well here is an update...changed some things around and took some time off over the weekend. Ran 3 miles and had very very little problems with my shins and when it came to swimming, changing up my breathing seemed to help out a lot. I wasnt gasping for air like a fish outta water.

Thanks again, and I am about to go on a short ruck (4 miles), I'll let ya know if I'm having any more problems.

Broadsword, no offense, but did you read the first post in this thread? That's a really good start. I'm guessing the book that Warrior-Mentor wrote would be a great reference, too. There's no secret, no magic formula that will guarantee success, but we've already discussed tips and concepts here that can certainly help, if you're willing to put a little effort into finding them, and a lot of effort into preparing yourself with them.

so there i was.......LOL, this girl i met at a bar the other night wanted me to stop by on my way to workout, so i did but I told her that I had to go very soon. We where sitting there talking and a voice popped in my head, it said "...women weaken the legs, Rock" I am so serious.

I just thought i'd mention this because often times it is very tempting to skip a workout because something else might look better, more fun, w/e. Dont let things get in your way of reaching your goals. If it's a woman and she isnt willing to put up with the fact that you have training to get done, maybe you need to have a long talk with her or kick her to the curb. Dont let a "fun night out with hte guys drinking" leave you so hungover the next day that you cant go workout. Set priorities for yourself and look at things from a "how will this help me get better" view.

Another thing I always say to myself is "Hooah never quiet". Air Force PJ trainies say this all the time. It's everywhere they go. It's simple, short, and those three little words can help get me through the toughest of ruck marches, or that last nagging set of pushups.

These where just some things on my mind, hope it wasnt outta line.

You've got that one right - the boogers are NEVER quiet - and most of the time they never quit either. :D Peregrino

hey hey, im just a dumb redneck from the sticks of MS, you know that thur spelln aint our strong point

Good points all around, Jon. I learned bilateral breathing to help me stay on course during really long ocean swims, but just never got into the habit of using it in the pool. Sounds like something to try, and my neck might thank me. Thanks!

hey, since this thread is getting to be a big hit, what would you all say about posting notes of your workout you did, what you did, and advice or comments you have/need? I'll start:

rucked 4 miles in 56:47 without shuffling. shin splints still hurt like a mutha, feet held up well. Packing your ruck the right way makes ALL the difference IMO.

Gym time, WEDS are arms/shoulders. variety of exercises, stayed focused and pushed myself with some extra weight on the bars today. trying to put some meat on my bones for those team events, log/rifle pt.

PT:repeat 5 times, push-ups 40
crunches 25
sit ups 25
push-ups 20
flutter kicks 50
towl pull-ups 10

towl pull-ups are great for grip, upper body and forarms. a great sub. if ya dont have a rope to practice climbing.

tomorrow I'm gonna swim instead of run, to give my shins time to rest and recover. Gonna attempt the swim workout that was mentioned in a previous post. How often would you ice your shins?

Dustin:

Admirable, but your marks need to be better. Bump the numbers by five per exercise each week.

You need to be hitting 80-100 perfect push-ups and sit-ups, under 7:00 miles for running up to six miles, and rucking under 14:00 miles in difficult terrain (deep sand, hot, humid, and uphill, after a PT Test) for up to 12 miles.

Your towel pull-ups may help build your arms, but a smart man climbs ropes with his legs. They are much bigger than your arms and have a lot more endurance.

Just my .02.

TR

WILCO sir, moving out accordingly. Also, this isnt my everyday routine, it changes from day to day. Only thing that stays the same is weight training, mons/weds/fri, doing legs/arms,shoulders/chest, back respectfully. I alternate running or rucking every day, but never the same 2 days in a row, and never run less then 2 miles. I swim on run days or swim to replace a run if my shin splints are enough to slow me down. finally i do sprint work on mondays and fridays. So basically the only thing that changes is the PT portion 6 days a week. But like I said, i will bump the numbers up each week.

You will not make a 7:00/mile pace by jogging at all.

Find a local school with a 440 track and run for time. Most schools have tracks.

Get a partner who is slightly faster than you and run with him.

Search the board here for additional running tips.

TR

what you are doing is fartlek training...a good way to develop speed for endurance runners...not necessarily good for developing endurance...when done with a sadistic training partner (one with more endurance and speed than you) fartleks do a great job of developing the muscle between the ears...

a little light reading...

http://www.brianmac.demon.co.uk/fartlek.htm