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

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

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

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

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

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

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

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

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

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


124 - 13 miles of freedom.fw

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

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

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


Runcast - Podbash Banner

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

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

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

Give the new episode a listen …



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

A photo posted by Josher (@josherwalla) on

O Canada, Happy Birthday you sexy beast! πŸ‡¨πŸ‡¦πŸ‡¨πŸ‡¦πŸ‡¨πŸ‡¦ #canadaday

A photo posted by Josher (@josherwalla) on


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

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

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

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

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

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

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

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

Just a thought.

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