Tag: PhatJosh

RACE #153: The Hobbler Half

Some race reports are easier to write than others. I won’t lie, this is one of those race reports that isn’t easy to write. I feel like if I wrote — I came, I ran, I finished — I’d be happy with that report. Especially since I swept the course. But, of course, there is much more to my race than just the basic facts.

This was the second time running the Hobbler Half — well — more accurately swept. Two years ago I swept the course solo on a day that I also ran a nighttime trail race. It was a loooooooooong day of running for me that day.

But, I enjoy this race. It’s a pretty canyon. It’s one that doesn’t get much attention here in Utah. It’s got a good golf course, but as far as running goes — it’s not your typical Utah canyon. Meaning — it’s not really down hill. Not like Big Cottonwood, Little Cottonwood, American Fork or Provo Canyons — to name a few. It’s a rather rolling hill canyon.

But, as I mentioned beautiful nonetheless.

After a couple hour “nap” — I’m horrible at getting to sleep when I need to — I carpooled down with Carla and Reese. We’ve carpooled a couple of times, which is convenient because we only live about a mile from each other. And, since Reese and I pretty much race all the races — it works out perfectly. Plus, if it’s a bussed canyon race, I get to miss the whole shuttle up the canyon — something I don’t mind.

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

The canyon was actually a tad chilly, which I won’t lie — was nice. With the valley temperatures hovering around 100 degrees, I wasn’t going to complain. Especially, knowing it was going to get hotter than hell once we got out of that canyon.

Gun time was at 6:30am, which kind of surprised me being a mid-summer race, but since I was sweeping the course, Molly and I waited until the 600+ runners all started before crossing the starting line. I haven’t run with Molly before so I always enjoy these encapsulated moments being able to meet and talk over 13.1 or longer miles.

Playing yo-yo with the runners ahead of us, we carried on a fun and often deep conversation while walking the rolling hills and taking what downhill we could. All while giving the runners ahead of us some space. It was a great way to spend the run, especially considering when I swept it in 2015 I did it solo.

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

Sweeping a course is much different than pacing a certain time. Sure, most times, the final pacers are on a certain pace. But, no one wants to see the sweeper early in a race, especially before miles 6-7. So, I’ve learned to keep my space unless they’re obviously struggling or around miles 10-13 when the race is wrapping up.

There’s kind of a science behind all of that. Because, you really don’t want to stress out the runners in the back. They’re rocking it and to see a sweeper sometimes gives them a sense of failure, which is the last thing I want to do.

Anyways, it wasn’t until mile 11 that Molly and I caught up to the nearest runner. You could tell he was struggling a bit, mainly because of the heat. But, he was plugging away like a champ.

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

This was his second half marathon, after running Utah Valley last month, and he admitted that he accidentally signed up for this race — THINKING — it was the Hobble Creek Half Marathon (that happens in August). Even after signing up for the Hobble Creek Half, he still decided to do Hobbler.

We finished the last couple of miles with him as we mainly talked about hunting and fishing. Molly’s husband hunts so most of that conversation geared around them. But, I kind of fixated on his reasoning — to get in shape for hunting season. I just never heard of that reasoning before. But, I shouldn’t be too surprised living in Utah.

But, it’s a great illustration for the many reasons that bring us to the starting line of these races. We all run for different reasons. We run for the podium, we run for a PR, we run to do our best, we run for therapy, we run to get in shape, but ultimately — as well all should — we run for us. There’s real beauty in that.

Anyways, once we got done, I grabbed a couple of waters and down them pretty quick before heading over to Jorge’s to record an episode of The Runcast with the rest of the gang. Which was a lot of fun. I don’t want to spoil the episode, but it centers on guilty pleasure songs. One of my favorites so far.

But, looking forward, I have the Handcart Days Half Marathon coming up next weekend. It’s hard to believe that this time next year I will be done with my 180 (the goal is to finish my 180 at the Handcart Days Half in 2018). I am 27 races from that goal, so there will be a lot of running to do in the next year.

Still … lots of retrospection happens at this race and what it means to me. This was the starting of my journey and now that I am nearing the conclusion of my 180 — it will also be my last. I’m not a betting man, but I sure would place a bet on the fact that I might cry sometime during the race.

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

But, anyways — lots of running to do. I am still healing nicely. I’ll get where I want to go, even if it takes me a bit longer than I usually take.

Which is fine. I’m just grateful to be doing what I love.

One step at a time.


MY NEXT FIVE RACES


Weekly Miles

Running Miles — 8.5 miles
Race Miles — 13.1 miles
Walking Miles — 24.77 miles
TOTAL MILES — 46.37 miles
Race(s) this week — The Hobbler Half.

July 2017 Miles

Running Miles — 16.6 miles
Race Miles — 13.1 miles
Walking Miles — 26.87 miles
TOTAL MILES — 56.57 miles
Races in July — The Hobbler Half, DesNews Half and Handcart Days Half.

2017 Miles

Running Miles — 289.05 miles
Race Miles — 256.22 miles
Walking Miles — 690.64 miles
TOTAL MILES — 1235.91 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, Drop13 Half Marathon, Bear Lake Trifecta — Idaho, Wyoming & Utah, AF Canyon Race Against Cancer and The Hobbler Half.


So, I tried making paleo banana pancakes, but neither my skill nor patience was enough to save the attempt … soooooo … I ended up with a banana omelet instead. NOT GOING TO LIE, it was pretty good. I might be making this again soon. Talk about a happy little mistake. —————————————————— #fight4phat #fitness #wellness #health #running #runnerslife #runner #run #weightloss #weightlossjourney #hashimotos #hashimotoswarrior #thyroid #hypothyroidism #workout #wod #instarunner #run4fun #runningcommunity #paleo #diet #banana #eggs #strawberries #food #breakfast #bananapancakes #happyaccident —————————————————— @fight4phat @josherwalla @joshruns180 —————————————————— Follow my blog at www.phatjosh.com

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

The moment your niece realizes you gave her a sandwich for her birthday. I only give things I hold close to my heart.

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


O, Canada, O, Little Cottonwood Canyon, O, Quads!

My favorite weekend — or week — of the year is the stretch in July between the 1st to the 4th. It’s a celebratory week. From Canada Day to family birthdays to the 4th of July, it’s simply my favorite. Especially when you throw in the element of summer into it.

So, when I wanted to organize a group run for this weekend, I knew I wanted to celebrate Canada Day in conjunction with the run. And, as tempted as I was to make it a Big Cottonwood Canyon run, I wanted to shake it up a bit so and run down Little Cottonwood Canyon instead.

I really like Little Cottonwood Canyon, especially considering that the Run Elevated Half Marathon is one of my favorite races. But, outside of that race — I’ve only ran the canyon once. Maybe twice? But, at least once.

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

The thing I love about the canyon is not just the scenery, but the downhill terrain. It’s STEEP. From the top of the canyon at the Alta resort to the mouth it’s a 3200 foot drop over roughly eight miles. That’s the same elevation drop at the Nebo Half, but that’s over 13.1 miles — not just eight miles. So, it’s definitely a quad burner.

I planned this run before I sprained my ankle and really wanted to use this as a good training run for my upcoming canyon races. But, it didn’t turn out as I initially imagined. And, as frustrating as this injury has been — I’ve found peace with the recovery.

After a few strong runs in June, I was looking forward to another good strong run. Especially down a steep fast canyon. Plus, it was just eight miles and it’d be a good long run between races.

So, all’s good, right?

Well, sorta.

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

After meeting up with the group and carpooling up the canyon to Alta, I could kinda tell the run was going to be a tough one for me. My ankle was just sore. It was tender from Thursday’s run and the previous day’s nearly 11 miles of walking. I’m not 100% sure if that’s why I wasn’t 100%, but I’m sure it had a factor in it.

Even when we started running and making the descent down the canyon I could feel the terrain was too steep for my ankle. I tried different techniques, gaits and paces, but my comfort zone was much slower than I wanted it to be. So, I just tried to just lose myself in my run, playlist and the moment.

And, that worked.

I just enjoyed the moment. I took solace in the fact that my ankle is getting better. That’s why I’m going through the physical therapy. The speed and pain free miles will come back. I have no doubt about that. I just need to be patient.

It took me just under two hours to cover the eight miles. But, I had a good run — I jammed out, “cruised” down the canyon and had a few bikers and motorists wish me a Happy Canada Day.

I’ve got a lot to look forward to this upcoming month and within the next 6-8 months to worry much the present. As long as I know that I am progressing toward my goals, then I know I’m going in the right direction. Even if it’s not exactly how I saw it unfolding.

But, here’s to July, here’s to this run, here’s to Little Cottonwood Canyon — and — of course, here’s to Canada!


Weekly Miles

Running Miles — 20.6 miles
Race Miles — 0.0 miles
Walking Miles — 27.55 miles
TOTAL MILES — 0.0 miles
Race(s) this week — None.

June 2017 Miles

Running Miles — 45.2 miles
Race Miles — 65.5 miles
Walking Miles — 116.72 miles
TOTAL MILES — 227.42 miles
Races in June — Drop 13 Half Marathon, Bear Lake Trifecta — Idaho, Wyoming & Utah and AF Canyon Race Against Cancer

July 2017 Miles

Running Miles — 8.1 miles
Race Miles — 0.0 miles
Walking Miles — 2.1 miles
TOTAL MILES — 10.2 miles
Races in July — Utah Midnight Run, Hobbler Half, DesNews Half and Handcart Days Half.

2017 Miles

Running Miles — 280.55 miles
Race Miles — 243.12 miles
Walking Miles — 644.27 miles
TOTAL MILES — 1167.94 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, Drop13 Half Marathon, Bear Lake Trifecta — Idaho, Wyoming & Utah and AF Canyon Race Against Cancer.


I’m feeling like a Canadian Gangsta this morning! “HEY PUNK! GET THE PUCK OFF MY LAWN! SORRY!” 🇨🇦

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

Excitement or ice cream brain freeze? Probably a little bit of both with this kid?

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

Ben’s getting all National Geographicy trying to catch the sunset.

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

Obviously, I’m her favorite uncle.

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


Another 2017 race audible …

So, after last week’s post about my remaining 2017 race schedule — I had a few changes. My 4th of July race — The 13 Miles of Freedom — was cancelled. Then I found out the dates of a few races were different than I originally thought. So that allowed me to pick up an extra race in November.

That extra race is the Antelope Island Classic 50K, but I’ll be honest — not sure if I want to do the 50K or the half marathon? It’s kinda hard to make that decision right now with a bum ankle. But, I won’t lie — I am almost tempted to do the Pony Express 50 again on October 20th. I just don’t know if I’ll have it in me? And, again, the ankle is screaming at me not to.

We’ll see on that. But, if I do the Pony Express — I might still do the Howloween Half the next day since it’s a night race. I would scratch the SoJo Half in the morning — for obvious reasons.

Anyways — there are a lot of variables that would need to be figured on out on that. But, here is what I am looking at for the rest of the year. I also added a tentative race schedule for 2018 that leads to my 180th race. I am still a little unsure what I’ll do, but I need to be very stragetic since I am doing my 100 mile run in February.

So here are the schedules …

Remaining 2017 Race Schedule

153. Utah Midnight Run; Farmington (July 7)
154. The Hobbler Half; Springville (July 8)
155. Handcart Days Half Marathon; Bountiful (July 22)
156. Deseret News Half Marathon; Salt Lake City (July 24)
157. Vigor Solitude Trail Half Marathon; Salt Lake City (August 12)
158. Run Elevated Half Marathon; Sandy (August 19)
159. Revel Big Cottonwood Marathon; Salt Lake City (September 9)
160. Huntsville Marathon; Huntsville (September 16)
161. Timp Elk Run; Provo (September 23)
162. Jordan River Marathon; South Jordan (September 30)
163. St. George Marathon; St. George (October 7)
164. SoJo Half Marathon; South Jordan (October 21)
165. Howloween Half Marathon; West Jordan (October 21)
166. Saltair Half; Magna (November 4)
167. Mt. View Trail Half Marathon; Antelope Island (November 11)

*-italicized races are ones I am NOT registered for yet.

Tentative 2018 Race Schedule to 180 races

168. New Year’s Run Resolution; Kearns (January 1)
169. St. George Half Marathon; St. George (January 13)
170. Jackpot Running Festival; Las Vegas (February 16-18)
171. March Madness Half Marathon; West Bountiful (March 3)
172. Canyonlands Half Marathon; Moab (March 17)
173. Emigration Canyon Half Marathon; Salt Lake City (April 7)
174. Salt Lake City Half Marathon; Salt Lake City (April 21)
175. Tulip Festival Half Marathon; Lehi (April 28)
176. Provo City Half Marathon; Provo (May 5)
177. Drop 13 Big Cottonwood Half; Salt Lake City (June 9)
178. AF Canyon Race Against Cancer; American Fork (June 23)
179. Utah Midnight Run; Farmington (July 6)
180. Handcart Days Half Marathon; Bountiful (July 24)

*-italicized races are ones I am registered for.

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