Rob Murphy

October 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:	4.00	Month:	150.25	Year:	1432.39

Fri, Jul 18, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.00	0.00	0.00	0.00	20.00

20 miles in 2:32 at Jeremy Ranch.

Hard run! Parked at Mormon Flats instead of the beginning of the dirt road as we normally do. I ran down to the end past the Richy Rich House and then turned left up (and I do mean up!) the paved road towards Big Mountain. I climbed for about 3.25 miles before I turned around and I averaged about 6:25 pounding back down. Good quad workout for Des News. When I got back to my car I was at about 13 miles and it was getting pretty warm. I hadn't had anything to drink so I slurped down some GU an "nuun electrolyte enhanced drink tabs" mixed with water. I won these at the 10k in Park City last week. Feeling a little rejuvenated, I ran 7 more miles with miles 16-18 in 12:30.

Super pooped now. Long run with many hills. I wish I had started an hour earlier.

This assures I won't be tempted to do Draper Days tomorow. I'll be there to cheer for Abby though.

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

Comments

From Wesley Hunt on Fri, Jul 18, 2014 at 12:28:10 from 70.215.131.242

WOW! Miles 16-18 at 4:10 pace!!

From Rob Murphy on Fri, Jul 18, 2014 at 13:19:00 from 24.10.247.181

Wouldn't 4:10 pace be 8:20 not 12:30?

From dugco on Fri, Jul 18, 2014 at 13:28:52 from 68.35.217.251

Clearly, Mr Murphy should have more appropriately stated that "miles 16 and 17 were completed in a total time of 12:30" rather than potentially confusing the reader with the crudely structured "miles 16-18"

Nice run, Rob.

From Holt on Fri, Jul 18, 2014 at 14:27:17 from 67.2.241.80

Good explanation! Good stuff Rob.

From Jake K on Fri, Jul 18, 2014 at 20:10:38 from 98.202.128.218

Good run!

Did they ever smooth out the first section of the road? And is there as much smoke in the air up there as in the valley?

From Rob Murphy on Fri, Jul 18, 2014 at 20:59:49 from 24.10.247.181

The Summit County section is nice and smooth now.

Honestly, it was one of the best days ever up there today. Close to zero traffic, cool, lots of deer, cows in the road� I was wishing I had someone up there running it with me.

From Superfly on Sat, Jul 19, 2014 at 08:50:23 from 64.255.82.224

Yes solid run. Are you doing the full at D-news or the half. I'll be up for the half... (don't expect much of a race effort) but will be there nonetheless.

From Rob Murphy on Sat, Jul 19, 2014 at 12:42:44 from 24.10.247.181

I'm doing the 10k. "Speed work" you know.

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