I'm retired from racing. Really.

November 27, 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: 18.00 Month: 98.00 Year: 1260.00
Fastwitch Lifetime Miles: 82.50
Trail N1 Lifetime Miles: 86.50
Road N1 Lifetime Miles: 31.00
Trail M2 Lime/black Lifetime Miles: 231.50
Road N2 Black And Green Lifetime Miles: 409.00
Road N2 3 Grey Lifetime Miles: 214.00
Road M3 Black And Blue 2 Lifetime Miles: 225.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

AM- plodded through 13 miles in 97 min. Started to wonder mid-run if I was doing too many normal runs (possibly junk miles?) and should cut back mileage to be able to get some meaningful speedwork. Thoughts?

Lunch- Legs were pooped before I started, whole body is tired and achy (I really think I'm getting sick, plus 3 of my kids are sick), and ankle really hurts. Decided to start a run but wasn't sure I'd make it more than a mile. Ended up plodding through the full 9 miles.

One good thing about sick kids- my two oldest were in bed at 7:30 (~90 min earlier than usual- and this is spring break week), my 2 year old was down by 7:50, and the 1 year old by 8:15. Marci is gone at a church activity. It's 9:14 pm and I'm going to bed. Might be my earliest bedtime in 5+ years. I need it.

Hoka Bondi B Miles: 9.00Fuel 2 (road) Miles: 13.00
Weight: 0.00
From Rob Murphy on Thu, Apr 17, 2014 at 19:26:59 from

Hmmm…I'm not a big fan of the term "junk miles". If you're running, you're getting some benefit. That being said, there are times when it is appropriate to cut back some and focus on speed.

I've always been impressed by the fact that Scott Jurek almost always did mile repeats on the track every week or two during the height of his greatness.

200s and 400s at close to max effort are great for leg strength which I would think would be great for you.

All that and it's just good to shake things up once in a while. Even if it's just for a couple week cycle.

From Jon on Thu, Apr 17, 2014 at 19:56:26 from

I didn't know that about Jurek, Rob. When I do speedwork, it's usually long tempos (8-10 miles) or repeats (4x2mile). It's a bit late to make a difference for my hundred in May, but I think I'll add some shorter, faster stuff during the summer. Thanks.

From Rob Murphy on Thu, Apr 17, 2014 at 20:28:56 from

Sounds good. Sometimes I do things like 8 X 200 just because it feels good and feels so much different than what I usually do.

Anything that makes you sore is good don't you think? You can be averaging 80-90 mow with no problem and then you throw in some real speed stuff and you're sore the next day. You're body has to be making some positive adaptations right?

From Jon on Sat, Apr 19, 2014 at 16:59:49 from

Good point, Rob. When I do trail runs, one of my biggest goals is to run hard enough downhill that my quads are sore. Positive adaptations.

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