During an especially grueling circuit workout Monday night, I took note of my threshold for discomfort for the very first time. Or at least, I took note of it more consciously than I ever have before.
It was a repetition-based circuit, meaning we had to complete a certain number of reps of each exercise before we moved on to the next. This is my favorite type of circuit, because the faster you get through the workload, the sooner you're done. And, it adds a little competitive zing to the class (which, let's be honest, is the real reason I like it).
There were eight exercises in total; four for the upper body and four for the lower body. Half the class started on the upper body and the other started on the lower body. I started on the upper body, and moved through the exercises pretty steadily, though I took a couple mini-breaks along the way to catch my breath and take a swig of water. In retrospect, I didn't even think about it -- feel a little burn, take a little break.
AS I GOT TO THE FINAL THREE EXERCISES, however, I noticed that a woman in the other group was already on her second-to-last exercise, and I became enraged. Not at her -- I'm no Christopher Carter -- but at myself. I suddenly realized I'd been backing off automatically whenever I hit a certain subconscious, predetermined point of exertion, and I was lagging behind because of it. Don't get me wrong: Backing off can be a good thing, if you're gasping for air and seeing black around the fringes of your vision. But I wasn't anywhere near that -- in fact, upon checking in with myself at that moment, I had to admit I was only mildly uncomfortable.
Why was I holding back? What was I worried was going to happen if I pushed myself harder?
Well ... I was just afraid of being more uncomfortable, frankly. And once that truth burbled to the surface, I couldn't deny that it was an awfully wimpy excuse. So, I decided to find out what would happen if I didn't ease off, and I got after those final three exercises like nobody's business.
The verdict: not that scary, after all. Also, I finished first in the class, ahead of the woman who had no idea we were competing. (Yesssssss! A most satisfying victory.)
UPON CONTEMPLATING MY EXPERIENCE LATER, I was reminded of several things I've read over the past couple years (and that might have helped me earlier, if I'd have been paying closer attention).
1. ONE OF THOSE THINGS WAS EAT, PRAY, LOVE author Elizabeth Gilbert's experience meditating among mosquitoes, and her determination to transcend. If you recall, what started as a miserable experience ended with her achieving a whole new level of enlightenment.
2. ANOTHER WAS THE WORK OF BYRON KATIE, who recommends addressing negative self talk with a few questions about what the truth really is. I didn't realize how very applicable these were until I revisited Helen Cordes's 2004 article for Experience Life, "Coming to Terms," which I've excerpted below.
When confronted with an uncomfortable situation, Byron recommends asking yourself:
- Is what I'm saying to myself true? (In my situation, the statement to question would be, "I'm too tired to continue exercising at this level.") Think carefully about the answer and don't simply accept what you've said or been told in the past. She says you may come to realize that it's your interpretation of the fact that is causing you the most pain.
- How do I react when I think that thought? What do you feel emotionally, and what do you feel in your body when you let these statements inhabit your mind? How do you typically treat yourself when you think each of these thoughts? Make a list of your resultant attitudes and behaviors. Ask yourself: How do I live when I believe this thought? Two good follow-up questions: Can you see a reason to drop the thought? Can you find one stress-free reason to keep the thought?
- Who or what would I be without that thought? What would you be like, and how would you feel if you were not hostage to that thought and the resulting feelings? Imagine that you didn't have the ability to think the thought as you stand in the presence of that situation.
3. THE LAST WAS RESEARCH ABOUT THE HIGH-INTENSITY WORKOUTS TABATA AND HIIT. Both are super-effective fat-blasting, endurance-boosting, mitochondria-increasing interval workouts performed at maximal or near-maximal intensity, and I've been researching, writing about and even doing both for some time now. (See "The Tabata Tune-Up" in the March 2008 archives, and keep your eye out for an article on HIIT in the December 2008 issue of Experience Life.) Yet while we all understand the definition of "maximal" -- giving it everything ya got -- it sinks in much more slowly from an operational perspective. How often do we really experience what that feels like physically? In my case, except when I'm playing rugby, it's more often near-near-maximal. But that's not going to be good enough anymore.
In the end, I got a great workout and made what I hope will prove to be another breakthrough in my training -- although I was rewarded for my efforts with a nasty case of delayed-onset muscle soreness. But hey, no pain, no gain, right?
What do you do to push past self-imposed limits during workouts?
(photo credit: Vlastula)
Very interesting...This reminded me of our yoga competitions. I still continue with the competitions but it's not the same without you. For real though, one of the things that has allowed me to push past my self imposed limits during my lifting workouts is the clock. I have a very finite amount of time I can spend at the after I get off work but before I pick up the kid at school. Obviouslu I don't want her to be the last kid to get picked up so I really puch myself during my workouts. It also helps that I HATE when I don't get to do everything that I want to (this has only happened twice since the school year started and I cut myself a little slack because I was sick but you may notice I still know exactly how many times I have not fully completed my workout). One way I keep myself on track is by timing my rests. I am lifting with moderately light weights now doing 3 sets of 12-15. After each set I give myself exactly 30 seconds before I start the next set. I don't trust myself to count so I watch the clock like a hawk. It really makes a differnce. When I increase weight and lower my reps to 6-8 I rest for 1 minute between sets and when lifting heavy weights 2-4 reps I rest for 3 minutes between sets. I get bored just sitting there for three minutes so I usually do another exercise using different muscles to kill time and make sure I am not late to pick up the kid. Wow that was a long response but somehow I managed to push through. BTW congrats on your rugby plate victory and your selection to the US 7s team trip to Dubai.
Like you, I'm very competitive - esp. with men. So if there is someone setting the pace faster for me, I'll push myself until I drop. It's a little harder though when I don't have that external motivation. Music helps. So does a good instructor if it's group fit. Oh yeah, and anger. Have had some of my best runs when seriously pissed off!
Jen,
Great article... I was told in high school to 'push through the uncomfortable feeling.' To me, that meant just get through it at whatever pace.. and yes, I was cut from my soccer team junior year!
About 1.5 months before this past fall season I started with a S B-more CF group - who taught me what pushing through that uncomfortable feeling meant, which then gave me confidence in my fitness level in matches, and in the gym. Its something that I will be working on in the off season.
"Why was I holding back? What was I worried was going to happen if I pushed myself harder? "
Is a great question!
~Jenn
Good luck in Dubai!
What do I do to get through discomfort? I visualize my "why" and push through it. Easier said than done, I do find it easier if I am in a class rather than an individual workout.
Sandy
Sandy,
I'm impressed you have the wherewithal to think about *why* during your workout! But that reminds me, I used to repeat a mantra that had everything to do with why during steady state running (which I absolutely hate). Thanks for the tip!
Bing,
I'm glad you enjoyed the post! And, your work ethic showed this fall -- I really like playing with you! Go Keystone! :)
Charlotte,
I SO feel you on anger as motivator. It's one of the best ones for me! The problem is, whiny arrives a little more often ... *not* a good motivator!
Halvo,
I don't know what you're talking about, I never competed in yoga class. That is completely missing the point of the practice!
Sigh. OK, I totally did. Thanks for calling me out on my blog. Except you got waaaay too good and I started "losing" every pose ... making me revert to whiny. :)
Still, I miss working out with you! Come visit!
Ahhhhhhhhh Tabata's, I was just thinking to myself the other day about those pesky things, been a while since they have reared their ugly heads up on Crossfit.com.
Whenever I am trying to motivate myself I do one of three things:
1) I motivate someone next to me,I know this sounds weird but it helps me out.
2) I talk to myself, I say "self" or "sausage" (depends on the situation) you are better then this poor effort, you can be as good as you want to be, just get it done!
3) Last resort is I compete, if possible, with myself if I have done the workout before, or with someone in the class. I am so with you on the competition thing, it's horrible to say but I love to WIN! Hate to lose!
K
Jen-
Great column. This type of thought process needs to be employed not only when we are working out, but in any challenge life puts in our way.
Because realistically most of us are not faced with overly tough obstacles. A friend of mine is paralyzed from the waist down, a family member is fighting cancer, other people are losing their jobs/homes...those are the challenges that take real courage.
Thanks for the encouragement, book references and humor. This is definitely a column I will forward to some people.
O'B
PS - The competition-mode you put yourself in is the same thing I do. It makes the workout more interesting. Good luck in Dubai...no hanky-panky on the beach.
When I was in high school I ran XC....worst sport ever, but it did teach me a lot about thresholds....or that, well, I don't have them.
I had a coach that was actually kind of insane....he would talk about being a "salty runner" which apparently meant ignoring injuries, and getting over the "mental monsters". So for me, mental monsters would be like "I'm too tired" or "I'm hot" but for this guy, mental monsters also included things like severe stomach cramping or passing out. Not so mental, but whatever.
On my first trip to state, I was about halfway through the race when I started to black out. I slowed down and ended up face-planting on the trail. My teammate was worried and wouldn't go on until I got up, so I stood and started walking. When I walked around the corner, my coach was standing there and asked me why I was walking. When I told him that I had passed out, he told me that it was just a mental monster and to start running again. So I did. I finished second for my team and actually beat my PR.
In another instance, leading up to my final season I had gotten severe bronchitis and hadn't done so much as walk quickly for a month. However, in order to receive a letterman's jacket, I had to run in the state finals race. I did so, collapsing 100meters from the finish, and then crawling while simultaneously puking until I crossed the finish line. I received my letterman's jacket and also came in 4th for my team. (I was first until three people passed me while I was crawling and puking).
So anyways...moral of the story is: If I can finish a race after passing out, or crawl 100 meters while puking, then I can do anything. That's basically how I push past self-imposed limits - or maybe even the kind that are supposed to tell me to stop or risk death. =P
Jen
Really enjoyed the article. I am always competeing with people at the gym even if they don't know it. I do find when there is no one at the gym that is at or beyond my level, or when I use my bike trainer at home it is very hard to push myself. However with the winter months coming up you article has given me a good push.
Ryan
We often talk about the mind/body connection--how mind works with/influences your body in positive ways--but I've found in physically challenging situations sometimes I need to disconnect mind from body because often the mind will reach a point when it really wants to hold you back. That's when you need to say "buh bye" and leave your mind in your dust.
Thanks for all the funny insightful comments. Your discussion after each entry adds so much! Not to mention it keeps me from feeling like I'm blogging in a bubble. :)
I found your post via Cranky Fitness and loved this post! I am so competitive when I run, not only with others but with myself as well. If I'm just out for a nice jog, no problem, but in race situations or when I'm speed training I hit that level where I feel like I might throw up if I keep going and I have to make the choice. For a long time I backed down, but this morning I pushed through and realized it wouldn't kill me-and it shaved almost two minutes off of my overall time. Trying it once often shows us that we can do it if we keep it up. Love the visualization idea as well.