Overcoming pain and fatigue

Some of you who have known me for years know I am the son of a Retired Marine Corps Lieutenant Colonel. One of my best friends is also a Marine in the reserves. As I was running this weekend, I was feeling some minor pain that comes with a typical training regimen and started thinking about how new runners or even veteran runners deal with pain on a run. The Marines say that “pain is weakness leaving your body”. I subscribe to that thought. But, I wondered if I could explain the techniques I use to deal with pain or fatigue during my runs enabling me to finish my work out.

Pain threshold is unique to each person. Some can sustain a high level of pain for long periods of time with no problem. Then there are others who can’t deal with any level of discomfort. Regardless of which of these two categories you fall into, in order to be a distance runner you will have to develop a tolerance for discomfort and pain. Your legs burn, your back aches, your sweating profusely and you are feeling exhausted. All normal during a training run. But, I believe that to develop a tolerance to pain and fatigue takes focus and mental fortitude. You need to be able to get focused during your training so that you will be able to call on it when you are in a race.

Before I give you some of the things I do to get through rough training patches or a tough race, you need to understand that there is a difference between pain and injury. If I head out for a run and I feel a little discomfort or pain in some part of my body, I slow the pace a bit to try and determine if the pain will subside and lessen as I run. If that is the case, then I know it is really nothing to worry about. But, if I have slowed down and the pain gets worse the longer I go, I stop running immediately and head for home. If I don’t make the right assessment I could be in for an extended lay off period or sustain a more permanent injury. Running is a significant part of my life and I don’t want to lose my ability to do it.

I also should say that I never use any NASIDs or other pain relievers to mask the pain so I can get in my runs. Instead I take a day off or several days depending on the issue. These “magic” pills were not invented to allow you to go out and get your miles in and continue training while injured. Rather they are designed to relieve discomfort while you rest and heal before getting back on the road. So, don’t fall into the trap of using these over the counter medications to cover up the pain and continue your training program disregarding what your body is trying to tell you. If you value your running, you should protect it. This sometimes means not doing it so your body can heal properly.

Dealing with pain and fatigue is an individual process. What works for one person will not necessarily work for someone else. The technique I use the most is called “disassociation”. Disassociation is simply the method of eliminating negative thoughts and replacing them with positive thoughts and images. There is both inward (putting up a wall between you and your fatigue/pain) and outward (focusing on something in the external environment). But, I have to caution you if you choose to use this technique. You cannot totally disassociate. You need to be fully aware of your pace, your hydration level, the condition of your muscles, the route you are on and traffic around you. This technique has helped me immensely in the past and I have used it not only during long runs but when I am out hiking or backpacking in the back country.

The other technique I use is trying to run with a purpose in mind. If I am out for a recovery run or am doing mile repeats, I try to focus on why I am doing the particular work out. I remind myself that this work out will ultimately get me to the starting line in good shape and prepared for whatever the race throws at you that day. Even though it doesn’t make the pain or fatigue go away, I find that I am able to finish my work out because there is reason for my hard effort. I try to remind myself of other challenging work outs in the past and remember how they helped me succeed in the race. My basic tenant in running with a purpose is to make myself believe I can persevere and tolerate the pain and fatigue for that higher goal.

There are so many techniques you can use. I recommend reading about how others overcome pain and fatigue in your favorite running magazine or listening to one of your favorite podcasters discuss their techniques. Try a few of them and see how they fit you. There is no right or wrong way to fight fatigue or overcome pain. Remember some discomfort during a run is normal and tells you that your body is improving. So, go out there and dig deep knowing you can overcome anything because you are a runner.

Here are my training totals:

July 19 – 10.00 miles (1:25:59, 8:36 pace)
July 20 – 6.00 miles (51:51, 8:38 pace)
July 21 – 3.60 miles (31:16, 8:41 pace) – 5K Speedwork w/½ mi warm up
July 22 – 6.00 miles (50:31, 8:25 pace)
July 23 – 7.10 miles (57:24, 8:05 pace) – Tempo
July 25 – 10.10 miles (1:24:33, 8:22 pace)

Total Miles: 42.80 miles

2009 YTD Miles: 1,188.00 miles

Cross Training in the Mountains of New Hampshire

I have to admit that my running has been a bit inconsistent the past few weeks. I have been taking some time off to go on a couple of Scout outings with Troop 100. First was Nantucket and last weekend, I went backpacking in the White Mountains of New Hampshire with the goal of getting the Scouts to the summit of Mt. Washington. If we succeeded, I would have made the summit of the highest peaks in three states in New England.

When we were driving up to Pinkham Notch to hike into our shelter for the night on Friday, one of the Scouts asked me why they call them the White Mountains. I didn’t know the answer. I have heard that they were called the White Mountains because the look totally white in winter. But, I wasn’t sure if that was true. So, I decided to look it up on Wikipedia (my source for all information now) and found this explanation:

There has been much discussion of the origin of the name "White Mountains". This name and similar ones such as "White Hills" or "Wine Hills" are found in literature from colonial times. According to tradition, the mountains were first sighted from shipboard off the coast near the Piscataqua estuary. The highest peaks would often be snow-capped. An alternate theory is that the mica-laden granite of the summits looked "white" to observers.

We reached Pinkham Notch with plenty of time and daylight to hike the 2.4 miles up to Hermit Lake Shelters where we would sleep for the night before waking up early to hike the 2.0 miles up to the summit of Mt. Washington. I told the Scouts we were doing it the right way – on our feet. A lot of people visit the summit by taking the Mt. Washington Auto Road or Cog Railway. I just don’t think you get the same satisfaction summiting that way.

We didn’t tell the Scouts much about the trail up to Hermit Lake Shelters. There was a reason for this. The first 2.4 miles, to the Hermit Lake shelters, is a relatively wide path. However, it is a typical White Mountain trail full of rocks and roots. That is the good news. The reality is that we were going to climb about 1,800 feet in those 2.4 miles. The White Mountain Guide describes this section well, noting " ... its moderate but relentless climb ...". We made it in under 2 hours which is not bad considering we were carrying full packs weighing around 30 lbs.

After a good nights sleep, we got up at 6:00 am to head out. We had decided to take the Tuckerman’s Ravine Trail to the summit. We were going to have a trail breakfast after we had been hiking for about an hour. We knew we had to go about 2 miles to the summit and would be climbing another 2,413 feet. We wanted to make the summit by 11:00 am to ensure we would not get caught in the predicted storm which would arrive around 3:00 pm.

I won’t bore you with the details of the hike. We did take our backpacks with us leaving behind only our sleeping gear. The morning was beautiful and it looked like we were going to have an unusually clear day at the peak. After about 2 hours and 45 minutes, we reached the top of Mt. Washington. We were greeted with clear skies and a temperature of about 40 degrees…in July. We stayed at the summit for about 2 hours hanging out at the lodge and taking in the views before heading back down to camp.

For those who are unfamiliar with Mt. Washington, it is one of the peaks in the Presidential Range located in the White Mountains of New Hampshire. The most notable summits of the range are named for prominent Americans, either public figures of the 18th and 19th centuries or Presidents. Mt. Washington is the highest peak at 6,288 ft and is the tallest peak in New Hampshire.

Mount Washington is also known as the “Home of the world's worst weather". Severe storms, including snow, can happen at any time of the year. The combination of severe winds, cold and wetness can exhaust even the strongest hiker. As a Scout leader, we know to never continue upwards in deteriorating weather in the Whites, as conditions can get worse quickly at higher elevations. Even when we are hiking with adults only, we watch the sky and weather very closely so we are not caught in an unsafe situation.

I looked at last weekend as a cross training exercise for my running. The hike would be a strenuous climb for those who are not in good shape. But, a runner like me can withstand the strain and summit with no problem, weather permitting. The distance by most trails is relatively short at around 4 miles +/-. This seems very short considering many of my long runs. But on any of the trails you choose, you will gain roughly 4,000 feet of elevation, which is a lot. To quote the White Mountain Guide:

To a person unused to mountain trails or in less than excellent physical condition, this unrelenting uphill grind can be grueling and intensely discouraging. If you are not an experienced hiker or a trained athlete, you will almost certainly enjoy the ascent of Mount Washington a great deal more if you build up to it with easier climbs in areas with less exposure to potentially severe weather.

It was a great weekend. I now can say I have been on the highest peaks in Massachusetts, New Hampshire and Maine. Next, I will have to go up into Vermont and try to summit the highest peak there -- Mt. Mansfield at 4,393 ft. I can honestly say, I didn’t feel bad about missing my weekend runs because I had a rare day on the summit of Mt. Washington where we could see for miles.

Here are my training totals:

July 5 – 10.10 miles (1:25:51, 8:29 pace)
July 6 – 6.20 miles (52:02, 8:23 pace)
July 7 – 3.50 miles (27:50, 7:57 pace) – Speedwork, 2 – 1 mi repeats @ 6:57 per mile
July 9 – 7.10 miles (57:38, 8:07 pace) – Tempo
July 10 – 6.10 miles (51:33, 7:41 pace)
July 13 – 6.00 miles (51:42, 8:37 pace)
July 14 – 3.10 miles (22:56, 7:24 pace) – 5K Speedwork
July 16 – 7.20 miles (56:58, 7:54 pace) – Tempo
July 17 – 6.10 miles (52:00, 8:31 pace)
July 18 – 9.00 miles (1:16:22, 8:29 pace)

Total Miles: 58.20 miles

2009 YTD Miles: 1,145.20 miles

Weathering it (Part 1)...

I did not get to write anything for my blog last week because I was on Nantucket Island with my Scout Troop camping. We did a lot of biking on the island and I was able to get one short run in with Nathan. Keeping up with him was difficult. In the end, I simply had to let him leave me behind to finish the last mile alone watching him quickly disappear into the distance.

The weather the last few weeks here in New England has been really miserable. We have had days and days of rain and very little sun. Being a Native Californian makes running in these conditions less than desirable. But, after living here in New England for almost 6 years now, I have found ways to adapt to the environment and in some cases actually enjoy running in the different seasons. This led me to my topic today, running in less than desirable conditions.

Since it is summer, let’s start with clothing and then discuss potential issues that can arise from running in high heat and humidity. Whenever I go out for a run and the sun is shining, I make sure I put on some sunscreen (Coppertone Sport Sunblock 30 SPF Spray – no rubbing) to make sure I don’t burn. I prefer to run in compression shorts with a nice pair of wicking running shorts over them. I don’t wear cotton when I run as I find is like a big wet heavy sponge at the end of the work out. Instead, I wear wicking polypropylene short sleeved t-shirts. These shirts pull the sweat away from my skin and keep me dry and I think cooler. Finally, I put on my “Halo” headband which keeps the sweat from dripping down into my eyes. With this outfit, I remain comfortable even in the hottest conditions.

The easy part is figuring out what to wear in the summer. However, there is so much more to concern yourself with before heading out. Hydration is the key to preparing to run in the heat. Most runners think they drink plenty. In actuality, they are typically not drinking enough. My advice is to drink often and if you are drinking…drink more. As we tell our scouts, hydrate or die. If you are not peeing clearly and copiously throughout the day, you are simply not hydrated. Don’t go out unprepared. Bring along hydration for any run over 3 miles.

The second thing you need to be aware of is that your heart rate actually increases as temperatures and humidity levels rise. During your work outs in temperatures between 75o and above, your heart rate (HR) can increase up to 10 beats per minute over running in moderate conditions. There is a similar increase for humidity levels above 50%. This means if you typically work out at a HR level of 145 and you are running in 75o with a humidity index of 60%, your HR could elevate to 165 or higher. As runners, we all know that we should never have heart rates in the High Risk Zone of 90% or above. We want to be in the 50 to 85% range. If you use a heart rate monitor, it is easy to track your heart rate. If you are not so high tech, you will know you are getting into the High Risk Zone if you are breathless and your heart is pumping very hard. You cannot sustain this level of activity without possible serious side effects.

What are the serious side effects? They are heat exhaustion and heat stroke. Heat exhaustion occurs when the body is not able to maintain normal functions because of the excessive loss of body fluids and salts. In effect, the body is trying to protect itself from a greater rise in body temperature. Some of the common symptoms are heavy sweating, intense thirst, dizziness, loss of coordination, nausea and/or vomiting, cool moist skin, weak and rapid pulse. If you are out on a run and start to feel any of these conditions, stop running and look for a shaded area. Then lie down and elevate your feet. Drink water or whatever you brought along with you. Once the symptoms have subsided and you feel ok, walk back to your start. If they don’t subside, you need to seek medical attention as you may be starting to experience heat stroke.

Heat stroke is much more dangerous and is a life-threatening emergency. It is the result of the body's inability to regulate its core temperature. As the body's water and salt supplies dwindle, its temperature rises to extreme levels. Some common symptoms include red, dry, or very hot skin, strong and rapid pulse, extreme disorientation and possibly convulsions. You will most likely not experience this on a run as the heat exhaustion symptoms should be enough to stop you in your tracks. If you or a fellow runner is experiencing heat stroke, you need to seek immediate medical attention. Until medical attention arrives, move the person to a shaded place or cooler area, loosen any tight clothing, and then try and cool the individual by sponging the body with cool water or wrapping them wet sheets or towels. Do not give the victim anything to drink - not even water.

None of this is meant to discourage you from getting out there and running. As with anything in life an ounce of prevention is worth a pound of cure. I typically run in the early mornings which started back when I lived in Texas and the temperatures in the early mornings could be in the mid-70s at 6:00 am. I also have always found it more peaceful in the mornings. My recommendation is to run in the early mornings or right after sunset in the summers to avoid the hottest part of the day. But, whenever you run in the summer, make sure you put on plenty of sunscreen, hydrate and listen to your body. If you do, there is nothing holding you back from a great run.

Here are my training totals:

June 21 – 10.10 miles (1:26:57, 8:36 pace)
June 22 – 6.00 miles (50:37, 8:26 pace)
June 23 – 3.50 miles (27:40, 7:55 pace) – Speedwork, 2 – 1 mi repeats @ 6:57 per mi
June 25 – 7.10 miles (57:31, 8:06 pace) – Tempo
June 27 – 4.50 miles (34:34, 7:41 pace) – Nantucket w/Nathan
July 2 – 6.20 miles (49:07, 7:55 pace)
July 3 – 6.10 miles (49:11, 8:03 pace)
July 4 – 6.20 miles (51:54, 8:22 pace)

Total Miles: 49.70 miles
2009 YTD Miles: 1,087.00 miles