I think I failed my CFA...

Discussion in 'Military Academy - USMA' started by Chockstock, Jan 8, 2010.

  1. Chockstock

    Chockstock "Forever One Team"

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    The green checkmark next to the CFA on my portal turned yellow yesterday (it was green) and I personally had a hunch about the whole thing


    Here were my scores

    BB throw - 74 ft
    Shuttle run - 9.1 sec
    Push ups - 45
    Sit ups - 63
    Pull ups - 8
    Mile run - 8:35


    Yeeaaaah I'm kind of scared now. Obviously the events that failed me were the push ups, sit ups, and the mile :frown:

    I have an LOA. I have a nomination. Medically qualified at the beginning of this year. The CFA is THE last thing and it should be noted that I have until Jan 23, 2010 to complete my file or...

    I won't speak the unspeakable. Anyway, I still need help on the mile. I'm an average runner and I was actually surprised when my coach told me my time at the end. I've done better. I don't think I gave enough thought about the earlier events tiring me out. Should you run at a consistent pace the WHOLE time around or run super fast to shave off time in the beginning and give yourself some wiggle room at the end?

    Also, what mile run time should I aim for? I know what the average scores for the events are, so I'm assuming that if I can do slightly better than them, I'll pass. But, I know for sure that I can't run a mile under 7 minutes (I believe the average was 6:40). Would the academy accept a mile run that's under 7:30? Because I've done that before and I'm confidant that I can do it again.


    Thanks! :frown: Wish me luck!
     
  2. America's Finest

    America's Finest USMA Cadet

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    Don't burn out in the beginning. I would often be on a 2 mile run and get passed by someone within the first hundred yards and laugh because I knew by the time I was halfway done, I would pass them and they would be too tired to keep the pace.

    You should run at a constant pace and sprint the last lap as fast as you can (just think, as soon as the lap is done you can lie down and sleep lol). A good trick is to divide your goal time by the laps and every lap check your watch to make sure you are "on schedule" and adjust your pace accordingly. Listen to music or remind yourself what the run ultimately means if you need motivation. Another thing you could do is have someone else run it with you. If they run with you they will be able to tell you when you're slowing down and could speed up (your goal would be to stick with them).
     
  3. Jusik

    Jusik Member

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    Make sure you're thoroughly hydrated and have enough energy twenty four hours in advance. I failed to hydrate properly and completely burned out on the run the first time.

    Also, this is kinda saying what Finest already did, but absolutely do not attempt to run positive splits. Almost every competitive runner will attempt to do negative splits, where each successive lap is faster than the one before it. You will have the most energy on the first lap of the run, and if you don't try to control yourself, you will end up running it way faster than your target pace.

    Good Luck!
     
  4. Ken2012

    Ken2012 Prospective

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    I'll try and offer some help, I run Varsity track. I actually run the mile and 1000 meter events.

    Keep a good and constant pace and sprint the final lap, as America's Finest said. What will happen if you sprint early is your body will try to keep up with the lap you just sprinted, so you will tire out quickly. With a good pace, you won't tire out as quickly and you can keep going. Your body can keep up easier and you can get a good time. It's either threee good laps and a sprint or a sprint followed by three slow laps.

    I'm just wondering, do you have the wrong form perhaps?
    Ignore this if you already know. Keep your arms at a 90 degree angle and bring them upwards to eye level. Try and keep them straight or you could end up punching yourself (I've seen this happen actually). Don't move your shoulders forward. What this does is help your arms move with your body opposed to slow you down. During the run focus your mind on your arms; forget about your legs and running. By focusing your arms in a good form, your legs follow suit and you completely forget about if your feet or getting tired. Nifty trick I learned from my coach. Sorry if this is what you've been doing and I'm just repeating.

    Some general tips...
    Breathing in through your nose and out of the mouth gets the most air.
    Too much water before or after can make you get sick.
    Personally I run faster in competitions and when a starting gun is used. I don't know what you can do for the CFA though.
    Don't even think about it. Don't think about the amount you've done or any tiredness. Just keep running and when you hear your instructor say one lap (Unless you have to keep a record of your own laps then keep keep count yourself), SPRINT!!!

    Again I really apologize if you are already doing this but I'm just putting down everything I know.
     
    Last edited: Jan 8, 2010
  5. marciemi

    marciemi USMA Alumnus

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    I'll just offer what I've read from reading these boards and my son's experience at SLS. You're fine on the pushups. Not awesome obviously, but he passed at SLS with 34 so you at least have some margin there. Similarly with the situps, I don't know the standards, but I'm sure the minimum would be lower than 63. The run is the problem - I've seen people say the passing is around 8 minutes - varying a little by academy. I think if you could get it at 7:30, you'd be okay.

    Not much help on the suggestions for improving, but just trying to give you the goal to shoot for! Good luck! :thumb:
     
  6. cracked123

    cracked123 Member

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    I have heard from a plebe that the minimum run time was 8:10 because his admissions officer told him he passed it by a mere couple seconds and his run time was 8:08 or so
     
  7. Chockstock

    Chockstock "Forever One Team"

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    Thanks for the help guys! :frown::frown: and Ken, don't be sorry:confused: When it comes to running, I know almost nothing about technique so everything you wrote was new stuff :smile: Thanks!

    And btw, would running the mile under 7:30 enough to pass the CFA? I know that its what marciemi said (not that I dont trust you :rolleyes: I just want to double check) and I want to make sure that it really is an acceptable score before I actually start
     
  8. marciemi

    marciemi USMA Alumnus

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    I know the academies do not publish official "minimums", so it will be hard to confirm for sure. You might want to do a search for posts about the CFA and just look for anecdotal information showing what people have reported as being passing (or failing) in the past. I know on the AF boards people are always saying you need to be under 8 min, but of course WP may be different. I do know at SLS last summer they indicated to people which scores of theirs weren't passing, which just from reading the posts is how I've determined about where the minimums are for some events. But my son is a runner, so unlike pullups and pushups, that one wasn't his concern.
     
  9. drumsrock24

    drumsrock24 Cadet

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    I ran an 8:03 and just recieved my appointment this past week. So yes, a 7:30 would be passing. Good luck!
     
  10. BeatNavy

    BeatNavy USMA Cadet

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    Im not trying to be critical, but if you show up to beast with a mile time that is around the eight minute range (or even 7:30) you will have a rough time. Also, remember you will have to pass the APFT 2 mile run minimum every six months as a cadet.
     
  11. cjs

    cjs Member

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    Congrats!

    Did you receive the appointment to West Point?
     
  12. drumsrock24

    drumsrock24 Cadet

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    Yes I did! I am still waiting to hear back from USAFA though so I haven't accepted it yet. and beat navy, I know that my mile time is bad and I took the CFA at SLS last June. I have been training and running ever since.
     
  13. Chockstock

    Chockstock "Forever One Team"

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    Yeeaah...I know I need to get in shape...too much starcraft :rolleyes:

    Its too bad I didnt prepare earlier for the CFA, but at this very moment right now I'm concentrating on passing it, not necessarily preparing for CBT. If I do get appointed and decide to go, I'll have to use these next 5 months as best I can
     
  14. cjs

    cjs Member

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    That's a great attitude. Good luck, I hope you pass and get your appointment!
     
  15. Chockstock

    Chockstock "Forever One Team"

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    Thanks for the encouragement :smile:
     

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