Friday, June 26, 2009

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/
at 2:30 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?