OH BOY! I have a lot to unpack here. A lot. In fact it might take me a while to write this recap. But, I am floored by the outcome of this race. Namely, it's my fastest time for a half marathon within the past ten years (give or take a month). Plus, it didn't go as I planned or intended (obviously more on that later). And, lastly, it's gotten me extremely excited for the upcoming months ... and year of running.
I feel like I am going about this recap completely backwards, so I should just tell you my finishing time. It was 2:39:47. The first time I've been in the 2:30s since 2016. I honestly lost hope of ever seeing that kind of time again, especially after my ankle surgery and knee injury.
But, here we are. Wow.
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| Amanda, Rick and I moments before gun time of the Vigor Big Cottonwood Half. |
I am a believer in the training method, especially for a runner who considers themselves somewhere between novice and intermediate. However, I feel like at times I used it as a crutch when I did get slower. I won't lie, a lot of my run portions of the "run/walk" definitely were more walk than even a light hustle. Please don't tell Nike.
Either way, I've used it for a number of years and I really like using it because I don't care too much about my pace per mile or any training plan that makes me try to crunch numbers in my head. Basically, I'm a trail runner who still likes to run on pavement. If road races gave me Mountain Dew, M&M's and licorice at aid stations I'd probably never venture on trails again (reasons: fear of getting lost, snakes, deer and again, fear of getting lost).
When I first started really using the Galloway method I bought one of his timers ... which basically looked like a pager (kids born after 2000, go ask your parents what that is). I used it quite and a bit and then lost it. I bought a new one, but never opened it because I found Jeff Galloway's app which basically tracks your runs, times your segments and even motivates you along the way with tidbits from Jeff. It also connects through your phone's audio and works concurrently with your music, podcast or audiobook which is nice.
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| Rick and I before the race started. |
Anyways, enough of the commercial for the app.
Simply put, I like the app, it's easy to use and I've been using it for quite a while.
Leading up to this race I've been using the app in my training runs and races pretty religiously. I say pretty religiously because I didn't use it the week before for the Provo City Half (because I was running with Blu) and then I used on and off during the Salt Lake City Half Marathon the week before Provo (because I wasn't there with a time goal and I was running with others). But, I've used it for a number of 10Ks the past few months and have noticed an increased improvement of my times from last year.
I would say it's because of the Galloway method, but I've also been focusing more on strength training lately and had a personal trainer at work between January and April. I would also add that over the past year I've been regularly going to the chiropractor (to help with my DDS in my lower back) and getting a massage once a month. I don't know if the massage really helps, but it's nice.
Anyways, with all of that said, I felt good about this race because of those factors. Yet, I wasn't exactly sure how to prepare for this race because I didn't run the Salt Lake City and Provo City races at my full effort. And, on top of that ... I haven't trained for downhill yet this year. In fact, the last time I ran Big Cottonwood Canyon was in September at the Revel Big Cottonwood Half Marathon. And, I finished that race somewhere around three hours.
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| Rick and I out on the course of the Vigor Big Cottonwood Half Marathon. |
My race plan was pretty simple with those goals in mind. I was going to stick with my "run/walk" intervals of running three minutes and walking one minute. However, I was planning on starting the interval sets at the gun but I also wanted to run through a few "walk" intervals at spots in the canyon that were a good downhill grade, especially in the earlier miles to test my endurance and energy levels. It seemed like a good plan.
So on the morning of the race I met up with my friends Rick and Amanda (sounds like a morning show duo) to catch a bus up the canyon. We were dropped up off at Solitude where we were able to use the restrooms at the lodge. In the past we would usually hangout in the lodge but last year the resort made that area into an employee only section. So after using the restroom we congregated outside of the lodge before walking the 3/4 mile to the start line.
After a couple of pictures and singing of the National Anthem the gun went off shortly after 6:00am to start the race ... and I started the race as planned. I fired up my Galloway app and music and let my legs take me down the canyon. I started running with Amanda for the first three or four miles, as she does the "run/walk" method as well so I just matched her intervals and pace. While we ran together, I lowered my headphone volume so I wasn't paying attention to my intervals, but overall I was feeling pretty good.
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| Sporting my Ted Lasso mustache. |
However, after a few minutes of running I noticed I didn't hear a "walk" cycle announced. I didn't think much of it because sometimes I zone out to the point where I don't hear the app. I was feeling good ... so I just kept running waiting for the next announced cycle change.
Which I didn't hear again.
I opened my app again while at an aid station and it announced it was time to walk. But, once again, I was feeling pretty good so I kept running. But, at the same time I was feeling that my app was glitchy. It seemed like it only announced a run/walk cycle when I had the app open on the screen (not in the background like I usually do). Around mile six or seven I tested it again ... with the same result.
The app was glitching.
So instead of fighting or worrying about it, I decided to just close it out altogether. I was feeling pretty good and at that point the only walking I had done was with Amanda during the first few miles, the aid stations and a couple times when I needed to adjust my gloves or grab some salt tablets and Tums. I didn't need the app right now because not only was I feeling strong, I was strong. So I kept running.
When I hit around mile ten I was looking at my watch and noticed my time. I suck at doing math in my head but I knew that I was going to DEFINITELY be under three hours with the possibility of the 2:40s ... unless the wheels completely came off. I couldn't help but feel excited. I also knew I need to run the last few miles strategically or the wheels would come off quick.
Once I hit mouth of the canyon I knew that last two miles would be tough because ... 1) it's not downhill, 2) the sun is out and it's going to be hot and 3) it's the last mile ... it's always the toughest. So my plan was to make sure I did my "run/walk" intervals for that last stretch, even if I didn't have use of the app (or that snazzy pager). I was going to have to do it old school.
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| Tossing my hat while crossing the finish line. |
So that's what I did. As much as I didn't want to focus on my watch, I watched it like a hawk.
Three minutes of running.
One minute of walking.
Three minutes of running.
One minute of walking.
Three minutes of running.
One minute of walking.
Three minutes of running.
One minute of walking.
Once I got to the Old Mill and near the finish line of the Drop13 Big Cottonwood Half Marathon I looked at my time again and realized that I was definitely in the 2:40s. I wasn't quite sure of my finish time, but I felt like it was in the high 2:40s. This gave me a second wind that helped me that last quarter of a mile or so.
When I made the turn toward the finish line I saw the clock that read 02:40:[something, something seconds]. I took a second look and glanced at my clock with the thought ... could I be UNDER 02:40? Could I be in the 2:30s? I didn't have much time to dwell on that as I knew I couldn't let up if there was a chance.
Yet I was ecstatic whether or not I was in the 2:30s or not! As I crossed the finish line I took off my hat and celebratory threw it in the air (which was pretty dang cool because I also caught it in stride after crossing the finished line).
I was done.
I was beat. I was tired. I was breathing hard. Probably even dying. But, all of that couldn't mask the shocked happiness I was experiencing in the moment. It's hard to adequately illustrate what I was feeling. I felt fast. I felt like I left a lot of doubts, excuses and failures out on that course somewhere in the canyon. This felt like a new me. Not necessarily a return to Fast Josh, because there's no going back ... only moving forward. But, this version of Fast Josh appreciates victories like these because of where the journey took him to get HERE.
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| Amanda, Brooke, Rick and I at the finish line of the Vigor Big Cottonwood Half Marathon. |
Joshua Hansen (44M) Half Marathon ... 02:39:47
02:39:47! Two hours and thirty-nine frickin' minutes!
What made that realization special was that it didn't change the way I already felt. I didn't need that extra validation. What I was feeling in the moment and what I felt crossing that finish line was the win I needed. The clock was a reaffirmation that what I was doing was working and with a few tweaks here and there ... I'll continue to get where I want to go.
Wow.
Wow.
Wow.
I am looking forward to the Drop13 Big Cottonwood Half Marathon on June 13th. I don't want to get ahead of myself with time goals and all of that, but it's hard not to let my mind go wild with the possibilities.
But, for now, I am reveling in this moment. I am going to remember this race and use it as a catalyst for what's ahead of me. I can't wait to see what the rest of the race season has in store for me. But, as for the 2027 Vigor race ... I will be back! How can I not?
RACE (2026): #8
HALF MARATHON (2026): #3
VIGOR BIG COTTONWOOD RACE (OVERALL): #7
VIGOR BIG COTTONWOOD HALF MARATHON (OVERALL): #5
RACE (OVERALL): #316
HALF MARATHON (OVERALL): #187
NEXT RACE: Drop13 Big Cottonwood Half Marathon (June 13, 2026)
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