Tuesday, October 27, 2009

WOW Workouts For The Week of October 26 - November 1, 2009


Here's what WOW is up to this week. Join The WOW Team - Fit Women of the World for fun and some honest sweating as we walk or run our way to lifelong fitness.

Photo Source go to Running for my life

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

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

Saturday, 8:00 AM Meet at Lake Merced in SF for 60 minutes to 18 miles. Must be a competent runner who can run for 60 minutes minimum. Drop-ins are always welcome. Coffee afterward at Java Beach by the Zoo.

Sunday, 8:00 AM Meet at Lake Merritt for 60 minutes to 18 miles, walk, run, or walk/run.

Please 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.

Questions? Contact Coach Stephanie@AskAboutRunning.com
at 9:19 AM Posted by Coach Stephanie 0 comments

Wednesday, October 21, 2009

What is WOW Doing October 19 - 25, 2009


Here's what WOW is up to this week. Join The WOW Team - Fit Women of the World for fun, fitness, and some honest sweating.

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

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

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

Friday, 6:30 PM Evening potluck for all WOW members and those interested in WOW. Bring a guest. Men and women are welcome. Must RSVP. contact Stephanie at Stephanie@AskAboutRunning.com

Saturday, 8:00 AM Meet at The Great Highway in SF for 60 minutes to 17 miles. Must be a competent runner who can run for 60 minutes minimum. Drop-ins are always welcome.

Sunday, 8:00 AM Meet at Point Isabel for 60 minutes to 17 miles, walk, run, or walk/run. Stay after for coffee/breakfast at Mud Puppies.

Questions? Contact Coach Stephanie@AskAboutRunning.com

If possible, 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.
at 12:03 PM Posted by Coach Stephanie 0 comments

The Weekly Pep Talk October 19-25, 2009


This week is dedicated to our hostess Lauren G. See you at the potluck on Friday and thanks!




Dear WOW Members and Interested Readers,

First Things First
There are few people I like more than WOW Member Gini H. She is the kind of woman who does her own thing, quietly, consistently, and independently. Gini is an asset to The WOW Team so, if Gini mentions something, there’s usually a good reason. For you Gini, and all the ladies of The WOW Team, here is the link to this week’s workouts.  I hope you all have time to read the rest of the newsletter, too. Of course, it will be on the WOW Team site also.

Photo at right is Yolande S and Leti D

Don’t Forget the Potluck this Friday Night
Lauren G is hosting the potluck at her home in Berkeley this coming Friday. I hope you can make it! Please bring a dish (your choice) for 4 people and a beverage to share. Also, if you want to participate in the sports auction, this was a lot of fun last time. Bring any sports item (new or slightly used clothing or equipment) you want to sell and we will hold a silent auction on each piece. WOW takes the first $5 for the "kitty" and the rest goes to the seller.


RSVP’s thus far: Gini H, Lauren G, Ellen G, Stephanie A, Kathryn L, Christy G, Melanie A
Time 6:30 PM
Location: Berkeley, at Lauren G's home. We'll send full directions when you RSVP
What? Potluck for fun, bring a dish for 4 and a beverage to share
Who? You and a guest are more than welcome
This is an excellent time for those of you who haven't joined an event to meet us. Please come!



Nike Women’s Half Marathon
We made it through another Nike Women’s Marathon and WOW Women came through with flying colors! Pam Q set a personal best by more than 10 minutes! WOW! Danielle M, also set a half marathon PR. Go Danielle! I’m very impressed, especially since I was cursing every hill. And believe me, there were hills!

Photo at right is Kathy B

I saw Kathy B at about mile 1 and Yolande S near the top of the Clement Street hill. Both ladies had good races.
I also saw Virginia G’s name in the race results. Were you there Virginia? If so, please come out and run with us soon.

Barbara B has been coming back strong, after taking time off. Good job Barbara. If my memory serves me correctly, you were very close to your time at SFM and this is a tougher course.

Send race reports to the blog at http://gowowteam.com/

New Members Last Week
On Saturday, three new women showed up to run with us - Shaunna, Katherine Q, and Elizabeth. Welcome ladies! I had a great time talking and working out with each of you. I hope we’ll see you many more times. Welcome!
 
And welcome also to Christine, new at the track on Wednesday. Good workout!

Free Equinox Fitness Opportunity
There are 3 Equinox Fitness Centers that are open to free workouts for all WOW Members: I have spoken to the managers at each of the sites below and am working on getting together a WOW workout at each place. Additionally, you can go on our meetup sites and get a free 3 day pass to use, at your leisure so, take advantage of this great offer.


Bay Area Contacts:
Pine St, San Francisco, Matthew Gonzalez. 415.593.4000

October 28, Shred Mill – a tread mill type workout that sounds like a lot of fun. 6:30 AM – male or female guests are welcome. Bring a friend! RSVP at http://meetup.com/gowowteam
  • Palo Alto: Brian Hemedinger. 650.319.1700 – coming soon!
  • San Mateo: Kelly Murray. 650.403.7000 – coming soon!
Form another one or two groups for the CIM Relay?
Elke is interested in running. Sonia B wants to know if there are interested walkers out there? Anyone else?

Please RSVP through http://meetup.com/gowowteam. It helps me a lot to know that you are planning to participate. 

Thanks for being a part of The WOW Team.

To Fitness!
Coach Stephanie

P.S. Friday, 6:30 PM, Berkeley - Good food, great company and sports auction. Don't miss it!


Mark your Calendars!  Upcoming Activities and Events
  • October 23 – WOW Potluck in Berkeley
  • October 28 – Free workout intro at Equinox SF
  • November 1 – US Women’s 10K and Half Marathon in SF
  • November 15 – Big Sur Half Marathon
  • November 15 – SF Ohana 5K and 1 mile Run for the Hungry www.PeopleEvents.org
  • December 6 – CIM Marathon and 4 Person Relay
  • December 12 – WOW End of Season Party
  • January 9, 2010 - WOW reconvenes (in need of major recovery from the holidays!)
  • February 6/7, 2010 - WOW Women's Fitness/Wellness Retreat - details soon
Discount Kaiser Half Marathon and 5K
We have a new code for the 2010 KP SF Half Marathon/5K:  SFHM09.  Use WOW for the club name. 

Stephanie@AskAboutRunning.com
Stephanie Atwood, M.A., AAAI/ISM, RRCA Certified Running Coach and Personal Trainer
Subscribe to Examiner.com Bay Area Women's Fitness Writer
http://meetup.com/gowowteam
at 11:47 AM Posted by Coach Stephanie 0 comments

Saturday, October 17, 2009

Fun in the Sun at Inspiration Point on Saturday, October 17


Small group but very tough ladies! We had 3 new women join us this morning. Welcome Elizabeth, Shauna, and Katherine. Sarah T drove from SF to do her 11 miles on this hilly course. Heidi H and Ellen G were also out there doing long runs for their upcoming half marathons in November.

It's always a pleasure running and walking with you ladies. Keep up the good work!

Photo at right is Ellen G at UNA Peace Race
at 4:30 PM Posted by Coach Stephanie 0 comments

Tuesday, October 13, 2009

WOW Invites Christina Hendricks Of Mad Men To Our Work Outs

Photo right by Matt Sayles/AP

Hi Christina and congratulations on your marriage. We women at WOW wish you the very best of happiness and luck with your new husband and your current part in Mad Men.

Christina, The WOW Team meets several times each week to workout. We are a group of women, of all sizes, shapes and abilities and we realize the benefit of exercise for mental and physical well-being. We walk and run and always meet outdoors. All women are welcome.

If you are ever in the greater Bay Area you have an open invitation to join us. We currently meet 5 times a week and are expanding our offerings.

We'd love to meet you.

Best,

Coach Stephanie and the entire WOW Team


Here are the workouts for October 12 - 18


October 12 - Evening talk about Chi Running and Walking in Marin 6 - 7 PM

October 13 - Track workout at Kezar Stadium in San Francisco, 6:30 AM

October14 - Track workout at Piedmont Highschool track, 6:30 PM

October 17 - Run, Walk, Run/Walk at Inspiration Point in the Oakland Hills, 8:00 AM 60 minutes to 16 miles

October 18 - Run, Walk, Run/Walk the Nike Womens Half Marathon. The race starts at 7:00 AM. Cheering the racers starts at 8:30 AM near the finish line


Details on all of these events is at http://gowowteam.com or http://meetup.com/gowowteam


About the author: Stephanie Atwood, M.A. AAAI/ISM is a Long Distance Running Coach, Nutrition Consultant and Certified Personal Trainer. She writes about fitness and good health, focusing on women. Atwood founded the walking and running club called The WOW Team to encourage all women to include activity in their daily lives. See http://gowowteam.com and workout sites at http://meetup.com/gowowteam Contact her at Stephanie@AskAboutRunning.com
at 11:27 AM Posted by Coach Stephanie 0 comments

Mark Your Calendars! Upcoming WOW Activities and Events


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
January 9, 2010 - WOW reconvenes (in need of major recovery from the holidays!)
February 6/7, 2010 - WOW Women's Fitness/Wellness Retreat - details soon

at 11:25 AM Posted by Coach Stephanie 0 comments

Saturday, October 3, 2009

Go Jen, Kerry, and Jeanetta at San Jose Rock'n'Roll!

Go for it ladies. Have a great race!
at 1:52 PM Posted by Coach Stephanie 1 comments
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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?