Quote:
Originally Posted by Joker
Get your run and ruck times down.
Runs need to be sub-7 minute miles.
Rucks need to be sub-12 minute miles - no running.
|
Copy, Thank you Joker.
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.