A challenging training or race day can be defined as one where our expectations don’t align with reality. It’s important to recognize that not every run or race will go according to plan, and that’s perfectly normal. Here are some recent examples of difficult training days, including those affected by injury:

1. On my birthday, I had a scheduled 4-hour run but felt like stopping at 16 miles, which was about 2.5 hours. However, I took a moment to consider how I would feel later if I quit at that moment. I realized that completing the full 4 hours in one go would be more beneficial for my confidence, so I made the decision to push through. I slowed down, changed my route, and managed to finish the run as intended.
2. The following week, I went for a 3-hour run in the mountains. Right from the start, I knew it wouldn’t be a strong day. I was tired, my knees were hurting from a fall earlier in the week, and the trail terrain wasn’t my specialty. Overall, it wasn’t a confidence-boosting experience as I felt slow and hesitant on descents, an area I had been working on for the past 16 weeks. Negative thoughts started creeping in, making me doubt my ability to run on trails. However, I refused to let those thoughts consume me. Instead, I focused on the beauty of being in the mountains and felt grateful for the opportunity to hike that day.

It’s important to remember that everyone has bad days. Various factors, such as weather conditions, stress, and external influences, can impact our performance. Rather than dwelling on the negative aspects, it’s more productive to learn from these experiences and move forward. Here are some key points to consider:

1. Pace and results don’t define your worth as a athlete. Slowing down or falling short of expectations doesn’t make it a bad session.
2. Assess the factors that may have contributed to a difficult training day. Factors like cumulative fatigue, challenging routes, and other physical or mental limitations can affect your performance.
3. Train based on your current fitness level, not where you were or where you want to be. Adapt your paces and workouts to align with your current capabilities.
4. Each training zone serves a specific purpose and develops different adaptations. Pushing too hard or deviating from the prescribed intensity can hinder optimal progress.
5. Understand that bad days can occur due to factors such as inadequate fueling, dehydration, or lingering effects from previous activities.
6. Consistency is crucial for progress. Focus on controlling the factors within your control, such as nutrition, sleep, recovery, and strength training.
7. Listen to your body and pay attention to its signals. If a run feels particularly challenging, adjust your pace or intensity accordingly. Easy runs should feel easy; if they feel hard, go easier.
8. Recognize that overtraining exists on a spectrum, and finding balance is essential. Pushing too hard without adequate recovery can lead to fatigue and hinder your performance.
9. On difficult days, manage your mindset by focusing on gratitude and the bigger picture. Appreciate the journey and the opportunity to improve.

Remember, training isn’t just about the individual sessions you go on. It’s a combination of various factors that influence your long-term development as a athlete. Develop good habits around fueling, sleep, recovery, and strength training to enhance your performance and overall well-being. When faced with a challenging training or race day, embrace the difficulties as opportunities for growth and improvement. Stay consistent, focus on execution, and maintain a positive mindset to overcome setbacks and continue progressing in your running journey.