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2013 Recover from the Holidays by Bob Kopac
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Run for Heroes Details: what is a ruck?

Monday, July 11, 2016

Register now for a tee shirt

The Run For Heroes Race to honor our military, fire, police and first responders is only days away! Saturday, July 23rd at Arlington High School! If you want to be guaranteed a T-shirt, I have to order them by this coming Wednesday. You will want to register today or tomorrow!

What is a ruck?

Also - just to clear up any confusion regarding the Ruck. You can either run a normal 5K or 8K race (which most people will do).

However, some people and soldiers will want to try a Ruck. This is where you will fill a Ruck sack or backpack with anywhere from 20-60 lbs.

Here is Dan Cartica's advice for people who want to try a Ruck (more like walking than running):

I've had a few emails about the standard load/packing list for the ruck. There is not one! You can fill your ruck/backpack with whatever you are comfortable with. For example and things that I use are: sand bags, dumbbells, 10 lb weights, heavy books, gatorade/powerade/gallon water jugs, etc. Anything of substance can be thrown into a pack to add weight.

If this is an individual's first time rucking, I would recommend no more than 20-30 lbs of weight in the pack. The key is to get to a weight that one is comfortable with and to try it out before the event.

Register now

Register at www.mhrrc.org shopping cart. DON'T FORGET THE KIDS ONE MILE RACE IS FREE IF YOU PRE-REGISTER. I also have to order the kids shirts by Wednesday, so register kids up to age 12 for free by today or tomorrow to guarantee a shirt.

From the race director

So remember, most of you will be running a normal 5K or 8K without a ruck pack. But for you that want to try it. The advice is above. Please register today or so I know how many shirts to order. After that I can't guarantee you will receive a shirt. Keith Axelrod.

 


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2010 Turkey Trot by Bob Kopac