This week I focused on prioritizing the non-negotiables of training. What does that even mean? I starting thinking about what I NEED to do if I want to increase my mileage and even think about marathon training again. Because there are certain things that I can get away with skipping when I’m running 30 miles a week, but as I get up to 40-50 miles those things become more and more important.
First, let’s take a look at how the week played out.
Weekly Run Down: Prioritizing the Non-Negotiables in Training
Monday: 6.1 Miles (3.1 Treadmill, 3 Stroller)
Tuesday: 5.3 Miles with Hills and Strides + Core
Wednesday: Strength Training + 4.5 Stroller Miles + Core + Mobility
Thursday: 3.4 Stroller Miles + Core + Mobility
Friday: Rest Day
Saturday: 9.2 Miles + Core
Sunday: Strength Training + 3.6 Stroller Miles
April Fools! It’s Not Really Spring
It felt like the weather was playing tricks on us this week. I would be in shorts one day and layers the next. And oh that wind. There was lots of rain too. At least I was able to get outside everyday.
Hills and Strides Workout
For my solo Tuesday run I included hills and strides. After running a few easy miles I found a short hill that took about 25 seconds to run up at a fast pace. I did 8 hill strides there, and finished up with 4 20 seconds strides on a flat road. Strides are so beneficial for improving running economy, and are perfect when you’re not training for anything or are preparing to train.
Stroller Miles with Blippi
Do you guys know Blippi? I had never heard of him before having Grayson. Now it’s his favorite show. My sister got him a little Blip figurine a couple of weeks ago and he takes him everywhere, including on our stroller runs. He hasn’t even throw him out of the stroller at all!
Testing out New Fuel and Gear
During my long run on Saturday I tried out my new hydration vest (affiliate link) that I got for Christmas. I just used the small bottles in the front pocket, not a large bladder in the back. It was really comfortable, but did take some getting used to. I had some trouble figuring out how to get the water out of the bottles. But I loved all the pockets with zippers!
I alos tried taking SiS gel (affiliate link) on my run. It was my first time trying it and definitely tasted different to me than other gels I’ve had. I liked that it wasn’t as sticky and it didn’t give me any stomach trouble.
The Non-Negotiables of Training
What are non-negotiables of training? These are things that need to happen each week. If they can’t happen, then I need to cut back on my running or adjust something else. For example. I know I need at least 7 hours of sleep each night, but closer to 8 is ideal. If I notice that there are a few days that I am getting less than 7 hours then I need to find a way to get some extra sleep (skip a morning run, take a nap, etc.)
Here are the non-negotiables of training for me that I am going to try to focus on more:
- Get at least 7-7.5 hours of sleep each night
- 1 full rest day each week
- Strength train 2x a week
- Core/glute work 2x a week
- Foam rolling/mobility daily
- Eat enough to fuel my runs
- Do a proper warm-up before each run
The other is managing stress, which is a little harder to measure. I just need to pay attention and notice if there is a lot of stress in other areas of my life, which may mean that I need to cut back on running. This is easier to do when I’m not following a training plan and tends to happen naturally.
I still don’t know what my training plans are for the rest of the year, but this feels like a good time to start setting myself up for success!
You may also like:
A “Go With The Flow” Week of Running
What do you consider to be the non-negotiables of training?
Is the weather playing an April Fools joke on you?
If you have kids, what is/was their favorite show or character?
I’m linking up with Deborah and Kim for the Weekly Run Down!
your running non negotiables are the same as mine right now. I have to stretch and warmup to feel good. I use the SIS tablets in my water and they are really good. I am testing out a backpack with 2 water bottle holders for my June trip. I can’t stand to have anything around my chest when I run so the backpack style is great for me. Hydration and fueling is always a work in progress
It definitely is! I like this vest so far and its nice to have the options to just use the bottles. I like that I can drink them without taking them out!
Interesting about those gels- it says you don’t need water with them- I like that! Did you take them without water?
All your non-negotiables are great. The one I just can’t seem to lock in lately is sleep- and it’s so important. Thanks for the reminders!
They are more liquidy than regular gels so I don’t think you NEED water with them. Personally, I did take a sip of water after because I had it with me. Mostly just to rinse out my mouth. I think if I got more used to them I could take them without it.
This is such a smart list of non-negotiables! I’m similar where I can get away with not doing warm-ups…until I can’t 🙂 So best to just make it a habit!
Love those Hyperion Tempos!
Haha yes definitely! I notice it the most on the winter when I skip my warm up. But its good to keep up with it year round!
I know that if I’m going to train for a half, I need to get to at least 19 miles per week (eventually) — preferably more. It’s been a really long time since I’ve run that much!
I also know that I need to (sometimes) match the terrain of my runs to the race terrain, as much as possible. A flat long run is not easy to find around here!
Strength training, SMR, and Yoga are also all really important — but those are the things I usually do anyway. As well as a prerun warmup — which I do sometimes skip. Especially when it’s cold. There’s more, really, the list seems so long! Good sleep, chiro, massage . . . some of those things I haven’t done in well over a year!
That’s smart to match your terrain to where you will be racing! It does feel like a really long list of things to do! Massages are not a regular part of my routine (I wish they were!) but I do try to go to the chiropractor about once a month.
I love the SiS gels! My tummy protests Gu (and sometimes Honey Stinger) these days, but SiS work for me (not that I’ve been using any gels in recent months LOL).
I know you have talked about SiS for a long time! This was my first time trying them (finally) and I think they worked well so far. It’s nice to have a few different options that work well!
Oof, that April Fool’s snowstorm was no joke! Fortunately I was able to take my run to the park so I didn’t have to use the treadmill.
I’ve had my eye on SiS since I heard about it last year. The thing that I liked about it was that I heard you don’t have to take water with it like you do for Gu. Even though Gu works well enough…I’m ready to move on to something else.
Its really nice that you don’t need to take water with the Sis! Since i had water with me I did take a sip after but I probably could have gone without it. I also just think it will take some getitng used to.
I’ve not heard of Blippi. One of my sons loved Arthur and the other loved Barney. I still know the words to the Barney song 25 years later. LOL
Great week of training. Maybe little Blip will keep Grayson better entertained while you run together and you’ll be able to do longer runs with the stroller (if that’s a goal).
My sister was born in the early 90s and watched SO much Barney! Even though I was older I heard it all the time too. I probably still know all the words as well! I do hope it keeps him entertained in the stroller but it probably won’t last too long. I’d like to do slightly longer runs, but we don’t have great places to run with the stroller nearby so about an hour is probably our limit.
I do not know Blippi at all, but that figure looks cute. My daughter was crazy for Barney. My son liked Blue from Blues Clues. Your list of training essentials surprised me – I was expecting certain running workouts. What you have is really essential!
My sister watched Barney all the time! She is much younger but I heard it on in the house all day long. I remember Blue Clues too.
I figure with the training prioritizes, the workouts can’t happen if the other things aren’t in place!
The weather has been on drugs!! seriously!
I have a hydration pack like that – it’s so good for long runs and when it was no issue to have during a race, I definitely used it. I’m more a fan of the bottle in front but I remember a particularly blazing Chicago RnR Half Marathon that I put ice in the back bladder and it helped keep me cool. I also generally use SIS gels – much less sticky and gloopy than other gels.
Your non-negotiables sound about right. I would probably add no alcohol to the list. I think even if I don’t drink much, it doesn’t add anything of value to my training.
Thats a great idea to put ice in the backpack! I really like having a vest I can wear so I don’t need to worry about carrying anything in my hands.
That’s true about alcohol. I don’t usually cut it out while I’m training, but I try to avoid it before hard workouts or races.
Love your non-negotiables and agree with all! You are so wise to prioritize sleep and a rest day. When I was training, I’d include two spin classes and two yoga classes, but remember my running mileage was significantly lower so I used the spin as cross training. I don’t know Blippi! We were all about Bear in the Blue House and Clifford the Big Red Dog back in those stroller days. Haha!
Spinning is such great cross-training! I don’t do it regularly anymore because of time (and I’d rather be running) but if I need to cut back on running I would definitely add it in again. I don’t think I’ve heard of Bear in the Blue house!
I love your non-negotiables. Mine are sleep and foam rolling – and also, if I’m training for a marathon, access to lots of beetroot juice. Don’t know if it even works but I’ve drunk a lot each time I’ve trained for one!
Oh that’s interesting! I’ve heard that beets are great for runners, but I’ve never tried beetroot juice. Sounds like its worth a try!
Right now, A’s favorite show is The Office lol!
Back in the day, he loved Bubble Guppies and Yo Gabba Gabba.
Getting enough sleep, eating right, and not skipping training are my non-negotiables, for better or worse.
The Office is a good pick:) I don’t think I’ve ever heard of either of those shows!
Those are good non-negotiables. I need to give myself flexibility to skip training runs because I can be really type A with sticking to my plan.
Great list of non-negotiables – especially prioritizing sleep and rest days!
I’m a huge fan of SiS gels – they got me through marathon training and the race itself without any issues.
That’s so great to hear that SiS worked so well for you!
I like that list! Sleep is definitely on the top of my list. I know many times it isn’t easy to get enough hours of sleep, so I try to take a nap. I feel amazing afterwards! It’s been so nice these past couple of days. I am loving it.
I love taking naps! I’ve been able to squeeze them in on the weekends sometimes and it feels amazing.