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

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