Category: Fartlek Friday

Don’t call it a comeback …

A photo posted by (phat) josh (@fit.phat) on

I have the next 11 days off from work — and I am kind of excited for the time off. I am planning (or wanting) to get away for a day or two,  do some car shopping, spend copious amounts of time with family — and just spending some “me time” working on my book and my fitness.

This morning I “officially” went back to Ignite Fitness — well, what you used to be Firehouse Fitness — and Trainer Jason — and I couldn’t be happier. I first started going to Jason back in 2011. So almost 6 years ago! Wowzers. Of the trainers I have had, I haven’t gotten sizable results better than with Jason.

His gym is a cross between circuit training, lifting and CrossFit. But, it’s definitely NOT CrossFit (as he would always interject). When I am diligent and faithful to my workouts and effort — I do really well. Not just in the gym, but in my running as well.

I stopped going about a year – year and a half ago. It was partly due to my health and my attempt at TRYING something new. But, also out of situation. It was difficult for me to make his classes at his old location before or after work since I had a catch a bus.

A year ago I bought a lifetime pass KNOWING I’d use it. For $1000 it was well worth the investment because monthly fees hover around or above $100. I couldn’t bypass the opportunity.

But, after I bought the pass — I sat on it. Literally. And, for the past year — really did nothing with it. I focused on home workouts, my classes at work and of course my running. But, more importantly than that I also got results.

And, now that I also know what’s going on with my thyroid and body I really feel the need to “take it up a notch.” I am ready to get back into consistency of working out at Ignite (it will always be Firehouse to me). But, more than that — I am ready to challenge myself physically and go for the results I want/need to make me a better runner.

It’s true that everyone loves a comeback — but, honestly, I hate calling this a comeback. Sure, it’s coming back to an old habit and system, but comebacks also come with the notion that you’re going back to something you once had, but want.

In life — there is no going back.

Sure, you might be able to achieve old results, but the focus should always be looking and moving forward. That’s why I don’t look at this as a comeback, because I am moving forward — I am progressing.

And, because of what knowledge and experience I’ve gained in right and wrong steps in the past — I know where I want to specifically go forward. That’s progress.

I am really trying to hold true to this mentality, because it is easy for me to look back and get discouraged KNOWING where I’ve been and what I’m not. That’s such an unfair and damaging mentality to hold of oneself. And, I’ve had to teach myself to hold to that mentality.

I am excited to be moving forward. I am excited to getting into a familiar rhythm. And, I am excited to see what 2017 as in hold for me.

Come back sometime next week — I will probably do one more post before the turn on the calendar. It probably won’t be a New Year’s resolution post — I think I am done with those. But, it will probably be more like a “focus” for 2017.

We’ll see.

Anyways — have a VERY Merry Christmas and I’ll blog ‘ya later!

#FitnessFriday: GOING BIG!

I was kinda debating if I was going to blog today. I won’t lie — after Labor Day I just kinda stopped. Sure, I had two posts. But, one was my vacation pictures and the other was an update 2017 race schedule. Nothing that really constitutes a true blog entry.

Anyways — I’ll just say that the lack of posts is because I was on blogcation. Yes, that sounds good. But, really, it was. I had the chance to spend some quality time with family, doing a little running and prepare myself more mentally for this upcoming month of marathons.

I did a little running this week, but pretty much kept it low because I am a bit nervous overdoing it before the marathon, especially considering I have the Huntsville Marathon (aka The Full Monte) next week. I’ll probably do a shake out run next Tuesday or Wednesday, but focus just walking throughout the week in preparation for The Full Monte.

We’ll see. Really depends on how I feel come tomorrow, Sunday and probably most all of Monday as well. But, the fact I am sweeping the course helps. I do have to maintain a 15 minute mile coming down the canyon — which is doable — but, other than that, it’s just being as fast as the slowest runner.

But, with this 50 mile training most of it is just accustoming myself to being on my feet for a loooong time. And, sweeping will do that for you. It’s great preparation. I swept the Big Cottonwood Marathon last year to help prep me for the Antelope Island 50K for that very reason. I am expect being anywhere between 6:30-7 hours on my feet tomorrow. It’s not easy. But, it’s sure fun.

And, if I am feeling extra adventurous I might try to mow the lawn which is another hour. But, that just seems like too much cruelty to put my body through. Which means — I probably should do it. Besides the lawn is looking a bit shaggy.

Luckily, I am not sweeping the course alone. This year I am running with my friend Chanda along with the support vehicle the race provides — which is mainly for injured runners, etc. It should be a party. But, like I said, we just have to make sure to get everyone down the canyon on time or that support vehicle will sweep them off the course. Something every runner wants to avoid.

But, anyways — I can’t wait! I am pumped! Besides seeing all of my usual running friends, I get to FINALLY meet one of my friends from the far away land known as New Hampshire. He flew in to run the half marathon with Jill and Tim. If I wasn’t using this race as a training run, I totally would have joined them. I am pretty jealous, because that might be the party of the year, right there.



130 - Revel Big Cottonwood Marathon

I LOVE THE BIG COTTONWOOD MARATHON! Tomorrow will be the fifth time I’ve ran the race — well, okay, fourth time, because I ran the half marathon back in 2013. And, here’s a funny tidbit — I’ve never actually signed up for the marathon when I registered for the race. Every year I’ve signed up for the half marathon and then upgraded to the marathon (except in 2013 of course). I should probably use that as a personal trivia question or something, huh?

As mentioned above the game plan tomorrow is to sweep the course with my friend Chanda. We have to average a 15 minute mile down the canyon and then bring in the last runner after that. I am also planning on a mid-race Slurpee somewhere around Mile 23. Heck maybe even Mile 19 if I am dying. Or why not both? Possibilities are endless.

I’ve had a number of special memories from this race — from nearly setting a PR in the half marathon, setting a PR in the marathon and then running with Jill for her first marathon. This race has been the backdrop to a lot of special moments for me. That’s one reason why I’ll always come back. I’ve got to. It’s MY race down MY canyon.

And, if you’re wondering — yes — I am planning on just running the half marathon in 2017. Sooooo — the odds are pretty good that it’ll end up being the marathon at this rate! HAHAHA!




Shhhhh … I snuck my apple sauce snack on the bus after the gym. #ieatlikeatoddler

A photo posted by Josher (@josherwalla) on

I’m 99% sure I’m sitting behind Captain Kangaroo on the bus right now. #icantbewrong

A photo posted by Josher (@josherwalla) on

Whenever I am at Michael’s, I end up here. #always

A photo posted by Josher (@josherwalla) on


2017 race schedule

Yesterday I blogged a bit about my 2017 race schedule … you can read all about that in depth here. But, I thought I’d share the schedule here in detail as well. Anyone else running any of these races?

139. New Year’s Half Marathon — January 7, 2017
140. St. George Half Marathon — January 14, 2017
141. Salt Lake Tri Club Half Marathon — February 25, 2017
142. March Madness Half Marathon — March 4, 2017
143. Lucky 13 Half Marathon — March 18, 2017
144. Tulip Festival Half Marathon — April 29, 2017
145. Provo City Half Marathon — May 6, 2017
146. Vigor Big Cottonwood Half Marathon — May 13, 2017
147. Ogden Half Marathon — May 20, 2017
148. Ragnar Wasatch Back — June 2-3, 2017
149. Drop 13 Big Cottonwood Half Marathon — June 11, 2017
150. AF Canyon Race Against Cancer — June 24, 2017
151. Hobbler Half — July 8, 2017
152. Utah Midnight Run — July 14, 2017
153. Deseret News Half Marathon — July 24, 2017
154. Timp Half — July 29, 2017
155. Parowan City Half Marathon — August 5, 2017
156. Skyline Half Marathon — August 19, 2017
157. Run Elevated Half Marathon — August 26, 2017
158. Nebo Half — September 2, 2017
159. Revel Big Cottonwood Half Marathon — September 9, 2017
160. Park City City Trail Half Marathon — September 16, 2017
161. Huntsville Half Marathon — September 23, 2017
162. Frightmares Half Marathon — October 14, 2017
163. Haunted Half SLC — October 21, 2017
164. Haunted Half Provo — October 28, 2017
165. Snow Canyon Half Marathon — November 4, 2017
166. Thankful 13 — November 23, 2017

I should be about 14 races away from my 180 goal in 2018! I’m aiming for that to be the Handcart Days Half Marathon. Should be a fun 18 months of running!

A photo posted by Runcast USA™ (@runcastusa) on

#FitnessFriday: 5Ks and 20 Milers …

I work for the weekend. Or should I say that I run for the weekend? Either way — I don’t think there are any better weekends than summer weekends, especially as a runner. Seriously.

I am excited for this weekend for a couple of reasons. I am going to be running a 5K with my friend Jordan. Jordan and I have been friends now for over — what — a decade? I was working in Student Government at Salt Lake Community College and he applied to be a Student Senator. He was just out of high school and enthusiastic to get involved. For some reason we just — bonded.

We’ve been through a lot in the past ten years. It’s been fun watching him grow and mature — get married, have children and work towards his degree. Something that hasn’t been easy for him.

See the thing is — Jordan has cerebral palsy. Life hasn’t come easy for him. Throughout his young life, many told him what he could or couldn’t do — but, that never stopped Jordan from doing what he wanted to do. I think that’s why we bonded so fast, because I am the same way.

There were times he very much doubted the ability to get married or have a family — even simply graduate from college. But, here he is — married and the father of two beautiful girls. Not only that, but he is one class away from graduated from SLCC. I can’t say enough good things about Jordan — he’s more of brother than a friend. And, a testament that you can literally do ANYTHING you set your mind to.

So tomorrow we’re going to run a 5K together. This was something we’ve planned for a little over a year. Jordan usually runs on his own, it helps keep his joints and legs limber and strong, but he has never done a 5K or organized race for that matter. Until tomorrow.

We are running the Beat the Heat 5K in Woods Cross together. We don’t have a time goal other than to finish it. Well, finish before all of the bananas are gone (that’s my own personal goal). Finish what we started.

I can’t begin to say how excited I am for tomorrow and how proud I am of Jordan. Not just in doing this 5K, but in life. He is an example to be — to the nth degree. He’s taught me to never say never.

Make sure to come back on Monday for pictures from the race along with a race recap of the 5K. Since I need more mileage than 3.1 miles tomorrow, I’m planning on running another 3.1 miles on the treadmill early in the morning before I pick Jordan up, followed by another 6 or 8 miles later in the afternoon. It’s not continuous miles, but I want to get a good 12-14 miles in this weekend — and miles are miles.

Have a great weekend and make sure to come back on Monday!



Cue the Lion King soundtrack. BOOOOSAMBLAHDUBUMBAOOOEESLUM!! #utahsunset

A photo posted by Josher (@josherwalla) on

I knew there was something off about me today. #socksdontmatch #meh #closeenough

A photo posted by Josher (@josherwalla) on

Doing what Mormons do best. #canning4lyfe

A photo posted by Josher (@josherwalla) on

But, wait … it’s not? #lies #itsnotblank

A photo posted by Josher (@josherwalla) on


After a fairly brutal week on my legs last week — I feel like I’ve recovered well. Not only that, but since I’ve been doing the Whole30 diet I feel a lot stronger on my runs. Especially on the treadmill.

I know, I know, I know — it’s the DREADmill. And, believe me — I hate it. But, it’s convenient for early or late night runs. Plus, I love the mental training it provides. As much as I loathe the dreadmill I do feel like it’s HORRIBLY long miles better prepare me for my 50 miler than an easy run outside.

I have two more weeks left of this last round of Whole30. I am not sure how much I’ve lost? I don’t feel like I’ve lost as much — maybe 5-8lbs.? I think on this third round — I’ll be happy with losing two pounds a week. I mean, I lost nearly 30lbs. in two months — that’s a lot. 

I want to keep that momentum and healthy habits going after this third round. And, I’ve come up with a bastardized version of Whole30 that I’ll start mid-month. It’s a combination of Whole30 (or paleo), a 80/20 mentality and Isagenix. I’ll blog more in depth about this next week. But, I’ve structured it with standards and rules like the Whole30, but with some flexibility meant to maintained long term.

I am also running my first 20 miler next week — on the treadmill. I will blog about that later as well. But, basically, I am running it ALL on the dreadmill of death. I’m starting at midnight and running until I am done. I can’t say this will be fun. But, miles are miles and these miles will be a test of will.

At least my treadmill is parked in front of the TV so I can Netflix and ‘mill. Any movie or series suggestions? I’m pretty sure I could get through at least 2-3 seasons of Friends. I could always watch SlowTV — I mean what’s better than watching a 7.5 hour train ride in Norway? (the answer is running on the treadmill)

Anyways — I am looking forward to a great workout week as I inch towards my marathons and 50. Just gotta keep it up!

A photo posted by Runcast USA™ (@runcastusa) on

#FitnessFriday: Pioneer Runners sang as they ran and ran and ran …

What a week! It’s been kind of a rollercoaster week for me. Many ups and downs of emotions, etc., etc., etc. My anxiety was a little bit earlier this week — not fun. Not sure if it had anything to do with ending my second round of Whole30 and starting up a third — or with what’s been going on with the RNC in Cleveland? Maybe I’m already missing the ‘Runsmobile’ that officially got retired this week? Probably all of the above? But, more often than not — anxiety is just anxiety for no other reason than just being anxiety.

I don’t talk much about my anxiety. But, it’s something I’ve dealt with for years. It comes and goes as it pleases — and it differs from season to season. One of the worst days/weeks for my anxiety is when Daylight Savings ends in November. No joke. Usually that Sunday or Monday when it gets dark at like — 5pm, I get anxious. And, it lasts for about a week. Not fun.

I’ve found over the years that running has really helped sooth my anxiety. I’ve learned how to subdue it through running and even timing my runs to preempt a panic attack. That’s an art folks. No joke. Running works almost as good as any medication I’ve used.

I could really write a book about running and anxiety. But, the thought makes me anxious — so I’ll probably pass.

Anyways — the first part of the week — not fun. But, I got a really good run in yesterday morning that centered me — physically. mentally, emotionally, spiritually. I won’t lie — I could have used a day earlier, but I’ll take it. I feel good. I feel balanced. And, I am ready for the weekend.

I am running the Handcart Days Half Marathon here in Bountiful tomorrow followed by the Deseret News Half Marathon in Salt Lake on Monday. So lots and lots and lots of running this weekend. It’s Pioneer Day weekend here in Utah (where we celebrate pioneers or ‘pie and beer’ if you are not of the Mormon persuasion) so we have a number of community celebrations, parades (ugh, hate them), fireworks and of course races!

I wrote a bit more about my weekend races below.

But, since Pioneer Day is on Sunday this year the state holiday is being observed on Monday. Which means NO WORK on Monday. Besides racing and probably mowing the lawn — I am not sure what I am going to do with this glorious holiday? I might go see a movie (as long as it’s not the new Ghostbusters)? Or maybe swimming. I kinda want to do that. Or the possibilities are limitless.

Gosh, I love summer holidays. Can you tell?

Anyways, looking forward to a fun weekend of running, family, friends and holiday festivities (except for those dang parades).

What do you have planned for the weekend? Anything fun? Are you running either the Handcart Days or DesNews Half Marathons? Wanna party?


126 - bountiful handcart days.fw 127 - desnews half.fw

I love Pioneer Day weekend. Not only is it an extra July holiday for us Utahns, but there are LOTS of fun races associated with the weekend as well. And, the DesNews Marathon and Handcart Days Half Marathon, hold a special place in my heart. Mainly, because they were my first marathon and half marathon respectfully.

Normally both are held on Pioneer Day, so it’s usually a decision for me of “either/or.” But, when Pioneer Day falls on a Sunday (like this year), the Handcart Days Half be held on Saturday, while DesNews will be held on Monday (the state observed holiday). So — in years like this year — I get to run both! Because why give yourself the option of “either/or” when the Race Directors pretty much already made the decision for you?

So tomorrow I am running the Handcart Days Half Marathon — which was my first and 100th race. I am still debating whether I want to start at 6am or do the early 5:30am start. I may opt for the earlier start — but, I probably won’t make that decision until tomorrow morning (meaning, depends how much sleep I get tonight). But, after I am done with the race — I need to hop in the car and pick up my packet in Downtown SLC for the DesNews Half on Monday.

My goal for the races are simple. I am shooting for sub-3:00 for the Handcart Days Half. I don’t want to OVERDO it, because I want to save some energy and legs for the DesNews Half. The Handcart Days Half course is rather flat and hilly so I am not expecting much. But, the DesNews Half goal is to run a sub-2:30 — basically anything under 2:29:59 is my goal. Heck, even 2:29:59:9 would be acceptable.

My friend Brook is pacing the 2:30 group and my goal is to keep up with her and their group. Which I feel is doable, especially considering I am nearly 30lbs. lighter since the Provo City Half in May — and the course is an awesome gradual downhill. One of my favorite courses and canyons.

So, I am putting that out there. And, if I don’t hit that mark on Monday — I will be disappointed. Sure, I’ll be happy to have ran, but this is a goal that I CAN do and achieve. Anything less will be a disappointment for me.

Anyways — it’ll be a fun weekend!


Runcast - Podbash Banner

Last weekend Jim and I recorded LIVE from the Utah Midnight Run. Well, okay, it wasn’t broadcasted live, but we recorded in front of other people. Needless to say it was an adventure. Not only did we get to chat with a few runners, we also got confused for the registration booth — while on the air. It was pretty funny.

Jimbo and I touch on a number of topics — including our one year anniversary! It’s crazy to think we’ve been doing this now for over a year! Oh how time flies.

Anyways — you’ll hear plenty from Jim about making sure you stay hydrated and why you shouldn’t get lost on race from me. Give the episode a listen here …


I might have been late to the sunset, but I still got a great show. #utahsunset #lovethem

A photo posted by Josher (@josherwalla) on


I am just wrapping up my first week of my third round of Whole30 (geez, that kinda reads like a biblical genealogy) and things are — going. I won’t lie — it’s been a bit of a tough week for me to get in the right frame of mind. Not with my diet — but working out and running. And, I am not exactly sure why?

I just feel semi-stuck in a funk?

I think part of that is the culmination of my second round of Whole30. It’s kinda like finishing a marathon you’ve been training for, for weeks. You get to the finish line, given the medal and you’re left feeling like — “sooooo, what’s next?” It’s that kind of “funk” feeling. Nothing major. I just need some of my mojo back.

But, like I said — the diet is fine. I did a good run in this past week and a couple of weight training sessions — two workout sessions less than I’d like. It’s probably best I didn’t do another long run because of my two half marathons this weekend. But, I know I can do better and luckily Monday is a new week. So, I am not too worried.

Anyways — I still feel great. I really seeing how my body is getting slimmer, I was able to put on some XL shirts this past week that I wasn’t able to wear earlier this year. If that’s not motivating I don’t know what is?

Earlier this week I blogged about my Whole30 experience and my Round 2 numbers from this past round. Make sure to check them out. But, everything’s going good. I just need to get back mentally a bit and finish the last 23 or so days off strong. I want to hit the 230s by my birthday.

I think I found that motivation.

A photo posted by Runcast USA™ (@runcastusa) on

#FitnessFriday: Red (bloody nipples), White (pasty legs) and Blue (bruised toenails)

Before we start blabbering about the 4th of July weekend it should be noted that today is Canada Day. So to all my Canadian friends and Canada lovers — Happy Canada Day! This isn’t just a hollow salutation — not only am I part Canadian (1/8) but I actually have stories of celebrating Canada Day IN Canada. I don’t know how this makes me more special … it just does.

It was actually 20 years ago today that I was in Canada on Canada Day. It was actually Victoria Island in British Columbia. I’m not sure exactly why we went? I think it was because my aunt wanted to visit Butchart Gardens?! As a 15 year old teenager that attraction kinda suck. Really the whole highlight of the trip was Canada Day and me buying a Mr. Bean t-shirt at a gift shop.

But, hey, I was in Canada on Canada Day — that’s the important thing to remember here.

Anyways — Happy Canada Day! Happy Independence Day! Happy Weekend! This really is one of my favorite weekends of the whole year. Not only do we celebrate two awesome countries, but my niece’s birthday is sandwiched between the two as well. So it really is a string of celebratory days around my neck of the woods.

I am really kinda excited about my niece’s birthday. She is turning the magical age of eight — which means she’s getting baptized next week and all that jazz. But, I am also really excited to give her, her gift tomorrow. I am giving her a 5K entry! Well, we’re going to run a 5K together!

She is quite the runner actually. When her mom was super prego she’d go running with her around their neighborhood (ranging from 2-3 miles). She’s also done a number of Kid Ks, but not an official 5K. So with her parents’ permission I am going to gift her a running date with Uncle Josher!

I haven’t picked a race yet — odds are it’ll probably be a 5K in August or the Frightmares 5K on October 15. That would be a fun one, because we run through Lagoon, we can dress up for the race AND it will be a week before my 50 miler, so I won’t need a lot of mileage that day. The more I type about the benefits, the more I’m sold on it.

Anyways — gotta spread the love of running, right? It’ll be a lot of fun.

But, have a fun, save weekend. But, please, please, be careful out there on the roads. It’s one of the most dangerous weekends for travel (not to sound like your mother or anything … but, I have a love/hate relationship with this weekend because of that).


124 - 13 miles of freedom.fw

Sometimes it’s it’s kinda hard to fathom how many races I’ve ran to date. Tomorrow will be Race #124?! Where has the time gone? Really. It seems like yesterday that I ran my first 5K. It’s kinda amazing what happens when you simply focus on one foot in front of the other (this really is the key to running all those races).

I don’t have any goals for tomorrow’s race. I just want to run by feel and energy levels. I’m not pushing it for a certain time goal. But, I’m not planning on slacking either. It’s going to be hot, a flat course and there isn’t much shade on the race route, so I just want to be careful. I’m really running this to celebrate the weekend and get my needed miles in for my long run.

But, with that said — I am excited to run. A number of my friends will be there. I’m sure I’ll make some new friends in the process. But, this will be a great start of the 4th weekend, especially since we’re having a birthday BBQ with fireworks for my niece later that day!


Runcast - Podbash Banner

After a few weeks off, the Runcast is BACK! I had some technical difficulties with an unaired episode a couple weeks ago — so I scratched it. And, then I joined Coach Blu and AIIA’s podcast with an exclusive interview with the Mayor Running himself Bart Yasso. So we kinda counted that as a joint Runcast and AIIA episode.

This week’s episode is another music episode. I’m playing a few of my running favorites. I’m playing a little Fall Out Boy, Justin Timberlake, Imagine Dragons and some new stuff. Not to mention some unknown gems. I hope you love this episode — it’s a great one to just download and go run with.

But, we’ll be back with Jorge, Jim and myself in a few weeks. We’re hoping to set up a few special guests in the next couple of months, including Pod Bash’s resident psychiatrist Dr. Matt!

Give the new episode a listen …



I wonder if one of those is a magic flying feather? #probablythebrownone

A photo posted by Josher (@josherwalla) on

O Canada, Happy Birthday you sexy beast! 🇨🇦🇨🇦🇨🇦 #canadaday

A photo posted by Josher (@josherwalla) on


I’ve had a good week. For one, I feel that I’ve lost more weight. Again, I have NO idea how much I have lost since starting my second round of Whole30. I am hoping for 15lbs. by July 16th, but we’ll see.

I have a lot added energy as of late. My anxiety isn’t as pronounced as it once was when I was struggling with my energy levels, weight and health. But, part of that too could be a change of dosage in my medication. But, for the sake of selling the benefits of the Whole30 plan lets just say it’s because of the diet … mmmkay?

But, one of the reasons I can feel and tell that I am losing more weight is by the feel of my clothes. My shorts (that I bought like two months ago) are getting roomier and roomier. And, I am able to comfortably fit in a few of my XL shirts that a few months ago made me look like a kneaded used roll of toothpaste.

I am still planning on following Whole30 for three rounds. That will take me to my birthday (August 15th). I’m hoping to be down about 40-45lbs. after my three rounds. Not sure if that’s doable, but you better believe I am going to try and work towards that!

One thing I am starting now is my post-Whole30 plan. I don’t feel like this is a longterm solution. But, there are principles of it I want to continue doing and practicing. I’m not sure if I’ll go back to gluten laded products? Honestly, I think that’s one of my biggest differences for me and why my thyroid is starting to function better. So more whole grain and whole wheat products. But, I think I am going to limit those to mostly around my exercise? We’ll see on that one.

I plan on continuing to eat a veggie and fruit heavy diet — along with lean meats and, of course, steak. Oh, and eggs too. I want to keep as much as the processed food out of my diet as possible. So that’s not going to change.

And, then dairy — I am so torn with dairy. I love cheese. I love butter. I love it all. But, honestly, I feel better without. Which, seems like blasphemy typing. I am lactose intolerant so it’s probably for the best. But, cheese? Le sigh.

I am debating now I want to practice my ‘free meals.’ Before Whole30 I would have one each week, usually after my long run or race on Saturday. I am not sure if I want to keep those a weekly thing or move them to a monthly thing? Since I plan on not stopping just weighing myself once a month, I was also thinking of using my weigh-in day as the day of my free meal?

Just a thought.

Anyways — all is going well. I am feeling awesome. I’m looking forward to some grilled chicken, corn of the cob and TONS of fruit this weekend. Yum, yum, yum.

A photo posted by Runcast USA™ (@runcastusa) on

#FitnessFriday: Dealing with my annual Post-RAGNAR Cold

ARGH-LICIOUS! You know how rain has become a tradition for the Ogden Marathon? Well, a cold or illness has become a tradition for me after running RAGNAR. It’s pretty easy to see how — you’re running on VERY little sleep (about nine hours in three days for me) and just wearing your body thin.

I tried to run through it on Monday — and did so somewhat successfully to keep my strike alive. But, it officially died on Tuesday. I just had nothing in the tank after work and ended up in bed around 8:30pm. But, I’m sharing more of all of that below — so go read that for more details.

I am feeling better. Much better. It was a quick recovery. I just hate dealing with it. I hate colds. But, then again, I’m not sure if I’ve ever met anyone who loves them?!

I do feel ready for tomorrow’s half marathon. I’m excited to just run. The canyon, course and cause are all personal favorites of mine. It’s going to be a great day — I have no doubt about that.

I signed up for a couple races this past week. Most noteworthy being the Pony Express 50 Trail Run in October. I already committed to running it — I just hadn’t registered yet. I was kinda waiting until the last possible moment until the registration price goes up — and that is happening at the end of the month.

I am nervous — for sure. But, more than that I am just excited to tackle this beast. I have a lot of optimism and faith I’ll be able to rock it. I just need to trust in the training, do the miles, continue to lose weight and just get stronger and healthier.

A tall task. But, like training for a 5K, 10K or marathon — it’s just one step at a time. PLUS — the cut off is pretty forgiving (20 hours). Which for a first time 50 mile ultra runner — I’m appreciative of. So, yeah, I know I can do this! I’m working on getting a crew together — so if you want to come party with me and maybe even run some miles, let me know!

I also signed up for the Run Elevated Half Marathon (August 27). I wasn’t going to run any races in August — because the 27th is a planned 20 miler for me. But, the goal for my 20 milers is to make them both physically, mentally, emotionally and spiritually challenging for me.

On August 13th, I am planning on running 20 miles on a treadmill at midnight and then on the 27th I am planning on racing Run Elevated — and then about an hour later — run the last seven miles needed for my 20 miles of the day.

The goal is to do some fatigue training — obviously. But, emotionally and mentally — this is going to be tough for me. After a race — I’m usually checked out. My body and mind are checked out. I am sure I could pump out a few more miles right after crossing the finish line. But, I am to simulate REAL fatigue. I am going to let me body rest and recover for about an hour — before starting to run again.

It will be brutal.

But, it will also be some great ultra training. I really want to show my body and mind that I can push through anything tough. I don’t want to give it an excuse out on the course to stop.

I am also planning on doing some similar runs and techniques with my registered marathons in the fall. I am sweeping the Big Cottonwood Marathon — that alone is tough, being on your feet for about 6-7 hours. It’s great fatigue training, especially as you get out of the canyon and into the heat. You better believe me that I’ll be getting another Slurpee mid-race again.

Then I am running the Huntsville Marathon the following week. My plan there is to run the first 13 miles at a pretty good clip. Like my half marathon pace — take a 15-20 break at the midpoint and then run the rest. Again, I want to simulate fatigue and push through that.

I am not sure what I want to do with the St. George Marathon yet. I think I just want to run it easy. Veyo Hill and the two miles after that climb will be a good enough challenge. But, maybe I’ll pick up the speed at Snow Canyon? I don’t know. I’m taking suggestions for that.

Anyways — I am excited. Nervous. Inspired. Motivated. Pretty much all of the emotions.

It’s going to be a fun adventure. An adventure I am on now! Every race — every mile — lead to that 50 miler.


123 - af canyon half.fw

I am pretty excited about tomorrow’s race. This is one of my favorite races for many, many, many reasons. First, I absolutely love the course — American Fork Canyon is downright GORGEOUS! Second, I love the cause. How can you not love a race that donates 100% of it’s collected race fees to local cancer center (specifically the Intermountain Healthcare Cancer Center).

Cancer affects pretty much everyone — if it hasn’t personally hit you, odds are it has directly affected loved ones. As many of you know my mom is a breast cancer survivor. She was diagnosed back in March 2012 and went through the whole double mastectomy, chemotherapy, radiation and numerous reconstructive surgeries to not just get her boob backs, but to tweak muscles and ligaments affected by the reconstructive surgeries.

My grandpa succumbed to lung cancer 20 years ago. That was tough to process as a teenager, especially when he was such a big part of my world. I’ve also lost a couple of childhood friends to cancer. Way before their “time” to go.

Cancer just sucks.

While I am running for my Mom and those who have passed on. I am also running for those who are fighting now. That is why when I registered for this race (basically on Day #1 of registration) I started the #Run4Dith team. Because, last year around this team my friend Meridith aka “The Dith” was diagnosed with breast cancer.

Before she started chemotherapy she ran the Timp Half (down the same canyon) and all of her friends decided to run with her in pink! It was such a great experience. I decked myself out in pink — including my infamous pink bra — and ran for her and those who have, are and will fight cancer.

Tomorrow isn’t going to be any different. “The Dith” will be running with us again. And, this time around it seems a bit more celebratory than the last time. She still has an arduous road ahead of her with surgery, but she’s gotten past a lot of the “crap.” I am looking forward to running with her and the “#Run4Dith” team tomorrow.

As far as goals go — considering how I’ve felt this past week with my cold — I don’t know? I’d love to break 2:30 and better my time from Drop13. But, knowing how my legs and stamina go — I am shooting for between 2:30:00-2:39:59. I just want a sub 2:40. That’s really my only goal.

I am running with my Garmin for the first time in over a year — so that should help. I want to pace myself to about 11:45-12:00 minute miles. But, then again — I am also going to go off feeling. If I am running to bust it — I’m going to bust it. I just need to remember to save some energy in the tank for the last few miles out of the canyon.



Due to weddings and RAGNAR last week there was no Runcast. That will be coming next Friday. But, AIIA is still rolling! This week’s episode is an interview with Jeff Smith. This is a GREAT episode. Such a humble man. You’ll love this story.

Give it a listen …


#undisputed #unclejosher

A photo posted by Josher (@josherwalla) on

This is how we settle our differences around here. #paintballfight #prepperfamily

A photo posted by Josher (@josherwalla) on

She brought us into this world … she can take us out. #paintballfight #nannacommando #prepperfamily

A photo posted by Josher (@josherwalla) on


It’s been an odd week. I am now nine days into my second round of Whole30. Nothing too exciting to report. It’s basically going about the same as it was during my first round. Lots of salads, omelets, fresh fruits (namely bananas and grapes) and potatoes — with other things inbetween.

But, as far as the fitness side of things — especially with my cold — this week was just not my best. My running streak died on Tuesday. I cranked out a mile on Monday, but it just didn’t happen on Tuesday. I was so out of it — I just downed some Tylenol PM around 8:30pm and called it a night. The sleep really helped and was needed.

As noted above — this is my third year in a row that I’ve gotten sick after RAGNAR. It’s pretty much become a tradition now — much like rain at the Ogden Marathon. It’s been a cold two of the three years — and then last year it was heat exhaustion that just made me sicker than sick for the following three days after the race.

I worked out a little on Wednesday and then last night I did do a small circuit training along with a two mile treadmill run. Nothing too extraordinary. Oh, I also mowed the lawn — if you want to consider that a workout. But, when it’s 90+ degrees outside — it turns into one.

Anyways — it’s probably good to have a slow week. I really just needed to recoup from RAGNAR and let my body rest. The one thing I noticed though was how quickly my body is rebounding from this cold. It’s been a couple day endeavor, not 7-10 days like I usually get them. I credit a lot of that to the Whole30 Diet. Because, I am not eating added sugar or dairy — two causes of inflammation in the body.

So, I am just saving my energy for my race tomorrow. I want to run strong and I feel like I will. But, the body needs to heal some and I am ready to get back at 100% next week. I’ve got to remember this is a marathon and not a sprint. 

Anyways — everything else is going well with the diet. I am losing more weight. I can feel that. I am not stepping on the scale again until July 16th — but, I feel the difference around the waist and my energy levels. And, of course how fast I have rebounded from this stupid cold.

This diet plan really works. And, really, it’s not that hard. It’s just educating yourself to what you’re eating and doing it. It’s not very restrictive — sure there’s no dairy, added sugar, processed foods, legumes and grains. But, it makes you open up to a whole new world of other foods. Good, whole foods.

I highly recommend it. Not only if you are wanting to losing 30-40lbs — but simply to get healthy and be fit.

A photo posted by Runcast USA™ (@runcastusa) on

#FitnessFriday: Instagramming my 180 races and my habitual streakin’

I have love/hate relationships with four-day work weeks. As much as I love holidays — whenever it lands on a Monday, it just delays Monday a day. There’s no reprieve from Monday when you “skip” it. That’s why I call four-day work Tuesdays — Monuesday. So much panic that can easily ruin any good Taco Tuesday.

But, it’s been a week. Started my run streak on June 1st — which was also National Running Day. Apparently, people are also calling it Global Running Day? But, I’m sticking with National — mainly because I think it’s something that the New York Road Runners are trying to capitalize on. But, whatever — it’s basically the best running holiday next to Thanksgiving.

It’s been a great week though, luckily Monuesday didn’t kill me. Or the lack of tacos (thanks Whole 30). My Dad is getting home from the rehab center today — which is great news. He was in there for two weeks after his surgery in May. Everything is working well, he’s reacting well to PT and he’s eager and happy to be coming home.

No big running plans for the weekend. No race. Planning on a five miler tomorrow around home. Nothing big. Just enough to keep my fitness going and running streak alive. But, most of the time will be spent getting ready for my brother’s wedding and as well as some pretty cool projects I’m working on that I’ll unveil shortly.

Trust me, they’re cool.



AMAZING! There’s a new podcast from Addict II Athlete out today. The Runcast swapped weeks with AIIA due to some technical difficulties. But, we’ll be back next week with special guest and Pod Bash resident psychiatrist — Dr. Matt!

But, don’t overlook this episode it’s powerful. Coach Blu interviews his brother-in-law and fellow AIIAer, Jarom Thurston. They talk about his involvement with AIIA and the inspiring stories behind the athletes. Great, great episode!

Give it a listen …

@joshruns180 on Instagram

A few months ago I designated one of my Instagram accounts as an account where I wanted to dedicate one post to each of my 180 races. I tried starting it, but then I was making it more difficult than it needed to be. So I scratched that and sat on it for a while.

Well, I decided this past week to get going on it. I’ve ran 120 races thus far, so that’s 120 posts to make and write. Not an easy task. But, luckily, I have an obsessive personality so I just focused on doing it during my spare time. Meaning — while on the bus, while at lunch, while laying in bed, while … well, okay, you get the point.

Anyways — I’ve caught up to my 120 races — finally! I looked for a picture from the race that hopefully captures the race and memory. And, then I give a brief, brief memory or synopsis of the race. Some races have more to talk about than others. Which is fine.

But, it’s fun to have all of the races in one place, especially on Instagram. It helps categorize my OCD need for organizational in tight uniform boxes.

You can follow the account here.

June Running Streak

I need a little motivation going into my ultra/marathon training and I thought the best way to do that was — A RUN STREAK! For those unfamiliar with a run streak, it’s basically a streak of consecutive days you run. I’ve tried it before, but stopped after getting the flu. But, I wanted to start one to get into a groove, aid me in losing more weight and just enjoy running in general.

I started a group on Facebook to document mine and others streaks — while offering support as well. I started June 1 and the plan is to run every day in June with a mile walk on Sundays (I don’t run on Sunday). I may go longer than 30 days, but we’ll see.

I am also documenting the streak on Instagram here.


I am on Day 17 of the Whole 30 — less than two more weeks left! Honestly, it hasn’t been that difficult. The key has been reading ALL my labels, cooking everything myself and just going with the flow. I know I make that sound so easy. And, there’s obviously more to it than that — but, it is pretty easy to do.

The biggest take aways for me has been cutting any and all additional sugars. It’s amazing how much of our food has added sugar in it. It’s everywhere. Everywhere. 

So, I’ve been eating a lot of bananas (that hasn’t changed), apples, grapes and berries along with veggies like green peppers, mushrooms, green beans — and salad. Lots of salad. Which I am not complaining about (my mother would be so proud). 

But, I do feel a difference with my energy — I know my metabolism is reacting positively to it. Which is a GREAT sign after two years of ups and downs. I also feel lighter. I’ve been so tempted to step on the scale, but I won’t until my 30 days are done.

But, in my limited carnie skills — I’d estimate that I am about 10-15lbs. lighter. But, then again — that’s just how I feel. Could be more, could be less. And, it shouldn’t matter. The way my body feels and the healthier I eat the weight that needs to come off, will come off.

I am more likely going to do another 30 days after I am done. My sister was going to join me this round, but life happened and couldn’t. So I told her after our brother’s wedding that I’d join her. Even if she doesn’t do it, I am going to continue to follow it. I might go back to my Isagenix shakes, but I want to continue down this road because of how good I feel and how it’s impacting my thyroid and metabolism.