The Weekly Pep Talk August 10 - 16, 2009

Happy Birthday Ladies!

Dedicated to all these August Birthdays Happy Happy!
Sarah K, Leticia D, Kay E, Ellen G, Mia Marie A-G, Kerry S, Jeanetta M

Photo to the right is Kerry S and Coach Stephanie at Piedmont Track, Photo by Bob Nelson

Dear WOW Members,

The summer is already waning. Can you believe it? 2009 is more than half over and, if you haven’t yet fulfilled your New Year’s Fitness Goals, WOW is here to help you jump right in!

This entire newsletter will be available on http://gowowteam.com/ and the workout dates and locations can be found at http://meetup.com/gowowteam.

This weekend our workouts will include:
30 minutes to 9 miles

30 – 60 minutes maintenance, general fitness
60 minutes - CIM Relay (5 easy, 55 steady, striving for more distance in the same amount of time
9 miles – Nike Half, SJR’n’R, US Half, CIM

Volunteers – Many thanks
I want to thank each of you who offered to help me as a volunteer. I know you are all busy so, thank you again. Here is the list at this time.

Graphics/Logo – Ellen G
CIM Coordinator – Lauren G
Sponsorships and Race Discounts – Jen W
Race and Stats – Jennifer B
Assistant Coach – Kerry S

If anyone else has an expertise or interest in helping out, please touch base with me. We have so much talent within our group. I’d love to tap into it…

Fall Challenges and Training Goals Include CIM Marathon and 4 Person Relay
I have said many times that I want EVERY WOW MEMBER to participate in the California International Marathon OR 4 Person Relay. Find details at http://runcim.org

Lodging for CIM
Lodging is already filling up. The official race hotel, The Sheraton, was already fully booked when I called a few weeks ago. I looked into the Best Western Sutter House (listed on the race website, and within a few blocks of the expo and finish line). Rooms are filling up! They have 23 left for the night of December 5. You can book these rooms on your own for $146.00. You can choose 2 queens or 1 King. Please make the booking soon. The rooms can be canceled up to 72 hours before the race with no penalty or charge to your credit card. In other words, you are just guaranteeing the room so, please do this now.

Call 1 800 830-1314 and ask for the CIM Hotel Rate of $119 (the additional is taxes, etc.)
I have booked 2 rooms with 2 queens each and will hold these until the end. I recommend that you find someone to share with you, NOW! If you need a list, just let me know.

The Relay
I’m totally serious about all you WOW Women doing this fun and challenging event and now is the time to start training! All women who can now walk for 60 minutes at any pace can be ready to compete in The Relay. I have written a beginner’s daily training schedule that will take you through a couple of races before CIM and get your training to a level where you will be confident and competent in finishing your leg of the relay. Please E-mail me at Stephanie@AskAboutRunning.com for the training program.

We need to register as a group for the relay. My plan is to form groups so that all can be challenged and none will feel guilty about being “slow”. I would like to have at least one “ACE” Team if possible to try to place in the top three in our division with the rest of us just having fun and participating in a group race. The route has various distances ranging between 5.9 to 7.6 (I believe). We’ll work out “the legs” when we have a full roster of teams. Team members can be moved around up until race day.

I need a check from you for $25 to register the team. This price is good until September 1. Thus far I have checks from 2 people

Marly N
Stephanie A

I need 2 more checks for the first team. Do not worry about your pace at this point. We want everyone to sign up. Please act now! Send your checks or bring them to the workout. Make your check out to ALTB International, Inc. for $25.

Also include:
Full Name
Age
T-shirt size (women’s sizes)

The Marathon
Marathon training has started! Please note that a new version of the training program was sent out on August 12. There have been some changes to the latter portion of the training both in Thursday and Friday schedules and in the locations! Make a note of this!

If you are running the marathon to improve, the training program is geared to do that. Rest days are essential Lauren and I will be coordinating details so that you marathoners are well supported throughout. Please let me know if you have any training questions. Other details, please try to work with Lauren. I need to go over a few details with Lauren and then she’ll be sending out an E-mail directly to our marathoners.

Current Participants
Salina
Marny N
Lauren G
Kerry S
Jen W
Kim L
Sarah K

New Assistant Coach
I had the pleasure to spend a lot of time last weekend with Kerry S, a new WOW Member. We actually ran together on Saturday and Sunday then Kerry spent the afternoon learning the details of being a WOW Assistant Coach. Thank you for your time Kerry. You are going to be a great asset.

The Assistant Coach Clinic went very well so, we’ll be doing it again. Look for it in the late fall.

Note to Everyone in WOW!
Please always double-check the location on http://meetup.com/gowowteam or http://gowowteam.com/ the week of the workout. Things change and I don’t want to miss you!

Relay at Oakland Marathon
In March 2010, a new race will happen in Oakland. The Oakland Marathon, half marathon, and Relay. I’m seriously considering The WOW Team doing the relay. Any thoughts?

“I'm curious about whether or not I might fit into your group.” Edited for privacy…
Hi Stephanie…I'm in the 50 range, in need of losing some weight, had a knee replacement a year ago so am limited to walking, no running. How often and where do you meet? Any ladies from the Benicia area? Thanks.

Answer...Thank you for contacting me and asking a legitimate question. We certainly do have "walkers". Some walk fast, some walk slower but my push is for them to walk for fitness, not just a stroll. Many of the women run/walk so; this may be something for you as your knee becomes stronger.

I think you would fit in. We do practice and even train for events that often include walking. While it is not mandatory to do a race, I find it helps keep the women more directed and willing to put in time for a regular fitness program.

The Benicia part, I don't know right off my head but know there are some.

Please look on our sites at http://meetup.com/gowowteam and http://gowowteam/ for full details on our workouts. You also might ask your question in those forums. I hope to meet you soon.


I hope to see you all soon.

To Fitness!
Stephanie