Tuesday, September 22, 2009
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
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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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