Missed a Long Run? Here’s What to Do Next
Today I’m heading out for a “social” long run, as my coach and I are calling it. I meet a run group on Saturdays, and sometimes I modify my own workout to fit with the group’s route. During a “social long run”, it’s OK to do that since usually the pace is conversational most of the time.
On the other hand, a “focused” long run day, as we’re calling it, is one that should not be modified. If necessary, I’ll just need to do it on my own to ensure I can actually do the pace work within it. As a social runner who does about 60-70% of my runs with friends, I’ve realized it’s actually important for me to practice running by myself, since that’s what happens on race day. So that’s what I’m doing today.
What If You Have to Miss a Long Run?
But unfortunately, there are some runners who don’t have the option to run outside today because of the smoke from the Canadian wildfires. And while some runners have the option to head indoors on the treadmill, or at the very least jump on a stationary bike, some runners may not have access to either option and have to simply skip their long run because it’s not safe to run when the AQI (air quality index is above 150, or even 100).
The Thoughts Many Marathon Runners Have
And while the average person would be relieved if someone said “Hey! You don’t have to run 14 miles today!”, a type A marathoner or half marathoner might have a lot of other thoughts, like:
I don’t want to fall behind.
Am I not tough if I don’t want to go run on the treadmill instead?
How does this impact the rest of my training?
What if I’m creating a habit of skipping a long run every time it’s inconvenient?
Here’s what I want you to know if you’re having any of these thoughts:
Every single training plan is created assuming that you’ll miss at least 1-2 long runs.
Every Marathon Training Plan Assumes You’ll Miss a Run
Life happens – whether it’s a planned vacation, a sick child, a lettuce loving parasite that gave you explosive diarrhea, wild fires, a niggle or mild injury, a hangover, or extreme heat – sometimes you just can’t do your long run, or you might even miss an entire week of training.
One Missed Long Run Won’t Ruin Your Fitness
When you’re consistently training, one week or weekend off is NOT going to destroy your fitness.
You can still achieve your fall race goals if you sat on the couch and watched the World Cup and drank beer instead of running this weekend.
Consistency Matters More Than Perfection
When skipping a long run does impact your fall goal, it is when it happens repeatedly. If you’re constantly cutting runs short, skipping speed work, missing runs because of poor planning or life stress/events out of your control — then it may make sense to adjust expectations.
It’s OK if you don’t run today.
But generally, the type of women I work with are in the camp of “I need to be told that it’s OK not to run” vs. the camp of “I need someone to tell me to run.”
So if that’s you, here’s one last reminder: It’s ok if you don’t run today.
Happy running,
Nicole Dobransky