Finding Myself in Me

New Short Term Goal

Saturday October 10, 2009

The city of Tampa is having their 15th Annual Tampa Police Memorial Run/Walk 5K or 1 Mile. And, the monies raised go to the Memorial Fund for all the fallen officers and their families. Kinda cool I think.

I've decided to do this, but i'm tossing around which event to do.

Either way, I'm gonna have fun with it :)
 
ALRIGHT!!! now you are in for real.....

Here we go- your plan

you will run a gaylick- 5:2 on race day. That is 5 minute run, to a 2 minute recover walk, and it will take you 6 rounds, with the 7th round taking you to the finish wiht no walk. I will come and run along side of you to help you control taking off too fast, and stopping too harshly.

training plan=

trainign 6:3 to impact mental confidence on 5:2 race plan.

3 rounds of 6 min rpe 6 : 3 min of rpe 2 (recover- that's what this part is for)

dates to train
26th, 27th (no energy gel)
28th - off
29th 30th (use a gel after 15 minutes and see how it settles)
1 -off
2, 3 (no gel- see if you wish you would have had one)
4-off
5,6 (use gel- if it turns out they are good- do not force it)
then the 7th go to the course, find the start line, do a round or two of 5:2 and feel yourself-- you will know your course.

take the 8, 9th off

the 10 = explode onto race day.

you will end up with about 250 minutes of trainign for a 35 minute race. Be confident, you are going to do fantastic. DO NOT TAKE ANY OTHER ADVICE. you have good form, you have great shoes, and you are ready. Race morning eat your flax and cereal just like you do every day.

Race plan = from start 5 min run : 2 min walk, 6 times then run to finish.
you will also take one energy gel at the 15 minute mark (provided they were good during training)

SEE YOU THERE CHAMP!

Sweat Daily
FF

p.s. from 310 lbs to 156 and now doing your first 5K!!!!! YOU ARE SOOOOO INSPIRING!!!!
 
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neonlady said:
Saturday October 10, 2009

The city of Tampa is having their 15th Annual Tampa Police Memorial Run/Walk 5K or 1 Mile. And, the monies raised go to the Memorial Fund for all the fallen officers and their families. Kinda cool I think.

I've decided to do this, but i'm tossing around which event to do.

Either way, I'm gonna have fun with it :)
Click to expand...

Wow! Very cool!!! :cool3:

You go girl!
 
flyinfree said:
ALRIGHT!!! now you are in for real.....

Here we go- your plan

you will run a gaylick- 5:2 on race day. That is 5 minute run, to a 2 minute recover walk, and it will take you 6 rounds, with the 7th round taking you to the finish wiht no walk. I will come and run along side of you to help you control taking off too fast, and stopping too harshly.

training plan=

trainign 6:3 to impact mental confidence on 5:2 race plan.

3 rounds of 6 min rpe 6 : 3 min of rpe 2 (recover- that's what this part is for)

dates to train
26th, 27th (no energy gel)
28th - off
29th 30th (use a gel after 15 minutes and see how it settles)
1 -off
2, 3 (no gel- see if you wish you would have had one)
4-off
5,6 (use gel- if it turns out they are good- do not force it)
then the 7th go to the course, find the start line, do a round or two of 5:2 and feel yourself-- you will know your course.

take the 8, 9th off

the 10 = explode onto race day.

you will end up with about 250 minutes of trainign for a 35 minute race. Be confident, you are going to do fantastic. DO NOT TAKE ANY OTHER ADVICE. you have good form, you have great shoes, and you are ready. Race morning eat your flax and cereal just like you do every day.

Race plan = from start 5 min run : 2 min walk, 6 times then run to finish.
you will also take one energy gel at the 15 minute mark (provided they were good during training)

SEE YOU THERE CHAMP!

Sweat Daily
FF

p.s. from 310 lbs to 156 and now doing your first 5K!!!!! YOU ARE SOOOOO INSPIRING!!!!
Click to expand...


Thank you for this!!

A serious question I have is about food. I cannot eat a much at any one sitting, but i also don't want to feel like i'm eating all day.. ya know?!?

What should i eat?
I'm guessing more complex carbs & whole grains/wheat

What should i avoid?
(i mean other than the normal bad ish)

Vitamins/supps/minerals/
I have iron, multi-vits, biotin, glucosamine, potassium, magnesium, flax seed & Omega-3s. Do I need to add anything else?

i feel like i've opened a can of worms here.. LOL.. but! you offered.. hahahaha
 
Congrats on the MAJOR weight loss from another former big girl! I went from 237 to a weight today of 135. It is hard to let go of the layer of fluff that serves as an excuse for the rest of your life not being as you want- when you let it go it is a brave and powerful change.

You can totally do this. I love running a race- you don't have to be perfect, rich, have perky breasts or run a certain speed you are just YOU and the rest of the people out there trying to make a personal best. You get a nice high participating and feeling like part of a group.

Is a gaylek like a fartlek? Gaylek or fartlek- the names are easier to write than to speak about out loud in mixed company. haha
 
Mel Def said:
Congrats on the MAJOR weight loss from another former big girl! I went from 237 to a weight today of 135. It is hard to let go of the layer of fluff that serves as an excuse for the rest of your life not being as you want- when you let it go it is a brave and powerful change.

You can totally do this. I love running a race- you don't have to be perfect, rich, have perky breasts or run a certain speed you are just YOU and the rest of the people out there trying to make a personal best. You get a nice high participating and feeling like part of a group.

Is a gaylek like a fartlek? Gaylek or fartlek- the names are easier to write than to speak about out loud in mixed company. haha
Click to expand...


Thank you! Not everyone can appreciates the tears and work and sweat it's taken to get to this point.

As far as the race goes.. I've never competed in a race so this is a first for me. This IS going to be my personal best... until the next time.. hehehe

As far as the gay or fart licks... i have not a clue what either one of you are talking about. :yelrotflmao:
 
5K training - day 1.

ok.. so today started the training.

I met with FF this morning - super cool trainer dude :)

We did 2 sets of 6 run/3 walk and a 4 run/11 walk...not a lot of time (i know), but it was solid. also found out i do a 10 min mile which i was told isn't too shabby...i guess.

i have no clue... am totally ignorant of running ish..

but.. do know i will be out again tomorrow to see what i can push myself to do then. :sport:
 
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neonlady said:
Thank you! Not everyone can appreciates the tears and work and sweat it's taken to get to this point.

As far as the race goes.. I've never competed in a race so this is a first for me. This IS going to be my personal best... until the next time.. hehehe

As far as the gay or fart licks... i have not a clue what either one of you are talking about. :yelrotflmao:
Click to expand...

lol--- it is the fartlick combined gaylick = milkshake style of running. lol details smetails. hehee

sorry for misquoting your weight sugar!!! 147!!
 
5K training - day 2.

Met with FF again today for 2 rounds of workouts.

Round 1: @ the gym to work bis/tris/abs.

First was a circuit:

Back Flexor - BW only
3 x 5

Incline bench situps - BW + 5lb med ball
3x8

Turkish getups - 10lb kettle & 8lb barbell
2x5 (10lb) each side
1x5 (8lb) each side

Then on to:

Seated Tri Extention - EZ curl bar only
3x8

Reverse bi curl - EZ curl bar only
no idea - lost count (HA!)
Had trouble with this one and trying to wrap my head around the push/pull thing.. :sad2:

Cable Crunch/Tri Ext - 10lb
3x8

Cable Bi Curls - 10lb
3x8 each side

Round 2: 5K run practice

Went to a park that is used for cross-country training. Totally different element than treadmill or paved sidewalk. Lots of up/down, grass, sand, tree roots and dog sh!t (i found it with my shoe :SaiyanSmilie_anim:)

Managed to do all three 6/3 splits today! Yay! I think it has a LOT to do with the fact I have an uber-great coach who encouraged me and pushed me to not give up... and possibly the energy supp in the middle of it. :p

My pace was slower today, but know i'm still trying to recover from yesterday's onslaught and from the gym workout.

One thing that was pointed out is how I need to work on 'forward thinking' strides - having my feet hit out further in front of me than the kick back behind me. This is the kind of advice that's cool.. ya know!? It's the smart and efficient way to cover more ground in fewer strides. I'm diggin it :)


Guess I've blabbed enough.. On to homework land.. hahaha
 
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Note to Self

Stretch More

Don't wear heels after running

Stretch more...

Ok.. so maybe not 3.5" heels... 2" would be ok

Stretch more

Maybe no heels. Flip flops would be perfect... hehehe
 
a powerbar gel is more of a "fuel source" than an energy supplement (ingredients are only sodium, potassium, calcium, magnesium, and carbs)

Energy supp would be a caffeine or soemthing like that. I realize that seems like splitting hairs but really its not.


Fuel is nutrition = energy.

But "energy" (increased heartrate, and the illusion of energy), can be created without fuel.

BTW crying at the end of your runs is dehydrating ;)

:action6:FF:action6:
 
flyinfree said:
a powerbar gel is more of a "fuel source" than an energy supplement (ingredients are only sodium, potassium, calcium, magnesium, and carbs)

Energy supp would be a caffeine or soemthing like that. I realize that seems like splitting hairs but really its not.


Fuel is nutrition = energy.

But "energy" (increased heartrate, and the illusion of energy), can be created without fuel.

BTW crying at the end of your runs is dehydrating ;)

:action6:FF:action6:
Click to expand...


Namaste :)

ok.. ok.. i'll do better when noting fuel sources and energy supps.;)


And the crying!? It was my way of showing gratitude for you *not* laughing.. LOL
 
The best laid plans of mice and men...

Ever have one of those days that no matter what you plan on or plan out, it falls through?

Tuesday I started my training run and managed to do my first set of 6/3 just fine, but man... the second and third sets... i just could NOT get myself to get thru them.. :( I got winded early...my guts felt like they were on fire..

And then.... I was supposed to run yesterday.. it didn't happen...

I feel like such a loser...


Soooooo... today... I am going to run and make my full times.

Maybe I'll feel better about myself.
 
neonlady said:
Ever have one of those days that no matter what you plan on or plan out, it falls through?

Tuesday I started my training run and managed to do my first set of 6/3 just fine, but man... the second and third sets... i just could NOT get myself to get thru them.. :( I got winded early...my guts felt like they were on fire..

And then.... I was supposed to run yesterday.. it didn't happen...

I feel like such a loser...


Soooooo... today... I am going to run and make my full times.

Maybe I'll feel better about myself.
Click to expand...

Hey, don't beat yourself up....we all have rough days.....Take a deep breath, and start your new day.....new :)
 
did it

So.. earlier, I was bummed that I didn't get my run in so I MADE the time to do it tonight.

Glad I did.

I did 3 sets of 6-3 (6 run/3 walk) and managed to get in 2.40 miles (3.86km). Oh yeah... I didn't use an energy supp this time either.

If i'd kept going and had done a 4th set of 6/3, i'd have gotten the 5k in. I wonder if i'd used the supp if I could have knocked it out!?!???

Looks like I have a new short term goal. Four rounds of 6/3, with energy shot to see what happens.. LOL
 
that's what were talking about!!!!

AND- you are closing in on your 5K. That is gunna be so great to see!!

10K on calendar, maybe a turkey trot event or something. - up the ante!!

then we will do several 10K, then you will have one half, then we will go for a full Marathon for the winter of 2010, finish time in the 5th hour.
 
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