Running/Rucking-
I'm currently in the SORB Selected program with their scheduled distances/times and am out 5 days each week.
http://www.sorbrecruiting.com/Text/SELECTED_EBOOK.pdf
Running endurance building short format:
3 miles(increasing one mile every 3 weeks w/ 6 mile max) @ up to 7.5mph paces
once per week.
400m x 4 sprints w/200-400m light run between
once per week.
2 miles at best speed/effort (Average 14:10)
once per week
Utilizing the SORB program my short term goal is 13:30 average on my best effort 2 mile runs.
I've been running the SORB 2 mile prescription @ my best speed weekly. Averaging 14:10.
Each week I'm shooting to beat my 13:45 best and I haven't yet done that- I'm looking closely at my running data, diet, time of day/temp, etc- but I am putting out my best every time and I haven't quite found the formula..
Rucking each week-
Ruck 1 hour (I've been averaging 4min miles)
Ruck a prescribed distance @ 4min miles or less.
(6 miles progressing to 15 over the course of the program)
Strength-3 Days a week I do the suggested Strength workout. If the program suggest 3-4 sets I do 4, I stick to the rest times, and I substitute the sandbag for a kettle ball or weighted bar because I don't have a sandbag right now. At first, looking at the strength workout on paper it looked like it was a lighter duty program and I didn't believe I would get much out of it. I was wrong, it's a lot tougher especially because I have never been disciplined enough to stick to 30 or 60 second rest periods between sets.
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Also included in the SORB program is information on Hydration Management which I'm measuring and applying.
Also I've been caring for my feet using their suggested method of foot file/lotion. I've had one sizeable blister on one foot which I had to take care of by cutting it open so that I could walk. Since that time (2 weeks ago) the blister spot of dead skin is gone and it's mostly healed around the edges. I haven't let the blister stop my speed/distances which probably has kept it from healing faster but I've since been very mindful of the socks I wear and am very conscious to take care of my feet 2x a day. Although it has been noticeable and sometimes uncomfortable especially when it was fresh, it's getting better and I think this foot program works for me.
For reading material I'm currently on "Unbroken" by Laura Hillenbrand.
I've read Get SELECTED and continually read everything online I can find on the same subject and I also read the ever loving crap out of these forums.
Any advice is welcome and will be very appreciated but that's what I'm currently doing as I'm waiting to hear back from MEPS for my REP63.