Walk Run Workout With WOW May 11-17, 2009

Here's the schedule for this week of May 11-17, 2009

Tuesday, May 12 at 6:30AM at Kezar Stadium, San Francisco. Track Workout , 1 hour

Wednesday, May 13 - Track at Piedmont Track 6:30 PM, 1 hour

Saturday May 16, Kezar Stadium Start, San Francisco, 8AM, 1 hour tempo run

Saturday May 16, Sawyer Camp, San Mateo, 11AM, 1 hour walk/run/workout

Sunday, May 17 - Run Bay to Breakers, 8AM Start

Sunday, May 17 Party at Chevy's, 11:30 - 2:30. Please RSVP

For directions follow this link All women welcome! Drop-ins encouraged! Join any time. Questions? Contact Stephanie@AskAboutrunning.com

Update on Bay to Breakers, 2009

This message is for all you WOW Bay to Breakers Participants: We have quite the day planned and here are the details:

If you haven’t signed up yet there is still time! You can sign up online until May 12. Go to http://ingbaytobreakers.com/ for more details. You can also sign up at the expo and a few other local sites but the price will be going up after May 12. Take action now! This will be a fun day.

Current Sign-ups and Corrals for the Race
This information is from the ING Bay to Breakers Site and what I’ve heard from you directly. Participants include
Stephanie A, Christina H, Dena G, Ellen G, Kathryn L, Mareva G, Yolande S, Kathleen G, Sharmaine M, Jeanetta M, and Christy G. You can check online to determine which corral you are in. I know I am in Corral B. Please let me know which corral you are in.

The site only listed registrants thru 5/8/09 so some names may not be recorded yet. If I missed your name please let me know.

Pre-Race Meetup Site and How to Get to the Start
Because of the size of this race, it is not feasible to think that we will actually run together. This is part of why we’re having a party after. However, if you would like to meet ahead of time to go over details (and use a bathroom) I encourage all of you to show up at Starbucks at 74 New Montgomery at 7:15AM. We can discuss a few things and I can hand out bibs and chips to any of you who need them.

If you want me to pick up your bib at the expo on Friday please call me so we can talk over the details. 415 682-8819/office

The race starts officially at 8:00 AM. The great thing about chip timing is that you don’t get timed for the race until YOU cross the start. In The Bay to Breakers, it can take a long time to get to the START so, don’t sweat this one!

For any of you who don’t make it to Starbucks by 7:30 (or so) I will be gone. We actually have several blocks to travel to our starting point. It is definitely “playful mayhem” and you will fit right in. However, no one appears to know where they’re going so, have a plan (and a map) to help you get where you need to be for the start.

For any of you not participating in the race, I encourage you to come a bit later, run on the Embarcadero, and join us at our Chevy’s post race party that starts at 11:30, Number 2 Embarcadero Center. Take BART or the SF Muni to Embarcadero Station and run/walk along the bay. It’s gorgeous! Even on rainy days. After your workout, join us for chips, salsa, food, and drink. Time to party! RSVP’s required.

Getting to the Race. Getting to the Party
Use public transportation! You can take BART to Embarcadero Station from all points in the Bay Area. The SF Muni also travels to Embarcadero but starts late on Sunday. Plan ahead if you’re in SF to get downtown, near the Montgomery Station/Market Street. You can walk from there to your starting point and Starbucks.
On the return from the end of the race, plan to take the N Judah Muni rather than the Shuttle provided by B2B. It is a short walk from the end of the race and cost $1.50 (have exact change). This will take you back to Embarcadero Station where you can walk to 2 Embarcadero Center to our Party at Chevy’s.

Party at Chevy’s – Please RSVP
Celebrate our half marathoners’ successes and the Bay to Breakers fun with chips, salsa, margaritas, and all kinds of good food. Bring your friends and family. Join WOW for a post race party. Come any time between 11:30 and 2:30 at 2 Embarcadero Center, San Francisco, CA. It is only a few blocks walk from the Embarcadero Muni/BART Station. Please check in with the hostess at the entrance to the restaurant. *Reservations are required. Contact Grace Fong at Gracefong2000@yahoo.com for any questions. You can RSVP at http://meetup.com/gowowteam or http://gowowteam.com/

*Since we are a group, we have to ask for a group deposit of $8 per person. All drinks and food will be purchased individually.

What to Expect in a Big Race Like Bay to Breakers
If this is your first Bay to Breakers, there is a lot to know about ahead of time to keep it stress-free. First and foremost, be prepared to have a lot of fun with a lot of other people!

Many people dress up in costume for this race, so please feel free to be creative!! It can be a lot more fun if you dress up!

Give yourself more time than usual to arrive, to find the starting point, to get around people, etc. Check out the course map and details the night before.

The race will start and you may not even know it. With so many participants, things move slowly for most of us. Get into the rhythm and move with the flow of people until you get a chance to find your own pace. Once you’re actually moving, start “racing”. Be considerate but feel free to move in and around people until you are in a place that feels comfortable. Then just follow the folks in front of you. One reminder…If you need to stop, try to move out of the way of the crowd, for your safety and theirs. I have seen people fall and be hurt when someone in front of them stops without thinking about what’s happening behind.

The course starts downtown and wends its way thru city streets to the“Hayes Street Hill”. On hills I always say, shorten your stride, keep your breathing steady and keep going. This hill is formidable but it’s over soon enough and you will find yourself at the Panhandle of Golden Gate Park, about half way through the course. From here on, the course is flat or downhill along wide roads all the way to the ocean. You’ll be directed to the left at the ocean and shortly after that you will see and cross the FINISH. Now, that wasn’t so bad, was it?

Great Race! Congratulations!

When you’re finished watching the festivities, head on to Judah Street (south on the Great Hiway) to the muni stop and jump on board for the return to downtown. http://transit.511.org/schedules/index.aspx?#m1=S&m2=rail&routeid=26621&dir=IB&type=6100&cid=SF

Agenda:
Sunday, March 17, 7:15 AM meet at 74 New Montgomery at Starbucks for pre-race hurrahs and chip/bib exchange if needed.

Sunday, March 17, 7:40 AM Depart Starbucks for our starting corrals.

Sunday, March 17, 8:00 AM Race Starts.

Sunday, March 17, 11:30 – 2:30 Join us at Chevy’s, 2 Embarcadero for a WOW Team Celebration. RSVP’s $8/person cover charge. Food and drinks purchased individually.

Things to bring with you:
1) Your Racing Bib !! Set out your clothes and everything you need for the race the night before, and pin your bib on your shirt! You won’t be able to participate in the race without the racing number bib.
2) Wear layers. It can be chilly in S.F. so bring some extra warm clothes to tie around your waist if you don’t wear them during the race itself.
3) Print out the details of the day and have a place to store them.
4) Bring money for the Muni (N Judah $1.50), plus food money or CC for Chevys)
5) Bring a cell phone. You can call me if you get lost or need info. (I’ll have mine off while I’m running)
6) A camera to capture all our fun memories!
7) Program my cell phone number (415 812-7852)

See you soon!
Stephanie

Stephanie Atwood, M.A., AAAI/ISM RRCA Certifiedhttp://gowowteam.com/ http://meetup.com/gowowteam

Vote for The WOW Team as your favorite running team at SFGate. Follow this link or paste the link below into your address bar http://baylist.sfgate.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250
Go WOW Team! Thanks!

With long distance running, sports nutrition,and personaltraining certification, Stephanie Atwood is the ideal trainerand coach. Stephanie also speaks about being "Fit for Life", a journey ofups and downs including her own experience with breastcancer, the deaths of 2 children, and growing up as a DeBolt- the family that inspired the Academy Award winning movie"Who Are The DeBolts and How Did They Get 19 Children?".

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

Women's Fitness E-zine The Weekly Pep Talk for May 5 - 11

A Running (and Walking) Commentary for Women Who Want To Get Fit and Stay Fit
Sponsored by Ask About Running
Volume 2, Issue #24
This weee k is dedicated to mothers everywhere
Send comments to: Stephanie@AskAboutRunning.com
Ask About Running is a women's running and walking club that encourages all women to participate by either walking or running. The Weekly Pep Talk is your connection to the world of women's individual fitness*


Dear Running and Walking Buddies,

Today started out a bit cold and windy. Is it winter or just San Francisco summer? I go for the latter. This means that we are into the summer months and it is time to get into full fitness mind-set! What are you doing to get fit? For those of you in our Bay Area Group, who show up every weekend, I know what you’re doing. How about the rest of you? What are you doing to get fit and stay committed?

Here are three ways to get fit and stay fit.
Join me at Fleet Feet in Pleasant Hill on Thursday, May 15 at 7:00 PM for a summer fitness kick-off “Get Fit This Summer, Stay Fit for Life”. The talk will focus on how to get started and how to stay motivated to keep fit with the emphasis on women.

BONUS!! Any regular priced items will be 10% off on the evening of the presentation!! Bring your friends! Get them moving!!

FLEET FEET Sports
http://www.fleetfeetpleasanthill.com/
45 B Crescent Drive
Pleasant Hill, CA 94523
925-827-4772

Sign up for the 5 week clinic starting June 1, “Women - Get Fit This Summer, Stay Fit for Life through Walking or Running”. I will be teaching this course immediately before the group workouts on Sunday. All members (6 month or 1 year) are invited to join for no additional cost. Non-members may sign-up for $49 for the month. This includes the 1 hour clinic each Sunday at 8:00 AM followed by the 9:00 run or walk. Subjects will include proper equipment, walking, jogging, racing, weight loss, nutrition, cross training, injury prevention, nutriton, hills and trails, motivation and how to stick with it, etc.

Question? What subject would you like me to cover, especially for you? I’ll try my best to include it

Sunday Run/Walk with other women: Every Sunday, WE BE MOVING! This weekend, May 11, we’re at Lake Merritt. Directions are in the blog http://www.altbgo.blogspot.com/. We’ll do our regular 3 miles (1 circuit around the lake) in addition to a second lap for anyone going for extra distance (total distance = 10K). Walkers and Runners, come on out!**

Walk for Fitness – A Gift for Each of Us
Picture this…a baby’s first steps. Everyone watches with anticipation while the infant almost falls into mommy or daddy only a few steps away. As the days go by, baby becomes more and more controlled in her “falling” and pretty soon, she’s not only walking with control, she’s running with absolute delight! Fitness is the farthest thing from her mind. She’s walking to live!

Think about what it takes to be able to stay upright and keep moving. It is a miracle that we can move on two legs! It is also a gift.

In order to live fully, we need to walk. Kaiser Permanente bulletin boards advocate walking 30 minutes a day for fitness. This is an average. You can do more some days and less other days. If you run, you can put in less time with more intensity. You can also take a break. Skipping up to 2 days is OK for your heart, once in a while. Fitness is a natural and on-going life-style. It is not a 1 or 2 day thing.

I strongly encourage all women to walk! Walk instead of some of your runs to remain injury-free. Walk when you are injured if there is no pain with it. Walk when you don’t have the energy or time to dress for an official workout. Walk as you age to keep your bones strong, injuries minimal, and your heart happy. Walk in the open air to take in the beauty around you and revel in the wonders of movement!

You don’t have to do it alone! Our Sunday group encourages walkers. The more, the merrier! Ask me about walking. I find myself doing it more and more and truly enjoying it. When I meet you on a Sunday, if you are a walker, you will have a buddy accompanying you. I look forward to the opportunity! Contact me at Stephanie@AskAboutRunning.com. Let’s talk and let’s walk!

Note: This article is available for free reproduction. If you would like to use it please follow this link for proper permission necessary

Bay Area Members’ News and Commentary

• Sarah T finished the Eugene Marathon with a PR of 3 hours, 57 minutes, 30 seconds. Great job!
• Kathryn L has the BIG 50 on May 18. Congratulations!
• Welcome to new member Ellen Gordon. We are delighted!
• Sarah K, Sandy O, and Destiny L ran 11.75 miles last weekend like it was easy! They looked soooooooooo smooth…

Don’t forget…
10% Discount at Transports for AAR Members http://www.transportsrunswim.com/
10% Discount on May 15 at Fleet Feet Pleasant Hill (for the evening only) for my talk about “Get Fit This Summer, Stay Fit For Life” http://www.fleetfeetpleasanthill.com/

Track Workouts in SF at 6 AM on Tuesdays – Any takers?
For you SF gals and/or early risers around the Bay, we are getting numbers together to do our speed/track workouts at Kezar every Tuesday. Membership fees apply. If you’re not sure about doing this, buy the 5 pack coupon booklet for $30 (with one additional free coupon) or drop-in for $6. Let’s start a list of women who are interested in participating. Please send me your name at Stephanie@AskAboutRunning.com

Current Track Participants:
Stephanie A, Elizabeth A, Your Name Belongs Here!

SIGN UP NOW!!
The time is now!! We’re out there every weekend, walking or running 3, 6 miles, and longer runs for those hard core ladies. Join us!! Newcomers and drop-ins are always welcome!

1 Person/6 Months Buddy System – 2 women sign up together
____$110 ____$165 6 months from date of sign-up
1 Person/12 Months Buddy System – 2 women sign up together
____$200 ____$300 12 months Best price!
Coupon booklet of 5 for $30 (with one free extra)
Email Stephanie@AskAboutRunning.com and you will be billed through PayPal or send a check to ALTB International, Inc., 58 W. Portal #227, San Fran CA 94127 (800) 457-4574

P.S. Drop ins are always welcome any Sunday. The fee is $6.

UPCOMING RACES – Let me know if you are training for any of these

The Bay to Breakers/San Francisco May 18, 2008
http://www.ingbaytobreakers.com/main.html
See Training Schedule in http://www.altbgo.blogspot.com/
Participants: Dena G, Jeanetta M, Gini H, Rachel L, Sharmaine M

See Jane Run Women’s Half Marathon & 5K May 31, 2008
http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K.aspx
See Training Schedule in http://www.altbgo.blogspot.com/
Participants: Sandra O, Jeanetta M, Barbara B, Dena G

Freedom Road 5K and Jefferson Mile Runs & Walks
for the San Francisco Food Banks July 4, 2008
http://www.peopleevents.org/

The San Francisco Half & Full Marathon & 5K August 3, 2008 http://www.runsfm.com/home.html

The Disneyland Half Marathon & 5K August 30/31, 2008 http://www.disneylandhalfmarathon.com/

San Francisco Komen Race for the Cure September 21, 2008 http://www.komensf.org/ Hotline: (415) 397-8812

Chicago Marathon October 12, 2008 http://www.chicagomarathon.com/

The Nike Women’s Half & Full Marathon October 19, 2008
http://www.nike.com/
Got in! Leticia Duenas

The New York City Marathon November 2, 2008
http://us.f520.mail.yahoo.com/ym/Compose?To=marathonmailer@nyrr.org
Registration opens January 28, 2008
Participants: Dena G,

Carpooling & Willing drivers
Stephanie Atwood, Coach (San Francisco) Stephanie@askaboutrunning.com
Noel P – East Bay
Sandra O, East Bay

Start at 9:00 Sharp!
We are now well into warm weather and sunlight by 9:00. As we all know, the East Bay can get very hot! The new official time to start moving is 9:00. So, please arrive by 8:45 so we can explain the course and get you off and moving at 9:00 on the dot! We will be taking off at 9:00 with or without you (but we’d much rather have you there). Thanks!

Bring:
Water
Sunscreen
Hat
Comfortable walking or running shoes


Go for it! Have a great week.
See you Sunday!
Stephanie
Stephanie@AskAboutRunning.com and http://www.altbgo.blogspot.com/

*For past issues please refer to http://www.altbgo.blogspot.com/ or http://www.theweeklypeptalk.com/

** If you can walk for 10 minutes or more, you are welcome! Less than 10 minutes, please contact me, we’ll talk!

E-mail Stephanie@AskAboutRunning.com

Thank you!
All Rights Reserved Copyright ALTB International, Inc, 2007

Week 9 Run/Walk Train For The Bay To Breakers

WEEK 9 Run Woman Run!
March 24 – 30, 2008

• MONDAY REST
• TUESDAY Walk/Run for 40 minutes
• WEDNESDAY Walk briskly for 50 minutes
• THURSDAY REST
• FRIDAY Walk/Run for 45 minutes
• SATURDAY REST or X-train (up to 60 minutes)**
• SUNDAY Walk/Run 3 miles
  Try to run at least 3 minutes per 5 minute segment

WEEK 9 Walk Woman Walk
March 24 – 30, 2008

• MONDAY REST
• TUESDAY Walk for 40 minutes
• WEDNESDAY Walk briskly for 50 minutes
• THURSDAY REST
• FRIDAY Walk for 45 minutes
• SATURDAY REST or X-train (up to 60 minutes
• SUNDAY Walk 3 miles, briskly
  Pump your arms for maximum benefit