Why ‘I just want to finish’ isn’t a good goal

When it comes to race day goals, I don’t let my athletes settle on ‘just finishing.’

This statement isn't going to sit well with some runners but I encourage you read this with an open mind.

Half the battle during a race is managing your self-talk. For many of us, this is the ultimate stress and frequently steals our success. Doubt and frustration seep in like a thick fog that occasionally lingers long past the finish line even when we do 'just finish.'

How to we tackle this? How do we show up for race day better prepared for the mental battle ahead?

Outcome Goals vs. Process Goals

We've all arrived at a race and stood at the start line with the 'I just want to finish' attitude. And that's exactly what it is. An attitude. It isn't actually a goal that we can control. By getting more specific, we not only hold ourselves more accountable but also have a better grasp of the outcome.

Outcome goals describe the broader expectation of your experience. Examples are 'finish in under 4 hours' or 'place top 3 in my category.'

Goals like this are important. When they are specific and challenging, they force us out of our comfort zone often making them big, stressful expectations we set for ourselves.

It's important to set an outcome goal on race day but stopping with 'I just want to finish' isn't what elite runners do.

They set process goals along with specific outcome goals.

Process goals are the guidelines you use kilometer to kilometer to reach your outcome goal. These are the things YOU CAN CONTROL during the race and even practice during your training.

Some examples of process goals are:

1. Take one gel every 30 minutes

2. Get 500ml of water down every hour

3. Run the second half no faster than 10–15 seconds/km quicker than the first (negative split focus)

4. Thank course and aid station volunteers

5. Break the race into chunks (first 10k, middle 10k, final push)

6. Smile or high-five a spectator to reset mood/energy

7. Use a mantra when you hit tough sections (“strong and steady,” “I can do hard things”)

Things you cannot fully control on the big day that may steal your outcome goal are things like weather, course changes, other racers, falls, illness, lost or broken gear and more. A lot can go wrong despite MONTHS of preparation and training.

But if you have process goals to guide you, you will be actively more involved in your own success during the race despite the unpredictables. It's also a bit easier to walk away with a DNF knowing you did everything you could and despite sticking to the plan, things just happen.

Often, process goals take preparation and practice. Getting to know what works well for you and your body, will decrease the stress on race day. Waiting until race day to implement these goals is not recommended.

But what if you're new to running or this is your first race after time off? What's wrong with just wanting to finish?

Finishing a hard race is a big deal. I'm not trying to take that away from anyone however, I still think it's worth doing a little more homework here. If you decide that finishing the race is your outcome goal, you can be more specific.

Getting more clear about why finishing the race is important to you, gives you the right way to talk to yourself when things get tough. It gives finishing the race meaning and therefore, it's more powerful.

I want to finish this race because I want to model an active lifestyle for my kids.

I want to finish this race because I worked hard to come back from this surgery.

I want to finish this race so that my grandkids will know that life doesn't stop at 70.

When you get clear on why finishing a race is important to you, it become more powerful. Especially when you cross the line and achieve it.

Is there a time in the race when just finishing mindset is an effective strategy?

Of course. When you're exhausted and the end is near, it's not wrong to cling to the idea of achieving this goal. You can certainly Goggins your way across the finish line.

My point is that it shouldn't be your only goal.

So the next time you step up to the start line, make sure you took the time during training to expand on your goals. Have a meaningful, specific outcome goal along with process goals that will help you reach your outcome goal.

Write them down. Talk to your coach. Practice them during training.

What is Heart Rate Variability (HRV)?

What is HRV and How to Use It for Training

Heart Rate Variability (HRV) is a measure of how much time varies between your heartbeats.
Contrary to what most people think, a healthy heart doesn’t beat like a metronome. A little “wiggle” between beats is a good thing—it shows your body is flexible and ready to adapt.

Higher HRV = your body is more recovered and resilient.
Lower HRV = your body is under more stress (training, lack of sleep, poor nutrition, illness, or life stress).

Why it matters for training
HRV acts like a window into your recovery system. It can help you decide if today’s run or lifting session should be:

• Hard (intervals, long runs, heavy lifting)

• Moderate (steady miles, accessory lifts)

• Easy (mobility, light jog, technique work, or even rest)

How to use it

1. Track daily, not just once in a while. HRV only makes sense as a trend over time.

2. Look for patterns, not single numbers. One bad day isn’t a problem, but if your HRV is trending down for 3+ days, your recovery isn’t keeping up.

3. Match effort to readiness. If HRV is normal/high, push harder. If it’s low, scale intensity—even if you still train.

4. Don’t obsess. HRV is one tool. Combine it with how you actually feel, your sleep, and your training plan.

Bottom line
HRV helps runners and lifters train smarter. Think of it as an early warning system—letting you know when your body is primed for hard work and when it might need a lighter touch.

T/L Junction syndrome

T/L Junction Syndrome: The Hidden Culprit Behind Mid-Back and Lower Rib Pain

If you've ever felt a stubborn, nagging pain between your shoulder blades that just won’t go away — especially after long runs, rides, or even a tough gym session — you might be dealing with something called T/L Junction Syndrome.

It’s one of those conditions that flies under the radar but can cause a lot of discomfort if left unaddressed.

Let’s break it down.

What Is the T/L Junction?

The “T/L” stands for thoracolumbar — the spot where your thoracic spine (mid-back) meets your lumbar spine (lower back). Specifically, this is around the T12-L1 vertebrae.

This area is a natural transition zone.

Above it: a spine built for rotation and flexibility. Below it: a spine built for stability and load-bearing.

Because it’s bridging two very different roles, the T/L junction can experience extra stress with certain activities, especially when movement or load is concentrated in this region over time.

What Contributes to T/L Junction Syndrome?

T/L Junction Syndrome usually builds up because of repetitive stress and increased demand over time — not from one single injury.

Common contributing factors include:

• Limited mid-back (thoracic spine) mobility

• Low endurance or strength around the core and trunk

• Changes in rib and breathing mechanics

• Repetitive twisting, arching, or extension (common in running, mountain biking, and golf)

• Long periods of sitting or static posture

As the area works harder to meet these demands, the joints and soft tissues can become irritated, leading to discomfort and protective muscle tension.

Symptoms of T/L Junction Syndrome

• Achy, deep pain between the shoulder blades or at the lower ribs

• Tenderness directly over the T/L junction

• Pain that worsens with twisting, arching, or deep breaths

• Occasional sharp twinges with certain movements

• Feeling like you need to crack your back but can't quite get it

Why It Matters for Active People

If you love running, riding, lifting, or any outdoor sport, stiffness and irritation around the T/L junction can influence how you breathe, how you absorb force, and how you move over longer distances.

It’s not just an annoying mid-back ache — it can limit your performance and efficiency if left unchecked.

How We Approach It

At Base Camp Chiropractic and Sports Rehab, we don’t just chase the pain.

Our approach usually includes:

RESET: Calm down irritation with hands-on care, targeted mobility drills, and breathing work.

RESTORE: Improve mid-back mobility, build trunk strength, and expand breathing capacity to distribute load more effectively.

RELOAD: Reinforce strong, efficient movement patterns as you get back to running, lifting, and riding.

The goal isn’t just to feel better — it’s to build resilience and keep you moving at your best.

The Bottom Line

T/L Junction Syndrome is common among active people, but it’s very treatable with the right approach.

If you’ve been dealing with stubborn mid-back or rib pain that doesn’t budge — even after stretching and foam rolling — it might be time for a deeper look.

We're here to help you move, train, and perform without feeling stuck in that cycle of discomfort.

What is the popliteus muscle?

The Popliteus: The Underrated Muscle Behind That Nagging Knee Pain

Behind the knee pain that doesn’t quite make sense — not meniscus, not hamstring, not ACL — there’s a tiny, often-overlooked muscle that might be at the root of it: the popliteus.

It’s small. It’s weird. And when it’s irritated, it can make running, hiking, or squatting feel frustratingly uncomfortable.

So what is the popliteus, exactly?

The popliteus is a small, diagonal muscle that sits at the back of the knee. Its main job? To “unlock” the knee from a fully straightened position and control rotation of the tibia (your shin bone) relative to the femur (your thigh bone). Basically, it helps stabilize the knee — especially during single-leg movements, descents, and rotation-heavy activities.

It’s not a big power producer, but it’s a key stabilizer. And like many stabilizers, it can get cranky when it’s doing more than its fair share.

Symptoms of Popliteus Dysfunction:

• Deep, vague ache at the back or side of the knee

• Pain when walking downhill or descending stairs

• Discomfort during squatting, especially in early range

• Tenderness to touch in the back corner of the knee

• Pain with twisting motions or pivoting on one leg

Popliteus issues often fly under the radar because the pain doesn’t fit into common patterns. Imaging rarely shows anything helpful. And rest or ice might take the edge off temporarily — but the pain comes right back with activity.

So… what causes it?

Usually, the popliteus gets irritated because it’s overworked. If your hip isn’t stabilizing well, or if your foot and ankle aren’t absorbing load effectively, the knee becomes the middle child caught in the chaos. The popliteus tries to pick up the slack — and eventually, it gets ticked off.

That’s why treating it directly (like with massage, dry needling, or ice) only provides short-term relief. You’ve got to address the system.

How We Treat Popliteus Pain at Base Camp:

We follow the same process we use with every injury: calm it down, build it up, and return stronger.

1. RESET
First, we settle things down. That might include targeted manual therapy to reduce tension in the popliteus and surrounding tissues, plus activity modifications that limit aggravating motions (like aggressive downhill running or twisting movements).

2. RESTORE
Here’s where the magic happens. We restore strength and control at the hip, improve tibial rotation mechanics, and teach the foot and ankle to do their jobs again. That includes single-leg stability, mobility work for the knee and ankle, and progressive loading of the posterior chain.

3. RELOAD
Now we reintroduce activity — but smarter. Whether it’s trail running, squatting, or CrossFit, we build a plan to restore confidence, rebuild resilience, and reduce the chance of flare-ups. Our goal isn’t just pain relief. It’s long-term performance.

Popliteus pain doesn’t have to be a mystery diagnosis or a chronic issue. If that stubborn back-of-the-knee ache has been holding you back, we can help you solve it — and get you back to full strength, on and off the trails.

Because rehab shouldn’t just be about fixing the pain. It should be about making you harder to break.

Sciatica, Nerve Pain, and Lower Back Pain: Why Movement is the Best Medicine

Sciatica, Nerve Pain, and Lower Back Pain: Why Movement is the Best Medicine

If you've ever experienced radiating nerve pain, you know how frustrating it can be. That deep ache, sharp zing, or numbness traveling down your leg can make even simple tasks feel daunting. Maybe you’ve been told you have sciatica or a pinched nerve in your lower back, and now you’re wondering: What’s the best way forward?

The good news is that most cases of sciatica and lower back pain don’t require surgery, injections, or lifelong restrictions. With the right approach, you can take back control of your body and get back to doing what you love. Let’s explore how movement-based treatment can help—and why conservative care should be your first step.

Understanding Sciatica and Radiating Pain

Sciatica is a broad term often used to describe nerve-related pain that travels down the leg. It’s typically caused by irritation or compression of the sciatic nerve, which runs from your lower back through your hips and down each leg. But here’s the key: sciatica is a symptom, not a diagnosis. The real question is, why is the nerve irritated?

Common contributors include:

• Lower back disc irritation or bulging

• Stiffness or lack of mobility in the lower back, hips, or pelvis

• Muscle tension that affects nerve movement

• Poor movement patterns leading to excessive strain

While the pain can feel severe, the body is resilient. Nerves, like muscles, adapt and heal with the right approach. The challenge is finding a plan that actually works.

Why Rest and Passive Treatments Fall Short

If you’ve been dealing with sciatica, you’ve probably heard recommendations like, “Just rest and let it heal” or “Take these anti-inflammatories until the pain goes away.” While these strategies might provide temporary relief, they don’t solve the underlying issue.

Resting too much can lead to stiffness and deconditioning, making it harder for your body to recover. Passive treatments like ultrasound, heat packs, or muscle relaxers don’t address the mechanics of why your pain started in the first place. Instead, the key to lasting relief is movement—guided, purposeful movement that restores function and builds resilience.

The Best First Step: Movement-Based Care

The most effective approach for treating sciatica and lower back pain isn’t about avoiding activity—it’s about finding the right kind of movement. Your body is designed to move, and with the right strategy, you can turn movement into medicine. Here’s how:

1. Move, Don’t Immobilize

Pain might tempt you to stay still, but gentle movement actually helps calm irritated nerves and improve circulation. Controlled mobility exercises for the lower back, hips, and pelvis can reduce stiffness and improve function over time.

2. Strength Training for Stability

Weak or imbalanced muscles can contribute to poor movement patterns, increasing strain on your lower back and nerves. Strengthening your core, glutes, and legs provides the stability your body needs to move pain-free.

3. Nerve Mobilization Techniques

Nerves need to glide smoothly through surrounding tissues. Gentle nerve mobility drills can help reduce sensitivity and improve how your nerves move with your body.

4. Build Confidence in Movement

Pain can be scary, but avoiding movement only makes it worse in the long run. A progressive rehab plan helps you regain trust in your body and ease back into activities with confidence.

The Base Camp Method: From Pain to Performance

At Base Camp Chiropractic and Sports Rehab, we believe pain shouldn’t dictate how you live your life. Our approach is designed to not only get you out of pain but also help you move better and build resilience for the future. We break it down into three phases:

RESET

• Focuses on calming symptoms and finding movement strategies that reduce pain.

• Includes hands-on manual therapy, guided mobility work, and education on how to move without fear.

RESTORE

• Strengthens key muscle groups and improves mobility to address the root cause of pain.

• Involves progressive strength training, movement retraining, and nerve mobilization techniques.

RELOAD

• Helps you return to full activity without hesitation.

• Introduces higher-level exercises that prepare your body for the demands of sport and life.

The goal? Not just pain relief, but long-term durability. We want you to be able to run, bike, lift, and adventure without constantly worrying about your back.

You Don’t Have to Live Limited by Pain

If you’re struggling with sciatica or lower back pain, know this: you’re not broken. Your body is capable of healing and adapting—you just need the right plan. Conservative, movement-based care is the best first step, helping you not only recover but come back stronger than before.

You don’t have to settle for avoiding the activities you love. With the right approach, you can move past pain and build a body that’s ready for anything.

Ready to take the first step? Let’s get moving.

-Dr Mark Murdoch
Chiropractor, MS Sports Medicine