If you’re my age or older you probably have no clue what “FOMO” stands for. I will save you the Google search and tell you it’s an acronym for Fear Of Missing Out. The youngsters who created it have fears of missing out on things like parities, snapchat and whatever Taylor Swift may be up to. What I’m referring to is a race training plan and, because life happens every damn day, you sometimes have to great creative with it or even skip a workout entirely. Skipping a workout was hive inducing to me once upon a time. Here is how I got over it and how you can too.
Fall means back to school for most people but, for runners it also means race season! I know many of you have big goals for fall marathons and half marathon and right now it’s crunch time. Unfortunately for all of us runners, September is also crunch time for a lot of things and some days, your training run has to be shuffled to the bottom of the list where it may ultimately fall off. Don’t worry and repeat after me: “I will run another day and still achieve my race goal!” Now keep saying it until you either believe it or fall asleep from exhaustion.
STEP ONE: PLAN FOR IT
Years ago, if I knew I had to miss a workout (which was rare) I would freak. I would text my coach and desperately try to shuffle my schedule around to accommodate whatever my session was, into the next day. Of course I already had something else planned for the next day but, I was sure I could handle at least three hours of training in one day, all in the name of not missing a workout. I wanted to cram it all in, at any cost because I foolishly thought that missing one or two workouts would blow my chance at reaching my race day goal. Talk about a total lack of confidence.
The advice my coach gave me then is there is no such thing as a “make-up” session. Just skip it. Move on. Her words totally blew my mind but that advice was some of the best I have ever received. Missed training days happen. Just move on to the next one. In fact, I now plan to miss training days. I no longer care if there are red sessions in my Training Peaks online schedule because it usually means I was doing something more amazing that day. Or not. But, whatever, it’s over and done with and tomorrow is another chance to get after it. It’s a great life lesson too.
See that swim in red? Skipped it. Moved on.
Know what I was doing instead? This:
Kayaking with my son on Lake Bomoseen in Vermont. Bonus points if you know which twin it is.
STEP TWO: YOUR FITNESS WILL NOT FAIL YOU
Remember what I said about confidence? Get some!
I just recently wrote an article for the fall edition of Women’s Running Magazine about coming back from an injury. In the process I discovered a lot of scientific research on how long it takes for you to lose fitness. Answer: a pretty damn long time. Missing one or two or even five workouts, will not derail your long term goals.
One of the best articles I found on the subject of fitness loss, was written by John Davis for Runner’s Connect. In How Long Does It Take to Lose Your Running Fitness, Davis shares these hopeful stats:
“Studies show that after two weeks of not running, VO2 max decreases by only 6%, after nine weeks it decreases 19% and after 11 weeks of no running, VO2 max only decreases by 25%.”
This is obviously a study done about returning to running after an illness or injury but I use it to show just how much wiggle room you truly have. That said, if you are gunning for a huge PR and have to miss more than a week or two of training at a critical time, you may need to tweak your goal.
STEP THREE: TRAIN FOR LIFE
The older I get the smarter I train. I can finally see the big picture and that every swim, bike or run is done with the ultimate goal of training for as long as I possibly can.
I saw the below video on Angela aka Happy Fit Mama’s blog a while ago. Of course I’m always interested in aging athletes and the advice I can glean from them. The below video, from Outside Online, is four minutes of the amazingness that is Ned Overend. At age 60 Overend is a champion cyclist and is crushing competitors a third of his age! A third! He could be their dad and he’s beating them. Ouch.
What struck me most on Overend’s 10 Commandments of Lifelong Fitness was number 8:
Stay Positive! “Sometimes I see people get depressed after a race with their results. [shakes head] That’s harsh. Racing is hard enough. You want to analyze it and figure our how out can improve from it and not be so hard on yourself.”
Other tips from Ned include keeping it fun, mixing it up and recovering harder than you train.
Imagine that.
Sounds like Ned has no FOMO and he is the 2015 Fat Bike National Champion.
Give yourself permission to skip a few training sessions. Have confidence in the training you have done and know that you’re doing the best you can. Fight your FOMO knowing your next workout will be right there waiting for you.
[Tweet “Fight #FOMO on your #workouts with these 3 steps! #train4life”]
Have you experienced FOMO for any reason? Be honest.
What is the last training session you skipped and why?
The older I get the less I workout traditionally.
I know it shouldnt be like this 🙂 but Im not a competitor and I MORE FEAR MISSING OUT ON THE OTHER STUFF.
The small stuff which I thought decades ago MEH THATS NO BIG DEAL—which I now GET is a big deal.
xo
LOL – of course you do!! I think I’m slowly getting the “small stuff is the big stuff” thing which is why I spent a lot of time not caring about “real” workouts this summer, starting with my trip to Italy.
I felt like you write this for me!! I was experiencing FOMO something terrible a few weeks ago but I’ve since gotten it together!! There are still times when missing a training run makes me a little crazy but it’s ok. In the end I’m training way harder and better than last year and my goal for this year is simply 30 minutes faster than last year!
Thank you for sharing your experience with us, still being a toddler in the game comes with a learning curve!
Ah, you are learning and growing my friend! Every single runner gets FOMO this time of year. I think you said 9 weeks out to NYC marathon? Yep!
Ye! in the past I HATED and FEARED what would happen to my body if I missed a day for whatever reason even if that was because I was sick or just exhausted…I’ve learned to TRUST my body more and know that usually if I miss a workout it results in BETTER results and BETTER mental health!
YES! Why does it take us so long to figure this out?
Thanks for reading and commenting!
This is very timely! I really, really wanted to run 3 races that are part of a trail running festival this weekend. But the hotel price is way more than I want to spend right now. And other options fizzled out because I waited so long to book a place. I had some serious FOMO going on. I’m still bummed that I’m not doing it but there’s always next year. That’s one thing I’ve learned with age. And injuries. Lol!
Totally. I’ve had my share of FOMO with running races since I’m so focused on triathlon but YES to next year…or the year after that…
Great post.
I think we can all relate to FOMO at some point. I’ve been extremely busy with work so I do feel as if I have a lot of FOMO lately. Sad, but true.
It is sad but so great we have a lot of cool fall training and racing to look forward to, right? 🙂
I totally have FOMO of working out! I get so depressed if I need to miss a day for whatever reason because I just don’t function the same – cognitively and physically. My new solution is to find ways to do quicker work outs that get me the same or better results as my nice long runs. I am hooked on the 30 minute beachbody DVD’s and feel like I get a better workout then running. On days where I have time, I will still do a few miles after the video, but at least the 30 minute commitment makes it feasible to not have to miss days very often!
Make it manageable is the name of the game! And I so hear you on the cognitive level. I feel like I can’t focus or write coherently on the days I don’t have a sweat session. Freak!
This post really hits home. Talk about good timing! I must be channeling some good juju or something. Ok I can’t remember which twin that is but I’ll say Vaugn because that’s the only name I remember lol.
I used to be so hard on myself for missing a workout and certainly am guilty for trying to makeup for them. Luckily I had a great triathlon coach for my first IM who also said never do that, just skip it and move on. Those coaches really know a thing or two.
Since baby Lulu has entered the works I definitely embrace this concept of not worrying about missed workouts and focus on fun and quality or intensity versus quantity. It’s great. I feel better for it. Ain’t no ounce of FOMO in my life any more. Thank goodness!!
Always love your posts, they make me feel better about myself. What more can I ask for?? Lol
Sorry – it’s Miles but I give you points for guessing 🙂
Thank God for good coaches!! Psycho training freaks like us need them!
So happy to hear your gaining all kinds of great perspective with your first born. That is the way it should be. And REALLY thank you for your words about my posts. I so appreciate it!!!
Thank you for that VO2 max stat! I had a run yesterday that was really affirming that I’ve still got speed in these old legs, even though I’ve been taking it pretty easy this summer. PF be damned!
Even though I have zero desire to run an ultra, I have FOMO because everyone and their brother are running them. Why? Why?
PF be damned is right!! All that “taking it easy” has a way of ramping things up!!
Don’t even get me started with the ultra or ironman races! I have zero desire to even run 26.2 right now. Ugh. *sigh*
I totally get FOMO sometimes when I can’t fit in a long run on a weekend because of some plan… I usually find a way to fit it in…. I love the idea of sometimes just skipping one and moving on and trusting your fitness, although part of me does think that running marathons isn’t just about marathon day, but all the discipline and sacrifice you make during the training period…. But I have noticed that when I actually have to skip a workout here and there, my next run/workout is actually “faster/better” than usual…..
Anyway, I look forward to reading your WR article….
OMG yes to marathon day being about sacrifice and training and all the hard things. 100% yes.
It’s funny how a rest day or missed workout here or there makes you not only appreciate the next one more but your body thanks you 🙂
Good post! I’m a bit worried (FOMO) that I haven’t been doing much speed work or tempo runs for this marathon but then I am also enjoying less pressure to perform, and I think I’ll like the race a lot better than Seattle because I’ll be more chill about it. So while I “missed out” on the tough workouts, I won’t be “missing out” on the relaxed vibe of just getting out there.
OMG every run you have is a speed workout!! Damn girl. I think I also just read somewhere that speed workouts don’t do that much for the marathon distance. You may want to google that or check out Runner’s Connect 🙂 Either way, you will rock the speed and the vibe. I have no doubt.
I definitely used to get like this, but not anymore. I beat myself up so badly if I missed workouts, and while I still DO get upset if I don’t do something that’s a little bit active each day, it could be something as simple as going for a walk with my dog. I do want to make movement a priority, but if I don’t feel up to running or I don’t have time to head to a barre class, it’s just not worth beating myself up over.
I love how you put that – make movement a priority! Sometimes just playing tag with the boys is enough for me. Rarely, but it happens 🙂
I just got back last week from 3 weeks in Europe. When I left I had just finished a 6 hour race so had rested a week but also have Philly marathon in the fall. I am not the kind of person who goes away and isn’t active but I made the conscious decision that a long vacation in Europe was a once in a life thing and I was not going to slave to a schedule. Long story short longest run was 9ish miles (but ran most days plus hiked, biked, kayaked, SUP’d, swam) and don’t regret not prioritizing marathon training. I got 12-15 miles of running/walking under my belt each day and ran 14 this weekend with no problem. Not sure if those few weeks will impede my goal or not but marathons will always be there exploring Croatia, Italy and Spain..that doesn’t happen every day!
Absolutely!!! That is exactly how I felt about my two weeks in Italy and I don’t regret a bit of it. Good for you!!
Great post! I used to get anxious about missing out on workouts or even having to alter a workout, but over the past couple years I’ve chilled out a lot on that. During my first half marathon I was worried about how missing a week of running was going to affect my training (I got married and we were away on our honeymoon), but I still finished the race faster than my goal time! I think that showed me that training is best when it fits around life and one week or even one workout isn’t going to mess up years of consistent training.
Although in some ways, FOMO motivates me when I don’t want to run but don’t have an actual excuse. I know I’ll feel better after the run and I don’t want to miss out on that feeling!
That is an excellent point! I always feel better after a workout…except maybe that time when I was sick and should not have been out there 🙂
These are all great steps!! Thanks for sharing!
Glad you enjoyed them and hopefully found them useful. Thanks for reading and commenting!
Lady – this has been the past two years for me. So much FOMO!! When I was younger, it would have eaten away at me. But I know that when I start doing things or pushing myself solely because of FOMO, I get into trouble and injured and it’s not good! And the wisdom that comes with age is kind of nice 🙂
There are a few gems that come because of aging and this is definitely one of them!! I know you have had a lot of injury and subsequent down time but this is going to be your year!! I can feel it 🙂
I totally get that way about my workouts but sometimes life and life with kids means flexibility. Sometimes the added rest is actually a good thing anyways!!!
Yes it is but, sometimes it’s so very hard to take a unscheduled rest day 🙂
I just wrote this on your Instagram – but for me FOMO are the awesome photos of my son and I kayaking, because my phone got dropped in the ocean!! So now I am really loving the sweet photo of you and your son – and no, I don’t know which twin!! 🙂 Heck, I can’t even tell my daughter’s best friends apart that are twins, it def make for awkward moments…
Also laughing because my whole $#% summer has been a big ‘ole FOMO as far as training.
At this point all I can do is laugh… or cry… or both…
Can’t wait to see you soon!!
Oh, and I just wrote an article about coming back from an injury… can’t wait to read yours!! xoxox
I seriously cannot believe that happened!! I do not know what I would do. Good luck with getting a new phone and possibly recovering some of your photos, etc. Ugh, so sorry Nat!!
Not to worry about the twin thing – no one can tell mine apart either, including teachers, friends, and relatives. It’s Miles in the kayak with me 🙂
And I cannot even begin with the FOMO you have. It so unfair to you!! As I said before though, the pool running IS effective. And, this is easy for me to say but try to focus on what you CAN do and know that you have so much love and support!! I cannot wait to see you friend!!
I’ve got a lot of FOMO with this surgery thing, although it hasn’t bothered me too much (yet) because I literally can’t do anything anyway. I did find out the 5th Ave Mile is this weekend instead of a few weeks later like I thought, and I was looking forward to cheering. Not really in the picture for me yet!
One of the most important things you said (okay, two) – first being you can’t make up a workout – yessss! Such a good way to get injured – just move one. Also about the fact that you’re (maybe) doing something more exciting. There’s more to life than training, and sometimes those memories are way more important.
Love this post! When I was training for my first marathon I experienced FOMO a lot. I had to pause my training for a couple weeks due to shin splint issues and was convinced I was going to lose all the progress I had made…uhhh nope. It’s so important to just do what you want and do what feels right 🙂
Yes exactly! So glad you can relate and oh the lessons we learn along the way!
Thanks for reading and commenting.
Love this post! i think so many people who are into health and fitness can relate. I used to think I would lose drastic fitness or get “fat” instantly if I skipped a workout or two. I would never take rest days and workout like a crazy woman all the time. Im glad weve both changed our views!!
Thank you so much and yes, sometimes it takes a while to learn these lessons but, as long as we learn them eventually, right? Thanks for reading and commenting!
I LOVE this! It’s something I’ve gotten a little better with as I’ve gotten older. Sometimes you just need to go with the flow and let LIFE happen!
Absolutely!!! And, fitness doesn’t always have to be a set routine. I know you live this 🙂
Haha, I totally had to look up what FOMO meant a while ago because I had no idea. I totally agree with you 100% on this. In my younger running years I could not accept missing a workout. I would make it up. Not anymore. I think it definitely takes time and experience to come to this realization though. Training will ALWAYS be there, the fleeting moments with your family go by so quickly. So would I skip one or two or three runs during a training cycle on purpose to enjoy some family time? You betcha!
It’s definitely something that needs to be learned over the years but, once you “get it” you never look back! Imagine there will come a day when we can workout whenever we want?? 🙂