Workout with WOW The Week of July 27 - August 2

Here's the schedule for this week of July 27 - August 2, 2009

Tuesday, July 28 at 6:30AM at Kezar Stadium, San Francisco. Track Workout, 1 hour

Wednesday, July 29 - Run/Walk, Go For It! in Marin - 10:00 AM, 1 hour at Tennessee Valley Trailhead, Mill Valley

Wednesday, July 29 - Track at Piedmont 6:30PM

Saturday, August 1, Great Hiway, Ocean Beach SF, 8AM 60 minutes

Saturday, August 1 - WOW Kickoff Party at the home of Kathleen G. Must RSVP!

Sunday, August 2 - Emeryville Marina Pier, 8:00 AM. Follow Powell all the way to the end. We'll meet at the pier itself, near the cul de sac. Bathrooms and parking are nearby. This is a new location for us. Please make a note of it!

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

Success Stories from the San Francisco Marathon

Inside Photo Sonia B

Right Photo Jen W (tall woman on leftt)

Bottom Photo Jeanetta M

From Jennifer B...
"Sorry I did not find you all at the SF Half - I was at the second half start in wave 4 corral. I looked around but did not see anyone. I was so busy trying to get all of my out of town guest runners where they needed to be, I was a bit stressed! Idid not have a good finish time - 2:54 but i LOVED this race! i can't wait to do it again next year....the course was magnificent, even the industrial parts! i was really feeling good at the start but around mile 6 or 7 my IT band (i have since learned) flared up in my right knee and had to walk a lot of the rest of the race. i never had this pain before so i had no idea what it was or how to treat it on the course. ah well, i am very happy i finished. i was also running in honor of our friends' 5 year old daughter who very recently passed away from cancer. needless to say, an emotional day. here is my race report for their site : http://mollyrowlee.com/?p=23

See you at the BBQ! (and maybe at the track wed...for some walking !)

From Jen W...
"The race was great!!! I did break my PR by over 3 minutes (2:22:18 was my time at SJR), and I found a really nice running partner. Christina and I met in the corral and ran the whole race together. We didn't do Galloway; we ran the whole way and walked through the aid stations. Our intention was to stick with the 2:15 pace group, but we got separated at the beginning and couldn't catch up. My only other gripe, so to speak, was that we couldn't get into a rhythm on the bridge because it was narrow and there was a lot of traffic.

The hills were very challenging, but we dug deep and pushed through! We only walked on part of one hill and we were so excited to cross the line in under 2:19!

I think I was definitely more prepared for this race, with many thanks to you and the WOW Team!!!

From Jeanetta M...
"I have great respect for anyone who has ever completed a marathon. No matter how fast or how slow. My greatest challenge today was that although I wanted to say I completed a marathon and wanted to get my race medal, I had no desire to actually do/run miles 14-26.2. So I decided to suck it up, discard any expectations for finishing within any particular time, and worked on enjoying the view, my fellow competitors, and the fact that the marathon was a challenge I could appreciate as much while doing it as after it was over."

From Marly N...
"I got totally swept up in the excitement of the start, so took off too fast (as you warned us about) - shin splints were really bad by the end of mile 1, but stuck with it, and actually did better than our practice run. I was shocked, thought I was running 15 minute miles. Very proud of my progressive marathon medal."

From Sonia B...
"By the way, getting my first 'finisher' medal for the progressive was very cool, and very motivating...

From Peggy...
Congratulations! I did run. I had 5:26 which is TERRIBLE! I didn't set a time goal because I didn't train like I was supposed to so I knew it wouldn't be a good time. My goal was just to finish and do as much as I could. You only get what you put into it, and I didn't contribute. LOL I am doing SJRNR and Nike in October, and I will keep to my training program for those. I WILL improve!"

The Curves Challenge

I would like to challenge you Curves ladies to take up foot races as an addition to your Curves workouts. It's something you can do on your own or with other women.

My goal for all of us women is to make fitness a part of our lives. I can help you succeed in completing your first race. Try a 5K (3 mile race)and walk it for your first attempt. I've coached hundreds of women from no confidence or experience to being able to complete 3 miles, 6 miles, even a marathon!

I'm happy to answer questions and help you get started. I was given a gift to motivate and assist people to push themselves and achieve their own, unique goals. My own life experience with breast cancer, deaths of 2 children and other hardships, along with the myriad of benefits that come from living for more than 50 years has taught me a lot.

I am devoting my life to fitness and have much to share. I'm a certified coach and personal trainer and continue to learn through education and participation. Please contact me if you have questions on how to get started.

My websites are http://gowowteam.com and http://meetup.com/gowowteam

My long term goal is to bring fitness to women throughout the world. Curves women are motivated and also have the cross training benefits of the Curves Program to make them very capable of success in a race and finding buddies to train with.

I'll help with the details (including possible race discounts). Please say hello and tell me about your goals. Thanks.

Stephanie

What is WOW Up To July 21 thru July 26, 2009?

Drop-in Track Workout July 21 at 6:30AM at SF Kezar, Continuing Every Tuesday

Cost: $6.00 Kezar Stadium, San Francisco, CA, 94117

6:30 PM WOW! Track Workout in Piedmont July 22, 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

Saturday July 25, 8:00 AM, Back-up Run/Walk at Lake Merritt if you're not doing the SFM on Sunday July 26. 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 $6.00 Drop in fee

Sunday, July 26 Run, Walk, Participate in the San Francisco Marathon Race! Look below for details

The Weekly Pep Talk - July 20 - 26 SFM Here We Come!

The Weekly Pep Talk July 20-26, 2009 Run Like The Wind!

This Week is dedicated to the SFM Competitors. May you all “run like the wind” and cross the finish with a smile on your face.

Hi Everyone,

We have only a few days left before our big race. Are you excited or terrified? Now is the time to get rested and “prime the pump”. I have written a check list for you for pre-race details to take care of. All of this is available at Pre-Race Details

August 1 WOW Kickoff Party – Please RSVP by Wednesday, July 29
Be sure to RSVP for this party. We will go over details for the upcoming Nike Half Marathon, CIM Marathon and Relay and more. If we get 20 people or more to attend, Ben from Mizuno will come and talk shoes. We will also do a drawing for a free pair of shoes and more!

Best of all, we get to have fun together and EAT! Kathleen G is hosting the party at her home in Berkeley. Everyone who RSVP’s is asked to bring something. Kathleen and I will notify you of her address and what to bring by Thursday, July 30.

Time: 2-6:00 PM on Saturday, August 1. Please try to come. Family members are welcome. RSVP at http://meetup.com/gowowteam or E-mail Stephanie@AskAboutrunning.com Thanks!

Start Training for the UN Peace Run 5K/10K, Nike Half and CIM Marathon
Ask for your training program. The Nike training starts July 27, CIM starts on August 3. We‘ve got some pavement pounding ahead of us ladies!

WOW Assistant Coaches Needed
I am seeking women who want to learn more about “coaching”, want to share their enthusiasm with others, and can participate on a regular basis. No prior experience is necessary. While my immediate goal is to train assistants for The WOW Team, the knowledge you receive will be viable for other programs as well.

If you already belong to The WOW Team, you are invited to participate in our Assistant Coach Seminar on August 9 from 10 - 4, in the East Bay. If you are not a 6 month or 12 month member, there is a fee of $79.

More Race Information
Remember to pick up your bibs at the expo if you are running the half marathon. The 5K participants may actually pick up their bibs on the morning of the event. You can even register for the 5K on July 26, Sunday morning. Details at http://runsfm.com

I will not be able to meet with you 5K’ers race morning but will be at Lake Merritt the day before the race and will also be at The Expo (at Running USA booth) if you want to speak with me. Anyone participating is invited to meet at Howard and Embarcadero at 7:00 AM to go the Start together. The race starts at 7:30. Go for it! Please send your race recap afterward.

The 2nd half folks are invited to meet at 7:30AM at Fulton Avenue and 36th Avenue. This is an informal meeting place, about 2 blocks from the START. If you let me know in advance, I’ll look for you. One way or the other, have a great race!

GO WOW Team!

• Jeanetta Mack - 26.2
• Danielle M - 13.1
• Jennifer M-C 13.1
• Marly N - Progressive Marathon
• Stephanie Atwood - 13.1
• Jennifer Birch - 13.1
• Christy G - Progressive Marathon
• Sonia B - Progressive Marathon
• Kimberly L - 13.1
• Alison A - 13.1
• Jen W - 13.1
• Kerry G - 5K
  
  Important Dates to Remember
  July 25 - SFM Pre-race Jitters Workout at Lake Merritt - 8:00 AM and "Cheer'em On!" Get together.
  
  July 26 – SF Full Marathon, Half Marathon, Progressive Marathon, and 5K
  
  August 1 - Kickoff Party for all WOW Members. Backyard barbecue and celebration! Start preparing for the CIM Marathon and 4 Person Relay on December 6. Let's finish the year with a bang!
  
  September 13 – Lazarex Run Walk for Hope 5K, 10K, Half Marathon at Lake Merritt
  
  September 20 – U.N. Peace Walk Run 5K/10K in Cesar Chavez Park, Berkeley Marina
  
  October 10 – Dog Run Dog 5K and 10K - Bring along your favorite pooch! http://dogrundog.com/race-locations
  
  October 18 – Nike Women’s Half Marathon (still time to do the Virtual Half)
  
  November 1 – US Half Marathon in SF – Train with Coach Stephanie and Moms in Motion
  
  Dec. 6 CIM Marathon and 4 Person Relay – All Members are encouraged to participate in the marathon as a big challenge or the 10K Relay as a fun group event.
  
  To Fitness, Fun, The WOW Team, and You!
  Coach Stephanie
  
  Personal Training Offer
  As a WOW Member, you are eligible for up to 5 personal training sessions at a reduced rate of $50/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.
  
  

Race Preparation - Less than 7 Days to the SFM on July 26

This is the week to taper, get rested, and mentally stoked for your upcoming competition.

Here are some items to check off your list:

• Taper your workouts. If you are doing the half marathon, you can reduce the intensity of the workouts. A recommended taper week would be -Mon. rest, Tuesday, track with 400's X 6 with 400m jog in between, Wed. rest or cross train, Thurs. do 3 miles at race pace or faster, Friday cross train or rest, Saturday 30 minutes easy running to calm jittery nerves, Sunday Run hard!
• 5K'ers, alternate one hour workouts with rest days or cross training. Do any easy 10 - 30 min run or walk on Saturday. Sunday Go for it!
• Stay hydrated this week. That would mean water or sports drinks, limited alcohol, please!
• Prepare your clothes and plan what you will bring with you on race day a few days ahead.
• Plan how you are getting to the start and what time you need to be there.
• Pick up your bib at the Expo Friday or Saturday. 5K'ers can actually do this on Sunday morning. Drop by the Running USA Booth where I will be and say hello!
• Get plenty of rest!
• Visualize yourself doing the race effortlessly. Flow over the course with even, steady breathing, and strong legs. Picture yourself moving over the entire course with complete control and composure. Watch yourself cross the finish line strong, and with a smile. Great job!

http://runsfm.com/

What is The WOW Team Doing This Week? July 13-19, 2009

Here's the schedule for this week of July 13-19, 2009

Tuesday, July 14 - Track at 6:30 AM at Kezar Stadium, San Francisco

Wednesday, July 15 - 10:00 Women's Run/Walk Group in Marin. Join us at Tamalpais High School Track.

Wednesday, July 15 - Track at Piedmont 6:30PM Summer Walker Program Available

Saturday, July 18- Sawyer Camp, San Mateo 8:00 AM Walk, Run 60 minutes to 10 miles

Sunday, July 19 - 8AM 30 minutes to 10 miles at Point Isabel. 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 July 13-19, 2009- WOW Fun!

The Weekly Pep Talk July 13-19, 2009 Fun WOW Style

This Week is dedicated to the walkers and runners from our Cesar Chavez Park Fun Race on July 12

Dear WOW Members and Interested Others,

A Recap of Last Week

July 11 SF Run at Great Hiway
We had a good turnout on Saturday in SF. Welcome to Nikki, Sherril, Kerry, Lisa, new to the SF workouts. My apologies if I lost any of you. Overall, we seemed to make it back to our start. The coffee after was fun, too. Thank you Yolande for leading the pack. Marina, Marny, and Lynn, good to see you, as always.

July 12 Fun Walk/Run at Cesar Chavez Park
16 women and 1 dog moved swiftly along the race course last Sunday at the WOW Team 5K Fun Run and Walk. Be sure to look at the photos on the site at http://gowowteam.com Thanks to Jen Wuest and Ann Johnson for contributing camera and photography. We still have more downloads coming soon but the photos on our site are indicative of how hard we worked and what fun we all had.

Congratulations to Pam Q who ran her 5K in a brisk pace of 25 minutes and 37 seconds. That’s smoking!

Personal Best Times
I believe we had several personal best times at this race and want to congratulate each of you for the effort you put in to it. I was really pleased to watch you cross that finish line working so hard. Christy G, Sharmaine M, and Arlene L crossed the finish line together, arms pumping, legs moving strong. Great finish ladies! You can see their dramatic finish in the photos on the website. http://gowowteam.com/

I think many of you were surprised at your ability to work that hard and go that far, that fast. Congratulations again to each of you who participated: Sonia B, Ann Johnson and Bruno, Marly N, Jennifer B, Christy G, Lauren G, Heather H, Kerry S, Arlene L, Pam Q, Kathy B, Sharmaine M, Kathleen G, Maria, and Jen W.

Some of us had 13 miles to put in on Sunday because we are running the SFM Half Marathon or chose to put in a few more miles after the fun run. Heather, Jen, and Jennifer took off together using the walk/run technique. Lauren, Kerry, Pam, and Kathy added a few extra miles too.

Many thanks to Jen W. who went out of her way to help me set up the race course and mark the 13 miles at Berkeley Marina. Jen has been a real asset to the group and I feel very lucky to have her participating. Good luck at SFM Half, Jen!

A 5K Race is 3.1 Miles

5 Kilometers (5K) is 3.1 Miles

Just to clarify this detail…Many races are measured in kilometers. You’ll usually see a 5K (3.1) or a 10K (6.2) Race listed, rather than a 3 mile or a 6 mile race. Interestingly, when you get up to a half marathon or a marathon, you’ll see them listed by the name rather than the distance. A half marathon is actually 13.1 miles and a marathon is 26.2 miles.

The point I want to make is that you are covering more territory than 3 miles for a 5K race course and deserve credit for it. Your time, when calculated for mileage is faster! One of our women finished her race in 47 minutes and 19 seconds. This averages out to a little more than 15 minutes per mile! Congratulations! This is a great time. Did you surprise yourself?

SF Marathon Race Update for All WOW Participants

SFM Race Countdown…

There is still time to sign up for the San Fran Marathon 5K Race or the Second Half Marathon. Go to http://runsfm.com. We are Team 303 for your sign-up discount.

Sunday, July 26 is less than 2 weeks away. We participants are now in taper mood. Here is my list of Team 303 WOW Participants.
• Jeanetta Mack
• Marly N
• Stephanie Atwood
• Jennifer Birch
• Christy G
• Sonia B
• Kimberly L
• Alison A
If your name is not on this list, please tell me and I will get it listed with The WOW Team.

This week is a taper week. Surprisingly, this doesn’t mean we cut back on our intensity. In other words, our track workout and mid-week runs/walks are still hard. However, we are cutting back on distance for the half marathoners. 5K participants will continue at their same level with a steady/brisk 30 minute mid-week workout and 60 minutes of walk/run on Sunday.

Be sure to get plenty of rest for the next week and a half. Start planning your clothes and your meals. Stay hydrated.

Meeting places
The 5K Race starts at 7:30 AM. You may pick up your bib that day and even register for the race on Sunday. Please check the website for full details at http://runsfm.com

Check if BART runs that day or, put a message out on meetup to car pool. I recommend all 5K participants meet at 7:00 AM at the corner of Howard and Embarcadero (with all details taken care and ready to race). I will not be there since I am running the course that starts in Golden Gate Park.

I believe that Christy G, Sonia B, and Marly N are signed up to do the 5K. Any others?

The Second Half Meeting Place
SF Marathon Organizer Pam M suggested that we meet at Fulton and 36th, only a few blocks from the start. Some of us will start running at 8:00 so let's plan to meet at 7:30, ready to rock and roll. Please determine your transportation to and fro before race day. Also, you need to pick up your bib in advance. Let me know if you have questions and we'll try to coordinate.

WOW participants in this race are:
Stephanie A
Kimberly L
Alison A
Jennifer B
If I missed your name, let me know!

I want to congratulate all of you who have trained for the upcoming SF Marathon Races. This includes the full marathon, half marathons, progressive marathon, and 5K. You are now in the phase where there is a light at the end of the tunnel.

Now is the time to start visualizing yourself doing the race and also planning your pre-race ritual. Try to think the whole thing through; write down your thoughts and make a list of what you need to do for the race – before, during, and after. Let me know if you have any questions. I will be going over pieces of this during the next few weeks and you are always welcome to contact me at Stephanie@AskAboutrunning.com

Note: I can’t obligate you to wear your WOW cap but, I would be honored to know that you wore it on race day and told the world that you are a member of The WOW Team.

Are You Interested in Being an Assistant Coach for WOW?

Women Apprentice Walking and Running Coaches Wanted

The WOW Team is GROWING FAST! and seeking several apprentice coaches for our growing group of women athletes who walk and run for fitness. We have immediate openings for qualified, reliable individuals.

Apprentices will be responsible for assisting the coach in training, supporting, and motivating team members, while participating in and practicing at WOW Team workouts. We meet in the East Bay, SF, North Bay, and South Bay on weekends and during the week. Assistance is needed in all locations

Apprentices will work directly with Certified Long Distance Running Coach, Personal Trainer, and WOW Team Founder Stephanie Atwood. Details about The WOW Team are available at http://gowowteam.com and http://meetup.com/gowowteam

Duties to include
1. Attend and participate in the workouts on a regular basis (at least 2 weekends a month)
2. Work with members of all levels: beginner, intermediate, advanced. The WOW Team consists of women who are novice walkers thru marathon runners. We encourage all women to participate.
3. Be a good listener
4. Be able to encourage and inspire others
5. Be patient
6. Be able to pace others and mark the course
7. Regular pursuit of your own fitness goals
8. Become mentor and advocate to a small number of women
9. Share running, walking, and fitness information based on your level of experience
10. CPR/First Aid certified through a recognized course such as through the American Red Cross, (The WOW Team may arrange our own group training if need is there

The Skills and Talents that Matter
Running or Walking Experience (Certification or previous coaching not required but helpful)
Ability to motivate and create team spirit
A passion for fitness
Reliability is key. WOW currently offers 5 workouts every week and is expanding. We need interns for weekend long runs and walks and weekday track workouts and boot camps.
Team player
Fitness background is helpful but we will train the right people
Reliability is KEY!

Positions are available immediately! Contact Stephanie with a letter of interest and experience or resume and cover letter to Stephanie@AskAboutRunning.com

If you qualify, you will be accepted into the program for no fee. If training is required there will be a one day training program (with a fee) on August 9 where interested novices may learn the basics skills to participate as apprentices in the program.

Note: After successful completion of an unpaid internship, apprentices will have the opportunity to become paid staff and/or develop new WOW locations throughout The Bay Area and beyond.

P.S. Just want to get on board? Skip the internship? Start participating and get fit? Go to http://meetup.com/GoWOWTeam and join today!!

The Weekly Pep Talk July 6-12, 2009

The Weekly Pep Talk July 6 – 12, 2009

This Week is dedicated to Ellen G. Have a great vacation! We’ll miss you.

Dear WOW Members and Interested Others,

We have some new member/participants and I’d like to introduce them. Kerry S, Julie W, Maria, Melissa, Deyadra, Nikki T, Sarah C and Arlene L. Welcome ladies! Keep coming…

I was surprised at how many of you stayed close to home over the Fourth of July. We had 3 women at Sawyer Camp on Saturday and 11 of us at Alameda on Sunday. Kim L, Jen W, and I all did our 12 miles at Sawyer Camp and had a great run.

I want to congratulate Heather and Jennifer M-C for doing their long runs pretty much by themselves in Alameda . Heather ran 9.5 miles and Jennifer did 12! It was good to see Heather back out running again after her injury. The rest of us were not putting in those kinds of miles.

That said, Sharmaine M took off at a “brisk walking pace” and kept several of our walkers on their toes for 4 miles or more. Christy G, Sonia B, and I added another 1.5 miles to the walk. These 2 ladies have both signed up for the progressive marathon/5K at SF Marathon on July 26 – just around the corner.

WOW Member Heidi H sent the link for a great article about eating and working out. Thank you Heidi. Here’s the link http://well.blogs.nytimes.com/2009/07/02/eating-to-fuel-exercise/

This weekend, don’t forget the “Fun Run” Practice 5K at Cesar Chavez Park , Berkeley Marina. Details and directions are at http://runwalklocations.blogspot.com We’re not meeting at the Sea Breeze but at the park itself at Marina Blvd , and Spinnaker Way . Please make a note of it! This gives you a chance to sense what it is like to do a race and to practice on a certified 3.1 mile course before going to the “Big Banana” at the SF Marathon. Walk, run, or combine the 2. Go for it with WOW! Starts at 8:00 AM

The SF Half Marathoners will have a 13 mile marked course, with aid that will start at the same place. All finishers of the 5K or the 13 mile distances will get a finish ribbon.

As always, all workouts are listed on the blog/website at http://gowowteam.com. Additionally, if you have not signed up for the Meetup site at http://meetup.com/gowowteam I would love for you to think about it. When members RSVP, yes or no, it really helps me out. Thank you to those who have already signed on. I think I’m getting better at not sending out so many pesky E-mails. I’m sure trying…

I want to congratulate all of you who have trained for the upcoming SF Marathon Races. You are now in the phase where there is a light at the end of the tunnel. Now is the time to start visualizing yourself doing the race and also planning your pre-race ritual. Try to think the whole thing through; write down your thoughts and make a list of what you need to do for the race – before, during, and after. Let me know if you have any questions. I will be going over pieces of this during the next few weeks and you are always welcome to contact me at Stephanie@AskAboutrunning.com

Dates to Remember:

July 25 – Run, Walk, De Stress and get cheered on for tomorrow’s race. Meet Lake Merritt 8 AM (Saturday) We’ll go over details and get ourselves all ready for tomorrow. We’ll do a run or walk for those not participating tomorrow or those who want to move a little to calm nerves…

July 26 The SF Marathon, Half Marathon and 5K. Banzai!

August 1 Party – WOW Team Fall and Winter Kick-off Barbecue at the home of Kathleen G in Berkeley , 2 – 6 PM. We’ll have sign-up sheets for which events you want to participate in, we’ll talk about details, we’ll have a Mizuno Shoe Drawing (maybe a clinic). We’ll have alcohol and good food! Family members are welcome. RSVP’s are necessary. It will be potluck.

I’ll see you soon. Here’s to fitness and The WOW Team!

Stephanie

Personal Training Offer
As a WOW Member, you are eligible for up to 5 personal training sessions at a reduced rate of $50/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.



"If the dogs are barking at your heels, you know you’re leading the pack." - Anonymous

Miscellaneous…

Running Safety and Injury Prevention Clinic on July 15

Hi there!

I'm a physical therapist at St. Mary's Medical Center Outpatient Therapies here in SF, and we're giving a free community lecture on running safety and injury prevention on 7/15 at 6:30 p.m. in our cafeteria. I'm trying to spread the word, especially since marathon season is here. Would it be possible to post the information for your meetup group. Thanks! Leigh Allen 415-750-4991

Volunteer at a booth for SF Marathon
Hi Coach Stephanie,

I am staff in charge of Charity Runner with the San Francisco Marathon and I am contacting you to see if any of you runner are not participating in the marathon and might be interested in volunteering at our Water Stop on marathon day, July 26th. It is going to be great fun, beginning at 6:00 am and finishing at noon near the Conservatory of Flowers in Golden Gate Park . If anyone might be interested, please feel free to contact me with any questions.

Thank you,
Abby
Abby Neil
Special Events Director
American Cancer Society
1700 Webster Street
Oakland , CA 94612
abby.neil@cancer.org
Direct Line: 510-587-9994 or 510-832-7012 x325
Fax: 510-763-8826

24/ 7 free cancer information, support and services at 1-800-227-2345 or cancer.org.
Support the American Cancer Society and improve your health by running the San Francisco Marathon with DetermiNation. Register at cancer.org/determination or contact me directly".



Stephanie@AskAboutRunning.com
Stephanie Atwood, M.A., AAAI/ISM RRCA
Certified Running Coach and Personal Trainer
http://GoWOWTeam.com
http://meetup.com/gowowteam

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

The WOW Team is an official club with Road Runners Clubs of America

What's Up with WOW July 6 - 12, 2009?

Here's the schedule for this week of July 6 - 12, 2009

Tuesday, July 7 at 6:30AM at Kezar Stadium, San Francisco. Track Workout, 1 hour

Wednesday, July 8 - Run/Walk, Go For It! in Marin - 10:00 AM, 1 hour at Tennessee Valley Trailhead, Mill Valley

Wednesday, July 8 - Track at Piedmont 6:30PM

Saturday, July 11, Great Hiway, Ocean Beach SF, 8AM 60 minutes plus the opportunity to run the 2nd SF Half Marathon Course with other women

Sunday, July 12 - Cesar Chavez Park, Berkeley Marina 8:00 AM 5K Fun Run and 13 mile distance workout for SF Marathon Participants. Drop-ins are welcome. Ribbons to all finishers!

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

You Did Great at Track Last Night! I am so proud...

Thanks Coach! Surprisingly I feel pretty good today. I was expecting my legs to be sore and painful, but they're not. They just feel a little tight. Maybe soaking in the tub last night helped with that. As funny as it sounds, I feel a bit...athletic.

I think I've mentioned before that Melissa and I have been training a little together, and even though the workout last night pushed me out of my comfort zone, I was shocked at how good I felt afterwards. I was getting worried just listening to you go over plan on the white board and thought I would collapse! But I made it through and kept thinking last night I actually might be able to do this (referring to the CIM relay).

Now Melissa was completely PUMPED after the workout. She kept texting me on her cell phone 'til midnight she couldn't stop talking about it. And she started texting again first thing this morning. She wants to try running tonight the 2 minute intervals you told us about. Teenagers! God bless their energy! I feel pretty good, but I don't want to injure myself so I'm going to stick to walking tonight. Also I'm riding 36 miles with my cycling group on Sunday so I better rest the legs.

I really want to do the relay and train properly for it, so the training schedule would be great. I've already RSVP'd for next Wednesdays track workout (with a +1), so I will see you then. Thanks so much for your encouragement. I can't begin to tell you the sense of accomplishment I felt every time I passed that cone!

Have a safe and happy 4th!
Maria