The WOW Team Invites Mariah Carey to Join US Sept .28-October 4

All Women are invited to join The WOW Team. This week our special invitation is to Mariah Carey but YOU ARE SPECIAL TOO! Please join us soon!

Dear Mariah,

You have an absolutely tremendous voice. Having a gorgeous voice takes talent and practice. The practice part takes work. We at The WOW Team know this.

While we can't assist in vocal training practice, we would love to have you practice with us in our run or walk workouts sometime. We are a mix of women who vary in age, size, and ability. However, we all want fitness as part of our lives, on a regular basis. ALL women are encouraged to join us. Drop-ins are welcome. We would love to meet you!

The WOW Team is open to all women. We walk, run, and even sweat! WOW is about fitness, friendship, and fun. Mariah, just drop in or let us know if you plan to work out with us. You are always welcome. We work out 5 times a week throughout The Bay Area and here is this week's schedule.

The Bay Area Women's Fitness Runners and Walkers will be working out :

Tuesday, 6:15 AM - Fitness Walking for Large Gals with Christy G at World Grounds Cafe on Mac Arthur Blvd in Oakland. 45 minutes of walking and exercise with Christy. Free with WOW Basic Membership.

Tuesday, 6:30 AM Kezar Track, San Francisco, 60 minutes for runners only, not walkers, yet

Wednesday, 10:00 AM, Tennessee Valley in Marin for a 60 minute walk or run. Minimum 4 people must RSVP

Wednesday, 6:30 PM Piedmont High School Track for all abilities

Thursday, 6:15 AM Fitness for Large Gals with Christy G.

Saturday, 8:00 AM Meet at Kezar Stadium in SF for 60 minutes to 14 miles. Must be a competent runner who can run for 60 minutes minimum. Drop-ins are always welcome

Sunday, 8:00 AM Meet at Emeryville Marina for 60 minutes to 14 miles, walk, run, or walk/run. Stay after for coffee/breakfast

Questions? Contact Coach Stephanie@AskAboutrunning.com

If possible, RSVP at http://meetup.com/gowowteam

Directions: Go to http://runwalklocations.blogspot.com

Mariah Carey website


Stephanie Atwood is a nationally certified long distance running coach, personal trainer, and founder of The WOW Team, a women's running and walking group in the Greater Bay Area. The WOW Team - Fit Women of the World meets throughout the Bay Area, several times each week. Drop-ins are encouraged.

The Weekly Pep Talk Sept. 28-Oct. 4, 2009 Ready to Rock'n'Roll!

The Weekly Pep Talk Sept. 28 - Oct. 4, 2009 Ready to Rock'n'Roll

This week is dedicated to those ladies running the San Jose Rock’n’Roll Half Marathon on October 4. Good luck Kerry S, Jeanetta M, and Jen W. Send race reports!

Dear WOW Members and Other Interested Readers,

I had a very nice time at WOW’s first Friday night potluck on September 25. Thank you to all the women who participated and brought delicious food. Yolande S, Kim L, Kerry S, Kara W, Melissa, and I had a lot to talk about. Much of it was about running. Can you imagine? The sports equipment auction was fun too. Kim L “cleaned up” with a new running top and jacket. We all had a good time.
Lauren G is hosting the next potluck at her home in Berkeley on October 23, Friday night at 6:30 PM. Please try to come. You are welcome to bring friends, family, boys and girls. All are welcome. Bring a dish for 4 and a bottle of something to drink. RSVP's are required.

Last week’s Saturday and Sunday workouts had good turnouts. The Saturday SF gals keep a darn good pace. I stopped after 60 minutes but Kim L and Salina L went 13 miles. Sarah T did 10. Thanks for running with me ladies. I’m the slow one so, we made fast runner Kim do all the talking.

On Sunday, we had our usual mix of walkers and runners. Welcome Brenna, who has been at track before but not the weekend workouts. Also attended were Ann J, Ellen G, Christy G, Sonia B, Sharmaine M, Lauren G, Filomena B, Yolande S, Gini H, and Marly N. I hope you all enjoyed the workout. Distances ranged from 60 minutes to 14 miles. Good work ladies. Looking strong, every one of you!

We “also ran” into Heather, training for the October 11 Marathon in Long Beach. Good luck Heather! Heather said she'll join us for some runs after she finishes this goal. Looking forward to it...

Any thoughts on the WOW Team volunteering with Girls on The Run for their spring runs in 2010? It’s a half day commitment to run their Lollypop Race with a GOTR girl. I like the idea but would love your feedback. I know some of us have done this before. Marina and Mayra, any thoughts? Who else has been involved in this group?

Please go to http://gowowteam.com for this week’s workouts and other news. Also, if you can, RSVP through http://meetup.com/gowowteam.

Thanks for being a part of The WOW Team.

To Fitness!
Coach Stephanie

Upcoming Activities and Events. Mark your Calendars!
October 4 - San Jose Rock’n’Roll Half Marathon
October 8 – 13 – Fleet Week in SF
October 18 – The Nike Women’s Half Marathon
October 23 – WOW Potluck in Berkeley
November 1 – US Women’s 10K and Half Marathon in SF
November 15 – Big Sur Half Marathon
December 6 – CIM Marathon and 4 Person Relay
December 12 – WOW End of Season Party

Stephanie@AskAboutRunning.com
Stephanie Atwood, M.A., AAAI/ISM, RRCA
Certified Running Coach, Personal Trainer,
Examiner.com Bay Area Women's Fitness Writer
http://GoWOWTeam.com
http://meetup.com/gowowteam


Are you taking The WOW Team Challenge?

With long distance running, sports nutrition,and personal training certification, Master's Competitor Stephanie Atwood is the ideal trainer and coach.

Stephanie also speaks about being "Fit for Life", a journey of ups and downs including her attempt to climb Mt. Everest, her family experience with cancer, the deaths of 2 children, and growing up as a DeBolt - the family that inspired the Academy Award winning movie "Who Are The DeBolts and How Did They Get 19 Children?".

The WOW Team is an official club with Road Runners Clubs of America

What is the WOW Team doing this week?

Photo of Angie courtesy of AP

Dear Angie,

As coach of The WOW Team I want to commend you for encouraging your baby daughter to get into fitness and fund raising before she even walks! Now that is getting started early!

We are a group of women who work out every week to get fit and stay fit, mentally and physically. If you are ever in the area, the invitation is open...Please join us!

The WOW Team is open to all women. We walk, run, and even sweat!

WOW is about fitness, friendship, and fun. If you're not sure if it's a good fit, come try us out! Drop-ins are encouraged. The women in our group are at very different levels and everyone gets a good workout.

What is WOW up to this week? The Bay Area Women's Fitness Runners and Walkers will be working out :

Every Tuesday, 6:15 AM - Fitness Walking for Large Gals with Christy G at World Grounds Cafe on Mac Arthur Blvd in Oakland. 45 minutes of walking and exercise with Christy. Free with WOW Basic Membership.

Every Tuesday, 6:30 AM Kezar Track, San Francisco, 60 minutes for runners only, not walkers, yet

Wednesday, 10:00 AM, Tennessee Valley in Marin for a 60 minute walk or run. Minimum 4 people must RSVP.

Every Wednesday, 6:30 PM Piedmont High School Track for all abilities

Thursday, 6:15 AM Fitness for Large Gals with Christy G. Not happening September 24, SORRY!

Friday, September 25 6:30 PM - Join WOW Members for a delicious potluck dinner at the home of Coach Stephanie. Directions and what to bring will be sent when you RSVP at http://meetup.com/gowowteam

Saturday, September 26, 8:00 AM Meet at The Great Highway in SF for 60 minutes to 13 miles. Must be a competent runner who can run for 60 minutes minimum. Drop-ins are always welcome.

Sunday, September 27, 8:00 AM Harbor Bay Ferry Landing in Alameda will do 60 minutes to 13 miles, walk, run, or walk/run. Stay after for coffee/breakfast.

Questions? Contact Stephanie@AskAboutrunning.com

Be sure to RSVP at http://meetup.com/gowowteam
Directions: Go to http://runwalklocations.blogspot.com

Stephanie Atwood is a nationally certified long distance running coach, personal trainer, and founder of The WOW Team, a women's running and walking group in the Greater Bay Area. The WOW Team - Fit Women of the World meets throughout the Bay Area, several times each week. Drop-ins are encouraged.

The Weekly Pep Talk September 21 - 27, 2009

This week is dedicated to all the "winners" at the UNA Peace Race. Lauren, Ellen, Sonia, Christy plus Coach

Dear Ladies and Interested Readers,

Christy G pointed it out first. This was the first time that she found herself in the "Senior" Category for a race. I think it would have flattered our egos more if they had called us "Masters" since our category included all women 40 - 100 but heck! What's in a name?

The fact that we all participated in the Senior category was more shocking for some than others but, the good part is that many of us "Seniors" placed in our divisions. We're waiting for official results but I think Sonia B came in first in the 5k walking participants and Christy G came in second. Go for it ladies! Congratulations, too, to Lauren G who placed third woman in the 10K run. Smokin!

Running All Over the Place
I have lots of race things to report since both Marly N and Gini H were traveling around the country running in races. Gini's Montreal Half Marathon write-up is on the website. Please take a look and hear the details on her personal best at this event. Gini's Race Report

Marly N has a different kind of story to report but it too is worth reading. Keep up the spirit Marly. New races can definitely have a down side... Follow the link to Marly's Race

Please RSVP for the Potluck
This Friday, September 25 I am hosting a potluck at my home in SF at 6:30 PM. We have 8 women on the list and I'd like to double that. Please come on out, to eat and have a relaxed evening with your WOW friends - new and old. Details and RSVP on the site at http://meetup.com/gowowteam

CIM Lodging and Additional Expenses
Lauren G and I have each booked two rooms with 2 Queens. We can cover lodging for 8 of you ladies. Let me know your plans now so that we can add to the reservation if needed.

Here are the current women that I know will be using our rooms:
Lauren G
Stephanie A
Heidi H
Ellen G
Kerry S

We have room for 3 more ladies. Let us know your plans and give a check to Stephanie (ALTB International) for $100. This covers the bus fee, the room (including tax), the online registration fee (above the cost of registration). If we end up having more people in the room, we can refund any difference. Let me know your plans ASAP. Thank you!

Last Week's Workouts
I had a great time at all the workouts last week. Tuesday track was hard, as usual, but Yolande, Sarah, and Filomena kept me working hard.

Wednesday, we had a good turnout though we missed Konsistent Kerry (due to back to school night). Newcomer Barbara M is making amazing progress. Good job lady! Sarah is also new and is a real trooper. And Brenna, you are getting fast! I love Wednesday night track.

It's a hoot! We have all abilities from walkers to sprinters. One common theme is that these women push themselves HARD! Makes me very proud...

The Saturday run at the Presidio had our "elite runners" including Kim, Salina, Filomena, Pam, and Kerry. they are all dedicated and pretty darn fast. They all ran 12 miles!

Sunday, rumor has it that Gini H and Danielle were out there moving but I never saw them. The rest of us met at Cesar Chavez Park at 8:30 and did our various things based around the UNA Peace Race and Festival. Sonia B brought along her son. Always nice to meet family. Heidi set out on her own course and is preparing for the Big Sur Half. Who else is doing this?

One last reminder, please come to our Friday night potluck at 6:30 here in SF. I've got the sport auction ready with some great items. Bring your own items to sell at our "silent auction". WOW will take $5 and you get to keep the rest. Guests are welcome. Male or female. Details and more can be found online at http://gowowteam.com and RSVP at http://meetup.com/gowowteam

See you Friday!
Stephanie

Gini H Finds Success at the Montreal Half Marathon

Hi, Stephanie.

The race in Montreal was lots of fun. The weather was clear and mild, although it was extremely humid. My chip time was 3:14:18, which I personally thought wasn't that bad, especially since last year's chip time was 3:20. It made me wish I hadn't made that pit stop!! The bystanders were much thinner in the ranks, but the ones who were watching were really encouraging with their calls of "bravo" and "courage." It sounds so much cooler with French accents. The elite marathoners passed me, running without any sounds whatsoever (boy, are they small!), when I was a little more than halfway. I walked/ran but found myself running longer times between walks because I would get distracted by my music and the running itself. A little more discipline next time would be in order. Anyway, no cramps during the run, which was quite the pleasant change. I'm ready for another already!

Marly's "Less Than Perfect Race"

I kept thinking about your warning about new races.

This one was a disaster. It was scheduled for Mt. Tabor, a beautiful park, with live bands set up along the way - a week before the race they sent out an email that the location had changed - to North Portland. The course was a horrible little 2.2 mile loop through commercial and residential streets, some of which were not blocked off, so we had to run on the sidewalk - and at one point they sent us through an alley of broken-up concrete.

It had poured all morning, stopped just before the race, but still very slick, as I discovered when I tripped and went flying halfway across someone's lawn on all fours. Didn't get scraped up, just very muddy. Only one band, no one timing the finishes, disorganized, messy. Luckily the rest of my trip made up for it.

Live and learn.

The WOW Team Invites Madonna to join us the Week of September 14-20

Dear Madonna,

We are a group of women who work out every week to get fit and stay fit, mentally and physically. If you are ever in the area, the invitation is open...Please join us!

The WOW Team is open to all women. We walk, run, and even sweat!

WOW is about fitness, friendship, and fun. If you're not sure if it's a good fit, come try us out! Drop-ins are encouraged. The women in our group are at very different levels and everyone gets a good workout.

What is WOW up to this week? The Bay Area Women's Fitness Runners and Walkers will be working out :

Tuesday, 6:15 AM Fitness Walking for Large Gals with Christy G at World Grounds Cafe on MacArthur Blvd, Oakland. 45 minutes of walking and exercise with Christy. Check it out! First 5 new members are FREE!

Tuesday, 6:30 AM Kezar Track for a track workout for all abilities

Wednesday, 10:00 AM Tennessee Valley in Marin for a 60 minute run/walk fitness workout. Minimum 4 people must RSVP or this workout won't occur. Help make it happen!

Wednesday, 6:30 PM Piedmont High school track for all abilities

Thursday, 6:15 AM Fitness Walking for Large Gals with Christy G at World Grounds Cafe on MacArthur Blvd, Oakland. 45 minutes of walking and exercise with Christy. Check it out! First 5 new members are FREE!

Saturday, 8:00 AM Meet at Presidio Sports Basement for a 60 minute to 12 mile run or walk. Newcomers are welcome!

Sunday, 8:30 AM Cesar Chavez Park, Berkeley - join The WOW Team for the UNA Peace 5K 10K Walk/Run on September 20. Non-race participants will head out in the opposite direction at the same time, from the same spot. Official race starts at 9:00. WOW Members please meet at 8:30. Non-race distances will be 60 minutes to 12 miles. Stay for the free festival after.

Questions? Contact Stephanie@AskAboutrunning.com
Be sure to RSVP at http://meetup.com/gowowteam
Directions: Go to http://runwalklocations.blogspot.com

Stephanie Atwood is a nationally certified long distance running coach, personal trainer, and founder of The WOW Team, a women's running and walking group in the Greater Bay Area. The WOW Team meets throughout the Bay Area, several times each week. Drop-ins are encouraged.

The Weekly Pep Talk September 14 - 27, 2009

Two weeks worth! We've got a lot happening!

This issue is dedicated to Marly N, who is running a race in Portland this weekend. Have a great race!


Dear Ladies,

Talk about training. Fall is definitely the training season and most of us on The WOW Team have some specific goals coming up. this weekend, In addition to Marly in Portland, we also have the fun race at Cesar Chavez Park, sponsored by the local UN Peace Association. We all plan to meet at 8:30 at the entrance to the park on Spinnaker and Marina (same as our previous fun run in July). We can pick up bibs, register, and prepare for the 5 or 10K races (walk or run) plus some of you will be doing extra miles.

Also, there is a festival afterward so this will be a fun time to gather and socialize. Come on out! You can still register on race day. Should be fun...

Gini H, when do we get to hear about your half marathon in Canada? I hope it went very well. No hurricanes this year, that's a start.

All workout information is always on the site at http://gowowteam.com AND please RSVP, if possible, on http://meetup.com/gowowteam

You ladies are improving! We were talking about this at both track workouts. There were fast times out there!The continuity of the track workouts really does create improvement. Now, the weekend workouts create endurance and both are important for fitness. If you attend both workouts you will notice the improvement faster but they are both important to your overal fitness and to keep things more interesting.

Please try to make it to the Potluck on September 25, next Friday. All WOW Members and interested women are invited. This is just an eevening to talk, eat and get to know each other.

However, I had an idea that we should hold an equipment auction. If you have any kind of sports item that you would like to "sell" we'll auction it off at the potluck. The WOW Team will take $5 off the top and all other fees go to you! I have a running pack and some shoes in good condition that I'm going to try to auction off. Race t-shirts, shoes, packs, clothes, gently used running/sports gear can be brought for the auction. Let's see what happens! Bring your checkbook or cash. Bring those running shorts that are now huge since you've become so buff! Be sure that everything is clean and establsih a starting price for your item.

Taper for The San Jose Rock'n'Roll Half Marathon on October 4 - Here's the Program
San Jose Rock'n'Roll Trainees taper weeks are coming up starting September 21. The WOW Team has a few women participating. Here is a list of those I know are involved: Kerry S, Jen W, Jeanetta M, Anybody else?

Tapering will start this next week although with a half, we don't do much tapering. Be sure to get a lot of rest and eat well these last few weeks.Also, start visualizing your successful running of the course and crossing the finish line. Now it's time to get into the mental stuff...

Here's the training part:

September 21 - 27, 2009
Monday: REST
Tuesday: Cross train 60 minutes
Wednesday: Intermediate Track workout with 10 – 20 min warm-up, 5 X 1K with 400m RI, 10 min. cool-down
Thursday: REST
Friday: 1 mile easy, 4 miles at tempo pace, 1 mile cool-down
Saturday: Rest
Sunday: Run 10 steady (ideally your HMP) at half marathon pace

September 28 - October 4
Monday: REST
Tuesday: Run 3 miles fartlek style
Wednesday: 3 miles on the track at race pace (HMP)
Thursday: REST
Friday: 3 miles or 30 minutes easy (with a few "pick-ups")
Saturday: REST
Sunday - Race Day Run like the wind!

Running Naked - Fun Test in Running Trivia

If you find the photo intriguing, read the article at examiner.com. There's a test! But it's all in good fun!

What's Happening With WOW The Week of September 7-13, 2009?

Christy G (woman in the middle) now leads Tuesday and Thursday morning walks in the Mac Arthur/Laurel Area of Oakland.

Walk, run, have fun every week with The WOW Team. Open to all women, WOW is about fitness, friendship, and fun. If you're not sure if it's right for you, come try it out. Drop-ins are encouraged. Women are at very different levels and everyone gets a good workout.

What is WOW up to this week? The Bay Area Women's Fitness Runners and Walkers will be working out:

Tuesday, 6:30 AM Kezar Track for a track workout for all abilities

Wednesday, 10:00 AM Tennessee Valley in Marin for a 60 minute run/walk fitness workout. Minimum 4 people must RSVP or this workout won't occur. Help make it happen!

Wednesday, 6:30 PM Piedmont High school track for all abilities

Thursday, 6:15 AM Fitness Walking for Large Gals with Christy G at World Grounds Cafe on MacArthur Blvd, Oakland. 45 minutes of walking and exercise with Christy. The next 2 weeks are free!

Saturday, 8:00 AM Meet at Sawyer Camp, San Mateo for a 60 minute to 10 mile run or walk. Newcomers are welcome!

Sunday, 8:00 AM Point Isabel, El Cerrito - join The WOW Team for a fun race. Walk or run it in preparation for the upcoming UNA Peace Run on September 20. Ribbons for all!

Questions? Contact Stephanie@AskAboutrunning.com Be sure to RSVP at http://meetup.com/gowowteam

Stephanie Atwood is a nationally certified long distance running coach, personal trainer, and founder of The WOW Team, a women's running and walking group in the Greater Bay Area. The WOW Team meets throughout the Bay Area, several times each week. Drop-ins are encouraged.

The Weekly Pep Talk August 31 - September 6, 2009

Dedicated to Sonia B, a quiet leader

Dear WOW Participants and Interested Readers,

It just amazes me how much information passes through in a week. Is it just me or is it overwhelming to others, too? If I don't act immediately or write myself notes, I can't keep all the data stored efficiently. I'm still struggling with managing my E-mails so, if I don't get back to you in a reasonable amount of time (say 2 days) please contact me again. I feel awful if I don't respond promptly but I don't yet have a system that allows me to prioritize well with E-mail. I'm working on it.

That said, please send me your personal stories, race information and fitness updates. I appreciate hearing about your lives and your fitness plans. I love learning about fitness news - all kinds of it and, as a new author for the examiner.com I want information. So...keep it coming. Just send a reminder if I'm seeming rude or unresponsive. I even try to check my spam on a regular basis.

Welcome to new members Kara, Sarah, and Brenna this past week. It's great to have new faces. I look forward to more workouts with each ofyou.

This past Weekend I got a chance to walk with Sonia B, all the way around Aquatic Park in Berkeley. Sonia, who recently completed The San Francisco Progressive Marathon on July 26 can keep up a heck of a pace! The great news is that Sonia is willing to assist with the walking section of The WOW Team! YEAH!! Sonia will be there specifically to encourage our walkers and provide that wonderful companionship that makes such a difference. Thank you Sonia.

From my understanding Sonia is planning on walking the American River Parkway half marathon next spring. CALLING ALL WALKERS!! JOIN NOW and get started training for your first half marathon. Of course you can do it!

Coach Stephanie hosts a WOW September potluck. Who can host one in October?
I want to invite all of you members and interested women and friends to a potluck dinner at my home in SF on Friday, September 25. Please RSVP for directions and details. I'd like to start doing one of these each month, just for the fun of it. Do we have any volunteers for October 30 or December 4?

CIM Update
We now have 2 teams registered for The CIM Relay and I believe most marathoners have signed up as well.

Here are the relay teams at this time:
Yolande s, Sarah T, Stephanie A, Filomena B and Ellen G, Gini H, Marly N, Heidi H. There is time for more teams or individual marathoners to sign up. Join us! I know that Jen W. is looking for a team. Who else is out there? Let me know. We need to register as a team for the relay. The cost per person is $35 plus the active.com fee plus the $10 bus fee, a total of $50 per person. I know Jen W is ready to sign up. Who else wants to create a third team?

Also, now is the time to procure your room. We have 4 rooms booked. Please let me know if you plan to book your own room or will share with our group. The sooner the better.

Examiner.com
I'm busy writing for the Examiner, all kinds of stuff regarding fitness. This week I've added articles about THE WOW Team and what's happening this week, The Peak Hike with Breast Cancer Fund, a weight loss article, a track article, and more. Please take a look at the site and sign up to receive E-mail notification of articles or get RSS feeds.

U.N. Peace Race on September 20
Our next "official event " is The 5K/10K walk/run at Cesar Chavez Park on September 20. I encourage all of you to come out and try it. The entry fee is minimal ($20). Please check out the details at raceforpeace . We did this last year and had a good time. You can start with the race and finish up with extra miles in the area. For those of you who did the fun run with WOW in July. This is the same course.

Note: Hold off for a day or two to sign up while I confirm if we can get a group discount or not. Thanks.

US Half or 10K WOW Discount = The discount code is WOW5 for $5 off all events. Full details below...

Please RSVP for your upcoming workouts at http://meetup.com/gowowteam

Have a good week. No, have a great week!
Stephanie

"Enjoy Life. This is not a dress rehearsal." - Anonymous

Workout with WOW The Week of August 31 - September 6, 2009

Walk, run, have fun every week with The WOW Team. Open to all women, WOW is about fitness, friendship, and fun. If you're not sure if it's right for you, come try it out. Drop-ins are encouraged. Women are at very different levels and everyone gets a good workout.

What is WOW up to this week? The Bay Area Women's Fitness Runners and Walkers will be working out:

Tuesday, 6:30 AM Kezar Track for a track workout for all abilities

Wednesday, 10:00 AM Tennessee Valley in Marin for a 60 minute run/walk fitness workout

Wednesday, 6:30 PM Piedmont High school track for all abilities

Thursday, 6:15 AM Fitness Walking for Large Gals with Christy G at World Grounds on MacArthur Blvd, Oakland. 45 minutes of walking and exercise with Christy. The next 2 weeks are free!

Saturday, 8:00 AM Meet at Kezar for a 60 minute to 12 mile run through golden Gate Park and beyond

Sunday, 8:00 AM Lake Merritt meet in front of Fairyland in Oakland for 3, 6, 9, or 12 miles around the lake

Questions? Contact Stephanie@AskAboutrunning.com Be sure to RSVP at http://meetup.com/gowowteam

Stephanie Atwood is a nationally certified long distance running coach, personal trainer, and founder of The WOW Team, a women's running and walking group in the Greater Bay Area. The WOW Team meets throughout the Bay Area, several times each week. Drop-ins are encouraged.

Join the Peak Hike for Fitness, Fun, Family and Preventing Breast Cancer

Mark you calendars for Sunday, September 27. This is when you and your family and friends can hike for fun and good exercise while helping to raise funds for breast cancer.

Organized by The Breast Cancer Fund, the annual Peak Hike involves hiking on beautiful Mt. Tam, at whatever pace you wish, while raising funds for breast cancer research. I had the pleasure of hiking with all 3 of my daughters, bringing us together to celebrate our family. Those visits are now few and far between.

As a victim of breast cancer, I know its impact on the individual and those around us who care. My daughters and I had the opportunity, during our hike, to discuss my cancer candidly. While there is nothing definitive about why I contracted breast cancer; without a family history, it is very likely that the causes were environmental, at least to to some extent. The Breast Cancer Fund actively explores these issues.

Enjoy your health and our beautiful surroundings and go take a hike, the Peak Hike with the Breast Cancer Fund.

When: Sunday, September 27

Where: Marin County, Mt. Tam

Why: Learn about and support environmental research into breast cancer causes

What: Hike and help

Details? Take a look at the Hiker Orientation Package that’s posted on the web site at www.breastcancerfund.org/09peakhike, give them a call at 415-346-8223 x30 or e-mail them at ph@breastcancerfund.org

The author: Coach Stephanie, a breast cancer survivor, formed The WOW Team, to help all women stay active and involved, even when recovering from breast cancer. Breast cancer victims are encouraged to join the Bay Area, women-only, walking and running group for ongoing fitness and support. 25% of membership fees go to breast cancer causes. Contact Stephanie@AskAboutRunning.com or go to the website at http://gowowteam.com for details on participating.

Group Discount for US International Half or 10K Races

WOW Member and Runner Extraordinaire Jen W is at it again! Not only did she finish her first duathlon last weekend but she's back online helping The WOW Team find those group discounts. The one listed here is for you ladies participating in the US Half Marathon or 10K. Go for it and thank you Jen!

Jen's comments about The Duathlon...I just wanted to drop you a note to let you know I survived my first duathlon. :) It was VERY HOT, about 95 degrees by the time it was over, but I gutted it out and managed to get through the 2-mile run, 20-mile bike, and 4-mile run without any major issues. I don't have my official results yet but my second run time was very slow due to the heat - I ended up walking a good portion of it because I wasn't feeling so hot and my hands swelled up from water retention (I drank about 20 oz of water during that part alone). It was a true test of endurance and sheer survival for someone not used to the heat. I also found out that the rear tire on my bike was loose - luckily nothing happened but I'm sure it affected my bike time to some extent. I will be doing some road bike shopping in the near future now that summer is ending and the sales are on. :)

She has confirmed a group discount for WOW Members at the upcoming Nov. 1 Half Marathon and 10K Races in San Francisco.

The discount code is WOW5 for $5 off all events. Go to ushalf.com for details