It’s inevitable that we have rough workouts in our training. Some days we nail it and feel on top of the world. Some days the goal paces feel impossible.
At what point do you need to back off and listen to your body?
Yesterday I was excited to hit the track for the first time in weeks- no ice, no snow, no crazy single digit temps. I reached out to a new (faster) friend who agreed to meet me bright and early for 800 repeats.
And then I started my warm up and was huffing and puffing through my 9 minute miles. It wasn’t looking good! We ran the first one right on pace but it felt way too hard. Somehow I managed to chase her through five more before calling it a day. What was supposed to be 8 x 800 turned into 6 x 800 with a serious positive split.
It’s tough to handle those flopped workouts!
The good news is that it’s completely normal. We cannot expect to crush every workout. So the best thing to do is to move on and not over analyze it.
However, if workouts consistently feel harder than usual and even easy runs begin to feel difficult, you want to take a careful look at your training plan. Was there an increase in mileage or intensity? Did life become more stressful with work, less sleep, sick kids or a busier than usual schedule?
These can be signs that point to over training.
If that sounds like you, you definitely want to back off and get some extra rest, naps, easy days and rest days to help your body bounce back.
If it’s an isolated event, try not to let it mess with your confidence… keep moving forward. I had a tough hilly run on Monday and a strength workout that left my legs sore. It makes sense that my legs were not up for the challenge. I’ll take a few easy days and prioritize recovery more than usual. Running on tired legs is part of the challenge of marathon training!
How often do you have a rough run?
Have you ever experienced signs of over training?