Old Dog, New Tricks

It seems that in life we go from being "too young" to being "too old." I cannot remember a time that I considered myself to be the perfect age when everything seemed possible and without restriction. Now as a runner at 51 years old, I am considered by general consensus to be past my prime and not expected to compete head to head with the 20-, 30-, and 40-year- olds.

It is as if at 50 all the parts are to begin to fail like the family car reaching the end of its factory warranty period. Although it is true that after 40 we experience many biological changes in our bodies, I have discovered there are some things we can do to combat this aging process which gets us back into the competition.

Not Indestructible

My first realization (which was very difficult to accept) was that I am not industructible. This simple fact seemed to have alluded me for 20 years as I went from injury to injury. In my thirties and forties there were times I would push the pace and add mileage without fear of consequence in efforts to edge out the competition or qualify for the Boston Marathon.

To say the least, my performances during those times were often disappointing, and six attempts to qualify for Boston fell short due to some form of training error. But in my youth, injury just meant that I did not try hard enough. Somehow I thought all that had been written about slowly increasing your mileage and cross training to ease the burden to the body did not apply to me.

Three years ago, while doing my second speed workout of the week, I seriously injured my left quadriceps. Several tears in the muscle fiber made anything but slow walking excruciatingly painful. This was my first week at adding a second speed run to my weekly regime. I was convinced that if one speed workout a week was good, then two workouts was even better.

For weeks I rested, iced, massaged and prayed to get myself back on the road. Nothing worked. After six weeks, I tried to do a two mile run. I can remember the sheer excitement of being able to move without the pain; and as I hit the one mile turnaround point I decided to press on a little farther. As fate would have it, one and a half miles out, the pain shot through my upper leg like a bullet tearing through my flesh. I had to hobble back home

Reorganization

It is amazing how the cognitive powers of the middle-aged mind seem to click in when you have really messed up. Within a few weeks I enlisted the help of a physical trainer and a nutritionist. Her mission was to set me on a course to be injury-free and to make sure that I was fueling properly.

For the past three years, I have done three workouts a week at the gym, alternating days for legs and upper body. I slightly changed my diet to reduce red meats-adding more fish, chicken, fruits, and vegetables.

I also employed the services of a licensed physical therapist, who within two weeks manipulated my quadriceps via "cross friction" massage to a point of total recovery. She continues to work her weekly magic to this day.

Finally, in order to prevent me from talking myself into overtraining (which is very easy to do), I reluctantly turned over the control of my running and racing schedule to my training partner, Kathy Kiper, an avid runner who teaches seventh grade and who is very difficult to sway when it comes to assignments. She keeps a weekly log of mileage and is very attentive to afflictions that can lead to injury. Having someone other than yourself as the final authority in issues of training and racing has proven to be an excellent detour to a path of chronic injury. I highly recommend it.

Social Event

Upon adopting a new philosophy of total fitness, it was time to abandon the original objective which was focused on individual accomplishments. Training with my running buddies then became my favorite motivator. The main group is made up of nine runners that share the same "type A" drive and love of the sport. Our youngest is Laura Herren who is 30, and our most senior member is Les Plumb who is 71. Six days a week we meet at at 5:30 a.m. to run. We help one another achieve individual goals, survive injuries, and stick to a training program when motivation begins to wane.

I found that racing can also be a social event. Not only before and after the event, but during it as well. In distances of 15K and up where running strategies may be different than "all out," I have met many talented runners who share the same zest for sport. To break the monotony of the miles, I introduce myself and start a conversation. As strange as this seems, not only does it pass the time, but in many cases, links us to each other like a surrogate running team from back home.

It has gotten to the point that I look forward to traveling around Florida and meeting new people as well as visiting with old running friends. I keep abreast of their accomplishments primarily through the fastest race times listed in this magazine and, in some cases, correspond with them from time to time via e-mail. Winning an occasional medal or trophy pales in comparison to the contacts and friendships that are found at these competitions.

Basic Training

With the new-found ability to stay "injury-free," I have experienced a natural attraction to distance running and racing. Not everybody likes the 13.1 mile or the 26.2 mile road races, but I have become addicted. Secretly, I get a real thrill challenging the "junior" runners in these events. In many cases, youthful raw speed dwindles in the later miles as patience and perseverance of us "old dogs" prevail.

Therefore, my weekly training program revolves around the Sunday long run which is normally two to three hours. As in my daily runs, I start out easy and after two to three miles, pick up the pace to a speed that is at the top end of comfort and maintain this effort for the majority of the workout.

With three to five miles to go, I increase the intensity to a level which I expect to attain in a half or whole marathon, constantly vigilant of any unusual pain or malady. Sunday runs are also an excellent opportunity to try out the latest new equipment or body fuels.

On Tuesdays, we train at the track under the tutelage of Roger Rouiller. He is a veteran of the road and track who, even at the age of 66, posts impressive times. Roger sets up the workout for the day, records our times, and produces a weekly newsletter highlighting individual accomplishments and constructive criticisms.

Wednesday is my favorite day of the week. It starts with a medium run (10-14 miles) with our group at 5:30 a.m. followed by a one hour workout with my trainer and then a session of deep tissue massage. Sometimes I think of myself not as a runner, but as a race car that must occasionally head into the pits for rejuvenation in order to keep in peak performance. It is unbelievable how much more fun the sport of running can be when you remain injury-free.

The other days of the week are adjusted in distance to avoid excessive fatigue and injury concerns, or to accommodate upcoming races. Thursday is a mandatory day off - this allows my body and mind to recover from the intensity of the previous four days and helps me to reload for the weekend.

Long Range Goals

I get a chill when I read about a 70 (plus) year-old running a marathon. What is truly amazing is not necessarily the accomplishment but the dedicated lifestyle that athlete must have maintained for so many years. Although in my later years I would like to boast the times of Ed Whitlock, who in his 70s, ran a 2:54 marathon, I would be equally fulfilled to just toe the line with the deserved expectation of completing a marathon at 70, 80 and, if God allows, 90.

I now recognize it is not important to define my running by my race accomplishments, but rather by my ability to perpetuate the sport in my life. I tip my hat to runners who, even though they rarely are singled out for individual performances, possess the deep-rooted personal commitment to keep running year after year, no matter of how fast or slow. They are true heroes in our sport.

For me, becoming a senior runner created many fascinating challenges and realizations that have helped ensure my involvement for many years to come. Developing a responsible training program that promoted good health and a safeguard against injury was essential. Discovering your individual meaning for the sport and understanding how it fits in your personal existence can fuel the passion for your life of running.

Tom's Typical Week

Monday : 6 miles easy, gym

Tuesday : 5-8 miles of which 3 miles are interval training

Wednesday : 10-14 miles varied pace, gym:

Thursday : rest

Friday : 6 miles medium effort

Saturday : 4 miles easy or 5K race, gym:

Sunday : 16-24 miles

Tom was born in Joliet, Illinois and after graduating from the College of St. Thomas in St. Paul, Minnesota in 1976, he moved to Fort Pierce, Florida. After 15 years as an automobile dealer, he became a real estate investor. Today he is semi-retired and enjoys his position as a board member of the Fort Pierce Utility Authority. Tom has three children who are all in college.

Tom's PRs before 50 : 5K- 17:48, 10K-36:35, 15K- 57:06, 21.1K- 1:24:41, 42.2K- 3:21:38

His PRs after turning 50 include: 5K- 17:52, 10K- 37:12, 15K- 57:04, 13.1M- 1:22:23, 26.2M- 3:01:58.