GORUCK Heavy SitRep

I am 20 days out from the “GORUCK Heavy” event. Normally I reserve this blog for content that I think will have general interest, not “training log” entries. But this month will be a little different, as I leave a sort of memo for my future self, and this post is a snapshot of my training right now.

What is a “GORUCK Heavy Challenge?”

For 24 hours, you and a team carry backpacks full of bricks and various sandbags or logs, with assorted calisthenics mixed in and periodic plunges into cold water. If I’m not mistaken, the evening begins with a PT test (a timed run, pushups, situps, and maybe pullups), followed by a timed 12-mile march. After that, a vomitous PT beat-down sardonically called the “welcome party.” And then you march around together carrying stuff for the remainder of the 24 hours. Typically the team covers 40 miles and the completion rate is 50%.

Last year I did a shorter version of this, called the “GORUCK Tough,” that lasted only 12 hours. All of our people completed the event.

Diet

Last year I trained in full ketosis and only started eating M&Ms and the extremely awesome caffeinated German military chocolate during the event. This year I’m follow low-carb endurance champ Zach Bitter’s approach instead, allowing myself 15-30% carbs to support a high training volume in this last month. When I start my taper, on about D-7, I’ll go back into ketosis and stay there except for a wee little carb load on D-2 and D-1.

Resistance training

Last year I competed at 162 lbs. and 9% bodyfat. For me that’s tiny. This year, I was persuaded that muscle mass pays in ruck marching so I decided to carry an extra 10 lbs. of muscle. As of today, I’m 175 lbs. at 11% bodyfat and I’ll probably stay right here. 

I got both arms injured in a car accident, and they’re only now returning to something like normal, so I feel that I’m behind on resistance training. I’m relying on GTG and ladders for pushups and pullups, and a few days a week I do one high-rep set of 16kg kettlebell snatches if joint health permits. (If you’re not familiar with GTG and ladders, stay tuned. I’ll cover them soon for the “lazy strength” series.)

Aerobic training

Amazingly, right now this is my strong suit. For months I’ve been racking up lots of volume, roughly using Stu Mittleman’s approach. (I’ll cover this soon too.) Most of it has been actual ruck marching, including lots of 12-mile rucks and one 24-miler, but there’s been some variety too: a little biking and running and sometimes wearing ankle weights. (Since the upcoming event will start with a 2-mile run, during the next couple weeks I’ll have to practice a few of those, just so that my ankles and calves remember what to do.)

Recovery

My recovery stinks. Rectifying that has to be Priority #1. April is my busiest month and my sleep schedule was torn to shreds. For the remainder of this month, lights-out is 10pm.

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