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

Thu, Jan 12, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	4.00	0.25	8.25

Treadmill mile repeats. 4 x 1 mile with a quarter mile jog recovery plus a quarter in 75 seconds at the end. 1.5% incline.

1.75 mile warm-up

4 X 1 mile in 6:00, 5:56, 5:45, 5:39

1 X 1/4 mile in 75 seconds

1.5 mile cool down

I'm very happy with this. Even the 5:39 felt comfortable.

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

Comments

From Andrea on Thu, Jan 12, 2012 at 16:04:06 from 72.37.171.52

Nice workout. Hope you can join us on Saturday - we need to give you back the books you let us borrow!

From jtshad on Thu, Jan 12, 2012 at 16:20:55 from 204.134.132.225

Great run!

I am 90% sure that I am going to come down to SLC for a USATF Level 1 coaching class on March 3-4..any thoughts about the courses?

From Rob Murphy on Thu, Jan 12, 2012 at 17:55:24 from 205.127.70.66

Jeff - The Level I class is sort of a whirlwind tour through all the sanctioned events over a 2 1/2 day period. You will receive a couple hours of instruction in the shot put, discus, javelin, and even racewalking. All the endurance stuff they teach you will probably already know. Then you will have a 200 question test you will have to take on line after the class. You actually have a year to complete it and it's (obviously) open book.

The only thing good about Level I is that you have to take it to go to Level II which is quite demanding and informative and where you specialize in one event group.

Why are you interested in doing this?

From jtshad on Thu, Jan 12, 2012 at 18:01:25 from 204.134.132.225

Several reasons:

1) Personal interest and knowledge

2) Options for future opportunities

3) Credential to help as assistant coach for Jr.High/High school track positions

4) longer term as a credential to help establish a more formal "qual" for coaching at schools, clubs or with individuals.

From Rob Murphy on Thu, Jan 12, 2012 at 18:43:19 from 205.127.70.66

Just FYI, In my opinion the U.S Track and Field and Cross Country Coaches Association (USTFCCCA) has a better certification than USATF. You can find info about it on their website under "academy".

I have a Level I from USATF, but opted for the "Endurance Specialist" certification from USTFCCCA instead of Level II from Usatf.

From Wesley Hunt on Thu, Jan 12, 2012 at 23:37:54 from 99.25.245.254

Great workout...comfortable at 5:39? I'm impressed.

From Bret on Fri, Jan 13, 2012 at 14:55:20 from 64.128.133.66

Nice solid workout Rob - feeling good about the half in a week or so?

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