Rob Murphy

USATF XC Championships

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRob Murphy's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
15% off for Fast Running Blog members at St. George Running Center!


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: USATF XC Championships (4.97 Miles) 00:30:31, Place overall: 31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Bret and I drove down toTallahassee from Atlanta on Friday. Stayed that night at Doug's house there and put ourselves in his capable hands for the weekend. So it was pretty worry-free as Doug chauffered us to packet pick-up, fed us, and got us to the race on Saturday.

The course was first rate and the masters race had over a hundred runners including some guys like Kevin Castille who can run 5 miles in the low 24 minute range. After the gun went off, I waas quickly reminded how cross country racing isn't like anything else, more strategic, conserving energy, making the right move at critical times. Moderately hilly loop course. My splits were 5:54, 6:09, 6:15, 6:27, 5:54. I was actually moving up one or two runners each loop and nobody passed me after the first mile. 

I really enjoyed this race and the change of pace. Tired now and a little sore. Flight back to Salt Lake at 8:10 am tomorrow so I'll be back in time ro rest and watch the Super Bowl.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From jtshad on Sun, Feb 04, 2018 at 07:56:43 from

Nice race, congrats and glad it went well. Travel home safely. Sounds like a fun time with friends.

From Bret on Sun, Feb 04, 2018 at 11:41:29 from

Great race Rob. Safe home!

From Tyler on Sun, Feb 04, 2018 at 13:57:29 from

Nice race, Rob. Glad you could make the trip out there. Sounded like a good day of racing!

From dugco on Sun, Feb 04, 2018 at 14:06:33 from

Much fun cheering and hosting you guys, Rob. Check your email for a link to a gallery of pics. If I can figure out how to post them here, maybe I will throw some up.

From Jason D on Sun, Feb 04, 2018 at 15:53:50 from

I check your results yesterday and it seemed like you were moving up nicely through each split point. Nice race.

From Tom K on Wed, Feb 07, 2018 at 06:56:11 from

Great race! You didn't mention the fall you had before this. I assume that would force you to change your pre-race goals. Fall or no fall, that is a fantastic time! Flying!

From Rob Murphy on Wed, Feb 07, 2018 at 10:34:20 from

My ribs hurt the whole way Tom but I can't say whether it slowed me down or not.

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator

Featured Announcements
Lone Faithfuls
(need a comment):