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?