Into The Pain Cave

Welcome to The Process, where I share lessons, stories and insights on the process of improvement.

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Now, onto Issue 64.

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Into The Pain Cave

The other day, a reader emailed asking where I’ve been. 

It’s been over a month since I sent out an issue of The Process, and he wanted to know if I was still writing this newsletter (appreciate you, Steve!).

Yes, I am. 

Life just got quite busy the last ~5 weeks and we needed a short hiatus to get through everything. 

One of the things that’s occupying my time:

I’m training for my first 100-mile race this Fall.

I’m excited and (if I’m being honest) a bit terrified of this goal, too. 

I’m being coached by a buddy who’s run several 100-milers and is a strong endurance athlete.

As we go through the process over the next five months, I’ll share how we’re training, what I’m learning and any valuable lessons along the way.

Our training block started on May 1.

Today, I want to give you a quick overview of how we’re structuring training and a few early lessons I’ve learned so far.

100-Miler Training Structure

We’re breaking training into four phases, with each being approximately five weeks long.

1. Strength

Build lower body strength, and slowly adapt the muscle base to handle the heavy impact of high mileage later on.

2. Speed

Teach the brain how to use newly gained strength and apply proper running technique. 

3. Lactic Threshold

Build muscle endurance while working on holding form and putting in longer stretches of miles.

4. Race Specific

Train with the gear I’ll use on race day and begin dialing in my race strategy. Hydration, nutrition, bottles, course strategy, pace … everything will be dialed in so race day is just executing the plan.

Bonus: Mental

This isn’t a specific “phase” of training, but it’s a key focus throughout. 100-milers come down to the mind, ultimately. You have to learn to stay present and calm when the mind starts to panic. So we’re refining that skill in subtle ways during training.

We’re building training plans two weeks at a time and adjusting based on how my body is responding.

3 Lessons Learned So Far

Okay, here are a few early lessons I’ve learned four weeks into the process.

1. Embrace excited and terrified

I’ve learned a little about setting goals over the years. One lesson: Excited and slightly terrified is where you want to be.

If you’re excited about a goal but don’t fear it at all, it’s probably not challenging enough. But if it feels so daunting that you’re anxious and not excited to pursue it, then it’s probably too challenging. Neither is good.

Look for goals that feel equal parts exciting and scary. Those are challenges worth embracing.

2. Go into the pain cave

There’s a thing in endurance sports called the “pain cave.”

It’s when you reach the part of training or a race that you need to dig deep to finish. It’s physically and/or mentally intense. It’s not comfortable. And it’s not fun.

But it’s where character is built.

Most people shy away from the pain cave. They see the front door and stop – stop the training session, stop the business, end the relationship. They’re not willing to get uncomfortable.

And in doing so, they rob themselves of growth.

Find your version of the “pain cave” and enter it once in a while.

3. Finish your daily commitments

After a recent training session, I texted my coach telling him how much of a slog it was.

• My legs felt sore and heavy

• It was hot and humid out

• I didn’t sleep well the night before

We had a 6 mile easy run, and I was struggling to keep my heart rate down. I had to walk several times to not break the maximum HR threshold we set.

It was tedious.

Here was his response:

It was exactly what I needed to hear afterwards.

It didn’t matter that I had to run painfully slow, or that I had to walk multiple times, or that my legs were sore, or that I struggled to keep my HR down in the heat, or …..

No.

What mattered is I did it.

Was it the best day? No.

Was it a productive day? For sure.

The mind is a funny thing. It’s a world-class gymnast. It will contort itself in any direction it wants if you let it.

We all have times of struggle. We’re human.

Build the habit of finishing your daily commitments regardless.

Okay y’all, that’s it for this week. 

I hope you’re doing great, and I’m looking forward to being back to our regular schedule with The Process.

I’d love to hear from you

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See you next Sunday.