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!

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/

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