With this last item, there is a misconception that participating in activities in a school will stress and lower your GPA. I actually believe and have observed that they actually improve your grades.
A quick side note. Remember that at the end of the day, you are a student first, cadet second. Your grades are worth 40%
of your Order of Merit List ranking (ie: deciding factor on whether you get active duty, and branch selection). So don't try to be one of those macho guys who turns Ranger Challenge into their life, and think that being on the team compensates for lack of good grades.
Ligustinus; to answer your two questions:
1.) If you haven't already, start running! Not just for the RC Team, but also for the APFT ... and because it's healthy for you
From a XC runner, this means running for at least 40+ minutes a day to see improvement; running 3 days a week
maintains your running abilities, running 4-5+ days a week
improves your running abilities.
Just don't start running 5+ miles a day 7 days a week ... that's how you injure yourself. Start off small, maybe 20 minutes a day for 3-4 days a week. The following week, bump it up to 30 minutes, 4 days a week. And after 40 minutes, 5 days week, etc etc. The key is to NOT injure yourself. Also, know when to stop when you're hurting; that pain is your body telling you to stop, because something is wrong. If you have any questions feel free to ask!
My cadre, on staff for RC Club, said that a good way to get in shape for RC is to cross fit train. Perhaps you could give that a go as well, time permitting. If you can, try to find the cadre in charge of RC Club and ask him/her personally how you should prepare.
2.) In essence a gold bar recruiter is a recently commissioned MSIV (a senior) who has not gone to BOLC (loosely, the officer's technical school to learn his/her respective branch) yet - usually delayed, or has one of the much later BOLC report dates. And from my understanding, gets paid active duty O-1 pay to push paperwork in the recruiting office.
And, congrats on BYU!!