Wednesday, September 30, 2009
The Weekly Pep Talk Sept. 28-Oct. 4, 2009 Ready to Rock'n'Roll!
The Weekly Pep Talk Sept. 28 - Oct. 4, 2009 Ready to Rock'n'Roll
This week is dedicated to those ladies running the San Jose Rock’n’Roll Half Marathon on October 4. Good luck Kerry S, Jeanetta M, and Jen W. Send race reports!
Dear WOW Members and Other Interested Readers,
I had a very nice time at WOW’s first Friday night potluck on September 25. Thank you to all the women who participated and brought delicious food. Yolande S, Kim L, Kerry S, Kara W, Melissa, and I had a lot to talk about. Much of it was about running. Can you imagine? The sports equipment auction was fun too. Kim L “cleaned up” with a new running top and jacket. We all had a good time.
Lauren G is hosting the next potluck at her home in Berkeley on October 23, Friday night at 6:30 PM. Please try to come. You are welcome to bring friends, family, boys and girls. All are welcome. Bring a dish for 4 and a bottle of something to drink. RSVP's are required.
Last week’s Saturday and Sunday workouts had good turnouts. The Saturday SF gals keep a darn good pace. I stopped after 60 minutes but Kim L and Salina L went 13 miles. Sarah T did 10. Thanks for running with me ladies. I’m the slow one so, we made fast runner Kim do all the talking.
On Sunday, we had our usual mix of walkers and runners. Welcome Brenna, who has been at track before but not the weekend workouts. Also attended were Ann J, Ellen G, Christy G, Sonia B, Sharmaine M, Lauren G, Filomena B, Yolande S, Gini H, and Marly N. I hope you all enjoyed the workout. Distances ranged from 60 minutes to 14 miles. Good work ladies. Looking strong, every one of you!
We “also ran” into Heather, training for the October 11 Marathon in Long Beach. Good luck Heather! Heather said she'll join us for some runs after she finishes this goal. Looking forward to it...
Any thoughts on the WOW Team volunteering with Girls on The Run for their spring runs in 2010? It’s a half day commitment to run their Lollypop Race with a GOTR girl. I like the idea but would love your feedback. I know some of us have done this before. Marina and Mayra, any thoughts? Who else has been involved in this group?
Please go to http://gowowteam.com for this week’s workouts and other news. Also, if you can, RSVP through http://meetup.com/gowowteam.
Thanks for being a part of The WOW Team.
To Fitness!
Coach Stephanie
Upcoming Activities and Events. Mark your Calendars!
October 4 - San Jose Rock’n’Roll Half Marathon
October 8 – 13 – Fleet Week in SF
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
Stephanie@AskAboutRunning.com
Stephanie Atwood, M.A., AAAI/ISM, RRCA
Certified Running Coach, Personal Trainer,
Examiner.com Bay Area Women's Fitness Writer
http://GoWOWTeam.com
http://meetup.com/gowowteam
Are you taking The WOW Team Challenge?
With long distance running, sports nutrition,and personal training certification, Master's Competitor Stephanie Atwood is the ideal trainer and coach.
Stephanie also speaks about being "Fit for Life", a journey of ups and downs including her attempt to climb Mt. Everest, her family experience with cancer, the deaths of 2 children, and growing up as a DeBolt - the family that inspired the Academy Award winning movie "Who Are The DeBolts and How Did They Get 19 Children?".
The WOW Team is an official club with Road Runners Clubs of America
Subscribe to:
Post Comments (Atom)
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).
No comments:
Post a Comment