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Fng13,
Its seems to me that you have very good strength going for you and your ruck is looking good. I would suggest implementing measures to simply maintain your gains in those events and focus more on the aerobic component of your run, as already mentioned. You asked how far you should run to do this. There are many schools of thought here and they all work, to a point. I'm not sure where your specific weaknesses are, but if you are weak in the LSD events focus on that. Focussing on time initially works very well and then when your lungs are up to par for a the distance you want (maybe 6-8 miles), then work on improving your pace. When advising someone competing for a particular event, in this case SFAS, I suggest getting VERY good at those events first. I believe the runs are 2, 4 and 8 miles, but I may have them mixed up with the rucks. I'm not sure what your specific strengths and weaknesses are, so if you want more programming advice or general information PM me sometime.
Shin splints (aka. medial tibial stress syndrome) is a very common ailment for runners, especially in military athletes and distance athletes. Its placed in the category of overtraining injuries with the likes of IT band syndrome, tendonitis, etc. What exactly causes the symptoms has not been identified yet, but its suspected inappropriate progression of training, poor equipment (shoes), impact forces, and inadequate flexibility and strength are all factors. Not knowing the cause makes it very difficult to prevent the injury. We do know that the best treatment is rest, but we want to prevent it all together! One way to prevent any overtraining injury is giving your body the proper time to recover. The more intense (heavy resistance, greater velocity of movement, or greater duration), the more rest is needed. [B]If your going to push yourself (ie. greater intensity), you must give your body the necessary time to recover.[B] DO NOT run every day until your ready. Do perform some form of aerobic activity every day, but switch in biking, swimming, eliptical, or anyother NON IMPACT aerobic exercise. This will give your legs the rest they need and hopefully prevent some of the injuries you are encountering. Lastly, running barefoot may be benefical down the road, but likley not until you can run distance in regular running shoes.
MILON
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