Intro: JDenges

[JDenges]

Ranger Jim,

I’m currently midway in my senior finals and will be out for holiday break on Thursday. Task list update will follow as soon as possible.

[JDenges]

PT Update 20171228

PU: 80
SU: 74
2 Mile: 15:21
CU: 19


Screwed up my ankle pretty badly playing rugby and haven’t been able to work on cardio the past couple weeks, I would attribute that to my poor run time. Working on getting it back into shape and heading on my first 40 lb ruck tomorrow morning. Hope everyone had a nice holiday.

[centermass]

Don't push it if you've got an injured ankle. Rucking will extend the healing process or screw it up even further.

If you feel comfortable enough by now to put weight on it, go light and work your way back up.

Keep us posted.

[JDenges]

Roger Ranger centermass,

I’m happy to say I healed up with no problems, and then of course came down with one of the most ass-kicking colds I’ve ever experienced. Still fighting off a cough and I haven’t had access to a track in the past week, but I was able to have someone test me on my other APFT scores:

20180108

PU:68
SU:76
CU:16

After reading through a few of the other PT focused threads on the forums I re-evaluated my game plan and am focusing on implementing the proper form. I found myself kipping on chin-ups and without someone to correct my push-ups I’ve been subconsciously dipping around the 50 mark. These errors have been corrected and I know the attention to the smaller details will pay off.

Fortunately there are also two other DEP’s at my recruiting station - a 92Y and a cook both with an Option 40 who I’m hoping to train with and potentially bring onto the forums.

Lastly I want to send Ranger Jim and his family my best. I’ve only been here a few months but you were the first to welcome me to the site. Wishing you a quick recovery and a reminder to never, never quit.

[IntelToad]

Good update, keep at it. You're on the right track in emphasizing form over numbers at this point when doing your PT.

[JDenges]

Roger, Ranger IntelToad.

[JDenges]

APFT 20180205

PU: 66
SU: 78
CU:15

2 Mile: 15:12

[Disinfertention]

Still good scores for your self administered APFT. I know you are coming off an ankle injury but that is an area you will want to get better at. What's your plan for lowering your 2 mile run time?

[JDenges]

Ranger Disinfertention

Thank you for the input. I need to focus on increasing my overall mileage and build up the endurance for 5+ runs. Cardio has definitely been my weakness and something I’ve dreaded, despite having a runner’s build. I’ve been trying to throw in some HIIT excercises as well but my time seems to be plateauing around the 7:30 minute/mile mark.

The upside is that my surroundings are mostly gravel and uneven/steeply graded terrain, offering a harder workout and more accurate to the type of courses I’ll be facing at RASP.

Frequency is key and I just need to coordinate a better schedule to get out on a track more often.

[IntelToad]

Focus on form and doing things right and that includes running-

On a five mile run, don't go all nuts and burn yourself out on the first mile or two. Ideally you should be getting faster with each mile as your body warms up. Instead of trying to get your best mile times on mile 1 or 2, try to get them down on miles 4 and 5. Focus on breath control and economy of motion- keeping your arms in close, breath control and maintaining a comfortable stride. Mentally, learn to think happy thoughts and take yourself out of the situation.

As for your 2 mile time, that will get better with putting in the work before you leave and you will also benefit from running at OSUT and Airborne. Same thing, don't go full retard on the first quarter mile, get stronger as you go further.

[JDenges]

Roger, Ranger Inteltoad. Will put all of those techniques to work in my future runs.

[JDenges]

General Update: 20180306

There’s only a couple months left until graduation but the workload is still pretty heavy. Some of my grades started to slip and taught me that an Option 40 means nothing if I screw up in the final stretch. That being said- I’m sorry for the inactivity, Rangers. I’m doubling down on my schoolwork and have had significantly less time to dedicate to my task list and the forums.

My PT is continuously improving and I started the 12-week RASP program with several of the other mentees. Starting the program early will leave me enough time to include another plan I had in mind before my shipdate in July.

I’m focusing on distance running and shooting for a higher mileage each week. My last 5 mile was a 36:33 which is a huge improvement from where I started.

Peer Graded APFT 20180305:

PU: 65
SU: 75
CU: 18
2 Mile on sand: 14:28

[Disinfertention]

Sometimes life comes at us and you gotta know how to prioritize. I'd say it is a pretty easy decision to focus on school at this time. Working out is a daily activity no matter what's going on... So never skip out on that!