Bad run is ruining my day

jellebeandesigns
jellebeandesigns Posts: 347 Member
in Fitness and Exercise
Yesterday I ran 3.5 miles in 40 minutes (was at 11:30/mi but got sick) today I was 3.3 miles in 40 minutes and it's making me so mad! My kids aren't helping with their need to jumP in the pool before school :banhead:

How do you get over a bad run? I have my first 5k on 9/22 and 10k on 10/27 and I would like to make a good time although the 5k is dirty girl mud run
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Replies

  • scottb81
    scottb81 Posts: 2,538 Member
    If you set out to PR everytime you run then you will have lots of bad runs and your running life will be very short.

    Some runs are faster and some are slower. All contribute towards increased fitness which leads to faster race times which in reality are the only runs where time really matters.
  • jellebeandesigns
    jellebeandesigns Posts: 347 Member
    I've been running for a year and Half and I just feel like if I'm not increasing I'm not doing enough
  • lambertj
    lambertj Posts: 675 Member
    Don't let it get to you. I have some fantastic runs and some that totally suck. Had my worse run since Oct 2011 this past Saturday. Some days are like that.
  • rmk20togo
    rmk20togo Posts: 353 Member
    Bad runs are an important part of training. The foster mental toughness and fortitude. Without bad runs, good ones wouldn't feel so good. If you are properly fueling (not excessively restricting calories), watching your macros, building in rest days, doing speed work, and running your long runs at a nice slow pace, your speed will naturally increase.
  • Lesa_Sass
    Lesa_Sass Posts: 2,213 Member
    I find that I have a bad run after a super awesome one. Its part of life. You get over it by choosing to get over it. Allowing yourself to focus on it will not do anything for you positive.

    Tomorrow is another day.
  • veerichie
    veerichie Posts: 214 Member
    I've definitely had days like that. I know it can be hard but just be glad you got a work out in and start again tomorrow. Like PP said, you can't do a PR every single day you run. I'm sure if you look at how you are averaging over time it is probably getting a little better. And it would be really cool to hit a PR on your upcoming 5K but don't but the pressure on yourself. Just be proud that you've signed up and be proud again when you finish. A good time is just an extra treat.

    :)
  • secretlobster
    secretlobster Posts: 3,566 Member
    Do you have a specific training plan for increasing your speed/distance? how long have you been running?
  • cms721
    cms721 Posts: 179 Member
    When you are at the starting line(s) for your event(s), you will be full of adrenaline and pumped up to go running and you will have a great run. When you get done with them, you can say SUCK IT! bad running days!!
  • ILoveTheBrowns
    ILoveTheBrowns Posts: 661 Member
    friday morning i had an aweful run...legs were sore quarter mile into it...didnt feel like going ended up finishing 1.7 miles and hated every minute of it.....last night went back at in in aweful humidity knocked out 3 miles...felt fantastic felt like i could havewent another mile was great......theyre never the same
  • secretlobster
    secretlobster Posts: 3,566 Member
    I usually have a terrible run right before a great one. It often depends on my nutrition, the environment, and hydration.
  • jamie1888
    jamie1888 Posts: 1,704 Member
    Change up your runs!
    You could do things like:
    - take different routes
    - slow your pace and run 5 miles
    - speed up your pace and run 2 miles
    - run hills
    - do sprints
    etc, etc.

    I started running hills recently. Now when I go on a flat run, it seem so much easier.
  • Sox90716
    Sox90716 Posts: 976 Member
    Bad runs are just like bad days. Leave it in your rear view and drive on! Good luck!
  • scottb81
    scottb81 Posts: 2,538 Member
    I've been running for a year and Half and I just feel like if I'm not increasing I'm not doing enough
    As a longer term trend your times will get faster but that doesn't mean that every run will be faster than the last. Also, the best way to get better, and faster, is to increase your weekly volume. Once that is up to a moderate level over an extended period then specific speedwork will help.
  • ixap
    ixap Posts: 675 Member
    If you set out to PR everytime you run then you will have lots of bad runs and your running life will be very short.

    Some runs are faster and some are slower. All contribute towards increased fitness which leads to faster race times which in reality are the only runs where time really matters.
    AGREE!!
    I've been running for a year and Half and I just feel like if I'm not increasing I'm not doing enough
    Sounds like you might be plateauing because you are repeating similar workouts most of the time.
    Just going out and running a few miles at a given pace is great for the beginner, and in that first year you will see improvements consistently from doing that.

    But now you're no longer a novice, and to keep seeing improvements you'll likely need to periodize your program.
    This link has a free PDF mini book that explains in detail:
    http://www.lydiardfoundation.org/training.aspx
    how to train the various energy systems that contribute to running performance, and, importantly, how to time your training sessions over the course of a few months to be in optimal shape for the races you care about.

    At this point, it won't be realistic or beneficial to keep shooting for faster and faster times in every training session.
    Instead, you will be shooting for faster times at the races themselves. To get there you will program a schedule of runs at various paces.

    good luck on 9/22! Make sure to take it easier that week to rest up. You'll do fantastic.
  • SoDamnHungry
    SoDamnHungry Posts: 6,998 Member
    I had a bad run last week and it completely ruined the rest of my workout. The next time, I kicked *kitten* and proved my bad running self was just a temporary thing.

    Remember that you're still training, even if you don't do as well. I'm going to remember that next time. There's no reason a bad run should devastate anyone that much unless it occurs during the Olympics.
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    Everyone has bad runs. Some days the culprit is bad training, lack of sleep, poor diet, too hot out, too cold out - you need to concentrate on what you can control: sleep, diet and training.

    What matters is that you are consistent and you have a plan.

    You need to have a training plan and one you are past the beginner stage of just making the mileage, you need to plan your training days, long runs, wind sprints, hill work and tempo and practice runs.

    I am with you, I haven't gained that much speed in the last year, but I have gained mileage and done longer races. In fact, my 5k time is picking up from the 10K training.

    It just is - good luck!
  • secretlobster
    secretlobster Posts: 3,566 Member
    You should probably create a training plan for yourself if you don't have one. Here's what was suggested to me at a running seminar recently:


    Week 1
    Monday: Run at about an 8 effort level (out of 10) for 3 miles. Or you can run at a high intensity for a quarter mile, then slow at a quarter mile, and alternate for three miles (interval training).
    Tuesday: Rest
    Wednesday: Maintain a race pace (tempo run) for 3 miles
    Thursday: Run at your lactic thresshold (the fastest pace you can maintain) for 2 miles
    Friday: Rest
    Saturday: long, slow 4 mile run
    Sunday: Rest
    Total: 12 miles

    Week 2
    Monday: Run at about an 8 effort level (out of 10) for 3 miles. Or you can run at a high intensity for a half mile, then slow at a half mile, and alternate for three miles (interval training).
    Tuesday: Rest
    Wednesday: Maintain a race pace (tempo run) for 3 miles
    Thursday: Run at your lactic threshhold for 2.5 miles
    Friday: Rest
    Saturday: long, slow 5 mile run
    Sunday: Rest
    Total: 13.5 miles (about a 10% increase from last week)

    Over the next few weeks, increase total mileage by no more than 10%

    Hope that helps!
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    If you set out to PR everytime you run then you will have lots of bad runs and your running life will be very short.

    ^^ This

    Mix up your runs in terms of distance and intensity, trying to go fat all the time is a sure way yo injure yourself (or even just burnout mentally)

    BTW - is there a reason you ran 2 consecutive days? Are you doing this regularly? If you're just coming up on your first 5K my spider sense tells me you're relatively new to running. Personally I'd suggest running every second day, 3 or 4 times weekly. Scott runs pretty much every day, and often twice but he has built up to this and allowed his body to make the necessary adaptations to train at this volume injury free. Trying to run his volume or pace would probably kill me.
  • jellebeandesigns
    jellebeandesigns Posts: 347 Member
    I run a different route everyday. I have been running for a year and a half and out side for 3 months
    M- I push myself 40 minutes
    T- easy 40 minutes
    W- hill repeats
    Th- off
    F- speed
    S- hour run usually 5.5-6 miles
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    If that's what you consider to be a bad run, you have a long and frustrating running career ahead of you.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    I've been running for a year and Half and I just feel like if I'm not increasing I'm not doing enough

    You're not going to see improvements run-to-run... you'll see them when you look at trends over a longer period of time.
  • EllieLou357
    EllieLou357 Posts: 34 Member
    Just focus on one thing at a time. Either the distance or the time. Everyday could be different depending on what is happening in your life. Running is supposed to help get rid of stress. You need to just be happy that you are working out and doing your best. When you feel like you had a bad run, then just tell yourself you will push harder tomorrow, or go home and do something workouts in your living room. Whatever makes you feel better, but don’t stress you are doing great!
  • jellebeandesigns
    jellebeandesigns Posts: 347 Member
    Not new to running just racing. I run 5 days a week every week for the last 6 months :-) I usually run 18 ish miles a week
  • aimiemims
    aimiemims Posts: 15
    A bad run is ALWAYS better than no run! :happy:
  • jimmeezwyf
    jimmeezwyf Posts: 140 Member
    I usually have a terrible run right before a great one. It often depends on my nutrition, the environment, and hydration.

    This!
    And it happens! At least you are out there doing it! No failure here! You'll have a good run next time, don't let this bump defeat all the progress you have continued to make!
  • 5pmsomewherenow
    5pmsomewherenow Posts: 163 Member
    This....

    "You get over it by choosing to get over it.
    Tomorrow is another day."

    If you're not having FUN, it's your own darn fault. How about a little self-forgiveness? Move on, and rise to run another day.
    You can do it. Just jump in the pool with the kids, instead.
  • SelkieDiver
    SelkieDiver Posts: 260 Member
    I'm sorry, but a difference of 0.2 miles over a 40minute period is your idea of a "bad run"?!? Seriously! dropping a full mile, or adding over a minute per mile I could see. That or having to walk half of it b/c you're just not feeling it. But 0.2miles?!

    ...I don't think you've had a real bad run yet.
  • ixap
    ixap Posts: 675 Member
    I run a different route everyday. I have been running for a year and a half and out side for 3 months
    M- I push myself 40 minutes
    T- easy 40 minutes
    W- hill repeats
    Th- off
    F- speed
    S- hour run usually 5.5-6 miles
    So if today, Tuesday, is your easy 40 minute run, then why is it so upsetting that you did it a little more slowly than yesterday's run?
    Looks fine to me! That's not a bad run.

    Your schedule looks pretty great, actually, but I'll repeat again that if you're stalling out with your progress, think about periodizing instead of continuing with the status quo. Pick a race in the future, spend some weeks/months building up a base of higher mileage but less pressure to work on very intense speed, spend some weeks doing more intense speed work and hill work, rest/taper, race and PR!
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    Wednesday: Maintain a race pace (tempo run) for 3 miles
    Which race pace? There are different paces for different distances. The definition of a tempo run is one run at LT for approximately 20 minutes, which is roughly the pace you can run for an hour. For some, this will be HM pace, for others it will be 10K pace.
    Thursday: Run at your lactic thresshold (the fastest pace you can maintain) for 2 miles
    LT pace is defined as above, not the fastest pace you can maintain for 2 miles. That would be your two mile race pace (approximately) which is faster than 5K pace and probably way faster than LT pace.
    Over the next few weeks, increase total mileage by no more than 10%
    10% increase every week adds up too fast. Increase by 10%, hold for two week, step back to lower week total, then bump back up again with an increase. Hold for two weeks, then step back down again. The body has to get used to the mileage you are asking it to run. Increasing ever week, it will never become accustomed to the stress you are putting it under and is likely to cause an overuse injury.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    I run a different route everyday. I have been running for a year and a half and out side for 3 months
    M- I push myself 40 minutes
    T- easy 40 minutes
    W- hill repeats
    Th- off
    F- speed
    S- hour run usually 5.5-6 miles

    So, wait...
    Yesterday was a "push myself" run, which you did 3.5 miles in 40 minutes, right?
    Today was an "easy" run in which you did 3.2 miles in 40 minutes, right?

    That doesn't make sense...

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