Wednesday, October 21, 2009

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

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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?