DBAP

Clint, from all your friends and well-wishers:

Kirk McMorris:  "Run swift, run strong."

Lisa Coronado:  "Western States is an awesome adventure and you're one of the lucky few who gets to experience it.  Stay present in your Western States story and find joy in each mile.  When it gets bad, remember that it hurts for everyone, and DBAP!  See you in Auburn!"

Michael Mulnix:  "Clint, go out and have a great time!  Remember finishing will have sweet rewards!"

Alysa Dunn: "All your hard work will pay off on Saturday.  I know you will have a village out there! Having the opportunity to run such an iconic race is one in a million but we have the privilege of living here and training here.  Cheers to your amazing adventure!  I'll be cheering you on through your adventure!"

Gary Duran:  "Have fun and good luck brother."

Beth and Bret Lang:  "We are so excited for you!  Enjoy every moment of your Western States experience, and when the going gets tough, remember the huge number of people thinking about you and cheering you on, including us.  See you at the finish line!"

Aren Knighton:  "Clint, you showed me trail running is better than road.  You also taught me that hipppies are people too.  Thanks for being so inspirational, I love you.  Aren."

Veronica Runyan:  "To one of my favorite Dirt Bags.  You are an inspiration. I remember the first time I saw you run a 100.....  despite the pain, you were all smiles and appreciative of all those around you. No one is more deserving of this honor than you.  I have belief in you and wish you the best.  Enjoy your experience and enjoy the journey.  Love you big guy.  I can't wait to see you cross the finish.  Go get it!"

Sunny Carder:  "Good luck, Clint!  You're gonna crush it out there.  When the times seem dark, you can think of our inappropriate conversations to keep you going.  You know, the ones you always would share with Becca afterwards.  Cheers brother!" 

Matt Brayton:  "I wish Clint all the best this weekend.  He's a remarkable guy, and not just as a runner.  He's a huge fan of all runners and the lifestyle.  As co-conspirator of the official unofficial CIM aid station, he cheers for marathon road runners as much as anyone  and is always volunteering or working races when not running.  And his story ... going from overweight and having let himself go - to pulling it together and getting to where he is today - is inspirational.  Add to that, being a former high school football coach (leading young men is a very important and difficult job) and you can't help but root for the guy and follow his efforts.  I know I'll be one of those guys out there waiting for every update and aid station check in.  Run hard, run smart brother.  And no matter what happens, there is a lot to celebrate, and we will!"  (And, of course, we'll be celebrating his awesome wife Rebecca, who puts up with all this silliness.) 

Sylvia Ward: "You are a winner even before you toe the line.  To the man who loves his family first and foremost; to the big guy who is the life of the party; to the dirt bag who knows what authenticity is; and to the ultrarunner who worked hard for and deserved his bib # 347 - you are an inspiration to so many of us in ways that you don't even realize.  You got this.  Rock those trails.  I'll see you on the other side of the finish line."

#seeyouinsquaw

The time to toe the line is quickly approaching and Clint's big day is almost here.  The whole focus of this blog is now right around the corner. It's hard to believe that the next blog I write will be post-race and full of photos and stories about his trek from Squaw Valley to Placer High School.  I met with Clint one more time to review details about his race preparation and plans.  He was surprisingly calm and collected, but I could feel the excitement and positive energy in his entire house.  Becca, Kaleb and Halle were all there and the energy in the house was positive, serious, and focused.  Clint would apologize about being "all over the place," but that must have been how he felt internally because it certainly was not what he projected outwardly.  In all past interviews, Clint was always more pensive; often his foot would be bouncing at a fast tempo, and he would be quick to get up, check his phone, or change the direction of the conversation. Yesterday, however, he was in a completely different space.  He seemed focused, calm, and intentional.  I suspect 'race mode' is kicking in, and I certainly felt it.

The first questions I asked were about his pacers and crew.  We have talked about it before, and now is the time for more specific details. I know that Becca is his experienced and trusted crew captain, but I wanted to understand the logistics of who all would be at which aid stations.  The layout of the aid stations and the accessibility of roads getting to each one makes it nearly impossible for one crew car to get to each station. Becca, Theresa Lewis, Kaleb, and Clint's mother will be the 'A' crew team who will meet Clint at Robinson Flat (mile 30.3) and Michigan Bluff (mile 55.7).  His 'B' crew team will be fellow Dirtbag Runners Tim and Erin Thomas. They will meet Clint at the more remote aid stations of Duncan Canyon (mile 24.4) and Dusty Corners (mile 38). All crew members will converge at Foresthill, a central aid station at mile 62. There Clint will pick up Tyler, who will pace for nearly 18 miles to Green Gate Aid Station (mile 79.8) as they transition from running in the daytime to running in darkness. This is where the race will take a whole new direction and offer new challenges.  At Green Gate, Peter will take the pacing bib and continue to Robie Point at mile 98.9.  At this point, Clint will be met by the village who have supported him on this chase for the buckle.  Joining the family, pacers and crew will be Bill Yeates, Clint's dear friend and trusted workout partner from The Ranch.

Becca and Halle will meet Clint at the Placer High School track so that Halle can join her father as he crosses the finish line.  Becca, Kaleb, Nancy and the crew will all be on the other side of the finish line to share in the celebration of this monumental accomplishment.

Back to race preparation:  The next thing I was curious about was his gear.  Clint will be wearing two different race shirts that are designed specifically for this race by Paulo Medina of Single Track Running and Shawna Stewart of Wild and High, an outdoor lifestyle brand.  He will be wearing his Hoka Stinson ATR 3 trail shoes for the snow sections of the race and then changing into another pair of Hoka Stinson ATR 3 shoes at Robinson Flat.  If needed, Becca will have a pair of Hoka Challenger 3 shoes at Foresthill.  After crossing the river at Rucky Chucky, his crew will meet him at Green Gate with a fresh pair of New Balance Hiero V2 fresh foam shoes to get him to the finish line. For prevention of blisters, Clint will be using RunGoo each time he changes his shoes.  "Other than my knees, blisters are the next biggest concern." Clint's hydration vest is an Ultimate Direction AK3.0   He's planning to use arm sleeves to protect his skin from the sun, but more importantly, to hold ice during the near 100 degree temperatures he will face in The Canyons.  During the evening hours some time after Foresthill, Clint will wear a headlamp to navigate the technical trail in the darkness.

For calories, electrolytes, and nutrition, his crew will provide Tailwind at the aid stations, salted watermelon flavored Guu shot blocks, Pro Bar Fuel bars and Vegan Jerky.  During the early part of the race, Clint will primarily eat the Quinoa Porridge that settles well in his stomach and provides adequate energy.  But when he craves something warm, Becca and his crew will provide a burrito, Miso Ramen, and Mac and cheese throughout the late afternoon and evening.

When I asked Clint about his racing strategy and specifically about the initial 4-mile race up the Escarpment, he said he planned to take it easy and try to control the adrenaline rush by hiking the 2,550 foot climb to Watson Monument.  He wants to run this race intelligently given the state of his arthritis-riddled knees.  He recently received Cortisone shots, but knows that he will need to be strategic and patient.  And of course, I had to ask if he had a goal finish time.  He shook his head and said that his goal was to finish.  This has been a life-long dream and focus for over five years.  I reached out to many of his family, friends and supporters, and here are their words about and to Clint:

Nancy Ouding, Clint's mother:  I wish him to be carried on eagles' wings, delighting and delighted in the scenery, the glory of running in this esteemed race, proud of his accomplishments, as all of us are proud of him and cheering him on.  I get teary with pride of this son of mine.  "Go get'em Clint!!!"

Becca, Clint's wife:"Even before you run, I want you to know how proud I am of you.  You've worked so hard to get to this place and your perseverance has paid off!  I know you feel guilty for all the long hours of training, but I just want you to know how much it means to me to see you accomplish your goals, and every hour away will be worth the smile on your face when you cross that finish line."

Kaleb Welch, Clint's son: "Good Luck, Old Man!"

Halle Welch, Clint's daughter: "Good luck Daddy.  I can't wait to cross the finish line with you!"

Chad Welch, Clint's twin brother:  Clint is very driven and very motivated.  When he does anything, he goes all the way - there is no inbetween with that guy.  And to Clint: "I'm fortunate to have a twin as awesome as you are.  Good luck. Go get'em.  You are an inspiration to all of us."

Shawna Stewart, Clint's sister:  I'm so proud of Clint.  He has worked so hard and it's cool to see him realize his dream.  I want him to have fun and fingers are crossed.  Ultimately, all I want is for him to be okay.  It's been just incredible to witness his lifestyle transformation.  And to Clint: "Have fun! Enjoy the adventure and all that it is.  You deserve this!"

Bill Yeates, Clint's twice-weekly workout buddy:  He seems ready for this very hot Western States run.  I look forward to seeing him at the finish and will be grateful that he will finish this journey.  His love for the challenge and stubbornness will likely overcome his balky knees.  He also has the mental toughness to overcome the heat, but it is going to be brutal in the canyons.

Paolo Medina, fellow 2017 Western States runner:  I think he's gotta run with his heart and mind, not his legs.  If he does that, he won't have any issues.

Theresa Lewis, Crew A team: "Stop being a pussy, Clint!"

Tim Thomas, Crew B team: "You're an inspiration and a natural light, now get the fuck out there and let your light shine!  See you in Auburn brother." 

Luis Escobar, 8-time Western States finisher, and photographer featured in Christopher McDougall's Born To Run:  Clint is a 'big character' who is full of life and occupies the whole room when he walks in.  He has embraced the ultra-running community and is a leader in the Born To Run community.  He is outgoing, looks for challenges, and is self-motivated.  He also loves socializing and the outdoors.  And to Clint: "Hey Clint.  Run gently. Run simply. Run free."

There are several other friends who will also be toeing the line in Squaw at 5:00 am on Saturday morning. Clint and I both want to wish all of you a very safe run that is filled with adventure, beauty, challenge, and joy. To Lance Gilbert, Paulo Medina, Paul Grimes, Tina Fritzner, Terry Hall, Melissa Johnson,  Jodie Wood, and Gary Klein - got get that buckle!

#seeyouinSquaw in 3 days

Born To Run

After hearing the stories, seeing lots of photos, and reading so many positive comments on FaceBook about the Born To Run Ultramarathons put on by Luis Escobar, I was motivated to read the book with the same title by Christopher McDougall.  I have to plug that my oldest son had this book sent to me as a gift; a very special gesture given books are my go-to gift during the holiday season.  I started the book a few years ago but never finished it.  I opted to listen to it on Audible after meeting with Clint last weekend and hearing about the free-spirited, genuinely loving culture of those who attend this annual event and embrace the 'run free' spirit.  When I listened to the last chapter yesterday, I had the familiar feeling of being blue when finishing a treasured story or saying good-bye to a close friend.  This book is now at the top of my recommendation list for anyone interested in a true story that includes lots of information about the history of running.

Luis Escobar 'riding' Clint

The story centers around the Tarahumara, a tribe of reclusive Indians in Northern Mexico who are noted for their long distance running prowess, without special shoes, clothing, food - and most notably, without injury.  From chapter 15: "That was the real secret of the Tarahumara: they'd never forgotten what it felt like to love running.  They remembered that running was mankind's first fine art, our original act of inspired creation." When Clint told me last week that his "soul was cleansed" from being around "my people," I now have a much better understanding of what he meant.  Luis Escobar, the race director of the Born To Run Ultramarathons, is featured in the book. Luis was the photographer and actually took part in the "Greatest Race the World has Never Seen' that pitted Scott Jurek, "Caballo Blanco," and two American college students against some Raramuri runners (original name of the Tarahumara that means "runners on foot") in a 50-mile race across the Copper Canyons of Mexico.  I told Clint that after reading the book, I felt like he had a celebrity riding on his back during the Beer Mile.  Clint's immediate response was, "Yea, my kind of celebrity."  The more and more I learn about Clint and ultrarunners, the more in awe I am of the special brand of people who are drawn to this sport.

One of the many things that Clint shares in common with the native Tarahumara runners is his diet.  The tribe is not necessarily vegan, but 95% of their diet is made up of maize, beans, greens, squash, and tobacco. Pinole is featured in the book, plus references to tamales, beans, and chia seeds.  I learned that Clint is vegan when I first interviewed him for this blog, so I decided to spend at least one segment focused on his normal and racing diet.

On regular days, Clint enjoys a Spirulina shake once or twice a day made up of 2 bananas, 1 cup of fresh or frozen mango or pineapple chunks, 4 cups of water, 2 teaspoons spirulina powder, and 1 teaspoon of miso. This is not necessarily a staple during the race, but Becca and his crew will have it ready in case it's something he craves during Western States.  Lunch typically consists of a large kale salad with tofu, almonds, flax and chia seeds with a honey mustard dressing.  Dinner is usually some variation of beans and/or potatoes.

The evening before a big race, Clint's customary dinner is pizza with spinach, mushrooms, potatoes, but no cheese. For breakfast, Clint and Becca make 4-full servings of Quinoa porridge.  Clint says that he continues to eat this during the first part of his 100-mile races whenever he meets up with his crew until his body starts to crave something hot.

• 1 cup dried quinoa, rinsed and drained
• 2 cups water
• 1 cup almond milk or your favorite nondairy milk
• 1 ripe pear, cored, quartered, and finely sliced, or 1 banana sliced
• ¼ cup dried coconut flakes
• 3 tablespoons Flora Oil 3-6-9 Blend
• ½ teaspoon sea salt or light miso
• ½ teaspoon vanilla extract
• 1 ½ teaspoons ground cinnamon

Throughout the 24+ hour race, the things that Clint relies on for nutrition and hydration are, according to Becca: "In the afternoons, he likes quinoa wraps made up of tortillas, potato, quinoa, black beans, corn, and spinach.  In addition to water and electrolytes, he likes to drink orange juice and coconut water.  Fruit is also a favorite.  At night, he likes to eat pizza if its available, Ramen soup, and anything else I can get him to eat."  

Immediately after crossing the finish line and collecting the buckle, Becca will have an anti-inflammatory protein shake ready before he gets to indulge in his favorite beer. And he will probably have more than just a few.

Anti-Inflammatory protein shake:

2 cups of water

1 banana

1 cup frozen or fresh strawberries

1/2 cup frozen mango

1/2 cup frozen pineapple

1/2 cup frozen shelled edamame

1/4 cup dried coconut flakes

3 tablespoons of plant protein powder (brown rice, pea, etc.)

1 1/2 teaspoons of miso

1 1-inch turmeric root, chopped, or teaspoon of ground turmeric

1 1-inch piece ginger root, peeled and minced, or 1/4 teaspoon ground ginger

This past weekend as part of his continued training, Clint ran Pacific Coast Trails Runs' Mount Diablo Half Marathon in Clayton, California.  The half marathon included a race up Devil Mountain with a total elevation gain of 3,864'.  Clint finished 15th overall and brought home the AG medal.  "I felt good on the uphills though out of shape.  That race is beyond sadistic.  Downhills still aren't great [on my knees] on the real steep parts, but the pain was manageable."  

Going along with the nutrition theme, I asked him what he ate prior to, during, and after the race.  For breakfast, he had a bagel with hummus. During the race, Clint drank lots of water during this really hot race and ate two Pro Bars. After the race, he and Becca celebrated in Berkeley with a deep dish pizza from Zacharies with vegan cheese, mushrooms, zucchini, pineapples, and jalapenos.  Afterwards, they continued the celebration with Fetch Pale Ales at Fieldwork Brewing.

This week's training 05/29/17-06/04/17

Mon - Cap Tapper's - 6 mins at full effort with 90 second rest x 6

Tues - The Ranch - strength, mobility, flexibility, tissue quality

Wed - Speed work - 2 minutes full effort, 2 minutes easy x 8

Thur - The Ranch 

Fri -  Rest and recovery

Sat - Half Marathon at 90% effort (Mount Diablo)

Sun - 4.5 miles hard

Now that the race is less than 3 weeks away, Clint and fellow Western States runners are beginning to finalize race plans with their crews and pacers.  One significant consideration is the snow that still clings to the trail. During the Western States Endurance Run Training Camp runs last week, several feet of snow were still at Robinson Flat. Clint said that he expects to deal with some sort of snow for the first 30 miles of the race. However, on a positive note,  according to the statistics from the Western States website, the years when snow was still present had higher percentages of finishers than those years when the average temperatures were above 85 degrees.  I wonder if hoping for hot weather to melt the snow is a good or bad thing? 

Twice as long and with more rugged elevation than the Tarahumara race in Mexico, the Western States Endurance Run is considered the World's Oldest 100-Mile Trail Race.  And, it's less than three weeks away.

#seeyouinsquaw in 19 days.