Sunday, June 21, 2009

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


at 4:28 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?