Physical Fitness!!

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I just found out that I passed my boards!! I'm all set to head out for OBC on 09 April, and then to Tripler for my first assignment as an Army nurse! First, I need to get into shape. Any tips or suggestions for how to get in shape for OBC? I consider myself pretty healthy. I eat right, workout and/or jog occasionally, but I don't feel at all prepared to take on OBC or the PT test yet.

Specializes in 66H.

i would also love to hear the answer to this question. i am not a great runner and would love to find out what i am in for.

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Specializes in Ortho, Med surg and L&D.
What are the runs like at OBC as far as distance and pace are concerned. Do you do 5mi everyday or more like 3-4mi? Also what is the pace?Faster than 9 min miles?

Hello,

I see by your profile that you are 26 years old. On my little handbook here it lists the min/maximum as:

Push ups - 17/46

Sit ups - 50/80

Two mile run - 19:36/15:36

Age 27 is a new age group

Push ups - 17/50

Sit ups - 45/ 82

Two mile run - 20:30/15:48

Yes, the age 27 group has higher maxes for the push ups and sit ups but, I think it is because that may be an age where folks might have the greater variance in ability?

So for your age group alone there might be runners who can earn the maximum points by completing the final run in 15 min 36 seconds. If so, then their minutes per mile during their training runs would definately be quicker than 9 min per mile.

I do not know but, I think they do an initial pt test and assign folks to training groups with your comparable level of fitness so you can train in groups...?

Gen-

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Thanks Gen for the PT info, but I am prior service, so I know what the PT Test is like, but I am trying to figure out what the training is. I know for fact at some Army schools the min is like a 8:30 or faster pace even though "Army Standard" is 9mi. There also is a requirement at OCS for 5 miles in 45min or less. I just want to know if there are requirements like this at OBC.

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Specializes in Ortho, Med surg and L&D.
Thanks Gen for the PT info, but I am prior service, so I know what the PT Test is like, but I am trying to figure out what the training is. I know for fact at some Army schools the min is like a 8:30 or faster pace even though "Army Standard" is 9mi. There also is a requirement at OCS for 5 miles in 45min or less. I just want to know if there are requirements like this at OBC.

Hi,

Thanks for sharing.

You mean the Army standard run is 9 min/mile? So, doesn't that mean that folks who run at a faster pace are forced to go easy?

There is something I read somewhere, (militarywomen.com?) that they will have an initial pt assessment and place you in compatable groups, have you found that to be true? I am not a speedy speedy one but, 9 minute miles are a conversation pace for me, (even able to laugh and joke at that pace).

I look forward to further replies to know for certain. If I find out anything I will post too.

Gen

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Specializes in 66H.

i just recently talked to someone who finished obc. he said that you should not even worry about pt because even if you don't pass the pt test by the time you need to graduate, the school just writes you a letter and sends you and the letter off to your first duty assignment.

well, i have to say that i am very jealous about how fast you can run gennaver. i wish i could run that fast and chat. if i am running a 9 min mile, i am killing myself and probably throwing up after. if you can run like that, then you have nothing to worry about. you will either be running with the faster group or you might have to run at a slower pace in a bn run setting were they slow things up for all the slow people.

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Specializes in Ortho, Med surg and L&D.
i just recently talked to someone who finished obc. he said that you should not even worry about pt because even if you don't pass the pt test by the time you need to graduate, the school just writes you a letter and sends you and the letter off to your first duty assignment.

well, i have to say that i am very jealous about how fast you can run gennaver. i wish i could run that fast and chat. if i am running a 9 min mile, i am killing myself and probably throwing up after. if you can run like that, then you have nothing to worry about. you will either be running with the faster group or you might have to run at a slower pace in a bn run setting were they slow things up for all the slow people.

Thanks again for the update, it is good to know.

Oh, don't be jealous at all with the running. If I take a month or more off break from running its like I have to start all over again at the begining and am slow all over again!!

It takes time and persistant and is not something that happens overnight, (except for those rare talented people, of which I am NOT at all). I do suggest trying to not worry about speed right now but, rather to build a base. A runner cannot generally have speed without first establishing an ability to run and running to build a base is not the same type of running as to build speed.

Agh, not trying to confuse you but, here is a sight that I *basically* agree with http://www.leigh.org/running/speed.html for building running ability.

Good luck!

Gen

p.s. I took about 6-10 weeks off after the October Marathon and really feel super slow and sluggish now! I need to re-build a base myself!!

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Marathon!!!:chair: Trust me if you can run marathons, then you are ready for almost any type of running event that the Army has to offer. Sometimes you do have to run slower than your preferred pace. If there is a Battalion run or even company run, then 9min miles may be the pace that you run at so that you do not loose everyone.

So yes you are sometimes forced to go slower. The ability groups are used sometimes, then again sometimes they are not.

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Specializes in Ortho, Med surg and L&D.
Marathon!!!:chair: Trust me if you can run marathons, then you are ready for almost any type of running event that the Army has to offer. Sometimes you do have to run slower than your preferred pace. If there is a Battalion run or even company run, then 9min miles may be the pace that you run at so that you do not loose everyone.

So yes you are sometimes forced to go slower. The ability groups are used sometimes, then again sometimes they are not.

Hi,

9 minutes is really not slow at all, I don't think so. However it is a good base run pace I think. Which I choose to NOT EVER complain of!!

Now, back to working on my push ups, that is another whole story!

Gen

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Just a little update on my progress...

I've been following the Hooah 4 Health Program referenced above quite religiously, as well as doing additional abdominal work and some upper body weight training.

I've finally worked my way up to a "passing" score on the run, 2 miles in about 16 minutes. It's not great, but for only having been running for 3 weeks, I'll take it! I've been working on endurance as well. Today I ran 6 miles in 1 hour!!

Now, just like Gen, I've gotta work harder on those push-ups!!

Rob

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Specializes in Ortho, Med surg and L&D.
Just a little update on my progress...

I've been following the Hooah 4 Health Program referenced above quite religiously, as well as doing additional abdominal work and some upper body weight training.

I've finally worked my way up to a "passing" score on the run, 2 miles in about 16 minutes. It's not great, but for only having been running for 3 weeks, I'll take it! I've been working on endurance as well. Today I ran 6 miles in 1 hour!!

Now, just like Gen, I've gotta work harder on those push-ups!!

Rob

Hi!!!

IN only three weeks you are up to six miles!!

Great, now back off before you hurt a ligament :) or something, you are doing great and I know you will be much, much faster after you work on building a gradual base.

:) Just ease up you distance and do not worry about pace yet, I would suggest the ligament and tendon saving easy runs, (say 3 miles a couple times a week with adding in some pick-ups at the runs-maybe a couple of 50 meter to 100 meter striders). After at least a month of that then add more distance at 10% a week. You will be fine.

Injuries are no fun, remember to ice after your runs if you feel any pain, and to stretch gently before and maybe a couple of hours after.

CONGRATULATIONS!!

Gen

p.s. I need to go back and pull up that link again too!

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Thanks for the advice...getting an injury is something that was definitely in the back of my mind. I've found that stretching well helps A LOT when I do it before and after runs. I think you're absolutely right about easing up for a while though. I'm trying to switch into "maintenance mode" for a while so that my body can adjust!

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Specializes in Ortho, Med surg and L&D.
Thanks for the advice...getting an injury is something that was definitely in the back of my mind. I've found that stretching well helps A LOT when I do it before and after runs. I think you're absolutely right about easing up for a while though. I'm trying to switch into "maintenance mode" for a while so that my body can adjust!

Hi,

Yeah, my first thought is the risk of shin splints.

Basically fasciatis because the fascia will not be able to accomodate the rapidly growing muscle. Stretching does help that a little bit but, if your shins start to hurt you NOTHING works as well as an immediate POST RUN ICING on your shins.

Good luck!!

Gen

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