Tag: run utah

RACE #146: Provo City Half Marathon

This past week has been a struggle — to say the least. After getting sick during the Salt Flats 50K last Friday my whole weekend and most of this past week was simply derailed. I’m still not 100%, but I am past the flu and bronchitis and I feel much, much better.

Having DNF’d the Salt Flats 50K and DNS’d the Tulip Festival Half — I was ready for a race success this weekend. Not even a success, just a race. And, this was the perfect rebound race. Especially since I was pacing the 3:35 time (basically the sweeper).

I’ve always enjoyed running the Provo City Half. It’s a fun course that starts at South Fork up Provo Canyon and then drops down to University Blvd. by way of the Provo River Trail. It’s not a super fast canyon race, but it has a good combination of downhill and nice rolling hills.

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I was excited to not just run this course, but to be pacing it with my really good friend Tricia Wilkins. This shouldn’t have been our first foray into pacing. Back in 2014 we were suppose to pace the Thankful 13 together, but we got separated in the corral and lost each other. I tried to catch up as I was pushing Elsha, but we just never did.

So this race was pretty much making up for that failure.

And, it didn’t disappoint. Especially since we were also joined by Tricia’s husband Cory. It was a REAL party now!

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I carpooled down from Bountiful to Provo with Carla and Reese Thorne. It was nice because I got to bypass the bus shuttle up the canyon since Reese has his cart. As much as I enjoy bus shuttles up canyons, I also like avoiding losing an extra hour of sleep — it was nice not having to leave for Provo an hour earlier.

The race start at the South Fork Park up Provo Canyon near Vivian Park — and in year’s past it’s pretty dang cold. So I always come prepared with a fairly heavy and/or layers, but when we got up the canyon I was fairly surprised how warm it was — my jacket was hardly needed. Which is good and bad — bad, meaning, it meant the valley was going to be fairly hot.

But, since I was pacing 3:35 I wasn’t too worried about the heat. Plus, I brought my backpack which still packed from the previous week’s 50K misadventure. I had some water leftover along with bacon jerky, applesauce, Swedish Fish, some Honey Stingers and a first aid kit. So, I was pretty much set for anything between an empty stomach to the apocalypse.

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After the gun sounded and we corralled everyone toward the starting line we made the decent down the canyon. I love the Vivian Park portion of the canyon, especially during the spring — not only is the canyon beautiful, but you also get some great views of Timp as well. It’s gorgeous.

We fartleked down the canyon trying to keep a good pace while trying not to frighten the people ahead of us much. As much as I love sweeping and pacing the last pacing times — I also know how much the people in the back don’t want to see you, especially early in the race. I’ve had a few run ins with runners in the past that came close to cursing me out at miles 2-3 or so. And, I don’t blame them! No one wants to be passed by the sweeper.

After our fartlek down Vivian Park the course took us down the Provo River Trail — which is even prettier than South Fork and Vivian Park. After passing Bridal Veil Falls and switching under the highway we kept the party going with dance parties (Tricia brought Bluetooth speakers), squats and plenty of laughing. It really was a party in the back.

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It was a blast.

Around miles 7-8 the course dumped us onto University Blvd. toward the finish line. I was a bit worried about getting to this point, because I was expecting it to be pretty hot — since it warm up the canyon. But, I was relieved to see cloud cover as a storm was approaching Provo. It didn’t look particularly nasty — so the cloud coverage was welcomed.

As we got closer to the finish line we were joined by the Petrossi’s — Timothee and Jennifer — who planned on grabbing a Slurpee and running in with us. They are both a part of Team Addict II Athlete and it was really touching to have them run with us, because it reminded so much of last year’s Provo City Half when the team ran me in on that same home stretch — because nobody runs alone on Team AIIA.

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At mile 12.5 we hopped off course monetarily and grabbed our Slurpees. Though it wasn’t scorching hot — the Slurpees were manna to my lips — and cooled me down. It was perfect. So, with our Slurpees in hand we headed toward the finish line for our victorious finish picture! And, thanks to Jorge we got some sweet photos!

But, we were done! We did it! We may of been a tad past our pace, but that didn’t matter much. We lingered a bit at the finish line to cheer in some of the runners behind us as we finished the last of our Slurpees.

I just felt great. Having finished the race helped erase a lot of discouragement of my previous week. And, being able to just get out and run was something I couldn’t imagine earlier in the week after overcoming the flu and bronchitis.

My only regret was that my ankle was pretty sore, but that was my own fault — as I realized afterward I forgot to wear my sports brace. But, after icing it throughout the weekend I should be okay. But, it is one of the reasons why I planned on backing out of the Ogden Marathon distance. That foot on pavement for 26.2 miles would just be too much.

Anyways — my next race isn’t until Memorial Day weekend at the Jordan River Half Marathon. I’m planning on getting some good running in, but at the same time I am taking it easy to let my body and ankle heal a bit. It needs it, because I feel it.

But, this race was a victory and such a fun memory I will remember among my 180 journey.


MY NEXT FIVE RACES


Everyone needs a Dave in their life. This past week has been pretty stressful. Between overcoming the flu and bronchitis while juggling two jobs, it’s been a tough and stressful week. Tonight after work my plan was to dive head first into some pending projects I need done by Monday, but that kind of got derailed when I got a call from Dave asking to hang out because his Mom wasn’t home. I had a million reasons to say no, but I just couldn’t decline his request. I knew he didn’t want to be alone. So I told him he could come over and watch some basketball while I worked on my computer. When he got to our house he told me how he felt sad for his Mom and how she wasn’t having a very good week. He then told me that he wanted to cheer her up and wanted to go get flowers for her. I knew this meant I wasn’t going to be spending much of the evening at home as planned, so I hopped in the car and headed to the store with Dave. My heart melted watching Dave pick out some flowers, chocolates and a card for his Mom. The love and admiration he has for her is truly special. And, as I stood next to him as he was making these choices, I just couldn’t help but recognize that I needed this pause. I needed this reminder of what life is about. Dave has provided many of these kind of moments during our friendship. I don’t know how I got so lucky to call him “friend,” but I truly cherish his friendship. And, I am truly grateful for these many little lessons and reminders he teaches me.

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RACE #146: Provo City Half Marathon (3:35) After the previous weekend’s debacle of DNFs and DNSs and subsequent illness, this was a nice rebound race. I paced 3:35 alongside Tricia and her husband … we were essentially “the sweepers.” But, we had a blast! We had dance parties, made new friends, grabbed Slurpees at Mile 12.5 and made sure there was a party in the back! I wasn’t 100% with my lingering cough and ankle, but the situation was perfect where those weren’t a factor. I’m taking a little more time off to rest my sprained ankle. But, come later this month I should be ready for the Jordan River Half on the 27th. But, I’m still enjoying this moment and race and being able to party on with my dear friends throughout the 13.1 miles! Such a fun time! #provocityhalf #race146 #running @joshruns180 @fight4phat @josherwalla @myracemedals @ryrpacers @run13utah

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Newborns always make the best drunk faces.

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I always love a good graduation ceremony, but I won’t lie … five minutes into it, I’m ready for it to be over.

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Somebody’s feeling pretty.

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Weekly Miles

Running Miles — 5.5 miles
Race Miles — 13.1 miles
Walking Miles — 19.47 miles
TOTAL MILES — 38.07 miles
Race(s) this week — Provo City Half Marathon

May 2017 Miles

Running Miles — 5.5 miles
Race Miles — 13.1 miles
Walking Miles — 19.47 miles
TOTAL MILES — 38.07 miles
Races in May — Provo City Half Marathon and Jordan River Half Marathon.

2017 Miles

Running Miles — 210.75 miles
Race Miles — 164.52 miles
Walking Miles — 439.88 miles
TOTAL MILES — 815.15 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 and Provo City Half Marathon.


RACE #145: Saltair Half

Going into this race — I wasn’t having a very good week. Last weekend during the Riverton Half I started having a little pain in one of my molars. I didn’t think too much about it, because it was cold and I just have very sensitive teeth.

But, this was the same tooth that my dentist couldn’t work on because he couldn’t get me numb. It needed a crown, but he just couldn’t do anything with it. So, he filled what he needed to do and felt that we could wait a few months and try again. He didn’t feel like it was close enough to my nerve to worry about a root canal.

Well, it got to that point of needing a root canal.

By Sunday evening it was throbbing and I couldn’t chew on that side at all. I knew I was going to need a root canal. So on Monday I called my dentist and he ended up referring me to a endodontist to do the work. But, the endodontist couldn’t see me until Wednesday. So that left me with about three days of dealing with the pain.

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Luckily, my dentist gave me a prescription for some Lorotab. It helped. But, I won’t lie, I kinda hate that stuff. I hate the drowsy feeling and with most pain medications I always get itchy from it. But, come Wednesday I was BEYOND ready for the root canal.

I was beyond surprised how quickly and painless the whole procedure was. I was zonked out and didn’t feel a thing. Sure, my jaw hurt for the next couple of days, but by Friday I was feeling 100% — or close to it.

I’m telling you all this, because it’s framing the context of this run. The past week was brutal on me. It shot my planned workouts and runs I wanted to get in — I got only two miles of running in and FAR less walking miles than I like. The week just sucked.

So on Saturday morning I was just ready for this run. I knew it was going to suck. Not only did not I get the wanted training in the past week, but the course isn’t my favorite — especially when it comes to speed. It’s an out and back flat course along the frontage road running west to east along I-80 in Magna.

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I’ve done the Saltair Half a number of times before — so I knew what I was getting myself into. I knew I wasn’t going to be fast, I knew it was going to be tough on me mentally, but I knew I also needed the miles and it wasn’t race toward my 180 goal.

So there I was in Magna at the Great Saltair ready to run.

Despite having only 38 runners for the half marathon the race had pacers — many whom I know. The sweeper was Julianna who I’ve ran with countless times. With that few runners I knew we’d probably be hanging out a lot during the race — if not the whole race.

I had a feeling I was probably going to be the last runner, but I didn’t care. I’ve stopped caring about that where I finish years ago. As long as I do my best for that day and finish, I am happy.

Once the gun sounded Julianna and I started off together. We walked a good part of the first two miles — mistakingly keeping pace with one of the slower dualathletes. We picked up our pace once he turned around at the 5K turnaround, but I won’t lie — it was more like a run/walk for a bit. Something that would probably make Jeff Galloway proud.

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Early into the race I noticed that there weren’t any port-a-potties along the course. Like none. In the past there had been at least one at the aid stations. But, there weren’t any — which made me a little anxious. Even if I don’t use it, I know if there isn’t one — I’ll end up needing it.

I tried to not think much about it and just enjoyed the company of Julianna. Once we got to the turnaround point we met up with another runner who was walking at this point. She wasn’t feeling well and had just tanked out. I felt bad for her, because she really could have used a restroom.

After walking with her and Julianna for a bit, I decided to pick up my pace and go ahead. I wanted — well needed — to run. So, I sprinted off around Mile 8. Well, it wasn’t much of a sprint. I didn’t have much spring in my legs, but I decided to keep my walking to a minimum and just push myself past my comfort level.

I felt really good about my last five miles even though I knew I was well past my sub-three semi-goal. But, this race wasn’t about a time goal anyways — it was my therapy from a tough past week. It was my therapy away from the stress of the past week. And, it was my therapy helping me to mentally prepare myself for my 50K in a couple of weeks.

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The last couple of miles were brutal. I had no spring whatsoever — and on a flat course — it shows. My sprint was a mall walkers pace. But, I pushed myself through that pain, kept my walking to a minimum and just kept focus on the finish line.

And, I made it.

I made it in 3:26:11. Not my best time. By far. But, I wasn’t disappointed. I wasn’t necessarily happy with it. But, it was what it was — therapy.

After being handed my medal and a bunch of bananas (you gotta give it to them that they know me!) — I hopped in my car and just headed back home. On the drive home I reflected on the run and how tough it was on me. And, how difficult this past week was on me mentally and physically. I was proud of myself for pushing through it all and doing the run. Because it wasn’t easy.

And, now my mind is fully on my 50K in a couple of weeks. Luckily, I don’t need to rely too much on my speed. The speed I was at during this race is probably even a bit too fast for my 50K. So, as discouraging as my time might feel for my half marathon — I feel good about where I will be physically during the 50K.

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The next couple of weeks I am just focusing on my workouts and runs. I’ve been working out at home the past couple of months — well lots of physical therapy exercises for my back (which is a non-issue now) and my sprained ankle. But, I am going to get back into my boot camp workouts at my gym and add some more weight training.

Plus, the good thing about training for my 50K is that I am technically tapering. So with PrepperCon this weekend my runs don’t have to be long. I am going to do five miles on Friday or Saturday — on top of the mileage from walking around the convention. I’ll either run around the Sandy area or just hop on the hotel treadmill. Either way — it’s no 20 miler.

But, I am excited for the next couple of weeks. And, as difficult as this past week has been, it’s nice to be able to acknowledge it, process it and then — move on.  Which I am doing now.

SALT FLATS OR BUST, BABY!


MY NEXT FIVE RACES


When I think of Easter, I often think of my angel Grandma — or Yia Yia. She was (and still is) a rock in my life. Her sense of humor, her love of family and her belief in me will always be a hallmark of her legacy. But, it’s one of the Greek Orthodox Easter traditions that she passed onto us, that I will always remember, do and say. In Greece, a common Easter greeting between one another is Χριστός ἀνέστη! (Christos Anesti) Meaning … Christ is Risen! But, instead of the greeted responding with the same greeting they reaffirm that saying with Ἀληθῶς ἀνέστη! (Alithos Anesti) Meaning … Truly He Is Risen! Since her passing over two years ago, I ponder much on that saying. It is because of Him that I know I’ll see my Yia Yia again. It is that victory over death that we will ALL rise again. I am grateful for this Easter season and for what it means to me personally, for my family and us all. I stand in reaffirming to all that Christ has truly risen! Happy Easter!

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This is the Utah way of saying … “I’m ready for summer, but I’m not sure if it’s here yet.”

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With a mug like this, Adventure’s First Stop™ is usually the bathroom.

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Teaching young Tatum the ways of the Hansen Egg Challenge. He's a natural.

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Weekly Review

As mentioned above, this wasn’t a good week for me — physically, mentally or emotionally. The root canal and tooth pain really threw me off. But, this upcoming week I am looking to make up for all of that. I don’t need huge mileage — because of my upcoming 50K — but, I want to get at least three good runs in, on top of the time on my feet that I’ll spend at PrepperCon on Friday and Saturday.

It should be a much better week. It’ll be physically demaning and a bit hectic, but that’s what makes it interesting — right?

Weekly Miles

Running Miles — 2.0 miles
Race Miles — 13.1 miles
Walking Miles — 21.61 miles
TOTAL MILES — 36.71 miles
Race(s) this week — Saltair Half.

April 2017 Miles

Running Miles — 6.0 miles
Race Miles — 39.3 miles
Walking Miles — 45.63 miles
TOTAL MILES — 90.93 miles
Races in April — Emigration Canyon Half Marathon, Riverton Half, Saltair Half, Salt Flats 50K and Tulip Festival Half

2017 Miles

Running Miles — 187.75 miles
Race Miles — 135.42 miles
Walking Miles — 371.09 miles
TOTAL MILES — 694.26 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 and Saltair Half.



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RACE #144: Riverton Half Marathon

Six years ago when I made the goal to run 180 races (half marathon or longer) before I turned 40, I had no idea that y age 36 I’d be nearly done with that goal. And, that really speaks volumes of how much running has changed and influenced my life these past half dozen years.

Up until about two years ago I had the IDEA of slowing down a bit and evening out the number of races so I could hit my goal in 2021. But, that never happened. Partly, because I used many races as training runs for ultras, but also, because, I didn’t want to slow down.

Okay, that could be the only reason.

Regardless, I changed my timeline for the goal to next year. I am now planning to run race 180 in July 2018. And, of course it will be where I started this crazy journey — the Bountiful Handcart Days Half Marathon.

Because, of this new timeline goal I’ve looked at my race schedule for the next 18 or so months and planned each race one out leading up to the race. I should have about 30 or so races this year, which is a lot for me. But, I have the goal in sight and many of these races are great ultra training for me.

It’s been tricky finding races, because I’m not able to put the many, many Runtastic Events races I love — Timp Half, Nebo Half, The Haunted Half, etc., etc., etc. — because I’m working for them now. So, I’ve had to find races to replace those on my schedule and I’ve had to find a few small races to put on my schedule that I normally wouldn’t. I’m not complaining, because a run is a run to me and I do like new challenges and new courses.

And, that’s what kind of lead me to run the Riverton Half Marathon. This isn’t a new race to me. I’ve run it twice before. Once in 2012 and again in 2014. It’s put on by the city — and it’s honestly not that bad. The registration fee is extremely reasonable — $30 for early bird and $40 if you procrastinate.

But, you also get what you pay for. It’s not a race done by thousands. There were a couple hundred or so. Not crowded at all. And, the shirts and medals have improved over the past years. But, it’s very much a small town race so if you’re looking for BIG event like Big Cottonwood, Ogden or St. George — you won’t find it in Riverton. But, they do a good job given it’s a city race and the budget they work from.

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Anyways, going into race week after last week’s Emigration Canyon Half Marathon, I kind of viewed this race as another race toward my goal. But, that all kind of changed midweek.

This past week Coach Blu from Addict II Athlete posted a video on the AIIA Facebook Group page talking about the opidemic plaguing the nation. On average, there are 144 people nationwide that lose their lives to opiate addiction — overdose, suicide, etc. This is a staggering number. That’s over 52,500 people every year.

These 144 people are our brothers, sisters, parents, relatives, friends and neighbors. Chances are we know someone who struggles with the addiction — and it’s sometimes difficult to see. Especially since so many of these drugs are prescriptions. Coach then challenged us, the team, to share this message through social media showing the world — and specifically these 144 — how wonderful a life of sobriety is, by hashtagging #144 in our posts.

After watching Coach’s video I soon realized that my race this weekend in Riverton was going to be my 144th race! I couldn’t believe the coincidence. But, then again, I did — because I’ve learned since knowing Blu coincidences DON’T happen between the two of us. I strongly feel this was meant to happen this way.

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I decided that I wanted to run this race in honor and memory of not just the 144, but for the AIIA team and my friends and family members that have lost their battle already. I didn’t anticipate going into this race with THIS much emotion, but in just a few short days — here I was.

I wanted to run in silence in their memory. Something that is — obviously — difficult for me to do. I’m a social runner, I love making conversation with anyone out on the course, at the aid stations or in the Honey Buckets. Well, okay, not in the Honey Buckets. But, you get the idea. This would be a sacrifice for me, but it would also be an opportunity for me to focus my attention on the message, on the 144, on my loved ones and the AIIA team. So that’s what I set out to do.

I knew race day was going to be rainy, but when I left my house that morning I didn’t expect it to be THAT rainy. It was cold and pretty much a downpour. I knew from social media posts that the Strider’s Winter Circuit Half Marathon in Eden was already cancelled because of the weather. I was just hoping my race wouldn’t be as well.

I thought about checking the race’s Facebook page, but I kind of made up my mind that even if it was cancelled I was still going to run the course. As bad as the rain was, I knew it couldn’t be as bad as the Ogden Marathon this past year. Nothing could. So, I was just going to drive to the race and hope there was going to be a supported race.

The commute was pretty wet, but luckily once I got to Riverton the rain wasn’t as heavy and the race was on. So after picking up my race packet I went back to my car to stay dry for a little longer. I knew I would end up drenched. Plus, I didn’t really feel like socializing much, just because of the nature of the run. I was already beginning to get emotional about it all.

At the sound of the gun, I stood back for a couple minutes to let the crowd go. I plugged in my headphones and set out to run. I started out running to some MoTab and some other classic music, but I ended up just turning it all off. Mainly, because I wanted to focus and center my thoughts on the purpose of my run — so it was easier to just turn off the music altogether.

I kept my vow of silence pretty much throughout the run, with a few exceptions. I ran into a Facebook friend out on the Jordan River Parkway, I did stop to say hello briefly. And, after staying silent for the first couple of aid stations I decided to at least say “thank you” instead of trying to say it with sign language. Besides, I don’t know if I was signing “thank you” right anyways.

But, I just focused running alone in my thoughts. And, it was a rather somber run. The rain was pretty persistent throughout the whole run. It didn’t let up until about mile 11 or so for me. I almost wished it kept raining because the sun came out and the last mile and a half were pretty warm. With my jacket and hat I felt like I was running in a sauna.

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The run as a whole was really emotional for me. I caught myself a lot in thought of friends and family members who lost battles with opiate addiction. I thought about the AIIA team and how so many of them fought to overcome their addictions.. I thought about the message of the team and how important it is to carry it’s message, because it can save lives.

The last mile was pretty uncomfortable for me physically. Between the increasing temperature and normal race fatigue, my sprained ankle was also flaring up a bit as well. But, that all felt secondary. I just focused on that finish line and the message of the team.

I got to the finish line in 3:05:11, not the best time. But, there wasn’t really a goal time for this race. After last week’s Emigration Canyon Half, where I pushed myself, I knew I’d have to pull pack just a tad. So I was happy with the finish time. I didn’t feel like I went backwards from the progress I made last week.

After refueling with some Gatorade and bananas I made the trek back to my car where I sat there for a while in silence. The culmination of everything just built up and I got rather emotional. It honestly kind of surprised me, because I don’t easily get emotional — I mean — I do, but it takes me a bit to get to that point. I was just grateful to be able to carry the banner of the team.

So what was assumed to be “just another race” became a race I’ll remember for many reasons. It was an emotional run for me. And, a moment I hope that someone out there that can draw inspiration from to make a change in their own lives. Whether that is moving toward living a life of sobriety — or simply resolving to live life more fully.

The focus now turns to the Saltair Half this upcoming weekend. I don’t have a game plan yet. But, I’d like to get a sub-three time, especially since I won’t be racing the following week due to PrepperCon. But, all of that is secondary, because my focus is on the Salt Flats 50K at the end of the month.

And, I can’t wait.


MY NEXT FIVE RACES


It’s hard to believe this was five years ago today. But, I share this picture every year on this date, because this is what LOVE looks like to me. This was right after my Mom’s double mastectomy and the moment my parents were reunited post surgery on what was their 38th wedding anniversary. What has struck me about this photo is the love in both their eyes. The concern and hope of my father and complete devotion of my mother. I can’t remember what was said, but words can’t convey the whole message being shared. There’s a lot to celebrate today. Not just for my Mom being five years cancer free, but 43 years of marriage for my parents. The decision they made over four decades ago set the tone for our family and the searches all us kids would make in finding a spouse. If I’ve learned anything from my parents’ relationship it’s that no matter what trial is in front of you, it’s tackled together in love, faith and devotion to each other. Which is symbolized so well in this picture.

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RACE #144: Riverton Half Marathon; April 8, 2017 (3:05:11) Did you know that on average 144 people lose their lives DAILY to opiate addiction? These are our brothers, sisters, parents, family, friends and neighbors. Utah is no exception to this opidemic. This week, Coach Blu challenged us Addict II Athlete athletes to show these 144 people the lives they’re missing not living a life of sobriety. He wants us flood social media with the hashtag #144 with the moments they’re missing out on in life. It was no coincidence that Coach would ask us this week, the week of my 144th race in my 180 goal. I’ve stopped believing in coincidences with Blu. So I made the decision to dedicate this run to the 144. I wanted to dedicate it to the family and friends I’ve lost to addiction. I wanted to dedicate it to my AIIA family. So I set out to run it in silence. Which I almost did. I muttered a few “thank yous” at aid stations and a couple hellos, but I just kept to myself with my heart and mind on the meaning of this run. The rain was persistent nearly throughout the whole race. I had soggy feet and cold hands. But, I didn’t care. My heart and mind took my attention elsewhere. It was a very emotional run for me. Especially as neared the finish line. I kept repeating in my head, “You are a Warrior! You have erased and replaced your addictions. Your mess is message.” All mottos of the AIIA team. After crossing the finish line and grabbing a few bananas, I just sat in my car for a while and kind of wept. It was a lot of emotion to process for me. I want this run — and my journey — to hopefully be a beacon for someone, anyone, to have the courage to take that first step toward a better life. That’s one reason why I share so much of my journey on my blog and social media. I know if I can do hard and difficult things like 50 milers and Marathons — others do hard and difficult things too. And, sometimes it takes someone else sharing their light to ignite that spark. If you struggle with addiction and you need help … REACH OUT! Life is too beautiful to let it pass by. #race144 #rivertonhalf #running @fight4phat @joshruns180 @josherwalla @addicttoathlete

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Kids are exhausting. Cute. But, exhausting.

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If you’re a model, would you put this in your portfolio?

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People sometimes worry about me being single and all. But, they needn’t worry about me … I get plenty of dates.

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Weekly Review

Last weekend at the tail end of my race down Emigration Canyon I rolled my ankle and sprained fairly good. Not fun at all. I did a couple slow runs mid-week to help straighten things out, but it was pretty sore the whole week. Not what I wanted or expected for my training.

And, I won’t lie, it’s been a frustrating month of ups and downs for my runs. If it’s not my ankle, it’s my back or this week — oral surgery. I’m having a root canal on Wednesday, so I am not sure what to expect from my running this week? I have a race on Saturday, but I’d like to get a run or two in before then.

Ugh. I just need to have patience that it’ll all work out. But, I’m getting a little anxious with my 50K coming up at the end of the month.

Weekly Miles

Running Miles — 4.0 miles
Race Miles — 13.1 miles
Walking Miles — 21.32 miles
TOTAL MILES — 38.42 miles
Race(s) this week — Riverton Half.

April 2017 Miles

Running Miles — 4.0 miles
Race Miles — 26.2 miles
Walking Miles — 24.02 miles
TOTAL MILES — 54.22 miles
Races in April — Emigration Canyon Half Marathon, Riverton Half, Saltair Half, Salt Flats 50K and Tulip Festival Half

2017 Miles

Running Miles — 185.75 miles
Race Miles — 122.32 miles
Walking Miles — 349.48 miles
TOTAL MILES — 657.55 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 and Riverton Half.



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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.

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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.

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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.

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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.

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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!

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Moana Singalong Chorus.

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

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GET THAT GLUTEN OUTTA MY FACE!!! 🚫🍞

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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.



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Feature in Dr. Jason R. Karp’s “Run Your Fat Off” Book

A number months back, I got contacted by Dr. Jason Karp — aka “The Running Doctor” — asking if I wanted to share a little bit about my story on a running weight-loss book he was writing. And, of course I said that I would love to. I’m always willing and wanting to share my story, because I don’t know who I will inspire or motivate. If it wasn’t for others that inspired me — I am not sure what direction my life would be in. I want to pay it forward the best I can, whenever I have a chance.

After a few interviews and email exchanges, including the selection of ‘BEFORE’ and ‘AFTER’ pictures with Dr. Karp, I just waited for the book to be released. And, well — it arrived yesterday in the mail! Dr. Karp was nice enough to send me a personally signed copy.

I thumbed through the pages looking for my story and picture and was quite surprised to find it on page 18 of the book. I was one of the first stories he shared. But, I kind of forgot what I had shared with Dr. Karp and it was fun to go over the content of the interview again.

I loved the piece of advice I shared for new and aspiring runners …

“It doesn’t matter what your size, experience l, or fitness level; just get out and run. No one cares how you look running, because everyone looks ridiculous running. Have you ever looked at race photos? Don’t worry about it. Be out on the road or trail for the right reasons. For you.”

I’m glad I was able to share a small part of my journey in Dr. Karp’s book and it also further motivated me to continue to work on my book. A book that has always seemed like it’s been a work in progress. Because — well — it has. It’s something I wanted to start back in 2010 after I lost 100lbs and it’s kind of morphed into something else, because my story has grown, progressed and evolved since then.

I’m learning that it is less about my life changing as it is me living life more and more.

So, I continue to write a little bit more and more each day. And, when the time comes I’ll reveal and share more on my writing projects. I just don’t know if now is the time to share all of that.

Whatever your fitness running goals are check out Dr. Karp’s new book “Run Your Fat Off” you can find it pretty much anywhere online and I am sure if you’re into those things called bookstores they’re there as well.

But, I must publicly thank Dr. Karp for allowing me share that small part of my story in his new book. It really means a lot and I hope someone out there reads it and finds that motivation and inspiration to live a life they never dreamed.

Ode to Big Cottonwood Canyon …

I love Big Cottonwood Canyon. I’m pretty sure I’ve said that a million times on this blog. The proximity, scenery and elevation drop is bar none. Well, I shouldn’t say bar none, because Little Cottonwood Canyon, American Fork Canyon and even Emigration Canyon can give it a run for its’ money. But, when it comes down to it all, Big Cottonwood Canyon is the one that’s getting the last rose.

I’ve been looking forward to this past weekend’s run for WEEKS! And, I mean WEEKS! So when I threw my back out last Monday I was nervous I’d have to skip this run. But, I did some slow miles, lots of stretching and core work to help strengthen that back. All that fun stuff.

But, I really didn’t want to miss this run — besides, I was the one who set it up in the first place. It’d be like not showing up to your own party. Luckily, I made it! And, there was a great turnout.

Most of us met at the Park n’ Ride at the mouth of the canyon at 6:30am before carpooling up. There were a couple other groups that either went at 5:30am (sooooooo early) and a few later than the main group. It was a lot of fun to get everyone together and social offline.

I wasn’t sure what mileage I wanted to do — with the factors of my back, recent race schedule, future race schedule and the like — I kinda decided somewhere between 8-10. That seemed like a good number. But, I didn’t really decide until I got to the Park n’ Ride when my friend Camille said she was doing nine miles. That seemed liked a good comparison (smack in the middle), plus I always like running Camille.

At 6:45am we jumped in the car and carpooled up the canyon. We dropped off a few at 8 miles, but the rest of us went up the extra mile. After a little more stretching of the back we headed down the canyon back to our cars.

For the first couple of miles I kept up with Camille pretty good, but I was slowing down. Part of it was my back, but it was more of a combination of my tired legs and this being my first downhill run of the year. I knew my speed wasn’t going to keep me up with Camille so I sent her ahead.

After Camille left I just plugged in my music and just zoned out. I focused not necessarily on my pace, but just not walking. I had to walk a couple stretches — not out of fatigue, but I just didn’t know if it was icy (there was actually only one sketch stretch that was icy). The last thing I needed was to fall with my back.

Even though I wasn’t as fast as I wanted — I didn’t really care. I’ve been ultra training all winter so of course I am going to still be rather slow. After the Salt Flats 50K I’ll have more time to do some speed work — speed work that will focus on doing really well at the Revel Big Cottonwood Half in September. If you’re wondering — that’s the goal. There’s a lot that will and is going into that training, but that’s a post for another day.

Anyways — the nine miles down were beautiful as ever. The beauty of this canyon is breathtaking and is one reason I love running it. Whether it’s the Vigor Big Cottonwood Half, Drop13 Half or the Revel Big Cottonwood Marathon — I hate missing those races, because they’re fast and gorgeous.

I am not able to run the Vigor Big Cottonwood Half again this year, but I am excited because they have a trail series of half marathons starting this year. They’ve had smaller distances, but not the half — until this year. There are three throughout the summer and I am signed up for the one in August.

I can’t wait!

Seriously, the excitement is ridiculously high.

I really enjoyed the run. It was great being around so many great friends. I absolutely love the running community, especially here in Utah. There are so many runners who inspire and motivate me to do my best. I feel extremely lucky and blessed.

Moving onto next week — I have my 25K next week on Antelope Island. I’m rather giddy about this one for a few reasons — one, IT’S TRAIL and, two, IT’S TRAIL! I get to break out my Trekking poles, douse myself in bison repellant and enjoy an aid station full of M&M’s, salted potatoes and Nutella tortilla wraps.

Trails speak my language.

Plus, I have a number of friends running the 100 and 50 miler so I might stay for a little after my race to encourage them along. The dangerous part about doing that is the more time I spend watching these amazing runners tackle 100 miles — the more it makes me to tackle that distance too.

I’m crazy, but am I that crazy?!

Please don’t answer that.

Anyways, ANTELOPE ISLAND OR BUST, BABY!


Weekly Review

It was a tough week for miles. After throwing my back out on Monday at the Dentist office — the week was used stretching out the back and doing lighter workouts. I got about five miles of sloooooow miles in during the week. Just enough to keep my back lose.

I was worried about being able to run the group run, but manage a good — but, slow — 9 miles down Big Cottonwood. I didn’t want to overdo it because of my race this weekend out on Antelope Island. I am running the Buffalo Run 25K. I’ll be on my feet for a while during that race — so, the focus is this week will be lower mileage and continuing to stretch my back out.

Weekly Miles

Running Miles — 14.0 miles
Race Miles — 0.0 miles
Walking Miles — 21.97 miles
TOTAL MILES — 35.97 miles
Races this week — None.

March 2017 Miles

Running Miles — 17.5 miles
Race Miles — 13.1 miles
Walking Miles — 41.3 miles
TOTAL MILES — 71.9 miles
Races in March — March Madness Half and Antelope Island 25K.

2017 Miles

Running Miles — 133.65 miles
Race Miles — 83.02 miles
Walking Miles — 189.53 miles
TOTAL MILES — 406.2 miles
Races done in 2017 — New Year’s Half Marathon, Sweethearts 5K, Jackpot Running Festival, SL Tri Club Indoor Half and March Madness Half.


I tried to convince Dave to get this shirt. But, he declined. At least for meow. #walmartventures

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It’s National Dentist Day … naturally, I’d be celebrating it here. #nationaldentistday

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Sadly, none of these dispense cotton candy. #nationaldentistday

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RACE #141: March Madness Half Marathon

One thing I love about endurance sports — specifically running — is unlike other sports, like most team sports, the venue changes from event to event. And, the outcome is up to you, not necessarily how you and your teammates work together on an uniform and familiar playing field.

In running — especially distance running — distances may be the same, but courses (or playing fields) all differ. And, I love that. A race down Big Cottonwood Canyon is going to be completely different from around the neighborhoods of South Jordan, the trails of the Bonneville Lakeshore Trail or around the Utah Olympic Oval in Kearns.

Then on top of that you’re going to face many different variables — dealing with anything from weather, your training preparation, your fueling, your mental state, etc., etc., etc., etc. That’s why racing is so personal. It’s YOUR race — and nobody else’s. And, this race was very much a reminder of the importance of that mentality.

Going into the race — I didn’t know what to expect. Compared to last week when I ran the SL Track Club Indoor Half in Kearns — I wasn’t recovered from my previous week’s ultra. I felt it pretty early into my run. The legs were kicking and screaming trying to remind me of the hell I put them through the previous week.

This week — I felt more rested. My runs during the week weren’t fast, calculated or overly efforted. They were more shakeout runs. I just wanted to feel and do better than last week’s race. And, I think I got my legs there come Saturday morning.

I didn’t want to put a time goal on this race, because I haven’t been half marathon training — or maintaining. My training miles from December until February were pretty much all focused on my ultra. Meaning — they were long and slow miles.

In fact I am pretty sure the first 13 miles of my ultra took me over four hours? So speed work hasn’t been on the training docket for me for quite a while. Which I’m not worried about, because after my 50K in April I’ll be gearing my focus toward that anyway.

Anyways — despite all of the reasons why I shouldn’t or didn’t need to make a time goal. I did.

I simply wanted to run a sub-three hour half marathon. That seemed like a reasonable and doable goal. I’ve been losing weight, gaining more energy with my Hashimoto’s friendly diet and feeling strongly lately — so why not?

I knew it was going to be a challenge because of my lack of half training, still temperamental post-ultra legs and the flatness of the course. The race was along the Legacy Parkway Trail — which is flatter than flat. I guess there are some hills, but only people in Kansas would consider them hills — so they don’t count.

Anyways — I knew a flat course with my iron legs could be difficult to gauge an estimated time — but, I didn’t care. I just wanted that sub-three time. I felt like I could do it. So, that’s what I shot for.

When the race started my legs felt pretty good. Not amazingly good — but good. So this encouraged me. And, considering there was a pretty strong tailwind behind — I felt like a racehorse. So I kept trying to mentally push myself a little bit more per mile — just focusing on that effort here and there.

And, really, I felt great.

About 3-4 miles into the race I am starting to think that this goal was more than doable, but expected. I was really on cloud nine, because I felt great. A lot which I attributed to my diet changes and newfound energy.

But, around this time as I was beginning to see the runners return from the out and back return trip — I realized in dread. THIS AWESOME TAILWIND IS GOING TO TURN INTO A NASTY HEADWIND!

And, yeah, as I saw friends pass some of them made comments about the headwind. At this point I started dreading the turnaround point. Because, I’ve dealt with some nasty headwinds. None as horrific as the Ogden Marathon headwind — there’s no joy in a 30 MPH headwind in the rain. That was pure hell. But, I digress.

So while I knew it wasn’t going to be fun — I also knew it wasn’t going to be the worse either. And, thankfully it was not raining, otherwise I’d be singing a different tune.

Once I turned around the change was pretty immediate. There were some nasty gusts — the kind that make you kinda loose your breath for a second. But, the headwind was pretty constant.

After about a mile of just pushing through the wind — I gave myself two options for the last five or so miles. I could, one, keep running for that goal or, two, start walking a bunch and make the excuse that the wind was simply too hard and I got tired.

Luckily, I chose the first option. And, I just kept going.

I felt like if I pushed myself that I could still get my sub-three time. I had to try. I figured at the turn around I was on pace for about 2:40-2:45 — so I still had a shot.

I am glad I went with that decision, because I ran hard into that wind, but it was very, very difficult. It was a fight to keep running and it took A LOT out of me. My mile 10 — I felt like I was beyond empty.

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At this point I stopped looking at the watch, because I knew I was going to be cutting it close. The difference between directions was really that much. My legs started getting really tight because of the effort and threatened to cramp on a couple occasions. But, I kept going.

Around mile 11 — I found it easier and faster for me to mall walk some stretches. I hate resorting to it, because I always fear it will turn into a mosey. But, I focused on my stride and arm swinging (if I had two pound dumbbells I am positive I would have been MUCH faster) and it really helped relieve a lot of the strain on the quads. I focused on alternating between my mall walking and running in a 1:1 minute ratio.

And, for the most part that helped.

But, I was still on empty.

Once I got off the trail and back onto the streets toward the park I happened to glance at my watch to notice I had a minute to run the last 3/4 of a mile or so. I just kind of stared at that reality — and didn’t feel disappointment — at all. Besides feeling sore, dead and depleted — I felt proud. I felt strong. I felt — good.

That last stretch I had a conversation with myself — first, thanking me for deciding making excuses to walk and, second, realizing that my effort was beyond a sub-three effort. On pretty much any other course my effort that day WAS well below a sub-three time. And, I knew a windless — or even less windy day — that effort would give me a sub-three time.

And, to say and realize that — knowing I could have just started walking as a sign of defeat — made me really proud of myself.

I came in just over 3:06 hours. But, those six minutes were invisible to me.

Because, I got that goal.


NEXT FIVE RACES


So during my race today I saw a seemingly perfect banana laying on the side of the road. I was going to pick it up, but I figured … someone might have left it there for later. After I turned around and came back I noticed it was still there. I also noticed it was half eaten. Being a hungered, I looked at it (checked it for needles … I was taught that from Trick or Treating in the 80’s), ripped off the tip where it was a bit bruised … and I ate it. So whoever left that half eaten banana out on Legacy Parkway Trail this morning … THANK YOU! It saved me from cramping, it was delicious and was also the burst of energy I needed to do the last two miles. #race141 #marchmadnesshalf #running @joshruns180 @fit.phat

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Played LIFE™ with my 5 year old niece tonight … guess who got married before me? #yepshedid #likereallife

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RUNNING MILES

119.65 miles

RACE MILES

83.02 miles

WALKING MILES

167.56 miles

TOTAL MILES TO DATE

370.23 miles



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