Rob Murphy

Salt Lake Track Club 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: 41.85 Month: 50.10 Year: 1556.54
Race: Salt Lake Track Club Winter 5k (3.11 Miles) 00:18:21, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Sore throat, achy, feverish the last couple days plus I've been really busy. But I'm going to race anyway this morning. Sub 19 for 5k will make me happy.


First race in close to five months and it felt good to be out there mixing it up a bit. Also nice to see a lot of people I haven't seen in a while plus the regular gang from this blog - minus Jake. 

I didn't wear a watch and my plan was to just run at a comfy pace until the halfway turn-around. Which I did. Picked it up a little on the return trip and passed a few people. I was fairly pleased with my 18:21 although when I think about the fact that I would like to run the Gary Bjorklund 1/2 Marathon in June at about 10 seconds/mile faster I get a little bummed. Baby steps though right?

My calf muscles are already getting sore. I guess that's to be expected seeing as how my "speed work" lately has never exceeded 400 meters at 6:30 pace. 

I'm going to go out on a limb and say that my goal for the 10k two weeks from now will be to run faster than 36:42. If the weather cooperates I think I can. 

PM: Quick trip to the gym. 2.25 miles in the treadmill just to work out the kinks plus some serious hot tubbing. Saw Fritz there on his way out who had the same idea. He complained that there were so many people in the hot tub that he had to wait for a spot to open up. I had the thing all to myself. It's all about timing.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From Bret on Sat, Jan 26, 2013 at 07:33:19 from

Good luck - have fun!

From Rob Murphy on Sat, Jan 26, 2013 at 07:46:12 from

I will have fun now that I have my excuses out of the way.

From Rob on Sat, Jan 26, 2013 at 07:57:40 from

You can come up with better excuses than that.

Good luck!

From Burt on Sat, Jan 26, 2013 at 09:48:32 from

Good luck! Tho, I'm guessing you're done by now.

From Bam on Sat, Jan 26, 2013 at 11:46:45 from

Well done Rob, that's good going, considering the limited training and the fact that you're nearly at death's door - I mean your sickness, not your age:)

From Jake K on Sat, Jan 26, 2013 at 11:52:12 from

Not bad at all, Rob.

I dropped 5 seconds per mile from my thanksgiving 5K to a half marathon in 8 weeks, so you more than enough time to make the 10 second jump b/w now and June!

From Steve on Sat, Jan 26, 2013 at 11:52:33 from

Nice race! I was thinking about you this morning at 10 when I was making pancakes for the kids. That's a good start.

From Rob Murphy on Sat, Jan 26, 2013 at 11:54:46 from

Thanks guys.

Steve - Walter only beat me by a minute and a half.

From Lulu Walls on Sat, Jan 26, 2013 at 12:42:19 from

Totally not bad today! Glad you're back out racing. There's a special "award" on its way here from Wisconsin for you :)

From Wesley Hunt on Sat, Jan 26, 2013 at 14:00:24 from

Good stuff, Rob. Nice to see you back in the saddle, or at least massaging the horse. Enjoy the rest of the weekend.

From Rob Murphy on Sat, Jan 26, 2013 at 14:02:32 from

Lulu - I can't wait.

Wesley - "massaging the horse". I like that.

From jtshad on Sat, Jan 26, 2013 at 14:07:26 from

Good job, Rob. Nice to see you back racing again. Keep up the smart training and you will be ready for the HM.

From allie on Sat, Jan 26, 2013 at 14:16:56 from

you are really good at those turn-arounds.

From Rob Murphy on Sat, Jan 26, 2013 at 14:27:58 from

I was thinking the same thing about your speedy little surge Allie.

From allie on Sat, Jan 26, 2013 at 14:36:50 from

i got in trouble for that -- cited for weaving and throwing elbows.

From Laputka on Sat, Jan 26, 2013 at 14:56:51 from

at about a half mile to three fourths I was right behind you. I figured you were either sick or injured, I should be no where near you. However, in the end you were a good few minutes ahead and the first mile was by far my fastest. Everything is still right with the world.

I didn't see you inside afterward, did you take off right after the race?

From Rob Murphy on Sat, Jan 26, 2013 at 15:07:48 from

Michael - yeah I had to be home by 11. Good thing I didn't win an award!

From Bret on Sat, Jan 26, 2013 at 16:09:20 from

Nice one Rob! Good to hear you did well and seem rejuvenated about running and racing.

From Jon on Sat, Jan 26, 2013 at 17:01:06 from

Sick and you still run sub six pace? Nice job, sir.

From RileyCook on Sat, Jan 26, 2013 at 21:38:17 from

Nice race Rob. I look forward to seeing you run that 36:42.

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