The Weekly Pep Talk September 14 - 27, 2009

Two weeks worth! We've got a lot happening!

This issue is dedicated to Marly N, who is running a race in Portland this weekend. Have a great race!


Dear Ladies,

Talk about training. Fall is definitely the training season and most of us on The WOW Team have some specific goals coming up. this weekend, In addition to Marly in Portland, we also have the fun race at Cesar Chavez Park, sponsored by the local UN Peace Association. We all plan to meet at 8:30 at the entrance to the park on Spinnaker and Marina (same as our previous fun run in July). We can pick up bibs, register, and prepare for the 5 or 10K races (walk or run) plus some of you will be doing extra miles.

Also, there is a festival afterward so this will be a fun time to gather and socialize. Come on out! You can still register on race day. Should be fun...

Gini H, when do we get to hear about your half marathon in Canada? I hope it went very well. No hurricanes this year, that's a start.

All workout information is always on the site at http://gowowteam.com AND please RSVP, if possible, on http://meetup.com/gowowteam

You ladies are improving! We were talking about this at both track workouts. There were fast times out there!The continuity of the track workouts really does create improvement. Now, the weekend workouts create endurance and both are important for fitness. If you attend both workouts you will notice the improvement faster but they are both important to your overal fitness and to keep things more interesting.

Please try to make it to the Potluck on September 25, next Friday. All WOW Members and interested women are invited. This is just an eevening to talk, eat and get to know each other.

However, I had an idea that we should hold an equipment auction. If you have any kind of sports item that you would like to "sell" we'll auction it off at the potluck. The WOW Team will take $5 off the top and all other fees go to you! I have a running pack and some shoes in good condition that I'm going to try to auction off. Race t-shirts, shoes, packs, clothes, gently used running/sports gear can be brought for the auction. Let's see what happens! Bring your checkbook or cash. Bring those running shorts that are now huge since you've become so buff! Be sure that everything is clean and establsih a starting price for your item.

Taper for The San Jose Rock'n'Roll Half Marathon on October 4 - Here's the Program
San Jose Rock'n'Roll Trainees taper weeks are coming up starting September 21. The WOW Team has a few women participating. Here is a list of those I know are involved: Kerry S, Jen W, Jeanetta M, Anybody else?

Tapering will start this next week although with a half, we don't do much tapering. Be sure to get a lot of rest and eat well these last few weeks.Also, start visualizing your successful running of the course and crossing the finish line. Now it's time to get into the mental stuff...

Here's the training part:

September 21 - 27, 2009
Monday: REST
Tuesday: Cross train 60 minutes
Wednesday: Intermediate Track workout with 10 – 20 min warm-up, 5 X 1K with 400m RI, 10 min. cool-down
Thursday: REST
Friday: 1 mile easy, 4 miles at tempo pace, 1 mile cool-down
Saturday: Rest
Sunday: Run 10 steady (ideally your HMP) at half marathon pace

September 28 - October 4
Monday: REST
Tuesday: Run 3 miles fartlek style
Wednesday: 3 miles on the track at race pace (HMP)
Thursday: REST
Friday: 3 miles or 30 minutes easy (with a few "pick-ups")
Saturday: REST
Sunday - Race Day Run like the wind!

Success Stories from the San Francisco Marathon

Inside Photo Sonia B

Right Photo Jen W (tall woman on leftt)

Bottom Photo Jeanetta M

From Jennifer B...
"Sorry I did not find you all at the SF Half - I was at the second half start in wave 4 corral. I looked around but did not see anyone. I was so busy trying to get all of my out of town guest runners where they needed to be, I was a bit stressed! Idid not have a good finish time - 2:54 but i LOVED this race! i can't wait to do it again next year....the course was magnificent, even the industrial parts! i was really feeling good at the start but around mile 6 or 7 my IT band (i have since learned) flared up in my right knee and had to walk a lot of the rest of the race. i never had this pain before so i had no idea what it was or how to treat it on the course. ah well, i am very happy i finished. i was also running in honor of our friends' 5 year old daughter who very recently passed away from cancer. needless to say, an emotional day. here is my race report for their site : http://mollyrowlee.com/?p=23

See you at the BBQ! (and maybe at the track wed...for some walking !)

From Jen W...
"The race was great!!! I did break my PR by over 3 minutes (2:22:18 was my time at SJR), and I found a really nice running partner. Christina and I met in the corral and ran the whole race together. We didn't do Galloway; we ran the whole way and walked through the aid stations. Our intention was to stick with the 2:15 pace group, but we got separated at the beginning and couldn't catch up. My only other gripe, so to speak, was that we couldn't get into a rhythm on the bridge because it was narrow and there was a lot of traffic.

The hills were very challenging, but we dug deep and pushed through! We only walked on part of one hill and we were so excited to cross the line in under 2:19!

I think I was definitely more prepared for this race, with many thanks to you and the WOW Team!!!

From Jeanetta M...
"I have great respect for anyone who has ever completed a marathon. No matter how fast or how slow. My greatest challenge today was that although I wanted to say I completed a marathon and wanted to get my race medal, I had no desire to actually do/run miles 14-26.2. So I decided to suck it up, discard any expectations for finishing within any particular time, and worked on enjoying the view, my fellow competitors, and the fact that the marathon was a challenge I could appreciate as much while doing it as after it was over."

From Marly N...
"I got totally swept up in the excitement of the start, so took off too fast (as you warned us about) - shin splints were really bad by the end of mile 1, but stuck with it, and actually did better than our practice run. I was shocked, thought I was running 15 minute miles. Very proud of my progressive marathon medal."

From Sonia B...
"By the way, getting my first 'finisher' medal for the progressive was very cool, and very motivating...

From Peggy...
Congratulations! I did run. I had 5:26 which is TERRIBLE! I didn't set a time goal because I didn't train like I was supposed to so I knew it wouldn't be a good time. My goal was just to finish and do as much as I could. You only get what you put into it, and I didn't contribute. LOL I am doing SJRNR and Nike in October, and I will keep to my training program for those. I WILL improve!"

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...