What are you currently doing to prep for SFAS or SFRE

[iintc22]

Today I went to the first of several summer meets for a local orienteering club. I believe most of these are going to be 'sprint' events, where the points are close together and participants run the course and compete for time. So it's not like trying to navigate long distances with a ruck, but good practice map reading and terrain association nonetheless.

[Tandem]

Unfortunately deviated from my training schedule yesterday and decided to do sprint workout with a coworker, no one at the office is aware of my intentions yet, just getting a run in. I wound up pulling my hamstring, thought it may have just been a cramp so I jogged a mile back home and stretched/iced last night and woke up with similar pain this morning. Really unfortunate because I was actually getting to the point where I enjoyed running, and my ruck times were decreasing as well. A bit of (small) set back, but will focus on healing up and driving on.

[Joker]

Have a Doc take a look at it.

[SouthernDZ]

R.I.C.E.

[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.

[iintc22]

Rucked a course as fast as possible walking only. If you're not already, I would recommend using this website/app:
www.mapmyrrun.com

Here's what I did today:
https://www.mapmyrun.com/routes/view/2547918394

If you're in the area, send me a PM and we can train together.

[Alpina]

Haven’t posted in a while but still working. Today was just running.

1 mile run
Rest 10 minutes
1 mile run
Rest 10 minutes
3 mile run, keeping heart rate under 160

Did 6:13, 6:31, 25:56. That’s a PR on my mile time.

[slippery_squid]

45 min ERG Row
:30 sprint every 1:30
Avg 320 watts; peak 997 watts

then
Super Squat
20 reps @ 75% 1rm
1 rep every 7 sec; cant rack bar until all reps completed.

[slippery_squid]

4 rounds
8 reps @ 95lbs
Upright row
Power clean
Press
Front squat
Press
Power clean
Upright row

If you drop bar, start set over. 3 fails and lift is done

Treadmill with 60lb ruck
4.1 mph
Every 1 min go up 1.0 incline until max, thennwork back down to 0.0. My treadmill goes to 16.0.

Then
Farmer carries @25lb dumbells with 60lb ruck for 1 mile. Every drop is 5 renegade rows +1 rep for each additional drop

[Joker]

Strive to max the physical fitness test as well as climbing ropes and chin-ups. Get those ruck times down to around 12-minute miles in rolling hills on sandy terrain, target 2.5-hours for 12-miles.

[slippery_squid]

Originally Posted by Joker

Strive to max the physical fitness test as well as climbing ropes and chin-ups. Get those ruck times down to around 12-minute miles in rolling hills on sandy terrain, target 2.5-hours for 12-miles.

Unfortunately not too many sandy hills in the metro area. But I ruck on the loose gravel/squishy shoulder of the hilly roads. Average 12:30/mi for 12 miles. With 60lb ruck and 7lb PVC rifle.

[Alpina]

2x20 Minute runs today with 10 min rest. Did 2.85 miles and 2.5 miles.

[Tandem]

Have not been able to do much cardio lately due to the pulled hamstring, currently working week 10-14 of the SFAS Thor workout program. Instead of the leg lifts I have been doing 120m farmer's carries. Today I did week 12 Day 1 lifts and ran a slow mile just to get the hamstring firing. Felt really good but it is a bit tender now so I will ice and stretch it.

I was finally able to get to MEPS and take a physical, unfortunately I need an eye consultation for my astigmatism, I was initially upset but just gives me more time to heal the hamstring and get the rucking/cardio back to where it was. I have actually been itching to run so it does suck, but I'm being quite cautious because the last thing I want is a lingering issue.

Unrelated: I attached an image I think a few of you all will appreciate, it was done by a gentleman named Ben Cantwell, Marine Corps veteran and artist, no intention of advertisement.

Onward gents,
T

[slippery_squid]

800 meter bear crawl in 25# vest.

[slippery_squid]

Ruck
80# 400m
70# 400m
...
10# 400m

Walking as fast as possible.

At completion of 10# 400m
400m walking lunge no weight no time.

My ruck mile is down to mid 12s with a little bit of shuffle.