able to sneak a 2nd or 3rd place here and there in this series but today all the fast boys showed up and pushed me to 5th. You of course, are always one of them. You are an incredible runner!

From Karen on Sat, Feb 12, 2011 at 21:53:48 from

yep! I have the opportunity to get "humbled" daily with my HS kids. Hopefully by competing again, we get to instill a love of this wonderful lifelong sport. (Laputka-congrats on your PR!!)

From Jon on Sat, Feb 12, 2011 at 22:40:43 from

Too bad you couldn't win masters again, but your 1:13 half will be a great goal. I think you still ran a great race- nice job.

From Rob Murphy on Sat, Feb 12, 2011 at 23:11:44 from

Thanks Jon. I know 1:13 seems like a reach, but I did run mid 1:15 last year after running mid 36 for the 10k. So if I run a 10k in mid 35 under similar conditions I guess 1:13 is not that unreasonable.Right?

The Salt Lake Half is a way faster course than todays course.

From Scott Ensign on Sat, Feb 12, 2011 at 23:21:45 from

wow that is really fast, nice job, no doubt you can run 1:13 at SLC half. keep up the great work.

From Teena Marie on Sun, Feb 13, 2011 at 10:53:58 from

Now that is some serious speed in your legs, Mr. Murphy!!!!! One minute faster than last year? Did you find Rapunzel and have her sing to you as you brushed her hair? (If you haven't seen Tangled, I apologize for the comment, might seem a little bizarre ... but if you have ... well, you know what I am talking about.)

VERY VERY VERY stellar race! I am so happy for you. Hope you basked in your awesomeness as you ate your turkey! :)

(Btw, the late fee for your Oval pass is one Great Harvest Bread coupon!!!! That stuff is MONEY!!!!)

((Kidding, of course ... well, maybe not. :)))

From dugco on Sun, Feb 13, 2011 at 14:28:36 from

Excellent race and a fine fine report... its almost like you enjoy this whole running thing. Thanks for sharing.

From Seth on Mon, Feb 14, 2011 at 11:12:20 from

Nice work! It's great to see the improvement. I'm hoping to shave a few minutes off my SLC half time as well.

From jtshad on Mon, Feb 14, 2011 at 11:37:37 from

Nicely done, some tough competition out there but it does motivate you! Keep running strong.

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