I think this is the first of many...Go Gail! Coach Stephanie
"Stephanie: I'm sure Gail wouldn't pass it on, but I will. She had a great first race in the Pasadena Marathon 5K. From the 5:00 a.m. wake up call, to the cold rain at the 6:50 a.m. start. She finished 430 our of 770 runners at 35:54 and placed 5th in her age group. I was very proud of her. David"
Tuesday, March 31, 2009
Monday, March 30, 2009
The WOW Team Got Into The Nike Half Marathon on October 18
It's official! The WOW Team got picked in the lottery as one of the groups to run the upcoming October 18 Nike Half Marathon. As Yolande said "I am stoked!" We've been trying for 3 years...
There are other ways for you to join if you didn't opt for the lottery so, start thinking October 18, Nike Half Marathon. WOW will be there, dancing and prancing and running all the way to cross the finish line.
This year, I'm turning in my keychain for a necklace!
Members Participating: Let me know if you're part of this group.
Stephanie A "Yahoo!"
Yolande S "I am stoked!"
Virginia G "Wheeeeee!"
Pam Q "I'm signed up, too. I'm so excited!!
There are other ways for you to join if you didn't opt for the lottery so, start thinking October 18, Nike Half Marathon. WOW will be there, dancing and prancing and running all the way to cross the finish line.
This year, I'm turning in my keychain for a necklace!
Members Participating: Let me know if you're part of this group.
Stephanie A "Yahoo!"
Yolande S "I am stoked!"
Virginia G "Wheeeeee!"
Pam Q "I'm signed up, too. I'm so excited!!
"I am interested in becoming a runner...
"Hi Stephanie! I am interested in becoming a runner. I have not had much experience running outside but I do try to run/walk on the treadmill at the gym. I have been on an exercise "break" due to many excuses :) however, I am ready to get motivated and get started. Do you have any meetings appropriate for beginners? Thank you, Keri in San Francisco
Sunday, March 29, 2009
Exercise Of The Week
Standing Bicycle
For tighter, stronger abs without having to lie down try this standing bicycle exercise. Great for cross training for runners, walkers, and all women interested in having a stronger core.
Stand tall, back straight. Bend one knee and, without bouncing, bring it up to touch the bent elbow. Alternate sides, bringing each knee up to the elbow directly above it. To engage the oblique abdominals do this exercise and bring knees up to opposite elbow.
Repeat each exercise enough times to start feeling a burn in your abdominal area. Normally 50 - 100 repeats. This can also be done with resistance bands for additional intensity.
For tighter, stronger abs without having to lie down try this standing bicycle exercise. Great for cross training for runners, walkers, and all women interested in having a stronger core.
Stand tall, back straight. Bend one knee and, without bouncing, bring it up to touch the bent elbow. Alternate sides, bringing each knee up to the elbow directly above it. To engage the oblique abdominals do this exercise and bring knees up to opposite elbow.
Repeat each exercise enough times to start feeling a burn in your abdominal area. Normally 50 - 100 repeats. This can also be done with resistance bands for additional intensity.
Recap of Sunday Run/Walk WOW Team Workout
March 29, 2009 - Berkeley Marina
Ann and Vriginia headed out at 7:30AM to mark the course while most women showed up just before 8AM. I described the course and sent ladies off for 3 - 11 miles.
The weather was great. We lost Hedi at mile 4 on her way to Cesar Chavez Park. She was moving fast! Danielle and Melissa did their walk/run thing with 11 miles as their goal. Heidi. Ellen, Kathleen, Sharmaine, Kathryn, and Gini set their own paces and I got to run or walk with almost all of them.
I think several of our group went farther today than they've gone in their training this year. Congratulations! Heidi was burning rubber her last few miles and finished the 11 miles looking strong. Ellen picked up the pace for the last 2 miles and also finished her 11 mile workout looking strong.
Good workout everyone! I hope to see you next week at the Brickyard Race in Martinez.
Ann and Vriginia headed out at 7:30AM to mark the course while most women showed up just before 8AM. I described the course and sent ladies off for 3 - 11 miles.
The weather was great. We lost Hedi at mile 4 on her way to Cesar Chavez Park. She was moving fast! Danielle and Melissa did their walk/run thing with 11 miles as their goal. Heidi. Ellen, Kathleen, Sharmaine, Kathryn, and Gini set their own paces and I got to run or walk with almost all of them.
I think several of our group went farther today than they've gone in their training this year. Congratulations! Heidi was burning rubber her last few miles and finished the 11 miles looking strong. Ellen picked up the pace for the last 2 miles and also finished her 11 mile workout looking strong.
Good workout everyone! I hope to see you next week at the Brickyard Race in Martinez.
Current Events
Dear Stephanie: Before I forget, these are the dates for the runs our ham radio team support. The Danville and Lafayette runs are well supported and fun. I haven't ever made the Triathalon so don't know about that one.Best, Kathryn Levenson
5/3 Devil Mtn Run, Danville http://www.chofoundation.org/events/register/devil-mountain.html
7/4 Both Danville and Orinda usually have short runs before their parades. http://www.kiwanis-srv.org/parade.asp for Fun Run, http://sf.funcheap.com/2008/06/17/the-annual-orinda-fourth-of-july-parade-celebration/ with 8AM run.
9/26 Bethel Island Triathalon http://www.onyourmarkevents.com/BethelTriInfo.htm
10/25 Lafayette Resevoir Run http://www.lafayettechamber.org/pages/resrun.htm
5/3 Devil Mtn Run, Danville http://www.chofoundation.org/events/register/devil-mountain.html
7/4 Both Danville and Orinda usually have short runs before their parades. http://www.kiwanis-srv.org/parade.asp for Fun Run, http://sf.funcheap.com/2008/06/17/the-annual-orinda-fourth-of-july-parade-celebration/ with 8AM run.
9/26 Bethel Island Triathalon http://www.onyourmarkevents.com/BethelTriInfo.htm
10/25 Lafayette Resevoir Run http://www.lafayettechamber.org/pages/resrun.htm
Monday, March 23, 2009
Get Your Room Reserved and Your Space Confirmed for The American River Parkway Half Marathon
The American River Parkway Half Marathon for Walkers and Runners price goes up after April 6. Be sure to register online at http://active.com for this WOW Team event.
If you wish to share lodging, please go to our blog at GO WOW Team and make your request. We can all coordinate on that site. Details for the rooms can be found at http://parkwayhalf.com/faq-home.htm at The Residence Inn Cal Expo. The Half Marathon Rate is gone but you can still use your Triple AAA discount or pay the regular rate.
I have reserved a room that can sleep 4 – 5 and ALSO HAS A KITCHEN. The cost per person is $50. Let’s do dinner for the whole group, the night before, in my room. If you would like a space in my room, first come, first serve! Let me know and bring me a check, please.
As for dinner, all WOW Women are invited to join us in the room. Let’s each bring a dish.
If you wish to share lodging, please go to our blog at GO WOW Team and make your request. We can all coordinate on that site. Details for the rooms can be found at http://parkwayhalf.com/faq-home.htm at The Residence Inn Cal Expo. The Half Marathon Rate is gone but you can still use your Triple AAA discount or pay the regular rate.
I have reserved a room that can sleep 4 – 5 and ALSO HAS A KITCHEN. The cost per person is $50. Let’s do dinner for the whole group, the night before, in my room. If you would like a space in my room, first come, first serve! Let me know and bring me a check, please.
As for dinner, all WOW Women are invited to join us in the room. Let’s each bring a dish.
6 Weeks Left before The American River Parkway and Avenue of the Giants!
The training is going well and WOW Women are well on their way to success! We are putting in the big miles these days but the training has been gradual. Congratulations to all of you for your fortitude! Keep it up!
This week, March 29 is another 11 mile workout. Walk, run or walk/run.
Register on http://active.com for the May 5 Event in Sacramento.
Sign up by April 6 for the best price!
This week, March 29 is another 11 mile workout. Walk, run or walk/run.
Register on http://active.com for the May 5 Event in Sacramento.
Sign up by April 6 for the best price!
Great Fun and Success at Lifelong Fitness Alliance Race in Stanford
"Satisfaction lies in the effort, not in the attainment. Full effort is full victory." – Mohandas Gandhi
I had the opportunity to watch WOW Women attain new heights this weekend. It was incredibly gratifying to watch!
Kate W finished her first ever race at the 5K event in Stanford this past Sunday! Kate works out with the South Bay WOW Group at Sawyer Camp and has steadily improved from when she first joined in 2008. She and I have had some wonderful discussions during our training run/walks. You’ve come so far Kate. Congratulations! I know this is only the beginning for you…
Our veteran runner Sarah T set a personal record in her 5K race, running sub-8 minute miles! And, honestly, I know she has more to give. This lady has lots of potential to run hard. Go Sarah!
Mayra M brought her mother to the Lifelong Fitness Alliance Event and they walked the 5K course together. Mayra, who was recently married, is getting the whole family fit. After our run at Harbor Bay Alameda a few weeks ago, she jumped on her bike to meet up with hubby for another circuit of the island! I commend you Mayra and celebrate your commitment to fitness and your family.
And then there’s Gini H. This woman is as steady and humble as they come! Gini gets out there and does her thing, no frills, no fuss. She’s going back to Montreal for the half marathon again this year. Keep up the good work Gini. It is such an honor to have you in the WOW Team.
I had the opportunity to watch WOW Women attain new heights this weekend. It was incredibly gratifying to watch!
Kate W finished her first ever race at the 5K event in Stanford this past Sunday! Kate works out with the South Bay WOW Group at Sawyer Camp and has steadily improved from when she first joined in 2008. She and I have had some wonderful discussions during our training run/walks. You’ve come so far Kate. Congratulations! I know this is only the beginning for you…
Our veteran runner Sarah T set a personal record in her 5K race, running sub-8 minute miles! And, honestly, I know she has more to give. This lady has lots of potential to run hard. Go Sarah!
Mayra M brought her mother to the Lifelong Fitness Alliance Event and they walked the 5K course together. Mayra, who was recently married, is getting the whole family fit. After our run at Harbor Bay Alameda a few weeks ago, she jumped on her bike to meet up with hubby for another circuit of the island! I commend you Mayra and celebrate your commitment to fitness and your family.
And then there’s Gini H. This woman is as steady and humble as they come! Gini gets out there and does her thing, no frills, no fuss. She’s going back to Montreal for the half marathon again this year. Keep up the good work Gini. It is such an honor to have you in the WOW Team.
Walk/Run With WOW This Week
The week of March 23 - 29, 2009
Wednesday, March 25 - 6:30 PM Wednesday Track Workout at Piedmont High School. Walkers and Runners Welcome!
March 26 - RRCA National Convention begins
March 27 - WOW hosts RRCA Convention Dinner 5:30 - 9:30PM
Saturday, March 28 - 8:00 AM Saturday Timed Run/Walk at Sawyer Camp - all women welcome! Run/Walk 3 - 6 miles. All finishers get a ribbon!
Sunday, March 29 - 8:00 AM Sunday Walk/Run at Berkeley Marina, Berkeley Run/Walk 30 minutes, 60 minutes, or 11 miles for half marathoner.
Topic of the Week - Pace/Form from 8:00 - 8:15 AM
For directions please follow this link
All women welcome!. Drop-ins encouraged! Join any time.
Wednesday, March 25 - 6:30 PM Wednesday Track Workout at Piedmont High School. Walkers and Runners Welcome!
March 26 - RRCA National Convention begins
March 27 - WOW hosts RRCA Convention Dinner 5:30 - 9:30PM
Saturday, March 28 - 8:00 AM Saturday Timed Run/Walk at Sawyer Camp - all women welcome! Run/Walk 3 - 6 miles. All finishers get a ribbon!
Sunday, March 29 - 8:00 AM Sunday Walk/Run at Berkeley Marina, Berkeley Run/Walk 30 minutes, 60 minutes, or 11 miles for half marathoner.
Topic of the Week - Pace/Form from 8:00 - 8:15 AM
For directions please follow this link
All women welcome!. Drop-ins encouraged! Join any time.
Sunday, March 22, 2009
April 1 Deadline for Discount to do Martinez Brickyard Race
What: Martinez Brickyard 4 or 8 Mile Walk/Run Discount Reg with The WOW Team
When: April 5, 2009 8:00 AM
Register now for the upcoming Martinez Brickyard Run/Walk. WOW will be there! We have arranged a $15 registration fee. Wehn you pre-register enter $15 in the Team Per-reg box along with the code WOW. Let's get a good sized group together for this one! Walkers and runners are invited and welcome! It is a fun, low key event. I hope to see you there! Race starts at 8:30 AM.
April 5 - Martinez Brickyard 4 Mile Run/Walk, 8 Mile Run http://www.geocities.com/brickyardrace/
Current WOW participants:
Stephanie A
Mayra M
Danielle M
Jennifer M-C
Yolande S
Sarah T
Marny N
Details: Noel, Sandy, and I did this last year. Sandy was hard core and did the 8 miler. Noel and I were strategic and did the 4 miler. We all had fun! I know from experience that this is a good one. The course is hilly so, be prepared!
I promised 20 participants for our group to get a $5 discount! Sign up your friends and families on the mail-in application listed above and enter WOW Team where it asks for the pre-reg group name. the entry fee is only $15. if your pre-register. This is a bargain so, sign-up now and let me know. I'll add your names to the list above.
Let's car pool, too! Let me know when you register. Thanks!
Learn more here:
http://www.meetup.com/GoWOWTeam
When: April 5, 2009 8:00 AM
Register now for the upcoming Martinez Brickyard Run/Walk. WOW will be there! We have arranged a $15 registration fee. Wehn you pre-register enter $15 in the Team Per-reg box along with the code WOW. Let's get a good sized group together for this one! Walkers and runners are invited and welcome! It is a fun, low key event. I hope to see you there! Race starts at 8:30 AM.
April 5 - Martinez Brickyard 4 Mile Run/Walk, 8 Mile Run http://www.geocities.com/brickyardrace/
Current WOW participants:
Stephanie A
Mayra M
Danielle M
Jennifer M-C
Yolande S
Sarah T
Marny N
Details: Noel, Sandy, and I did this last year. Sandy was hard core and did the 8 miler. Noel and I were strategic and did the 4 miler. We all had fun! I know from experience that this is a good one. The course is hilly so, be prepared!
I promised 20 participants for our group to get a $5 discount! Sign up your friends and families on the mail-in application listed above and enter WOW Team where it asks for the pre-reg group name. the entry fee is only $15. if your pre-register. This is a bargain so, sign-up now and let me know. I'll add your names to the list above.
Let's car pool, too! Let me know when you register. Thanks!
Learn more here:
http://www.meetup.com/GoWOWTeam
Monday, March 16, 2009
Walk/Run With WOW This Week
The week of March 16 - 22, 2009
Wednesday March 18 - Track at Piedmont Track 6:30 PM
Saturday March 21 - Kezar Stadium, San Francisco, 8AM, 1 hour tempo run
Sunday, March 22 - Inspiration Point, Berkeley, 8AM, Walk/Run 30 minutes thru 11 miles
Sunday, March 22 - Stanford Dare to Be Fit 5K Walk/Run, Community Event 7:30 AM
For directions please follow this link
For the specific events we're training for, go to The Weekly Pep Talk
Wednesday March 18 - Track at Piedmont Track 6:30 PM
Saturday March 21 - Kezar Stadium, San Francisco, 8AM, 1 hour tempo run
Sunday, March 22 - Inspiration Point, Berkeley, 8AM, Walk/Run 30 minutes thru 11 miles
Sunday, March 22 - Stanford Dare to Be Fit 5K Walk/Run, Community Event 7:30 AM
For directions please follow this link
For the specific events we're training for, go to The Weekly Pep Talk
All women welcome!
Drop-ins encouraged! Join any time.
Monday, March 9, 2009
Walk/Run With WOW This Week
The week of March 9 - 15, 2009
Wednesday March 11 - Track at Piedmont Track 6:30 PM
Saturday March 14 - The Great Hiway/Fulton Ave, San Francisco, 8AM, 1 hour tempo run
Sunday, March 15 - Point Isabel, El Cerrito, 8AM, Walk/Run 30 minutes thru 10 miles
For directions please follow this link
For the specific events we're training for, go to The Weekly Pep Talk
Wednesday March 11 - Track at Piedmont Track 6:30 PM
Saturday March 14 - The Great Hiway/Fulton Ave, San Francisco, 8AM, 1 hour tempo run
Sunday, March 15 - Point Isabel, El Cerrito, 8AM, Walk/Run 30 minutes thru 10 miles
For directions please follow this link
For the specific events we're training for, go to The Weekly Pep Talk
All women welcome!
Drop-ins encouraged! Join any time.
Sunday, March 1, 2009
Run, Walk, Workout with WOW March 2 - 8, 2009
March 2 - 8, All Women Are Invited to Join Us! Walkers, Runners Welcome!
March 4 - Piedmont track, 6:30 PM multiple workouts
March 7 - SF Presidio Warming Hut Tempo Run at 8:00 AM
March 7 - Sawyer Camp, San Mateo 11:00 1 hour run/walk
March 8 - Harbor Bay Ferry Terminal, Alameda 8:00AM 30 minutes to 9 miles or 100 minutes
Join us!
For directions go to Weekend directions
March 4 - Piedmont track, 6:30 PM multiple workouts
March 7 - SF Presidio Warming Hut Tempo Run at 8:00 AM
March 7 - Sawyer Camp, San Mateo 11:00 1 hour run/walk
March 8 - Harbor Bay Ferry Terminal, Alameda 8:00AM 30 minutes to 9 miles or 100 minutes
Join us!
For directions go to Weekend directions
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Join Our Women's Running & Walking Club -The WOW Team Contact Stephanie@AskAboutRunning.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).
Ready to be an Assistant Coach? Sign up here! The Course Fee is $79.00
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