Treadmill Pain Threshhold

I started monitoring my heart rate during my runs because I wanted to have a base for future blogging experiments.  Instead of finding a baseline, I watched my heart rate reaching ridiculously high numbers.  When working at a good clip, but not completely out of breath, my heart rate climbs to 185 bpm.  If I really push myself, whether by speed or a hill climb, my pulse goes well beyond 200bpm.  I rarely feel light headed when this happens so I didn't think much of it.  But my husband and Mom pestered me about it constantly.  They wanted me to see a doctor, "just to make sure." So, I made the appointment.

The initial resting echo cardiogram said there was nothing wrong with my heart but my doctor was still very concerned about the numbers I was posting.  She referred me to a cardiologist who was to give me a treadmill stress test and an 24 hour holter to measure my heart.

I have seen numerous movies and pictures of treadmill stress tests over the years.  The patient is always smiling, young, females are fully clothed, and they show no sign of discomfort.  I had NO idea what I was in for!

Upon arriving at the cardiologist's waiting room, I sat amongst 10 other patients, all above the age of 60.  They kept looking at me awkwardly as I was clearly too young to be part of their "stint" club and my bright yellow shoes were obnoxious amongst their stoic attire.  I am sure they wondered what a fit girl was doing in that office and they pitied whatever the reason might be.

After waiting about 10 minutes, a technician called me back to the room where I was greeted with an ultrasound machine, 5 computers, and a treadmill that came from 1980.  The technician offered me new clothing for the test, which was a hilarious excuse for a "jacket."  Now I know why ALL the images on the Internet of treadmill tests are of men without a shirt.  I was to run with a mid-drift paper jacket, open to the front, with wires and patches covering a good portion of my chest and stomach.

The two women alternated taking my stats and hundreds of pictures of my heart at rest through the ultrasound machine.  When they left the room periodically, I watched my heart rate climb and settle with my breathing.  Out of pure boredom, I began to breath with different rhythms to see if I could adjust my heart rate with minimal effort.

Finally, it was time to jump on the treadmill.  Before I began, they told me two things: 1. There was an incredibly fit man yesterday that broke the time record for the last few weeks lasting 15:23.  They doubted I could beat him.  (Most people only last up to 10 minutes.)  2. They started at a 10% incline and it would go up 2% every 2-3 minutes while the tread sped up at the same increment.  Thus began the strangest workout I've ever endured.

We began really slowly.  I started at a 10% incline, but walked at a 15 minute per mile pace.  Within 2 minutes, I was speed walking at a 12% incline, and by 6 minutes I was slowly jogging at a 14% incline.  I watched my heart rate settle in the 160 range for a few minutes, but the second we passed the 16% incline, it climbed like mercury in a meat thermometer.  I am not sure if they were actually testing my heart rate, or my pain threshold.  Other than passing out completely, or vomiting violently all over the archaic treadmill, how would we know when I reached my absolute, top heart rate?

I have an incredible pain capacity.  I birthed both my boys completely naturally.  I didn't have so much as an IV in my arm, nor did I ever scream out in pain or curse at my husband as all the movies promote.  After 12 minutes of running up a steep mountain side, I was hurting, I wanted to stop.  I ran while tightly gripping the padded handle bar, petrified that I was going to fall off the 20% incline and make a complete fool out of myself - paper jacket splayed open on the floor.  I lasted 16:02.  The techs were thoroughly excited by this achievement but I just wanted to vomit as I felt my heart try to beat out of every pressure point in my head, neck, arms, and legs.  When I stopped, it wasn't because they told me to, I gave into the pain.  Ta Da!  We found my pain threshold!  My ending heart rate was 192 bpm.

Without a cool down, they literally helped me jump from the moving treadmill back onto the examination table where I got another series of ultrasound pictures.  I am sure the pictures of my heart looked like a fish out of water gulping for air at this point, so I shamefully adverted my eyes.

Next, I was fitted with my 24 hour holter.  Again, I was given only two instructions: 1. DO NOT SHOWER! 2. Do everything like you normally would.  If you go for a run at 6 am, do it, just do NOT shower!  Gross.

When I got home, my oldest son thought I was the coolest thing since the Transformers.  "With all those wires, Mom, you look like Cybotron!" Um, thanks dear, whoever that is...?

 

I slept fine that night with my little pocket computer, 5 patches, and numerous wires covering my chest.

The next morning I needed to go for a 3 mile run.  My doctor told me weeks ago to really go for it.  She said, "It doesn't matter if you wear the holter if you don't prove what is happening to your heart.  Make a game to see how high you can get your heart rate to climb."  My husband helped me pack my running Camelbak with the monitor, snapped a few pictures out of humor, and I set off with my dog.

Tucker LOVED this run.  I didn't have to remind him to behave himself once.  We set off at a good clip, averaging 8:00 miles, climbing up 3-9% grades throughout the route.  I felt my heart rate climb, so I pushed harder.  I didn't want the test to be inconclusive.  At the top of the hills I felt a bit faint and thought I might barf up my freshly consumed Cliff Bar a few times, but I made it home, finishing the route faster than I have ever run it before.

Finally, there was one small issue - I sweat a lot when I run.  I don't sweat during the run, but when I stop, especially if I pushed myself, I am drenched.  At 12:30pm I needed to drop Ethan off at school, where I go into the classroom and speak to teachers and numerous parents.  Not showering was NOT going to happen!   I didn't take a real shower, but I carefully made myself feel alive again.

By 2:45pm the monitor timed out and I was free. I don't know when I will get the results.  I was hoping I would get them before I leave on Saturday for the Vegas Rock 'n' Roll Half Marathon, but I doubt that will happen.  As of now, all I know is that my heart rate is really high when I exercise (Thanks for that revelation, Doc!).  Other than the extremely high beats per minute, my heart sounds and looks good.  I am happy with those results, but I am not sure what they are going to say about bringing my heart rate down.  My doctor informed me that having such a high heart rate for many years is asking for a heart attack when I am 40-50 years old.  I don't like the idea of long term medications, but I am also not going to stop running, nor will I stop pushing my limits improving times and distances. 

Backcountry Wilderness Half Marathon

Heading into the Backcountry Wilderness Half Marathon I had two goals: watch my heart rate monitor, and don't get hurt.  I wanted to recover easily for the Rock 'n' Roll Vegas Half in less than 3 weeks.  Adding to the stress, my heart rate has climbed to extremely high rates over the last couple months, leaving me a strict doctor's order to keep it under 185 beats per minute.  My doctor scared me enough that day to take her warnings seriously.  "You may feel good, but your heart is not.  You are on your way to a heart attack!"  I wanted a good work out.  I wanted to experience the racing environment that I crave, but I didn't want permanent damage. Therefore it wasn't going to be a race that I would go all out and take a stand to prove my running abilities.  My 24-hour echo cardiogram, and stress test are scheduled for next week.  Until then, it was about enjoying the ride.

Freezing before the race!

Randall and I ran the Backcountry Half together.  He said he wanted me to pace him so that he didn't go all out and regret it later when he was too sore to move.  But I know why he stayed, he didn't trust I would watch my heart rate monitor closely enough.  I knew he was babysitting me when he tried to take off a few times in the first couple miles and when I didn't follow, he slowed, looked around for me, and ended up letting me take the lead.  Once we hit Monarch Blvd, we settled into our pace and I was glad Randall was there.  He provided great company and camaraderie, making me laugh when it hurt.

I applaud the Highlands Ranch Race Director for making a route that was somehow uphill for the majority of the first 11 miles.  That couldn't have been easy!  Our map clearly defined the inclines, but until you run a course from start to finish, it is impossible to appreciate the ascents.  The course was extremely well planned.  The first 2-3 miles were contested on larger paths and dirt roads, allowing racers to pass easily and move into their projected pace groups.  By the time the trails narrowed to single track, passing was less of an issue and racers were polite, moving aside to let faster runners charge through.

After we reached the top of Monarch Blvd, the wind pelted our faces and a hard packed sleet assaulted our cheeks and ears.  I was not the only runner to moan at the pain of those sadistic, little ice balls.  I picked up the pace throughout those rolling hills, just to escape the torment of the cold; but my pulse fenced me in and I ended up slowing down again before crossing Daniel's Park Rd.  Once we reached the other side of Daniel's Park, the wind stopped.  Running through the scrub oak was majestic as the snow flakes politely fell on our faces.  A fellow runner took the lead, pacing us through the next 2 miles, and as he pushed to the front he laughed, "I am so glad I am not on the couch right now!"

I felt the best between miles 7 and 11.  I was in my element and my heart rate settled right at 177 beats per minute.  I no longer glanced at my watch every 30 seconds to monitor my heart.  I took in the views, listened to my breath, joked with Randall here and there, and enjoyed the up and down of the rocky trails.  The Douglas County Search and Rescue crews made up the majority of the volunteers on the course and they kept spirits high with their great smiles and hilarious comments.

We charged through the final 3 miles at an 8:00 to 8:30 pace.  I felt like a gazelle galloping down the slopes, jumping rock-to-rock, until we made the hard pavement for the final mile.  My body was so adjusted to the textures of the trail, that the hard cement really threw me for a loop.  We continued our sub 9 minute pace to the finish, but I was clearly tired.  Once I saw the Colorado Race Timing finish line, I smiled.  That smile stayed plastered to my face for the last quarter mile.  As we charged up the final ascent to the finish, spectators cheered, chanted, and made me laugh through the finish.  Their spirits gave me the last push I needed to finish strong.  One spectator saw I was smiling and screamed, "She's smiling!  She still has it in her!  Go smile to the END!"

That finish was an accomplishment.  I felt really good throughout the race and I did as I promised my doctor.  I didn't take any unreasonable risks, but I felt I finished strong.  We crossed in 2:07, only 7 minutes slower than the Denver Rock 'n' Roll Half and the Boulder Half a few weeks prior.  The trails were tough and the climbs relentless.  I needed to buy new Pure Connects a month ago, as the cushioning is gone, but I didn't because I had too many races to risk breaking in new shoes.  By the end of this race, my feet were blistered and my shoes were trashed. 

The finisher's party was really small, but I understand how hard it must be for a race director to get companies and volunteers for a race that is this small, cheap, and cold.  There was ample water at the finish and enough C.B. and Potts pizza rolls for everyone to have a couple.  I wish they would have placed the finishers dog tags around our necks as we finished, but they were clearly busy with other tasks and quickly remedied the mistake.  Once we received our dog tags, we headed to the warmth of the car.  I was shivering uncontrollably and needed warmth fast.

Before heading home to the kids, we stopped for lunch.  As we ordered, I was still shivering so severely, the waitress thought I was truly crazy.  "I didn't think it was that cold outside!" she snickered.  I told her we just finished a race and I was frozen from the finish.  Her eyes widened looking at me like I was crazy.  Some people just don't get it!

Finally, we headed home and I put our youngest son, Owen, down for a nap.  Next, it was time for us to rest.  We never rent movies, but after the race, we made an exception.  Randall, Ethan, and I all curled up on the bed in our basement, to watch Ethan's movie he's wanted for weeks.  Randall and I quickly fell asleep.  After a short nap, Randall whispered in my ear, "My body hates me.  My knees hate me.  My ankles are begging, 'why?' I think my blood is pooling! But it was worth it.  Thanks for running with me, Jen."

Racing Heart

I started wearing a heart rate monitor about a month ago.  Every once in a while I glanced at the numbers and was stunned by how high they were.  I didn't feel tired, weak, or frail as my heart rate pushed into the 200s.  But the numbers scared me enough to keep an eye out for trends.  When I run at an easy pace, 9:30-10:00 miles, my heart rate settles between 167-175 beats per minute.  However, when I peak a steep hill and start the decent, or push my pace into the 8 minute range, my heart shoots into the 200s within seconds.

A few days ago I saw my doctor.  She hooked me up to an EKG and said everything looked really good at rest.  The only concern was that my blood pressure was extremely low, 80/50, and my resting heart rate was rather high, especially for someone who exercises regularly.  The lab drew a few viles of blood and my doctor ordered stress tests and a 24-hour test, which I have yet to complete.  She thinks my heart rate compensates for my extremely low blood pressure, so we need to figure out why my blood pressure is dangerously low.

Heading out the door, she encouraged me to take it easy.  "Don't let your heart rate climb above 180!" she reminded me.  "If you have to race this weekend, take it easy.  Don't race, just finish!"  

The Backcountry Half Marathon is only 3 days away.  I worked really hard training for this race as I do all of my races.  My husband and I ran the Backcountry whenever we earned a few minutes away from the boys.  I scaffolded my training appropriately.  I always make conscience decisions about food choices.  And more than anything, I ran my pants off for the last few months.  My doctor told me very sternly to wear a heart rate monitor during the race and glance at it every few minutes.  If my heart starts creeping towards the 170 range, back down, walk, and when it is significantly lower, begin again.  She didn't tell me not to run, just watch it.

First of all, I don't want to hurt myself.  So of course I will heed the advice appropriately.  However, running with a monitor really takes all of the fun out of racing.  Races are about challenging your body and pushing your limits.  Under doctor's orders, there are no limits to test, just a 13.1 mile run to complete.  Of course I knew I wasn't going to win the race even if I pushed really hard.  There are crazy good runners that will show up, ultra marathoners that will eat this race like a 6 minute per mile snack.  But I love seeing what I can do.  I don't race against the other runners, I compete against myself.  The race is about improving, seeing how far I can run up 12% inclines without tiring; bounding like a gazelle through the trails' rollers.  Racing shouldn't be about studying a watch and letting it decide my limitations.

If you aren't pushing your limits, testing your training, what is the point of a race?  I am disappointed and worried about my heart.  I am young and in the best shape of my life.  But my body is clearly sending me signals to rest for a while.  This Saturday, I will toe the line.  I will extinguish any competitiveness within me and see the race as a nice opportunity to run the most beautiful city trails in Colorado amongst some of the best people.

Breathe deeply

Since April, I have run with my Garmin Forerunner 405.  It has the capability to record your heart rate, something which I have neglected to try until recently.  As I feared, the second I strap on the heart rate monitor, I become completely obsessed with my heart.  I can't just listen to my body anymore and enjoy running.  I feel instantly like a lab rat on a treadmill, incapable of seeing the world around me. 

I have a few experiments in mind that involve using a heart rate monitor in the next few weeks, but I need a baseline before I can delve into that world.  So this morning, I strapped it on and headed out the door.  Right away I found myself worrying about my heart rate, loosing my breath and joy along with it.  About a mile from my house, I began pounding at a 3% incline and it was ridiculously harder to climb that hill today than it has been in over a year.  I checked my Garmin and my watch said 191bpm.  That is CRAZY.  My heart was out of control, my breath was so fast, I felt like I was hyperventaliting.  It was time to reset.

Until I reached the very top of the hill, I would not even so much as glance at my watch.  I steadied my stride, returned to nice short easy steps with a rapid cadence, maintaining a 9:00 pace, and ran more efficiently.  Most of all, I returned to breathing only through my nose, something I normally do without thinking about.  Now I focused solely on my breath.

I learned this technique mainly through natural childbirth.  Belly breathing deeply through the labor pains helped me escape from the torment of contractions.  If you truly focus only on breathing and imagine the air making a cycle through your body: in through the nose, down the diaphram, deep into the belly, looping back up through the outter lungs, and returning out of the nose, you can calm your entire body.  I use this technique almost every time I run and today I abandoned it to focus on a stupid watch.  For the remainder of that hill, I thought only of my breath, in and out deep and solid.

When I reached the top, I glanced back at my Garmin.  Now I registered a steady 166bpm.  I didn't slow my pace, nor did I take a break before checking my stats.  Instead, I focused only on breathing deep and relaxed my body deeply all the way to the summit.  I reduced my heart rate significantly with one small adjustment.  Scott Jurek and other "Chi Runners" talk endlessly about the power of belly breathing.  I believed in the technique long before I saw any numerical support and I would love to see more official scientific results on the matter; however I saw the change instantly. 

I've had numerous conversations questioning the effectiveness and purpose of nose breathing.  For me, one simple challenge is all it took to solidify what I already knew.