Is there a 300m dash in track?

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LadySAHopeful	#1 Posted : Friday, March 31, 2017 2:42:06 AM(UTC)
Rank: Groupie Groups: Registered Joined: 8/14/2012(UTC) Posts: 63 Thanks: 19 times Was thanked: 7 time(s) in 7 post(s)	So I feel like a moron for having made it this far in the process and NOT having this figured out. So on a standard high school/college track, there are staggered numbered lines on the straights (start line?), straight numbered lines on the straight (finish line), as well as some staggered lines on the curve, and some triangles. From where to where is the 300m distance? I was running what I thought was 300m (from the finish line on a straight to another line at the other end of the finish line, so I was running a C shape), but when I measured the distance with MapMyRun it said that it was more than 300. Edited by user Friday, March 31, 2017 2:43:35 AM(UTC)  | Reason: Not specified

Elysium06	#2 Posted : Friday, March 31, 2017 4:05:17 AM(UTC)
Rank: Groupie Groups: Registered Joined: 1/30/2017(UTC) Posts: 100 Location: Maryland Thanks: 18 times Was thanked: 37 time(s) in 31 post(s)	If the track is actually used for high school track meets then there should be a line 100m beyond the finish line marked something like "300m start". One event in high school track is the 300m hurdles - look for that marker.
1 user thanked Elysium06 for this useful post.	LadySAHopeful on 3/31/2017(UTC)

Annino	#3 Posted : Friday, March 31, 2017 5:38:54 AM(UTC)
Rank: Senior Member Groups: Registered Joined: 1/23/2013(UTC) Posts: 564 Thanks: 73 times Was thanked: 111 time(s) in 93 post(s)	I know exactly what you mean and I think it varies by track shape. I know for my PFT, we started a bit before the first straight marking (C shape) so we started at the end of a curve and then finished on the following straight line. Not sure if that makes sense or not!

MissMo2	#4 Posted : Friday, March 31, 2017 8:32:57 AM(UTC)
Rank: Groupie Groups: Registered Joined: 5/23/2016(UTC) Posts: 58 Thanks: 36 times Was thanked: 12 time(s) in 10 post(s)	I definitely wouldn't rely on MapMyRun... I think I started on the edge of a curve and ended on the straight somehow. The one track I have access to, the markings aren't clear at all. I rarely practice the 300m it's such an awkward length for a sprint. What is everyone's pushup workout while you are waiting for a class date? Sorry for hijacking your thread :) Edited by user Friday, March 31, 2017 8:38:19 AM(UTC)  | Reason: Not specified
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Future1811  

#5 Posted : Friday, March 31, 2017 8:52:20 AM(UTC)

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Situps are the hardest thing for me to practice because I need someone there holding my feet. I've tried putting them under furniture, etc. but it doesn't feel the same unfortunately.

MissMo2  

#6 Posted : Friday, March 31, 2017 10:17:46 AM(UTC)

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So you do push-ups and sit-ups 3 sets per day, 5 days a week? I vary my workouts constantly because I get bored but while I wait I've been doing Crossfit. I'm just now starting to add back in running. I'd like my weekly runs to be: hill sprints, a fast 2 miles and a longer 3 mile relaxed run. 2/3 days crossfit, 3 days run... I thought the Crossfit would help with push-ups (and help me not get beat up at the Q). It's helped some but I still need to do push-ups consistently.

My weakest events are the push-ups and 1.5 miles which wasn't horrible but not where I want to be. I'm more of a sprinter than a long distance runner...I ran the sprint in 52 secs (7pts) and I only practiced it twice.

Most the school tracks here are locked up by the way...it sucks.

Originally Posted by: AnxiouslyAwaiting

You really should run at a track in order to have the best running workouts (ideally a 400m track). Hopefully you can find one within 10 minutes of where you live, they are usually at local high-schools. Anyway, here's my workout and I swear by it:

Wednesdays/Sundays are off days.

All other day starts with (as in, right when I wake up in the morning) sit-ups to exhaustion followed by a two minute break and then push-ups to exhaustion. Then when I get home from work, I do sit-ups to exhaustion. I then drive to the track where I do push-ups to exhaustion followed by a two minute break, and I then complete my running workout (see below), where I then have a two minute break and do another set of push-ups to exhaustion. It is important to do the push-ups both right before and after your running workout as to best simulate the PFT. Right before bed, I do one more set of push- and sit-ups to exhaustion.

The key to increasing your sit- and push-ups is to do at least three sets per day and to maintain a consistent amount in each set throughout the day. Increase the number of reps after each week.

Monday: Sixteen 100s with a one minute break in between.
Tuesday: Two miles
Thursday: Six 400s with a two minute break in between
Friday: Two miles
Saturday: Three 800s with a five minute break in between

Edit: I should note that each running event should be at a faster pace than whatever your goal pace is for the 1.5 mile run. So, the 400s should be no slower than 2:00, the 800s should be no slower than 4:00, and the two miles should be no slower than 16:00. As far as the 100s go, I usually increase this workout to six 200s at no slower than a 30 second pace to better prep for the 300m after a few months.

Note, these times are for the males' scoring.

My PFT scores last year:
Sit-ups: 51 (6)
300m: 41.1 (9)
Push-ups: 39 (2)
1.5 Mile: 11:55 (2)
Total: 19 points

I consistently reached 55+ sit-ups on my own but messed up in the final ten seconds on the PFT so none of the rest of my sit-ups counted. I then ran way too hard in the 300m and drained myself for the push-ups and was barely able to finish the 1.5 mile. My plan for next time is to, aside from getting in better shape overall, exert less energy on the 300m since I had many points to spare.

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RedTailFox  

#7 Posted : Friday, April 14, 2017 11:59:53 AM(UTC)

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Does anybody here know if GPS watches are allowed for the PFT. I have been training with a GPS watch for a while and use it to pace myself etc. However, I would hate to find out that I can't use it on the day of the PFT.

Annino  

#8 Posted : Friday, April 14, 2017 12:15:59 PM(UTC)

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Originally Posted by: Surge

Does anybody here know if GPS watches are allowed for the PFT. I have been training with a GPS watch for a while and use it to pace myself etc. However, I would hate to find out that I can't use it on the day of the PFT.

We were specifically told to remove watches at my PFT. Best advice is to train with nothing. No watch. No headphones.

LadySAHopeful  

#9 Posted : Friday, April 14, 2017 12:26:08 PM(UTC)

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My FO lets you use watches at your PFT but I was told that they are banned at Quantico for whatever reason. Not sure if they do this at Q but the grader calls at your splits each lap so you don't really need a watch. I think they are useful tools to get a feel for your pacing, but agree that you should practice without them once it gets close to your PFT date.

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