[FishOnHisHead]

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.