Monday, September 25, 2023

Next big event: GORUCK Tough (1 Dec 2023)

So, I haven't actually registered yet but... I'm gonna. The event is the GORUCK Tough Challenge, to be held on December 1, 2023 in Charleston, SC. 

Rucking is a sport with military roots, specifically the Special Forces. You carry a pack with a heavy weight (along with other gear) over some distances/terrain, and are given tasks (i.e. exercises) along the way that you must complete. Things with heavy sandbags, logs, jerry cans, pushups, situps, flutter kicks, etc. It's a team event and you don't really know what you're getting into when you arrive (unlike the Spartan events where there are very specific obstacles at known intervals). Speaking of the Spartan races, I got talked into this by the same teammate who talked me into the Spartan Trifecta a couple of years ago

So I've spent the last month or so doing a little bit of prep work... some ruck walks here and there (just put on the 20# pack and go for a walk or hike), some strength workouts, and finally been buying gear more recently. 

Sternum strap and hip belt accessories

New trail shoes

Heavy plate

For my training, I selected this 10-week plan that has a combination of strength workouts and rucking distance included. Seems like a good variety of workouts and gives me the structure I need for training. 

 Definitely a different kind of challenge, but I'm excited for it!

I got even more inspiration this weekend following the Selection event - basically the top tier event in the field of Rucking. It's a 48+ hour event where the Cadres are trying to get you to quit. After the first night, there were only 2 remaining - one male, one female. After 33 hours, the male was eliminated when the leaders determined he was not meeting the performance standards. The woman kept on, made it through the second night, and then was subjected to the final hour of the "shark attack" which involves about a dozen Cadres throwing everything - verbal attacks, demands to perform tasks and exercises, all sorts of craziness. It was honestly hard to watch, but MAN what a rush when she was finished! She became only the second woman to finish Selection, and the first one since 2013. Absolutely inspiring!

Some links:

So yeah.... here we go???

GORUCK Tough training - Week 1 of 11

So, on Wednesday I realized that instead of this being a gap week before starting my training plan, it's actually week 1. SO I had a little makeup work to do. Whoops!

Week 1

Monday
Planned: 1/2 mi ruck w/ 40# sandbag
Did: 1.1 mi run + 3.5 mi ruck with workout stations
Did not actually realize my training plan was starting this week, so I didn't do the scheduled workout. I did still ruck though! Ran my quick morning mile around the neighborhood before heading to the office. At lunch, put on the 20lb. ruck pack and did 9 workout stations (pushups, angled pull-ups, walking lunges, get-up/get-downs, chin-ups, dead hang, sit-ups, squats, step-ups) and completed a perimeter loop on the cross-country trails. 

Tuesday
Planned: PT
Did: 6.26 mi @ 8:55/mi avg
Again, had not yet realized what was on the training plan (and that I was supposed to be doing it already) so ran a #10kTuesday loop around the neighborhood in the morning. Getting some gorgeously cool temps here in the early hours! Loving it!



Wednesday
Planned: 3 mi ruck
Did: 1.5 mi run @ 9:20/mi + 3.17 mi ruck @ 15:46/mi + 21 min ruck PT
Returned home from an overnight in Charlotte for a concert and had Scott drop me off a little ways from the house so I could run back to it and at least get that part knocked out. 

Sunrise!

As I was then looking over my ruck training plan later in the morning, I realized this is week #1 and I had already missed some training - whoops! I'd planned to get out with the ruck anyway, plus my new shoes arrived and I wanted to test them out. So I strapped up and headed for a walk with a heavy backpack. Walked out the neighborhood and up to the equestrian park nearby, looped on the gravel and through some trails before heading home. Kept up a pretty good pace, close to a 15 min/mi when I was on paved roads at least!


New shoes for ruckin'


After lunch, I completed the ruck PT from Tuesday's plan as prescribed:
20 8-count man-makers
20 sit-ups
20 thrusters
20 4-count flutter kicks
> all the way through twice

Only took me 21 mins but WHEW that was hard. Did the man-makers on my knees for the push-up/row part. Wowza that was tough. 
Pinned under something heavy.

Thursday
Planned: rest
Did: 5.01 mi @ 9:37/mi
Had intended to run with the early downtown group but was late, so ran solo from Unity park. Turned out to be a good thing since I was dealing with a side stitch (again, argh!) and had to go super slow to start off. Thankfully I felt better as I kept running and was able to get 5 miles total running through Cleveland Park and back. Beautiful cool morning!

My 20lb plate arrived today, too
(I'd been borrowing one)

Friday
Planned: PT ("Bear With Me")
Did: 1.13 mi @ 9:37/mi + "Bear With Me" workout
Got an early loop done in the neighborhood before heading to the office. 
Early morning in the neighborhood

Somebody demanded belly rubs upon my return

At the office after lunchtime, took the ruck out to the cross-country trails for the PT workout and completed as described:

10-yard Bear Crawl

20 Ruck Squats

10-yard Bear Crawl

20 push-ups

10-yard Bear Crawl

20 Ruck High Pulls

10-yard Bear Crawl

20 4-count flutter kicks

10-yard Bear Crawl

20 4-count mountain climber

10-yard Bear Crawl

...TWO TIMES THROUGH

It honestly wasn't as bad as I thought it would be, but Friday PT isn't supposed to be too tough. I considered hitting the gym weights afterwards but opted to just stick to the plan since it's only week 1. Took me about 20 mins to complete all the way through twice. I was thankful for my gloves on the grass/dirt outside!
And I do like my new shoes I got for rucking/light trail running

Saturday
Planned: 6 mi ruck
Did: 6.13 mi @ 8:58/mi run + 6.08 mi ruck @ 16:38/mi 
Started off with the early crew from Swamp Rabbit Grocery for a short 6-mile easy run on the Swamp Rabbit Trail. Kept a chill pace and enjoyed the dark cool morning! 
Train track bridge at dawn

Sunrise

Got back to the car and loaded up with the 20lb ruck for the next 6 mile adventure. My shoulders were already sore from Friday's workout (so much for being an "easy" day!) and man, these miles were HARD to get through. I pushed the pace as much as possible and just made myself keep moving with the idea that "the sooner I'm done, the sooner I can take this pack off". I also drew some motivation and inspiration knowing that Selection was ongoing, and one of the two remaining candidates was a female (more on this in an upcoming summary post about rucking and what the heck this is that I'm doing). 

Anyway, was able to finish the 6 miles in about 1:40, and oh man was it hard. I took one break at about the halfway point to sit on a rock and prop up the pack for a couple of minutes, but other than that I kept it moving. Feel pretty good getting that first "long" ruck done!


Sunday
Planned: rest
Did: 60 min Vinyasa w/ Dena at SoulYoga + 1.9 mi @ 8:59/mi
Shoulders and quads/hip flexors are soreeeee. Took the first part of the day to rest, and got over to a nice stretchy yoga class at Soul Yoga in the late afternoon. Man that was needed! Lots of shoulder opening moves that felt great. Did a short run around Unity Park after the class just to get some recovery in the legs. 


Totals for the week:
23 mi run
12.75 mi rucking

Sunday, September 17, 2023

BRR Recovery week

Decided to give myself a recovery week even though I didn't really need it physically. Mentally though... yeah, I needed to allow myself some rest. Got a solid block of ruck training coming up and need to be ready for it. 

Monday
Did: 3.17 mi @ 8:13/mi avg + 23 min yoga for hamstrings
Got out on the trail after dropping D off at school and felt awesome! The legs seem to have come back to life a bit.



Later during lunchtime, I did a bit of yoga at home to stretch out the hamstrings. Ivy decided to help coach me. 🐶



Tuesday
Did: 6.28mi @ 9:13/mi
Scott traveling for work this week meant no track morning, so did a 2x loop of the 5k cross-country course at work. It was much warmer out than I'd anticipated and apparently still pretty exhausted from the weekend running! A much more difficult run than expected.

Wednesday
Did: 1.06 mi @ 9:10/mi + 0.9 mi pup walk
Quick single mile after morning school drop-off. Decided to keep it short and sweet based on how tired I was yesterday. Pup walk in the evening was nice. 

Thursday
Did: 15 min treadmill run + 30 min strength + 1.1 mi pup walk
Did just a bit of upper body strength work in the work gym with a treadmill warm-up. Finally feeling recovered. The run did not feel like a struggle.
Walked in the evening with pupper. 

Friday
Did: 1.3 mi warmup + 2.03 mi @ 6:43/mi avg
Friday evening was the BMW 2-Miler Performance Classic - the next in the Corporate Shield race series. It's the only evening race in the series, and has the fun features of being held on the BMW performance test track AND serves beer & pretzels afterwards (like a good German company would do!). I warmed up with an easy mile around the track with a couple of strides at the end to get myself loosened up after a lot of easy short runs this week. Felt good but the sun was warm and there's zero shade on the course. 


I hoped to have a time under 14 minutes - consistent with some of my better times on this race - but did not expect much beyond that. My course PR was 13:53 in 2021, the last time I ran this race, and that was a COVID year so it was at an odd time (small wave starts at varying times throughout the day). 


The course is mostly flat (~30-40ft gain over the 2 miles) though the first mile contains most of the up and down, second mile being very flat. 
I started off and told myself just go for consistent, sustainable, hard pace - but don't go crazy. It's so hard to gauge at the beginning of a run, with everyone around you fueled by adrenaline along with this course in particular having the most downhill around 1/4 mile in. 

Mile 1 = 6:40

Felt good but knew I didn't have much to be able to kick faster at the end. Just wanted to hold on and remain steady. A couple folks that I had passed at the beginning caught me in the last half mile. Tried to reel in a few more people as I approached the finish but also felt cardio-wise I didn't want to go harder. 

Mile 2 = 6:47

Course PR!! But the biggest surprise.... 2nd Overall Female! Could not believe it, but got some sweet socks as a prize. 

Part of the Milliken team!

Saturday
Did: 10.01 mi @ 9:38/mi avg
Slight struggle bus of a run with the group from Unity Park this morning... intended to do 11 and started off fine, dark run up the trail, turned around at 5.5 miles out, but on the way back started having a side cramp that wouldn't go away and I could run/breathe right to get rid of it. Walking was fine, so I walked a bit then ran another mile and a half til I decided 10 miles was enough and walked the rest of the way back to the car. Not sure what causes the side stitch.... I didn't have food beforehand, but I usually run on an empty stomach. I didn't get my usual half cup of coffee, so maybe that was it? But I'm not sure what coffee would have helped... ah well, still good to get 10 good miles in!

And a pretty sunrise

Sunday
Did: 8.02 mi @ 9:57/mi avg
This was longer than I'd intended to run this morning, but it ended up being great! The plan was to meet a portion of the BRR team that was out doing 16 miles from Unity. I was going to loop through Furman with them and call it good enough, but we didn't have an exact plan of when/where to meet. I got out right around 8 and started running south on the trail towards where they were coming from... eventually found 2 of them, turned and ran with them til their turn-around point in TR, ran back, found the other 2 of the group, ran with them for a bit, and stuck with them til they departed from Furman and I ran back to my car. It rained the entire time and felt amazing! 




A little over 33 miles for the week.... not bad considering I felt like this was a "low mileage" week!

Next up will be some discussion of ruck training/planning that will carry me through the remainder of the year (well, til December at least)... stay tuned. 

Friday, September 15, 2023

BRR week

Finally got my BRR report done, so now I need to recap the week leading up to it! Basically all easy single miles with of course #10kTuesday. 

Monday
Did: 1.07 mi @ 10:23/mi
One easy mile in the afternoon. Labor Day holiday, not much motivation to do anything else!

Tuesday
Did: 6.44 mi @ 8:50/mi
Went to the track as usual but just did easy loops of slightly faster straightaways + easy on the turns. 

Wednesday
Did: 1.05 mi @ 9:47/mi
Another easy mile in prep for big BRR weekend miles.

Thursday
Did: 1.2 mi @ 9:40/mi
Neighborhood loop in the morning.

Friday-Saturday
Did: Blue Ridge Relay! 

Sunday
Did: 1.3 mi @ 9:24/mi
Just an easy mile in the neighborhood.

Race Report: Blue Ridge Relay 2023

What a fun weekend with some crazy people living in 2 vans! Oh, and running up & down a few mountains. 

The adventure started out on Thursday evening when we loaded up and departed from Crossfit Corvus in Boiling Springs, SC. The team consisted of 7 dudes and 5 ladies, to make a 12-person open/mixed team. We made the ~3.5 hour drive up to Virginia and arrived at Grayson Highland State Park sometime a bit before midnight. Found our campsites, set up tents and hammocks (in the last bits of the passing rain storm), and enjoyed a few (maybe too many) beverages while we all excitedly chatted about the upcoming race. I was the only one who had run this race before, and only 1 other had done an overnight relay. The rest were relay newbies, which made the excitement level even higher!

After too few hours of sleep, we made our way to the start line in the dark on Friday morning. I was Runner #1 and our start time was 6:00 a.m. ... we finally picked up our packet and got our numbers at approximately 5:59 a.m., snapped a quick team photo (the only one we got the whole trip), and off I ran down the hill chasing the other starting runners who had already begun the race. 
Team CorvusRockers!

Lit up, ready to go!

Run 1: Leg #1 3.9 mi, Rated Easy

Did: 3.95 mi @ 7:30/mi avg
This leg was alllllll downhill within the park, basically from the campground to the park entrance. A beautiful run, but all in the dark for me. Got a brief glimpse of the first light of day over the mountains and yes, I stopped running to take a photo. Totally worth it - gorgeous! 🤩

Mountain sunrise 

I chased down the starters who were about 100 yds ahead of me by the time I got going. Passed 4 or 5 people before the finish, and felt pretty good. Didn't go 100% all-out since I knew the downhill on barely-awake legs wouldn't set me up for good runs later in the event. Still put up a great time that I was really happy with!

For the rest of the morning, we followed the remaining 5 runners as the sun came up, navigated through the mountains, and ended up at the Frosty's Choose & Cut christmas tree farm in West Jefferson, NC in mid-morning where we transitioned running duties over to Van 2. Got to hang out a little with the other team while we waited on Runner #6 to finish his leg. 
Team gazing at mountains

The Ladies: Kim, me, Kyra, Natalie (team captain!), Christina

The Dudes (minus Carson D.): James, Justin, Chad, Austin, Mikey, Carson M.

Once our 6th runner finished, we parted ways with Van 2 and headed over to Boone (the next location where we would become "active" again after Van 2's legs through the afternoon). First order of business was FOOD! We found Vicious Biscuit in downtown Boone and everyone enjoyed some amazing eats. 
Coffee

Ham, Egg, Cheese biscuit + Gravy biscuit

We were all SO full after this meal but it was much needed and amazingly delicious. Afterwards, we took a brief shopping trip to Mast General Store for some mid-race retail therapy and then made our way to Mt. Vernon Baptist Church where we still had a couple of hours before Van 2 was expected to arrive. We all spread out under shade trees and enjoyed some napping. 

Naptime

Once we got word that the last runner in Van 2 started, I got myself ready to run the longest and hardest of my 3 legs. 
Ready to run in the sun!


Run 2: Leg #13, 9.3 mi, rated Very Hard

Did: 9.13 mi @ 9:08/mi avg
This was definitely the toughest run of my three. It was about 5-6 miles on the Blue Ridge Parkway, with about a mile to get there and then a few miles afterwards through the town of Blowing Rock to the exchange zone. 
Exchange Zone hand-off - off and running

After making my way to the Parkway, I was greeted with hills, no shoulder on the road, and lots of tourists driving. Oh, and some nice views... those were good. The lack of shoulder was challenging, because I kept having to run on the grassy shoulder when cars passed a little too closely. I allowed myself to walk anytime I felt like I wanted to (and did quite often) but managed to pass about 7 people through this leg. Felt great about that!




Aside from the cars, it was quite a beautiful run and I felt strong throughout! 

Handoff to Kim

Luckily, because my leg finished at a community pool, I was able to take a quick shower - that was fantastic!! I felt like a new person after that, especially with how warm and sunny the BRP was. 

Through the evening hours, it started to rain. We got a pizza midway through this set of legs and shared it in the van. Darkness and more rain set in and the day started to feel verrrryyyy long. But one thing kept us going: potatoes at the fire station (more on that later). 

First, we picked up our last runner at an unnamed Christmas Tree farm in Avery County. It was raining, dark, muddy... there were tacos but we were ready to head down the road and get settled in for the first part of the night. We traveled to the Bakersville Fire Department where we enjoyed hot showers (for the rest who didn't get one earlier at the pool, like I did!) and hot baked potatoes with all the fixin's. 
Decorated with Xmas lights, because why not.

Potatoooooooo

With full bellies, we all settled into the van for a couple hours nap. Slept surprisingly well for being in a van, and woke up after a couple of hours again to a text from the other van that their last runner had started his run. I got up, got all my lights and night running gear situated, and got ready to head out into the early morning darkness for my final miles starting at about 1:30 a.m..

Run 3: Leg #25, 4.3 mi, rated Moderate


Did: 4.3 mi @ 8:35/mi avg
While night runs on past relays have always scared/bothered me, this one felt perfectly at ease. Maybe it's because of all the early morning running I've done in the past few years that has taught me to embrace the dark and not being able to see past my headlamp, but I really enjoyed this leg. There were sparse other runners, but enough that I wasn't out of sight of another blinky light or head lamp for very long. The route was quite nice with the rushing of the river to my left (though it was too dark to see). The last hill was noticeable but I ran the whole thing and felt strong knowing it wasn't going to last and the end would be close when I reached the top. 

Final exchange = finished!

I was quite happy to be done and felt good. I stayed awake for the next exchange but quickly found my comfy seat in the van and snoozed through most of the rest of the early morning runs. We reached the Laurel Branch Baptist Church just as the sun was peeking over the ridge in the distance. This was another favorite stop: pancakes!



We said our hellos to Van #2 (at least those that were awake) and enjoyed pancakes while waiting for our last runner to finish. Once he was done, we packed up and made our way into Asheville (again, I napped) to have breakfast (second breakfast) at Tupelo Honey.

Van #1 cheers!

After we finished up another delicious meal, we headed to Highland Brewing to wait at the finish line for the others. I may have napped again. 

We got to Highland about 10:30 a.m. and proceeded to beer celebrations! Around noon/noon-thirty the rest of the team arrived to await our finishing runner. 
Van #1 - Carson M (and van driver extraodinaire), Austin, Carson D, Chad, Kim, me

The rest of the afternoon was spent hanging out at Highland, cheering on other teams as they finished. Our team finished with a time of just over 31 hours... very close to our estimated ~30:15, which was pretty good considering we were a mostly newbie team with no idea how we would do on this sort of event! 

Tons of fun and laughs, and of course... talks of "next year..."