u/gemini_bitch_

Hi all, I’m looking for input on my strength workouts. I do lower body Tuesday and upper body Thursday. Are any of these a waste of time? Is there something vital missing? I do cardio Monday and Wednesday and run every Friday and Sunday.

Lower Body Strength Workout:

1 mile walk (3% incline)

Glute Bridges (3x12)

Bird Dogs (2x10)

Dead Bugs (2x10)

Leg Press (2x10) 50 lb.

RDLs (3x8)

Seated Leg Curl (2x10) 30 lb.

Cable Kickbacks (2x10) 10 lb.

Slow Calf Raises (3x10)

Side lying leg raises (2x12)

Plank (2x20-30s)

Upper Body Strength Workout:

1 mile walk (3% incline)

Lat Pulldown (3x10) 40 lb.

Seated Row (3x10) 40 lb.

Chest Press (3x8) 30 lb.

Shoulder Press [Machine] (2x8) 15 lb.

Tricep Pulldown (2x10) 15 lb.

Bicep Curls [Machine] (2x10) 10 lb.

Lateral Raises (2x10) 5 lb.

Back extension (2x10) 10lb

Plank (2x10-30s)

Bird Dogs (2x10)

Dead Bugs (2x10)

Hi all, I’m looking for input on my strength workouts. I do lower body Tuesday and upper body Thursday. Are any of these a waste of time? Is there something vital missing? I do cardio Monday and Wednesday and run every Friday and Sunday.

Lower Body Strength Workout:

1 mile walk (3% incline)

Glute Bridges (3x12)

Bird Dogs (2x10)

Dead Bugs (2x10)

Leg Press (2x10) 50 lb.

RDLs (3x8)

Seated Leg Curl (2x10) 30 lb.

Cable Kickbacks (2x10) 10 lb.

Slow Calf Raises (3x10)

Side lying leg raises (2x12)

Plank (2x20-30s)

Upper Body Strength Workout:

1 mile walk (3% incline)

Lat Pulldown (3x10) 40 lb.

Seated Row (3x10) 40 lb.

Chest Press (3x8) 30 lb.

Shoulder Press [Machine] (2x8) 15 lb.

Tricep Pulldown (2x10) 15 lb.

Bicep Curls [Machine] (2x10) 10 lb.

Lateral Raises (2x10) 5 lb.

Back extension (2x10) 10lb

Plank (2x10-30s)

Bird Dogs (2x10)

Dead Bugs (2x10)

How do I channel some of my nervous energy into excitement/fuel for the race? At the first race I really focused on trying to calm down, which at the starting line of a race seems counterintuitive and impossible. What are your best tips?

I participated in my first 5k today and it went okay. I walked a lot more than I wanted to, ended up with a time of 58:22.

One of the biggest struggles I had this morning was pre race anxiety. I woke up nauseous and shaking, I vomited when I got to the race, I almost thought I wouldn’t be able to do it. If the race started minutes later, I don’t think I would have done it. I’m really proud of myself for overcoming these feelings and getting out there, even though my time was over 10 minutes my average 5k time when I do a workout on my own.

How can I improve my anxiety before my next race? I don’t ever want to bail because I had anxiety. Does anyone have any tips for improving this? What works for you before a race?