Rob Murphy

December 21, 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:	36.00	Month:	91.25	Year:	1700.95

Sat, Feb 23, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	2.00	2.00	0.00	14.00

It looks like maybe the really heavy snow might hold off until after today's 15k at 10 am.

So my daughter Abby is taking part in this Kiwanis Club community service/citizenship/essay type thing. After thinking about it for a while, we decided that she could volunteer at a nursing home near our house. Ann and the kids know this place pretty well as they bake cookies every year and take them to the old folks there at Christmas time. So Ann took Abby there to volunteer - keeping people company, helping out during "game time", that kind of thing. She has to do 15 hours for this Kiwanis Club contest.

Anyway, the activities director at the nursing home said that before Abby could volunteer she would have to submit to an FBI background check! You know, actually go down to the police station and get fingerprinted and all that.

Did I mention she's twelve?

So we took her to another nursing home where they were overjoyed to have her and put her to work right away.

No race report today. I hitched a ride with Jake out to Saltair for the SLTC 15K this morning. When we got there we went for a one mile "warm-up" but the conditions made it impossible to get warm. I'd say 30 mph winds whipping off the lake along with white-out type horizontal snow that was the ice pellet type that stings your eyes. Add to this the lightening and thunder snow and you have quite a delightful package.

So we called the game and went to the gym to do a treadmill workout. If you ever want to feel inferior you can run next to Jake Krong on a treadmill. You know, running at 12 mph and wanting to carry on a conversation like he's on a cool down jog.

I did run 9.3 miles on the treadmill in 63 minutes with a warm-up and a cool-down jog. 63 minutes is about what I would have raced today so I'm OK with that.

67.25 miles for the week. Not bad. I feel like I'm holding together pretty well. I felt good this morning and I would have run a decent race. I held 5:50 pace on the treadmill for a while without too much trouble. Good news.

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

Comments

From Bam on Sat, Feb 23, 2013 at 07:41:41 from 89.126.28.24

They know that Abby's old fella's a right old rogue with rep for smashing up cars:)

That's nuts. Over here, if you work with kids you have to be vetted. I've never heard of kids needing to be vetted so that they can help old folk.

From Redd on Sat, Feb 23, 2013 at 13:01:39 from 67.182.221.190

Baby! It was beautiful out there!

From Rob Murphy on Sat, Feb 23, 2013 at 13:04:28 from 24.10.249.165

We expect to take lots of abuse for our wimpitude.

From Jake K on Sat, Feb 23, 2013 at 14:37:53 from 67.177.11.154

We were so awesome at the gym... wearing our racing singlets and making everyone jealous that they couldn't be so cool.

I hope Ann left you plenty of shoveling to do!

From Fritz on Sat, Feb 23, 2013 at 14:46:39 from 65.100.192.74

When I started going to that gym back in 2009 I would often see this guy running at a good clip wearing a full on racing outfit....turns out it was Rob. In 2004 I stopped wearing bagging gym shorts and in 2007 I started wearing a singlet. Maybe in another two years I will wear the singlet and split shorts at the gym.

From Laputka on Sat, Feb 23, 2013 at 15:19:32 from 98.202.142.68

Hey Rob, thanks for the blue ribbon!! Yeah baby!!! 1st blue ribbon for me in this series. I've been running it for 8 or 9 years. Lots of whites and reds, but never BLUE. I arrived a little after 9am. I saw the lightening and white out conditions. It was much better by 10am but still a heck of a storm. Bill Cobler started 3 minutes late plus I worked with Erich Kuster drafting on the way back. He let me finish in front of him. We figured we gained about two minutes by trading pulls. It turned out to be a lot of fun if you can believe that? Good move not getting your daughter fingerprinted, don't give the government any more information than you have to.

From Rob Murphy on Sat, Feb 23, 2013 at 15:21:52 from 24.10.249.165

Fritz - someone has to counteract all those guys running with knee length basketball shorts and knee high socks leaving about one inch of exposed skin.

I came up in this sport when ALL running shorts were short, split running shorts. You can't teach an old dog new tricks.

From Rob Murphy on Sat, Feb 23, 2013 at 15:24:22 from 24.10.249.165

Michael - no problem and you're welcome! As for my daughter, I don't want to start her with a disadvantage if she chooses a life of crime.

From jtshad on Sat, Feb 23, 2013 at 15:39:30 from 69.20.183.178

A great week of running, sounds like you made the right choice! Good for Abby for her volunteer work!

From Bret on Sat, Feb 23, 2013 at 18:15:09 from 96.228.167.228

Wait a minute - you got Jake to run on a treadmill?

From Jake K on Sat, Feb 23, 2013 at 18:35:27 from 67.177.11.154

I trust Rob's council when I'm within a week of a big race, and that's saying a lot b/c I hardly listen to anyone! :-)

From Rob Murphy on Sat, Feb 23, 2013 at 18:42:41 from 24.10.249.165

I will now test the limits of my new-found power.

I counsel you to take next Friday completely off from running.

From Rob on Sat, Feb 23, 2013 at 18:42:57 from 204.15.86.95

Jake you could wear a little bo peep outfit to the gym, run 12 mph and no one would say anything about it. Well, at least to your face.

That's funny about the FBI check, she must look suspicious. Seriously, who would want to volunteer to talk to old people. I have to do it just cause their my parents.

From Rob Murphy on Sat, Feb 23, 2013 at 18:51:17 from 24.10.249.165

Nice Rob. Do you hate puppies as well? :)

From Rob on Sat, Feb 23, 2013 at 19:07:01 from 204.15.86.95

No, I like puppies. They always remember me, and don't nag me about never coming to visit.

From Jake K on Sat, Feb 23, 2013 at 19:36:16 from 67.177.11.154

You're recommending I take the day right before the race off? I've heard of taking a day off 2-3 days out, but never the day before...

From Rob Murphy on Sat, Feb 23, 2013 at 19:36:55 from 24.10.249.165

I thought the race was on Sunday?

From Fritz on Sat, Feb 23, 2013 at 19:52:31 from 67.177.4.64

I second the idea of taking the Friday off for a race on Sunday. That has been my routine and then I just do 3 or 4 quicker miles on the day before the race.

From Jake K on Sat, Feb 23, 2013 at 20:21:28 from 67.177.11.154

Saturday. I'm actually thinking about doing this... You've been trying to get me to do it for long enough now, you must believe in it :-)

What have I got to lose?

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