Tuesday, February 12, 2008
#12 The Weekly Pep Talk - February 11 - 17, 2008
The Weekly Pep Talk
A Running Commentary About Women
Sponsored by Ask About Running
Volume 2, Issue #12
This week is dedicated to Rachel L. (so glad you are in the group!)
Monday, February 11 – Sunday, February 17, 2008
Week 7 in 2008
Send comments to: Stephanie@AskAboutRunning.com
Dear Athletes:
If you were not out last weekend enjoying the beautiful Bay Area weather then I hope it is because you live somewhere else! We had the first great weekend of the year! And we needed it.
I want to congratulate those dedicated runners and walkers who have consistently come out to join me on Sundays, rain or shine. Surprisingly, the weather has been pretty darn cooperative for our 1 – 2 hours of exertion on Sundays. Not surprisingly, the San Francisco side of the bay has been a bit more weather-challenging but you hard core athletes like Sarah, Dena, Leti, Sandra R and O, Debra, Sharmaine, Gini, Jeanetta, (and others) have been out there pounding the pavement. You are exceptional women. It’s a privilege to run and walk with you every weekend.
New Members Are Always Welcome – Welcome Rachel!
I am delighted to welcome Rachel L to our group. The 3 mile walk went by so quickly and we had so much to talk about. Thank you for joining us. Now, the big push is for the Bay to Breakers! 7.6 miles and you can do it. I know you can!
Our Sixth Run of 2008 – The Weather Was Fabulous!
Need I say more? Days like we had last Sunday make getting outside an absolutely, priceless benefit of living in the Bay Area. Running along the bayshore in Alameda and along the cliffs, above the ocean, in San Francisco is absolutely breathtaking on a sunny day. We had it all! Good weather, good exercise, great companionship. The only part missing was you if you weren’t there!
Next Sunday’s Locations
Next Sunday we will run at Lake Merritt in Oakland and Ocean Beach in San Francisco.. Remember East Bay runs meet at 9:00 and San Francisco runs will start at 1:00. You may do either or both. Directions are at the bottom of the newsletter.
Train With Us For A Half Or Full Marathon
We’re getting this piece of the program together. You ask, the club tries to comply. I have a couple of volunteers to help me. Anyone else who might want to volunteer to run these longer distances and mark the courses, please contact me. We’ll need you approximately every other weekend so, let me know if you’re interested. Stephanie@AskAboutRunning.com
SIGN UP NOW!!
The time is now! Time to start training for the Bay to Breakers or the See Jane Run 5K and Half Marathon. Or…just come out to move!! We’re out there every weekend, walking or running 3 or 6 miles. Join us!!
1 Person/1 Month Buddy System – 2 women sign up together
____$20 ____$30
Begins first Sunday of each month. Automatic recurring billing only. Must pay by credit card.
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!
Your name
Your buddy’s name
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.
Talking about the Bay to Breakers
Please remember that our group will qualify for a discount if we have more than 25 names to submit. Full details are at the bottom of this newsletter. I need your names by March 25 for submission to the powers that be. We are not obligated to run together nor do you have to be an official member of the Ask About Running Club. As far as I can tell, all you need to do is put your name on the list and commit by March 25 for a discount to the big party run! This is no serious person’s race (unless you are a world –class, seeded runner). By the way, last year’s winner, with timing adjustment for gender, was a woman!
Here is our current list:
Dena G
Jeanetta M
Stephanie A
Michele A
Noel Y
Your name belongs here!
The list is growing…Full Bay to Breaker details at bottom of this newsletter.
Week 3 of Training for the Bay to Breakers!
Runners and walkers have a 16 week training schedule that is posted in it’s entirety on www.altbgo.blogspot.com Whether you run this event officially, or just train for it and join in for the fun, it is a great distance for everyone – not too far, not too fast, but hecka fun!!
Bay to Breakers for Walkers
WEEK 3 February 11 – 17, 2008
MONDAY REST
TUESDAY Walk for 20 minutes
WEDNESDAY Walk briskly for 30 minutes
THURSDAY REST
FRIDAY Walk for 20 minutes
SATURDAY REST or X-train (up to 60 minutes)
SUNDAY Walk 3 miles
Bay to Breakers for Runners
WEEK 3 February 11 – 17, 2008
MONDAY REST
TUESDAY Walk/Run for 20 minutes
WEDNESDAY Walk briskly for 30 minutes
THURSDAY REST
FRIDAY Walk/Run for 20 minutes
SATURDAY REST or X-train (up to 60 minutes)
SUNDAY Walk/Run 3 miles
Try to run at least 1 minute per 5 minute segment
Home Made Energy Bars
My teenage daughter and my 70 year old uncle both love these energy bars. You can vary the ingredients dramatically and they’re still delicious. Try using raisins or apricots or a combination of dried fruit. Keep the size about equal to a cranberry or raisin when chopping.
Ingredients
1 C rolled oats
1 ½ C almonds, chopped semi-fine
1 ½ C dried cranberries
½ C nonfat dried milk
½ C ground flax seeds
¾ C sugar
2 tsp butter
1 C corn syrup/honey (either one or a combo)
1 ¼ C peanut butter (crunchy or smooth)
Chop almonds. Mix dry and wet ingredients until well-combined. Spread on a flat baking sheet lined with foil or wax paper or roll in balls. Roll balls in chocolate chips for a special addition or press chips on top of flat mixture. Cut into separate portions, wrap with foil, and keep in freezer until your ride.The recipe above costs maybe $5 to make and produces about 30 bars! If you buy energy bars in a store, you are paying at least $1 per bar. Big difference in cost – especially if you’ve got a teenager eating them by the handful. I didn’t do a calorie calculation on these but my guess is it would be very high. That’s what you want in an energy bar – lots of instant energy (fruit and sugars), fats, and protein for a full complement of nutrients.
Here’s one I picked up from the internet. Not tested but sounds healthy…”I've been using this recipe for the past 12 years or so. It's a good alternative to buying energy bars- these are cheap, easy to make, don't melt in hot weather, and actually taste pretty good. You can substitute just about any dried fruit for the figs. Using figs, they're about 180 Kcal per ball (or so I've been told, I'm not a dietician).” Ira Birt, Canada
24 dried figs
1/3 cup honey
4 Tbsp orange juice
2 Tbsp lemon juice
2 1/2 cups unbleached flour
1/2 tsp baking soda
1/4 tsp baking powder
1 Tbsp canola oil
1/4 cup dark corn syrup
2 egg whites
1 cup oat bran (I use rolled oats)
Instructions: mix figs, honey, OJ and lemon juice in a food processor. Mix all other ingredients separately (except oat bran). Combine 2 mixtures, roll into golf ball sized balls (makes 20-24), coat with oat bran, and bake at 350 deg for 10-15 minutes. Store finished product in the refrigerator or freezer.
Start Training for the See Jane Run Half Marathon and 5K
Yes, now’s the time to get started. Oh, but we can go SLOW in the beginning. We have plenty of time! Here’s your first 2 weeks training. I’ll post the entire schedule soon, I promise!
Intermediate 16-Week Half Marathon Training Plan
Exclusively for the See Jane Run Half Marathon 2008 Race
WEEK 1 February 10 - 17
MONDAY REST
TUESDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Off, XT, or 30-45minutes easy
THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy
FRIDAY 4 miles easy
SATURDAY XT or 45 minutes easy
SUNDAY 45 minutes easy
WEEK 2 February 18 - 24
MONDAY REST
TUESDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Off, XT, or 30-45minutes easy
THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy
FRIDAY 5 miles easy
SATURDAY XT or 45 minutes easy
SUNDAY 50 minutes easy
UPCOMING RACES – Let me know if you are training for any of these
The London Marathon April 13, 2008
www.london-marathon.co.uk
See Training Schedule in ALTBgo.blogspot.com
The Boston Marathon April 21, 2008 http://www.bostonmarathon.org
See Training Schedule in ALTBgo.blogspot.com
The Bay to Breakers/San Francisco May 18, 2008
http://www.ingbaytobreakers.com/main.html
See Training Schedule in ALTBgo.blogspot.com
See Jane Run Women’s Half Marathon & 5K May 31, 2008
http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K.aspx
Training schedule almost complete. See first 2 weeks in this week’s Weekly Pep Talk
The San Francisco Half & Full Marathon & 5K August 3, 2008 http://www.runsfm.com/home.html
The Disneyland Half Marathon and 5K August 30/31, 2008 www.disneylandhalfmarathon.com
The Chicago Marathon October 12, 2008 http://www.chicagomarathon.com
The Nike Women’s Half and Full Marathon October 19, 2008
www.nike.com
The New York City Marathon November 2, 2008
www.ingnycmarathon.org
Registration opens January 28, 2008
Bay to Breakers Details: The deadline for registering as a group is the same as for individuals however, early registration ends March 31st, so we would miss out on the cheaper registration fee, which along with the group discount, makes it a pretty good deal. If I’m going to organize the group, I need your commitment by 3/25/08. All I need is your names. Anyone can enter with us. We pay individually. I’ll submit the names that have been given to me; we get a code to use on Active.com. You handle your own registration directly online. That’s that.
I’ll be willing to do the online version for those of you who send me your name. Please read the details and confirm if you want to join. I’ll get the deadline information for submitting our name list.
This does not require that we run together nor are we required to be Ask About Running Club Members. I think anyone can enter through our group as long as they meet the deadline.
DISCOUNTS
Group Size
Discount
25 or more
10%
50 ore more
15%
Online Group Registration
· Group organizer collects the names of everyone in the group and submits the list to ING Bay to Breakers.
· ING Bay to Breakers establishes a special Coupon Code on Active.com
· ING Bay to Breakers provides coupon code to the group organizer so group members can register online using the code. (This coupon code is limited to the exact number of people submitted by the group organizer.)
· If someone has already registered for the race, they are not eligible for the group discount. More info?
ING Bay to Breakers 12K Team www.ingbaytobreakers.com
97th Race: May 18, 2008 Always the Third Sunday in May
Directions for the Weekend Runs
Oakland - Lake Merritt
Meet at 9:00 in front of Children’s Fairyland at 699 Bellevue Ave. Oakland
From San Francisco
Take I-80 E. across Bay Bridge. Merge onto I-580 E toward CA-24/Downtown Oakland/Hayward-Stockton. Take the exit toward Grand Ave. Turn right onto Grand Ave. to Bellevue at Children’s Fairyland. Left on Bellevue. Park in front of Fairyland.
From Oakland/Berkeley
Get to Grand Avenue and head toward Fairyland at Grand and Bellevue. Turn into Bellevue at Children’s Fairyland. Park in front of Fairyland.
Toilets
Parking Entry fee $5.00 (free parking is available on Grand Ave. before entrance to Lake Merrit
No water
San Francisco - Ocean Beach – Fulton and Great Hiway
Meet at 1:00 at the north corner of JFK Drive and Great Hiway at the entrance to Golden Gate Park. Park in ocean side parking, across from the Beach Chalet.
From San Jose or the East Bay, get yourself to Fulton Avenue in San Francisco and head west. Fulton dead ends at the beach. Go left on Great Hiway and take a right into the beach parking area across from the Beach Chalet Restaurant.
From Hiway 1, follow the coast to the Great Hiway in San Francisco, near the San Francisco Zoo. Continue north until you pass the Beach Chalet Restaurant on your right (approx 3 miles). Make the first left turn (U-turn) on the Great Hiway and backtrack into the beach parking area across from the restaurant.
Toilets
No Parking Fee
Water in Beach Chalet (downstairs) and random drinking fountains along the routes
Carpooling
Katie lives near the SF CalTrain station in SOMA (4th & King) and doesn’t have a car. Anyone in her area willing to pick her up on Sundays so she can run with our group? Please contact me and I’ll forward her E-mail address. Contact Stephanie@askaboutrunning.com
Willing drivers
Stephanie Atwood, Coach (San Francisco) Stephanie@askaboutrunning.com
Add your name here!
Online Fitness Products that might be of interest:
Go to http://www.altbgo.blogspot.com for a list of products. Always 10% off!
Wow! That’s a lot of stuff to read! As Jeanetta said, “just skim”, it’s OK with me! Have a great week.
I hope to 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
A Running Commentary About Women
Sponsored by Ask About Running
Volume 2, Issue #12
This week is dedicated to Rachel L. (so glad you are in the group!)
Monday, February 11 – Sunday, February 17, 2008
Week 7 in 2008
Send comments to: Stephanie@AskAboutRunning.com
Dear Athletes:
If you were not out last weekend enjoying the beautiful Bay Area weather then I hope it is because you live somewhere else! We had the first great weekend of the year! And we needed it.
I want to congratulate those dedicated runners and walkers who have consistently come out to join me on Sundays, rain or shine. Surprisingly, the weather has been pretty darn cooperative for our 1 – 2 hours of exertion on Sundays. Not surprisingly, the San Francisco side of the bay has been a bit more weather-challenging but you hard core athletes like Sarah, Dena, Leti, Sandra R and O, Debra, Sharmaine, Gini, Jeanetta, (and others) have been out there pounding the pavement. You are exceptional women. It’s a privilege to run and walk with you every weekend.
New Members Are Always Welcome – Welcome Rachel!
I am delighted to welcome Rachel L to our group. The 3 mile walk went by so quickly and we had so much to talk about. Thank you for joining us. Now, the big push is for the Bay to Breakers! 7.6 miles and you can do it. I know you can!
Our Sixth Run of 2008 – The Weather Was Fabulous!
Need I say more? Days like we had last Sunday make getting outside an absolutely, priceless benefit of living in the Bay Area. Running along the bayshore in Alameda and along the cliffs, above the ocean, in San Francisco is absolutely breathtaking on a sunny day. We had it all! Good weather, good exercise, great companionship. The only part missing was you if you weren’t there!
Next Sunday’s Locations
Next Sunday we will run at Lake Merritt in Oakland and Ocean Beach in San Francisco.. Remember East Bay runs meet at 9:00 and San Francisco runs will start at 1:00. You may do either or both. Directions are at the bottom of the newsletter.
Train With Us For A Half Or Full Marathon
We’re getting this piece of the program together. You ask, the club tries to comply. I have a couple of volunteers to help me. Anyone else who might want to volunteer to run these longer distances and mark the courses, please contact me. We’ll need you approximately every other weekend so, let me know if you’re interested. Stephanie@AskAboutRunning.com
SIGN UP NOW!!
The time is now! Time to start training for the Bay to Breakers or the See Jane Run 5K and Half Marathon. Or…just come out to move!! We’re out there every weekend, walking or running 3 or 6 miles. Join us!!
1 Person/1 Month Buddy System – 2 women sign up together
____$20 ____$30
Begins first Sunday of each month. Automatic recurring billing only. Must pay by credit card.
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!
Your name
Your buddy’s name
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.
Talking about the Bay to Breakers
Please remember that our group will qualify for a discount if we have more than 25 names to submit. Full details are at the bottom of this newsletter. I need your names by March 25 for submission to the powers that be. We are not obligated to run together nor do you have to be an official member of the Ask About Running Club. As far as I can tell, all you need to do is put your name on the list and commit by March 25 for a discount to the big party run! This is no serious person’s race (unless you are a world –class, seeded runner). By the way, last year’s winner, with timing adjustment for gender, was a woman!
Here is our current list:
Dena G
Jeanetta M
Stephanie A
Michele A
Noel Y
Your name belongs here!
The list is growing…Full Bay to Breaker details at bottom of this newsletter.
Week 3 of Training for the Bay to Breakers!
Runners and walkers have a 16 week training schedule that is posted in it’s entirety on www.altbgo.blogspot.com Whether you run this event officially, or just train for it and join in for the fun, it is a great distance for everyone – not too far, not too fast, but hecka fun!!
Bay to Breakers for Walkers
WEEK 3 February 11 – 17, 2008
MONDAY REST
TUESDAY Walk for 20 minutes
WEDNESDAY Walk briskly for 30 minutes
THURSDAY REST
FRIDAY Walk for 20 minutes
SATURDAY REST or X-train (up to 60 minutes)
SUNDAY Walk 3 miles
Bay to Breakers for Runners
WEEK 3 February 11 – 17, 2008
MONDAY REST
TUESDAY Walk/Run for 20 minutes
WEDNESDAY Walk briskly for 30 minutes
THURSDAY REST
FRIDAY Walk/Run for 20 minutes
SATURDAY REST or X-train (up to 60 minutes)
SUNDAY Walk/Run 3 miles
Try to run at least 1 minute per 5 minute segment
Home Made Energy Bars
My teenage daughter and my 70 year old uncle both love these energy bars. You can vary the ingredients dramatically and they’re still delicious. Try using raisins or apricots or a combination of dried fruit. Keep the size about equal to a cranberry or raisin when chopping.
Ingredients
1 C rolled oats
1 ½ C almonds, chopped semi-fine
1 ½ C dried cranberries
½ C nonfat dried milk
½ C ground flax seeds
¾ C sugar
2 tsp butter
1 C corn syrup/honey (either one or a combo)
1 ¼ C peanut butter (crunchy or smooth)
Chop almonds. Mix dry and wet ingredients until well-combined. Spread on a flat baking sheet lined with foil or wax paper or roll in balls. Roll balls in chocolate chips for a special addition or press chips on top of flat mixture. Cut into separate portions, wrap with foil, and keep in freezer until your ride.The recipe above costs maybe $5 to make and produces about 30 bars! If you buy energy bars in a store, you are paying at least $1 per bar. Big difference in cost – especially if you’ve got a teenager eating them by the handful. I didn’t do a calorie calculation on these but my guess is it would be very high. That’s what you want in an energy bar – lots of instant energy (fruit and sugars), fats, and protein for a full complement of nutrients.
Here’s one I picked up from the internet. Not tested but sounds healthy…”I've been using this recipe for the past 12 years or so. It's a good alternative to buying energy bars- these are cheap, easy to make, don't melt in hot weather, and actually taste pretty good. You can substitute just about any dried fruit for the figs. Using figs, they're about 180 Kcal per ball (or so I've been told, I'm not a dietician).” Ira Birt, Canada
24 dried figs
1/3 cup honey
4 Tbsp orange juice
2 Tbsp lemon juice
2 1/2 cups unbleached flour
1/2 tsp baking soda
1/4 tsp baking powder
1 Tbsp canola oil
1/4 cup dark corn syrup
2 egg whites
1 cup oat bran (I use rolled oats)
Instructions: mix figs, honey, OJ and lemon juice in a food processor. Mix all other ingredients separately (except oat bran). Combine 2 mixtures, roll into golf ball sized balls (makes 20-24), coat with oat bran, and bake at 350 deg for 10-15 minutes. Store finished product in the refrigerator or freezer.
Start Training for the See Jane Run Half Marathon and 5K
Yes, now’s the time to get started. Oh, but we can go SLOW in the beginning. We have plenty of time! Here’s your first 2 weeks training. I’ll post the entire schedule soon, I promise!
Intermediate 16-Week Half Marathon Training Plan
Exclusively for the See Jane Run Half Marathon 2008 Race
WEEK 1 February 10 - 17
MONDAY REST
TUESDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Off, XT, or 30-45minutes easy
THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy
FRIDAY 4 miles easy
SATURDAY XT or 45 minutes easy
SUNDAY 45 minutes easy
WEEK 2 February 18 - 24
MONDAY REST
TUESDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Off, XT, or 30-45minutes easy
THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy
FRIDAY 5 miles easy
SATURDAY XT or 45 minutes easy
SUNDAY 50 minutes easy
UPCOMING RACES – Let me know if you are training for any of these
The London Marathon April 13, 2008
www.london-marathon.co.uk
See Training Schedule in ALTBgo.blogspot.com
The Boston Marathon April 21, 2008 http://www.bostonmarathon.org
See Training Schedule in ALTBgo.blogspot.com
The Bay to Breakers/San Francisco May 18, 2008
http://www.ingbaytobreakers.com/main.html
See Training Schedule in ALTBgo.blogspot.com
See Jane Run Women’s Half Marathon & 5K May 31, 2008
http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K.aspx
Training schedule almost complete. See first 2 weeks in this week’s Weekly Pep Talk
The San Francisco Half & Full Marathon & 5K August 3, 2008 http://www.runsfm.com/home.html
The Disneyland Half Marathon and 5K August 30/31, 2008 www.disneylandhalfmarathon.com
The Chicago Marathon October 12, 2008 http://www.chicagomarathon.com
The Nike Women’s Half and Full Marathon October 19, 2008
www.nike.com
The New York City Marathon November 2, 2008
www.ingnycmarathon.org
Registration opens January 28, 2008
Bay to Breakers Details: The deadline for registering as a group is the same as for individuals however, early registration ends March 31st, so we would miss out on the cheaper registration fee, which along with the group discount, makes it a pretty good deal. If I’m going to organize the group, I need your commitment by 3/25/08. All I need is your names. Anyone can enter with us. We pay individually. I’ll submit the names that have been given to me; we get a code to use on Active.com. You handle your own registration directly online. That’s that.
I’ll be willing to do the online version for those of you who send me your name. Please read the details and confirm if you want to join. I’ll get the deadline information for submitting our name list.
This does not require that we run together nor are we required to be Ask About Running Club Members. I think anyone can enter through our group as long as they meet the deadline.
DISCOUNTS
Group Size
Discount
25 or more
10%
50 ore more
15%
Online Group Registration
· Group organizer collects the names of everyone in the group and submits the list to ING Bay to Breakers.
· ING Bay to Breakers establishes a special Coupon Code on Active.com
· ING Bay to Breakers provides coupon code to the group organizer so group members can register online using the code. (This coupon code is limited to the exact number of people submitted by the group organizer.)
· If someone has already registered for the race, they are not eligible for the group discount. More info?
ING Bay to Breakers 12K Team www.ingbaytobreakers.com
97th Race: May 18, 2008 Always the Third Sunday in May
Directions for the Weekend Runs
Oakland - Lake Merritt
Meet at 9:00 in front of Children’s Fairyland at 699 Bellevue Ave. Oakland
From San Francisco
Take I-80 E. across Bay Bridge. Merge onto I-580 E toward CA-24/Downtown Oakland/Hayward-Stockton. Take the exit toward Grand Ave. Turn right onto Grand Ave. to Bellevue at Children’s Fairyland. Left on Bellevue. Park in front of Fairyland.
From Oakland/Berkeley
Get to Grand Avenue and head toward Fairyland at Grand and Bellevue. Turn into Bellevue at Children’s Fairyland. Park in front of Fairyland.
Toilets
Parking Entry fee $5.00 (free parking is available on Grand Ave. before entrance to Lake Merrit
No water
San Francisco - Ocean Beach – Fulton and Great Hiway
Meet at 1:00 at the north corner of JFK Drive and Great Hiway at the entrance to Golden Gate Park. Park in ocean side parking, across from the Beach Chalet.
From San Jose or the East Bay, get yourself to Fulton Avenue in San Francisco and head west. Fulton dead ends at the beach. Go left on Great Hiway and take a right into the beach parking area across from the Beach Chalet Restaurant.
From Hiway 1, follow the coast to the Great Hiway in San Francisco, near the San Francisco Zoo. Continue north until you pass the Beach Chalet Restaurant on your right (approx 3 miles). Make the first left turn (U-turn) on the Great Hiway and backtrack into the beach parking area across from the restaurant.
Toilets
No Parking Fee
Water in Beach Chalet (downstairs) and random drinking fountains along the routes
Carpooling
Katie lives near the SF CalTrain station in SOMA (4th & King) and doesn’t have a car. Anyone in her area willing to pick her up on Sundays so she can run with our group? Please contact me and I’ll forward her E-mail address. Contact Stephanie@askaboutrunning.com
Willing drivers
Stephanie Atwood, Coach (San Francisco) Stephanie@askaboutrunning.com
Add your name here!
Online Fitness Products that might be of interest:
Go to http://www.altbgo.blogspot.com for a list of products. Always 10% off!
Wow! That’s a lot of stuff to read! As Jeanetta said, “just skim”, it’s OK with me! Have a great week.
I hope to 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
Subscribe to:
Post Comments (Atom)
Women Train for your First Event - from 5K thru a Marathon
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, Berkeley, 7:00 PM, Tuesday, 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, http://CaliforniaInternationalMarathonGroupTraining.smmsite.com or contact her through Stephanie@AskAboutRunning.com
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, Berkeley, 7:00 PM, Tuesday, 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, http://CaliforniaInternationalMarathonGroupTraining.smmsite.com or contact her through Stephanie@AskAboutRunning.com
4 Week Beginners Training Guide For Your First 5K
Where there's a will, there's a way. You can do it! Just check with your doctor first to confirm that you are in good health. We humans are meant to move. 5K (3.1 miles) is within any healthy person's realm of accomplishment. So, start now and participate in your first race. It's so much fun!
Week 1
Monday, Day 1 - 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. Write down how long you walked today. Try for a minimum of 10 minutes.
Tuesday, Day 2 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. Do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Good job!
Wednesday, Day 3 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Looking good!
Thursday, Day 4 - Rest day! Take a break.
Friday, Day 5 - If you walked 30 minutes before, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to your previous time. Do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Going strong!
Saturday, Day 6 - Already at 30 minutes? Great! Just keep it up for a little longer. Then things will get interesting. Still working up to 30? Keep adding 1-2 minutes. Write down how long you walkd today. You're getting there!
Sunday, Day 7 - Women, join my group for a 3 mile walk. We'd love to meet you and, you get some great exercise. Or...take a hike to some place beautiful. Bring a picnic. Walk for health and the wonder of movement. Enjoy the day!
Notes:
Keep your recorded times on a calendar where you can see them. You'll feel good about what you're accomplishing.
If you are already a fit walker or jogger you may use stronger arms and or walk/jog for the 30 minutes.
Please refer to http://www.altbgo.blogspot.com for the rest of the schedule or contact me if you have any questions at Stephanie@AskAboutRunning.com
3 more weeks are coming soon...
Week 1
Monday, Day 1 - 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. Write down how long you walked today. Try for a minimum of 10 minutes.
Tuesday, Day 2 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. Do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Good job!
Wednesday, Day 3 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Looking good!
Thursday, Day 4 - Rest day! Take a break.
Friday, Day 5 - If you walked 30 minutes before, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to your previous time. Do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Going strong!
Saturday, Day 6 - Already at 30 minutes? Great! Just keep it up for a little longer. Then things will get interesting. Still working up to 30? Keep adding 1-2 minutes. Write down how long you walkd today. You're getting there!
Sunday, Day 7 - Women, join my group for a 3 mile walk. We'd love to meet you and, you get some great exercise. Or...take a hike to some place beautiful. Bring a picnic. Walk for health and the wonder of movement. Enjoy the day!
Notes:
Keep your recorded times on a calendar where you can see them. You'll feel good about what you're accomplishing.
If you are already a fit walker or jogger you may use stronger arms and or walk/jog for the 30 minutes.
Please refer to http://www.altbgo.blogspot.com for the rest of the schedule or contact me if you have any questions at Stephanie@AskAboutRunning.com
3 more weeks are coming soon...
Get Fit This Summer, Stay Fit For Life!
Starting June 1 and continuing every Sunday in June, get fit, lose weight, make new friends. Women! Meet for instruction and exercise every Sunday from 8AM - 10AM on how to get fit and stay fit using running or walking as the main catalyst. Topics include weight loss, nutrition, motivation, injury prevention, setting goals, controlling stress and depression, how to stay with a plan.
Taught by trainer/coach Stephanie Atwood. Sign-up at http://www.theweeklypeptalk.com/
Want to see the written version of Week 1. Look below...
Taught by trainer/coach Stephanie Atwood. Sign-up at http://www.theweeklypeptalk.com/
Want to see the written version of Week 1. Look below...
Articles About Fitness, Running, Walking, Women Stuff
These articles have been exported from The Weekly Pep Talks, back to the beginning. This way you can refer to them easily, without searching through weeks of gossip and old weekend site descriptions. Your comments are encouraged. I would love to get feedback. Enjoy!!
These articles are available for reproduction at no fee based on fcomplete reproduction of the article and all its contents as well as credit to the author, Stephanie Atwood and referral to website/blogs http://www.TheWeeklyPepTalk.com and http://www.altbgo.blogspot.com
These articles are available for reproduction at no fee based on fcomplete reproduction of the article and all its contents as well as credit to the author, Stephanie Atwood and referral to website/blogs http://www.TheWeeklyPepTalk.com and http://www.altbgo.blogspot.com
Holabird Sports - Get That Free T-shirt!
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. 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).
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