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Thursday's workout.
Had to change up the order for Thursday's workout. I began with a three mile ruck then moved on to the gym and ended with a five mile run.
Three mile ruck @ 60#: 15:36 pace Im still working on opening up my pace and leaning into my stride. No running from now on. (a mistake I made in my first post) After reading what Malone had said about "Tuffoot" It definitely reinforced my desire to try it. I will be ordering some- I will let everyone know the differences I notice. Gym workout: 25 minute running clock: 3 rounds: 5 Bench Press @ 135# 300m Row Rest 90 seconds 2 rounds: 3 Bench Press @ 155# 300m Row Rest 90 seconds 1 round: 1 Bench Press @ 205# 300m Row Score the slowest Row and heaviest Bench: 1:01 205# Followed by 3 sets: Max rep Dumbbell Floor Press 8-10 Dumbbell Rows Rest 90 seconds Five mile run: 8:56 pace I am happy to know that my pace stayed consistent with Wednesday's, it shows that my breathing and conscious efforts while running are helping. As always, thank you for your help and advice. Have a good day. |
Today I went to the first of several summer meets for a local orienteering club. I believe most of these are going to be 'sprint' events, where the points are close together and participants run the course and compete for time. So it's not like trying to navigate long distances with a ruck, but good practice map reading and terrain association nonetheless.
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Unfortunately deviated from my training schedule yesterday and decided to do sprint workout with a coworker, no one at the office is aware of my intentions yet, just getting a run in. I wound up pulling my hamstring, thought it may have just been a cramp so I jogged a mile back home and stretched/iced last night and woke up with similar pain this morning. Really unfortunate because I was actually getting to the point where I enjoyed running, and my ruck times were decreasing as well. A bit of (small) set back, but will focus on healing up and driving on.
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Have a Doc take a look at it.
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R.I.C.E.
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Friday, Saturday, Sunday and Monday
Friday:
Speed work: As advised I began speed work. Interval training definitely has a greater impact on my legs than the longer runs that I have been doing. Currently I can only do about 2 miles of 400m on 400m off- I really like the intervals though, for me, they are a humbling workout. I used the rest of Friday as a stretching/ recovery day. Saturday: Ruck: I went on a nice 8 mile ruck with my sandbag (60 pounds), pack and a good friend. He was happy to get into the spirit and threw 5 pounds into his backpack and we set off over hilly terrain (the trail referenced in my previous posts) We were not fast by any means but we maintained a near constant pace over the altitude gain of 1,243 feet at 19:14 minute miles. My feet held up pretty well. The new pair of boots that I've been breaking in felt great. Sunday: Pool day! Spent the day recovering in the pool and jacuzzi. Practiced some swim techniques and treading water but mostly just had some fun. Monday: Run: I went on a 5 mile run first thing- I was slower than my average pace but the run had 725 feet of altitude gain and I'm just happy to know I'm making progress. None of my running and rucking is done on flat ground. Theres nothing like looking up at a menacing hill and knowing that you're going to be at the top of it by the end of your workout. Little wins. After my run I took off for the gym. Gym workout: Front squat 1 Rep Max: 5 x warmup weight 3 x heavy prep weight 1 x building to 1 Rep Max 1 Rep Max: 225# Immediately into: 16 minute AMRAP: 8 Cal on Air Bike 1 Rope Climb 10 Alternating Dumbbell Lunges @ 50# each arm I got 6 rounds 16 reps (rope climb counts as 8) Ruck: 3 miles @ 60# (299 feet of altitude gain). Today something just felt better. I opened up my hips, adjusted my pack a bit and took off with a purpose. I didn't look down at my pace on my watch and instead kept my heart rate in mind. I moved quickly and made sure not to run, My speed walk along the downhills was definitely a confusing sight to the odd couple and families making their way up the trail to the overlook. Today's pace was 14:06 and I am very happy. I am using these short hill "sprints" to train my pace similar to the interval training that I have started. Once I get my desired pace all I have to do is string four together. I can do that. Little wins. As always, thank you for your help and advice. Have a good day. |
Rucked a course as fast as possible walking only. If you're not already, I would recommend using this website/app:
www.mapmyrrun.com Here's what I did today: https://www.mapmyrun.com/routes/view/2547918394 If you're in the area, send me a PM and we can train together. |
Haven’t posted in a while but still working. Today was just running.
1 mile run Rest 10 minutes 1 mile run Rest 10 minutes 3 mile run, keeping heart rate under 160 Did 6:13, 6:31, 25:56. That’s a PR on my mile time. |
45 min ERG Row
:30 sprint every 1:30 Avg 320 watts; peak 997 watts then Super Squat 20 reps @ 75% 1rm 1 rep every 7 sec; cant rack bar until all reps completed. |
4 rounds
8 reps @ 95lbs Upright row Power clean Press Front squat Press Power clean Upright row If you drop bar, start set over. 3 fails and lift is done Treadmill with 60lb ruck 4.1 mph Every 1 min go up 1.0 incline until max, thennwork back down to 0.0. My treadmill goes to 16.0. Then Farmer carries @25lb dumbells with 60lb ruck for 1 mile. Every drop is 5 renegade rows +1 rep for each additional drop |
Strive to max the physical fitness test as well as climbing ropes and chin-ups. Get those ruck times down to around 12-minute miles in rolling hills on sandy terrain, target 2.5-hours for 12-miles.
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2x20 Minute runs today with 10 min rest. Did 2.85 miles and 2.5 miles.
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Have not been able to do much cardio lately due to the pulled hamstring, currently working week 10-14 of the SFAS Thor workout program. Instead of the leg lifts I have been doing 120m farmer's carries. Today I did week 12 Day 1 lifts and ran a slow mile just to get the hamstring firing. Felt really good but it is a bit tender now so I will ice and stretch it.
I was finally able to get to MEPS and take a physical, unfortunately I need an eye consultation for my astigmatism, I was initially upset but just gives me more time to heal the hamstring and get the rucking/cardio back to where it was. I have actually been itching to run so it does suck, but I'm being quite cautious because the last thing I want is a lingering issue. Unrelated: I attached an image I think a few of you all will appreciate, it was done by a gentleman named Ben Cantwell, Marine Corps veteran and artist, no intention of advertisement. Onward gents, T |
800 meter bear crawl in 25# vest.
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Ruck
80# 400m 70# 400m ... 10# 400m Walking as fast as possible. At completion of 10# 400m 400m walking lunge no weight no time. My ruck mile is down to mid 12s with a little bit of shuffle. |
Only my second run back after pulling my hamstring around two months ago and taking the time to heal it, still tender but making good strides.
3 miles at 23:56, I was hurting and hating every minute of that last mile. I know the cardio will come back, but that was not fun. |
Removed.
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Don’t f’ing quit!
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Removed.
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Landslide: Outfuckingstanding. Congrats on your Selection.
Keep your eye on the SFQC bubble going forward... just as you previously have. Go forth and do great things. |
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And don’t f’ing quit. |
Yesterday
2hr ruck @ 65# wet. Then 400m lunges Today 15 rounds Deadlift 6 @ 130%bw 20 sec rest Pullups 6 Then 10 rounds Lat pulldown triangle grip 9 @85%bw Cable rope lat flexion 18@60%bw Then 40 min run @ bottom of zone4 heart rate with polar h10 I'm 5'11 @ 218lb |
Yesterday
8 mile ruck, 45lb dry, 10lb sledgehammer carry, natural walking, 1:58:52, Avg.HR~130 Boots: Garmont NFS w/ Sole insoles Ruck: Alice frame, hellcat mod, Sorinex load carrier Overall: Felt comfortable for most of it although developed some heel blisters despite the moleskin. Going to try some different methods such as Hike goo and may take plastic heel cup out of boots. |
Also work on getting that time down. You are too close to the minimum.
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Yessir, right now pushing distance more than pace but I am confident that I can get my time down before I leave. Trying to get my feet right as well.
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Run
10min w/u jog 16min Tempo, 7:50 pace 10 c/s jog Lift Press 5x8x95 Lat pull down 5x8x105 Jump squat 5x8x35 Nordic curls(assisted) 3x8xgreen band Situps 5x20 Legs felt like cement from lift on Wednesday but feet are in good condition from ruck yesterday. |
Saturday
Run 5mi, 9:30 pace, easy run working on some distance Monday Upper body lift -Bench 6x12x160lb -Cable rows 6x12x100lb Running -Sprints Tuesday Ruck 60min, 70lb dry/10lb hammer -working on progressing weight 30min Bike erg for some extra cardio and to loosen up the legs for tomorrow |
Long time stalker of this site, reading and researching for years. I have been training on and off for the last year with programs like Get Selected!, SELECTED!, THOR3 14-week Program, and Stew Smith's Special Forces workout program. From my training I thought all of them were amazing programs, but personally saw the most improvement during the THOR3 Program.
Going to my first SF recruiting brief and SFRE event in December. I have mostly been focusing on getting my run and ruck times down, specifically my rucking without running because I was rucking with a run-walk-run method every time and ended up hurting my back, but took my time to heal and learned my lesson to only ruck run when necessary. 2 mile run: 13:29, 6:45 min/mi pace 5 mile run: 38:10, 7:37 min/mi pace 6 mile ruck: 1:21:39, 13:37 min/mile pace only fast walking 10 mile ruck: 2:13:32, 13:20 min/mile pace only fast walking Rucks with Alice pack @ 55# dry. Never done any rucks with a sledge hammer but plan to pick up an 8lb one and use it for my training after gaining the tip from this forum. |
Wednesday
Run 10min w/u, 18min tempo (7:43), 10min c/d Lift Squat 5x12 RDL 5x12 Pushups 6x20 Pull-ups 6x7 Adapting to volume and legs felt much better for tempo run today. |
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Ruck 10mi, 2:29:43, 50lb dry/ 10lb hammer carry
Working on building distance at a natural walk before adding speed. I know I have a ways to go as this pace is the bare minimum. Feet held up well, no blisters or hot spots with a combo of mole skin hikers goo and darn tough socks. |
Monday
Lift Bench 6x12 Cable Row 6x12 Knees to Elbows (ACFT style) 3x10 Run 1mi w/u 10x200m(6:30 pace)/200 jog recovery 1mi c/d Tuesday Ruck 60min, 75lb dry/ 10lb sledge, muddy trails Wednesday Lift Squat 5x12 RDL 5x12 Pushups, pull-ups 30min Row Thursday Ruck 10mi, 50lb dry/10lb sledge, 2:28 -family came along for first half which was slower but picked it up in second half and was able to hit the last couple miles at a 13:15 pace. Once I build some more distance I will try and carry that pace and faster throughout. Feet- Doing really well, bought a pair of the Nike SFB Boots which for me have worked great so far. Moleskin and Hikers goo have helped a lot and have experienced no blisters and only small hot spots. Still a work in progress. Happy Thanksgiving to everyone, looking forward to closing out the year and starting the pipeline in 2020. |
Not too much mud at Camp MacKall.
Mostly sand, with some clay. If possible, suggest that you do some road work (ruck/run) on sand to develop your lower legs prior to shipping out. Best of luck! Never quit. TR |
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