Introduction-Juan

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cams
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Re: Introduction-Juan

Post by cams »

Good. I'll accept that. It's not to break your balls, I understand you're brand new, it's to wake you up a little as to what's in store for you should you continue the process.

If you end up overseas somewhere the information that you'll pass on could mean that you live, or die. Exact details and how you pass them on are very important. Every action has an equal and opposite reaction, don't be on the receiving end of bad information, which could be one letter or number off its mark, and God help you if it gets your Brothers get killed because you were sloppy with details. Take the extra time to make sure it's good, it will only help you.

Keep running, keep pushing yourself harder every day if you really wants this.
2/75 HHC C/E 89-92
Rio Hato/AO Diaz CCT/Commo

"It is a heavy thing, to see a Father so strong in life, unable to rise."

"A great civilization is not conquered from without
until it has destroyed itself from within." -W. Durant

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Jim
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Re: Introduction-Juan

Post by Jim »

Juan, a week has passed. Post an AFPT results every two weeks on this thread. Please add pull ups to your results. Never, never quit!
Ranger Class 13-71
Advisor, VN 66-68 69-70
42d Vn Ranger Battalion 1969-1970
Trainer, El Salvador 86-87
Advisor, Saudi Arabian National Guard 91, 93-94
75th RRA Life Member #867

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ricanman
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Re: Introduction-Juan

Post by ricanman »

Ranger Jim I retested as instructed I am stoked as I improved somewhat however my run and the rest still are not to standard. I know i must take it one step at a time as I can't expect to be as stud overnight. I have been doing pt hard and until I puke especially running. The main force holding me back is weight, i am still 199lbs and I know could perform better so I'm cutting calories further but just enough to sustain me. The main killer on run time is this dreaded shin pain that stops me in my tracks. I know to keep pushing untill you drop but I fear I will seriously mess my shins/feet up when I push further. I am researching good shoes to purchase and stretching anally aswell as trying to cut weight down. Ranger Cams has motivated me to push until I drop and I have constantly been sucking in information in this site. I have a long way to go and refuse to let some pain stop me in my tracks.

Pushups- 58
Sit-Ups -56
2 mile: 19:34

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ricanman
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Re: Introduction-Juan

Post by ricanman »

In addition to the post above I wanted to just know if this sharp shin pain is a sign to take it easy. I run 5 days on and force march one day as well If this pain isn't something to be wary of then I will grind myself past it.

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ricanman
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Re: Introduction-Juan

Post by ricanman »

Ranger Jim, Pull-Ups are good I can crack 3 sets of about 13-15 pull-ups max effort and the same with chin-ups. As always I know thats still not good enough as I strive to perform above standards.

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cams
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Re: Introduction-Juan

Post by cams »

ricanman wrote: I am researching good shoes to purchase and stretching anally aswell
I have no words.

Remember that 'ole little attention to detail thing we may have spoken about??

I hesitate to even say this, but after the above post, which was littered with in-attention to detail still, you best unfuck yourself quickly.

The pain is from shin splints. Research them in detail, and then post here in under 400 words what exactly they are and what you will do to correct them for your PT.

Do not copy and paste, believe me you need the practice writing. Also post a link or links to your source at the end of your homework.

You have 72 hours to comply. If done properly it shouldn't take you more than a couple hours to research and a couple more to post it up in a detailed and legible fashion.
2/75 HHC C/E 89-92
Rio Hato/AO Diaz CCT/Commo

"It is a heavy thing, to see a Father so strong in life, unable to rise."

"A great civilization is not conquered from without
until it has destroyed itself from within." -W. Durant

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ricanman
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Re: Introduction-Juan

Post by ricanman »

Ranger Cams, as instructed I have come to the conclusion shin splits are micro tears and pain caused within the shinbone and surrounding muscles. This can be caused by repeated kinetic impact by the foot to the ground surface further worsening the problem until a shin split occurs. Shin splints are caused by variety of factors ranging from environmental to improper stretching before running. In essence shin splits occur frequently to athletes attempting to push further than possible or implementing a new regimen that their legs are not accustomed to, or to a beginning runner attempting add more mileage. Whenever one deals with shin splits it is important to ensure proper stretching and footwear is properly utilized prior to running to avoid this very issue. There seem to be a multitude of factors to a shin split forming and affecting ones performance. This also can be attributed to running on un-even surfaces and pavement which further the intensity of kinetic impact which can hurt your ankles and shins further.

An important factor is running with correct form and stretching the muscles to loosen them up for more circulation. Another factor is going to hard to soon as I previously had done mistakenly, in which I ran as fast as I could trying to beat time. Also I did not take the time to heed Ranger Cams advice to invest in a good pair of running shoes in which I suffered for. Lastly I did not train my legs enough by strengthening the calve and leg muscles enough to support my running, and instead focusing heavily on pushups and upper body. I acknowledge now that an Army Ranger always has to be proficient in all aspects of physical fitness from cardio to strength in order to be a well rounded warrior athlete. I realize shin sprints are normal and can be healed with relative rest and ice compression as well as stretching the problem area.

I will know take this new found knowledge and not waste any more time whining about it and fixing it. I will not full on sprint like an idiot to complete 2 miles in a fast time risking my shins. Another precaution will be to select a decent pair of shoes that will fit well and carry my feet well. As well as that I will also religiously stretch my calves and achilles before running as I have failed to do so in the past and correct running form. And lastly I will improve my leg conditioning with more suitable work on top of the usual squats, lunges and rucking drills. And to top this all off I will commit myself to a punishing smoke session in the field behind my house with burpees and corrective pt while yelling the ranger creed for my lack of attention to detail to Rangers advice, and failure to research my own question instead of whining about it on forums.

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ricanman
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Re: Introduction-Juan

Post by ricanman »

Links: www.runnersworld.com/tag/shin-splints
www. mayoclinic.org/diseases-conditions/shin-splints/basics/definition/con-20023428

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cams
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Re: Introduction-Juan

Post by cams »

Information shown isn't bad. Written better than anything else you've posted to date, tells me you may actually be trainable.

How many words and what was the standard I set for you?

Why didn't you double check your other posting in the APFT section and then follow those instructions?

All of these things should be lessons to you, situational awareness, attention to detail, self checking, self caring, self learning. The list goes on.
2/75 HHC C/E 89-92
Rio Hato/AO Diaz CCT/Commo

"It is a heavy thing, to see a Father so strong in life, unable to rise."

"A great civilization is not conquered from without
until it has destroyed itself from within." -W. Durant

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rangerjd
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Re: Introduction-Juan

Post by rangerjd »

Welcome Juan. If you heed the words of instruction given to you, it will help you immensely. Give everything you've got, every time you give and never, ever quit! RLTW
Ranger Class 8-82
C Co 2/75 80-83-HCMTC 83-85
Drill Sgt 85-87-Sapper Instructor 87-89
A Co 2/75 89-90-G3 I Corps 90-91
I Corps LRSC 91-93-7th RTB RI 94-95
Retired 95
"I'd rather spend 10 seconds in the saddle, than a life time of watching from the stands." Chris Ledoux

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ricanman
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Re: Introduction-Juan

Post by ricanman »

I have re-tested my APFT scores and am only getting ever so more better at my scores.
2:00 Mile Run: 16:58
Pushups: 64
Sit-Ups: 51

I am getting very good at push-ups and with corrections on my running form have gotten much better results overall. I also have a separate PT regimen I created taking parts from the Ranger Athlete Warrior program and RASP training plan from Benning's website. So far these all combined I have seen a lot of increases in endurance and strength.

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cams
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Re: Introduction-Juan

Post by cams »

ricanman wrote:I have re-tested my APFT scores and am only getting ever so more better at my scores.
2:00 Mile Run: 16:58
Pushups: 64
Sit-Ups: 51

I am getting very good at push-ups and with corrections on my running form have gotten much better results overall. I also have a separate PT regimen I created taking parts from the Ranger Athlete Warrior program and RASP training plan from Benning's website. So far these all combined I have seen a lot of increases in endurance and strength.
How about answering my fucking questions newb.
2/75 HHC C/E 89-92
Rio Hato/AO Diaz CCT/Commo

"It is a heavy thing, to see a Father so strong in life, unable to rise."

"A great civilization is not conquered from without
until it has destroyed itself from within." -W. Durant

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ricanman
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Re: Introduction-Juan

Post by ricanman »

Ranger Cams you stated to construct a short response under 400 words stating what shin splits are and what I could do to correct them for PT. As for the posting in the APFT section that was my fault as I rushed to ask questions on something I already posted a thread on ignoring the fact I already asked my question.

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cams
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Re: Introduction-Juan

Post by cams »

ricanman wrote:Ranger Cams you stated to construct a short response under 400 words stating what shin splits are and what I could do to correct them for PT. As for the posting in the APFT section that was my fault as I rushed to ask questions on something I already posted a thread on ignoring the fact I already asked my question.
I know exactly what I said, you still haven't answered the question as to how many words you wrote and why the standard I set for you wasn't met.

Following simple instructions can make or break you. If you can't even do that how will you follow up when given a difficult task and you're put in charge? See what I'm saying here.

Now I don't normally take this much time into helping newbs, but since I saw you struggling right out of the gate I figured I'd give you a hand.

I expect as much effort in return from you.
2/75 HHC C/E 89-92
Rio Hato/AO Diaz CCT/Commo

"It is a heavy thing, to see a Father so strong in life, unable to rise."

"A great civilization is not conquered from without
until it has destroyed itself from within." -W. Durant

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ricanman
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Re: Introduction-Juan

Post by ricanman »

Roger Ranger Cams, I really do value your advice and effort to straighten me up still as it seems I'm still having difficulty squaring myself up to standards. I will continue to learn from my mistakes and shape myself up into growing young man with adherence to the military precision and bearing you wiser Rangers stress here. I was instructed to write 400 words but wrote more than 470 above the standard set by you. I didn't meet the standard because I disregarded remembering the word count and added more than was necessary. Great lesson to me that even the simplest of tasks like following the word count standard are vital to molding a future ranger with bearing and attention to detail at all times . Going to go ahead and crank out sets of push-ups in advance Ranger Cams.

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