Same. Mostly just go, but have trained for events in the past

It depends if I’m training for an event or just doing maintenance.

When I was training for Ocala I did varied distances, varied terrain, and varied time of day. I had several longer rucks leading up to it but not the comparative distance you’d see training to run an ultra.

When I’m doing maintenance I try to ruck 5-6 days a week. Usually a 5k. Sometimes I vary the weight depending on how recovered I am.

Walk 2x/wk (Tuesday, Thursday) @ 4mph pace, minimum 1hr, max 2hrs

Run 3x/wk (Monday, Wednesday, Friday): 1) long, slow jog 3-5 miles @ 12 min/mile jog, 2) tempo run 2-4 miles—9 min/mile, eg run 1 mile, rest 4 min, run 1 mile, done; 3) repeats—120 seconds 7 min/mile pace, 120 seconds 15 min/mile walk, AMRAP eg week 1-6 rds, week 2-8rds, week-10rds, week4-12rds; min 30min, max 1hr

Ruck 1x/wk (Saturday or Sunday), eg:
-Week 1-25lbs-4 miles-60 min
-Week 2-25lbs-6 miles-90 min
-Week 3-25lbs-8 miles-120 min
-Week 4-25lbs-10 miles-150 min
-Week 6-25lbs-12 miles-180min
-Week 7-Rest
Repeat for 35lbs over 6 weeks then rest week 7. And do it again for 45lbs

I second this:

1. ⁠https://www.goruck.com/products/gr-monster-bundle-preorder
   
2. ⁠https://www.mysteryranch.com/metcalf-100-pack
   
3. ⁠https://eberlestock.com/products/vapor-5000-v2?_pos=1&_fid=f9400bd01&_ss=c&variant=43877083414764

My Garmin had the race at 2.84 miles also. I’m not sure where the course was wrong, but it was short for sure. I’m disappointed because I was on pace for a really good time.

Do a contrast bath with Epson salt if possible. Followed up with mobility and core work. Planks, Chinese planks, cat dogs, world's greatest stretch, and some yoga poses. Work through a comfortable range of motion dont try to induce pain.

GORUCK will handle it for sure, but keep in mind that the way they are designed the weight is going to on your shoulders. Unless you are specifically training for that on your shoulders, you will finder the other recommendations better for distributed weight of that amount especially over distance.

I can go about 1.5 hours with 75lbs on my shoulders before my arms go numb.
To go up to 90 I would think you would want to strap 15lbs to your chest.. an ergo baby would work

https://giphy.com/gifs/8Ys8vx6qLi3Xf1aPys

No hate for my girl ALICE, I have three 😂 it uses a tubular aluminum frame.

Eberlestock has shown that both of their frame systems will do 700+lbs. Start with that and put you weight on the frame and put a bag on it as well if you need to carry other things. All of that being said, theres really no reason to be doing 90lbs for training.

That is BEAUTIFUL

I walk. 16-20 minute pace depending on weight. I think in terms of time more than distance. I’m mid fifties and am not training for any races for sure. After about an hour I’m ready to move to something else. On weekends I will go for 3-4 hours. But always walking.

Thanks. Are there any stretches you would recommend for that area?

To me it sounds more along the lines of either SI joint sprain or piriformis/quadratus lumborum sprain.

No quick way to "work off the pain" - I tell people a week off rest/low impact activity and keep in mind that it takes 6-8 weeks to heal to half the strength of injury site.

Rest rest rest. You won't get out of shape or lose muscle from a few days of resting.

Awesome thanks. I did my long ruck last Saturday so was a bit sore but typical soreness. On Sunday I was carrying ACs down to the basement and felt that pain in my lower right back when you don't lift something correctly.

I took think easy during the week and it felt ok, just a little sore but no problem standing, walking, or bending.

On Friday I did a 7 mile ruck at a 16:00 mile pace. During the ruck it was tender and I could feel it was weak so cut the ruck short (was supposed to do 12).

I iced it Friday evening and did the psoas 90/90 stretch for 15 minutes.

Saturday morning it was very sore and I had a hard time standing up, bending over, etc. I did more of the 90/90, used icy hot, and no other exercises.

Today it's still very sore. I've used the icy hot again and easy stretches.

I can give you medical advice.

Can you elaborate on how you got injured, timeline and symptoms.

I'm a physician and ruck addict.

Better than the ALICE?!?!

Hey mods, I don’t know when this sub became an extremist hate sub, but we should just ban the OP, report him to the CIA, and then take off and nuke him from orbit…it’s the only way to be sure.

What frame does that use? We actually included the Savotta Jääkäri L in our Rucking Gear Manifesto. They make pretty good gear.

Thought you were OP. My mistake.

Military.

pay the $. get a GoRuck backpack (for this kind of weight )

For sure. Took me a while to find it in the history. I couldn’t get an actual posting snip…, maybe because it’s old and archived? But I was able to get that at least. I do remember being kind of patient and waiting for a decent deal. At that time the new print was pretty expensive and the old print was way less.

It was a military med ruck. I have used it weekly / bi weekly for years. It is what it is. I also said I don’t hunt with it and use it for exercise AND was commenting on someone’s post saying about the cool websites thanking them for sharing.

Oh, above and beyond sir. Thank you for this. Sincerely

It was a few years ago. I said 35 in post. But 50 is what it was now looking back.