Just Show Up
Not every run is going to feel good. Not every session is going to click. And that’s okay.
One thing I’ve come to appreciate over years of training and racing is that the work doesn’t need to be perfect—it just needs to happen. Some of the most important runs I’ve done haven’t been the ones where I felt smooth, fast, or bulletproof. They’ve been the ones where I didn’t want to go at all… but I laced up anyway.
There’s this idea we can fall into as athletes (especially when we care a lot): that every session should feel purposeful, strong, and “on.” But the reality is, most days are just about showing up. Logging the miles. Getting through the intervals. Climbing the hill even when your legs are heavy. Those efforts, the gritty in-between ones, are what stack up over time and create something special. Yes, I believe in listening to your body. But I also believe that a mindset geared toward improvement will get you out the door—and more often than not, your body will follow.
Starting is the hardest part
A perfect example came just this past week. Last Tuesday, I travelled from the Western States Training Camp to Cedar City. It was an early start and, combined with the travel, I really wasn’t feeling it when it came time for my second run of the day (I managed 45 minutes before heading to the airport). It was just an easy double, but motivation was low.
Still, I knew I had a solid workout planned for the next morning, and figured it’d be smart to stretch the lungs a bit at altitude before asking the body to go deep. So I told myself: “Just start. Shake it out. See how it feels.” And sure enough, once I got moving, things loosened up and the effort served its purpose.
The next day? 8 x 4-minute uphill reps. On paper, it looked daunting—especially running solo and at elevation. But instead of fixating on pace or expectations, I kept it simple: just work to effort, stay consistent, and keep showing up.
The workout ended up going great. The fitness was there, the grind felt worth it, and more than anything, it gave me confidence. The kind of confidence that only comes from doing the work, even when it’s not convenient. It was exactly the stimulus I needed to keep building toward Olympic Valley in a few weeks’ time.
The invisible training days
There are sessions that make the Strava headlines—the fast long runs, the hill reps that hit all the splits, the race-pace efforts that feel smooth. And I’ll admit, I’m sometimes guilty of changing the title from Morning Run to something a little more workout-worthy—just a small ego boost. But honestly, this doesn’t change anything. It’s the invisible days, the ones no one sees: the solo jog in the rain, the easy run on tired legs, the strength session slotted in amongst run session.
Those are the bricks in the foundation. The glue that holds the bigger picture together. They’re not glamorous, but they’re essential. Also, as a FYI I don't believe in the term junk miles. If I’m doing double days, it’s either for a double threshold, to increase my aerobic training load, or to support recovery with a light shakeout. Every run has a purpose, even if it’s just to keep the rhythm.
Zooming out
When you zoom out and look at a training block—or a season—you realise it’s not the standout workouts that define it. It’s the consistency. The frequency. The rhythm of showing up, day after day, and stacking those small efforts.
That’s what builds fitness. That’s what builds resilience. And that’s what carries you through when it counts—on race day, when your legs are toast and your mind starts bargaining for an easier option.
So if you’re in a lull…
If you're in a patch where the runs feel off, or motivation is low, or life is just hectic—don’t stress. Don’t overthink it. Just show up. Start the watch. Move forward.
It doesn’t need to be perfect. It just needs to be done.
If you’ve enjoyed this read, hit the subscribe link below & you’ll receive each fortnightly write up direct to your email. Looking for further insights? Join our paid subs crew for access to AMA’s, additional training data and more.
