The Weekly Pep Talk April 14 - 20

Sponsored by Ask About Running, Volume 2, Issue #21
This week is dedicated to Hilary A (A determined athlete)
Monday, April 14 - 20, 2008, Week 16 in 2008

Dear Running and Walking Buddies:

Congratulations to runners Noel P and Sandra O who put in great efforts at the Brickyard Run in Martinez last Sunday. This was Noel’s comeback after ankle surgery. Go girl! She looked terrific. Sandra O completed the hilly 8 mile course with a sprint uphill to the finish. This was only her 4th race ever. She has really accomplished a lot in her short running career. You both deserve a lot of credit. Let’s do it again.

The Martinez Brickyard Race will get added to next year’s roster. It was fun, well organized, and gorgeous. Also, all three of us who entered won prizes in the post race drawing. Noel and Sandra won $20 gift certificates to Sports Basement and I won a book about running! Yeah for all of us!

First Things First - Calling all SF Women!
Join us at 6AM on Tuesday mornings for track workouts. We are training for the SF Marathon and Half Marathon but all running women are welcome. Meet at the northeast bleachers at Kezar at 6. We’ll be done by 7:00 or earlier and will follow the track workouts listed in our training guide at the Ask About Running Blog. This starts tomorrow, April 15. Does that date mean anything to you? If you haven’t already filed your taxes a little running in the early AM could get you revved for a major effort to get things done by midnight. Then, for some of us there’s always filing for an Extension…thank goodness!

Next – our East Bay Sunday Run
Will be at Point Isabel. Directions are listed at http://www.altbgo.blogspot.com/. We’ll be doing a 3 miler and a 5 miler officially. You can always run any distance you like. And, if you contact people through the blog, it’s an opportunity to get partners to run all kinds of distances. Meet 9 AM. Be prepared for warm temperatures. Wear sunscreen, a hat, and bring water. Clothes are optional…

Balance
As I was running the race yesterday my mind went back and forth between listening to my breathing and wandering. I love running as a time to process things. It’s done wonders for me in helping clarify “stuff” in my life. But yesterday the mind was geared to racing and so, when I wasn’t thinking pace I wandered to BALANCE. I mean the kind of balance that we use to run well. I was thinking about running uphill (we had plenty of them) and how you shorten your stride to maintain a forward balance. And, when you run downhill you lengthen your stride to balance out the effects of gravity pushing you ahead.

The downhill seems to stymie a lot of people. I think it’s important to take advantage of that huge opportunity that gravity provides and trust in your balance. Your body will land properly without “putting on the breaks” if you let your feet take you forward as much as they want to go, as extensions of your legs. When you try to stay upright (instead of moving forward with the slope of the hill) you lose all that wonderful opportunity that comes from not having to lift your foot up to produce the next step. Instead, when running downhill you only need to push off with the ball of your foot and the slope takes care of the elevation part by “sloping away from you”. I’ve come to realize that it takes strong, well balanced knees to allow runners to run hills the way I’ve described because you MUST be landing with shock absorption in the right places or your lower body suffers.

So, the next time you’re running hills, think about letting yourself go on those down hills. Let natural balance and rhythm be your guides. You might surprise yourself at how easy it is and how well you do.

I checked on fees for the SF Marathon. My! It’s a bit pricey. Registration deadline for Mail in is July 1st, assuming the event is not sold out prior to that time. It will be best if you register individually, if you are going to run it.

Full Marathon: $115
1st Half Marathon: $80
2nd Half Marathon: $80
5K Run/ Walk: $35
Progressive Marathon: $40 – I don’t know about this. Anybody else know the details? I’ll be checking…


Club News and Views
Happy Birthday Dena G
Gini H are you back from Paris yet?

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. Any volunteers to help?
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

UPCOMING RACES – Let me know if you are training for any of these
The Boston Marathon April 21, 2008 http://www.bostonmarathon.org/
See Training Schedule in http://www.altbgo.blogspot.com/

The Eugene Marathon May 4, 2008
Sarah T is training for this

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, Sarah K, Gini H, Danielle A., Rachel Lai, Sharmaine Moody

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,

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/

The 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
Add your name here!

Ask About Running is a women's running and walking club that encourages all women to participate either 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/
Have a great week. Get out there and enjoy!
See you Sunday!
Stephanie

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

Brickyard Martinez Run and Carpool

The Martinez Brickyard Run or Walk 4 or 8 miles this coming Sunday, April 13 This weekend’s run is going to be participating in the Martinez Brickyard Run. If you haven’t signed up you can do so on the morning of the event. Full details at http://www.active.com/event_detail.cfm?CHECKSSO=0&EVENT_ID=1523893 Entry fee is now $25 through race day.

Car pool to Martinez
Noel P, as usual, is so helpful with the organization of our events. We would like to carpool with any of you who are interested. Noel says…” Looks like the run starts at 8:30 and registration and t-shirt pick-up opens at 7:15. Should we try to be there by 7:30-7:45? If so, we should meet in the Plaza at 7 AM”. Sounds good to me. Let me know if you’re planning to carpool. We won’t wait if anyone is late but it does make sense to try to go together. We’re planning to go out to breakfast afterwards to celebrate so I hope you can join us. Stephanie@AskAboutRunning.com.

Dena, and you other San Fran gals just let me know what’s up. We can go over together!

Directions:
To get to El Cerrito Plaza from San Francisco, take 80 E past the 80/580 split. Continue on 80E and exit at the Central Ave. exit, which is one exit past Albany/Buchanan. At the bottom of the ramp, take a right on Central, towards the hills. When you get to San Pablo Ave. (2nd light), take a right. Go to the second light (Carlson) and take a left into the Plaza. You'll see a big sign. When you get into the Plaza, to get to the side with the most parking, go around to the Trader Joe's side, which is the south side (the right side of the plaza as you enter). The address of Trader Joe's is 225 El Cerrito Plaza, El Cerrito, in case you want to Google it yourself.

The Weekly Pep Talk - A Running Commentary About Women

Volume 2, Issue #20
This week is dedicated to Elizabeth A (Oh! to be 14 again!)
Monday, April 7 - 13, 2008, Week 15 in 2008
Send comments to: Stephanie@AskAboutRunning.com


Dear Running and Walking Buddies:

I am so proud of you ladies who make it out there almost every weekend. Good for you! And those of you who have a good excuse, I understand. Now those of you who just don’t come out, well…WE MISS YOU AND YOU MISS OUT ON A GOOD WORKOUT! The more the merrier. It’s definitely more fun to run with a group.

Welcome back Lisa! Returning from 2007 was Lisa M, one of my wonderful assistants. Great to have you back. Now that you’re in the “mode” I need you every weekend, rain or shine, please?

And welcome to newcomer Kathryn L who contacted me through the Berkeley Parents Network. It turns out that Kathryn and I have known each other for more than a decade but connected again because we both believe in fitness, the outdoors, and strong women. Welcome aboard Kathryn! Here’s to more Sundays together!

Our “Fun Run” at the Marina, last Sunday, was a lot of fun. Everyone got a finish ribbon, as promised. I think most of you tried to push yourselves a bit on the 3 mile route. I hope you had fun, too. I’ll keep track of times for all of you who are members so that you can track your progress. We’ll do this again in the future. Next time we’ll do breakfast afterwards. How does that sound?

10% Discount at Transports for Ask About Running Members
I spoke to two of the owners, Kei and Frank, at Transports and they were kind enough to offer a 10% discount to all members of the Ask About Running Club. Next week I will bring membership cards for all of you current members so that you can take advantage of this special deal. Thanks Transports.

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/

Need a Job? Want a Job at Title Nine? Contact Ivy
This is from Ivy…” I am writing to you to let you know that Title Nine in Walnut Creek is looking for a full-time sales associate. If you know of anybody that would like to work in a fun, energetic environment, please give them my e-mail or have them give me a call. Thanks,”
Ivy Altman, Manager, Title Nine Walnut Creek
576 Botelho Drive, Walnut Creek, CA 94596
(925) 295-0720
ialtman@titlenine.com

Start Training for SF Marathon, Half Marathon, and 5K Race Next Week
This is going to be one of our “chosen” events for the year. We are going to include workouts for all 3 distances so that all of our members can be supported and encouraged to be involved at whatever level they would like.

We will offer training for a first 5K along with half and full marathons training guides. We’re adding track workouts in San Francisco for the speed segment of training. Training for this one starts April 14. Stay tuned for details…

See Jane Run Half Marathon and 5K Practice on The Course
On May 4 AAR Gals will be able to run a 12 mile route on the actual See Jane Run Half Marathon course. We will also offer the standard 3 miler, also a SJR event. Plan to come out and run and support your running buddies. This should be fun!

Volunteers needed to help with the practice course
If you have extra family members who might want to donate an hour or two of their time, it would be great to have a few volunteers along the course on May 4 for aid and encouragement. We can also recruit from those of you running the 3 mile course. Please let me know if you, or someone you recommend, may be available. Thanks.

April 27 we’ll be running in San Francisco
I’d like to do the Golden Gate Bridge Route. On a good weather day it just doesn’t get any better than running or walking across the Golden Gate Bridge. Details to follow…Time will be 9:00

Ask About Running is a women's running, walking, fitness club that encourages all women to participate in walking or running. The Weekly Pep Talk is your weekly connection to the world of women's individual sports. It is always posted on http://www.altbgo.blogspot.com/, the official site for Active Women! Subscribe to the Weekly Pep Talk, It's Free. Just E-mail Stephanie@AskAboutRunning.com

Club News and Views

• Gini H is on vacation in Paris
• Jeanetta M won 2nd place in her race around Lake Merrit on Easter Weekend
• Leticia D got accepted into the Nike Half Marathon!
  

SIGN UP NOW!!
The time is now!! We’re out there every weekend, walking or running 3 miles, 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.

Carpooling & Willing Drivers
Stephanie Atwood, Coach (San Francisco) Stephanie@askaboutrunning.com
Add your name here!

Have a great week. Get out there and enjoy!
See you at the Brickyard Run on Sunday!
Stephanie


All Rights Reserved
Copyright ALTB International, Inc, 2007

Fun Run And Walk This Weekend At The Berkeley Marina

Come on out for a fun run or walk at the Berkeley Marina this weekend, April 6. Your whole family is invited! Meet at 9:00 in Berkeley for a 3 mile course. Everyone is welcome!! Finish ribbons for all! Membership fees apply. Children 12 and under are free.

Ask About Running is a women's running and walking club that encourages all women to participate in walking or running. The Weekly Pep Talk is your weekly connection to the world of women's individual sports.

Go for it! See you Sunday Stephanie@AskAboutRunning.com

Sunday April 6 Berkeley Run/Walk Directions

Berkeley Marina

Meet 9:00 in the public parking lot - Map Quest Link Available

Heading East on I-80 (from South Bay or San Francisco) Take Berkeley, University Avenue Exit onto University Avenue.Make first U-turn possible and head back, over the freeway, to the Frontage Road on the bay side of the freeway. The Sea Breeze Market is to the left.

Heading West on I80 (toward San Francisco)Exit at University Avenue and head toward the Frontage Road on the Bay side of the freeway. The Sea Breeze Market is at the junction of University and Frontage Road. The parking lot is small and dirt. We’ll be able to see each other easily.

Note: One of our members had her car window broken and her wallet stolen. Please bring as little as possible, keep it out of sight, and beware.

• Toilets
• Free Parking
• Water fountains along the routes
• Market with food and drinks

The Weekly Pep Talk Running Commentary About Women

Sponsored by Ask About Running
Volume 2, Issue #19
This week is dedicated to Sandra O (Go get’em!)
Monday, March 31 – April 6, 2008, Week 14 in 2008
Send comments to: Stephanie@AskAboutRunning.com

Dear Running and Walking Buddies:

Change is inevitable, right? Is it a good thing? Who knows until after it occurs? That being said, I have made the decision to curtail the San Francisco runs at 1:00 and coordinate all group members into one running time. Our only scheduled runs will be at 9:00 every Sunday.

There are two immediate and exciting advantages to this change:
· We can include a longer distance each weekend in addition to our ongoing 3 milers
· Every 4th weekend we will add a San Francisco route to keep things interesting

Now, since we are a club, we have options to do whatever we choose. I want to introduce the “WEEKEND COORDINATOR” to allow members to coordinate with other women for different distances and or other issues (like running races, for example). Here’s how it will work…
Join the club by running or walking with us at least once. This will confirm that you are a legitimate participant. Your name will be entered into the AAR Member E-mail list.
Send out your request via E-mail. Reply to “Everyone” on your Weekly Pep Talk E-mailing. This will be sent to all members. Pretty straight forward and should allow for coordination without too much hassle.

Your questions and comments are always welcome. Contact me at Stephanie@AskAboutRunning.com

Discounts at Transports and Sports Basement…
Later this week I should have more details on this. Currently it looks like Transports will offer 10% and Sports Basement is going to give us a “shopping night” that, I believe, gives 20% just for the night. Details to follow…

Fun Run or Walk this Weekend
Come on out for a fun run or walk at the Berkeley Marina this weekend, April 6. Your whole family is invited! Meet at 9:00 in Berkeley for a 3 mile course.* Everyone is welcome!! Finish ribbons for all! Membership fees apply. Children 12 and under are free.

Full details are in the blog http://www.altbgo.blogspot.com/. Ask About Running is a women's running and walking club that encourages all women to participate in walking or running. The
Weekly Pep Talk is your weekly connection to the world of women's individual sports.
Go for it! See you Sunday Stephanie@AskAboutRunning.com

*If you want to run further, just keep going after you cross the finish line!

Next Sunday we’ll be running or walking the Martinez Brickyard Run as Our Scheduled Run. The Martinez Brickyard 4 and 8 Mile Run - April 13, 2008, starts at 8:30. Sandra O talked me into this. I think it should be a lot of fun! Details on the course, etc. can be found at http://www.active.com/event_detail.cfm?EVENT_ID=1523893&CHECKSSO=0
Directions, etc. http://www.diablorunners.com/where.html

Current sign-up fee of $20 expires on April 4. Price after that (including race day) is $25.00

Anybody want to go out after for something to eat? Any suggestions on where to go? Anybody want to carpool? Contact Stephanie@AskAboutRunning.com or send your message through the Weekly Pep Talk E-mail list.

P.S. I’m checking on group discounts. This won’t apply for this year but maybe next…

Train for See Jane Run 5K or Half Marathon
This is a great course, for women only, and I would encourage you to be involved. Our club will be doing a 12 mile practice on May 4, along with our 3 mile route. So, come on out and give it a try before the event. And, if you’re psyched, sign up for the real thing! Go to http://www.altbgo.blogspot.com/ for a full training schedule for the See Jane Run Half Marathon.

Beginners - Train for Bay to Breakers and See Naked Runners, too
We didn’t get our group discount for this event but that doesn’t take away the opportunity to run this. I’ve written up a walking and running schedule for you beginners. Go to http://www.gobaytobreakers.blogspot.com/ for the details. You also might be interested in the You Tube video featuring naked runners (with some discretion!) that is also on the site.

Tell me about Nike
Today’s the day we’ll find out if we got accepted for Nike. Let me know what happens. We’ll talk more about this next week.

Club News and Views
Welcome back from Japan, Sharmaine.
Don’t forget the Fun Run this weekend. Bring your family! Share the fitness!

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 London Marathon, April 13, 2008, http://www.london-marathon.co.uk/
See Training Schedule in http://www.altbgo.blogspot.com/

The Martinez Brickyard 4 and 8 Mile Run, April 13, 2008, http://www.active.com/event_detail.cfm?CHECKSSO=0&EVENT_ID=1523893
Participants: Noel P, Sandra O,

The Boston Marathon April 21, 2008 http://www.bostonmarathon.org/
See Training Schedule in http://www.altbgo.blogspot.com/

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, Stephanie A, Michele A, Noel Y, Sarah K, Gini H, Danielle A., David Lau, Natalia Lau, Rachel Lai, Sharmaine Moody

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,

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 and 5K August 30/31, 2008 http://www.disneylandhalfmarathon.com/


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

The Nike Women’s Half and Full Marathon, October 19, 2008, Who got in?

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
Add your name here!

Have a great week. Get out there and enjoy!
See you Sunday!
Stephanie

All Rights Reserved
Copyright ALTB International, Inc, 2007

Intermediate See Jane Run 16-Week Half Marathon Training Plan

Exclusively for the See Jane Run Half Marathon 2008 Race

WEEK 1 February 10 – 17, 2008
MONDAY REST, TUESDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, WEDNESDAY Off, XT, or 30-45minutes easy, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY Run 4 miles easy, SATURDAY XT or 45 minutes easy, SUNDAY Run 45 minutes easy

WEEK 2 February 18 - 24
MONDAY REST, TUESDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, WEDNESDAY REST or XT 30-45minutes, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY 5 miles easy, SATURDAY XT 45 minutes, SUNDAY 50 minutes easy

WEEK 3 February 25 – March 2
MONDAY REST, TUESDAY Run 3 miles or 30 minutes maximum duration*, WEDNESDAY REST, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY REST or X-Train** up to 20 minutes, SATURDAY Run 6 miles or 60 minutes easy, SUNDAY Run 3 miles or 30 minutes max

WEEK 4 March 3 – 9
MONDAY REST, TUESDAY Run 3 miles or 30 minutes max, WEDNESDAY REST, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 25 minutes, SATURDAY Run 5 miles or 50 minutes max, SUNDAY Run 3 miles or 30 minutes hard

WEEK 5 March 10 – 16
MONDAY REST, TUESDAY Run 3 miles or 30 minutes max, WEDNESDAY X-Train for 50 minutes, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 30 minutes, SATURDAY Run 7 miles or 70 minutes, SUNDAY Run 3 miles or 30 minutes easy

WEEK 6 March 17 – 23
MONDAY REST, TUESDAY Run 3 miles or 30 minutes steady, WEDNESDAY Run 3 miles or 30 minutes easy, THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 35 minutes, SATURDAY Run 8 miles or 80 minutes easy, SUNDAY Run 3 miles or 30 minutes easy

WEEK 7 March 24 - 30
MONDAY REST, TUESDAY Run 3 miles or 30 minutes steady, WEDNESDAY Run 3 miles or 30 minutes easy, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 40 minutes, SATURDAY Run 8 miles or 80 minutes easy, SUNDAY Run 3 miles or 30 minutes steady

WEEK 8 March 31 – April 6
MONDAY REST, TUESDAY Run 3 miles or 30 minutes steady, WEDNESDAY Run 6 miles or 60 minutes easy, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 45 minutes, SATURDAY Run 7 miles or 70 minutes easy, SUNDAY Run 3 miles or 30 minutes steady

WEEK 9 April 7 – 13
MONDAY REST, TUESDAY Run 3 miles or 30 minutes steady, WEDNESDAY Run 5 miles or 50 minutes easy, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 50 minutes, SATURDAY Run 9 miles or 90 minutes easy, SUNDAY Run 3 miles or 30 minutes steady

WEEK 10 April 14 - 20
MONDAY REST, TUESDAY Run 4 miles or 40 minutes marathon race pace, WEDNESDAY Run 5 miles or 50 minutes easy, THURSDAY Tempo Run – 1 mile easy, 4 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 55 minutes, SATURDAY Run 8 miles or 80 minutes easy, SUNDAY Run 3 miles or 30 minutes hard

WEEK 11 April 21 - 27 MONDAY REST, TUESDAY Run 4 miles or 40 minutes marathon race pace, WEDNESDAY X-Train 60 minutes, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 60 minutes, SATURDAY Run 10 miles or 100 minutes steady, SUNDAY Run 3 miles hard

WEEK 12 April 28 - May 4
MONDAY REST, TUESDAY Run 5 miles or 50 minutes marathon race pace, WEDNESDAY X-Train 60 minutes, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 60 minutes, SATURDAY Run 12 miles or 120 minutes steady, SUNDAY Run 3 miles or 30 minutes 5K race pace

WEEK 13 May 5 - 11
MONDAY REST, TUESDAY Run 3 miles or 30 minutes max, WEDNESDAY X-Train 60 minutes, THURSDAY Tempo Run – 1 mile easy, 3 miles hard, 1 mile easy, FRIDAY REST or X-Train up to 60 minutes, SATURDAY Run 9 miles or 90minutes steady, SUNDAY Run 3 miles or 30 minutes 5K race pace

WEEK 14 May 12 - 18
MONDAY REST, TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy, WEDNESDAY X-Train 60 minutes, THURSDAY Tempo Run 1 mile easy, 4 miles hard, 1 mile easy, FRIDAY REST or X-train up to 60 minutes, SATURDAY Run 10 miles or 100 minutes @ steady pace, SUNDAY Run 3 miles or 30 minutes 5K race pace

WEEK 15 May 19 - 25
MONDAY REST, TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy, WEDNESDAY X-Train 60 minutes, THURSDAY 1 mile warm-up, 2 mile run at race pace, 1 mile cool down, FRIDAY REST, SATURDAY Run 7 miles or 70 minutes @ steady pace, SUNDAY Run 3 miles or 30 minutes 5Krace pace

WEEK 16 May 26 – April 1
MONDAY Run 6 miles race pace, TUESDAY REST, WEDNESDAY Run 1 mile easy, 2 miles hard, 1 mile easy, THURSDAY REST or X-Train easy, FRIDAY Run 1 mile easy to keep your head in the game
SATURDAY RUN your RACE!!
SUNDAY RELAX. CONGRATULATIONS!

Details
Saturday/Sunday Reversal - Most weeks you may reverse Saturday/Sunday workouts depending on your personal schedule.

*Max means the maximum number of minutes you should be running. If you run 3 miles faster, keep going for 30 minutes. If you run 3 miles slower, stop at 30 minutes.

**X-Training refers to other kinds of exercise. This could be biking, hiking, swimming, yoga, gym workouts, etc. One of the benefits of cross training is that it uses different muscle groups and provides a change of “pace”.

***Maximum Effort refers to your personal maximum level of effort. You should be going “all-out” for the time described. This means running (sprinting) as hard as you can while allowing yourself to finish the duration of time described. The purpose is to strengthen your muscles and increase your ability to run fast.

****Tempo Runs push you to run at a pace that’s close to your race pace, not the long slow distance that we often do on our long runs. During the tempo portion of your training run, run hard as if you were running a short race. To be able to finish several miles at tempo pace you need to try it to see what it feels like. You’re simulating a race so it should feel difficult!

Stretching - Always allow time for stretching after you run or walk.

This training schedule is courtesy of Ask About Running (ALTB International, Inc.). Copyright and all rights reserved 2008.

The Weekly Pep Talk A Running Commentary About Women

Sponsored by Ask About Running
Volume 2, Issue #18
This week is dedicated to Gini H (consistent and very humble)
Monday, March 24 - 30, 2008, Week 13 in 2008
Send comments to: Stephanie@AskAboutRunning.com

Dear Running and Walking Buddies:

Oh this weather. Isn’t it glorious!! We had a super run last Saturday at Tilden. Noel set the course and she and Jane were both excellent guides. The Wildcat Creek route will definitely be added to the roster. It was super.

We missed most of you last week. I hope you were having a great time with family, friends, and/or in some tropical place. All are good and justify missing a weekend with AAR (Ask About Running - not to be confused with AARP – American Association of Retired People). I think they need to change that name since most 50 year olds these days are not into retiring!

This weekend’s runs and walks
are scheduled for Alameda’s Robert Crowne Memorial Park for the East Bay and the Marina/Crissy Field at East End Beach for San Francisco. Both offer beautiful runs. Directions are posted at http://altbgo.blogspot.com

Shoes…
Most of us have a favorite brand of shoes. I recently changed over to Nikes from Saucony to try out the Nike Plus System. Surprisingly, I like my Nikes quite a bit. However, I ended up buying men’s shoes and men’s shoes almost always weigh more (like the men they accommodate). So, to allow for the extra width I wanted, I am lifting extra weight with each step. This is a trade-off, something to think about. Nothing more or less.

Get a Pro to Fit Your First Pair of Real Sports Shoes
I strongly recommend that you get someone who knows what he/she is doing to fit you in your first serious pair of sports shoes. Don’t buy those bargain basement shoes because they’re on sale unless you have an experienced sports shoe person fitting them for you. That being said, I highly recommend going with the less expensive model of your favorite brand and changing them on a regular basis – like once every 3 months or so, depending on how much mileage you do.

There Is Nothing Worse For Your Body Than Wearing A Pair Of Sports Shoes That Have Lost Their OOMF. Good shoes get pounded down and out and stop offering the cushioning and support that we all need to protect our precious feet! Our feet are “where the rubber meets the road”. We need to be as kind to them as possible.

Don’t wait until you notice the sole of one shoe almost worn away before you buy a new pair! Maybe even mark your calendar for every 3 months or so and buy yourself a new pair of shoes – good shoes, but not top of the line shoes. Good brands with last year’s models are just fine. $79.00 (or less on sale) instead of $129 or up will do just fine, thank you. This way you can justify a new pair more often. You are worth it! Your feet deserve that kind of care. I’m willing to wear last year’s Orange over this year’s Green to save $50. But I knock on wood (my head’s always right there) almost every day to be so lucky to be able to move well after running for more than 35 years!! I want to take that record another 35 years so, guess who changes her shoes fairly often. I’m worth it! So are you!

Upcoming Runs and Walks
I’m adding a few new events to the calendar this week because I truly believe that, even the non-competitor can “refill the well” by pushing herself physically every so often. It just gives you a boost when you participate in a 1 mile, 3 mile, or 6 mile event (or something longer for the more hearty athletes) and see how good you feel afterwards. Lots of people walk at these things and of course, lots of people run really fast too. There is a place for everyone.

The first event, and we’ve already got some of our gals participating, is the Martinez Brickyard 4 or 8 mile race coming up on April 13. Rumor has it that this is a hilly course that doesn’t give up easily. The good thing about it is the location. Martinez is pretty close to where some of you live.

I’ve mentioned the Ohana Group before because they put on great local races that are small, well organized, and always contribute to some local cause. Their schedule currently includes a 5K and Mile run or walk on July 4, The Hook and Ladder on August 24, 1 Mile and 5K Run and Walk for the Hungry on November 23, and The Christmas Classic 5K and Miracle Mile on December 21. I’ll keep you updated on details but, MARK YOUR CALENDARS NOW! These races are fun! They are all in San Francisco or near-by.

Tell Me About Nike
We should hear by April 1, I believe. For any of you, who entered the lottery, please let me know if you got accepted. I’ll post it in the Weekly Pep Talk.

Club News and Views
The See Jane Run Half Marathon Training Schedule is ready! http://www.altbgo.blogspot.com
Look in the archives

The Bay to Breakers Training Schedule is also in the blog at http://www.altbgo.blogspot.com.

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!
Your name
Your buddy’s name
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.

The San Francisco 5K, Half and Full Marathon in August is a great goal for training.
I encourage all of you, who might be interested in a race, to train for the San Francisco Half and Full Marathon and 5K held on August 3. I’d like to try Sarah’s training method of Less is More. By that time she will have tested it with her own training for this spring and can give us her personal comments. Let’s talk about this more as the season goes on.

Sign up for the Bay to Breakers – We need 25 names to get a discount!
We’re not there yet but we can extend the deadline just a few days…. I’ll be doing a special mailer later in the week as a reminder.

Here is our current list:
Dena G
Jeanetta M
Stephanie A
Michele A
Noel Y
Sarah K
Gini H.
Danielle A.
David Lau
Natalia Lau
Rachel Lai
Sharmaine Moody
YOUR NAME BELONGS HERE!

The list is growing…Full Bay to Breaker details at bottom of this newsletter.

UPCOMING RACES – Let me know if you are training for any of these
The London Marathon April 13, 2008
www.london-marathon.co.uk
See Training Schedule in http://www.altbgo.blogspot.com
Also The Martinez Brickyard 4 and 8 Mile Run April 13, 2008
http://www.active.com/event_detail.cfm?CHECKSSO=0&EVENT_ID=1523893
Participants: Noel P, Sandra O,
The Boston Marathon April 21, 2008 http://www.bostonmarathon.org
See Training Schedule in http://www.altbgo.blogspot.com

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, Stephanie A, Michele A, Noel Y, Sarah K, Gini H, Danielle A., David Lau, Natalia Lau, Rachel Lai, Sharmaine Moody

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,

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 and 5K August 30/31, 2008 www.disneylandhalfmarathon.com


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


The Nike Women’s Half and Full Marathon October 19, 2008
www.nike.com
Lottery notification on April 1, 2008

The New York City Marathon November 2, 2008
www.ingnycmarathon.org
Registration opens January 28, 2008
Participants: Dena G,

Carpooling & Willing drivers
Stephanie Atwood, Coach (San Francisco) Stephanie@askaboutrunning.com
Add your name here!

Have a great week. Get out there and enjoy!
Stephanie


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

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

Directions - Golden Gate Bridge Runs/Walks

Golden Gate Bridge Runs always meet at 1:00 at the free parking area below the tourist parking area at the Golden Gate Bridge, south side entrance.

Here are more detailed directions.

Directions:

Follow Hiway 1 or 101 North to the Last San Francisco Exit (immediately before the toll booth). Go right at this exit into the Golden Gate Bridge Vista Parking Lot and stay to the right. Exit the parking area and go left on Lincoln Blvd, heading down the hill less than 1/4 mile. The dirt/gravel parking area is to your left. If you get to Long Ave (a street on your left heading to Fort Point) you have gone too far. Turn around and head back up the hill.

The Weekly Pep Talk - Monday, March 3 - 9, 2008

A Running Commentary About Women, Sponsored by Ask About Running
This week is dedicated to Joan Benoit (Great Athlete)
Monday, March 3 - 9, 2008
Volume 2, Issue #15, Week 10 in 2008
Send comments to: Stephanie@AskAboutRunning.com

Dear Women:

Wow! What a great day we had last Sunday. The view, as we ran/walked along Point Isabel was stunning… blue sky, shimmering water, San Francisco skyline. It was one of those days when you are so glad to be alive. And the conversation was lively! I had a lot of fun. My running/walking buddies, thanks for the company!

Run Across the Golden Gate Bridge this Sunday
This Sunday, the San Francisco route will take us across the Golden Gate Bridge, if the weather is good. If the weather does not cooperate we will run in the Presidio, both starting from the same place. Running across the Golden Gate Bridge on a clear day is a real pleasure. The views are incredible! The one drawback is that you have to dodge tourists. They’re EVERYWHERE!! Details on parking will be available a little later this week. I want to confirm them by driving it myself. Meet at 1:00 for our run across the bridge at the lower parking area, the dirt parking section with free parking and no tourist buses. Full details to come…

Unfortunately the turnout for our San Francisco group has been minimal and I’m concerned that we won’t have the numbers to keep it going successfully. If you participants have any suggestions, let me know. Your input is always very welcome.

• Shall we change the day?
• Would Saturday be better?
• Shall we change the time?
• Would 9:00 be better than 1:00?
  

East Bay Runners Come to Alameda this coming weekend
Yes, we are running in Alameda at a new location. Those of you who ran the SJR Half Marathon last spring will remember the area. It is the Ferry Landing that starts the long segment of running right along the waterfront but still on the bike path! It’s really gorgeous and also very flat! We’ll get some hills in as the season evolves and we move onto trails up in the Oakland and Berkeley Hills. For now, here are directions to the ferry station:

Directions to the Ferry Landing - Alameda Ferry Landing Parking Lot at Mecartney/Shoreline
Meet at 9:00 in front of Ferry Station

From San Francisco
80/Bay Bridge towards Oakland, Exit 880 South towards San Jose and Alameda, Take 2nd exit on Broadway/Alameda, Turn right at end of exit onto 5th. Follow signs, Travel through 1 light, then bear right towards Broadway/Alameda. Stay on 5th. Follow signs. Travel through 5 lights, and then follow sign for a soft left to Alameda (less than 1 mile). Left on Central (continue to follow rte 61, Turn right on 8th (continue to follow rte 61 to Otis.

From Berkeley
980 W towards downtown Oakland, 880 South, exit toward Jackson Street, travel 1 mile, Left on Jackson Street (you are looping around to get into the tunnel), Left on 8th Street, Left on Webster, Go thru tunnel, Follow route 61/Webster Street through Alameda (less than 1 mile), Left on Central, Right on 8th to Otis.

From Berkeley and San Francisco
Follow directions to Otis, as if going to Robert Crowne Memorial Beach. Turn left on Otis instead of entering Robert Crown Memorial State Beach. Stay on Otis for approximately 2 ½ miles, crossing the Bay Farm Bridge. Take the first Right on Island. Follow Island approximately 1 mile to Mecartney. Go Right on Mecartney and follow all the way to the end. Turn Left into the ferry landing parking lot.

From San Jose880 North, Exit Davis Street, turn left on Davis at end of exit, Right on Doolittle Drive, Stay on Doolittle to Otis. Go left on Island. Follow Island approximately 1 mile to Mecartney. Go Right

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

Train for Bay to Breakers Right Here!

Week 5 of Training for the Bay to Breakers!
Runners and walkers have a 16 week training schedule that is posted in it’s entirety on http://www.altbgo.blogspot.com/ Whether you run this event officially, or just train for it and join in for the fun, it is a great distance for everyone – not too far, not too fast, but hecka fun!!

The Weekly Pep Talk - Monday, February 25 – Sunday, March 2, 2008

The Weekly Pep Talk - A Running Commentary About Women
Sponsored by Ask About Running
Volume 2, Issue #14, Week 9 in 2008
This week is dedicated to Christy of City Girls (Wishing you great success!)
Monday, February 25 – Sunday, March 2, 2008
Send comments to: Stephanie@AskAboutRunning.com
View www.AskAboutRunning.com

Hello!

Oh what a glorious Monday! I think I needed this! How about you? I hear this good weather will continue throughout the week. So…dry out your running and walking shoes and get ready for the weekend! We are going to Point Isabel in the East Bay and Mc Laren Lodge in Golden Gate Park for you San Francisco Gals.

Weekend Running and Walking Information
I will start posting the weekend information for our running and walking club near the top of the newsletter since several of you have mentioned that you don’t find it. Does this mean that you are not receiving the Weekly Pep Talk at all? Or, does it mean that you can’t find the weekend details because they’re hidden somewhere in all the “stuff”? I hope this remedies the problem.

Please check you SPAM/Bulk Mail folder if you’re not receiving the Weekly Pep Talk because I have heard that bulk mail ends up there some of the time. Also know that I will always get this out to you by Monday evening so, if you have not received it by that time, please contact me at Stephanie@AskAboutRunning.com and let me know!

Weekend meeting locations and times for March 2, 2008 for runners and walkers – Bring a Friend!

East Bay – Point Isabel, Richmond
Meet at 9:00 at the far end of the parking lot, away from the entrance

From I80 (in either direction) take Central Avenue exit and head toward the bay. Go right on Rydin and follow it to the parking lot at the end. We will meet at the far end of the parking lot, away from the entrance.

Toilets
Free Parking
Water from faucets for dogs, no drinking fountains

San Francisco - McLaren Lodge, Golden Gate Park
Meet at 1:00 in front of the lodge near the junction of Fell and Stanyan Streets in Golden Gate Park
FYI - This elegant building was built in 1896 to house John McLaren. It is also one of the oldest Mission-style structures in the City. Today, it houses a park information center and an ornate, classic meeting room. Open Monday-Friday, 8 a.m.-5 p.m. (415) 831-2700.

Toilets nearby
Park closed to cars on Sunday. Must park on side streets. No charge for parking meters on Sundays.
Water (in bathrooms and some drinking fountains)
Near the SF Conservatory of Flowers, The De Young Museum, and more

Directions to both places can be printed from my running blog http://www.altbgo.blogspot.com/
in addition to the details here.

Long Distance Runs For Those of You Training For Half or Full Marathons
Sarah will mark a course for 17 miles next weekend. If you would like to run with her I think she runs the long run at 9 minutes/mile +/-. Use the blog or the yahoo group site to express your interest. AskStephanieAboutSports@yahoogroups.com is a great way to send out a group e-mail but you have to join first.

I’m still working on the East Bay long runs. Jane M. has offered to help with this but she has asked for a companion to run with. We’re talking about 10 minute miles +/- and I’d love to get started with the SJR Half Training Schedule over in the East Bay. Any volunteers to mark a half or full marathon course?

Fun Runs and Walks Last Weekend were definitely dampened by the storm
I have to commend Sharmaine M and Sarah T for braving the elements. They got a ribbon for their efforts! We’ll do our fun runs another time. I hope the weather is more cooperative…

Club News and Views
The See Jane Run Half Marathon Training Schedule is ready! I’ll try to remember to attach it to the newsletter. It is also copied into the blog at http://www.altbgo.blogspot.com/

SIGN UP NOW!!
The time is now! Time to start training for the Bay to Breakers or the See Jane Run 5K and Half Marathon. Or…just come out to move!! We’re out there every weekend, walking or running 3, 6 miles, and longer runs for those hard core ladies. Join us!!

1 Person/1 Month Buddy System – 2 women sign up together
____$20 ____$30
Begins first Sunday of each month. Automatic recurring billing only. Must pay by credit card.
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!
Your name
Your buddy’s name
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.


Sign up for the Bay to Breakers
Please remember that our group will qualify for a discount if we have more than 25 names to submit. Full details are at the bottom of this newsletter. I need your names by March 25 for submission to the powers that be. We are not obligated to run together nor do you have to be an official member of the Ask About Running Club. As far as I can tell, all you need to do is put your name on the list and commit by March 25 for a discount to the big party run! This is no serious person’s race (unless you are a world –class, seeded runner). So, sign up and join the fun!

Here is our current list:
Dena G
Jeanetta M
Stephanie A
Michele A
Noel Y
Sarah K
Gini H.
Danielle A.
Your name belongs here!

The list is growing…Full Bay to Breaker details at bottom of this newsletter.

Week 5 of Training for the Bay to Breakers!
Runners and walkers have a 16 week training schedule that is posted in it’s entirety on http://www.altbgo.blogspot.com/ Whether you run this event officially, or just train for it and join in for the fun, it is a great distance for everyone – not too far, not too fast, but hecka fun!!


UPCOMING RACES – Let me know if you are training for any of these
The London Marathon April 13, 2008
http://www.london-marathon.co.uk/
See Training Schedule in http://www.altbgo.blogspot.com/

The Boston Marathon April 21, 2008 http://www.bostonmarathon.org/
See Training Schedule in http://www.altbgo.blogspot.com/

The Bay to Breakers/San Francisco May 18, 2008
http://www.ingbaytobreakers.com/main.html
See Training Schedule in http://www.altbgo.blogspot.com/

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/
Training schedule almost complete. See this week’s Weekly Pep Talk for Week 2

The San Francisco Half & Full Marathon & 5K August 3, 2008 http://www.runsfm.com/home.html
The Disneyland Half Marathon and 5K August 30/31, 2008 www.disneylandhalfmarathon.com
The Chicago Marathon October 12, 2008 http://www.chicagomarathon.com/
The Nike Women’s Half and Full Marathon October 19, 2008
www.nike.com
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

Bay to Breakers Details:
The deadline for registering as a group is the same as for individuals however, early registration ends March 31st, so we would miss out on the cheaper registration fee, which along with the group discount, makes it a pretty good deal. If I’m going to organize the group, I need your commitment by 3/25/08. All I need is your names. Anyone can enter with us. We pay individually. I’ll submit the names that have been given to me; we get a code to use on Active.com. You handle your own registration directly online. That’s that.

I’ll be willing to do the online version for those of you who send me your name. Please read the details and confirm if you want to join. I’ll get the deadline information for submitting our name list.

This does not require that we run together nor are we required to be Ask About Running Club Members. I think anyone can enter through our group as long as they meet the deadline.

Early Registration ends 3/31 and is $44.00 without discounts.

DISCOUNTS
Group Size
Discount
25 or more
10%
50 ore more
15%
Online Group Registration
· Group organizer collects the names of everyone in the group and submits the list to ING Bay to Breakers.
· ING Bay to Breakers establishes a special Coupon Code on Active.com
· ING Bay to Breakers provides coupon code to the group organizer so group members can register online using the code. (This coupon code is limited to the exact number of people submitted by the group organizer.)
· If someone has already registered for the race, they are not eligible for the group discount. More info?
ING Bay to Breakers 12K Team www.ingbaytobreakers.com
97th Race: May 18, 2008 Always the Third Sunday in May

Carpooling & Willing drivers
Stephanie Atwood, Coach (San Francisco) Stephanie@askaboutrunning.com
Add your name here!

Online Fitness Products that might be of interest:
Go tohttp://www.altbgo.blogspot.com/ for a list of products. Always 10% off!

See you Sunday! See you then!
Stephanie


All Rights Reserved
Copyright ALTB International, Inc, 2007

Weekend meeting locations and times for March 2, 2008 for Runners and Walkers:

• East Bay – Point Isabel, Richmond
  Meet at 9:00 at the far end of the parking lot, away from the entrance
  
  From I80 (in either direction) take Central Avenue exit and head toward the bay. Go right on Rydin and follow it to the parking lot at the end. We will meet at the far end of the parking lot, away from the entrance.
  
  Toilets
  Free Parking
  Water from faucets for dogs, no drinking fountains
  
  San Francisco - McLaren Lodge, Golden Gate Park
  Meet at 1:00 in front of the lodge near the junction of Fell and Stanyan Streets in Golden Gate Park
  FYI - This elegant building was built in 1896 to house John McLaren. It is also one of the oldest Mission-style structures in the City. Today, it houses a park information center and an ornate, classic meeting room. Open Monday-Friday, 8 a.m.-5 p.m. (415) 831-2700.
  
  Toilets nearby
  Park closed to cars on Sunday. Must park on side streets. No charge for parking meters on Sundays.
  Water (in bathrooms and some drinking fountains)
  Near the SF Conservatory of Flowers, The De Young Museum, and more

Ask About Running Club News and Views

I-Pod Head Phones That Stay In Your Ears?
Sarah K asks “Btw, can you recommend any good headphones to use with the Ipod? I have earbuds and they always fall out because I get sweaty – it gets annoying. If you don’t have any recommendations can you include that in your email out to the whole group? Maybe that’s something that the group could do to support each other – offer advice on gear. What do you think?” We’ll see if we can get you an answer, Sarah

E-mail me at:
Stephanie@AskAboutRunning.com or post your answer here.

A#1 - A wonderful way to avoid iPod earpieces from falling out when running is simply not to use them. Now, I certainly don’t mean running without your iPod (I could NEVER do that!) but Nike now has a knit cap with build in speakers($50) that you can adjust to fit over your ears and your iPod gets stored in the hat itself. Works very well although it’s really unhandy if you want to change songs—and undoubtedly not very practical or comfortable in the warmer months. When not wearing my hat on cold days, I use a Phillips earpiece—the only time they ever fall out is when the cord gets yanked… I have a real hard time getting earpieces to fit—even the super Bose earpieces didn’t work for me, despite having three different sizes included. The Phillips has worked the best for me. Dena

A#2 - I use these earphones when I run on the treadmill in the gym: http://www.amazon.com/Sony-MDR-J11G-h-ear-Sports-Headphones/dp/B0001M2FZK/ref=pd_bbs_sr_3?ie=UTF8&s=electronics&qid=1203386656&sr=8-3 They are really cheap and they stay in my ears. I have weird ears and nothing stays in them, but these do.

Having said that, I never run with earphones outdoors. You would be shocked at how close I get to people wearing earphones on a trail or on the Ohlone Greenway -- without them having any idea that I'm there. When I pass them, they jump like they had no idea I was there . . . this is how people get assaulted. Additionally, even in very safe Albany, I read in the blotter that people are regularly (at least 1/week) mugged in broad daylight for their MP3 players. Scary. I am not saying you should say this on the newsletter, it's just my own personal rant about how unsafe earphones are. I know that people who run with earphones are very committed to them, so I will shut up now. :) Noel

Fun Runs and Walks This Weekend – Boys and Girls, Men and Women are All Invited! Bring the Family!

Calling all fun spirited, willing participants to join in the first Fun Run and Walk with Ask About Running. This coming weekend we are promoting this low key opportunity to run or walk a 3 mile course in Berkeley or a 5 mile course in San Francisco. Every finisher gets a ribbon!! There will also be a timer and cheering squad at the finish line. Good exercise and a lot of fun. Come on out!! Same times as usual.

• Members run at no extra fee
• Drop-ins run for the daily rate of $6.00
• Kids 10 and under are FREE
• P.S. As always, if you are a breast cancer survivor please join us for free

Directions for Fun Runs/Walks on Sunday, February 24 - Bring the Family!

Berkeley
Berkeley Marina, Sea Breeze Market, 595 University Avenue at Frontage Road
Meet 9:00 in the public parking lot
Map Quest Link Available

Heading East on I-80 (from South Bay or San Francisco)
Take Berkeley, University Avenue Exit onto University Avenue.
Make first U-turn possible and head back, over the freeway, to the Frontage Road on the bay side of the freeway. The Sea Breeze Market is to the left.

Heading West on I80 (toward San Francisco)
Exit at University Avenue and head toward the Frontage Road on the Bay side of the freeway. The Sea Breeze Market is at the junction of University and Frontage Road. The parking lot is small and dirt. We’ll be able to see each other easily.

Note: One of our members had her car window broken and her wallet stolen. Please bring as little as possible, keep it out of sight, and beware.

Toilets
Free Parking
Water fountains along the routes
Market with food and drinks

San Francisco
Lake Merced – Hiway 32/Skyline Drive, San Francisco
Meet at 1:00 in the first parking area after you enter Harding Drive

Turn onto Sloat Blvd, from 19th Avenue (Hiway 1) in San Francisco and go west, toward the ocean 1.2 miles. Turn slight left onto Skyline Blvd/CA-35 S. After approximately ½ mile turn left into Harding Park (Harding Road) at Lake Merced. Park at the old boathouse.

Toilets
No Parking Fee
Water (in bathrooms and some drinking fountains)
Picnic tables and golf course

Need a Speaker?

Stephanie Atwood, M.A. founder of AskAbout Running for women is an award winning speaker who can bring life and inspiration to a meeting. Stephanie can speak about a wide variety of subjects ranging from athletics at any age to dealing with grief and loss. She can also talk about travel around the globe with her vast personal experience on most of the continents of the world. Contact her for a list of subjects and availability.

Stephanie@AskAboutRunning.com

Directions for Sunday, February 17 Runs

Directions for the Weekend Runs

Oakland - Lake Merritt
Meet at 9:00 in front of Children’s Fairyland at 699 Bellevue Ave. Oakland
From San Francisco
Take I-80 E. across Bay Bridge . Merge onto I-580 E toward CA-24/Downtown Oakland/Hayward-Stockton. Take the exit toward Grand Ave. Turn right onto Grand Ave. to Bellevue at Children’s Fairyland. Left on Bellevue . Park in front of Fairyland.

From Oakland/Berkeley
Get to Grand Avenue and head toward Fairyland at Grand and Bellevue . Turn into Bellevue at Children’s Fairyland. Park in front of Fairyland.
Toilets
Parking Entry fee $5.00 (free parking is available on Grand Ave. before entrance to Lake Merrit
No water

San Francisco - Ocean Beach – Fulton and Great Hiway
Meet at 1:00 at the north corner of JFK Drive and Great Hiway at the entrance to Golden Gate Park . Park in ocean side parking, across from the Beach Chalet.

From San Jose or the East Bay , get yourself to Fulton Avenue in San Francisco and head west. Fulton dead ends at the beach. Go left on Great Hiway and take a right into the beach parking area across from the Beach Chalet Restaurant.

From Hiway 1, follow the coast to the Great Hiway in San Francisco , near the San Francisco Zoo. Continue north until you pass the Beach Chalet Restaurant on your right (approx 3 miles). Make the first left turn (U-turn) on the Great Hiway and backtrack into the beach parking area across from the restaurant.

Toilets
No Parking Fee
Water in Beach Chalet (downstairs) and random drinking fountains along the routes

#12 The Weekly Pep Talk - February 11 - 17, 2008

The Weekly Pep Talk
A Running Commentary About Women
Sponsored by Ask About Running
Volume 2, Issue #12
This week is dedicated to Rachel L. (so glad you are in the group!)
Monday, February 11 – Sunday, February 17, 2008
Week 7 in 2008
Send comments to: Stephanie@AskAboutRunning.com


Dear Athletes:

If you were not out last weekend enjoying the beautiful Bay Area weather then I hope it is because you live somewhere else! We had the first great weekend of the year! And we needed it.

I want to congratulate those dedicated runners and walkers who have consistently come out to join me on Sundays, rain or shine. Surprisingly, the weather has been pretty darn cooperative for our 1 – 2 hours of exertion on Sundays. Not surprisingly, the San Francisco side of the bay has been a bit more weather-challenging but you hard core athletes like Sarah, Dena, Leti, Sandra R and O, Debra, Sharmaine, Gini, Jeanetta, (and others) have been out there pounding the pavement. You are exceptional women. It’s a privilege to run and walk with you every weekend.

New Members Are Always Welcome – Welcome Rachel!
I am delighted to welcome Rachel L to our group. The 3 mile walk went by so quickly and we had so much to talk about. Thank you for joining us. Now, the big push is for the Bay to Breakers! 7.6 miles and you can do it. I know you can!

Our Sixth Run of 2008 – The Weather Was Fabulous!
Need I say more? Days like we had last Sunday make getting outside an absolutely, priceless benefit of living in the Bay Area. Running along the bayshore in Alameda and along the cliffs, above the ocean, in San Francisco is absolutely breathtaking on a sunny day. We had it all! Good weather, good exercise, great companionship. The only part missing was you if you weren’t there!

Next Sunday’s Locations
Next Sunday we will run at Lake Merritt in Oakland and Ocean Beach in San Francisco.. Remember East Bay runs meet at 9:00 and San Francisco runs will start at 1:00. You may do either or both. Directions are at the bottom of the newsletter.

Train With Us For A Half Or Full Marathon
We’re getting this piece of the program together. You ask, the club tries to comply. I have a couple of volunteers to help me. Anyone else who might want to volunteer to run these longer distances and mark the courses, please contact me. We’ll need you approximately every other weekend so, let me know if you’re interested. Stephanie@AskAboutRunning.com

SIGN UP NOW!!
The time is now! Time to start training for the Bay to Breakers or the See Jane Run 5K and Half Marathon. Or…just come out to move!! We’re out there every weekend, walking or running 3 or 6 miles. Join us!!

1 Person/1 Month Buddy System – 2 women sign up together
____$20 ____$30
Begins first Sunday of each month. Automatic recurring billing only. Must pay by credit card.
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!
Your name
Your buddy’s name
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.


Talking about the Bay to Breakers
Please remember that our group will qualify for a discount if we have more than 25 names to submit. Full details are at the bottom of this newsletter. I need your names by March 25 for submission to the powers that be. We are not obligated to run together nor do you have to be an official member of the Ask About Running Club. As far as I can tell, all you need to do is put your name on the list and commit by March 25 for a discount to the big party run! This is no serious person’s race (unless you are a world –class, seeded runner). By the way, last year’s winner, with timing adjustment for gender, was a woman!

Here is our current list:
Dena G
Jeanetta M
Stephanie A
Michele A
Noel Y
Your name belongs here!

The list is growing…Full Bay to Breaker details at bottom of this newsletter.


Week 3 of Training for the Bay to Breakers!
Runners and walkers have a 16 week training schedule that is posted in it’s entirety on www.altbgo.blogspot.com Whether you run this event officially, or just train for it and join in for the fun, it is a great distance for everyone – not too far, not too fast, but hecka fun!!

Bay to Breakers for Walkers

WEEK 3 February 11 – 17, 2008
MONDAY REST
TUESDAY Walk for 20 minutes
WEDNESDAY Walk briskly for 30 minutes
THURSDAY REST
FRIDAY Walk for 20 minutes
SATURDAY REST or X-train (up to 60 minutes)
SUNDAY Walk 3 miles

Bay to Breakers for Runners

WEEK 3 February 11 – 17, 2008
MONDAY REST
TUESDAY Walk/Run for 20 minutes
WEDNESDAY Walk briskly for 30 minutes
THURSDAY REST
FRIDAY Walk/Run for 20 minutes
SATURDAY REST or X-train (up to 60 minutes)
SUNDAY Walk/Run 3 miles
Try to run at least 1 minute per 5 minute segment

Home Made Energy Bars
My teenage daughter and my 70 year old uncle both love these energy bars. You can vary the ingredients dramatically and they’re still delicious. Try using raisins or apricots or a combination of dried fruit. Keep the size about equal to a cranberry or raisin when chopping.

Ingredients
1 C rolled oats
1 ½ C almonds, chopped semi-fine
1 ½ C dried cranberries
½ C nonfat dried milk
½ C ground flax seeds
¾ C sugar
2 tsp butter
1 C corn syrup/honey (either one or a combo)
1 ¼ C peanut butter (crunchy or smooth)

Chop almonds. Mix dry and wet ingredients until well-combined. Spread on a flat baking sheet lined with foil or wax paper or roll in balls. Roll balls in chocolate chips for a special addition or press chips on top of flat mixture. Cut into separate portions, wrap with foil, and keep in freezer until your ride.The recipe above costs maybe $5 to make and produces about 30 bars! If you buy energy bars in a store, you are paying at least $1 per bar. Big difference in cost – especially if you’ve got a teenager eating them by the handful. I didn’t do a calorie calculation on these but my guess is it would be very high. That’s what you want in an energy bar – lots of instant energy (fruit and sugars), fats, and protein for a full complement of nutrients.

Here’s one I picked up from the internet. Not tested but sounds healthy…”I've been using this recipe for the past 12 years or so. It's a good alternative to buying energy bars- these are cheap, easy to make, don't melt in hot weather, and actually taste pretty good. You can substitute just about any dried fruit for the figs. Using figs, they're about 180 Kcal per ball (or so I've been told, I'm not a dietician).” Ira Birt, Canada

24 dried figs
1/3 cup honey
4 Tbsp orange juice
2 Tbsp lemon juice
2 1/2 cups unbleached flour
1/2 tsp baking soda
1/4 tsp baking powder
1 Tbsp canola oil
1/4 cup dark corn syrup
2 egg whites
1 cup oat bran (I use rolled oats)

Instructions: mix figs, honey, OJ and lemon juice in a food processor. Mix all other ingredients separately (except oat bran). Combine 2 mixtures, roll into golf ball sized balls (makes 20-24), coat with oat bran, and bake at 350 deg for 10-15 minutes. Store finished product in the refrigerator or freezer.

Start Training for the See Jane Run Half Marathon and 5K
Yes, now’s the time to get started. Oh, but we can go SLOW in the beginning. We have plenty of time! Here’s your first 2 weeks training. I’ll post the entire schedule soon, I promise!

Intermediate 16-Week Half Marathon Training Plan
Exclusively for the See Jane Run Half Marathon 2008 Race

WEEK 1 February 10 - 17
MONDAY REST
TUESDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Off, XT, or 30-45minutes easy
THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy
FRIDAY 4 miles easy
SATURDAY XT or 45 minutes easy
SUNDAY 45 minutes easy

WEEK 2 February 18 - 24
MONDAY REST
TUESDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Off, XT, or 30-45minutes easy
THURSDAY Tempo Run – 1 mile easy, 2 miles hard, 1 mile easy
FRIDAY 5 miles easy
SATURDAY XT or 45 minutes easy
SUNDAY 50 minutes easy

UPCOMING RACES – Let me know if you are training for any of these
The London Marathon April 13, 2008
www.london-marathon.co.uk
See Training Schedule in ALTBgo.blogspot.com
The Boston Marathon April 21, 2008 http://www.bostonmarathon.org
See Training Schedule in ALTBgo.blogspot.com
The Bay to Breakers/San Francisco May 18, 2008
http://www.ingbaytobreakers.com/main.html
See Training Schedule in ALTBgo.blogspot.com
See Jane Run Women’s Half Marathon & 5K May 31, 2008
http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K.aspx
Training schedule almost complete. See first 2 weeks in this week’s Weekly Pep Talk
The San Francisco Half & Full Marathon & 5K August 3, 2008 http://www.runsfm.com/home.html
The Disneyland Half Marathon and 5K August 30/31, 2008 www.disneylandhalfmarathon.com
The Chicago Marathon October 12, 2008 http://www.chicagomarathon.com
The Nike Women’s Half and Full Marathon October 19, 2008
www.nike.com
The New York City Marathon November 2, 2008
www.ingnycmarathon.org
Registration opens January 28, 2008


Bay to Breakers Details: The deadline for registering as a group is the same as for individuals however, early registration ends March 31st, so we would miss out on the cheaper registration fee, which along with the group discount, makes it a pretty good deal. If I’m going to organize the group, I need your commitment by 3/25/08. All I need is your names. Anyone can enter with us. We pay individually. I’ll submit the names that have been given to me; we get a code to use on Active.com. You handle your own registration directly online. That’s that.

I’ll be willing to do the online version for those of you who send me your name. Please read the details and confirm if you want to join. I’ll get the deadline information for submitting our name list.

This does not require that we run together nor are we required to be Ask About Running Club Members. I think anyone can enter through our group as long as they meet the deadline.
DISCOUNTS
Group Size
Discount
25 or more
10%
50 ore more
15%
Online Group Registration
· Group organizer collects the names of everyone in the group and submits the list to ING Bay to Breakers.
· ING Bay to Breakers establishes a special Coupon Code on Active.com
· ING Bay to Breakers provides coupon code to the group organizer so group members can register online using the code. (This coupon code is limited to the exact number of people submitted by the group organizer.)
· If someone has already registered for the race, they are not eligible for the group discount. More info?
ING Bay to Breakers 12K Team www.ingbaytobreakers.com
97th Race: May 18, 2008 Always the Third Sunday in May

Directions for the Weekend Runs

Oakland - Lake Merritt
Meet at 9:00 in front of Children’s Fairyland at 699 Bellevue Ave. Oakland
From San Francisco
Take I-80 E. across Bay Bridge. Merge onto I-580 E toward CA-24/Downtown Oakland/Hayward-Stockton. Take the exit toward Grand Ave. Turn right onto Grand Ave. to Bellevue at Children’s Fairyland. Left on Bellevue. Park in front of Fairyland.

From Oakland/Berkeley
Get to Grand Avenue and head toward Fairyland at Grand and Bellevue. Turn into Bellevue at Children’s Fairyland. Park in front of Fairyland.
Toilets
Parking Entry fee $5.00 (free parking is available on Grand Ave. before entrance to Lake Merrit
No water

San Francisco - Ocean Beach – Fulton and Great Hiway
Meet at 1:00 at the north corner of JFK Drive and Great Hiway at the entrance to Golden Gate Park. Park in ocean side parking, across from the Beach Chalet.

From San Jose or the East Bay, get yourself to Fulton Avenue in San Francisco and head west. Fulton dead ends at the beach. Go left on Great Hiway and take a right into the beach parking area across from the Beach Chalet Restaurant.

From Hiway 1, follow the coast to the Great Hiway in San Francisco, near the San Francisco Zoo. Continue north until you pass the Beach Chalet Restaurant on your right (approx 3 miles). Make the first left turn (U-turn) on the Great Hiway and backtrack into the beach parking area across from the restaurant.

Toilets
No Parking Fee
Water in Beach Chalet (downstairs) and random drinking fountains along the routes

Carpooling
Katie lives near the SF CalTrain station in SOMA (4th & King) and doesn’t have a car. Anyone in her area willing to pick her up on Sundays so she can run with our group? Please contact me and I’ll forward her E-mail address. Contact Stephanie@askaboutrunning.com

Willing drivers
Stephanie Atwood, Coach (San Francisco) Stephanie@askaboutrunning.com
Add your name here!

Online Fitness Products that might be of interest:
Go to http://www.altbgo.blogspot.com for a list of products. Always 10% off!

Wow! That’s a lot of stuff to read! As Jeanetta said, “just skim”, it’s OK with me! Have a great week.

I hope to see you Sunday!
Stephanie


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

Join Our Women's Running and Walking Group

You are cordially invited to join the Ask About Running Team! We are a group of women who believe in walking or running for fitness and fun! We are in the San Francisco Bay Area. Every week we run or walk 3 or 6 miles.

We also have a marathon and half marathon training group for beginners through experienced runners. NO FUNDRAISING INVOLVED! Please contact Stephanie@AskAboutRunning.com or pick up an application at http://www.askaboutrunning.com/ and join us!

Online Purchases Always 10% Off

These products are related to women and fitness but do not come with a personal recommendation. They sound interesting and may be beneficial. Do your research and, when you buy, thank you! You will always receive a 10% rebate from Ask About Running on every purchase.

Advanced Circuit Training
Fat Loss Program For Women Advanced Circuit Training Fat Loss Program For Women That Can Be Done At Home Or At The Gym http://altbgo.grrlathlte.hop.clickbank.net/

The Busy Person's Fitness Solution http://altbgo.kevingiann.hop.clickbank.net/

The Fit Chic
A Full Year Of 10 Minute Fit Chic Fat Loss Express Workouts With Powerful Weight Loss Motivation For Women http://altbgo.goose123.hop.clickbank.net/

How To Run A Marathon Within Six Months
Run A Marathon Within Six Months And Lose Over 47 Pounds Without Being On A Diet, Weight Loss, Exercise, Running E-book http://altbgo.edb80.hop.clickbank.net/?tid=ASAS

Iron Dolls – Female Body Building Science - http://altbgo.irondoll.hop.clickbank.net/

Nordic Walking Step by Step
The First English Language Book Published On The Subject Of Nordic Walking http://altbgo.walk4life.hop.clickbank.net/

Personal Power for Women 6 Week Online Course http://altbgo.glowkat.hop.clickbank.net/

The Stubborn Seven Pounds - http://altbgo.joshgarage.hop.clickbank.net/

#11 The Weekly Pep Talk - February 4 - 10, 2008

The Weekly Pep Talk
A Running Commentary
Sponsored by Ask About Running
Volume 2, Issue #11
This week is dedicated to Dena G. (Stay healthy and happy lady, you’ve got lots of runs ahead!)
Monday, February 4 – Sunday, February 10, 2008
Week 6 in 2008
Send comments to: Stephanie@AskAboutRunning.com


Dear Readers:

Those of you who participated in the Kaiser Half Marathon or 5K yesterday deserve a medal just for dealing with the weather. GOOD JOB LADIES! Please send your race reports. They’re always so gratifying to read. I know who you are and I am waiting…please? Also, Congratulations to all of you!

Recovering from Major Exertion
A running friend of mine named Rebecca wrote some wonderful comments about the aftermath of a major physical effort like running a half marathon. I wanted to share some of her ideas because these issues seem to occur for many women/athletes.

Your body produces a lot of toxic by-products when working hard. Besides having sore muscles you may have a headache, too. It takes a few days for your system to flush out the toxins. This is why keeping up your water intake is important. Doing some very light exercise is also good.
Do a light, easy swim, walk or bike ride. You will help direct fresh blood into your muscles and get the gunk out of them. Of course you have earned a rest. Be easy on yourself! You need time to recover. Even if you feel like pushing hard, hold back. Give that wonderful body of yours a rest. It worked hard for you!!
Another common thing that happens a few days after a race is the post-race blues. This doesn’t happen to everyone but to quite a few. This is also totally normal. It will pass as your body reaches full recovery.
“What helps my post race blues is signing up for another event!”
Thanks Rebecca!
Week 2 of Training for the Bay to Breakers!
Runners and walkers have a 16 week training schedule that started last week. Whether you run this event officially, or just train for it and join in for the fun, it is a great distance for everyone – not too far, not too fast, but hecka fun!!

Walkers

WEEK 2 February 4 – 10, 2008 Notes
MONDAY REST
TUESDAY Walk for 20 minutes
WEDNESDAY Walk briskly for 20 minutes
THURSDAY REST
FRIDAY Walk for 20 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk 3 miles


WEEK 3 February 11 – 17, 2008 Notes
MONDAY REST
TUESDAY Walk for 20 minutes
WEDNESDAY Walk briskly for 30 minutes
THURSDAY REST
FRIDAY Walk for 20 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk 3 miles

Runners

WEEK 2 February 4 – 10, 2008 Notes
MONDAY REST
TUESDAY Walk/Run for 20 minutes
WEDNESDAY Walk briskly for 20 minutes
THURSDAY REST
FRIDAY Walk/Run for 20 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk/Run 3 miles
Try to run at least 1 minute per 5 minute segment

WEEK 3 February 11 – 17, 2008 Notes
MONDAY REST
TUESDAY Walk/Run for 20 minutes
WEDNESDAY Walk briskly for 30 minutes
THURSDAY REST
FRIDAY Walk/Run for 20 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk/Run 3 miles
Try to run at least 1 minute per 5 minute segment

Register as a Group for the Bay to Breakers?
Update 2/4/08 I haven’t heard from anyone yet. No problem. It is not important to enter as a group however, it is cheaper! So, if you’re interested let me know and I’ll make a list of names to see if we qualify. Full details at bottom of this newsletter.

Carpooling - I encourage it!
If anyone is interested in going to the East Bay with me (from San Fran) I am happy to drive. I can pick you up almost anywhere in SF. See bottom of newsletter for carpool list.

Next Week Start Training for the See Jane Run Half Marathon and 5K
Can you believe that the See Jane Run Half Marathon is only 16 weeks away? Next week I’ll have a training schedule ready for all of you who want to participate, in the half marathon or the 5K.Our FifthRun of 2008 – The Weather Continues to be an “Issue”
We missed several of our team mates because they were running the Kaiser Half and 5 K in San Francisco. But, the runners and walkers who showed up at Point Isabel were in for a treat. That is a gorgeous route! We were fortunate to miss the rain and instead were given an incredible view of sun on both bridges and the bay. It was truly spectacular! We’ll definitely run there again so you’ll all get a chance to experience a beautiful area.

Now, San Francisco cooperated just long enough for us to finish a 3.5 mile jog out to Fort Point and back. And then it poured…but we were spared!

NEXT SUNDAY’S LOCATIONS
Next Sunday we will run at Robert Crown Memorial Park in Alameda and at Land’s End in San Francisco. Remember East Bay runs meet at 9:00 and San Francisco runs will start at 1:00. You may do either or both.

Send me your stories, comments, and questions about life and running. My E-mail is Stephanie@AskAboutRunning.com. If you haven’t already joined the yahoo group, please go to AskStephanieAboutSports@yahoogroups.com and join. This group site sends updates and houses the weekly calendar for the running club. It also has archives of all past publications and allows for “safe chatting” with other members.

The Sunday walking/running program meets on Sunday, February 10, 2008 in the East Bay and San Francisco. Meeting sites for this week are:

East Bay – Alameda

Robert Crown Memorial State Beach – Alameda, 8th Street & Otis,
Meet at 9:00 at Park Entrance at 8th Street and Otis
Map www.ebparks.org/files/EBRPD_files/brochure/crown_map.pdf


From San Francisco
80/Bay Bridge towards Oakland, Exit 880 South towards San Jose and Alameda, Take 2nd exit on Broadway/Alameda, Turn right at end of exit onto 5th. Follow signs, Travel through 1 light, then bear right towards Broadway/Alameda. Stay on 5th. Follow signs. Travel through 5 lights, then follow sign for a soft left to Alameda (less than 1 mile). Left on Central (continue to follow rte 61, Turn right on 8th (continue to follow rte 61, Turn right at Otis into Crown Memorial State Beach

From Berkeley
980 W towards downtown Oakland, 880 South, exit toward Jackson Street, travel 1 mile, Left on Jackson Street (you are looping around to get into the tunnel), Left on 8th Street, Left on Webster, Go thru tunnel, Follow route 61/Webster Street through Alameda (less than 1 mile), Left on Central, Right on 8th, Turn right at Otis into Crown Memorial State Beach

From San Jose:
880 North, Exit Davis Street, turn left on Davis at end of exit, Right on Doolittle Drive, Stay on Doolittle for 3.6 miles, Stay right to go over the Bay Farm Island Bridge, Stay on Otis for 2 miles
Cross 8th Street to head directly into Crown Memorial State Beach.

Toilets
Parking Entry fee $5.00 (free parking is available on side streets)
Water (in bathrooms, not confirmed if potable)

San Francisco
Land’s End at Point Lobos
Meet at 1:00 in the parking lot at Merrie Way and Point Lobos Ave.

From San Jose or the East Bay, get yourself to Fulton Avenue in San Francisco and head west. Fulton dead ends at the beach. Go right on Great Hiway . This turns in to Point Lobos. Just past Cliff House, look for Merrie Way. Go left into the parking lot. Meet at the far end of the parking lot near the beginning of the trail.

From Hiway 1, follow the coast to the Great Hiway in San Francisco, near the San Francisco Zoo. Continue north until you go past the Cliff House to Merrie Way. Go left into the parking lot. Meet at the far end of the lot near the beginning of the trail

No Toilets
No Parking Fee
No amenities

Have a good one! See you Sunday!
Stephanie Atwood

P.S. Please check out the blog http://altbgo.blogspot.com/ and the website http://www.askaboutrunning.com/ I’d love to hear your comments!

Bay to Breakers Details:
The deadline for registering as a group is the same as for individuals however, early registration ends March 31st, so we would miss out on the cheaper registration fee, which along with the group discount, makes it a pretty good deal. If I’m going to organize the group, I need your commitment by 3/25/08. All I need is your names. Anyone can enter with us. We pay individually. I’ll submit the names that have been given to me; we get a code to use on Active.com. You handle your own registration directly online. That’s that.

I’ll be willing to do the online version for those of you who send me your name. Please read the details and confirm if you want to join. I’ll get the deadline information for submitting our name list.

This does not require that we run together nor are we required to be Ask About Running Club Members. I think anyone can enter through our group as long as they meet the deadline.
DISCOUNTS
Group Size
Discount
25 or more
10%
50 ore more
15%
Online Group Registration
· Group organizer collects the names of everyone in the group and submits the list to ING Bay to Breakers.
· ING Bay to Breakers establishes a special Coupon Code on Active.com
· ING Bay to Breakers provides coupon code to the group organizer so group members can register online using the code. (This coupon code is limited to the exact number of people submitted by the group organizer.)
· If someone has already registered for the race, they are not eligible for the group discount. More info?
ING Bay to Breakers 12K Team www.ingbaytobreakers.com
97th Race: May 18, 2008 Always the Third Sunday in May

Carpooling
Katie lives near the SF CalTrain station in SOMA (4th & King) and doesn’t have a car. Anyone in her area willing to pick her up on Sundays so she can run with our group? Please contact me and I’ll forward her E-mail address. Contact Stephanie@askaboutrunning.com

Willing drivers
Stephanie Atwood, Coach (San Francisco) Stephanie@AskAboutRunning.com
Add your name here!


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