Category: 5K

Looking ahead toward the summer …

Summer feels like it’s finally here. Sure, we live in Utah, so the odds of a June snowstorm isn’t completely out of the question — but it’s June. It’s summer. And, I couldn’t be any more excited.

The past couple of months haven’t been the easiest. The road to recovery has been difficult at best. But, my ankle is getting stronger and I feel optimistic that I’ll get where I want/need to be sooner than later. I’ve never sprained my ankle this badly before — so it’s kind of uncharted territory for me.

I’m finding it’s easier for me for me run roads at this point. The unevenness of trails probably isn’t the best surface for my ankle at this point in my recovery. But, I found a downhill road terrain works best for the ankle right now.

I’m not sure if the downhill has any benefit other than makes me feel faster? But, compared to a flat or hilly course there isn’t much push off on my bum ankle — which makes for a happy ankle — in the long run (pun intended).

I’ve been trying to avoid running more than 13.1 miles for my races the past month — so — I sadly, had to back out of Ragnar that happened this weekend. I just know that my ankle wouldn’t have held up. Even with that — I looked at other races, but most were all trail races. A no, no for my ankle right now.

Resigned to running on my own, I was going to run Big Cottonwood with a group of friends or possibly go help at an aid station during the Squaw Peak 50. But, when it came down to it — I opted to stay closer to home. I had a few things I needed to do at home and if I volunteered at Squaw Peak, I would have been gone all day.

So I decided to get done what I needed to do and just go for an evening run.; I was going to run my usual route along Davis Blvd., but I won’t lie — it’s run it’s course. It’s a little boring for me. So, I decided to climb up to Bountiful Blvd. and run to the temple.

The climb up Chelsea Drive in Bountiful is pretty steep. It’s a half mile climb which feels like Everest at times. But, I decided it would be a great warm up — so I did my Grandma proud and mall walked up Chelsea. It got me sweating before I was half way up the road.

Turning northward I made the trek toward the temple. I didn’t have a mileage in mind, I was more in for the zen than anything else. So, I just ran. Well, it was more like a fartlek. But, I was feeling good and that’s all that mattered.

After winding around I made it 2.5 miles out before taking a moment to enjoy (and take a picture) of the sunset and temple. I debated going a bit further, but the 5 miles seemed like a good enough distance. Besides, I was just enjoying the evening, scenery and moment. So I headed back.

The run back was just as nice — I granted I ran into a deer around mile four and then a raccoon about a half mile after that. I’ve been running into a lot of wildlife lately — in a Snow White kind of way. Last week it was skunks, this week the deer and raccoons, I can only imagine what next week will bring?

Let’s just pray it ain’t snakes.

I hate snakes.

Anyways, I’m excited for this weekend. I am running the Drop13 Half Marathon down Big Cottonwood Canyon. Probably my favorite canyon here along the Wasatch Front? This course is fast. And, despite the ankle my goal is simply a sub-3 … which I am sure will happen. Heck, a 2:45 would be great, but right now I am wary of pushing that high of an expectation.

But, we’ll see. I’m just going to base my effort and push on what the ankle will give me.

I am running the Bear Lake Trifecta next weekend. Granted, it’s the half marathon, not the marathon. I am worried about how my ankle will hold up, so I am going to reassess it after each race. I should be fine. I am not going for speed and if I need to take my time on one or two of them — so be it.

But, I am not afraid of backing out of one or more of the Trifecta races if I feel like the ankle won’t hold up. I have to be. My long term goal isn’t worth ruining for short term glory. I am working toward my 100 miler and that needs to be my focus. But, that doesn’t mean I am not going to push myself.

Anyways, here is my race schedule up until the end of August. I can’t wait …

I’ve got a lot of running to do and I can’t be more excited and ready for the challenge. But, I am also willing to be patient as my body continues to heal. Two opposites that are teaching me a lesson at the moment.

Anyways — I’m just ready to run.


We make patriotism look good. 🇺🇸 #runofremembrance

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

I taught Eliza how to take her first selfie today. Now we just got to work on the face. Baby steps.

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

We be grillin’ … summer is HERE!

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


Weekly Miles

Running Miles — 11.5 miles
Race Miles — 0.0 miles
Walking Miles — 18.52 miles
TOTAL MILES — 30.02 miles
Race(s) this week — N/A

May 2017 Miles

Running Miles — 22.0 miles
Race Miles — 26.2 miles
Walking Miles — 104.04 miles
TOTAL MILES — 152.24 miles
Races in May — Provo City Half Marathon and Jordan River Half Marathon.

June 2017 Miles

Running Miles — 9.5 miles
Race Miles — 0.0 miles
Walking Miles — 8.67 miles
TOTAL MILES — 18.17 miles
Races in May — Drop 13 Half Marathon, Bear Lake Trifecta, Bear Lake Trifecta, Bear Lake Trifecta, AF Canyon Race Against Cancer

2017 Miles

Running Miles — 236.75 miles
Race Miles — 177.62 miles
Walking Miles — 533.12 miles
TOTAL MILES — 947.49 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 and Jordan River Half Marathon.


A post shared by The Runcast (@theruncast) on

It’s time to bet big … on myself

“I don’t like to gamble, but if there’s one thing I’m willing to bet on, it’s myself.”

Beyoncé

When I started running, I had no idea where I was going. I started because I wanted to lose weight and I knew it would help me in that goal. But, beyond that, I had no idea where it was taking me?

Less than a year into my weight-loss journey my trainer, Kevin, challenged me to run a 5K in the midst of a plateau. He gave it to me as a challenge to work towards. So, I put in the work and ran my first 5K. It wasn’t pretty. It wasn’t fast. But, I did it.

But, then something happened. I looked at my results and said — “I can do better.” So, I set out to train for another 5K. One that I could run that would be faster and much, much prettier. And, I did.

So, I just kept running trying to improve. This lead not just in the desire to run faster, but longer. Soon, I had my eye on a 10K which naturally lead to a half marathon.

Training for my first half marathon — I thought THIS would be it. This is the crowning achievement of my running career. The thought of running any further — especially a marathon — was unfathomable. I wasn’t a REAL runner, so I couldn’t possibly do that.

Well, after I ran my first half marathon in July 2011, I ran another and another and another. I got faster and actually enjoyed running 13.1 miles — then I started entertaining the thought of doubling that mileage.

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

And, before I knew it I was registered for a marathon. A FREAKING MARATHON! That race distance that only REAL runners run.

Once again, I thought this would be my crowning achievement in running. When I crossed the finish line I could cross off the accomplishment on my bucket list and go back running half marathons, 10Ks and 5Ks. But, then something happened — I signed up for more marathons. And, before I knew it, I had run a total of three marathons by the end of the year.

By this time I had a goal to reach 180 races by age 40. So, I kept training and running. Along the way, not only did I enjoy the accomplishment of racing, but I made countless friends and created many enduring friendships. Running was changing my life in nearly every faucet of my life.

But, it hasn’t always been a smooth ride. It’s been quite tough at times, actually. Whether it was dealing with my Mom’s breast cancer, the death of close family members or battling my own health issues — the common denominator has always been — running.

Running wasn’t a way to escape reality, but a time I could deal with reality. Running gave me time to process the challenges. It gave me moments of reflection, motivation and inspiration. It was leading me where I wanted to go.

Nearly three years ago I started having problems with my thyroid once again. The health issues took me through a roller coaster of emotions. It was frustration being as active as I was — and feeling fatigued and slower. Not only that but I was slowly gaining weight after a years of maintenance.

But, I didn’t let (or want) those issues to stop me. They couldn’t stop me. I had a goal at hand. Plus, I knew if I stopped I would signaling the white flag of defeat — which I could never do.

So, I just kept running.

I was much slower. And, it took a harder toll on my body, especially in regards to my stamina. But, I was now one of the last runners to finish, but I kept going.

Around this time I looked for ways to keep me motivated. I knew just running wasn’t enough. I had to do something new — something that scare and motivate me all in one.

And, since I knew I wasn’t getting faster, I started looking at longer distances — ultra races. I knew a number of ultra runners who spent their weekends in Utah’s backyard and it always appealed to me. But, running anything longer than a marathon didn’t.

That lack of appeal eventually subsided and I found myself registered and committed to running a 50K. So, despite everything going on with my health — I trained for the 50K around a schedule of marathons and long runs. It wasn’t easy, but I did what I needed to do to prepare myself for the race.

When race day came I was lucky enough to run with some great friends that helped me get through those 30-something miles on Antelope Island. The last half of the race was spent trying to meet cut-off times, dodging stubborn bison and battling the dark after my headlamp died.

But, I made it. And, I earned the title of ultra runner.

The accomplishment felt like crowning accomplishment of my running journey. After spending over 10 hours running 30 miles of dirt trails — I couldn’t think of any reason why any sane person would do anything longer.

Then I remembered — I wasn’t sane.

Within a few months I got talked into running a 50 miler. I wish I could say it took a lot of convincing, but it didn’t. It was the first time I formally met Blu Robinson and Jed Jensen from Addict II Athlete and they casually talked about the 50 miler like a novice runner would about a 5K.

And, like any long distance race I’ve run, I found myself registered and committed to running the Pony Express Trail 50 Miler. The biggest selling point was that each runner was required to be assisted throughout the race. Meaning, I had a car stalking me — stocked full of fuel, water and food throughout the whole race. This basically translated to me that I wouldn’t die.

My training for the 50 miler was no joke. It was tough. I did a number of 20 milers, including one on a treadmill in the middle of the night. Not to mention a number of marathons specifically laid out to help prepare me for my 50 miler.

Once race day came I just focused on putting one foot in front of the other. I relied on my training and just focused on the goal at hand — getting to the finish line.

There were a lot of ups and downs — physically, emotionally and even spiritually. But, after nearly 17 and a half hours — I got to the finish line. I reached my goal — I ran a 50 mile race. I did something I felt at times nearly impossible, even just days before the race.

But, I made it.


“If you think you can — you can!”

Ronald Reagan

I really fell in love with the longer distances — for a number of reasons. Not only did I love the physical challenge, but I really learned a lot about myself. I learned a lot about pain. Because that happens a lot during an ultra race.

I never cried as freely and openly as I did at mile 45 of my 50 miler. But, I learned how to process the pain I was feeling — and control it. Being able to manage and control pain is a remarkable feat and I believe a true test of one’s character. Ultra races were becoming great teachers to me.

Since that 50 miler, I have run a couple more ultra races. A couple weeks after that 50 miler I ran the Antelope Island 50K once again (cutting off nearly an hour on my time — mind you!), in February I ran 40 miles in 12 hours at the Jackpot Ultra Running Festival in Las Vegas and then there was my ill-fated Salt Flats 50K that I DNF’d last weekend. But, if I didn’t fall ill with the flu I would have tackled that beast!

My favorite ultra race so far has been the Jackpot Running Festival, I like the idea of a timed race on a looped course with the goal to see how many laps you can do within that time. Not only do you get an aid station every two miles or so, but you’re literally competing with no one else — but, yourself.

Jackpot has a number of timed races — a 6, 12, 24 and 48 hour race. They also had a 100 miler, marathon, half marathon, 10K and 5K, but most of the runners did one of the four timed courses. The winner of the 48 hour race managed over 210 miles.

Yeah, you read that right.

In fact there were nearly 30 runners who ran over 100 miles, including six runners who ran over 150 miles. Mind boggling numbers if you ask me.

I read all of these results as my legs were still recovering from my 40 mile run — and I couldn’t shake the feeling that “I could do this” from my conscience. Every time I dismissed the thought — it just came back stronger. Even when I reminded myself of the pain I experienced at mile 45 of my 50 miler — the feeling remained.

So, I did the only logical thing that came to mind — I signed up for the 48 hour race in 2018.

Yup.

I signed up to run my first 100 mile race.

Typing this makes it feel very surreal to me, even a couple months after doing so. I am running a 100 miles. The thought makes me want to pee my pants out of sheer terror and excitement all in one emotion.

I’ve kept my registration relatively private since February. I’ve told a couple of close friends and family members. Heck, this is the first that my parents are hearing of this news. It’s just been a lot to process and this is a HUGE goal and milestone for me.

I still have my doubts about my ability. And, I am sure others do too. Heck, my parents definitely do, because their fear of my running is that one day my legs will fall off.

But, I have to at least try. I have too.

I have to try.

I have to try.

I have to try.

I’ve journied so far from my first 5K — heck, from the couch itself — that I can’t stop myself now without trying. To borrow a phrase from a favorite song of mine, “If you never try you’ll never know, just what you’re worth.” (Fix You, Coldplay).

When I stepped on the scale back in 2009 to start my weight-loss journey, I started the journey accepting failure — and success. I didn’t know where my decision that day would lead me. I accepted the consequences to my decision to LIVE my life. And, it’s lead me here.

I don’t see this decision any different. I am accepting the possibility of failure with the determination of success. I don’t know what lays ahead for me in the next nine months — but I’m going to find out. I’ve got a training plan in the works that I fill will give me the chance of success come February.

The motto for the Jackpot Ultra Running Festival is “BET BIG. RUN LONGER” — it’s something that’s on their shirts and medals. And, it’s something that I took to heart during my run this past February — especially since I signed up for the 48 hour race.

I feel like I am betting big with this goal. I am betting big on myself. Because, this is a gamble. There’s no guarantee of success, but there’s also no guarantee of failure either. So, I’ve got to place my bet.

But, unlike casino gambling, I can control more variables to my advantage. I can control my effort. I can control my training. I can control my preparations — both physically and mentally. And, I can control the odds come race day. But, with a goal like this, it’s going to take much more than this — in essence, I am not just betting big on myself — I’m going all in.

So, all in it is!

As a reminder of this goal and the needed commitment and dedication I’ve been running with a poker chip on me since I registered for the race. Every run — training and race — I run with it on me. I’ve tucked it in my pocket, but I really should make a necklace out of it to keep it on me better.

But, it’s just this little $100 souvenir poker chip that reminds me of not just the 100 mile goal at hand, but the bet I’ve placed upon myself. I might be a cheesy little emblem, but in the three months that I’ve been running with it — it’s been my reminder to keep going, keep pushing and keep putting one foot in front of the other.

I don’t dare say that this will be my one and only 100 miler. I’ve learned from my past that’s just a temporary lie I tell myself on occasion. But, I don’t know? And, I’m not worried about. My focus is simply on the journey in front of me.

This is a journey of a thousand miles. I know it will get daunting at times and there will be doubts. There will always be doubts. But, I know if I just focus on that footstep in front of me, it will take closer to my goal and a place I once dreamt possible.

It’s just up to me to take that next step.


“You can, you should, and if you’re brave enough to start, you will.”

Stephen King

For The Love Of Running …

I love running.

That shouldn’t be much of a surprise. And, if it is — I am not sure if you understand what kind of blog this is you’re reading? Anyway — let it be known … I love running.

When I started running some 6-7 years ago, I had no idea where it was leading. I basically started because it was a challenge my personal trainer gave me as a way to help with my weight-loss. It started with runs around the Rec Center before the challenge grew to training for a 5K. After that first 5K I officially had the bug.

Over the those same past 6-7 years my running journey has brought me to many starting lines, across many finish lines and countless training runs with others. My love of running grew through friendships made out on the trails and roads. Running became less of a workout and more of a community over those years. It has my heart.

A photo posted by Josher (@josherwalla) on

I love sharing that love for running with others. My hope is that by sharing that love someone, anyone, can have a similar journey like my own. Sure, a lot of my journey had to come from within, but if it was for the hundreds of friends that I’ve met along the way that also shared that love — I am not sure if I would have these same strong feelings?

And, as much as I love sharing this love of running with friends — I absolutely love sharing it with my family, because they are the ones closest to my heart. When I started running the closest runner I had was my sisters who a few years prior ran a half marathon. But, bad knees and numerous knee surgeries took both of them away from the longer distances. So, it’s just been basically me who’s delved into the running scene.

Now, don’t get me wrong. I don’t expect my family to become runners. I get that life happens and that there are other hobbies. But, I am the one who always invites any of my siblings to run with me, train for a half marathon or even a full. Because, I do want to share with them this gift and passion for running with them.

I’ve been able to get a few of my siblings to run 5Ks with me. My sister has run a couple of 5Ks with me and same goes with my brother-in-law. My younger brother keeps telling me he wants to, but hasn’t yet. And, I really enjoy those moments that we can.

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

But, last year the focus of my running invitations have turned to my nieces and nephews as well. Last July for my niece’s birthday I bought her an entry into the Frightmares 5K and we ran it together. She even won her age group! We had a blast together and it was a great way to go into my 50 miler the week after.

Running with my niece made the younger cousins jealous. Because they wanted to run with me as well. Especially my niece Callie — she’s been to a few finish lines cheering me on and has been asking my sister when she will get to run with me. I would be lying to you if I didn’t secretly love this anxious excitement of hers.

So, I set to change that.

This past weekend was the Sweethearts 5K here in Bountiful. It’s my hometown race put on by the Rec Center. It’s a great little 5K that I’ve run a number of times — solo, pushing Elsha and a couple times with siblings or in-laws. Considering the price and location I wanted to give all of my nieces and nephews (that could run) the chance to run with me.

A photo posted by Josher (@josherwalla) on

So I signed up with Maya for the 5K and then signed up Elijah and Callie for the Kids K. When I broke the news to the latter two — they couldn’t have been any more excited. They got to run with Uncle Josher and get their own race medal! And, quite honestly, I couldn’t be any more excited to run with them as well.

The 5K started at 9am followed by the Kids K at 9:45am. I didn’t worry about not being able to do both, because Maya and I ran the Frightmares 5K in about 36-37 minutes. I was hoping and feeling like we would do similar or better time-wise.

And, I wasn’t far off. When we started off it was hard keeping up with Maya. She’s a speedster and really quite the runner. I am truly amazed. It really comes naturally to her. I warned her a couple of times to slow down a bit so she didn’t “burn out” going out too fast. But, let’s be honest — it was my feeble efforts to keep up with her.

I was really proud of her effort and natural ability. I would have sent her off on her own, but being the responsible adult (I laugh at that irony) I did want to keep her close for her own safety since this was only her second race. I didn’t want her to wander mindlessly into traffic or take a wrong turn (something that happens to the best of runners might I add). But, when we got to the home stretch I just let her loose. I told her who to follow and where to turn and then just told her — “GO GET IT!”

And, she went and got it! She finished just under 35 minutes! Quite impressive for an eight year old if you ask me.

A photo posted by Josher (@josherwalla) on

She didn’t place her in age group. She was slightly disappointed by that. But, I reminded her the rules to running — 1) Have Fun, 2) Have a Ridiculous Amount of Fun and 3) Repeat — and asked her if she had fun. Which of course she said yes. So I reassured her she’s still coming away a winner.

We didn’t have much time — like any — to bask in our race, because the Kids K was starting in a couple minutes. The 5K started about 10 minutes late, so instead of pushing the kid’s race back too they started it on time. Which I guess is good? But, I was literally catching my breath when Callie, Elijah, Maya and I started off in a mad dash.

They’re sprinters.

Well, at least I swear they’re sprinters. Or maybe its’ their youthful endless amount of energy? Either way — they really left me in their dust. I tried to vain to get my exhausted legs going, but it was in vain — they were gone. Sure it was a 1K race, but they were yards ahead of me while I ran alone — in a kids race — without a single kid of mine in sight. Talk about feeling awkward.

But, as soon as I caught up with them at the finish line any amount of awkwardness was erased as they all showed me their medals. Their excitement only grew — a feeling I knew very well. It was a moment I will cherish.

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

I can’t wait to share more of these moments with them again. Especially my other nieces and nephews — and especially kids. I know it won’t be soon that all of them will graduate from Kids Ks to 5Ks and maybe even longer.

But, that doesn’t matter — what matters is that they had fun. They got to share in a hobby that I love dearly and they got a taste of the life of a runner. But, we were all able to share time doing it and that’s what I will always cherish. So without making this a cheesy Mormon commercial about spending time with family, I’ll leave it there.

Needless to say, Saturday was a great day.

And, a great way to go into this upcoming week as I look to tackle my next ultra — the Jackpot Running Festival.

VEGAS OR BUST, BABY!


T-Rex vs. Panda. The T-Rex wins. #chubbingtatum #firstbirthday

A photo posted by Josher (@josherwalla) on

Two years ago today marks the passing of my Grandma. Time comes and goes, but it’s the people who love and care for you the most that make an impact that time can’t fade. My Grandma will always be my biggest fan. She always believed in and encouraged me to keep running, keep writing and keep living life — always being kind to others. Time will never erase that impact. Today might be a day of remembrance of her, but she’s truly remembered daily. Borrowing a phrase to describe our bond she would always tell me, “remember you are loved! Always have, always will!” Right back at you Grandma! #grandmasarethebest #grandmasarespecial #grandmasareforever

A photo posted by Josher (@josherwalla) on

No, I didn’t go to Primary. I made Valentines cards in Elders Quorum today. #thismormonlife

A photo posted by Josher (@josherwalla) on


RUNNING MILES

95.15 miles

RACE MILES

16.82 miles

WALKING MILES

89.47 miles

TOTAL MILES TO DATE

226.07 miles



A photo posted by The Runcast (@theruncast) on

Frightmares 5K: Maya’s First Race

There’s a motto that I love living by. It’s simply, “Love what you do, do what you love and share what you love, with those you love.” I am sure someone probably said it before me. But, I believe that in that concept lays a key to happiness. Of course this doesn’t relate JUST to running, it’s true to any passion or love we have in our life.

Being the only runner in my family I’ve tried to share my passion with my family … a lot. I’ve gotten my sister out to run a couple of 5Ks before. Plus, I’m constantly inviting my siblings to run half marathons and marathons with me, but I get the look of “you’re crazy” a lot when I make that recommendation.

The invitation is always open and I’m always willing to train with them. Because the process of training and running a marathon is one of the most impactful goals one can make in their life. I saw that in my life and I’ve seen that with dozens of my running friends. And, I want my family — the people I love — to experience in that as well.

One of my brothers has a marathon on his bucket list, so I know one day he’ll do it. But, it’s not just a marathon I want to share with them, it’s running … period. Whether it’s a marathon or 5K, trail or road, race or pleasure — running is a lifestyle and enriches one’s life.

A photo posted by Joshua Hansen (@fight4phat) on

Besides inviting my parents and siblings to run with me, now that my nieces and nephews are old enough to not just run with me, but appreciate running — I am starting to share my passion with them. They get excited with the prospect of getting a race medal and t-shirt and running with Uncle Josher.

In July for my niece’s 8th birthday I bought her a race entry into the Frightmares 5K along with some running shoes and running swag. She was in the track and field club at school and would go “jogging” with her Mom during the summer. So I felt like this race was a perfect “FIRST” 5K for her.

And, it was.

Leading up the race she’s been really excited to run. A bit nervous too, because she’s never done anything like this before. Which is normal, I guess? She didn’t want to dress up for the race, so we decided to just go as runners. A perfect costume if you ask me.

A photo posted by Josher (@josherwalla) on

We met at Lagoon before the race. I got there about a half an hour earlier to pick up our packets and bibs. I watched the half marathoners set off while I waited for them. I also got to hangout with some of my friends as well from the Run4fun and AIIA groups.

Once my niece and my brother’s family got to Lagoon I gave her her shirt and we did a few warm up stretches. Before long it was time for us to run. Standing at the starting line I got a little emotional soaking in the moment as my niece soaked in the scene. I was so grateful being able to share something like this with her.

As we set out I gave her some instructions to make sure we won’t run into other runners and then we had it. She was at first nervous that I would leave her, which wasn’t the case. In fact, a few minutes into the race I was more nervous she was going to leave ME!

A photo posted by Josher (@josherwalla) on

She is a natural runner. And, has a form that you can’t teach. Needless to say, I was very proud and jealous all in one emotion. But, within the first mile I also overheard a couple runners comment on how well she was doing. Those same emotions came back.

She’s a true natural.

One of the reasons why I picked this race to run with her, is because 2 of 3 miles of the 5K are ran inside the Lagoon Amusement Park. It’s a like Utah’s version of the Disneyland Half Marathon. You get to run inside of the park before it opens. I thought this would be PERFECT for a first race for Maya.

As we got into the park they had a number of the fog machines and decorations going including the Terror Ride audio blaring. Which I thought was a nice touch. We ran along the park terraces toward the Pioneer Village and through the town square. It was a lot of fun and gorgeous with all of the fall colors.

A photo posted by Josher (@josherwalla) on

I was waiting for Maya to hit a wall or something, but she kept running strong throughout the whole race. I let her dictate the pace and didn’t try to push her. I wanted this to be a fun experience for her.

As we ran past the Rattlesnake Rapids I started talking to Maya about the run and to always remember this, because of how running is a gift. I also shared with her a little bit about my journey. I told her that I had to work hard to start running because I wasn’t healthy and because of that I never take a run or race for granted.

I don’t know if that sunk in or registered with her. But, that doesn’t matter — that’s a lesson that will be learned over time. But, I wanted her to understand to let her passion for running to carry itself and to NEVER, NEVER take it for granted. I just wanted to enjoy the moment.

A photo posted by Joshua Hansen (@fight4phat) on

My heart was touched as we made our may to the finish line as she sprinted to the finish line in excitement. It was excitement to be done, excitement to get her medal and excitement to get ice cream. At that moment I KNEW she was definitely related to me. I couldn’t have been prouder.

Seeing her sister’s medal my nephew got the bug and wanted to do a 5K as well so he could get a medal and shirt. He was doubly jealous of her ice cream. But, the bug was planted. And, I promised him we would run a race sooner than later.

My brother and his family were in a rush to get back home for a few Saturday things, so after they left I discovered that Maya had won her age group. There were about 5 kids in her age group that ran the 5K, but she came in first around 37:30 minutes — some 6-7 faster than the 2nd and 3rd place finishers.

A photo posted by Josher (@josherwalla) on

So I took her medal home with me and presented it to her at home later that day. I was so proud of her and she just BEAMED from ear to ear after she got it. Especially since it was a gold medal. She didn’t expect or know anything about age group, etc. I was proud and happy for her to experience that.

This is a race I will remember forever. Running has been a very personal journey for me, but it’s also a journey I feel the need to share. Whether it’s with complete strangers, friends and/or family. This journey means nothing if I can’t share it with others.

Now onward to Pony!


134 - pony express trail 50

Welp, this is the week. This week, I am running my first 50 miler. People have asked me if I am planning on doing more. And, my response is usually … I don’t know, let’s see if I can survive this one.

For the past couple of weeks I’ve just wanted to get this race FINALLY under my belt. Part of it was being in the rhythm from my marathons and partly because I’ve really been hating the tapering. I don’t handle tapering that well.

It’s been an odd couple of weeks since St. George — and Huntsville as well. I’ve battled not just sickness, but I’ve also been feeling burnt out a bit. Which is pretty typical from what I’ve read among not just ultra marathoners, but marathoners as well. Plus, I just feel funky during the autumn months — the serotonin drops and I want to turn into a hibernating bear.

I’ll be giving my body some time off from running and focus on strength and circuit training after this weekend’s race. I am sweeping the Haunted Half in Provo next week and then I have my trail half on Antelope Island after that. Nothing too taxing, more relaxing than anything — which will be perfect.

Anyways — I am feeling a lot of the emotions I kind of expected. I’m feeling some nerves, some fear, some joy, some anxiousness and everything in between. Like I said before, I just want to run. I feel ready.

I feel ready not just from the training I’ve gone through in the past few months, but training I’ve gone through throughout my life. Because I know when it gets TOUGH I am going to have to draw on a lot of experiences of my past. Whether that’s from my experiences in high school gym class, running my first 10K, doing the Pioneer Trek as a 14 year old fat kid or doing the Personal Fitness merit badge.  I have a lot to draw from when I need to break through walls.

There is a lot more that I could ramble about and I’ll do that later this week. I am just ready to do this and see what comes of it. That’s what excites me most about this race, even more than getting my medallion at the finishing line.

There are lessons in everything we do.


With all that fun he’s having taking a bath we should have given him some dishes to do. #chubbingtatum

A photo posted by Josher (@josherwalla) on

One day he’ll get these selfies down. #chubbingtatum #babyselfie

A photo posted by Josher (@josherwalla) on


2667in2016

RUNNING MILES

241.5 miles

RACE MILES

305.88 miles

WALKING MILES

1199.09 miles

TOTAL MILES TO DATE

1746.47 miles

MILES TO GOAL

920.53 miles


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

Monday Morning Runner

It was a weekend of ups and downs for me. Luckily it was more of an up than a down for me. But, more on that later. I ran the Beat the Heat 5K with my friend Jordan on Saturday. This was Jordan’s first 5K and quite the accomplishment for him. I shared a good portion of his story on Friday, but Jordan has cerebral palsy so running doesn’t come naturally or easy for him.

But, Jordan is a warrior. A man of no excuses. He’s never let cerebral palsy be an excuse for him in doing what he wants in life. That’s why it was an honor to run with Jordan. I’ve always looked up to him and his ‘do whatever it takes’ mentality. It’s infectious and inspiring.

The race was along the Legacy Parkway Trail starting in Woods Cross. So fairly close to where I live. I have come to really appreciate and like the Legacy Racing races. I ran their March Madness Half Marathon back in March and I loved it. They’re small, but fun and very personable. Gordon and his wife do a great job taking care of the runners and the timing system — they’re speciality. That’s one of the reasons why I felt this would be a great race for Jordan and I to run.

The run was great. It wasn’t as hot as I thought it might be. I knew that would change so I came prepared with a backup water bottle for Jordan. I knew I would be fine with the aid stations. I am glad that I brought the water because it did get rather hot, but that didn’t stop either us from doing what we set out to do.

I was brought of Jordan — as I always am. He was tough on him. The palsy affects more of his left side and we had to slow down a number of time when his left leg wanted to go into a cramp. Which was fine. This was his first 5K — so no matter how fast he finished — it was a PR!

On our way back to the pavilion and finish line I wanted to make sure Jordan understood what he was doing and how he was an example to many — not just for those with disabilities, but any and every runner. Seeing Jordan cross the finish line was a great moment.

I sent him ahead of me, mainly so I could take a picture of him crossing the finish line, but also so that he could have that moment. And, he had a moment. I still can’t tell you how proud I am of him. He was glowing. And, already talking about doing more races.

He’s addicted.

I know we have some more training to do, but Jordan is also talking about doing a half marathon eventually. I told him I’d be there with him. And, knowing Jordan — he’ll do it.

I can’t stop saying how proud of Jordan I am.

Anyways — look for more updates on Jordan’s running adventures. I really want to do another 5K with him before the end of the year. I have my sights on some of the Santa Runs and possibly a Thanksgiving one? Oh so many options.

Moving onto this week — lots of miles on the dock. I am planning a couple big mileage — walking wise — days along with my 20 miler this weekend on the treadmill. I am still trying to figure out what day I am going to do that because I will be out of two over the weekend (and then my birthday on Monday!).

So stay tuned for more on that later this week!

YEAH RUNNING!


PROGRESS IS PROGRESS

A photo posted by @fight4phat on

I don’t talk about this much, except for those who are close to me. But, I deal with anxiety. It runs in the family. There’s nothing about anxiety that makes sense to me. It happens when it happens and I just deal with it.

Running has helped curb a lot of that, but it didn’t eliminate completely. And, for some reason I had an unwarranted panic attack this past Saturday. A lot of it came from my preparedness for my 50 miler in October — but, more so my 20 miler this weekend and my three marathons next month.

I’m not even going to try to make sense of my warped thought process. But, I just felt inadequate. I felt unprepared. And, I let my emotions get the best of me. Not fun. 

The one thing that helped change that mentality was when I started going through race pictures of Saturday’s race. I saw a different person in those pictures. But, it was me. Comparing it to my race pictures just five months ago — they were completely different people. 

The stark difference told me — I am ready. Well, not completely ready. I still have a BUNCH of running to do between now and October. But, I am more ready than I give myself credit for. And, I need to remember that. 

Training for this 50 miler has been tough, because it’s been more than just progressing from marathons to the 50 miler. It’s been working on constructing a new me. It’s been redoing my running base and building myself back up. It hasn’t been easy — I wouldn’t expect it to be.

But, I have come a long way. And, I will be ready come October.

Anxiety comes and goes. It’ll never make sense to me. But, when it hits — I just have to take a backseat for a moment and give myself more credit and encouragement than the anxiety ever will. Anxiety will never keep me from what I want to do in life — it just makes things more interesting. 

The focus though is still on October! 50 OR BUST, BABY!


RRR-20-coupon



2667in2016

RUNNING MILES

166.1 miles

RACE MILES

192.9 miles

WALKING MILES

929.39 miles

TOTAL MILES TO DATE

1288.39 miles

MILES TO GOAL

1378.61 miles



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!


RRR-20-coupon

PHATGRAMS

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


fight4phat-8

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

Non-running Quotes for Runners

I’m a quote guy. I love quotes. I have a couple of books of handwritten notes laying around that I love picking up once in a while for a little inspiration. When it comes to my running I am no different.

The Runcast USA Instagram account is chalk full of quotes related to running. Earlier this year I also gathered a BUNCH of running quotes into one post. Needless to say, I just love them.

I wanted to do a follow up post to my previous quote post — and I thought it’d be neat to compile a bunch of non-running quotes, that could be relatable to runners. You know — some Ghandi, J.R.R. Tolkien, C.S. Lewis, etc., etc., etc.

Some might be a stretch, some might be right on — but, I’ve put some time scouring through my books and internets finding some good quotes and mantras relatable to us runners.

Enjoy.


“The best preparation for tomorrow is doing your best today.” — H. Jackson Brown, Jr.

“The only way to discover the limits of the possible is to go beyond them into the impossible.” — Arthur C. Clarke

“First steps are always the hardest but until they are taken the notion of progress remains only a notion and not an achievement.” ― Aberjhani

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.'” — Muhammad Ali

“Doubt whom you will, but never yourself.” — Christian Nestell Bovee

When you dare to dream, you should also dare to do.” ― Stephen Richards

“Risks must be taken because the greatest hazard in life is to risk nothing.” ― Leo Buscaglia

“Do you want to know who you are? Don’t ask. Act! Action will delineate and define you.” ― Thomas Jefferson

“I am my own experiment. I am my own work of art.” ― Madonna

“So many of our dreams at first seem impossible, then they seem improbable, and then, when we summon the will, they soon become inevitable.” ― Christopher Reeve

“You cannot expect victory and plan for defeat.” ― Joel Osteen

“The most common way people give up their power is by thinking they don’t have any.” — Alice Walker

“If you have a dream, don’t just sit there. Gather courage to believe that you can succeed and leave no stone unturned to make it a reality.” ― Roopleen

“I was always looking outside myself for strength and confidence, but it comes from within. It is there all of the time.” — Anna Freud

“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” — Francis of Assisi

“You must do the things you think you cannot do.” — Eleanor Roosevelt

“Out of difficulties grow miracles.” — Jean de la Bruyere

“We know what we are, but know not what we may be.” — William Shakespeare

“The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it.” ― Jordan Belfort

“What lies behind you and what lies in front of you, pales in comparison to what lies inside of you.” — Ralph Waldo Emerson

“A deadline is negative inspiration. Still, it’s better than no inspiration at all.” ― Rita Mae Brown

“Nothing will work unless you do”. — Maya Angelou

“Do not wait; the time will never be “just right.” Start where you stand.” — Napoleon Hill

“The greatest gift you can give yourself is to develop your full potential.” ― Carolyn E. Cobelo

“Know what you want and reach out eagerly for it.” ― Lailah Gifty Akita

“Go confidently in the direction of your dreams. Live the life you have imagined.” — Henry David Thoreau

“Your present circumstances don’t determine where you can go; they merely determine where you start.” — Nido Qubein

“Instead of focusing on how much you can accomplish, focus on how much you can absolutely love what you’re doing.” ― Leo Babauta

“Failure is an event, never a person.” ― William D. Brown

“The best and most beautiful things in the world cannot be seen or even touched — they must be felt with the heart.”  — Helen Keller

“Do or do not. There is no try.” — Yoda

“Do the best you can until you know better. Then when you know better, do better.” — Maya Angelou

You can answer in the comments below. Thank you!

“Whatever the mind of man can conceive and believe, it can achieve” ― W. Clement Stone

“If you want to be proud of yourself, then do things in which you can take pride” ― Karen Horney

“Dreams are only dreams until you wake up and make them real.” ― Ned Vizzini

“The most difficult thing is the decision to act, the rest is merely tenacity.” — Amelia Earhart

“Your big opportunity may be right where you are now.” — Napoleon Hill

“If you have built castles in the air, your work need not be lost; that is where they should be. Now put foundations under them.” — Henry David Thoreau

“All you need is the plan, the road map, and the courage to press on to your destination.” — Earl Nightingale

“Talent is a wonderful thing, but it won’t carry a quitter. ” ― Stephen King

“People take different roads seeking fulfillment and happiness. Just because they’re not on your road doesn’t mean they’ve gotten lost.” ― Dalai Lama XIV

“We are what we repeatedly do. Excellence, therefore, is not an act but a habit.” — Aristotle

“If opportunity doesn’t knock, build a door.” — Milton Berle

“I am not a product of my circumstances. I am a product of my decisions.” – Stephen Covey

“Doubt kills more dreams than failure will.” ― Suzy Kassem

“If you have never failed, then you have not known life.” ― Lailah Gifty Akita

“Courage is the most important of all the virtues because without courage, you can’t practice any other virtue consistently.” ― Maya Angelou

“We are not necessarily doubting that God will do the best for us; we are wondering how painful the best will turn out to be.” ― C.S. Lewis

“Dream big and dare to fail.” — Norman Vaughan

“There is nothing impossible to him who will try.” — Alexander the Great

“Two roads diverged in a wood and I – I took the one less traveled by, and that has made all the difference.” — Robert Frost

“The only journey is the journey within.” — Rainer Maria Rilke

“As the sculptor devotes himself to wood and stone, I would devote myself to my soul.” — Toyohiko Kagawa

“Perfection is not attainable, but if we chase perfection we can catch excellence.” — Vince Lombardi

“Certain things catch your eye, but pursue only those that capture the heart.” – Indian Proverb

“Half of the failures in life come from pulling one’s horse when he is leaping.” — Thomas Hood

“The inner fire is the most important thing mankind possesses.” ― Edith Södergran

“Life gives us choices. You either grab on with both hands and just go for it, or you sit on the sidelines.” ― Christine Feehan

“Reach high, for stars lie hidden in your soul. Dream deep, for every dream precedes the goal.” — Pamela Vaull Starr

“So often times it happens that we live our lives in chains. And we never even know we have the key.” — The Eagles

“Dream big and dare to fail.” – Norman Vaughan

“To succeed, you need to find something to hold on to, something to motivate you, something to inspire you.” — Tony Dorsett

“You can never cross the ocean until you have the courage to lose sight of the shore.” – Christopher Columbus

“If we did all the things we are capable of, we would literally astound ourselves.” — Thomas A. Edison

“I confess I do not know why, but looking at the stars always makes me dream.” ― Vincent van Gogh

“The only person who can pull me down is myself, and I’m not going to let myself pull me down anymore.” ― C. JoyBell C.

“It does not matter how slowly you go as long as you do not stop.” – Confucius

“The only way of finding the limits of the possible is by going beyond them into the impossible.” — Arthur C. Clarke

“You can’t wait for inspiration. You have to go after it with a club.” ― Jack London

“When you have a dream, you’ve got to grab it and never let go.” — Carol Burnett

“Definiteness of purpose is the starting point of all achievement.” – W. Clement Stone

“Our doubts are traitors, and make us lose the good we oft might win, by fearing to attempt.” — William Shakespeare

“It is during our darkest moments that we must focus to see the light.” — Aristotle Onassis

“Everything you’ve ever wanted is on the other side of fear.” – George Addair

“When you get into a tight place and everything goes against you, till it seems as though you could not hang on a minute longer, never give up then, for that is just the place and time that the tide will turn.” — Harriet Beecher Stowe

“The only journey is the one within.” — Rainer Maria Rilke

“Success does not consist in never making blunders, but in never making the same one a second time.” — Josh Billings

“Whatever you can do, or dream you can, begin it. Boldness has genius, power and magic in it.” – Johann Wolfgang von Goethe

“We only become what we are by the radical and deep-seated refusal of that which others have made of us.” — Jean-Paul Sartre

“Whining is not only graceless, but can be dangerous. It can alert a brute that a victim is in the neighborhood.” ― Maya Angelou

“He who moves not forward goes backward.” — Johann Wolfgang von Goethe

“The best way to make your dreams come true is to wake up.” — Paul Valery

“Life doesn’t require that we be the best, only that we try our best.” ― H. Jackson Brown Jr.

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” — Thomas Jefferson

“Only those who dare to fail greatly can ever achieve greatly.” — John F. Kennedy

“Every failure brings with it the seed of an equivalent success.” — Napoleon Hill

“Our wounds are often the openings into the best and most beautiful part of us.” ― David Richo

“How you react emotionally is a choice in any situation.” ― Judith Orloff

“We can do anything we want to do if we stick to it long enough.” — Helen Keller

“I have learned over the years that when one’s mind is made up, this diminishes fear.” – Rosa Parks

“Nothing is impossible, the word itself says ‘I’m possible’!” — Audrey Hepburn

“I dwell in possibility.” — Emily Dickinson

“Try and fail, but never fail to try!” ― Jared Leto

“If we find ourselves with a desire that nothing in this world can satisfy, the most probable explanation is that we were made for another world.” ― C.S. Lewis

“In all things that you do, consider the end.” — Solon

“Pride is a funny thing; it can make what is truly worthless appear to be a treasure.” ― Alice Hoffman

“Too many of us are not living our dreams because we are living our fears.” – Les Brown

“Start where you are. Use what you have. Do what you can.” – Arthur Ashe

“I am always more interested in what I am about to do than what I have already done.” — Rachel Carson

“I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” – Leonardo da Vinci

“Fortune favors the brave.” — Publius Terence

“The surest way not to fail is to determine to succeed.” — Richard Brinsley Sheridan

“Men are born to succeed, not to fail.” ― Henry David Thoreau

“Reach high, for stars lie hidden in you. Dream deep, for every dream precedes the goal.” ― Rabindranath Tagore

“If you believe in yourself and have dedication and pride – and never quit, you’ll be a winner. The price of victory is high but so are the rewards.” — Paul Bryant

“You yourself, as much as anybody in the entire universe, deserve your love and affection” ― Gautama Buddha

“The individual who says it is not possible should move out of the way of those doing it.” ― Tricia Cunningham

“Nothing great was ever achieved without enthusiasm.” — Ralph Waldo Emerson

“Whether you think you can or you think you can’t, you’re right.” – Henry Ford

“Like madness is the glory of this life.” ― William Shakespeare

“Ignore those that make you fearful and sad, that degrade you back towards disease and death.” ― Rumi

“In order to succeed, your desire for success should be greater than your fear of failure.” – Bill Cosby

“Everything has beauty, but not everyone can see.” – Confucius

“A goal is a dream with a deadline.” — Napoleon Hill

“I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” — Jimmy Dean

“What great thing would you attempt if you knew you could not fail?” — Robert H. Schuller

“It’s not what you say out of your mouth that determines your life, it’s what you whisper to yourself that has the most power!” ― Robert T. Kiyosaki

“Believe you can and you’re halfway there.” — Theodore Roosevelt

“Inspiration is a guest that does not willingly visit the lazy.” ― Pyotr Ilyich Tchaikovsky

“What we achieve inwardly will change outer reality.” — Plutarch

“There are far, far better things ahead than any we leave behind.” ― C.S. Lewis

“You have power over your mind – not outside events. Realize this, and you will find strength.”
― Marcus Aurelius

“The virtue lies in the struggle, not in the prize.” — Richard Monckton Milnes

“A challenge only becomes an obstacle when you bow to it.” ― Ray A. Davis

“Constant dripping hollows out a stone.” — Lucretius

“Things won are done; joy’s soul lies in the doing.” — William Shakespeare

“If you can dream it, you can achieve it.” – Zig Ziglar


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