CFA Retake

S

Sunsla

Member
Joined
Oct 28, 2016
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After taking the CFA two days ago, I woke up to a letter from the AFA stating that I needed to retake my CFA. Needless to say I'm devastated over the prospect of having to retake. Here were my scores:

BB Throw: 49'
Pull Ups: 1
Shuttle Run: 9.47 seconds
Sit-ups: 85
Push-ups:42
Mile Run: 10:03

I know it was the mile run that ultimately disqualified me. I've never been very good at running, so my mile time is usually around 9:00. Any advice on how to crank that down? I was so exhausted by the end, that I had to fight to keep running. I honestly don't know if it's even worth retaking it because I highly doubt that I could do much better. And even if I do get the 9:00 time, will the AFA still deem that "disqualifying"? I'm stuck in a very nasty pickle.
 
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Don't give up. Your other scores are decent. When is your deadline?
 
There's only one way to get your run time down and get your mind believing you can run faster: get out there and run. But - run smart, with workouts designed to build stamina as well as get your pace up. Interval work plus mileage.

Look at the link below. There are more workouts to be found online designed to address this.

http://www.stewsmith.com/linkpages/serviceacademycfa.htm

Running is a part of military life, starting with commissioning programs and regularly tested as part of military fitness assessments. Times are set to what you should be able to do as a young adult who runs regularly. Regularly is a key word here.

Look deep in your heart. If you want to go to USAFA or another path to AF officer, this is part of the deal. If you want it, get yourself 100% into the game and go after it. Only you have the power to fix this.

Good luck! Start today on your new path to being a faster runner. Push yourself.
 
You can do it! Maybe the track (or X country) coach can help. Join the team!
 
Sunsla said:
After taking the CFA two days ago, I woke up to a letter from the AFA stating that I needed to retake my CFA. Needless to say I'm devastated over the prospect of having to retake. Here were my scores:

BB Throw: 49'
Pull Ups: 1
Shuttle Run: 9.47 seconds
Sit-ups: 85
Push-ups:42
Mile Run: 10:03

I know it was the mile run that ultimately disqualified me. I've never been very good at running, so my mile time is usually around 9:00. Any advice on how to crank that down? I was so exhausted by the end, that I had to fight to keep running. I honestly don't know if it's even worth retaking it because I highly doubt that I could do much better. And even if I do get the 9:00 time, will the AFA still deem that "disqualifying"? I'm stuck in a very nasty pickle.
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Do hill sprints, that will build up your endurance and speed when tired after the other events. DD picked a very hilly 1.5 mile course and she sprinted the hills. A month of this and she had cut down her flat track mile significantly.
 
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Train with distances over 1 mile. Run 1.5 and 1.75. Usually you would extend it out to 3 or so, but since your test is scheduled for the 27th, stick with 1.5 and 1.75 3-4 times per week. This will build up the cardio aspect of your run, ultimately helping you go faster in the 1 mile distance. After the end of your 1.5 mile run, try to do some striders. Basically, sprint for 10 seconds at 80% speed, do 4 or 5 of these. This will wake up the fast twitch fibers. Over the next three weeks, you should feel stronger in your run. During the 1.5 mile runs, take a benchmark time at the 1 mile mark. You should see a difference, but it won't be what you'll hit during your test. About 7 days out from your test, cut back on the 1.75 and stick to 1.25 and focus on speed. Then 3-4 days before your test, do a 1 mile run full speed to see where you are. And most importantly, learn to dynamic stretch before each and every run. Static stretching inhibits your run. Dynamic stretch pre and Static stretch post run. Good luck.
 
RickD_USAF has laid out the plan for you! Keep up with your sit-ups, push-ups, etc. Don't forget that you have to retake the whole CFA test, so practice the whole test timed 1/week. You have the hard stuff down, the next 29 days will be a challenge for you, but you are almost there! Go get it!
 
Hey, don't let the AFA letter get to you. Instead, it should encourage you! Essentially, you have an entire month to focus on one job. Even if you can't run inclines, just stop by your track field after school each day and run a mile. You can do it!!!
 
Hi!

Okay, I'm am neither going to sugar coat it nor am I going to put you down.

These are your current scores:

BB Throw: 49'
Pull Ups: 1
Shuttle Run: 9.47 seconds
Sit-ups: 85
Push-ups:42
Mile Run: 10:03

Okay...let's dissect them. USAFA lists the following scores are your goal (female):
BB Throw: 42' (YOU EXCEED)
Pull Ups: 2 (NOT QUITE, BUT ACCEPTABLE)
Shuttle Run: 9.40 seconds (VERY CLOSE, ACCEPTABLE)
Sit-ups: 78 (YOU EXCEED)
Push-ups: 41 (YOU EXCEED)
Mile Run: 7:30 (YEP, THIS IS THE KILLER)

Now...what does it mean to YOU when you receive a letter from USAFA saying that they want you to retake the CFA? To you its devastating: "OMG...why? What did I do? It was a pain, I hated it...." What does it mean to ME, the ALO?

"MY CANDIDATE HAS ANOTHER CHANCE, SHE'S STILL IN THE HUNT!!! They like something about her or they'd simply DQ her for her CFA and be done with it." Trust me, USAFA DQ's a LOT of candidates every year for CFA failure. And MOST of them are NOT offered a second chance. Those that ARE offered a second chance...there's something in their package; probably the entire package, that selections likes. That doesn't mean that if you go out and nail the CFA that you're going to get an appointment. What it DOES mean is that they are convinced you are a player...you'll be in the hunt down to the end...and you may be an appointee then. BUT with your CFA as-is, they will probably DQ you.

SO...take this gift...keep training; work on the run...you know what you need, now set your sights, turn off the pain meter, and press ahead!! You CAN do this!!!

Steve
USAFA ALO
USAFA '83
 
Thank you everyone for the support! It has given me a lot of hope when I thought there was none! RickD_USAF, I started your training regimen yesterday, and boy is it a workout! I'm certainly going to keep that going 4 times a week, along with practicing the CFA once a week. If I can shave my mile time down at least a minute, AND be able to hold that during the CFA, I should be golden! And thank you Steve for the advice! I think I really needed that slap of reality to wake me up. I was so devastated when I woke up and found out I had to retake. I needed to tell myself that I have worked hard so far, and I'm not going to stop! I never knew that they could've just DQ'd me for failing it the first time. Gives me more hope for the path ahead! And makes me curious as to why I'm "special"! I'm going to pick out a couple of dates of when to retake the CFA with my Colonel tomorrow, and I'll make sure to keep everyone posted as to what happens next! Thank you again everyone for the support and encouragement :)
 
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Sunsla said:
Thank you everyone for the support! It has given me a lot of hope when I thought there was none! RickD_USAF, I started your training regimen yesterday, and boy is it a workout! I'm certainly going to keep that going 4 times a week, along with practicing the CFA once a week. If I can shave my mile time down at least a minute, AND be able to hold that during the CFA, I should be golden! And thank you Steve for the advice! I think I really needed that slap of reality to wake me up. I was so devastated when I woke up and found out I had to retake. I needed to tell myself that I have worked hard so far, and I'm not going to stop! I never knew that they could've just DQ'd me for failing it the first time. Gives me more hope for the path ahead! And makes me curious as to why I'm "special"! I'm going to pick out a couple of dates of when to retake the CFA with my Colonel tomorrow, and I'll make sure to keep everyone posted as to what happens next! Thank you again everyone for the support and encouragement :)
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You'll do fine. Stay focused and most of all, stay positive. Running is 90% mental and 10% physical. As I mentioned, ensure you do dynamic stretching before all runs. At a minimum, do at least #1 - #4, and ensure you stretch your ITB. Not stretching it can result in knee pain.

http://greatist.com/fitness/full-body-dynamic-warm-up
http://www.knee-pain-explained.com/iliotibial-band-stretches.html
 
Well, everyone, I retook my CFA today... Here were my scores:

BB Throw: 46'
Pull-up: 1
Shuttle Run: 9.7 seconds
Sit-ups: 95
Push-ups: 42
Mile run: 9:35

THAT MILE RUN. It makes me so angry to look at. Will that still be disqualifying? I felt super nervous today, and a little off my game, so I'm thinking about asking my Colonel to see if I can do it again tomorrow. Anything to crush that mile time if need be.
 
Sunsla said:
Well, everyone, I retook my CFA today... Here were my scores:

BB Throw: 46'
Pull-up: 1
Shuttle Run: 9.7 seconds
Sit-ups: 95
Push-ups: 42
Mile run: 9:35

THAT MILE RUN. It makes me so angry to look at. Will that still be disqualifying? I felt super nervous today, and a little off my game, so I'm thinking about asking my Colonel to see if I can do it again tomorrow. Anything to crush that mile time if need be.
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I tried to PM you, but you haven't had enough activity yet. Are you able to send me a private message?
 
Sunsla said:
No, it looks like I cannot :( It says that I need at least 5 posts first. Would email work...?
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I am in no way an expert and this is my first time going through process, but based on my DD's experience and a conversation with her admissions counselor after receiving same request, it was made clear that her run time had to be under 9:15 no matter what her scores were on the other individual events or overall CFA score combined (she maxed three other areas). It was explained that due to the elevation at AFA, they will disqualify based on the run (if you are running over that at lower elevation, you will be struggling at higher elevation). Again, this was just her experience, but I would suggest speaking to your admissions counselor to see if there is a specific area that is DQ'ing you (even though you are pretty sure you already know what it is) because they may be able to be more specific. Her ALO told her not to submit second scores unless run was under what was suggested by admissions because failing a second time could result in no additional chances. Obviously nobody wants to shoot for minimums, but at this point you need to get a pass and then continue working on your run knowing that you need to improve before next summer should you receive an appointment. Running sprints DD was able to get about a minute under that time, so I would suggest taking all the time you have to get that time down. Hers was due by 11/1 and she took test on 10/31 when she knew she was absolutely ready. Hope this helps :)
 
On my first CFA I ran the mile in 9:28 and failed (all other scores were above average). My admissions counselor emailed me and said (as previously stated) that the mile needed to be under 9:15. Best of luck and a huge thank you to everyone on this thread, I was able to drop my time by over a minute (8:15) thanks to all your advice!
 
Sunsla said:
Well, everyone, I retook my CFA today... Here were my scores:

BB Throw: 46'
Pull-up: 1
Shuttle Run: 9.7 seconds
Sit-ups: 95
Push-ups: 42
Mile run: 9:35

THAT MILE RUN. It makes me so angry to look at. Will that still be disqualifying? I felt super nervous today, and a little off my game, so I'm thinking about asking my Colonel to see if I can do it again tomorrow. Anything to crush that mile time if need be.
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Stick with it. You dropped nearly 30 seconds off your run time. That is about a 2:24 pace / lap. The 30 seconds you cut off is about 1/5 of the track. That is a good improvement in the few weeks that you've been training. When is your CFA deadline? When running, try leaning forward on the ankles a bit, not the waist. This will let gravity take effect and force your momentum forward. It will also lengthen your stride which in turn covers more ground. If you can cover a little more ground per step, you can make up some time. You need a 9:14 I understand? Keep fighting. You can do this. Deep breaths through the nose, exhale out of your mouth. If you have some time before you test again and have access to a track or flat surface, try some 100m sprints.
 
CFA is the area that I hope my son would do better the means because he's not an athlete. We know that he can't max out but I'm trying to help him so he can get results that are slightly above the means. If he reaches them and does not get accepted, we can live with that.
 
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