Tag: PhatJosh

RACE RECAPS: The Bear Lake Trifecta

I thought about breaking these three races all into separate posts, but that just seemed overkill. So I am merging all three races into one looooooong post. So you’re getting what you get.

When I signed up for the Trifecta back in December I didn’t know what to expect? Well, I knew I could do it. But, this was well before getting injured. But, even with my injury hanging over my head — I still knew leading up to the weekend that I could do it.

What hung over my head was whether or not I should be doing it. That’s 39.3 miles on my ankle and I wasn’t 100% sure how it would hold up? Even with that trepidation, I knew I could do it. I knew if I could do 50 miles in 16 hours or 40 miles in 12 hours … I could do 39.3 miles over three days.

But, then again — should I be doing this?

Well, I did it. I’ll let the suspense of whether or not I did end here. As you’ll see in the three race reports, it wasn’t pretty. But, I did it. And, I had quite a fun time with it all.

So without any further adieu, here are the race reports …

The first of the three races wasn’t far from the cabin that I was staying at — in fact it was probably about less than a mile away in St. Charles. With a 7am gun time and no bus to catch it made for quite a nice morning, something of a rarity for a summer race for me.

I made my way to the start around 6:30am or so just to pick up my bib number and socialize. I was quite surprised to find that most of the runners weren’t local — well — Utah runners. I recognized very few of the runners. Most of the 400 runners were Half Fanatics, Marathon Maniacs and members of the 50 State Running Club who came specifically to either run three different states or run three races in three days.

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

Going into the race I felt “okay”- ish. The ankle felt okay, but I knew once I was out running that would be a different story. Especially since this course was pretty much flat. And, by flat, I mean, very much flat. And, my ankle doesn’t do well running on a flat course.

This was pretty evident once I started running. I was ready to go, but the ankle had other thoughts. So, since I had two other races after this one I decided to start slow — a tactic I usually reserve for my ultras. But, fighting a bummed ankle it seemed like a good decision to avoid further damage.

A couple miles into the race I decided to ease into a nice easy pace. But, I had a hard time finding that right pace, mainly because of the flat course and my need to push off my ankle to get any sort of pace. So, I just ended up walking most of the course.

A post shared by (phat) josh (@fight4phat) on

I won’t lie, if I am not pacing or sweeping a race, I have a hard time to walk non-trail races. But, with the combination of my ankle and three races in three days, I felt like this was very much a trail race. So, I didn’t feel THAT bad walking most of the race. But, it was still very much at the back of my mind.

By mile 10 my ankle was very much hating me. Between my ankle and the heat of the day, I was just dead. But, I worked on staying positive by trying to distract myself with conversation, my music and some podcasts. They helped, but I just wanted to be done.

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

Once I got to the finish line I looked at my watch and noticed I finished in four hours — 4:00:05 to be exact. I was disappointed. But, at the same time I knew I gave what I could. I feared if I pushed myself any faster that I would have injured myself — so — I was fine with the result.

As soon as I finished running my ankle pain pretty much subsided. So, I knew I could run the next day. Plus, it was more rolling hills than this course so I knew I would be faster. I was very much in the mood for some redemption the following day.

With an hour’s drive to Cokeville for the race, the morning came quite early. But, I felt encouraged about the race, because my legs felt fresh and my ankle wasn’t cursing at me. I knew this would be a better race.

Just like the previous day’s race this was an out and back. We started near the Cokeville Town Park and made our way 6.5 miles out in cow country before heading back. I heard many people complain about these hills, but I loved it. I train on hills and prefer them over even pure canyon miles.

I could tell early on in my race that this was a better race. My ankle felt fine. My game plan was pretty simple — my trail rules — fast walk up the hills, run the down hills and run what I felt that I could do. This game plan worked great for me throughout the race. I was digging the rolling hills and I just felt strong.

A post shared by (phat) josh (@fight4phat) on

The complaints were somewhat comical at times, especially when one runner complained about the mountainous course. But, many of these runners — or at least the ones I met — were from the South or otherwise flat areas. Places where hills were anthills.

The overall feeling of this race — and all three for that matter — was lax. Very lax. And, I got that because running three half or full marathons in three consecutive days. But, there were quite a few runners that were drinking out on the course as well — beer, wine and whatnot. Including one lady, I swear I saw all three days with a beer in her hand.

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

This was something I (obviously) haven’t seen at Utah races. But, then again I probably wasn’t looking for it since many of the out of state races I’ve done have been HUGE 20,000+ runners kind of races. But, the alcohol wasn’t as shocking as the smell of weed I smelt around the midway part of this race.

But, I just laughed it off.

Then again that was probably just the secondhand smoke?

Okay, all joking aside, this seemed to be a tougher race on the runners out there — well, except for me. I can’t tell you exactly why, outside of the rolling hills and better terrain. But, I also think I was a bit more loosened up than the previous day and that lent a lot to my performance.

A post shared by (phat) josh (@fight4phat) on

I ended up finishing nearly a half an hour faster than my previous day’s time, which really made me happy. I was trying not to worry about time during these races. But, I felt the need to push myself when I needed that push — and to have my ankle and body respond left me encouraged.

The ankle didn’t give me any problems, some slight discomfort here and there, but nothing like the previous day’s race. This was one reason why I pushed myself a bit more during this race.

Going into my last race I didn’t want to expect, but having such a result made me excited for Saturday’s Utah race.

Waking up on race day, I knew this was going to be a tough day. No my ankle was fine. But, I was just tired. Not just because I was up until after midnight recording a podcast with my friend Andy, but my body was just tired. And, I was feeling the effort I put in from the previous day.

Unlike the previous races, this race was a bussed race. Along with a few of the pacers, I helped get the runners on the busses to the starting line. It wasn’t that difficult, but it felt like herding cats at times. But, after coordinating the rides with the bus drivers and everything I hopped on one of the last buses to get ready for my race.

On the way out to the start, I was just feeling tired. When I heard that there was a change to the course and that there was going to be more trail miles than planned — I just knew it was going to be a long day. This was cemented when I started to run at the sound of the gun and my legs just hurt.

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

Even though I was spent, I decided to give myself a couple miles to warm up. But, that didn’t seem to help much. By the time we got on the dirt trails, I just wasn’t in the right frame of mind. I didn’t want to be running, I was tired and I just wanted to be somewhere else. So, I turned off my music, turned around and just started talking to people.

And, that made the world of difference. I just had to turn around my attitude to salvage my race, and this is the quickest way I found to do that. Just talk..

I met a group of African American ladies ranging from DC to Georgia. Most of them were Half Fanatics and we just chatted about our experiences during the weekend. They all hated the course from Wyoming’s race — which I loved. And, they all were bemoaning the trails. But, at the same time — we all just talked and laughed together.

A post shared by (phat) josh (@fight4phat) on

I stuck with two ladies pretty much from there on out. After about 4-5 miles on the dirt trails we got back to the road before getting onto some paved dirt trails. It was somewhat back and forth during the first 6-8 miles of the race, which I was fine with. I was too busy chatting away with my new friends.

I was sore throughout the race. Luckily, not my ankle — just everything else. I wanted/needed a nap to refresh my body. I was just tired. The weather was pretty much overcast which helped, but the later miles were done in the sun, which made for hot temperatures. I was ready to be done, but any attempt at running was met with reminders from cramping muscles or painful shin splints.

So, I just kept walking and distracting myself with conversation.

Once we got to the finish line, we all hugged and took pictures together — and then i just collapsed with a bottle of water and my two new medals. I knew eventually I’d have to get myself back up and ready to journey home. But, I decided to stay for a bit and cheer on some of the finishers.

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

It wasn’t a pretty race, but I did it. I made some great new friends and I still put on 39.3 miles on my legs. I was spent. I headed back to the cabin, took a shower and put on some fresh clothes before leaving town.

I was done.

It might not have been what I expected back in December, but I was done. And, I was proud of the accomplishment. In fact, I really would like to come back again in 2018 and run with a little redemption in mind. I want to run faster. I want to redeem my slower times and prove that I can do three races in three days much faster.

But, we’ll see later on. Right now I just want my legs and body to recover. I’ve got some long anticipated running to do down American Fork Canyon this weekend.


Weekly Miles

Running Miles — 4.5 miles
Race Miles — 39.3 miles
Walking Miles — 24.23 miles
TOTAL MILES — 68.03 miles
Race(s) this week — Bear Lake Trifecta — Idaho, Wyoming & Utah

June 2017 Miles

Running Miles — 26.2 miles
Race Miles — 52.4 miles
Walking Miles — 57.04 miles
TOTAL MILES — 135.64 miles
Races in May — Drop 13 Half Marathon, Bear Lake Trifecta, Bear Lake Trifecta, Bear Lake Trifecta, AF Canyon Race Against Cancer

2017 Miles

Running Miles — 253.45 miles
Race Miles — 230.02 miles
Walking Miles — 581.49 miles
TOTAL MILES — 1064.96 miles
Races done in 2017 — New Year’s Half Marathon, Sweethearts 5K, Jackpot Running Festival, SL Tri Club Indoor Half, March Madness Half, Lucky 13 Half Marathon, Emigration Canyon Half Marathon, Riverton Half, Saltair Half, Provo City Half Marathon, Jordan River Half Marathon and Drop13 Half Marathon.


MY NEXT FIVE RACES


A post shared by The Runcast (@theruncast) on

The Second Half Outlook for 2017

With the recent changes in my race schedule the past couple of months — DNFs, DNSs and deferrals — I’ve been thinking a lot of the rest of my race schedule in 2017. I’ve still got a lot of running to do. That’s why I’ve been (somewhat) okay with dropping and deferring some races as of late.

But, I’ve got four marathons and 15 half marathons left for the year. That’s 19 races — or 301.3 miles. But, that’s also all by design to help build me up for my 100 miler in February. Come November and December I’ll be running a lot of solo non-race miles in preparation for that.

So there’s a lot ahead of me still.

But, that hasn’t stopped me from looking and planning ahead. I feel good about my schedule so far — October is a tough month for me to run because of the Haunted Halfs. I am signed up for the Howloween Half, but depending where I am that weekend — I might not run it? And, if I am — I am also debating on running SoJo in the morning and/or the Pony Express 50 again.

But, we’ll see?

I just have a lot of variables going on with October.

My race schedule pretty much ends in November with the Mt. View Trail Half Marathon. I haven’t signed up for it — yet — because there’s a good chance I might sign up for the 50K again. We’ll see?

There are a number other races later in November, but I’ll be in Greece for half the month so that scratches a lot of races. And, I am not sure what kind of running I’ll be able to do while there? I’m hoping for hotels with a treadmill … at the very least.

But, there’s a chance I will add 1-2 more races in December. I really want to do Cory Reese’s Bakers Dozen Half in December. That might just be a tricky one to do this year, because of family’s birthdays — but, all in all, with what I have planned for the rest of the year — I feel good about.

It still puts me in a position to get my 180 in July of next year at the Handcart Days Half (where I started my journey in 2011) … so I feel good about that.

But, anyways, here’s the rest of my planned 2017 race schedule starting with this weekend’s race down Big Cottonwood …

RACE #147: Jordan River Half Marathon

YEAH, I’M RACING!!! After a couple weeks of low mileage and uncertainty with my ankle it sure felt great being back on the course. Albeit, nowhere close to the pace or time I expected a couple months ago. But, I was running and that’s what mattered.

The past month or so has been tough. Well, the past couple of months have. Okay, maybe the past three months? Setbacks big and small have kind of plagued me after running the Jackpot Ultra Running Festival — colds, the flu, bad back, sprained ankles and all that jazz.

Not fun.

But, after Thursday’s doctor appointment with the orthopedist — I feel hopeful. I may not be where I pictured my fitness or running to be from a few months ago, but I see that light. And, that has me feeling really excited, hopeful and recommitted.

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

And, as much as I want to get faster and stronger, my ultimate goal is my 100 miler in February. That’s where my path needs to lead more than just knocking off a few half marathon time goals. The focus needs to be getting stronger, building stamina and just getting miles under my feet. And, in many ways, I feel that speed will be a byproduct of that focus.

So going into this race, I knew I wasn’t going to be fast. I just wanted to be outside, I wanted to be running and I wanted to test my ankle. The only directive the doctor gave me to running is that I knew my limitations. So, I just kind used that as a gauge to how much I should push or hold back.

I didn’t have a time goal. I honestly didn’t care. I expected to probably walk a lot and come in dead last (which I wasn’t). I know those are some very high aspirations. But, I really didn’t know how it was going to all go without me being in the moment to test it.

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

When the race started, I kind of casually jaunted across the starting line. I expected to run with my friend Julianna — who was sweeping — but, I decided to go ahead, because I expected to eventually meet up with her later in the race (again, which didn’t happen). So my friend Chad and I went out together.

We stuck together along the parkway for the first half of the race before parting ways at the turnaround aid station. He was picking up the race signs and decided to wait for Julianna — so I just went ahead solo. I wanted to test my ankle.

The first half of the race was tough getting a good pace for myself. The ankle wasn’t enjoying what I was giving it and acted it up some. But, when I went out solo I really tried to focus on finding a good pace to keep the pain minimal. And, it seemed to work well — for the most part.

A post shared by (phat) josh (@fight4phat) on

I eventually found a good pace, so I just stuck in my earphones, jammed out and just focused on my way to the finish line. I felt good. Sure there was some discomfort with my ankle, but I wasn’t sure if it was just the normal fatigue of the race, the flat terrain of the course or just the normal healing process of my sprain? It very well could have been a combination of all three.

Either way, I just worked on my consistency and tried not to worry much about the pressure of my finish time or pace. I could worry about that later on other runs. But, this was really just about discovering a starting point in my recovery.

While jamming out to my music — between mile 9-10, I came across what I thought was a litter of kittens in the middle of the parkway trail. As I approached the kittens, I realized they weren’t kittens — but, that of a family of skunks. Stinky cats.

A post shared by (phat) josh (@fight4phat) on

By the time I had approached the mama skunk had hurriedly corralled her babies to the side of the trail and started to turn her tail around to undoubtedly sprain me. After doing a scuttled dodge — that resembled more of a Larry, Curly or Moe movement than that of a secret agent — around the skunks I went on my merry way. But, with the thought — what if I got sprayed?

What if I got sprayed?

I could only imagine what the last 3-4 miles would have been like … the ride home … the post-race shower. Thank goodness I didn’t get sprayed. It would have been horrible. Horrible. Luckily, that is a reality that I didn’t have to experience.

A post shared by (phat) josh (@fight4phat) on

After the skunk encounter, I just kept forward as I was nearing the finish line. It was starting to get warmer and I could feel the fatigued settling in my legs. I had to stop a couple times to stretch — but, nothing too taxing with my ankle.

I crossed the finish line in 3:35 hours — one of my slowest half marathon times — and plopped myself on a curb to gather myself and drink some water. I was happy to be done. My ankle felt okay-ish and about what I expected.

I may not be where I wanted to be at this point from a few months ago, but this is the hand that I’ve been dealt. The focus is and will be for the next 8-9 months preparing for my 100 miler. I can’t let any short term setbacks distract myself from the long term goal. That’s the goal, that’s the destination.

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

I’ll have better races and faster times. That will come. But, I just need to keep myself focused, keep my diet clean and on the right track with strengthening my ankle the right way. I’ll be blogging all about that later.

But, for now, I am just focused on the recover and the next couple of weekends running down Big Cottonwood. I am planning on eight miles next weekend with friends and then the Drop13 Big Cottonwood Half the following weekend. I’m bummed that I had to drop Ragnar, but there’s some solace in a run down Big Cottonwood.

Plus, it’s summer and that always makes for some great running!

BIG COTTONWOOD CANYON OR BUST!


MY NEXT FIVE RACES


RACE #147: Jordan River Half Marathon, May 27, 2017 (3:35:48) There was nothing pretty about this run. I was just happy to be out on the course after a couple weeks off from running. After spraining my ankle in April, I wasn’t sure of the extent of the injury or needed recovery time. But, after a doctor appointment a couple days before the race, the doctor gave me a go with the caveat to not push it past my comfort level. The run was all over the place and I played with rhythm, pace and push. It was one of my slowest race times, but I don’t care. I do, but time wasn’t the goal here. The goal is to get me where I need to come February for my 100 miler. Like I said before, I was just happy to be out on the course! #race147 #jordanriverhalf #running @joshruns180 @josherwalla @fight4phat @myracemedals @extramileracing

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

The Essence of Dave.

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


Weekly Miles

Running Miles — 3.0 miles
Race Miles — 13.1 miles
Walking Miles — 20.5 miles
TOTAL MILES — 36.6 miles
Race(s) this week — Jordan River Half Marathon

May 2017 Miles

Running Miles — 20.0 miles
Race Miles — 26.2 miles
Walking Miles — 94.19 miles
TOTAL MILES — 140.39 miles
Races in May — Provo City Half Marathon and Jordan River Half Marathon.

2017 Miles

Running Miles — 225.25 miles
Race Miles — 177.62 miles
Walking Miles — 514.6 miles
TOTAL MILES — 917.47 miles
Races done in 2017 — New Year’s Half Marathon, Sweethearts 5K, Jackpot Running Festival, SL Tri Club Indoor Half, March Madness Half, Lucky 13 Half Marathon, Emigration Canyon Half Marathon, Riverton Half, Saltair Half, Provo City Half Marathon and Jordan River Half Marathon.


A post shared by The Runcast (@theruncast) on

RACE #143: Emigration Canyon Half Marathon

Welp, I finally got the Emigration Canyon run I’ve been wanting since at least last week. And, I can’t be any more happier with my effort AND results. It’s been a good two years since I last ran down Emigration Canyon — well okay — 18 months-ish? Whenever the Haunted Half was in 2015? Anyways — I’ve needed a good Emigration Canyon run for QUITE A WHILE.

And, I got it this past weekend.

Canyon races here in Utah have a tendency to be seen as pure downhill courses. While that may be true in some canyons and for some races — this is a different kind of race. Sure, you get some AWESOME downhill, but you’ve got to earn it first. The first 4-4.5 miles of the race are pretty much all uphill. It’s kind of a beast.

I ran this race back in 2014 so I knew what to expect. I knew it was going to suck. I knew it was going to be tough. But, I knew if I endured it well and ran it smart, the rest of the race should be a fun brisk run down the canyon.

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

Even with the daunting first 4.5 miles of the race, I felt I had it in me to do really well and get the sub-three time goal, I’ve been pining for the past couple of races. I just had to be smart, be patient and keep my goal in my mind during those first few miles.

I was still trying to figure out exactly how I was tackle the climb at the starting line. I knew I was going to have to employ some sort of run/walk method. If I tried to run those first few miles I would burn out before I got to the summit. So, I had to reserve some energy, because once I hit that summit I was planning on cruising down the canyon.

So, that’s what I did. Once the gun sounded, I started doing a two minute run/one minute walk. I did that for about the first mile or so and then I did a one minute run/one minute walk. After a while it went to a 30 second run and minute and a half walk. And, when the climb was a bit too steep, it went to a nice fast mall walk.

Basically by mile 3-4 my pace was kind of all over the place.

A post shared by (phat) josh (@fight4phat) on

It was hard to gauge where I should be putting my effort and where I should be holding back so I don’t tank my later miles. So, I just kind of played if by ear and tried just listening to my body. I reached the summit (mile 4.5-ish) in about an hour and five minutes (14:27 min/mile). I didn’t know how I felt about it, but in retrospect, I was okay with the pace. Especially, considering the last 8.5 miles were much faster (.12:35 min/mile).

But, once I hit the aid station at the top of the summit, I just hit cruise control and immediately felt right at home. I was on familiar terrain. I immediately passed a couple of runners. I was a bit worried I was going out too fast — and while I thought about it, I didn’t really care. I figured my 4.5 mile warm up was enough and I’d just listen to my body the rest of the way.

Which is what I did.

I walked the aid stations and ran most of the way. There were a couple spots around miles 11 and 12 that I had to walk, but I tried to focus on my goal at hand — and that was to sub-three the race. So I pushed myself.

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

The last mile was really tough on me. I was just gassed. And, part of that — meaning all — was because of fueling. I brought some Clif Bloks with me, but I figured I’d be fine with the water and Gatorade at the aid stations. The only problem was — the aid stations had only water. This threw me off, especially as we ran out of the canyon and into the warmer valley. My body needed those electrolytes.

I was worried about depletion so that is why I slowed down a bit those last couple of miles. And, because, I just didn’t have much else to give. As I turned toward the home stretch I kind of chuckled of the thought of someone carrying me across the finish line like those two runners did to the one runner in Philadelphia a couple weekends ago. But, I carried myself across the finish line and double pumped my fist when I saw the clock read 2:52:21.

I did it. I reached my goal.

And, not only did I reach my goal, but I also placed AGAIN! I was third in the Clydesdale Division! This was the second time in the past two races that I placed! This made the effort and result that much sweeter.

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

As much as I am happy with the results, I know it’s just the beginning of what I want to do with my running and training. As much as I’d love to get back to my 2:08 hour PR days, now isn’t that season. I have a few ultras I am planning on running this year and ultrarunning doesn’t mix with half marathon speed training. At least for me.

But, I want to consistently get back to my 2:25-2:35 race times and I feel like I can do that with my ultrarunning hand-in-hand. It’s just a matter of continuing to train smart, continue losing weight and temper my Hashimoto’s. I know no doubt I’ll get there — and I want to be there by the Revel Big Cottonwood Half Marathon in September.

I’ve got a lot of running coming up in the next 4-5 weeks — including my 50K at the end of the month. While my focus is on that — the Riverton Half is next week and I really want to build upon what I have right now.

Which I know I will.


MY NEXT FIVE RACES


Here’s to the Happiest of Birthdays to my dear mother. Words can’t fully express the love and admiration I have for her. She’s simply amazing. Besides ALWAYS going above and beyond what’s expected, she has the purest of hearts I know. She’s the greatest example of “The Golden Rule” in my life. I’m also grateful that she never told me what I could or couldn’t do in life. She never, and still hasn’t, put limitations on my abilities. Even when everyone else tried to. As tacky as it sounds, she gave me wings. She’s also taught me the value to fight. Seeing her fight breast cancer … AND WIN … showed me the necessity of faith and grit with a side of stubbornness to overcome and accomplish anything truly great. Happy Birthday Mama!

A post shared by @josherwalla3 on

Moana Singalong Chorus.

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

Hoka. Hoka. Hoka. Hoka. Hoka. And, those might be filled with race medals too.

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

GET THAT GLUTEN OUTTA MY FACE!!! 🚫🍞

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


Weekly Review

It was a great week of running for me. Not only did I meet my race goal time, I got some really good training in. I am being coached by RYR (Run Your Race) and I got some awesome assessment runs in — along with a couple good recovery runs. I had a fast clipped 5K and all out mile run to do — and they were beasts. But, that will give my coaches a starting point to help with my race goals.

I am hoping to gain some speed, but also endurance for my ultra races coming up in the next month and year. I’m excited to start seeing my progress.

Weekly Miles

Running Miles — 7.0 miles
Race Miles — 13.1 miles
Walking Miles — 24.17 miles
TOTAL MILES — 44.27 miles
Race(s) this week — None.

March 2017 Miles

Running Miles — 44.1 miles
Race Miles — 26.2 miles
Walking Miles — 110.52 miles
TOTAL MILES — 180.82 miles
Races in March — March Madness Half and Lucky 13 Half Marathon.

April 2017 Miles

Running Miles — 0.0 miles
Race Miles — 13.1 miles
Walking Miles — 2.7 miles
TOTAL MILES — 15.8 miles
Races in April — Emigration Canyon Half Marathon, Riverton Half, Saltair Half, Salt Flats 50K and Tulip Festival Half

2017 Miles

Running Miles — 181.75 miles
Race Miles — 109.22 miles
Walking Miles — 328.16 miles
TOTAL MILES — 619.13 miles
Races done in 2017 — New Year’s Half Marathon, Sweethearts 5K, Jackpot Running Festival, SL Tri Club Indoor Half, March Madness Half, Lucky 13 Half Marathon and Emigration Canyon Half Marathon.



A post shared by The Runcast (@theruncast) on

40 races to my goal …

This past weekend I ran my 140th race. It’s kind of hard to imagine I’ve run so many — it really seems like yesterday I just ran my 1st, 50th and 100th. All pretty significant milestones in my journey to 180 races before my 40th birthday.

Now that I am just 40 races from my goal I am starting to see the light at the end of the tunnel. Not that I am not enjoying this journey, but I am ready for some new adventures. I am ready for some running adventures of my own liking — more ultra runs, faster race times and location races.

I’ve planned to crank out a bunch of my races this year so that I can run my 180th race at next year’s Handcart Days Half Marathon — where my 1st and 100th race occurred. It just seems fitting to end my goal where it started.

I still have a number of goals I want to reach after my 180 is done and that’s why I am eager to finish by next July. I want to run less races and more trails, I want to focus on speed work for the races I do run and I want to fall in love with running again and again. I want new challenges and triumphs.

Now all of that sounds like a postcard, but I am excited for the next chapter. But, I am still focusing on the task at hand. My next 40 races. I’ve mapped out most of them from here until my 180th. I am pretty set for this year — except for November (there is a chance I am traveling to Greece to run the Athens Marathon) — which will be figured out within the next couple of weeks.

My race schedule for 2018 is shaping up as well. Well, up to the Handcart Days Half. I am not sure what I will be running after that race. And, I am not too concerned about it at this point.

But, here is what my race schedule should look like (barring any race date changes for 2018) …

1,436 miles in 2017

Last year, I decided to go for a specific mileage based off of LIKES on a meme I made. Last year I promised three miles per LIKE and garnered some 889 ‘LIKES’ — which was WAY beyond what I expected.

Part of that was because I had a number of friends that posted the meme in a bunch of running groups. Which I guess is fair game — it just wasn’t expected. Needless to say, I fell short of the goal. Which I think I kinda expected because running 2,667 miles was overly unrealistic.

I tried to make that up by counting all of my mileage and I came within a couple hundred miles still. Still, it was a good challenge, because it was on my mind — pushing me to run and walk more. It was perfect motivation getting me trained and ready for my 50 miler.

So, despite coming up short — I wanted to do it again. So I shortened the mileage to two miles per LIKE. Even if I got the same 889 LIKES that would still be about a 1000 miles less than 2016.

So, I posted the meme last Wednesday and by Saturday night it garnered 718 LIKES. Which is 1436 miles. Still a very ambitious goal, but one I feel that is achievable and doable.

Crunching the numbers, I should have about 485-525 miles of racing. That includes anticipated 5Ks, half marathons, marathons and ultras. I don’t have my fall schedule locked down 100% so that could all change. But, I think it’s safe to say 500 miles is a good reliable number.

Then on top of that I have all of my Saturday training runs — including my 50 miler from SLC to Provo in March. I may also do another 50 miler of my own in October or November around Liberty Park — all depends if I run the Pony Express again. But, that’s all TBA.

So, that would leave me with a number of weekly runs somewhere between 2-5 miles depending on the time of the year. As well as running/training during my lunch hour — which I can do about two miles 2-3 a week.

A rough draft of that mileage would/should/will look like this …

ANTICIPATED 2017 MILES

RACE MILES — 500 miles
SATURDAY MILES — 275 miles
WEEKLY MILES — 375 miles
LUNCH HOUR MILES — 315 miles
TOTAL MILES — 1465 miles

When I crunch the numbers like that — it seems very doable. And, I like breaking it down like this, because it also encourages me to get out and be active at least a few times a week during lunch. It also makes the path to my goal more manageable and realistic when I break it down like that.

I could have more weekly miles, but that all depends on the time of the year. I am planning on 4-6 miles per week when I have a race on the weekend and then 10-12 when I do not. And, since I don’t have a lot of races in the latter part of the year — I could have more weekly miles. So I tried to balance that out on my estimations.

Anyways — the point — is to get and stay active this year. Not to mention meet my goal of 1436 miles. Something — that’s doable.

But, really, the more important goal is to reclaim my health and by focusing on minimizing the effects of my Hashimoto’s, I believe I will acheive that. Especially focusing on a balance of my running and strength training.

I am excited.

2017 is starting off with a lot of promise.


A photo posted by The Runcast (@theruncast) on

Fight4Phat: Just fightin’ and takin’ names … well okay … not taking names, but I am fightin’

fight4phat

HAPPY APRIL FOOLS!

I won’t lie — I don’t got anything to pull on you. I love a good prank, but I kinda hate those “trying to be funny April Fools jokes on Facebook.” Because really — they aren’t. I’m sorry — but — ever since basically 2007, we’ve all seen those fake engagement/pregnancy announcements.

I’m the type though to tie a rubberband around the sink hose, Kool-Aid in the showerhead or saran wrap over the toilet seat. Those are my kind of practical jokes. And, believe you me — I use them. After all April Fools Day is pretty much a national holiday — should be federal if you ask me.

Anyways — good week this past week. Busy week, actually. Lots of projects and trying to balance everything (the joys of life, eh?). I’ve been busy with my 9 to 5, PrepperCon, R.A.C.E. and my involvement with The Abolitionists Movie. It’s fun, but hard to balance sometimes with my workouts and runs. Just trying to find a happy balance.

But, I can’t complain — I am very compassionate about all of the projects. It’s just about time management, especially the hours when I am not at work. Anyways — busy, busy, busy!

No organized run tomorrow — though it’s been tempting to go run the Riverton Half or Winter Circuit Half. But, I really don’t want to spend the money — and I am saving myself for Provo (okay, that last sentence made me laugh).

Soooooo — since it’s LDS General Conference weekend — I am planning on running from the Draper LDS Temple to the Oquirrh Mountain LDS Temple tomorrow. It’s exactly 13.1 miles between the two temples. I did this about two years ago — it’s a tough fun run.

Though my training doesn’t require that long of a run, I am not racing it — so I am fine with it. But, I may have to stay closer to home depending on some family things. And, if not, I’m planning on doing my Bountiful Temple Run — but, we shall see. It should be a fun, crazy weekend.

And, I wouldn’t have it any other way …


AIIA PODCAST: ERASE & REPLACE

12788035_1688827578069562_373889742_n

I love this podcast! LOVE! LOVE! LOVE! And, I am not surprised with their success. The numbers on the first episode were phenomenal! The Runcast gets good numbers — but, nothing like the Addict II Athlete Podcast with their inaugural episode.

And, honestly, I’d rather have it that way — because the message of AIIA is more important than any running podcast. As I will always say until I am blue in the face — there is a power in narrative. And, the stories shared by AIIA are POWERFUL — they are courageous, humbling and real.

Make sure to follow the podcast via iTunes and Pod Bash so you don’t miss an episode. Here’s this week’s inspiring episode …


JORGE & HOLLY’S MEDICAL RELIEF FUND

Jorge.fw

As many of you are aware from my social media posts and Monday’s post, my friend Jorge suffered a heart attack last Saturday after his run. It’s been a shock and humbling experience for him, his family and friends.

For being an active 40-year-old runner who’s physically fit — it was a shock. But, quite literally, running saved his life. I can’t adequately recount the story — that’s Jorge. But, his running that morning helped break up a potentially fatal blood clot from his heart. Pretty cool — considering how people might initially blame the running for the heart attack.

Anyways — to help Jorge and Holly with the expenses we started a GoFundMe campaign. We’ve raised just over $1700 at this point for them. It’s been amazing to see so many people come together to rally around the Garcias.

We are going to keep the campaign up for a couple weeks — and if you ever feel so inclined to donate, please do. And, for those that already have — THANK YOU! THANK YOU! 


PHATGRAMS

I’m quite jealous. This kid grows a better mustache than I do (or can). #calliekoko #mustachemarch

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

Like Uncle, like nephew. #elijees #birthdaycake

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

For those kids wondering where Easter Eggs go after Easter — the answer is — my lunch. #easter2016 #leftovereggs

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

Sometimes you just have to stop and take in the scenery (while gasping for air). #todaysrun #sunset

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

mmmmm … my favorite pre-run snack — PB&H Banana! #runningfuel #irunonbananas

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

You wanna see a big baby? This kid is only eight weeks old and he’s already over 13lbs. #bigboy #babytrex

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


THIS WEEK’S NUMBERS

COMMENTARY: It was a good week, but after two weeks of good numbers, I probably should have seen this coming. But, I also had a bad night’s sleep last night — so that probably had something to do with it too?

Either way, I still feel like I am going in the right direction. And, that’s what matters. I had a couple great workouts and a good run mid-week. I am also planning on another great long run tomorrow.

Next week’s focus is going to be threefold — 1) getting my steps in, 2) workout in the morning three times during the week and 3) Do a three and five mile run mid-week.

I usually don’t have a problem getting my steps in, but it’s a good focus to go the extra mile (quite literally). But, the real focus is rising the intensity of my workouts. I still plan on running in the evening after work, but in the morning — M, W, F — I am going to workout in the morning — strength/circuit training. 

Anyways — once, again — not bad numbers, but it doesn’t paint the whole picture of my week. I’m hoping for a BIG number next week!

WEIGHT: 279.3 LBS.
BODY FAT%: 24.7%
BMI: 32.0
WAIST: 45.6″
ARMS: 16.2″
THIGHS: 27″


COMPARATIVE NUMBERS

BEGINNING (1/8/16)

WEIGHT: 277.6 LBS.
BODY FAT%: 25.2%
BMI: 33.1
WAIST: 46.4″
ARMS: 16.7″
THIGHS: 27″

LAST WEEK (3/25/16)

WEIGHT: 277.4 LBS.
BODY FAT%: 24.5%
BMI: 32.2
WAIST: 45.6″
ARMS: 16.2″
THIGHS: 27″

THIS WEEK (4/1/16)

WEIGHT: 279.3 LBS.
BODY FAT%: 24.7%
BMI: 32.0
WAIST: 45.6″
ARMS: 16.2″
THIGHS: 27″

THIS WEEK’S DIFFERENCE

WEIGHT: +1.9 LBS.
BODY FAT%: +0.2%
BMI: 0.0
WAIST: 0.0″
ARMS: 0.0″
THIGHS: 0.0″



Daily Shorts.fw

  • First off, read this. It’s a GREAT READ from Runner’s World.
  • Okay, second off, read this. Another GREAT READ from Runner’s World.
  • Color me NOT surprised by this statistic. And, allow me to add a couple of things about it — it’s not as simple as lay off the donuts and go for a run. Much, much, much more complicated than that — but, it’s reversable — watching what’s in your food, cutting sugar and not just running or exercising daily — but, moving throughout the day helps. But, I could go on and on about this topic. It really is a post for another day.
  • I probably shouldn’t follow up that last point with — this — glorious, glorious tacos.
  • And, these pictures of awesome milkshakes isn’t helping either.
  • Yeah, no.
  • ooooooo — this looks fun. I love me some sharks.And, sleeping in a bed surrounded by them would be AWESOME — excuse me — JAWSOME!
  • I’m all for science. I’m all for cats. And, sure, I’m all for accents. But, mixing that all into a science experiment? Not sure about that … but … sure.
  • I love “What If” history — especially when it comes to cities, architecture and sports. So this is actually quite fascinating to me. It’s a good read.
  • Oh gosh — this is a tearjerker. I just love this. Another reason to love Disney.
  • mmmmm — chicken recipes.
  • Okay, first off — no naked couple baby pictures — that’s a BIG no when I get married and have kids. Not just because I’d look totally awkward naked — but, I am sure this would happen to me.
  • Alrighty, I am leaving you with this and — I am slightly geeking out about this. How cool?! It’s like a Swiss Army Phone Case.

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

A photo posted by couch2.run (@couch2.run) on

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