Tuesday, July 28, 2009
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!"
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!"
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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
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...
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...
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
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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