How to get over BAD RUNS (and races)
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- Опубликовано: 8 сен 2024
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🔹 In this daily running vlog, you will hear my thoughts on training for 5k running races all the way up to ultra marathons. Also, we will discuss the best running shoes of 2020, and running shoes that are not working in the current calendar year. I'll do my best to help you find a running shoe that works for your feet and stride. How to find a running shoe is never easy, running shoe stores can be intimidating at times, so I'm here to help!
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QD:
I was about to borrow the old fishing adage and say "a bad day running is better than a good day working," (1) because it's true and (2) I really was having trouble recalling a bad run. Not every run goes the way I'd want it, but for me, the end result of any run is information valuable to my training.
Then, I thought of a really bad one that happened a few years ago. It was 90 degrees at 6AM and almost 100% humidity. I had enough nutrition, but I didn't have enough water. It was supposed to be an 18 mile run through some fairly hilly terrain, with most of the climbs unfortunately coming toward the last six miles. Fourteen miles in, I slowed down to a crawl. I had no more water and wasn't close to a store. Somehow, I got to sixteen and bought Gatorade at a deli, but when I got back outside, there was just no way my body would let me finish the last two miles. I wanted it so bad! Runners (really any endurance athletes) who train every day are stupid. I think that a certain amount of that is required to push through the pain cave. (When we're really stupid, we run through an injury.) So, I decided that I HAD to make it those last two miles home. But after taking my twenty strides, there was just no way. I called my wife to pick me up. After I felt like a failure for not finishing the run. I got over it because I SHOULDN'T have been able to finish the run and if I tried, who knows what would have happened. I used it as a lesson. I learned: (1) respect the heat; (2) REALLY respect the humidity; (3) carry more liquids; and (4) not to be dumb about pushing myself too hard. I have a family that needs me healthy.
I also learned to structure my longer routes in such a way as to give myself shorter "outs," where I can end the run early by passing close to my house at various points (depending on the length). You know what that did for me? When I'm ten miles into a sixteen mile long run and I see my house, the choice to go for the other six miles feels so good. Like, I gave myself a way to quit early, but I didn't do it.
Oh my goodness, what a comment Gregg! I hope others find this one and take the time to read it. So well said. I may even have to pin it too the top : )
100% with you, there. My first bad run was tied to dehydration and GI issues in a really hot day. When that hit me I was nowhere a road for my wife to pick me up. Many many lessons learned from that day. One of them was, like you, anticipating where the latter part of the run, to handle unexpected exhaustion, pain, dehydration, or simply being out of water.
@@SethJamesDeMoor Thanks, Seth!
Good insight! I live in Florida and structure my log runs to pass by my house for the reasons you stated! I’ve had to call the wife on a recent long run gone bad, out of water and energy and not near the house! Thank goodness it’s starting to cool down!
"deposit into your aerobic bank account".. this is a thought i'll take away with me, especially for those bad runs :)
Excellent Jack
here we go!!!! Key word today: Onward
Finished my first (virtual) marathon today, and have to say thank you! I discovered your channel about a year ago, but I've been watching your videos more and more for the last 2 months or so, and they helped me stay in the mindset I needed.
Excellent to hear and major congrats on the marathon! Onward and Upward! :win:
Perfect timing, just came from one of my worse races today
I know the feeling- ran 25 seconds slower this week in my 1600m than last week’s 1600m race because my shoe came off and I couldn’t keep the pace and the shoe
When you're older (61) you have the advantage of perspective. A "bad" run is a blessing compared to many things we have to deal with.
My coach reminds me that our bodies don’t perform equally well all the time. Of course we try to evaluate how to avoid it in the future, but it’s not always apparent. He constantly emphasizes to listen to the body. In the end, he always reminds me how blessed I am to be able to run, and to “butter my bread” that I’m blessed to run faster than so many of his peeps who are half my age.
This is funny timing because today I had a horrible run..
Had a migraine start about 3 miles into my 6 mile mountain run, nearly threw up on the trail
slugged back to my car to find a $35 parking ticket from the "no parking" sign I didn't see. :D
Some days you just can't win! Thanks for reminding me I'm not alone Seth! haha
I have had bad runs, and every single one of them taught me something. We may not be happy about them when they occur, but learning from them is the best way to deal with shortcomings. As a new runner, running by myself, I learned the hard way how helpful proper hydration, salt, fueling, running form, warm-up, cool-down, stretching all are.
When something happens, I search if other runners have experienced the same thing. I often come across great content online. I find this community is special as we help and support each other on Facebook.
Thanks for this video. This kind of honesty is one of the many reasons that makes this channel special.
Failed FKT attempt yesterday. I was on pace until mile 7 where I missed a turn and man did I feel a lot of things haha. I basically gave up, started walking, blamed other people for not having a trail sign. It took me a couple miles before I was able to get over myself and just enjoy the remaining 10 or so miles. Learned a lot
Another point I like to add to #1 is I like to try and set a time limit for mourning or angry. Had a bad workout? Okay I get to pout for the next 5 minutes then it’s time to drop it. Had an awful long Run or had to cut it short? I get to be upset for 1 hour, then I need to let it go. Goal race went down the drain? Don’t let it ruin today (especially if traveling or with family), go ahead and take tomorrow to be upset, sad, and angry, and then it’s time to process it. I’ve found this is helpful for me to put a cap on it, otherwise I tend to dwell on it too long.
Seth, this video really touches on something that takes years of running wisdom to obtain, its a really good share and I hope new and novice runners see this and heed the advice.
QD: bad workouts, sometimes i'll call it early and try again later in the day, or I just start focusing on the next days run. Failed a marathon & focused on how happy I was to not run for a week, or 2 lol. one bad day every few weeks sucks, but all you can do is move on and do something else.
Great advice Seth! I think that a lot of us are actually going through these three steps without even realizing it. Also, I don't know if someone else experienced this but today it seems I gotta get over a bad rest day. Doing more phisical work than I expected by helping out my inlaws. 😅 We expect other people to support us and understand our journey, but sometimes the needs of others come first.
Thanks Catalin!!! Thanks for becoming a member too
Wow, that is so beautiful!
@@SethJamesDeMoor It was a no brainer! This channel deserves it because it spreads only good stuff in this world and the world needs it. I will soon upgrade to the DGR Race Crew!
Thank you. I had a bad run this Saturday leading up to my first 10km in two weeks time. But I just can't forensic it. 3 weeks ago I started running 12km long runs each weekend suddenly I bonked at 8km. What the hey? PS A person just have to love you two together.
QD: 156day running streak today and already I stopped believing in bad runs, there's days when legs moving faster or slower just have to love every each running day as God given gift 😇
QD: 1st, PIG OUT; 2nd, figure out why - where did I go wrong (poor training, not the right training)3rd; plan for revenge, for the next race, 4th, reflect positively (at least I didn't come in last, at least I finished the race, how many others of my age could have run the race), 5th get planning g for the next race. Ain't it fun - thanks for your insight.
Excited to be a Shoedio Supercrew member and support the excellent work you do
QD: Sometimes Hard/bad days are the only way for the body to scream that the pause button may need to be engaged coz us runners can become so single minded with getting out and getting the run in that we stop listening to the softer signals that the body needs a break.
You’re the best Adrian!!
QD: I was pissed off about my 2019 marathon, I was in 3:40 shape and finished 4:27 due to extreme leg cramps. It was the marine corps marathon weather was awful, running through rivers flowing down the streets at some points. 100 percent humidity, my body was not prepared for those type of conditions.
I was so embarrassed by performance, I remember not wanting to talk to anyone afterwards including my coach who also ran the race and had a poor performance.
I had to remind myself that at the end of the day, its just a race, and my family and friends don’t care how fast I ran the marathon. It took me awhile to move on. I had a redemption marathon lined up for 2020 until covid hit. Hopefully a fall 2021 marathon will be Possible. 🤞🏽
Thanks for sharing your story David. #dgrstrong :win:
The 2018 MCM was my first marathon. Hard to deal with the dc humidity but after a few years of living here, slowly getting used to it. Definitely not an easy race but 2021 will be my year
@@benw2578
QOTD: I enjoy running too much to let 'Bad Runs' keep me down. I also remind myself I'm a human not a running machine.
Amen Rick! Onward
Best way I´ve found to get over a bad run is to disprove they´re objectively bad. Getting back out as soon as possible usually satisfies the "is this right?" spooks...
#perspective
I also love the mad scientist part of running and exploring what works and what doesn’t
QD: Even the lose race or bad result is the result from which we can learn and be better so it is also a win or good :-)
I love to run and am a generally very happy and positive person and I would say one of the greatest things about running is the bad days because it makes you appreciate the good days even more.
QD: I usually evaluate what went wrong and keep in mind that it’s not the end of the world if I have a day that’s no so great from time to time. And great video Seth!
I look forward to my next run, knowing it will better. The sun will shine again (or I'll settle for a bit less rain) and the road will always be there to cheer me on.
yes indeed! thanks for sharing
QD: Even in a bad workout/race, you’re still making gains and benefiting yourself for the future so I like to think of it like that.
QD: I normally take a step back but keep finishing the workout or race. While I keep struggling I use this experience to look inside and confront myself with my failures, my mistakes and my humanity. When experiencing this moments we are confronted with reality, the rest is just a mere dream I would say. So, embrace the unknown and unexpected everywhere and anytime you can. GREETINGS FROM SALZBURG/AUSTRIA!!!
QD: Doing an AAR(after action report) at the end of every effort, regardless of success. It grants an opportunity to get 1% better every day. Grab a piece of paper and write down 3 good and 3 bad things about that effort. Double-down on those weaknesses early on so the confidence builds. Eventually a bad day becomes a welcomed teacher.
Thanks Danny for chiming in. Love the approach you have. :butter:
Hi Seth, I took this vlog, and I "exit" from the comfort zone and pushed the run to be more efficient. thanks for your continuous attitude and energy.
I love seeing your wife in videos. I definitely get that way too when I feel like I don't crush workouts. It's tough to overcome. Just keep showing up.
My process is just about the same as yours. Good example was early this year, I intended to do a 6 mile threshold run. Didn't quite feel right warming up, and when I tried to pick it up, I just didn't have it. Couldn't even run 1 mile at 45 seconds slower than my target pace. I jogged back home and felt angry the rest of the night. The next day, I realized it wasn't the end of the world of I didn't hit a workout on that specific day. I went for a very slow easy run, and told myself I'll feel better the following day. I did, and two days after my failed attempt I had probably the best workout of my life. Almost too bad I couldn't have raced that day, might have had a big 10k PR.
After the initial sulk, I regroup and re-ignite the passion I have for running in the first place.
Such a timely video! Thanks man!
We all have good and bad days. Keep putting the work in and getting out the door. Move the ratio of good to bad into a positive %
The last time I had a bad day was sometime in October after my first 5K team time trial (no XC season), though I don’t remember when. But my first time trial was also a bad run because I didn’t run the time I wanted. It made made me realize that I wasn’t doing enough hard workouts (which did come later). Also taught me I can’t race by myself, that I need to race against someone else to race my fastest.
Just ran a trail half marathon today. Not only did I bonk, but I went off course and it turned into 16.5 miles. I ended up walking the last 3 miles. Disappointing, but I will be using this advice right here!
Seth I would like to thank you first of all, I watch your videos every day, from just listen to your out look on things and running in general I went out today to run a virtual half marathon, I was not feeling great before I started, stomach issues and a fuzzy head. I have trained for this race and was hoping for 1hr 20min... But long before I even pressed go on my phone and my watch I knew I new this time was for another day! If it wasn't for watching your videos and seeing your outlook on things I probably would have stayed in bed. I got up and did what I trained for even though I knew I wouldn't come home with the time I wanted. I finished in 1hr 32min an I haven't stopped smiling since even though I have ran 1hr 23mins just last year. Thank you for making see running as a pleasure (even if it dose not feel like it all the time)
Had my first DNF last weekend. Been really struggling this week. I needed to see this. Thank you.
QD: After reflecting on what I did wrong and could've done differently, I make a mental note, I thank God I am able to run, and then I try to take a nap!
Nap 💤 🙏🏻:butter:
True Love is great! I am glad to see her more comfortable in front of the camera this year!
I've had quite a few bad runs recently. Struggling with the plantar fascias, and have had a few runs get so painful I've had to call it quits and walk home. I try to get over it by being analytical about what I did / didn't do this week that gave me a flare up, and try to remind myself that injuries don't last forever :)
QD: Rest! This is the hardest thing for me to do in general, but usually when I have a bad workout it's because I'm overreaching. Like a friend of mine always says: you can't pour from an empty cup. So I take a few days off.
I’m currently building a base with the MAF method, so there are days where I find it hard to control my HR, and I can get super frustrated with that. Just a few days ago I set out for a 10k in zone 2 and found it hard to control my HR, my Garmin HR alarm was constantly buzzing and my pace was way slower than usual. I was pretty annoyed but figured I was out, so just make it an easy day, forget the watch and try out a new route for the darker mornings.
QD: The timing of this video is perfect for me! I had a terrible long run yesterday. It should have been my rest day but I felt good so I thought I would be good to go! I was wrong! Couldn’t get into a good rhythm and also picked the wrong route and ended up having to stop a lot to cross roads and run around people and ended up feeling really sluggish and heavy legged and just cut it short. My plan for today is a short recovery run and then right back into the training plan from tomorrow!
Perfect timing, just had a rocky training week after a few weeks of just feeling amazing, got my half marathon next Sunday and just trying to be optimistic
Anger is one of the best motivators
Great topic! Thank you
In May I had a bad run day where I had to walk alot. (Later that day I tested postitive for covid. Needless to say it made it difficult for running for a few weeks.) But when I have a bad run , I remember one of my daughters teachers who inspired me to start running again at age 40. He was an awesome runner back in the day and was still racing in his late 60's. Unfortunately , he lost one of his legs due to an unexpected medical emergency. He is still racing using a hand cycle and learning to use a prostetic.
QD: This year I’ve learned to embrace the bad runs and see them as an opportunity to learn and try different things. Throughout my life I’ve also learned to utilize failure as motivation for my next attempt which has lead to a few great breakthroughs for me! Onward and upward!
Yes! Thanks for joining as a member Chris
Qd: went out for a 60 min run. Started far to fast, crashed out at 45 min. Walked the last 15 min so I could get back to my car. Was really disappointed and told myself, why you went out that quick, but then It just clicked on the drive back home. Hey, you managed to run 45 min, so that's good and I was feeling happy again. Now I'm doing 1 hr runs with ease
Just had a rough one set out to do 10 miles at 9min. This should be easy for me but I ended up doing 8 at just shy of 10 min pace. It was 93% humidity so I want to blame that but it just made me feel shitty about it.... lol glad I'm not alone thanks for the help. Il take the "deposit" as a good thing
I like all your points, Seth. I think each one is a key for different people and personalities.
Personally, I self coach as a recreational runner, and bad runs are just fuel to geek out on as I problem solve. They’re a drive to increase knowledge and application. Most of the time it works out 😂
-Blair
I had to laugh because I had a bad long run yesterday and conked out at 16km. Man, was I ever glad I was near my daughters house so I could get a ride home. I have never had to do that. I figured I had a 5k race the night before, my legs and stomach felt bad and it was hot out. I should have just taken a rest day. Lesson learned. I’m 56 so my body was telling me I overdid it. Ok after watching this I’m going to mourn instead of laugh 😂😂😂
Interesting.. good recovery and bounce back brother❤
Always change the music before you chalk it up as a bad day! Lately, I’ve been getting a little better at salvaging a bad run. Sometimes, you just gotta hit the reset button! Changing the tunes can work wonders sometime.
yes sir
This is where your crew comes in - you need to get out of your head and just vent it out on someone who will listen. A quick pity party, count your blessings, and don't overthink it. Stick with your plan and be grateful for every good run. We can forget that many will never get to experience a "good run", and our bad runs make us more relatable. Our non-running friends will enjoy our bad run stories more than when we hit our splits perfectly :)
Exactly Wayne!!! Thanks for being here.
@@SethJamesDeMoor Thanks for watching (the comments)!
i had 2 bad run days in a row and i feel like this is going to continue for a long time
I needed this bc I had a bad race this morning
When i have a bad run i remind myself that there is more to life than running and i tell myself ill get another chance and i try to stay as positive as possible
QD: A bad run for me is legs tired all the way with no power, usually a sign that my body needs some rest.
PS. Women need to consider at what time in the month they're at too.
QD: I get over a bad run by reflecting on what went wrong and talking about it with my girlfriend. She is always is able to lift me up
👍🏻 thanks Sam for chiming in :win:
My bad run comes from not eating enough the night before. So when I start running, I get tired, low energy. I feel in my gut. Im hungry, thirsty and such. So when I do eat alot that day, I feel fine and I make sure I eat at night and have a breakfast bar in the morning. Then I'm back to normal.
QD: First, I'll mope around a little, murmur and complain to the wife. Then, after the heart rate settles, I think about that overall big picture I'm striving to reach and the micro goals I want to achieve. Thanks once again Seth. This was a much needed video and something all of us go through.
Seth can you make a vlog of your ideal 2020 running shoe rotation. Specific to you
What easy day shoe would you choose
What steady day shoe
What tempo day shoe
What long run shoe
What interval/track shoe
What race shoe
What recovery shoe would you choose.
We would love to find out with your knowledge base what 3-6 shoes would you choose for your 2020 rotation?
QD: ss your point #2: focusing on the big picture and use this situation as a cue for training adjustment, always being grateful for this running journey.
Thank's for this video, always interesting topics 👌
Let it go and focus on tomorrows run. My bad days typically revolve around not being properly hydrate. Living in the Midwest and also working outside all day. My summer runs can get pretty ugly. But there is always tomorrow to get out the door and crush it.
Woot woot! :butter: thanks sharing your perspective
QD: Looking at the big picture has been what has gotten me through my bad runs. Typically every training blocks I do several runs where I’ll end a long run with some tempo miles and I usually bonk on one of them. May be because I’m overly ambitious pace wise. As a new serious runner (since 2019 with some HS track background as an 800 runner) figuring out what paces are appropriate for thresholds, tempos, steady states, have been a challenge. Especially without a coach. I use recent race results and goal race times to set those paces but am not always sure if I am getting the benefits the workout is intending for.
Great topic, great insight. True love, tomorrow's another day so just keep going! We can all relate (and share the struggle between the frustration and keeping a long-term perspective)
QD: Some motivational music really works for me and positive thinking as well. Greetings from Croatia!
I had a bad run this week, i was planning a long run 32 km, but after 20 km i was out of energy and had to throw in the towel. I just focus on the next work out, i wipe my past work out form my mind, but still learn from what i did wrong.
QD: bad race, just race again. When a peak race ends up in a disaster, it can be more difficult and take more time. Bad run, depends on do I know what the problem was. Lately I have struggled a lot because I thought that my fitness level was good when when I couldn't run because of stress fracture but rode bike a lot. Then when I returned to running, I noticed that I can run only few kms and it feels very weird in the legs. That made me depressive. The only way forward was to go for another day and hope that it will be better. Slowly the situation has improved but one needs a lot of patience.
Good morning!
You hit it on da Intro.....dats how we Learn. Gotta churn that cream to make the butter (For the bread) it's all an adventure.
QD: a little ice cream and some reflection on what went wrong so I can pivot. Maybe adjust pace, adjust distance, target a different HR or cadence...
ICE CREAM!!
Love the vlog, keep it up
Thanks Vladan 👍🏻🙏🏻
I find cross training helps. A bad day for me often means I need to work some different muscles, and systems, So I'll rest, then go bike, swim, yoga...anything different for the next day or so. Then I feel fresh, ready to crush it again.
Question of the day, I did a race a few years ago and a triathlon on a Saturday, but I chickened out because the waves were really big in the Lake Erie. So what's a 2 + hour drive home, and I'm just stewing, I'm mad at myself. When I get home I'm sitting in the driveway looking up other local races to see if there might be something on Sunday, well guess what there actually was another race on Sunday, duathlon, about an hour and a half from home. It was a little expensive to sign up but I signed up, and went in race that race. At the second race on Sunday I didn't really place all that high, but I felt a lot better that weekend.
When you are having a bad day, just think of Kipchoge having a bad day on 2020 London Marathon. Immediately reminds you we are all human and it's ok to not be perfect 😁
Had a bad run. Training for my first half marathon. Did a 15 mile long run with 10 miles at tempo pace. I started to blow up 8 miles at tempo and had to stop to walk. I still finished it but man I thought I was in better shape. I got 7 weeks before my half marathon and if I can't hold tempo at 10 miles i'm screwed.
I wanted a 2:30 or under Berlin marathon last year but too much water and gels equals bad stomach 2:38 it was so next time maybe London or New York hopefully cp🏃🏻♂️🇬🇧
Not sure which came 1st but Run Rabbit Run 100 & Speedgoat 50k is when I started watching channel almost everyday. Even the Speedgoat I remember u had a rough 2nd half of the race.
QD: There are plenty of things I have done in life and wished I hadn't...I have never gone for a run and wished I hadn't. A bad day? I try to learn something about myself and my running by asking the question...Why? I may look back in my training log (yes keep a hand-written running log) and see what has occurred that may lead me to the answer. Typically there is something 1 week to 10 days prior to the bad run that I am able to pinpoint...In short....Turn it into a moment of reflection. And of course I try to never loose sight my goals.
Thank you for taking the time to share!
QD: for me wether it’s a race or a workout I always look at the bright side of it, me still being able to get out and run
Tiny little aerobic deposits!
EVERY DAY! Thanks for dropping a comment Brendan.
QD: Short term memory. When I get done with a run, it's done. On to the next one. If I string a few together, then it's time to take a look at things.
I’m a freshman in high school I ran my last meet today at league finals. I ran 4:39 which my goal was sub 4:40 but then I ran the 32 and ran a 10:37 which my goal was sub 10 I was to exhausted from my 16. My dad was not happy with my performance in the 32 and told me I a “no nothing”.
QD: I rest and always keep in mind that it's part of the game!
But today I did Solo TT
and got huge PR
Thanks for all of this! Do you have any ways to help mentally after an injury day? I tripped hard and twisted my ankle. I know physically how yo recover, but what advice do you have for mentally recovering?
I usually have 2 cold beers instead of 1 🤣🍺🤪
not first, just happy be here
QD: Always find the good with the bad and learn from the bad. I apply that to running and life.
QD: rest, foam rolling, hot tub, and hot fudge sundaes!😎😉
Bad training run: focus on the next one and problem solving
Bad race: way harder... but I try problem solving! I have to focus on this to move on, but hey!, I only run for fun!
QD: Use it as a learning exercise for future reference. Especially bad races.
QD:Find root cause of the bad run and strengthen/train out that weakness.
I've been doing a lot of saving lately, making a lot of Aerobic bank account deposits using the MAF method!....
Yes you have!! Cha Ching! 💵
Morning!
QOD: on bad days I just run on feeling and not pace. I usually run all the planed Intervals and tempo runs, but adjust the pace 😎
Hi ! Watching from Indonesia :)
QD: I think it’s important to remind ourselves that we’re not defined by a specific time or bad race/run. Running is simply a tool that refines and sharpens us on the journey
This may be off topic but I've been looking for a run shoe, and after watching a bunch of your reviews I've narrowed my choices down to the Hoka Carbon X, the Saucony Endorphin Speed, and the Brooks Hyperion Tempo. Of these which would you recommend?
QD: I get over bad races by realizing it is not the end of the world. It gives you fuel to do better the next race
#perspective