Walk Run Workout With WOW May 4 - 10, 2009

Here's the lineup for this week of May 4 - 10, 2009

I hope you can join us for one or more of our weekly workouts. They're fun, in an exercising/sweaty kind of way.

Tuesday, May 5 at 6:30AM at Kezar Stadium, San Francisco. Track Workout , 1 hour

Wednesday, May 6 - Track at Piedmont Track 6:30 PM, 1 hour

Saturday May 9, Great Hiway, San Francisco, 8AM, 1 hour tempo run

Sunday, May 10 - Inspiration Point, Berkeley, 8AM, Walk/Run 30 minutes thru 60 minutes

For directions follow this link All women welcome! Drop-ins encouraged! Join any time.

Questions? Contact Stephanie@AskAboutrunning.com

Personal Bests and More News From The American River Parkway & Avenue of the Giants

Six women set out to finish a half marathon this weekend and that's just what they did! Kathryn L, Heidi H, Gini H, Jennifer M-C, Danielle M, and Ellen G trained for months to get to this weekend. And now, it's over! Here is my letter to them and, let's hope they'll present us with their stories soon! Go Half Marathoners!

Dear Ladies,

Congratulations once more for a race well run! You all put full effort into the event and it showed. I was so proud and pleased with the results.

Please send your race thoughts and experience to share with the other WOW Ladies. It means a lot to everyone to hear your personal story. I'll post them on the blog for all to see. If you have anything you want to share only with me, or the rest of the participants, just reply back to this E-mail.

One final thing...it is normal to fee l a bit of a "letdown" after a big race. Drink well (maybe even some alcohol), eat well, get rest, and start moving again very soon. 30 minutes of walking is great for loosening muscles and "freeing the mind".

You put in so much effort to get to yesterday and today, it is all behind you! How strange, eh? You are all great. Thanks for being a part of The WOW Team. On to the next goal...

Success! Stephanie

Kathryn L Finishes Her First Half Marathon in Style

I realized I didn't have your phone number up in Garberville. It poured on the drive up. It poured on the drive down today.

The race was fabulous weather. The sun came out. It was 71F at my car at race end. I am sore and felt like an old lady walking up to my room on Floor 3 at the Benbow Inn. But I finished and I think I was under 3 hours (have to check the race web site) so met both my goals. I felt good, no blisters. Ended up doing the last few miles with a couple from Texas who were at the same pace. All good.

Thank you for all your encouragement and good training. A woman from Berkeley got 2nd or 3rd place...Diane Dr....something. Best, Kathryn

How did the American Parkway go?

Next Day...
My chip time shows slightly over 3 hrs (3:1:11 I think), but I increased my pace from 14:45 at the Brickyard to 13:49, so was happy with that and the completion (and I felt overall good at the end!). See you at the track!--Kathryn

Join WOW - You Have Choices! Prices Going Up June 1

You have options on how to join WOW from a one day drop-in pass to an annual membership. Here is the breakdown:

1 Day Drop-in Fee $6.00 (cash or check) Pay on site

6 Pak Drop-in coupons for $30 (cash or check) Pay on site

Monthly recurring credit card membership for $19.99 (pay thru PayPal)guaranteed for 6 months

6 Month Membership for $110 (cash, check , or credit card) one time payment

12 Month Membership for $200 (cash, check, or credit card) one time payment

Make payments to ALTB International, Inc. Prices going up June 1.

Measure Your Current Fitness Level - Take Your Resting Heart Rate

As a start to our series on fitness, Walk Before You Run, there are 2 things to do right away.

1. Check with your doctor that you are fit to do the activity you are participating in
2. Document you resting heart rate so that you have a base to work from to measure your improvement.

Resting Heart Rate - How to Take it, What it Means

To establish your resting heart rate, I want you to take your pulse in the morning, before you get out of bed. Time your heart rate for 60 seconds and record that time. Do this for a week. If the numbers are similar every day then you have your base, resting heart rate. If the numbers vary more than 10 beats per minute (bpm) then you know that something was affecting your rate and, get a few more days of information to see a norm established.

A normal, healthy person will have a rate of about 60 - 80 bpm.

Once you have a base, you can try to improve the strength of your heart through your activities. When you work your heart at a level where you start to sweat and breathe hard, you are exerting more effort than normal and this will strengthen your heart. Eventually, you will notice a lower resting heart rate becasue your heart will pump stronger. When your heart pumps stronger, it needs less beats to send the necessary blood through your system. This is how you can measure cardio improvement.

Start tomorrow morning, getting your base. In the meantime, keep exercising too. If you have questions, contact me at Stephanie@askAboutRunning.com I am certified as a coach and personal trainer. I'd love to hear from you.

To Fitness! Coach Stephanie

Race Discount for WOW Participants

I try to get us discounts for race events, whether we are training for these as a team, or not.

If you are planning to run The ING Bay to Breakers, please register under the WOW Team. Team Discount Code for $5 off. Enter the code: WOW2009B2B when prompted.

Register here: http://www.ingbaytobreakers.com/registration/rwp.html

The Stadium to Stadium Race is another group event. We are listed as a club under WOW Team. Discount code Team2009 Look for us in the Club competition area. Reigster with WOW if you plan to run this event.

"Hi Stephanie - yes! We are holding the Running Challenge. I have posted your team "WOWTeam" on both the Stadium home page at http://www.stadiumtostadium.com and on active.com. When your team members register they should select WOWTeam as the answer to the question - Discount Code = Team2009

The San Francisco Half or Full Marathon (or 5K). If you use a paper application you can get a WOW Team Discount. Ask me to bring you one at our next workout.

All for now! Coach Stephanie

Walk Run Workout With WOW April 27 - May 3

Here's what's up... The week of April 27 - May 3, 2009

Tuesday, April 28 - Track at Kezar 6:30 AM
Wednesday April 29 - Track at Piedmont Track 6:30 PM

Saturday, May 2

• Presidio Warming Hut, San Francisco, 8AM, 1 hour tempo run
• The American River Parkway Half Marathon, 8:15 AM Go WOW Team!
• Sawyer Camp, San Mateo 11:00 AM 1 hour walk/run

Sunday, May 3

• Harbor Bay Ferry Landing Alameda, 8AM, Orientation to Walking - Walk/Run 30 minutes
• The Avenue of The Giants Half Marathon, 9:00 AM Go WOW Team!

For directions go to WOW Meeting Places or contact Stephanie@AskAboutrunning.com

Welcome YoohJin and Ghazaleh to our Sunday Runs

Welcome to new members Ghazaleh and YoohJin who joined us on Sunday at Point Isabel. Starting your training now will help you get a base for the upcoming Nike Half Marathon in October. We're looking forward to seeing you at the track on Wednesday, too.

Sunday May 3, Walk with WOW - You are Invited

This is an invitation to all women who can walk for 30 minutes or more to join WOW on May 3 for a special Walking Orientation Day.

"The WOW Team promotes lifetime fitness for women through walking and running. The walking section is an essential element to me. I want to make women aware of the support they will have as walkers in our group. I want to form a team of walkers who can count on each other for the fun and encouragement that will keep Sunday workouts as a priority in their week." Coach Stephanie

Details:
May 3, 2009 8:00AM - 9:30AM
Harbor Bay Ferry Terminal in Alameda (go to http://runwalklocations.blogspot.com/ for directions)
$6 Fee, pay at site
Please bring something healthy to eat to share with 5 others. Plates, forks, cups, etc. will be furnished.

WOW Organizer and Coach Stephanie Atwood will talk about the WOW Team and how she sees walkers as an integral part of this group.

The May 3 WOW Team Walk Orientation is about you, as a walker. After introductions and a brief questions and answer period, we will all take a scenic, steady, 30 minute walk along the gorgeous path at Harbor Bay, featuring the San Francisco Skyline, Bay Bridge, and portions of the Golden Gate.

We will stretch a bit to finish the workout and continue the orientation by sharing food at the picnic tables near-by. Coach Stephanie will describe her ideas for the group and there will be time to answer questions from all women.

Please RSVP thru http://meetup.com/GoWOWTeam There is a $6 drop-in fee. Current members are free.

Questions? Please contact Stephanie@AskAboutRunning.com

The WOW Team is a women's fitness group dedicated to lifetime fitness through walking or running. Join Us!

Vote for WOW as Your Favorite!

Vote for WOW as Your Favorite Running Team in SFGate!

Here's the deal...If The WOW Team gets the most votes, we will be listed as the best running team in the Bay Area on SF Gate. This will be great publicity for our wonderful group and the amazing women members!

Please follow the link and vote for WOW. Recruit your friends and family too. Anyone can vote.

Don't delay. There is a deadline. Go to http://baylist.sfgate.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250

Thanks!

Walk, Run, Workout With WOW April 20 - 26

Here's What's Happening...April 20 - 26, 2009

Tuesday, April 20 - Track at Kezar at 7AM. Meet NE corner of track

Wednesday April 21 - Track at Piedmont Track 6:30 PM. Meet in bleachers, second set toward Wildwood Avenue

Saturday April 25 - Sawyer Camp, San Mateo Timed, Fun Run/Walk, 8AM. Meet at the main gate, south entrance. All paces are possible. Just be ready to put in full effort running or walking and receive a ribbon at the end.

Sunday, April 26 - Point Isabel, 8AM, Walk/Run 30 minutes thru 10 miles. Meet near the pedestrian bike and walk path. Mud Puppy Parking Area but away from the dog walking section. For directions go to WOW Meeting Places or contact Stephanie@AskAboutRunning.com

Join us!

New Members this Month

Welcome to New and Renewing WOW Members for April:

• Christy G
• Dawn H
• Kim L
• Sharmaine M
• Anna S
• Amber N
• Holly H
• Marny N
• Rosa A

Half Marathon Participants for May 2/3

This is my list. Please tell me if I missed your name. Now, GO WOW Team!

Heidi H
Kathryn L
Danielle M
Gini H
Ellen G
Jennifer M-C
Kathleen G
Stephanie A

Would You Attend A Women's Wellness Retreat?

Wonderful helper Grace F is working with Coach Stephanie to create a Women's Wellness Retreat. Does this sound good?

Please send your comments via this blog or via E-mail. Here are the kinds of comments to be considered?

How far would you travel?
Do you prefer one overnight or two?
Do you want budget accommodations or to be pampered? (consider the cost)
What would you be willing to pay for a weekend retreat? ($150 max, $250 max, $500 max, more?)
What would you like to have included? (educational seminars, fitness workouts, good food, massage, yoga, running, walking, wine tasting,...etc)
What dates are preferable? Sept 19-20, Sept 26-27, October 24-25, Spring 2010?

All comments are welcome at this time. We are just formulating the concept. Your input is invaluable. Thank you!

Walk or Run on May 17 - An Alternative Race to The Bay to Breakers

If you're in the South Bay or just want to avoid the mayhem of The Bay to Breakers, here's an alternative. I have no personal connection with this race except that Umang Barman asked me to post it on our sites. Anything for fitness. There is a walk and run competition. Good luck!

Event Details
Event name ILP Annual Race for literacy '09
Date: May 17, 2009
Time: Race Starts at 9am
Venue: Shoreline Park Mountain
Registration:
http://www.active.com/page/Event_Details.htm?event_id=1693477&assetId=5839f53a-a156-475e-a150-80fbf3a58be2

Contact Ajay Matai - amatai@gmail.com Umang Barman - umang.barman@gmail.com

Join WOW Member Amber for Sunday Hikes in SF

New member Amber N is definitely a "go-getter". Besides running with WOW on Tuesday and Saturday, she also volunteered to lead hikes on Sundays in The SF Area. Great idea Amber!

Look for full details about Amber's hikes on http://www.meetup.com/GoWOWTeam/calendar/10238655/http://www.meetup.com/GoWOWTeam/calendar/10238655/

FYI, Amber is offering these hikes at no charge. All women welcome!

Walk Run Workout With WOW April 13 - 19

Here's what's up... The week of April 13 - 19, 2009

Tuesday, April 14 - Track at Kezar at 7AM. Meet NE corner of track

Wednesday April 15 - Track at Piedmont Track 6:30 PM. Meet in bleachers, second set toward Wildwood Avenue

Saturday April 18 - Kezar, San Francisco, 8AM, 1 hour tempo run. Meet at the columns in front of the stadium on Frederick Street. Main Entrance. All paces are possible. Just be ready to stay on the move for 60 minutes total. Our faster runners are averaging 8 1/2 minute miles. The slower movers are anywhere from 10 - 12 minutes per mile.Kezar offers a variety of runs into Golden Gate Park from here.Street parking is available. We'll go for coffee after for anyone who has time.

Saturday, April 18 - Sawyer Camp - 11:00 for a one hour easy run/walk. Meet main gate, south entrance.

Sunday, April 19 - Berkeley Marina, 8AM, Walk/Run 30 minutes thru 13 miles. Meet Sea Breeze Market Parking Area.

For directions go to WOW Meeting Places or contact Stephanie@AskAboutRunning.com

I think Stephanie is a real pro who enjoys what she does. ” —Amber in SF

Results From The Brickyard Race Are In!

While overall thoughts about this race varied from "worst" to "wonderful", the results are in and you can look at your time and place by following the link http://www.geocities.com/brickyardrace/.

Notice that WOW member Virginia Hall came in first in the "no age" category. Go Virginia! Whatever it takes! That's our motto, right?

Congratulations again to all of you who participated. We'll be doing this again next year so, start planning your hill strategy...

Photos are availalbe thru Zero Day Photography. Foolow the link to see all of the race photos, including yours! Brickyard Photos 2009

Welcome Amber and Anna to our Saturday Tempo Runs

Saturday, April 11
It was a real pleasure to run with Anna and Amber on Saturday, April 11. We headed out along the Great Hiway, first toward Cliff House then retracing our steps and running toward the zoo. Both ladies were definitely fit enough to run 60 minutes well.

Anna could have run faster but we were lacking our fastest contingency, so she plodded along with me. Marny and Holly kept a steady pace with Amber.

The coffee and cinnamon toast afterward was a real treat and there was no shortage of things to talk about. I hope we see you all again soon!

Super Easter Sunday Run In Alameda

April 12, 2009
The girls came through with flying colors! It was a gorgeous day in Alameda.

We covered anywhere from 3 miles to 12 miles with Christina and Kathleen going farther than ever before!

Donald and Cassandra handed out water, gator-ade and snacks. They were very helpful and welcome at 2 miles and 8 miles.

With 3 weeks to go before the American River Parkway Half Marathon, I have total confidence that these women will succeed!

Bay to Breakers Team Challenge 2009

Join the WOW Team in Making History!

From Josh at Bay to Breakers Headquarters... "Please feel free to forward this email to your club members to be a part of the challenge. Thanks again for all your support of ING Bay to Breakers."

Welcome to the ING Bay to Breakers Running Club Challenge! ING Bay to Breakers is excited to announce new club incentives and discounts for participating running groups. The Running Club Challenge is in support of local running clubs who have made ING Bay to Breakers a world class 12k event for the last 97 years.Additionally, new for 2009 is start line corral placement. All athletes are required to indicate an estimated finish time to be placed in the appropriate corral to ease start line congestion.

The Running Club Challenge will have two divisions: speed and size. Speed is the total time of your top 5 runners and size is the overall number of people in each club. Centipedes (a group of 13 runners tethered together) are counted in the size category, but not the speed category. When you register for the Running Club Challenge, you will be automatically tracked by “club” based on your unique password. To register please visit:

http://www.active.com/event_detail.cfm?event_id=1654027
You MUST enter your password when prompted: WOW2009B2B This is an exclusive password and is only for your running club. Signing up for the Running Club Challenge will get each club runner the following:

• Inclusion in the 2009 ING Bay to Breakers Running Club Challenge
• A racing bib, collectable timing chip, and starting corral position (selected by the participant at registration)
• A race participant shirt
• Opportunity to have an elite athlete visit your running group. Details will be sent to your club president

If you are an athlete who would like to be seeded or subseeded, follow the registration link and select corral A. Print off your registration confirmation AND verification of seeded/subseeded performance. More info: http://ingbaytobreakers.com/registration/seeded.html

Need a training schedule? Just ask Stephanie@AskAboutRunning.com

The Weekly Pep Talk, April 6-12, 2009

Hello All!

I'm still working on the new format so, thank you for your patience. My goal is to limit redundancy but give you easy "bits" of information that don't take too much time to read. Here's what is included below:

• A recap of the tough Martinez Brickyard Run on April 5
• Walk Run With WOW This Week - Where Are We?
• Exercise Of The Week
• FAQ's
• And more...
  
  Also go to http://meetup.com/gowowteam/ for a calendar of WOW Events.

Read on... Coach Stephanie Stephanie@AskAboutRunning.com

Martinez Brickyard Race Recap - WOW Shines Again!

Sunday, April 5 @ 1:15PM

11 WOW Females took off at 8:30 this morning to run 4 or 8 hilly, hard miles. They all finished in great style. I was truly proud of each of you.

The list included:
Kathryn Levenson
Emily Levenson
Ellen Gordon
Yolande Crawford
Kathy Burrows
Pam Quintella
Gini Hall
Christina Hawkins
Danielle Montague
Jennifer Montague-Clark
Coach Stephanie Atwood

The weather worked in our favor as we had a windless, cool start that grew steadily warmer. The water stations at 2,4 and 6 miles were great because we were working hard from the get go. This course continues up and down for the entire route. We did get a few breaks along the way but the next uphill was never far away. Even the finish was on an uphill slope!

Congratulations to each of you for the effort you put into this event. Special congrats go to the 8 mile finishers Yolande, Pam, Kathy, Christina, and Ellen. Great job!

And one final "Super job" to the youngest WOW Participant, 8 year old Emily Levenson. Keep up the good work!

On to the American River Parkway and Avenue of The Giants Half Marathons!

Walk Run Workout With WOW April 6-12

Here's what's up... The week of April 6-12, 2009

Wednesday April 8 - Track at Piedmont Track 6:30 PM

Saturday April 11 - The Great Hiway, San Francisco, 8AM, 1 hour tempo run

Sunday, April 12 - Harbor Bay Ferry Landing Alameda, 8AM, Walk/Run 30 minutes thru 12 miles

For directions go to WOW Meeting Places or contact Stephanie@AskAboutrunning.com

Exercise of the Week

Dynamic Stretch Warm-Up

All workouts should start with a warm up. At least 5 or 10 minutes is normal. This gets your heart and other muscles prepared for the additional stress you will be putting on them. when you move into the main phase of your workout. Dynamic stretching helps prevent injuries and makes you more efficient at your chosen activity. This is why gradual exercises, similar to the final activity, are ideal for warm-ups. This is why The WOW Team all walk for 5 minutes together before we start our weekend workouts.

I, for one, feel that the term should not be "dynamic stretching" but should only be "warm-up". I think it causes confusion. The "static stretching" we do at the end of a workout is a very different action than what we do at the beginning of a workout. For now, I'll go with the flow in the industry but mentally, I'm thinking "warm-up".

I highly recommend the e-book series "6 Minute Circuits Workout Dynamic Stretch Warm-Up". The book on goes into more detail about the subject and offers suggestions and pictures to be totally "warmed up" and prepared for starting your full-on workout. Check it out at Dynamic Stretch Warm-Up. There's even a free download.

Warm up is an integral part of a healthy, complete workout.

FAQ's - Real Questions From Real Women About The WOW Team

Holding People Up...
"I just joined the group and would be interested in running ...on Sunday but I'm a little worried that I am too out of shape for the group! I can definitely walk for at least 30 minutes or longer, but I have terrible endurance when it comes to running and my goal is to build that up. I would like to come on Wednesday to the Piedmont track and at least I know there that I won't have to worry about not keeping up, but how does it work on other runs? People won't have to wait up for me if I'm lagging, will they? Thanks!" T in the East Bay

Dear T,
Your question is what this group is about! What I mean is that we want ALL WOMEN to get out and exercise. You have to start somewhere, right? My only requirement is that you can be on your feet, moving, for 30 minutes. I don't mean fast, I don't mean running. I mean that you have to have the stamina to move continuously for a minimum of 30 minutes. The rest will come if you stick with it. I hope to see you on Wednesday, Sunday, and for many workouts to come. I see a half marathon somewhere in your future.
Best, Coach Stephanie

Getting Back Into Training After Being Sick...
"Hi Stephanie, I've been sick with a cold since last Thursday; the last time I did any exercise was at the track 8 days ago. I'm not sure I'm ready to tackle a 12 miler but I don't want to lose the fitness I've gained. What to do?" VM, San Francisco Dear VM, Not to worry. While sticking to a training schedule is important, it's not the end all if you miss a few days. It's actually more important to be healthy and rested than to push yourself before you're ready. If you're feeling up to it, try a modest run (or walk) for 30 minutes and see how it feels. Take it from there. More is OK. Less is OK too if you don't feel right. Your mental health plays a big part in your overall health so don't stress. I want you to be happy, healthy, and stoked to get back to training. It'll come... Coach Stephanie

Free Membership For Cancer Victims...
I see on your website that you offer free membership for cancer survivors. Does it matter what kind of cancer? I ask because I have had a battle with cancer, but wanted to know if you made a distinction between internal/organ cancers or external/skin cancers.
Thanks, Jen

Hi Jen,
Thanks for your question. I originally started out thinking breast cancer but have broadened my scope. Here are the parameters:

If your sense of mortality has been impacted by your cancer, I want this group to support you in your fitness and mental well being. So, in simpler terms, if you feel that your life has been forever changed by your cancer, please use our group for all the benefit that it can bring - at no charge. Your call! Sincerely, Stephanie

Send your questions to Stephanie@AskAboutRunning.com or enter them right into this blog as a post below. Thank you!

Run At All On Easter? Please Let Me Know...

I just caught up with next week and realize that it is Easter. Here are the questions: If I change our workout from SF to Alameda, who would come? What I would like to know right away is:

1. Will you come to Alameda at 8:00 on Easter Sunday - yes or no?

2. If yes, would anyone like to go out to brunch after?

Thanks, Stephanie

What Women Are Saying About WOW!

2/09 "Stephanie is a terrific coach: encouraging, offering individualized attention, and experienced. She sets an welcoming atmosphere at her training runs/walks, and offers a great variety of venues and times. This meetup is a great place for serious walkers and runners who want the support of a group and a coach to get ready for an event. ” Heidi, East Bay

1/09 "I have truly enjoyed being part of the group and look forward to some fun runs this year." G.H. Oakland

12/08 "Stephanie plans all runs independently, marks the distance on the trails before we arrive, and has water and snacks ready weekly. She regularly communicates with the group as well.

Stephanie is very kind, considerate and patient. She has an excellent sense of humor in all situations and never seems to get stressed." S.M. Alameda

11/08 "Thank you for a wonderful walk and for the advice on focusing on distance with walking. I felt so great after the walk." :-) K.W. South Bay

10/08 "It was great to be able to get outdoors and be active with other people. I really appreciated that Stephanie took the time to help me go at my own pace." K.W. South Bay

9/08 "I really enjoy running together with other members. I can feel that I am getting better every time after running. Thanks," L.Y. East Bay

Send comments to: Stephanie@AskAboutRunning.com
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Copyright ©ALTB International, Inc, 2007 - 2009

6 Minute Circuit Workouts are Great!

I've been using this system for myself and for my boot camps. I love it! It provides workouts, photographs to help you know how to do the exercises right, and is based on 6 minute segments or 60 minutes overall.

I highly recommend it as a great resource for women. Now, if you just want to rely on me to tell you what to do, just come to my workouts and you'll get to see a bunch of these exercises in action!

I'm still working on Ellen G to try this because she has improved so much that a good core strength workout will make a huge difference in her running times. She is not the only one who can benefit, believe me...

I hope you'll try it. Just follow this link and Click Here! Don't let the "sexy" photos turn you away. This stuff is good, solid, exercise. Maybe some of us will come out looking like the photograph but that's not MY GOAL. I'm in it for the substance and it's good.

Go for it!

There's also a free workout to download and it's very good. check it out. It's good stuff, honestly.

6 Minute Circuit Workout Click Here

"If anyone wants tips from a professional trainer then this is the meetup to join."
— Yvette

From http://meetup.com/SFRunners

Walk Run With WOW This Week

March 30 - April 5, 2009

Wednesday, April 1 - 6:30 PM Wednesday Track Workout at Piedmont High School. Walkers and Runners Welcome!

Saturday, April 4 - 8:00AM at The Warming Hut in the Presidio, San Francisco. One hour tempo run. Join us for coffee after, too.

Saturday, April 4 - 11:00AM Sawyer Camp - all women welcome! Run or walk or mix them for a 60 minute workout.

Sunday, April 5 - Join the WOW Team at The Brickyard 4 or 8 Mile Run or Walk in Martinez. Full details and registration information are available thru this link or look below in the blog for information about the WOW Discount and other group race details.

Note: If you do not race you should be doing 12 miles this weekend. If you race, the intensity of the 8 mile race makes up for the shorter distance.
Topic of the Week - Race Strategy

For directions please follow this link All women welcome!. Drop-ins encouraged! Join any time.

WOW Member Gail O Shines in her First Race Ever!

I think this is the first of many...Go Gail! Coach Stephanie

"Stephanie: I'm sure Gail wouldn't pass it on, but I will. She had a great first race in the Pasadena Marathon 5K. From the 5:00 a.m. wake up call, to the cold rain at the 6:50 a.m. start. She finished 430 our of 770 runners at 35:54 and placed 5th in her age group. I was very proud of her. David"

The WOW Team Got Into The Nike Half Marathon on October 18

It's official! The WOW Team got picked in the lottery as one of the groups to run the upcoming October 18 Nike Half Marathon. As Yolande said "I am stoked!" We've been trying for 3 years...

There are other ways for you to join if you didn't opt for the lottery so, start thinking October 18, Nike Half Marathon. WOW will be there, dancing and prancing and running all the way to cross the finish line.

This year, I'm turning in my keychain for a necklace!

Members Participating: Let me know if you're part of this group.
Stephanie A "Yahoo!"
Yolande S "I am stoked!"
Virginia G "Wheeeeee!"
Pam Q "I'm signed up, too. I'm so excited!!

"I am interested in becoming a runner...

"Hi Stephanie! I am interested in becoming a runner. I have not had much experience running outside but I do try to run/walk on the treadmill at the gym. I have been on an exercise "break" due to many excuses :) however, I am ready to get motivated and get started. Do you have any meetings appropriate for beginners? Thank you, Keri in San Francisco

Exercise Of The Week

Standing Bicycle

For tighter, stronger abs without having to lie down try this standing bicycle exercise. Great for cross training for runners, walkers, and all women interested in having a stronger core.

Stand tall, back straight. Bend one knee and, without bouncing, bring it up to touch the bent elbow. Alternate sides, bringing each knee up to the elbow directly above it. To engage the oblique abdominals do this exercise and bring knees up to opposite elbow.

Repeat each exercise enough times to start feeling a burn in your abdominal area. Normally 50 - 100 repeats. This can also be done with resistance bands for additional intensity.

Recap of Sunday Run/Walk WOW Team Workout

March 29, 2009 - Berkeley Marina

Ann and Vriginia headed out at 7:30AM to mark the course while most women showed up just before 8AM. I described the course and sent ladies off for 3 - 11 miles.

The weather was great. We lost Hedi at mile 4 on her way to Cesar Chavez Park. She was moving fast! Danielle and Melissa did their walk/run thing with 11 miles as their goal. Heidi. Ellen, Kathleen, Sharmaine, Kathryn, and Gini set their own paces and I got to run or walk with almost all of them.

I think several of our group went farther today than they've gone in their training this year. Congratulations! Heidi was burning rubber her last few miles and finished the 11 miles looking strong. Ellen picked up the pace for the last 2 miles and also finished her 11 mile workout looking strong.

Good workout everyone! I hope to see you next week at the Brickyard Race in Martinez.

Current Events

Dear Stephanie: Before I forget, these are the dates for the runs our ham radio team support. The Danville and Lafayette runs are well supported and fun. I haven't ever made the Triathalon so don't know about that one.Best, Kathryn Levenson

5/3 Devil Mtn Run, Danville http://www.chofoundation.org/events/register/devil-mountain.html

7/4 Both Danville and Orinda usually have short runs before their parades. http://www.kiwanis-srv.org/parade.asp for Fun Run, http://sf.funcheap.com/2008/06/17/the-annual-orinda-fourth-of-july-parade-celebration/ with 8AM run.

9/26 Bethel Island Triathalon http://www.onyourmarkevents.com/BethelTriInfo.htm

10/25 Lafayette Resevoir Run http://www.lafayettechamber.org/pages/resrun.htm

Get Your Room Reserved and Your Space Confirmed for The American River Parkway Half Marathon

The American River Parkway Half Marathon for Walkers and Runners price goes up after April 6. Be sure to register online at http://active.com for this WOW Team event.

If you wish to share lodging, please go to our blog at GO WOW Team and make your request. We can all coordinate on that site. Details for the rooms can be found at http://parkwayhalf.com/faq-home.htm at The Residence Inn Cal Expo. The Half Marathon Rate is gone but you can still use your Triple AAA discount or pay the regular rate.

I have reserved a room that can sleep 4 – 5 and ALSO HAS A KITCHEN. The cost per person is $50. Let’s do dinner for the whole group, the night before, in my room. If you would like a space in my room, first come, first serve! Let me know and bring me a check, please.

As for dinner, all WOW Women are invited to join us in the room. Let’s each bring a dish.

6 Weeks Left before The American River Parkway and Avenue of the Giants!

The training is going well and WOW Women are well on their way to success! We are putting in the big miles these days but the training has been gradual. Congratulations to all of you for your fortitude! Keep it up!

This week, March 29 is another 11 mile workout. Walk, run or walk/run.

Register on http://active.com for the May 5 Event in Sacramento.

Sign up by April 6 for the best price!

Great Fun and Success at Lifelong Fitness Alliance Race in Stanford

"Satisfaction lies in the effort, not in the attainment. Full effort is full victory." – Mohandas Gandhi

I had the opportunity to watch WOW Women attain new heights this weekend. It was incredibly gratifying to watch!

Kate W finished her first ever race at the 5K event in Stanford this past Sunday! Kate works out with the South Bay WOW Group at Sawyer Camp and has steadily improved from when she first joined in 2008. She and I have had some wonderful discussions during our training run/walks. You’ve come so far Kate. Congratulations! I know this is only the beginning for you…

Our veteran runner Sarah T set a personal record in her 5K race, running sub-8 minute miles! And, honestly, I know she has more to give. This lady has lots of potential to run hard. Go Sarah!

Mayra M brought her mother to the Lifelong Fitness Alliance Event and they walked the 5K course together. Mayra, who was recently married, is getting the whole family fit. After our run at Harbor Bay Alameda a few weeks ago, she jumped on her bike to meet up with hubby for another circuit of the island! I commend you Mayra and celebrate your commitment to fitness and your family.

And then there’s Gini H. This woman is as steady and humble as they come! Gini gets out there and does her thing, no frills, no fuss. She’s going back to Montreal for the half marathon again this year. Keep up the good work Gini. It is such an honor to have you in the WOW Team.

Walk/Run With WOW This Week

The week of March 23 - 29, 2009

Wednesday, March 25 - 6:30 PM Wednesday Track Workout at Piedmont High School. Walkers and Runners Welcome!

March 26 - RRCA National Convention begins

March 27 - WOW hosts RRCA Convention Dinner 5:30 - 9:30PM

Saturday, March 28 - 8:00 AM Saturday Timed Run/Walk at Sawyer Camp - all women welcome! Run/Walk 3 - 6 miles. All finishers get a ribbon!

Sunday, March 29 - 8:00 AM Sunday Walk/Run at Berkeley Marina, Berkeley Run/Walk 30 minutes, 60 minutes, or 11 miles for half marathoner.
Topic of the Week - Pace/Form from 8:00 - 8:15 AM


For directions please follow this link


All women welcome!. Drop-ins encouraged! Join any time.

April 1 Deadline for Discount to do Martinez Brickyard Race

What: Martinez Brickyard 4 or 8 Mile Walk/Run Discount Reg with The WOW Team

When: April 5, 2009 8:00 AM

Register now for the upcoming Martinez Brickyard Run/Walk. WOW will be there! We have arranged a $15 registration fee. Wehn you pre-register enter $15 in the Team Per-reg box along with the code WOW. Let's get a good sized group together for this one! Walkers and runners are invited and welcome! It is a fun, low key event. I hope to see you there! Race starts at 8:30 AM.

April 5 - Martinez Brickyard 4 Mile Run/Walk, 8 Mile Run http://www.geocities.com/brickyardrace/

Current WOW participants:
Stephanie A
Mayra M
Danielle M
Jennifer M-C
Yolande S
Sarah T
Marny N

Details: Noel, Sandy, and I did this last year. Sandy was hard core and did the 8 miler. Noel and I were strategic and did the 4 miler. We all had fun! I know from experience that this is a good one. The course is hilly so, be prepared!

I promised 20 participants for our group to get a $5 discount! Sign up your friends and families on the mail-in application listed above and enter WOW Team where it asks for the pre-reg group name. the entry fee is only $15. if your pre-register. This is a bargain so, sign-up now and let me know. I'll add your names to the list above.

Let's car pool, too! Let me know when you register. Thanks!

Learn more here:
http://www.meetup.com/GoWOWTeam

Walk/Run With WOW This Week

The week of March 16 - 22, 2009

Wednesday March 18 - Track at Piedmont Track 6:30 PM

Saturday March 21 - Kezar Stadium, San Francisco, 8AM, 1 hour tempo run

Sunday, March 22 - Inspiration Point, Berkeley, 8AM, Walk/Run 30 minutes thru 11 miles

Sunday, March 22 - Stanford Dare to Be Fit 5K Walk/Run, Community Event 7:30 AM

For directions please follow this link

For the specific events we're training for, go to The Weekly Pep Talk

All women welcome!

Drop-ins encouraged! Join any time.

Walk/Run With WOW This Week

The week of March 9 - 15, 2009

Wednesday March 11 - Track at Piedmont Track 6:30 PM

Saturday March 14 - The Great Hiway/Fulton Ave, San Francisco, 8AM, 1 hour tempo run

Sunday, March 15 - Point Isabel, El Cerrito, 8AM, Walk/Run 30 minutes thru 10 miles

For directions please follow this link

For the specific events we're training for, go to The Weekly Pep Talk

All women welcome!

Drop-ins encouraged! Join any time.

Run, Walk, Workout with WOW March 2 - 8, 2009

March 2 - 8, All Women Are Invited to Join Us! Walkers, Runners Welcome!

March 4 - Piedmont track, 6:30 PM multiple workouts

March 7 - SF Presidio Warming Hut Tempo Run at 8:00 AM

March 7 - Sawyer Camp, San Mateo 11:00 1 hour run/walk

March 8 - Harbor Bay Ferry Terminal, Alameda 8:00AM 30 minutes to 9 miles or 100 minutes

Join us!

For directions go to Weekend directions

Where is WOW The Week of February 23-March 1

WOW is moving! Rain or Shine! Join us!

Wednesday, February 25 - Track at Piedmont High School, 6:30 PM - 7:30 PM

Saturday, February 28 - Sawyer Camp Timed Run/Walk 8:00 AM
Location Sawyer Camp/South Trail Entrance
Take Black Mt. Road Exit
Skyline Blvd, San Mateo, CA 94401

Sawyer Camp, about 20 minutes south of San Francisco is a great place to run. It's varied, safe, and has the miles marked. What more could runners ask for!

Try this out for a drop-in fee of $6 or, if you're a WOW Member, it's included in your 6 month or 12 month membership.

Look at the complete schedule for details of all workouts for WOW Members or check out the site at http://meetup.com/GoWOWTeam

Sunday, March 1 - Sports Basement at the Presidio in San Francisco
We're running 8 miles max and 30 minutes minimum while we will also meet at Sports Basement to go over the training details for the SF Marathon, Half Marathon, and 5K.

For directions please follow this link

For the specific events we're training for, go to The Weekly Pep Talk

All women welcome!

Drop-ins encouraged! Join any time.

East Bay, South Bay, and SF Workouts - Every Week

Oh yes! Always trying to make things better. Here's the latest...Sarah T., Yolande C. and I are are leading SF and South Bay runs on Saturdays. You are encouraged to join us.

Sawyer Camp workouts, every other Saturday, will always feature a 3 mile route and other distances based on need and current training goals.SF Workouts will be for 8 - 10 minute milers (based on 10K race results). This group will run for an hour at a tempo pace, geared to improve time and pacing for relatively serious runners.

Our Sunday runs feature the same workout as the Saturday, Sawyer Camp agenda. These start at 8AM whereas the Saturday workout happens at 11:00. You have choices!

There's something for everyone! Women, please try us out. We want you on our team!
Questions? Contact Stephanie@AskAboutRunning.com

Kaiser Half Marathon and 5K Notes...

Congratulations Ladies, You did it! Thanks for sharing your experience with the rest of us...

From Sonia B...
It was fun. I didn't see anyone from the group but there were lots of walkers in the 5k. Beautiful day!

From Pam Q...
We had a good race...lots of nice downhill in this one! We ran a pretty solid10:00 minute mile. We saw Virginia and Ginny cheering us on right before we headed uphill for the last stretch, so it was prefect timing! It was a good race, hard at the last mile, but we did it. Thanks for all the encouragement!

From Kathy B...
Ditto on Pam's report--It couldn't have been better weather --almost too hot---- Also-- though Pam and I have run many races together this was the first one we crossed the finish line together. Overall it was a great day--all runners/walkers very courteous/friendly-- will definitely do this one again since its really the only Feb. race Thanks!

From Virginia G...
We didn’t see Sonia, Debbie and River but Pam and Kathy looked really good I think they finished under 2:30.

Ginny and I stayed at the 12 mile marker and just cheered for everyone for about 1 and half hours… The weather was go good we didn’t want to leave.

http://results.active.com/pages/resultsCalendar.jsp?&orgID=218713
link for the race result.

Ginny and I average about 40 mins for the 5K

What Are We Doing the Week of January 26 - February 1?

For those who can't make it to Sunday's Kaiser Run, we'll do a workout on Saturday at Lake Merritt at 8:00 AM

We've started here before. You can usually pick us out over the Fairyland participants because we don't have any kids! Plus, it's early. I don't think Fairyland is open that early.

1 circuit of the lake for general fitness

50 minutes for novice trainees (ARP* or AG*) Walk/Run

6 miles for intermediate trainees (ARP or AG) twice around the lake, easy

There is a drop-in fee of $6 or you can ask about joining long term. Thanks!

*American River Parkway Race on May 2
*The Avenue of the Giants on May 3

Get Ready, Get Set, Go for Water with Blue Planet Run

The WOW Team is working with Blue Planet Run to bring safe water to the world. If you want to get involved, check out all the ways you can do it. I love this organization! They have heart...

Update 1/24/09
By popular demand, Blue Planet Run has created a new GET INVOLVED section on our website to help YOU quickly find ways to support safe drinking water projects today! http://blueplanetrun.org/get_involved

Have less than 15 minutes to spare? We have ways you can help.
Want to do more? We have new ideas to get you started!

There are many ways to raise funds. Check out our ideas page. http://blueplanetrun.org/get_involved/fundraising_ideas

Check out our programs for:

Athletes/Teams ? Team Blue is waiting for your next athletic event. http://blueplanetrun.org/programs_for/athletes

Students/Schools ? Sponsor a Water Awareness fund drive. http://blueplanetrun.org/programs_for/students

Sponsors/Partners ? Look at our list of needs. Learn about our exciting new partners and how to become one! http://blueplanetrun.org/programs_for/sponsors

Writers/Bloggers ? Publish your support - become an online author! http://blueplanetrun.org/programs_for/writers

WATER YOU WAITING FOR?

In 2008, Blue Planet Run Foundation provided $260,000 to 72 water projects in 8 countries throughout the world through the Peer Water Exchange, our global online community of water NGO's (non-governmental organizations).

These grassroots groups have the right knowledge, resources and local commitment to ensure the long-term success of water projects at the lowest cost. Our Peer Water Exchange community has grown to 46 partners and more are waiting to join. Together we have created 214 safe drinking water projects in 18 countries, serving more than a quarter of a million people.

Our partners are eager to work with Blue Planet Run on even more projects in 2009 so we can save lives together!

Please GET INVOLVED or make a donation today! https://blueplanetrun.org/ext/donationformR2/g_donation_stp_new1.php

January 12 - 18 What is WOW up to?

OK, the first workout for the week is on Wednesday at Piedmont Track in Piedmont at 6:30 PM.

This week, we have a big Sunday run at Golden Gate Park, 13 miles for the women who want to get in their final long run for the Kaiser Half Marathon on February 1.

Women, join us! We offer other distances too for walkers and runners. Start with 30 minutes or move up from there.

Directions can be found at http://runwalklocations.blogspot.com or http://meetup.com/GoWOWTeam

Meet at 6th Avenue and Fulton Street, just outside of the Golden Gate Park at 8:00.

Email me at Stephanie@AskAboutRunning.com if you have questions. Thanks!

Where is The WOW Team January 1 - 11, 2009?

January 7 - Meet 6:30 PM at Piedmont Track

January 10 - Meet 9:00 AM for a co-ed "Pacer's 1 Hour Run" at Sawyer Camp

January 10 - Meet 11:00 AM for WOW Team Walkers and Runners at Sawyer Camp

January 10 - Meet 1:00 PM for the "Learn How to Complete A Race Clinic" at Sawyer Camp

January 11 - Meet 8:00 AM at Point Isabel, El Cerrito

January 11 - Meet 10:30 AM at Point Isabel for the "Learn How to Complete A Race Clinic"

Complete your First Race in 2009 - Learn How with WOW!

This half day clinic is for all women new to competition or wanting to improve. Learn the basics of walking, running, and training for a race with other women walkers and runners. This clinic will focus on the Avenue of the Giants Half Marathon. We will go over training details specific to half marathon and the 10K race associated with it. We'll devlop plans for novice and intermediate runners or walkers to finish thier first race or improve their former time.

Join certified long distance running coach Stephanie Atwood for a day of education and encouragement. Want to try competition? You Can Do It!

Throughout the year The WOW Team will participate in and train you for:

• The Kaiser Half Marathon and 5K on February 1, 2009
• The Martinez Brickyard 4 or 8 mile Run/Walk on April 18, 2009
• The Avenue of the Giants 10K, and Half and Full Marathon on May 3, 2009
• Bay to Breakers on May 17, 2009
• The Kona Hawaii 5K, 10K, Half and Full Marathon on June 28, 2009
• San Francisco 5K, Half and Full Marathon on July 26, 2009
• Nike Women's Half and Full Marathon in October 2009
• CIM Marathon and Relay in December
  And more races throughout the year

This one day clinic will teach you how to:

• Walk before you run
• Learn how to pace yourself for any distance
• Learn what to eat and drink for sports
• Learn how to avoid injury
• Guarantee success
• Stay motivated
• Have fun!
  

Cost: $50

When: January 11, 2009

Where: Point Isabel, right after our Sunday workout

Who: The WOW Team. We want you!

6 month and 1 year WOW members are FREE! Go to http://theweeklypeptalk.com/ or http://gowowteam.com/ for details

Discount Entry for Arizona Rock'n'Roll Marathon and Half Marathon

Want a discount for the Arizona Rock'n'Roll Marathon and Half?

As promised, I'll try to keep you posted on upcoming race discounts. This one's right around the corner...
http://www.rnraz.com/ The Arizona Rock & Roll Marathon and Half on January 18, 2009. Get your discount at the link listed.

Deadline January 9, 2009

Use Code RACEAZ to save $10.

Call 800 311-1255

GO FOR IT!

To Fitness,
Stephanie

P.S. Training for SF Kaiser Half Marathon or 5K on February 1, 2009? Check out the details at http://TheWeeklyPepTalk.com or contact me directly at Stephanie@AskAboutRunning.com The WOW Team will be there!

Stay In Control Over The Holidays

We are in the middle of THE HOLIDAYS! In 2008 we moved right from Thanksgiving dinner to holiday parties - all in one week. It's been brutal on the diet control...

I continue to recommend activity as the variable for weight control. Ultimately, you have to get to a point where you can eat well and within caloric limits. But, for those inevitable times when you over indulge, USE ACTIVITY for CONTROL!

Join the dieters who love to party.

Here are some easy ways to burn 50 - 100 calories in minutes.

1. Take 15 minutes to work in the yard or clean the area outside of your home. Sweep the sidewalk, weed the garden, clean the patio furniture, wash the outside windows. For every 15 minutes of moderate activity you will use a minimum of 50 calories!

2. Walk the dog. A brisk 15 minutes walking with "Baby" will utilize up to 100 calories if you can cover a mile in that amount of time. For certain, if you are out for 15 minutes, moving, you've used up at least 50 calories. Good job and your dog will thank you too.

3. Iron, fold clothes, or pick up while the television is on. If you move for a 30 minute show, give yourself a 50 calorie credit against one of those luscious desserts during these holidays.

4. Put on some good music and dance! Who says we can't do this on our own? If your partner is like mine, the chance of going out dancing is close to non-existent so, have some fun with some super music and use up some calories.

You get the gist of this right? Movement uses energy. Calories are energy. Use 'em up! Enjoy the holidays and stay in control by moving and grooving through 2009!

Details for December 1 - 7, 2008

This week is a big one!

The WOW Team travels to Sacramento to run either the CIM Marathon (26.2 miles!) or participate in the 4 person relay on Sunday December 7.

In addition to that we also have 2 track workouts and an informal run scheduled.

Here are the details:

Tuesday track workout at Kezar track in SF (Co-ed)
Wednesday track workout at Piedmont High school (women-only)

Sunday run at Lake Merritt at 8:00 AM

For details on these go to http://RunWalkLocations.blogspot.com or visit the website at http://TheWeeklyPepTalk.com

To fitness!

Take This Fitness Survey

Send your completed survey to Stephanie@AskAboutRunning.com Let's talk! Let's get you fit just the way you want. Just for you!

The WOW Team Wants You
The Premier Women’s Running and Walking Club of America
Fitness Survey

• How many days a week do you exercise (participate in activity that raises your heart rate?)
___None ___1 – 2 ___3 – 4 ___ 5 or more
• What is the amount of time you spend when you exercise?
___ Less than 30 minutes ___30 minutes to 1 hour ___1 hour or more
• Are you motivated to workout on your own? Yes/No
• Would you like to run or walk in a race? Yes/No If yes, what distance?
• Do you try to eat healthy food? Yes/No
• Do you make excuses why you can’t exercise regularly? Yes/No
• Did you know that women start losing bone density as early as 30 years old? Yes/No
• What is your resting heart rate?
____ Don’t know ___Under 60 BPM ___60 – 80 BPM ___81 or above?
• Would you like to lose weight? Yes/No
• Would you like to gain muscle? Yes/No
• Do you have a long term fitness plan with shorter term goals to help you get there? Yes/No
Briefly describe your plan, please.

• Do you have recent confirmation from your doctor that it is OK for you to exercise? Yes/No
• What is the biggest factor keeping you from attaining your fitness goals?

• Do you have any other questions for me about running, walking, or fitness in general?

• Your name and E-mail address ______________________________________________________

I will respond to every survey I receive. Thank you for your time. I hope this information was useful. Thank you!
Train with us for your first half or full marathon. No fund raising required!

Note: We are currently training for The Kaiser Half Marathon and 5K Run on February 1
We will start training in January for the SF Marathon, Half Marathon, Virtual Marathon, and 5K in July 2009
We offer on going, fitness walks and runs for women EVERY WEEKEND. Fitness is THE GOAL!

Details for the Week of November 17 - 23, 2008

Tuesday Track at Kezar 6:30 PM

Wednesday Track at Piedmont High 6:30 PM

Saturday 8:30 AM Lake Merced

Sunday 8:00 AM Tilden at Inspiration Point

CIM Training = 13 miles at PMP
Kaiser Advanced = 9 miles
CIM Relay = 6 miles hard
Kaiser Novice = 70 minutes
Fitness Enthusiasts = 30 minutes and up!

Details for the Week of November 10-16, 2008

Well, I told the girls we'd do boot camp this week but, I'm giving them a reprieve. So, get ready for boot camp for next week! I've just postponed it for a few days... This week we're on the track and at Sawyer Camp and The Berkeley Marina.

Tuesday, November 11 - Kezar Track 6:30 PM - Co-ed workout

The workout will be:

Maintenance = 8 X 400 with a 2 minute rest inbetween

CIM Relay and Kaiser Half Marathon = 3 X 1 mile hard with 2 laps easy inbetween

CIM Marathon = 5 X 400 fast with 200 easy

Wednesday, November 12- Piedmont Track 6:30 PM - Women-only

Same workout as above

Saturday, November 15 - Meet at 7:00 AM or 8:30AM at the trail head of Sawyer Camp Trail Park at Crystal Springs Reservoir

Special CIM 20 mile training run starts at 7AM. We have a 20 mile training run planned at Sawyer Camp (South Bay) for Saturday, November 15. Runners will be doing 2 - "out and backs" of 10 miles each.

My request is that some of you (or someone you know) might pace them for one lap or the other. We need pacers at 8'45" minutes or faster/mile and 10'45"/mile. If you are willing (and able) to run these times, we are looking for people to run one or two of the 10 mile segments, starting at 7:00 AM (1st leg) and at 8:30 - 8:45AM for (2nd leg), or to provide aid and encouragement at the turn-around point.

Let's all support these runners who have worked so hard to get to this point. If you happen to be interested in doing the full 20, I know they would love the company.

Please contact me at your earliest convenience. I'll give you further details.
Thank you for your part in making this happen. When your time comes we'll do the same for you!

To Success! Coach Stephanie

P.S. We're also doing our regular 8:30 Saturday workout so, come on out. Join us!

Stephanie Atwood, M.A., AAAI/ISM RRCA Certified With an M.A. in Communications, long distance running, sports nutrition,and personal training certification, Stephanie Atwood is the ideal trainer and coach. Founder of ALTB International, Inc. Ms. Atwood coaches The WOW Team, a women's only walk/run group; drop-in track workouts and drop-in weekend runs. Stephanie, a competitive master's runner and accomplished mountaineer is available for personal training or to speak about being "Fit for Life", a journey of ups and downs where she has kept fitness as an anchor in an otherwise turbulent and ever-changing life.

More details? Go to http://theweeklypeptalk.com./ or www.fitness.meetup.com/983 or http://www.fitness.meetup.com/1007

First visit is free. Pacers are free. $6 Drop-in fee due at site or ask about membership options.

Sunday, November 16, Meet at the Berkeley Marina 8:00 AM

Directions for all events are at http://www.runwalklocations.blogspot.com/

10 miles at the Golden Gate Bridge

http://www.mapmyrun.com/route/us/ca/san%20francisco/609500639450

Questions About Ximo with Golden Ephedra

Hi Stephanie.
Wasn't ephedra outlawed in supplements because of its danger for people's hearts? Am I misremembering?
Yours too lazy to look it up at the moment,
Jane

Dena Does New York City (Marathon) And Tells All...

Well-- it's over with.. and the only thing I can say is that I finished the darn NYC Marathon-- didn't win, didn't set any records, and, with a finishing time of 5:39:22, finished a good 14 minutes slower than my marathon 2 weeks ago. And therein lies the whole problem.... I should never have run 2 marathons in 2 weeks-- even the elite runners never do that!!! Stupid!!!!! It was really rough going, had trouble getting my legs to move, and my right knee was killing me from mile 17 on. Despite packing myself in ice, followed by a long hot shower and taking 2 Lortabs during the race itself, I am feeling the effects of every foot of that 26.2 miles! And I imagine tomorrow will be much worse . The spectators were great!!!! What an enthusiastic crowd!! Particularly in Brooklyn, all along 1st Ave in Manhattan, and throughout Central park (which is GORGEOUS, by the way). Can't believe they were all out there in that cold weather-- packed several people deep in spots, all screaming and cheering us on, and some even handed out food (I was starving!!)-- the high was supposed to be in around 52 but I don't think it ever made it that far-- it was a cold run-- preceded by 4-1/2 hours of sitting at the start village on Staten Island in 40 degrees temp and wind. Miserable!! But, it's over now, I did it, and I have my medal to prove it. And now it's out of my system so I can quit obsessing about the thing.

Have really enjoyed my stay here in the BIG City-- have walked all around and even took the subway to Soho yesterday to get my hair cut. My fears of traveling alone here were certainly unfounded. Just in my travels in the immediate neighborhood, I've seen Radio City Music Hall, NBC studios, St Patrick's cathedral, THE Macy's, all the theaters on Broadway, and lots of streets, bridges, and buildings that I recognize from TV. Tomorrow is supposed to be my big sight-seeing day but not sure how far I'll get if I can't move without being in agony . Ahhh--- a city bus tour might be just the thing. LOL

Dena

Epoque Hotels for an Adventure

Looking for something different? Something wild and wonderful? Think about Epoque Hotels for your next travel adventure.

http://clickserve.cc-dt.com/link/click?lid=41000000026933616

Where Are We the Week of October 27 - November 2

Sawyer Camp and The Alameda Ferry Landing at Harbor Bay are our sites for the weekend.

We can watch the fall colors as we move along Sawyer Camp Trail or take in the bay view from Alameda as we run or walk the path along the shoreline.

The course will include: 3 miles/30 minutes - Always! Every weekend.

18 miles for the CIM Marathon Trainees
55 minutes for the CIM Relay and Kaiser Half Marathon Group or
70 minutes for the advanced half marathoners

Go NY Marathon Runners and US 10K Women! This weekend on November 2.

Print your own training schedule from the link Start training for the CIM Relay or the Kaiser Half Marathon

Barbara B Going Strong at Nike Half

Hi, Stephanie -- Thanks for cheering me on! I am still just getting back up to speed, but this was a great race! I ran 1:53:03 (slower than last year's 1:51:41), but came in 18th of 851 in my age group, and 533 overall. Felt great.

Best,
Barbara

Karin A Reports on Nike Half...

Hi ladies,
THe race was wonderful... What a phenomenal day to run!! The excitement and spirit of all the women running was enough to carry you through the race...

I have to state that I probably should not have run the race, due to a stomach virus I picked up in Mexico the weekend before. I was on antibiotics all week and trying to rehydrate my body. However, I knew there would be several water and gatorade stations as well as the option to walk the race. I'm VERY happy that I participated. The race was very well organized.

I tried to pace myself as best I could, but slowed down quite a bit on the hills. However all in all I keep a similar rhythm throughout the race.

Besides the hundreds of spectators, the dj's and entertainment along the way, the scenery and the women running made this a beautiful race. I recommend this race to any women interested in running a half or full... The ending is just as great as the beggining with VERY good looking SF Firefighters dressed in their Tux holding a silver platter of Tiffany boxes :) gotta love it...

Karin

Leticia's Nike Story

Hi there,

Well my Nike half started off at a good pace. I kept reminding myself not to get caught up in the emotion of the event so I wouldn’t go too fast in the early part since I knew those hills were coming. Like Sarah I was really quite emotional during parts of the race, especially when I saw dedications to family members.

All was good as I was passing through the Marina and even through Lincoln blvd and el Camino Del mar. I had done most of those hills in our practice runs. But then I got to Clement Street . I guess I had forgotten about that stretch of the run. That part of the course turned out to be tough physically and mentally. I was so glad when we finally started going downhill! After racing down past the cliff house I felt great although my joints really started to hurt at this point.

I cannot say how great it was to see the WOW team near mile 11. At that point Yolanda and Mayra jumped in to run alongside me. Mayra kept my spirits up by telling me I was running strong. It really helped because I was in a lot of pain at this point. She stayed with me until we were almost out of the park at which point I knew I was near the END. I finished with a sprint to the end and felt great with my time. I had hoped to get under 10 minutes a mile, but ended up with an average of 10 min 10 second miles which overall I was still quite happy accounting for them hills…hahaha

I cannot wait until next year.

Leticia D

Sarah's story about Nike

Hi Everyone, Hope you allhad a great race!

The weather was certainly conducive to some great running...not too hot, not too cold! I feel little like a poser writing about my run, but I'm going to do it anyway. I used the race today as part of my training for the CIM in December. I ran 16 miles today and about 13.2 of them were on the actual course.

It was rough at thee beginning, I really had some doubts as to whether I really felt as though 16 miles was in the cards for me today. After a quick phone call to my husband for some encouragement, my motivation was restored and I continued on my way.

I was swept up in the movement of the crowd, which I believe helped me keep on pace so well today, even though I was not tecnically with my pace group. Today as a training run I was supposed to run the 16 miles 30 to 45 seconds slower than my planned marathon pace. I am happy to say that with the exception of the hills going up towards Baker Beach and the uphill in Seacliff, where I purposely slowed down and conserved energy, I had a pace consistent run, clocking about 13 of the 16 miles at or faster than pace. Alhough I had doubts about my run at the beginning,my confidence is restored that I might actually be able to hit my goal in December. The race was, per usual, packed and full of spirit. Since I was not an official runner, I tried to keep a low profile, and just enjoy observing everyone aroudn me. I must be at that "emotional" time of the month because there were many times during the race when tears came to my eyes while reading the back of people's shirts or thye posters that were displayed coming up the hill on Lincoln. Once again, the Nike was well orgainized, spirited, and FUN! Too bad it's so hard to get into! Let's try again next year!

Congrats to all of you who ran the race (legitimately or not!), I hope you had as satisfying of a run as I did. I am now off to enjoy a well deserved glass of wine, I hope you indulge in something as well! See you all soon, keep running! Sarah

Race Reports from San Jose Rock'n'Roll and Bridge to Bridge

From Jeanetta M:
"My goals for San Jose were to enjoy miles 8-13 and finish faster than last year. I met both goals, had plenty of energy left after the race was over, and feel pretty prepared for Nike. More interesting than the race itself was running into co-workers that I didn't know were participating in the event and wandering around downtown San Jose after the race looking for my car."

From Mayra M
"RUN WAS GOOD IN SAN JOSE, 2 MINUTES BETTER THAN LAST YEAR,WEATHER WAS GOOD."

From Susan S
"I was going for a PR..but, unfortunately, I did 3:17 as a walker...my back went out on me on the 8th mile and my feet started killing me for the first time ever!! But, it was a beautiful day, the bands were great...and it was fun."

From Karin B
"The Bridge to Bridge went well.. There were A LOT of people there and the start line was overwhelming, but once I got going it was a lot of fun. The day was beautiful and running through the Embarcadero along the bay was breathtaking! The only very challenging part was the uphill through Aquatic park to Fort Mason.... But all in all, it was a great event. I finished at 1:18.
Good race and would recommend it to anyone who loves to run!"

Run Around Lake Merritt on Weekdays at 6 or 6:30 AM

Hi Stephanie -

I hope all is well in your world. It sounds like WOW is doing great!

I seem to have fallen off the running wagon and I think it's time to get back on. I'm wondering if there's anyone in your group who would be up for running around lake merritt on a regular basis. I'd like to run at 6 or 6:30 in the morning as a way to start off my day. Is there anyway for you to ask the women in your group if they'd be interested in doing that? I think it would give me a bit of a jump start.

Thank you for your help,
Sarah

Where Are We This Week? October 6 - 12

Sports Basement, in the Presidio, has it all. We can workout in the beauty of the Golden Gate Bridge and the San Francisco Marina and shop afterwards for any extra sports needs.

The course will include:
3 miles/30 minutes - Always! Every weekend.
60 minutes for the 5K/10K Trainees
12 miles for the CIM Marathon Trainees
We meet at the picnic tables in front of the store.

Next week (October 13) we start training officially for the CIM Relays AND The Kaiser Half Marathon on February 1, 2009. Need training schedules? Go to Start training for the CIM Relay or the Kaiser Half Marathon

Train for Kaiser - Tell Me What You Think

It's ready to be used. The Advanced 13.1 mile training schedule for you! Please look it over and let me now if you have any questions. Training for the Kaiser Half Marathon on February 1, 2009 starts on October 13. Just follow the link of the title. Go for it!

Great workout on Sunday at Harbor Bay in Alameda

I am always impressed at the strength and committment of the women who participate! Good job to all of you. Some of us walked and some of us ran. Here is a recap:

Sunday was Ann's first time and she fit right in. Glad to have you join us Ann. Keep on coming!

Jane and Sandy, so nice to have you run with us. I'm hoping I can talk you into doing Kaiser on February 1 because the more of us who train for one event, the better.

Jana and Yolande, thank you for marking the course.

Sharmaine, Ellen, Virginia, and Gini, you are solid and fun, and consistent. Great to see your smiling faces almost every week (sometimes twice).

Leti, you've got a good base to finish the Nike Half with finesse. We'll be out there cheering you on in two weeks!

As for me, well...I get a lot of benefit from sharing the time and exercise with each of you. As you work through the rest of the elements of your individual lives, I am delighted that you choose to share your time on a regular basis with The WOW Team. Ain't we got fun?

Jeanetta M Runs a Personal Best at Lake Merritt

Here' the story in Jeanetta's words...Go Jeanetta!

"Apparently, Lake Merritt is a good place for me to run. This morning I participated in the Girls on the Run/ Lake Merritt Joggers and Striders 10K and placed first in my age group!

This, only my fourth 10K ever was about 40 seconds faster than my previous personal best. It was hot, I don't like running in circles, and I was trying to strike a balance between conserving enough energy to run San Jose next Sunday and running fast enough to be confident that I can run San Jose in my goal time next Sunday.

So, I'm satisfied with my time of 59:46 and figure I'll run a faster 10K next year. Or at the CIM Relay in December! See you at Piedmont Track on Wednesday."

The Montreal Half Marathon by Gini H

Tuesday, September 18, 2008

Hi. I thought about going to the Piedmont track workout on Wednesday, but by the time I got home from work I was almost comatose (still on eastern time).

There was unexpected rain (the tail end of Hurricane Ike) on race day, so everyone was soaked to the skin before even starting. Fortunately, it wasn't particularly cold, but it made it difficult to cool because sweat just accumulated on the skin.

Anyway, I finished, had to walk some because of my recurring foot issues so my time was not good, but let me tell you, running into that stadium was a total thrill. The half and the full marathon had different routes until the last 7 km (almost got run down by the marathon winner as he ran past me in a blur at about 13 km), and in the stadium they finished in different lanes.

Both lanes were heavily packed with spectators, and as I ran to the finish line, the announcer said "and here comes Virginia H... of Oakland, CA" and the most incredible cheer went up. I broke into a big smile and raised my hand in acknowledgment. It was worth everything just for that finish... I was sore only that afternoon (good news, indeed), so I may show up on Sunday.

It was a great place to run because of the really supportive public, and the well-organized race. I was running along one street, essentially alone, and I heard this lone clapping. I looked all around, finally looked up at a high-rise, and there was someone on the balcony clapping for me. It was so cool. And, there is nothing like being encouraged along the way in French. The word "courage" in French is so much more expressive somehow...

Where are we this week?

Week of September 15 – 21
Tuesday 6:30 PM - Drop-in Track – Kezar – Co-ed
Wednesday 6:30 PM – Drop-in Track – Piedmont Hi – Co-ed
Saturday 8:30 AM AAR/WOW - Ocean Beach - Co-ed
Sunday 9:00 AM - WOW Team - UN Race for Peace 5 & 10K, Berkeley Marina. Discount for registration at http://theweeklypeptalk.com/

See directions to all locations at http://runwalklocations.blogspot.com

See you out there. Rain or Shine!

This weekend 9/13 and 9/14/08 Join us!

Where are we this week?

We're all meeting to walk/run in San Francisco this week so be sure to join us! After, plan to join us for breakfast.

Meet: 8:30 AM on Saturday Co-ed Everyone is welcome to run
9:00 AM on Sunday All Women are invited

Drop-ins are welcome!

Where: Sports Basement, Presidio

Distances include:

• 3 Miles - the standard, fun distance that's always available no matter what!
• CIM Marathon Training - 10 miles at PMP+45 - 60 seconds
• CIM Relay/5K UN Peace Run - 45 minutes total, 5 minutes warm-up, 35 at tempo pace, 5 minutes cool down

Directions are at http://www.runwalklocations.blogspot.com/

Train for your First Competition

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, Berkeley7:00 PMTuesday, 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 or contact her through Stephanie@AskAboutRunning.com

Fun Run/Walk Sunday June 22 at the SF Marina

Stretching Before And After A Workout

Last Sunday's clinic was about breathing, pace, and transitioning from walking to running. We also discussed dynamic and static stretching - big names for warm-up and cool down before and after a workout. I'm placing the stretches in their own section of http://www.TheWeeklyPepTalk.com so, help yourself! Stretching is an integral part of any workout. It's kind of like preparing a meal.

Dynamic stretching is like getting dinner ready. Part 1 - You start with the preparation. Every ingredient is prepped before you start cooking. Same with dynamic stretching. The muscle groups that will be used for your running or walking are prepped by taking all the parts that you're going to exercise and gradually warming them up. Easy running and walking preps those muscles to perform at a higher intensity later. They're getting warmed up...

Cook it! - Part 2 is where you combine the ingredients and create that wonderful concoction that puts the dinner on the table. You have created a masterpiece from good ingredients and your efforts! Same with exercise. In part 2 you're into the activity at the level that you intended. If you want to walk at a level of, say 70%, you've warmed up to it by walking at a slower pace and building up to this new intensity. Now, let that magnificent machine, your body, do its thing!

Eat! - Part 3 is the static stretching phase. Here's where (in our analogy) we're eating that gourmet meal. We're getting the full benefit of our cooking efforts by savoring every bite of that delicious meal that took a lot of effort to get to this point. In exercise, the static stretching element is giving your body the opportunity to fully benefit from the workout. By allowing the opposite muscle groups to utilize the elasticity of warmed-up muscles, you have given your body balance. You have completed the cycle of movement that will make your body stronger and more agile.

Bringing the food/exercise cycle, full circle, immediately following a workout is a great time to eat! I'm ready, are you? We're discussing nutrition this Sunday in our clinic!