We set goals, plot the course, equip, journal, and journey towards fitness or performance achievements. We prioritize and are on a roll when wham! a kid gets sick, a car breaks down, an ankle gets sprained, a meeting is scheduled, the flu is diagnosed, a flood-tornado-heat wave-ice storm-hurricane (fill in the blank) strikes. And so on. Derailed. The balloon of motivation and grit is popped. What to do?

Adapt, don’t quit. Plan in breaks.

It’s really not so simple as to just get back on the horse once you’ve fallen. Physical gaps take time to close; damaged enthusiasm takes time to rebuild, mental toughness is tested.

There are long and detailed explanations of what happens physiologically to the many body systems utilized in recreational or competitive activities. I leave it to you to employ your favorite search engine to discover what you will.

For purposes of this post, let’s consider the emotional and mental consequences of an unexpected interruption to your athletic endeavors.

Perhaps most importantly, though diligence, perseverance and determination are attributes to be admired, an excess of these qualities might translate as obsession, rigidity that robs the initial joy and excitement of the pursuit. If the cancellation of a practice or event is inappropriately upsetting to you, perhaps it is time to reexamine.

Explore a new trail that might peak your interest if not your heart rate.

I do not mean that we should be calm at all times, moderate in our action or accepting of the slightest discouragement as a sign that we should change course. Rather I suggest that we are better for the ups and downs, the highs and lows, the anaerobic and the aerobic, and that a forced change in plans might be the perfect time to reevaluate progress, priorities and perhaps notice that recovery might be personally important at this particular time.

During the winter of 2018-2019, we in Vermont had a lot of snow, a lot of cold temperatures and hazardous driving conditions. There were so many mandated changes in training schedules, that I finally wrote a note on the bulletin board of my studio encouraging my clients and myself to “EMBRACE CANCELLATION.” What a novel idea! Just looking the disappointment of a cancellation in the eye might help to honor that unexpected free hour to do something else that you would never have had the time to do otherwise; or to take a needed respite from yet one more day of training. Who knows? Well, actually you do.

The danger, of course, is breaking the momentum. If this alarms, perhaps the momentum isn’t as strong and healthy as it should be. Rarely does a missed day or two or even a week make serious physical changes. However, if lethargy sets in and momentum comes to a standstill, then it’s time to pick yourself up and get back to your plan.

Often, to one’s great surprise, a break in the action rests both body and mind clearing out damaging stress and fatigue. Returning to training is often short, sweet and catapults you beyond your expectations.

And then there is safety, injury avoidance if you will. There are times when the call must be made and the training or event aborted.

This past week many areas of the United States have experienced unusually hot and humid conditions that could, if not acknowledged, cause health problems. Again, hit that search engine to find ways to deal with heat, cautions about exercise, hydration, etc etc. What I want to discuss here is the mental side of this equation.

When the sun is shining and especially when a weekend invites, it is mentally challenging to prepare well for conditions and to honor the needs of others. For some it is more difficult to dial it back to a less intense ride, hike or run than it is to push through but perhaps cause a problem down the road. Slogging through is never optimal unless in certain competitions. But for the weekend warrior as well as the competitive athlete, learning to modify builds mental toughness and a better understanding of one’s own unique body.

Often creativity saves the day. Can your find a way to take your activity to a pool or pond? Running in deep water or swimming continuous laps or distances will surely challenge! Can your find ways to cool down during game breaks by waiting in the shade and getting water in and on you? Can you explore a new trail that might peak your interest if not your heart rate? Can you –maybe not spend the day in a hammock (or maybe do!) – but depart from your exercise plans and adapt to what the day is, not what you wish it might be?

Train smart, maximize as well as protect potential, seek opportunities to change it up, adapt, play, and thrive.