Tag: Training Run

My Improvised Liberty Park Run

My Grandma had a saying whenever she had to do something she didn’t really want to do. She’d exasperate, “you gotta do what’cha gotta do, when gotta do it!” And, she’d usually follow that up with, “well Josher, you can’t win them all!”

You could pretty much sum up my Saturday long run with those words.

This weekend has been on my calendar for a loooooong run. Initially, I wanted to do a self-supported ultra run — 50 miles to be exact. I wanted to run from the State Capital in Salt Lake City to the Provo Towne Center. It’s a run that’s on my Honey Bucket List — and I WILL do it one day.

But, I decided against for a number of reasons — the main reason being my back, but also I liked the idea of doing it on a looped course, like my last ultra, so that I could have an aid station every 2-3 miles or so. I decided to do 50 miles at Liberty Park where I could have an aid station and/or 7 Eleven every mile and a half or so.

After that decision the plan went from 50 miles to 50K to 20 miles before deciding that a canyon run sound better, so I organized a group run down Emigration Canyon to Liberty Park. That run is about 13 miles from the Little Mountain summit and one I used to do quite a bit a few years ago. And, even though I am running the Emigration Canyon Half Marathon next week — I love the canyon enough that I knew I wouldn’t get sick of it come next week.

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I had a good 8-9 people committed to the run, but come Friday night that number started dwindling. Part of that reason was the forecast, but others opted to stay home or get a bit more sleep — which I don’t fault or am upset about it. I get it — I’ve done it too.

So, come Saturday morning, when my friend Laura and I were the only ones to show — I knew I wasn’t going to be running down Emigration Canyon. Which I was fine with, so I just decided to just run Liberty Park. Laura had done 16 miles the previous day so she decided to just go home.

After talking for a while with Laura, I decided to get going on my run. And, I won’t lie — I really wasn’t feeling it. Especially with having planned to run 13-16 miles for the day. But, as much as I don’t mind running Liberty Park, I had my mind set on doing at least 13 of those miles down a canyon.

So, I tried to talk myself into my run. At first, I tried to justify just doing 8 miles, but after a couple of strong laps, I knew I had a bit more than that in me — so I fixed my mind on 10 miles. And, for most of my run I just planned on 10 miles — which is about 6-7 laps around the park.

And, for as much as I wasn’t feeling my run, I did feel rather strong. I alternated my laps with a running lap and a fartleked lap (walk, run, walk, run about every third or fourth of a mile … ish) and just got into a good groove. I just focused on losing myself into my music and thought.

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Well, I guess I got lost pretty good because I lost track of my laps and ended up doing an extra one. I ran to my car THINKING I just finished running 10 miles, but when I looked at my watch I noticed it said 11.5 miles. I laughed at this realization and then just thought to myself — I got one more lap in me.

So, I beasted out one more lap.

At this point it was raining pretty strong. But, I was already wet, so it wasn’t going to matter anyways — so I just cranked up my music (R. Kelly’s “I Believe I Can Fly” which had been on repeat for about 3-4 miles) and went for an even 13 miles. But, of course I ended up doing laps around the parking lot to get 13.1 miles.

I did briefly entertain the thought of doing another lap, but I knew if I did that, then I’d have to do another to even it to 16 miles — and I was actually getting a little tired. But, mostly hungry — and no thanks to me craving burritos for most of my run. So, I just decided to stop.

After sitting in the car to warm up a bit my hunger grew strong — especially for tacos or a burrito. So, I decided to trek over to the Sears Burrito for lunch. It’s been a looooong time since I’ve eaten at the Tacos Don Rafas stand and I just wanted/needed it in my life at that moment.

I was wavering between getting corn tortilla tacos or a burrito, because of the gluten in the flour tortilla. But, I made the decision for the heftier burrito justifying that I SHOULD be okay this once — especially if I didn’t get sour cream or cheese on it.

Anyways, long story short — I was wrong. But, at least it didn’t stop me from enjoying it in the moment. But, I paid for the flour tortilla later. Not fun — and a lesson learned.

But, all in all — I feel good about the run. It was tough to mentally get into it, but I eventually got into it. I didn’t let the rain mentally destroy me and I forged through it for a rewarding 13 miles.

A good way to go into my race next weekend. I’m looking forward to a solid week of running and workouts now that I have my back in a place where I want/need it. And, I feel confident breaking through with a solid sub-three during the race.

And, at least I know I’ll be running Emigration Canyon next week. No plan B — and no burrito.

Weekly Review

It was another tough week for me. I got in some miles during the week, but I wouldn’t call them good or what I planned on — but I still got about 17 miles in and I am good with that right now. My SI joint flared up again and made walking just painful for a few days. I’ve been doing a lot of stretching to avoid the flare ups, but when it happens — it happens.

I really should get into a chiropractor, but I won’t lie — I’m a bit too cheap for that. It’s usually my last resort. So, I did the next best thing and found some tutorials on YouTube on how to align your SI joint by yourself. And, you know what — it works! I haven’t had any stiffness the past couple of days. Truly magical.

Anyways — I want to go into next week’s race feeling prepared with a few strong runs in me next week. I feel that’s possible and I am ready for them. I want to gain some speed back. I just need to be a patient young grasshopper.

Weekly Miles

Running Miles — 17.6 miles
Race Miles — 0.0 miles
Walking Miles — 22.34 miles
TOTAL MILES — 39.94 miles
Race(s) this week — None.

March 2017 Miles

Running Miles — 38.1 miles
Race Miles — 26.2 miles
Walking Miles — 89.05 miles
TOTAL MILES — 153.35 miles
Races in March — March Madness Half and Lucky 13 Half Marathon.

2017 Miles

Running Miles — 174.75 miles
Race Miles — 96.12 miles
Walking Miles — 303.99 miles
TOTAL MILES — 574.86 miles
Races done in 2017 — New Year’s Half Marathon, Sweethearts 5K, Jackpot Running Festival, SL Tri Club Indoor Half, March Madness Half and Lucky 13 Half Marathon.

Obligatory singing and lighting of the cake (with a side of 'keep Thalia from touching the flame'). #thaliaturns1

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Pinterest has got nothing on me! #thaliaturns1 #pinterestfail

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Made a new friend today. His name is Cosmo, but I changed it to Humpy. #emsizzlesinto30 #realcamelsdontsmoke

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Running 13 miles in the rain earns you a burrito from Tacos Don Rafa. It's like a rule or something … #irun4burritos

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This kid melts my heart! I can't help it that he picked me as his favorite uncle. #chubbingtatum #prouduncle

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So, putting socks on my nephew's hands isn't a good idea. Kinda like taping a cat's paws. #nobueno #chubbingtatum

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Brace yourself, the poop trees are back. 💩🌳🤢 #gagme

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On Friday night my friend Emily celebrated her 30th birthday with (what will hopefully become a tradition) riding camels! Here is a little video she made of the adventure. I won’t lie … I want a camel now. Anyone want to buy one for me?

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This is Bananas …

Running has become a large part of who I am — a very large part. And, it’s something I want it be a part of me throughout my lifetime. When I made my goal to run 180 races by age 40 — I did so because I wanted running to be a challenge that took me a decade or so to acheive.

Well, I am 35 — going on 36 in August — and I am some 43 races away from that goal. I wouldn’t have anticipated five years ago that this is where I would be. There are many reasons why I love running and racing — but, that’s not what this post is about. Needless to say — I love to run and it has been life changing for me.

But, as I approach the completion of this goal, I am starting to look a beyond the goal. I am starting to ask myself — what’s next? Do I simply add more races to my goal? Do I make a goal to run 300 races by 40? Or 500 by 50? Or do I take another approach?

As much as I would love to add to my number goal, I’m feeling the pull to aspire to something else. For one, I want to eventually reach my goal of a running a sub-two half marathon. And, I can’t really do that when I am running 20-25 races a year.

I also want to run more. And, I am not talking about more races, but more longer races. I love the challenge of ultra races. Having three ultra marathons under my belt — I am beyond the point of guessing whether or not I can do such distances. Because, I know I can.

There is an appeal to me for these longer distances — not just during a race, but in a personal feat. I look at a number of local runners, specifically Cory Reese and his many self-sustained 100 milers — around a track, in the wilderness and in the Salt Lake and Utah Valleys. His craziness and approach to adventure speaks to me.

A couple years ago Cory ran from the Utah State Capital in Salt Lake City to Provo (50 miles) and back — for a crazy urban 100 miler. I was in awe and inspired. He was self-sustained through friends and convenience stores. The run included a number of Slurpee stops — which again speaks to me.

When Cory did this, I wanted to try something similarly “crazy.” Albeit, my kind of crazy. That’s why a few weeks ago I decided that I wanted to challenge myself to a similar goal of running from Salt Lake to Provo — just not back like Cory. It would essentially be a 50 mile run.

The concept and route will be somewhat similar to Cory’s route. I am planning on running down State Street in Salt Lake using convenience stores as my aid stations. Most likely 7 Elevens — because where else can I fuel up on Slurpees and bananas? I am planning on jotting over to Draper and Suncrest as I descend into Utah Valley and follow State Street and University Blvd. to the Provo Town Centre.

You can check out the map I made here. Of course that’s subject to change as I vet out that route a bit more.

But, I am inviting any and all of my friends to join me in the adventure whether it’s for all 50 miles — or a mile or two along the way. I want this to more so be a celebration of running and achievement than anything else. Plus, I think it will be a lot of fun with others involved.

If you’re interested in joining me, I’ve made a Facebook event for this adventure. I am doing it Saturday, March 25th. Which is subject to change dependent on the weather and a couple other factors. But, I am pretty set on that date.

Oh, and the name of the run?

This is Bananas!

I think that pretty much speaks for itself. Because, this run is bananas.

But, it will be fun and I can’t wait.


[DEEP BREATH] … the fun and madness is about to go into full swing!

First off — Happy 7 Eleven Day! Happy Slurpee Day! This is truly a holiday worth celebrating. But, oddly, I am not this year. Unless there is a sudden change of rules, Slurpees are not on the Whole30 diet. Which is such a shame. Especially considering it’d probably make it the most popular diet in America.

But, alas, it is not — for obvious reasons.

So any of my Slurpee drinking friends out there — please have one for me today, mmkay?

I had a remarkably fun and meaningful weekend — with not much running. It was spent mostly with family. My niece got baptized on Saturday and so we spent the day with family and her. I probably could have gotten a run in, but I didn’t worry about it for a number of reasons.

  1. I was where I needed to be — with family and my niece.
  2. I was upping my mileage this week anyway — so I’d get a good run in on Monday anyways.
  3. I dealt with some sore calves most of the week and probably needed the rest.

I won’t lie — there was slight panic missing a run and having a low mileage run week. But, you know what? It is what it is — and I am moving on. You’re going to always have a bad week or miss a run — and as long as it’s not a habitual thing … it’s okay. I’m going to be okay.

I am going to have a good week of running though — not only do I have the Utah Midnight Run this Friday, but I am planning on doing a couple of double run days. Why? Mostly for fatigue training. But, also to motivate me to run in the morning. And, the best way to motivate me, is to challenge me.

Sooooo — I am planning on running 2-3 miles in the morning and then 2-3 miles in the evening. Along with my daily walking miles (ie-commuting, errands, walking during lunch and mowing the lawn). On those double run days, I’m hoping to get around 10 miles of running/walking.

I just want to focus on being on my feet a lot more. Especially, during the day. Having a desk job kills that goal a lot of the times. But, if I am going to be running a 50 miler — I need to be on my feet a lot more than just 5-7 miles a day. It’s gotta be more.

Anyways — odds are by the time you read this I’ll have had my first run of the day done already (if not I’ll need a better alarm). So I am not worried. But, I know I was where I needed to be and with who I needed to be with. The last thing I want to happen is my running to take precedence over family and God.

But, that’s a post for another day.

Sooooo — it’s time to really dig down and get to work. I’ve got the diet part down (that’s actually working!), so now it’s just putting the miles in, enjoying the journey and getting where I want to be.

And, I know where I am right now — I’m pointing in the right direction.


50 Mile Training Plan

I have 16 weeks left until my 50 miler! First off — YIKES! Second off — YEAH! It really is a mixbag of emotions, but more than anything — I am ready to rock the run. I wouldn’t be doing it if I felt like I couldn’t do it.

I have shared my training plan before — but, with the recent changes to my race schedule I’ve had to adapt it some. At least for my long runs. Which is fine. It wasn’t a lot of changing — thankfully. I’ll just have to get creative for my long run over Labor Day weekend since I don’t know where I’ll be running — odds are it will be trails.


My weekly runs range from 2-3 runs between 2-5 miles. The closer I get I’ll be doing some more double run days or evening-morning runs to work on fatigue training. My focus is also working on the core and flexibility so I’ll be doing some circuit training throughout the week as well. I’ll probably blog more about that later?

These are my weekend long runs (with other races listed as well) …

July 15: Utah Midnight Run
July 16: Neighborhood (5 miles)
July 23: Handcart Days Half Marathon
July 25: Deseret News Half Marathon
July 30: Timp Half
August 6: Beat the Heat 5K + 12 miles (Legacy Parkway)
August 13: Midnight 20 Mile Treadmill Run
August 20: Big Cottonwood (12 miles)
August 27: Run Elevated Half Marathon + 7 miles
September 3: Somewhere in Idaho (8 miles)
September 10: Big Cottonwood Marathon
September 17: Huntsville Marathon
September 24: Emigration Canyon (8 Miles)
October 1: St. George Marathon
October 8: Red Rock Relay — Park City (13.85 miles)
October 15: Frightmares 5K + 5 miles
October 21-22: Pony Express 50 Mile Trail Run

My August 20th and September 24th runs are planned group runs — so if you’re interested in coming let me know and I’ll send you an invite. But, I am excited to get into the swing of things. I am training deliberately — especially with runs that would be tough for me mentally and physically.

That is why my 20 mile training runs are designed to be TOUGH. I am running one (August 13) starting AT midnight on the treadmill. I am going to wake myself up that morning at 4am and either run or workout to make my day long and fatigued. Because, I want it to be tough.

Then on my second 20 miler (August 27) I am running Run Elevated Half Marathon and then adding on another 7 miles after the race. I am going to give my body about 30-60 minutes of rest — just to get sore and stiff enough and then I’m getting back out on the roads to get the extra miles in.

Then of course having three marathons in four weeks will be tough in its’ own right.

But, I am excited. I need these challenges! I want these challenges!

Anyone else training for marathons or ultras this fall? How do you mentally and physically prepare yourself? I’d love to hear back from you.


There were some problems with the PodBash servers last week — mainly the system crashed. Which is a great problem to have! The Radio Ronin program is the highest listened to show and is posted on Thursday — the day before the AIIA and the Runcast. It was such a heavily listened to show the system went down.

It took well into Friday to fix the problem and get the servers back up that we decided to just wait until next Friday to post the episode. And, believe you me — you will not want to miss this one. It’s awesome. I get a sneak peek listen before it’s posted — and Coach Blu does a smash up job!

Anyways — come back on Friday for another episode of AIIA. Runcast will have another episode coming out on July 22 just in time for the Pioneer Day weekend.


Just a boy and his Papou. #chubbingtatum #papou

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145.6 miles


137.4 miles


831.66 miles


1114.66 miles


1552.34 miles

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Big Cottonwood, Friends & Bart Yasso!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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



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

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

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

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

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


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

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

Give it a listen …

121 - drop 13.fw

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

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

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

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

Either way — I’m excited for Saturday!


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

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

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




122.55 miles


77.9 miles


684.01 miles


884.46 miles


1782.54 miles

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A generally good weekend of running, family and new babies …


I love conference weekend — not only is it an excuse to basically lounge around in my pajamas for two straight days, but I just love listening to all the talks and music. It’s rejuvenating.

Plus, I also love running on conference weekend, because I just plug in the current session and zone out. Especially when it’s a looooong run.

I wasn’t planning on running my Bountiful Temple loop run again — but, due to some family stuff, I decided to stay close to home and not run the Temple2Temple Run (Draper Temple to Oquirrh Mountain Temple — 13.1 mile run) in south valley.

It’s a challenging run in it’s own right compared to the Bountiful and I was bummed that I didn’t run it — but, there’s always next April, right?

Anyways — my Bountiful Temple run was pretty awesome as well. Well, difficult and awesome. But, I won’t lie — I need a canyon run soon. As much hill work as I am doing right now — I want to fly down a canyon soon. Maybe I’ll run Big Cottonwood or Emigration next week?

We’ll see.

Besides running and conference — the weekend was pretty low key. I did finally get to meet my new niece, Thalia Grace (picture below). She’s all squishy and hairy — such a cute kid! She reminds me a lot of my niece Maya when she was born. I am hoping if that’s the case she gets overly chunky like Maya — chuny babies are the best!

Needless to say — I am in love! It’s kind of fun to have two new babies in the family. And, does make me a little baby hungry. But, after they burp on you and fill their diapers while you’re holding them — that subsides somewhat. Thankfully, I am just the uncle and can pass them over to their mom when that happens.

Anyways — I am looking forward to a good week — I have some great runs planned on Tuesday and Thursday, along with strength training circuits tonight, Wednesday and Thursday. I am still deciding on a long run course for Saturday — any ideas would be appreciated.

But, spring has sprung, I am loving this weather. I am hopefully for the future both immediate and long term — and I am just ready to run!



The latest episode of Addict II Athlete is up and running on Pod Bash and iTunes. I shared a link last Friday, but the link went live a bit later on Friday afternoon. Either way, you shouldn’t let that discourage you from listening. This is a great episode from Coach Blu and GM Marissa.

Give it a listen …


I did this run — well, a shorter version of it — a couple weeks ago. And, initially, I wasn’t planning on running it again. I had planned on running from the Draper LDS Temple to the Oquirrh Mountain LDS Temple which is a 13.1 mile run. But, I had to back out because of some family issues. Nothing big, I just had to call an audible.

So, I planned on this route again with an added mile to it. So, in all — it was a 8.5 mile run around Bountiful. But, this really isn’t an easy run at all. The 400 North portion is a sheer climb towards Bountiful Blvd. and the temple. It’s tough. Lots of walking — I won’t lie.

But, as tough as it is, it is so rewarding. The view of the temple, the valley below and mountains to the east — it’s worth the effort. It’s worth the climb. It’s worth the rolling hills. It’s worth the time it takes to do it.

Plus, I know that as I run these hills — they will make me stronger and faster. I am earning my downhill. It’s not an easy task, but I trust in my effort and the course to get me where I want to be physically, mentally and emotionally for my upcoming races — and ultimately my 50 miler in October.

Anyways — great run! Looking forward to next week’s run as well — I am aiming to either run Big Cottonwood or my Bountiful Loop again. We’ll see — I haven’t decided on a course yet — I just want to get 10 miles in on Saturday




72.2 miles


38.6 miles


392.18 miles


502.98 miles




That’s cute, she thinks she’s big people. #calliekoko

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Daily Shorts.fw

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Fight4Phat: Fightin’ and actually seeing some results!


What a great week — especially leading into a great weekend! I am very excited for this weekend for a number of reasons. I think the exciting news is that I am actually starting to see progress with my weight-loss.

It’s been a month or so of tweaking diets, workout regimes and runs to come up with something that works with my body. Thyroids are tricky things — but the more I’ve read and learned — and tried — I am starting to see results (this week’s progress numbers are below).

In addition to the scaled success — I am just excited Daylight Savings Time is in full-swing. This is one of my favorite weeks of the whole year — the extra hour of sunlight after work does wonders for me. Especially when I get outside and run. I need the sun.

On the contrary — my least favorite week of the year is when Daylight Savings Time ends. It does a number on me. Doesn’t help the anxiety losing that hour of sunlight. In fact, more often than not — I’ll have at least one panic attack the following week after the change. But, that’s a story for another time.

Tomorrow — I am excited about my long run — I am heading out to Antelope Island and running the causeway. Which will be about a 7-8 mile run (depending on where I start). It’s also the Antelope Island Buffalo Run and I have a number of friends running the 50 miler and 50K — odds are I’ll go say hello at some of the aid stations.

Running and friends is always a great combination.

My sister-in-law should be popping any day now with child — so I should be an uncle once again here soon! I love being an uncle — it’s great practice for my future kids. But, then again — I don’t plan on sugaring and riling up my own kids. That’s only a task an uncle can do.

Anyways — for her own good — I hope she has this kid soon.

But, it’s been a great week — spring is here and I am in the full swing of my half marathon training for Provo in May. I am feeling much better about my progress, especially as some of this weight drops — it’s been such a worry for me lately just to find a solution. I am very optimistic this is a good path.

Welp, I think that’s it for me! Have a great weekend! Go for a run — have some fun! And, enjoy it!



With the passing of Jimmy Chunga’s father this past week — all of the Pod Bash shows have been postponed until next week. This includes Are We Prepared, Yet?, Runcast USA and the new Addict II Athlete.

Next Friday a new Addict II Athlete will debut — then on April 1st the latest Are We Prepared, Yet? episode will run. A new Runcast USA will debut on April 8th. Sorry for the delays, but please be understanding of the situation.

Best wishes and sympathies to Chunga and his family.

Tune in next week!


Getting some snuggle time with this lil’ dinosaur! #babytrex #uncletime

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


COMMENTARY: Mentally, physically, emotionally and spiritually — this has been a good week. I made my diet and workout regime change. Well, the workout regime didn’t change … much. But, the diet did.

I mainly switched my protein shakes, am watching my added sugar intake and have added a few supplements to my diet plan. Mainly garcinia cambogia, forskolin and magnesium. And, I am starting to see some results!

The goal is to aid the thyroid and promote fat burning and weight-loss. It’s pretty well documented that the combination of garcinia cambogia and forskolin are great for weight-loss. The magnesium is mainly for the thyroid — I am not sure if I am getting ENOUGH — and I want to make sure that I am. So I am taking an magnesium only supplement.

The plan is to stick with this for about six weeks — so until about … um … the end of April, early May. Just in time for the Provo City Half. I am hoping to drop a good 15lbs. between now and then.

We shall see … we’re going in the right direction … so that’s good!

WEIGHT: 278.8 LBS.
BODY FAT%: 24.8%
BMI: 32.9
WAIST: 45.8″
ARMS: 16.25″


BEGINNING (1/8/16)

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

LAST WEEK (3/11/16)

WEIGHT: 281.9 LBS.
BODY FAT%: 25.1%
BMI: 33.1
WAIST: 46″
ARMS: 16.25″

THIS WEEK (3/18/16)

WEIGHT: 278.8 LBS.
BODY FAT%: 24.8%
BMI: 32.9
WAIST: 45.8″
ARMS: 16.25″


BODY FAT%: -0.3%
BMI: -0.2
WAIST: -0.2″
ARMS: 0.0″
THIGHS: 0.0″

Daily Shorts.fw

Since I made of list of ‘shorts’ yesterday in celebration of March Madness — I’m not posting a Daily Shorts here — you can read the list of 68 shorts … HERE.


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

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

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

Running a BIG 10 down Big Cottonwood Canyon

IMG_3032Running and I have an interesting relationship. I can’t imagine living a healthy lifestyle without it. Yet, there are times it frustrates me, especially when I am not physically where I think I should be. This is when running can (and usually does) hurt. But, then runs like this past Saturday happen and TOTALLY surprise me to no end.

I have been looking forward to this run for a while now for a number of reasons. One, I always love a good downhill run, especially down Big Cottonwood, and, two, I wanted to use it as a gauge to my long distance running fitness level. I am nowhere where I want or should be for a sub-two half, but I’m working towards that and wanted to where I need to go from after an efforted long distance run.

Coming after my 25K last week I was a TAD apprehensive about this run, because I didn’t know quite how my legs would respond. But, the opportunity was too great to pass up or passively approach. It was all in or nothing. So throughout the previous week this run was on my mind 100%.


The morning of the run everything felt good for a great run. I felt good, my legs were fresh and I had the energy needed for a run strong. I met up with the fun group of runners at the Big Cottonwood Park n’ Ride and carpooled the ten miles up the canyon. Still everything felt great.

I was a little worried that I was a bit underdressed, because it was 32 degrees up the canyon and I was wearing shorts and a tech long-sleeved shirt. But, alas, that was not a problem at all. Once we started going I wanted to go all out on my first mile to give myself something to test on for future runs and to give myself another gauge of my fitness level.


I did that mile in 9:43, which I was very happy with. I could have probably kept that same pace for another mile or two, but I didn’t want to burn out to quickly knowing I still had another nine miles to go so I slowed down to a 10:45 pace for mile two and three, knowing I wanted to pick it up some later into the run, especially once I hit the “S” curves in the canyon.

But, around mile three something internally happened within me, within the deepest parts of my bowels. I don’t think I really need to go further in describing that feeling, because it’s simple … I had to poop. Like bad.

Knowing there was a bathroom at the end of the giant “S” curve I picked up my pace some and ran with a purpose only one who has pooped their pants before could fun with (and for the record the previous time wasn’t while running … and I don’t want to get into the story. Just know that I’ll only tell that story ONCE publicly and it will be in my book). Once I got to the bathroom I was greeted by this …


Yes, if you can’t read that it says … “RESTROOM CLOSED WINTER” The nerve! The tragedy! The … pain! How could they still be closed for winter? Winter has been over here in northern Utah since basically mid-January. And, with the temperatures in the mid-70s on Saturday we were basically in summer anyways …. so why were the restrooms still locked?

There was slight panic because I really, really, really had to go. I still had about 4.5 miles left in the run and really tried figuring if I could realistically make that. But, I knew that there was another campground down further and I had this foolish notion that it would be open. So after meeting up with my friend Robin (who was having similar problems) and walking with her for about a quarter of a mile I picked up my speed towards the next campground.


Now, I’ve been doing Hip Hop Abs lately and the first lesson you learn is to “tilt, tuck and tighten” your abs. Well, I’ve found other ways to apply these same measures and I am happy to report that it probably saved me a pantless ride home.

Since none of the campgrounds were open I just had to continue to run down to the park n’ ride. I knew if that bathroom was closed I could just continue my run to the 7 Eleven at the intersection of Wasatch and Big Cottonwood. That’s how desperate I was.

But, luckily, I made it to the park n’ ride bathrooms without incident and they were unlocked. I don’t think I’ve ever been so utterly ecstatic and disgusted all at one time then when I opened the restroom doors and saw this …


At least the people before me flushed and there weren’t any dead bodies or possums in the restroom so I had no problems. I was just happy for the needed relief.

So by the sounds of it, this could easily be classified as a “crappy” run, but it actually turned out to have some positive outcomes. The first obviously being that I didn’t poop my pants, but my pace was faster than I expected. I ended up averaging well under an 11 minute pace. My legs didn’t feel completely fatigued which was another bonus. I had some pain in my knee which is attributed to last week’s 25K, but nothing to worry about.

But, this run puts me slightly ahead of where I thought I was. The goal is still to focus on fitness, getting stronger and losing weight. Then once June comes I am going to focus on speed training going towards the Nebo Half in September where I hope to get a PR sub-two half marathon time. The key is going to be consistency, hard work and having fun doing it.

Well that and making sure I know where the closest bathroom is.




legs and wheelzThis past February you might remember the indoor race called Reese’s Run done by Extra Mile Racing that I ran along with my friend Josh Twelves. This was Josh’s first taste of the running world and needless to say he is addicted. So I’ve been helping him get a racing cart and connected to the running community.

Additionally, we are planning on running a number of races together so we decided to make a team of it. Since we’re both Joshs, we obviously needed nicknames to differentiate between the two of us. We kinda naturally came up with Legs and Wheelz.


We’re excited to get going. After my run on Saturday I took Josh and another friend of mine to go shopping for some running clothes. We ended up getting a tech shirt and shorts for Wheelz (aka Josh aka Josh Twelves aka The Other Josh) and of course we ended up getting burritos at Freebirds World Burrito afterwards. What’s a day without burritos?

But, this upcoming Saturday is going to be Wheelz first half marathon. We’re both running the Lagoon Half Marathon in Farmington. I am actually not pushing him though, our friend Chanda will be pushing him, but I am going to run with them to help both get accustomed to the chair we are borrowing for the race. But, it should be a great experience for all three of us. Plus, we get to run through Lagoon which should be a lot of fun.

I am helping fill out Wheelz’s schedule for this summer so if you’re wanting or willing to push him let me know. I am going to share more information within the next couple of weeks on that. So, please stay tuned.


Total Mileage Breakdown for 2015

2015 Training Miles – 130.4 miles
2015 Walking Miles – 74.0 miles
2015 Race Miles – 53.55 miles
2015 Total Miles – 257.95 miles
Monthly Total Miles for 2015
January – 78.8 miles
February – 72.85 miles
March – 106.3 miles