Highlights From April 28 - May 4 Fleet Feet, Summer Fitness Program, And More

Kick-off the Summer Program at Fleet Feet! I will be presenting a talk at Fleet Feet, Pleasant Hill on May 15 at 7:00 PM. Get Fit for Summer, Stay Fit for Life. This will be a kick-off for our summer program and an ideal time to bring your slug friends who are still on the fence about getting fit. The talk will cover details for getting started with a fitness plan and sticking with it. I will talk about the Ask About Running Club as a means to encourage women to stick with a program and have fun while getting fit. Bring your friends! Come on out!

Starting June 1 – Join our 8:00 Workshops – Get Fit for Summer, Stay Fit for Life Beginning June 1 Ask About Running is offering a 5 week series of talks and activities about staying fit for life. The main purpose is to introduce women to the techniques and equipment necessary for starting and sticking with a fitness program. Each week will include 1 hour of lecture/discussion and then, at 9:00 we will join the rest of the group for a run or walk. Topics will include: How to get started Proper technique for walking and running Proper clothing and equipment Cross Training and balance How to make fitness a lifetime commitment Diet and Nutrition Goals Fun Runs/Races/Competition as motivators The 5 week workshop is $49 which includes 5 lectures and 5 weekends of runs or walks. 6 month and 12 month members are welcome at no extra charge. You just have to show up an hour earlier, OOH!!

Networking… I met a woman named Chris Trost at the re-certification for personal trainers. Chris offers several classes in yoga, taught in the tradition of BKS Iyengar. If you are interested in the schedule of classes, please contact her at CatYoga@gmail.com.

Contact Stephanie@AskAboutRunning.com and http://www.altbgo.blogspot.com/
Thank you! All Rights Reserved Copyright ALTB International, Inc, 2007

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The Weekly Pep Talk April 21 - 27

A Running Commentary About Women, Sponsored by Ask About Running, Volume 2, Issue #22
This week is dedicated to Peggy P (Oh when will I see you again?)
Monday, April 21 - 27, 2008, Week 17 in 2008

Dear Running and Walking Buddies:

I have heard rumors that Destiny and Peggy are out there somewhere in the East Bay. Please, if you know their whereabouts, tell them we want them to come home ASAP! I know they’re doing just fine but all of us at Ask About Running miss them so much! Please, Destiny and Peggy, come to our run this weekend. It would mean so much!

Our Run This Weekend – Sunday, April 27
We’re heading to the Golden Gate Bridge this weekend. It should be a beautiful run. Because we’re starting up near the bridge itself, there is an easy course across the bridge and back with very little elevation gain or loss (4 miles to the last tower on the bridge on Marin side). For those of you who want to go further, you could go over to the vista Point (5 miles) or, down toward Sausalito for a pretty run. Let me know what distances you might be interested in, by posting it on the blog, please.

Directions to the Golden Gate Bridge this Weekend
I’m trying to use the blog at http://altbgo.blogspot.com/ to cut back on redundancy. Directions, for example, are posted on the Directions Page. This should work for you and me, as all directions will eventually be listed on that page, for every run we do! I’ll try to make sure the current week’s location is posted at the top of the Direction Page. Check it out and let me know if it works OK for you.

Breakfast Afterwards
This is our first opportunity to have East and West meet! I’m hoping for a great turnout from both sides of the bay. The run is a really pleasant one and the women are even better! Does anyone have a great suggestion for a restaurant near-by where we could go for breakfast? I’ll look into it myself and will have a suggestion by Sunday. So, if you can make time for breakfast, let’s take this opportunity to meet each other, do a good run/walk, and enjoy food together.

Welcome New Members Gwenn W. and Ellen G.
Delighted to have you on board!

Car Pooling and the New Blog Page
Especially with Jane M in mind, but also as a general attitude and with environmental appreciation, I think it would be great if we can car pool when possible. This weekend is a super opportunity to use the potential. I have added a “blog page” specifically for communication between members to be able to arrange things like this.

I am new to a lot of this website stuff so, am not sure if you can actually post your comments on the Member page or not. Please give it a try by going to the link on the main page http://altbgo.blogspot.com/. It’s right at the top, on the left. See if you can get in and use it. Make your post, if possible, and if you are willing to car pool. As a back-up, E-mail me at Stephanie@AskAboutRunning.com, and /or send out a reply to the group mailing of this newsletter. But, if we can get this blog page going, we can post all kinds of good stuff for all to view…

Holabird Sports Discount – 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 at http://altbgo.blogspot.com/. 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).

Simplicity Once Again. Taking Your Pulse. Understanding Your Maximum Heart Rate and Your Resting Heart Rate
I was getting re-certified as a personal trainer on Saturday and we reviewed the basics of taking one’s pulse. It used to be simple way back when; then it got complicated for several years; now it’s simple again. I’m so pleased.

Your resting heart rate is a start for understanding where you are in terms of fitness. This is not a “be-all, end-all” but it is an indicator of how well your heart muscle functions when maximally rested. This should be taken first thing in the morning, before you get out of bed.

I take the pulse on my arm, just above my wrist bone, known as the radial pulse. If you put two fingers on this pulse lightly you should feel your hear beat strong enough to count. Use a watch and count the beats for a minute. Your number is your resting heart rate. The American Heart Association says our resting heart rate is normally between 60 and 80 beats per minute.

Maximum Heart Rate is calculated by taking your age and subtracting it from 220. So, a 30 year old person would have a maximum heart rate of 190. This is considered 100% of the number of beats your heart would produce in a minute if pushed to the max. This is obviously just a general guide but, what is true is that the better condition you are in, the more you have to work to raise your hear rate. When your heart muscle is strong like an elite athlete’s the heart works more efficiently.

Your work-out heart rate should be somewhere between 55% – 90% of your maximum heart rate to improve from your workout. So, if we’re talking about a 30 year old working out for benefit, her heart rate would have to be at least 105 beats per minute (55%), for at least 20 minutes, a minimum of every 3 days, to maintain her level of fitness. Improvement would require more.

Try taking your pulse in the morning, for starters, so that you have a baseline measurement for yourself. Then, after working out, take your pulse immediately upon finishing the hard stuff and see what it is.

There’s a lot that can be realized just from awareness of your heart rate. For example, say you’re normally at 60 bpm (beats per minute) in the morning when you wake up. One morning you are at 75. It is very possible you are overdoing it in your life, or are getting sick. Good signal to rest.

Questions? Contact me directly or comment on our blog at http://altbgo.blogspot.com/ or follow the link to the American Heart Association. “The American Heart Association is a national voluntary health agency to help reduce disability and death from cardiovascular diseases and stroke”

The 112th Boston Marathon Results – FAST!!
As Gini H reminded me, last weekend was the Boston Marathon. The winners’ times were
· 2 hours,7 minutes and 46 seconds for the first man, Robert Cheruiyot
· 2 hours, 25 minutes and 25 seconds for Dire Tune, first woman

10% Discount at Transports for Ask About Running Members
For more information and directions to the stores in Albany/Berkeley and College Avenue go to their website. “TRANSPORTS is the East Bay's premier Running and Swimming specialty store and has been serving the Bay Area's running and swimming community since 1982.” as taken from their website http://www.transportsrunswim.com/

See Jane Run practice on May 4. Still Need Volunteers
Remember to come out to run a 12 mile course (or our good old standard 3 miler) on May 4. We’ll mark it as best we can and follow the general course for the upcoming half marathon. Bring your own water and gu to be prepared.
Carpooling & Willing driversStephanie Atwood, Coach (San Francisco) Stephanie@askaboutrunning.comAdd your name here!


Have a great week.
See you Sunday!
Stephanie

Ask About Running is a women's running and walking club that encourages all women to participate through walking or running. The Weekly Pep Talk is your weekly connection to the world of women's individual sports and specifically, the events planned for the week.Go for it! Stephanie@AskAboutRunning.com and http://www.altbgo.blogspot.com/


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

The Weekly Pep Talk April 14 - 20

Sponsored by Ask About Running, Volume 2, Issue #21
This week is dedicated to Hilary A (A determined athlete)
Monday, April 14 - 20, 2008, Week 16 in 2008

Dear Running and Walking Buddies:

Congratulations to runners Noel P and Sandra O who put in great efforts at the Brickyard Run in Martinez last Sunday. This was Noel’s comeback after ankle surgery. Go girl! She looked terrific. Sandra O completed the hilly 8 mile course with a sprint uphill to the finish. This was only her 4th race ever. She has really accomplished a lot in her short running career. You both deserve a lot of credit. Let’s do it again.

The Martinez Brickyard Race will get added to next year’s roster. It was fun, well organized, and gorgeous. Also, all three of us who entered won prizes in the post race drawing. Noel and Sandra won $20 gift certificates to Sports Basement and I won a book about running! Yeah for all of us!

First Things First - Calling all SF Women!
Join us at 6AM on Tuesday mornings for track workouts. We are training for the SF Marathon and Half Marathon but all running women are welcome. Meet at the northeast bleachers at Kezar at 6. We’ll be done by 7:00 or earlier and will follow the track workouts listed in our training guide at the Ask About Running Blog. This starts tomorrow, April 15. Does that date mean anything to you? If you haven’t already filed your taxes a little running in the early AM could get you revved for a major effort to get things done by midnight. Then, for some of us there’s always filing for an Extension…thank goodness!

Next – our East Bay Sunday Run
Will be at Point Isabel. Directions are listed at http://www.altbgo.blogspot.com/. We’ll be doing a 3 miler and a 5 miler officially. You can always run any distance you like. And, if you contact people through the blog, it’s an opportunity to get partners to run all kinds of distances. Meet 9 AM. Be prepared for warm temperatures. Wear sunscreen, a hat, and bring water. Clothes are optional…

Balance
As I was running the race yesterday my mind went back and forth between listening to my breathing and wandering. I love running as a time to process things. It’s done wonders for me in helping clarify “stuff” in my life. But yesterday the mind was geared to racing and so, when I wasn’t thinking pace I wandered to BALANCE. I mean the kind of balance that we use to run well. I was thinking about running uphill (we had plenty of them) and how you shorten your stride to maintain a forward balance. And, when you run downhill you lengthen your stride to balance out the effects of gravity pushing you ahead.

The downhill seems to stymie a lot of people. I think it’s important to take advantage of that huge opportunity that gravity provides and trust in your balance. Your body will land properly without “putting on the breaks” if you let your feet take you forward as much as they want to go, as extensions of your legs. When you try to stay upright (instead of moving forward with the slope of the hill) you lose all that wonderful opportunity that comes from not having to lift your foot up to produce the next step. Instead, when running downhill you only need to push off with the ball of your foot and the slope takes care of the elevation part by “sloping away from you”. I’ve come to realize that it takes strong, well balanced knees to allow runners to run hills the way I’ve described because you MUST be landing with shock absorption in the right places or your lower body suffers.

So, the next time you’re running hills, think about letting yourself go on those down hills. Let natural balance and rhythm be your guides. You might surprise yourself at how easy it is and how well you do.

I checked on fees for the SF Marathon. My! It’s a bit pricey. Registration deadline for Mail in is July 1st, assuming the event is not sold out prior to that time. It will be best if you register individually, if you are going to run it.

Full Marathon: $115
1st Half Marathon: $80
2nd Half Marathon: $80
5K Run/ Walk: $35
Progressive Marathon: $40 – I don’t know about this. Anybody else know the details? I’ll be checking…


Club News and Views
Happy Birthday Dena G
Gini H are you back from Paris yet?

10% Discount at Transports for Ask About Running Members
For more information and directions to the stores in Albany/Berkeley and College Avenue go to their website. “TRANSPORTS is the East Bay's premier Running and Swimming specialty store and has been serving the Bay Area's running and swimming community since 1982.” as taken from their website http://www.transportsrunswim.com/

See Jane Run practice on May 4. Any volunteers to help?
Remember to come out to run a 12 mile course (or our good old standard 3 miler) on May 4. We’ll mark it as best we can and follow the general course for the upcoming half marathon

UPCOMING RACES – Let me know if you are training for any of these
The Boston Marathon April 21, 2008 http://www.bostonmarathon.org/
See Training Schedule in http://www.altbgo.blogspot.com/

The Eugene Marathon May 4, 2008
Sarah T is training for this

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, Sarah K, Gini H, Danielle A., 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 & 5K August 30/31, 2008 http://www.disneylandhalfmarathon.com/

The 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
Add your name here!

Ask About Running is a women's running and walking club that encourages all women to participate either walking or running. The Weekly Pep Talk is your weekly connection to the world of women's individual sports and specifically, the events planned for the week.

Go for it!

Stephanie@AskAboutRunning.com and http://www.altbgo.blogspot.com/
Have a great week. Get out there and enjoy!
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, 2007

Brickyard Martinez Run and Carpool

The Martinez Brickyard Run or Walk 4 or 8 miles this coming Sunday, April 13 This weekend’s run is going to be participating in the Martinez Brickyard Run. If you haven’t signed up you can do so on the morning of the event. Full details at http://www.active.com/event_detail.cfm?CHECKSSO=0&EVENT_ID=1523893 Entry fee is now $25 through race day.

Car pool to Martinez
Noel P, as usual, is so helpful with the organization of our events. We would like to carpool with any of you who are interested. Noel says…” Looks like the run starts at 8:30 and registration and t-shirt pick-up opens at 7:15. Should we try to be there by 7:30-7:45? If so, we should meet in the Plaza at 7 AM”. Sounds good to me. Let me know if you’re planning to carpool. We won’t wait if anyone is late but it does make sense to try to go together. We’re planning to go out to breakfast afterwards to celebrate so I hope you can join us. Stephanie@AskAboutRunning.com.

Dena, and you other San Fran gals just let me know what’s up. We can go over together!

Directions:
To get to El Cerrito Plaza from San Francisco, take 80 E past the 80/580 split. Continue on 80E and exit at the Central Ave. exit, which is one exit past Albany/Buchanan. At the bottom of the ramp, take a right on Central, towards the hills. When you get to San Pablo Ave. (2nd light), take a right. Go to the second light (Carlson) and take a left into the Plaza. You'll see a big sign. When you get into the Plaza, to get to the side with the most parking, go around to the Trader Joe's side, which is the south side (the right side of the plaza as you enter). The address of Trader Joe's is 225 El Cerrito Plaza, El Cerrito, in case you want to Google it yourself.

The Weekly Pep Talk - A Running Commentary About Women

Volume 2, Issue #20
This week is dedicated to Elizabeth A (Oh! to be 14 again!)
Monday, April 7 - 13, 2008, Week 15 in 2008
Send comments to: Stephanie@AskAboutRunning.com


Dear Running and Walking Buddies:

I am so proud of you ladies who make it out there almost every weekend. Good for you! And those of you who have a good excuse, I understand. Now those of you who just don’t come out, well…WE MISS YOU AND YOU MISS OUT ON A GOOD WORKOUT! The more the merrier. It’s definitely more fun to run with a group.

Welcome back Lisa! Returning from 2007 was Lisa M, one of my wonderful assistants. Great to have you back. Now that you’re in the “mode” I need you every weekend, rain or shine, please?

And welcome to newcomer Kathryn L who contacted me through the Berkeley Parents Network. It turns out that Kathryn and I have known each other for more than a decade but connected again because we both believe in fitness, the outdoors, and strong women. Welcome aboard Kathryn! Here’s to more Sundays together!

Our “Fun Run” at the Marina, last Sunday, was a lot of fun. Everyone got a finish ribbon, as promised. I think most of you tried to push yourselves a bit on the 3 mile route. I hope you had fun, too. I’ll keep track of times for all of you who are members so that you can track your progress. We’ll do this again in the future. Next time we’ll do breakfast afterwards. How does that sound?

10% Discount at Transports for Ask About Running Members
I spoke to two of the owners, Kei and Frank, at Transports and they were kind enough to offer a 10% discount to all members of the Ask About Running Club. Next week I will bring membership cards for all of you current members so that you can take advantage of this special deal. Thanks Transports.

For more information and directions to the stores in Albany/Berkeley and College Avenue go to their website. “TRANSPORTS is the East Bay's premier Running and Swimming specialty store and has been serving the Bay Area's running and swimming community since 1982.” as taken from their website http://www.transportsrunswim.com/

Need a Job? Want a Job at Title Nine? Contact Ivy
This is from Ivy…” I am writing to you to let you know that Title Nine in Walnut Creek is looking for a full-time sales associate. If you know of anybody that would like to work in a fun, energetic environment, please give them my e-mail or have them give me a call. Thanks,”
Ivy Altman, Manager, Title Nine Walnut Creek
576 Botelho Drive, Walnut Creek, CA 94596
(925) 295-0720
ialtman@titlenine.com

Start Training for SF Marathon, Half Marathon, and 5K Race Next Week
This is going to be one of our “chosen” events for the year. We are going to include workouts for all 3 distances so that all of our members can be supported and encouraged to be involved at whatever level they would like.

We will offer training for a first 5K along with half and full marathons training guides. We’re adding track workouts in San Francisco for the speed segment of training. Training for this one starts April 14. Stay tuned for details…

See Jane Run Half Marathon and 5K Practice on The Course
On May 4 AAR Gals will be able to run a 12 mile route on the actual See Jane Run Half Marathon course. We will also offer the standard 3 miler, also a SJR event. Plan to come out and run and support your running buddies. This should be fun!

Volunteers needed to help with the practice course
If you have extra family members who might want to donate an hour or two of their time, it would be great to have a few volunteers along the course on May 4 for aid and encouragement. We can also recruit from those of you running the 3 mile course. Please let me know if you, or someone you recommend, may be available. Thanks.

April 27 we’ll be running in San Francisco
I’d like to do the Golden Gate Bridge Route. On a good weather day it just doesn’t get any better than running or walking across the Golden Gate Bridge. Details to follow…Time will be 9:00

Ask About Running is a women's running, walking, fitness 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. It is always posted on http://www.altbgo.blogspot.com/, the official site for Active Women! Subscribe to the Weekly Pep Talk, It's Free. Just E-mail Stephanie@AskAboutRunning.com

Club News and Views

• Gini H is on vacation in Paris
• Jeanetta M won 2nd place in her race around Lake Merrit on Easter Weekend
• Leticia D got accepted into the Nike Half Marathon!
  

SIGN UP NOW!!
The time is now!! We’re out there every weekend, walking or running 3 miles, 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.

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 at the Brickyard Run on Sunday!
Stephanie


All Rights Reserved
Copyright ALTB International, Inc, 2007

Fun Run And Walk This Weekend At The Berkeley Marina

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.

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