Category: RYR Pacing

Running in 2018 …

A couple of weeks ago, I blogged about my road to 180 races. My 180th race will be July 24th — pretty much SMACK in the middle of the year. So that means I’ve got January through July pretty much covered — but, what about the last half?

What’s after my 180th race?

That’s a good question.

While I am trying to figure out my 2018 race schedule, I’ve had a couple focuses — one, my 100 mile run and, two, not doing as many back-to-back race weekends of a half marathon or longer. I know that if I am going to faster, especially during my half marathons, I am going to have to scale back on the long races.

I don’t anticipate myself PRing next year. But, I am wanting to use 2018 to set the foundation to PR in 2019. Well, I shouldn’t just say PR, but to break my long time goal of sub-two’ing a half marathon. That’s the goal.

To work on that fountain, I plan on not just scaling back on the races — but, focusing on doing two races a month. Ideally, a half marathon and a trail race, a month. This would be on top of shorter training runs on the other weekends. Runs that I want to vary between a canyon downhill run, trail run and challenge run (a mentally challenging run — run uphill, midnight all night run, etc) — but, I’ll blog about that later.

I just want to challenge myself, get faster and mentally stronger in order to attempt and achieve my goal. A goal I’d love to meet at either the Nebo Half or Revel Big Cottonwood Half in 2019. Something that seems rather doable for me.

But, 2018 will have to set that kind of success up for me. So, while I am scanning UltraSignUp, UtahRunning.com, Running in the USA, RaceEntry.com and other registration websites I’ve come up with tentative schedule for 2018.

Remember these are only races 13.1 miles or longer. I am sure I’ll have a few 10Ks and 5Ks planned throughout the year. Also, races in bold are ones that I am registered for already. And, there are a few in the later months that are planned on a projected date.

So, yeah, here’s my schedule …

1 — Revolution Run, January 1, 2018
2 — Sun Marathon, February 3, 2018
3 — Jackpot Running Festival, February 16-18, 2018
4 — Strider’s Winter Circuit Half Marathon, April 7, 2018
5 — Salt Lake City Half Marathon, April 21, 2018
6 — Provo City Half Marathon, May 5, 2018
7 — Vigor Big Cottonwood Half Marathon, May 12, 2018
8 — Drop 13 Big Cottonwood Half Marathon, June 9, 2018
9 — AF Canyon Race Against Cancer, June 23, 2018
10 — Canyon to Canyon Half Marathon, July 14, 2018
11 — Bountiful Handcart Days Half Marathon, July 24, 2018
12 — Elephant Rock Trail Half Marathon, August 11, 2018
13 — Mt. Nebo Half, August 25, 2018
14 — Revel Big Cottonwood Half Marathon, September 8, 2018
15 — Park City Trail Half Marathon, September 15, 2018
16 — Corner Canyon 25K; October 13, 2018
17 — The Haunted Half – Provo, October 28, 2018
18 — Mt. View Trail Half Marathon; November 10, 2018
19 — Thankful 13, November 22, 2018
20 — The Bakers Dozen Half Marathon, December 8, 2018

If you are planning on running any of these races or would love to suggest other races for me to do, please comment below! I love discovering new races!


A post shared by The Runcast (@theruncast) on

RACE #163: The Haunted Half — Salt Lake City

I absolutely love running in October — for many reasons. I love the cool October air, the changing leaves and the plethora of races during the month. You’d think July and August would be the most popular month to run, but it’s too hot during the summer months. October is PERFECT conditions for running.

Earlier in the year I wasn’t planning on running The Haunted Half, but those plans changed when I resigned my position with Runtastic Events. It wasn’t an easy decision to make, because I loved who I worked with. But, I had too much to juggle with a full-time job, a family run business and a podcast among other things. It didn’t leave much of an evening for me.

A post shared by 🔼That’s me. (@josherwalla) on

But, as much I will miss it, I’m glad I am still able to at least run The Haunted Half and the other Runtastic Events races. Their races are always down the most gorgeous canyons with the most awesome shirts (biased here), best volunteers (biased here) and coolest Finisher’s medals (once again, biased here). So, being able to go back to “just” being a runner of their races is exciting — but, with a much deeper appreciation for what it takes to put on a wicked awesome event.

Since I wasn’t working the event, I decided to not just run the race — but, to pace it. So, I volunteered to sweep the course with the RYR Pacers. I don’t think it goes without saying how much I love sweeping courses. It’s the party in the back.

My sister Jenny also decided to run with me — especially since she’s always wanted to run down Emigration Canyon. She used to run quite a bit a number of years ago and just recently started picking it back up. Like me, she also struggles with Hashimoto’s Disease and has recently balanced it along with losing over 30lbs. So while there were nerves on running a half marathon again, she felt emboldened with her recent changes in health.

A post shared by 🔼That’s me. (@josherwalla) on

I was more than excited to have her join me, because she was the first of my siblings to run with me — not just a half marathon, but a 5K a number of years back. So this race was a bit extra special for me.

Slowly, but surely, I’ll get my whole family to run a half or full marathon with me — BRUHAHAHA!

The night before the race my sister had a million and one nerves going on. I got texts throughout the evening on what she should bring and wear. I kinda chuckled, because I remember having those nerves for races like this. Heck, I still get nerves for races — especially ultras. But, that’s a whole different story.

After leaving Bountiful and making the trek to Sugarhouse, we rode the buses up to the start of the race. We knew there was suspected rain and/or snow. But, apparently,  it was just the snow part that we got. Lots of it too.

A post shared by 🔼That’s me. (@josherwalla) on

Around 5:30am the canyon got a blizzard. This halted the buses from coming up the canyon for a while, which delayed everything. Once our bus got to the start line we just sat there without any runners getting out. This was the case pretty much for all the buses. I wasn’t complaining, because I knew it was going to be COLD outside.

Once I got to the point that I needed to use the Honey Buckets, we hopped off the bus. The race was delayed about 10 minutes or so. I wasn’t sure, because I just saw a mass of humanity making their way under the pumpkin arch. Almost immediately I was trying to figure out my adjusted pace.

But, almost as immediately as we started, we were slowed down by the icy road from the blizzard. The first two miles or so were fairly slippery and it was difficult to navigate. Jenny and I couldn’t get a good rhythm because as soon as we did — more ice. So we did what the road could give us. We weren’t the only ones having issues with the roads as well, many runners ahead of us were too.

A post shared by 🔼That’s me. (@josherwalla) on

After a couple miles in the roads were dry and we picked up our pace. And, so did the runners around us. The chaotic mess subsided and we were all good. But, once again, I tried to figure out my new pace. But, at this point I knew I was going to be off on the times I needed to hit on Sunnyside and 2100 S. — not much, but off.

Around Mile 7 wanting to keep up with my pace, Jenny and I decided to split. She was going to focus on the group in the back, while I tried to run ahead to meet the cutoffs the race wanted me to hit. It worked out pretty well actually.

I was about 13-15 minutes off because of the delays, but I made up good time. Because of the delay the officers, thankfully, kept the intersections and roads open a bit longer. And, once we got out of the canyon we made our way toward the 900 East area where we meandered around some neighborhoods before making our way to Sugarhouse Park.

A post shared by 🔼That’s me. (@josherwalla) on

i am usually not a fan of running around neighborhoods, but the last four miles were pretty gorgeous. The older homes lined with trees transformed to almost a completely different city. The homes were gorgeous and well kept — I believe many of the U of U professors live around in this neighborhood? Either way, it was a fun few miles.

Once we got to the park, we made a loop around the pond before approaching the finish line on the east side of the park. The race was over. And, I finished in about 3:30. I haven’t confirmed the time yet as my results haven’t posted yet. But, it was about the time I was expecting. A couple minutes later Jenny came in with Christy — all smiles. A perfect way to end a race, right?

I hung out at the end for a while. My friend Lizz hung out with her Mom after their 5K to see me and my sister come in. Both ended up PRing their race. They both got to ring the PR bell! Hopefully come next year I will be ringing that bell too! But, that’s a post for another day.

A post shared by KETOshua Snow Hansen (@ketoshua) on

After both Jenny and I limped back to the car we made our way home. After a quick shower and lunch I then headed up to Lagoon for Pod Bash Lagoon Day. I had tons of fun — but — that made for a looooooong day on my feet. My FitBit registered over 20 miles so by the end of the day my feet were aching.

But, the way I looked at it — it was GREAT ultra training.

Oh, the mentality of a runner, right?

Anyways, it was a great day overall. So many highlights with friends — both my running and Pod Bash friends. But, I’ll always remember this as my first race with my sister. We had a blast and she did too. And, she even mentioned that she wanted to do more in the future.

And, that left a smile on my face.

I got her.


MY REMAINING 2017 RACES

My 180 race journey is RAPIDLY coming to an end. It’s hard to believe that I am just 17 races away from reaching the goal I set some six years ago. It’s also hard to believe that within the next month I am going to be cranking out six more races toward that goal. It’s going to be A LOT of running.

But, I am excited for the adventure.

This Saturday I am running both the SoJo Half and Howloween Half. Then The Haunted Half in Provo the following before doing another two race day when I run both the Snow Canyon Half and Joshua Tree Half. My sixth race will be the Mt. View Trail Half out on Antelope Island the following week.

The Mt. View Trail Half will be my last half marathon of the year. It will also be my last race before heading to Europe for a couple weeks. Two weeks that will be a nice break before going all in on my training for Jackpot.

But, right now the focus is these next four weeks and six races. Let the adventure begin.


Weekly Miles

Running Miles — 9.0 miles
Race Miles — 13.1 miles
Walking Miles — 25.2 miles
TOTAL MILES — 47.3 miles
Races This Week — The Haunted Half – SLC

October 2017 Miles

Running Miles — 21.69 miles
Race Miles — 13.1 miles
Walking Miles — 50.07 miles
TOTAL MILES — 85.04 miles
Races in September — (4) The Haunted Half – SLC, SoJo Half, Howloween Half, The Haunted Half – Provo

2017 Miles

Running Miles — 403.24 miles
Race Miles — 388.27 miles
Walking Miles — 1077.68 miles
TOTAL MILES — 1869.19 miles
Races done in 2017 — (23) 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, AF Canyon Race Against Cancer, The Hobbler Half, Handcart Days Half, DesNews Half Marathon, Elephant Rock Trail Half Marathon, Run Elevated Half Marathon, Nebo Half, Revel Big Cottonwood Half Marathon, Huntsville Half Marathon, Timp Elk Run, Jordan River Half Marathon and The Haunted Half – SLC


A post shared by The Runcast (@theruncast) on

I am soooooo close to my goal …

Wow. After this past weekend’s race — I realized that I am only 19 races away from my goal! NINETEEN! I’m in the TEENS! Time flies so fast. It’s hard to believe that I’ve been doing this now for over six years.

But, it’s also hard to believe that I am reaching this 10 year goal — three years early! Who would have thought? Who would have imagined the experiences I’ve had, races I’ve run and people I’ve met over the past years? I feel extremely blessed being able to do what I love and with people that I admire, look up to and gain inspiration from nearly daily.

Sometimes when I think and plan for the end of this 180 race goal — I have to remember that it’s not the end of running. Because it won’t be. I’ll keep doing it. I might be a bit more deliberate here and there as I shift focus, but I’ll still be running to my heart’s content.

But, as I look at the remaining races toward my goal, I’m getting excited. Many are races I’ve run numerous times, some a couple times a while ago and even a couple that I’ve never done. And, then of course there’s the Jackpot Running Festival where I am attempting 100 miles.

I am excitedly nervous about that race. I know I can do it. I know I will do it. And, despite the crappy year I’ve had with injuries and my health — I know it’s doable. I will be ready come February.

So there’s lots of running ahead before I reach the finish line at the Handcart Days Half Marathon next July — which I am looking forward to running! And, as you can see I am trying to be more deliberate with my running, especially after Jackpot. I am running any races 13.1 or longer on back to back weekends — well, except for Provo City and Vigor Big Cottonwood — but, I am planning on sweeping Provo City again, so I’m not really counting it.

But, I am planning on scaling back the races, not just to hit the 180th race in July, but to also get faster. I don’t expect to PR next year (though that’d be nice), but I do want to get back into the 2:20-2:30 range by the end of the year with the help of continued health and some specific coaching.

I am not sure exactly what my race season will look like after my 180th race, but I’d like to keep to two long races a month for as long as I can keep that up — and preferably a road and trail race.

I have some time to figure that all out. But, for now the focus is really Jackpot in February while also focusing on getting myself to number 180 next July.

Here’s my remaining planned schedule …


A post shared by The Runcast (@theruncast) on

RACE #159: Revel Big Cottonwood Half Marathon

When I ran the inaugural Big Cottonwood Marathon in 2012 — I never expected it to become what it’s become six years later. Like most inaugural events — it had it flaws. The miles in the canyon were short, the aid stations were less than desirable and I thought I got lost a couple times in the latter miles of the race. But, I loved I spinning finishers’ medal that I got and the scenery was absolutely extraordinary.

And, much like Disneyland — you can’t judge an event or entity on it’s first day. If you did — no one would have come back to Disneyland the following day or decades after ‘Black Sunday’ in 1955.

It’s been fun watching this race grow from that first event in 2012. The following year I was surprised at how much it grew. It made a leap from a local race to a nationally spotlighted race — almost overnight it seemed. That second year each state in the union was represented. That speaks volumes about the ownership, leadership and marketing.

A post shared by 🔼That’s me. (@josherwalla) on

And, each year — it just seems to get better. There is a weight that Revel holds nation wide and you see that in their races and courses in Colorado, California, Nevada and Arizona. These courses are fast and a target race for many hoping to BQ or PR on a downhill course.

Originally, I was going to be sweeping the marathon course — as I have done the previous three years. But, I had to back out a couple weeks ago after my doctor didn’t want me running 26.2 miles on my ankle. Despite knowing that I could do it — I concurred and decided to stick with the half marathon instead. It would still keep my Legacy Runner status alive — and I’d still be able to enjoy the canyon.

Plus, I haven’t done this specific half marathon course yet. Back in 2013 when I did the half marathon the course ended at Cottonwood High — not on 1300 East and Ft. Union Blvd. I was excited to try this course, because it pretty much drops you right down the canyon and to the finish line. How can you not love a race like that?

A post shared by 🔼That’s me. (@josherwalla) on

Sure I was bummed that I had to drop to the 13.1, but I knew that if I was going to heal properly and get myself prepared and ready for my 100 mile run in February. Everything at this point in my recovery and training is for that race. And, I need to remember that when I get discouraged at momentarily setbacks.

The morning of the race was abnormally warm for a September canyon race. I brought my usual hoodie and gloves, but I really didn’t need them. I should have taken it as a sign that it was going to be a tough hot day, especially for the marathoners out there shooting for a BQ & PR — because as evidenced from many social media posts it was.

Even at the starting line I believe the nerves and heat were getting to some people. I made the horrible mistake of stepping into a Honey Bucket where a previous runner threw up all over. I couldn’t contain my gag reflex and lost it as well — unlike the previous occupant I was able to successfully aim for the commode. It was absolutely disgusting.

A post shared by KETOshua Snow Hansen (@ketoshua) on

After composing myself and refueling a bit I got ready for the gun time at 6:45am. The race started with a slow walk toward the starting line and then a quick quarter mile out and back. I wasn’t expecting the out and back, but it was fun being able to see a number of my (much faster) friends along the course.

Where they started the half marathon is probably my favorite stretch of the canyon — which is about 9-10 miles above the mouth of the canyon. It was absolutely gorgeous as the sun was slowly rising above the surrounding mountains. It was the perfect way to warm up into my run.

l didn’t really have a goal for this race. My pride wanted a sub-three time, but my reasoning knew I really shouldn’t push my ankle too much. So I just decided to take what I could from my ankle — but, more than that — I just wanted to enjoy myself and have a good overall experience. So that’s where I set my expectations and heart.

A post shared by 🔼That’s me. (@josherwalla) on

Around Mile 5-6 the marathoners — the elite marathoners — caught up with us half marathoners. It’s always amazing watching these runners streak past. It’s usually  during this part of the race where I get major calf envy. Seriously, have you ever noticed how well defined and strong many of the elite runners’ calves are? If I only had likewise calves.

But, enough of that. — one day I’ll get myself some sexy calves. Hopefully sooner than later. But, that’s a conversation for another day.

Around this time a number of marathon friends came running past — Ty Hansen, Monte Riding, Bill Hiatt and Elsha. It was really neat. Ty stopped and got a picture with me and I am pretty much the race photographer got a picture of me running alongside Bill and Elsha. I was on cloud nine.

A post shared by 🔼That’s me. (@josherwalla) on

Not long after passing Stormy Mountain both Amanda and Mike Bjarnson caught up with me. Being 34 weeks pregnant the race for Amanda was more like a 13.1 mile progressive bathroom break — as she had to stop at pretty much every Honey Bucket. We joked about it a couple weeks ago at the Nebo Half and then again when I saw her at Mile 3 waiting in a long line for the potties.

But, as pregnant as she is — she’s still a STRONG runner. And, was able to catch up to me despite all the breaks. I ran with her and Mike for a good 3-4 miles — and we just had a blast! We joked, cat called a marathon runner running in a Speedo and made new friends around us — I couldn’t have asked for a better stretch of miles than what I spent with the Bjarnsons.

We split around Mile 10 when we got to some more Honey Buckets. I decided to keep going, mainly because my ankle was starting to nag at me and I just wanted to be done. But, also because many if I kept going I would FINALLY beat Pregnant Amanda to the finish line?!

A post shared by KETOshua Snow Hansen (@ketoshua) on

I was really enjoying the run and despite the heat and varied elevation change of the last three miles — I just tried to zone in on finishing. It was around this time that I got heckled by a passing motorist. I recounted the experience in an earlier post that you can read here.

I will say this about the experience — it’s unfortunate that it happened — but, I feel worse for the guy who spouted off his insecurities and frustration. I mean, how would you like to live a life where to gain any value of self worth you have to tear down others? What a sad reality.

But, thanks to him, I was also reminded at how blessed and lucky I am to have so many wonderful friends within a community of a sport that I enjoy and love. I wasn’t going to let his words negate the experience I had running down the canyon being passed by my marathon friends or those miles of pure fun with the Bjarnsons. Those experiences spoke louder — much louder than any word he yelled my way.

I spent my last mile or so thinking about that experience as I inched toward the finish line. I was a hot mess thanks more to my ankle and sore quads. But, I didn’t care — that last mile of pondering carried me. I was done. I did it. And, I couldn’t wait to do it again.

I have a lot to be grateful for during this race. Just the fact that I was able to do it, I am grateful. I am also grateful for the friendly hellos and greeting from so many in the running in community. I don’t take those for granted. And, I cherish them — I hope no one shies aways from saying hi to me — PLEASE DO! Because it’s those friendships that make that motorist’s words meaningless.

I am already signed up for next year’s race — I signed up yesterday for the half marathon. But, depending on where I’m at this point next year I would like to be in a position to sweep the course again with the RYR Pacers.

But, we’ll see.

A post shared by 🔼That’s me. (@josherwalla) on

I plan on continuing my status as a Legacy Runner at Revel Big Cottonwood for as long as my legs will allow me to run. It really is one of the best organized races I’ve done and a race I look forward to each year. It’s come along way from it’s inaugural run in 2012.

Now my focus is shifted toward the Huntsville Half Marathon this upcoming Saturday! No specific goals other than do my best, have fun and finish strong. And, luckily, no motorists along the course to heckle me!


MY RACES THROUGH OCTOBER


Weekly Miles

Running Miles — 9.0 miles
Race Miles — 13.1 miles
Walking Miles — 31.02 miles
TOTAL MILES — 53.12 miles
Races This Week — Nebo Half.

August 2017 Miles

Running Miles — 47.5 miles
Race Miles — 40.0 miles
Walking Miles — 104.27 miles
TOTAL MILES — 191.77 miles
Races in August — (3) Elephant Rock Trail Half, Run Elevated Half and Nebo Half 

September 2017 Miles

Running Miles — 7.0 miles
Race Miles — 13.1 miles
Walking Miles — 36.82 miles
TOTAL MILES — 56.92 miles
Races in September — (4) Revel Big Cottonwood Half, Huntsville Half, Timp Elk Run & Jordan River Marathon.

2017 Miles

Running Miles — 365.55 miles
Race Miles — 335.52 miles
Walking Miles — 921.24 miles
TOTAL MILES — 1622.31 miles
Races done in 2017 — (23) 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, AF Canyon Race Against Cancer, The Hobbler Half, Handcart Days Half, DesNews Half, Elephant Rock Trail Half, Run Elevated Half, Nebo Half and Revel Big Cottonwood Half.


A post shared by The Runcast (@theruncast) on

RACE #153: The Hobbler Half

Some race reports are easier to write than others. I won’t lie, this is one of those race reports that isn’t easy to write. I feel like if I wrote — I came, I ran, I finished — I’d be happy with that report. Especially since I swept the course. But, of course, there is much more to my race than just the basic facts.

This was the second time running the Hobbler Half — well — more accurately swept. Two years ago I swept the course solo on a day that I also ran a nighttime trail race. It was a loooooooooong day of running for me that day.

But, I enjoy this race. It’s a pretty canyon. It’s one that doesn’t get much attention here in Utah. It’s got a good golf course, but as far as running goes — it’s not your typical Utah canyon. Meaning — it’s not really down hill. Not like Big Cottonwood, Little Cottonwood, American Fork or Provo Canyons — to name a few. It’s a rather rolling hill canyon.

But, as I mentioned beautiful nonetheless.

After a couple hour “nap” — I’m horrible at getting to sleep when I need to — I carpooled down with Carla and Reese. We’ve carpooled a couple of times, which is convenient because we only live about a mile from each other. And, since Reese and I pretty much race all the races — it works out perfectly. Plus, if it’s a bussed canyon race, I get to miss the whole shuttle up the canyon — something I don’t mind.

A post shared by (phat) josh (@fight4phat) on

The canyon was actually a tad chilly, which I won’t lie — was nice. With the valley temperatures hovering around 100 degrees, I wasn’t going to complain. Especially, knowing it was going to get hotter than hell once we got out of that canyon.

Gun time was at 6:30am, which kind of surprised me being a mid-summer race, but since I was sweeping the course, Molly and I waited until the 600+ runners all started before crossing the starting line. I haven’t run with Molly before so I always enjoy these encapsulated moments being able to meet and talk over 13.1 or longer miles.

Playing yo-yo with the runners ahead of us, we carried on a fun and often deep conversation while walking the rolling hills and taking what downhill we could. All while giving the runners ahead of us some space. It was a great way to spend the run, especially considering when I swept it in 2015 I did it solo.

A post shared by (phat) josh (@fight4phat) on

Sweeping a course is much different than pacing a certain time. Sure, most times, the final pacers are on a certain pace. But, no one wants to see the sweeper early in a race, especially before miles 6-7. So, I’ve learned to keep my space unless they’re obviously struggling or around miles 10-13 when the race is wrapping up.

There’s kind of a science behind all of that. Because, you really don’t want to stress out the runners in the back. They’re rocking it and to see a sweeper sometimes gives them a sense of failure, which is the last thing I want to do.

Anyways, it wasn’t until mile 11 that Molly and I caught up to the nearest runner. You could tell he was struggling a bit, mainly because of the heat. But, he was plugging away like a champ.

A post shared by 🔼That’s me. (@josherwalla) on

This was his second half marathon, after running Utah Valley last month, and he admitted that he accidentally signed up for this race — THINKING — it was the Hobble Creek Half Marathon (that happens in August). Even after signing up for the Hobble Creek Half, he still decided to do Hobbler.

We finished the last couple of miles with him as we mainly talked about hunting and fishing. Molly’s husband hunts so most of that conversation geared around them. But, I kind of fixated on his reasoning — to get in shape for hunting season. I just never heard of that reasoning before. But, I shouldn’t be too surprised living in Utah.

But, it’s a great illustration for the many reasons that bring us to the starting line of these races. We all run for different reasons. We run for the podium, we run for a PR, we run to do our best, we run for therapy, we run to get in shape, but ultimately — as well all should — we run for us. There’s real beauty in that.

Anyways, once we got done, I grabbed a couple of waters and down them pretty quick before heading over to Jorge’s to record an episode of The Runcast with the rest of the gang. Which was a lot of fun. I don’t want to spoil the episode, but it centers on guilty pleasure songs. One of my favorites so far.

But, looking forward, I have the Handcart Days Half Marathon coming up next weekend. It’s hard to believe that this time next year I will be done with my 180 (the goal is to finish my 180 at the Handcart Days Half in 2018). I am 27 races from that goal, so there will be a lot of running to do in the next year.

Still … lots of retrospection happens at this race and what it means to me. This was the starting of my journey and now that I am nearing the conclusion of my 180 — it will also be my last. I’m not a betting man, but I sure would place a bet on the fact that I might cry sometime during the race.

A post shared by 🔼That’s me. (@josherwalla) on

But, anyways — lots of running to do. I am still healing nicely. I’ll get where I want to go, even if it takes me a bit longer than I usually take.

Which is fine. I’m just grateful to be doing what I love.

One step at a time.


MY NEXT FIVE RACES


Weekly Miles

Running Miles — 8.5 miles
Race Miles — 13.1 miles
Walking Miles — 24.77 miles
TOTAL MILES — 46.37 miles
Race(s) this week — The Hobbler Half.

July 2017 Miles

Running Miles — 16.6 miles
Race Miles — 13.1 miles
Walking Miles — 26.87 miles
TOTAL MILES — 56.57 miles
Races in July — The Hobbler Half, DesNews Half and Handcart Days Half.

2017 Miles

Running Miles — 289.05 miles
Race Miles — 256.22 miles
Walking Miles — 690.64 miles
TOTAL MILES — 1235.91 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, AF Canyon Race Against Cancer and The Hobbler Half.


So, I tried making paleo banana pancakes, but neither my skill nor patience was enough to save the attempt … soooooo … I ended up with a banana omelet instead. NOT GOING TO LIE, it was pretty good. I might be making this again soon. Talk about a happy little mistake. —————————————————— #fight4phat #fitness #wellness #health #running #runnerslife #runner #run #weightloss #weightlossjourney #hashimotos #hashimotoswarrior #thyroid #hypothyroidism #workout #wod #instarunner #run4fun #runningcommunity #paleo #diet #banana #eggs #strawberries #food #breakfast #bananapancakes #happyaccident —————————————————— @fight4phat @josherwalla @joshruns180 —————————————————— Follow my blog at www.phatjosh.com

A post shared by (phat) josh (@fight4phat) on

The moment your niece realizes you gave her a sandwich for her birthday. I only give things I hold close to my heart.

A post shared by 🔼That’s me. (@josherwalla) on


RACE #146: Provo City Half Marathon

This past week has been a struggle — to say the least. After getting sick during the Salt Flats 50K last Friday my whole weekend and most of this past week was simply derailed. I’m still not 100%, but I am past the flu and bronchitis and I feel much, much better.

Having DNF’d the Salt Flats 50K and DNS’d the Tulip Festival Half — I was ready for a race success this weekend. Not even a success, just a race. And, this was the perfect rebound race. Especially since I was pacing the 3:35 time (basically the sweeper).

I’ve always enjoyed running the Provo City Half. It’s a fun course that starts at South Fork up Provo Canyon and then drops down to University Blvd. by way of the Provo River Trail. It’s not a super fast canyon race, but it has a good combination of downhill and nice rolling hills.

A post shared by 🔼That’s me. (@josherwalla) on

I was excited to not just run this course, but to be pacing it with my really good friend Tricia Wilkins. This shouldn’t have been our first foray into pacing. Back in 2014 we were suppose to pace the Thankful 13 together, but we got separated in the corral and lost each other. I tried to catch up as I was pushing Elsha, but we just never did.

So this race was pretty much making up for that failure.

And, it didn’t disappoint. Especially since we were also joined by Tricia’s husband Cory. It was a REAL party now!

A post shared by 🔼That’s me. (@josherwalla) on

I carpooled down from Bountiful to Provo with Carla and Reese Thorne. It was nice because I got to bypass the bus shuttle up the canyon since Reese has his cart. As much as I enjoy bus shuttles up canyons, I also like avoiding losing an extra hour of sleep — it was nice not having to leave for Provo an hour earlier.

The race start at the South Fork Park up Provo Canyon near Vivian Park — and in year’s past it’s pretty dang cold. So I always come prepared with a fairly heavy and/or layers, but when we got up the canyon I was fairly surprised how warm it was — my jacket was hardly needed. Which is good and bad — bad, meaning, it meant the valley was going to be fairly hot.

But, since I was pacing 3:35 I wasn’t too worried about the heat. Plus, I brought my backpack which still packed from the previous week’s 50K misadventure. I had some water leftover along with bacon jerky, applesauce, Swedish Fish, some Honey Stingers and a first aid kit. So, I was pretty much set for anything between an empty stomach to the apocalypse.

A post shared by (phat) josh (@fight4phat) on

After the gun sounded and we corralled everyone toward the starting line we made the decent down the canyon. I love the Vivian Park portion of the canyon, especially during the spring — not only is the canyon beautiful, but you also get some great views of Timp as well. It’s gorgeous.

We fartleked down the canyon trying to keep a good pace while trying not to frighten the people ahead of us much. As much as I love sweeping and pacing the last pacing times — I also know how much the people in the back don’t want to see you, especially early in the race. I’ve had a few run ins with runners in the past that came close to cursing me out at miles 2-3 or so. And, I don’t blame them! No one wants to be passed by the sweeper.

After our fartlek down Vivian Park the course took us down the Provo River Trail — which is even prettier than South Fork and Vivian Park. After passing Bridal Veil Falls and switching under the highway we kept the party going with dance parties (Tricia brought Bluetooth speakers), squats and plenty of laughing. It really was a party in the back.

A post shared by 🔼That’s me. (@josherwalla) on

It was a blast.

Around miles 7-8 the course dumped us onto University Blvd. toward the finish line. I was a bit worried about getting to this point, because I was expecting it to be pretty hot — since it warm up the canyon. But, I was relieved to see cloud cover as a storm was approaching Provo. It didn’t look particularly nasty — so the cloud coverage was welcomed.

As we got closer to the finish line we were joined by the Petrossi’s — Timothee and Jennifer — who planned on grabbing a Slurpee and running in with us. They are both a part of Team Addict II Athlete and it was really touching to have them run with us, because it reminded so much of last year’s Provo City Half when the team ran me in on that same home stretch — because nobody runs alone on Team AIIA.

A post shared by 🔼That’s me. (@josherwalla) on

At mile 12.5 we hopped off course monetarily and grabbed our Slurpees. Though it wasn’t scorching hot — the Slurpees were manna to my lips — and cooled me down. It was perfect. So, with our Slurpees in hand we headed toward the finish line for our victorious finish picture! And, thanks to Jorge we got some sweet photos!

But, we were done! We did it! We may of been a tad past our pace, but that didn’t matter much. We lingered a bit at the finish line to cheer in some of the runners behind us as we finished the last of our Slurpees.

I just felt great. Having finished the race helped erase a lot of discouragement of my previous week. And, being able to just get out and run was something I couldn’t imagine earlier in the week after overcoming the flu and bronchitis.

My only regret was that my ankle was pretty sore, but that was my own fault — as I realized afterward I forgot to wear my sports brace. But, after icing it throughout the weekend I should be okay. But, it is one of the reasons why I planned on backing out of the Ogden Marathon distance. That foot on pavement for 26.2 miles would just be too much.

Anyways — my next race isn’t until Memorial Day weekend at the Jordan River Half Marathon. I’m planning on getting some good running in, but at the same time I am taking it easy to let my body and ankle heal a bit. It needs it, because I feel it.

But, this race was a victory and such a fun memory I will remember among my 180 journey.


MY NEXT FIVE RACES


Everyone needs a Dave in their life. This past week has been pretty stressful. Between overcoming the flu and bronchitis while juggling two jobs, it’s been a tough and stressful week. Tonight after work my plan was to dive head first into some pending projects I need done by Monday, but that kind of got derailed when I got a call from Dave asking to hang out because his Mom wasn’t home. I had a million reasons to say no, but I just couldn’t decline his request. I knew he didn’t want to be alone. So I told him he could come over and watch some basketball while I worked on my computer. When he got to our house he told me how he felt sad for his Mom and how she wasn’t having a very good week. He then told me that he wanted to cheer her up and wanted to go get flowers for her. I knew this meant I wasn’t going to be spending much of the evening at home as planned, so I hopped in the car and headed to the store with Dave. My heart melted watching Dave pick out some flowers, chocolates and a card for his Mom. The love and admiration he has for her is truly special. And, as I stood next to him as he was making these choices, I just couldn’t help but recognize that I needed this pause. I needed this reminder of what life is about. Dave has provided many of these kind of moments during our friendship. I don’t know how I got so lucky to call him “friend,” but I truly cherish his friendship. And, I am truly grateful for these many little lessons and reminders he teaches me.

A post shared by 🔼That’s me. (@josherwalla) on

RACE #146: Provo City Half Marathon (3:35) After the previous weekend’s debacle of DNFs and DNSs and subsequent illness, this was a nice rebound race. I paced 3:35 alongside Tricia and her husband … we were essentially “the sweepers.” But, we had a blast! We had dance parties, made new friends, grabbed Slurpees at Mile 12.5 and made sure there was a party in the back! I wasn’t 100% with my lingering cough and ankle, but the situation was perfect where those weren’t a factor. I’m taking a little more time off to rest my sprained ankle. But, come later this month I should be ready for the Jordan River Half on the 27th. But, I’m still enjoying this moment and race and being able to party on with my dear friends throughout the 13.1 miles! Such a fun time! #provocityhalf #race146 #running @joshruns180 @fight4phat @josherwalla @myracemedals @ryrpacers @run13utah

A post shared by Josh Runs 180 (@joshruns180) on

Newborns always make the best drunk faces.

A post shared by 🔼That’s me. (@josherwalla) on

I always love a good graduation ceremony, but I won’t lie … five minutes into it, I’m ready for it to be over.

A post shared by 🔼That’s me. (@josherwalla) on

Somebody’s feeling pretty.

A post shared by 🔼That’s me. (@josherwalla) on


Weekly Miles

Running Miles — 5.5 miles
Race Miles — 13.1 miles
Walking Miles — 19.47 miles
TOTAL MILES — 38.07 miles
Race(s) this week — Provo City Half Marathon

May 2017 Miles

Running Miles — 5.5 miles
Race Miles — 13.1 miles
Walking Miles — 19.47 miles
TOTAL MILES — 38.07 miles
Races in May — Provo City Half Marathon and Jordan River Half Marathon.

2017 Miles

Running Miles — 210.75 miles
Race Miles — 164.52 miles
Walking Miles — 439.88 miles
TOTAL MILES — 815.15 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 and Provo City Half Marathon.


This should be my 2017 race schedule …

Okay, I think I’ve got my complete 2017 race schedule figured out.

I think.

Which is a definite maybe.

But, let me explain it a little bit. I have a race each month except December. I might add a race in December, but I am not planning on it. It’s a good rest month after a long year of running.

My busiest month is June. I have seven races planned for the month. Yes, seven. I have Ragnar during the first weekend, the Utah Valley Marathon on the 10th, the Bear Lake Trifecta (three half marathons in three days) the following week and then the Utah Midnight Run (Friday night) and AF Canyon Race Against Cancer (Saturday morning) the following weekend.

I have three total back-to-back races planned. My first being the Salt Flats 50K (April 28) and Tulip Festival (April 29), Utah Midnight Run (June 23) and AF Canyon Race Against Cancer (June 24) and then the Utah Midnight Run (July 7) and Hobbler Half (July 8).

The biggest of those back-to-backs the April one with my 50K and half marathon. Not sure how that’s going to go, but I am betting I’ll walk a lot of the Tulip Festival Half. A lot.

In total I have 32 races planned — 23 half marathons, 5 marathons, 2 ultra marathons, a 25K and the Ragnar Relay. This includes one indoor race, 5 trail races and the rest road races.

Lots of running.

And, if you’re trying to estimate miles — that’s about 525-530 miles. Just in racing miles.

So, yeah — it’s going to be a big mileage year.

Anyways here is my schedule … what’s on your schedule?