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

Sun, Feb 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	0.00	10.50	0.25	20.00

Excellent workout today. 20 mile run with 10 X 1 mile with a quarter mile jog at 10 minute pace interval. Finished with a hard 400,

Splits...

6:00, 6:00, 6:00, 5:56, 5:56, 5:56, 5:52, 5:52, 5:52, 5:45

#6 and #9 were actually 1.25 miles at 5:56 and 5:52 pace.

Finished with a quarter mile at 5:27 pace.

Warm-up and cool-down to get to 20 miles.

Dinner tonight at Rusted Sun Pizzeria on State St. Salt Lake's best in my opinion. Great after a 20 miler!

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

Comments

From jtshad on Sun, Feb 22, 2015 at 16:06:24 from 69.20.183.178

Great workout, looking strong.

From Bret on Sun, Feb 22, 2015 at 16:08:04 from 166.137.10.23

Nice job - that upcoming 15k is looking like all sub 6's.

From Rob Murphy on Sun, Feb 22, 2015 at 16:16:29 from 24.10.247.181

Thanks guys.

I hope so Bret, but with any race this time of year, it will depend on the weather. If it's 20 mph winds like we're having today, probably not.

From MarkS on Sun, Feb 22, 2015 at 16:30:29 from 124.85.157.231

Great workout!

You are looking strong.

And to be able to finish off with a 10th mile at 5:45, your are an animal.

Good luck in the 15K.

From SpencerSimpson on Sun, Feb 22, 2015 at 16:48:47 from 76.27.92.84

Great WO Rob. Not bad for a Coach. MIH

From allie on Sun, Feb 22, 2015 at 17:05:04 from 73.207.133.226

10 x mile, whoah. great run, rob.

From Jake K on Sun, Feb 22, 2015 at 17:13:43 from 98.202.128.218

Good god if you did this on the treadmill you deserve some sort of medal, or your picture on the wall at the gym, or a gold trimmed sweat towel.

Nice work!

From Rob Murphy on Sun, Feb 22, 2015 at 17:18:42 from 24.10.247.181

Yeah, the treadmill thing. Easier in some ways, harder in others. I was actually planning on doing the workout on the JRP but the wind was crazy and it was really cold (for this winter), so I opted for the treadmill. Did keep the incline at 1.5% though.

From Jason D on Sun, Feb 22, 2015 at 17:43:24 from 68.80.27.222

Wow. Someone put on his big boy undies this morning!

I find continuous efforts easier on the treadmill at times, while mile repeats I find impossible. Probably because I have a near perfect 1-mile tempo loop that makes focusing so much easier.

From steve ash on Sun, Feb 22, 2015 at 18:59:13 from 65.130.187.195

Solid workout Rob and pizza to recover on. The only thing better would have been a steak burrito:) Nice work.

From Rob Murphy on Sun, Feb 22, 2015 at 19:07:02 from 24.10.247.181

I had a steak burrito last night to fuel up!

From steve ash on Sun, Feb 22, 2015 at 19:17:01 from 65.130.187.195

Nice..

From steve ash on Sun, Feb 22, 2015 at 19:27:22 from 65.130.187.195

Carlos Lopes had steak the night before his 84 Olympic marathon victory. He was 37 at the time by the way.. Just thought I'd throw that in.

From Fritz on Sun, Feb 22, 2015 at 19:34:26 from 98.202.9.237

Great run Rob! As you tough as you are, I don't think I could believe it if you had done this outside today.

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