Tuesday, December 8, 2009
California International Marathon Comments from "The Girls"
From Salina L - It went just fine! I finished with a time of 4:13:46 or something right in there. Like I said I didn't have any real expectations since I stopped doing the track workouts after I started having pain in my right left/knee. I ran the whole time with the 4:15 pace group and then ran hard the last mile and a half. My legs didn't feel so good starting at 18 miles but I just kept going because I know myself well enough that if I stopped to stretch or slowed down I would just start walking. How were the relay teams? Thanks for checking in! Just my knees are feeling sore today otherwise I feel great!
Photos by Kim and John Lowe. Top Sarah T and Marny N show off the WOW Team Vests. Bottom photo Kim and Marny after the race. COLD!!
From Heidi H- Thank you Stephanie, for all your coordination and support and passion for making the WOW team work and grow. I had so much fun today and love being part of this team. And I broke a pace record today and was doing about 12:36/ miles (the fastest I've ever done in training or races was at American River Parkway and Big Sur Halfs which were at 13:15). Hope you're warm and cozy and resting well after a big weekend. See you next Saturday night.
From Kim L - Hi Everyone, It was great for me to be involved with the CIM and the WOW team. I have never been in a running group before and it was alot of fun for me to do the relay. Even though our team was sick and injured.....I felt we did pretty well. I also want to congratulate everyone else too. Some of you had your challenges, but you all finished. Here are some pictures - I wish I had more pictures, but didn't take my camera with me during the run. Enjoy!!
From Christy G - Hi - I wanted to thank everyone.... Stephanie and all the ladies were so kind...there were people walking their dog that were faster than me. All I could hear was Heidi and the group cheering me on with "you are moving at a great pace and you are rocking this" Thanks again.
From Marny G - Kim - thanks for sharing the picts. I think they really capture the fun we had this weekend at CIM. Congrats to everyone on your races!! The Wow teams did pretty well! My race went well. Despite the cold and chaos at the transition points, my legs held up on the hills and I think I averaged a little under 10 min miles. Thanks to Stephanie for providing encouragement and organization of the weekend!!
Photos by Kim and John Lowe. Top Sarah T and Marny N show off the WOW Team Vests. Bottom photo Kim and Marny after the race. COLD!!
From Heidi H- Thank you Stephanie, for all your coordination and support and passion for making the WOW team work and grow. I had so much fun today and love being part of this team. And I broke a pace record today and was doing about 12:36/ miles (the fastest I've ever done in training or races was at American River Parkway and Big Sur Halfs which were at 13:15). Hope you're warm and cozy and resting well after a big weekend. See you next Saturday night.
From Kim L - Hi Everyone, It was great for me to be involved with the CIM and the WOW team. I have never been in a running group before and it was alot of fun for me to do the relay. Even though our team was sick and injured.....I felt we did pretty well. I also want to congratulate everyone else too. Some of you had your challenges, but you all finished. Here are some pictures - I wish I had more pictures, but didn't take my camera with me during the run. Enjoy!!
From Christy G - Hi - I wanted to thank everyone.... Stephanie and all the ladies were so kind...there were people walking their dog that were faster than me. All I could hear was Heidi and the group cheering me on with "you are moving at a great pace and you are rocking this" Thanks again.
From Marny G - Kim - thanks for sharing the picts. I think they really capture the fun we had this weekend at CIM. Congrats to everyone on your races!! The Wow teams did pretty well! My race went well. Despite the cold and chaos at the transition points, my legs held up on the hills and I think I averaged a little under 10 min miles. Thanks to Stephanie for providing encouragement and organization of the weekend!!
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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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