Saturday, June 20, 2009

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!
at 12:00 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?