Wednesday, September 2, 2009

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
at 2:38 PM 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?