So you sign up for a race with every intention of training for and running said race. What happens when your training plan goes off the rails? How to find Plan B and make it to the finish line.
When your training plan goes off the rails
Life happens. Be it from work obligations, family issues, illness, or the dreaded running injury, sometimes your training plan goes off the rails. I believe all training plans are designed with a little leeway. Missing a week or two of running usually does not throw too much of a wrench into your plans. But, what happens if you miss a significant amount of time away from running? What if you sustain an injury?
How to make the most of a not-so-stellar training cycle
Do a realistic assessment of where you are. Consulting your Dr. or PT is helpful if your lapse was due to injury. Do a truthful and realistic assessment of your physical health and running fitness. Did your injury allow you to keep up your fitness in another way (cycling or swimming?)? Will racing cause a relapse?
Research other race options. Many larger marathons and half marathons have other shorter distance events happening at the same time. Oftentimes, there are options to switch to half marathons, 10k’s, or 5K’s. Some races even offer a relay option for marathons and half distances. That way, you are able to attend the race event and cross the finish line at your pace and distance.
Revise your goals It can be difficult to adjust your race goals. Coming back from an injury or long absence from running is one of those times where it’s often necessary. Instead of focusing on the time or distance that you are not able to do at this time, focus on what you can do.
Use what you have Adopting a walk-run strategy is a useful tool to use after a running setback. Often, this can help you log more miles than straight running. Reaching the finish line is reaching the finish line.
Be smart No runner ever wants to have to DNS or DNF a race. If you are still too injured to run or there are no shorter options at your disposal, backing out is sometimes the only option.
Remind yourself that ultimately we run races for fun. We are not elite runners whose careers are determined by race times.Try to put that into perspective and enjoy your race day.
You may also enjoy reading
Using Run/Walk intervals after an injury
7 Destination race mistakes to avoid
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Me, Debbie, Jen, Lisa
Oh yes, my training has been off the rails. You are right, revising my goals was essential. Instead of thinking about races, my first priority was getting my body back to normal after injury. Run/walk intervals were very helpful during that phase!
Yes I think we have all been there at some point
Oh yeah. Often. And now lol
Half on Sunday. Wish me luck.
See you on Sat in NYC. Yay!
I am glad to hear that you are up to a half! Yes look forward to seeing you as well
I’ve never had a training plan go off the rails, but I have been under trained for a few races. In those cases, I really adjusted my time goal and built in walk breaks to make sure that I didn’t push myself too hard or get injured.
I actually think being under trained is better than being over trained
Cross training is a great way to keep up fitness when injured and it helps not be completely at rest during long breaks or running whether for injury or another reason. That’s what I like to do, assuming a doctor I’m working with if injured is okay with it of course.
Yes I definitely agree! It has been a huge help for me
I’m pretty much the queen of the backup plan. I’m happy to have a loose training schedule that if I have to move things around or make adjustments, I can. I won’t lie tho–I do get disappointed if I have to drop down a distance for a planned race or if I don’t hit a goal. That’s the type A in me!
Having a back up plan and allowing yourself to use it is a great asset 🙂
Oh yes – happened more times than I care to count! I think I have used all of the strategies you mentioned – so important to have a back-up plan…or two 😉
Definitely is!
Great advice! Being safe is first priority. I’ve had to drop out of a race due to injury. It’s a hard thing to do, but if you’re not fully recovered from something or mentally in it, it’s best to step back.
yes I agree and it’s never easy
I think you highlighted every option possible. I think one of the most difficult things runners battle isn’t injury but ego. It’s tough to be honest with oneself if things don’t go as planned… the temptation to soldier-on is overwhelming, especially with all the “pressure” from social media. Having a back-up plan is a smart strategy, as well as being flexible if the training needs adjusted before the start line.
Thanks I am still trying to figure out what to do about New Orleans in a few weeks
I agree with Kim’s point here. I once went to an endurance athlete (and trainer)’s talk and he said so many runners risk injury because of their ego. He has worked with people who have been told by their doctors that they can’t run Comrades (a 93km road race in South Africa) but they will defy doctor’s orders and go ahead because of ego.
Great post Deborah.
I know so much emotion can be wrapped up in a race
Usually if I had to stop running due to an injury that I will opt to DNS. I haven’t (knock on wood) had to DNF and I always remind myself that I dont want to make the injury worse. Having someone to talk to about it is helping in making the decision. My husband is usually a voice of reason.
That’s great that your husband is your go to voice of reason
Great tips! If things go south for me, I try to down grade for another distance that is more manageable or volunteer at the event!
Always a good option!
I have to admit, I’ve been really, really lucky. Oh sure, I’ve had my share of struggles, but I’ve never yet been derailed so long that I’ve had to DNS. I’m sure it’s gonna happen — I’ve actually come close a time or two because of family issues, but so far, knock on wood, I’ve been able to make it to the starting line.
When that day comes, though, I’ll keep in mind all your wise tips, Deborah!
Thanks and I am glad that you have not had to make that decision. I am still trying to figure out what to do about New Orleans in a few weeks
I found myself nodding along to all your points. Finishing is winning, absolutely. I’ve DNSed a few races in my time for various reasons. It’s never easy but you’re right, sometimes it’s the smartest and best decision to make. Great post, lady.
Thanks! It is never an easy decision. I am still trying to figure out what to do about New Orleans
My husband has been dealing with this for a while. First he had a bike crash, cut himself badly, and ended up choosing not to start the half ironman he was signed up for. Now he has a calf pull (not from running) that has kept him from running for a couple of weeks. He was going to go to Mesa with me and do the half, but I’m pretty sure he’ll use the time to recover fully for an International Triathlon he’s signed up for in March.
Oh no sorry to hear he is still dealing with injuries. It’s never an easy decision to make. Wishing Alan a speedy recovery
Well, I am way off the rails now LOL!
But yes. Things have happened and i have fallen off track. I generally just give myself a look, make my backup plans and get on with it. I’m pretty good at adjusting and rolling with the punches.
See you really are stronger than you think!
I have definitely had to adjust my race plans to to injury and sometimes just life. I have adjusted by choosing a shorter race distance or opting for the DNS which sucks but sometimes you have to do it.
Sometimes you do have to do and it’s never easy. Something that happens to all of us though
Oh goodness, yes! Last year was a bit of a disaster for me as far as training… I learned so much, what to push through and what to let go of, after the fact 🙂
That is not always easy!
When I had to DNS Manchester Marathon because, although my training had gone the best it’s ever gone, I got a terrible cold and was too unwell to go and run, I waited till I was a lot better then used my training running round a DIY marathon in my local area, which was really fun. Fortunately other setbacks (mara 1: fell over a dog and cracked a rib; marathon 2, had an operation planned for the April which was delayed a month) were early enough in my training that I managed to pull it off, still.
That was a great idea to create your own race. The cracked rib not so good!
I am signed up to run the Publix Atlanta Half Marathon at the end of February. I hope to start running this week. I don’t want to go undertrained like I did for Detroit. My goal would be to finish it and not worry about time.
Have a great time in Bermuda!
I am not doing Bermuda. I have the RnR half in New Orleans in 3 weeks for which I am not trained for. Thinking of walking the last few miles
Where the heck did I get Bermuda?!? 🤦🏻♀️🤷🏻♀️😜
Marcia, Darlene and Cari are doing Bermuda 🙂
I LOVE this. Saving, which I kind of already was with the tab open, but then forgot to comment.
Use what you have is so true. Whether it’s base, intervals or whatever, rock it.
Some of it is also what’s the cost of pushing through. Not just a deferral fee or the registration fee you’ve already paid, but the body fee. I know I can wing it through the Super Bowl & Frozen Penguin runs. The Penguin’s only risk is ice and I’ll penguin shuffle that anyway because I’m ALWAYS afraid of falling. But my concern with pushing longer is having a longer lingering injury.
I forgot the Manhattan 7 was the weekend before Bermuda. I think that’s going to be my benchmark for what I do in Bermuda. Can’t wait to see what we each pull off that weekend. We’re both going to have a great weekend though
We will both have a great weekend no matter what!
Yep! And it’s fitting since we were also talking football, My original implementation of that was Indy a few years ago for Manning Bowl – OK more like ten years ago. Giants were good then and were still going to get smoked. Didn’t want to let score impact weekend. We still had a blast.
haha 🙂
Great tips, Deborah! It’s never fun to have to adjust our race plans/goals, but sometimes it’s a necessity to avoid exacerbating an injury.
yes, it is and I try to remind myself that every day is a privilege that I can run
Your last point really speaks to me right now. We’re not elite runners, our livelihood doesn’t depend on running races. It’s supposed to be fun.
It puts everything into perspective (even DNFing at Berlin, ha!)
And running will always be there when we are ready for it again!
Yes, Cat I have been thinking of you and how gracefully and smartly you made your decision. Running is a privilege we have and I hope to enjoy it for many more decades. Hope you are on the mend!
It’s definitely important to be honest with yourself about whether you should race. I’ve dropped to shorter distances before or I’ve deferred to another year.
yes, agree sometimes that is the smartest thing to do
Preach, Sister!! 😉 UGH, this post is quite timely (and I know it’s not ironic, LOL). Just this morning, as I battled through three miles (instead of the planned five), the thought came to me that maybe I won’t be running the 13.1 miles in 3-1/2 weeks in Des Moines. And, I’m at peace with it. I can switch to the 5K (they don’t offer a 10K), or even WALK the 5K if need be. Maybe things will be back in shape by then, or maybe not…but I have options and the world isn’t gonna stop if I run one less half marathon. WE got this!
It is so frustrating when these injuries pop up. We can put so much pressure on ourselves to carry on. Ultimately, I am trying to remind myself that there are always other races to run so it is important to keep myself healthy. It is great that you have another race option to switch to if need be
Ugh, the dreaded running injury. I’m sorry you’ve been dealing with this and I hope it’s getting better. Even more frustrating because your training is so smart now. Last February I switched to the 5k instead of the half marathon at a local race because of my plantar fasciitis and once I had to drop out of the Honolulu marathon completely because I’d fallen and fractured my patella. It’s so frustrating.
It is frustrating for sure. And, yes, I have been training much more smartly. Things happen so I am trying to remind myself that there are always other races to run
Yes Yes this is such an important post.
One of my friends who was supposed to run the half with me has similar injury to you.
Finally she recognized that she would cause more damage if she ran untrained soo she switched to the marathon relay. But she is very depressed.
See you this weekend. No stress. Just fun run!!
oh I am glad she was able to switch to the relay and still be able to enjoy the race.
I am constantly reminding myself that this is supposed to be fun. In fact, I haven’t been racing as much because it hasn’t been as fun, so I need to get that back.
Keeping it fun is what it is all about!
Sometimes I feel like my whole life had gone off the rails. But we do what we can! It’s definitely helpful to remind myself that I’m not training for the Olympics, I’m not trying to make a living as a pro athlete. The pleasure should outweigh the disappointment- if not, I’m doing it wrong.
Good luck this weekend!
I agree with you and sometimes I have to give myself a little reality kick in the butt