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