General running information and thoughts from a guy who has gone around the track too many times.

Tag Archives: training.

I ran 331 miles in 12 days.

Not all at one time.

In May I ran 167 miles in 7 days from Vernal, Utah to Steamboat Springs, Colorado. In August I ran 164 miles in 6 days from Mahoney City, Pennsylvania to New York City, New York. All for MS Run the US Relay.

I learned a lot about myself and about running.

Want to learn what I learned?

Keep reading.

  1. Getting started. Sometimes when you first wake-up and realize you need to run long, the mind starts telling you all the reasons why you can’t. Leave it to the mind and you’ll stay in bed. I found that getting my feet moving was the key to waking the mind up to what my body could actually do. When the brain gets on board anything can happen.
  2. Real Food is good. That just seems silly to say, but it’s totally true. I have tired most name brand sports drink, gels and the what-have-yous. Running magazines are full of ads that tells us what products works best. My truth is that sports-aid-items do not work for me. I have found that real food in the form of fruits, oatmeal, raisins, nuts, whole grains, and potato chips (I realize that potato chips might not be considered a real food, but it doesn’t come out of a tube) really works for me. I also like water over sport drinks. And Coke. Nothing like a cold satisfying Coke at 10 miles. Just the right amount of sugar, caffeine and pleasure; which can keep me going for another 10 miles. Add some potato chips and I will run 30 miles. Don’t even get me started on doughnuts.
  3. After 28.5 miles. Nothing tastes better.Beer – it’s an acceptable post-run beverage. I am a man of rewards and beer is one of those rewards that can keep me moving forward. Knowing that a cold frosty bottle of brew; which has my name on it, makes those last few miles bearable. Oh, there are some nutritional benefits, but who cares. Right?
  4. Shirtless running. When the sun is out, the temperature warm and the humidity is high I prefer running without a shirt. Please do not give me all that crap about sunburn, sunscreen and skin cancer. We were born to run and we were born to be out in the sun. Period. Give it a try, you’ll find it refreshing. Anton knows. (Disclaimer – local decently laws may apply.)
  5. Wear the right shoes. The right shoes for you, that is. A good running store, like West Seattle Runner, will have you try various models to help you decide what feels good. Pick the shoes that are going to support you on your adventure. I would have been nuts to pick a lightweight, minimal shoe to run 30 miles on pavement. With broken glass and dead snakes.
  6. Brooks GlycerinHigh tech material can make you day. These new tech shirts and shorts will wick (a word a runner never said in 70’s and 80’s) moisture away from your skin. This allows you to stay cool and dry. Easy to pack, carry and dries quickly. Make sure they fit and will not rub you in all the wrong places. If they do rub, get some Body Glide.
  7. Have a great support person or team to help you. These will be people who care about you and will have your food and gear ready for when you’ll need it. They can also do your thinking for you when you aren’t thinking right. Just remember to be nice to them, especially when your Demon Side appears.
  8. Know your equipment. The morning of your adventure is not the time to try to figure out your new GPS watch. Or even a headlamp. You need to know how everything works before you even put them in your pack. Read the manual and experiment.
  9. Know where you are going. External input is nice, but comes with a percentage of error. GPS watches can be off. A nice person may not know what they hell they are talking about. Memory fails. It is your responsibility to know where you are going. Know your route and make notes if needed.
  10. Have Fun! This adventure is yours. You trained and dreamed to do this. Now, go out and have some fun. And be safe.

 

 

Shirtless Running


On May 30th, Clark Gilbert started on a running journey that would change his life. Leaving Vernal, Utah at 6:00 am, Clark ran 167 miles, along highway 45, to Steamboat Springs, Colorado – all in 7 days. His journey was a part of the MS Run the US Relay which began on April 12 in Los Angeles, California and will finish on September 6 in New York City, New York. The Relay’s purpose is to raise awareness and money to better understand multiple sclerosis and to find a cure. The Relay includes 16 runners who ran a marathon each day of their segment.

Just finished running my 167 miles.

Just finished running my 167 miles.

Clark is at it again. On August 31 he will leave Mahanoy City, Pennsylvania and run to Fort Lee, New Jersey. Stopping at the shore of the Hudson River, overlooking New York City, on September 4. His total mileage, after 5 days of running, will be close to 150 miles. This will be the last long segment of the Relay before the grand finale, where Ashley Kumlien (MS Run the US Relay organizer) runs while pushing her MS stricken mother, and joined by other relay runners, up and over the Hudson River into downtown New York City.

Clark is doing this to support conquering a disease that affects many people in San Juan County, as well as throughout the Pacific Northwest. “I am running to serve others” said Clark. “There are too many who can’t walk through their homes without some type of aid. These are who I think about when I feel like I can’t run another step.”

Visit www.runhappyrunhard.com for up-to-date information on Clark’s second run as well as his writings from his first adventure.

To donate to help develop an understanding and find a cure for MS, please visit http://www.firstgiving.com/fundraiser/msruntheus/clarkgilbert.

 


I have had this idea for awhile to have a running term of the week. My friend and running buddy, Stan The Wine Man, has a wine term of the day, that he posts on www.blucid.com. By reading his definitions you can really develop an understanding of wine. One thing I do know is that Stan The Wine Man knows his wine.

I know running. Been running for, well, let’s say a while. I have ran on both road and trails, plus many loops around the track. I have also ran every race distance up to 50 miles. I coached others as well. My life’s passion is running. Pure and simple.

In honor of my love and knowledge I bring to you “Running Term of the Week”. Ta-da!

This week our term will be “Running”.

My definition of running is pretty simple – its the motion produced by the rapid movement of the feet. Not to be confused with the Fox Trot or the East Coast Swing, where rapid feet movement is a requirement. In order to really run one does need feet. Most mammals and lizards qualify. Slugs do not. Birds and frogs may hop. Snakes, well they slither.

Rapid movement of one’s feet is purely speculative and personal. Some people, like my old, dear friend Steve. Steve considered himself a runner even though he was slow, by his own omission, as sin. He, in my mind, was more of a plodder. After running with Steve a few times I realized that speed had no bearing on the question if someone is really a runner or not. Like I said it’s personal. Steve considered himself a runner. I was always honored to run with him. Slow speeds and all. Steve is now dead. Lost the battle with prostate cancer.Long may you run, Steve. Long may you run.

It’s like the old saying “as you think you shall become” or as the Bible says, “ For as he thinketh in his heart, so is he.” If you (man or woman) think you are a runner and are spending time every day running, then you are a runner. No mater how fast or how slow. One foot in front of the of the other in rapid motion is running. Pure and simple.

Large creatures lurk in strange places. One needs to be prepared.

People tell me that they could never be a runner. I tell them if they had something very big chasing them they would become a runner pretty quick. They agree. Granted, they would still be lunch or dinner depending on the time of day they were being chased. They would at least be giving running the good ole college try. For a block or two.

Next week we will explore the difference between running and jogging.


Well, here I go. My epic running event of hope, love and gratitude begins now.

I’m on the ferry heading to the mainland where I will take a bus, a train, another bus, and a plane to Salt Lake City where I will be spending the night. Thursday morning, May 23, I will be taking a bus to Vernal, Utah where I will join the MS Run The US Relay team. Were I will run somewhere between 165 and 170 miles in 7 days.

Friday morning I run. I will run for those who can’t run or walk. To honor those fighting MS and other diseases. I run to show we can do all that we can.

Clark


image

For running the 6th segment of the MS Run the US Relay, a total of 165 to 170 miles all in 7 days, I have chosen Brooks Running Glycerin 10 as the shoes to carry me along.

For most of this year I have been wearing Brook’s Pure Flow 2, which I have really enjoyed. I have found that my feet would feel tender and sore after a 10 plus mile run. With my segment daily average to be around marathon distance I needed a shoe that could provide my feet protection and cushioning from the pavement. The Glycerin have proven to me to be that shoe.

Here are some things I really like:

1. Fit. The 10s are built true to size and they come in 2E, which is really nice. I tend to like a wider shoe and toe box. The shoe is very flexible in the forefoot.

2. Feel. The overall feel of these shoes is plush. Very cushioned, but not soft. The uppers hug the foot, but in a gentle way. Very comfortable shoe in all regards.

3. Cushioning. These shoes protect me from the hard pavement. I wore them in a 50 mile race on crushed gravel and the 10s did a great job. My feet didn’t hurt when I was finished. Which was nice. I feel like they do a good job in cushioning and they don’t feel soft or squishy.

4. Quality. Like all Brooks products that I have owned and wore, the quality of this shoe is excellent. A very good product for the price.

While I am running my 170 mile running segment, I am taking two pairs of the 10s, planning on alternating them from day to day. What is nice for me is knowing that my feet are going to be protected and that the Brooks Glycerin 10s have my back.


Wow! After a thousand plus miles of running and countless number of calories eaten and burned I am nearing my time to run for the MS Run the US Relay. In 10 days I will start running from Vernal, Utah to Steamboat Springs, Colorado. Some 170 miles. Give or take. May it be the take. I have 7 days to run all this which is very close to running a marathon (26.2 miles) per day for those 7 days. All my training and preparation is coming down to the wire. This is when I put everything on the line and experience what I think will be an epic experience. At least I hope it is an epic experience and not something I put on my “Seemed Like A Good Idea” list. It’s a long list too.

This training journey of mine has been very positive for me. My running has been nothing but pure joy. No aches or pains to speak of. Oh, I had some adjustments to make, but for the most part, everything is going smoothly. Training for the Relay has also given me the opportunity to spend quality time with my running friends. Thank you Susan, Stan, Brendan, Paul, Randy and Brian for your help and support. Shelly, my wife, redesigned our eating to ensure that I had the energy needed to log weekly miles of over 60, 70 and 80 miles per week. Thank you Shelly. Besides eating good food to fuel to my body, I have also dropped over 45 pounds. Thank you J.J. Virgin and a whole lot of running. This whole experience has left me feeling great, much like I did when I was in my 20′s.

With 10 days to go my thoughts move from running to packing to, well, so many things that I need to do. Lists to make. All things to keep me moving forward.

As far as my running for this week is concerned I have 2 goals. (1) to run, but to run with the intention of recovery and relaxation. (2) Not to injure or hurt myself. Just last week while running trails with friends I let myself go and started pushing my pace. Flying over roots, rocks and stumps. Then I realized that I couldn’t afford to trip and hurt myself. I have been cautiously running since.

10 days to go and tomorrow will be 9. Time moves forward and so must I. Stay tuned.

Clark

PS Thursday night is Wine Tasting for MS at 5.

PSS to donate to the cause of finding a cure for MS, visit here.


First of all, I would like to thank all of you who have given to the cause of MS research and education a very BIG THANK YOU for your donations. I do appreciate it.

What a week this has been in the world of running and life here in our country. The bombs at the Boston Marathon were so shocking to me. I was shocked to tears. My heart goes out to all those and their families who have been directly affected by such violence. To add to that, West, Texas is dealing with their own sadness and disbief from the explosion that rocked their town. My heart goes out to them as well.
Here on San Juan Island live has been quiet. Seems all I do is to run, go to work and run some more. Shelly is most wonderful in her support and ensuring that I am getting my nutritional needs met.
The past two weeks I have logged over 80 per week. 87 last with week, which was done with help of a 35 mile run last Sunday. My training partner, Susan, and I logged the distance in 7 hours. Thank you Susan for your help and support on these extra long distances. Today Susan, Brendan and I ran a good solid 20 miles what gave me 81 weekly miles. Nice to have some sunshine in the process. Nice to have nice running buddies as well.
Yesterday I had a brief panic attack as I was counting the weeks until I start my Relay segment. Basically I have 4.5 weeks until I start my 163 miles journey in Vernal, Utah. Wow, that’s not all that far off. This coming week my mileage will move up over 100. I plan on running 100 plus miles every week until I reach Vernal. I am very happy with how my training has gone thus far. The next 4 weeks of running should be the icing on the cake, so to speak.
Next Sunday, April 28, Susan and I will be running the Mt. Si 50 Miler. This will be good training as well. Any time running is going to be very beneficial for me.
Want to look at a map that explains my route from Vernal, Utah to Steamboat Springs, Colorado, take a peak here.
Well, that’s about it. Stay tuned to more fun and games.
Clark
ps If you are wondering what in the world I am doing, please see below.

Image

Clark Gilbert 

Segment 6 

 Some of you might have seen on my web site (www.runhappyrunhard.com) or on the various social media networks that I have taken on a new challenge in 2013.  I have joined forces with MS Run the US to raise awareness and funds to END MS.  Read about it here ===>  http://www.msruntheus.com/clarkgilbert/

 On May 24, 2013 I will be running the first of my seventh back-to-back marathons starting in Vernal, UT and concluding in Steam Boat Springs, CO on the  May 30th.

 Crazy right?

 I know.

 It’s definitely not for everyone, however, I feel extremely fortunate that I am in excellent health (all though some might wonder about my mental health) and I am running both long and hard to prepare myself for this epic adventure while representing an incredible charity.

 Along with my pledge to run 7 marathons I have taken on the challenge of fundraising a minimum of $10,000.   (This is where I need your help).

 I am asking all of you for the following help:

  1. Make a Donation Today: http://www.msruntheus.com/clarkgilbert/ any amount can and will help because 100% of your donation goes to MS Research and Education.  Checks can be sent to P.O. Box 3198, FH, WA 98250.
  2. Share this E-mail: please send this e-mail on to as many of your friends + family as possible.  The broader net we can cast the more people we can reach and the stronger we can grow.
  3. Post on Facebook: “I just donated to, Clark Gilbert, MS Run the US 2013 Relay Runner. Learn more here ===> http://www.msruntheus.com/clarkgilbert/“.  Copy and paste the sentence before into your status update to help spread the word!
  1. Lend Me Your Network: $10,000 is a large amount of money and I am not expecting my small group of friends and family to donate all of that cash.  I am hoping that we can all look inside our hearts, find the one thing we all have in common, compassion. I appeal to all of you to share with me anyone or any company that might be interested in becoming involved with my crazy adventure and MS Run the US.

I am very excited about this new adventure and working with MS Run the US. I can’t wait to share it with all of you as I share my experiences leading up, during and after my run.  Any help you can provide to myself and MS Run the US is greatly appreciated. Check out my journey at www.runhappyrunhard.com or www.seattlepirun.com.


What a great day of running I had yesterday (Thursday, April 11); which was a twice-a-day workout. Morning was cold, I mean I don’t think my gloved fingers ever did warm up. 7 easy miles which took me up and around the airport, out through Fox Hall then a short out and back towards Shipyard cove. Lunch time the sun had come out and I was itching to bag another 6 miles. Warmer temperatures made this run fun and quick. 6 miles for a total of 13 miles total. I am very happy about that.

Friday is planned as an easy day, probably another 6. The sun will probably won’t be my companion. (I am crossing my fingers that the sun beats back the clouds).

Saturday or Sunday will be my extra long run. 32 miles is the plan. I will bring my running pack with water and goodies to eat. Lately I have been experimenting with Saquito energy mix. This long run will be the first time I will have Saquito to munch on. I’ll let you know how they work for me.

If I run on Saturday, then Sunday will be my rest day. Or reversed.

I am doing all this training to prepare myself for the MS Run the US Relay segment, which I start on May 24. I sill have miles to go.

Good running to you!

Clark

 


Since the first of the year I have been training to participate in the MS Run the US Relay. This relay starts in a few weeks and travels from Los Angeles to New York City. Runners like myself run various segments along the coast to coast course. My segment starts on May 24 and ends on May 30. In those seven days I will run from Vernal, Utah to Steamboat Springs, Colorado. A total of 163 miles. That’s twenty-three miles per day for seven days.
The goal of MS Run the US Relay is to raise funds for building awareness and research for multiple sclerosis. This disease has stricken so many of our friends and neighbors. To do my part in fighting MS I have set a goal to raise $10,000 by the end of the Relay in September. Running 163 miles in 7 days and raising $10,000 seems like a huge undertaking. It’s an undertaking that I know I can accomplish with your help. I’ll do the running, but I need you to donate.
Please know that your donation does not support any aspect of my run or the running of the Relay. Your donation goes directly to research and educational programs through the National MS Society.
Please take a moment to visit my fund raising page and donate $200.00 or $100.00. Any help given will be appreciated  If you like, please mail me a check, made out to MS Run the US, at P.O. Box 3198, Friday Harbor, WA, 98250.
With your help we can help others who are battling this dreadful disease. You and I can make a huge difference. Please donate!
Over the next 7 weeks I will be posting weekly updates as to how my training is going. This year alone I have run 600 miles!
Take care!
Clark
For more information on the Relay please visit:  MS Run the US.


Last week, which ended on Sunday March 31, was a positive week for me. Here are my stats:

Weekly Miles: 68

Time Ran: 13:57

Calories Burned while running: 14,136

Longest Run: 30 miles

I changed my training this week to a more traditional short/long method. I run a short or recovery run of six miles on Monday, Tuesday and Wednesday. On Tuesday and Thursday I ran longer for 12 miles. On Saturday I ran the Gorge Waterfall 50K, which was a tad short. I figured I still ran around 30 miles.

This type of training is similar to my approach to how I plan to run 163 miles in 7 days, the length of my MS Run the US Relaysegment. My plan is to run 30 miles (spilt into two runs) on the odd days and 17 miles on the even days an average of 23 daily miles over 7 days. I am hoping that the shorter days will provide me with adequate recovery.

This past week of running short/long days was a good thing. The shorter, recovery days provided relief of both body and spirit, which is really important. If my spirits aren’t up, then it’s harder to get out the door.

Highlights.

  • Finished the Gorge Waterfall 50K. My goal was to finish in the 6 to 7 hour range, but missed by 25 minutes. Still, the experience was positive. I was also able to experiment with my eating plan. I am still looking for something that will work with my stomach on these longer runs, while replenishing my energy.
  • Weight loss continues with my new way of eating, which started on March 1. Part of my reasoning to participate in the Relay was that this would force me to deal with my weight issues. So far so good. I am down 26 pounds since January 1. I feel better and have more energy. I feel like my eating is supporting my running rather than my running keeping my eating in check.
  • Every Monday night is running American Camp Trails with my running buddies, who are all younger and faster than me. For the past couple of years I have needed to walk up the steep backside trail to Mt. Finlayson. This has been frustrating for me as I use to run up with no problem. This week was my third week in a row of running up this steep trail. I am happy about that.

Running Schedule for April 1 – 7th.

Monday – 7 miles on trails

Tuesday – 14 miles

Wednesday – 7 miles

Thursday – 14 miles

Friday – 7 miles

Saturday – Rest/Recover Day

Sunday – 30 miles

Total: 79 miles.

I would like to thank all those who have given to help me reach my goal of running $10,000. It seems like a long way to go, but . . . so is 163 miles, but it can be done.

Hope you all have a great week!

Clark

Donate Today I would appreciate it as well as those suffering from the effects of MS.


As I prepare for my relay segment for MS Run the US Relay I have been building my weekly miles. To do so I have been running twice a day. At least during the workdays. My relay segment is 163 miles in which I have 7 days to complete. That’s 23 miles per day. To make things easier on my body and my mind, I am planning of dividing the daily mileage in two. One in the morning and one in the afternoon. Much like I do now.

Twice a day running, or double days, carries great benefits. If you need to build mileage double days is a great way to do without adding extra stress to your legs. Double days are also very good for those with time limitations. Tackling 12 miles might not work with daily commitments, but 6 miles before work and 6 miles after work seems more manageable.

I have used twice a day running before when I needed to make a step-up in my training. Like I’m doing now. Double days allows me to feel comfortable and confident in my training process.

The elites train this way. They have a morning workout, then tend to their day. Their afternoons usually has another run involved. Depending on their workout schedule one workout may have a higher intensity to it. They also get massages.

If you choose to try twice a day running, I would suggest preparing by try 2 miles in the a.m. and 2 miles in the p.m. until you get the hang of it. Be creative too. 4 miles in the a.m. and 6 miles after work gives you a total 10 quality miles. These miles are quality miles due to the fact the the total mileage run in a day is just as important and effective from one long run. I have found this to be true.

Give the twice a day running a try and see how it impacts your running.

If you want to check out what I am doing for MS Run the US Relay, check out this link.

Clark


In a few days we will be celebrating the birth of another year.  Oh Joy!  I like New Years, I really do.  I set all these cool goals and aspirations that I want to focus on and then, after a few weeks, give up on them.  I return to my normal way of life.  For example one goal has been to get up at 5:00 am every morning and running for two hours.  Sounds good to me, until 5:00 am and then nothing sounds good except staying in bed.  Normal people do that; stay in bed that is.

I always start the year with goals of races/events I want to participate in.  How many pounds I want to lose (same pounds each and every year).  I write down how I want to be a better person by not walking slowly across the street when I know a car and driver are in a hurry.  I vow not to place any regular apples in the Organic produce section.  Oh yeah.  I can be evil.

Just last week I was in West Seattle to spend an early Christmas weekend with my son and his family.  I was about to share some great thought of mine, when I received that “don’t say it” look from my daughter-in-law.  The mother of my three grandchildren.   Apparently, last summer, I told my 4 year old grandson a story about how I was trapped in an elevator.  (I thought the story very funny).  Apparently he, until last Sunday, wouldn’t step foot in any elevator, even if his most wonderful mother was trying to handle three kids and numerous sacks of groceries.  Last Sunday we took him with us up and down an elevator to ease his mind.  Thank God we didn’t get stuck.  That would have been bad.  Really bad.

I promise to watch what I say around my grandchildren.  Like that is going to happen.

Back to the New Year.

I have some things that are on my list, like running some type of adventure event once a month.  Yes, getting up at 5:00 am to run does count.  I want to run Nookachamps in January, Orcas Island 25K in February.  March is up in the air.  April will be the Yakima River Skyline 50K – like last year’s spanking wasn’t enough.  May will be the Sun Mountain 50 miler -my goal is to finish in daylight.  Also in May I will be participating in the MS Run Across the US – more on that later.  I also want to run around Mt. St. Helen and Mt. Rainer.  Of course, there will be many Doughnut Runs.

What are you planning on running?

Whatever you do, have fun and be safe.

Have a great New Year!

Clark

ps – meet at 11:30 on New Years Eve at San Juan Fitness for a Run In The New Year Fun.  No fee.


Brooks Running PureFlow 2 (in green).  PureFlow1 in background.

Brooks Running PureFlow 2 (in green). PureFlow1 in background.

I just received my new PureFlow2 from Brooks Running.  Right out of the box they have a nice feel with some nice changes for this version.  Check back in a week for full review.

Clark


Four weeks of dealing with this cold, which caused my running to come to a near halt.  Well, I did stop for a couple of weeks to put this thing to rest.

This week I have run three days.  Slow and easy.  I feel the effects of having my training interrupted.  Very happy that I was able to get out and run.  Normally I can run through a cold, but this cold was an other beast.

What do you do?  Keep running or take the time in rest?

Clark


Often, I am asked how to improve as a runner.  I give a simple response; run and run more.  That’s all it takes is a daily practice of running.  Running and more running.  Slow running, fast running.  Running up and down hills.

Years ago I use to listen to motivational tapes (yes tapes) by Bob Richards.  Richards is an Olympian Pole Vaulter who earned the gold medal in 1952 and 1956.  For those of us who where born in the 50′s, know Richards as he man selling Wheaties Cereal on TV.   In one of his talks he said something like “if you want to be good at something do it eight hours a day.  If you want to pole vault, then pole vault.  Whatever you want to become spend the time doing it”.   Good wisdom.

Today, go practice those things you want to be good at.

 



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