Train For Pain–Get Past Those Mental Barriers

I have never been very mentally tough.  In a race, usually finishing is good enough.  I’ve met every single time goal for every race I’ve ever run.  That tells me one of two things:  Either I’m not setting lofty enough goals, or I’ve executed the perfect training plan and the perfect race.  Knowing what I know about myself, I’m betting it’s the former reason, rather than the latter.

Back in high school, I did just enough to get the grades, never anything extra.  I did just enough to make the team, never anything extra.  I wanted to be part of a team, but I didn’t care so much if I was “the man.”  And so I never was.

But these days, I’m a much more confident person.  I’ve lost the weight (mostly) and I’ve put in enough time at the gym to be confident.  I’ve ran enough to not be self-conscious out there and I’ve really improved a lot.  And up until the Blue Lake 15K I hadn’t ever pushed myself in a race to the point of physical exhaustion–to the point where I felt like I couldn’t go on anymore.  But on that day, I did.  I didn’t puke, but I came pretty close and if the race was 100 yards longer, I bet I would have done so.  I hated those feelings that day.  And today I’m afraid of those feelings–who wants to puke in front of hundreds (or thousands) of people?  Definitely not me, I’m a private person.

Last week, T and I did a speed workout that consisted of a 5-mile run broken down the following way:

• 1 mile warm-up
• 1 mile at 7:39
• .5 mile recovery jog
• 1 mile at 7:19
• 1.5 mile cool down

Those two miles were the fasted two miles I’ve ever run.  And I felt tired at the end, but I still didn’t feel like I did at Blue Lake.  But they did make me think.  They made me think about how much faster I could be if I trained harder.  They made me think that if I simulated race conditions in training that my body would be better prepared to handle the pace and the pain of race day.  It might even help me dissuade some of those fearful feelings associated with the pain.  It seems like many people feel this way.  In a recent NYTimes article, even the great Kara Goucher describes those feelings of fear and pain:

No matter how fast they run or how much experience they have, most runners can relate to [the] fear of exertional pain and concern about what to do when it hits during a race. This type of pain causes extreme discomfort, but can be tolerated using mental strategies and training techniques, doctors and athletes say.

Here are just a few of the strategies out there to help endurance athletes prepare themselves so that they can give it their all on race day.

Interval Training–Many of the feelings that you feel on race day directly correlate to how well you’ve prepared for the race.  Interval training is one of the best ways that you can simulate the pain of pushing yourself on race day.  Pete McCall, an exercise physiologist with the American Council on Exercise recommends that endurance athletes train 10-15% at an exertion level that reaches, or is slightly below their “lactate threshold zone.”  The simplest way for you to decide if you’ve reached this training zone is to try and talk while exercising.  If you can speak, you haven’t reached it yet so push yourself harder.

Plan for pain–Most people don’t do a very good job of planning their races.  If you’re running a short race, fewer things can go wrong.  But the longer you’re running, the more bad things can happen.  Chafing, blisters, GI issues, cramping, hydration problems, and refueling issues all have a bigger chance of rearing themselves the longer you’re out on the course.  So if you’re running a long race, then you better get it in your head that there might be some problems.  If you’re mentally prepared for those problems, then you’ll be more equipped to handle them and you’ll still be able to finish the race.

Race Chunks–Try and divide that long race into more mentally manageable chunks.  My wife, and even Kara Goucher uses this strategy.  By willing yourself to keep running at this pace for 1 more minute, mile, aid station, etc. not only will you continually get closer to the finish line, but you’ll build confidence  as the race progresses.  Hopefully, that confidence will help you meet your race goals for the day.

Mental mantra–If all else fails, trick yourself.  Your mind is very subjective to subliminal stimuli.  Even if your body is telling you that you’re not going to make it, will your mind into thinking that you are.  Chances are, if you tell yourself you can do it, then you really can.  Come up with a simple phrase that you can chant in your head, over and over, that helps you feel fit and strong.  For example, Kara Goucher uses the phrase, “Be courageous.”  Whatever you choose, keep the phrase short and powerful and don’t give up on using it.  You’ll be surprised at what your mind can will your body into accomplishing.

There’s one more thing to consider when trying to get through the pain on race day.  Remember, everyone is feeling the same way.  So when all else fails, Suck it up and get the job done!