Stan I agree with you about the versatility of the external frame but I have never found one that did not give my lower back a fit. The back strap caused a hot spot and I found that to be it's unacceptable point for me. My Osprey 56 liter is large enough for what I do and has plenty of attachment points for extra light weight stuff. I can put so much light weight stuff in and on it to get it up to about a hunnert pounds. Seriously, it meets my requirements, is comfortable, very adjustable and I have no hot spots nor do I have to walk stooped over.
I have been training will full up load and doing walks from 4 to 12 miles. The past two days have been down days but when this evening's thunderstorm rolls through I plan on doing at least 4.
You are correct with your philosophy on training. Don't over do it, do what you can without it hurting, stay hydrated, and stretch.
Something folks don't think about is their toenails and socks. Keep your nails trimmed and your socks dry. Every time I stop for a brake I change into a dry pair of socks, hang the wet ones on the back of my ruck and continue on. It is smart to wash your socks, and crotch daily. I also carry some corn starch for chaffing if it should arise. Take care of your feet and they will take care of you. Mole skin in the bag is a must and don't forget the scissors.
I'm done now.
GET OFF THE COUCH AND DO SOMETHING!!
Taking of the feet is critical...I've failed to do so several times, with bad results. Uncut toenails slicing into other toes. I didn't feel it while the damage was being done but sure had red socks and pain that night. I sometimes use Vaseline on my feet. Not a normal practice but has worked for me to provide lubrication on heels and toes.
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