The Weekly Pep Talk June 29 - July 2, 2009

This Week is dedicated to Kate W. You’re a great person and a “budding” athlete!

Dear WOW Members and Interested Others,

Thank you to everyone who came to The Presidio last Saturday for our workouts and clinics. We had a great turnout with lots of “old timers” and a bunch of newcomers as well. It was a great group of women, as usual.

The workouts went from 1 hour to 12 miles. Lynn and Sarah completed their first run/walk 12 miler ever. Congtratulations ladies! As usual, we had our mix of walkers, runners, and run/walkers. Crazy...

Ben Fletcher, from Mizuno, gave a very informative talk about shoes. I think Sports Basement sold a lot of Mizunos because of us! I really like the shoes. They’re light, comfortable and I am happy to promote them to our group. I’m trying to talk Ben into coming to our Kick-off Party on August 1 so, if you missed the Presidio Clinic, you have another chance. We will also do the free shoe drawing that day. Some lucky person is going to win a pair of Mizunos – gratis!

Check out the website at http://gowowteam.com for photos of The WOW Team from The Stadium to Stadium 10K on June 20. Thank you to Jen W for taking them. She’s the tall one in the back…Got to get a WOW Team Cap on that girl! Other participants included Alison A, Kate W, Kim L, Christina, Ellen G, me, and Jen, of course.

I am thankful that things are a little calmer this week. Last week’s clinics and long runs kept me hopping all week. This week we have our usual track workouts on Tuesday and Wednesday; our Marin Run/Walk Group on Wednesday, a South Bay and SF group run, walk for 60 minutes to 12 miles at Sawyer Camp on Saturday, and a 30 minute to 12 mile workout at Harbor Bay in Alameda on Sunday.

WOW will provide Gatorade, water, and snacks for the Saturday and Sunday long workouts. Bring your own back up, too. It’s a good idea to have your own support system with you. We’ve all learned the hard way that you can’t always count on others to be there to help.

New (this week) sign-ups for the SF Marathon, Half, and 5K include: Sonia B, Alison A, and Abigail. Go for it Ladies! There’s still time to sign up (Christy…).

Ellen G leaves on vacation for Ecuador soon. Anyone else doing something fun and different? Keep us posted.

Leti D and Sandra R, how’s baby?

Welcome to Michele, Kerry, Nikki, Sarah, Grace, Anita, Deaydra, Leslie, Maria, Myra, Paulette, Yolanda, Christina, and Julie. So nice to meet you. Let’s get moving!

Have a great week!
Coach Stephanie

P.S. Personal Training Offer
As a WOW Member, you are eligible for up to 5 personal training sessions at a reduced rate of $55/session from Coach Stephanie*. As a potential member, the rate of $75/session will be reduced if you sign on as a 6 month or 1 year member within a month of your first training session.

Stephanie@AskAboutRunning.com
Stephanie Atwood, M.A., AAAI/ISM RRCA Certified
http://GoWOWTeam.com
http://meetup.com/gowowteam

Coming Soon! Take The WOW Team Challenge. Starting August 1, 2009

What's WOW Doing This Week?

Here's the schedule for this week of June 29 - July 5, 2009

Tuesday, June 30 - Track at 6:30 AM at Kezar Stadium, San Francisco

Wednesday, July 1 - 10:00 Women's Run/Walk Group in Marin. Join us at Tamalpais High School Track.

Wednesday, July 1 - Track at Piedmont 6:30PM Summer Walker Program Available

Saturday, July 4- Sawyer Camp, San Mateo 8:00 AM Walk, Run 60 minutes to 12 miles.

Sunday, July 5 - 8AM 30 minutes to 12 miles at Harbor Bay Alameda. Walk or Run

For directions follow this link All women welcome! Drop-ins encouraged! Join any time. Questions? Contact Stephanie@AskAboutrunning.com

The Weekly Pep Talk June 22 – 28, 2009 Oops!

Dedicated to Lauren G. Going places…fast!

Oh my! It happened! The week is almost over and I didn’t send out The Weekly Pep Talk. The confusion came from sending out my “special request” letter. I just forgot. Please forgive me.

First things first…The WOW Team had a great time at last Saturday’s Stadium to Stadium 10K. Ellen G, Kate W, Jen W, Kim L, Christina, Alison A, and yours truly had a good run and good time, overall. The weather was great. Alison and Kate were first time 10K participants. Good job ladies!

Interestingly, new member Julie White was also racing last Saturday at the 10K. Jill just joined the WOW Team last night at the Sports Basement clinic. Welcome Julie! See you tomorrow!

Please try to come to tomorrow’s run or walk at The Presidio and the following clinic. We’re offering workouts from 30 minutes to 12 miles, total walking to total running and in-between.

Kim L will be leading the 12 mile run (for SF Half). Let us know if you plan to do this. Also, do we have any run/walk SF Half Marathoners? We will have an aid station at Sports Basement and you have time to go the full distance before the 11:00 clinic. Please E-mail me today (Friday) to let me know if you plan to go this distance and what your pace might be.

The other workouts will vary depending on the group. We’ll definitely be heading over to Fort Point and back – a 2.5 mile distance total (out and back). Other distances are optional so, everyone is welcome! Tomorrow’s workout and the clinic afterward are free. Bring a friend. Come on out!

The clinics will include my talking about running CIM Marathon and Relay and Ben Fletcher from Mizuno talking about shoes. Mizuno shoes are great for women. Learn from the experts! Ben will offer a gait analysis if you are interested.

Look at the meetup site at http://meetup.com/gowowteam for directions and details about the clinic and the runs. E-mail me with questions and the distance/pace you plan for tomorrow. Stephanie@askAboutRunning.com

Club info and other interesting news are at http://gowowteam.com .

Check it out! I hope to see you tomorrow! 8:00 AM or 11:00, or both!

Stephanie

P.S. We have a backup run on Sunday at Lake Merritt. 8:00, in front of Fairyland. Directions at http://runwalklocations.blogspot.com/

The WOW Calendar for June 22 - 28, 2009

Drop-in Track Workout June 23 at 6:30AM at SF Kezar, Continuing Every Tuesday
I'm a long distance running coach who believes in fitness over competitiveness. We are a group of women who want to improve but don't get caught up in the comparisons.

That said, many of us are training for improvement in speed, strength, and endurance. Our group has plans to train for the SF Marathon, Half Marathons, and 5K, The Lazarex 5K/10K, and half marathon, The Nike Women's Half Marathon, and the CIM Marathon and Relay in 2009
Cost: $6.00 Kezar Stadium, San Francisco, CA, 94117

June 24, 10:00 AM Use The Run/Walk (Galloway) Technique to Complete your First 5K. Go For It! Starting from June 24 you have 5 weeks to train to run/walk your first 5K (3.1 miles) or a "progressive marathon" at the San Francisco Marathon on July 26! You can do this! If you already have some experience and a base you can also try the half marathon. We will meet every Wednesday at 10:00 AM for 1.5 - 2 hours. Bring a lunch for after, if you have time.

Cost $6.00 Tennessee Valley Trailhead, Mill Valley, CA, 94941

6:30 PM WOW! Track Workout in Piedmont June 24, Continuing Every Wednesday
Piedmont High School has a wonderful track. The track is open to the public before and after school hours only. Every once in a while it is closed. If this happens we'll run the city streets. Piedmont is a safe, beautiful place to run. Run or Walk with us.

Cost: $6.00, Piedmont High School Track, Piedmont, CA, 94611

June 25, 6:30 PM Free Equipment Drawing with WOW Run/Walk Clinic and Mizuno Shoe Workshop
Join The WOW Team Women and Mizuno for three clinics and a free drawing hosted by Sports Basement in Walnut Creek, San Francisco, and Sunnyvale.

Run, Walk, Run/Walk Clinic by Nationally Certified Long Distance Running Coach and WOW Team Founder, Stephanie Atwood Stephanie will speak about training for the upcoming December 6 Marathon and Relay at CIM California International Marathon. Stephanie coaches The WOW Team that now offers 6 training sessions every week for women throughout the Greater Bay Area. Whether you walk, run or want to try the run/walk technique join her to learn how you can participate in CIM - the full 26.2 miles for the slightly crazy or the more civilized 6 mile relay.

No Fee Sports Basement, Walnut Creek, CA, 94598 RSVP Required to Stephanie@AskAboutrunning.com

June 26 Deadline to Join- Run/Walk to A Successful 5K in Marin County

June 27 8:00 AM All WOW Members Saturday Run, Walk, Clinic at Sports Basement and The Presidio Calling All Women! So Bay, E Bay, Marin, & SF WOW Members or Interested, Potential Members... You're All Invited!

WOW invites you to an introductory workout with The WOW Team. Join us for a 3 Mile to 12 Mile Walk, Run or Run/Walk at the beautiful SF Presidio. After the workout, WOW and Mizuno Shoes have teamed up with Sports Basement to offer you free equipment and clinics on how to train for the CIM Marathon and Relay On December 6, and how to find the best shoes ever - Mizunos!

No Fee Sports Basement, San Francisco, CA, 94129. RSVP required!

June 27, 11:00 AM Free Equipment Drawing With WOW Run/Walk Clinic and Mizuno Shoe Workshop Join The WOW Team Women and Mizuno for three clinics and a free drawing hosted by Sports Basement in Walnut Creek, San Francisco, and Sunnyvale.

Run, Walk, Run/Walk Clinic by Nationally Certified Long Distance Running Coach and WOW Team Founder, Stephanie Atwood Stephanie will speak about training for the upcoming December 6 Marathon and Relay at CIM California International Marathon. Stephanie coaches The WOW Team that now offers 6 training sessions every week for women throughout the Greater Bay Area. Whether you walk, run or want to try the run/walk technique join her to learn how you can participate in CIM - the full 26.2 miles for the slightly crazy or the more civilized 6 mile relay.

No Fee Sports Basement, San Francisco, CA, 94129
RSVP Required. Contact Stephanie@AskAboutrunning.com

June 28, 8:00 AM, Back-up Run/Walk at Lake Merritt June 28 Please try to make the Presidio Run/Walk on Saturday. This is the clinic, long run, etc. for all WOW Members. If you can't do this however, The WOW Team has a back-up workout at Lake Merritt. Evidently most of the construction is finished and The Lake is looking good.

Children's Fairyland, Oakland, CA, 94610

WOW Clinics at Sports Basement on June 25, 27, and July 2 throughout the Bay Area.

Learn about training for The California International Marathon and 4 Person Relay, get shoe tips from Mizuno, Shop for 20% off, and participate in a drawing for free shoes, marathon registrations, and more!

Please note the upcoming clinics at Sports Basement on June 25, 27, and July 2 throughout the Bay Area. I will be talking about how to train for the CIM Marathon and Relay and answering questions, too. Bring your friends.

WOW wants to recruit a good-sized group of women to train for the marathon. The clinics are open to everyone but will focus on women. I am encouraging all of our members to participate in one of the CIM races. If not the marathon, then join the 6 mile, 4 Person Relay. We will have different pace groups – even walkers. I’m going for 100% WOW participation on December 6!

Come to a clinic and get the details. Mizuno’s Sales Rep Ben Fletcher will be offering a clinic on Mizuno Shoes and gait analysis, and giving away a free pair at the end of each evening.

Sports Basement will be hosting all three events with appropriate beverages for the time of day and snack food, too. They also offer 20% off all items in the store. Come out and shop!

Run, Walk, Run/Walk Clinic by Nationally Certified Long Distance Running Coach and WOW Team Founder, Stephanie Atwood. Stephanie will speak about training for the upcoming December 6 Marathon and Relay at CIM California International Marathon. Stephanie coaches The WOW Team that now offers 6 training sessions every week for women throughout the Greater Bay Area. Whether you walk, run or want to try the run/walk technique join her to learn how you can participate in CIM - the full 26.2 miles for the slightly crazy or the more civilized 6 mile relay. WOW Equipment Drawing.

• Get your free training schedule and additional information about the WOW Team


• Shoe Clinic and Gait Analysis plus Free Shoe Drawing by Mizuno Rep Ben Fletcher


• Welcome snacks, beverages, and 20% Off Shopping party hosted by Sports Basement

Thursday, June 25 - Walnut Creek Sports Basement, 1881 Ygnacio Valley Road Walnut Creek, CA 94598, 6:00 PM - 9:00 PM

• Welcome snacks and evening beverages 6:00 - 6:30
  
• Race Talk - Walk, Run or Walk/Run your Way to A Successful Race! by Coach Stephanie Atwood 6:30 - 7:00


• Mizuno Shoes - Light and Tough by Ben Fletcher 7:00 - 7:30


• Equipment and Prize Drawing - 7:30 PM


• 20% Shopping Party 7:30 - closing


• Gait Analysis, 7:30 on...
  

Saturday, June 27 - Presidio Sports Basement, San Francisco, 610 Old Mason St, San Francisco, CA 94129, 10:00 AM - 1:00 PM (800) 869-6670‎ , (415) 437-0100‎ http://sportsbasement.com/

• Welcome bagels, muffins, and morning beverages 10:00 - 11:00


• Race Talk - Walk, Run or Walk/Run your Way to Success! by Coach Atwood 11:00 - 11:30


• Mizuno Shoes - Light and Tough by Ben Fletcher 11:30 - 12:00


• Equipment Drawing, Must Be Present


• 20% Shopping Party 12:00 - 1:00


• Gait Analysis, 12:00...


• WOW invites all women to join us for a walk or run starting at 8:00. All Women Welcome. You must be able to walk a minimum of 30 minutes at a brisk pace. Brisk means that you can walk 2 miles in 30 minutes or less.

Thursday, July 2 - Sunnyvale Store Sports Basement, 1177 Kern Ave Sunnyvale, CA 94085 (408) 732-0300, 6:00 PM - 8:30 PM

• Welcome snacks and evening beverages 6:00 - 6:30


• Race Talk - Walk, Run or Walk/Run your Way to Success! by Coach Atwood 6:30 - 7:00


• Mizuno Shoes - Light and Tough by Ben Fletcher 7:00 - 7:30


• Equipment and Prize Drawing, Must Be Present


• 20% Shopping Party 7:30 - closing


• Gait Analysis, 7:30 on...
  

Note! The drawing, in each location, will also include a free marathon registration for the Santa Barbara International Marathon, held on the same day as CIM. http://sbimarathon.com/ Race Director Rusty Snow has invited us to participate as a group next year. We could alternate, eh? CIM 2009, SBI 2010, etc. SBI offers a marathon and relay, same as CIM. Sounds great!

Everyone is Welcome. Join us!
Drawing Winners Must be Present to Win

You must RSVP to Stephanie@AskAboutrunning.com or on meetup.com

RSVP Required! We must have your name on our list when you arrive

Thank you!

WOW Workouts for June 15 - 21, 2009

Here's the schedule for the week of June 15 - 21, 2009

Tuesday, June 16 - Track at 6:30 AM at Kezar Stadium, San Francisco

Wednesday, June 17 - 10:00 Run/Walk Your Way to a 5K Race starts in Marin. Join us!

Wednesday, June 17 - Track at Piedmont 6:30PM Running and Run/Walk, Also Summer Walking Program geared especially to walkers

Saturday, June 20 - Stadium to Stadium 10K Race in SF. Still time to register. http://www.stadiumtostadium.com/ and on active.com. Select WOWTeam as the answer to the question and Team2009 for the registration discount.

Sunday, June 21 - 8:00 AM Berkeley Marina, 50 minutes to 11 miles

For directions follow this link All women welcome! Drop-ins encouraged! Join any time. Questions? Contact Stephanie@AskAboutrunning.com

The entire schedule for 2009 is listed in the left column of this blog.

"I'm looking for a supportive women's running group to help me get in shape"

"Hi there. I just stumbled onto this site. I'm looking for a supportive women's running group to help me get in shape to run a half marathon and then stay in shape throughout the school year.

I'm a musician in graduate school and find it really difficult to stay running while school is in session. I have run one marathon in the past and two half marathons as well a bunch of 5ks etc.

My current fitness level is about 3 miles at 11 min miles two or three times a week. I'm looking for encouragement and accountability. Please explain if there are fees attached to this organization. THanks! Esther

Hello Esther,

Forgive me for this delay! I get so many E-mails every day, I get overwhelmed! I try to answer them all personally but, sometimes they literally get lost in the shuffle. So, if I'm repeating myself, sorry, and if I haven't responded before today, please accept my apology.

I would love to have you join our group. We have several women in your pace area. The accountability is certainly a part of what keeps us together. The lower key aspect, due to it being a women's group, is also a factor.

There is a fee attached. You have a few choices on how you pay. I have found that this also keep women committed to following through. The cheapest long term commitment is an annual fee of $240 good for 12 months from your first workout with us.

We also offer $125 for 6 months, $24.95/month (on a recurring credit card basis), or $6 drop-in fee. With 6 workouts every week, if you can participate in even 1 a week, the membership prices are a good deal. Obviously some of us find it easier to "pay as we go" so the $6 drop-in fee is the smallest commitment.

We are currently training for the SFM Half on July 26, will move into training fro the Nike Women's Half on October 18, and will end our season with the CIM Marathon on December 6.

We also do much shorter distances for our training so, don't worry about being stuck always on long, long runs!

Please let me know if you have any questions, or better yet, join us soon. check it out!

Best,
Stephanie
Stephanie@AskAboutRunning.com
Stephanie Atwood, M.A., AAAI/ISM RRCA Certifiedhttp://GoWOWTeam.com

http://meetup.com/gowowteam Coming Soon! Take The WOW Team Challenge. Get the details at any of these free orientation meetings at Sports Basement. Free Equipment Drawings and More! Starting August 1, 2009 June 25 - Walnut Creek, 6:30 PM June 27 - Presidio, SF, 11:00 AM July 2 - Sunnyvale - 6:30 PM

Run Those Hills!

As I was running the Martinez Brickyard Hill Race 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 "issues" in my life.

But yesterday the mind was geared to racing and 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. 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, (especially your knees) will suffer.

When landing, place the heel first, but LIGHTLY, NOT as if digging in for the long haul. Continue the forward momentum with an immediate rolling to the ball of the foot where you push off at the ball and also with your toes to continue the movement. This is not a static motion. It is very dynamic with gravity being your guide. LISTEN to your body.

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. Interestingly, the more strength and agility workouts you do at the gym, with free weights, and with a flexibility component, the better you will do on the up and down hill! Go for it!

Run, Walk, Be Active With WOW June 8-14, 2009 All Women Welcome!

Here's the schedule for this week of June 8 - 14, 2009

June 8 is the start date for "7 Weeks to Your 5K Race on July 26 at SFM Ask for the training schedule or go to Run SFM 5K

Tuesday, June 9 - Track at 6:30 AM at Kezar Stadium, San Francisco

Wednesday, June 10 - 10:00 Run/Walk Your Way to a 5K Race starts in Marin. Join us!

Wednesday, June 10 - Track at Piedmont 6:30PM Summer Walker Program Available

Saturday, June 13 - Kezar start for 60 minutes plus extra minutes for the half marathoners

Saturday, June 13 - Sawyer Camp, San Mateo 11:00 - 60 minutes run or walk

Sunday, June 14 - Inspiration Point, 8AM 30 minutes to 10 miles

For directions follow this link All women welcome! Drop-ins encouraged! Join any time. Questions? Contact Stephanie@AskAboutrunning.com

The Weekly Pep Talk – Women On the Move June 8 – 14, 2009

Dedicated to Danielle M - Just keep plugging away at those half marathons. What about doing CIM Marathon in December?

Dear WOW Members and Interested Readers,

This week WOW started a new group! Our Wednesday 10:00 AM Marin Running/Walking group is official! If you are available at that time of day, we are training for the SF Progressive Marathon and 5K. This is a great time to prepare for a race. Jessica M has offered to assist me with this group. Thank you Jessica.

We had our first official Walk Track Workout yesterday in Piedmont. Coach Elizabeth, Lifang, and Angela warmed up on the track then walked a mile through beautiful Piedmont neighborhoods. We all gathered again for stretching at the end. Welcome Angela and welcome back Lifang. Also new at the track were Sandra and Robin. Thanks for coming!

Mark your calendars for August 1! We are happening! Kathleen G will host a backyard barbecue for WOW members and their families on August 1, at her Berkeley home. This potluck, starting at 2:00 will be the WOW Kickoff for our fall season and a celebration of the recent SFM San Francisco Marathon Participants. Plan to drop-by.

We’re at Kezar and Sawyer Camp on Saturday, Inspiration Point on Sunday. All details are available at http://gowowteam.com and http://meetup.com/gowowteam

See you soon!
Coach Stephanie

P.S. I need photographs of our group. Can anyone bring a camera and snap some photos? It would be greatly appreciated.

5K Training Program for Upcoming SFM Race July 26

Ask for your copy. There's still time to jump in!

Stephanie -Thanks for this - felt great after Sunday's run. And what a great bunch of women! Marly

WEEK 1 – June 8 – 14, 2009
MONDAY REST
TUESDAY 30 minutes easy walking
WEDNESDAY 1 Hour Track Workout or Walking Warm-up for 5 minutes, Walk/Run steady for 45 minutes
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Cross train 30 minutes or Rest
SUNDAY Walk/Run Total 50 minutes - Walk easy for 5 minutes, walk or run steady for 45 minutes.

Note - A combination of walking and running is fine. Always time your breaks, however.

WEEK 2 – June 15 – 21, 2009
MONDAY REST
TUESDAY 30 minutes easy walking
WEDNESDAY 1 Hour Track Workout or Walking Warm-up for 5 minutes, Walk/Run steady for 45 minutes
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Cross train 30 minutes or Rest
SUNDAY Walk/Run Total 50 minutes - Walk easy for 5 minutes, walk or run steady for 45 minutes

WEEK 3 – June 22 – 28, 2009
MONDAY REST
TUESDAY 30 minutes easy walking
WEDNESDAY 1 Hour Track Workout or Walking Warm-up for 5 minutes, Walk/Run steady for 50 minutes
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Cross train 30 minutes or Rest
SUNDAY Walk/Run Total 55 minutes - 5 minutes warm-up, 50 minutes steady

WEEK 4 – June 29 – July 5, 2009
MONDAY REST
TUESDAY 30 minutes easy walking
WEDNESDAY 1 Hour Track Workout or Walking Warm-up for 5 minutes, Walk/Run steady for 50 minutes
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Cross train 30 minutes or Rest
SUNDAY Walk/Run Total 55 minutes - 5 minutes warm-up, 50 minutes steady

WEEK 5 – July 6 – 12, 2009
MONDAY REST
TUESDAY 30 minutes easy walking
WEDNESDAY 1 Hour Track Workout or Walking Warm-up for 5 minutes, Walk/Run steady for 50 minutes
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Cross train 30 minutes or Rest
SUNDAY Practice 5K with WOW Team on the course. Trial 5K course at a brisk pace. Collect your finish ribbon!

WEEK 6 – July 13 – 19, 2009
MONDAY REST
TUESDAY 30 minutes easy walking
WEDNESDAY Practice 5K with WOW Team - Trial 5K course at a brisk pace. Collect your finish ribbon!
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Cross train 30 minutes or Rest
SUNDAY Walk/Run Total 60 minutes - 5 minutes warm-up, 55 minutes steady

WEEK 7 – July 20 – 26, 2009
MONDAY REST
TUESDAY TUESDAY 30 minutes easy walking
WEDNESDAY Track workout – Walk or Walk/run continuously for 13 laps (3.2 miles) or Walking Warm-up for 5 minutes, Walk/Run steady for 50 minutes
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Walk 10 minutes easy
SUNDAY WALK/RUN YOUR RACE!! (Walk as much as you need to) Go the distance!! Hurrah!!


Details
· For first time competitors. Even if you walk the entire race, you can complete a 5K with this training program. You are building up your strength, endurance, and confidence with this program. You CAN DO THIS!!
· When the schedule says steady it means to keep a similar pace throughout and not to stop for breaks. This does not mean you can’t alternate running and walking. Just keep moving for the entire time and use a common pace throughout. If you walk 2, run 4, stick with this for the entire time. If you are walking, keep it going! You are going to be so strong!
· When the schedule says “fast or brisk” make your pace FAST meaning it is not easy to talk, and you should be breathing HARD – not out of breath but deep and full breathing – no long conversations at this time.
· Cross Training (X-Training) refers to other kinds of exercise. This could be biking, hiking, swimming, yoga, gym workouts, etc. One of the benefits of cross training is that it uses different muscle groups and provides a “change of pace”.

Stretching
Always allow time for stretching…dynamic before your workout and static after you run! Ask Coach Stephanie if you need some suggestions.

Run Walk With WOW June 1 - 7. Here's The Schedule

Here's the schedule for this week of June 1 - 7, 2009

Ask About theTraining Schedule for the SF Half Marathon on July 26

Tuesday, June 2 at 6:30AM at Kezar Stadium, San Francisco. Track Workout, 1 hour

Wednesday, June 3 - Track at Piedmont 6:30PM

Saturday June 6, Great Hiway, Ocean Beach SF, 8AM 60 minutes plus 25 additional minutes for the half marathoners

Saturday June 6 - Sawyer Camp, San Mateo 11:00 - 60 minutes run or walk

Sunday, June 7 - Alameda, Harbor Bay Ferry, 8AM 30 minutes to 9 miles.

For directions follow this link All women welcome! Drop-ins encouraged! Join any time. Questions? Contact Stephanie@AskAboutrunning.com

Burn 100 Calories Per Mile

An exerpt from Curves...

"I'm not certified as a nutritionist but I am a certified running coach and sports nutrition consultant. I work with a lot of women who want to lose weight through running or walking or a combination of both.

100 Caloreis Per Mile
The good news is that, on average, all of us can use about 100 calories per mile of distance covered. It doesn't matter how fast you do it. You burn about 100 calories when you cover a mile worth of distance on foot.The real stickler is that, the better shape you're in, the faster you can cover your miles. A fast walker can cover 4 - 5 miles in 1 hour. A slow, steady walker may do 2 - 3 miles in an hour. A fit runner can cover 6 - 7 miles in 1 hour!

1 Hour = 700 Calories, 7 Miles = 700 Calories
If you have an hour to exercise, wouldn't you like to burn 700 calories? It's possible! Start where you are and gradually increase your speed or your time, or a combination of both to burn those 700 calories. Anyone is capable of doing this through duration or speed."

Coach Stephanie AAAI/ISMA RRCA Certified The WOW Team http://GoWOWTeam. com