Getting over a bad workout and promise yourself to be strong.

Wednesday’s run did not go quite as planned and it most definitely hurt a lot more than it should have.  

Brooke woke up extra happy so that helped me to get in a better mood about the whole thing once I got home.    

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What the workout called for:

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What actually happened:

10 minutes @ 8:00 pace

10 minutes @ 6:40 pace

2 minutes @ 8:41 pace

8 minutes @ 6:15 pace

4 minutes 22 seconds @ 8:25 pace

6 minutes @ 6:03 pace

6 minutes @ 9:03 pace

4 minutes @ 6:02 pace

8 minutes @ 9:11 pace

2 minutes @ 5:44 pace

Cool-down @ 8:34 pace

10 miles total, average 7:29.

My splits weren’t terribly off (okay, some of them were) but the recoveries were way slower than prescribed.  My stomach was off from the very beginning and my legs felt like they didn’t have an ounce of energy.  It was frustrating.  I was bugged at myself and worried that if I couldn’t hit this workout… how in the world could I hit my goal for the marathon?  When I finished I did the things that I try to do after any bad run/race:

-Remember that this happens to everyone (even the elites!!).  Text/call one of your runner friends about it, I am sure they will understand and reassure you that they have those same awful runs every now and then too.

-Rather than complain… solve (easier said then done right;).  Take a look at what went wrong a bit and fix it.  Sometimes it is just an off day and sometimes you didn’t get enough sleep/you ate junk/you are super stressed about other things etc.  If it is a controllable factor that caused the bad run then do something about it to avoid the same mistakes.

-Focus on something/somebody else.  Running doesn’t define us and one bad run most definitely doesn’t define your fitness level.  Direct your attention on something else and move forward because dwelling on things never helps matters.  

And an amazing quote that my coach sent for me to practice the next two weeks:  

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Since we last spoke:

-Brooke SPRINTED into gymnastics.  She must have been excited or something like that?!

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-I’ve had two ridiculously good meals:

Oteo (probably my current favorite Utah restaurant) tacos and a cronut (the cure to any problem in life).

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-Cauliflower soup and a grilled cheese sandwich at Zupas.  

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-Lots of static hair  

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-And falling asleep on the couch.

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-Jacket weather came without asking us if it is okay.  PS I call her Muncher Cruncher more than I call her Megan in real life.  

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And I am most excited about this:

Check out my Podcast with Tina HERE!!!!!

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What do you do to get over a bad workout/run?

When was your last bad workout?  What do you think went wrong or was it just an off day?

Top 2 favorite types of soup?

What’s going on in your neck of the woods today?

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83 comments

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That workout looks intense! My dogs definitely make me feel better after a bad run.

I haven’t had a bad workout in a while (knock on wood). I’ve definitely had some off days, but I don’t consider them bad. If I am able to push through and complete my planned mileage, it’s an accomplishment in my book.

I love potato soup and chicken noodle.

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Love that Brooke is loving gymnastics! My kind of girl :)

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I give myself a bit of time to be angry about it. That’s ok! Then I let it go. I just remind myself it is one day, one workout, one moment. It doesn’t reflect my whole training. And if it happens during a race, there are other races! I’ve had some weird stomach issues so I’ve had a few workouts where my stomach was off, but my legs felt fine. I just had to remind myself that the stomach will work out its problems and my legs will still be fresh!

Favorite soups – potato cauliflower soup and V8 soup. Yum! I have a LONG day of work today!

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I have had so many bad runs lately that I barely expect a good one. I’m actually thinking of running less next year. I need to reconnect to just running for the enjoyment and not training for something. Too much pressure and I feel like I keep letting myself down. Today I will hope to get through 7 miles at a comfortable pace.

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That looks like a really tough workout! You still got through it, even if the paces weren’t exactly what they were supposed to be. You’ve been kicking butt all cycle long so it’s not surprising you’re tired now! I would be too!

Today should be quite the day..my car has been in the shop for 2 weeks, and it might actually be ready to go today..which is great because I’m driving across the state for a race! Hoping for the best :)

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Loved listening to your podcast on Runner’s Connect! I loved hearing more about your journey in long distance running and how you make it through on treadmill workouts!!

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Love the reminder that running doesn’t define us. I think we tend to forget that way too often. I tell myself that after a bad workout and remind myself that bad workouts happen, but so do bad periods in life. You just have to stay strong and have faith that the best is yet to come.

After work I’m heading straight to a rehearsal dinner for my brother’s wedding. I can’t believe he’s getting married tomorrow!

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Bad workout? Chalk it up to an off day, take a rest day, then go back to running as if all is right with the world. Easier said than done, I know, but it’s best to just hit “reset.” They happen to everyone, like you said!

I had a badbadbad LR a few weeks back… it was later in the morning than I usually go, hotter, and my planned water stops had broken water fountains. Ugh, so demoralizing. I got down about it for the first half of the day and then just gave it up… stressing it wasn’t helping.

Soup: butternut squash and chicken tortilla… and gumbo.

Today is a rest day and a potluck lunch at work- ALL THE FOOD!!!

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I will be listening to the podcast on my drive into work today :)

I think getting over a bad workout is as simple as remembering that it was just one bad day. Like you said, there are so many other workouts to remind you that you are ready to accomplish your goals at the marathon!

I can’t believe our training cycles are coming to a close already! Your race is super soon and Chicago is for me too!

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I don’t trust anyone that kills every workout. Keep the attitude right and the hard work pays off. You got this Janae!

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I listened to your podcast with Tina and loved it, especially what you said about long term goals. I had a bad long run a couple weeks ago and tried to just shake it off. It’s easy to dwell on the few and far between bad workouts rather than the numerous good ones. You’ve had so many strong workouts including those fast finish long runs that one bad workout is just a blip on the radar towards your sub-3.
Chicken noodle soup with tons of veggies and beer cheese soups are my favorites. I love soup weather!

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When I have a bad workout I usually just try to use it as motivation to do better next time. Basically: “okay this one really sucked so the next one has to be better!!”
Favourite soup: tomato because it reminds me of my mom and home:)
Today my boyfriend promised me a date for froyo so I’m beyond excited for that! Crossing my fingers for the peanut butter flavor they had last week!!

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Best two types of soup = carrot ginger and classic tomato soup!! Getting ready for my 20 miler tomorrow morning … eesh!

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All soup is my favorite! All of them! I’ve been having quite a few bad runs recently and the thought process mentally snowballs you. I try to pat myself on the back for getting it done, but it is hard!

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I was supposed to do my cardio day, but I just wasn’t with it. Totally feeling your pain. I only made it fifteen minutes before I decided to call it a day. Womp womp. One bad day, just don’t make it a bad week is my motto right now.

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I had a terrible workout a few weeks ago. The day before I did some crazy circuit training and I was sore. I went out for a run. I planned to do 5 miles and ended up only making it a half mile. I had killer shin splints! I almost called my husband to pick me up even though I was just around the block. I know that next time I have really sore legs to stick to the spin bike at home instead of venturing outside for a run.

One of my all time favorite soups is from Panera. They have a great Autumn Squash soup and I believe it is almost time for that to come back on their seasonal menu! WOOO! The second one is another Squash soup my husband makes. It has ginger in it so it can get a bit spicy… also because we end up adding more than the recipe calls for.

So this weekend is the US Air Force Marathon in Dayton, OH. The expo opens today, but I won’t be going until tomorrow. The last 2 years I have gone in, gotten my bib/bag and left. This year I think I will actually walk around to see what cool things I can find.

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My last bad workout was a 10k I did a few weeks ago. I was still getting over being sick and the hills just did me in.
I listened to the podcast yesterday and loved it!

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Don’t let the workout get to you – you are working hard and if it helps at all, just from reading the workout, those paces just don’t seem to make sense to me for your training – you did work and that’s what matters. Some days, it’s about the effort put in and you have to not pay attention to the actual pace – your fitness gains are a result of the effort. Sometimes it’s better not to micromanage the paces and workouts and look at the big picture of all the work being done:)

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So your comment was EXACTLY what I needed to read. Can we be email penpals (I know your life is crazy busy right now but if you ever have time). I think about you a lot.

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To get over a bad run, I just get back out there the next day. The bad run is in the past. Upward and onward!
My last bad run was an off day.
Fave soups: veggie chili and butternut squash bisque
Today I’m wrapping up my St Jude Blog Tour in Memphis. It’s been life changing!!!

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gah your “bad” run would be an amazing one for me. :) pushing yourself even when it feels extra tough or you’re just “off” is an amazing testament to your determination and strength. i have runs all the time lately where my legs just don’t want to do it, or my stomach is off, and it’s all i can do to keep moving — SLOWLY. :)

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When I have a bad workout, I try to evaluate if I need to take a break or switch up what I’m doing. Hang in there! You’re almost at your marathon!

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Hang in there! You have done some insanely hard workouts this training cycle and you are bound to have some that are off. Just keep the faith and look to hitting goals on marathon day. :)

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What Brooks jacket are you wearing in that last photo? Looks so comfy! :)

p.s. listened to the podcast yesterday and loved it!!

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Thanks girl!! It is this one and I am in love:

http://www.brooksrunning.com/en_us/womens-joyride-hoodie/220984.html?dwvar_220984_color=606#start=1

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Thanks! I was thinking it was the joyride hoodie, and that is definitely on my fall wishlist :)

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I loved listening to your podcast! Great job.

My moms chicken noodle soup, because no one can beat their moms soup. And olive gardens chicken gnocchi soup is pretty amazing. I also have a really great cilantro lime soup that we make almost every week during the fall/winter. You eat it with tortilla chips and cheese. It’s also pretty hard to beat.

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When I have a bad run, I try to stay positive and remind myself that they happen to everyone! I like what you said about trying to only focus on the things you can change- so important!
I love tomato soup and all kinds of chili (I think that can be considered a soup? Lol)

I started my day with you and Tina listening to your podcast during my run and I enjoyed every minute! Loved what you said about running always being there. So true. It was the perfect way to start my 30th birthday today ;-)

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Happy Birthday Angie!

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Thanks so much, Annie!

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AHHHHH HAPPY 30th birthday!!! So so exciting and I hope you have the best day ever! Sounds like you started it out in the best way possible with a RUN!

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Thanks so much, Janae!! So far its been a great day! And for sure, best way I could think of to start my birthday! :-) Hope you’re having a great day!

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Totally printing that quote and hanging it up at work! Can’t wait to check out your podcast! Hope you have a great day, and keep those positive thoughts rolling!

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Love the quote from your coach! It’s also important to recognize that staying positive about everything can be HARD, too, so be as positive as possible, but remember that you’re only human! ;)

When I have off days where I literally just don’t want to run or feel like I need to stop or walk, I’ll listen to some empowering music (Beyonce is always my favorite) or listen to motivational talks on YouTube.

P.S. Love Megan’s hat!
P.P.S. Can’t wait to listen to your podcast!

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I love Brooke’s little leotard! So adorable. Also, can you stop eating so much delicious food, especially when I’m snacking on a semi-stale bagels…

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I listened to your podcast yesterday and it was really nice putting a voice to your inspirationalisms :) My 2 favorite soups to make and eat are carrot pad thai and taco chili soups. They’re both deliciously phenomenal.

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Great attitude regarding your run! We all have the rough workouts/runs from time to time. It doesn’t define us, but should teach us something instead.

You and Muncher Cruncher are too cute! Random question, but what kind of lip gloss do you use? I love it!

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I’m excited to listen to the podcast today at work! As far as bad workouts go, this just means you are human and will have a great race. You have put in a crazy amount of work and training, your body just had something else planned for that workout and that’s okay. That does not take away from all the miles you have already run hitting the paces. You got this! Fave soups: Bear Creak Creamy Potato (from a mix) and Trader Joe’s Tomato. Happy Thursday!

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When I have a bad workout, I remind myself how far I have come in my health journey and how much stronger I am now than before. Sometimes ours bodies are tired and a bad workout can be an indication of that.

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A podcast, how fun! I can’t wait to listen to it.
Bad workout days happen and they suck but wow is your prescribed workout tough.

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-I remind myself just getting up a moving/doing something is better than nothing. So basically a bad run/workout is better then no run/workout at all.
-Mine was yesterday: I’ve got a groin strain and thought I was good, I wasn’t. I should rest for probably another week…oops!
-Soups: potato and tomato
-Home from work with a sick kid: double ear infection!! :( OUCH!

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It’s so important to understand that everyone has a bad workout/run once in a while. It’s what you do with it next that is crucially important! And I LOVE your quote from Larson and will definitely be sharing it with my team today!

2 fav soups: taco soup and broccoli cheddar

Today is a long run with team 7 with them, and 4 on my own afterwards. I’m trying to mix my training in with theirs so that I don’t overtrain. Work. And hopefully getting my nails done tonight!

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I had a really awful long run last weekend. My legs were heavy and dead. I pushed through what I could and then called it. It happens! Bad runs are part of the deal. It’s what makes us stronger!

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I love that quote from your coach and am printing it out to post on my wall now :).

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Those are great reminders about bad workouts. (but “bad”, hey, you’re still out there getting them done!) They happen to everyone!
Potato soup and broccoli & cheese soups are my favorites!

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I listened to your podcast yesterday and loved it! Great job you two!

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Oh my gosh, that cronut! It looks so delicious!

I (try to) tell myself that my next run will be better. My last bad workout was Sunday. My stomach was way off so the run was a real struggle but I am going to try again today and hope it goes better. I am not a fan of soup but if I had to choose…butternut squash soup?

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I’ve finally learned to go into solve it mode instead of freak out mode after a bad run. I also look back at all the good runs to remind myself that I can do it!

Tomato soup is my #1, followed by chicken tortilla or potato.

Getting ready to go on a mountain bike ride – cross training like a champ these days!

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Mmm cronuts!

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Terrible Awful run Monday, rest day, then awesome above goal pace run Wednesday with numbers I hadn’t seen in a while!

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My wee little 3K at lunch yesterday was pretty awful. It was super hot and the sun was right on me – awful run!

Nothing going on here today, except it is Track Thursday

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Best way to get over a bad run: Forget about it! Some days your body is just off and you gotta cut it some slack! Have a cronut and give your legs some love :)

Favorite types of soup ever: classic chicken noodle and the tortilla soup at Max & Erma’s because it’s so cheesy and spicy and delicious and not at all real tortilla soup.

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I like bad workouts (okay, not really like) but I say that they are the way to get rid of the yucky ones before an actual race itself. I would rather it be a bad workout than a bad race!
Luckily, there are way more endorphins on race day!

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Don’t worry it happens to all of us. This week I have been having some knee pains so I’ve just rested in fear of it being worse. You will do great on race day. The adrenaline will kick in and you will do fine.

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I usually remind myself that bad runs happen and I got through it, it’s over. I try not to dwell on it. Last summer I had a ton of bad running days. Humidity kills me and I know when the weather is cooler my running (and attitude) improves.

Can’t wait to listen to the podcast.

Tomato bisque and chicken escarole are probably my two favorites. And then I think but what about black bean, lentil and pumpkin?! I love soup.

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Those tacos look amazing!! My favorite soup is probably chili and butternut squash (Panera’s is good!).

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I’m an engineer and just reading that workout made my head hurt. How you track such things on the run I do not know (even with a Garmin).

I also vote for Max & Ermas tortilla soup and maybe Broccoli Cheddar. Oh heck I really like Creamy Chicken Ramen too.

My last bad run was the 30k. Started too hard, had a great first 2/3rds and had no legs for the last 1/3. Walked a lot more than I should but still had a decent avg pace. But it was a necessary setback to prep for the big day in 30+.

Just remember: Nothing worth doing is easy.

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dang. I love that your “jog” is a 7:45. hahaha that would be a full out dead sprint for me, and I literally mean dead sprint because i would die right after.

I tend to eat my feelings, sooo…. don’t do what I do.

I’m just happy it’s thursday! because that means tomorrow is friday AND payday, and I also work saturday, but at my relatively easy job, and then sunday I have off. ready for that!

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I’m starting to think a 9 hour drive to Utah to get some of those tacos seems reasonable.

And loved the podcast!

Bad days are inevitable. Good to get them out of the way before race day! You will rock St. George!

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I just downloaded the podcast, I’ll listen on my treadmill run today! To get over a bad workout I reflect on what went wrong and then tell myself tomorrow is a new day. Actually that’s what I say about a bad day too! These last few days have seemed like anything and everything has gone wrong including my workouts. My fave soups are lobster bisque and tomatoe mmmmmmmm. Today is a day of housecleaning lucky me!!

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Forget about it, I have to otherwise I cannot move forward. It is super sweet that you have such a great little pick me up. I have a run scheduled today and a meeting at the new Orange Theory!!!
I love my version of Olive Gardens Tuscana soup, and kale soup.
Have a great day
bakingrunner.blogspot.com

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My bad workout was this morning… when I didn’t get out of bed!!! Blurg!
Thanks for sharing the AWESOME quote! I printed it out and taped it to my work monitor!
Have a great day! :)

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Oh I hate when that happens. Your workout tomorrow will feel amazing. Glad you love the quote. It’s my new favorite!

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I’ve had my fair share of bad workouts/runs, but always remind myself that it’s just as important to have bad days as it is to have good days. I always look for “learning moments” during those bad days.

Because I am two weeks postpartum, I have not worked out in a while. I can’t wait to get back out there when I get the approval from my doctor!

We have stormy, rainy weather in my neck of the woods. It’s definitely a fall-like day (happy dance).

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Girl, I’m glad you’re not stressing about the bad run. You are more than ready for this marathon, and you’re going to kick butt. Taper town will treat you so well, you’ll be 10000% ready to go on marathon day, I’m sure of it.

Things are going ok over here. I tried running again last night and had to quit 30 seconds in to a 5 minute workout because my foot just didn’t feel good again. It was really discouraging but I’m trying to have a better attitude about it.

Anyway, your podcast was awesome! I listened to it as soon as I got home and it made me feel SO much better about this stupid injury. Tina also asked me to give you a shout out on my blog today, so I was happy to do that :) Congrats on the whole thing! It was really great.

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Thank you for posting about it sweet girl. I really am so sorry about this stupid injury of yours. The worst. Running will be there for you when your body is ready! Thinking about you and your foot!

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I just try to tell myself that on the flip-side of every bad run lies a bunch of extra good ones. My last bad run was two weekends ago. It just wasn’t my day and I could not find my groove. I tried not to let it get me down, and then went out and had some AWESOME runs the next week at training.

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That quote from your coach = love.

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I’m working on a big project that I’m excited about and trying to spend all my downtime with people who inspire me, people who I can ask questions without asking them how to do everything. (I wrote about why yesterday http://runwright.net/2015/09/16/quotes-to-live-by-part-2/)

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Sharing the words I kept repeating to myself during my run on Monday (because it was a particularly rough one — and I was thinking about you the whole time!) “This is why you train.” I kept thinking…you don’t train for the runs that go super awesome – the ones that make you fall in love with running again — those runs come easy. You train for the tough runs. The runs that are agonizing and all you can do is put one foot in front of the other and pray you can keep going. The runs where you’re tired and everything hurts. The runs that you really, truly have to push through. Those are the runs that show you what your made of. The runs that build make it possible to give that final push towards the finish line on race day when your legs are tired and your feet blistered. These are the runs you train for.

<3 lots of positive vibes headed your way for the end of training! I've got about 4 weeks left until my next race :)

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In all honesty I’m the very worst after a bad workout. I don’t get depressed or upset but I do obsess. I break down the details of my next workout and I convince myself that it simply must be better. I go through my mind over and over again about last nights meal, how much sleep I got, what injuries do I have? I ask myself am I fried from overtraining or not fit from under training. What I have learned is that a bad workout is simply a bad workout. It doesn’t mean that I suck as a runner.
My last bad workout was about 3 weeks ago. I was struggling throughout much of a long run of 14 miles. Once I reached home and peed the color of coffee I knew what the problem was. That said, I have had random off days and then do really well in my next run.

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How boring would it be if every run was a ‘good’ run?! Am I right or am I right?! ;)

Have a fantastic day!!

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That is so so true. We runners just like to keep things interesting:)

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I can’t wait to listen to your podcast! I love the Runner’s Connect ones. So informative. Going to listen now!

My last bad workout: my race on Saturday. Still recovering from pulled calf muscles :(

I LOVE SOUP. All kinds. Tomato and taco are the best though.

Today we hung out in NYC and played with a play group of friends!

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I loved the podcast! I listened to it yesterday when I was running errands.

My last really bad workout was my last half. At the time I was just really down on myself and boo hooing over how slow my marathon was going to be next month, but looking at it afterwards, I’m pretty sure the humidity played a big role in my miserable run.

I’m super weird and I don’t really like soup most of the time. I do like chili and clam chowder though.

My mom bought us a few weeks of Blue Apron as an early birthday present, I can’t wait to try it out!

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Seriously…..I LOVE, LOVE, LOVE your site. I love reading all about your journey….a true inspiration!

But also, seriously, I love your style…..and your friends’ styles. Any idea where Muncher Cruncher got her pants in your picture together???

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YES… it is sad that I know without asking her where 95% of her clothing is from ha… those pants are from Lululemon last winter. Thank you for your sweet words. I hope you are having a fabulous day!

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I can relate – I had some mile repeats last week that were just not happening. After this first one I was like “well I guess I’m just going to run 7 miles at whatever pace I feel like today.” Totally an off day. At first I was really frustrated, but then I just try to remind myself that it’s important to listen to your body! One workout does not make or break a training cycle.

The best soup – TJs Roasted Tomato and Red Pepper. So goooooood. I am excited that fall weather is here so I can eat all the soup all the time!

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Ugh hard workouts stink especially on longer runs I started running my lung days with a running group to keep my spirits up :)

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I was in the car for four hours tonight and listed to three RC podcasts including yours. You did such a great job and I loved your thoughts and advice. I love how positive, authentic and kind you are. Knowing you in real life made listening more fun! beautiful person inside and out. xo

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That is a great quote, I will save that for inspiration :) Try not to get too worried, we all have bad days. You should also remember that your bad splits would be great splits for the majority of us.. :)

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Brooke does look so happy in that picture where she just woke up and is hugging you! Too cute!

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I definitely get the first two tips! I always talk to a runner or take to #ukrunchat on twitter to help me out. It’s nice to have a combination of support and expertise- I’m still such a running newbie that half of the frustration of a bad workout comes from not knowing what caused it! But then there are some that just happen for no reason, and I suppose you have to be all zen about it…I try!

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