What to do if you miss a training day? A timely email from Jeff Gaudette ...

[linda9389]

... whoever he is (I clicked on a link once; didn't pay for the plans or the coaching, but do keep receiving interesting emails from him). Today's was so relevant I feel he may have been snooping in my email or strava accounts

I've edited little bits from it and thought I'd share as I know I'm not alone on the IC (or SC) at the moment:

Following a training schedule rarely goes 100 percent according to plan. Given all the potential issues that could derail your running for a few days or more, how do you adjust your schedule when you miss training?

The number one rule you should follow is: do not try to make up missed workouts or mileage.

That means no squeezing workouts closer together and no adding miles to your warm-up, cool down, or easy days. This is the quickest and surest route to injury and overtraining.

Most runners understand the above principles, so why do we freak out when we miss a few days of training?

....

Unfortunately, runners have an irrational fear that missing a few runs will ruin all the hard work they’ve put in over the previous months. Most studies show that you’ll experience a negligible reduction in fitness after taking as many as seven days off. Even if you need to stop running for ten to fourteen days, the amount of fitness you lose is insignificant – as little as 3-4%..... Rather than let those setbacks throw you completely off course, learn to hit the reset button.

So I'm blanking out my missed runs and will pick up wherever I should have been up to once I'm back out there. Luckily I was already a little ahead of planned distance, so hopefully that it will be OK. If you too are on the couch, stay positive and get better soon x

[MutleyShuffle Half Marathon]

Thanks for this Linda, nice of dear Jeff (whoever he is) to send you it! I'm feeling a little lazy not going for my run this eve but I know it makes sense, I am rotten with cold! Hope you can relax now and pick up again after your lovely hols 😊

[linda9389 Administrator Marathon in reply to MutleyShuffle]

Hope you clear that cold fast, but take care in the meantime. No run tomorrow, but not yet given up hope of something on Thursday ... albeit probably not the planned 20K

[MutleyShuffle Half Marathon in reply to linda9389]

Thanks Linda, yes take it easy if you run Thursday!

[linda9389 Administrator Marathon in reply to MutleyShuffle]

🙄☺

[mountaindreamer Half Marathon]

Great post Linda - and thanks Jeff! 😊❤️

[Lordi Marathon]

Yep, don't fret about missing run days. But just as importantly, don't make a habit of missing run days and not fretting about it

[linda9389 Administrator Marathon in reply to Lordi]

Haha, well said! Not that I've seen much of that from the people on this forum 😀

[Whatsapp Half Marathon]

Sounds like the sort of advice I needed to hear last year. Missed runs due to snow, squeezed them in. 4:30 am start one day just to get a run in. All this commitment meant is I got an overuse injury in my foot and lost three weeks running.

[linda9389 Administrator Marathon in reply to Whatsapp]

Oh no! But would you do the same again? Even now Im pretty sure I'm going to try a run tomorrow - last chance before going away. It would probbly be best for my body not to do it, but my head can't take much more enforced rest. I will listen carefully tho and 'body scan' with a view to stopping at 2k if it feels sore rather than just uncomfortable, or at any point thereafter. I am fully aware any consequences will be of my own making but I seem to be all out of 'sensible'. 😡

[Whatsapp Half Marathon in reply to linda9389]

No I wouldn't. I would drop the easy run first, and if I needed more time drop the speed workout. The long run is the most important run so I would lose that one last if possible, but as the old saying goes "a stitch in time saves nine." Missing a few runs now is better than loads later.

However, in your circumstances - I'm afraid the answer would still be no. I would go out when I felt strong enough. Doing 2k tomorrow isn't going to do much for your fitness levels, but it might excacerbate your injury. Sorry.

[linda9389 Administrator Marathon in reply to Whatsapp]

I know you're right 😃 but there's a little voice telling me it may be ok - the 2 may be a good 10 or 20! I guess that's just another gremlin at work....

[Whatsapp Half Marathon in reply to linda9389]

Nothing makes me want to get out there and run more than not being able to.

[roseabi Ultramarathon]

Ha I get those emails too - Jeff Gaudette is the founder and "Head Coach" at the Runners Connect website, which has a lot of useful advice, podcasts, and it sells various training plans.

runnersconnect.net/

It's really great advice! And Linda, with your swimming you will be able to keep up a good level of cardiovascular fitness while you rest, so don't worry!

[misswobble Marathon]

Ta for that snippet of info 😃👍. That chimed with me as I am always worried that missing a run would be fatal to my plans. I did back to back runs this week as I’d missed one and didn’t want to be facing a backlog. I like to see a tick by each run 😃. Yet, I tell myself that my worst fear is over-running 🤷‍♀️ I need a word with myself 😁

[linda9389 Administrator Marathon in reply to misswobble]

Identify with that! Same when I'm running - one minute I'm trying to keep HR down, next I'm trying to up my pace, flip-flopping back and to 😀

[misswobble Marathon]

What are we like 🙈