Wednesday, December 2, 2009
The Weekly Pep Talk November 30 - Dec. 6, 2009 Go CIM!
This week is dedicated to our CIM Participants, especially Salina G, Kerry S, and Lauren G, running the full marathon. Go for it ladies. You have trained hard and long.
"All winners are decisive." - Brian Tracy
Dear WOW Members and Interested Readers,
The season is almost over. WOW! It has been a great year but I will admit to being ready for a break. Solo runs or walks along the beach near my home sounds just about perfect for the upcoming holidays. No 6:30 AM track workouts, no commutes to the East Bay, sleeping in on the weekend…partying on Saturday night…it all sounds good. Come January however, I will be missing you all like crazy!
CIM Marathon December 6, 2009
It’s almost here! Our three marathoners have trained really hard and now they get to reap the benefits of their labor. I can’t begin to tell you how dedicated these women have been. With all the other things going on in life, they have managed their workouts with enthusiasm and dedication. Lauren, Kerry, and Salina, you deserve the best. Here’s to your success! You are already winners in my book…
CIM Relay December 6, 2009
The commitment from those of you training for the WOW Team Relay has been laudable. I have witnessed women who had not run a race before this year, step up to the challenge of running this relay with much more experienced team mates. While the details of life sometimes get in the way I want to commend Marly L, Sonia B, Christy G, Marny N, Sarah T, Filomena B, Yolande S, Heidi H, Ellen G, Gini H, and Kim L for your effort and hard training. The relay should be fun and The WOW Team will be well represented! You make me proud!
Half Marathon and Twilight 5K Training Program for The Oakland Half Marathon
Please join The WOW Team for a 12 Week Half Marathon and 5K Training Program starting January 6, 2010.
Buddies Needed for Oakland Half Marathon Training
If you are interested in volunteering, I will need walking and running buddies and one or two “assistant administrators”. Please indicate how much of the time you would be available on Saturdays, Sundays and Wednesdays starting the week of January 4 – March 28 and which area you are interested in helping out with. Numbers of helpers will be determined by how many total women sign up. Current WOW Members will have preference. Discount or free training will be one of the perks.Thanks!
2010 WOW Team Orientation on December 9 in Oakland
On Wednesday night at 7:00, Alive Chiropractic (4157 Piedmont Avenue) will host the 2010 WOW orientation to training for the Oakland Half Marathon and Twilight 5K. Additionally, we will be answering questions about the 2010 season and WOW goals for the year. Details and directions are available on http://meetup.com/gowowteam. Please try to come to this to share your experience with The WOW Team or to learn more about us. WOW Rocks! RSVP online or thru gowowteam@gmail.com
2010 WOW Team Orientation on December 13 in Walnut Creek
Exciting news! The WOW Team will be offering a training program for the Half Marathon in the Outer East Bay. Jessica and Robert Medsger will head up the 12 week program for novice (run/walk) or intermediate runners that starts the week of January 4. Join us at Sports Basement Walnut Creek at 3:00 on Sunday December 13 for the orientation meeting and discount shopping. Coach Stephanie, Jessica, and Robert will be present to explain the program and answer questions. Details at http://meetup.com/gowowteam and also on http://meetup.com/outer-east-bay-wow-team . Join us! RSVP online, please or contact us at gowowteam@gmail.com
Year End Party on December 12 in Berkeley
Kathleen G has graciously offered her home for our year-end WOW celebration. All WOW participants, their friends and family are invited. This will be potluck format, as usual. Limited to 50 guests total, please RSVP soon. 7:00 PM, directions upon your RSVP. Go to http://meetup.com/gowowteam or E-mail us at gowowteam@gmail.com
January 22, 2010 – WOW Monthly Potluck
Mark your calendar for Friday, January 22, 6:30 PM for our first WOW potluck of 2010. Mayra M has offered her home in Hayward and all WOW Members and those interested in joining may come to share food and the casual get-together of friends in fitness who also like food!
RRCA E-Newsletter Nomination For The Weekly Pep Talk
The WOW Newsletter, The Weekly Pep Talk, has been going out to members and interested readers since 2007. If you feel that it would be worth recognition in the Road Runners Club Annual Awards, I would appreciate your nominating it and seeing what happens. The more “good press” our group receives, the more we can perpetuate the goal of fitness through running and walking for all women, everywhere. Follow the link below to get the full details. Deadline is December 31. Follow this link or go to
http://spreadsheets.google.com/viewform?hl=en&formkey=ckJVeVZETmMtWUd2LVd5N3BGUWdLaHc6MA
Informal Sunday Workouts At Lake Merritt At 9:00 For The Month Of December
No one has stepped up to lead the informal Sunday workouts at Lake Merritt but this does not keep any of you from showing up and doing a loop or two. If you would like to be the unofficial organizer for one weekend or more, let me know and I will list you on meetup. Thanks.
Give A WOW Membership As A Gift
For you or a friend, why not buy a membership to WOW? With so many ways to participate, this could be a great gift or stocking stuffer (coupon booklet?). Contact Stephanie@AskAbouttRunning.com for details and a special “gift” card.
Renew Now, Save $29
On January 1, all memberships will incur a one time $29 administrative fee to join WOW. If you are already on the monthly billing system this does not affect you. If you are a 6 month or 12 month member, this will be a part of all new memberships. Please renew early to save this additional fee. You can stipulate that your membership does not START until 2010 so that you aren’t paying money for December.
Additionally, anyone who has a December membership crossover payment can extend their membership for an extra month or receive a free WOW T-shirt (arriving January 2010) with our new logo. Just let me know which way you want to go.
To Fitness, Friends and Success at CIM!
Coach Stephanie
Details for our workouts this week can be found at http://gowowteam.com/. Thank you to all of you who RSVP at http://meeetup.com/gowowteam - the meetup site that includes all Bay Area Workouts – East Bay, South Bay, North Bay, and SF groups.
MISCELLANEOUS:
Lollipop Run on December 5
If you are not running at CIM on December 6, or if you want to do two races in two days, this is a great cause and fits right in with The WOW Team. Girls on the Run is a nation-wide program and continues to grow. Several of our team mates have volunteered in the past.
The "Girls on the Run Bay Area" Lollipop Run is on December 5 at Golden Gate Park.
The details are as follows:
Who: Enthusiastic men and women who support the mission
of Girls on the Run and are supportive, fun, patient and
can run, jog, or power-walk a 5k or 1 mile distance.
Dates: Race day - Saturday, December 5, 2009.
Pre-race day - one practice session at your buddy girl's program site.
Times: Running Buddies arrive at 8:30am.
Races start at 10:00am.
Program: 10:45 - 11:30am
Location: Golden Gate Park, Music Concourse Bandshell
Cost: A $35 Running Buddy registration fee is your donation
to The Girls on the Run of the Bay area.
Availability: Spots fill up quickly and they are first come, first served.
For more information and to register:
http://www.gotrbayarea.org/volunteer/buddy.asp
EVENTS:
March 27, 2010 - Big Sur Mud Run http://www.bigsurmudrun.org/site8.aspx
May 1, 2010 - American River Parkway Half Marathon Walk and Run Courses http://www.parkwayhalf.com/
Stephanie@AskAboutRunning.com
Stephanie Atwood, M.A.
WOW Team Founder - Fit Women of the World
Road Runners Club of America Certified Long Distance Running Coach
National Assoc of Sports Medicine CPT
Subscribe to Coach Stephanie's Bay Area Women's Fitness Column
at Examiner.com
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 story of tragedy and triumph that ranges from death and cancer to running races and climbing throughout the world, to growing up as a DeBolt - the family that inspired the Academy Awardwinning 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
"All winners are decisive." - Brian Tracy
Dear WOW Members and Interested Readers,
The season is almost over. WOW! It has been a great year but I will admit to being ready for a break. Solo runs or walks along the beach near my home sounds just about perfect for the upcoming holidays. No 6:30 AM track workouts, no commutes to the East Bay, sleeping in on the weekend…partying on Saturday night…it all sounds good. Come January however, I will be missing you all like crazy!
CIM Marathon December 6, 2009
It’s almost here! Our three marathoners have trained really hard and now they get to reap the benefits of their labor. I can’t begin to tell you how dedicated these women have been. With all the other things going on in life, they have managed their workouts with enthusiasm and dedication. Lauren, Kerry, and Salina, you deserve the best. Here’s to your success! You are already winners in my book…
CIM Relay December 6, 2009
The commitment from those of you training for the WOW Team Relay has been laudable. I have witnessed women who had not run a race before this year, step up to the challenge of running this relay with much more experienced team mates. While the details of life sometimes get in the way I want to commend Marly L, Sonia B, Christy G, Marny N, Sarah T, Filomena B, Yolande S, Heidi H, Ellen G, Gini H, and Kim L for your effort and hard training. The relay should be fun and The WOW Team will be well represented! You make me proud!
Half Marathon and Twilight 5K Training Program for The Oakland Half Marathon
Please join The WOW Team for a 12 Week Half Marathon and 5K Training Program starting January 6, 2010.
Buddies Needed for Oakland Half Marathon Training
If you are interested in volunteering, I will need walking and running buddies and one or two “assistant administrators”. Please indicate how much of the time you would be available on Saturdays, Sundays and Wednesdays starting the week of January 4 – March 28 and which area you are interested in helping out with. Numbers of helpers will be determined by how many total women sign up. Current WOW Members will have preference. Discount or free training will be one of the perks.Thanks!
2010 WOW Team Orientation on December 9 in Oakland
On Wednesday night at 7:00, Alive Chiropractic (4157 Piedmont Avenue) will host the 2010 WOW orientation to training for the Oakland Half Marathon and Twilight 5K. Additionally, we will be answering questions about the 2010 season and WOW goals for the year. Details and directions are available on http://meetup.com/gowowteam. Please try to come to this to share your experience with The WOW Team or to learn more about us. WOW Rocks! RSVP online or thru gowowteam@gmail.com
2010 WOW Team Orientation on December 13 in Walnut Creek
Exciting news! The WOW Team will be offering a training program for the Half Marathon in the Outer East Bay. Jessica and Robert Medsger will head up the 12 week program for novice (run/walk) or intermediate runners that starts the week of January 4. Join us at Sports Basement Walnut Creek at 3:00 on Sunday December 13 for the orientation meeting and discount shopping. Coach Stephanie, Jessica, and Robert will be present to explain the program and answer questions. Details at http://meetup.com/gowowteam and also on http://meetup.com/outer-east-bay-wow-team . Join us! RSVP online, please or contact us at gowowteam@gmail.com
Year End Party on December 12 in Berkeley
Kathleen G has graciously offered her home for our year-end WOW celebration. All WOW participants, their friends and family are invited. This will be potluck format, as usual. Limited to 50 guests total, please RSVP soon. 7:00 PM, directions upon your RSVP. Go to http://meetup.com/gowowteam or E-mail us at gowowteam@gmail.com
January 22, 2010 – WOW Monthly Potluck
Mark your calendar for Friday, January 22, 6:30 PM for our first WOW potluck of 2010. Mayra M has offered her home in Hayward and all WOW Members and those interested in joining may come to share food and the casual get-together of friends in fitness who also like food!
RRCA E-Newsletter Nomination For The Weekly Pep Talk
The WOW Newsletter, The Weekly Pep Talk, has been going out to members and interested readers since 2007. If you feel that it would be worth recognition in the Road Runners Club Annual Awards, I would appreciate your nominating it and seeing what happens. The more “good press” our group receives, the more we can perpetuate the goal of fitness through running and walking for all women, everywhere. Follow the link below to get the full details. Deadline is December 31. Follow this link or go to
http://spreadsheets.google.com/viewform?hl=en&formkey=ckJVeVZETmMtWUd2LVd5N3BGUWdLaHc6MA
Informal Sunday Workouts At Lake Merritt At 9:00 For The Month Of December
No one has stepped up to lead the informal Sunday workouts at Lake Merritt but this does not keep any of you from showing up and doing a loop or two. If you would like to be the unofficial organizer for one weekend or more, let me know and I will list you on meetup. Thanks.
Give A WOW Membership As A Gift
For you or a friend, why not buy a membership to WOW? With so many ways to participate, this could be a great gift or stocking stuffer (coupon booklet?). Contact Stephanie@AskAbouttRunning.com for details and a special “gift” card.
Renew Now, Save $29
On January 1, all memberships will incur a one time $29 administrative fee to join WOW. If you are already on the monthly billing system this does not affect you. If you are a 6 month or 12 month member, this will be a part of all new memberships. Please renew early to save this additional fee. You can stipulate that your membership does not START until 2010 so that you aren’t paying money for December.
Additionally, anyone who has a December membership crossover payment can extend their membership for an extra month or receive a free WOW T-shirt (arriving January 2010) with our new logo. Just let me know which way you want to go.
To Fitness, Friends and Success at CIM!
Coach Stephanie
Details for our workouts this week can be found at http://gowowteam.com/. Thank you to all of you who RSVP at http://meeetup.com/gowowteam - the meetup site that includes all Bay Area Workouts – East Bay, South Bay, North Bay, and SF groups.
MISCELLANEOUS:
Lollipop Run on December 5
If you are not running at CIM on December 6, or if you want to do two races in two days, this is a great cause and fits right in with The WOW Team. Girls on the Run is a nation-wide program and continues to grow. Several of our team mates have volunteered in the past.
The "Girls on the Run Bay Area" Lollipop Run is on December 5 at Golden Gate Park.
The details are as follows:
Who: Enthusiastic men and women who support the mission
of Girls on the Run and are supportive, fun, patient and
can run, jog, or power-walk a 5k or 1 mile distance.
Dates: Race day - Saturday, December 5, 2009.
Pre-race day - one practice session at your buddy girl's program site.
Times: Running Buddies arrive at 8:30am.
Races start at 10:00am.
Program: 10:45 - 11:30am
Location: Golden Gate Park, Music Concourse Bandshell
Cost: A $35 Running Buddy registration fee is your donation
to The Girls on the Run of the Bay area.
Availability: Spots fill up quickly and they are first come, first served.
For more information and to register:
http://www.gotrbayarea.org/volunteer/buddy.asp
EVENTS:
March 27, 2010 - Big Sur Mud Run http://www.bigsurmudrun.org/site8.aspx
May 1, 2010 - American River Parkway Half Marathon Walk and Run Courses http://www.parkwayhalf.com/
Stephanie@AskAboutRunning.com
Stephanie Atwood, M.A.
WOW Team Founder - Fit Women of the World
Road Runners Club of America Certified Long Distance Running Coach
National Assoc of Sports Medicine CPT
Subscribe to Coach Stephanie's Bay Area Women's Fitness Column
at Examiner.com
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 story of tragedy and triumph that ranges from death and cancer to running races and climbing throughout the world, to growing up as a DeBolt - the family that inspired the Academy Awardwinning 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
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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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