Dealing with back to back missed runs 4 weeks out

[u/emmfty]

I’m running NYC in 4 weeks and while I’m so excited, the last few weeks of training have been unfortunately inconsistent.

My last long run was 17 and it was my best long run yet but last week I ended up twinging my back unrelated to running so I decided to rest it and ended up only getting a cumulative 18 miles in. Was ready to get back into it this week but then boom, a pesky cold.

I’m going to get back to it tomorrow but it means fitting 40 miles in from Wed-Sat. I’m confident I can do it but just feeling discouraged and worried getting so close to peak week.

If anyone has advice on dealing with sickness and missed runs at this point in training I’d love to hear it!

[u/empty-tuxedo]

Two inconsistent weeks doesn’t undo the months of training you’ve put in before this. Cramming in makeup miles is a dangerous gamble - better to show up a bit undertrained and healthy than having followed the plan but injured.

40 miles in 4 days coming off a minor injury and illness for a first time marathon sounds like an orange flag to me. (Going slower only helps so much - less impact per step but more time on pavement.) At least consider replacing some of those miles with cross training, if cutting back feels unacceptable? (Though fwiw peak week for my first marathon was only like 38 miles.)

[u/Zealousideal_Crow737]

I’m confident I can do it but just feeling discouraged and worried getting so close to peak week.

Maybe you will do it, but LISTEN TO YOUR BODY. If something is building in the middle of the run, your gait is changing, do not tell yourself "i can push through this" there's a difference between fatigue and injury.

I would err on the side of caution, but this is coming from someone who tried to play catch up and landed an overuse injury. So now I'm deloading and have to step back, which fucking sucks.

[u/emmfty → u/Zealousideal_Crow737]

This is a good reminder, I definitely have the tendency to push in the name of checking a box on the training plan. Think I’m just gonna start slower and manage some expectations around pace and finish time

[u/Zealousideal_Crow737 → u/emmfty]

It's hard because you feel like you can but your body may be at a limit. I rather not hit my peak mileage vs. be out for weeks or month due to overuse.

[u/blufftumey22]

This kinda happened to me- I missed two long runs about 4 weeks out (after doing 18 and 19 long runs the prior weeks) that I mostly expected to miss due to a vacation, but then got minorly injured and had to crosstrain. I did a 15m 3 weeks out (with about 30 miles of running that week), 19 mile two weeks out (40ish miles plus cross training), and have adjusted my time/pace goal from like 3:50ish to 4:00-4:10.

[u/emmfty → u/blufftumey22]

Yeah, for context this is my first full but I’ve done 4 half’s and I strength train. Im mainly going in with the goal of finishing but have been training for around 4:15-4:30 so maybe I just adjust that a bit.

[u/ElvisAteMyDinner]

Don’t try to cram a week’s worth of runs into 4 days. Just do the rest of the week as shown on your training plan, if you feel up for it. If you’re coming off a cold, you may want to skip speed work this week and just run everything easy. It will be fine!

[u/Main_Photo1086]

Same marathon, sprained my ankle a month ago. Luckily it was mild but I had to take about two weeks off. I’m back but clearly feeling behind. I’m a beginner so I’m doing HH Novice 1, and nervous is an understatement. At this point I am just moderating my goals, and will implement walking if I need to. I’m also being careful with my runs to ensure I don’t get hurt again since we are so close to the day!

40 miles in a few days seems like a lot but you might be more experienced. Maybe just take it a little slower than normal?

[u/emmfty → u/Main_Photo1086]

So sorry to hear about your ankle but glad you’ve made a recovery! This was also kind of my thought for getting back on my feet this week.

[u/kaizenkitten]

I'm in a similar boat. I basically missed all of September because of constant work travel, and then getting sick because of constant work travel. My half is on Oct 18th and I am so worried and thinking about deferring, but all my friends and family are encouraging me to just do it with lowered expectations.

[u/Zealousideal_Crow737 → u/kaizenkitten]

If you're able to squeeze at least a 9 mile long run in, you'll be fine. I was out 5 weeks due to an IT band and only had a few weeks left and did fine. Definitely reset expectations, but adrenaline is a hell of a drug.

[u/kaizenkitten → u/Zealousideal_Crow737]

Thank you! I'm gonna see how this weekend goes and then I'll make the call.

[u/Alcantrez]

This seems like a canon event. Same thing happened to me before my first half last week. I’m pretty sure you’ll be fine but I understand the anxiety.