This is what I did during week 1 of my training for the 9/11 GORUCK HTL in Washington DC.
Wednesday, June 1
Rest Day
Notes: Man, this training stuff is hard.
Thursday, June 2
12 Mile Timed Ruck gps data
2 hours 40 minutes
13:18 avg pace
Ruck weight – 37#
Notes: Damn, that was boring. I actually found myself jogging whenever I could so that it would end sooner. Really glad I did this at the start of my training. The 12 mile ruck is the start of the Heavy, so knowing what that feels like and thinking that I’d have 22 more hours of work was humbling and a great way to start my training. My shoes did not feel good on this ruck. I think they are near the end of their life and it may be time to go shopping. I was forced into a creek at mile 5, so feet got soaked. Then, I was in and out of wet grass for the rest of the morning. Feet held up well with the wetness. I’m currently trying the 2 sock technique with Injinji Run 2.0 under Smartwool Phd Run . So far, so good. Overall, it was tougher on my body than I thought it would be. Feet, glutes, hips, and hammies are all sore.
Friday, June 3
NSW Class @ Full Circle
Strength
Bench Press Max Effort – 3,2,1,1,1
135, 165, 170, 180 (miss), 180
Durability
35 Sit-ups, 25 KB Swings (24kg)
3 rounds – not for time
Work Capacity
Lunges – 49# ruck, front hold w/no straps
50,40,30,20,10
Ruck ground-to-overhead
25,20,15,10,5
For time = 17:35
Notes: This was my first time benching in about 6 months due to shoulder impingement. Felt pretty good, but didn’t want to push it. Sit-ups and swings felt really good. On the GTOs I pulled something in my neck and had to sit out for about 2 minutes. Whatever it was settled down and I was able to finish the work. Lunges felt fine, but I could feel yesterday’s 12 miler in the legs.
Saturday, June 4
3.83 mile ruck to the gym gps data
1:01:29
16.03 avg pace
Ruck weight – 37#
Saturday is for Suffering Class
Ruck 1 Mile (37#) 15:00
800m Buddy carry (175#)
APFT
Notes: The 1/2 mile buddy carry is straight through (not alternating with your buddy). It is a serious grind and there was a 20 minute time cap. The carry took way more out of me than I had anticipated and had to abandon my plans to do the APFT afterwards.
Sunday, June 5
Rest Day
Notes: Went shoe shopping. Why is finding the right ruck shoe so difficult! Also, been having a very strange “itchy” feeling inside my left hand… joints don’t feel right. I feel like something my have tweaked in my shoulder and causing something weird to happen with the nerves… gonna keep an eye on that.
Monday, June 6
2 Mile Ruck to Gym gps data
30:15
14:59 Avg Pace
Ruck weight – 35#
NSW Class @ Full Circle
Strength
Back Squat Max (3,2,1,1,1)
190,225,245,255,260
Work Capacity
30 Wall Balls
10 Pull Ups (strict)
10 Ring Dips
5 Rounds for Time = 18:36
Durability
10 Minute Row (80% effort +/-)
2340m
2 Mile Ruck to Gym gps data
34:54
17:25 Avg Pace
Ruck weight – 35#
Notes: Back squat was a new PR by 5#. I used a 30# band on the dips because my shoulder still isn’t up to snuff on those. Felt really spent after WOD, but managed to push through and grind out the row at an ok pace. Somehow I damaged a nerve on my pinky finger on the ruck home. Hurts every time I have to hit the “shift” key (or straighten it). That said, the weird hand think from yesterday seems to have subsided.
Tuesday, June 7
10 Mile “Mountain” Ruck (with PT break) gps data
3 hours 02 minutes (clock stopped for PT)
17:49 avg pace
Ruck weight – 40#
Rucked 7 miles @ 16:30 +/- pace
PT Session:
100 Lunges
80 4ct Flutter Kicks
60 Sit-ups
40 Push Ups
20 4ct Mountain Climbers
Rucked 3 miles @ 19:30 +/- pace
Notes: “Mountain Ruck” essentially means on a trail as opposed to road. Total elevation change on my trail was just under 1K feet. So, not too bad. First part was ok, but boring. I wonder if all long rucks will be boring to me. The PT session was rough. My flutter kicks suck. My wife pointed out that, towards the end, they were more of a “bicycle.” Also, my push-ups have so much further to go. I REALLY need to get on my daily push up program or it is gonna be ugly. The miles after the PT were pretty painful and much slower. It was helpful to remind myself that during events, the miles go much slower. Yeah, it is because you have more weight, but I’d rather do 15 miles over the course of 12 hours (ie. Tough) than 10 miles in 3 hours. But… training is training. Oh, and this was the first outing with my new shoes: La Sportiva Wildcat Trail Running Shoes. Generally speaking, I like them. Got them soaked at mile 5 and they were “dry” within 10 minutes. No blisters or hot spots so far.
