Tag: Runtastic

RACE #158: Nebo Half

NEBOOOOOOOOOOOOOOO!!! I love this race. Absolutely love. I would marry it if I could. But, alas, I can’t marry races — which is pretty sad. But, that won’t displace the Nebo Half within my hearts of hearts.

The course race holds my PR (2:08) that I set back in 2013. I am nowhere near that pace right now — and that’s okay. That can of worms is a post and a half for another day. But, this course is FAST, it’s beautiful and just downright fun — regardless of my pace.

Nebo will always be my favorite half marathon.

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As I have mentioned numerous times — this year has been a TOUGH year for running for me. Whether it’s been DNFs, DNSs, my thyroid levels, sprained ankles or the recovery aftermath of said sprained ankles — I just haven’t been able to get a rhythm to my training. It’s sucked. Sucked hard.

So going into Nebo — I didn’t really have a set goal. I wanted to sub-two. I also wanted to sub-2:50. That would have been my best half time of the year. But, after last week’s “Keto Krash” — I just didn’t want to set a time goal. My goal was just not to crash. It was more important to figure that all out now than to get a year’s best time.

So that was plan. I would still plan on doing my best. But, that wasn’t my first priority. I just never want to feel the way I did last week after my race again.

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I decided from last week’s experience to do things a bit differently. First thing, no eggs. They upset my stomach — especially so early in the morning. So my protein intake was cheese, turkey and some almond butter instead.

Second thing, I decided to eat a half banana before the race. That’s 10 grams of carbs for the half banana and I was hoping that’d give me a good enough jump during my first half of the race. Which it did.

And, then lastly, I decided to run with a hydration pack full of Powerade Zero. I usually don’t run with a hydration pack for anything shorter than a marathon, but on this diet I really should because the shortage of electrolytes probably did me in more than anything last week.

I also decided to run with an applesauce packet JUST in case I felt like I was crashing. There’s 13 grams of carbs in one pouch so it wouldn’t be killing my diet. But, I wanted to avoid using it unless I absolutely needed it.

Race morning went fairly well. I drove from Bountiful to Payson which is about an hour drive — so my wake up call was at 2am. Too too early. But, the nature of being a runner, right?

After loading the bus with my friend Zack we wandered up the canyon. Our driver missed a turn which we didn’t realize until we were at Mile 8 … of the marathon. There were some upset runners, but honestly — I didn’t mind, because that meant it was less time spent in the chilly canyon weather.

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After waiting about an hour or so for gun time we were off at 7am. It was hard not wanting to go “balls to wall” down the canyon. But, I knew I had to temper that excitement to avoid a crash later in the race.

I found myself a comfortable pace a couple miles in the race and decided to just focus myself at that speed. It wasn’t too fast, but it wasn’t too slow either. It felt comfortable. And, if I felt like I could push it a bit more later in the race — I would.

It was just a good nice pace.

Besides focusing on my speed, I focused on my breathing, gait and energy levels. It really helped having my hydration pack with me, because every time I felt thirsty or a need for a jump of energy — I just took a sip of my Powerade.

At aid stations I still took water, but made sure to drink my Powerade Zero instead of what was offered me. Of course because of the added sugar. But, I really got into a good groove around Miles 4-5 and felt like pushing myself a bit — so I did.

Things were going pretty good until a couple miles later when my foot and ankle started hurting. I haven’t had a lot of pain in the ankle since I’ve started physical therapy, but it really started during around Mile 7-8 — and this killed any mojo I was building up for the rest of the run.

Not only was my ankle hurting, but the top of my foot was hurting as well. During the race I was rather concerned about it, because I didn’t want to unravel everything I worked hard to strengthen. But, after my race I Googled my symptoms to see if that might show what reveal what was going on with the foot.

Fortunately — and unfortunately — I found out it was a two fold problem. Easily fixable. But, I figured the combination of me tying my shoe too tight and focusing my gait to land on my big toe first caused the muscle to strain, which also caused my ankle to hurt as well. It was sore most of the day, but luckily by Sunday — I was fine.

I really need to be more careful with my shoes. That was a total rookie mistake. But, I can see why I did it — I wanted to give that ankle a lot of support. Which I did. It was — unfortunately — just too much support.

The last five miles were tough. I yo-yo’d my friend Amanda a bit which made the miles go a bit faster since we bantered a bit back and forth. The course got fairly hot around 9-10 which zapped a good amount of energy, but I just kept on going.

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Despite my foot and heat I didn’t want to leave any doubt that I gave everything, so in those late miles I forged through the rolling hills and streets of Payson passing a number of other runners. They were small victories, insignificant to the masses, but big to me in the moment. Especially since I just wanted to finish strong.

As I made the turn toward Payson Park and the finish a large gathering of my AIIA team was cheering me on. I was joined by Zack and Russell for the home stretch — I couldn’t have asked for a better group of fine young me to run me in. Both of them of ran the half — and Russell who’s barely 10 even got a sub-two time! So proud of both of them!

After I finished I grabbed some water and felt a crash coming on. I gave my all. Which is a great feeling, but at the same time I just found a patch of grass and sat sipping on water and my Powerade while chatting with friends.

I know I have a lot of work to do to get myself back to where I was a couple of years ago, even in 2013 when I PR’d on this course. I know I have it in me. And, I feel very hopeful with the changes that I’ve made with my diet and workout regime — that I’ll get there. But, at the same time — if I never get back there — I am happy running the rest of my life at any pace or speed. Just as long as I can still do it.

But, I’m never NOT going to try to get back there — no matter what curve ball life seems to throw at me. I can’t wait to see what I can do on this course within the next year.

And, that’s what drives me to come back for more.


MY NEXT FIVE RACES

My next race is the Revel Big Cottonwood Marathon. I am sweeping the course, which is always a party and a half. This will be my fourth year sweeping the course. I did downgrade my Huntsville Marathon entry from the full to the half — I need to focus on strengthening the ankle, not running it into the ground. That is also why I decided to drop the St. George Marathon. There’s a remote chance I’ll still do it. But, with my training right now — I don’t feel confident enough that I’ll hit the cut off times.

Anyways, still lots of running and training to do this fall, I can’t wait …


RACE #158: Nebo Half, August 26, 2017 (3:02:55) NEBOOOOOOO!!! Always my favorite half, because it's fast, beautiful and fun! Took it easier than usual as to avoid a crash like last week — also still trying to get used to my keto diet. But, still loved every minute of it! The race benefitted the @addicttoathlete team, so there were AIIA athletes at pretty much all the aid stations. It was so great seeing their smiling faces every few miles. I felt strong and I can tell my body is acclimating much better to my new diet. No crash. Running with my own Powerade Zero helped. I'm hoping for some better times here in the fall to finish off 2017 strong! It's been a tough year for me. #race158 #nebohalf #running @runtasticevents @addicttoathlete @josherwalla @ketoshua @joshruns180

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One of the best parts of keto — once a guilty pleasure no longer associated with guilt. On my way home from Payson to Bountiful, I stopped in American Fork for a Double Double Protein Style Burger from In n' Out! It definitely hit the spot! ———————————————————— #innout #proteinstyle #doubledouble #ketolunch #lunch #ketoshua #fitness #wellness #health #running #runnerslife #runner #run #weightloss #weightlossjourney #hashimotos #hashimotoswarrior #thyroid #hypothyroidism #workout #wod #instarunner #run4fun #runningcommunity #keto #ketodiet #ketonics #ketorunner ———————————————————— @ketoshua @josherwalla @joshruns180 ———————————————————— Follow my blog at www.phatjosh.com

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She's so angelic, she even has a halo.

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Weekly Miles

Running Miles — 9.0 miles
Race Miles — 13.1 miles
Walking Miles — 31.02 miles
TOTAL MILES — 53.12 miles
Races This Week — Nebo Half.

August 2017 Miles

Running Miles — 42.0 miles
Race Miles — 40.0 miles
Walking Miles — 92.39 miles
TOTAL MILES — 174.39 miles
Races in August — (3) Elephant Rock Trail Half, Run Elevated Half and Nebo Half 

2017 Miles

Running Miles — 353.05 miles
Race Miles — 322.42 miles
Walking Miles — 872.54 miles
TOTAL MILES — 1548.01 miles
Races done in 2017 — (22) 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, The Hobbler Half, Handcart Days Half, DesNews Half, Elephant Rock Trail Half, Run Elevated Half and Nebo Half.


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Experiencing the “Keto Krash” …

Remember how, when I started this diet, I said that I didn’t know what I was doing? Yeaaaaaah — last Saturday — I had NO idea what I was doing. While running the Run Elevated Half Marathon down Little Cottonwood here in Salt Lake, I totally crashed.

Not the kind of crash where you fall down scrape your knees and whatnot, but physically, mentally and emotionally — CRASHED. It took me almost over a half hour to finish the last miles. It was bad.

But, luckily for you, I am alive and able to blog about my experience. Not to mention to share a few things I learned from my experience, that I will be doing differently this weekend at the Nebo Half.

So let’s start off by identifying what I did wrong …

  • I didn’t fuel properly for this phase of my diet. I focused on drinking electrolytes the night before and morning of the race, but that wasn’t enough. I mainly fueled with fats and protein.
  • I don’t think I ate enough food in the morning — I ate some turkey and cheese, some hardboiled eggs, dill pickles and couple slices of pork I cooked the night before. That seems like quite a bit of food, but it wasn’t and I felt that fairly early in my race.
  • I ate two hardboiled eggs a half hour before gun time. This didn’t settle well on my stomach and gave me some unpleasant gas. I felt sorry for the downwinders. It was a bad decision all around for me.
  • I didn’t properly refuel with electrolytes during the race. I started taking sips of Gatorade, but to avoid the extra sugar I focused on hydrating with more water. It’s no wonder I crashed at Mile 11 with this game plan.
  • And, lastly, I didn’t research enough of what I should have done for the half having just started this diet.

Here’s what I probably should have done …

  • I should have slightly spiked my carbs before the race — like a half banana, half an orange or some kind of carb-filled fruit. Nothing processed, but a whole food.
  • I should have run with my applesauce packets I am accustomed to running with lately. Each packet has about 13 grams of carbs and if I sipped this throughout the run it would have helped me a lot in the middle of the run.
  • I should have packed my own Powerade Zero to drink throughout the run. If I was so worried about the sugar — there’s an easy solution to that problem.
  • I should have read and researched more — and not been so stubborn in not allowing myself to eat a few extra carbs right before and during the run.

And, finally, here’s what I am planning on doing differently this weekend during the Nebo Half …

  • I am going to read more about what I should doing to avoid a crash during a run while on a keto diet. That’s a must. I need to avoid that as my #1 goal for this weekend’s race.
  • I am going to eat a half banana about 10-15 minutes before the race — just to give myself the jump of energy.
  • I am going to run with two applesauce packets. I am going to sip from one as long as I need to, keeping the second as a backup plan.
  • I am going to bring my own Powerade Zero — either on my waste or on a hydration pack. I haven’t decided yet — I kinda hate both — so it might be a game time decision which one I go with. But, it might be the backpack, belts make me feel weird.
  • I am not going to eat hardboiled eggs before my run, but I will load up some peanut butter, meat and cheese the morning of the race. I need more calories — lots more. But, not too much where it’ll make me sick.

I think these are good assessments and good directives. I’d like to say that I don’t need the half banana or applesauce, but I feel like right now I do. Plus, it’s unprocessed and not too carb loaded. I hope to ween myself off it completely within the next month.

But, we’ll see?

I just need to listen to my body and take the cues it’s giving me so I don’t have a repeat of Saturday. That’s not going to happen again.


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RACE #135: The Haunted Half — Provo

After a week off from running and pretty much anything strenuous after my 50 miler, I hopped back into the saddle with the Haunted Half. This is my sixth Haunted Half (three in Provo and three in SLC) and I love these races. They’re always a party and just tons of fun. They’re a great race to cap off the racing season.

And, for the fifth time — I have also swept the course. In fact the only time I didn’t sweep the course was in 2013 when I ran the Haunted Half for the first time. And, as much I love both downhill courses in which I can fly down — I much prefer to sweep, because that’s where the real party is at.

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If I wasn’t sweeping this year’s course again, I am not sure if I would have ran it — mainly because of last week’s 50 miler. Then again as I am typing this, I’m totally lying to myself — I probably would still run it. I’d either go my pace or just joint the sweeping party in the back.

Anyways — my friends Jim and Jill — wanted to join the party and kind of see what it was like sweeping. They’ve heard about the number of races I’ve swept and really wanted to see if it was THAT much fun as I make it out to be. Of course I told them they could tag along (this invitation is out to anyone whenever I sweep).

Game plans for sweeping really vary according to the course and race. Some racing companies have very strict cut off times, some don’t and others are somewhere in between. And, this can vary even from race to race within the same race company.

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For instance sweeping Timp is much different than sweeping this race. Since we’re on public roads down the canyon in American Fork Canyon I have to be out of the canyon at a certain time. So my goal is to keep that pace and encourage runners who are behind that pace to keep up with me. If they can’t they’re bussed to the mouth of the canyon where they can resume the race.

Whereas here there isn’t a strict cutoff while in the canyon, because the majority of the race runs along the Provo River Trail where it doesn’t impede traffic. So the pace is less of a hard cut-off and more of “as fast as the slowest runner” approach. Which I like, because it gives you time to get to perfect strangers.

My plan for this race was to hold back after the gun time and let the masses go and then kind of fartlek the first 5-6 miles, especially since that’s usually the steepest part of the race. So most of the walking breaks would come when we caught up with the last of the runners ahead of us.

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When I don’t have to worry about a certain pace I don’t like interfering much with the runners. This is their race and I want them to enjoy it. I don’t like really letting my presence known until about the last half of the race if I can avoid it, because let’s be honest — no body wants to be caught by the sweeper.

I get that — I’ve been in the same boat. And, if someone says something to me, especially in the first half of the race I make sure they know I’m friendly and won’t sweep them off the course — and more than anything just want to be friends with them.

So the first 5-6 miles of the race was just spent fartleking along with Jill and Jim. And, we had a blast! Jim was dressed as Bat Bacon — and was definitely the life of the party. Cyclists, runners and walkers along the trail couldn’t help but smile seeing this giant piece of bacon dressed as Batman trudging along the trail.

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We stopped for pictures along the way — many of Bat Bacon in superimposed snapshots — and countless others of the skeletons and signs along the course. Many in which we dressed up with some of our gear or anything laying around that might add to the picture op.

It was fun.

At Mile 6 I caught up with JessicaSue whom I paced at the Salt Lake Haunted Half last year. I suspected that at some point we would catch up. She was running with her husband and a friend. When Jim, Jill and I caught up with her she was starting to have some calf issues.

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We yo-yo’d between her and a couple of other runners, but around miles 8-9 we ran exclusively with her party. I was impressed with her resolve and attitude through those last miles — it was tough on her. But, after dealing with similar issues last year I could see how much stronger she was this year in dealing with the pain.

The conditions for the race couldn’t have been better either. The weather was perfect for an October race. Probably a bit warmer than usual and running in a one-piece jumpsuit probably wasn’t the best choice for me. But, it was what it was and I wouldn’t want to be anywhere else.

Jill and Jim were invaluable in helping JessicaSue and the party alone the course. Jim provided the music and comic relief while Jill brought her insight and perspective to help JessicaSue process and deal with the pain. They might not have been “official” sweepers, but they were every bit invaluable.

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One we were out of the canyon we had about three miles left and we just gutted it out. I was so proud of JessicaSue. It wasn’t easy. Even I was having issues with my legs around this point just from my 50 the week before. It was a lot of time spent on my feet.

But, the focus was simple — get to the finish line. And, we did step by step, mile by mile. It wasn’t easy, but we made it.

Tricia and the Runtastic crew were fantastic to us. They left the famous pumpkin arch up until we got to the finish line. And, we were greeted by ice cold water and food. I couldn’t have asked for better hospitality. They really put the runner first and made sure we all got the same treatment.

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It was great being able to pace JessicaSue again and do so with Jill and Jim. My legs were very fatigued, which I guess is kind of expected being out there on the course for over five hours. But, I tried keeping it into perspective — it was great ULTRA training for my race this weekend.

Plus, half way through the race I started fantasizing about ice baths and ibuprofen. So on my way home I took a pit stop to the gas station to get a couple of bags of ice and treated myself to painfully wonderful ice bath once I got home. Between that and the Ibuprofen it absolutely helped relieve the pain.

All in all, it’s another race underneath my belt, but it was also a great reminder to me on why I do this. I love pacing. It’s not always easy, but it is one of the most rewarding things about running to me. And, anything worth doing is never easy.

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I knew it was going to be tough being my first run after my 50 miler, but it was great preparation for this weekend’s 50K. Not just physically, but mentally. I want to get one more run and another good workout this weekend before my race — and I feel like I’ll be okay for my race.

I mean, I know I can do it. I’m not worried about that. I’m just worried about having fresh legs.

But, the season is winding down. I have a couple more race before the end of the year and I plan on focusing on strength training in December and most of January before refocusing on running again. But, that’s all a post for another day.

YEAH RUNNING! YEAH PACING! YEAH HALLOWEEN!


136-buffalo-50k

I sometimes question my sanity. Okay, I often question my sanity. Well, okay, I always question my sanity. I mean who follows up a 50 miler with a 50K a couple of weeks after the 50 miler? Idiot runners that’s who.

And, as idiotic as it sounds — I can’t be any more excited. I love the longer distances. I love the trails. I love the challenges. I love the scenery. I love the community. I just love, love, love the goal and task at hand.

The goal is to simply finish like all of my races over 26.2 miles. But, I do want to do better than last. I ran the 50K in ten hours — I want to do better than that. I’m not in a position to say for certain if that’s going to be by a couple of hours or couple of minutes? I just want to do better than last year.

I will be running this by myself — well, without Tim or Jason. So I am not sure what that will do? It will be a good challenge for me and I am excited to just do my best and enjoy the ride. Is there anything else to it?

But, after this race, as I’ve mentioned before, I am planning on focusing more on the weight and strength training to give my legs some rest and focus on getting stronger so my training in the spring can be better. I feel like I’m in a good place and I can’t wait to balance things out a bit more even.

137 - thankful 13 138 - resolution run139-st-george



2667in2016

RUNNING MILES

251.55 miles

RACE MILES

368.98 miles

WALKING MILES

1254.83 miles

TOTAL MILES TO DATE

1875.36 miles



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InstaReplay: Timp Half

WOOWEE! What a race! I ran the Timp Half this morning down in American Fork. One of my favorite canyons and races — seriously. It’s hard to compete with AF Canyon in beauty and grandeur. Big Cottonwood Canyon is up there — but, AF Canyon is my favorite northern Utah canyon by a landslide (probably not the best use of words there, huh?).

With this being my third race in the past week I didn’t know what to expect from this race. I really wanted to take another stab at a sub-2:30 finish time. But, I struggled convincing myself whether or should try again or not? Especially having done 2:32 on Monday.

Anyways — I decided to just start off with the 2:30 pacers and see how far that would get me. It got me two miles until I ran out of gas. But, that’s not story of this race. The story of this race is one of merging physical and mental toughness. I won’t go into details until my race recap on Monday, but I was very proud of my effort and time.

I am waiting for the final race results to be posted, but I think — THINK — I finished around 2:39? I didn’t run with a Garmin so I am not sure. But, based off the glance of my phone’s clock and quick math equation at the finish line — I think it was 2:39? But, if not — I’ll be happy with any time because I earned it.

And, it was tough. Yet so rewarding.

Here are a few pictures I took before/during/after the race. Make sure to come back on Monday for my full race report.

This canyon. 😍❤💩💩️💩 #timphalf #race128 #running @runtasticevents @joshruns180 @fight4phat

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RACE #128 IS ON THE BOOKS! Not only that, but my third half in the past week. My legs are spent, but I feel extremely happy with my effort and time. I don’t have an official time yet, but I think it’s somewhere around 2:39(ish)? I didn’t run with a Garmin so I wouldn’t know for sure and time is posted. But, today was a mental victory for me. After running two half marathons last weekend, I had many reasons to take it easy, but I didn’t! BAM! I’m feeling stronger and lighter and my stamina is returning. There were times today I felt on top of the world! Others, not so much. But, that’s running for you. Such a metaphor for life. Next up Run Elevated in a month. And, then marathons galore in September leading up to 50 miler in October. BAM! #timphalf #race128 #running @runtasticevents @joshruns180 @fight4phat

A photo posted by Josher (@josherwalla) on

RACE #128 IS ON THE BOOKS! Not only that, but my third half in the past week. My legs are spent, but I feel extremely happy with my effort and time. I don’t have an official time yet, but I think it’s somewhere around 2:39(ish)? I didn’t run with a Garmin so I wouldn’t know for sure and time is posted. But, today was a mental victory for me. After running two half marathons last weekend, I had many reasons to take it easy, but I didn’t! BAM! I’m feeling stronger and lighter and my stamina is returning. There were times today I felt on top of the world! Others, not so much. But, that’s running for you. Such a metaphor for life. Next up Run Elevated in a month. And, then marathons galore in September leading up to 50 miler in October. BAM! #timphalf #race128 #running #fitness #workout #wod #whole30 #round3 #day15 #runutah @runtasticevents @joshruns180 @josherwalla

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Reshuffling my 2016 race schedule a tad …

Ugh.

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

No, I’m not getting married.

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

Anyways, I digress.

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

KIDDING.

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

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

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

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

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

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

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

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


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UPDATE: My 2016 Race Schedule

With the recent changes to my race schedule — including the addition of the Pony Express Trail 50 a few weeks back I thought I’d update my race schedule some.

Most of these races I am racing — but, there are a couple that I am pacing with the RYR Pacers — namely the Alpine Half, Haunted Half and Thankful 13. All in which I will be sweeping. So you can be guaranteed to see the ‘ol sweeper costume to come out for the Haunted Half.

Now this schedule doesn’t reflect all of my races — it’s just any race over 13.1 miles that counts towards my 180 goal. This also doesn’t reflect on my volunteering at other races. I am planning on volunteering a number of On Hill Events — namely the Midnight Runs, Layton Marathon, Frightmares Half and the Santa Runs.

Oh, and since I am running the Pony Express 50 in October I am added an additional marathon, Huntsville Marathon. My training plan called for 28 miles that day — and I’d much rather get a medal and t-shirt if I have to run 28 miles.

So in all that’ll be 22 races over 13.1 miles … 18 half marathons, two marathons, two ultra marathons — and of course — Ragnar.

Not bad — not let’s get running!

117-marchmadnesshalfmarathon.fw 118-provocityhalfmarathon.fw 119-vigorbigcottonwoodhalfmarathon.fw 120-alpineclassic.fw 121-drop13bigcottonwoodhalfmarathon.fw 122-ragnarrelay.fw 123-afcanyonraceagainstcancer.fw 124-13milesoffreedom.fw 125-handcartdayshalf.fw 126-desnewshalf.fw 127-timphalf.fw 128-nebohalf.fw 129-revelbigcottonwood.fw 130-huntsvillemarathon.fw 131-goldilockshalfmarathon.fw 132-stgeorgemarathon.fw 133-ponyexpress50.fw 134-hauntedhalfprovo.fw 135-buffalo50K.fw 136-thankful13.fw 137-bakersdozenhalf.fw 138-revolutionrun.fw

Frigid 5K, Polar Plunge & other things I did in the snow …

First off, the title I wrote kinda sounds dirty, no? I did nothing else in the snow this weekend other than run and walk in it. Oh, wait, I did shovel. But, that shouldn’t count.

But, I had an awesomely short weekend (the short ones are always the fun ones right?) — I had my second race of the year — the Frigid 5K — in Provo. I ran alongside Tim the whole way. Of course having fun — followed by the Penguin Plunge into Utah Lake.

This was my first polar bear or penguin plunge (or whatever you want to call it — narwhal plunge? Beluga plunge? [ENTER ARCTIC ANIMAL HERE] plunge) — and for someone who hates the snow and cold — um, it wasn’t AS bad as I thought it would/could be. Here’s proof …

Josh becomes a penguin …

I guess I'm officially a polar bear or something like that?! Oh, and I'm now craving Rolos.

Posted by Joshua O. Snow Hansen on Saturday, January 30, 2016

It wasn’t something I’d really want to do again, but I guess I can that item now onto my bucket list with an immediate check. On the other hand Tim plunged himself ten times into the lake. He’s kind of crazy — and I won’t lie — I was a bit worried for him. Not because of the cold — but the fact he was jumping into UTAH LAKE ten times. I’m pretty sure the fish in Utah Lake have like three eyes and glow in the dark?!

But, he did it! The cold really doesn’t bother him much — and more often than not you can find him running around in the snow just in his kilt — barefoot. Crazy, crazy, crazy. I’m just coming down with a cold thinking about doing that.

The race itself was pretty fun. I didn’t know what to expect time wise, because if it was snowy or icy — I wasn’t going to push it that hard. The last thing I need is to injure myself. But, the Runtastic team did a great job clearing any ice or snow — and Mother Nature waited until the race was over to snow. So it worked out.

I finished just under 40 minutes — which is what I wanted. Nothing close to my PR of 30:25, but having been doing my Galloway Training and strength training — I could feel a difference. I am running the Sweethearts 5K here in Bountiful in a couple weeks and I want to build on that time.

Consistency will be the key.

Anyways, after the race Jorge, Tim and I recorded an episode of the Runcast down in Provo. Words can’t express how awesome of an episode it was — we were joined by Blu Robinson, Heath Thurston and Jed Jensen of Addict II Athlete. It was a powerful hour long interview about the mission and power of Addict II Athlete. You’ll have to check out the episode this Friday, my words can’t do it justice.

Besides all of the fun running and podcast adventures — I also had a lot of great time with my family, specifically nieces and nephew. My sister is getting ready to pop any day now with my new nephew and on Saturday when she went to the hospital (to get checked out on a broken foot — sad story) I got to watch Callie.

Needless to say — it was A LOT of fun! We played store and she let me buy back a lot of my own stuff (smart girl), baked cookies and ate “roni” (macaroni and cheese). Callie’s sweet and fun personality really does kind of make me “baby hungry” — and I know one day I’ll get that chance. I am just glad that in the meanwhile she and my other niece and nephew are close enough that I can spoil them like my own.

My Dad is continuing to improve. He should be released from the rehab center at the end of the month. He’ll get a couple days at home before his next surgery to put in the permanent knee. He’ll have another month or two long stay in the rehab center again — but, he’s improving — and there in lies the blessing.

It’s been tough for him to miss a lot of family moments, but he’s only a couple miles away so we’re able to visit him a lot — grandkids and all.

Anyways, I’m looking forward to this week. I am focusing more on my thyroid/testosterone fitness plan this week — especially the diet part. The focus is the diet, plus cutting out more sugar in the diet. If I am going to get control of the thyroid — I really need to cut down the inflammation which sugar is the main agitator.

And, I am not just talking about snacky sugary foods, but normal everyday foods — it’s amazing what foods are loaded with sugar. It’s rather shocking. Anyways — I’ll blog about all of that later this week.

But, have a great week! And, as always — HAPPY RUNNING!


PHATGRAMS

I regret every bad decision I’ve made in my life! #polarplunge #frigid5k #running

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

Two things … 1) I can’t feel my feet and 2) My feet are ugly. #runnersfeet

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

I love this kid. Had a fun time watching her and she had a more fun time baking cookies with me. #favoriteuncle #cutekid

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

Miss Sweet Cheeks and her Valentines card she made for Papou. #prouduncle #sweetniece

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

This is what my niece puts in her love letters to me … #prouduncle #theforceisstrongwiththisone

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

This just happened. I call it — a DIY toupee. I better put this up on Pinterest quick. #shavingmyhead

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


2016miles

RUNNING MILES

18.35 miles

RACE MILES

19.3 miles

WALKING MILES

127.97 miles

TOTAL MILES TO DATE

165.62 miles

MILES TO GOAL

2501.38


ARE WE PREPARED, YET?

AWPY-Banner

The first episode of Are We Prepared, Yet? aired on Friday. Basically, it’s a preparedness — prepper — podcast. But, not your typical preparedness podcast. We do take our content seriously, but present it more in a — morning show style — if you’d call it that.

If you’re interested in following us you can do so on FacebookInstagram and over on the Twitter. We also will have a page over on PodBash.com and we’ll be on iTunes. Sooooooooo … make sure to subscribe.

Anyways — expect an episode bi-weekly. It’ll be a lot of fun!


RUNCAST USA

Runcast

As I had mentioned above — there is a new Runcast coming out this Friday — and it’s an AWESOME one. Jorge, Tim and I are talking with Addicts II Athletes. I won’t give much away, but it’s a very powerful episode that you won’t want to miss.

Come back here for a link to the episode on Friday.


Daily Shorts.fw

  • One of the many reasons why I love turtles — just watch.
  • This Bradley Cooper-look-a-like who paraded around Sundance up here in Park City this past week is pretty much a deadpan — not to mention hilarious. Consider myself amused.
  • I love stories like this — especially about the Boston Bombing victims.
  • People have absolutely no chill, especially when people are over the board PC these days — you’ve got to admit — White Pride Fitness Center — isn’t the most PC name and an overlooked snafu. But, you’ve got to laugh.
  • The Super Bowl is this weekend — aaaaaaaaaaaaand — I don’t care. But, I’ll still watch. And, I’ll probably cheer for the Panthers since I can’t stand Peyton Manning. But, really, I don’t care who wins, as long as Peyton Manning doesn’t win.
  • Hmpf — February 5th is “National Work Naked Day” — consider myself celebrating that one. Here are a few other holidays you can celebrate in February. February 13th is “Get a New Name Day” — maybe once and for all I’ll change my name to Josher McGuire. It’s so, so action hero-esque, no?
  • These Tim Burton versions of Disney classics are actually pretty funny — and probably spot on.
  • This is pretty interesting — I’ve always felt MOST movies give away too much of the movie in their trailers, especially movies that don’t offer much in originality.
  • Okay, I need one of these jobs — it’d definitely make Mondays bearable, right?