Rob Murphy

Salt Lake Track Club Winter 15k

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRob Murphy's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
201020112012201320142015201620172018201920202021202220232024
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 22, 2014
Race: Salt Lake Track Club Winter 15k (9.32 Miles) 00:56:18, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.009.330.0012.58

AM: Easy one mile jog before heading out to the Winter Series 15k. More later...

Good race today. The SLTC 15K is a flat, out and back course. I managed to keep the pace around 5:56 to 6:00 until about 6 miles when I slowed a little bit to about 6:05 for miles 7 and 8. I think I ducked back under 6 minute pace for the last mile with Kassi barreling down on me. Ran with a pretty good pack going out , including James, Steve Ashbaker, Kassi, and a bunch of high school kids. I'm not used to running in a pack and had to work to avoid clipping people's feet . I was mostly by myself on the way back as James pulled ahead and Steve dropped back a little.

I was thrilled to finish "in the money" in the Masters division for the first time in a while (behind Dennis and Sasha) and I appreciate Steve Anderson for running 46 miles in the Grand Canyon yesterday for making that possible.

One more thing. According to Runner's World, my time is an age-graded 49:32. That sounds a lot better. I might start entering all my race times in the "age graded format".

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From jtshad on Sat, Feb 22, 2014 at 13:30:42 from 69.20.183.178

Nice race, congrats on a strong run and money finish. You are running strong and consistent.

From Bret on Sat, Feb 22, 2014 at 14:05:44 from 70.209.14.237

Great race Rob - nice splits too!

From Kassi on Sat, Feb 22, 2014 at 14:18:06 from 155.97.240.30

Great race Rob! I was trying to catch back up that last mile but you had a good lead. You definitely ran faster than the 10k a couple weeks ago.a well deserved 3rd place

From Matt Poulsen on Sat, Feb 22, 2014 at 14:31:54 from 50.168.224.197

Nice race, Rob! Looking great!

From Steve on Sat, Feb 22, 2014 at 15:27:36 from 66.87.79.55

Whatever, I wouldn't have ran any faster regardless. That was a good run for you. Time to ramp up for a marathon.

From Jake K on Sat, Feb 22, 2014 at 15:34:35 from 67.177.11.154

Nice run Rob. You need to go for a gully time trial PR soon - you might be able to crack the Alta all-time list!

From Josh E on Sat, Feb 22, 2014 at 19:03:47 from 65.130.223.132

You haven't slowed at all. That's impressive time adjusted- you beat me age graded by more than two minutes (51:49). You were smiling way too much at the end.

From Jason D on Sat, Feb 22, 2014 at 21:39:17 from 24.1.80.94

Nice race, Rob. You aren't ready for age group graded times (to speak from an unearned authoritative position) with two 76 minute half marathon times last year!

From Fritz on Sat, Feb 22, 2014 at 22:31:24 from 98.202.9.237

Nice job Rob. You finished in good company. That time is good by any standard.

From SpencerSimpson on Sat, Feb 22, 2014 at 23:27:11 from 166.137.209.28

49 age graded. Sounds like the cheese I just are from Paris. Nice run brotha. Did you wear the sky's singlet?!;) madeithappen. $$$

From RileyCook on Sun, Feb 23, 2014 at 16:04:43 from 73.52.134.194

Nice race Rob and congrats on the master's podium. I look forward to seeing all your age-graded results!

From steve ash on Sun, Feb 23, 2014 at 16:11:48 from 67.161.243.240

Congratulations Rob, You had a really strong race. Sorry I didn't join ya for the coffee.. I kind of needed the cool down miles first.

From Jon on Sun, Feb 23, 2014 at 16:57:45 from 107.203.52.135

Age graded- love it

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: