Out for a ruck with surprisingly fresh legs. Despite yesterday's demanding 19.5-mile trail run, my body was ready for more – just at a more deliberate pace.
I loaded up with about 30 pounds between vest, gear, and water. The goal today wasn't to push pace but rather stay primarily in heart rate zones one and two, seeing what that "easy" pace might look like after yesterday's effort.
Spring Signals
The forest floor showed promising signs of renewal, with everything starting to turn green – a welcome shift in the seasonal landscape.
The first 5K took 58 minutes at a comfortable pace. Nothing strenuous; I just let my legs move as they wanted. My average speed settled around 3.2 miles per hour, which felt perfectly appropriate given yesterday's distance.
Recovery Nutrition Strategy Vindicated
What surprised me most was how good my legs felt after such significant mileage the previous day. My post-run nutrition strategy—essentially stuffing my face after yesterday's effort—seemed effective. I went to bed feeling full but woke up hungry, suggesting my body had put those calories to good use during overnight recovery.
The second 5K maintained the same 58-minute pace as the first. Consistency was the theme today, with the body feeling strong and steady throughout.
Final Stats
Here's the breakdown for those keeping score:
Distance: 8.7 miles
Time: 2 hours, 44 minutes, 8 seconds
Average Pace: 3.2 miles/hour
Elevation Gain: 1,332 feet
Heart Rate Zones:
Zone 1: 34% (≈57 minutes)
Zone 2: 9% (≈16 minutes)
Below Zone 1: 55%
Training Effect: 2.1 base aerobic
Training Status: Productive
Recovery Time: 35 hours
A solid weekend of training with nearly 8 hours on feet – yesterday's 19.5-mile, five-hour trail run followed by today's 8.7-mile rucking session, just under three hours.
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