Tuesday, May 6, 2008

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

at 5:23 PM Posted by Coach Stephanie
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Run Woman Run - Walk Woman Walk

Run Woman Run - Walk Woman Walk
Join Our Women's Running & Walking Club -The WOW Team Contact Stephanie@AskAboutRunning.com
Go to for full details and free, daily words of encouragment.

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

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...

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...

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

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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What races woud you like to train for in 2009?