CFA

N

Navy1503

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Joined
Jul 9, 2021
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66
So I did my tests today
I am a female btw
Bb throw: 48 feet
FAH: 30 sec
Shuttle run: 10.2
Sit-ups: 87
Push-ups:40
Mile:8:56
I think I did really wells I know my mile time is slower than average. However, my BGO said the minimum to pass is 9:30 and that the average was 8:06. So I’m pretty sure I passed the whole test. When I took the CFA for the first time in October my mile was 10:17. So I improved a lot. What do y’all think?
 
Looks pretty solid to me. That is a great improvement for the running time.

The key is getting a check mark for "pass" in your portal. It is just another part of the overall application. But it sounds as if you should have the "pass" .....
 
IronmanDaremo said:
Looks pretty solid to me. That is a great improvement for the running time.

The key is getting a check mark for "pass" in your portal. It is just another part of the overall application. But it sounds as if you should have the "pass" .....
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Thank you!
 
Now the key is to keep on running. If you are fortunate enough to receive an appointment, you do not want to show up on I-Day out of running shape! Good luck to you.
 
Navy1503 said:
Mile:8:56
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brewmeist said:
Now the key is to keep on running.
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Couldn’t agree more. While that time is good enough for a CFA check mark, it will not make for a pleasant plebe summer (if there’s such a thing 😉).

Should you get offer of appointment and attend, you’ll find yourself running, running, running at plebe summer. In hot, muggy weather, after tough workouts, while exhausted from other activities. Being able to run a sub-8:00 mile for three miles will prevent you from falling back and falling out. There are “remedial” groups formed of slow runners, who get “special attention.” It’s not punitive, but developmental. But you’d still rather not be in them.

And they go past plebe summer, with regular workouts during the ac year for those who continue to struggle. DD was a trainer for one of those groups last year, and it’s grueling and takes valuable time away from other important activities. Being a sub-8:00 and then eventually a sub-7:00 runner will serve you well for PRT, sea trials and summer training opportunities, such as Leatherneck. So run, run and run some more.
 
MidCakePa said:
Couldn’t agree more. While that time is good enough for a CFA check mark, it will not make for a pleasant plebe summer (if there’s such a thing 😉).

Should you get offer of appointment and attend, you’ll find yourself running, running, running at plebe summer. In hot, muggy weather, after tough workouts, while exhausted from other activities. Being able to run a sub-8:00 mile for three miles will prevent you from falling back and falling out. There are “remedial” groups formed of slow runners, who get “special attention.” It’s not punitive, but developmental. But you’d still rather not be in them.

And they go past plebe summer, with regular workouts during the ac year for those who continue to struggle. DD was a trainer for one of those groups last year, and it’s grueling and takes valuable time away from other important activities. Being a sub-8:00 and then eventually a sub-7:00 runner will serve you well for PRT, sea trials and summer training opportunities, such as Leatherneck. So run, run and run some more.
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Plus 10 for all of this. And, stay healthy. Do NOT run through shin splints. It's tough to drop out of a run, but running through shin splints put my DS on crutches, facing possible dual leg surgeries. Made for a grueling Plebe fall and a long recovery in the spring before he was cleared to run the PRT again. He managed to avoid the surgery, thank goodness. SA's are a hard place to be, and being perceived to be 'weak' is not something anyone wants to do. But your health comes first, always.

Good running shoes, lots of stretching, hydrating, etc. Congrats on passing your CFA.
 
That's really good! If you decide to take it again I would work on trying to get a pull up. *One pull up is more than a maxed FAH* I have noodle arms, so running was always my thing. But it helped a lot to practice pull ups with a band, I would definitely get one if you don't have one already and try pull up substitutes like negatives or even push ups. The key is practicing a lot, stick to a schedule. I was able to get three pull ups on my CFA. The other thing is that the CFA is a very small part of the application and its only pass or fail. Your sits up are great. I wouldn't worry about your CFA if I was you. Good luck! ;)
 
If we are giving running advice, I would add: do not increase mileage more than 10% per week. It's a recipe for disaster. And congrats on the check mark. You should be proud.
 
brewmeist said:
Now the key is to keep on running. If you are fortunate enough to receive an appointment, you do not want to show up on I-Day out of running shape! Good luck to you.
Click to expand...
Thank you so much! My goal is to definitely get my mile under 8 minutes and hopefully get a pull-up before going into plebe summer if I get an appointment.
 
MidCakePa said:
Couldn’t agree more. While that time is good enough for a CFA check mark, it will not make for a pleasant plebe summer (if there’s such a thing 😉).

Should you get offer of appointment and attend, you’ll find yourself running, running, running at plebe summer. In hot, muggy weather, after tough workouts, while exhausted from other activities. Being able to run a sub-8:00 mile for three miles will prevent you from falling back and falling out. There are “remedial” groups formed of slow runners, who get “special attention.” It’s not punitive, but developmental. But you’d still rather not be in them.

And they go past plebe summer, with regular workouts during the ac year for those who continue to struggle. DD was a trainer for one of those groups last year, and it’s grueling and takes valuable time away from other important activities. Being a sub-8:00 and then eventually a sub-7:00 runner will serve you well for PRT, sea trials and summer training opportunities, such as Leatherneck. So run, run and run some more.
Click to expand...
Thank you so much for the advice!! My goal is to definitely get my mile under 8 minutes before plebe summer if I get an appointment. I am also still trying to get a pull-up. If I don’t get an appointment this year, I am going to try again next year with an even better mile time:)
 
Sealion II said:
If we are giving running advice, I would add: do not increase mileage more than 10% per week. It's a recipe for disaster. And congrats on the check mark. You should be proud.
Click to expand...
Thank you so much, and thank you for the advice. I will definitely keep that in mind:)
 
My best advice on running (as a previous certified USATF distance coach, and lifetime runner) would be to sign up for a 5k or 10k race for sometime in the Spring. Then find a pre-made beginner's training plan that is around 10 - 12 weeks in duration. Start backward from the race date to find your start date, and start the plan accordingly. This way, someone else has done all the planning work for you, and all you have to do is get out and follow the planned routine. Even if you don't actually DO the race, setting a goal timeline is great for ensuring you stay on track.

Set realistic goals based on your current performance. If you ran an 8:56 mile, the majority of your runs on a daily basis will probably be in the mid - high 10's/mile. Build up mileage per the plan, and listen to your body. Every run is NOT supposed to be a maximum effort. In fact, it should be the other way round.

The mantra should be, "Run often. Sometimes fast, mostly slow."
 
Navy1503 said:
So I did my tests today
I am a female btw
Bb throw: 48 feet
FAH: 30 sec
Shuttle run: 10.2
Sit-ups: 87
Push-ups:40
Mile:8:56
I think I did really wells I know my mile time is slower than average. However, my BGO said the minimum to pass is 9:30 and that the average was 8:06. So I’m pretty sure I passed the whole test. When I took the CFA for the first time in October my mile was 10:17. So I improved a lot. What do y’all think?
Click to expand...
I have the same mile time. I can perform well upper body but not lower body. I have my cfa january.
 
A 10 minute mile is a terrible time by a teenager who has even a moderate amount of fitness, and is indicative of someone who hasn’t even tried to prepare for the run. Frankly, an 8:40 isn’t much better. Put in a little effort over a sustained period of time and get that down to six minutes. It’s really not that hard. If someone managed to get in with that mile time and it didn’t improve before Indoc, that individual would have a miserable summer with lots of extra attention and would be at risk of DOR’ing because of it.
 
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