JANUARY 7, 2026

DAY 7 — THE LONG WALK IS THE TEST

Kia ora whānau — Jamie here.

Today was long ruck day — the end of Week 1.
Not a sprint. Not a flex. Just one foot in front of the other.
Vest on. Load in place. No music. No distractions. Just distance and breath.

It’s funny how walking, something so basic, reveals everything:
Posture. Patience. Pain points. Perspective.

At about the 40-minute mark, things got quiet in my head — and that’s where the real training begins. When the body wants to shift, slump, or shortcut… you hold posture. When the lungs start to pull, you stay nasal. When the mind drifts, you bring it back.

This isn’t just walking with weight.
It’s sharpening the ability to endure, to stay in discomfort longer than whatever’s trying to stop you.

And after a week of this — I’m not broken. I’m more tuned in.
More grounded. More ready.

One week down. 93 to go.
Let’s move.

TRAINING LOG – DAY 7: LONG RUCK

Date: January 7, 2026
Weather: 38 degrees, hot, and dry
Load: Weighted Vest ~10–12% BW

SESSION OVERVIEW

Warm-up (5–10 min):

Hip mobility: walking lunges, knee hugs

Shoulder rolls, trunk twists

Diaphragmatic breathing x 2 min (nasal only)

MAIN WORKOUT

Ruck Walk (Weighted):

Duration: 45–60 minutes

Terrain: Mixed (trail, incline, grass if possible)

Pace: Steady, controlled

Breathing: Nasal focus; exhale through exertion

Posture Cues:

Shoulders back

Chin neutral

Soft knees

Core engaged

Optional Add-On:
Every 10 minutes:

5 push-ups or

10 air squats
(Just enough to break rhythm and re-engage)

COOLDOWN (10 min):

Quad + hamstring stretch (30 sec/side)

Standing overhead reach + lean

Squat hold to decompress spine

Box breathing x 5 rounds (4-4-4-4)

NOTES / REFLECTION

Felt tight in calves early on — resolved by minute 20

Breathing stayed under control

Mental clarity kicked in late — reminded me why I’m doing this

Realized this walk simulates evacuation, gear transport, or getting home on foot

Training for aesthetics never gave me this kind of peace under pressure