Complete your First Race in 2009 - Learn How with WOW!

This half day clinic is for all women new to competition or wanting to improve. Learn the basics of walking, running, and training for a race with other women walkers and runners. This clinic will focus on the Avenue of the Giants Half Marathon. We will go over training details specific to half marathon and the 10K race associated with it. We'll devlop plans for novice and intermediate runners or walkers to finish thier first race or improve their former time.

Join certified long distance running coach Stephanie Atwood for a day of education and encouragement. Want to try competition? You Can Do It!

Throughout the year The WOW Team will participate in and train you for:

• The Kaiser Half Marathon and 5K on February 1, 2009
• The Martinez Brickyard 4 or 8 mile Run/Walk on April 18, 2009
• The Avenue of the Giants 10K, and Half and Full Marathon on May 3, 2009
• Bay to Breakers on May 17, 2009
• The Kona Hawaii 5K, 10K, Half and Full Marathon on June 28, 2009
• San Francisco 5K, Half and Full Marathon on July 26, 2009
• Nike Women's Half and Full Marathon in October 2009
• CIM Marathon and Relay in December
  And more races throughout the year

This one day clinic will teach you how to:

• Walk before you run
• Learn how to pace yourself for any distance
• Learn what to eat and drink for sports
• Learn how to avoid injury
• Guarantee success
• Stay motivated
• Have fun!
  

Cost: $50

When: January 11, 2009

Where: Point Isabel, right after our Sunday workout

Who: The WOW Team. We want you!

6 month and 1 year WOW members are FREE! Go to http://theweeklypeptalk.com/ or http://gowowteam.com/ for details

Discount Entry for Arizona Rock'n'Roll Marathon and Half Marathon

Want a discount for the Arizona Rock'n'Roll Marathon and Half?

As promised, I'll try to keep you posted on upcoming race discounts. This one's right around the corner...
http://www.rnraz.com/ The Arizona Rock & Roll Marathon and Half on January 18, 2009. Get your discount at the link listed.

Deadline January 9, 2009

Use Code RACEAZ to save $10.

Call 800 311-1255

GO FOR IT!

To Fitness,
Stephanie

P.S. Training for SF Kaiser Half Marathon or 5K on February 1, 2009? Check out the details at http://TheWeeklyPepTalk.com or contact me directly at Stephanie@AskAboutRunning.com The WOW Team will be there!

Stay In Control Over The Holidays

We are in the middle of THE HOLIDAYS! In 2008 we moved right from Thanksgiving dinner to holiday parties - all in one week. It's been brutal on the diet control...

I continue to recommend activity as the variable for weight control. Ultimately, you have to get to a point where you can eat well and within caloric limits. But, for those inevitable times when you over indulge, USE ACTIVITY for CONTROL!

Join the dieters who love to party.

Here are some easy ways to burn 50 - 100 calories in minutes.

1. Take 15 minutes to work in the yard or clean the area outside of your home. Sweep the sidewalk, weed the garden, clean the patio furniture, wash the outside windows. For every 15 minutes of moderate activity you will use a minimum of 50 calories!

2. Walk the dog. A brisk 15 minutes walking with "Baby" will utilize up to 100 calories if you can cover a mile in that amount of time. For certain, if you are out for 15 minutes, moving, you've used up at least 50 calories. Good job and your dog will thank you too.

3. Iron, fold clothes, or pick up while the television is on. If you move for a 30 minute show, give yourself a 50 calorie credit against one of those luscious desserts during these holidays.

4. Put on some good music and dance! Who says we can't do this on our own? If your partner is like mine, the chance of going out dancing is close to non-existent so, have some fun with some super music and use up some calories.

You get the gist of this right? Movement uses energy. Calories are energy. Use 'em up! Enjoy the holidays and stay in control by moving and grooving through 2009!

Details for December 1 - 7, 2008

This week is a big one!

The WOW Team travels to Sacramento to run either the CIM Marathon (26.2 miles!) or participate in the 4 person relay on Sunday December 7.

In addition to that we also have 2 track workouts and an informal run scheduled.

Here are the details:

Tuesday track workout at Kezar track in SF (Co-ed)
Wednesday track workout at Piedmont High school (women-only)

Sunday run at Lake Merritt at 8:00 AM

For details on these go to http://RunWalkLocations.blogspot.com or visit the website at http://TheWeeklyPepTalk.com

To fitness!

Take This Fitness Survey

Send your completed survey to Stephanie@AskAboutRunning.com Let's talk! Let's get you fit just the way you want. Just for you!

The WOW Team Wants You
The Premier Women’s Running and Walking Club of America
Fitness Survey

• How many days a week do you exercise (participate in activity that raises your heart rate?)
___None ___1 – 2 ___3 – 4 ___ 5 or more
• What is the amount of time you spend when you exercise?
___ Less than 30 minutes ___30 minutes to 1 hour ___1 hour or more
• Are you motivated to workout on your own? Yes/No
• Would you like to run or walk in a race? Yes/No If yes, what distance?
• Do you try to eat healthy food? Yes/No
• Do you make excuses why you can’t exercise regularly? Yes/No
• Did you know that women start losing bone density as early as 30 years old? Yes/No
• What is your resting heart rate?
____ Don’t know ___Under 60 BPM ___60 – 80 BPM ___81 or above?
• Would you like to lose weight? Yes/No
• Would you like to gain muscle? Yes/No
• Do you have a long term fitness plan with shorter term goals to help you get there? Yes/No
Briefly describe your plan, please.

• Do you have recent confirmation from your doctor that it is OK for you to exercise? Yes/No
• What is the biggest factor keeping you from attaining your fitness goals?

• Do you have any other questions for me about running, walking, or fitness in general?

• Your name and E-mail address ______________________________________________________

I will respond to every survey I receive. Thank you for your time. I hope this information was useful. Thank you!
Train with us for your first half or full marathon. No fund raising required!

Note: We are currently training for The Kaiser Half Marathon and 5K Run on February 1
We will start training in January for the SF Marathon, Half Marathon, Virtual Marathon, and 5K in July 2009
We offer on going, fitness walks and runs for women EVERY WEEKEND. Fitness is THE GOAL!

Details for the Week of November 17 - 23, 2008

Tuesday Track at Kezar 6:30 PM

Wednesday Track at Piedmont High 6:30 PM

Saturday 8:30 AM Lake Merced

Sunday 8:00 AM Tilden at Inspiration Point

CIM Training = 13 miles at PMP
Kaiser Advanced = 9 miles
CIM Relay = 6 miles hard
Kaiser Novice = 70 minutes
Fitness Enthusiasts = 30 minutes and up!

Details for the Week of November 10-16, 2008

Well, I told the girls we'd do boot camp this week but, I'm giving them a reprieve. So, get ready for boot camp for next week! I've just postponed it for a few days... This week we're on the track and at Sawyer Camp and The Berkeley Marina.

Tuesday, November 11 - Kezar Track 6:30 PM - Co-ed workout

The workout will be:

Maintenance = 8 X 400 with a 2 minute rest inbetween

CIM Relay and Kaiser Half Marathon = 3 X 1 mile hard with 2 laps easy inbetween

CIM Marathon = 5 X 400 fast with 200 easy

Wednesday, November 12- Piedmont Track 6:30 PM - Women-only

Same workout as above

Saturday, November 15 - Meet at 7:00 AM or 8:30AM at the trail head of Sawyer Camp Trail Park at Crystal Springs Reservoir

Special CIM 20 mile training run starts at 7AM. We have a 20 mile training run planned at Sawyer Camp (South Bay) for Saturday, November 15. Runners will be doing 2 - "out and backs" of 10 miles each.

My request is that some of you (or someone you know) might pace them for one lap or the other. We need pacers at 8'45" minutes or faster/mile and 10'45"/mile. If you are willing (and able) to run these times, we are looking for people to run one or two of the 10 mile segments, starting at 7:00 AM (1st leg) and at 8:30 - 8:45AM for (2nd leg), or to provide aid and encouragement at the turn-around point.

Let's all support these runners who have worked so hard to get to this point. If you happen to be interested in doing the full 20, I know they would love the company.

Please contact me at your earliest convenience. I'll give you further details.
Thank you for your part in making this happen. When your time comes we'll do the same for you!

To Success! Coach Stephanie

P.S. We're also doing our regular 8:30 Saturday workout so, come on out. Join us!

Stephanie Atwood, M.A., AAAI/ISM RRCA Certified With an M.A. in Communications, long distance running, sports nutrition,and personal training certification, Stephanie Atwood is the ideal trainer and coach. Founder of ALTB International, Inc. Ms. Atwood coaches The WOW Team, a women's only walk/run group; drop-in track workouts and drop-in weekend runs. Stephanie, a competitive master's runner and accomplished mountaineer is available for personal training or to speak about being "Fit for Life", a journey of ups and downs where she has kept fitness as an anchor in an otherwise turbulent and ever-changing life.

More details? Go to http://theweeklypeptalk.com./ or www.fitness.meetup.com/983 or http://www.fitness.meetup.com/1007

First visit is free. Pacers are free. $6 Drop-in fee due at site or ask about membership options.

Sunday, November 16, Meet at the Berkeley Marina 8:00 AM

Directions for all events are at http://www.runwalklocations.blogspot.com/

10 miles at the Golden Gate Bridge

http://www.mapmyrun.com/route/us/ca/san%20francisco/609500639450

Questions About Ximo with Golden Ephedra

Hi Stephanie.
Wasn't ephedra outlawed in supplements because of its danger for people's hearts? Am I misremembering?
Yours too lazy to look it up at the moment,
Jane

Dena Does New York City (Marathon) And Tells All...

Well-- it's over with.. and the only thing I can say is that I finished the darn NYC Marathon-- didn't win, didn't set any records, and, with a finishing time of 5:39:22, finished a good 14 minutes slower than my marathon 2 weeks ago. And therein lies the whole problem.... I should never have run 2 marathons in 2 weeks-- even the elite runners never do that!!! Stupid!!!!! It was really rough going, had trouble getting my legs to move, and my right knee was killing me from mile 17 on. Despite packing myself in ice, followed by a long hot shower and taking 2 Lortabs during the race itself, I am feeling the effects of every foot of that 26.2 miles! And I imagine tomorrow will be much worse . The spectators were great!!!! What an enthusiastic crowd!! Particularly in Brooklyn, all along 1st Ave in Manhattan, and throughout Central park (which is GORGEOUS, by the way). Can't believe they were all out there in that cold weather-- packed several people deep in spots, all screaming and cheering us on, and some even handed out food (I was starving!!)-- the high was supposed to be in around 52 but I don't think it ever made it that far-- it was a cold run-- preceded by 4-1/2 hours of sitting at the start village on Staten Island in 40 degrees temp and wind. Miserable!! But, it's over now, I did it, and I have my medal to prove it. And now it's out of my system so I can quit obsessing about the thing.

Have really enjoyed my stay here in the BIG City-- have walked all around and even took the subway to Soho yesterday to get my hair cut. My fears of traveling alone here were certainly unfounded. Just in my travels in the immediate neighborhood, I've seen Radio City Music Hall, NBC studios, St Patrick's cathedral, THE Macy's, all the theaters on Broadway, and lots of streets, bridges, and buildings that I recognize from TV. Tomorrow is supposed to be my big sight-seeing day but not sure how far I'll get if I can't move without being in agony . Ahhh--- a city bus tour might be just the thing. LOL

Dena

Epoque Hotels for an Adventure

Looking for something different? Something wild and wonderful? Think about Epoque Hotels for your next travel adventure.

http://clickserve.cc-dt.com/link/click?lid=41000000026933616

Where Are We the Week of October 27 - November 2

Sawyer Camp and The Alameda Ferry Landing at Harbor Bay are our sites for the weekend.

We can watch the fall colors as we move along Sawyer Camp Trail or take in the bay view from Alameda as we run or walk the path along the shoreline.

The course will include: 3 miles/30 minutes - Always! Every weekend.

18 miles for the CIM Marathon Trainees
55 minutes for the CIM Relay and Kaiser Half Marathon Group or
70 minutes for the advanced half marathoners

Go NY Marathon Runners and US 10K Women! This weekend on November 2.

Print your own training schedule from the link Start training for the CIM Relay or the Kaiser Half Marathon

Barbara B Going Strong at Nike Half

Hi, Stephanie -- Thanks for cheering me on! I am still just getting back up to speed, but this was a great race! I ran 1:53:03 (slower than last year's 1:51:41), but came in 18th of 851 in my age group, and 533 overall. Felt great.

Best,
Barbara

Karin A Reports on Nike Half...

Hi ladies,
THe race was wonderful... What a phenomenal day to run!! The excitement and spirit of all the women running was enough to carry you through the race...

I have to state that I probably should not have run the race, due to a stomach virus I picked up in Mexico the weekend before. I was on antibiotics all week and trying to rehydrate my body. However, I knew there would be several water and gatorade stations as well as the option to walk the race. I'm VERY happy that I participated. The race was very well organized.

I tried to pace myself as best I could, but slowed down quite a bit on the hills. However all in all I keep a similar rhythm throughout the race.

Besides the hundreds of spectators, the dj's and entertainment along the way, the scenery and the women running made this a beautiful race. I recommend this race to any women interested in running a half or full... The ending is just as great as the beggining with VERY good looking SF Firefighters dressed in their Tux holding a silver platter of Tiffany boxes :) gotta love it...

Karin

Leticia's Nike Story

Hi there,

Well my Nike half started off at a good pace. I kept reminding myself not to get caught up in the emotion of the event so I wouldn’t go too fast in the early part since I knew those hills were coming. Like Sarah I was really quite emotional during parts of the race, especially when I saw dedications to family members.

All was good as I was passing through the Marina and even through Lincoln blvd and el Camino Del mar. I had done most of those hills in our practice runs. But then I got to Clement Street . I guess I had forgotten about that stretch of the run. That part of the course turned out to be tough physically and mentally. I was so glad when we finally started going downhill! After racing down past the cliff house I felt great although my joints really started to hurt at this point.

I cannot say how great it was to see the WOW team near mile 11. At that point Yolanda and Mayra jumped in to run alongside me. Mayra kept my spirits up by telling me I was running strong. It really helped because I was in a lot of pain at this point. She stayed with me until we were almost out of the park at which point I knew I was near the END. I finished with a sprint to the end and felt great with my time. I had hoped to get under 10 minutes a mile, but ended up with an average of 10 min 10 second miles which overall I was still quite happy accounting for them hills…hahaha

I cannot wait until next year.

Leticia D

Sarah's story about Nike

Hi Everyone, Hope you allhad a great race!

The weather was certainly conducive to some great running...not too hot, not too cold! I feel little like a poser writing about my run, but I'm going to do it anyway. I used the race today as part of my training for the CIM in December. I ran 16 miles today and about 13.2 of them were on the actual course.

It was rough at thee beginning, I really had some doubts as to whether I really felt as though 16 miles was in the cards for me today. After a quick phone call to my husband for some encouragement, my motivation was restored and I continued on my way.

I was swept up in the movement of the crowd, which I believe helped me keep on pace so well today, even though I was not tecnically with my pace group. Today as a training run I was supposed to run the 16 miles 30 to 45 seconds slower than my planned marathon pace. I am happy to say that with the exception of the hills going up towards Baker Beach and the uphill in Seacliff, where I purposely slowed down and conserved energy, I had a pace consistent run, clocking about 13 of the 16 miles at or faster than pace. Alhough I had doubts about my run at the beginning,my confidence is restored that I might actually be able to hit my goal in December. The race was, per usual, packed and full of spirit. Since I was not an official runner, I tried to keep a low profile, and just enjoy observing everyone aroudn me. I must be at that "emotional" time of the month because there were many times during the race when tears came to my eyes while reading the back of people's shirts or thye posters that were displayed coming up the hill on Lincoln. Once again, the Nike was well orgainized, spirited, and FUN! Too bad it's so hard to get into! Let's try again next year!

Congrats to all of you who ran the race (legitimately or not!), I hope you had as satisfying of a run as I did. I am now off to enjoy a well deserved glass of wine, I hope you indulge in something as well! See you all soon, keep running! Sarah

Race Reports from San Jose Rock'n'Roll and Bridge to Bridge

From Jeanetta M:
"My goals for San Jose were to enjoy miles 8-13 and finish faster than last year. I met both goals, had plenty of energy left after the race was over, and feel pretty prepared for Nike. More interesting than the race itself was running into co-workers that I didn't know were participating in the event and wandering around downtown San Jose after the race looking for my car."

From Mayra M
"RUN WAS GOOD IN SAN JOSE, 2 MINUTES BETTER THAN LAST YEAR,WEATHER WAS GOOD."

From Susan S
"I was going for a PR..but, unfortunately, I did 3:17 as a walker...my back went out on me on the 8th mile and my feet started killing me for the first time ever!! But, it was a beautiful day, the bands were great...and it was fun."

From Karin B
"The Bridge to Bridge went well.. There were A LOT of people there and the start line was overwhelming, but once I got going it was a lot of fun. The day was beautiful and running through the Embarcadero along the bay was breathtaking! The only very challenging part was the uphill through Aquatic park to Fort Mason.... But all in all, it was a great event. I finished at 1:18.
Good race and would recommend it to anyone who loves to run!"

Run Around Lake Merritt on Weekdays at 6 or 6:30 AM

Hi Stephanie -

I hope all is well in your world. It sounds like WOW is doing great!

I seem to have fallen off the running wagon and I think it's time to get back on. I'm wondering if there's anyone in your group who would be up for running around lake merritt on a regular basis. I'd like to run at 6 or 6:30 in the morning as a way to start off my day. Is there anyway for you to ask the women in your group if they'd be interested in doing that? I think it would give me a bit of a jump start.

Thank you for your help,
Sarah

Where Are We This Week? October 6 - 12

Sports Basement, in the Presidio, has it all. We can workout in the beauty of the Golden Gate Bridge and the San Francisco Marina and shop afterwards for any extra sports needs.

The course will include:
3 miles/30 minutes - Always! Every weekend.
60 minutes for the 5K/10K Trainees
12 miles for the CIM Marathon Trainees
We meet at the picnic tables in front of the store.

Next week (October 13) we start training officially for the CIM Relays AND The Kaiser Half Marathon on February 1, 2009. Need training schedules? Go to Start training for the CIM Relay or the Kaiser Half Marathon

Train for Kaiser - Tell Me What You Think

It's ready to be used. The Advanced 13.1 mile training schedule for you! Please look it over and let me now if you have any questions. Training for the Kaiser Half Marathon on February 1, 2009 starts on October 13. Just follow the link of the title. Go for it!

Great workout on Sunday at Harbor Bay in Alameda

I am always impressed at the strength and committment of the women who participate! Good job to all of you. Some of us walked and some of us ran. Here is a recap:

Sunday was Ann's first time and she fit right in. Glad to have you join us Ann. Keep on coming!

Jane and Sandy, so nice to have you run with us. I'm hoping I can talk you into doing Kaiser on February 1 because the more of us who train for one event, the better.

Jana and Yolande, thank you for marking the course.

Sharmaine, Ellen, Virginia, and Gini, you are solid and fun, and consistent. Great to see your smiling faces almost every week (sometimes twice).

Leti, you've got a good base to finish the Nike Half with finesse. We'll be out there cheering you on in two weeks!

As for me, well...I get a lot of benefit from sharing the time and exercise with each of you. As you work through the rest of the elements of your individual lives, I am delighted that you choose to share your time on a regular basis with The WOW Team. Ain't we got fun?

Jeanetta M Runs a Personal Best at Lake Merritt

Here' the story in Jeanetta's words...Go Jeanetta!

"Apparently, Lake Merritt is a good place for me to run. This morning I participated in the Girls on the Run/ Lake Merritt Joggers and Striders 10K and placed first in my age group!

This, only my fourth 10K ever was about 40 seconds faster than my previous personal best. It was hot, I don't like running in circles, and I was trying to strike a balance between conserving enough energy to run San Jose next Sunday and running fast enough to be confident that I can run San Jose in my goal time next Sunday.

So, I'm satisfied with my time of 59:46 and figure I'll run a faster 10K next year. Or at the CIM Relay in December! See you at Piedmont Track on Wednesday."

The Montreal Half Marathon by Gini H

Tuesday, September 18, 2008

Hi. I thought about going to the Piedmont track workout on Wednesday, but by the time I got home from work I was almost comatose (still on eastern time).

There was unexpected rain (the tail end of Hurricane Ike) on race day, so everyone was soaked to the skin before even starting. Fortunately, it wasn't particularly cold, but it made it difficult to cool because sweat just accumulated on the skin.

Anyway, I finished, had to walk some because of my recurring foot issues so my time was not good, but let me tell you, running into that stadium was a total thrill. The half and the full marathon had different routes until the last 7 km (almost got run down by the marathon winner as he ran past me in a blur at about 13 km), and in the stadium they finished in different lanes.

Both lanes were heavily packed with spectators, and as I ran to the finish line, the announcer said "and here comes Virginia H... of Oakland, CA" and the most incredible cheer went up. I broke into a big smile and raised my hand in acknowledgment. It was worth everything just for that finish... I was sore only that afternoon (good news, indeed), so I may show up on Sunday.

It was a great place to run because of the really supportive public, and the well-organized race. I was running along one street, essentially alone, and I heard this lone clapping. I looked all around, finally looked up at a high-rise, and there was someone on the balcony clapping for me. It was so cool. And, there is nothing like being encouraged along the way in French. The word "courage" in French is so much more expressive somehow...

Where are we this week?

Week of September 15 – 21
Tuesday 6:30 PM - Drop-in Track – Kezar – Co-ed
Wednesday 6:30 PM – Drop-in Track – Piedmont Hi – Co-ed
Saturday 8:30 AM AAR/WOW - Ocean Beach - Co-ed
Sunday 9:00 AM - WOW Team - UN Race for Peace 5 & 10K, Berkeley Marina. Discount for registration at http://theweeklypeptalk.com/

See directions to all locations at http://runwalklocations.blogspot.com

See you out there. Rain or Shine!

This weekend 9/13 and 9/14/08 Join us!

Where are we this week?

We're all meeting to walk/run in San Francisco this week so be sure to join us! After, plan to join us for breakfast.

Meet: 8:30 AM on Saturday Co-ed Everyone is welcome to run
9:00 AM on Sunday All Women are invited

Drop-ins are welcome!

Where: Sports Basement, Presidio

Distances include:

• 3 Miles - the standard, fun distance that's always available no matter what!
• CIM Marathon Training - 10 miles at PMP+45 - 60 seconds
• CIM Relay/5K UN Peace Run - 45 minutes total, 5 minutes warm-up, 35 at tempo pace, 5 minutes cool down

Directions are at http://www.runwalklocations.blogspot.com/

Train for your First Competition

Yes, women, YOU CAN do this!

Join us on August 5 at Fleet Feet in Berkeley, 1758 Solano Ave to discuss the details of training for your first competition or a new distance. Walkers and runners are welcome.

Coach Stephanie Atwood will go over the women's only program that can take fitness goals and turn them into realities.

• 
  Fleet Feet, Berkeley7:00 PMTuesday, August 5
• Stephanie Atwood, AAAI/ISM Certified and RRCA Long Distance Running Coach Trained is founder of The WOW Team - Fit Women of the World. The team's focus is on long term fitness and meeting fitness goals.
• We Want YOU!!

Go to http://TheWeeklyPepTalk.com or contact her through Stephanie@AskAboutRunning.com

Fun Run/Walk Sunday June 22 at the SF Marina

Stretching Before And After A Workout

Last Sunday's clinic was about breathing, pace, and transitioning from walking to running. We also discussed dynamic and static stretching - big names for warm-up and cool down before and after a workout. I'm placing the stretches in their own section of http://www.TheWeeklyPepTalk.com so, help yourself! Stretching is an integral part of any workout. It's kind of like preparing a meal.

Dynamic stretching is like getting dinner ready. Part 1 - You start with the preparation. Every ingredient is prepped before you start cooking. Same with dynamic stretching. The muscle groups that will be used for your running or walking are prepped by taking all the parts that you're going to exercise and gradually warming them up. Easy running and walking preps those muscles to perform at a higher intensity later. They're getting warmed up...

Cook it! - Part 2 is where you combine the ingredients and create that wonderful concoction that puts the dinner on the table. You have created a masterpiece from good ingredients and your efforts! Same with exercise. In part 2 you're into the activity at the level that you intended. If you want to walk at a level of, say 70%, you've warmed up to it by walking at a slower pace and building up to this new intensity. Now, let that magnificent machine, your body, do its thing!

Eat! - Part 3 is the static stretching phase. Here's where (in our analogy) we're eating that gourmet meal. We're getting the full benefit of our cooking efforts by savoring every bite of that delicious meal that took a lot of effort to get to this point. In exercise, the static stretching element is giving your body the opportunity to fully benefit from the workout. By allowing the opposite muscle groups to utilize the elasticity of warmed-up muscles, you have given your body balance. You have completed the cycle of movement that will make your body stronger and more agile.

Bringing the food/exercise cycle, full circle, immediately following a workout is a great time to eat! I'm ready, are you? We're discussing nutrition this Sunday in our clinic!

Fitness Clinic Material from June 1

Fitness, Starting at Square One - Next Week Join Us for the Real Thing!

Welcome to the world of walking, running, and being fit! You are on a journey that involves a physical, mental, and organizational component. The WOW Team is here to help you define and work toward a lifetime of fitness. Fit and Female Women of the World, let’s come together to GET FIT AND STAY FIT.

Taking your pulse
With no equipment but a watch, you can get a baseline measurement of your fitness level by taking your pulse. Find a pulse (such as your arm/wrist or your neck). Place your fingers gently on the pulse (heart beat). When you can feel a strong beat, start counting, while watching your watch for 60 seconds. The best time to do this for your base pulse rate, is in the morning, before getting out of bed.

Calculate your heart rate during activity

Start with 220
Subtract Age -50 (example only, use your real age!)
170 X 90% = 153 This is a maximum level for exertion

170 X 80% = 136 This is a hard level of exertion

170 X 70% = 119 This is a moderate level of exertion

170 X 60% = 102 This is a beginning level of exertion

All of the numbers above apply to a 50 year old. Your numbers will be different based on your age.

How does your resting heart rate affect your level of exertion? The more fit you are, the harder you will have to work to increase it to the higher levels.

For your information only:

What is your current weight? _____________

How many push-ups can you do? __________

Can you touch your toes without bending your knees?

Do you know how many calories you should consume on a daily basis? Your weight X 10 (i.e. 130 X 10 = 1300) If you are active for an hour or more you may add 20% to that amount or (1300+260 = 1560).

Walk, Woman, Walk!
Before you can run, you need to be able to walk. Like a child, you must have the strength, balance, and flexibility to hold yourself upright and move forward.

Balance exercise #1
Stand on one leg with the other leg lifted and bent at a 90 degree angle. Hold for one minute. Repeat on the other side.

Balance exercise #2
Stand on one leg, holding other ankle, with sole of other foot pushed up toward the buttocks. Hold for 1 minute. Repeat on the other side

Feet
Keep your feet happy and the rest of your body will follow! Because your feet have such a tough job, they are really tough! I defer to Pete Egoscue and his wonderful book Pain Free to elaborate on the importance of your feet. Of course all parts of our body are important but, oftentimes, we will notice things in our feet that are indicative of problems elsewhere. Take good care of your fee and, if you notice pain, please talk to me or a sports doctor to determine the cause and, more importantly, a remedy.

Shoe Basics
Shoes should be comfortable, brand name shoes, which give you support and flexibility. Get them fit by a sports shoe professional – especially the first pair. For more details on fitting shoes, please refer to the article in http://altbgo.blogspot.com. Also, join us at Sports Basement on June 4 from 6 – 8 PM for their talk on shoes and an opportunity to buy for 20% off.

Breathing
When you move in harmony with your body systems, your breath guides the way. Breathing deep and steady allows the exchange of the old air for the new stuff to keep your body functioning properly.

Steady breathing and pacing creates the potential for you to go long distances, efficiently. Fill that diaphragm by inhaling deeply and exhaling completely. These two actions create the space for new oxygen to move into your body because you have removed a substantial portion of the old, used-up stuff by forcing it out. Practice this by mouth and through your nose.

Stretching
A good workout includes stretching at the end of the workout. By this time your muscles are warm and responsive like rubber bands. This is the time to use opposite muscle groups and let them stretch out from their own elasticity.

June 1 - 7 Fitness Workout

Week 1 Your Fitness Homework Assignment

Beginners Day 1 – 7 Start walking! Walk until you feel tired or have reached 30 minutes, whichever comes first. Do not worry about your speed, or your distance, just stay upright and moving. Your goal for the week is to attain more time each day. Add 1 minute/10 minutes walked. So, if you walk 10 minutes on Day 1 then go for 11 minutes on Day 2. If you walked 20 minutes on Day 1 walk 22 minutes on Day 2, 24 minutes on Day 3, etc. adding 2 minutes each day until you reach the magic 30 minutes. This is a 10% gain which is great! Take a break after 6 days or, after you reach 180 minutes (3 hours total). Note: If you’re feeling pain, STOP! Take your pulse before you start and immediately after you stop. Monitor your pulse until it returns to where it was when you began.

Experienced Walkers and Runners Day 1 – 7 Start with a 5 minute easy walk, swinging arms easily. Move into 20 minutes of fast walking, pulling with your arms as you move, breathing steadily but still being able to talk. Relax your pace and cool down for the last 5 minutes, arms swinging loosely. Walk at least every 3rd day and a minimum of 180 minutes (3 hours per week). Take your pulse before you start and immediately after you stop. Monitor your pulse until it returns to where it was when you began.

Women Choose Your Walking and Running Shoes Carefully

Shoes…
Most of us have a favorite brand of shoes. I recently changed over to Nikes from Saucony to try out the Nike Plus System. Surprisingly, I like my Nikes quite a bit. However, I ended up buying men’s shoes and men’s shoes almost always weigh more (like the men they accommodate). So, to allow for the extra width I wanted, I am lifting extra weight with each step. This is a trade-off, something to think about. Nothing more or less.

Get a Pro to Fit Your First Pair of Real Sports Shoes
I strongly recommend that you get someone who knows what he/she is doing to fit you in your first serious pair of sports shoes. Don’t buy those bargain basement shoes because they’re on sale unless you have an experienced sports shoe person fitting them for you. That being said, I highly recommend going with the less expensive model of your favorite brand and changing them on a regular basis – like once every 3 months or so, depending on how much mileage you do.

There Is Nothing Worse For Your Body Than Wearing A Pair Of Sports Shoes That Have Lost Their OOMF
Good shoes get pounded down and out and stop offering the cushioning and support that we all need to protect our precious feet! Our feet are “where the rubber meets the road”. We need to be as kind to them as possible.

Don’t wait until you notice the sole of one shoe almost worn away before you buy a new pair! Maybe even mark your calendar for every 3 months or so and buy yourself a new pair of shoes – good shoes, but not top of the line shoes. Good brands with last year’s models are just fine. $79.00 (or less on sale) instead of $129 or up will do just fine, thank you. This way you can justify a new pair more often. You are worth it! Your feet deserve that kind of care. I’m willing to wear last year’s Orange over this year’s Green to save $50. But I knock on wood (my head’s always right there) almost every day to be so lucky to be able to move well after running for more than 35 years!! I want to take that record another 35 years so, guess who changes her shoes fairly often. I’m worth it! So are you!

The Bay To Breakers - What Fun!

Everything I’ve heard is true. The Bay to Breakers is the quintessential, San Francisco event. It includes fitness, frivolity, diversity, and so much more. It is like San Francisco – a wonderful blend of the best things in life.

I was near the official START when the elite runners took off. I heard the countdown, 10, 9, 8, 7…and then all hell broke loose! People were everywhere! Runners darted ahead to claim their place in the pecking order for the 7.6 mile course. People cheered; music blared; a group of fierce Vikings loomed on the sidelines…Elvis was in several places at one time!

I was surprised at the number of little old ladies and men running in front of me. The little old ladies had arm jabs that could do any roller-derby dames proud. This race could be a great recruiting ground!

The naked behind in front of me was quite attractive and distracted me from the rest of the pack. The long, curly below shoulder-length hair suggested female, the straight hips and muscular buttocks suggested otherwise. Only in San Francisco! What a great place.

I could see the infamous Hayes Street Hill looming as the entire pack was directed to the right, after the first mile or so through the downtown area. I asked the guy next to me how long the hill lasted. “A mile or so, after that it’s all downhill!” Sounded good. But what a mile! It just keeps going…Here’s where the mental prep kicked in – one leg after the other…one step at a time…think Rocky Balboa, think “I Am Woman”… And there it was, THE TOP! Not bad at all. Just one step at a time… And there, standing on a small platform, cheering us on, was Elvis!

Once I got to the top of the hill I was home free. This side of San Francisco is my home. I’ve run the panhandle, along Fell Street, and down to the ocean hundreds of times. I’ve marveled at the beauty in Golden Gate Park in all the seasons, at all times of day, and in all weather. And yesterday I marveled at the beauty of the people of San Francisco and how they came together in a celebration of the joy of movement, mass movement.

I had a great time at the 97th running of The Bay To Breakers. I want to congratulate all of the members of our women’s club, Ask About Running, who participated – (Gini, Dena, Gwenn, Jeanetta, and any others I didn’t know about). I want to thank our current Mayor Gavin Newsom for standing up for the people of this city who see themselves as whole human beings, under the eyes of God and the law, clothed or not. I want to thank San Francisco law enforcement for their support and tolerance. A race like this could not happen without the willingness of SF Law enforcement to manage people and keep us safe while allowing us the opportunity to have a city-wide bash. I want to thank the community of people who participated in the event – on the sidelines or on the course. When was the last time you partied and felt safe and festive with an entire city, verging on a million of your closest friends? Great job! Great fun!

San Francisco Bay to Breakers, count me in for the 98th running. I’ve marked it on my calendar for 2009. Always the third Sunday in May. I’ll be there!
The Bay To Breakers

Everything I've heard is true. The Bay to Breakers is the quintessential, San Francisco event. It includes fitness, frivolity, diversity, and so much more. It is like San Francisco - a wonderful blend of the best things in life.

I was near the official START when the elite runners take off. I heard the countdown, "10, 9, 8, 7...and then all hell broke loose! People were everywhere! Runners darted ahead to create their place in the pecking order for the 7.6 mile course. People cheered; music blared; a group of fierce Vikings loomed on the sidelines...Elvis was in several places at one time!

I was surprised at the number of little old ladies and men running in front of me. The little old ladies had arm jabs that could do any roller-derby dames proud. This race could be a great recruiting ground!

The naked behind in front of me was quite attractive and distracted me from the rest of the pack. The long curly hair suggested female, the straight hips and muscular buttocks suggested otherwise. Only in San Francisco! What a great place.

I could see the infamous Hayes Street Hill looming as the entire pack was directed to the right, after the first mile or so through the downtown area. I asked the guy next to me how long the hill lasted. "A mile or so, after that it's all downhill!" Sounded good. But what a mile! It just keeps going...Here's where the mental prep kicked in - one leg after the other...one step at a time...think Rocky Balboa, think "I Am Woman"... And there it was, THE TOP! Not bad at all. Just one step at a time... And there, standing on a small platform, cheering us on, was Elvis!

Once I got to the top of the hill I was home free. This side of San Francisco is my home. I've run the panhandle, along Fell Street, and down to the ocean hundreds of times. I've marveled at the beauty in Golden Gate Park in all the seasons, at all times of day, and in all weather. And yesterday I marveled at the beauty of the people of San Francisco and how they came together in a celebration of the joy of movement, mass movement.

I had a great time at the 97th running of The Bay To Breakers. I want to congratulate all of the members of our women's club, Ask About Running, who participated - (Gini, Dena, Gwenn, Jeanetta, and any others I didn't know about). I want to thank our current Mayor Gavin Newsom for standing up for the people of this city who see themselves as whole human beings, under the eyes of God and the law, clothed or not. I want to thank San Francisco law enforcement for their support and tolerance. A race like this could not happen without the willingness of SF Law enforcement to manage people and keep us safe while allowing us the opportunity to have a city-wide bash. I want to thank the community of people who participated in the event - on the sidelines or on the course. When was the last time you partied and felt safe and festive with an entire city, verging on a million of your closest friends? Great job! Great fun!

San Francisco Bay to Breakers, count me in for the 98th running. I've marked it on my calendar for 2009. Always the third Sunday in May. I'll be there!

Cross Training For Runners And Walkers - Why And How?

I’d like to talk about cross training a bit because it can help you get in your needed exercise while dealing with all the challenges to your time, even when running isn’t possible.

Cross training, for runners, refers to exercises that are different than running. For walkers, this means changing to another activity besides walking. This could be almost any form of conditioning that gets your heart pumping at a minimum level and duration. So, if you walk instead of run, you are cross training. If you swim, you are cross training. If you do yoga, you are cross training. At its simplest it just means doing an alternate activity to the one prefer to do the most.

The caveat here is that the activity needs to be done at a minimum heart rate level of 60% with continuous movement for at least 20 minutes at that 60% level or you are not replacing one activity with another type of fitness training. You must have an equal or greater level of intensity to the exercise in order to replace one exercise with another for euqal cardio-vascular maintenance.

This Coach's Definition of Cross Training for Runners and Walkers
Cross training, specific to runners, refers to exercise that compliments, but does not include, outdoor/distance running, AND increases the heart rate to 60% or more of maximum heart rate* for 20 minutes or longer. The word walk can be changed for run IF it is power walking or "heart pumping hard walking".

Another factor to consider is that you will not start out at a 60% rate. Your heart begins exercise somewhere significantly below it. When I’m on the elliptical machine at the gym it usually takes about 10 minutes to get up to my 60% rate. So, give yourself a minimum of 5 minutes to warm up and another 5 minutes to cool down at the end.

Your total workout will be a minimum of 30 minutes. This is why, in our track workouts, we always warm up a bit before getting into the meat of the workout. This is not to say that activities like gentle yoga or easy walking lack merit. That is not the case. They are forms of movement that stretch and strengthen different muscle groups, but they are not increasing cardiovascular strength or capacity.

Stretching activities and other exercise, even if not rigorous, are important to us for balance as we tend to have major muscle groups that get no attention while other groups (our quadriceps, for example) get REALLY STRONG. I’m differentiating here to clarify my definition. More on cross training, stretching, and other exercise in future issues. I hope this was a good beginning for you.

From December 3 - 9, 2007 Weekly Pep Talk

At That Time There Was No Title 9

About Coach Stephanie
This issue I'll tell you about myself. The research was easy! In my senior year of high school the entire class had to run a mile for the President Kennedy Physical Fitness Test, as required for all graduating seniors. We girls never ran on the track. In fact, we were not allowed to run in high school running programs. At that time there was no Title 9.

I failed miserably in my attempt, having no idea how to pace myself. I felt abandoned by the P.E. Dept. having no concept of how to run that far. Our "Girl's" PE Program never offered any type of running program in my entire 4 years of high school. Thank goodness things have now changed.

This event piqued my interest in learning more about my physical limits and "pushing myself". My chosen graduation present was a trip to a girl's Outward Bound Course in the Cascade Mountain Range.

Outward Bound introduced me to my inner ability to overcome both mental and physical fears and obstacles. In addition to rock climbing, rappelling, and 3 days alone in the woods with no food or sleeping bag, I completed running a "marathon" at the end of the 26 day course! It was life changing…

I loved learning that a woman like me could do these things! I blossomed with the realization that I could overcome mental and physical barriers that had seemed impossible. These barriers were self-made and I could change them! This was a wonderful awakening for an 18 year old.

Graduating from high school created many life changes as I headed out on my own, not knowing what direction to go in. Living on my own, with a full time job and part time attendance at a community college, gave me ultimate freedom and limited time. I stopped exercising and gained more than 40 pounds. Oh, those morning doughnuts, endless cups of coffee and sitting all day were changing me in ways I hadn't realized. I had so much to learn about what really mattered.

Running on a Regular Basis
When I realized that change needed to occur I was positive that I could make it happen. It would take work and believing in myself but I knew I could do it! I started running after work in a park across the street from where I lived. I ran when it was dark because I was embarrassed for people to see me. Running/Jogging at that time was not common, especially for women.

One time around the block equaled 1/8 of a mile. It took about a month before I ran 8 times around that block, but I was on my way! 30 pounds lighter and a few years later I ran my first official marathon and placed third female! Another milestone had been reached and I was hooked. I have been running ever since.

The Rest of The Story
The essence of this story however, goes way beyond my love of running. The true benefit has been the gift of fitness, discipline, and the psychological/emotional lift that running has given to me. Running has offered comfort and clarification to me during difficult times when the rest of my life was in turmoil. There have been many trials throughout my life (as there are for all of us) and running has been a steadfast friend.

There have even been epiphanies (of a sort) during my running. Little assists and major realizations have occurred and, as any runner knows, they just happen! How could I give that up? Now, if I had to stop running for reasons beyond my control, I would have the wonderful memories and knowledge of the commitment I made when I COULD run. I would carry within me the solace of knowing that I was given a gift and took full advantage of it while I was able.

You owe it to yourself to use this gift, too. The distance you run is not the issue. How fast you run doesn't matter. That you get out and maintain your well-being; that you run to show your appreciation for the ability to move; that you realize how much better you will be, for those around you, when you take care of yourself through exercise; these are what matter! From our inaugural issue in November 2007

Climbing Mt. Everest & Outward Bound

As you may know, Outward Bound began in Britain as a military program to help British sailors survive the stress of war, especially the aftermath of evacuating ship. The statistics showed that the older, more mature members lived longer while waiting to be rescued. To make a long story short, it was discovered that the “will to live” through inner strength and courage seemed to be a factor in survival.

Outward Bound was developed to give sailors a tangible sense of their inner strength and emotional fortitude before they really needed it. In other words, the program pushed young men beyond their supposed limits by putting them in high stress, physically challenging situations as a training method. These sailors were forced to climb up and rappel down vertical peaks, run long distances without a break, find their way through uncharted terrain – all of this with the need to trust and cooperate with team members.

The teams, of course, were not of their choosing. They were groups of recruits, from all over Britain, who had to band together to survive. And the amazing result, when these men were actually tested, was that their survival rate increased dramatically. Why?

We, human beings can do amazing things with our minds. When we have the inner strength and confidence to believe that we can do something, it raises our physical ability to succeed. This is where you, Sharon Wood, and I fit in. If you set your mind to a goal, and are willing to persevere through fear, uncertainty, and even the potential of failure, your chances of success are greatly enhanced. You can literally conquer your own Mt. Everest!

At 18, I had the privilege of participating in a 26 day Outward Bound Course, as a student. Before that, I had never overcome any noteworthy physical challenge or struggled through days of physical and mental stress including conquering my fear of unknown challenges like rock climbing and rappelling. When I was forced to face these challenges head on, I succeeded! It was life altering.

Running and/or walking may be a challenge for you that feels impossible - especially going a distance farther than you’ve ever gone before. But I have seen how this changes women, time after time. The team support and pushing one’s own limits adds a level of self-worth and respect that is priceless. Overcoming your theoretical limits by addressing your fear of failing and realizing your true potential can make a regular life a great one. GO FOR IT!! I’d love to be there to support you in your goal.

I am proud to think that I might have made a difference for Sharon Wood. She had all it took to succeed within her but, maybe the course that I taught added to her confidence and skill level. I am very proud of her accomplishments. If you want to learn more about her, follow the link to http://www.sharonwood.net/.

For information about rock climbing try the link below:
http://altbgo.rockclimb.hop.clickbank.net/

Product links do not represent product endorsement. Be an educated buyer!

Two Mile Magic

TWO MILE MAGIC
It has been my experience that 2 miles is a turning point for many runners. Yes, it is somewhere near this distance that the body/brain connection fully kicks in and says “YES, I like to move! In fact, I like it so much that my brain is going to create a certain kind of “high”, a natural state of ease and pleasure to prolong the good feeling.” It is documented that you can create a state of well being from running that is often referred to as “runner’s high”. Generally you won’t attain this until you reach the 2 mile distance mark.

Erica and I were running together one day, talking about running. Can you imagine? Well, Erica is one determined woman but she had not actually run continuously for 2 miles. She used a walk/run technique that added up to many miles but never 2 whole running miles together. When I heard this, I mentioned the conversation I had with a running buddy many years ago about 2 mile magic. He told me that it took about 2 miles of running to get the “runner’s high” that people talk about. I hadn’t given it much thought before his mentioning it. I was however, quite aware of how unpleasant, or at least awkward and inefficient, I often felt during the first 10 – 20 minutes of running. Now, for many of us, if we only run 10 or 20 minutes, we never get to that good feeling and running just feels HARD and unpleasant. This was what was happening to Erica.

Guess what? When Erica made that breakthrough, she experienced that 2 mile magic! She now considers herself a “runner” and looks forward to pounding the pavement. Good job Erica!
Incidentally, this is not the same experience you will have if you walk or work out in a gym unless you attain that heart rate level and keep it there for a minimum of 2 miles worth – approximately 10 – 20 minutes at 60% heart rate.

Do you remember my talking about Maximum Heart Rate a couple of weeks ago? (Issue 2) Well, here’s a message…These parts are all interrelated! We need to push our bodies enough that they keep overcoming the obstacles that create quiescence or lack of mobility. We need to stimulate our bodies to MOVE! When our brain tells us that something feels good, we like it. When you actually run 2 miles you will probably experience 2 Mile Magic because your brain is helping you to stick with it! There also seems to be some element of being outdoors that affects the outcome.

Give it a go! I think it’s a gift that many of us miss out on if we don’t know how easy it is to attain. If you’re not there yet, stick with it. It’s within reach for most of us.

If you are past the 2 mile mark, I would love to hear from you about this phenomenon because I am curious about your personal experiences. Please E-mail me at Stephanie@AskAboutRunning.com.

For a college project I researched the effects of prolonged exercise, at relatively high levels of exertion, on mental patients. It had been used as therapy with good results in soothing and calming the patients. My interest was due to my own experience with an almost euphoric feeling from running long distance and even the occasional revelation. The research supported my idea. This 2 Mile Magic is Powerful Stuff!!

Cross Training for Runners

CROSS TRAINING
Cross training, for runners, refers to exercises that are different than running. This could be almost any form of conditioning that gets your heart pumping at a minimum level and duration. So, if you walk instead of run, you are cross training. If you swim, you are cross training. If you do yoga, you are cross training. The caveat here is that the activity needs to be done at a minimum heart rate level of 60% with continuous movement for at least 20 minutes or you are not replacing your running with another type of fitness training. You must have an equal or greater level of intensity to the exercise in order to replace running as your cardio-vascular training method.

STEPHANIE’S DEFINITION OF CROSS TRAINING FOR RUNNERS
Cross training, specific to runners, refers to exercise that compliments, but does not include, outdoor/distance running, AND increases the heart rate to 60% or more of maximum heart rate* for 20 minutes or longer.

Another factor to consider is that you will not start out at a 60% rate. Your heart begins exercise somewhere significantly below it. When I’m on the elliptical machine at the gym it usually takes about 10 minutes to get up to my 60% rate. So, give yourself a minimum of 5 minutes to warm up and another 5 minutes to cool down at the end. Your total workout will be a minimum of 30 minutes. This is why, in our track workouts, we always warm up a bit before getting into the meat of the workout.

This is not to say that activities like gentle yoga or easy walking lack merit. That is not the case. They are forms of movement that stretch and strengthen different muscle groups, but they are not increasing cardio-vascular strength or capacity. Stretching activities and other exercise, even if not rigorous, is important to runners for balance as we tend to have major muscle groups that get no attention while other groups (our quadriceps, for example) get REALLY STRONG. I’m differentiating here to clarify my definition.

More on cross training, stretching, and other exercise in future issues. I hope this was a good beginning for you.

For internet links of interest see:
http://altbgo.betteru.hop.clickbank.net/
http://altbgo.superbeing.hop.clickbank.net/
Fit Over Forty http://altbgo.bevopub.hop.clickbank.net/
http://altbgo.turbulence.hop.clickbank.net/

Product links do not represent product endorsement. Be an educated buyer!

Women's Fitness E-zine The Weekly Pep Talk for May 5 - 11

A Running (and Walking) Commentary for Women Who Want To Get Fit and Stay Fit
Sponsored by Ask About Running
Volume 2, Issue #24
This weee k is dedicated to mothers everywhere
Send comments to: Stephanie@AskAboutRunning.com
Ask About Running is a women's running and walking club that encourages all women to participate by either walking or running. The Weekly Pep Talk is your connection to the world of women's individual fitness*


Dear Running and Walking Buddies,

Today started out a bit cold and windy. Is it winter or just San Francisco summer? I go for the latter. This means that we are into the summer months and it is time to get into full fitness mind-set! What are you doing to get fit? For those of you in our Bay Area Group, who show up every weekend, I know what you’re doing. How about the rest of you? What are you doing to get fit and stay committed?

Here are three ways to get fit and stay fit.
Join me at Fleet Feet in Pleasant Hill on Thursday, May 15 at 7:00 PM for a summer fitness kick-off “Get Fit This Summer, Stay Fit for Life”. The talk will focus on how to get started and how to stay motivated to keep fit with the emphasis on women.

BONUS!! Any regular priced items will be 10% off on the evening of the presentation!! Bring your friends! Get them moving!!

FLEET FEET Sports
http://www.fleetfeetpleasanthill.com/
45 B Crescent Drive
Pleasant Hill, CA 94523
925-827-4772

Sign up for the 5 week clinic starting June 1, “Women - Get Fit This Summer, Stay Fit for Life through Walking or Running”. I will be teaching this course immediately before the group workouts on Sunday. All members (6 month or 1 year) are invited to join for no additional cost. Non-members may sign-up for $49 for the month. This includes the 1 hour clinic each Sunday at 8:00 AM followed by the 9:00 run or walk. Subjects will include proper equipment, walking, jogging, racing, weight loss, nutrition, cross training, injury prevention, nutriton, hills and trails, motivation and how to stick with it, etc.

Question? What subject would you like me to cover, especially for you? I’ll try my best to include it

Sunday Run/Walk with other women: Every Sunday, WE BE MOVING! This weekend, May 11, we’re at Lake Merritt. Directions are in the blog http://www.altbgo.blogspot.com/. We’ll do our regular 3 miles (1 circuit around the lake) in addition to a second lap for anyone going for extra distance (total distance = 10K). Walkers and Runners, come on out!**

Walk for Fitness – A Gift for Each of Us
Picture this…a baby’s first steps. Everyone watches with anticipation while the infant almost falls into mommy or daddy only a few steps away. As the days go by, baby becomes more and more controlled in her “falling” and pretty soon, she’s not only walking with control, she’s running with absolute delight! Fitness is the farthest thing from her mind. She’s walking to live!

Think about what it takes to be able to stay upright and keep moving. It is a miracle that we can move on two legs! It is also a gift.

In order to live fully, we need to walk. Kaiser Permanente bulletin boards advocate walking 30 minutes a day for fitness. This is an average. You can do more some days and less other days. If you run, you can put in less time with more intensity. You can also take a break. Skipping up to 2 days is OK for your heart, once in a while. Fitness is a natural and on-going life-style. It is not a 1 or 2 day thing.

I strongly encourage all women to walk! Walk instead of some of your runs to remain injury-free. Walk when you are injured if there is no pain with it. Walk when you don’t have the energy or time to dress for an official workout. Walk as you age to keep your bones strong, injuries minimal, and your heart happy. Walk in the open air to take in the beauty around you and revel in the wonders of movement!

You don’t have to do it alone! Our Sunday group encourages walkers. The more, the merrier! Ask me about walking. I find myself doing it more and more and truly enjoying it. When I meet you on a Sunday, if you are a walker, you will have a buddy accompanying you. I look forward to the opportunity! Contact me at Stephanie@AskAboutRunning.com. Let’s talk and let’s walk!

Note: This article is available for free reproduction. If you would like to use it please follow this link for proper permission necessary

Bay Area Members’ News and Commentary

• Sarah T finished the Eugene Marathon with a PR of 3 hours, 57 minutes, 30 seconds. Great job!
• Kathryn L has the BIG 50 on May 18. Congratulations!
• Welcome to new member Ellen Gordon. We are delighted!
• Sarah K, Sandy O, and Destiny L ran 11.75 miles last weekend like it was easy! They looked soooooooooo smooth…

Don’t forget…
10% Discount at Transports for AAR Members http://www.transportsrunswim.com/
10% Discount on May 15 at Fleet Feet Pleasant Hill (for the evening only) for my talk about “Get Fit This Summer, Stay Fit For Life” http://www.fleetfeetpleasanthill.com/

Track Workouts in SF at 6 AM on Tuesdays – Any takers?
For you SF gals and/or early risers around the Bay, we are getting numbers together to do our speed/track workouts at Kezar every Tuesday. Membership fees apply. If you’re not sure about doing this, buy the 5 pack coupon booklet for $30 (with one additional free coupon) or drop-in for $6. Let’s start a list of women who are interested in participating. Please send me your name at Stephanie@AskAboutRunning.com

Current Track Participants:
Stephanie A, Elizabeth A, Your Name Belongs Here!

SIGN UP NOW!!
The time is now!! We’re out there every weekend, walking or running 3, 6 miles, and longer runs for those hard core ladies. Join us!! Newcomers and drop-ins are always welcome!

1 Person/6 Months Buddy System – 2 women sign up together
____$110 ____$165 6 months from date of sign-up
1 Person/12 Months Buddy System – 2 women sign up together
____$200 ____$300 12 months Best price!
Coupon booklet of 5 for $30 (with one free extra)
Email Stephanie@AskAboutRunning.com and you will be billed through PayPal or send a check to ALTB International, Inc., 58 W. Portal #227, San Fran CA 94127 (800) 457-4574

P.S. Drop ins are always welcome any Sunday. The fee is $6.

UPCOMING RACES – Let me know if you are training for any of these

The Bay to Breakers/San Francisco May 18, 2008
http://www.ingbaytobreakers.com/main.html
See Training Schedule in http://www.altbgo.blogspot.com/
Participants: Dena G, Jeanetta M, Gini H, Rachel L, Sharmaine M

See Jane Run Women’s Half Marathon & 5K May 31, 2008
http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K.aspx
See Training Schedule in http://www.altbgo.blogspot.com/
Participants: Sandra O, Jeanetta M, Barbara B, Dena G

Freedom Road 5K and Jefferson Mile Runs & Walks
for the San Francisco Food Banks July 4, 2008
http://www.peopleevents.org/

The San Francisco Half & Full Marathon & 5K August 3, 2008 http://www.runsfm.com/home.html

The Disneyland Half Marathon & 5K August 30/31, 2008 http://www.disneylandhalfmarathon.com/

San Francisco Komen Race for the Cure September 21, 2008 http://www.komensf.org/ Hotline: (415) 397-8812

Chicago Marathon October 12, 2008 http://www.chicagomarathon.com/

The Nike Women’s Half & Full Marathon October 19, 2008
http://www.nike.com/
Got in! Leticia Duenas

The New York City Marathon November 2, 2008
http://us.f520.mail.yahoo.com/ym/Compose?To=marathonmailer@nyrr.org
Registration opens January 28, 2008
Participants: Dena G,

Carpooling & Willing drivers
Stephanie Atwood, Coach (San Francisco) Stephanie@askaboutrunning.com
Noel P – East Bay
Sandra O, East Bay

Start at 9:00 Sharp!
We are now well into warm weather and sunlight by 9:00. As we all know, the East Bay can get very hot! The new official time to start moving is 9:00. So, please arrive by 8:45 so we can explain the course and get you off and moving at 9:00 on the dot! We will be taking off at 9:00 with or without you (but we’d much rather have you there). Thanks!

Bring:
Water
Sunscreen
Hat
Comfortable walking or running shoes


Go for it! Have a great week.
See you Sunday!
Stephanie
Stephanie@AskAboutRunning.com and http://www.altbgo.blogspot.com/

*For past issues please refer to http://www.altbgo.blogspot.com/ or http://www.theweeklypeptalk.com/

** If you can walk for 10 minutes or more, you are welcome! Less than 10 minutes, please contact me, we’ll talk!

E-mail Stephanie@AskAboutRunning.com

Thank you!
All Rights Reserved Copyright ALTB International, Inc, 2007

Highlights From April 28 - May 4 Fleet Feet, Summer Fitness Program, And More

Kick-off the Summer Program at Fleet Feet! I will be presenting a talk at Fleet Feet, Pleasant Hill on May 15 at 7:00 PM. Get Fit for Summer, Stay Fit for Life. This will be a kick-off for our summer program and an ideal time to bring your slug friends who are still on the fence about getting fit. The talk will cover details for getting started with a fitness plan and sticking with it. I will talk about the Ask About Running Club as a means to encourage women to stick with a program and have fun while getting fit. Bring your friends! Come on out!

Starting June 1 – Join our 8:00 Workshops – Get Fit for Summer, Stay Fit for Life Beginning June 1 Ask About Running is offering a 5 week series of talks and activities about staying fit for life. The main purpose is to introduce women to the techniques and equipment necessary for starting and sticking with a fitness program. Each week will include 1 hour of lecture/discussion and then, at 9:00 we will join the rest of the group for a run or walk. Topics will include: How to get started Proper technique for walking and running Proper clothing and equipment Cross Training and balance How to make fitness a lifetime commitment Diet and Nutrition Goals Fun Runs/Races/Competition as motivators The 5 week workshop is $49 which includes 5 lectures and 5 weekends of runs or walks. 6 month and 12 month members are welcome at no extra charge. You just have to show up an hour earlier, OOH!!

Networking… I met a woman named Chris Trost at the re-certification for personal trainers. Chris offers several classes in yoga, taught in the tradition of BKS Iyengar. If you are interested in the schedule of classes, please contact her at CatYoga@gmail.com.

Contact Stephanie@AskAboutRunning.com and http://www.altbgo.blogspot.com/
Thank you! All Rights Reserved Copyright ALTB International, Inc, 2007

Full E-zine click here

The Weekly Pep Talk April 21 - 27

A Running Commentary About Women, Sponsored by Ask About Running, Volume 2, Issue #22
This week is dedicated to Peggy P (Oh when will I see you again?)
Monday, April 21 - 27, 2008, Week 17 in 2008

Dear Running and Walking Buddies:

I have heard rumors that Destiny and Peggy are out there somewhere in the East Bay. Please, if you know their whereabouts, tell them we want them to come home ASAP! I know they’re doing just fine but all of us at Ask About Running miss them so much! Please, Destiny and Peggy, come to our run this weekend. It would mean so much!

Our Run This Weekend – Sunday, April 27
We’re heading to the Golden Gate Bridge this weekend. It should be a beautiful run. Because we’re starting up near the bridge itself, there is an easy course across the bridge and back with very little elevation gain or loss (4 miles to the last tower on the bridge on Marin side). For those of you who want to go further, you could go over to the vista Point (5 miles) or, down toward Sausalito for a pretty run. Let me know what distances you might be interested in, by posting it on the blog, please.

Directions to the Golden Gate Bridge this Weekend
I’m trying to use the blog at http://altbgo.blogspot.com/ to cut back on redundancy. Directions, for example, are posted on the Directions Page. This should work for you and me, as all directions will eventually be listed on that page, for every run we do! I’ll try to make sure the current week’s location is posted at the top of the Direction Page. Check it out and let me know if it works OK for you.

Breakfast Afterwards
This is our first opportunity to have East and West meet! I’m hoping for a great turnout from both sides of the bay. The run is a really pleasant one and the women are even better! Does anyone have a great suggestion for a restaurant near-by where we could go for breakfast? I’ll look into it myself and will have a suggestion by Sunday. So, if you can make time for breakfast, let’s take this opportunity to meet each other, do a good run/walk, and enjoy food together.

Welcome New Members Gwenn W. and Ellen G.
Delighted to have you on board!

Car Pooling and the New Blog Page
Especially with Jane M in mind, but also as a general attitude and with environmental appreciation, I think it would be great if we can car pool when possible. This weekend is a super opportunity to use the potential. I have added a “blog page” specifically for communication between members to be able to arrange things like this.

I am new to a lot of this website stuff so, am not sure if you can actually post your comments on the Member page or not. Please give it a try by going to the link on the main page http://altbgo.blogspot.com/. It’s right at the top, on the left. See if you can get in and use it. Make your post, if possible, and if you are willing to car pool. As a back-up, E-mail me at Stephanie@AskAboutRunning.com, and /or send out a reply to the group mailing of this newsletter. But, if we can get this blog page going, we can post all kinds of good stuff for all to view…

Holabird Sports Discount – Free T-shirt Offer
Holabird Sports is an online company that sells sporting goods stuff only online. I contacted them and now have their products on my site at http://altbgo.blogspot.com/. They currently have a promo offer for a New Balance Tech Tee for anyone who is a new customer who purchases more than $59.95 worth of products. Well…one pair of shoes will do that very nicely, thank you! So, if you want a New Balance Tech Tee, moisture-wicking long sleeve tee featuring a screen-printed New Balance logo on the back and Holabird Sports logo on the front, use code RRWE29602 in the promo field during checkout. Limited to the first 250 new customers!
Shop for deals on all things running-related with this link or go to our blog. Either way use the code above for your free t-shirt (if available, still).

Simplicity Once Again. Taking Your Pulse. Understanding Your Maximum Heart Rate and Your Resting Heart Rate
I was getting re-certified as a personal trainer on Saturday and we reviewed the basics of taking one’s pulse. It used to be simple way back when; then it got complicated for several years; now it’s simple again. I’m so pleased.

Your resting heart rate is a start for understanding where you are in terms of fitness. This is not a “be-all, end-all” but it is an indicator of how well your heart muscle functions when maximally rested. This should be taken first thing in the morning, before you get out of bed.

I take the pulse on my arm, just above my wrist bone, known as the radial pulse. If you put two fingers on this pulse lightly you should feel your hear beat strong enough to count. Use a watch and count the beats for a minute. Your number is your resting heart rate. The American Heart Association says our resting heart rate is normally between 60 and 80 beats per minute.

Maximum Heart Rate is calculated by taking your age and subtracting it from 220. So, a 30 year old person would have a maximum heart rate of 190. This is considered 100% of the number of beats your heart would produce in a minute if pushed to the max. This is obviously just a general guide but, what is true is that the better condition you are in, the more you have to work to raise your hear rate. When your heart muscle is strong like an elite athlete’s the heart works more efficiently.

Your work-out heart rate should be somewhere between 55% – 90% of your maximum heart rate to improve from your workout. So, if we’re talking about a 30 year old working out for benefit, her heart rate would have to be at least 105 beats per minute (55%), for at least 20 minutes, a minimum of every 3 days, to maintain her level of fitness. Improvement would require more.

Try taking your pulse in the morning, for starters, so that you have a baseline measurement for yourself. Then, after working out, take your pulse immediately upon finishing the hard stuff and see what it is.

There’s a lot that can be realized just from awareness of your heart rate. For example, say you’re normally at 60 bpm (beats per minute) in the morning when you wake up. One morning you are at 75. It is very possible you are overdoing it in your life, or are getting sick. Good signal to rest.

Questions? Contact me directly or comment on our blog at http://altbgo.blogspot.com/ or follow the link to the American Heart Association. “The American Heart Association is a national voluntary health agency to help reduce disability and death from cardiovascular diseases and stroke”

The 112th Boston Marathon Results – FAST!!
As Gini H reminded me, last weekend was the Boston Marathon. The winners’ times were
· 2 hours,7 minutes and 46 seconds for the first man, Robert Cheruiyot
· 2 hours, 25 minutes and 25 seconds for Dire Tune, first woman

10% Discount at Transports for Ask About Running Members
For more information and directions to the stores in Albany/Berkeley and College Avenue go to their website. “TRANSPORTS is the East Bay's premier Running and Swimming specialty store and has been serving the Bay Area's running and swimming community since 1982.” as taken from their website http://www.transportsrunswim.com/

See Jane Run practice on May 4. Still Need Volunteers
Remember to come out to run a 12 mile course (or our good old standard 3 miler) on May 4. We’ll mark it as best we can and follow the general course for the upcoming half marathon. Bring your own water and gu to be prepared.
Carpooling & Willing driversStephanie Atwood, Coach (San Francisco) Stephanie@askaboutrunning.comAdd your name here!


Have a great week.
See you Sunday!
Stephanie

Ask About Running is a women's running and walking club that encourages all women to participate through walking or running. The Weekly Pep Talk is your weekly connection to the world of women's individual sports and specifically, the events planned for the week.Go for it! Stephanie@AskAboutRunning.com and http://www.altbgo.blogspot.com/


If you wish to be removed please E-mail Stephanie@AskAboutRunning.com and you will be promptly taken off the mailing list. Thank you!

All Rights Reserved
Copyright ALTB International, Inc, 2007

The Weekly Pep Talk April 14 - 20

Sponsored by Ask About Running, Volume 2, Issue #21
This week is dedicated to Hilary A (A determined athlete)
Monday, April 14 - 20, 2008, Week 16 in 2008

Dear Running and Walking Buddies:

Congratulations to runners Noel P and Sandra O who put in great efforts at the Brickyard Run in Martinez last Sunday. This was Noel’s comeback after ankle surgery. Go girl! She looked terrific. Sandra O completed the hilly 8 mile course with a sprint uphill to the finish. This was only her 4th race ever. She has really accomplished a lot in her short running career. You both deserve a lot of credit. Let’s do it again.

The Martinez Brickyard Race will get added to next year’s roster. It was fun, well organized, and gorgeous. Also, all three of us who entered won prizes in the post race drawing. Noel and Sandra won $20 gift certificates to Sports Basement and I won a book about running! Yeah for all of us!

First Things First - Calling all SF Women!
Join us at 6AM on Tuesday mornings for track workouts. We are training for the SF Marathon and Half Marathon but all running women are welcome. Meet at the northeast bleachers at Kezar at 6. We’ll be done by 7:00 or earlier and will follow the track workouts listed in our training guide at the Ask About Running Blog. This starts tomorrow, April 15. Does that date mean anything to you? If you haven’t already filed your taxes a little running in the early AM could get you revved for a major effort to get things done by midnight. Then, for some of us there’s always filing for an Extension…thank goodness!

Next – our East Bay Sunday Run
Will be at Point Isabel. Directions are listed at http://www.altbgo.blogspot.com/. We’ll be doing a 3 miler and a 5 miler officially. You can always run any distance you like. And, if you contact people through the blog, it’s an opportunity to get partners to run all kinds of distances. Meet 9 AM. Be prepared for warm temperatures. Wear sunscreen, a hat, and bring water. Clothes are optional…

Balance
As I was running the race yesterday my mind went back and forth between listening to my breathing and wandering. I love running as a time to process things. It’s done wonders for me in helping clarify “stuff” in my life. But yesterday the mind was geared to racing and so, when I wasn’t thinking pace I wandered to BALANCE. I mean the kind of balance that we use to run well. I was thinking about running uphill (we had plenty of them) and how you shorten your stride to maintain a forward balance. And, when you run downhill you lengthen your stride to balance out the effects of gravity pushing you ahead.

The downhill seems to stymie a lot of people. I think it’s important to take advantage of that huge opportunity that gravity provides and trust in your balance. Your body will land properly without “putting on the breaks” if you let your feet take you forward as much as they want to go, as extensions of your legs. When you try to stay upright (instead of moving forward with the slope of the hill) you lose all that wonderful opportunity that comes from not having to lift your foot up to produce the next step. Instead, when running downhill you only need to push off with the ball of your foot and the slope takes care of the elevation part by “sloping away from you”. I’ve come to realize that it takes strong, well balanced knees to allow runners to run hills the way I’ve described because you MUST be landing with shock absorption in the right places or your lower body suffers.

So, the next time you’re running hills, think about letting yourself go on those down hills. Let natural balance and rhythm be your guides. You might surprise yourself at how easy it is and how well you do.

I checked on fees for the SF Marathon. My! It’s a bit pricey. Registration deadline for Mail in is July 1st, assuming the event is not sold out prior to that time. It will be best if you register individually, if you are going to run it.

Full Marathon: $115
1st Half Marathon: $80
2nd Half Marathon: $80
5K Run/ Walk: $35
Progressive Marathon: $40 – I don’t know about this. Anybody else know the details? I’ll be checking…


Club News and Views
Happy Birthday Dena G
Gini H are you back from Paris yet?

10% Discount at Transports for Ask About Running Members
For more information and directions to the stores in Albany/Berkeley and College Avenue go to their website. “TRANSPORTS is the East Bay's premier Running and Swimming specialty store and has been serving the Bay Area's running and swimming community since 1982.” as taken from their website http://www.transportsrunswim.com/

See Jane Run practice on May 4. Any volunteers to help?
Remember to come out to run a 12 mile course (or our good old standard 3 miler) on May 4. We’ll mark it as best we can and follow the general course for the upcoming half marathon

UPCOMING RACES – Let me know if you are training for any of these
The Boston Marathon April 21, 2008 http://www.bostonmarathon.org/
See Training Schedule in http://www.altbgo.blogspot.com/

The Eugene Marathon May 4, 2008
Sarah T is training for this

The Bay to Breakers/San Francisco May 18, 2008
http://www.ingbaytobreakers.com/main.html
See Training Schedule in http://www.altbgo.blogspot.com/
Participants: Dena G, Jeanetta M, Sarah K, Gini H, Danielle A., Rachel Lai, Sharmaine Moody

See Jane Run Women’s Half Marathon & 5K May 31, 2008 http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K.aspx
See Training Schedule in http://www.altbgo.blogspot.com/
Participants: Sandra O, Jeanetta M,

Freedom Road 5K and Jefferson Mile Runs & Walks for the San Francisco Food Banks July 4, 2008
http://www.peopleevents.org/

The San Francisco Half & Full Marathon & 5K August 3, 2008 http://www.runsfm.com/home.html

The Disneyland Half Marathon & 5K August 30/31, 2008 http://www.disneylandhalfmarathon.com/

The Chicago Marathon October 12, 2008 http://www.chicagomarathon.com/

The Nike Women’s Half & Full Marathon October 19, 2008
http://www.nike.com/
Got in! Leticia Duenas

The New York City Marathon November 2, 2008
http://us.f520.mail.yahoo.com/ym/Compose?To=marathonmailer@nyrr.org
Registration opens January 28, 2008
Participants: Dena G,

Carpooling & Willing drivers
Stephanie Atwood, Coach (San Francisco) Stephanie@askaboutrunning.com
Add your name here!

Ask About Running is a women's running and walking club that encourages all women to participate either walking or running. The Weekly Pep Talk is your weekly connection to the world of women's individual sports and specifically, the events planned for the week.

Go for it!

Stephanie@AskAboutRunning.com and http://www.altbgo.blogspot.com/
Have a great week. Get out there and enjoy!
See you Sunday!
Stephanie

If you wish to be removed please E-mail Stephanie@AskAboutRunning.com and you will be promptly taken off the mailing list. Thank you!

All Rights Reserved
Copyright ALTB International, Inc, 2007

Brickyard Martinez Run and Carpool

The Martinez Brickyard Run or Walk 4 or 8 miles this coming Sunday, April 13 This weekend’s run is going to be participating in the Martinez Brickyard Run. If you haven’t signed up you can do so on the morning of the event. Full details at http://www.active.com/event_detail.cfm?CHECKSSO=0&EVENT_ID=1523893 Entry fee is now $25 through race day.

Car pool to Martinez
Noel P, as usual, is so helpful with the organization of our events. We would like to carpool with any of you who are interested. Noel says…” Looks like the run starts at 8:30 and registration and t-shirt pick-up opens at 7:15. Should we try to be there by 7:30-7:45? If so, we should meet in the Plaza at 7 AM”. Sounds good to me. Let me know if you’re planning to carpool. We won’t wait if anyone is late but it does make sense to try to go together. We’re planning to go out to breakfast afterwards to celebrate so I hope you can join us. Stephanie@AskAboutRunning.com.

Dena, and you other San Fran gals just let me know what’s up. We can go over together!

Directions:
To get to El Cerrito Plaza from San Francisco, take 80 E past the 80/580 split. Continue on 80E and exit at the Central Ave. exit, which is one exit past Albany/Buchanan. At the bottom of the ramp, take a right on Central, towards the hills. When you get to San Pablo Ave. (2nd light), take a right. Go to the second light (Carlson) and take a left into the Plaza. You'll see a big sign. When you get into the Plaza, to get to the side with the most parking, go around to the Trader Joe's side, which is the south side (the right side of the plaza as you enter). The address of Trader Joe's is 225 El Cerrito Plaza, El Cerrito, in case you want to Google it yourself.

The Weekly Pep Talk - A Running Commentary About Women

Volume 2, Issue #20
This week is dedicated to Elizabeth A (Oh! to be 14 again!)
Monday, April 7 - 13, 2008, Week 15 in 2008
Send comments to: Stephanie@AskAboutRunning.com


Dear Running and Walking Buddies:

I am so proud of you ladies who make it out there almost every weekend. Good for you! And those of you who have a good excuse, I understand. Now those of you who just don’t come out, well…WE MISS YOU AND YOU MISS OUT ON A GOOD WORKOUT! The more the merrier. It’s definitely more fun to run with a group.

Welcome back Lisa! Returning from 2007 was Lisa M, one of my wonderful assistants. Great to have you back. Now that you’re in the “mode” I need you every weekend, rain or shine, please?

And welcome to newcomer Kathryn L who contacted me through the Berkeley Parents Network. It turns out that Kathryn and I have known each other for more than a decade but connected again because we both believe in fitness, the outdoors, and strong women. Welcome aboard Kathryn! Here’s to more Sundays together!

Our “Fun Run” at the Marina, last Sunday, was a lot of fun. Everyone got a finish ribbon, as promised. I think most of you tried to push yourselves a bit on the 3 mile route. I hope you had fun, too. I’ll keep track of times for all of you who are members so that you can track your progress. We’ll do this again in the future. Next time we’ll do breakfast afterwards. How does that sound?

10% Discount at Transports for Ask About Running Members
I spoke to two of the owners, Kei and Frank, at Transports and they were kind enough to offer a 10% discount to all members of the Ask About Running Club. Next week I will bring membership cards for all of you current members so that you can take advantage of this special deal. Thanks Transports.

For more information and directions to the stores in Albany/Berkeley and College Avenue go to their website. “TRANSPORTS is the East Bay's premier Running and Swimming specialty store and has been serving the Bay Area's running and swimming community since 1982.” as taken from their website http://www.transportsrunswim.com/

Need a Job? Want a Job at Title Nine? Contact Ivy
This is from Ivy…” I am writing to you to let you know that Title Nine in Walnut Creek is looking for a full-time sales associate. If you know of anybody that would like to work in a fun, energetic environment, please give them my e-mail or have them give me a call. Thanks,”
Ivy Altman, Manager, Title Nine Walnut Creek
576 Botelho Drive, Walnut Creek, CA 94596
(925) 295-0720
ialtman@titlenine.com

Start Training for SF Marathon, Half Marathon, and 5K Race Next Week
This is going to be one of our “chosen” events for the year. We are going to include workouts for all 3 distances so that all of our members can be supported and encouraged to be involved at whatever level they would like.

We will offer training for a first 5K along with half and full marathons training guides. We’re adding track workouts in San Francisco for the speed segment of training. Training for this one starts April 14. Stay tuned for details…

See Jane Run Half Marathon and 5K Practice on The Course
On May 4 AAR Gals will be able to run a 12 mile route on the actual See Jane Run Half Marathon course. We will also offer the standard 3 miler, also a SJR event. Plan to come out and run and support your running buddies. This should be fun!

Volunteers needed to help with the practice course
If you have extra family members who might want to donate an hour or two of their time, it would be great to have a few volunteers along the course on May 4 for aid and encouragement. We can also recruit from those of you running the 3 mile course. Please let me know if you, or someone you recommend, may be available. Thanks.

April 27 we’ll be running in San Francisco
I’d like to do the Golden Gate Bridge Route. On a good weather day it just doesn’t get any better than running or walking across the Golden Gate Bridge. Details to follow…Time will be 9:00

Ask About Running is a women's running, walking, fitness club that encourages all women to participate in walking or running. The Weekly Pep Talk is your weekly connection to the world of women's individual sports. It is always posted on http://www.altbgo.blogspot.com/, the official site for Active Women! Subscribe to the Weekly Pep Talk, It's Free. Just E-mail Stephanie@AskAboutRunning.com

Club News and Views

• Gini H is on vacation in Paris
• Jeanetta M won 2nd place in her race around Lake Merrit on Easter Weekend
• Leticia D got accepted into the Nike Half Marathon!
  

SIGN UP NOW!!
The time is now!! We’re out there every weekend, walking or running 3 miles, 6 miles, and longer runs for those hard core ladies. Join us!! Newcomers and drop-ins are always welcome!

1 Person/6 Months Buddy System – 2 women sign up together
____$110 ____$165 6 months from date of sign-up
1 Person/12 Months Buddy System – 2 women sign up together
____$200 ____$300 12 months Best price!

Coupon booklet of 5 for $30 (with one free extra)
Email Stephanie@AskAboutRunning.com and you will be billed through PayPal or send a check to ALTB International, Inc., 58 W. Portal #227, San Fran CA 94127 (800) 457-4574

P.S. Drop ins are always welcome any Sunday. The fee is $6.

Carpooling & Willing Drivers
Stephanie Atwood, Coach (San Francisco) Stephanie@askaboutrunning.com
Add your name here!

Have a great week. Get out there and enjoy!
See you at the Brickyard Run on Sunday!
Stephanie


All Rights Reserved
Copyright ALTB International, Inc, 2007