Category: 4th of July

O, Canada, O, Little Cottonwood Canyon, O, Quads!

My favorite weekend — or week — of the year is the stretch in July between the 1st to the 4th. It’s a celebratory week. From Canada Day to family birthdays to the 4th of July, it’s simply my favorite. Especially when you throw in the element of summer into it.

So, when I wanted to organize a group run for this weekend, I knew I wanted to celebrate Canada Day in conjunction with the run. And, as tempted as I was to make it a Big Cottonwood Canyon run, I wanted to shake it up a bit so and run down Little Cottonwood Canyon instead.

I really like Little Cottonwood Canyon, especially considering that the Run Elevated Half Marathon is one of my favorite races. But, outside of that race — I’ve only ran the canyon once. Maybe twice? But, at least once.

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The thing I love about the canyon is not just the scenery, but the downhill terrain. It’s STEEP. From the top of the canyon at the Alta resort to the mouth it’s a 3200 foot drop over roughly eight miles. That’s the same elevation drop at the Nebo Half, but that’s over 13.1 miles — not just eight miles. So, it’s definitely a quad burner.

I planned this run before I sprained my ankle and really wanted to use this as a good training run for my upcoming canyon races. But, it didn’t turn out as I initially imagined. And, as frustrating as this injury has been — I’ve found peace with the recovery.

After a few strong runs in June, I was looking forward to another good strong run. Especially down a steep fast canyon. Plus, it was just eight miles and it’d be a good long run between races.

So, all’s good, right?

Well, sorta.

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After meeting up with the group and carpooling up the canyon to Alta, I could kinda tell the run was going to be a tough one for me. My ankle was just sore. It was tender from Thursday’s run and the previous day’s nearly 11 miles of walking. I’m not 100% sure if that’s why I wasn’t 100%, but I’m sure it had a factor in it.

Even when we started running and making the descent down the canyon I could feel the terrain was too steep for my ankle. I tried different techniques, gaits and paces, but my comfort zone was much slower than I wanted it to be. So, I just tried to just lose myself in my run, playlist and the moment.

And, that worked.

I just enjoyed the moment. I took solace in the fact that my ankle is getting better. That’s why I’m going through the physical therapy. The speed and pain free miles will come back. I have no doubt about that. I just need to be patient.

It took me just under two hours to cover the eight miles. But, I had a good run — I jammed out, “cruised” down the canyon and had a few bikers and motorists wish me a Happy Canada Day.

I’ve got a lot to look forward to this upcoming month and within the next 6-8 months to worry much the present. As long as I know that I am progressing toward my goals, then I know I’m going in the right direction. Even if it’s not exactly how I saw it unfolding.

But, here’s to July, here’s to this run, here’s to Little Cottonwood Canyon — and — of course, here’s to Canada!


Weekly Miles

Running Miles — 20.6 miles
Race Miles — 0.0 miles
Walking Miles — 27.55 miles
TOTAL MILES — 0.0 miles
Race(s) this week — None.

June 2017 Miles

Running Miles — 45.2 miles
Race Miles — 65.5 miles
Walking Miles — 116.72 miles
TOTAL MILES — 227.42 miles
Races in June — Drop 13 Half Marathon, Bear Lake Trifecta — Idaho, Wyoming & Utah and AF Canyon Race Against Cancer

July 2017 Miles

Running Miles — 8.1 miles
Race Miles — 0.0 miles
Walking Miles — 2.1 miles
TOTAL MILES — 10.2 miles
Races in July — Utah Midnight Run, Hobbler Half, DesNews Half and Handcart Days Half.

2017 Miles

Running Miles — 280.55 miles
Race Miles — 243.12 miles
Walking Miles — 644.27 miles
TOTAL MILES — 1167.94 miles
Races done in 2017 — New Year’s Half Marathon, Sweethearts 5K, Jackpot Running Festival, SL Tri Club Indoor Half, March Madness Half, Lucky 13 Half Marathon, Emigration Canyon Half Marathon, Riverton Half, Saltair Half, Provo City Half Marathon, Jordan River Half Marathon, Drop13 Half Marathon, Bear Lake Trifecta — Idaho, Wyoming & Utah and AF Canyon Race Against Cancer.


I’m feeling like a Canadian Gangsta this morning! “HEY PUNK! GET THE PUCK OFF MY LAWN! SORRY!” 🇨🇦

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Excitement or ice cream brain freeze? Probably a little bit of both with this kid?

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Ben’s getting all National Geographicy trying to catch the sunset.

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Obviously, I’m her favorite uncle.

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#FitnessFriday: On the homestretch of my second round of Whole30

It’s been an emotionally strange week. Obviously the high point being the 4th of July on Monday. After that — it’s kinda progressively gotten worse. And, the low point (hopefully) being what happened in Dallas last night. My head hurts. My heart hurts. My being hurts.

I’m not a very political person — mainly because I don’t believe politics today (especially in our country) don’t represent our best interests aaaaaaand do nothing to unite us as a country. But, that’s a post for another day that I’ll probably never write.

But, what’s happened in our country the past few days isn’t about politics. As much as many have tried to make it such, it’s not. It’s about life. About respecting every life. Black, white, brown, blue, etc., etc., etc. Whatever you want to “label” it. All lives matter, because we’re all brothers and sisters.

I just wish — no pray — this doesn’t further divide us. The fabric of what makes America great has already been weakened time after time. Moments like week need to unite us. We need to come to the table with compassion, understanding, respect, love and sympathy. Especially empathy where possible.

I don’t want to see this country divided anymore. It shouldn’t be. It can’t be. I hope we use this past week as a testament that real change is needed and wounds, emotional and physical, need to be healed together.

I still believe in America. I still believe in this country. I still believe in people. Now is the time to come together.

Anyways.

As you can tell that’s been on my mind a lot — especially the past 12 hours or so. I had to stop running because it just made me sick to watch the news. I couldn’t run. I couldn’t move.

I made up for that run this morning with a good three miler. It was an emotional run, mainly because of everything on my mind. I am glad I have running in my life, because it’s a great “ME TIME” exercise that I can do to get lost in thought.

Mainly so I can think things out and process them. I did it when my Mom was diagnosed with cancer, again when my Aunt and Grandma passed away and whenever I need to get away. Running really is my therapy and equalizer.

I haven’t had as large of a running week as I wanted. I had a strained calf that was giving me problems earlier in the week so I rested it a couple of days. And, then I had a family obligation on Wednesday night. I’ll have a good 5-6 mile run tomorrow morning and then a high mileage week next week around 25-30 miles.

At least that’s the goal. I might want to push 35-40 if I can. But, we’ll see how I feel, especially with the calf. I am not too worried about it. But, we’ll see.

The one thing I am really looking forward to this weekend for is my niece’s baptism. I am so proud of her, it’s been fun watching her grow into the young lady she is now. She is one of the sweetest, kindest and smartest kids. I love her to pieces and I can’t wait to be a part of her day tomorrow.

Anyways — have a good weekend. Be safe. Have fun. Especially all those who are running all the races out there. I am jealous. But, I’ll be where I need to be.

Plus, I have the Utah Midnight Run next Friday night — so I can’t be too disappointed, right?

HAPPY WEEKEND! GO RUN!


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The success of the Pod Bash network has been pretty amazing. And, yesterday the server crashed because of the demand and views. A pretty good problem to have, right?

Anyways — the AIIA podcast will be out a bit later this afternoon. I’ll make sure to post it here and on the Runcast USA Facebook page as well. But, I apologize for the delay. But, really, thanks for listening! It’s been amazing to see the numbers for the AIIA podcast!

[LINK COMING SOON]


ParkHoppers

I posted this on Monday, but I’m sharing it again — JUST — in case you missed it. But, I was a guest on The Park Hoppers Podcast this past week talking about RunDisney races, Dole Whips and my overall Disneynerdness. It’s a pretty fun episode.

You can catch The Park Hoppers every other Sunday on PodBash. And, if you’re a Disneynerd, like myself, you will not want to miss it. Give it a listen here …


PHATGRAMS

Consider myself impressed. #chubbingtatum #impresseduncle

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Who needs fireworks to end the 4th when nature already ended it perfectly. #4thofjuly #sunset

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It’s been a tough week run wise for me. I didn’t run as I wanted to on Tuesday or Wednesday due to some family obligations and a strained calf I wanted to rest. Then last night my only excuse was I was glued to the TV watching the events in Dallas unfold. I just felt sick. Not just for the officers, but the families and nation as a whole of what’s been going on the past couple of days. But, this morning I determined myself to make up for that lack of a run. And, I did a three miler on the treadmill — not as fast as I wanted to (the calf was still a bit tender), but it felt good and gave me sometime to process my feelings and emotions. It just saddens me that we are a nation so divided. I can’t help but think of those words echoed by Abraham Lincoln over 150 years ago. We can’t stand like this. We’re better than this. 😥😥😥 #prayfordallas #prayforamerica #prayforhumanity #prayandgettowork #running #fitness #workout #5K #whole30 #round2 #day22 #diet #exercise @fight4phat @josherwalla

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fight4phat-1

I have about a week left until my next weigh-in. As you are probably aware of — I am in my second round of Whole30. I lost 17.8lbs. during my first round — and this round? Not sure? I feel like I’ve probably lost another 5-10lbs? I don’t know? I feel like I am lowballing that, but I don’t know?

And, I don’t know if I care either?

Why don’t I care? Because I know how I feel and look in the mirror is different. I have more energy than I did a month and a half ago and I feel great. It’s not hard to see the difference when you look at pictures from a few months ago to now.

I posted one above from a race in March next to last weekend’s 13 Miles of Freedom. It should be noted that my brown shirt in that picture is a 2XL shirt and the white one is a XL. And, I’m pretty sure I am not sucking in my gut in that picture from last weekend either. I think?

I can’t tell you how great it feels to have found a solution to my thyroid issues. It’s been a tough two years. I’ve tried everything — or dang near everything. I’ve gone to doctors, tried diet after diet and at times lost hope. I felt like I was going to have to deal with gassed out thyroid the rest of my life.

But, after finding the Whole30 Diet it’s worked. And, I think one of the reasons why — is the no-gluten allowance. There is strong correlation between hypothyroidism and gluten intolerance — especially if you have Hashimoto’s Disease.

I am not sure if I have Hashimoto’s? I haven’t been diagnosed with it. But, it’s pretty apparent my body has been affected by gluten. It could also be dairy — which I shutter at, because that means no cheese. And, a life without cheese scares me.

But, then again — I am lactose intolerant. So it’s probably best I don’t eat cheese for the benefit of everyone sharing an office, room, living space and/or car with me. But, let’s not go there.

I am curious where I am at right now. Again, I don’t know where I am? I don’t expect another 17.8lbs., but I’d love to see another 10lbs. or more. I weighed in at 263.4lbs in June, so I’d love to be in the 250s — if not the high 240s.

But, we shall see.

I am going to do one more round of Whole30 that will take me to my birthday (August 15). I would love to be in the 240s if not 230s by then. But, we’ll see. I don’t want my eagerness to build up to disappointment, especially when the goal is long term sustainable health. I think it’s just exciting to see results, because I haven’t had them for such a long time.

Anyways.

After August 15th, I am planning on adapting the Whole30 program. I will continue to eat whole foods and follow most of the diet. But, I am planning on adding some dairy products (well the stuff I can handle) and I do want to try some gluten free bread options. I am so new to the whole gluten thing I am not sure what I am doing?

But, the biggest thing I will continue to do is watch the added sugar on EVERYTHING. I’ll continue reading my labels and staying away from sugar substitutes. I know that has had a big impact on my thyroid as well. So, I am just staying clear.

I am also planning on taking more Isagenix products. I had a lot of success on their products a few years ago, especially their morning shakes and Want More Energy supplement. But, I haven’t totally decided how I am going to incorporate all of that into a revised Whole30 diet plan.

Heck, I might just keep going?

Who knows?

But, for now — I just feel AWESOME!



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Tuesday’s Shorts


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RACE #124: 13 Miles of Freedom

First off — HAPPY FOURTH! I hope you’re having a great holiday weekend. This really is my favorite weekend of the year. So much family time, so many community activities and it’s summer to boot! Plus — USA! USA! USA!

One thing that’s been missing ever since I started running some six years ago is a 4th of July race longer than a 5K or even 10K to run during the weekend (or on the holiday itself). There are PLENTY of races (both half marathon and marathon) on or around Pioneer Day here in Utah — but, nothing really around the 4th.

Well, until this year.

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This was the inaugural run of the 13 Miles of Freedom put on by Extra Mile Racing. As the name implies it’s first and forth most a half marathon (along with a 5K on race day). I registered fairly early when I saw it on the race schedule, because I’ve eagerly been waiting for a patriotic half marathon to count towards my 180 race goal.

The race runs along the Jordan River Parkway starting at 5400 S. and then running north to about 2400 S. and back via an out and back loop. Well, at least that’s the way you’re suppose to go. Unless you get lost and go an entirely wrong direction. But, more on that later.

The one thing I loved about this race was how lax it was. Most Extra Mile Races are, which I love. The race didn’t start until 7am, so I didn’t have to leave until about 6am to mosey over to the race, get my bib and prepped for gun time. I loved being able to mingle with friends before the race as well — Elsha, Monte, Karrie, Ron, etc., etc., etc.

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I was a little worried about the late start, but it wasn’t THAT bad, because there were stretches of covered trail and plenty of water at the aid stations. So the heat wasn’t much of an issue for me until the last couple of miles.

My goal for the race was basically to just — run. I didn’t have a goal. After a month of racing Drop13 and AF Canyon along with RAGNAR — I just wanted to run this with no time expectation. I wanted to use it more so as a training run than anything else.

I guess, my only goal was that I wanted to run under three hours — but, I wasn’t totally dead set on achieving that goal. It just depending on my run and whether or not I ended up hanging out with Tammy, who was sweeping the course. And, since I ended to get 15-16 miles in for my training — I even thought about running back to run in with Tammy.

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But, none of that was necessary, because I definitely got plenty of running in thanks to my keen sense of following directions. Basically, I got lost. But, that description doesn’t do justice to the adventure that those extra three miles were. Not at all.

As I mentioned earlier the course was a fairly simple out and back course with a loop for the turn around. Nothing extraordinary difficult about following the course, especially if you paid attention to the course signs. Which, Extra Mile Racing did a great job at marking.

The first 4-5 miles were fairly nondescript — I felt great and I was plugging along the trail. I did get chased by a stupid goose. But, I wasn’t going to let a Canadian goose ruin my All-American run — so I just out ran it. I was having fun listening to my music and jamming out to a mix of my favorite running and patriotic songs.

My energy levels were great and I would stop at each aid station and refuel with water and bananas. Nothing too big. But, at the second aid station (where we turn onto the loop) the volunteer must have stepped away for a moment — so I was at the station alone. I was downing some water and a banana when a guy and his 5-6 chihuahuas stepped onto the trail — the guy asked me what was going on and after I told him about the race, he just kept talking to me.

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He reminded me a lot of my Aunt Diane — who could corner you into a 15-20 minute conversation about nothing of importance. He started telling me why four of dogs were leashed and two of them were not and why one of them wasn’t because of some bladder infection. I was trying to be polite, but I really wanted to get back to my run — so I kinda backed away slowly from him and excused myself — not looking at where I was going.

And, well, I missed my turn. I kept going straight. And, I didn’t think much of it because I saw a lot of the faster runners coming towards me — so I just kept plugging along in my happy zone.

I kept passing runners and it wasn’t until I reached the bridge that I had my friend Catey tell me that I was going the wrong way. Instead of taking the clue, I thought she was just joking — so I kinda laughed it off and kept running — looking for this turn around loop.

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When I got up to the 2100 South overpass I started to worry a bit because I wasn’t seeing any other runners. But, I kinda just shook that off as being a slower runner. So I just kept going — and that’s when it got awkward. Super awkward.

As I ran under the 2100 South overpass I passed a biker and then a ways further I noticed what I thought was another biker in the walkway — assumingly taking a rest stretch. I noticed him kinda squatting and didn’t think much about it until I got closer.

That’s when I discovered this guy was NOT a biker or even a runner. But, it was a naked (complete naked) homeless man who was squatting to — well — take care of his business. In that moment of realization I just turned my head to straightaway and ran a little bit faster so I could get out of that overpass.

I was both shocked and laughing at the same time. These kind of things always happen to me. And, of course this would happen to me now. But, I just kept running.

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After about another half mile of running I started to really question my sense of direction. So I whipped out the map course on my phone and compared it to my GPS and noticed that I was about a mile and a half off course. After a moment of — ugh — that feeling quickly turned to a moment to dread. Because, I knew I had to go back the way I came from — and pass the naked homeless guy once again.

I was hoping he was at least done with his business and dressed. I could handle that. Probably.

So when I retraced my steps and started going under the 2100 South overpass I noticed him once again. Thankfully, he was done with his business, but unfortunately he was still completely naked. He was calmly sitting upon a rock leaning back against an overpass beam reading a magazine. Being the complete gentlemen he was, he gave me a salutation — which I returned quite awkwardly.

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I felt the desire to stop and offer him something. But, quite honestly what he needed the most was something I had only one pair of. And, I don’t think running the rest of the race pantless was a viable option. So I just kept running.

I’m assuming he was either drying his clothes after washing them in the river — or just hanging out in the buff because it was too hot for clothes. I won’t lie — I’m jealous of his confidence, but it was an awkward moment. Hilariously awkward. And, something I’ll always remember of all my races.

Once I got over my traumatic experience I retraced my steps and got back on the course. Once I got back on the course I had added an extra three miles to my half marathon. Thus, making it an ultra half marathon.

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I really didn’t mind the extra miles, I needed them anyways and meant I didn’t have to tag them on after my race. Plus, I had an experience I’ll never forget. But, I stopped my watch after 13.1 miles and I did those miles in 2:47:16 — not bad considering the circumstances.

But, once I was on the route I was worried about where I was in relation to the sweeper. I wanted to make sure I had water or some support at the aid stations since I didn’t carry any with me. Luckily, about 4-5 miles from the finish line I was met by race support on a bike and they gave me some water, because the aid stations were out of water. That’s where I also learned I was behind Tammy — so I sped up to catch up with her.

I finally caught up with her about 3-4 miles from the finish line and ended up finishing with her and another runner who was struggling in the heat. I had told Tammy that I might end up running with her, but we didn’t know it was going to end up happening THIS way.

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So I just ended up going the rest of the way with Tammy and the other runner. I wasn’t in too much of a hurry since I already my mu miles in — plus some. I was just happy to be out there. Not to mention getting QUITE the experience to write in my journal.

It was great training for my 50 in October and my preluding marathons. Next week there’s no race. I am going to make it a high mileage week since I won’t be getting a lot of miles in on Saturday (it’s my niece’s baptism in the morning). But, I’ll be getting in PLENTY of miles throughout the month with training and races (I have four — and three within a week).

Anyways — HAPPY FOURTH! I hope you have a great holiday and go do something runny. This is the perfect holiday to celebrate with a run!

PEACE OUT!



125-Utah Midnight Run Legacy

My next race isn’t until July 15th — which for me, seems like an eternity. I won’t lie — if it wasn’t my niece’s baptism on Saturday morning this week, I’d probably be running Hobbler. I need to serve some redemption on that course. I swept it last year, but it kicked my trash. 

Anyways — I’ve done the Utah Midnight Run on the Legacy Parkway now for five years. Sounds so weird saying that, because I still feel like so much of a rookie when it comes to running. But, I’ve been running since 2010 and half marathons since 2011 — so I guess it’s bound to happen, right?

I’ll be using this as a double run — not double race like past years. I’m planning on running the 13.1 miles and then another 5-6 miles in the morning. Some fairly basic and light fatigue running. But, I’ll need to start doing more fatigue training in August and September as I get closer to my 50.

This will be a great opportunity to do that and a fun opportunity to run with friends!


NEXT THREE UPCOMING RACES

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RUNCAST USA: MUSIC EPISODE

Runcast - Podbash Banner

This episode was released on Friday afternoon — so you might have missed it! But, I’m sharing more of my favorite running songs. I’ve got some familiar stuff with Fallout Boy, Imagine Dragons — and, yes — Justin Timberlake. But, I am also sharing some newer and less known stuff as well.

If anything — listen to the leadoff episode, it’s my favorite!


THE PARK HOPPERS: RUN DOLE WHIP RUN!

ParkHoppers

As many know me, know I am a HUGE Disneynerd. You’ll never find me the happiest when I’m sitting at Disneyland waiting for the fireworks to start while eating a Dole Whip float. Pure heaven, pure joy.

This past week I was a guest on The Park Hoppers podcast on Pod Bash. They grilled me on my Disney-ness, we taste tested some Dole Whips around town and I also shared some info on the Run Disney races at Disneyland — and Walt Disney World. I had an absolute BLAST!

Listen to the episode here …


This kid. This shirt. This moment. I love being an uncle. #chubbingtatum #unclejosher

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2016miles

RUNNING MILES

142.45 miles

RACE MILES

137.4 miles

WALKING MILES

805.0 miles

TOTAL MILES TO DATE

1084.85 miles

MILES TO GOAL

1582.15 miles



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InstaReplay: 13 Miles of Freedom

This morning I ran the 13 Miles of Freedom put on by Extra Mile Racing. It was a fun a little race along the Jordan River Parkway. I went into the race without any expectations — I got exactly what I prepared myself for! HAHAHA!

I ended up getting lost and running 16 miles total, I ran into a naked homeless guy under the 2100 South overpass and just had the adventure of my life. If you want to hear about my race in my own words I have a link below my Instagram pictures of my livestream — or you can come back on Monday for the full recap.

Enjoy the pictures …


RACE #124 IS COMPLETE! What was supposed to be the ’13 Miles of Freedom Half Marathon’ became the ’16 Miles of Freedom Ultra Half Marathon’ for me. I missed a turn at Albuquerque and ended up going a mile and half further than I needed to. It was totally my fault for missing the sign. But, I’m not that upset about it. Turned out as a great training run. Ran my 13.1 miles in 2:47 and the whole 16.3(ish) in about 3:50? I ended up catching up with the sweeper, Tammy, and went the last three miles + with her and another runner. I had a blast! I was just happy to be out there today! I felt strong especially considering the flat and hot course. I even ran into a naked homeless guy (twice) that made for an awkward situation (twice). But, more of that on my blog come Monday. Have a great weekend! Be safe and of course Happy Fourth! #13milesoffreedom #race124 #running @extramileracing @joshruns180 @fight4phat

A photo posted by Josher (@josherwalla) on

RACE #124 IS COMPLETE! What was supposed to be the ’13 Miles of Freedom Half Marathon’ became the ’16 Miles of Freedom Ultra Half Marathon’ for me. I missed a turn at Albuquerque and ended up going a mile and half further than I needed to. It was totally my fault for missing the sign. But, I’m not that upset about it. Turned out as a great training run. Ran my 13.1 miles in 2:47 and the whole 16.3(ish) in about 3:50? I ended up catching up with the sweeper, Tammy, and went the last three miles + with her and another runner. I had a blast! I was just happy to be out there today! I felt strong especially considering the flat and hot course. I even ran into a naked homeless guy (twice) that made for an awkward situation (twice). But, more of that on my blog come Monday. Have a great weekend! Be safe and of course Happy Fourth! #13milesoffreedom #race124 #running #halfmarathon #fitness #run #workout @extramileracing @joshruns180 @fight4phat

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FACEBOOK LIVESTREAM RACE RECAP


Runcast - Podbash Banner

This was released late yesterday afternoon. But, there’s a new episode of the Runcast out. I’m sharing more of my favorite running music — including some Imagine Dragons, Fallout Boy and some new songs.

Download the episode and take it for a run!


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#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).

HAPPY CANADA DAY! HAPPY FOURTH! HAPPY RUNNING!


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!

YEAH HOLIDAYS, RUNNING AND BIRTHDAYS!!!


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 …

[LINK COMING THIS AFTERNOON]


PHATGRAMS

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

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

A photo posted by Josher (@josherwalla) on


fight4phat

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.



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