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:	26.00	Month:	81.25	Year:	1690.95

Wed, May 04, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.50	4.00	2.00	1.50	15.00

Loved this workout. Hard, but still felt like I had plenty in the tank when I finished. Did this on the treadmill at 1.5 to 2.0 grade.

1.5 mile warm-up

3 miles in 18 minutes (1/4 mile jog recovery)

2 miles in 11:22 (1/4 mile recovery)

1 mile in 5:27 (1/4 mile recovery)

2 x 1/4 mile in 75 seconds

Cool down jog/

pm run: 5.5 on the treadmill. Generally easy but with 4 x 1/4 mile at marathon race pace towards the end.

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

Comments

From dugco on Wed, May 04, 2011 at 16:40:20 from 199.44.26.17

What? Couldn't muster going back up the ladder? Slacker. Hey - thanks for the e-mails - good stuff.

From Rob Murphy on Wed, May 04, 2011 at 16:56:29 from 205.127.70.66

Thought about it but I had a classroom full of kids coming in at one o'clock expecting me to learn them something.

From Wesley Hunt on Thu, May 05, 2011 at 00:31:48 from 99.25.245.254

Plenty in the tank? Show-off...

Seriously, though, impressive and efficient workout.

From dugco on Thu, May 05, 2011 at 18:58:43 from 68.35.221.180

Duuuuuude! That hapnin' pic of you in the mile in ABQ made the analog, old fashioned, paper version of National Masters News! Very nice - gonna hold on to it so you can autograph it next time I see you.

From Bret on Fri, May 06, 2011 at 15:10:47 from 64.128.133.66

Hey - Richie just brought me that paper to my office this morning - what a Celebrity!

Also, very coincidentally - Richie did almost that very same workout Rob, though at a bit slower pace. 18:30, then 12:12 then 6:07.

From Rob Murphy on Fri, May 06, 2011 at 17:12:19 from 205.127.70.66

Somebody needs to send that to me.

2494 Hartford St.

Salt Lake City, Ut

84106

From dugco on Fri, May 06, 2011 at 18:33:25 from 68.35.221.180

Consider it done - lemme retrieve it from the bird cage.

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