Forty-Mile Ruck: Lessons Learned

To prep for the (in)famous Star Course, I tried a 42-mile ruck march.

I’d read one man’s AAR suggesting that in training you aim for 40 miles (64km) in something close to 10 hours, and on paper that sounded almost reasonable. It’s only 15 minutes per mile, right? Heck, I’ve motored along at that speed in perfect contentment for plenty of 12-mile marches with a 30# pack. So with just 20# dry (not even 10kg), wouldn’t I cover at least the first half of my journey at that pace? And if I allowed myself a full 12 hours, plus an extra hour for lunch, that would be almost leisurely! Right?

That was HUBRIS, and I got punished! Instead of treading a merry 13 hours, I slogged out a tough 15½ hours, and rather than a carefree and gay picnic walk, at times it felt like a death march.

This was a major lesson in all the factors that can slow a march down. Let me count the ways!

What I Did Badly

Feeling so sluggish, I sensed I was in for a long day. But I had no idea just how long.

First was my own poor condition. I’d been training hard, demanding a lot of my foot muscles (which work overtime in yoga and kettlebell lifting too), and the day before my ruck romp, I’d had a small migraine that I tried to cure by testing my rep max in the kettlebell snatch. (That worked pretty well, by the way.) Coupled with a 4am wakeup, it’s little surprise that I felt like hell when I started my walk, and it slowed me down. By mid-morning I was already an hour behind schedule. And that was before other adverse conditions started piling up.

I am blessed to live out in the country. Only problem is, my body thinks it belongs in a different country.

What other adverse conditions? Next was the heat, which is my personal kryptonite. I’m stocky and descended entirely from Northern European bog dwellers. Even in modest heat, a full sun clobbers me like an axe.

I made some poor nutrition choices too. Normally in these long events, I thrive on a scant 25g of carbs per hour and, being keto-adapted, I draw the rest of my calories from body fat. It’s a trick I got from ultra champ Zach Bitter and it makes me immune to the usual nausea and GI trouble of endurance events. But on this morning I treated myself to a big, sugary frozen mocha, and it was way too much carbs and gook. I’ll spare you, gentle reader, an account of the results and just summarize them as “sub-optimal.” Lesson: Just 25g of carbs per hour.

If you want to geek out on this stuff, read the work of Mike Prevost.

By my choice of routes, I also gave myself a (poorly timed) lesson in how much you can be slowed by terrain. The Army has researched rucking speed and found that, even more than pack weight, you’re slowed by factors as mundane as the ground’s surface. And elevation gain is another biggie. When climbing a 10% grade, you cut your speed in half. (EDIT: Researcher Adam Scott finds that it’s only a one-third reduction.)So on one steep 4-mile stretch, I climbed for almost two hours.

Nor did I factor in stream crossings. Foot care guru John Vonhof insists that you remove shoes and socks at streams, carry them across, and dry your feet before putting them on again. I did this each time, dutifully but grudgingly, but I ate up nearly an hour and disliked feeling my way painfully across the stream bottom in sore, bare feet. Lesson: Bring water shoes and a microfiber hand towel. On trips where I’ll recross the stream at the same point, I can even stash them near the crossing to wait for my return trip.

Finally, maybe it wasn’t the best idea to wear brand-new boots. Though they didn’t need much breaking in, they still required time-consuming experimentation on the trail, trying different combinations of socks, liner socks, and lacing.

Ridiculous math like this is an example of why the metric Mondopoint system is so great. You measure your feet in millimeters. That’s your size. Simple.

However, there was one thing about these boots that was a godsend: they’re actually big enough! My toes have never been so free. I owe this too to John Vonhof, whose simple trick is to remove the insoles from your shoes, set them on the ground, and stand on them. If your feet lap over the insoles at any point, or even touch the edge, the shoes are too small. That’s how I went from a size 9.5 to a 10.5 Wide!

What Went Great

Aerobic base: Aerobically this trip posed little challenge. As in all my training, I throttled back enough to stay within my “MAF” heart rate (“max aerobic function”). And even on such a long ruck, I found, as long as I stay within my MAF heart rate, I can put my legs on cruise control and motor along indefinitely. My feet might get sore, but my heart and lungs can hack it just fine.

Our Lady of Electrolytes and Mr. Delirium

Electrolytes: At long last, I didn’t cramp! I can’t take credit for this. The unsurpassable Lean Solid Girl met me at my turnaround point with a princely feast of burritos, trail mix, cold drinks, and (best of all) electrolytes.

Blisters: I only got one blister, on my heel. Zero blisters would be better, but I’ll take this as a victory considering this was a distance PR in boots that were new out of the box.

The Great Takeaway

The home stretch. From this bridge, it’s 3 miles to my door. The last time I passed it feeling this tired was only a few months ago. That night I was doing my first 12-miler, but now that’s just a warmup. Reflecting on that was a real morale boost. #cookiejar

I didn’t quit. That’s the great takeaway. At 5:30am, only 5 minutes into the day, I still had a lingering headache from the day before, felt like hell, and had no spring in my step, and I thought, “I picked an awful day to do this. It will be amazing if I actually finish 40 miles today.” And I was right on both counts: it was terrible timing–WTH kind of plan is “be sick all day, then max out on snatches, and then do 40 miles the next day?!”–and it’s amazing to me that I finished it. I should have rescheduled–stupid stuff is stupid, and it would have required effort to choose a worse day for this. But once I (foolishly) committed to it and decided to stick with the (dumb) plan, it was almost a certainty that I’d finish–eventually–as long as I didn’t quit.

Rucking up at Mile 23. Don’t believe the smile, it’s a lie. I’m feeling pretty sorry for myself here. Out of the frame, milady’s Prius is whispering, “Give up! I’ll take you home right now. How about some air conditioning?”

And that, friends, is the big lesson. (Cue the “rousing emotional crescendo music!”) It seems that in an event like this–a low-intensity slog played out over a very long time–there’s almost no way to suck so much that you can’t finish. There’s no opponent to KO you, pin you, or steal the ball, and you need zero coordination or athletic talent–it’s just walking. Physically the demands aren’t even very intense or the perils great: you won’t get a concussion or cascade off the side of Mount Everest. You can suck as much as you want for as long as you want, but unless you decide to quit (or you get abducted off the road by a UFO), you are pretty much assured of succeeding eventually. As Goggins says, “No talent required.”

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2 thoughts on “Forty-Mile Ruck: Lessons Learned

  1. That’s funny, I also went from a 9.5 to a 10.5 wide, same deal, a few years ago.

    I’ve just tried two new boots, here are my brief thoughts:

    1. Italian jump boots, “anfibi da para”–huge, heavy, ugly, probably 1-2 euro sizes bigger than you’d expect, 12 holes, Norwegian welt. Super water proof, weight about 1.2kg each, could work as a winter boot, but pretty crazy as a daily wear.

    2. Old IDF “red” boots, with the Brill sole. Pretty wild, a lightweight old-school boot. 9 holes, soft leather, roomier than a munson last on the toe. If we’re close to the same foot size, then a euro size 44 could work for you. These aren’t better than rockies, but at least now you know about them.

    3. Still waiting for the SADF boots–ordered two pairs, UK 9 and UK 10s, as I don’t know what will actually fit. Will report back when I get them.

    Anyway, yeah–toe allowance, game changer. You might enjoy skimming The soldier’s foot and the military shoe; a handbook for officers and noncommissioned officers of the line by Dr. Munson, Edward Lyman, b. 1868
    https://archive.org/details/soldiersfootmili00munsrich/page/n2 . Not a profound book, but interesting to read the musings of someone who was deeply involved with that stuff back when marching was the way to get around.

    Will get back re: those other emails soon,

    -D

    Liked by 1 person

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