P.A.R.E advice

[Lance]

I have an upcoming P.A.R.E test scheduled. I am a pretty fit guy but I am still anxious about the whole test. I am thinking about creating a mock P.A.R.E test in my backyard.

Does anyone have any suggestions on how to create a mock push/pull device? Has anyone done so themself and what did they use?

Thanks in advance

BTW I just recently created a web page detailing my journey to enter law enforcement. You can check it out at www.geocities.com/mountie2be/index.html

[guest]

Well I did a similar thing with setting up the moc pare in my background (I have not done a moc push/pull... going to the gym is good enough) but my one recommendation that ALMOST got me is..... do not sprain your ankle. I almost did on the simulated jump because my backyard is not very level...

But other than that it gave me great insight into it and helped me practise. just watch the ankles (tape maybe)

good luck

[Depot Rat]

Yeah, I wouldn't recommend practicing the PARE. It is fairly easy to screwup on the steps and hurt your ankle. A woman here at Depot was practicing over the weekend and broke her ankle with only three weeks to go until grad.

Instead practice PARE-like exercises.

[journey2cps-redux]

If you're really worried about it, and you shouldn't be, just go throught the fitness prep guide on the RCMP site. It more than prepares you for the PARE. Honestly though, unless you are in the worst shape possible, anyone should be able to pass the PARE. 4:45 is enough time to walk to PARE and pass. I found going and watching a PARE before you run will really help you know what to expect.

[DRBDIVB]

I did the PARE a week ago today and was crazy nervous about it. Not so much about passing but doing well. I figure having a fast time on my file might eventually help me in the end (who knows? ). But anyways, trust me, it's nothing to be concerned about. I ended up scoring a 3:23 which I was pleased with.

I found the best preparation was to do about 20-30 mins of cardio (treadmill, arc-trainer, bike) a day for 5-6 days a week for about 3 weeks before the PARE. In the meantime, I think if I didn't do anything, the PARE wouldn't have presented a major challenge.

The things that will hurt you are the faults. Each fault will add 5 secs. to your time. So don't cheat. For example, if you're afraid that you might kick one of the knee high obstacles because you're beat out, then stop and walk over it. Losing a seond is much better than losing 5.

Also, if you have never seen a PARE done before then I suggest not going first (or even going to one as an observer). Watching people's mistakes is one of the best ways to ensure that you don't make them yourself.

Good luck with it all!

[journey2cps-redux]

Guest-DRBDIVB said:

Also, if you have never seen a PARE done before then I suggest not going first (or even going to one as an observer). Watching people's mistakes is one of the best ways to ensure that you don't make them yourself.

Are you saying don't go watch one first? If so I would strongly disagree. I think that observing a PARE before hand gives you really good insight into what to expect. This is a tremendous advantage since the PARE is more technique and mental preparedness (IMO) than physical ability...

[DaveB]

I think what they meant is that if there are 10 people going don't be the first to go. Try to be the 5th or something....

Personally I am going to a practice one this Sunday at 10am... Not overly nervous as I have been running up to 2.75miles a day for the past month and a half. It's more a question of getting the turn left now do stuff in the right sequence jitters..

[Lance]

Should I worry about the grips on my shoes? The push/pull machine looks like you really have to lean your body to perform the arcs. Are you walking on mats while performing the push/pull or the gym floor?

I don't think it would be cool to do a face plant because your feet slipped from underneath you.

[Troop5er]

Bah - the PARE in 4:45 is very easy. If you are worried, I'd suggest you focus on high-intensity cardio, and something that challenges your lateral stability. There are many abrupt turns and verticle movement - so you want to be steady on your feet. DO NOT wear running shoes - they do not have the lateral stability you need. Cross-trainers, or even court shoes are better ideas (low and wide). You do many falls - on your front and up, on your back and up - PRACTICE those to find a speedy techinque to get your far butt off the mat.

The push-pull is on a rubber mat (well it is here) which is very high traction. You'd have to be wearing cowboy boots to slip.

I'm suprised how many people are getting hurt running the PARE - ankles take a beating, and I've seen one knee explode already. The jump over the mat with the quick left turn is tough - if you aren't strong in your ankles - LAND ON TWO FEET!!! Ya, it will cost you a second or two in lost momentum, but at least you will finish.

Simulating the push-pull.... hmmm, you are using your legs and upper body, so a well-rounded resistence program will do you best. Just working 2 muscles to try help might not be the best strategy.

Just keep your wits about you, keep your feet under you, and you'll do fine. My 2 qualifying PARES were 4:03 and then a 3:53, and I don't consider myself to be anything better than in average shape. Distance is my problem - which is why I'm off for another Cooper's right away.

Ow.

Take care - hope to see you here. Come wave at me in the sunset parade starting in July!

J

[journey2cps-redux]

Guest-Troop5er said:

...Just keep your wits about you, keep your feet under you, and you'll do fine. My 2 qualifying PARES were 4:03 and then a 3:53, and I don't consider myself to be anything better than in average shape. Distance is my problem...

Sounds just like me. First time I ran I did it in 3:53 (with a 5 sec penalty - Damn that tape!) Second time I did it in 3:26 (no penalties) and my exercise routine consists of getting off the couch to go get a beer! Just kidding, I do get some exercise but not that much...plus I'm a smoker

Still worried? You shouldn't be after that!

[crappykd]

yeah big advice. Don't worry about it for gods sakes. If you are fit, you won't have a problem. Remember that your score on your PARE isn't compared to anyone else running it. It is your score only. 4.45 is a ton of time to get it done. My shoelace was un-done and I stopped to do it up and still finished under 4.00 (3.42) and was not totally out of breath. And I am not in the best shape. Take a deep breath, and take your time. You have plenty of it. Goto a practice PARE if you can, then the fear is gone. I have to re-qualify this tuesday and I am running a practice PARe on Sunday. I want to get around 4.00 or a little higher because you take that score to DEPOT and have to beat it for your benchmark. As most members have told me the higher the score going in, the greater marked improvement shown at depot without really killing yourself. It is actually alot of fun, and your body definitely feels the pain, but relax and have fun with it.

[highroller]

If you want a really good cardio work out for the tread mill this one works really good. 22mins do each level for 1min the rotation of going up in speeds then down works you hard.

L5,L5,L6,L5,L6,L7,L5,L6,L7,L8,L5,L6,L7,L8,L9,L5,L6,L7,L8,L9,L10,L5.

Trust me this works I do this run every other day at the gym.

[RyanSales]

Congrats to everyone who ran the PARE this morning in Red Deer!!!!

RY

[Lance]

Hello All:

I just want to thank everyone for their suggestions and support. I completed my P.A.R.E today with a time of 3 minutes and 15 seconds. My brother ran it and did it in a time of 3 minutes and 20 seconds. I guess I didn't really have to worry. I am glad that I have the experience of the P.A.R.E behind me so next time I have to recertify, I know what to expect. ;D