Monday, May 18, 2009

The Weekly Pep Talk May 18 - 24, 2009

Dedicated to Virginia Guinto. Our deepest sympathies for your loss.


Dear WOW Friends,

Any of you who know Virginia G, know what a wonderful WOW Member she has been. Sadly, Virginia lost her son on Monday. No words can change that loss but any of you who knew her can contact me regarding the funeral services or sending a card. We send all our love Virginia and share in the loss of your son.

The WOW Team moves on and life goes on too.

This week’s schedule is in this site or http://meetup.com/gowowteam

The Bay to Breakers – What Fun but Hotter Than H…
We SF fog folks just don’t have a tolerance for the heat and it was hot on Sunday at The Bay to Breakers. That said, The WOW Team had a mighty presence and, I think we had fun!

Christy G and friend, Kathryn L, Ellen G, Kathleen G, Jeanetta M, Christina H, Dena G, Yolande S, and a few more WOW Members were out there pounding the pavement and pumping up Hayes Street Hill in the heat of San Francisco. I had a great time and got to celebrate with many of The WOW members afterward at Chevy’s. Try to fit this race in next year. It’s fun for everyone – walkers, runners alike. Always the third Sunday in May…

Train for SF Half Marathons or 5K
We are into training for the SF Half Marathon in earnest now that we’re past the Bay to Breakers and earlier races of the season. Let me know if you need a training schedule. As you all know, it is never mandatory to be training for a race.

However, I have seen, time and again, that choosing a goal really helps sticking with your exercise program. In addition to the half marathons, this event also offers a 5K, or a virtual marathon. Please consider joining the WOW Team to train for your choice race. There is something for everyone.

Coach Stephanie is going away for 5 days
I am leaving next Tuesday, May 26 for a trip to Atlanta and will return on Monday June 1. My last group led workout will be the SF track workout on Tuesday morning at 6:30 AM. Sarah T and Kim L will cover the Saturday, May 30 run in SF at The Presidio Warming Hut. Yolande S will be covering the run on Sunday May 31 at Point Isabel. Thank you Sarah, Kim, and Yolande!

I need to cancel the track workout next Wednesday, May 27 and the 11:00 Sawyer Camp workout on Saturday, May 30. Sorry for any inconvenience.

Stay tuned. This is a short newsletter but wait until I return and you will have plenty to read. Until then, be happy and stay healthy. Who knows what tomorrow brings?

Best,
Stephanie


P.S. Catch our own WOW Wonder Dancer Yolande S as she dances in Carnaval, this upcoming Sunday...it starts at 9.30am and travels down 24th st towards Mission st, then turns right on Mission. Yolande's contingent is #53 so theyre towards the end of the parade.
at 3:53 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?