(Blog) my fight to return to running from injuries. The life of a Average Masters Runner

Background

I am 40 years old, who stopped running in 2000 due to life and work. Back in 2017 July to be exact I decided to start running again. I was 180 pounds and had not run a mile since 2000. My prior running included a 15:08 5K on the road in 2000. I remember it pretty well because it was called the Y2K 5K and was held in my home town of Plant City Florida. A few months later I would stop running completely.

So in July 2017 I started running again. I built my mileage from 5 miles a week to 40-45 MPW by October. I did nothing but slow runs. By December I was down from 180 to 136 and was holding at 50-55 miles a week. I ran 5 indoor 3Ks in 2018 4 college and one Masters. I ended the season running 10:01:01 for 3K on a non banked track which would have equates to Sub 10min on a banked track.

That summer I was training for 10k specifically when I tore my calf. For the next 2 years I could not recover from that injury as it kept getting re injured. Finally in December 2019 I made a break through and was able to start training again. My weight had become a problem yet again but over the next 2 1/2 months I thinner out pretty well with tons of. Road training on the elliptical and my mileage. I was running pretty good for how early I was into the process with a goal of racing the 10k on the track this upcoming summer.

Lol. Most of the losers that care to post on letsrun are the same speed you are. Let's be honest, only Nick Symmonds goes on Letsrun, and he isn't even pro anymore.

A lot have been there before - I expect that you'll get plenty of input.

So, good luck with rebuilding. And good luck with sifting through the "wisdom":-)

The Injuries start and they just keep coming

So the weekend of the Olympic trials I did my standard 2 hour easy run which always felt good. I tried to keep my heart rate between 60-80% of MRH. An hour after the run I had some pain in my groin and just couldn’t walk or move right. Now during the run I had no signs of any of this. I talk to my coach and decide to cross train for a week and go see a chiropractor and sports medicine guy. After two weeks I still can’t do anything running wise and decide to go get a MRI Arthogram (I believe that’s how you spell it). The results were a femoral neck stress fracture (compression) and torn Labrum. Now I believe the labrum tear has always been there s I know I tore it in 2017 in the gym on my first comeback tour. The fracture on the other had was not good news. I started PT with the possibility to be running in 12 weeks on the ground again but starting later G running sooner at 60% of body weight after 8 weeks.

So the Corona virus pretty much destroys my training program. Now there is no elliptical to use, no pool to aqua jog in and pretty much regulated to a bike. So last Saturday I’m doing my 50 miles easy on the bike. When I am almost hit by a car. I crash pretty hard. As soon as I get up my head is pouring blood, and every breathe I hear and feel cracking in my chest. I knew I broke something. The ambulance hauls me to the hosptial. I get X rays that show 3 fractured ribs displaced. A Cat Scan results in finding a Pneumothorax to the left lung (hole in the lung) I am then transported to a trauma center hospital where I’m monitored for a few days before being released.

Below is a link to my injuries in case this is to hard to believe

https://imgur.com/a/76SyZqY

Where do I go from here?

So today is day 6 of my recovery. I’m home and can’t work out. I’m trying to keep my nutrition the same while not taking in excessive calories. Looking at the timeline of my return I hope to be running again sometime in June or July 1st at the latest. I guess the only positives are;

A) my previous return didn’t start till July back in 2017 and to drop that much weight and run 10 in the 3K 8 months later, it will not be nearly as hard when I’m back in July this time due to my aerobic work since 2017 and less weight to drop. I didn’t think I was going to run in July 2017 and probably didn’t really get in that mindset till early Sept or late aug. this time I’m gonna be coming back by July at the latest with conditioning. So my chance of running in 2021 indoors is a lot more promising.

B) this down time will give my femur plenty of time to rest and heal and I will be able to utilize the Alter G East on so when I hit the ground last June July I will be ready.

Goals and thoughts

So I have a lot of goals I wanted to hit over the next few years

•run under 1:15 in a half

•run under 9:15 3K

•run 34-35 min in 10K

Due to the length of time for recovery I feel like the only realistic goal in the near future is the 3K and if I can even get close to that (under 9:30) next indoor season I’d be happy. I see next summer/fall as a better chance to be running those 10k/Half goals. My eventual plan is to be a decent Half runner and focus on that specifically and only run the 10k on the track in the summers.

I have constant doubt I will return from all of this. That’s why I started this blog so I can express the aggravation I have from all of this. I feel like I should just give up. I love racing so much and that’s why I continue. Lining up with the best local runners or top Masters running in the USA, know I will never beat them all but just being in the mix. I guess I’m on here looking for insights, hope, suggestions, and support from others. I also hope that I can recover and hit my goals and inspire someone in the future who might go through something like this that there is hope.

You have lots of time and plenty of good races (decades worth) ahead of you.

Based on my experiences of 25 years ago when I was 38-43 all of our time goals are achievable.

My suggestions? Heal. Then just gradually work your way back. Doesn't look like 2020 is going to be a great summer or even fall for racing anyway. Perhaps jump into some short local races if the opportunities present themselves just to gauge your progress, but focus on 2021 indoors for your comeback.

Best of luck and keep us posted on your development.

I don't have a lot to say other than thank you for reminding me for the nth time of why I don't bike ride in the city and rarely in the sticks. Too F-ing dangerous. If things get desperate have a stationary bike in the basement but i haven't used it for years.

My mind is just trying to rationalize coming back and not being disappointed. I’d like to race the .3K at Masters Nationals and the 10k at World Masters indoor. I just need to see a plan and see progress

Your 2017 sounds like it went really well. My advice would be to go back through any training logs that you had then and do similar training as it seems you’re in a similar position now, assuming the injury is at bay.

Did you rehab your calf? If so, have you continued the exercises?

Good luck, from a fellow 40 year old.

First, analyze all your injuries, identify the cause(s), and take steps to ensure that they never occur again. Let's take cycling for example.

I only ride on a dead-end road that's close to my house where the locals are familiar with bicycle traffic. I have a PlanetBike Superflash set to strobe as a taillight and a 18650 battery LED flashlight with a wide beam set to strobe on the front. I would never ride in the city or without a strobe. I'm amazed at how invisible cyclists are when trees are casting dappled shadows on the road. I started riding with a strobe light when a cyclist got killed by a UPS truck that made a left turn in front of her. The driver just never saw the cyclist.

Once your ribs are healed, you should be able to ride a spin bike or put your bike on a bike trainer. That will help you maintain conditioning until you can run again. Some of my friends are on Zwift and ride together.

4/13/2020

I feel like I’m in a better position to return to form for indoors 2021 as opposed to the 2018. Mostly because I was out for 17 years, had to drop 44lbs and didn’t even plan to actually run competitively till August Sept. This time I have a lot better grip on my weight even if it takes till July which I don’t expect. I will begin PT again fro the femur and labrum starting next week. I may start back on a recumbent bike in the PT office as I feel I can cycle with any pain. Once the ribs feel better I plan to get on the Alter G at 60-70% of body weight and start running. When my ribs don’t hurt to put on the aqua jogger I will get in the pool daily for that too.

There is a good possibility I could have a great month of cross training, Alter G running and some running on the ground prior to July. Month of June could be a full schedule of training. July start building some real mileage.

The femur and labrum feel pretty good right now. Been going on 30/45 min walks and doing lunges feel pretty good as opposed to a few weeks ago.

4/13/2020 part 2 (Goals)

I have been thinking of goal for 2021 and it’s hard because I feel like I want to race two different type of races. How one would train for these at the same time is beyond my understanding but hopefully my coach can assist.

I’d like to focus on the 3K on the track with some meets in Dec, Jan, Feb and March with the goal race of 3K at the Armory for Masters Indoor Nationals

At the same time

I’d like to race the 10K for World Masters Indoor a few weeks after Nationals in Toronto Canada. Apparently they have a 10K Road at World indoors. Since the track is flat for Worlds I have a better chance of hitting my goal time at Nationals in the 3K. I would rule out racing the 3K also At worlds but my focus would be the 10K. (This will also set me up for another build for 5k/10k/ or possibly Half at Summer Worlds)

In February if it worked out I’d like to race a local 10K just to see where I’m at condition wise if it doesn’t mess my 3K racing up.

Is it even possible to juggle training for these two types of races at the same time? I’m sure there will be some type of racing in the fall with no expectations

Tuesday 4/20/2020

This weeks I started my PT again that I was previously doing for the femur fracture and Labrum tear. On Monday I did the resistance band workout and lunges with weights. Crazy thing is my heart rate was so high during these sets that it was literally at the top end of my threshold. I was also lightheaded and out of breathe. My heart rate hit 192 at one point. Now for reference my threshold heart rate or 85-90% of max is 180-191.

The entire workout was completed in 19 minutes. It consisted of 3 sets of 15 each leg of

•Forward lunges with 5lb dumbbells

•resistant bands sideways in each direction at the specified sets listed above

•resistance bands forward each leg

•Resistance bands backwards each leg

I literally had to sit in the grass to keep from passing out. Is the reduced lunge capacity and bruising really the cause of this resulting in an elevated HR from reduced oxygen. ( I told my PT I’m getting free Altitude training if so)

Today I went into the PT for the workout and although my heart rate was elevated it never went above 170. I actually got a pretty good workout in today as everything is sore from the Glutes down. This PT is supposed to strengthen around my torn labrum to make it possible to run again without surgery. I really believe this tear had been there for years as I remember tearing it in 2017 when I made my original comeback. The difference is the stress fracture has aggravated it.

I am in

-week 7 of the stress fracture/labrum tear

-week 3 of rib fracture pneumothorax

At week 10 I am planning to schedule a follow up MRI so we can plan on getting me running on the Alter G as soon as the rib pain subsides enough

Regarding your calf tear, what happened or what did u do that it finally healed?

It finally went away and healed after a six two months off, followed by light strength training then elliptical then progressed into a mile run until I felt comfortable it was completely healed.

Ok thanks. I had a severe calf tear last October (2018) and I’m still struggling with achiness and a lot of stiffness. When u say 2 months off, u didn’t workout/run at all during that time?

I really respect your perseverance. Sorry about your accident. I hope you run well, soon.

Thanks for sharing.

Week 11

Well yesterday I had my followup MRI to see if the Femur has healed. It is 11 weeks from the onset of the injury which should be close to healing. I am now waiting on the reading and comparison of the two to see if its ready to go. I see an orthopedic specialist on the 19th a little over 12 weeks since the fracture. I don't plan on running till seeing him. He is looking to put a cortisone shot in the hip to see if that makes the labrum tear pain go away. Over the last week I have been able to do my one legged stability work with no labrum pain. so I might not need it anyways.

Plan is to ease back into running, use a lot of alter G, and pool running and gradually introduce running outside again. As for the rib fracture and punctured lung its week 5 and I'm doing pretty good. Not much pain but don't have a lot of strength yet. I can breathe fairly normal. I am still holding out hope that the labrum is a none issue and I can prepare myself for Indoors next winter. Running Masters Nationals at the Armory is a dream. I love that place