#FitnessFriday: Farewell July my ‘ol friend

Such a strange week — it’s kinda odd thinking that I ran a half marathon on Monday. It kinda seems so long ago. But, then again — my quads have been reminding me what I did pretty much all week long. All. Week. Long.

Luckily, I am feeling now feeling a bit refreshed — in time for tomorrow’s Timp Half. I really, really want to push for a sub-2:30 again. But, I won’t lie — I am teetering between “Should I?” and “Shouldn’t I?” I simply — don’t know? Especially being so close to my last sub-2:30 attempt. I guess it all depends on how I feel come tomorrow morning, right?

I just want to make a commitment to that goal 100% before going into the race. I think that’s what I am having a hard time with? I know I’ll hit that goal at Run Elevated — there’s no question of that. And, I really want to at Timp. But, is it wise?

Again, we’ll see how I feel tomorrow morning. Heck, I should just line up with the pacers and take a stab at it right? I know the canyon will be okay for me. The last five miles be the toughest for me when the hills start rolling. Man, I need to pray about this. I don’t want to run stupid, but I want to reach that damn goal.

I just noticed I wrote pray and damn in back-to-back sentences — I’m going to hell.

And, there’s the h–word.

Oh man, I really am damned.

Okay, I’ll stop. But, those last two word are bible swears so I should be okay? Should.

Anyways — back on track. I didn’t run this past week after my half on Monday mainly to give my legs rest. I instead focused on weights, core training and stretching — a lot. I treated this week kinda like a post-marathon recovery week because of Saturday’s race as well. And, of course my race this weekend.

I didn’t want to OVER do it, but I still wanted to do something. I feel good about my effort. I hope am well rested in time for Timp tomorrow morning. I should? I say this being pessimistically optimistic.

But, now that July is pretty much to an end my long runs are starting to ramp up in preparation for my marathons and ultra. I have a couple of 20 mile runs planned along with some 12-14 mile runs as well. I am also going to be raising the mileage of my mid-week runs from 3 to 5 miles.

My focus on these runs won’t be speed. I mean, I will with my races, but ultra training for me is more about miles than tempo or speed. When it comes to marathoning I am a turtle — not a hare. And, I’ll always be fine with that.

My August long run training runs are looking like this —
AUG. 6 — Beat the Heat 5K + 10 miles (Legacy Parkway Trail)
AUG. 13 — Midnight Treadmill 20 miler
AUG. 20 — Big Cottonwood 14 mile Training Run
AUG. 27 — Run Elevated Half Marathon + 7 Miles (Little Cottonwood)

I am excited and a tad nervous going into August. Mostly excited. But, marathon training is exhausting — and especially during the summer. But, the goal is to mentally, physically and emotionally prepare myself not just for the Big Cottonwood, Huntsville and St. George Marathons, but my 50 miler in October.

That is why my two 20 milers are tougher than sin. Who wants to do 20 miles on a treadmill? At midnight? Or who wants to run 7 miles after running a half marathon DOWN Little Cottonwood. It’s going to be tough. But, I want to be prepared for October. Not only will August prepare me for that — September’s marathons will as well.

I have no doubt I’ll be ready come October 21 to do this 50.

It’s like how I’ve trained for all of my races — one foot in front of the other.

Anyways — I’m looking forward to the weekend and the beginning of the new month. It’ll be a good month. It’s also my birthday on the 15th — which coincides with the end of my Whole30 diet. I’ve done three rounds so far — and after the 15th I’ll be mixing things up a bit.

More on that within the next couple of weeks.

HAPPY WEEKEND! HAPPY RUNNING! And, if you’re running the Timp Half tomorrow come say hi to me!

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Okay, I talked quite about my race plan above. Or lack thereof. But, I think what it comes down to is I am either going to run with the 2:30 pacers or run by myself and crank out what my legs will give me. And, I don’t know which plan I’ll commit to until probably tomorrow morning?

Or maybe I’ll just run with the 2:30 pacers and see how far this gets me? I don’t know?

I swear I don’t have serious commitment issues. And, let’s just also forget that the fact that I am nearly 35 and still single. My mom would say they are related, but hey — I had a brother married at age 38. I’ve got time.

I feel like I opened a can of worms. I hope my mother isn’t reading this blog post. And, even if she was she’d probably first comment about my use of damn and hell.

Anyways — I digress (as usual).

I’ve ran the Timp Half and American Fork Canyon a number of times. But, this will be my first time that I’ll be racing Timp for myself. In 2014 I paced the 2:40 group and then last year I swept the course. So, I am excited to race it myself.

The course isn’t too different from the AF Canyon Race Against Cancer, but there are a few differences here and there. Mainly, outside of the canyon it’ll be a lot of rolling hills and those can kill a tempo. That’s what I am kinda worried about.

But, this isn’t a goal race — so I shouldn’t be too worried about hitting a certain mark. I want to hit that mark, but it’s not neccessary to my happiness. But, on the other hand I don’t want to perform under my capabilities. Such a fine line.

Really though, I am just excited to be running tomorrow with friends. I can’t think of any better activity I’d rather be doing on a Saturday morning than running down a canyon with people I like — a lot.


I am getting excited for October. Not only am I running my first 50 miler that month, but I am running my first Red Rock Relay (October 8) as well! I will be a part of the Addict II Athlete team running Red Rock in Park City. I am beyond honored to be a part of their team.

The Park City relay is a smaller version of the Moab and Zion relays. Instead of it being overnight with 12 runners on your team, it’s a one day event with six runners. Basically just one van of awesomeness!

I really wanted to also run the Zion relay (September 9-10), but already signed up for the Big Cottonwood Marathon that day. Don’t worry — it’s on my list of races to hit up in 2017! I love southern Utah, especially when I am running among the red rocks. As I have said over and over again — it’s home for me.

The Runcast USA has teamed up with the Red Rock Relay to save you some money on registration for the Zion and Park City relays. If you use code RUNCAST20 at checkout you’ll save 20% off registration. For the Zion relay that’s basically $200 off! That’s huge savings!

So if you are looking for some fun fall races that include 12 (or six) of your closest friends — sign up for one (or both) of the Red Rock Relays! Register soon and get your party started!



There was a little confusion with my time. The clock said one thing, the timer said another and the Garmin said something else. But, going with the official time I finalized in 2:32:15. I am disappointed I didn’t get my sub-2:30, but I gave it everything. Everything. I ran through a nasty blister, dead legs and a nagging conscience. But, I seriously couldn’t have gotten this far without Brook & Sheri pushing and motivating me. The last half mile was hell. I had no spring left in the legs. It was all guts at that point. Having Sheri push me and then Brook coming back to run me through was a great moment for me. I’m getting my speed back and I have no doubt I’ll get where I’m going — especially when I push myself and surround myself with others who help push me along! #desnewshalf #race127 #running @deseretnews @joshruns180 @fight4phat

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Stairs are my mortal enemy today. #quadshateme #runningfool

A photo posted by Josher (@josherwalla) on


I am two weeks into my third round of Whole30 — and things are still going. I don’t feel any different than the previous rounds. The one thing though I did notice was my hunger levels after Monday’s race were rather high. I tried to quench that with water and lots and lots of fruit. But, I won’t lie — I just wanted to eat bread.

But, don’t worry — I didn’t.

Though I fantasized about Olive Garden breadsticks pretty much all day.

I am working on a revised version of the Whole30 that I’ll start after this round. It’s going to basically be the same with some variance. I am going to add my Isagenix shakes into the mix. Mainly eat those for breakfast. I am also going to add in a free meal every week. Basically doing an 80/20 version of a paleo diet.

I am going to steer clear of added sugar outside of those free meals and gluten. Well, I will keep my free meals gluten free. The biggest impact on my thyroid the past two and a half months has been the elimination of gluten. I want to keep that going.

I am not too worried about dairy, because I don’t eat it anyways — I may or may not have frozen yogurt for my free meal? Might. Oh, yeah, then there’s the whole cheese thing. Cheese will be a free meal only food.

I’ll blog more about all of that the closer I get to it. But, in the meantime the focus is losing that 13lbs. before my birthday. I’ll be happy with anything more than 8lbs. to be honest with you. I just want to lose at least 2lbs. a week. I know this round will be the toughest because I am getting closer to my goal.

Anyways — I’m focused and working hard to get there. It’s just a matter of time. Step by step, bit by bit — right?

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