Thursday, September 17, 2009
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!
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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
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...
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...
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
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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