So what's mak been up to?

[makenzie71]

Nothing.  However in a few weeks I'll be taking an entry exam for the Lubbock Police Department.  There'll be a basic knowledge test and a physical test.  The basic knowledge thing I got covered...I think I have a fair brain when it comes to knowing stuff.  The physical test I'm a bit concerned over.  I'll have to jump from standing 12" (check), I'll have to do 13 push-ups in less than a minute (check, but more is better), I'll have to do 20 sit-ups in less than a minute (not so check), and I have to run 1.5 miles in under 17 minutes (not even close to check).  I have twenty days to correct the short-comings.

I've been running the last couple days.  This morning I was able to run 3/8, walk 1/8, run 1/4, walk 1/4, run 3/8, then walk 1/4 in 22 minutes.  This evening I'm going to do it in 3/8 sections of running and 1/8 walking.  Then this weekend I start running 1/2 and walking 1/8.  Hopefully by next weekend I'll be able to break out a full mile.

I can do the 20 sit-ups in a minute...but I'm spent.  I've been doing them ten at a time here and there for the last few days.  I think I can build up to do twenty comfortably by the deadline.

Deadline...lol...twenty days.

[tt_four]

yeah but just think, it's the last time in your life you'll ever have to be able to do a situp, from here on out you can just coast...   

[Porkchop]

Good luck with the entry test.

- Porkchop

[utgunslinger13]

I feel you.  When I did the entry test for the Phoenix PD I was a pack a day smoker and couldn't run more than 800 yards without needing oxygen.  I don't think you have enough time for the entire program, but check out the "COUCH POTATO TO 5K" program.  This is structured perfectly for getting up and running. 

When I did the program it was 1.5 years ago, and now I have 10-15 5k (3.1 miles) races under my belt, 2 10k (6.2 miles) races under my belt, and before I gave myself runners knee due to over training I was up to 12-13 miles while trying to get ready for a Half Marathon.

Just like anything else, with enough SAFE practice your body will eventually adapt and perform better.  I had 4 weeks to get the 1.5 mile under 15:30 and I ended up running it in 15:07.  The entry tests you just have to PASS.  More pushups/situps/faster time will not improve your chances.  Its a PASS/FAIL to get into academy.  Your final tests in academy will be what puts you in front of others for a job.

[makenzie71]

It's not entirely the same here...I mean the 1.5 mile run they just say "Under 17 min" but a lot of it is "maximum number, minimum being".  It's my understanding that before you're admitted to the academy LPD has hired you becuase you're paid full benefits and salary while attending.  Some of it is still a bit smokey, though...haven't gotten all the details.  I'll have 3-months to sort that stuff out after the entry exam while they do backgrounds screens and what not.

What would you guys consider "safe" practice?  What I'm doing now is exploring what I CAN do.  As said, at the moment, I can run 3/8 mile...I think I can push to 1/2 mile, but I don't want to over-exert myself when I still have time to train properly.  I'm stretching before I run, though I do need to research some better "stretch" techniques.  20 (starting today) days puts me ahead of schedule.  I'm hoping that by this weekend I can run 1/2 mile with the same effort I need for 3/8 now.

What increments would you guys suggest I set my goals at?

[tt_four]

I can walk 1.7 miles to work in 30-35 minutes, you guys better get to practicing if you can't jog that in half the time! I sit at a desk 40 hours a week and spent the majority of my evenings on the couch and I'm pretty sure I could pass the cop test already. Any of you guys wanna pay me to be a trainer?? haha

[makenzie71]

Tonight I did the full 1.5 miles in 17 minutes...ran 1/4, walked 1/8...repeated until I hit the 1.5.  Just a few seconds to spare.  I think tomorrow morning I'll jog the 1/8 mile sections instead of walk...that'll knock my time down a bit.

[makenzie71]

And this morning I did 1.5 in 16 minutes.  Ran 1/2, walked 1/8, ran 1/4, walked 1/8, then ran 1/2.

My breath isn't really slowing me down and making me walk right now...it's fatigue in my legs.  I'll get over it I believe.  I did figure out while running 1/2 miles that once my legs start burning and hurting...they don't get any worse.  Easier to endure with that in mind.

[Toogoofy317]

Wow, not to put anyone down but I'm in heart failure and can do a 12 minute mile. I feel like my AICD may just fire but I can still do it.

And the docs are thinking heart transplant will be in the not so distant future. Can only imagine what I could do with a healthy heart!

Mary

[tt_four]

Good luck with the heart surgery Mary! that sounds intense.

You guys are making me really curious what my actual time would be. Someday I'm gonna have to try running home from work and timing myself just to see. It's all up hill so I'll have to see how that works out.

[utgunslinger13]

Notice that I said going from smoking a pack a day to running my first timed 1.5 miles in 4 weeks.  Thats a 10 minute/mile pace and I was just coasting because its a pass/fail in AZ to get into the academy.  Your not ranked by PT scores till your in the academy.  I ran my last 5k in just over 21 minutes which is a 7 minute/mile pace, and I ran my 10k in just over 52 minutes which is an 8:20 minute/mile pace.

Its easy to cut down someones times when your standing around while they're they ones running.  And not everyone is built to run, its more a mental game once you pass the first couple miles.  Your body can run as long as your mind can force it to.

[makenzie71]

This morning I ran the full 1.5 in 13 minutes and some change...right around 9 minutes per mile.  I'm going to be doing better come test time, but if I can keep it under 9/mile, I'll be pleased.  Now that I've got it that low, though, I need to work on my abs.

My abdominal muscles are so pathetic I'm surprised I can poop.

[spc]

google 'flutterkick'  Great for abs and you don't need anyone to hold your feet.

[Toogoofy317]

I was not putting anyone down. I was just so suprised what is "qualifiable" these days. Like I said if I'm in extreme heart failure with a transplant in the very near future and I can almost pass the test. How can qualifications be that low . I'm also not a runner at all. My exercise of choice is cycling.

Just trying to put things in perspective. I mean if your relatively healthy and can't do that then maybe that should be a wake-up call even if it is harsh. I wouldn't wish losing ones health even on my worst enemy.

Mary

[utgunslinger13]

These are entrance qualifications.  Its a predetermined point that they feel if you are capable of doing before the academy then you will be able to meet their final qualifications for graduation.  Just like the military, the entrance qualifications are lower just to get in to bootcamp than they are for graduating.

Now obviously, with the heart failing you might find it harder to fit into the category that they feel most people who can meet the initial qualifications could improve to meet the graduation requirements.

These requirements are meant to find the best of the best, or elite athletes, but general good/decent health individuals that with the right regimine would be able to pass their PT tests.

[scratch]

Congrats on getting your time down, and good luck on your exams! 

[makenzie71]

Well over 500 applicants this time around, I'm told. I'm also told probably 50 of them won't even show up on test day, 150 of them will fail the written, 150 of them will fail the physical, and 150 of them lied on their application.

I'm going to be there on test day.

I've taken that POST practice test and aced it with no need to look anything up. I've taken the exams found in "Mastering the Police Exam" book (ed 17, I believe...catered to New York, but still) and gotten 95~100% on each...all with no preparation. I'm going to go pick up an SAT or ACT and ASVAB study guide this week to work through.

This evening I ran the 1.5 in 12 min 37 seconds and I could have easily put out 2.5 to 3 miles. I do not remember my time in the 300 meter, but I'm confident I have it done. 20 push ups and sit ups is fine.

And I've been as honest as possible about my past.

I can't wait to start.

[ver4]

I'm going through the process as of now with a Sheriff's Office in Maryland.  Our numbers we had to achieve were a 15:20 1.5 mile, 27 military style sit-ups, and around 20 push-ups.  Out of my group of 12 (there were many groups of 12), half of the people failed the physical.  The next step was the written and out of the 100 or so people (just that day) only a few people failed.  The written test is not difficult, but if you have not studied up on long division  and you cannot calculate without a calculator then you are screwed.  I am now in the process of a background investigation.  They ask every question regarding your personal history (jobs, finances, friends, drug use, traffic violations, theft, etc.) and you have to be 100% honest or they will kick you out and you will not become an LEO because it will damage your integrity.  Here in MD, we're given a 30 page book and there are separate sections that need to be filled out.  The book needed to be submitted within 1 week of us receiving it.  After that we have a background interview (which I just completed) to make sure you are telling the truth and to see if you need to add anything to the book.  Next will be the oral review board where I will have to speak in front of a captain, lieutenant, sergeant, and a deputy.  They will also go over the background history and determine if I'm the right person for the job.  If I pass all that then it's on to a polygraph where I could be failed at anytime if it's found that I have lied.  I believe a psychological evaluation is next and then if I pass that I get an offer to join the Sheriff's Office and attend the academy.

Only 15 to 20 people are going to be admitted into the academy and there were at least 200 people that passed both the written and physical exams.

Hope this helps with your process and good luck.

[mister]

Well over 500 applicants this time around, I'm told. I'm also told probably 50 of them won't even show up on test day, 150 of them will fail the written, 150 of them will fail the physical, and 150 of them lied on their application.

When I sat the LEO tests - and was accepted to the Academy - we were told, the Biggest reason people flunk out of the Initial process is a Lack Of Fitness. Sure people don't pass the written. But more people flunk out cause they can't pass the physical before they even get to interview stage.

Oddly, years later while working at the Academy putting soldiers through Simulated Helicopter crashes - we used a make-believe chopper and dunked it into the academy pool (it could just sink, or sink and spin) - we watched four police recruits try to swim four laps of the pool without stopping. Three of them couldn't do it. And we're tralking a 12-ish meter pool. So they could Not swim 50 meters without rest! I guess it doesn't matter as you can't outrun a bullet, hey?

As for muscle fatigue... drink more water. Sure you need to breathe, but Liquid helps tremendously.

Michael

[yamahonkawazuki]

I feel you.  When I did the entry test for the Phoenix PD I was a pack a day smoker and couldn't run more than 800 yards without needing oxygen.  I don't think you have enough time for the entire program, but check out the "COUCH POTATO TO 5K" program.  This is structured perfectly for getting up and running. 

When I did the program it was 1.5 years ago, and now I have 10-15 5k (3.1 miles) races under my belt, 2 10k (6.2 miles) races under my belt, and before I gave myself runners knee due to over training I was up to 12-13 miles while trying to get ready for a Half Marathon.i took same test in 02 in phoenix. passed it with flying colours, as wellas the psych exam. passed as well. i lef tthere because of two things. a person who had i found him was on my shaZam! list. and my mothers failing health . physical exertion in the armpit of hell is NOT easy

Just like anything else, with enough SAFE practice your body will eventually adapt and perform better.  I had 4 weeks to get the 1.5 mile under 15:30 and I ended up running it in 15:07.  The entry tests you just have to PASS.  More pushups/situps/faster time will not improve your chances.  Its a PASS/FAIL to get into academy.  Your final tests in academy will be what puts you in front of others for a job.