Gasp…I missed a training run!
Picture it, you just signed up for your goal race. You made a comitment to yourself that you were not going to miss ANY runs. It was all non-negotiable, this will not be “like last time”. Then it happens…you woke up late, the dog threw up, the baby got sick, your boss made you stay late, you didn’t want to run…..now what?
Missing a training run is NORMAL. I don’t care what you see on social media. Everyone misses a run at some point. OR they don’t finish a run. I love Olympian Alexi Pappas quote from her coach on training - the rule of thirds. "He pulled me aside and told me about the rule of thirds: Whenever you're chasing a big dream, you're supposed to feel good a third of the time, okay a third of the time, and crappy or not great a third of the time, and if you feel roughly in those ratios, it means you are in fact chasing a dream. If you feel too good all the time, you're not pushing yourself enough, and if you feel too fatigued, you might be burning out or having a mental-health challenge and need to reevaluate," she explains.
It’s ok to not feel great all the time, that dopamine from hitting register wears off very quickly. But it’s also not OK to feel like a trash panda all the time. If you find yourself constantly needing to skip a workout or change your training plan then it’s time to assess many other areas of your life - no I’m not saying you can’t keep training but you can’t keep training the way you are. But if you are a normal person and find yourself skipping a workout, take a look at my ideas below for adjusting your training plan and jumping back….safely.
Don't Panic:
It's important to stay calm and not let the missed session or sessions create unnecessary stress. Life is unpredictable, and setbacks happen to everyone.
Assess the Situation:
Evaluate the reason for missing the training. If it's a one-time occurrence due to a legitimate reason, it's usually not a cause for major concern. If it's becoming a pattern, consider adjusting your schedule or addressing the underlying issue.
Adapt Your Training Plan:
Depending on how much time you've missed and where you are in your training cycle, you may need to adjust your plan. If it was a shorter, easier run, you might be able to pick up where you left off. If it was a long run or a key workout, consider modifying your upcoming schedule to accommodate the missed session. Example, you missed a threshold run because you were sick. You probably should start with easy workouts first and then move that quality workout to the next scheduled threshold day (do not move it up and try to squeeze it in) If you missed a long run, you may just need to sit out the weekend. If it’s your first missed long run, just pretend it didn’t happen.
Prioritize Key Workouts:
If you've missed a crucial workout, like a long run or speed session, try to prioritize it in the upcoming week. These key workouts play a significant role in building your endurance and speed.
Avoid Overcompensating:
While it's essential to make up for missed sessions, avoid the temptation to overcompensate by doing too much in a short period. This can increase the risk of injury or fatigue. Gradually increase your intensity and volume to catch up.
Listen to Your Body:
If you've missed training due to illness or injury, it's crucial to prioritize your health. Don't rush back into hard training if your body needs more time to recover. Consult with a healthcare professional if necessary.
Stay Consistent:
Focus on staying consistent with your training moving forward. Consistency over the long term is more critical than a single missed workout. Can’t do the four miler that is planned? Do three miles. Can’t hit the 15 miles in the long run, do 12 or even 5. Something is always better than nothing.
Adjust Your Goals if Necessary:
If you've missed a substantial portion of your training and your marathon is approaching, be realistic about your goals. It might be necessary to adjust your expectations for the race.
Cross-Train:
If you're unable to run due to injury or other reasons, consider cross-training activities like swimming, cycling, or elliptical training to maintain cardiovascular fitness without putting additional stress on your body.
Seek Support:
If you're uncertain about how to modify your training plan or need guidance, consider consulting with a running coach or experienced runner. They can provide personalized advice based on your situation. We offer running strategy and plan consultations for instances just like this. It can be tough to decide how to jump back into training safely or to even know what an adjustment in your goal would look like. We take your training history and review with you on a live call and provide tangible/actionable advice for you to continue training.
