35 lb ruck 5 miles 1:13:56 14:47 ave pace

 This went well, obviously good sleep , sciatica almost zero. took an apigenin at midnight after waking up and it helped
Legs did not feel light and it was work to keep the pace but I could

137 HRV!

164..4

36 kg swings 25 x 5 ( 27 min) 16 kg kb front squats 4 x 5, 3 way pullapart 3 x 30

  Decent sleep but still sciatic tibial nerve woke me up at 12, pillow under knees helped

This is getting old but swings felt strong and safe

Next week 40 kg for 20 sets , back to cycling weights and volume

164.8

11.3

35 lb ruck three miles 44:25 14:44 ( second fastest/tie)

 Slept ok, not great but I got some good speed early and my legs held. Got to start at 11 instead of noon and that helped. No body issues from yesterday

20 lb CB Casts 5/5, 1/15 with 15#, 20 kg swings 25 x 5 in 20 min, Floor pushups 3 x 20

 Decent sleep, sciatica 90%+ gone  thank G-d

Arm casts were solid and pushups were fine

166.8 !

11.1

16 kg press 10 x 3/3, 36 kg belt squat 5 x 8, floor pushups 3 x 15 1 x 112 , band tri ext 3 x12

 Sleep best in week.Sciatica much better. Right now feel normal

workout felt ok

165.4

11.1

35 lb ruck 3 miles 1:14:28 14:53 ave pace

 This was hard. Sciatic woke me up at 1 am and although I ended up with 6:18 sleep my HRV was 12!!! and I feel it

Tried to use the quicker steps to get some early speed but the first mile sucked 15:36 but then I went back to Lean, Fall, Push and things got better just took me two miles to warmup. 

165.0

11.5

32 kg swings 30 x 5 in 30 min, floor pushups 3 x 15 , rev pullaparts 4 x 20

This went way better than expected. slept well last time til sciatica woke me at 1, pretty strong line but that was the first night in 4 with no alleve or ibuprofen just one aspirin

But sleep numbers were good and I felt ok

I think not doing enough  hip opening squats was the base of the problem,knee and ankle mobility are good but hips I ignored

A few sets of flat footed, wide stance supported squat stretches seems to have made a big difference

But at least I'm not panicked now and have been able to sit still and relax. First time in awhile not feeling inner torque

Also did the pushups ( partials with power like before) and 8 kg kb press to see

felt ok on both

164.8

35 LB Ruck 3 miles in 44:58 14:59 ave pace

Realized I didnt know exactly HOW to ruck faster; should I push off harder? Leave my leg extended longer? Faster race but that means what?

Turns out it means faster STEPS PER MIN!

At 15 min/ mile my stride length is 29/30 inches at that equals 121 steps per minute. To Ruck 14:30 I have to take 125 steps per min

Now I have to key in on exactly how many steps per minute I'm taking now

Excited though to finally  have the answer; I just didnt ask the right question

166.4

11.1