Rob Murphy

December 30, 2024

15% off for Fast Running Blog members at St. George Running Center!

Location:

Salt Lake City,

Member Since:

Feb 11, 2010

Gender:

Male

Goal Type:

Other

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 with running, explore more trails, stay healthy.

Long-Term Running Goals:

Keep running and racing consistently for as long as I can. Find what is sustainable for me over the long run.

Personal:

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

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	124.75	Year:	1734.45

Thu, Apr 26, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

AM: Four easy miles on the AHS track. Lots of rain. felt good.

PM: Five miles at 8 minute pace while Abby was at swim practice.

I dug down about two years into my shoe pile and pulled out an old pair of Brooks Ghost's to run in tonight. Felt way better on my achy right foot than my newer, more minimalist shoes. So it's back to the Ghostesses.

My breakfast smoothie recipe.

One frozen banana in chunks.

A bunch of berries or cherries.

A pile of low fat, plain yogurt.

Two scoops protein powder.

Two tablespoons wheat germ.

A cup or two of juice - but not acidic citrus juice.

Blend.

You're welcome.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments

From Rob on Thu, Apr 26, 2012 at 09:40:27 from 206.71.84.68

Is this a test?

I saw you change it from Thank you! to You're Welcome. Not sure what it means but I caught it.

From derhammer on Thu, Apr 26, 2012 at 09:50:41 from 192.156.110.40

Sounds very similar to what I had this morning, but I used Greek low fat yogurt and milk instead of juice.

From Rob Murphy on Thu, Apr 26, 2012 at 11:08:29 from 205.127.70.66

I was using the Greek yogurt too but my wife says it's too expensive.

From derhammer on Thu, Apr 26, 2012 at 13:30:59 from 192.156.110.40

Hey Rob, I get the big tubs at Costco. Not sure if that is an option for you or not, but it is certainly more cost effective if it is. :-)

From Chad Robinson on Thu, Apr 26, 2012 at 13:46:58 from 50.73.39.89

That is pretty close to what I do. Banana, protein powder, strawberry yogurt and apple juice.

From dugco on Thu, Apr 26, 2012 at 13:59:45 from 199.44.82.71

Very close to my recipe as well, except replace half the ingredients with chocolate syrup and the other half with 2% milk and a couple shots of rum

From Rob Murphy on Thu, Apr 26, 2012 at 14:46:31 from 205.127.70.66

Excellent Doug!

I knew this would get a response from you that would make me laugh and you came through. Thanks.

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.

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):