Tuesday, July 21, 2009

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.

No comments:

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).
button

What races woud you like to train for in 2009?