Day 430: Breaking Out the Rucksack

Though I slept an average of 1-1.5 hours less than I have over the past week, I was able to get almost an additional hour of deep sleep which was great.

When I woke up I was already sore in my lower back, hamstrings and glutes from yesterday’s 15 minutes at a 15% incline on the treadmill.

I still had some soreness in my left shoulder that I continued trying to stretch out during the day. It wasn’t painful but more like a deep soreness.

As usual, today was a blur of a day with back-to-back meetings all day with only a short break for lunch and another break at the end of the day when I quickly tried getting a bunch of work done.

When I came home I thought that today’s Spartan WOD would be fairly easy when I first looked at it. I should have known better. Today’s workout was:


  • Dynamic warm-up
  • 75 jumping jacks
  • Elliptical - 1 mile at 9.5 min/mile

Main set

  • 20 burpees
  • Elliptical - 1 mile at 9.5 min/mile w/25 lb rucksack
  • 30 crunches
  • 10 leg raises
  • 30-second plank

Cool Down

  • Stretch

The mile warm-up and main set were dictated as a jog and run but in the interest of not injuring my ankle again I opted for the elliptical.

For the main set I threw on my 25 lb rucksack and managed to keep the same 9.5 minute/mile pace that I did during the warm up. It was my first time using my rucksack in several weeks since my ankle started really flaring up.

That pace, while not that fast for most runners, is infinitely harder when you have a 25 lb plate on your back.

When I was done with my workout I felt very accomplished which is always a perfect way to feel after finishing a workout.

In between doing a bit of work tonight while waiting for Laura to come home from work I have also spent the evening watching the Democratic Debate on CNN. While I generally refrain from talking about politics publicly, I do enjoy watching the debates.