That said, treat every one of these steps like it is an interview. Health and Fitness is sizing you guys up at the orientations, as are the DIs. At the investigation you're going to be at headquarters, so don't be stupid.
That said, you want to start at a busy company doing as many runs as you can. That's how you learn building construction, how many lengths you need to stretch etc. Do yourself a favor and move off SI before you get to the Rock because if you give an address here that's where they'll send you. And it's murder to get out of here because, unfortunately, yes, half the hotshots in the city do in fact look down on SI guys.
Hey everyone, i wnna say congrats to everyone who is getting contacted,receiving packets and going to cpat prep. Im unclear on the strength requirements. I heard something about 30 situps in one minute and 30 pushups in 1 minute? What do u guys know about this.
and also i been running for the past 2 months now and cant seem to get the 1.5 mile in under 13 minutes. when i first started i did it in about 14min 30 sec. and now today i did it in 13 min 20 sec. but i have stood lik this for the past week with no more improvement. So what im also asking is what can i do to improve this time? constantly run the 1.5 mile? run longer distances and longer time and not worry about speed? weight train my legs? please help guys..thanks
ANSWER THIS FOR ME: On a scale from 1-10 how tired are you at the end of your run?
once you answer it ill put in my two cents(need that answer to give a better answer myself)
Start doing sprints every other run, my man. They'll kick your *** and should improve your speed. I think at least (I'm no expert despite the name)...
The science behind this idea does not hold up. At least as I learned it. (trust me i was sitting there going my biomachines teacher was full of ****)
ummm... Before I started taking the advanced level classes to become a Phys Ed teacher I would have agreed with what you said. That spiriting would improve your distance times. Because I felt when I was doing agility training for soccer and spirits that I recovered faster.
But contrary to what I believed. I discovered when I was in biomachines, that this would have such a small effect on improving the aerobic system that it was almost a waste of time.
So the information session was interesting tonight. I'm surprised how unprepared people are. The ph's i saw there and sat next to were both 40 & overweight. One was about 300 plus pounds and the other was also overweight and seemed more worried about how much back pay he'll get and not at all on fitness. I was shocked how many people in my group that had never even heard of a stairmill. It blows my mind thay this far in the game people are this clueless, really showing up 40yrs old with a gut like you're expecting twins is embarrassing.
Im just gonna answer the question. Without having my question answered first.
How tired are you at the end of your run? The reason I asked this is because most people without a running background are not going to pace themselves correctly to finish and run at a proper VO2 max.
Im just gonna say this to put this out there. In my opinion an UNtrained individual who is NOT over-weight and is under the age of 35 should be able to do 1.5 miles in 12 minutes (8 min mile pace)...SO if anyone goes out to the track and is struggling to reach this time, you have some serious work to put in.
The best way to improve your cardio for running just like everything else is to train specifically for that activity. Want to improve your times run more! I'm gonna list two way to go about it.
A) Continue to run 1.5 miles and slowly bringing down your time.
B) Continue to run at this pace and increase the distance until you are running 3 miles in 26 minutes
But since your training for not just this one "race" your training for the academy I would...
Do both. Your currently running(about) a 8:40 mile pace. Which is 2:10 a lap(1:05 half a lap) You need to stay on consistent lap times. If you have to write splits on your arm do so!!!
Week 1and2 do two miles at the splits listed
Week 3and4 do two and half(2.5) miles at splits listed
Week 5and6 do three miles at splits listed
Assuming you stayed with your workout and were able to do the runs at this times. On the middle of week 6. Instead of running your 3 miles; Do a 1.5 mile run at a 8 min mile pace. This is 2 minutes a lap(1 minute half lap) This should be almost no problem.
Run 3x a week. Try to break it up. MWF. If you stick to this and meet your times. At the end of 6 weeks post again. And I'll give you updated "goals" and you'll have a better base to work off of and I can recommend some different runs.
I've said it before and I'll say it again. If you cannot stay ahead of the pacer during the 1.5, then you're not thirsty for the job. Honestly if you're in decent shape, your adrenaline and general excitement should make it a cakewalk.
40+ year old Obese PH's? People that are clueless of a stair mill?
Thats actually goods news! The odds that they will pass the academy, or even the CPAT/physical requirements is slim and it gives someone better qualified an opportunity. This job is for people who really want it! They should have done their research for what the job requires and been prepared for it. They obviously didn't do their research and don't want this job as bad as others. Getting the best job in the world is a competition and it's survival of the fittest! May the best qualified and deserving candidates get this job!
There's also something called an adrenaline dump. Which can hurt you A LOT!