I'm retired from racing. Really.

July 06, 2020

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Member Since:

Feb 24, 2007



Goal Type:


Running Accomplishments:

I also maintain a blogspot running blog. Check it out. 

5k- 16:01, 1/2 marathon- 1:11:37, marathon- 2:34:16, 50k- 3:58, 100 mile- 15:19

Former World Record holder in 100 x 5k relay 

Ultra history:

8-100 mile, 1-100k, 9-50 mile, 2-40 mile, 14-50k-ish

12 wins, 5 CR's, plus four 2nd, five 3rd, 4th, 4th, 5th, 5th, 9th, 16th, 20th, 28th, 38th, and 62nd place, with 1 DNF 

Short-Term Running Goals:


Enjoy running, stay fit (and maybe lose a few pounds)

Long-Term Running Goals:

Unretire at some point

Run a sub-6 hr 50 miler

Win a 100 mile ultramarathon


I have five cute kids. And I have some rockin short green racing shorts- I wear them mainly because it embarrasses my wife so much. I like ultimate frisbee, trail running, reading, and cheering for the Denver Broncos!   And I have the absolute best wife in the world.  And I used to run for the now-disbanded national Team Pearl Izumi- Ultra!

Favorite Blogs:

Miles:This week: 0.00 Month: 4.00 Year: 713.00
Fastwitch Lifetime Miles: 82.50
Trail N1 Lifetime Miles: 86.50
Road N1 Lifetime Miles: 31.00
Trail M2 Lime/black Lifetime Miles: 211.00
Road N2 Black And Green Lifetime Miles: 260.00
Road N2 3 Grey Lifetime Miles: 106.50
Road M3 Black And Blue 2 Lifetime Miles: 65.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

AM- BW time.  My first 14-15 mile BW of the year.  Fortunately, my legs felt fresh for the first time this week, despite hints of a cold with sore throat and soreness.  3 miles warmup, then 10 miles tinman tempo.  Slowest mile was 6:11, with somewhat regular increasing pace.  Last mile was 5:25, and the total tempo was 60:56 (6:06 pace).  2 miles cooldown, then rushed off to work.  15 miles total in 98:35 (6:34 avg)

Lunch- 7 very sluggish miles more.  My legs felt dead the first few miles, as expected, then perked up a bit.

Question- have any of you ever had success with any of those "Anti-stink sport clothes washes"?  If so, which ones?  I think I'm going to try that before a few of my shirts kill me- they are pretty rank.  The other option is to throw them away.

My dad wrote a very good book (my unbiased opinion :) and is trying to get on Amazon's Best Sellers list for a few days.  If you are interested, read about it at this email he sent out:

I'm going for a big goal today (and over the next few days). I'm seeking to position my book The Hero's Choice: Living from the Inside Out as an Amazon #1 bestseller and I could use your help.

The purpose of the campaign is to create a huge bump in exposure and book sales. It would mean a lot to me if you could help. You can do this by purchasing a copy of the book on Amazon for less than $12.

AND HERE IS THE BONUS. The purchase makes you eligible for over $2000 in free gifts (audio, video, home study programs) from several of the top personal development experts in the country who are supporting me in this campaign. (Included is a free copy of my audio series--Making Things Happen--a $69 value.)

So win/win/win. You get the book plus $2000 worth of quality content from Success Guru's like Loral Langemeier, Dr. Joe Rubino, Mark & Desiree Watson and much more.

Click here for your free bonuses:  http://www.livebigprogram.com/heroschoice 

Pace 2 Miles: 7.00Pace 3 Miles: 15.00
Weight: 0.00
From Rob Murphy on Wed, Mar 16, 2011 at 21:43:01 from

Point#1 -Your dad's book? Cool. I shall buy it immediately.

Point #2 - I don't mind slightly stinky running clothes.

Point #3 - 42 miles in two days is really impressive.

From Rob Murphy on Wed, Mar 16, 2011 at 21:46:37 from

On Amazon it says the book came out in 2009? It totally makes sense that you are promoting your dads book - but why now?

From Jon on Wed, Mar 16, 2011 at 22:26:49 from


Point #2- neither do I. In fact, I did a whole wrestling season in the same shirt without washing it (it could stand up by itself at the end). But this is serious rankness- it is my oldest running shirt (9 yrs?). Terrible.

Point #3- thanks. Getting into the high mileage.

Point #4- I don't know why he is promoting it now. He's never done this before. His website might say something- http://www.theheroschoice.com/

Not sure.

From Dale on Wed, Mar 16, 2011 at 22:34:49 from

While not perfect, the Win detergent seems to work the best. But if the odor has been working its way in for 9 years now, I'm not sure how much good it'll do.

From Rob Murphy on Wed, Mar 16, 2011 at 22:49:19 from

One more thing. I'd like to do a 50 mile trail race later this year. I will be the only guy in the United States to have run the mile at the USATF indoor meet and a 50 mile trail ultra. I may not be the fastest guy in the world but I can go for the "greatest range" title.

Any suggestions?

From Jon on Wed, Mar 16, 2011 at 23:08:17 from

That raises a lot of possibilities, Rob. I'm assuming you want to be in the Rockies somewhere? Cause if you want to fly far, there are hundreds of options.

Next week is the Buffalo Run 50m. Later you have Squaw Peak, Bighorn, Pocatello, Tahoe Rim Trail, and Grand Teton.

Best place to look:


Another place:


From Rob Murphy on Thu, Mar 17, 2011 at 10:48:50 from

Thanks Jon. I actually wouldn't mind traveling. Might want to avoid the hardest courses for my first one?

I had the Alta High library order a copy of your dad's book as well.

From Jon on Thu, Mar 17, 2011 at 21:22:40 from

Cool, thanks, Rob.

For your first 50, you'll just have to look on those websites. For the ultrarunning one, you can even select how much elevation you want. Although this isn't really your first one- the Grand Canyon took care of that, and had more vertical than most 50's you'll find.

From Jon on Thu, Mar 17, 2011 at 21:23:06 from

Thanks, too, Dale.

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