My week in training 4/2 – 4/8

It’s time to get my head back on straight and recover from a lapse in training while on vacation and way too much fast food.  I really need to step up my game and hit the pavement a little stronger and faster.  I probably gained a few pounds that I worked hard to get off.  Luckily, I’m back with my motivation and refreshed legs and will push it hard over the next few weeks.

4/2   30 minutes of cross training

Tonight at the gym was 30 minutes and 7.7 miles.  I fluctuated between 14.9 and 16.8 mph and it was set at level 5.  My HR didn’t get over 149.  It pretty much stayed in HR zones 2 and 3.  Then I decided to get some leg strengthening in with the leg press.  I ended up doing 5 sets of 10 at 270 lbs and then 3 sets of 10 at 360 lbs.

4/3   5 easy miles at 10:00-10:30 pace

Ran my first real run after vacation on the treadmill with the power going off twice during my run.  I ran these at a 9:45 pace.  HR Zones were Z1 0:32, Z2 1:57, Z3 6:04, Z4 17:36, Z5 22:36.  Obviously this wasn’t my best run and it was hard on the heart and lungs.

4/4   6.5 miles, 1 mile WU, 2 miles at 8:40, 4 min jog, 2 miles at 8:40, 1 mile CD

This run was after a long day in class and my first shift back at the firehouse after vacation.  I didn’t start my run until about 8pm.  The WU mile was at 8:53 with my HR in Z1 0:44, Z2 2:10, Z3 5:24, Z4 0:33.  The next 4.5 miles were a lot faster than my previous runs and I felt it in my chest.  I averaged a 8:53 pace for the tempo.  The CD mile was at 9:10 pace.

4/5   4 easy miles at 10:00-10:30 pace

Ran my 4 miles at the gym and ended up at an 9:41 pace.  My HR zones were as follows: Z1 1:54, Z2 10:22, Z3 26:28.  I really need to find answers on why my HR fluctuates so much since I stayed out of Z4 and Z5 on this run.

4/6   Rest Day!

I need this day not physically but mentally.  It’s been a stressful week with a promotional fire department class and upcoming Battalion Chief’s promotion testing.  My head is just all over the place.  I plan on doing nothing tonight but vegging.

4/7   7 easy miles at 10:00-10:30 pace

On duty for this run but will still have plenty of time to get acquainted with the treadmill.  I ran the miles at a 10:23 average pace with HR zones as follows: Z1 2:31, Z2 9:32, Z3 50:44, Z4 9:17, Z5 ZERO.  I foam rolled my calves before the run since they were tight and swollen.  I think it helped the run since I didn’t get much Achilles pain.

4/8   30 minutes of cross training


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