Thursday, October 19, 2017

Faster steady state ruck



I've dropped about 10 -15 seconds per lap on my regular pace these days. Not sure why but I'll take it. I'm sure just more miles in the legs and  increased aerobic foundation over time but it's nice. After times before were 7:50-8:00 per lap
Now it's 7:40 - 7:30 per lap with not much more exertion.
Still waiting for a crisp Thursday afternoon on both sides of the park! LOL
Tired of hot

45 lb ruck
6 laps
50  min
7:30 last lap

BW 170.4
BF 12.7
W 56.4

wow, I am actually dieting too. cutting back carbs and overall cals. This is strange

ok day off tomorrow then 32 kg ( for a change) for 10 x 10/10 and some max power

datsit
dfq

5 comments:

Anonymous said...

Water Retention?

Mark Reifkind said...

No, I don't think so. Mainly muscle with some fat. My waist is up about 3/4 of an inch but my shirts went from medium to tight at large :)
legs and hips bigger too.

I'm older now and can less tolerate extra calories or too much junk food.

But my upper body work load has tripled over the last few years

Anonymous said...

Ah, gotchya. I'm kinda in the same boat. I'm 51 and have been working out more with weights these past few years over running. I hurt my knee and haven't been able to run anymore so I started to do more squats which really helped my knees. Still can't run, but I can walk pain free.

I started training with the Kettlebell back in August and I'm in the middle of Viking Warrior Conditioning as well as other strength exercises - Military press, bent press, squats etc. Last night I completed 64 rounds of the 15:15 protocol. My legs are bigger and it seams like my waist is as well. I can't lose weight as fast and seem to retain water more lately. I feel great though.

Anyway, your blog as well as your web site has been a huge help to me. I wish you and Tracey all the best of luck.

Thank you

John

Mark Reifkind said...

thanks John

if you can walk pain free you should try adding a little weight with a pack. It's almost as good cardio wise as running.
VWC is what carried me through, for cardio, before my TKR and when I could even walk! 64 rounds is excellent, not even close to easy.

There are so many reason for weight to go up but if one is swinging and snatching hard, AND doing legs hard that can put on weight and make waist bigger too.

but of course, REALLY check your diet :)

Good luck and Tracy says thanks too

Anonymous said...

Hey Rif, I have to thank you again. I gave the weighted pack a try last night. I used my 16kg bell and treadmill set at 4% grade and 2.5 mph. I didn't want to push the speed for my first time as I really didn't know how my knees would react.

I'll tell you, I felt great during and after the 40 min/ 1.66 mi walk. My quads, traps and shoulders are a little sore today, but other than that I feel great!

I since completed VWC and started a new program. Ruck will be added into the rotation as either a warm-up or an "active" day off.

Thanks again, that was really great advice you gave me.

John