Rob Murphy

May 23, 2018

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: 17.75 Month: 144.85 Year: 950.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Up to the top of Grandeur Peak from Rattlesnake Gulch. Took about 3 hours. This was a hard run and I learned a lot about long winter trail runs. The view at the top was not awesome as the mountain was encased in clouds.

Still loving the microspikes. It's great to feel confident on ice and in deep slushy snow. Still this 12 mile run felt more like 20.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From Fritz on Sun, Jan 08, 2017 at 14:37:05 from

how is the knee? Roo and I went up Wire today. It was hard.

From Rob Murphy on Sun, Jan 08, 2017 at 15:54:34 from

It's way better on the trails/snow than it is on the roads/treadmill. I saw two dogs of the Roo variety along the Pipeline and LOVED sloshing through miles of dog-urine snow.

From Jon on Sun, Jan 08, 2017 at 19:26:15 from

What did you learn about long winter trail runs?

From Rob Murphy on Sun, Jan 08, 2017 at 20:00:56 from

1. That dressing properly is important and not simple. 2. Because the uphill effort in the snow is REALLY strenuous. 3. You should wear a backpack to have options. 4. I need a pair of lightweight, waterproof gloves. 5. That trekking poles probably aren't just for sissies. 6. That I get lonely by myself and really need a training buddy.

From Rob Murphy on Sun, Jan 08, 2017 at 20:02:12 from

7. That Jon Allen should get an engineering job in Utah so I can have some company.

From Jon on Mon, Jan 09, 2017 at 05:56:13 from

1. Yup. Layers are key. 2. Yup- you wear a lot less climbing than descending, and overdressing leads to sweating leads to later freezing. Shirts with zippers to regulate temps are useful, too- change coverage without removing layers. 3. Or tie a layer around your waist. 4. Or wool gloves. My warmest gloves were wool mittens. On the coldest days, I wore snowboarding goretex mittens (don't underestimate the heat from keeping the fingers together). 6. Or a good podcast to listen to. 7. I would love it- we could have some great conversations.

8. Or Rob Murphy could move back to Greenville.

From Rob Murphy on Mon, Jan 09, 2017 at 07:22:06 from

Yes. I wouldn't have to work today and we could go for a long run.

From allie on Mon, Jan 09, 2017 at 10:34:59 from

get some OR mittens. your hands will never be cold again.

From allie on Mon, Jan 09, 2017 at 10:37:06 from

sorry, O.R. --> outdoor research.

tons of lightweight/waterproof options. they work so well. i've had cold hand problems since high school (raynauds), but these are awesome even in extreme inversion temps, and not bulky at all.

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