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!