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

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

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!

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

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!

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

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."

Cross Training For Runners And Walkers - Why And How?

I’d like to talk about cross training a bit because it can help you get in your needed exercise while dealing with all the challenges to your time, even when running isn’t possible.

Cross training, for runners, refers to exercises that are different than running. For walkers, this means changing to another activity besides walking. This could be almost any form of conditioning that gets your heart pumping at a minimum level and duration. So, if you walk instead of run, you are cross training. If you swim, you are cross training. If you do yoga, you are cross training. At its simplest it just means doing an alternate activity to the one prefer to do the most.

The caveat here is that the activity needs to be done at a minimum heart rate level of 60% with continuous movement for at least 20 minutes at that 60% level or you are not replacing one activity with another type of fitness training. You must have an equal or greater level of intensity to the exercise in order to replace one exercise with another for euqal cardio-vascular maintenance.

This Coach's Definition of Cross Training for Runners and Walkers
Cross training, specific to runners, refers to exercise that compliments, but does not include, outdoor/distance running, AND increases the heart rate to 60% or more of maximum heart rate* for 20 minutes or longer. The word walk can be changed for run IF it is power walking or "heart pumping hard walking".

Another factor to consider is that you will not start out at a 60% rate. Your heart begins exercise somewhere significantly below it. When I’m on the elliptical machine at the gym it usually takes about 10 minutes to get up to my 60% rate. So, give yourself a minimum of 5 minutes to warm up and another 5 minutes to cool down at the end.

Your total workout will be a minimum of 30 minutes. This is why, in our track workouts, we always warm up a bit before getting into the meat of the workout. This is not to say that activities like gentle yoga or easy walking lack merit. That is not the case. They are forms of movement that stretch and strengthen different muscle groups, but they are not increasing cardiovascular strength or capacity.

Stretching activities and other exercise, even if not rigorous, are important to us for balance as we tend to have major muscle groups that get no attention while other groups (our quadriceps, for example) get REALLY STRONG. I’m differentiating here to clarify my definition. More on cross training, stretching, and other exercise in future issues. I hope this was a good beginning for you.

From December 3 - 9, 2007 Weekly Pep Talk

At That Time There Was No Title 9

About Coach Stephanie
This issue I'll tell you about myself. The research was easy! In my senior year of high school the entire class had to run a mile for the President Kennedy Physical Fitness Test, as required for all graduating seniors. We girls never ran on the track. In fact, we were not allowed to run in high school running programs. At that time there was no Title 9.

I failed miserably in my attempt, having no idea how to pace myself. I felt abandoned by the P.E. Dept. having no concept of how to run that far. Our "Girl's" PE Program never offered any type of running program in my entire 4 years of high school. Thank goodness things have now changed.

This event piqued my interest in learning more about my physical limits and "pushing myself". My chosen graduation present was a trip to a girl's Outward Bound Course in the Cascade Mountain Range.

Outward Bound introduced me to my inner ability to overcome both mental and physical fears and obstacles. In addition to rock climbing, rappelling, and 3 days alone in the woods with no food or sleeping bag, I completed running a "marathon" at the end of the 26 day course! It was life changing…

I loved learning that a woman like me could do these things! I blossomed with the realization that I could overcome mental and physical barriers that had seemed impossible. These barriers were self-made and I could change them! This was a wonderful awakening for an 18 year old.

Graduating from high school created many life changes as I headed out on my own, not knowing what direction to go in. Living on my own, with a full time job and part time attendance at a community college, gave me ultimate freedom and limited time. I stopped exercising and gained more than 40 pounds. Oh, those morning doughnuts, endless cups of coffee and sitting all day were changing me in ways I hadn't realized. I had so much to learn about what really mattered.

Running on a Regular Basis
When I realized that change needed to occur I was positive that I could make it happen. It would take work and believing in myself but I knew I could do it! I started running after work in a park across the street from where I lived. I ran when it was dark because I was embarrassed for people to see me. Running/Jogging at that time was not common, especially for women.

One time around the block equaled 1/8 of a mile. It took about a month before I ran 8 times around that block, but I was on my way! 30 pounds lighter and a few years later I ran my first official marathon and placed third female! Another milestone had been reached and I was hooked. I have been running ever since.

The Rest of The Story
The essence of this story however, goes way beyond my love of running. The true benefit has been the gift of fitness, discipline, and the psychological/emotional lift that running has given to me. Running has offered comfort and clarification to me during difficult times when the rest of my life was in turmoil. There have been many trials throughout my life (as there are for all of us) and running has been a steadfast friend.

There have even been epiphanies (of a sort) during my running. Little assists and major realizations have occurred and, as any runner knows, they just happen! How could I give that up? Now, if I had to stop running for reasons beyond my control, I would have the wonderful memories and knowledge of the commitment I made when I COULD run. I would carry within me the solace of knowing that I was given a gift and took full advantage of it while I was able.

You owe it to yourself to use this gift, too. The distance you run is not the issue. How fast you run doesn't matter. That you get out and maintain your well-being; that you run to show your appreciation for the ability to move; that you realize how much better you will be, for those around you, when you take care of yourself through exercise; these are what matter! From our inaugural issue in November 2007

Two Mile Magic

TWO MILE MAGIC
It has been my experience that 2 miles is a turning point for many runners. Yes, it is somewhere near this distance that the body/brain connection fully kicks in and says “YES, I like to move! In fact, I like it so much that my brain is going to create a certain kind of “high”, a natural state of ease and pleasure to prolong the good feeling.” It is documented that you can create a state of well being from running that is often referred to as “runner’s high”. Generally you won’t attain this until you reach the 2 mile distance mark.

Erica and I were running together one day, talking about running. Can you imagine? Well, Erica is one determined woman but she had not actually run continuously for 2 miles. She used a walk/run technique that added up to many miles but never 2 whole running miles together. When I heard this, I mentioned the conversation I had with a running buddy many years ago about 2 mile magic. He told me that it took about 2 miles of running to get the “runner’s high” that people talk about. I hadn’t given it much thought before his mentioning it. I was however, quite aware of how unpleasant, or at least awkward and inefficient, I often felt during the first 10 – 20 minutes of running. Now, for many of us, if we only run 10 or 20 minutes, we never get to that good feeling and running just feels HARD and unpleasant. This was what was happening to Erica.

Guess what? When Erica made that breakthrough, she experienced that 2 mile magic! She now considers herself a “runner” and looks forward to pounding the pavement. Good job Erica!
Incidentally, this is not the same experience you will have if you walk or work out in a gym unless you attain that heart rate level and keep it there for a minimum of 2 miles worth – approximately 10 – 20 minutes at 60% heart rate.

Do you remember my talking about Maximum Heart Rate a couple of weeks ago? (Issue 2) Well, here’s a message…These parts are all interrelated! We need to push our bodies enough that they keep overcoming the obstacles that create quiescence or lack of mobility. We need to stimulate our bodies to MOVE! When our brain tells us that something feels good, we like it. When you actually run 2 miles you will probably experience 2 Mile Magic because your brain is helping you to stick with it! There also seems to be some element of being outdoors that affects the outcome.

Give it a go! I think it’s a gift that many of us miss out on if we don’t know how easy it is to attain. If you’re not there yet, stick with it. It’s within reach for most of us.

If you are past the 2 mile mark, I would love to hear from you about this phenomenon because I am curious about your personal experiences. Please E-mail me at Stephanie@AskAboutRunning.com.

For a college project I researched the effects of prolonged exercise, at relatively high levels of exertion, on mental patients. It had been used as therapy with good results in soothing and calming the patients. My interest was due to my own experience with an almost euphoric feeling from running long distance and even the occasional revelation. The research supported my idea. This 2 Mile Magic is Powerful Stuff!!

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

The Weekly Pep Talk April 21 - 27

A Running Commentary About Women, Sponsored by Ask About Running, Volume 2, Issue #22
This week is dedicated to Peggy P (Oh when will I see you again?)
Monday, April 21 - 27, 2008, Week 17 in 2008

Dear Running and Walking Buddies:

I have heard rumors that Destiny and Peggy are out there somewhere in the East Bay. Please, if you know their whereabouts, tell them we want them to come home ASAP! I know they’re doing just fine but all of us at Ask About Running miss them so much! Please, Destiny and Peggy, come to our run this weekend. It would mean so much!

Our Run This Weekend – Sunday, April 27
We’re heading to the Golden Gate Bridge this weekend. It should be a beautiful run. Because we’re starting up near the bridge itself, there is an easy course across the bridge and back with very little elevation gain or loss (4 miles to the last tower on the bridge on Marin side). For those of you who want to go further, you could go over to the vista Point (5 miles) or, down toward Sausalito for a pretty run. Let me know what distances you might be interested in, by posting it on the blog, please.

Directions to the Golden Gate Bridge this Weekend
I’m trying to use the blog at http://altbgo.blogspot.com/ to cut back on redundancy. Directions, for example, are posted on the Directions Page. This should work for you and me, as all directions will eventually be listed on that page, for every run we do! I’ll try to make sure the current week’s location is posted at the top of the Direction Page. Check it out and let me know if it works OK for you.

Breakfast Afterwards
This is our first opportunity to have East and West meet! I’m hoping for a great turnout from both sides of the bay. The run is a really pleasant one and the women are even better! Does anyone have a great suggestion for a restaurant near-by where we could go for breakfast? I’ll look into it myself and will have a suggestion by Sunday. So, if you can make time for breakfast, let’s take this opportunity to meet each other, do a good run/walk, and enjoy food together.

Welcome New Members Gwenn W. and Ellen G.
Delighted to have you on board!

Car Pooling and the New Blog Page
Especially with Jane M in mind, but also as a general attitude and with environmental appreciation, I think it would be great if we can car pool when possible. This weekend is a super opportunity to use the potential. I have added a “blog page” specifically for communication between members to be able to arrange things like this.

I am new to a lot of this website stuff so, am not sure if you can actually post your comments on the Member page or not. Please give it a try by going to the link on the main page http://altbgo.blogspot.com/. It’s right at the top, on the left. See if you can get in and use it. Make your post, if possible, and if you are willing to car pool. As a back-up, E-mail me at Stephanie@AskAboutRunning.com, and /or send out a reply to the group mailing of this newsletter. But, if we can get this blog page going, we can post all kinds of good stuff for all to view…

Holabird Sports Discount – Free T-shirt Offer
Holabird Sports is an online company that sells sporting goods stuff only online. I contacted them and now have their products on my site at http://altbgo.blogspot.com/. They currently have a promo offer for a New Balance Tech Tee for anyone who is a new customer who purchases more than $59.95 worth of products. Well…one pair of shoes will do that very nicely, thank you! So, if you want a New Balance Tech Tee, moisture-wicking long sleeve tee featuring a screen-printed New Balance logo on the back and Holabird Sports logo on the front, use code RRWE29602 in the promo field during checkout. Limited to the first 250 new customers!
Shop for deals on all things running-related with this link or go to our blog. Either way use the code above for your free t-shirt (if available, still).

Simplicity Once Again. Taking Your Pulse. Understanding Your Maximum Heart Rate and Your Resting Heart Rate
I was getting re-certified as a personal trainer on Saturday and we reviewed the basics of taking one’s pulse. It used to be simple way back when; then it got complicated for several years; now it’s simple again. I’m so pleased.

Your resting heart rate is a start for understanding where you are in terms of fitness. This is not a “be-all, end-all” but it is an indicator of how well your heart muscle functions when maximally rested. This should be taken first thing in the morning, before you get out of bed.

I take the pulse on my arm, just above my wrist bone, known as the radial pulse. If you put two fingers on this pulse lightly you should feel your hear beat strong enough to count. Use a watch and count the beats for a minute. Your number is your resting heart rate. The American Heart Association says our resting heart rate is normally between 60 and 80 beats per minute.

Maximum Heart Rate is calculated by taking your age and subtracting it from 220. So, a 30 year old person would have a maximum heart rate of 190. This is considered 100% of the number of beats your heart would produce in a minute if pushed to the max. This is obviously just a general guide but, what is true is that the better condition you are in, the more you have to work to raise your hear rate. When your heart muscle is strong like an elite athlete’s the heart works more efficiently.

Your work-out heart rate should be somewhere between 55% – 90% of your maximum heart rate to improve from your workout. So, if we’re talking about a 30 year old working out for benefit, her heart rate would have to be at least 105 beats per minute (55%), for at least 20 minutes, a minimum of every 3 days, to maintain her level of fitness. Improvement would require more.

Try taking your pulse in the morning, for starters, so that you have a baseline measurement for yourself. Then, after working out, take your pulse immediately upon finishing the hard stuff and see what it is.

There’s a lot that can be realized just from awareness of your heart rate. For example, say you’re normally at 60 bpm (beats per minute) in the morning when you wake up. One morning you are at 75. It is very possible you are overdoing it in your life, or are getting sick. Good signal to rest.

Questions? Contact me directly or comment on our blog at http://altbgo.blogspot.com/ or follow the link to the American Heart Association. “The American Heart Association is a national voluntary health agency to help reduce disability and death from cardiovascular diseases and stroke”

The 112th Boston Marathon Results – FAST!!
As Gini H reminded me, last weekend was the Boston Marathon. The winners’ times were
· 2 hours,7 minutes and 46 seconds for the first man, Robert Cheruiyot
· 2 hours, 25 minutes and 25 seconds for Dire Tune, first woman

10% Discount at Transports for Ask About Running Members
For more information and directions to the stores in Albany/Berkeley and College Avenue go to their website. “TRANSPORTS is the East Bay's premier Running and Swimming specialty store and has been serving the Bay Area's running and swimming community since 1982.” as taken from their website http://www.transportsrunswim.com/

See Jane Run practice on May 4. Still Need Volunteers
Remember to come out to run a 12 mile course (or our good old standard 3 miler) on May 4. We’ll mark it as best we can and follow the general course for the upcoming half marathon. Bring your own water and gu to be prepared.
Carpooling & Willing driversStephanie Atwood, Coach (San Francisco) Stephanie@askaboutrunning.comAdd your name here!


Have a great week.
See you Sunday!
Stephanie

Ask About Running is a women's running and walking club that encourages all women to participate through walking or running. The Weekly Pep Talk is your weekly connection to the world of women's individual sports and specifically, the events planned for the week.Go for it! Stephanie@AskAboutRunning.com and http://www.altbgo.blogspot.com/


If you wish to be removed please E-mail Stephanie@AskAboutRunning.com and you will be promptly taken off the mailing list. Thank you!

All Rights Reserved
Copyright ALTB International, Inc, 2007

Women - Run or Walk with us this Sunday, March 9

Calling all women who want to walk or run every weekend. Join our group this Sunday at the Ferry Station in Alameda and the Golden Gate Bridge in San Francsico for a fun and physically beneficial outing! Make friends and move! All women are welcome. Distances vary from 3 miles and up. Walkers are encouraged!!

More details at Stephanie@AskAboutRunning.com