The Dirty Double Part One: Quad Dipsea

The Legends (John Medinger and John Catts) and me

I was registered for TNF 50 for the past two months, and planned on peaking somewhat for it. To maybe get on the podium? No, these legs have seen those days on TNF 50 but not anymore given the speed out there these days. I just wanted to race my best against the best.  But ten days out from it I found the upcoming weekend in which might score a hall pass, and thought why not run the Quad Dipsea and see what happens? I can get sub four hours on it easy, and then try to recover for TNF 50. A true test of the “coming in rested theory” would be how deep that rest really goes in able to run back to back ultras. This has failed this past summer with proximal 100 milers, but this was a 28 miler and 50 miler on week apart. I had no solid evidence, but thought I had it in me to run well at both. A last minute entry to the Quad and some flight miles and I was there, with a scant hope at even trying for Leor Pantilat's 3:48:58 course record.

But here first of all, my splits: I guess going with lower expectations and pressure can lead to faster overall times. http://www.run100s.com/splits/13qd.htm

Start = 8:00 AM, 0:00

Lap 1 = 8:55 AM, 0:55:00, 0:55:00 (nearest minute..I had 55:30 on my watch at this split but then it was on clock time after that due to my watch stopping)

Lap 2 = 9:52:39 AM, 1:52:39, 0:57:39

Lap 3 = 10:49:07 AM, 2:49:07, 0:56:28

Finish = 11:48:45 AM, 3:48:45, 0:59:38

All this said, the last lap, the slowest, running back from Stinson Beach to Mill Valley hurt like hell. That is what running in fear will do to you, make you run your best. Or your worst.  My fear coming out of Stinson at the turnaround was that my time was almost exactly what the course record was when Leor set it two years ago..and I had to do this last lap on a harder course; each lap is 45 seconds slower than the old course due to Dipsea trail repairs.  Crossing over the Panoramic highway a few minutes after turning around at Stinson, knowing I was chasing Leor’s shadow, I promised to run every step back to Mill Valley, and make running faster than hiking is difficult on steep pitches. My lungs burned on that last return trip, both up and down the hills, until finally with about 100 foot vert before Windy Gap I gave in and power hiked the last steps. It didn’t matter at that point, as I was still exactly on course record time. Two of the runners I passed there who were not yet finishing their second lap said Leor passed them at the same point when he set the record. Ouch. I pushed a tad harder over Windy Gap and had to use my descent strength to get close to Leor.

At the start, I knew to run close to even splits and then see what happens. In the past at other West Coast race to beat Carl Anderson’s and Erik Skaggs’ times took some serious effort, and Leor has some times out there that are serious too. Plus I’d never run four Dipsea laps consecutively. Training the months prior had been steady, focused primarily on hills and quality runs every other day, and easy stuff most other days, for the past three months. No long runs though.  But I wasn’t afraid in training to run back to back hard 2 hours days and a couple double workout days in the local peaks. But the best thing working for me may have been the Tour De Flatirons in October and November, the perennial running and climbing race series me and my nutty climbing friends put on. These are seriously hard 30 minute or so races that we’d hold in the fall; start at a trailhead, sprint like hell up to a rock face, solo it hard, downclimb or rappel off the back, and bust it back to the trailhead. Very underground, very not-so-smiled-upon by Johnny Law Ranger at the Chatauqua ranger cottage. Basically like running a hard 10K, with a chance of dying thrown in. Too much fun and makes you spit blood

Brett Rivers from theSFRC was running this year, the prior winner and guy who always makes one feel good. I call him “the Mayor” because he truly is just that to the Marin running community. He penned the “Dirty Double” moniker which I hope sticks. The other fellas at Quad I didn’t really know personally but their names were well known and a solid field. My good friends Tim and Diana Fitzpatrick (Diana WON the single Dipsea race this past summer; I much harder feat to accomplish) were my crew, handing water and Vitargo at Cardiac (the top of the climbs) and at Stinson Beach turnaround.  This is the perfect crewing race; stand in one place and your runner comes by you four times.

I knew I’d be racing the clock primarily, but thought Brett would be close most of the race. The gun went off and up the steps we went. Power running and hiking hills was the name of the game on the first and second laps, with running hills taking over the second half. Pushing the run pace on flats and downhills otherwise. The Dipsea course is tricky to the unknowing, as there are two decent bumps to run over, about 2300 vertical per lap. You have to knw the course then it gets easier every time. Into Stinson I knew I had a cushion, with a time of 55:30. On the 1^st  turnaround trip back to Mill Valley there were legions of runners coming down.. tough to negotiate as they hadn’t expected the lead runner me just yet. Kind of like running the Pikes Peak marathon descent, and inevitably there are some minor brush backs against each other on the narrow trail. This is a steep climb back up and it is over quickly to get to Cardiac Hill, the aid at the top of the climb below Pan Toll. I felt fine on that first return until Muir Woods (Nat monument) then felt a bit of a drag coming up the trail paralleling the Muir Woods road. I misread my watch in glancing and thought I was 10 minutes slower than I actually was.. over Windy Gap I was told I was at 1:45 total (and not 1:55 as I thought) I was psyched and hit the 800 foot staired fun downhill to the start/finish, which I loved. I’d been told I’d get all quad cramped up, but I didn’t feel a thing and hit the turn in 1:52:39. All I had to do was run the same thing and I’d beat the record by five minutes..no small feat but my reserves felt fine just then.

The third lap was the easiest of the whole race. The field was spread out, I felt no pressure, and I thoroughly was able to enjoy the run. I focused on downing Vitargo and hydration and staying ahead in fuels as the temps climbed close to seventy in the sun. The downhills felt so smooth in my Bondi B, with zero cramping and saved energy for repeated hills, and no hot spots in my Injinji socks. It was cool to be able to see more folks I knew on the course and say hey to runners I’d seen on the first half. There were some good friends out there running that I’d gotten to know over my time in Marin in grad school, to see them and how their efforts were playing out. There is no race like the Quad in the US like this where this cool social aspect exists. The women’s run was going to be close, and Luann Park was close to taking the win in her race, but on the return it seemed Ariane Buser was pulling ahead, and would eventually win.

I ran shirtless as it was warm now, and left it at Cardiac to grab on the last lap back. At Stinson, my split was right on where it needed to be to beat Leor’s time, but again my course was a touch harder so I had to leave it all out there. The climb again flew by back to Cardiac, and I was happy to see Brett Rivers with a solid hold on second place. My stomach was rock solid with no muscle cramping. Just then, the only variable keeping me from a win and maybe course record was my mind.

Over Windy Gap, I had seconds to spare and thought only my downhill would get Leor’s time, so I pushed it and risked a fall on the Dipsea steps, which would be really bad, but all the runners and hikers coming up and down the steps were kind and let me pass as needed. (Thank you!) Into the finish I was happy to see the timer just where it needed to be..3:48:45.  Really my time won’t last though..the sport is evolving so fast that someone will run 3:38 within five years.

Again, thanks to John Catts and John Medinger for holding a gem of a race..wish I'd come out sooner. The win was nice but it is the Marin and Tamalpa community and legendary trail that make this race legendary. Jed Tukman made thousands of delicious Firetrail's pizza’s, and I ate 500 of them. Thanks Jed!

Some Run Rabbit Run thoughts

Run Rabbit Run 2013 report: Failure, but hey that’s okay

Matt Trappe photo at the top of Mt Werner

Coming into Run Rabbit Run 100, I was super excited. I hadn’t run an ultra in three months and felt relatively rested. I had no injuries and  had spent time at altitude in the past six weeks and had been sleeping and resting in my Hypoxico tent regularly.  I had raced on Pikes Peak with respectable times and recovered well from back to back efforts overall.  I had a job lined up and the past few years of grad school energy could be redirected towards running and family.  I did have a mild summer cold the week before the race with some diarrhea, which are two completely different systems, but I found it to be a coincidental occurrence of viruses. Running-wise I felt fine.  In terms of physical effort I knew I could run 100 miles, and felt confident that I could have a solid race.  I viewed RRR as a “high stakes” race, but had coached myself in the weeks leading up to it to treat it as an adventure mostly and not push too hard. I thought about simply the act of finishing the 100, rather than winning the 100.  That said I wanted to run comfortably all afternoon and night, and if I found myself out front while doing so I wanted to roll with it. 

After being up for 24 hours dealing with the water in and around our house, I met Basit Mustafa, for the drive up, settled into our condo for the night with fellow Hoka teammates Darcy Africa and Jason Schlarb. Basit had run the course before and wasa fine resource for tips.  Jason had three guys lined up to crew, and asked Basit if he could crew for him too, but Basit stuck with me. Darcy went solo the whole race, with no crew but pre-placed drop bags, which scored huge points. Jason even thought about asking her to crew for him while for his race, she was so organized.  Race check in went smooth that afternoon, with an irunfar chat.  The next morning came too quickly, and at noon the gun went off.

Right off the bat is a steady climb up the ski area, with switch-backs and occasional steep climb but nothing ridiculous. The group of guys stayed together for the first mile then spread out quickly.  I felt excellent and had no problem topping out at the gondola with Jasons Schlarb and Louthitt right behind, our pace apparently subjectively slower than the prior year per Jason  To the Mt Werner aid station mile 4.4 at just over 10000 feet, it dipped into what would be seven miles of awesome single track to Dry Lake aid station at mile 11. We would see the DL aid three times in the race.  On the short out and back to the aid Jason and the two Tarahumara runners in the race (not to be culturally insensitive, I can’t look up their names as there as no DNF runners listed) passed, and I had about a five minute lead. I was thrilled to see the Tarahumara runners come to Colorado to run; it is a rare treat to have their talents here. The race then entered the Fish Creek drainage, which was again a big highlight of singletrack for almost 3000 feet down to see our crew for the first time at mile 17.  I loved that technical downhill combined with smooth contours near the top through willow bush thickets. The weather was cool and overcast, with no signs of bad weather, good running weather. 

Into FC aid station, I expected Basit to be there, but he wasn’t so I dropped one of my two bike bottles with Jason’s posse and kept cruising down the four mile pavement section back to town. I had no signs of anyone behind and I held back on this section as it’d be easy to run 6 minute miles and didn’t want to burn out.  Basit showed up driving up the hill, said he didn’t think we’d come through that fast so he was late. No worries though, I was fine without aid anyway as my bottle was half full so told him I’d see him at Halvorsen Hill (Olympia Aid 1, mile 21) for crew.

At the one stoplight on the whole route of course I was held for the whole 2.5 minute stoplight cycle, and then into the base of Halvorsen Hill, feeling fine, getting crew from Basit and seeing a lot of crew and spectators for the first time. The 1500 foot climb started this section up Gravel Mt and beyond, which would be a 20 mile loop back to Olympia, and I heard cheers of someone arriving at Olympia as I got five minutes up the hill.

Thus far, the race plan had gone well. I had been drinking Vitargo regularly, about 350-400 calories per hour, and supplemented a real food mixture of “feedbags” of rice, egg whites, and almond butter with less oil. A bar here and there and all was good. This formula had worked well in training too, and I planned on using no gels the whole race. All systems were go, I was at the front, but still very comfortably running. No chafe, no foot blisters, no issues, I looked forward to the night.

The climb up Quarry mountain and beyond to Cow creek (mile 35) was half dirt road climb followed by nice singletrack. Into Cow Creek I felt a few stomach rumblings like lower GI but nothing feeling like the stomach was turning off. Basit was there to crew, I quickly got out, and stopped to relieve myself a mile later, surprisingly having some diarrhea and lower GI cramps.  I didn’t feel like eating thereafter, and this was a bad sign.  I felt the pace slow, and tried to sip my Vitargo and water but it just didn’t go in. I tried a banana I’d grabbed from Basit but that was not going to go down either.  I decided to walk the pace fast to get things under control.  I walked the hill and ran the flats as the trail climbed gradually again, and then saw Schlarb just behind, shirt off and looking ripped as usual. He passed, and then Meltzer and Josh Arthur seconds behind.  I felt energy flagging, but kept the hike going all the way back to Olympic, being passed by 7 guys and finally the women’s leader Michelle Yates on the descent portion of the loop.

Into Olympia things weren’t good.  I had a talk with Basit, and walked through the aid station looking for something palatable. The Coke looked okay, so I sipped it and talked with Basit. I wasn’t close to dropping.  I felt drained, but knew I could push back up the hill to Fish Creek.  With water and Coke I jogged out of the aid, and Roch Horton kindly jogged with me for five minutes giving me advice. Those words of encouragement energized me and I pushed along up the four miles, gradually feeling better. Tim Olsen was just ahead as it was getting dark on the road, and as we climbed I felt better and better and kept him close.

At Fish Creek, Basit gave me my Black Diamond mega- lighting rig (aka “BD Polar-Icon model: -  the “Rocho-Roch Horton Vision Retina burner head and waist light combo”) and I was recharged.  I was in 12^th place or so, I knew I had work to do and was charging.  I felt fine with the stomach rebounded and legs rejuvenated.  On the long 3000 foot climb up Fish I soon passed Paul Terranova and the two Tarahumaras, and then Michelle Yates with her bear bell ringing into the night.  Into Long Lake #2 mile 52.2, I came out and soon passed Tim Olsen, then Jesse Haymes, on the long dirt road at 10000 feet. At Summit Lake I heard tell that Iron Stomach Man Jeff Browning was just 7 minutes ahead.  I knew I was pushing the pace to catch these guys, but had little choice given the time I’d lost.  I was in 5^th place at this time. The long 7.5 mile descent to Dry Lake was fast on dirt road, and could see Jeff close to the DL aid in the dark ahead as he has the same mega-light that I do.  He picked up pace on seeing me, and we came in close together, meeting our crews. Bryon Powell, maybe you’ve heard of him?, did some quick mental calculus and said I’d been making up five minutes per section on the leaders. This meant I’d win if I kept the pace, and I felt I could at this mile 65.

The remaining descent to the “Nick Clark” aid station, I passed Jeff exchanging pleasantries and felt fine, but it was cold and a shower was soon to come.  In 4^th now, I passed Jason, Karl a few minutes later, Josh Arthur, all coming back up from the turnaround. I hit Nick Clark (Spring Creek aid, but Nick was there, which trumps any naming system) aid mile 69.8 and Jeff was right behind.  I felt good on the climb back up, and it showered and blew wind, cooling things off significantly.  At DL #2, mile 74.3, Basit was awesome getting me set up in warm long sleeves and recharged, but coming out I could see Jeff on the ascent as he’d left just before me, but I couldn’t muster any gas.  ½ mile later, my legs went basically dead, glycogen done/gone.

I tried all the tricks I could to get it back; more Vitargo, Ramen noodles from my bike bottle, Fein caffeine, but it just didn’t happen. I walked, and walked the whole 7.5 miles back to Summit Lake mile 81.9, and was getting very cold as the temps dropped.  I knew I had nothing, had tried to rebound hard, but I was literally swerving on the road with zero in my legs.  My stomach was fine, which was a plus, but I was toast. I got a ride out with a really nice local, game over.

So, I feel I gave my best.  I thought my perspective was spot on coming into the run, but something clicked off and it didn’t happen as planned.  I’ve never to my memory had GI issues in any distance race less than 100 miles, but in the last two (WS and RRR) I’ve experienced shut down at miles 25 and 30 respectively. The good news is at SD 100 I was rock solid the whole run on a severely hot day until I got off course (partly my fault), and I have run 100 milers through with no problems overall. I was unrecovered from SD when I toed the WS line, so that may have ended the game at WS.  I’ve also raced three to seven day adventure races as teammates used to call me “Iron Stomach” Dave.  The 100 milers though; they are an enigma.  My hat is off to the ones who have the ability, the fortitude, the stomach, the planning, the history and persistence to run 100’s successfully year after year, in hot or cold whether on the podium or last place.  It takes real character to finish these, and they are a long fricking way. I sure am not going to drop this distance, as I see much success ahead, and I will figure it out.

Pikes Peak Double 2013

I’d always wanted to run the Pikes Peak Double, but in the prior years of running Pikes (2001, 2007, 2008, 2012) my sole focus was to win the marathon, so doubling was not an option.  As the ultra years rolled by, as well as the age group categories, it became apparent that winning Pikes marathon is not in the cards unless there were a major snowstorm, my favorite condition to run in (not unheard of in summer, actually).  I’d had three 2^nd place  finishes in the past, and always finished anywhere from 1.5 minutes back (2008) to 20 minutes or so in prior years when Matt Carpenter raced. In all my racing years, these 2^nd place finishes were the thorn in my side, for to win Pikes marathon or Ascent means you have access to the coveted FREE LIFETIME ENTRY. This is huge. Go online at age 80 after winning it in your youth one week before the race and you’re in. I had dreams of this occurrence and wanted to be eventually be the oldest to ever run Pikes Marathon. I did not achieve and will not achieve this in all likelihood. Ouch. Time to move on though.

Anyway, racing the Pikes Double (combined times in the 13.1 mile 8000 foot Ascent on Saturday and the 8000 up + down Marathon on Sunday) is also a huge accomplishment. To win it would be akin to winning an ultramarathon. The key to running best on the Double would be to be 1) acclimate to running hard over 10000 feet, and 2) recover well between the two races. 

Thanks to my altitude tent, I felt good over 10000 feet, as I had been sleeping that high and training locally in Boulder up to 8500 feet.  I hadn’t got down to Pikes Peak though to train on the PP course in five years, but wasn’t too worried about it.  I know the course pretty well already. I also felt I had excellent energy and recovery reserves as I had been fueling consistently in training and after with Vitargo all summer.  I also hadn’t raced an ultra since late June, so that deep ultra recovery that comes with time was present, a good thing.

Pre-race..Buzz Burrell photo

Day 1: The gun went off in downtown Manitou Springs and I settle into the pace right away that I knew I could keep to the summit. There are always a few rabbits who head off at unsustainable pace.  Thanks to Matt Carpenter, the Pikes Peak races have data and generators to help one figure their pace and splits and compare it to prior years. (http://www.skyrunner.com/search/find.asp?Last=Mackey&Mi=J&First=Dave)  I knew that if I was in 20^th place on Ascent day by the end of Ruxton street mile 1.5, I reckoned to be fine by the summit as runners peeled off the pace. The end of Ruxton just before hitting dirt single track is the hardest part of the whole Ascent, as the pitch of Barr trail all the way to the Sixteen Golden Stairs just below the summit is actually very runnable.  This is why road runners can run well there and why leg speed is an important part of Pikes training. The uninitiated Pikes runners are intimidated, but once they get on the course it can be quite fun. There are actually sections midway through the Ascent where elites run 6 minute miles or faster, as it is flat before the Barr Camp midpoint.

As said, I felt in control, but had never run only the Ascent race; in the past I could make up time on the Marathon descent second half.  I thought I had a 2 hour 35 minute ascent  in me, but I knew it all came down to the final 3 miles over 12000 feet from the “A-Frame”; above this landmark, a 13 minute mile is a difficult task up there. 

Coming off the W’s, the many switchback section in the first few miles, one is tempted to push the pace. I held back though, and found myself already passing several rabbits. It is rare in the PP ascent where one “blasts past a runner”, it is a slow grind to catch, and then a mile or two later you finally have the person out of sight. But even then it is easy to be re-passed as you climb through the five or six ecosystems of the mountain and your energy levels.

My Barr Camp split, mile 8 at 10200 feet, was 1:16.  Traditionally you can double this time and that will be your total Ascent, so I knew I was close to 2:30 pace.. if you have it in you to a decent pace over 12000 feet! Good luck. I was happy with this split but knew I’d run faster in the past and had my work cut out for me But as I climbed past Barr camp the trail gets relatively technical with off steps on large and small boulders, which I love as I am good at it compared to most runners.

I found myself racing the Ascent close to a triathlete fellow named Brian who made it verbally clear he also was running the Double. So be it. I didn’t tell him I also racing the Double, and we found ourselves in 6^th and 7^th place as approached the summit finish. I tried to hang on to him but didn’t have it in me as he put two minutes on me to the summit.  I crossed the line, got tackled by my daughter, and instantly had a bronchospasm that lasted 5 minutes.  It was worth it though, as a daughter’s love is like no other, and I finished 7^th place in 2:34:17. Not an Ascent PR, but only 7 minutes off the podium. I quickly had three scoops of Vitargo and an almond butt and jelly sandwich, and spent the next couple hours with friends and kids on the summit, feeling very comfortable recovering at 14100 feet. Based on this, I thought I’d have a good day next day in the Marathon.  Triathlete Brian had a lead on me though, but said at the summit he was terrible at downhills for the Marathon next day. 

Not looking as good as I felt

Day 2: After an easy 200 meter warmup, the gun goes off and the Marathon started. I didn’t feel sore heading up Ruxton again, but rather a mild fatigue in my lateral quads and glutes from the Ascent. I knew pacing would be even more important, and focused on 80% effort.  I used the same fueling strategy as the Ascent; 400 calories of Vitargo on wakening, an energy bar, and 400 more calories 30 minutes before the race.  I also carried a hand bike bottle of Vitargo with me until I ran out half way up, to refill it at the top thanks to Buzz Burrell’s handoff of a fresh full bottle. 

The marathon actually was more competitive than the Ascent, because it was the USATF trail marathon championships. There were some super fast Coloradans with US Mt team resumes, Japanese, Basque, and other internationals because it was also part of the World Skyrunner series. Damn. I paced about the same as the Ascent, and surprisingly found myself in the same position and pace as the day before. Cool. I also was right near Tri Brian, and as we ascended through the Ws, and then recognized Tim Hola, a strong Colorado runner. We were close to each other getting up near Barr Camp, and as we passed through I was happy to see my split was only one minute slower than yesterday. I was happy about this as I wasn’t killing myself to maintain the pace, and as we passed Barr Camp, I left the guys and found myself reeling in more runners. I had drank my Vitargo by mile 5, and had to refill with the stuff at the aid stations, and made sure I was constantly swigging, as it was a warm day even over 10000 feet. I knew I’d gained an advantage over the other guys, because I rarely saw them touch their fuel or drink except for a cup here and there at aid stations. This paid off huge as I passed the Basque runners and their Buff sponsor uniforms through A Frame 12000 feet.  With two miles to go though, I had to stop behind a boulder to poop, which I hate to do up there, and lost 90 seconds, only to be passed by the Basques. I quickly repassed them, and with one mile to the summit the first marathon guys who’d summited came down past me on the return trip.  A Japanese runner, and eventual winner Touru Miyahara, and four other guys blew by down the hill including past PPM winner Galen Burrell and D1 runner 24 year old Cameron Clayton, who was only one minute ahead of me by the summit.

I hit the summit in surprising 2:37, got my fresh bottle from Buzz, and started working the downhill, my favorite part of racing. My descent PR was 1:20, which used to be close to top 15 all time on Pikes. I thought I could come close to this and thought I’d catch a few of these guys ahead. Running down the PPM is no easy task, it’s fast, and there are several hundred runners coming up who are supposed to yield to you, but doesn’t always happen. At A Fram I was told 30 seconds unbtil Cameron Clayton, so I knew I was gaining time. Barr Camp came by quick, and was told I had a minute til Cameron, and was surprised. After BC, I found the flats to be a challenge to keep the leg turnover, and with 5 miles to go, I wasn’t sure I’d catch him or anyone else unless they blew up.

Into the W’s with 3 miles to go, I worked hard as the 90 degree heat set in. Looking back with 2 to go, I saw a runner two switch backs up charging on me. I swore and dug deep pounding down the trail as I could hear his footsteps behind me. Luckily I increased pace and the steps faded away as the pavement mile to the finish started. I didn’t look back though and cruised into town, in 6^th place overall in a moderate time of 4:02.

Not a PR by a long shot, but the mission was accomplished in winning the Double in one of the fastest times, and I was able to bounce back in stage race fashion.

I’d recommend the Double to anyone silly enough to try it, but be ready to hurt on that Descent on Day 2! 

Thanks to Hoka One One for mega cushioning recovery, Injinji for zero blisters and comfort ( I wore the same pair of Injinji's back to back days), Udo's Oil for my daily three tablespoons, Vitargo S2 fuel, Hypoxico air, and Julbo USA shades.

Last turn to the PP Marathon finish (Nancy Hobbs photo)

 Post race video about Vitargo usage during a post- Pikes Boulder training run

New Vitargo Video

I just spent the last month working a clinical rotation in Las Vegas, based in a few hospitals.  Great time to run less mileage and recover from Western States, but it was very difficult to be away from my family. So happy to be home now.   I am not a big Vegas kind of guy, but the few half days I could get out to run I had a few good jaunts up the local Frenchman peak near where I lived in Northeast Vegas. The biggest running highlight was a loop over Mt Charleston (basically "little Switzerland"), and a couple short sessions in Red Rocks.

Since it was Vegas, there were many medical cases directly related to the way people "experiment" out there.. we will leave it at that..

Not too much new info on Vitargo usage, but what I did learn at Western States is that I could stay hydrated with 5 scoops per bottle.  Hope you enjoy the toy selection as a backdrop...

2012 Western States 100.. one for the ages

 The dirt road along the American River.. just before Rucky Chucky Crossing. (Galen Burrell footage)

 

What an awesome race last weekend. I'd told myself going into it that my primary goal was to make the 100 mile running experience as fun as possible. Given the unseasonably cool weather, my expectations were met by simply having a blast out there, except for maybe 10 miles of grinding around mile 30 and 90.  I wish I had time for a race report, but Galen Burrell and Rickey Gates, my stellar pacers, took some fine footage. 

Rucky Chucky Crossing, mile 78..feeling good

 

The best single track section of Cal Street, if not the whole race.. mile 74 or so..

 

The Bondi B in action (Tim Olsen, new WS 100 record holder, wrote: "Next thing we knew, Mackey makes a Killian move up on the bank and goes screaming down the trail, as someone muttered, “Time to Fly,” which cracked us all up as Mackey’s Hokas went bombing down the hill.")

As far as fueling, I found my magic Vitargo formulation to be 5 scoops of Vitargo per water bottle (4 plain unflavored with 1 flavored (ie Grape or Tropical punch). Thus made it very easy to mix the morning of the race, without having to use a blender.

1) Fill bottle half with water, pour in one scoop. Shake vigorously . Add another scoop. Shake

2) Add a couple more ounces of water and a scoop. Shake. Add one more scoop.. shake.

3) This is 4 scoops now and you are getting close to a gel.. Add a bit more water and the last scoop gradually. With the right vigorous shaking the gel/drink like mix will form. Just be sure to shake immediately when adding scoops. 5 scoops= 700 calories.

I carried 2 bottles most of the first half of the race, with a few short sections of one bottle. I also ate some real food (ie PBJ and bananas), but ate no commercial gels at all. 80% of my calories were from Vitargo, about 10% from PBJ, and 10% from bananas and a couple handfuls of chips.

Rickey Gates photos below. Rickey won the Montrail 6K Uphill the day before the WS 100, followed in 2nd place by my other pacer, Galen Burrell. I felt obligated to be the first to the top of Squaw in my165K  race, felt fine with the altitude and weather, so I didnt disappoint. Sorry I couldnt win my race though, guys. I really tried.

Galen kept me in smiles on Cal Street

Tom Lyons: the best crew guy in the world has crewed me 4 times at WS 100 now. 

Thank you Tom, Rickey, Galen, Mark Richtman, and Jed Tukman, Russell and the Injinji crew for housing me and good bonding (and Tom had a couple other folks helped him crew here and there that  I didn't even see). Thanks Vitargo for the endless energy, Injinji for keeping me comfy underfoot, Hoka for generalized elevation in all my running, and Udos for quicker recovery.  Congratulations to Tim and Ellie Greenwood on their records, and to all who tried this massive accomplishment.

DQ-ipsea

The Legendary Annual  102^nd  DQ-ipsea Race

Lights are on, no one's home.. Galen Burrell photo

Slipped away this past weekend to the Marin area for the Dipsea race, a legendary 7.8 mile mountain trail race which goes from Mill Valley to Stinson Beach over a couple of significant climbs. (A must read.. Barry Spitz’s “Dipsea: The Greatest Race”..http://www.dipseabook.com/. Barry signed my copy this past weekend, dedicated to my kids in hopes they experience the run someday)  Over a thousand people run this handicapped race, meaning that the starts are staged so that, in theory, everyone crosses the finish at the same time. Well the system is flawed and favors the old and the very young, with a one 25 year-old who gets 4^th or 5^th each year, but almost without exception these days an older folk or young girl wins the race with their significant head start. I love this format, as it reinforces in all who love trail running that it truly should be a life-long sport, and even the extremes of the spectrum should have a taste of competition and chance at the W. 

I had never even witnessed the Dipsea, but all my Marin trail running friends raved about the race. I picked up my bib Saturday afternoon, had a burrito with Rickey Gates and Galen and Kristin Burrell (and baby Autumn), and spent the evening with the Fitzpatrick family. Tim Fitzpatrick noticed I’d been given the wrong bib number, and the small print name at the bottom of some other guy indicated indeed he was correct. No worries though, the next morning at the race start I went to check in and got my “correct” bib number. Noting my wave start on my bib as the U wave, Tim mentioned that he’d missed his start in the past times he’d run Dipsea.. me, I would never do that, I told myself.

The starts went off, with Barry Spitz announcing runners from each wave. The 75 year olds with 6 year olds went first with their handicapped 30 or so roughly minute head start, then each minute another wave would go off.. 65 year olds with 10 year olds, 55 year olds with 15 year olds, etc etc until the last wave of “scratch” wave, meaning 25 year old men. It was real cool and inspiring to see the older folks and an 8 year old girl being recognized as past champions, yet intimidating in the gap that would have to be made up to catch them. The crowd of hundreds in downtown Mill Vally roared with each announcement in this race which has defined Northern California short distance mountain running.

My wave was to start 2 minutes before the scratch wave.. not really much of  a head-start.. and as Barry called the U wave into the start corral, I misheard this as the U runners should be behind the current start wave.. I climbed the orange fence into the guys my age, and looked at the bibs next to me.. W! The gun had gone off with the U’s about 30 seconds before, and I quickly scurried off to start my race alone in front of the crowds.

Up the 700 or so steps of the first climb, I had never called out “on your left” as many times in that race as I tried to make up my lost time. Passing is really har in this race as runners are three abreast on the 700 or so stairs, and all single track after that through thick forest of brush and poison oak. The race is an open race, so you can short cut in designated places, if you know where to go, so the locals are favored for sure in the dozens of ways they can cut minutes from your total time. I knew most of the good short cuts, and used them as needed, and I was always feeling in control of my own private pain cave, pushing hard as an ultrarunner can but  always feeling like I could do it all day. Over into Muir Woods, the effort increased for the 1200 foot climb to the hill they call Cardiac, passing always but never being passed, all classes of age groups and sexes who’d started before me finally coming in sight of legendary Colorado runner, Andy Ames at the top of the climb Cardiac. Kim Gaylord handed me my Vitargo gel flask at the top, refueled quickly, and  passed Andy on the Swoop shortcut, until I saw Gary Wang taking photos. Gary said I was 15^th, and with only 2 miles left in the race with no one in sign on this super techy downhill through the Ewok forest I thought there was no way I’d catch them all. The next bridge in the woods had crowds cheering who said I was 8^th, so being corrected in my placing I pushed hard up the “Insult” hill and passed three runners in succession.

 The dreaded Dipsea downhills..Gary Wang photos

The Hoka Bondi B and Injinji socks doing their job right.

The last section, if you use the short cuts, which almost everyone does, puts you on the Panoramic highway for a 100 meter bit, hearing footsteps behind me, I saw the super fast 55 year old local just ahead of me, and both were motoring. Jumping off the hwy to another shortcut in the brush, heard more Ewoks laughing, and I crashed down it and passed him too aggressively.. I think he cursed me as I bumped him, then took as super sharp right turn back onto the Dipsea and one of the Ewoks tripped me on the trail, obviously pissed at me. Getting up,  I saw the 55 year old Marin legend Brian Pilcher had found a short cut and as now 30 feet in front of me with the 25 year old who had joined him just ahead. I motored, passed Brian, and gunned to try to make up 17 year age gap just ahead of me. It was not to be.

Into Stinson Beach finish of thousands, I held me head high as I came in 5^th place is just over 52 minutes, high enough in the standings to place and score a big silver Dipsea cup at the awards. I was really happy, as the 72 year old winner had come in a few minutes earlier and there was no way anyone was going to catch that mutant. Diana Fitzpatrick was third, and with my placing the Tamalpans would take the team title… or so I thought.

After two hours of watching finishers come in and chatting and having fun, Lisa Jhung, walked to the beach, cooled down run in the sand, swam , etc. Life was good.

I had a flight that I needed to catch though and headed back to the finish and wards area. Seeing Victor Ballesteros, I said hi and he asked why I’d started my race early, as he and I are the same age, and he’d started three minutes behind me. Huh?  I pulled my bib out and showed him the U wave.. his wave was W though. On this I saw Tim Fitzpatrick walk up, who proceeded to push me straight off my cloud. He pointed to the fine print name on my bib number (my second bib number given to me).. the name was not mine.

Doh! Not only had I FUBAR’ed the starting gun once, I’d twice gotten the wrong bib handed to me.. and I’d failed to check the name on the bib twice.. What’s the saying.. Fool me once.. but fool Dave five times and he will still be standing there like a jackass.

I really had to get to Mill Valley to get to the airport, so left it in Tim’s kind hands to deal with the race director to decipher this mess.

Today I found out I was DQ’ed from the standings, which is all fine as far as I am concerned.. I deserve it! I still had a fun time chasing old ladies in the woods, got a great work out doing it, and will come back some year for this classic to get my ass handed to me. I am also going to hire one of the local Mill Valley kindergarten five year olds to read my bib name and start wave letter to me, and point me in the right direction when the gun goes off.

Aftermath and sequelae here.. the "black shirt" is a big deal if you get top 35
http://www.marinij.com/dipsea/ci_20828694/pastalka-grabs-final-black-shirt-after-disqualification

Smart man who knows how to read bibs.. Hans Schmid, 71 year old winner and 40 minute 10K road runner. Mill Valley Patch photo.

Hans Schmid's story here
http://blogs.kqed.org/newsfix/2012/06/11/dipsea-race-winner-sets-age-record/
Rickey Gates' awesome photos
http://rickeygates.com/102nd-dipsea-race/
Boulderite Lisa Jhung will write fine Dipsea prose here in the next couple days
http://www.runnersworld.com/cda/microsite/0,8032,s6-238-511-0-0,00.html

Vitargo Gel, Chuckanut 50K, and the Boulder Spring Half

Since two weekends ago, I’ve raced two races so here are a couple quick write ups. The Chuckanut 50k is probably distant in everyone’s memory, but for the locals here in Boulder, this morning's Boulder Spring Half was finished only a few hours ago.

Chuckanut.. Michael Lebowitz photo

Chuckanut had been on my radar for years, knowing many racers who’d gone up over that time raving about it. My pal Bryan Dayton was the first of many to recommend it, but it hadn’t quite been in my wheelhouse of 50 milers and 100ks, so it got backburnered until now. This year the competition was hot with a bunch of road marathoners going up against ultra, so I couldn’t resist, even though I knew I would likely get torched. Turns out it rained hard and snowed, putting a mild cooling effect on the competition. I woke up Saturday morning to rain and snow, and was psyched to the technical footing games at hand. Fellow Bay Area hotel mates Gary Gellin, Jean Pommier, and a fine gang of folks kindly gave me a ride to the start, checked in, and we were off in the rain.

The first 10k of somewhat flat crushed gravel path must have taken it out of me, as by the time we hit the singletrack I started dogging it up the rolling climbing singletrack. The first third of the race was kind of a blur as couldn’t quite accelerate the climbs. I knew the lack of recent speedwork was the cause, and settled in to try to find a groove. . Apparently I wasn’t the only one having an off day, as I surprisingly passed Mike Wolfe in about 15^th place. Fortunately for me, the rest of the race I rebounded as I once again kept fueling with Vitargo and felt stronger as the race progressed (oh no.. now 50k is "short" for me), passing soon to be daddy Tim Olsen (will he now race faster? I think so) and other guys all the way to the finish. The snow was wet and sloppy, making for fun sliding and splashing the rest of the race. This is the stuff I run for, and the nastier the better, and I tried to use it to my advantage. The Chuckanut Ridge trail was super fun rolly singletrack roots and rock, and my choice of the Bondi B was a good one. Even though the tread on the Bondi is minimal, I had no problem on the snow and mud.

Coming up the last of the steep snowy climb of Chinscraper trail in 6^th place, I looked back and saw two guys close behind and gunned it to the top. This was the steepest grade of the course, actually hand over hand in the snow; I was glad I’d thrown a one pair of Injinji on feet and one on hands for warmth.

The 1600’ descent was all on dirt and snow road back to the 10k fast section to finish, and one guy was right behind, pushing hard the whole way. I couldn’t go any faster, but knew my energy was high and he or anyone behind would have work to do to pass me. Hitting the last aid and the feared 10k, I didn’t look back and just tried to focus on turnover. Just then, the sound we all fear of footsteps slapping came up from behind. Jim Rebenack, who had run solid at the Golden Gate 50K, put on a spurt and passed me and put a quick 10 seconds on me. I then made the dreaded mistake of looking back and seeing Tim Olsen and three others only 20 seconds back. I decided that moment was do or die, and I was not going to finish any lower than 7^th, and maybe even higher even though no one was in sight far ahead. I put a surge on to pass Jim, hoping this would slightly demoralize him temporarily, and pushed best I could. Just then a runner I hadn't seen before came out of nowhere with a pacer, and I guessed he was not in the race given the race rules. He then proceeded to get a drink from a crew a half mile ahead and drop his pacer off. I was more than ticked off at this as I realized he was in the race, and tried my best to catch him, but he pulled ahead. I felt this was very poor form, as he was the only one running without a hand bottle in this 6^th through 13^th position of guys, had obviously been running with crew help, and didn’t even respect the efforts the five or so other guys in his immediate viscinity in such a tight race, but just cruised on by.

Into the final mile, I recognized Jason Louttit up ahead, who’d gone out fast. I really respect his spirit and aggressive race style though (which he used at AR 50 last year) , and congratulated him on his effort as I passed. Into the park under overcast and cool skies, was an awesome finish area with about all the ultra friends I have in North America. Thanks to Krissy Moehl RD, who did a fantastic job of organizing this new classic to add to my perennial attendance list.

Turns out leader and monster Max King had made a wrong turn on a mis-marked last descent (not anyone's fault; these things happen), and roadie Sage Canaday took second to Adam Campbell. Welcome to ultras, Sage, and the other fast roadies who came out; happy to have the sport elevated like this! Fellow Boulderite and Hoka team mate and travel mate Jason Schlarb ran hard for third. For the ladies, it was no surprise that Ellie won... again.

Feeling the need for some speedwork, I jumped into the Boulder Spring Half Marathon this morning. The top times at this packed dirt race were pretty stout (sub 1:10) in the past few years, so I'd had hopes of top 10 maybe at best in the middle of my race cycle. Turns out the really fast guys were sunbathing today, and I somehow took 3rd place men and 1st master and 1st ultrarunner who-should-know-better. A fine morning of training in the thin air and heat.. 80 degrees F here in the Front Range CO today.. (but sub 32 here and much faster.
http://karlmeltzer.com/2012/03/finally-the-luge-video/)

Lastly, one of the other Iron Mikes, Mike Wardian, was in town this weekend, so I gave him a tour of the moonlit local peaks on a Friday night run. In talking with this guy, his motivation is truly astounding. I know he is talented, but he is further proof that it motivation is more important than talent when it comes to success.

Finally, what many have been waiting for...How to make Vitargo gel!
http://www.youtube.com/watch?v=09QD4Ls2URU&feature=youtu.be

Injinji! ..and other news

I've been running in Injinji for the past few months and love the lack of blisters and super comfort and am thrilled to be part of the Injinji Team! It's amazing what covering each of your toes in these socks have done to prevent blister: zero blisters in two ultras this year, and in training, as well . (I messed the beta I gave Injinji in the press release; I have raced at two races this year so far, not one as it says in the press release; my mistake)

Taking off in the morning for what should be a scorching 50k trail race in Bellingham, WA, the Chuckanut 50k. Still spots available so feel free to come on up.

Some podcasts of this week..Trail Runner Nation
http://trailrunnernation.com/2012/03/dave-mackey/

and.. "Running Smart"..
http://runningstupid.libsyn.com/webpage/running-stupid-cv-dave-mackey-interview-

Heading up to Chuckanut 50K tomorrow for what should be a serious hurt fest. In attendance will be the 2011 World Mountain running Champion (Max King) and the 2012 US Ski Mountainering Champion (Luke Nelson), as well as maybe a couple .. like 20.. of the top ultrarunners in the US and Canada. Well, I hope Max and Luke will be satisfied with 2nd or 3rd place.. :)

Last time I raced in Bellingham was at a triathlon.. then one and only one I have competed in.. 15 years ago. Was dead last out of the water on the half mile swim out of 200 racers, including little kids and old ladies. I side stroked and floated on my back for the whole section.. treading water here and there. The lifeguards were seriously worried about me. I must have come onto the beach 5 minutes after the next closest swimmer, jumped on my borrowed mt bike (for the `7 mile road section), and hot footed the 5 mile trail section around the lake, not passing many racers because I was so toasted. Finishing that race is up there in top 5 of difficult events of all time for me. May I have a slightly different experience this weekend.

Re: life back in Colorado, I am currently rotating at a community health clinic (Salud Clinic) in Longmont, CO, working in family practice. I have had some dreams of working in FP for a long time, and am finding the work incredibly rewarding and demanding. It is an amazing experience to apply what I was taught in classes to the real medical world; they are night and day, and feel that the application of medicine to a real clinical setting is harder than school was. This is the "art" they talked about. In this clinic, all the patients are of lower income, and many have delayed their preventative care, or come from backgrounds that have set them up for barriers in their lives to keep them from taking care of themselves. This experience has only reinforced my belief that people need help and deserve it from others, in the form of a solid well funded (or at least adequately funded) safety net, and everyone can't just go it alone.

Okay, back to racing mode.. time for some sleep..

Riddle: What happens when POTY meets UROY?

David Riddle (2011 Ultrarunning Performance of the Year at JFK 50) was in Boulder yesterday and decided he wanted to get a tour of the local Boulder peaks. He contacted a few other locals, but Jeff Valliere and I were the ones to show. (Apparently, David thinks there is an ultra running power vacuum in the Republic, and may try to move here to fill it since he apparently thinks Roes, Jurek, Moehl, Tony, and I are falling off pace.) We had an awesome run up Green Mountain slipping up the hill, with Jeff setting the clip in his traction while David and I gasped in his wake. Jeff and David tell it better than I so check their blogs for pics and details. I am still acclimating and am just getting over the thin air hump, but Jeff is in full stride.
Interestingly, JV actually may have more Green Mountain summits than anyone ever, approaching 1000 ascents now. There is one other who may catch him if he can stay healthy, and also an older bearded gentleman who I see hiking on Green Mountain most times I go up there. He has disheveled dress and beard, carries a plastic shopping bag in one hand, and has tractionless shoe on his feet. I'll say hi next time I see him and see what his deal is.

http://www.youtube.com/watch?v=QkciHLM4QXQ&feature=youtu.be

A short vid about Vitargo and the Golden Gate 50K which I raced two weekends ago in Marin..
Vitargo is comprised of super long chain carbohydrates (as compared to short molecular chain maltodextrin or simple sugars) which has boosted my energy substantially in racing and training, with no bloating and exponentially higher caloric intake rates. Thinking on a chemical basis, super-long chain carbohydrates have significantly lower osmolality in the stomach as compared to anything like maltodextrin (upon which most conventional gels are based) or simple sugars (which most gels also use); what this basically means is that it is impossible to intake calories fast enough to replenish usage. Vitargo's intake rate comes extremely close to the rate of caloric expenditure in ultrarunning.
Like Hoka One One and Injinji, I can't believe I didn't use Vitargo until recently. Three years ago, I didn't believe products made much of a difference in performance, as long as they were reasonably lightweight. But being more critical and selective now, I know I was pretty off track. This year I am going to plug my sponsors more with some reviews as they have been critical to helping me run my best and made the difference between wins and second places or less.

And the winner is...

2011 Father-Daughter Valentine's Day dance.. lovely selector of winning ballot

Todd Shipman! Todd .. congratulations on your sweat soaked paper entry being randomly chosen by a cute 3 year old girl (upcoming birthday Jan 29) from the bottom of a beat up pair of Bondi B's!
Not sure what shoe you will receive but it will likely be a pair of Mafates or Bondi B's.. sorry I can't get a pair of Evo's but I don't even have any yet and neither does the speedgoat.
To claim your prize.. email me at dave dot j dot mackey at gmail dot com and we can get your vital stats and get them shipped to you.
Thanks for your great entries and comments, even over at irunfar.com. I will try to have more contests this year.
Here are a few race memories from 2011, just so I can finally bring closure to the year and get fired up for 2012...

UROC.. start feeling good (UROC photos byJoel Wolpert, thewolpertinger.com)

UROC Chased by Scott Gall.. feeling groovy

Remember that cartoon character named "Skeletor"?

Umm.. DNF'ing at UROC

Inside Trail's Rodeo Beach 30K

Feeling GREAT at Waldo (longrunpictures.com michael lebowitz)