Here are a few tips from our fearless leader, Greg:

1. Everyone should wear the official race shirt you will receive as a registrant. It will be in your race packet. We will also have Team #COMPto5K bracelets for everyone.
2. On race day, Team COMPto5K will meet at 7:15 a.m. by the picnic tables in front of S. Chapman. We often hang out here when we finish the workouts. Greg will have one of the large COMP signs. 
3. Packet pick up is at Charm City Run on Friday (3-6 p.m.), Saturday (10 a.m.-3 p.m.) and at GBMC on race day beginning at 6:30 a.m. Greg recommends picking up your packet on Friday or Saturday to give yourself one less thing to worry about. 

Go Team COMPto5K!!!!! Visit www.gbmc.org/5k for additional race day info!

Growing up, Susan was never very athletic, and as an adult she shied away from attending group exercise classes. After having Roux-en-y (RNY) gastric bypass surgery in August 2015, she's a faithful attendee at the Saturday morning COMPto5K training meetups and eager to participate in her first 5K. We asked Susan a few questions about her weight loss journey and participation in Team COMPto5K....

Susan is now a fitness fanatic with a huge following on Instagram: follow her @thinking_thin_rny.

Q: What made you want to sign up for COMPto5K? 
A: When I saw that others from COMP were signing up, I thought that it would be a great opportunity. And I knew that if COMP sponsored the program, it would be geared for me.

Susan at the first training on 1/2/2016

Q: How has the training been going?
A: It has been going great! I really look forward to every Saturday when I meet up with my #COMPto5K friends to train. It is definitely a program for all fitness levels. We have walkers, joggers and runners. Some folks go the whole distance and others complete what they can. I have some knee issues that prevent me from running, but I do my best. I alternate between walking and jogging.

"I have noticed a marked improvement in my strength, flexibility and endurance since I started this program," Susan says.

Q: What was it like starting a training program in January?
A: It was freezing cold outside and you never knew if there would be snow or ice on the roads! I was about 4 months out from my RNY surgery, and at that time, I was always cold (shivering). It was difficult to get myself motivated knowing I would be outside in the freezing temperatures, but I discovered that keeping a good pace helped warm me up.  I am very thankful for the warm weather that we have now!

Q: What did your exercise routine look like before weight loss surgery? 
Want to join Susan at the 5K on June 19? Sign up here!

You've been training for months, venturing outside in the snow, rain and humidity to walk, run or a combination of the two. You've taken the stairs, set your alarm clock on Saturdays and purchased running gear you never imagined owning. You've found community in Team COMPto5K. You've cheered your friends across the finish line, Saturday after Saturday. You've broken out of your comfort zone. You've done all of this for you: for your health, your well-being and your confidence. And you've absolutely crushed it!

On Sunday, June 19, you'll hit the pavement for a different cause: to support babies in GBMC's NICU.

The neonatal intensive care unit (NICU) team at GBMC cares for more than 400 premature infants and sick newborns each year. The NICU's 12 patient rooms are always in need of equipment and technology updates, to ensure it has the newest critical resources for the most fragile babies, who require round-the-clock care. Proceeds from the 5K help to provide resources for the NICU to make significant enhancements, so it can continue to provide top quality care for the tiniest patients at GBMC.

Click here to read stories about some of the NICU's graduates.

If you haven't yet paid to participate in the race, click here to register for GBMC's 28th annual Father's Day 5K. (If you paid when you pledged back in December or January, no further action is needed.)

COMPto5K participants received a discounted race registration. If you would like to make an additional contribution to the NICU, please visit the fundraising page. We encourage you to share this link with your families and friends who have supported you along the way!

We can't wait to cross the finish line with you on June 19!

Weight loss has been an exhaustive 30-year journey for Le Smothers, who has now found success and a new zest for life, thanks to the COMP program and her inspiring family. We asked her a few questions about her weight loss journey.

Le Smothers, before and after!

Q: Is this your first 5K? 
A: No; I did my first 5K on the 4th of July last year at Charm City Run. It was more like a trial to see what I could do. This one feels more like my first 5K though because of all of the effort I've put into training - and it's a wonderful cause, benefiting GBMC's NICU.

Q: What made you want to sign up? 
A: My son Xavier Smothers-White inspired me and asked if I would join him for GBMC's annual Fathers Day 5K. (Read Xavier's story here!)

Q: How has the training been going? 
A: It's been excellent, but also challenging. It has helped me learn more about myself and my ability to face challenges. The motivation and the camaraderie of all the participants has helped me stay focused, and I have a purpose in maintaining my health and lifestyle. I want to see my grandchildren grow and mature, so I've never wanted to give up.


Q: When did you have weight loss surgery? What was your starting weight, current weight and goal weight? 
A: I had the weight-loss surgery on 9/11/15. My starting weight before I entered the program was 239 pounds. At my first consultation with Dr. Dovec, I weighed in at 226 pounds. My current weight is between 146-149 pounds and my goal is between 139-140 pounds.

Q: What did your exercise routine look like before weight loss surgery? 

During the summer months, there are cookouts, holiday parties and many other events with tempting treats. how do you avoid all the unhealthy food options that are served at these types of occasions? We asked Brick Bodies Fitness Services to share their fit tips for maintaining weight loss during the summer months.

1. Plan for success. In the beginning of the week, shop for all the healthy ingredients you'll need to make your meals throughout the week.
2. Keep portions in check. Read the nutrition labels on food containers and eat the suggested serving sizes.
3. Be sure to keep up with your intake of fruits and vegetables.
4. Avoid fattening dips, like the classic ranch dip, which can carry a lot of fat. Instead, make healthier, protein-packed options like homemade hummus.
5. Consume everything in moderation. Don't rule out everything, but to keep your weight under control, try to fill up more with healthier items and keep unhealthy treats to a minimum.
6. Eat a snack before you leave the house. Doing this will keep your cravings under control and may keep you satisfied long enough so you'll make healthier decisions while out at social gatherings.
7. Don't eat when you're bored. Mindless eating, eating due to anxiety or eating so you have something to do with your hands are all ways to rack up unwanted calories.
8. Weigh in regularly. Maintaining weight can be simple if you know exactly where you stand and how much you need to lose.
9. Avoid the car. Take advantage of the warm weather and walk or bike to activities.
10. HYDRATE!

Candi is training with the COMP team for her first 5K race! Read below as she shares the ups and downs of her journey from never exercising to taking 10,000 steps a day! You can also check out her personal weight loss blog here.

Candi (left) is down 140+ pounds in just one year - and she's not done yet!

Q: Is this your first 5K?
A: Yes, this is my first 5K! Even though I hoped to do some in the past, I was just too unhealthy and overweight to be able to handle anything like that.

Candi weighed over 330 pounds at her highest weight.

Unfortunately I was even told by my PCP that being active at my highest weight would cause my blood pressure to go up too high and end up doing more harm than good at the time.

Q: What made you want to participate in COMPto5K?
A: The reason I signed up for COMPto5K was to prove to myself that I CAN do this! That if I put my mind to it, I really could do anything. Never in my wildest dreams could I imagine ever being able to endure something like this, and here I am 140lbs down and actually preparing myself for my first 5K! How amazing that life as you know it can change in just one year! It's almost surreal.

Q: Describe your training experience.
A: Training for the 5K has been challenging, since I have lower back pain and plantar fasciitis from when I was overweight. At first it was quite debilitating, but the more I keep at it, the better it gets. I've only been to two COMPto5k practices since I live quite a bit away from GBMC, however my practice still continues each weekend on a treadmill using an app on my phone specifically designed to train you by upping your run time every few days until you finally meet your goal.

Q: Describe your exercise routine before weight-loss surgery.
A: My exercise routine when I was younger was consisted of swimming, light weight lifting, and riding a bike. Unfortunately for me, nothing helped me lose weight enough to feel a difference. A few years later leading up to surgery, exercising was never in my day to day life.

As I started the process to have the surgery, I did start going to the Bodyvive classes with other bariatric patients which was the motivation I needed to work out more frequently. I now work out 3 days a week, ranging from cardio to boot camp classes. I also do light weight lifting again and try to get at least 8-10k steps in daily as well. Once I start running, the rush is amazing and reminds me just how far I've come since this exact time last year I was out of breath just walking up stairs!

At one point, Candi's doctor told her it wasn't safe to exercise due to high blood pressure.

Q: What has challenged you during the training process?
A: In the beginning of my 5K training, my back and heel started hurting a lot worse than normal. Once you have bariatric surgery, you can no longer take anti-inflammatories, therefore I was afraid I was going to have to stop running altogether. Fortunately after struggling through the pain for a couple weeks, it faded again, hopefully this time for good!

Q: What's it like being part of the COMP community?
A: Since I started the program, my life has changed completely. My favorite part is feeling like I am finally accepted for me. I was welcomed into this amazing family and didn't feel ashamed of who I was for being overweight and wasn't judged for deciding to have bariatric surgery.

I remember when I joined the group I was extremely shy and nervous about what I was getting myself into. I found myself going through everyone's comparison pictures constantly, and wishing I could be as successful as they are. Being overweight was such a constant part of my entire life that it truly felt impossible for it to ever change. Now here I am post-op sharing my story, blog, and pictures with others.

Candi (second from left) at COMPto5K practice at GBMC

I actually have people coming to me and saying I inspire them! Because of them, I am inspired to keep working at this journey every single day, because I want everyone to see that it's possible that when you put your all into something that you will succeed. If someone like me who weighed 335 lbs can do it, anyone can!

This is a journey that will never end, it will be challenging for the rest of my life... but it will also be so rewarding along the way. Even when we reach our weight goals, we'll never be 'done'. And I am ok with that, it just makes me stronger as time goes on. The one and only regret I have now is that I didn't have surgery sooner.

I wouldn't change this opportunity for anything else in the world. It truly changed my life and gave me a second chance at living a healthy and happy one at that. God has really blessed me with such a wonderful support group family and skilled surgeon.

WLS Stats as of May 2016
I had the sleeve gastrectomy on September 18th, 2015. Just a day before my 29th birthday! My starting weight was 335lbs (May 2015), surgery weight was 298lbs (Sept 2015), and my current weight is 195lbs (May 2016). My first goal weight is 170lbs, then my ultimate goal would be around 150lbs.

Go, Candi, Go!

6/18: RACE DAY!