Tag: 13.1 miles

My Improvised Liberty Park Run

My Grandma had a saying whenever she had to do something she didn’t really want to do. She’d exasperate, “you gotta do what’cha gotta do, when gotta do it!” And, she’d usually follow that up with, “well Josher, you can’t win them all!”

You could pretty much sum up my Saturday long run with those words.

This weekend has been on my calendar for a loooooong run. Initially, I wanted to do a self-supported ultra run — 50 miles to be exact. I wanted to run from the State Capital in Salt Lake City to the Provo Towne Center. It’s a run that’s on my Honey Bucket List — and I WILL do it one day.

But, I decided against for a number of reasons — the main reason being my back, but also I liked the idea of doing it on a looped course, like my last ultra, so that I could have an aid station every 2-3 miles or so. I decided to do 50 miles at Liberty Park where I could have an aid station and/or 7 Eleven every mile and a half or so.

After that decision the plan went from 50 miles to 50K to 20 miles before deciding that a canyon run sound better, so I organized a group run down Emigration Canyon to Liberty Park. That run is about 13 miles from the Little Mountain summit and one I used to do quite a bit a few years ago. And, even though I am running the Emigration Canyon Half Marathon next week — I love the canyon enough that I knew I wouldn’t get sick of it come next week.

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I had a good 8-9 people committed to the run, but come Friday night that number started dwindling. Part of that reason was the forecast, but others opted to stay home or get a bit more sleep — which I don’t fault or am upset about it. I get it — I’ve done it too.

So, come Saturday morning, when my friend Laura and I were the only ones to show — I knew I wasn’t going to be running down Emigration Canyon. Which I was fine with, so I just decided to just run Liberty Park. Laura had done 16 miles the previous day so she decided to just go home.

After talking for a while with Laura, I decided to get going on my run. And, I won’t lie — I really wasn’t feeling it. Especially with having planned to run 13-16 miles for the day. But, as much as I don’t mind running Liberty Park, I had my mind set on doing at least 13 of those miles down a canyon.

So, I tried to talk myself into my run. At first, I tried to justify just doing 8 miles, but after a couple of strong laps, I knew I had a bit more than that in me — so I fixed my mind on 10 miles. And, for most of my run I just planned on 10 miles — which is about 6-7 laps around the park.

And, for as much as I wasn’t feeling my run, I did feel rather strong. I alternated my laps with a running lap and a fartleked lap (walk, run, walk, run about every third or fourth of a mile … ish) and just got into a good groove. I just focused on losing myself into my music and thought.

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Well, I guess I got lost pretty good because I lost track of my laps and ended up doing an extra one. I ran to my car THINKING I just finished running 10 miles, but when I looked at my watch I noticed it said 11.5 miles. I laughed at this realization and then just thought to myself — I got one more lap in me.

So, I beasted out one more lap.

At this point it was raining pretty strong. But, I was already wet, so it wasn’t going to matter anyways — so I just cranked up my music (R. Kelly’s “I Believe I Can Fly” which had been on repeat for about 3-4 miles) and went for an even 13 miles. But, of course I ended up doing laps around the parking lot to get 13.1 miles.

I did briefly entertain the thought of doing another lap, but I knew if I did that, then I’d have to do another to even it to 16 miles — and I was actually getting a little tired. But, mostly hungry — and no thanks to me craving burritos for most of my run. So, I just decided to stop.

After sitting in the car to warm up a bit my hunger grew strong — especially for tacos or a burrito. So, I decided to trek over to the Sears Burrito for lunch. It’s been a looooong time since I’ve eaten at the Tacos Don Rafas stand and I just wanted/needed it in my life at that moment.

I was wavering between getting corn tortilla tacos or a burrito, because of the gluten in the flour tortilla. But, I made the decision for the heftier burrito justifying that I SHOULD be okay this once — especially if I didn’t get sour cream or cheese on it.

Anyways, long story short — I was wrong. But, at least it didn’t stop me from enjoying it in the moment. But, I paid for the flour tortilla later. Not fun — and a lesson learned.

But, all in all — I feel good about the run. It was tough to mentally get into it, but I eventually got into it. I didn’t let the rain mentally destroy me and I forged through it for a rewarding 13 miles.

A good way to go into my race next weekend. I’m looking forward to a solid week of running and workouts now that I have my back in a place where I want/need it. And, I feel confident breaking through with a solid sub-three during the race.

And, at least I know I’ll be running Emigration Canyon next week. No plan B — and no burrito.

Weekly Review

It was another tough week for me. I got in some miles during the week, but I wouldn’t call them good or what I planned on — but I still got about 17 miles in and I am good with that right now. My SI joint flared up again and made walking just painful for a few days. I’ve been doing a lot of stretching to avoid the flare ups, but when it happens — it happens.

I really should get into a chiropractor, but I won’t lie — I’m a bit too cheap for that. It’s usually my last resort. So, I did the next best thing and found some tutorials on YouTube on how to align your SI joint by yourself. And, you know what — it works! I haven’t had any stiffness the past couple of days. Truly magical.

Anyways — I want to go into next week’s race feeling prepared with a few strong runs in me next week. I feel that’s possible and I am ready for them. I want to gain some speed back. I just need to be a patient young grasshopper.

Weekly Miles

Running Miles — 17.6 miles
Race Miles — 0.0 miles
Walking Miles — 22.34 miles
TOTAL MILES — 39.94 miles
Race(s) this week — None.

March 2017 Miles

Running Miles — 38.1 miles
Race Miles — 26.2 miles
Walking Miles — 89.05 miles
TOTAL MILES — 153.35 miles
Races in March — March Madness Half and Lucky 13 Half Marathon.

2017 Miles

Running Miles — 174.75 miles
Race Miles — 96.12 miles
Walking Miles — 303.99 miles
TOTAL MILES — 574.86 miles
Races done in 2017 — New Year’s Half Marathon, Sweethearts 5K, Jackpot Running Festival, SL Tri Club Indoor Half, March Madness Half and Lucky 13 Half Marathon.

Obligatory singing and lighting of the cake (with a side of 'keep Thalia from touching the flame'). #thaliaturns1

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Pinterest has got nothing on me! #thaliaturns1 #pinterestfail

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Made a new friend today. His name is Cosmo, but I changed it to Humpy. #emsizzlesinto30 #realcamelsdontsmoke

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Running 13 miles in the rain earns you a burrito from Tacos Don Rafa. It's like a rule or something … #irun4burritos

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This kid melts my heart! I can't help it that he picked me as his favorite uncle. #chubbingtatum #prouduncle

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So, putting socks on my nephew's hands isn't a good idea. Kinda like taping a cat's paws. #nobueno #chubbingtatum

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Brace yourself, the poop trees are back. 💩🌳🤢 #gagme

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On Friday night my friend Emily celebrated her 30th birthday with (what will hopefully become a tradition) riding camels! Here is a little video she made of the adventure. I won’t lie … I want a camel now. Anyone want to buy one for me?

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InstaReplay: Run Elevated Half Marathon

I won’t go into a full recap of my race considering I am working on a recap for tomorrow. But, I am happy with this race. Extremely happy. I was a minute off of my goal, but considering I was battling a cold the previous two weeks with minimal running — I feel confident that I am going in the right direction.

This is one of my favorite races, mainly because this is one of my favorite canyons. I know I say that a lot. But, when you live near so many beautiful canyons here in northern Utah — it’s hard to pick just one. Especially when each offers a beautiful scenery unique to itself. Utah — northern and southern — is full of beautiful canyons, period. One should feel lucky to be called a Utah runner.

Anyways — my race was one part of my 20 miles. Originally, I wanted to run my last 7 miles near the race in Sandy, but I had to scamper home. This worked out fine, because the whole point of breaking up the 20 miles with my race was because I wanted simulate fatigue. And, what better way to do that then to run 7 miles a few hours after a killer half marathon?

My legs hated me. But, that was the point.

I feel great about my race, I feel good about the 20 miles put in for the day and I feeling a lot stronger with this cold passing. Make sure to come back tomorrow for my race recap. There’s a lot more to my race. See you tomorrow …

I just want someone that looks at me, the way I look at Slurpees. #thatsalliask

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RACE #126: Bountiful Handcart Days Half Marathon

BOUNTIFUL — The first of two races this holiday weekend are complete. On Saturday I ran the Handcart Days Half Marathon here in my hometown. I am then running the Deseret News Half Marathon on Monday — er — tomorrow morning. Am I crazy doing this? Sure. Is it unprecedented for me? No.

Like I tell everyone who asks how I am able to race so much, the simple answer is — I don’t know how to say no to a race. It’s especially harder to say no when I have my credit card on autofill. All I have to do is show up at a race website and I’m pretty much registered for that race the next 2-3 years.

All kidding aside, I’ve done a number of back-to-back half marathons — usually consisting of a night race on Friday followed by a Saturday morning race. Those are usually all-nighters. I have also done a couple of double race days as well. Last year and in 2014 I ran two half marathons the same day — a morning and night race. Lots of fun, lots of running.

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So a Saturday and Monday race isn’t that hard for me to mentally and physically prepare for. Basically, my Sunday usually consists of a lot of napping while wearing compression socks all day. Oh, and drinking a lot of water. After races I don’t like to drink a lot the next couple of following days — so I have to force it a bit to make sure I am not dehydrated for my upcoming race.

Anyways — it’s still not “easy” to do. But, it’s fun. It’s always fun giving your body a challenge whether it’s small, moderate or huge. It’s what makes running fun for me. That’s kind of why I got into running in the first place. It’s especially the reason why I ran my first half marathon. I wanted to prove it to myself I could do hard things.

And, coincidentally, I was celebrating that first half marathon five years to the day at the same race on Saturday. It’s hard to believe that I’ve been a “runner” (I didn’t really consider myself a “real” runner until I did my first half — that’s why runner is in quotation marks) for that long. Time has flown — way too fast to be honest with you. Gosh, I was still 29 back then. Now I am pushing my mid-thirties (okay, I am pretty much already there).

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But, it’s been an adventure. I never thought I would be HERE five years later. No, not the same race. But, HERE meaning what I have done with running the past five years. Where we have gone together, what we have accomplished and who we have met. Five years ago, I just wanted to run a half marathon. I didn’t know how many I wanted to do in my lifetime. I just wanted to do one and that was my focus.

And, after 124 other races — among them 7 marathons, 106 half marathons, five relays, three 25Ks and one beast of a 50K — here I was full circle at the same race on the exact day doing what I love. My heart fills up with memories and emotions trying to gap my experiences between the two races. But, I’ve experienced so much in those five years — it’s nearly impossible to be attentive to everything I’ve learned and done.

I’ve lived so much life in those past five years.

Okay, this is starting to get a little sappy. You’d think I was starting to write the script to the next big movie for the Hallmark Channel. It’s just hard not to get sedimental around Pioneer Day, because I ran my first marathon on Pioneer Day the following year at the Deseret News Marathon. So this time next year I might get emotional once again at my marathon’s five year runniversary date.

I think this also means I probably should sign up for the DesNews Marathon next year too, huh?

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Anyways, to this year’s race … besides being sentimental about the date and race, going into the race — I knew what I was expecting. I ran the same course last year (for my 100th race mind you) and it didn’t change much (if at all) from year to year. So it was going to be a lot of flatness for the first half or so and then rolling hills the second half. Not my favorite course demographics — but — it is what it is.

The goal for me was to just keep going, not push TOO hard and don’t poop my pants (this is always my goal in every race — it’s a legit fear). I wanted to keep my legs fresh for the DesNews Half on Monday, because I knew if I kicked it up TOO hard during this race I would probably trash my legs a bit too much. My secondary goal was to also come in under three hours. A doable goal.

One thing I love about the Handcart Days Half is that they give you an option for an early start. They’ve actually been doing this for a few years and I think it’s brilliant. For slower runners or those who don’t want to be running alooooooong time in the heat the race gives the option to start a half hour early (5:30am).

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The only thing is that you aren’t eligible for awards if you do that. Which I really don’t care, because I’ve never walked away from a race with anything more than my race medal and a free banana. Okay, well, I lied — I usually get lots of free stuff when I sweep races. By the time I cross the finish line the race organizers don’t know what to do with leftover food so most of the time they’ll just give it to me (or whoever is there) to take home. I’ve taken home a box of oranges, bananas and even a HUGE pan of French Toast.

Anyways — that was kind of a tangent, huh? But, I’m sure you’d love some french toast. Me on the other hand — a banana. So, I decided to do the early start. It wouldn’t hurt, I’d get done earlier and I’d avoid the sun trying to kill me midway through. Besides I would just be hanging out for a half hour if I didn’t — better be doing something productive, right?

The conditions were perfect starting that early. It was light enough to know where I was going, but the sun hadn’t come up over the mountain yet so it was still shadowy cool. Sure it would have been ten times better if it was 20 degrees cooler. But, for a July race — not bad.

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The course wound it’s way from the Rec Center towards the Legacy Parkway Trail where it ran up to the 925 S. bridge, crossed over Legacy Highway and I-15 and onto Main Street back on it’s way to the Rec Center. A fairly simple course. The first seven miles on the trail were flat, but once we crossed the bridge and towards Main Street that’s where it started to get hilly.

In fact right after you crossed the bridge you had to climb a monstrous hill (okay, maybe not very monstrous, but after 7 miles of flat running it was mentally and physically tough) towards Main Street. I went into my hill mode knowing that if I stopped it would probably kill the rest of my race. So, I picked a tree on the side of the road and then as soon as passed that, picked another tree and so on.

And, I conquered it! Thankfully there was an aid station at the top of the hill. I could probably celebrate my feat with a cup of water and a banana! It really was a tough hill, but after conquering it I knew the other hills coming up would be easy. And, for the most part — they were. Especially when I told myself nothing beat the 925 S. hill.

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Anyways — I just kept pushing. I felt great. Around mile 9-10 the sun was coming up above the mountain, but because the course was now beside the mountain I was still running in shade. Hallelujah! The extra half hour was a life changer.

It really wasn’t until the last mile that I started to feel the heat — the Bern, if I may — until about mile 11.5. Though it was kinda miserable I knew I could push through 10-15 minutes of hell to the finish line. And, just for the mere fact that I am writing this review of my race — I survived.

I love making the last turn towards the Rec Center. It’s the same for all of their races — Handcart Days Half, Thanksgiving 5K, Sweethearts 5K, etc. So I’ve ran that same turn a number of times. It reminded me of my first half marathon and last year’s race when my friend Jim orchestrated a 100 banana salute (I think it was 96, because four people ended up eating their’s before I got there) in honor of my 100th race.

Needless to say — a turn of many emotions.

And, again — I’m getting a tad sappy here.

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Anyways — I crossed the finish line in 2:55:56. I hit my goal. I was under three hours, I was alive, I could feel my legs and I hadn’t pooped my pants. Success all over the place for me.

I hung out afterwards for a while cheering on other runners coming in while refueling on bananas and water. It was somewhat torture when Corner Bakery showed up with free pastries. But, I held true to my Whole30 and stuck with the fruit. As tempting at it was — a banana (well, two of them) hit the spot.

Sitting with friends — new and old — at the finish line was the perfect way to celebrate this runniversary. That to me is what this journey has been all about. I will always press forward with new goals and challenges — but, it’s nothing without sharing those experiences with people I care about.

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I am 34 more races to my 180 goal. I’ll reach that goal probably within a couple of years. But, I wonder where I will be in the next five years? Where will running take me at age 40? What role will it play? Who will I meet? Where will it take me? That’s the exciting part — I don’t know?

I just focus on the road ahead of me and move forward step by step.


127 - desnews half.fw

As I have mentioned numerous times — this is a two race weekend for me. Tomorrow I am running the Deseret News Half Marathon. This is one of my favorite races. Not so much the marathon (though it was my first marathon), but the half marathon. It’s a fun course. It’s a fast course. I PR’d on the course back in 2013 (eclipsed two months later).

That’s why I have big goals this year with this course. No, I am not planning on PRing on the course (that’d be nice if I knew I wouldn’t also die in the process and/or have my feet fall off trying), but I am planning on running a sub-2:30 half marathon. Something I haven’t done since — um, probably 2014 … ish? Needless to say — it’s been a while.

My game plan is simple. My friend Brook is pacing the 2:30 group — soooooooo — I am sticking with her. Good game plan, huh? This way I don’t have to worry about following my Garmin, etc. If I lose her, than I’m screwed.

Another reason I am following her is that it should prevent me from going out too fast. That’s my biggest sin as a runner. It’s hard not to, especially during a canyon run. Being a big guy sometimes you just let gravity take control and you just want to flllllllly down the canyon. It’s such a blessing and a curse.

Fortunately, I know the course well. The mile out of the canyon and the last mile will be the toughest. There’s a slight hill that can kill your momentum. Nothing horrible. But, I’m just mentally preparing for those two portions of the race.

I am excited about the race. And, I’ll be lying if I say that I will be disappointed if I miss my goal. This has been a goal I’ve been working on for a while. Losing the weight has helped along with the extra running and workouts.



128-timp half.fw 129 - Run Elevated Half Marathon 130 - Revel Big Cottonwood Marathon

Runcast - Podbash Banner

If you haven’t caught the latest episode of the Runcast — you should. It’s a good one. Jim and I broadcast live from the Utah Midnight Run from last weekend. Jim talks about passing out during church because of dehydration and I share my unfortunate naked homeless guy story.

It’s always fun to hear people’s opinion on the show. It’s also better hearing that people love the shows and that they take us running with them. Whether it’s me, Jorge and Jim or one of the music podcasts — I hope you do get something out of it. Inspiration, motivation or simple entertainment.

Give us a listen and share with your friends too!

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RACE #123: AF Canyon Race Against Cancer

I’m still trying to collect my thoughts on this race. Going into the race — I had some pretty high expectations for myself. I’m not sure if I set those too high or what? I was shooting for a 2:30-2:39:59 finish time — something I felt was doable after Drop13 a couple weeks ago. And, that didn’t happen. I was off about 20 minutes to be exact.

But, this race really was a tale of two races. My first 8-9 miles were much different from my last 3-4 miles. Part of that reason was because I tripped on a stupid bump on one of the paved trails and tweaked my knee a bit (I’m fine now). It just killed my pace and mechanics. But, I have to wonder if that was partly my fault as well trying to push too hard throughout the race?

I don’t know? That’s what kind of confuses me.

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The lead up to the race was nothing unusual — except I was sick the first part of the week. But, come Friday I felt fine and was ready to run. I’ve been looking forward to this race all year. I signed up for it on day one of registration. I love the cause, mission and course. 100% of the registration fees go to local cancer research and aide. So how can you not support that?

Cancer has impacted my life on many fronts. My mother is a breast cancer survivor, my Grandpa passed away about 20 years ago from lung cancer and I have had a number of friends who have fought and succumbed to it as well. Especially of late — my friends Meridith (The Dith) and Amy. Both are battling breast cancer.

This race is one race each year that I love being able to focus on these people. It’s not only a time to recognize the survivors, but to remember those that have passed on. I won’t lie, my Grandpa Hansen was on my mind a lot this weekend. The same with my Aunt Mary and Uncle George — both my Grandma’s siblings who died from cancer 20 years ago as well.

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Cancer sucks. There is nothing beautiful about it. It’s no respecter of men. It’s just ugly, ugly, ugly. And, that’s one of the many reasons why I want to run this race every year. Even more so than the beautiful course and canyon you run.

One of the biggest frustrations the past couple of years has been my lost speed. And, I try not to beat myself up about that — especially when this was a course that I ran in 2:12 just three years ago. I really have to work at not beating myself up about that lost speed, because just being able to run … period … is a blessing in its’ own right. Plus, a lot of that lost speed was something that was out of my hands.

So going into the race with a time goal of 2:30-2:40 is tough, because I know what I was once able to do. But, with the recent success of my Whole30 diet and dropping significant weight for the first time in over a year and a half — I’ve been really optimistic about the direction of my thyroid and health in general.

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The goal was to average around a 12:00 minute mile throughout the race. Knowing the canyon was fairly steep and that I could faster than that pace I came up with a game plan to bank some time in the canyon so I could slow down to about a 13 minute mile for the last 4-5 miles of the race. In my mind this sounded awesome and totally doable.

The problem was — I went out way too fast. I felt great and just let my legs get ahead of me. I ran my first mile in 9:39. A great time — for an average. But, when you’re going for an average about three minutes slower than that — it was kinda dumb.

I slowed myself down for the next couple of miles and averaged 10:45 minute miles. I felt great so I just wanted to bank as much time as I could. After every mile I would just add the time under a 12 minute mile to my bank. Around mile 7-8 when we were approaching the end of the canyon I had about six miles saved up for the latter miles and I felt good about hitting my goal.

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I knew coming out of the canyon and running through the golf course would be tough — it always is. And, instead of slowing down a bit to use that time I decided to just run a little past my comfort level. I didn’t want to give up too much time at this point. And, I didn’t.

But, I knew that I would need to slow down soon to save my legs because they were starting to tell me they didn’t like what I was doing to them at the moment. Once we turned onto the Cedar Hills Trail I slowed down a bit, but about 100-200 yards onto the trail is when I tripped on the stupid bump in the paved trail.

I am glad I didn’t biff it (mainly out of embarrassment), but when I awkwardly tripped on it I kinda hyperextended my knee a bit catching myself. It immediately slowed me down. Wanting to catch up back to my space, I stepped aside from the other runners and tried to stretch it a bit and give it a little love before heading back out.

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But, as I tried running back up, it just wasn’t giving me much. It wanted to spasm down to my foot — which was weird. Now, I’m not a doctor (thank goodness), but I felt like I must of just traumatized it some and it just wanted to lock up because of the unfamiliar movement and strenuous exercise.

I mean, that at least sounds right, right?

Either way, I tried jogging a bit, then some run/walk in between stretching some more. I didn’t want to look at my watch, because I knew I was probably killing my time. Which I was. My mile 9 was a brutal 16 minute mile. Any slower and I would have gotten swept off the course at a Disney race.

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At this moment I was facing a lot of thoughts. There was the logical thought — well, this isn’t your goal race, so why kill yourself over it. Then there was the thought of digressed progress from what I gained at Drop13. And, if that wasn’t bad, there’s the whole FatJosh mentality that makes unwarranted appearances at inopportune times. The voice that basically tries to remind me what I used to be and why I’ll never be a real runner.

I quickly dismissed FatJosh. And, I dwelled on my digressed progress probably too long. But, then I started looking at the positives of the situation. For one, I rocked in the canyon and I had good stamina throughout the canyon and the first couple miles out of the canyon. And, the more I continue to lose while on the Whole30 — the faster I’ll get. Plus, the stamina will be there.

My Grandma had a phrase she always said when things didn’t go the way she or anyone wanted them. It was simply, “well, you can’t win them all!” Those words really resonated with me during the race and gave me the perspective I needed. I knew I wasn’t going to hit my goal, but at this point I also knew I couldn’t go further without one either.

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So, I recalibrated my goal. And, it was simply to come in under three hours. This would give me reason to keep pushing, not at exhaustion, but still a push. And, keep me from just simply wanting to walk the rest of the way.

And, that’s what I did.

I also kept the people who I was running for in my mind. All the ones who fought or are fighting cancer. I knew I couldn’t give up and just walk the rest of the way. Especially during this race. They didn’t have an option to fight or not — and neither should I. It was a pretty emotional last 3-4 miles for me — not so much the pain of the knee, but thinking about those who’ve passed on.

I could almost imagine what my grandparents, many aunts and uncles would think about my running. I know they’d be proud of me. My Grandma and Aunt Diane before they passed away told me that nearly daily, especially after showing them my latest medal. I could almost imagine them sitting on the side of the road sitting in their lawn chairs cheering me on while my Grandpa took countless pictures. I know that sounds WAY cheesy, but it really kept that fire going to get me to the finish line.

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I finally reached the finish line at 2:53:56 — about six minutes from my revised goal. It wasn’t what I wanted when I started the race. But, considering the circumstances I was happy to meet that new goal and to just cross the finish line. It was a rough race.

After the race I wandered around a bit and watered up before finding my friends Robert and Marisa near the food. I just kinda collapsed there, stretched out my legs and just stayed there — for like an hour. I was afraid to get up and cramp half way to my car, especially considering if I had to sit down, because my car was in a dirt parking lot.

But, I was just relieved to be done and after downing a bunch of bananas and enjoying the time with a number of friends I eventually made it to my car — where I sat for about 45 minutes more before eventually leaving. I’m like sloth in that regard. I’m hardly ever in a rush, especially after a race.

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Looking back at the race, I am proud of myself for not giving up and continuing to push myself despite the situation. I think if I didn’t go out too strong I might have been fine — even with tripping. I think part of the reason why I tripped so awkwardly was because my legs were feeling heavy from fatigue?

If I hadn’t pushed myself too much I am sure I would have been fine or had a quicker recovery on the course. I really let the excitement of the canyon get to me. I should have ran smarter and more within my abilities. Not saying I shouldn’t have pushed myself, but I really should have had some restraint.

And, I think that’s where knowing where you’ve been to now gets me. Because I know I can run faster. And, you can’t run faster without running faster, right? I need to work on pacing myself not just during a race, but from race goal to race goal. That’s why I am not going to push myself too hard next week or during the Midnight Run in a couple weeks. But, I’m circling the DesNews Half for my next goal race to make a push towards my time goal of 2:20 in September.

A photo posted by @fight4phat on

Anyways, a lot of lessons learned from this race. But, more so a lot of emotions remembering loved ones who’ve been affected by cancer, especially the ones that passed on. And, the survivors in my life — my Mom, Dith, Amy and the countless others.

Cancer Sucks. Running is Awesome. That’s all you need to know!


124 - 13 miles of freedom.fw
It might be the Fourth of July weekend coming up — but, I’m still finding some time to run! Normally aren’t many races over the holiday weekend — well, I should say anything longer than a 5K or 10K. But, Extra Mile Racing puts on a half marathon down in South Jordan called the 13 Miles of Freedom.

It was cancelled last year — so this year is technically its’ inaugural run. I wanted to run this last year and I am glad I’ll be able to run it this year. I have no doubt it will be a fun race.

I don’t really have a goal time for this race. I’m just planning on running it for the miles. I may hangout in the back or just leisurely run it. So, since I am doing that I am planning on a couple good strong runs during the week of between 3-5 miles. Do a little speed work since I am in marathon/ultra training now.

But, my next goal race is DesNews — that I want to do well at and have my sights on for a new year best time. Hopefully even sub-2:30. But, I won’t go into that much more, we’ve got about a month until the race and I am sure I’ll blog about that much, much more as we get closer to it.


125 - utah midnight run.fw 126 - bountiful handcart days.fw 127 - desnews half.fw


If you haven’t caught the new AIIA episode yet — it’s a must! A great, great episode with Coach Blu and Athlete Jeff Smith. I’ve really been impressed with the AIIA episodes, the stories and narratives being shared are EXTREMELY powerful. Beautifully powerful.

There will be a Runcast episode coming out this Friday. It’s been about a month since our last episode. It’ll be a good one. Also, next Sunday, I’ll be a guest on The Park Hoppers talking about Disneyland and some of my experiences running the Disney races around the park. It’ll be a fun episode I’m sure! I mean — we’re talking about DISNEYLAND!

Anyways, catch the latest AIIA episode here …


There are many reasons why I run — the joy, thrill and personal competition is something I love. I love the friendships I’ve made over the years and the people I’ve met. But, running for someone close to your heart, deepens those reasons. It’s hard to put into words. But, it gives those miles extra purpose and meaning. You’re not just running by yourself, but with them as well. Even if they aren’t physically there. When my mom was diagnosed with cancer in early 2012 — I ran for her. My year of running was focused on her. I wore pink shoes and accessories throughout the year. It was therapeutic for both me and even my mother. She showed me what it meant to be a fighter. Her chemotherapy was in the middle of training for my first marathon. When I wanted quit or stop I simply thought of her and how she couldn’t stop. She couldn’t quit. Well, she could. But, she chose to fight. That example gave me courage to keep going. Tomorrow as I run the AF Canyon Race Against Cancer I’m running for my Mom. But, I’m also running for those who are fighting, have fought and will fight this ugly disease. My grandpa, my Aunt Mary, my Uncle George, my dear friend Dith (who will be RUNNING the race with us!), my other friends Marie, Nathan and Emily. Cancer sucks. But, they’ll always have my heart. Now … GO FIGHT! RUN! #afcanyonhalf #race123 #running @afcanyonrun @joshruns180 @josherwalla

A photo posted by Josher (@josherwalla) on



138.45 miles


121.2 miles


774.3 miles


1033.95 miles


1633.05 miles

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

RACE #117: March Madness Half Marathon


Running is so rewarding — it’s inspiring — it’s motivating — and, yet it’s hard. It’s easy to forget that. But, running in all it’s simpleness — is tough as — you know what.

Sure, it would have helped if I went into the race fully trained. But, that wasn’t the goal. I mainly did it to get my race wiggles out and to use it to gauge where I’m at with my training. There was no goal time or certain pace I wanted to attain — I just wanted to give my best effort and see what happened.

And, I feel like I attained that.

It was a humbling experience too. It’s been my longest run since the Revolution Run in January. I had lost a lot of speed and stamina in the later part of last year, just from complications to my thyroid/testosterone issues. So I wanted to use the first few months of the year to build up towards a half marathon.

As evidenced today — I can still run … or complete, a half marathon. It hurt. It was painful. But, I did it. But, I don’t want to simply finish a half marathon, I want to run a half marathon like I know am capable of running it.

Obviously, easier said than done.

So the goal has been to lead up my training to the Provo City Half Marathon on May 7th — so far, so good. Well, despite a couple weeks of non-running because of illness. But, I’m still on track to be trained by race day.

But, I needed this challenge — I needed this race. I needed a physical and mental challenge for me and this just seemed perfect. It was a small race — relatively cheap — and between my last race and Provo City. So I signed up — of course with no expectations.

From all indications this was a first time race — I didn’t see it on the race docket last year — so I am assuming it’s new. And, so going into the race, I was expecting a small runners field — which was the case.

So I expected to be the last runner going into the race. Especially since it was a flat course along the Legacy Parkway Trail. But, I actually wasn’t … I was third to last. Which makes me bummed that only the first three finishers get medals — I think us in the back deserve them too!

There were a few familiar faces along the course — which is always a treat. And, from miles 3-8 I was able to run with my friend JoAnna and Michael. That was much needed. It helped me stay on pace longer than I think I mentally could.

Around mile eight is when my body started to tank some — which I kinda expected. Even at mile eight. Usually I hit that wall around mile 10-11, but since my longest training so far has been five miles — I was expecting it.

So, after sending JoAnna and Mike ahead of me — I just focused on the nitty gritty last five miles. It was tough. It was hard. I might have cried. But, it wasn’t from pain — I had dropped my opened uneaten Gu on the ground.

But, I just focusing on moving forward. I did a run/walk method, but that quickly turned into a shuffle/walk — which than turned into a shuffle three steps/walk method. Needless to say, there was NO juice in my legs. None.

Yet, I was okay with that. I was expecting it. I just put my music on, zoned out and tried to get lost in my thoughts. Which worked for the most part — though I’d get the occasional biker yelling “to your left” — which totally broke my zen moments.

Anyways, once I was on the home stretch — I was just happy to be done. I found a huge plate of oranges and just sat there munching them down while drinking down water. It was pretty much the nearest to heaven I’ve been while running. I could have eaten the whole plate.

And, so I survived race #117 in my 180 race journey. It was everything expected — tough, ugly, difficult and nothing to really write home about. BUT … it was very rewarding. It gave me time to get lost in thought, experience and process what my body was telling me and be a part of the running community.

Now, excuse me while I walk around funny — looking like I have been riding horses for two weeks straight.

I may or may not have the saddle burn to prove it as well. But, that’s another story for another day.

Now to focus 100% of my effort on Provo!



As noted above — this is the race I am training for currently. This isn’t my goal race for the year, but obviously want to give it my best effort.

This will be my fifth time running Provo — which sounds SO weird saying. It’s hard to believe that I’ve been running over five years now. It all seems so new to me sometimes — and I guess some of it is, like the ultra marathons and longer distances. But, still. Five years?

I don’t have a goal time for this race … yet. I am thinking about 2:30-2:40 would be ideal, but I’d be happy with anything under 2:45 right. Since it’s mainly a downhill course I feel like that’s doable.

Anyways — PROVO OR BUST! (never thought I’d be typing that)



If you haven’t listened to the latest episode of the Runcast USA — give it a listen. We’re talking about winter running. Sure it’s now March and the weather is decent — but, you never know when a freak spring snowstorm could happen … right?

Anyways — give it a listen and let us know what you think …



36.2 miles


35.5 miles


262.65 miles


334.35 miles



Daily Shorts.fw

#cancersucks #running #run #runner #runningquotes #quotes #life #wellness #fitness #run4dith @my.run @joshruns180

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

Fight4Phat: Marchin’ forth towards June and Drop 13 …



You if you can’t tell I am VERY excited to run tomorrow. As I wrote about the other day, I am running the March Madness Half Marathon here in Davis County. It’s a small little race that runs along the Legacy Parkway Trail — and a good test for me.

I am not going into the race with a time goal — well, I’d like to be under three hours if I could. But, really, the goal is to simply do my best and finish. I know I can finish within the four hour course time limit — easily.

But, I want to just do my best without killing myself.

Sounds like a reasonable goal, eh?

Plus, I have been dying not having a race longer than a 5K the past couple of months. My last looooong race was the Revolution Run on New Year’s Day. And, since I had to drop the Zion Half (happening next week) — I needed something between the Revolution Run and the Provo City Half in May.

That’s just WAY too long to not run a half — well, at least for me.

Plus, I just want to give my body a challenge. It needs a challenge. And, hey, who knows — it could help kick into gear? Maybe, kinda, sorta — probably not — but, I’ll do it anyways. I’ve got to give my body a challenge.

Anyways — if you couldn’t tell … I am excited. Lots to be excited and optimistic about!




This week’s Runcast is me and Tim Gill talking about — winter running. You know, just in time for spring to begin. But, really, being in Utah — you know this is just preparation for running in April.

Anyways — Tim shares a few tips for running outside during the winter months, whether you’re running on snow, roads, trails or — heaven forbid — ice.

Give it a listen —



I mentioned this earlier in the week — and last week. But, I am REALLY excited about this new podcast coming to Pod Bash (the network that hosts the Runcast and AWPY?).

A few weeks ago the Runcast interviewed Blu Robinson and Addict II Athlete (AIIA) team for one of our episodes. Needless to say — it was one of our most popular episodes. Jed — one of the guests — shared his powerful story over addiction and it resonated with many who have struggled with addiction (drug, alcohol, pornography, etc.).

I’ve always believed in the power of narrative and the sharing of people’s stories. You don’t know how that’s going to impact others — it might just be another story for some — or a powerful life changing catalyst. And, everywhere in between.

So the past few weeks I have been helping Blu, and his wife Marissa, launch an AIIA podcast. They’ve done one before so they knew what they wanted — I’ve just been helping them with hardware, software and a few behind the scenes things.

But, needless to say — I am excited about the launch. It will be released next Friday. Don’t worry, I’ll blast it here and everywhere else on social media. I’ve listened to the episode and you’ll love it.

Stay tuned!


Last month my sister gave birth to my second nephew — Tatum Rex Snow Minson. As much as I share online and through my social media accounts, I ALWAYS wait for the mother to first post pictures, etc. on Facebook before I post pictures.

Well, after nearly three weeks of life — my sister finally posted pictures of the “T-Rex” … so I did too.

Needless to say, I am in love. He’s such a chill kid and his big sister Callie is too. Don’t let that one picture fool you. She just doesn’t understand that she can’t be all the pictures with “Baby Tatum.”

So cute, so Callie.

Anyways … behold, Tatum —

Major “FAVORITE UNCLE” points for my choice of wardrobe for the T-Rex! #babytrex #favoriteuncle

A photo posted by Joshua ❆ Hansen (@joshuwalla) on

Might as well learn now kid to just let the ladies do, what the ladies want. #babytrex #babyphotoshoot

A photo posted by Joshua ❆ Hansen (@joshuwalla) on


COMMENTARY: I am trying to stay optimistic about the results against my efforts. The effort was definitely there — workouts, runs and diet. I just hope when I go to my new endocrinologist — I get some answers. This drives me crazy sometimes.

But, I’m not going to do what I can do, because I’m seeing the results. I know it’ll come — I just can’t give up. But, I won’t lie — I’d sure love to see 30-40lbs. off me right now. But, I can’t think that way … I gotta go step by step.

Anyways — at least I lost something and I am going to focus on that … 

WEIGHT: 281.9 LBS.
BODY FAT%: 25.1%
BMI: 33.1
WAIST: 46″
ARMS: 16.25″


BEGINNING (1/8/16)

WEIGHT: 277.6 LBS.
BODY FAT%: 25.2%
BMI: 33.1
WAIST: 46.4″
ARMS: 16.7″

LAST WEEK (2/19/16)

WEIGHT: 282.6 LBS.
BODY FAT%: 25.1%
BMI: 33.1
WAIST: 46.1″
ARMS: 16.3″

THIS WEEK (3/4/16)

WEIGHT: 281.9 LBS.
BODY FAT%: 25.1%
BMI: 33.1
WAIST: 46″
ARMS: 16.25″


BODY FAT%: 0.0%
BMI: 0.0
WAIST: -0.1″
ARMS: -0.25″
THIGHS: 0.0″

Daily Shorts.fw

The Hard Way, An Ultra Runner Pushes 90 from UMontana Journalism on Vimeo.


A photo posted by @my.run on

A photo posted by @my.run on

A photo posted by @my.run on



Starting the New Year off on the right foot … and then left … then right … then left … and then back to the right again …

I don’t know anyone that has ever backed down from a Double Dog Dare?! Jorge thank you for the challenge and the…

Posted by Joshua O. Snow Hansen on Wednesday, December 30, 2015

This past Wednesday my friend Jorge tagged me on a Facebook post challenging me to do a “Running Challenge” for 2016. All I had to do was create a meme committing to running three miles per ‘LIKE’ that I got on the meme. I jumped onto the challenge for a couple reasons — 1, I like a good challenge and, 2, why not?

I set my running goal for 1200-1400 miles. Which is what it usually is every year. And, quite honestly, I didn’t expect to gather that many ‘LIKES’ on my post. I was thinking — 200 to 300 tops. If that?

That would give me 600-900 miles off the social media likes — then my additionally miles for my yearly goal.

But, yeah, that’s not exactly how it played out. I got 300 likes within three hours — and it just kept growing from there. And, by 11:59pm last night — it reach 889 likes.

Which would give me 2,667 miles for 2016.

Basically that’s —

7.29 miles a day.
51 miles a week.
204 miles a month.

That’s a lot of running.

Realistically, I know that my body can’t do that much running. But, at the same time — I want to be a man of my word. So what do I do?

After talking to a few of my friends and counseling with the big man upstairs I decided that I am going to count not just my running miles towards this goal, but I am going to also count my walking miles — and if for any chance I get on a bike this year — those miles too.

Basically, I am going to go off of my FitBit miles instead.

Fair enough, right?

Plus, I really think it could be a good challenge. Not only would that keep me running, but I’ll also have to be actively moving throughout the year to reach the goal. I really love the challenge.

So 2,667 miles in 2016 — and I won’t lie, I anxiously feel like I should be writing this while running.

Maybe I should invest in a desk treadmill for work?

New Year’s Revolution Run

I ran the New Year’s Revolution Run — again — today. This was the fifth time I’ve ran this race. The most of any race during my six years of running. I’ll provide a full race report on Monday, but in the meantime here are a few ‘grams from the run.

The Selfie Journal

So one of the “goals” I made for 2016 is that of keeping a “selfie journal” — the basic premise is take one selfie a day for the whole year. Not just of me laying on a bed looking up at my phone while taking a picture — but, each picture would tell a story.

Hopefully each picture would tell a story — of my day, my mood and/or happenings.

If you want to follow my selfie journal, you can do so on Instagram @selfiejournal

Daily Shorts.fw