Saturday 8/9

[rord]

Post your comments, questions, time and weight.

Hoo-Yah!!

[da_runner]

Hi all,

This is actually a serious question.

I've noticed a fair amount of ruck runs being prescribed, and being a somewhat over the hill type athlete, I went ahead and did a few to how I would fare. Average 9/10 min split. Not good, not bad, areas of the body that are systemically weak due to overuse are aggravated.

OK, that said, I should offer also I've got the longitudinal study bug, so I checked to see how SOF fared years after service.
Guess what, the research says the body suffers, many great service people as well uber competitive athletes suffer as early as the 40's and 50's. This can be lower back problems, joint issues, less than stellar physical capabilities, progressive illness, depressed immune systems, etc.

Now, with regard to the military, have no doubt I understand who is being trained to do what under every condition.

So here is the question, Should ruck runs banned during training? I can understand hikes, I can understand going over a mountain, I can understand going all night, but I question whether the 5-6 mile ruck runs are wise to prescribe. My thoughts are if I had to run then I will run with no matter how much weight I am carrying.

Thoughts and rebuttals are welcomed.

[tomny]

here we go with the time

Rucksack Run

5 miles with 25lbs (minimum)

Actually i have run with a sand bag

time 1h and 30 min

In the afternoon :

500 Flutter Kicks for time (4 count)

1st 3min
2nd 3.40min
3rd 4 min
4th 4min and 30 sec

[wcor]

No ruck run for me today.

Felt like hitting the gym today. It's still beach season you know;)

Bench: (135x10)(185x6)(185x6)(205x5)(205x5)(185x6)(185x6) (135x15)
Skull Crushers + Press: 10+10 x 10(55lbs) little rest as possible
20 dead hang pull-ups
100 push-ups

500 Flutter Kicks in 17:20. They sucked big time

[da_runner]

I did a scaled version of the WOD.

Beautiful hot Greenville at 14:00 5 miles and then I followed up with the flutter kicks, I got to 250 and just got up, not proud, but that is the fact.

both activities together 46:35

[igurman]

Going to do the run tomorrow with a friend..
so today decided to do(my first):


"Murph"
Run 1 Mile
100 Pull Ups
200 Push UPs
300 Squats
Run 1 Mile


first mile 6:30

pull ups + push ups + squats - 25:30

last mile 6:28

Total 38:30

Puked after the last mile, but hey, I got it done in 6:28 after most of the Murph, so I'm very much pleased.

I Split the workout to 5/10/15 and sometimes doubles (10/20/30), 14 singles and 3 doubles ( so it of course sums up for the workout as rx'd.. nothing wrong with it right?)

[rsctt83]

I am going to chime in on this as well. The most important point is that it is impossible to design a WOD that applies over a wide spectrum of students with varied strength, experience and ability. Having said that I feel occassional ruck runs are an important component in preparing for SOF career if and only if you are an experienced runner. That's really the crux of the problem because if you try this and you do not have a very solid running background {years of running} you are going to be at risk for injury. Why, the added weight exponentially increases the stress on your body, do this downhill and the added speed due to gravity assisting you will increase stresses even more and therein lies the potential for injury.

If you are an experienced runner 25# is no worries at all. I ran Mt. Whitney this weekend and it was hot up in the Sierra's. I ran up with 100 ounce bladder filled and on downhill because it was so hot I filled my 100 and 70 ounce bladders, not sure of weight but with water, pack, first aid kit it was probably close to twenty pounds and I was flying downhill, My point is that I have logged lots of trail miles and my body is used to stress and so my ruck run was no worries to me.

Coach Ord has to presume a certain level of experience and training when designing these workouts, they are for serious pre-SOF people and so they are appropriate across that spectrum of the population.

Perhaps there should be a disclaimer so that non-experienced people don't jump in and try these and get injured.

Just my two cents

[rord]

That's and excellent post Scott, and you and Da_Runner both make great points.

If the WOD as prescribed does not fit your particular level of fitness or skill, you need to modify. The point is not to follow this program as if it's been designed specifically for you, but to read into the objective of the workout and modify as needed so that you:
1. Are appropriately challenged
2. Progress towards a greater level of fitness without injuring yourself
3. Have fun

I hope this helps in the future for those that feel the need to tailor some of the training due to fitness level, skill level, age, and objective.

A good thing to remember on a day where you may be thinking: "gee that seems like it could leave a mark" is this little tidbit:

Regardless of the workout, on your best day you will only see a slight improvement in overall fitness, on the worst day you could undo everything you have worked so hard for.

Da-Runner, you are wise to scale this down a little, and I'm glad you raised the flag on this one. It benefits no one to post a great time today and then spend the next six months recovering from an injury.

[da_runner]

Thanks Rscct and Rord,

[cbrittendahl]

Did this on Saturday, but only now am I able to post. (Still not comfortable with weighted runs so I only had about 10#s).

5.14 miles in 38:02 (I'm pretty sure this is a PR)

I wanted to get in the pool, so later in the day I swam about 1200 meters practicing various strokes.