The moment I stepped outside, I knew it was not my day.

Not to be dramatic, but thinking about the 18 miles I was about to run was like staring down the barrel of a gun. I slept poorly the night before, couldn’t find my favorite running belt, and had been dreading this monster workout for about a week already.

The wind whipped against my face and the cold crept beneath my gloves. The menacing grey sky above threatened to snow as I eased into the first mile.

Nothing felt wrong per se, but nothing felt right. A twinge in my ankle, some stiffness in my hamstring, maybe. I couldn’t help but feel a little bitter that my husband was still asleep, warm in our bed. I trudged through another half mile before pausing on the side of the road. A gust of wind blew dirt into my already teary eyes from the cold.

“Fuck this,” I grumbled to myself and turned to head home. “I’ll try again tomorrow.”

I rinsed off and jumped back into bed like a smug kid playing hooky from school.

A former version of myself would have questioned my own worth ethic and toughness. I saw plenty of other runners on the roads getting in their run. I certainly should have been able to do the same.

Not the kind of example you’d expect from a coach. That kind of feckless thinking would have made David Goggins slap me across the face.

No offense to Goggins, but my coaching and training philosophies take a softer approach. With my own clients, I like to emphasize adaptability, self-kindness, and a sense of fun. Easier said than done when it comes to a group of ambitious, type-A runners.

If I have learned anything from my 15+ years as a runner, it’s that there will always be another run and there will always be another race. Except in extreme cases of injury, you’ll always have the opportunity to get back out there if you wish to do so.

This is one of the reasons consistency over the long term is the most important practice as a runner. A missed workout is a drop in the bucket. With every completed workout, the bucket gets bigger.

I was able to call off that long run not only because of the eight previous weeks I had slogged through. It was also the back-to-back marathon training blocks I had just completed.

This wasn’t a case of “I just don’t feel like it” because I forced myself to get dressed in several layers, warm up, and head out the door. By that point, I normally would have accepted my fate and finished the run.

These instances remind me that I haven't just consistently run over the years. I've consistently grown my experience in the sport, self-awareness, and the ability to overcome challenges.

In this case, I was able to push the 18 miles back a day and actually crush the workout. Shocker— the rest day rejuvenated my mind and body in a way that allowed me to perform.

I get it, consistency is a grind. But the beautiful thing about being consistent is a little less tends to be better than a little more. An unforeseen day off is a good thing. Cutting a few reps from a speed session can make you faster.

Missed workouts happen. Shitty training cycles happen. Injury and illness and demotivation all happen. The best thing you can do is be kind to yourself and show up for your next run.

Next time you're faced with a challenging run, listen to your body over the ego. And if you need a little extra support, don't hesitate to reach out about coaching.

Coach's Training Journal - Plan this Week (9/15)

Upcoming races: NYC Half, Jersey City Half, Big Sur Marathon
Goals: 1:16:xx half marathon

Running - 75 miles
Lifting - 2 hours
Cross-Training - 30 minutes
Stretching & Foam Rolling - 20 minutes
Heat Adaptation - 30 minutes

Workout of the week:
1600m @ HMP [90s easy] + 16 x 400m @ threshold [45s easy]

Funnily enough, I got a mild ankle injury after writing this article. The PT’s diagnosis is tendinopathy, which I should be able to run on. However, it’s been getting progressively worse, so I’m taking it day-by-day.

This workout was supposed to raise my lactate threshold with a littler faster turnover. The 1600 is used to fatigue me a little before the threshold effort. The intervals have been getting slower and slower, so faster splits would hopefully give my legs a little pop.

Training has been going super well and I’m hoping this is just a small diversion. Writing this article is reminding me that a little rest and a positive outlook will get me back out there quickly. I won’t make any forward progress without giving my ankle the time it needs.