Saturday, November 28, 2009

What is The WOW Team Doing From November 30 - December 13, 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.

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, The WOW Team Marathoners and Relay Teams are headed to Sacramento for The California International Marathon and 4 person relay tomorrow!
Sunday, 9:00 AM Meet at Lake Merritt for an informal workout with any WOW members who show up. Meet in front of Fairyland, as usual for 1 or 2 loops of the Lake. Any volunteer leader willing to step up to "lead"? These workouts are FREE.

CIM Marathoners are tapering this week
CIM Relay Participants are tapering this week
All the rest of us can just get out there and move! (please try for 60 minutes minimum, any pace)

Directions, go to http://runwalklocations.blogspot.com/

Wednesday, December 9 - WOW Kickoff Meeting for Oakland Half Marathon and 5K Training plus details on the 2010 Season. In Oakland, 7:00 PM.

Saturday, December 12 - Don't forget! The annual WOW celebration party is on Saturday December 12 at 7:00 in Berkeley. Please RSVP. Bring family or friends. This will be out final "get-together" of 2009.

Sunday, December 13 - WOW Kickoff Meeting for Oakland Half Marathon and 5K Training plus details on the 2010 Season. In Walnut Creek, 3:00 PM

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
 http://www.examiner.com/x-21216-Bay-Area-Womens-Fitness-Examiner

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Monday, November 23, 2009

WOW Run, Walk Run/Walk Workouts for the Week of November 23 - 29, 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.

WOW Logo by E A Gordon Designs

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

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

Saturday, 8:00 AM Meet at Java Beach at La Playa for a Great Hiway run in SF for 60 minutes to 10 miles. Must be a competent runner who can run for 60 minutes minimum. Drop-ins are always welcome. Coffee afterward at Java Beach Cafe.

Sunday, 8:00 AM Meet at Inspiration Point, Berkeley for 60 minutes to 10 miles, walk, run, or walk/run

CIM Marathoners are tapering with 8 - 10 miles this week

CIM Relay Participants will do 85 - 90 minutes, steady

All the rest of us can just get out there and move! (please try for 60 minutes minimum). We encourage newcomers and drop-ins.

Please RSVP at http://meetup.com/gowowteam

Directions, go to http://runwalklocations.blogspot.com/

Questions? Contact Stephanie@AskAboutrunning.com

Follow The WOW Team - Fit Women of the World on Facebook

Subscribe to Bay Area Women's Fitness at Examiner.com

Monday, November 16, 2009

WOW Workouts For The Week Of November 16 - 22, 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.

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 Java Beach at the Zoo (Sloat Blvd) in SF for 60 minutes to 13 miles. Must be a competent runner who can run for 60 minutes minimum. Drop-ins are always welcome. Coffee afterward at Java Beach Cafe.
Sunday, 8:00 AM Meet at Point Isabel for 60 minutes to 13 miles, walk, run, or walk/run
  • CIM Marathoners are tapering at 13 miles this week
  • CIM Relay Participants will do 85 - 90 minutes, steady
  • All the rest of us can just get out there and move! (please try for 60 minutes minimum)

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, The 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

Sunday, November 15, 2009

Heidi Reports on The Big Sur Half Marathon...

Well Stephanie, I did it! Only 16 seconds slower than my PR at American River Parkway on a harder course--with a broken toe and a twisted ankle (on Saturday, ow!). It was one of the most gorgeous days ever--sun, in the 50's, and spectacular ocean. I'm sore and home and ready to rest....See you next weekend. Thank you for all your support and mentoring. When my boyfriend sends me the finish line pictures, I'll send one your way - Heidi

Saturday, November 14, 2009

Hi Stephanie! My son and I ran the SF Food Bank Run for the Hungry 5K this morning in GG Park


... it was a gorgeous morning! He's 9 and it was his first race - we finished in 42:40 :)
Here is a pic of us, finishing strong! (my daughter was a bandit and joined us for the last few yards!)

Jennifer

Photo credit/Dad?

Sarah T Reports On Her PR At The Run To The River Half Marathon

Hi Stephanie!
...I just wanted to write to full you in on how my race went....I started the race and set out to go slow, which is what I felt like I was doing. However, I quickly realized that the course was not marked! 9 minutes went by, then 10, then 11 with no Mile 1 marker! At first I thought I was running REALLY slow, but then realized that there were no markers so I felt better and just tried to monitor as best I could my speed. When I got to the first aid station, I saw that they had posted how many miles it was until the finish. I think I came into the first station at around 27 minutes, and it was three miles in, so I was just about on track. I was feeling pretty good. However, around mile five I began to realize that I really should have eaten better on Friday, because my tank seemed to be running low. So, I kept myself in check, and had some gu, and slowed myself down because I felt like I was speeding up. Between miles 5 and 8 I was getting a little worried, but still felt like I could hang in.

I was approaching an aid station and fully expected it to say "6 miles to finish", but when I got there it said "5 miles to finish". I was overjoyed!! It was one of those mental moments in running that works to your advantage! I checked my watch and it said 1:02 or 1:03. The sign also indicated that it was 2.5 miles to the next station. Since I felt like I was still running a little low, I told myself that I could afford to slow down for the next 2.5 miles and then speed up in the last 2.5. I focused in on finishing at 1:55 which seemed really do-able.

So, I kept myself in check and kept running for the next aid station. I swear it was further than 2.5 miles away, because I reached it at 1:33. So, I thought, ok, you're still ok, you can still make your goal.

At 1:33 I still had 2.5 miles to go. I was running along, and we switched onto another part of the path. I realized that there were markers painted on the ground (markers put there by the parks and rec department, not the race). All of the sudden, I see a marker that says "1.5". I thought, no way, I haven't already run a mile! I almost didn't want to believe it! But, I decided to kick it up just a bit.

My watch at this point was saying something like 1:40. A little further on, a man was running towards me (he wasn't in the race, the path was open to bikers and pleasure runners), and he looks at me and says, "looking goo, only 600 left!" I thought, NO WAY that can't be true, it HAS to be further than that!. However, I was quite excited.

I begin then to really turn it up, and I little further on, I see a man standing on the side of the path with his kids, waiting to cheer his wife on. He says to me, "almost there, only a quarter left to go!". I looked at my watch and truly did NOT believe him. I looked at him and said, "are you sure? really?" He laughed and said, "Yup! Right around the corner!". At this point I could hear the people cheering at the end.
I turn the corner, and I can see the shute further in the distance. I then switched on all the available power I had left in me to push it to the end (like the last 400 we did on Tuesday!), and sprinted to the end.

I looked at my watch. It said 1:52:26. I was shocked and so excited! I really thought that I had screwed myself up because I did not eat well on Friday. I had been negotiating with myself saying that I would still be happy with a 2:00 finish. But, in the end, I didn't have to worry about that!

As for placing, well, there were quite a few more people running it this year than last! I check the results this morning, and I came in 9th in my age group out of 63, and I came in 84th overall out of 550 people. Needless to say, I am quite pleased with my performance.

Thank you, Stephanie, for your dedication to helping us run our best! I am going to enjoy my results, so I am going to take off Tuesday morning, and I think I am going to sleep in on Saturday morning...
Talk to you soon! Sarah

Wednesday, November 11, 2009

The Weekly Pep Talk November 9 - 15, 2009


The Weekly Pep Talk 
November 9 – 15, 2009

Dedicated to Heidi, Ellen, and Sarah who are running their half marathons this weekend. Have a great race!

Dear Ladies,

Isn’t this fall weather marvelous? The cool, crisp mornings; the sun rising as the day begins; the clear, blue skies, as the day unfolds…What a great time to be alive! I hope you are enjoying you fall.

Photo: Ann J and team mascot Bruno/Courtesy WOW Member Jen W

Half Marathons All Over the Place

Let’s all send plenty of speed and positive energy to our ladies running races this weekend.. Heidi H, and Ellen G will be at Big Sur – one of the most beautiful courses in California, if not the world. Sarah T will be at a small race along the river in Sacramento – all are doing half marathons. I’ve had the privilege of running with each of you ladies recently and see that you have prepared well and have plans for completing a successful race. Good luck! The hard part is over. Now it’s time to enjoy your race. Keep us posted…

Ellen Gordon’s Fantastic New Logo for the WOW Team
The WOW Team is so lucky to have a talented graphic artist like Ellen G. Gordon Designs has produced a marvelous logo and, after several go-rounds to get it perfect, it is on display at http://gowowteam.com. Please take a look…Thank you so much Ellen. I am delighted.

Races This Weekend
Of course the WOW Team alwasy has its workouts every weekend but  if you're in the mood to race, her's one to think about. You can register all the way up through race day. Golden Gate Skirt Chaser 5K
or http://www.skirtchaser5k.com/san-francisco/

Nominate a Trailblazer
If you think that The WOW Team is unique and wonderful (as I do) I would love to have your nomination for this award. I truly believe that we have something very special in The WOW Team and, as you know, it is my dream to bring the WOW concept to women throughout the world. This will not happen overnight but we are the beginning. Being recognized by Women's Running Magazine will help to advance the dream. Thank you for your consideration.

Nominations are open for the "The Women's Running Magazine Trailblazer Award." This award is presented by Women's Running magazine and hosted by MarathonFoto.  The Trailblazer Award is given to the woman who has been a leader and a pioneer in the sport and has served the sport with distinction.  Send nominations to Virginia Brophy-Achman, Running USA Awards Committee Chair at virginia@mtcmarathon.org. Deadline is Wednesday, December 2, 2009.

"Life is never more fun than when you're the underdog competing against the giants." - H Ross Perot

GO WOW Team! See you all soon.

To Fitness,
Stephanie

Tuesday, November 10, 2009

WOW Walk And Run Workouts For The Week Of November 9 - 15, 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.

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. Runners and Walkers.

Saturday, 8:00 AM Meet at Sawyer Camp, San Mateo for 60 minutes to 20 miles. Walking or running or combo OK

Sunday, 8:00 AM Meet at Berkeley Marina for 60 minutes and up to walk, run, or walk/run. Coffee afterward at the Sea Breeze Market.

Go Ellen G at your half marathon this weekend! Photo by Don Gosney

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 http://www.blogger.com/Stephanie@AskAboutRunning.com

Thursday, November 5, 2009

Will WOW be getting a discount to The Oakland Marathon?

Oh yes, we will! Give me a few days to get the code from the race director. Thanks for asking.

Monday, November 2, 2009

WOW Running and Walking Workouts for November 2 - 8, 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: UNA Peace Run/Don Gosney


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 The Presidio Sports Basement in SF for 60 minutes to 19 miles. Must be a competent runner who can run for 60 minutes minimum. Drop-ins are always welcome. Coffee afterward at Crissy Field Cafe. Sarah T is leading the workout this week. Thanks, Sarah!
Sunday, 8:00 AM Meet at Harbor Bay Ferry Landing, Alameda for 60 minutes to 19 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

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?