Tag: on hill events

A change of plans …

As I have said many, many, many times — my race schedule is ALWAYS subject to change. And, this week’s race plan wasn’t immune to a change in plans. I’m more bummed about the reasons why I had to make the change than the actual change.

The original plan was to run the Antelope Island Buffalo Run 25K. I love running the island, especially the races that Jim Skaggs puts on. I ran the 25K two years ago with Jill and have done his 50K the past couple of years as well. So I was looking forward to the adventure this weekend.

Due to some unforeseen family obligations I had to back out of the race, pretty much last minute (read: this morning). Part of the reason is that with the race starting at 9am, it would take me a good 4-5 hours or so to do the 25K — and with the obligations I couldn’t be gone pretty much all day.

But, I also didn’t want to give up a race weekend either. I’d have to rework my race schedule AGAIN — and I didn’t want that. So, I signed up for On Hill Events’ Lucky 13 Half Marathon at Gardner Village in West Jordan. Not only is it closer to home, but I’ll be done much sooner than the 25K so I can attended to my obligations.

Sure, I am sad giving up a trail race, but I’ve always prioritized family before running. And, being able to still race and attend to family is a win-win in my book. As much as I am going to miss the Buffalo Stew on Antelope Island, Joe Coles and On Hill Events do a really good job with their races and I am excited to run the course. This is a race I haven’t done yet.

All win-wins!

This is one thing that I really, really love about Utah. We have so many quality race companies, canyons, trails and races. Our calendars are chalk full of them. And, to be able to pull audible like this on such short notice is nice.

I guess you could say we should feel lucky.

Because we are.

And, that was a terrible pun. Please accept my apologies. Seriously. I disappoint myself.

Happy Running! Wherever you are running this weekend — Antelope Island, Jordan Parkway Trail, one of the several local canyons or your neighborhood — enjoy it! Spring is here!

Changes once again to my 2017 race schedule …

I think it’s becoming a near reoccurring theme that my 2017 race schedule keeps changing. And, well, it is. Because, that’s what it’s been like for me the past couple of years. But, it’s really shaping up to where I want/like it. I want to train hard during the winter months and then lightening out with half marathons come June/July-ish.

Plus, I want to maintain my ultra training as much as I can. And, to help with that I have signed up for a couple of trail races and ultras. I have two marathons planned for next year, but I am debating on the DesNews Marathon or Half Marathon in July still. It was my first marathon and that was five years ago. I kinda feel the desire to run it. But, I’m really leaning towards no — July marathons suck. Too hot.

But, I feel good about my race schedule from January to June at least.

Anyways — here is what I’ve got right now …

139. St. George Half Marathon; January 14, 2017
140. Salt Lake Tri Club Indoor Half Marathon; February 25, 2017
141. March Madness Half Marathon; March 4, 2017
142. Antelope Island Buffalo Run 25K; March 18, 2017
143. Emigration Canyon Half Marathon; April 1, 2017
144. Salt Flats 50K; April 28, 2017
145. Tulip Festival Half Marathon; April 29, 2017
146. Vigor Big Cottonwood Half Marathon; May 13, 2017
147. Ogden Marathon; May 20, 2017
148. Ragnar Relay: Wasatch Back; June 2-3, 2017
149. Utah Valley Marathon; June 10, 2017
150. AF Canyon Race Against Cancer; June 24, 2017
151. Canyon to Canyon Half Marathon; July 8, 2017
152. Deseret News Half Marathon; July 24, 2017
153. Utah Midnight Run; August 11, 2017
154. Nebo Half; August 26, 2017
155. Revel Big Cottonwood Half Marathon; September 9, 2017
156. Park City Trail Half Marathon; September 16, 2017
157. Haunted Half SLC; October 21, 2017
158. Haunted Half Provo; October 28, 2017
159. Mt. View Trail Half Marathon; November 4, 2017
160. Thankful 13; November 23, 2017

So, yeah, let’s see if that holds.

RACE #125: Utah Midnight Run

I’ve said this a lot the past week — but, I’ll say it again. It’s kinda hard to believe that I’ve ran 125 races in my 180 race goal so far. I’ll be celebrating the fifth anniversary of the beginning of this little journey this weekend when I run the Handcart Days Half. Not only was that my first half marathon, but it was my 100th as well. So, naturally, it has a special place in my heart.

But, really, it’s hard to believe five years has now passed. It’s been quite the journey and one that still has many, many more races left to run. During my race on Friday night I actually looked back at each race — like, each and every race from 1-124. It was kind of fun (and a good way to pass the time in the dark of the night) and a good reminder of the ups and downs I’ve experienced along the way.

I’m just so grateful for the gift that running has been in my life. Whenever I hit milestones — big and small — like race 125 or date of certain races, I would be remiss if I didn’t look back. I’ve been extremely blessed by the people that have come — or ran — into my life. And, it’s those relationships that keep me going.

A photo posted by Josher (@josherwalla) on

But, enough of that — one or two more paragraphs of that and I’d expect us all to start holding hands and singing kumbaya. Let’s get onto the race and my experience this past weekend.

I have ran the Utah Midnight Run five years in a row now. I like this race. It’s a fun race and a different change of pace, mainly because it’s a night race. And, it frees up a rare Saturday morning. Plus, On Hill Events does a good job at it. There are a few other night half marathons around here in Utah, but by far the best are the ones put on by On Hill Events.

Despite running this race often, it’s still a hard race for me to prepare for. Especially fueling up correctly. You’d think I’d have it down to a science by now — but, nope. In the past I’ve tried eating normally, not eating for 6-8 hours before fueling (to simulate sleeping and then eating light before the race) to just eating light throughout the day. I haven’t found anything that works 100% for me, because I either over do it or under do it.

This year was probably somewhere in the middle?

A photo posted by Josher (@josherwalla) on

I wasn’t so worried about my Whole30 diet, but the timing of eating and amount of food I should be eating. So on Friday I ate mainly fruit and veggies throughout the day. I also ate some steak for lunch for some protein. But, nothing heavy or overly complicated. I just tried to make sure to eat every 2-3 hours and focus on eating my fruits and veggies.

And, like I said, it kinda worked. I probably could have eaten more to be honest.

But, going into the race my goal wasn’t a PR or benchmark race. I was using it as a training run — with effort. Which for me meant anywhere between 2:45-3:00 for that distance. But, I wasn’t holding myself to that time goal as a maximum or minimum. I just wanted to be out and run with friends and have fun.

The race is a point-to-point course the packet pickup and finish line are in Farmington and the half marathon runners get bussed to North Salt Lake to start there. So, I went extra early to pick up my bib and to also record an episode of the Runcast USA with Jim who was also volunteering at the race. It was a good episode and of course lots of fun (it will air this upcoming Friday by the way).

A photo posted by Josh Runs 180 (@joshruns180) on

I nearly missed the buses because our episode ran right to the minute the buses were starting to roll out. Luckily, I didn’t miss the bus or race. That would have been a total buzzkill for the night.

The race started at 10pm so we spent about an hour at the starting line. Instead of the usual sunrise like most races, we got treated to a killer sunset. Not only that, but killer mosquitos as well. Thankfully, we were provided with bug spray by the race. Otherwise I’m sure I would have been sucked dry.

When the gun sounded and we set off I started running with my friend Tish. We ran for the first couple of miles together at a pretty good clip. It’s always nice to have someone to run with. It sometimes is the make or break of a run.

About 2-3 miles into the race we came upon my friend Jason who was somewhat hobbling. He was pacing the 2:20 group, but bowed out after his back started spasming. No beuno. He biffed it at a race a few weeks ago because it spasmed so I stayed with him for a couple miles until we could get him to an aid station — and eventually his wife, Tammy, who was volunteering.

A photo posted by Josher (@josherwalla) on

By the time Jason was taken care of — I was pretty much in the back of the pack. Or — the caboose. There was 1-2 other runners behind me, so I kinda became the defacto sweeper. Oddly, there wasn’t a sweeper for the race — a role Tim and I had last year.

I didn’t walk the whole thing — in fact, I got some great stretches of running between runners. It was nice. I’d check up on them and then just run my race. I didn’t care that my time was going to suck. But, it definitely didn’t reflect my effort and performance. The race was more of a fartlek than a run to be honest.

I did start to cramp up a bit around mile 10 — not sure why? I think part of it was fueling. I was drinking water at every aid station, but I definitely should have ran with a banana for the mid-way point. And, I started to get a headache. Not a normal headache, but the ones that eventually turn into a migraine.

No beuno.

A photo posted by Josher (@josherwalla) on

To counter that I just sat at an aid station a bit longer and drank a couple more cups of water. Some Advil would have been nicer, but I wasn’t sure if I was a bit dehydrated or not fueled properly? Probably both? But, my headlamp was also kinda tight so I readjusted that. After that I was fine. So odds are I was just cutting off oxygen to my brain? Wouldn’t be the first time.

It was a few minutes after 1am that I ended up crossing the finish line. After getting my medal I headed right to the water and bananas — naturally. I ate a couple slices of banana, but really couldn’t stomach it at the moment (sad, I know), so I took some with me for the ride home.

My time didn’t record and I didn’t really look at my time, but I think I ran somewhere between 3:10-3:20. Not bad for the stops throughout the race. I got a good workout in and good stretches of running — really the only thing I needed.

But, also, I got some GREAT fatigue training. When I was running with my headache I kept thinking — “okay, just push through this, this probably will be nothing compared to what you’ll encounter at your 50 miler.” I really tried to revel in the moment of misery and discomfort, because I know I’ll encounter that a lot more in the next few months leading up the 50 — in my training runs and marathons.

A photo posted by @fight4phat on

Anyways — race 125 is done! I am happy with my experience. It definitely wasn’t what I was expected to experience. But, at the same time — I wasn’t really expecting anything going into it. So, I got what I prepared for, right?

The focus this week is get some good balance of training runs and circuit training. I am planning a good workout focusing on my core tonight. That’s something I KNOW I need to do better at. Plus, I’m prepping for my double race weekend — Handcart Days Half (Saturday) and DesNews Half (Monday).



126 - bountiful handcart days.fw127 - desnews half.fw

I’ve got a double race holiday weekend coming up this weekend. Not to be confused with a back-to-back race. I am basically running a half marathon on Saturday and Monday. I am running the Handcart Days Half Marathon (Bountiful) on Saturday morning and then the Deseret News Half Marathon (Salt Lake City) on Monday.

Both races hold personal significance to me. The Handcart Days Half was my first and 100th race — and this Saturday actually marks the 5th anniversary of my first half marathon. Kind of a special milestone. And, then the Deseret News Marathon was my first marathon four years ago. Though I am not running the marathon, the race still holds a special place in my heart.

So lots of personal milestones for me this upcoming weekend.

But, I also have to wonder why in the heck I picked July races for my first half marathon and marathon? Seriously. I remember how hot both of them were and how much I wanted to die after them.

Regardless, I am really looking forward to the DesNews Half — this is a fun, fast course. I am not expecting to PR. But, I want to do well. So, I might slow it down a bit at Handcart Days to save some energy for Monday morning’s race. I really kinda, sorta, maybe want to break 2:30. That’s the goal. Just putting it out there.

I know I can do it.

Anyways — that’s the focus this week. But, I’m just excited for a great weekend of holiday running. I love Pioneer Day. And, I love these two races.


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



Okay, we were going to post this last week before the servers over on PodBash crashed thanks to an awesome day of listening (really this is a good problem to have).

This has pushed back the Runcast to July 29th. Why two weeks? Because, “Are We Prepared, Yet?” will be returning next Friday (July 22nd) to the Friday circuit. Schwendy and I recorded this past week — and it’s a good episode. I’m excited to launch it next Friday.

But, give listen to the newest episode of Addict II Athlete. This is a great story. And, please if it strikes a chord with you — share it. You know never know who you are going to inspire to make the change they need to make in their life.


My second round of @whole30 is DONE! This go around I lost 10.8lbs! Not bad. That’s a total of 28.6lbs the past two months that I’ve lost. Or an average of 14.3lbs. per month. That’s good! I won’t lie, I was trying to not let the number on the scale affect my feeling of progress. A part of me REALLY wanted to be out of the 250s. But, it is what it is. This is a result of work and dedication and I’m fine with that. Every loss isn’t going to be a Biggest Loser record. But, 10.8 is really great when on average about 8 is on average (2lbs per week). So I am still above average, which is good! I am going to do one more round of @whole30 that will take me to my birthday on August 15th. I’m going to work hard in the next 30 days, because I’d love to see at least another 10lbs if not more. The goal is 10lbs., but I’m pushing for 12.7lbs so that scale will read at least 239.9 on my birthday. My mileage will be going up the next month in my ultra training and I’ll be adding in some more circuit and strength training. I’m going to give this a go! But, I am happy with these results, maybe not initially but the numbers don’t lie when they show the whole picture. And 28+lbs in two months is HUGE for me. I haven’t had a loss like that in years. That feels good. And, the pictures don’t lie. I’m looking good! #whole30 #round2 #day30 #complete #weighin #scale #weightloss #fitness #health #wellness #progress #weightlossjourney @whole30 @josherwalla @fight4phat

A photo posted by @fight4phat on

My young apprentice. #proudunclejosher #calliekoko

A photo posted by Josher (@josherwalla) on



152.6 miles


150.5 miles


860.7 miles


1163.8 miles


1503.2 miles

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

Reshuffling my 2016 race schedule a tad …


I’ve had to reshuffle a few of my races this year — again. I’m sad and happy about it. I’m sad, because I am going to have to drop the Nebo Half — my favorite race and goal race for the summer. But, I’m happy because I have a good excuse to miss it.

No, I’m not getting married.

But, I’ll be spending time with family in Idaho and Wyoming — specifically the South Fork and Yellowstone areas. I’m going to go get myself a selfie with a bison, rescue a baby bison, walk into some hot springs and get WAY to close to an adult elk! Okay, just kidding, I’m not one of those kind of Yellowstone tourists — I’m scared of wildlife so I basically stay in my car. Especially after reading this book.

Anyways, I digress.

Ever since I’ve started running I’ve always told myself that the priority is God, Family and Running. And, that pretty much falls in line with my priorities. Friends are on that list I guess too? But, that’d be included in the running aspect of my priorities. So, that basically means if you don’t run and you claim you’re my friend — you’re not a priority in my life.


You’re on that list. Let’s just say you’re fourth on the list — or fifth after nachos. Again, I am kidding. I think?

So, to the changes. Not only am I dropping the Nebo Half, but the Goldilocks Half that I was going to pace was cancelled. It’s just now a biking event, no race. Kind of a bummer.

I also decided to not run Cory Reese’s Bakers Dozen Half this year — it should be taking place around December 10th (not announced yet). I want to race it, but I’ve taken a lot of time off this year so far and will have traveled a lot (twice to St. George for the St. George Marathon and Snow Canyon Half) — that I decided to stick close to home.

Now to offset the dropped races I decided to pick up the Red Rock Relay in Park City (October 8th). It’s a mini relay (six member team), but one of the legs totals over 13.1 miles — which I’ll sign up for. I am excited for this relay because I am running the AIIA team and it should be a lot of fun. I’ll blog more about this later (I also have a cool giveaway to announce next week).

I have also been deciding on whether or not I want to run the Snow Canyon Half or Antelope Island 50K — which are both on the same day (November 5th). I guess I should trow the Mountain View Half Marathon on there too because it’s on Antelope Island as well. But, I decided today that I really, really, really want to do Snow Canyon. I love the course and two weeks after my 50 it seems like a better decision over a 50K.

I am sure I could do it, but I just don’t want to (how’s that for a reason?)

Anyways, here is what the rest of my race calendar looks like from here on out …

125 - utah midnight run.fw 126 - bountiful handcart days.fw 127 - desnews half.fw 128-timp half.fw 129 - Run Elevated Half Marathon 130 - Revel Big Cottonwood Marathon 131 - huntsville marathon 132 - st george marathon 133 - park city red rock relay 134 - pony express trail 50 135 - haunted half provo136- snow canyon half marathon137 - thankful 13138 - resolution run

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

InstaReplay: Drop 13 Half Marathon

I don’t run with a watch — well, I have one — but, I choose not to run with it. I have a Garmin that I bought about three years ago — it works fine, does its’ job and all that jazz. But, about a year or so ago I stopped running with it mainly because I felt like a slave to it. I hinged my happiness on what I did or did not run and mentally I had to take a break and focus on the WHYS of running.

I just haven’t bothered strapping it on for races or training runs.

So, after my run this morning — it’s KILLING ME that I didn’t wear it, because I want to know what my time was. It was one of my best races — if not best races — in two years. After a myriad of thyroid, testosterone and other health issues my time took a backseat to just finishing and enjoying the race at hand.

But, today changed that and gave me some hope that the tide is turning. My meds are balanced or feel like they are — and now that I am about Day #24 into my Whole 30 program that is helping even more. The boosted energy and dropped weight for the past three weeks is making a difference.

Anyways — I am not going to give you my whole race recap — that’s for Monday. But, I’m anxiously waiting for On Hill Events to post the race times, because I really, really want to know where I finished. I know it was somewhere around my goal range of 2:35-2:45 well below a sub-2:40 — and possibly even sub-2:35?

I just want to know!

Anyways here are some of my pictures from the race this morning while I wait with baited breath!

Me and Boojah. I look up to her. #drop13half #race121 #running @onhillevents @joshruns180 @fight4phat

A photo posted by Josher (@josherwalla) on

I needed this race today. It wasn't a PR, but that doesn't matter. It was still my best time in nearly two years. I'm waiting on official results, but it's somewhere around 2:35ish. It was a physical, mental, spiritual and emotional effort … but, I gave it my all! I credit a lot of my success on my preparation, streaking and Whole30 diet. My energy and stamina are increasing and my thyroid seems to working on all cylinders. I couldn't be happier. Like I said, I needed today. My sore quads, calves and butt muscles are a sweet painful reminder (for probably the next week) that I gave it my all today. Now to continue to build upon this and shoot for the moon! #drop13half #race121 #running @onhillevents @joshruns180 @fight4phat

A photo posted by Josher (@josherwalla) on

YES!!! I needed this victory today. A physical, mental, emotional and spiritual victory. I attribute today’s successful race on many factors — attitude, adequate prep, but more then that — my @whole30 diet. Seriously. If it wasn’t for the increased energy and dropped weight I’ve experienced in the past three weeks — the outcome would have been much slooooower. I’m waiting for my official time, but I feel like it’s easily my best time in the past two years. Somewhere around 2:35 … ish. I feel and see the difference, which excites and encourages me to keep going well beyond my 30 days. But, one step at a time. #day24 #whole30 #running #workout #fitness #halfmarathon #goals #weightloss #drop13half #race121 @onhillevents @whole30 @fight4phat @joshruns180 @josherwalla

A photo posted by Fight4Phat® (@fight4phat) on

#FitnessFriday: Losing weight, feeling great & in a good place … PLUS … Bart Yasso, Big Cottonwood and WEDDINGS (but, not my own)

Excuse the long title — but, sometimes, I can’t help myself. So much to cram into one title — you know? I still haven’t stepped on a scale (next week after my 30 days is up I can), but I know I am losing weight. Mainly because of how I feel and look. I’ve gotten a few comments from people asking if I am losing weight. So that’s a good sign.

Plus, June is in full swing and tomorrow I am running one of my favorite races in Drop 13 down Big Cottonwood. I’ve probably talked about the race to exhaustion. But, that’s okay — I love it — a lot. Then next Friday and Thursday is Ragnar — another favorite.

But, between all of that my little brother is getting married next Thursday — so lots and lots going on in the next couple of weeks. I am also his best man — so I’ve got his Bachelor Party tomorrow night as well. It’s going to be a busy day with races and parties.

Anyways — lots of fun stuff going on. Plus, I’m in my last week of Whole30 — I’m eager to step on that scale and see what kind of progress I’ve made. And, not to mention the episode of Addict II Athlete (AIIA) featuring Bart Yasso is out today. But, I’ll cover all of that below.

I hope you have an awesome Friday and even better weekend of running. Whether you’re running Drop 13, Utah Valley or around your neighborhood — HAPPY RUNNING!


This is a treat. This past weekend Coach Blu and I had the opportunity to interview the Mayor Running — himself — the legendary Bart Yasso. Well, okay, I didn’t really interview Bart, it was all Coach. But, I did get to share a little bit about my own journey — which was pretty cool.

It’s not every day you get the opportunity to have Bart Yasso in town or on your podcast and I am glad that AIIA was able to get him on their show, because his journey is very much the same journey as many of the athletes in the program.

I am not going to give the story away — because I want you to listen to the episode. And, even if you have heard his story or read his book before, it’s still a great episode. One of the best AIIA episodes to date.

Give it a listen …

121 - drop 13.fw

I have probably talked up Drop 13 to death by now — and that’s okay — this is my blog. And, if you’re reading this you’re obviously still reading along — so I haven’t completely lost you.

But, I am really, really, really, really excited to be running down Big Cottonwood Canyon tomorrow. I ran 10.1 miles down the canyon last week — partly in preparation for this week — but also because I really, really, really love the canyon.

I have prioritized my goals for tomorrow — and they’re fairly simple. They are —

  1. Give my full effort.
  2. Finish between 2:35-2:45.
  3. Have fun.

My third goal sounds kinda phony — but, if I am not having fun running or chasing my goal then what’s the point of running? Seriously? I run because I love it and it’s fun for me.

But, with the way I have been feeling the past couple of weeks while on Whole30 along with my training, I feel good about flying down the canyon, especially in that 10 minute range. I don’t feel like it’s a stretch, but it will take some effort.

Eventually, I’d like to run a couple sub-2:30 half marathons before going for a sub-2:20 at Nebo. I feel confident about that especially as I continue improving my health and fitness. Odds are I am going to go beyond the 30 days of my Whole30. It’s not that hard — and I love munching on fruits and veggies anyways.

Anyways — while I am looking forward I am focusing on the task at hand, I want to do well while continuing to build my stamina while getting leaner.

But — really — it’s all about BIG COTTONWOOD OR BUST, BABY!


This is my second time running the Drop 13 Half Marathon. Last year I made it a priority to run it because I love the course and canyon (I think I’ve explained that to exhaustion). But, since it’s the same day as the Utah Valley Marathon it’s been hard to choose between the two the years before.

But, last year the course held my year’s best time of 2:37:11 as evidence in my Instagram post from @joshruns180.


It kills me not knowing exactly what my progress is with Whole30. KILLS. ME. All I know is how I feel and look has changed — for the better. I have more energy, less sugar cravings (almost none) and I feel lighter.

Not only that, but I’ve gotten a few comments from family members and co-workers about my weight-loss. That’s a good indication that there’s actual progress being made.

I hate guessing how much I’ve probably lost — because I don’t want to set myself up for disappointment when I hop on the scale. But, I’d probably put it somewhere between 15-20 pounds? So, calculations should put me probably somewhere around 263-258lbs–ish?

Again, I hate putting a number to it.

But, as I have mentioned before I am planning on doing another round after I finish my first 30 days next Thursday. I am going to fuel and eat as clean as I can during Ragnar, but I am not going to worry too much about it since I’ll be starting it with my sister the following Monday.

I just need to exhibit enough willpower to not just splurge. So, I’ll be packing plenty of bananas, grapes and apples with me — not to mention almonds and raisins. But, I am not going to worry too much about places like Subway where I can control my fats and dairy on the sandwich. 

Anyways — I love feeling a difference being made after the past couple of years of yo-yoing with my thyroid. I go in a couple of weeks to get things checked out again. So, I’d love to see what the doctor has to say about what’s going on within my body.


What’s better than one stud muffin? TWO stud muffins! #chubbingtatum #elijees #prouduncle

A photo posted by Joshua Sn❆w Hansen (@josherwalla) on

I think I’m being followed by a Storm Trooper? #starwarsmobile

A photo posted by Joshua Sn❆w Hansen (@josherwalla) on

Can we take a moment and talk about tonight’s sunset? #utahsunset

A photo posted by Joshua Sn❆w Hansen (@josherwalla) on

Full of class even if he misplaced his bifocal and top hat. #chubbingtatum

A photo posted by Josher (@josherwalla) on

Well, I think this turned out great for both of us. #calliekoko #unclejosher

A photo posted by Josher (@josherwalla) on


I made this a couple of years ago — and periodically I rediscover it. It still makes me laugh quite heartedly. Oh for the love of Cookie Butter … give it a watch …

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

Big Cottonwood, Friends & Bart Yasso!

What a fun weekend! It’s finally June and summer has made its’ presence felt. I’m digging the heat. I actually really love dry heat. Well, I should say within reason. It has been 90 degree the past few days — anything hotter is not my favorite and one of the many reasons why I could never live in Vegas or Arizona.

But, we’re getting in the swing of the running season and that excites me more than anything. My ultra/marathon training has begun and the next 3-4 months are focusing on getting ready for them — Big Cottonwood Marathon, Huntsville Marathon, St. George Marathon and the Pony Express 50!

I didn’t have any concrete plans for running this weekend on Friday. It was probably going to be 6-8 miles around my neighborhood. Nothing too fancy — just get my miles in. But, when I got word that a group of friends was running down Big Cottonwood Canyon on Saturday morning I quickly changed those plans. I can’t miss a good Big Cottonwood run. I just can’t. I love that canyon. I live for that canyon.

So on Saturday morning I met up with Meridith, Shelley, Monte, Robert and others at the Park n’ Ride and drove 10 miles up the canyon. I really didn’t need 10 miles. My training only called for about 6-8 (depending on which training plan you’re looking at). But, I knew I could do 10 miles — especially 10 downhill miles. Plus, it’d be a great training run for the Drop13 Half happening this weekend.

As much training as I have done — it’s mainly been on rolling hills or flat surfaces — not downhill. Which is unusual for me because in the past that’s been my default choice. Besides the Ogden and Provo Half Marathons — I just haven’t ran much downhill. So this really was good training for me — I have to train my quads how to prepare properly.

I wasn’t sure exactly where I was pace wise and kinda came prepared to run solo. But, when we started running the gazelles went off blazing and a little group of four emerged — me, Dith, Shelley and Alicia. We ran about the first mile or two together and then the group became a party of two — me and Shelley.

Supporting “The Dith” while getting a little support myself! #run4dith #sportsbro #notclevage #myonlypatchofchesthair

A photo posted by Joshua Sn❆w Hansen (@josherwalla) on

I love running with Shelley. Especially down Big Cottonwood Canyon. We ran the Vigor Big Cottonwood Half together last year — and had a BLAST! Then again — anytime you run with Shelley you have a blast — race or not.

We ran pretty strong and average around a 12 minute mile — some stretches were faster than that, especially around the “S-curve” in the canyon. But, I felt strong and had good energy. Two of my biggest worries about doing Whole30 while running.

I did slow down some around mile 8-10, but I kinda of expected that, because I am trying to transition my running from run/walk method to pacing. So, I resorted to a run/walk method for those miles — while pushing the minutes in between the walking. That transition has been easier than I thought — it’s just building the stamina back to where I need it to be.

So this mishap happened today, but Josh says I get my hard core runner badge now!

A photo posted by Shelley Halverson (@sunriseshelley) on

Anyways — did a total of 10.1 miles in about 2:05-10 hours — not bad. I feel good about that. I wasn’t wearing my Garmin to track it so I don’t know the specific mileage and pace. I haven’t worn my Garmin now for over a year — not sure when I will start doing that again? But, I am starting to feel the tug to do it. Maybe after Ragnar? But, we shall see.

But, I had a blast running the canyon and especially with Shelley. She even biffed it at one point — I am proud of myself for not laughing, because I have a problem with that — but, luckily she was okay. Especially since she did it while walking. She did scrape her knee and pants up. I told her she earned her “badass runner” badge — and a Slurpee.

I don’t know if she got her badge yet, but I know she did get her Slurpee.

It was also a lot of fun running (literally) to a number of runners from Run4Fun and some of my other Facebook running groups. I ran into four runners from the groups down the canyon. It was fun. And, proof that Big Cottonwood is THE PLACE to run for a great training run here in the SLC area.

And, lucky me — I’m going back this weekend!



Had an amazing opportunity yesterday afternoon to join Coach Blu from Addict II Athlete interviewing the Mayor of Running — and Chief Running Officer — Bart Yasso. I got the opportunity a couple weeks ago to join Bart for lunch after the Ogden Marathon which was a really neat experience. But, getting a second chance to meet him and to record a podcast — wow.

My friend Angie Pace text me on Friday morning after I had posted the AIIA episode online and told me that Bart was going to be in town and if we could make it work — we should try to set up an interview, because of Bart’s background and reasons he started running. I won’t tell the whole story here — you’ll have to listen to the podcast yourself. 

But, it’s an amazing story. Amazing. Both Coach Blu and I were in awe of how he rebounded from struggles in his youth to become an elite runner and eventually now — the Mayor of Running.

The episode will go live in a couple of weeks. Make sure to stay tuned in here and on social media for the release date. You really won’t want to miss this episode.

But, a BIG thank you to Bart for spending the time with us yesterday. And, of course Angie for making the connection. I sure love the running community. Everyone has a story and a reason — and we’re all better when we share it with others.


AMAZING! There’s a new podcast from Addict II Athlete out today. The Runcast swapped weeks with AIIA due to some technical difficulties. But, we’ll be back this week with special guest and Pod Bash resident psychiatrist — Dr. Matt!

But, don’t overlook this episode it’s powerful. Coach Blu interviews his brother-in-law and fellow AIIAer, Jarom Thurston. They talk about his involvement with AIIA and the inspiring stories behind the athletes. Great, great episode!

Give it a listen …

121 - drop 13.fw

This week begins a string of consecutive race weekends for me. I’ve got a race every weekend for the next month. And, if you extend that until August — it’s 6 out of the next 7 weekends. The only weekend I am missing is July 9th, because my niece is getting baptized and I want to make sure I am not late for it. So I’m just staying closer to home that weekend.

But, I am excited for Drop13 this Saturday. This is one of my favorite races down one of my favorite canyons. I ran it in 2:37 last year — I am not exactly sure if I’ll match that this year. But, as I am losing weight and running more consistently I know I’ll surpass that at least once or twice this year.

The goal on Saturday is a sub-2:50. I think and feel like I could sneak into the 2:30s, but I need to race smart to ease myself back into there. But, after Saturday’s run down the canyon — I think I could? I don’t know? I just want to run — and do my best.

And, really, that’s all you can expect and be proud of, right?

Either way — I’m excited for Saturday!


As I’ve noted last week I am run streaking this month. So far, so good. I’ve done 16.5 miles since June 1st — and planning for good mileage this week. Especially with my race on Saturday.

One thing I am planning on incorporated this week is at least one or two runs during my lunch hour. I am not sure of the route yet, but I’ve got plenty of places to run on campus — not to mention the avenues around campus. That would be good hill training. I’m hoping to do 2-3 miles during the hour. Luckily, I have access to a shower close to my office.

But, the key this week is consistency and preparation for the Drop13 Half on Saturday. I’m excited for this week — especially with how energetic I’ve been feeling doing Whole30 the past couple of weeks. It’s helped me a lot.




122.55 miles


77.9 miles


684.01 miles


884.46 miles


1782.54 miles

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