Life in the Pain Cave
Sometimes, running sucks. This picture to the left was taken during the final stretch of the IMT Des Moines Half Marathon in 2019. Although it still stands as my best performance in a half marathon since returning to competitive racing, it’s also safe to say that I’m living "Life in the Pain Cave".
What is the Pain Cave?
Don’t feel bad if you’re unfamiliar with the term. I only learned of it recently from a friend of mine. Based on my research, the “Pain Cave” is essentially a state of the mind that occurs when a runner faces a certain level of discomfort that they must endure for a given period of time. This could be a speed workout or a race.
There can be different experiences with the Pain Cave. For me, running 800’s or mile repeats as speedwork quickly delivers me into the Pain Cave for a shorter, but more intense duration. With a longer speed workout, such as a 4-mile steady state run where I attempt to maintain a certain pace, I should not find myself in the Pain Cave at least until at least halfway through the workout. For a longer race, such as a half marathon, ideally, my entry into the Pain Cave is gradual enough that I don’t realize I’m in it until around two thirds through the race.
But regardless of the duration or distance, it’s not a comfortable situation. Nor is it supposed to be. This is when running is meant to be difficult. This is either when we’re working hard to achieve some goal or in a race where it’s time to put all that training to the test.
How Do I Deal with the Pain Cave?
The trick is how we deal with being in the Pain Cave. Every runner has their methods. Here are mine.
Ease into the Pain Cave. I didn’t know the term “Pain Cave” when I took off way too fast for a ten-mile race on a hot, humid day back in 2019, but damn if that wasn’t a long and miserable experience. And a harsh reminder about pacing. I’m going to reach the “Pain Cave” at some point. But easing into it makes that transition much easier that slamming into it like a brick wall.
Strategize Going Into Every Race (And Tough Workout). Part of the problem with “rabbit starts” isn’t just that you live that much longer in the Pain Cave, it’s also that you’re that much more likely to slow down in the final part of that race. I've learned that every race is long enough that it pays to plan out the intended pace for at least the first half of it. Coach Ives and I always go over this prior to a race, determining the pace I should have and for how long. I can always pick up the pace later.
Assess What I’m Feeling. Time in the Pain Cave is as inevitable as death, taxes and snow in Iowa. When you’re there, it’s good to consider what it is you are feeling. Exertion is to be expected. Ditto for aching muscles. That’s what a race is all about. But if it’s localized somewhere, such as a hamstring, then I may need to ease back a bit to see if that pain will subside or continue. I had an IT band start to bark in a half marathon in ‘21. After slowing my pace just a touch for a couple miles, it went away. I then resumed my previous pace to a solid finish.
Find a Distraction. Sometimes scenery can help accomplish this. Fueled by Fine Wine’s half marathon in Oregon has several wicked hills. But we climbed them going through these gorgeous vineyards with rows of meticulously manicured grape vines. They didn’t take away all the agony of those steep climbs. But they helped go more quickly. Park settings can also provide a nice distraction from the naggings of the Pain Cave. Long straight stretches on lonely bicycle paths do not. Which leads to my next technique.
Develop a Killer Playlist. The best way for me to keep my mind off what I’m feeling is having a playlist of songs to provide both a distraction and motivation. Considerable thought goes into the creation of each race's playlist. I typically want a specific sound for each particular race. For example, the playlist for my most recent race consisted solely of punk rock from the late 70's while this July's Bix 7 will likely be a collection of what I consider "summer" songs with spiced up by some early 80's favs. But that's me. The playlist is yours and developing it should be an absolute labor of love.
Focus on the Future. Not even the most sterling classic from The Talking Heads can completely dispel the harsh experiences of the Pain Cave. Simply put, it’s going to hurt and for some period of time. But, as I tell myself, that time will come to an end. Once it’s over, what will remain with me for far longer will be my memories of that race. How I dealt with those tough moments will be what I’ll think about. And since I keep those playlists from each race, what’s better than to have those song conjure positive memories of that particular race?
Accept It as Part of a Successful Race. My father ingrained into me that you can’t get something for nothing. Or as the jocks from every 80’s movie taught us: “No pain - no gain.” In other words, (and using yet another cliché), spending time in the Pain Cave is simply the price of admission for reaching our running goals. It’s not fun, but so long as it’s not horrendous, it is also how we improve.
That’s My Cave. What About Yours?
Before putting a bow on this post, I also want to thank Tom Nash, a friend and dedicated runner from Oregon. Tom introduced me to the term “Pain Cave,” asking how I dealt with it. I'm also truly interested in your thoughts on the Pain Cave and how you deal with it. You can respond below or on Facebook.
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