Talia's Jubilant June!

Originally Posted by sweetdream

Being a white part Irish girl my skin is extremely white and so my stretch marks show from losing /gaining/losing so that sucks but other than that I know I am in good shape and I am healthy

I still wish I had rock hard 6 pack abs though!! lmao

Don't forget to wear that sunscreen white girl!!

Be careful what you wish for, you might get it.

You are doing good. Keep up the good work.

[JDR3]

Originally Posted by sweetdream

today:
5 rounds for time
40lb cleans-7 reps
15 push-ups

9:33

abs- side bends with 25lb plate -3 sets, 15 reps each side
abs- stability ball 3 sets, 15 reps
abs- foot on opposite knee 3 sets, 15 reps

cardio:
3 min walk 4.0 mph 1.0 incline
25 min run 6.8 mph 1.0 incline
2 min walk 4.0 mph 1.0 incline

Sweetdream, you are not going to have a problem with the 5k.
Go and have fun and enjoy it.

I quoted this because you already run long enough to complete the 5k
and with all the other runners its even easier! Have Fun.

[sweetdream]

JDR- I just worry that treadmill running and outside running have no comparison :/ and that I will collapse from it being so hot haha


stretch
17 back extensions
17 push-ups
17 sit-ups
17 squats
repeat 3 times

1. pec flies
40lbs, 3 sets, 12 reps

2. abs- knees on stability ball curl with 25lb plate it hands
3 sets, 15 reps

3. bench press
45lbs, 1 set, 12 reps
55lbs, 2 sets, 15 reps

4. abs- incline bench
3 sets, 15 reps

5. close grip pull, palms posterior
60lbs, 3 sets, 12 reps

cardio: 20 min stair stepper
treadmill 1.0 incline
run @ 6.8 mph 1:30, walk 30 sec @ 4.5
run @ 6.9 mph 1:30, walk 30 sec @ 4.5
run @ 7.0 mph 1:30, walk 30 sec @ 4.5
run @ 7.1 mph 1:30, walk 30 sec @ 4.5
run @ 7.2 mph 1:30, walk 30 sec @ 4.5
run @ 7.3 mph 1:30, walk 30 sec @ 4.5
run @ 7.4 mph 1:30, walk 30 sec @ 4.5
run @ 7.5 mph 1:30, walk 30 sec @ 4.5
run @ 7.6 mph 1:30, walk 30 sec @ 4.5
run @ 7.7 mph 1:30, walk 30 sec @ 4.5
walk 3.5 mph 2 min

borrowed my mom's friends deydrogenator todry out some fruit and it turned out really good and really sweet! I think I might keep it for a little bit and just keep making some. Only thing is that it needs to run for 8 hours and I don't think my dad would be too happy with the electric bill afterwards haha

Hi Talia,

Thanks for stopping by and good for you that you will run a 5k this Saturday.

Here are some quick suggestions for a successful fun run:

(1) Make Wednesday your last hard running workout and make sure that you do at least 4 rounds of intervals with the pace being about 10-20 seconds faster than your targeted race pace. If you don't know your race pace, set a goal right now.

(2) Maybe do a light jog of 1 mile or less on Thursday, or a brisk walk, and if your legs are feeling good, it is OK to do about 4-6 rounds of 50 meter accelerations which is running and building up speed to about 80% of your max sprint effort for the last 10m.

(3) Complete rest on Friday. Eat well.

(4) On race day get to the race site at least 1 hour early to acclimate yourself to the weather and about 30 minutes before the race, run easy for about 10-15 minutes, then do about 4 accelerations (described above) to elevate your HR.

(5) Try to run "negative splits" which means that you run the 2nd half of the run faster than the first have, but still challenge yourself and don't trot the first half.

I'm sure you'll do fine.

[sweetdream]

Wednesday

10 rounds for time of
12 squat thrusts
12 bench dips
15:45

@ track
walk 0.25 miles
run 0.25 1:36
walk 0.25 miles
run 0.25 1:30
walk 0.25 miles
run 0.25 1:36
walk 0.25 miles
run 0.25 1:43

left my house at 10:39, got back @ 11:16

[sweetdream]

2 min walk

1. dead lifts 65-65-75-75-85

abs- straight leg reverse crunch 3 sets, 15 reps
abs- side lying torso raises 3 sets, 15 reps
abs- twisting with 12lb ball 3 sets, 15 reps

cardio:
1 mile run 9 min
30 min elliptical

[sweetdream]

Today-> rest day!!

Tomorrow is the big day! the race starts at 10 but I have to get my number/shirt between 7-9 :O this is crazy! there are going to be so many people there and I don't want to have any trouble finding a spot so I think I am going to get up around 7 and hopefully make it there a little after 8..actually now that I think of it, maybe I should get there earlier?? I could always just sit in my car and study..maybe I should get there by 8, like be parked and getting out of my car when half the world is still sleeping haha

what should I eat for breakfast? my normal routine??

[minime]

hey talia, i just want to wish you good luck tomorrow! you will do great!

I don't know about breakfast, i'm sure pierini will come in and give some advice about that.

Eat as your normally would. Race day is not the day to experiment. I'm guessing at least 300 calories 2 to 2.5 hours before the race.

Sounds like this might be a big fun run. My suggestion is to get up to the front starting line as close as you can, even though you will be told that only elite runners should be there. If you get stuck in the back, you'll burn alot of energy trying to get around the slower people and a bunch of people trying to do the same increases the risk of accidents. Don't get there too early. Your goal is to get acclimated to the environment but not over-acclimated.

Other than these tips, just run and enjoy yourself and thank God that you are fit enough to do something like this. And don't forget to put your pedal to the metal to see what you are really made of.

I'l be cheering for you.

edit: one more thing, I always set a race goal and I encourage you to do the same if you have not already done so. Post in here also to put a little fire in your belly and give you some cyberspace accountability.

[sweetdream]

Thanks Minime AND Pierini!!

My race goal is 30 min since this is my first one. I figure a nice pace is a 10 min mile but is I get it done in less than 30 min I will be happy I am going to go slow in the beginning and try to push myself towards the end for the last leg of it! I wonder if they will have mile markers or something?!?! so many things to wonder!!

You are so right Pierini- I am glad I am fit enough to do something like this! I am sure it's something we all take for granted!

I will definitely be checking in as soon as I get home
I know I will be thinking about you guys as I run- silently cheering me on! this forum is a big reason how I got to where I am now!

[sweetdream]

wow everyone!! I am SUPER stoked that not only did I do the 5K but I ran the WHOLE time!! nostopping

my time by looking at that clock when I passed the finish line was 25:40, give or take 5 seconds or so. I had a chip so hopefully they send you results? not sure how that works really??

anyways I am very proud of myself!!!!!!

Your chip time will be faster than the clock time you saw as your chip time doesn't start until your cross the start line.

And, congrats! That is a good time. I knew your 30 minutes target time was too slow but knowing you I knew you were "buying race insurance".

[JDR3]

Good job, knew you would have no problem!

[sweetdream]

Thanks guys! can't wait to do another one!!

cfwu
18 push-ups
18 back extensions
18 sit-ups
repeat 2 more times

1. overhead squat 30x5, 40x5, 45x5, 45x5
2. front squat 30x5, 40x5, 45x5, 45x5
3. back squat 30 x 5, 40x5, 45x5, 45x5, 85x5, 95x5
abs- roman chair 3 sets, 15 reps
abs- side curls, 3 sets, 15 reps each side
abs- legs straight in air, touch opposite toes, 3 sets, 15 reps

cardio: 18 min stair stepper
30 min elliptical

I'm really back into my mind set of wanting more toned abs... it seems to agrivate me to no end. I know it's all about body fat/ composition and cardio....soo... should I do more cardio? obviously watch the fat intake... but how low is too low?

[minime]

GREAT JOB TALIA!!

that is a very good time for your first 5k. I too thought 30 minutes was way too long for your estimate, I knew you would be faster.