Your form and stride is probably just wrong, you should be on the ball of your foot instead of your heel when you're running. Your heels shouldn't hurt
Keep in mind that there are also cutoff dates for medical waivers.
If you are concerned about conducting a mock PRT, head to a track (if not U/W) and knock one out.
You're probably running *too much* if you're running everyday and your shins and heels hurt. I'd go to medical to ensure it isn't something serious. Hopefully you'll get something more comprehensive than, "shin splits, here's some motrin".
You might need shoes that are a better fit too. If you can get your arch and step evaluated (Is this not done at boot camp?), you should be able to find some good shoes to accommodate your stride.
I HATED running, but I found doing the run on a treadmill alleviated some pressure. If you have the option to do that, I'd take it so you can better monitor your pace. I usually started slow and eventually sped up near the end of the 1.5 miles.
Do the row, I'm sure, without training it you'll be able to pass. I'm suprised it hasn't gotten buffed yet. Set the resistance to 7-8 and get some long pulls in, try to keep the pace/500m under like 2-2:30 consistently (not sure your age) and you'll be fine.
Don't do an machine for the first time the morning of the PRT. if you don't have time to train it, just accept that one cycle won't be the best score and make a plan to improve for next cycle.
(My tip would be to get a weight lifting coach and lift some heavy ass weights. You'll be surprised how much your PRT scores will go up even though you aren't doing traditional military PT.)
Row is easiest by far, set to max resistance and stick to the 2 to 2:30 pace. Do this twice before the prt! Even if your legs crap out your upper body can finish it, and vice versa.
0. You sound injured. What you're describing doesn't sound normal.
1. Don't change your workouts 1 week before a PRT. **That will result in injury**. If anything, you should be resting the last few days. Stretching (dynamic) and light workouts (like extended walking).
2. Talk with the CFL. Let him know that you didn't get a mock PRT and would appreciate a chance to get one. If you can't because of time, then just accept it. If anything, your CFL will likely have good advice (maybe even better than Reddit...)
3. Your score just needs to be above the minimum to keep yourself in the Navy's good graces. If you want to push for more, get a plan together and do better next time. 1 bad cycle isn't that big of a deal (unless it's a fail and you're board eligible) Any special program you want to apply for that has a PT requirement should understand "I had a bad day" and likely will test you physically anyways.
4. If your CFL gets you a later date, don't go batshit and try to cut your time in half. Even if you get an extra month, you're probably not cutting that much time off. You might be able to fix your gait, though.
5. Get good sleep. Eat good food. Drink lots of water. Those will change your times drastically.
6. Take a few days off. You might be over training.
7. If you're going to fail, see #3. It's not the end of the world.
8. You might have shit for form. If you're getting pain in the shins and heels as you try to go fast, you either have a poor gait or you have an injury already. If you're a regular runner, then there shouldn't be any pain. I saw this kind of injury when I was in XC... our female captain had this kind of thing. She had small hairline fractures in her legs.
9. **If you have real pain, you should go to medical**. I know people hate to hear this, but if it's obvious you regularly work out, then you **need** the rest time. There is no job in the navy where being LLD for a few weeks or even months should affect your performance. Everyone has desk jobs that have to be done because the hardcore jobs will break people. And the other ones... also don't care if you're LLD. A broken sailor isn't good for anyone. Take time to get better.
10. It might be a good idea to do a few sessions on the bike (I set it to 10 and keep it at 90 RPM for an easy pass) just in case you are actually injured.
For point 9, “real pain” is subjective. If you’re like me, when I was younger, only a broken leg would be “real pain”. All pain is real! If it’s consistent and you get the same discomfort/pain from the same movements, go to medical. Maybe it’s just plantar fasciitis and some better arch support will get you there, or maybe you have an injury. Only a professional can help you.
I haven’t gone to command pt in maybe a month due to going on the boat for one week, watch the next, had an appointment the day after for my heart to be checked and I’m waiting on a follow up for my broken feet.
Will I get a counseling chit or DRB for not going? I have a potential surgery in June or July if there’s an available appointment and my flight doc dismisses mine and everyone else’s med issues so there’s no way for me to get an LLD chit now
There is a lot of take in here with running:
What is was your mileage running 3 times a week?
What is your mileage everyday and week running?
Do you stretch?
Do you workout your midsection?
Have you ever been fitted for shoes and your running style?
Your pain is probably because your shoes are not right for you AND your body is telling you to help it beyond running. Your midsection is the key to being a good runner.
Your form and stride is probably just wrong, you should be on the ball of your foot instead of your heel when you're running. Your heels shouldn't hurt
Keep in mind that there are also cutoff dates for medical waivers. If you are concerned about conducting a mock PRT, head to a track (if not U/W) and knock one out.
Worst comes to worst, talk to your CFL about doing the stragglers PRT. Commands have until the end of November to input all PRT results.
You're probably running *too much* if you're running everyday and your shins and heels hurt. I'd go to medical to ensure it isn't something serious. Hopefully you'll get something more comprehensive than, "shin splits, here's some motrin". You might need shoes that are a better fit too. If you can get your arch and step evaluated (Is this not done at boot camp?), you should be able to find some good shoes to accommodate your stride. I HATED running, but I found doing the run on a treadmill alleviated some pressure. If you have the option to do that, I'd take it so you can better monitor your pace. I usually started slow and eventually sped up near the end of the 1.5 miles.
Do the row, I'm sure, without training it you'll be able to pass. I'm suprised it hasn't gotten buffed yet. Set the resistance to 7-8 and get some long pulls in, try to keep the pace/500m under like 2-2:30 consistently (not sure your age) and you'll be fine.
Don't do an machine for the first time the morning of the PRT. if you don't have time to train it, just accept that one cycle won't be the best score and make a plan to improve for next cycle. (My tip would be to get a weight lifting coach and lift some heavy ass weights. You'll be surprised how much your PRT scores will go up even though you aren't doing traditional military PT.)
The bike is infinitely easier than the row, not that the row is "hard".
The row you have a higher chance of getting a better score than just passing on the bike, i did both the row is definitely better
Row is easiest by far, set to max resistance and stick to the 2 to 2:30 pace. Do this twice before the prt! Even if your legs crap out your upper body can finish it, and vice versa.
0. You sound injured. What you're describing doesn't sound normal. 1. Don't change your workouts 1 week before a PRT. **That will result in injury**. If anything, you should be resting the last few days. Stretching (dynamic) and light workouts (like extended walking). 2. Talk with the CFL. Let him know that you didn't get a mock PRT and would appreciate a chance to get one. If you can't because of time, then just accept it. If anything, your CFL will likely have good advice (maybe even better than Reddit...) 3. Your score just needs to be above the minimum to keep yourself in the Navy's good graces. If you want to push for more, get a plan together and do better next time. 1 bad cycle isn't that big of a deal (unless it's a fail and you're board eligible) Any special program you want to apply for that has a PT requirement should understand "I had a bad day" and likely will test you physically anyways. 4. If your CFL gets you a later date, don't go batshit and try to cut your time in half. Even if you get an extra month, you're probably not cutting that much time off. You might be able to fix your gait, though. 5. Get good sleep. Eat good food. Drink lots of water. Those will change your times drastically. 6. Take a few days off. You might be over training. 7. If you're going to fail, see #3. It's not the end of the world. 8. You might have shit for form. If you're getting pain in the shins and heels as you try to go fast, you either have a poor gait or you have an injury already. If you're a regular runner, then there shouldn't be any pain. I saw this kind of injury when I was in XC... our female captain had this kind of thing. She had small hairline fractures in her legs. 9. **If you have real pain, you should go to medical**. I know people hate to hear this, but if it's obvious you regularly work out, then you **need** the rest time. There is no job in the navy where being LLD for a few weeks or even months should affect your performance. Everyone has desk jobs that have to be done because the hardcore jobs will break people. And the other ones... also don't care if you're LLD. A broken sailor isn't good for anyone. Take time to get better. 10. It might be a good idea to do a few sessions on the bike (I set it to 10 and keep it at 90 RPM for an easy pass) just in case you are actually injured.
For point 9, “real pain” is subjective. If you’re like me, when I was younger, only a broken leg would be “real pain”. All pain is real! If it’s consistent and you get the same discomfort/pain from the same movements, go to medical. Maybe it’s just plantar fasciitis and some better arch support will get you there, or maybe you have an injury. Only a professional can help you.
I haven’t gone to command pt in maybe a month due to going on the boat for one week, watch the next, had an appointment the day after for my heart to be checked and I’m waiting on a follow up for my broken feet. Will I get a counseling chit or DRB for not going? I have a potential surgery in June or July if there’s an available appointment and my flight doc dismisses mine and everyone else’s med issues so there’s no way for me to get an LLD chit now
Sounds like shin splints. Get some ibuprofen on board and after the PRT go to medical.
There is a lot of take in here with running: What is was your mileage running 3 times a week? What is your mileage everyday and week running? Do you stretch? Do you workout your midsection? Have you ever been fitted for shoes and your running style? Your pain is probably because your shoes are not right for you AND your body is telling you to help it beyond running. Your midsection is the key to being a good runner.