Sunday April 6 Berkeley Run/Walk Directions

Berkeley Marina

Meet 9:00 in the public parking lot - Map Quest Link Available

Heading East on I-80 (from South Bay or San Francisco) Take Berkeley, University Avenue Exit onto University Avenue.Make first U-turn possible and head back, over the freeway, to the Frontage Road on the bay side of the freeway. The Sea Breeze Market is to the left.

Heading West on I80 (toward San Francisco)Exit at University Avenue and head toward the Frontage Road on the Bay side of the freeway. The Sea Breeze Market is at the junction of University and Frontage Road. The parking lot is small and dirt. We’ll be able to see each other easily.

Note: One of our members had her car window broken and her wallet stolen. Please bring as little as possible, keep it out of sight, and beware.

• Toilets
• Free Parking
• Water fountains along the routes
• Market with food and drinks

The Weekly Pep Talk Running Commentary About Women

Sponsored by Ask About Running
Volume 2, Issue #19
This week is dedicated to Sandra O (Go get’em!)
Monday, March 31 – April 6, 2008, Week 14 in 2008
Send comments to: Stephanie@AskAboutRunning.com

Dear Running and Walking Buddies:

Change is inevitable, right? Is it a good thing? Who knows until after it occurs? That being said, I have made the decision to curtail the San Francisco runs at 1:00 and coordinate all group members into one running time. Our only scheduled runs will be at 9:00 every Sunday.

There are two immediate and exciting advantages to this change:
· We can include a longer distance each weekend in addition to our ongoing 3 milers
· Every 4th weekend we will add a San Francisco route to keep things interesting

Now, since we are a club, we have options to do whatever we choose. I want to introduce the “WEEKEND COORDINATOR” to allow members to coordinate with other women for different distances and or other issues (like running races, for example). Here’s how it will work…
Join the club by running or walking with us at least once. This will confirm that you are a legitimate participant. Your name will be entered into the AAR Member E-mail list.
Send out your request via E-mail. Reply to “Everyone” on your Weekly Pep Talk E-mailing. This will be sent to all members. Pretty straight forward and should allow for coordination without too much hassle.

Your questions and comments are always welcome. Contact me at Stephanie@AskAboutRunning.com

Discounts at Transports and Sports Basement…
Later this week I should have more details on this. Currently it looks like Transports will offer 10% and Sports Basement is going to give us a “shopping night” that, I believe, gives 20% just for the night. Details to follow…

Fun Run or Walk this Weekend
Come on out for a fun run or walk at the Berkeley Marina this weekend, April 6. Your whole family is invited! Meet at 9:00 in Berkeley for a 3 mile course.* Everyone is welcome!! Finish ribbons for all! Membership fees apply. Children 12 and under are free.

Full details are in the blog http://www.altbgo.blogspot.com/. Ask About Running is a women's running and walking 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.
Go for it! See you Sunday Stephanie@AskAboutRunning.com

*If you want to run further, just keep going after you cross the finish line!

Next Sunday we’ll be running or walking the Martinez Brickyard Run as Our Scheduled Run. The Martinez Brickyard 4 and 8 Mile Run - April 13, 2008, starts at 8:30. Sandra O talked me into this. I think it should be a lot of fun! Details on the course, etc. can be found at http://www.active.com/event_detail.cfm?EVENT_ID=1523893&CHECKSSO=0
Directions, etc. http://www.diablorunners.com/where.html

Current sign-up fee of $20 expires on April 4. Price after that (including race day) is $25.00

Anybody want to go out after for something to eat? Any suggestions on where to go? Anybody want to carpool? Contact Stephanie@AskAboutRunning.com or send your message through the Weekly Pep Talk E-mail list.

P.S. I’m checking on group discounts. This won’t apply for this year but maybe next…

Train for See Jane Run 5K or Half Marathon
This is a great course, for women only, and I would encourage you to be involved. Our club will be doing a 12 mile practice on May 4, along with our 3 mile route. So, come on out and give it a try before the event. And, if you’re psyched, sign up for the real thing! Go to http://www.altbgo.blogspot.com/ for a full training schedule for the See Jane Run Half Marathon.

Beginners - Train for Bay to Breakers and See Naked Runners, too
We didn’t get our group discount for this event but that doesn’t take away the opportunity to run this. I’ve written up a walking and running schedule for you beginners. Go to http://www.gobaytobreakers.blogspot.com/ for the details. You also might be interested in the You Tube video featuring naked runners (with some discretion!) that is also on the site.

Tell me about Nike
Today’s the day we’ll find out if we got accepted for Nike. Let me know what happens. We’ll talk more about this next week.

Club News and Views
Welcome back from Japan, Sharmaine.
Don’t forget the Fun Run this weekend. Bring your family! Share the fitness!

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 London Marathon, April 13, 2008, http://www.london-marathon.co.uk/
See Training Schedule in http://www.altbgo.blogspot.com/

The Martinez Brickyard 4 and 8 Mile Run, April 13, 2008, http://www.active.com/event_detail.cfm?CHECKSSO=0&EVENT_ID=1523893
Participants: Noel P, Sandra O,

The Boston Marathon April 21, 2008 http://www.bostonmarathon.org/
See Training Schedule in http://www.altbgo.blogspot.com/

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, Stephanie A, Michele A, Noel Y, Sarah K, Gini H, Danielle A., David Lau, Natalia Lau, 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 and 5K August 30/31, 2008 http://www.disneylandhalfmarathon.com/


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

The Nike Women’s Half and Full Marathon, October 19, 2008, Who got in?

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!

Have a great week. Get out there and enjoy!
See you Sunday!
Stephanie

All Rights Reserved
Copyright ALTB International, Inc, 2007

Intermediate See Jane Run 16-Week Half Marathon Training Plan

Exclusively for the See Jane Run Half Marathon 2008 Race

WEEK 1 February 10 – 17, 2008
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 Run 4 miles easy, SATURDAY XT or 45 minutes easy, SUNDAY Run 45 minutes easy

WEEK 2 February 18 - 24
MONDAY REST, TUESDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, WEDNESDAY REST or XT 30-45minutes, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY 5 miles easy, SATURDAY XT 45 minutes, SUNDAY 50 minutes easy

WEEK 3 February 25 – March 2
MONDAY REST, TUESDAY Run 3 miles or 30 minutes maximum duration*, WEDNESDAY REST, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY REST or X-Train** up to 20 minutes, SATURDAY Run 6 miles or 60 minutes easy, SUNDAY Run 3 miles or 30 minutes max

WEEK 4 March 3 – 9
MONDAY REST, TUESDAY Run 3 miles or 30 minutes max, WEDNESDAY REST, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 25 minutes, SATURDAY Run 5 miles or 50 minutes max, SUNDAY Run 3 miles or 30 minutes hard

WEEK 5 March 10 – 16
MONDAY REST, TUESDAY Run 3 miles or 30 minutes max, WEDNESDAY X-Train for 50 minutes, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 30 minutes, SATURDAY Run 7 miles or 70 minutes, SUNDAY Run 3 miles or 30 minutes easy

WEEK 6 March 17 – 23
MONDAY REST, TUESDAY Run 3 miles or 30 minutes steady, WEDNESDAY Run 3 miles or 30 minutes easy, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 35 minutes, SATURDAY Run 8 miles or 80 minutes easy, SUNDAY Run 3 miles or 30 minutes easy

WEEK 7 March 24 - 30
MONDAY REST, TUESDAY Run 3 miles or 30 minutes steady, WEDNESDAY Run 3 miles or 30 minutes easy, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 40 minutes, SATURDAY Run 8 miles or 80 minutes easy, SUNDAY Run 3 miles or 30 minutes steady

WEEK 8 March 31 – April 6
MONDAY REST, TUESDAY Run 3 miles or 30 minutes steady, WEDNESDAY Run 6 miles or 60 minutes easy, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 45 minutes, SATURDAY Run 7 miles or 70 minutes easy, SUNDAY Run 3 miles or 30 minutes steady

WEEK 9 April 7 – 13
MONDAY REST, TUESDAY Run 3 miles or 30 minutes steady, WEDNESDAY Run 5 miles or 50 minutes easy, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 50 minutes, SATURDAY Run 9 miles or 90 minutes easy, SUNDAY Run 3 miles or 30 minutes steady

WEEK 10 April 14 - 20
MONDAY REST, TUESDAY Run 4 miles or 40 minutes marathon race pace, WEDNESDAY Run 5 miles or 50 minutes easy, THURSDAY Tempo Run – 1 mile easy, 4 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 55 minutes, SATURDAY Run 8 miles or 80 minutes easy, SUNDAY Run 3 miles or 30 minutes hard

WEEK 11 April 21 - 27 MONDAY REST, TUESDAY Run 4 miles or 40 minutes marathon race pace, WEDNESDAY X-Train 60 minutes, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 60 minutes, SATURDAY Run 10 miles or 100 minutes steady, SUNDAY Run 3 miles hard

WEEK 12 April 28 - May 4
MONDAY REST, TUESDAY Run 5 miles or 50 minutes marathon race pace, WEDNESDAY X-Train 60 minutes, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 60 minutes, SATURDAY Run 12 miles or 120 minutes steady, SUNDAY Run 3 miles or 30 minutes 5K race pace

WEEK 13 May 5 - 11
MONDAY REST, TUESDAY Run 3 miles or 30 minutes max, WEDNESDAY X-Train 60 minutes, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 60 minutes, SATURDAY Run 9 miles or 90minutes steady, SUNDAY Run 3 miles or 30 minutes 5K race pace

WEEK 14 May 12 - 18
MONDAY REST, TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy, WEDNESDAY X-Train 60 minutes, THURSDAY Tempo Run 1 mile easy, 4 miles hard, 1 mile easy, FRIDAY REST or X-train up to 60 minutes, SATURDAY Run 10 miles or 100 minutes @ steady pace, SUNDAY Run 3 miles or 30 minutes 5K race pace

WEEK 15 May 19 - 25
MONDAY REST, TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy, WEDNESDAY X-Train 60 minutes, THURSDAY 1 mile warm-up, 2 mile run at race pace, 1 mile cool down, FRIDAY REST, SATURDAY Run 7 miles or 70 minutes @ steady pace, SUNDAY Run 3 miles or 30 minutes 5Krace pace

WEEK 16 May 26 – April 1
MONDAY Run 6 miles race pace, TUESDAY REST, WEDNESDAY Run 1 mile easy, 2 miles hard, 1 mile easy, THURSDAY REST or X-Train easy, FRIDAY Run 1 mile easy to keep your head in the game
SATURDAY RUN your RACE!!
SUNDAY RELAX. CONGRATULATIONS!

Details
Saturday/Sunday Reversal - Most weeks you may reverse Saturday/Sunday workouts depending on your personal schedule.

*Max means the maximum number of minutes you should be running. If you run 3 miles faster, keep going for 30 minutes. If you run 3 miles slower, stop at 30 minutes.

**X-Training refers to other kinds of exercise. This could be biking, hiking, swimming, yoga, gym workouts, etc. One of the benefits of cross training is that it uses different muscle groups and provides a change of “pace”.

***Maximum Effort refers to your personal maximum level of effort. You should be going “all-out” for the time described. This means running (sprinting) as hard as you can while allowing yourself to finish the duration of time described. The purpose is to strengthen your muscles and increase your ability to run fast.

****Tempo Runs push you to run at a pace that’s close to your race pace, not the long slow distance that we often do on our long runs. During the tempo portion of your training run, run hard as if you were running a short race. To be able to finish several miles at tempo pace you need to try it to see what it feels like. You’re simulating a race so it should feel difficult!

Stretching - Always allow time for stretching after you run or walk.

This training schedule is courtesy of Ask About Running (ALTB International, Inc.). Copyright and all rights reserved 2008.

The Weekly Pep Talk A Running Commentary About Women

Sponsored by Ask About Running
Volume 2, Issue #18
This week is dedicated to Gini H (consistent and very humble)
Monday, March 24 - 30, 2008, Week 13 in 2008
Send comments to: Stephanie@AskAboutRunning.com

Dear Running and Walking Buddies:

Oh this weather. Isn’t it glorious!! We had a super run last Saturday at Tilden. Noel set the course and she and Jane were both excellent guides. The Wildcat Creek route will definitely be added to the roster. It was super.

We missed most of you last week. I hope you were having a great time with family, friends, and/or in some tropical place. All are good and justify missing a weekend with AAR (Ask About Running - not to be confused with AARP – American Association of Retired People). I think they need to change that name since most 50 year olds these days are not into retiring!

This weekend’s runs and walks
are scheduled for Alameda’s Robert Crowne Memorial Park for the East Bay and the Marina/Crissy Field at East End Beach for San Francisco. Both offer beautiful runs. Directions are posted at http://altbgo.blogspot.com

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!

Upcoming Runs and Walks
I’m adding a few new events to the calendar this week because I truly believe that, even the non-competitor can “refill the well” by pushing herself physically every so often. It just gives you a boost when you participate in a 1 mile, 3 mile, or 6 mile event (or something longer for the more hearty athletes) and see how good you feel afterwards. Lots of people walk at these things and of course, lots of people run really fast too. There is a place for everyone.

The first event, and we’ve already got some of our gals participating, is the Martinez Brickyard 4 or 8 mile race coming up on April 13. Rumor has it that this is a hilly course that doesn’t give up easily. The good thing about it is the location. Martinez is pretty close to where some of you live.

I’ve mentioned the Ohana Group before because they put on great local races that are small, well organized, and always contribute to some local cause. Their schedule currently includes a 5K and Mile run or walk on July 4, The Hook and Ladder on August 24, 1 Mile and 5K Run and Walk for the Hungry on November 23, and The Christmas Classic 5K and Miracle Mile on December 21. I’ll keep you updated on details but, MARK YOUR CALENDARS NOW! These races are fun! They are all in San Francisco or near-by.

Tell Me About Nike
We should hear by April 1, I believe. For any of you, who entered the lottery, please let me know if you got accepted. I’ll post it in the Weekly Pep Talk.

Club News and Views
The See Jane Run Half Marathon Training Schedule is ready! http://www.altbgo.blogspot.com
Look in the archives

The Bay to Breakers Training Schedule is also in the blog at http://www.altbgo.blogspot.com.

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!
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.

The San Francisco 5K, Half and Full Marathon in August is a great goal for training.
I encourage all of you, who might be interested in a race, to train for the San Francisco Half and Full Marathon and 5K held on August 3. I’d like to try Sarah’s training method of Less is More. By that time she will have tested it with her own training for this spring and can give us her personal comments. Let’s talk about this more as the season goes on.

Sign up for the Bay to Breakers – We need 25 names to get a discount!
We’re not there yet but we can extend the deadline just a few days…. I’ll be doing a special mailer later in the week as a reminder.

Here is our current list:
Dena G
Jeanetta M
Stephanie A
Michele A
Noel Y
Sarah K
Gini H.
Danielle A.
David Lau
Natalia Lau
Rachel Lai
Sharmaine Moody
YOUR NAME BELONGS HERE!

The list is growing…Full Bay to Breaker details at bottom of this newsletter.

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 http://www.altbgo.blogspot.com
Also The Martinez Brickyard 4 and 8 Mile Run April 13, 2008
http://www.active.com/event_detail.cfm?CHECKSSO=0&EVENT_ID=1523893
Participants: Noel P, Sandra O,
The Boston Marathon April 21, 2008 http://www.bostonmarathon.org
See Training Schedule in http://www.altbgo.blogspot.com

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, Stephanie A, Michele A, Noel Y, Sarah K, Gini H, Danielle A., David Lau, Natalia Lau, 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 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
Lottery notification on April 1, 2008

The New York City Marathon November 2, 2008
www.ingnycmarathon.org
Registration opens January 28, 2008
Participants: Dena G,

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

Have a great week. Get out there and enjoy!
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

Week 9 Run/Walk Train For The Bay To Breakers

WEEK 9 Run Woman Run!
March 24 – 30, 2008

• MONDAY REST
• TUESDAY Walk/Run for 40 minutes
• WEDNESDAY Walk briskly for 50 minutes
• THURSDAY REST
• FRIDAY Walk/Run for 45 minutes
• SATURDAY REST or X-train (up to 60 minutes)**
• SUNDAY Walk/Run 3 miles
  Try to run at least 3 minutes per 5 minute segment

WEEK 9 Walk Woman Walk
March 24 – 30, 2008

• MONDAY REST
• TUESDAY Walk for 40 minutes
• WEDNESDAY Walk briskly for 50 minutes
• THURSDAY REST
• FRIDAY Walk for 45 minutes
• SATURDAY REST or X-train (up to 60 minutes
• SUNDAY Walk 3 miles, briskly
  Pump your arms for maximum benefit

Directions - Golden Gate Bridge Runs/Walks

Golden Gate Bridge Runs always meet at 1:00 at the free parking area below the tourist parking area at the Golden Gate Bridge, south side entrance.

Here are more detailed directions.

Directions:

Follow Hiway 1 or 101 North to the Last San Francisco Exit (immediately before the toll booth). Go right at this exit into the Golden Gate Bridge Vista Parking Lot and stay to the right. Exit the parking area and go left on Lincoln Blvd, heading down the hill less than 1/4 mile. The dirt/gravel parking area is to your left. If you get to Long Ave (a street on your left heading to Fort Point) you have gone too far. Turn around and head back up the hill.

The Weekly Pep Talk - Monday, March 3 - 9, 2008

A Running Commentary About Women, Sponsored by Ask About Running
This week is dedicated to Joan Benoit (Great Athlete)
Monday, March 3 - 9, 2008
Volume 2, Issue #15, Week 10 in 2008
Send comments to: Stephanie@AskAboutRunning.com

Dear Women:

Wow! What a great day we had last Sunday. The view, as we ran/walked along Point Isabel was stunning… blue sky, shimmering water, San Francisco skyline. It was one of those days when you are so glad to be alive. And the conversation was lively! I had a lot of fun. My running/walking buddies, thanks for the company!

Run Across the Golden Gate Bridge this Sunday
This Sunday, the San Francisco route will take us across the Golden Gate Bridge, if the weather is good. If the weather does not cooperate we will run in the Presidio, both starting from the same place. Running across the Golden Gate Bridge on a clear day is a real pleasure. The views are incredible! The one drawback is that you have to dodge tourists. They’re EVERYWHERE!! Details on parking will be available a little later this week. I want to confirm them by driving it myself. Meet at 1:00 for our run across the bridge at the lower parking area, the dirt parking section with free parking and no tourist buses. Full details to come…

Unfortunately the turnout for our San Francisco group has been minimal and I’m concerned that we won’t have the numbers to keep it going successfully. If you participants have any suggestions, let me know. Your input is always very welcome.

• Shall we change the day?
• Would Saturday be better?
• Shall we change the time?
• Would 9:00 be better than 1:00?
  

East Bay Runners Come to Alameda this coming weekend
Yes, we are running in Alameda at a new location. Those of you who ran the SJR Half Marathon last spring will remember the area. It is the Ferry Landing that starts the long segment of running right along the waterfront but still on the bike path! It’s really gorgeous and also very flat! We’ll get some hills in as the season evolves and we move onto trails up in the Oakland and Berkeley Hills. For now, here are directions to the ferry station:

Directions to the Ferry Landing - Alameda Ferry Landing Parking Lot at Mecartney/Shoreline
Meet at 9:00 in front of Ferry Station

From San Francisco
80/Bay Bridge towards Oakland, Exit 880 South towards San Jose and Alameda, Take 2nd exit on Broadway/Alameda, Turn right at end of exit onto 5th. Follow signs, Travel through 1 light, then bear right towards Broadway/Alameda. Stay on 5th. Follow signs. Travel through 5 lights, and then follow sign for a soft left to Alameda (less than 1 mile). Left on Central (continue to follow rte 61, Turn right on 8th (continue to follow rte 61 to Otis.

From Berkeley
980 W towards downtown Oakland, 880 South, exit toward Jackson Street, travel 1 mile, Left on Jackson Street (you are looping around to get into the tunnel), Left on 8th Street, Left on Webster, Go thru tunnel, Follow route 61/Webster Street through Alameda (less than 1 mile), Left on Central, Right on 8th to Otis.

From Berkeley and San Francisco
Follow directions to Otis, as if going to Robert Crowne Memorial Beach. Turn left on Otis instead of entering Robert Crown Memorial State Beach. Stay on Otis for approximately 2 ½ miles, crossing the Bay Farm Bridge. Take the first Right on Island. Follow Island approximately 1 mile to Mecartney. Go Right on Mecartney and follow all the way to the end. Turn Left into the ferry landing parking lot.

From San Jose880 North, Exit Davis Street, turn left on Davis at end of exit, Right on Doolittle Drive, Stay on Doolittle to Otis. Go left on Island. Follow Island approximately 1 mile to Mecartney. Go Right

Women - Run or Walk with us this Sunday, March 9

Calling all women who want to walk or run every weekend. Join our group this Sunday at the Ferry Station in Alameda and the Golden Gate Bridge in San Francsico for a fun and physically beneficial outing! Make friends and move! All women are welcome. Distances vary from 3 miles and up. Walkers are encouraged!!

More details at Stephanie@AskAboutRunning.com