Bone-Jarring Descents

I’ve dealt with one relatively major injury training for each significant race.  During Ironman training it was a herniated disc in my lower back from too many hours in the aero bars.  While training for my first ultra-marathon I suffered from a badly strained Achilles from over training and under stretching.  In both these cases intensive physiotherapy got me over the injury in time to continue training and line up on the start line healthy for a great race. 

Dave Scott and countless others say that the key to injury prevention is strength training.  In hindsight both these injuries could have been prevented through targeted strength work.  Now that I’m training for my first 100km race, the Black Canyon ultra in Arizona in February I’ve committed to do whatever it takes to stay healthy.

A bone-jarring descent is the term for high speed downhill running and is one of my favorite parts of trail running.  Nothing beats bombing down a steep descent at a 4-5 min/km pace and 150+ cadence.  The force of each footfall literally rattles tears from my eyes and slaps a grin from ear to ear.  I practiced this skill extensively in Ontario but underestimated the difference of running in BC.

My high speed 1,000+ foot BC descents combined with bouldering and “rock hopping” with Darien in Lynn Creek proved too much for my body.  By early October I was sure my left foot was broken.  I ran a 70km week on my injured foot hoping it would just get better but unsurprisingly that didn’t work.  And I celebrated my 39^th birthday with an ascent of the three Chief peaks in Squamish, all on an aching foot.  On thanksgiving I had my foot x-rayed, and it luckily wasn’t broken, just significantly bruised.  On doctors’ orders I completely stopped running for 2 weeks.  Nothing but rest, ice, stretching and Advil.

Now it’s early November and my foot is 99% better.  I just completed an 87km training week and feel great.  I’m now incorporating more stretching and strength work to help ensure I can remain healthy for the 14 weeks until Black Canyon.  My training for Black Canyon will peak at a 114km run week so I need to stay healthy.  My fingers are crossed that this is the only injury that I’ll need to deal with for this race.  I love every minute of running in the BC mountains even with all the cold rain and black bears!