Friday

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Yesterday I hit a 1 hour PT session with the 45 pound ruck.  I did a deck of cards with all black cards as pushups and all red ones, squats.  Then, i stripped the ruck and did another deck of cards with black as situps and red as flutter kicks.  Jokers on the first deck were 4 bear crawls witht the ruck and on the second deck, a 5 minute plank.

this took 52 minutes.  i finished up with some stretching. 

 

today we got off the water kind of late after catching a White Marlin, a Yellowfin Tuna and hooking a Blue Marlin...great day!  I finished this great day with 3x1.5 mile runs

10:08

10:02

10:19

the weather has improved so hopefully we will have a great day tomorrow! 

Travel

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This was not the best week to have to shoot the Into the Blue show.  The weather is tough, wind blowing a solid 20-25.  We have gotten out and filmed 4-5 shows, but it has been tough.  Tuna, red snapper, cobia, tripletail, and king mackerel so far.  Hopefully it will get better.

My training has been ok though.  I did the 12 miler on Sat, the pushup/situp prog and 1.5 mile intervals on Sun, the 150 step ups x2 on Mon, and 2x2 mile ruck on Tues.

Today, I found time to do the 3x3 mile with 45 lbs.  it felt really light and I felt like I was moving pretty fast.   

36:12

32:14

35:00

This is the last ruck interval on the training plan...it is almost here! 

I will get in the other run interval workout while here, but i am going to replace the other ones with a solid 1 hour pt session with the ruck.   

 

Bench/Pullup/SBGU

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"The successful person has the habit of doing the things failures don't like to do. They don't like doing them either necessarily. But their disliking is subordinated to the strength of their purpose. They have a burning yes that makes it possible to say no to other things.
An independent will power to do things when you don't want to do them"

Warm up:
4 Rounds
3x Pull ups
5x Bench Press (95, 115, 135, 165)

10x Situps
Instep Stretch Lat + Pec Stretch

Training:
(1) 5 Rounds - Every 90 Seconds
40% of Max Bodyweight Bench Press, then Max Bodyweight Bench Press in 60 Seconds

(2) Perform the following weighted pull ups (25#) 100% max reps Pull-ups Rest 2:30 sec

80% max Reps Pull-ups Rest 2 min.
60% max Reps Pull-ups Rest 1:30 sec.

40% max Reps Pull-ups Rest 60 sec.
40% max Reps Pull-ups Rest 30 sec.

20% max Reps Pull-ups

(3) 8 Rounds - Every 90 seconds, 10% of max reps SBGU (round up) + 1 rep

 

Magic 20 miler

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Since I will be traveling next week, I had to get in the 20 miler early.  I packed 68 pounds with water.  63 without.

For some reason, I was having a pretty hard time around mile 12.5-16.  Something happened and I was able to rally and get a second wind.  My time was very bad though and I am concerned.  In order to hit sub 15 min miles, I have to run...alot.  I did not do that today and came in at 5:22:27.  My splits just kept getting slower through the whole ruck.  The weight felt really heavy and I just felt slow.  I only stopped to pee 2 times and to refill my water once.  Other than that, I was moving the entire time.

 

 

Run/Ruck

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1. Pushup Progression

5 rounds at 35% of 2 Min Max plus 1 final set

 

2. Situp Progression

5 rounds at 35% of 2 Min Max plus 1 final set

 

3. 3 x 1.5 mile run

 

4. (PM) 3 x 3 mile ruck at 45 pounds

 

I did the pushups at 30 for all 6 rounds, situps at 26.  I was not able to complete all 6 rounds at 26.  One round I only got 12. 

Runs went well today despite the 18 mile ruck yesterday.  10:31, 10:37, 11:14

I will ruck either at lunch or tonight.  20 miler tomorrow.

18 miles/60 pounds

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18 mile ruck at 60 pounds dry.

 

I carried 6 liters of water with me and started around 65 pounds.  I finished at 59...cant let that happen again!

 

This one took me 4:29:00 and I realized I was going to miss the cutoff with 1 mile left.  I ran the last mile and barely made it.  It was a tough distance, but made easier by our fall-like weather.  73 degrees is a LONG way from 93 degrees.  I have not had to pee during a ruck in the last 10 weeks, but today, I had to pee 5 times!  The cooler weather was nice and I was not sweating that much. 

I hope that this time is decent...I really have no way of knowing. 

Full Fitness Test-Goruck Selection

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2 min pushups

2 min situps

5 mile run

12 mile ruck with 45 lbs dry

 

This was good for me.  I learned alot.

Pushups: 85

Situps: 75

5 mile run: Actually 5.48 miles in 39:32 so easily under the time standard

12 mile ruck: 2:57:59

I felt fine before and during.  No nutritional issues on empty.  I had a hot spot on my right toe that was a little concerning, but no big deal.  After, I was tired...very tired this afternoon.

600 again

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600 step ups with 40 pounds to 16 inch box

 

or

 

Front Squat 5-5-3-3-1-1-1

then

15 Hang Power Clean @ 135

15 burpees

x 3 rounds

 

or, be like Mike Drew and go under 20 minutes on the step ups (new record) and then hit the power clean/burpee workout

Great job Mike!

 

My time was 25:52 on the step ups. 
The first time I tried this workout I did it in 25:26, last time, 26:15. 

Consistent but not really improving.  I felt really good, but just old and slow I guess.

16 mile sweat fest

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Sweat-fest 2014.  I drank all this, plus another 2 liters during the 16+ miler, crazy amount of sweat!

Sweat-fest 2014.  I drank all this, plus another 2 liters during the 16+ miler, crazy amount of sweat!

Traveling...

did a 16 mile ruck with 70 pounds in the Florida Keys heat and humidity.  I know I have been saying this alot lately, but I seriously do not think that I have ever sweated this much!  I filled my 3 Liter bladder 2 x, had a liter before leaving, then had another liter after.  I really felt like it was coming out of me faster than it was going in.

This was challenging.  I started late afternoon because I thought I might actually die in the 94 degree heat.  Probably pretty smart on my part.  The whole workout took me around 3:45:00.  I say around 3:45 because my phone died and I dont know the exact time, but I feel good that it was under 4:00:00.  I ran alot, although my running pace with a 70 pound ruck is slow it is still faster than my walking pace. 

The Florida Keys are lined with power poles so it was real easy to run one, walk one.  I did that through the majority of the run.  However, around mile 14, it got real and got very difficult to run.  I was ready to put the pack down, but I pressed on and through and made it back to the room to drink some more water.  I was actually a little concerned about Hyponatremia since I did not have my Hammer Endurolytes.  That is scary stuff and several young football players have died recently.  I just kept drinking small sips.  It was pouring out of me faster than I was putting it in.  I felt fine throughout, but did feel cold when I got back and took a shower.  That was kind of weird, but it passed.

This was good training because I watched the sun go down, then the mosquitos came out...and when they came out...they really came out.  Good training!

I have to get in 5 x 2 miles at some point over the next couple of days to complete this week fully.  It will be quite a challenge with my work schedule, but I will do everything I can to get it in.

 

Labor Day

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Did this one straight through..thanks to Rusty and Ben for coming at 5 am.

 

pushup progression

40% of 2 min max x 5 rounds plus final max set

 

situp progression

40% of 2 min max x 5 rounds plus final max set

 

run 1.5 miles x 4

 

ruck 3 miles x 4 @45 lbs dry

 

run times were all around 11:00

ruck times between 38-44 minutes

 

Fri PM

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Friday afternoon, I hit a 14.7 mile ruck on Raccoon Mtn.  It descended the mtn, then came back up again with some very steep ascents.  The guide book said there are places whee the grade was 20%.  I dont know, but I can tell you it was steep.

 

this ruck made me realize just how lucky I am to live where I do.  We have 100's of miles of trails like this to amazing places!  Thank you to SORBA and the volunteers who built the Live Wire 1, 2 and all the other trails up there! 

 

4:10:00

65 lbs