franklyrunning
Follow my journey in running, hiking, biking, and the outdoors!
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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