INJURIES MADE SIMPLE

Most running injuries are self inflicted.  If we're serious about training and preparation for a target race, we push the envelope.  It's hard to balance the serious efforts required to achieve our goals with the need to avoid injury.

Running competitively for some time now, I’ve observed this important fact:  If you get injured at the age of 60 or above, you will probably take a step down in race performance never to return.  A few can come back.  Most don’t.
Lesson learned:  Avoid injury.         Lesson still to be learned:  How?

MORE ON INJURIES

Age 64: Exercise induced hypertension.

This first injury is not an injury so much as it’s old age creeping up.  During my annual visit to my primary care doctor, we decided if the purpose of my running was going to be racing, I probably should have a stress test to be sure there was no underlying problems.  Frankly, it seemed like a waste of money because I had just run several races and was in really great shape.  So I had the test and I flunked.  At the early part of the protocol my blood pressure spiked through 250 and according to their limitations the test was stopped.  The results were later confirmed at Mayo Clinic where we also learned if the elevation was reduced or if the test was repeated quickly, my blood pressure did not go so high.  Thus I needed a warm up.  The diagnosis was exercised induced hypertension.
As a result of this test I was put on a blood pressure lowering drug.  It worked but too well.  After a morning run my blood pressure was typically 60-70/ 50.  If I tried to pick up a golf ball I nearly passed out.  Once my blood vessels were warmed up by a good dose of blood flow they became more pliant.
Later, I was taken off this medication and instead put on a cholesterol lowering drug which I use to this day with no apparent ill effects.
Now for the good news: I’ve learned I must warm up well for races, especially 5k races or start quite slow for longer races.  
Lesson learned:  Call it “Forced Negative Splits” a.k.a. how we should all run anyway.

Age 66: Pulled Hamstring.

My winter racing schedule has 3 main target races starting with a Half; followed quickly by a 5k and concludes with a 15k.  As you can read under “Training Tips”, I train primarily for the 9.3 to 13.1 mile distances and hope I can quickly add some track workouts for the 5k.  
That year, after an all out Half, I was doing the track work the next week before I had recovered.  I rounded a turn and with no warning….a sharp pain.  There was no: “I think I’ll slow down and run this off”.  I was done.
Lesson learned:  Recover fully before doing speed work.       

Age 67: Plantar Fasciitis Left Foot.

Amazingly, this injury came from cross training….riding a stationary bike barefoot.  I recovered enough to run a 10 mile race about two weeks later but as the race wore on it was clear I was re-injuring the foot.  At the finish line it was crawl to the car and go home for the crutches.
Lesson learned:  No barefoot training.

Age 68: Plantar Fasciitis Right Foot.

Apparently, I’m susceptible to this injury.  With the previous foot injury, I learned taping the arch could help provide support so I taped it well before a run.  Unfortunately I taped it too well.  At one mile it started to feel uncomfortable.  At two miles it hurt like hell.  At 2 ½ I was done and could barely get home.
This time recovery was very slow and I was unable to run for several months.
The solution was provided by Dr. Todd Burmeister in Naples, FL.  He has developed a process for modifying a commercially available orthotic.  They are a thin carbon fiber material with a good balance of firmness and flexibility.
Lesson learned:  See Dr. Burmeister for all foot problems.

Age 71:  Hernia Repair.

Actually this year I had two surgeries, one on each side.  Both were done at the Mayo Clinic and used laparoscopic techniques.
Time to return to running after surgery was 10 days in the first case and 12 days in the second.
Time to race was 3 weeks in the first case (5k) and 6 weeks in the second (10 miles).
Lesson learned:  In the hands of a skilled surgeon, laparoscopy is minimally invasive and recovery can be quite fast.  

Age 72:  Achilles Tendinitis

While preparing for a target 1/2 M I cracked my orthodic, wore out my cushioned trainers exactly the week of maximum miles 4 weeks pre race.  All this resulted (not surprisingly) in an injury.  By mostly good luck the injury remained at a low level and training could continue.  After the race I had the time to allow it to heal.                                                                                       
Lesson (re) learned:  Changes that affect foot/ leg alignment are high risk of resulting in an injury, especially during high mileage training.