Pat and family (left to right): Betty, Kelly, Pat Jr., Pat Sr., Garrett, Connie. Runner's World magazine cover, May, 1973.

Thirty years later and still competing, Pat and Betty at a summer triathlon, 2003.


Pat (2nd from left), with Betty, Pat Jr. and friends at the Santa Cruz Triathlon, 2003.

An Interview with Pat Cunneen

Pat Cunneen is an old friend. For years, we lived in the same San Francisco Bay Area town; our kids grew up together and were school classmates. We have backpacked together and often tell our favorite adventure stories: "Did we ever tell you about the time. . ." while close friends and family indulge us.

Pat is a retired firefighter, a dedicated runner and triathlete who set records, some still standing, in the Police and Firefighters Olympics. Now, at age 70, and after several injuries, he continues an active lifestyle and the joy of athletic competition.

Logan: Pat, give us some perspective. What motivated you to start training, and when did you begin?

Pat: I started to run because my life and health were going downhill and I was not happy. Heavy drinking, smoking and all that what goes with it will eventually catch up with you. I began running in late 1969. I'm no champion, but have had more fun and made a better life for my family by heavy duty running, jumping and playing.

Logan: How long was it after you started running before you began entering races?

Pat: After meeting folks from the South End Rowing Club and Dolphin Club running at Lake Merced [San Francisco], I joined the S.E.R.C. in early '71. I have always enjoyed the beach and salt water and the clubs are at the shore of San Francisco Bay. My wife, Betty, bought my membership and was happy to do that. I participated with the clubs in Dolphin/South End and AAU races. They have held scheduled rowing, swimming, handball, and running contests since the 1870's.

Another club, the Pamakid Runners is also a large part of my family's life. In the late '60's and early '70's, the S.E.R.C. and D.C. did not permit women or kids. [Women couldn't officially run in San Francisco's famous Bay to Breakers race, either.] So we started a family club, which goes on to this day, and it has truly helped many females find the joy in sweating, or maybe I should say perspiring. My wife was the first Pamakids president and you, Logan, were the best newsletter editor. Our families had grand times. The Pamakids conduct the very noted San Francisco half-marathon, sponsored by Home Depot. It's considered one of the best in the nation, and Betty is on the board of directors.

Logan: When did you add swimming and cycling?

Pat: Bicycling and swimming were never competitive for me, just recreational, until triathlons came along. You only have so much time to train, especially with a family.

Logan: How many days a week do you train, and, typically, how much time do you allocate for each event, swimming, running, and cycling? And where do you train?

Pat: The ol' fire house was great for after hours workouts. In later times, the Dept. realized the benefits in having fit firefighters and put workout equipment areas in all our Daly City stations.

I have absolutely no training regimen. I just run, jump and play. Occasionally, prior to certain events like the Dipsea* race, I will practice on hills and steps; if the race is a long endurance affair, I try to put in longer sweat time; if it's a sprint event, speed training is in order. I hate the track and never go. I do fartleks instead. If it is a swim race, I try to put more time in the water. Normally, I try to do something at least every other day.

Winter time seems the time when things slow down a bit, and the weight comes on immediately after Thanksgiving and doesn't come off till Spring. But I still work out. Prior to our moving to the wine country, my training in the water was exclusively in San Francisco Bay, summer and winter. Running and cycling were anywhere that is pleasant. Now, I also swim at our complex, and less in the bay. I also use a stationary bike trainer. Betty likes that because I can't crash.

Logan: Let's get to the really tough stuff. You've competed in the "Escape from Alcatraz" triathlon. Isn't the race that goes by that name today a tamer version of the original? I think you've done both. Explain the old course and today's. Why did they change it?

Pat: The original "Escape from Alcatraz" was put on by the Dolphin Club and to this day is only open to Dolphin and South End Rowing Club members. Originally, it was a swim from Alcatraz (no wet suits allowed); a bike race across the Golden Gate Bridge and into Mill Valley; leave the bikes and run across the flank of Mt. Tamalpais to Stinson beach, and then back again to Mill Valley, over the Dipsea Trail. The only difference today is that they've added wet-suit and relay team divisions.

However, as I understand it, the catchy name, "Escape from Alcatraz," was sold to commercial interests and the now famous event uses different bike and run courses because of safety and course management. They charge a ton of money to enter, as do most triathlons.

Logan: Is the "Escape" the toughest thing you've ever done? Not counting our great Sierra hike** of 12 years ago, of course.

Pat: You know, the toughest is hard to put in perspective. Sometimes a short event hurts just as much but just not as long. And injuries, your conditioning at the time, and race conditions enter into the equation also. Our Sierra hike ranks right up there, though.

Logan: You've had some injuries and surgeries to repair them. How did you get back to being able to compete again?

Pat: Injuries, I' ve had them all it seems, but only three severe ones in my 60's. Thankfully no serious illnesses.

Three were rotator cuff operations (with a staph infection), from bike accidents and a severe broken ankle (still have two pins, or wood screws, it seems like, in it). Fell off a ladder painting my house, after 37+ years in the fire department. I took heat from that one.

An early MRI after my knee was bothering me, indicated Chrondomalacia with complete loss of articular cartilage in the lateral patella facet, with subchrondral bone marrow edema of degenerative origin. It goes on for three pages but I will spare you. The doctor said no more running for me. I stopped for about three months, and then said what the heck. I' m still running, albeit very slowly, with very little pain.

To rehab, I just waited until I could run, jump and play as best I could, and I started off competing again.

Logan: Are you still competing today, at age 70?

Pat: In October, I did our club Alcatraz swim and the Santa Cruz Triathlon. The Santa Cruz race was a 1-mile swim, I've forgotten the bike distance, and a 6.2 mile run. I was first for people 70 and over, but they had no division for us. My time for the whole triathlon was 3 hrs.,18 minutes. In 1994, I did it in 2 hrs., 41 min. I must try harder next year.

Sunday [12/14/03], I'm racing on a Pamakid team in the original Christmas Relays around Lake Merced. I think our team consists of people all over 70, except Jeanie Jones who is a mere 68 years. Most likely, there are very few teams that we can beat, but we're going to give it hell. I'm also getting ready for a century bike ride [100 miles] with one of my sons. And next Spring the triathlons start up.

Logan: How about diet? Years ago, you and I would drink a concoction recommended by Fred Grace, that tough, old jock who used write for the original Iron Man magazine. You remember that stuff. It was a combination of brewers yeast, soy, desiccated liver, some kind of exotic grass clippings, and Lord knows what else. It would gag a maggot. But I figure that's your secret energy source.

Pat: I think it had molasses and dolomite, too. Maybe I can come across some before the Spring triathlons start up.

Logan: Yeah, well, if you do, don't bother sending me any. Really, do you follow any particular dietary practices, take vitamins or food supplements?

Pat: I have cut down on ice cream and baked goods. Eating less and better is the hardest part for me in getting into good shape. I take a one-a-day vitamin, plus B and E and chondroitin/glucosamine every day. I've had my blood work done the last two years and both times my HDL and LDL were in danger zones. I don't know why, but my doctor doesn't seemed concerned.

Logan: Finally, what advice would you offer senior beginners who might want to try competition?

Pat: Pick something you enjoy. Check with your doctor. Get into a group with the same interests. Go slowly at first. Competition is the icing on the cake. Even if it's against your own personal record, strive hard to win.

*The Dipsea Race, first run in 1905, is the second oldest footrace in the United States. The 7. 1 mile course is considered one of the most beautiful in the world, though steep trails make it a treacherous one. In the Escape from Alcatraz Triathlon, the Dipsea must be run twice: first, from Mill Valley to Stinson Beach, and then back again, a total 14.2 grueling miles across the flank of Mt. Tamalpais, all after just completing the S.F. Bay swim and the bike race.

** In one day, twelve years ago, we went on foot from Ebbitts Pass to Carson Pass, something over 26 rugged miles, through Sierra canyons and over mountain passes. A high altitude, thigh-splitting gut-buster.