I'd raced the double twice before, once in the real Double, and once as the first half of the Quadruple Dipsea. Of course you might have expected that I went easy in the first half of the quad, but if you did you just don't know Steve "Positive Splits" Patt. My previous Double (1994) was 2:38:59 and the first half of the quad (also '94) as 2:38:47 (I'm also known as Mr. Consistency). Since I had just done 1:12:52 in the single Dipsea two weeks ago, I set the following goals:
The race starts out from Stinson Beach, just like we did in the "Dead Double Dipsea" at DRSWC III. The route starts uphill with a vengeance and amazingly I ran the first mile or so 3rd in my age group (I think I eventually finished 11th). I was definitely "within myself," though, running mostly, but walking the really steep sections. All the women had started 10 minutes ahead of me, and the 50+ men 5 minutes, so there were plenty of people to catch and pass, which in triathlons I always use as targets, but here I was really focussing on running my own race. Just past the top of Steep Ravine I passed Mary with her "Carpe Viam-less DRS singlet"; in 32 min I hit the top of Cardiac Hill, end of the first climb at 1360' and nearly 3 miles out.
Flowing across the top, scarf down a GU, down the steep hill to Muir Woods, back up the next steep hill to Windy Gap where the lead runner, a woman, passes me on her way back (she was to finish second). A couple of minutes later, just before the steps, comes the incomparable Sal Vasquez, "Mr. Dipsea" who has won the Dipsea I think six times. Last year at age 55 with a 25 minute handicap I believe he had the fastest *scratch* time (!); this year he had a race on his hands, but eventually won by the narrow margin of seven seconds. After the race I did notice him limping around - I guess he's mortal after all.
Down the stairs and I discover something about the Double Dipsea I had forgotten. With runners going down and up the stairs simultaneously, it's almost impossible to pass. You could if you didn't have to look down, but with the stairs changing spacing and pitch frequently, you've got to keep your eyes on them. Anyway I kept a good attitude and used any time stuck behind someone to catch my breath.
When I hit the turnaround at Mill Valley in 1:11:08, I nearly fell over in shock. I ran 1:12:52 in the single Dipsea two weeks ago, on a course that's about 2 1/2 minutes longer because it starts in downtown Mill Valley. As usual I had gone out fast; I could only hope it wasn't *too* fast. My only concern at this point was how positive my positive splits would be. I didn't want to think about my goals, I just wanted to give it my best shot.
Back up the stairs, mostly walking because of the difficulty passing, and back over the rest of the course. One more GU part way through. A lot more walking this time, but plenty of running too. I even managed to force myself to run up a good part of killer Cardiac Hill, now very much in an "every person I pass is someone I finish in front of" mode. Plummet down the Swoop and Steep Ravine, through the shortcuts, unleash a killer sprint over the last 1/4M with my arms pumping in my best imitation of Lynn Jennings in the homestretch of the Olympic Trials 5000, and finish in 2:27:18, nearly three minutes under my "wildest dreams" goal and a PR by nearly 12 minutes! Debi, who was sitting by the finish line but wasn't expecting me until 2:30 at a minimum, looked up just in time to see me crossing the finish line.
As we say on the Web, YAHOO!
My finish was good for 105th place out of 411 runners. I was very pleased (though of course I'm now figuring how I can go faster and make top 100!).
I think I was glowing the rest of the day. I showered, washed down with Tecnu (we'll see how well THAT works!), had a picnic lunch, watched the awards, and met new BAD Runner Richard Pon who had just done the Dipsea for the first (and second) time. And all the while, not a trace of soreness, cramps, nada. Feelin' fine!
Tip #1: I had been experiencing some groin pain for several weeks now on my long runs and was worried about the hills. For two days I wore a SALONPAS patch, which contains aspirin, menthol, and camphor. It had the negative affect of removing all the hair from the area to which it was applied (ouch!). But it worked - I was pain free during the race. I'll be using these again.
Tip #2: I say this every time, so why not one more? I carried a water bottle (as did quite a few people). I passed people the whole race, but at every water stop, I would pass 5-10 all at once, thanks to not having to stop for water.
Tip #3: After I ran the Dipsea two weeks ago and then did an easy practice double back to Mill Valley, my calves were aching for a week. I realized they needed work. In the interim, I did some hill runs in which I ran up all the steep parts on my toes, really using my calves (I had been getting into a very flat-footed style on the steep hills). In today's race, I did it again, running on my toes as much as possible up the steepest parts (when I wasn't walking, that is). So far no pain in the calves (or quads). We'll see what tomorrow brings.
Mr. Consistency does it again:
Downhill section Dipsea Time Double Dipsea Time
(return trip)
Windy Gap -> Muir Woods 7:50 7:46
Cardiac -> Webb Creek 12:07 12:30
Webb Creek->Stinson 11:12 11:13
Of course there was a difference in my overall times, but almost all the differential came on the
uphills - evidently one (or at least this one) can run the downhills when
tired at *almost* the same speed as when fresh. Which brings us to:Tip #4: If you run the Dipsea, push the uphills; the downhills will take care of themselves.
Steve "The Dipmeister" Patt
in Cupertino, CA where it's time to savor the results of a lot of
hard work (a.k.a. fun) in the past year