Running

[jonc2006]

About how much running is done on a daily basis in RTC? I can do about 1 1/2 miles right now and I'm doing it about 4-5 times a week so am I good to go or is 1 1/2 not enough?

[futureSPOOK32]

I think if you keep that up consistently and maybe bump it up to 2 miles a day or even 3 you should be set. Of course I haven't been to RTC either but I run 5 miles on a regular basis. It also depends on what pace you're running it.

[Haasino]

The only run you actually do for distance is the 1.5mi PFA... everything else is either interval training, or a sustained run. Max sustained run was for 20min... distance isn't a factor... you just can't walk.

[nick93]

yeah like haasino said the pfa is the only time you actually have to run the mile and 1/2 in time limit. the first sustained run is 5 min. then it goes to like 8 then to 12 or 15 or something like that and the last one is 20. you can jog it or whatever you want to do. the pfa is all that really matters

[Atom_breaker]

Originally Posted by nick93

yeah like haasino said the pfa is the only time you actually have to run the mile and 1/2 in time limit. the first sustained run is 5 min. then it goes to like 8 then to 12 or 15 or something like that and the last one is 20. you can jog it or whatever you want to do. the pfa is all that really matters

How often are these sustained runs?

[jonc2006]

That's cool. My last couple runs I had been doing about 10-11 minutes total, but today I ran for a little more than 16 without stopping. I ship out September 4th so I still have a bit of time for improvement, I mainly just want to go in an be able to do what they want without feeling like I am going to drop dead.

[Auridan]

Originally Posted by Atom_breaker

How often are these sustained runs?

If you're a division yeoman at boot camp, or you just get a chance to look at your hard card (your RTC training record), you'll see the whole PT schedule. You'll go to Freedom Hall two or three times a week, if I remember, and that's when you'll do running, but it won't be every time. Sometimes you'll do sustained run, sometimes shuttle run (run 1 lap, do an exercise, repeat), and sometimes you'll do some other stuff.

[Atom_breaker]

Originally Posted by Auridan

If you're a division yeoman at boot camp, or you just get a chance to look at your hard card (your RTC training record), you'll see the whole PT schedule. You'll go to Freedom Hall two or three times a week, if I remember, and that's when you'll do running, but it won't be every time. Sometimes you'll do sustained run, sometimes shuttle run (run 1 lap, do an exercise, repeat), and sometimes you'll do some other stuff.

Good to know. That's a cool perk for the yeoman.

[Auridan]

The yeoman's job is to know everything that's going on with the division at all times, even moreso than RCPO. They're sometimes called the 4th RDC. That said, it's a CRAP job.

[Atom_breaker]

I plan on taking the "keep your head down" advise. But even in my recruiting station they have me show all the new deppers how to enter the office and fill out recerts. But on the positive they let me leave the dep meeting first today because I'm "the most squared away future sailor" I have a feeling the RDCS will also sense that and place me in a leadership role. Hopefully I can slide under the radar.

I totally directed this topic adrift. Oops.

[jonc2006]

One other question, about how long is a typical PT session, and are they a daily sort of thing?

[Auridan]

Originally Posted by jonc2006

One other question, about how long is a typical PT session, and are they a daily sort of thing?

You'll PT a few times a week, either in-house or at Freedom Hall. In-house (in your compartment) will mean stretching, then a bunch of exercises in place in short intervals that ramp up (10 crunches, 6 push-ups, 12 flutter kicks, 6 wide-grip push-ups, 15 sit-ups, etc.), and then cooldown. Freedom Hall will be much the same, except the exercises will be traveling (cherry pickers, lunges, crossover side steps, and so on). In-house takes about half an hour. Freedom Hall takes longer, since you have to march there and back.

As I've said before, it is not all that challenging to get by. Nobody's going to come scream sweet nothings in your ear for doing exercises wrong, unless you're really spectacularly wrong. So if you want a challenge, do everything with your very best form and don't give yourself breaks in between.

[jonc2006]

Originally Posted by Auridan

You'll PT a few times a week, either in-house or at Freedom Hall. In-house (in your compartment) will mean stretching, then a bunch of exercises in place in short intervals that ramp up (10 crunches, 6 push-ups, 12 flutter kicks, 6 wide-grip push-ups, 15 sit-ups, etc.), and then cooldown. Freedom Hall will be much the same, except the exercises will be traveling (cherry pickers, lunges, crossover side steps, and so on). In-house takes about half an hour. Freedom Hall takes longer, since you have to march there and back.

As I've said before, it is not all that challenging to get by. Nobody's going to come scream sweet nothings in your ear for doing exercises wrong, unless you're really spectacularly wrong. So if you want a challenge, do everything with your very best form and don't give yourself breaks in between.

That's not too bad. I was worried I would be spending the better part of the day exercising and end up being so sore the next day that I would feel it would be next to impossible to do anything else no matter how bad I wanted to do it.

[Auridan]

In my experience, the cooldown is a big part of not feeling sore the next day. I worked harder than I ever did at home, but I never woke up wishing I had a cane to hobble around with.

[jonc2006]

One last question - these 20 minute sustained runs, about how many of them are there?

[classified9]

for those of you ladies and gentlemen that have been to RTC, did people ever do extra PT after taps? Watched one of these "what to expect in navy boot camp" videos done by a recent grad and they were talking about doing extra workouts after taps

[jzhaun]

I didn't, but some people who couldn't pass their pushups/situps as they were used to.

The issue is if the OOD comes in you'll get in trouble. I gonna admit though, the gap under the racks is like the perfect height to stick your feet under and practice situps. I wish my current bed was that height.

[cousteau]

This is a question for you runners/RTC grads:

What is a good pace and distance that one should be able to do comfortably before going to RTC? Ex: 2 miles in X mins or 3 miles in Y mins... Or just pace would be a great help too. Thanks!

[mike]

Originally Posted by cousteau

This is a question for you runners/RTC grads:

What is a good pace and distance that one should be able to do comfortably before going to RTC? Ex: 2 miles in X mins or 3 miles in Y mins... Or just pace would be a great help too. Thanks!

Your long runs you should work up to going at a 10:00 pace easy for 5 + miles easily as a goal. When you start out running don't worry about pace though, time and effort are what's important. If you really want to get technical you could buy a heart rate monitor to make sure that you are not over exerting yourself on your runs. You get better just from building mileage.

I do 12 miles at an 8:50 to 9:00 pace once a week and my 5k time is 19:48 and I'm not even very fast. Speed comes from smart training and a good diet, lots of resources online too.

God bless