Tuesday, June 30, 2009

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

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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?