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I believe you are correct BlackSunrise, I was not myself after the ruck and on the 5-mile run. We were given a rice-based hydration mix called Cerasport. The night before the ruck I was drinking Pedialyte and water to rehydrate from the previous day's exercise and ate an entire MRE. The morning of the ruck I did not eat much and during the ruck, I opted to not use Cerasport until the end. I find it does not agree with me for one reason or another and has upset my stomach in the past (Used it in airborne and air-assault schools as well). I believe this was a mistake now, but as you said, experience is the best teacher. From the symptoms, I believe I was experiencing the early stages of Hyponatremia (I'm no way qualified to actually diagnose myself, I'm a soon-to-be Ph.D., not M.D., and if any 18D's want to chime in and educate me I welcome it). Common symptoms include dizziness, nausea, disorientation. After a certain amount of sodium loss, your body cannot absorb water effectively and attempting to rehydrate with just water is futile and even dangerous. I sipped a Cerasport/water mix after the ruck and drank more Pedialyte after the day's events were complete. Even with these efforts, I was still very dehydrated and 4 days afterward I have only now returned to my pre-SFRE body weight. Hyponatremia is something I have heard about previously from David Goggins' book "Can't Hurt Me" in the world of marathon/ultra-marathons but I did not think I would experience in my training. I thought I just wouldn't experience the extreme conditions that would lead to something like Hyponatremia. However, looking back on the SFRE weekend, I realize we easily exceeded 30 miles total running/rucking in heat and I lost nearly 7 pounds throughout the weekend, so we definitely dipped into the marathon-range distances (though definitely nowhere close to ultramarathon distances). I have since done a little bit of research on Hyponatremia and how to prevent it, to include calculation of my sweat rate in the heat. I lose quite a bit of sweat and I believe I need to do everything I can when going through the next SFRE or SFAS/SFQC to ingest as much salt as possible before, during, and after the ruck. My understanding is that supplements common for marathon runners like salt tablets aren't an option for SFRE/SFAS, so I must find other ways to make up for the deficit. On another note, I have a team deploying soon and their send-off is tonight. I'll put that running hungover and puking on-the-move to the test tomorrow! |
Gatoraid worked the best for me. 50-50 mix, liquid GA with water. We used it in the ER for heat injuries.
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Tuesday, Wednesday.
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Tuesday: Five mile run: 9:11 pace Three mile ruck @ 60#: 16:09 pace Gym workout: EMOM x 10 minutes: Odd: 12 Overhead Squats Even: Jump rope for 45 seconds alternating with 12 calories on the air bike every other minute. Rest 3 minutes. EMOM x 10 minutes: Odd: 12 Hang Power Cleans Even: Bike, Jump rope (alternating) Rest 3 minutes. EMOM x 10 minutes: Odd: 12 Overhead Lunges Even: Jump rope, Bike (alternating) Definitely felt sore from Monday. Struggled to keep run/ruck times consistent. Gym kicked my ass but I didn't quit and finished the workout. Scrapped the two mile "recovery run" kept the stretch and roll out session. Wednesday: No ruck or gym workout. I stretched, iced and rested most of the day. I went down to HQ and got my CAC and handled some other clerical work I needed done before my ship date. I got home and felt like I hadn't done much so I ate and headed out on a five mile run. I concentrated on regulating my breathing a bit better and saw improvement at a pace of 8:57. I think I need to work on stretching more before runs and striding out (as I have read in this thread) to really see the gains I need. I am aiming for 25-30 miles on "Endurance weeks" and plan on throwing a "Speed week" consisting of heavy interval training into the mix every third week to help remedy my slow running. As always, thank you for your help and advice. Have a good day. |
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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 |
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