Marker & Sorridere: Running our butts off!

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sorridere

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Sorridere's Info:
I am a 22 yr old 150lb 5'6" female, I have always been fairly active. I ran track in hs and I just completed my 1st 5k this summer placing 3rd in my age group. Like most people I was active, then got a sedatary job and gained weight and now I am trying to loose that extra fat. My goals are to become a faster runner and to gain distance, by the end of this I would like to be able to run 5 miles without stopping. And my other goal is to lower my bf. I love muscle definition and I really want to see my muscles! My biggest problems right now is finding time to workout and food. Our state fair is going on right now and the pretzels and corn dogs are so good!

Marker and I are planning on giving each other advice and ideas to incorporate into our workouts and anyone else's ideas are welcome too.
 
Here come the (other) girls!

Hi Sorridere!

It's great that we're up and running (spot the unplanned pun).

I'm 5`2"; 115 lbs and 32 years old.

I think there are similarities in how we ended up here: I was very active, I worked out a lot and my motivation was simply to keep in shape to be able to do the things I wanted to do (have done alot of climbing/trekking). I slacked off majorly about 2 years ago - no idea why really but I have recently given myself a rollicking and signed up for a marathon to give myself an aim.

I have no running history so I've been following a marathon book (yes, really); I was training with a (real time) training buddy who is now injured and unable to run - I couldn't bear the competition:yelrotflmao:- and I have found a lot of the threads and journals on the site really useful.

My short term goals are to build endurance and lean muscle and, of course, to run as good a marathon as I can.

Right, I've just got in from work and gym, it's 10.30pm so I need to log off and do stuff. I will give more info re my programme etc tomorrow.

Sorridere, in the meantime, what's your current schedule and programme? Are you mainly working on running or have you been doing other training, eg weights, too? What weight are you looking to lose? (and WHAT is a corn dog - a vegetarian hotdog is the best I can come up with).
 
marker said:
(and WHAT is a corn dog - a vegetarian hotdog is the best I can come up with).
Click to expand...

LMAO!!!! :yelrotflmao: A corn dog is a deep fat fried hot dog on a stick! Very horrible, yet extremely good!

Anyways...My routine lately has been slacking for the past few weeks but I was running and lifting upper body MWF and lifting lower body TTS and Sunday rest. My plan right now is to get my butt out of bed early and do this, then if I have time in the evenings do a workout I found in Fitness Magazine:

M: Sculpting routine
T:40min Steady pace walk
W: 30 min bike ride or sculpting routine
T: 30 min interval walk
F: Sculpting routine
S: 45 min hills walk
S: Rest

The workout is designed for 4 weeks increasing walking time each week. The sculpting routine is just some arm, leg, and ab work with an exercise band.

Here is the website if you want to look at it.
 
Ha Ha - so much for the image I had of a corn on the cob in a bread roll (which sounded pretty uninspiring - I couldn't understand why you would be tempted!). Right, you said that you wanted to lower your bf - when does the fair leave town? That could be a good cut off date on which to start a clean(er) eating programme. How is your eating generally? Do you try to keep to certain foods etc or is this something you want to grab hold of now? If so, let's just set a date and we can work a plan out around your usual routine....... Btw, that was my first challenge :jump1:

Had a look at the link - it looks pretty good (except I thought that the jumping squats and the leg lifting exercise could be risky for knees and neck respectively....). I'm not sure how much of your usual plan you have been managing to keep to recently but, if it had become a bit sporadic, I think I would recommend that you decide to keep to just ONE plan for the next 4 weeks and stick to that, rather than trying to fit in two: otherwise, I imagine that you will be in danger of getting tired and/or demotivated. If you have resolved to go with the 4 week plan, maybe you could think about replacing up to 2 of the walks with runs (or run/walk combos) so that you can continue with your plan to improve your running and also will burn more energy? OR, start off the first 2 weeks as directed by the plan but for the second two weeks replace 2 walks with a run (or walk/run). What do you think?

I haven't said anything about my own programme (ha ha - good deflection, don't you think?!) but it's after midnight and I need to sleep and I promise to do that tomorrow.

Good night
 
I don't know if I'll do that workout in the link consistently, I just thought it might be something I could add in the evening if I had time to keep my butt off the couch. I know that before when I have worked out in the morning, when I get home from work, I want to just sit on the couch b/c I've already done my exercise for the day. I don't think the other workout will benifit me as much as my current workout.

Here is my current workout:

Lower body Workout:
Burpees 10
Squats 10 bar with 20lbs
Mountain climbers 25
Deadlift 10 bar with 20lbs
Stair jumps 10
Walking lunges 9 per leg with 2 - 10lb db
Plank 1 min and 10 V ups
Prone leg curl on machine 10 50lbs
Burpees 10
Seated leg curl on machine 10 60lbs
Mountain Climbers 50
Side lunges w/ 2-10lb dumbells

I just rotate the Burpees, mountain climbers, stair jumps, and plank throughout the workout, so I’m really not doing more burpees than any others (I don’t like them that much :) ) A lot of times I just go down to the Plank then repeat 3 times.

Upper body Workout:
Machine:
Bench Press: 50lbs
Lat pull down: 60lbs
Pec Dec Fly: 60lbs
Shoulder Press: 30lbs
Tricept push down: 40lbs
Seated row: 40lbs

Dumbells:
Curls: 10lbs per arm
Tricept extension (both arms w/weights together above head lowering behind head): 10lbs per arm
Front arm raise: 5lbs per arm
Tricept extension (one arm at a time holding weight behind head and raising it up and to the side so arm is straight): 5lbs per arm
Side arm raises: 5lbs per arm
Shrugs: 20lbs per arm
Bent over 1 arm row: 20lbs per arm

Let me know if you think I should make any changes to it.

As for the food challenge....No Fair! I can't give you any challenges yet! :D
The fair will be over on Sunday, but I doubt we'll go back anymore. I am an extremely picky eater. I hate all seafood except tuna (which has to have a lot of mayo in it and ate with crackers)

Typical Day:
8am Breakfast: 2 eggs w/ 1oz cheese
11am Snack: 80cal yogert
1pm Lunch: Sandwich on wwb turkey, cheese, tomato, & lettuce
2:30pm Snack: 1-2 cups fruit
4:30pm Snack: 1/3 cup lowfat cottage cheese
7:30pm Dinner: Hamburger on ww bun with tomato or sandwich or chicken breast

As you can see I don't get many veges, but I only like carrots, tomatos, celery, lettuce, and potatoes. Of course I have the occasional cookie or piece of homemade banana nut bread. But I usually eat pretty good. Oh and I have a bowl of almonds on my desk at work so I usually have a small handfull of them each day.

Sorry this is so long. I just wanted to try to answer your questions. Let me know where you think I can make improvements.

EDIT: I added a move to the leg workout
 
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How are things going Marker?

Just wanted to let you know I'm trying to eat as clean as possible starting today! I'll post my food here so you can yell at me if I slip up. I already did today, but I'm trying.

Today:
1 slice ww bread w/ natural pb
Workout: Ran 11 min, walked 5 min, ran 12 min at 10 m/m pace
2 egg omlet w/ deli turkey, cheese, and tomato
banana
handfull of almonds
Sandwich on ww bread w/ deli turkey, cheese, and tomato
yogurt
1 small choc chip cookie (it was in the break room, I really didn't want to eat it, but it kept calling my name :) but I only ate 1)
1 cup grapes
1/3 cup lowfat cottage cheese
Workout: Lifted upper body 1/2 mile walk
Hamburger on ww bun w/tomato
2 cups watermelon


I need anybody's help with this clean eating. I don't know much about it except what I have read in Oxygen Magazine and on here. The way I understand it is basically eat natural healthy foods, no junk. Is cheese allowed?
 
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Tuesday:
B: 2eggs w/ 1oz cheese, 1 slice ww bread w/ npb
Workout: Lower body lift 3/4 mile walk
S: Banana w/ npb
L: Sandwich on ww bread, turkey, cheese, tomato
S: Granola Bar (I don't think this is allowed, but I realized at 4 that I hadn't ate since lunch and I had to leave and wouldn't be able to get anytning to eat for 2 hours)
S: handful of grapes
D: 6oz grilled chicken breast w/ homemade tomato sauce, sweet potato fries (baked w/ egg whites, splenda, & cinnamon) about 3/4 of a potato
Water: 1.5 gallons

Gotta find out more info on clean eating. Anyone know of any good books or sites?
 
Wednesday:
Npb on 1 slice ww bread
Run: 1/2 mile then run a few min walk a few min for a total of 2 miles (my legs felt so tired and heavy I couldn't run very long)
B: 2 eggs w/ 1 oz cheese
S: banana
S: Yogurt
L: sandwich on ww bread w/ turkey, cheese, tomato
S: 1 cup watermelon and a handful of grapes
D: Mexican resturant - 2 Fajitas
Water: 1.5 gallons

Thursday: Spent all day in a semi & decided not to workout to help my legs rest for tommorrow's run
B: Npb & jelly sandwich on ww bread (got up at 5:30 and my stomach didn't feel like eggs that early in the morning)
S: 1 cup strawberries and grapes
S: 2 small pieces of celery w/ npb and rasins
L: Salad w/ ranch & club wrap at truck stop - turkey, ham, lettuce, tomato, & cheese in a tomato tortilla
S: 1 cup watermelon
D: Sandwich on ww bread w/ turkey, cheese, & tomato

Friday:
1 slice ww bread w/ npb
Run: 3/4 mile, walk 1/4 mile, run 1/2 mile, walk 1/4 mile, run 1/4 mile (legs still tired but better)
B: 2egg omlet w/ turkey, cheese, & tomato
S: yogert & 4 almonds
L: Sandwich on ww bread w/ turkey, cheese, tomato
S: 2 cups watermelon

I'll edit to post dinner later!

Does it look to you guys like I am doing the clean diet thing correctly? Do I need to remove the cheese or is it ok?
 
Apparently Marker isn't going to join me in this challenge does anybody else want to or since no one has responded to anything on here should I just stop posting here?
 
Hey now, don't give up.

Obviously this draft didn't work out quite so well as it was hyped up too, but I don't think a partner is at all necessary to accomplish your goals. That being said, I think you should keep posting here.

On to fitness: about your weight training days, that's kind of a lame program especially for weight loss. Speaking from personal experience and what I've read, you should stick to compounds, there is no place for isolation in a weight loss routine, and you certainly don't need that kind of volume.

I'll check in on ya if no one else will.
 
Thanks Dave, Focus is hellping me out w/ my routine and food right now. I have a journal in the regular section and he should have something up there soon. I think I'll just post there. I welcome any help, so stop by and let me know your recommendations.
 
Just thought I'd let you guys know I just got a message from Marker. She didn't leave cause we're crazy, she's got some personal family issues to deal with right now. Hopefully in the future she'll come back to help us out. Keep her in your thoughts.
 
You can join my team if you like. However you would have to start lifting sandbags and other cool stuff.

I can help answer some of your questions, just list them in my journal thread. That way I will see them for sure.
 
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