... 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
