Wednesday, July 15, 2009

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!
at 10:59 AM 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?