16 Week Training Schedule to Run the Bay to Breakers

Ask About Running
16 Week Beginner Training Schedule to Run 7.46 miles
Exclusively for the Bay to Breakers 2008

WEEK 1

January 28 - February 3, 2008

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

WEEK 2

February 4 - 10

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

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

WEEK 4 - February 18 – 24

MONDAY REST
TUESDAY Walk/Run for 20 minutes
WEDNESDAY Walk briskly for 30 minutes
THURSDAY REST
FRIDAY Walk/Run for 25 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk/Run 3 miles
Try to run at least 2 minutes per 5 minute segment

WEEK 5 February 25 – March 2
MONDAY REST
TUESDAY Walk/Run for 30 minutes
WEDNESDAY Walk briskly for 40 minutes
THURSDAY REST
FRIDAY Walk/Run for 35 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk/Run 3 miles
Try to run at least 2 minutes per 5 minute segment

WEEK 6 - March 3 – 9
MONDAY REST
TUESDAY Walk/Run for 30 minutes
WEDNESDAY Walk briskly for 40 minutes
THURSDAY REST
FRIDAY Walk/Run for 35 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk/Run 3 miles
Try to run at least 2 minutes per 5 minute segment

WEEK 7 - March 10 – 16,

MONDAY REST
TUESDAY Walk/Run for 30 minutes
WEDNESDAY Walk briskly for 40 minutes
THURSDAY REST
FRIDAY Walk/Run for 35 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk/Run 3 miles
Try to run at least 2 minutes per 5 minute segment

WEEK 8 March 17 – 23, 2008 Notes
MONDAY REST
TUESDAY Walk/Run for 30 minutes
WEDNESDAY Walk briskly for 40 minutes
THURSDAY REST
FRIDAY Walk/Run for 35 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk/Run 3 miles
Try to run at least 2 minutes per 5 minute segment

Ask About Running
16 Week Beginner Training Schedule to Run 7.46 miles
Exclusively for the Bay to Breakers 2008

WEEK 9 March 24 – 30, 2008 Notes
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 10 March 31 – April 6, 2008 Notes
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 11 April 7 – 13, 2008 Notes
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 12 April 14 – 20, 2008 Notes
MONDAY REST
TUESDAY Run/Walk 60 minutes easy
WEDNESDAY Walk briskly for 45 minutes or X-Train
THURSDAY Run/Walk 90 minutes easy
FRIDAY Walk briskly for 45 minutes or X-Train
SATURDAY REST
SUNDAY Run/Walk 6 miles easy

Ask About Running
16 Week Beginner Training Schedule to Run 7.46 miles
Exclusively for the Bay to Breakers 2008

WEEK 13 April 21 – 27, 2008 Notes
MONDAY REST
TUESDAY Run/Walk 60 minutes easy
WEDNESDAY Walk briskly for 45 minutes or X-Train
THURSDAY Run/Walk 90 minutes easy
FRIDAY Walk briskly for 45 minutes or X-Train
SATURDAY REST
SUNDAY Run/Walk 6 miles easy

WEEK 14 April 28 – May 4, 2008 Notes
MONDAY REST
TUESDAY Run/Walk 60 minutes easy
WEDNESDAY Walk briskly for 45 minutes or X-Train
THURSDAY Run 50 minutes
FRIDAY Walk briskly for 45 minutes or X-Train
SATURDAY REST
SUNDAY Run/Walk 6 – 8 miles easy pace

WEEK 15 May 5 – 11, 2008 Notes
MONDAY REST
TUESDAY Run/Walk 50 minutes easy
WEDNESDAY Walk briskly for 50 minutes
THURSDAY REST or X-Train
FRIDAY Run/Walk 60 minutes easy
SATURDAY REST
SUNDAY Run/Walk 6 miles easy pace

WEEK 16 May 12 – 18, 2008 Notes
MONDAY REST
TUESDAY Run/Walk 60 minutes easy
WEDNESDAY Walk briskly for 45 minutes
THURSDAY REST
FRIDAY Run/Walk 50 minutes easy
SATURDAY Run/Walk 20 minutes easy
SUNDAY RUN YOUR RACE!! (Walk when you need to) Go the distance!! Hurrah!!

Details
* You are building up your endurance at this time. Walk as much as necessary but try to intersperse running as often as possible.

**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”.

Stretching
Always allow time for stretching after you run!

#10 The Weekly Pep Talk - January 28 - February 3, 2008

The Weekly Pep Talk
A Running Commentary
Sponsored by Ask About Running
Volume 2, Issue #10
This week is dedicated to Dorothy D. (this woman sets an awesome example!)
Monday, January 28 – Sunday February 3, 2008
Week 5 in 2008
Send comments to: Stephanie@AskAboutRunning.com


Dear Readers:

The running race season is starting here in the Bay Area! Now for some, this Sunday may be Super Bowl Sunday. OK, fair enough. But the big event on Sunday, as we all know, is the Kaiser Half Marathon and 5K, in beautiful Golden Gate Park. It is the first big race of 2008 in this area and it’s come to have a great reputation for organization and a fast course.

Best of luck to all you runners! I know we have several running club members participating so GO FOR IT! Please send us your race reviews. It’s always great incentive for the rest of us when we hear your stories of commitment and success!

Train for the Bay to Breakers
Starting this week I offer a weekly training schedule for beginning runners and walkers wanting to do the Bay to Breakers. You can start from scratch and be ready to participate in this fun event scheduled for May. Both training schedules are listed on the http://altbgo.blogspot.com/ as well as being attached to The Weekly Pep Talk. If you’re a more advanced runner you can still use the schedule but have to add some speed and intensity to the workouts. 7.46 miles is a great challenge for new competitors yet anyone who commits to the training at this time can complete the distance. I encourage you to give it a try!

Register as a Group?
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.

From Last Week…
BAY TO BREAKERS – GROUP SIGN-UP SAVES 10 – 15%
If we have a good sized group we could have fun and get a discount for the Bay to Breakers. I think this could be a great “first race” for any of you who have not competed. And, for the veterans in the group, you know that you have to approach this race as a party. The Bay to Breakers is not a time to try for a PR (Personal Best)! However, I think we should try to do a group entry and then have a party afterwards!

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. That will come next week. I’ll be back in touch…

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.)
Restrictions
· 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 in San Francisco
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. Stephanie@askaboutrunning.com
Welcome to new members of the Ask About Running Club
I’d like to welcome 4 new members. Welcome ladies!
Jeanetta M
Sandra O.
Rachel L.
Debra Michelle H.

If you haven’t already joined this group, now’s the perfect time. The days are getting warmer and lighter every weekend. We’re still working on getting the weather to cooperate but, in all honesty, it hasn’t been bad once we got going. It’s the driving or initial getting in the car where we psych ourselves out. So, make the commitment. You know you’ll be glad you did. And I’d love to share some of the new locations with you.

This week, in fact, we’re going over to Point Isabel, in Richmond, near Costco. The route is flat and lovely, along a paved path with great views of the bay, the bridge, and San Francisco. It offers parking and toilets (porta-potties). Water is available from a faucet used to fill dog bowls so, you might want to bring enough of your own! We do not run with dogs but the area has a very popular dog walking section so, the parking lot is generally full of the canine types.

We’ll miss our Kaiser Half Marathon Running Buddies this weekend but otherwise, COME ON OUT! Let’ put in some miles!

FYI - An upcoming run - The Tom Caruso memorial 10K.
The 8th Annual Tom Caruso Run/Walk is Sunday, February 10th, 2008 at 9am in Golden Gate Park by the Conservatory of Flowers. Join fellow runners and walkers to celebrate the life of a man whose passion for running lives on through this memorial event.

Please come and show support for one of your fellow runners. Tom Caruso, who was a graduate at the USF Business School and President of the MBA Alumni Association, has his memorial run coming up on the 10th of February. You can run, walk, hang out with family and friends, bring your strollers, pets, and even just donate to the cause without ever being present. Tom Caruso, graduate of St. Ignatius High School, St Mary's College and USF's MBA program, was the type of person people like immediately. An avid marathon runner, Tom was training for the Olympic trials when he was struck and killed by a cab in Las Vegas in February 2000. Sign up today on Active.com http://www.active.com/event_detail.cfm?event_id=1502348 Proceeds benefit the Tom Caruso Memorial Scholarship, awarded to an MBA student for International study and the USF Cross Country/Track and Field Teams. Great Prizes are available and all levels of runners/walkers are encouraged to sign-up and participate for a great cause honoring an avid runner and great person. Registration is $20 pre-race ($12 if you are a student or USF staff member) and $30 on race day ($15 if you are a student or USF staff member). If you cannot attend the run, but would like to donate to either the cross county/track and field program or the MBA program at USF, you may also donate through the link above. Through this memorial run for Tom Caruso, the hope is that a passion for running can be developed by all of the participants. In the end, everyone is registering "for the love of running."


OUR FOURTH RUN OF 2008 - WHAT WEATHER!!!
We had a dedicated crew show up on Sunday in both the East Bay and San Francisco. The weather in Berkeley was cooperative as we ran around Aquatic Park and Cesar Chavez. There was plenty to talk about so the time went by really fast.

By 1:00 in San Francisco it was pouring! Two hearty souls, Sarah and Debra showed up. We headed out in Golden Gate Park together with Sarah quickly leaving us in the dust, well actually, in the pouring rain! So, Debra and I determined that a warm hot tub was a much better alternative and headed back to the barn like horses with a mission. Rest assured, unless I am prevented by weather (like flooding or a landslide) I will set the course. You just show up and run! Good job Debra and Sarah!

NEXT SUNDAY’S LOCATIONS
I want this club to reflect the needs and wants of the membership so let’s keep tweaking away at the details until we make it the best darn women’s running (and walking club) in all of North America. Contact Stephanie@AskAboutRunning.com if you have further questions, or need an application. You can also sign-up on the spot for daily, weekly, monthly, 6 months, or a year so, what’s keeping you from doing it?

Next Sunday we will run at Point Isabel in the East Bay and the Marina (Crissy Field) 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.

SIGN UP NOW!!
The time is now! I look forward to starting the new year with you as a member. Just fill in the details on this form and E-mail it back. Full information will follow.

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.


UPCOMING RACES – Let me know if you are training for any of these
The Kaiser Permanente Half Marathon & 5K February 3, 2008
xnet.kp.org/sanfrancisco/index.html
Only 2 weeks to go. Go Ladies Go!
Members who are running the half marathon or 5K
Barbara B 13.1 miles
Destiny L 13.1 miles
Sandy O 13.1 miles
Gini H 5K
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
16 week training begins December 31
The Bay to Breakers/San Francisco May 18, 2008
http://www.ingbaytobreakers.com/main.html
Who has signed up for this one?
See Jane Run Women’s Half Marathon & 5K May 31, 2008
http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K.aspx
Who has signed up for this one?
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 2008?
www.ingnycmarathon.org
The Honolulu Marathon December 14, 2008
www.honolulumarathon.org
Members who are running the marathon or fun run
Stephanie Atwood Fun run


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 3, 2008 in the East Bay and San Francisco. Meeting sites for this week are:

Richmond
Point Isabel
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
The Marina - East Beach – Mason Street near Marina Blvd.
Meet at 1:00 at first picnic tables to the right as you enter the parking lot

From I 80 follow The Embarcadero to Bay Street. Left on Bay and continue to Laguna. Go right on Laguna, past Fort Mason to Marina Blvd. Follow Marina Blvd. going West, past the Yacht Harbor. Keep to the right on Marina Blvd and drive into the Presidio as if going to Crissy Field. Street becomes Mason. East Beach is the first right turn on Mason. Look for the sign. If you get to Sports Basement, you’ve gone too far. Turn around and try again!

Toilets
No Parking Fee
Water (in bathrooms and some drinking fountains)

Have a good one! See you Sunday!
Stephanie Atwood

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

Online Fitness Products that might be of interest:
Fit Over Forty - http://altbgo.20754.hop.clickbank.net/
Iron Dolls – Female Body Building Science - http://altbgo.irondoll.hop.clickbank.net/
The Stubborn Seven Pounds - http://altbgo.joshgarage.hop.clickbank.net/
Personal Power for Women 6 Week Online Course - http://altbgo.glowkat.hop.clickbank.net/

All Rights Reserved
Copyright ALTB International, Inc

#9 The Weekly Pep Talk - January 21 - 27, 2008

The Weekly Pep Talk
A Running Commentary
Sponsored by Ask About Running
Volume 2, Issue #9, Number 4 in 2008
This week is dedicated to Sharmaine M. (currently 3 for 3. Keep up the good work!!)
Monday, January 21 – Sunday January 27, 2008
Week 4 in 2008
Send comments to: Stephanie@AskAboutRunning.com


Dear Readers:

As a reminder, the purpose of The Weekly Pep Talk is to stimulate, motivate, educate, and entertain women regarding exercise and staying fit. The focus is on women participating in individual sports (running, walking, swimming, biking) rather than group sports (i.e. basketball, volleyball) although there is overlap! My commentary will cover any aspect of being a woman and staying fit. You can expect a broad spectrum of material because I have a lot to talk about! I just recently started a blog called Ask Stephanie About Sports at http://altbgo.blogspot.com/ that posts some of the past articles from this newsletter as well as a complete listing all of the former issues of The Weekly Pep Talk. You can go directly to the blog or take a look at the website www.AskAboutRunning.com and follow the link to my blog.

Additionally, all details for the weekend’s runs/walks in the East Bay and San Francisco are included in this weekly publication. You are invited to join us but that is not essential to your reading (and enjoying, I hope) The Weekly Pep Talk. If you are not normally in the Bay Area, please join us in our weekend adventures whenever you happen to pass our way. The club encourages drop-ins.

WALKING AS A MEANS OF PERPETUAL FITNESS
I have been fortunate to lead a very active life. My adult working life has almost always included elements of activity. I have seriously participated in and been paid to instruct or guide rock climbing, mountaineering, backpacking, x-country skiing, long distance running, track and field, and trekking. I can say, in all honesty, that the movement and the physicality of each of them is the common thread that made them such fun to participate in and share with others.

Different times, different activities; this is what change brings. The ability to move within different modes allows us to incorporate other changing elements of life into our daily regimen and still be fit and have fun moving. This is where I see walking as an integral segment of movement and an essential aspect of life. Walking is a wonderful means of fitness. Walking works for almost everyone as long as your legs work!

Walking works as you get older. My grandmother was in her nineties and walked around her local track every morning. She loved it. She also met other people to walk with at the track since, true to life, a lot of her old friends weren’t around any more. Walking, as an impact/muscle resistance type activity also keep our bones stronger through slower loss of density. Bone loss is an inevitable part of the aging process and the reason that many women break their hips as they get older. Walking helps to slow down this process!

Walking works if you’re injured. When you can’t do other activities like running, skiing, group sports, etc, often times you can still walk! The nature of walking is so much a part of who we are as homo-erectus, it’s tough to take it away.

Walking works if you’re pregnant. Yes indeed, sometimes other exercise just doesn’t fit with being pregnant. I was able to run with some of my pregnancies and not with others. Walking (and swimming) became important elements of my fitness regimen as I watched my body change. Some aspects of a pregnant body are absolutely wonderful but the fear of losing fitness and remaining heavy can be relieved greatly by walking during pregnancy.

Walking works if you’re sick. I’m talking short term colds and feeling under the weather as well as cancer recuperation while under chemo-therapy. I’m not a doctor so am only stating what I’ve seen and what I know from personal experience. Often times a walk, when feeling like you’re coming down with a cold, seems to run it through its cycle faster. When you’re sick from chemo therapy treatment, or recovering from completion of it, if you can get out and walk, it’s almost as if your body says, I’m going to buck this now. I need to get on with the rest of my life!

BAY TO BREAKERS UPDATE – GROUP SIGN-UP SAVES 10 – 15%
If we have a good sized group we could have fun and get a discount for the Bay to Breakers. I think this could be a great “first race” for any of you who have not competed. And, for the veterans in the group, you know that you have to approach this race as a party. The Bay to Breakers is not a time to try for a PR (Personal Best)! However, I think we should try to do a group entry and then have a party afterwards!

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. That will come next week. I’ll be back in touch…

2008 ING Bay to Breakers 12K Group Sales

DISCOUNTS
Group Size
Discount
25 or more
10%
50 ore more
15%

PROCEDURES
ING Bay to Breakers 12K Group Registration
365 Vermont Street Ste F, San Francisco, CA 94103
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.)
Restrictions
· If someone has already registered for the race, they are not eligible for the group discount.

OUR THIRD RUN OF 2008 - WE’RE GROWING!
Yes, we had a bigger group on Sunday in both the East Bay and San Francisco. This is good news! Keep those recruits coming!

I want to commend Sandy O for convincing Jeanetta M to run the second lap around Lake Merritt. Of course Jeanetta, you get a lot of credit for going the extra 3.2 miles. Good work to both of you!

It was good to see Gini H back after her successful completion of the Carlsbad Half Marathon near San Diego. Congratulations Gini!

Barbara B was missing on January 13 because she was running the Cal 10 mile race in Stockton at an average pace of 8’13” per mile! You’re getting there!

Welcome to a new face, Debra M. I’m looking forward to more walks. That was an excellent pace!

Leti D, you made excellent time, especially on your first lap around the lake. It seems that you must have really hot music going in that i-pod!

Sharmaine M, you are rock solid with attendance! With all the things you need to coordinate, I am very impressed that you have made it every weekend! Keep it up!

Sandra R, Sarah T, and Dena G you add so much to the group. Thank you for your contributions!

OK, if I missed you this week, I’ll be sure to mention you next week. Thanks to all of you for being a part of this growing, fun group of women who care about staying fit and having fun doing it.

JOIN OUR RUNNING GROUP ANY TIME. IT IS ONGOING
I want this club to reflect the needs and wants of the membership so let’s keep tweaking away at the details until we make it the best darn women’s running (and walking club) in all of North America. Contact Stephanie@AskAboutRunning.com if you have further questions, or need an application. You can also sign-up on the spot for daily, weekly, monthly, 6 months, or a year so, what’s keeping you from doing it?

Next Sunday we will run at the Marina in Berkeley for our East Bay location and at McLaren Lodge, Golden Gate Park 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.

After Sunday’s East Bay run I want to go over to check out Point Isabel, slightly farther north on the Bay Trail, for future runs. If anyone would like to join me, or has information to share, please let me know. I plan to go over right after our run on Sunday, about 10:30.

SIGN UP NOW!!
The time is now! I look forward to starting the new year with you as a member. Just fill in the details on this form and E-mail it back. Full information will follow.

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.


UPCOMING RACES – Let me know if you are training for any of these
The Kaiser Permanente Half Marathon & 5K February 3, 2008
xnet.kp.org/sanfrancisco/index.html
Only 2 weeks to go. Go Ladies Go!
Members who are running the half marathon or 5K
Barbara B 13.1 miles
Destiny L 13.1 miles
Sandy O 13.1 miles
Gini H 5K
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
16 week training begins December 31
The Bay to Breakers/San Francisco May 18, 2008
http://www.ingbaytobreakers.com/main.html
Who has signed up for this one?
See Jane Run Women’s Half Marathon & 5K May 31, 2008
http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K.aspx
Who has signed up for this one?
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 2008?
www.ingnycmarathon.org
The Honolulu Marathon December 14, 2008
www.honolulumarathon.org
Members who are running the marathon or fun run
Stephanie Atwood Fun run


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 yahoogroup, 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, January 20, 2008 in the East Bay and San Francisco. Meeting sites for this week are:

Berkeley
Berkeley Marina, Sea Breeze Market, 595 University Avenue at Frontage Road
Meet 9:00 in the public parking lot
Map Quest Link
http://www.mapquest.com/maps/map.adp?address=598%20University%20Ave&city=Berkeley&state=CA&zipcode=94710&country=US&title=%3cspan%20style%3d%22margin%2dbottom%3a0px%3b%22%20class%3d%22adr%22%3e%3cb%20class%3d%22fn%20org%22%3eSea%20Breeze%20Market%20%26amp%3b%20Deli%3a%3c%2fb%3e%3cspan%20style%3d%22margin%2dbottom%3a0px%3b%22%20class%3d%22nowrap%20phnum%20tel%20work%22%3e510%2d486%2d0802%3c%2fspan%3e%20%3cspan%20style%3d%22margin%2dbottom%3a0px%3b%22%20class%3d%22street%2daddress%22%3e598%20University%20Ave%3c%2fspan%3e%20%3cspan%20style%3d%22display%3ainline%3bmargin%2dbottom%3a0px%3b%22%20class%3d%22locality%22%3eBerkeley%3c%2fspan%3e%2c%20%3cspan%20style%3d%22display%3ainline%3bmargin%2dbottom%3a0px%3b%22%20class%3d%22region%22%3eCA%3c%2fspan%3e%20%3cspan%20style%3d%22display%3ainline%3bmargin%2dbottom%3a0px%3b%22%20class%3d%22postal%2dcode%22%3e94710%3c%2fspan%3e%2c%20%20%3cspan%20style%3d%22display%3ainline%3bmargin%2dbottom%3a0px%3b%22%20class%3d%22country%2dname%22%3eUS%3c%2fspan%3e%3c%2fspan%3e&cid=lfmaplink2&name=Sea%20Breeze%20Market%20%26%20Deli&dtype=s

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.

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

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
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

Have a good one!
Stephanie Atwood

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

All Rights Reserved
Copyright ALTB International, Inc

#8 The Weekly Pep Talk - January 14 - 20, 2008

The Weekly Pep Talk
A Running Commentary
Volume 2, 8th Issue, Number 3/2008
This week is dedicated to Sharon W. (first Canadian woman to summit Mt. Everest and former climbing student of mine!)
Monday, January 14 – Sunday, January 20, 2008
Week 3 in 2008
Send comments to: Stephanie@AskAboutRunning.com


Dear Ladies,

Periodically, I reflect on my guiding days with Outward Bound. Sharon Wood, first North American Woman (Canadian) to climb Mt. Everest, was a student of mine years before she summited the world’s highest peak. More on Sharon a bit later…

CLIMBING MT. EVEREST & OUTWARD BOUND
As you may know, Outward Bound began in Britain as a military program to help British sailors survive the stress of war, especially the aftermath of evacuating ship. The statistics showed that the older, more mature members lived longer while waiting to be rescued. To make a long story short, it was discovered that the “will to live” through inner strength and courage seemed to be a factor in survival. Outward Bound was developed to give sailors a tangible sense of their inner strength and emotional fortitude before they really needed it. In other words, the program pushed young men beyond their supposed limits by putting them in high stress, physically challenging situations as a training method. These sailors were forced to climb up and rappel down vertical peaks, run long distances without a break, find their way through uncharted terrain – all of this with the need to trust and cooperate with team members. The teams, of course, were not of their choosing. They were groups of recruits, from all over Britain, who had to band together to survive. And the amazing result, when these men were actually tested, was that their survival rate increased dramatically. Why?

We, human beings can do amazing things with our minds. When we have the inner strength and confidence to believe that we can do something, it raises our physical ability to succeed. This is where you, Sharon Wood, and I fit in. IF YOU SET YOUR MIND TO A GOAL, AND ARE WILLING TO PERSEVERE THROUGH FEAR, UNCERTAINTY, AND EVEN THE POTENTIAL OF FAILURE, YOUR CHANCES OF SUCCESS ARE GREATLY ENHANCED. You can literally conquer your own Mt. Everest!

At 18, I had the privilege of participating in a 26 day Outward Bound Course, as a student. Before that, I had never overcome any noteworthy physical challenge or struggled through days of physical and mental stress including conquering my fear of unknown challenges like rock climbing and rappelling. When I was forced to face these challenges head on, I succeeded! It was life altering.

Running and/or walking may be a challenge for you that feels impossible - especially going a distance farther than you’ve ever gone before. But I have seen how this changes women, time after time. The team support and pushing one’s own limits adds a level of self-worth and respect that is priceless. Overcoming your theoretical limits by addressing your fear of failing and realizing your true potential can make a regular life a great one. GO FOR IT!! I’d love to be there to support you in your goal.

I am proud to think that I might have made a difference for Sharon Wood. She had all it took to succeed within her but, maybe the course that I taught added to her confidence and skill level. I am very proud of her accomplishments. If you want to learn more about her, follow the link to www.sharonwood.net.

OUR FEET
I hope you enjoyed reading the first in a series of articles about various parts of our anatomy and how to keep them all healthy during exercise. Your comments are very welcome. I will be writing more on this subject in future issues.

A SUNNY DAY FOR OUR SECOND RUN OF 2008.
The weather on Sunday, January 13 was truly gorgeous. Our run in Alameda was spectacular, overlooking the Bay with the sun shining on it. And the beach in San Francisco was daunting, in its frothy waves and perpetual strength, enhanced by that wonderful, warm sun. Spirits were high though I would have liked to have seen more of you out there, pounding the pavement.

How can I help address what you want from our running club? It occurred to me that a chat line with the opportunity to run other distances with a partner might be a good thing. You and another club member can arrange, during the week, to run a different distance than the scheduled 3 or 6 miles. You can check in with us and start at the same time but have a custom distance and a comrade to share the run with. This is an idea that would be easy to work through the AskStephanieAboutSports@yahoogroups.com. So, give it a try if it has potential. I can work with you on coordinating things, to a certain extent so let me know your thoughts.

JOIN OUR RUNNING GROUP ANY TIME. IT IS ONGOING
I want this club to reflect the needs and wants of the membership so let’s keep tweaking away at the details until we make it the best darn women’s running (and walking club) in all of North America. Contact Stephanie@AskAboutRunning.com if you have further questions, or need an application. You can also sign-up on the spot for daily, weekly, monthly, 6 months, or a year so, what’s keeping you from doing it?

Next Sunday we will run at Lake Merritt in Oakland for our East Bay location and at Lake Merced 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.

SIGN UP NOW!!
The time is now! I look forward to starting the new year with you as a member. Just fill in the details on this form and E-mail it back. Full information will follow.

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
Copy this section, or attach and Email to Stephanie@AskAboutRunning.com and you will be billed through PayPal or send a check to ALTB International, Inc., 525 Crestlake Drive, San Francisco, CA 94132. (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 Kaiser Permanente Half Marathon & 5K February 3, 2008
xnet.kp.org/sanfrancisco/index.html
Only 3 weeks to go. Go Ladies Go!
Members who are running the half marathon or 5K
Barbara B 13.1 miles
Destiny L 13.1 miles
Sandy O 13.1 miles
Any others?

The London Marathon April 13, 2008
www.london-marathon.co.uk
16 week training begins December 24
The Boston Marathon April 21, 2008 http://www.bostonmarathon.org
16 week training begins December 31
The Bay to Breakers/San Francisco May 18, 2008
http://www.ingbaytobreakers.com/main.html
Who has signed up for this one?
See Jane Run Women’s Half Marathon & 5K May 31, 2008
http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K.aspx
Who has signed up for this one?
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 2008?
www.ingnycmarathon.org
The Honolulu Marathon December 14, 2008
www.honolulumarathon.org
Members who are running the marathon or fun run
Stephanie Atwood Fun run


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 group website, please go to AskStephanieAboutSports@yahoogroups.com and join! I would love to have you as a part of this group of active, interesting women, who live a life style that includes giving themselves time for activity. The site offers articles, tools, and encouragement to keep up the good work!

The Sunday walking/running program meets on Sunday, January 20, 2008 in the East Bay and San Francisco. Meeting sites for this week are:
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/Haward-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
Lake Merced – Hiway 32/Skyline Drive, San Francisco
Meet at 1:00 in the first parking area after you enter Harding Drive

From San Francisco or East Bay
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

Have a good one!
Stephanie Atwood

All Rights Reserved
Copyright ALTB International, Inc

#7 The Weekly Pep Talk - January 7 - 13, 2008

Ask About Running
The Weekly Pep Talk
Volume 2, Number 1
This week is dedicated to Barbara B. (Destined to be a first class, Master Runner)
Monday, January 7 – Sunday, January 13, 2008
Week 1 in 2008 - Happy New Year!
Send comments to: Stephanie@AskAboutRunning.com


Hello All You Women of Good Intentions,

I hope you are following through with what you know is good for you. Exercise doesn’t just happen by itself but when it occurs, it produces wonderful results. Give yourself that opportunity even though it is easy to make excuses that justify not taking care of your body. DON’T GIVE IN TO THOSE LAME EXCUSES. Just do it!! You’ll be happy you did!

OUR FEET
One of my mentors is Pete Egoscue, author of Pain Free, a book that discusses chronic pain and offers solutions. Any of you out there experience pain when you exercise? I’m not talking about that “good pain” that comes from breathing hard and exerting our muscles. I’m talking about the pain in that left knee; or the discomfort running all the way along your leg from you hip to your foot; or the burning tenderness under your arch when you stand or walk. I’m also talking about that stiff neck that is so tight you can’t relax your shoulders; or the pain in your fingers or hand joints when you use the computer. This kind of pain is not healthy and will not get better by ignoring it.

So, where do our feet come into play? Pete advocates that everything starts with our feet. This makes a lot of sense when you consider that our feet provide our connection to the earth. Every joint above our feet must be in proper alignment with them for us to remain pain free and balanced. So, while our feet are not the only bones in our body that help us move, they are absolutely essential to overall balance and control of pain.

Because gravity has a major impact on our feet, we need to make sure that all joints and muscles of our feet are equally strong and flexible. Foot flexibility comes from stretching and strengthening the foot muscles so that our feet can adjust to the pressures exerted on them all the way up through the other load bearing joints, the ankles, knees, hips, shoulders, and neck.

In my running groups we usually do a series of 3 stretches for the feet. These can be done in the office as easily as after your run and can help keep your feet strong and injury free. If you don’t have foot pain, please do these exercises to stay pain free. If you do have foot pain, these can be a start to making things better. The book actually offers a series of 4 exercises to be done every day, taking about 15 minutes. This one is the first in the series.

Foot Circles and Point Flexes
Sitting or standing, circle the foot clockwise for a count of 30, change to counterclockwise and repeat for a count of 30. Do not move your knee. Do this for each foot. Then, extend the toe directly outward, pointing it away from you on count one. On count two bring the toe inward, toward the knee. Repeat this to a count of 40. This set of exercises helps to strengthen and stretch the horizontal and vertical arches of the foot

A SUNNY DAY FOR OUR FIRST RUN OF 2008 I HOPE YOU DIDN’T MISS IT.
As soon as I arrived in Berkeley this morning the sun popped through the clouds, burned off all the wetness on the streets, and created an incredible day for our first run/walk of 2008. The same thing happened in San Francisco at 1:00. It was quite a wonderful opening day and those of you who weren’t there missed it!

I will continue to use my influence to keep all of our runs sunny with blue skies, birds chirping, and everyone smiling and running with no effort. All you have to do is show up and I’ll take care of the rest. But, if you don’t show up, you miss all the good stuff. Send me an E-mail at Stephanie@AskAboutRunning.com if you have further questions, or need an application. You can also sign-up on the spot for weekly, monthly, 6 months, or a year so, what’s keeping you from doing it?

Next Sunday we will run in Alameda for our East Bay location and at 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.

SIGN UP NOW!!
The time is now! I look forward to starting the new year with you as a member. Just fill in the details on this form and E-mail it back. Full information will follow.

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
Copy this section, or attach and Email to Stephanie@AskAboutRunning.com and you will be billed through PayPal or send check to ALTB International, Inc., 525 Crestlake Drive, San Francisco, CA 94132. (800) 457-4574

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


UPCOMING RACES
The Kaiser Permanente Half Marathon & 5K February 3, 2008
xnet.kp.org/sanfrancisco/index.html
The London Marathon April 13, 2008
www.london-marathon.co.uk
16 week training begins December 24
The Boston Marathon April 21, 2008 http://www.bostonmarathon.org
16 week training begins December 31
The Bay to Breakers/San Francisco May 18, 2008
http://www.ingbaytobreakers.com/main.html
See Jane Run Women’s Half Marathon & 5K May 31, 2008
http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K.aspx
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? (couldn’t find)
www.nike.com
The New York City Marathon November 2008?
www.ingnycmarathon.org
The Honolulu Marathon December 14, 2008
www.honolulumarathon.org


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 group website, please go to AskStephanieAboutSports@yahoogroups.com and join! I would love to have you as a part of this group of active, interesting women, who live a life style that includes giving themselves time for activity. The site offers articles, tools, and encouragement to keep up the good work!

The Sunday walking/running program meets on January 13, 2008 in the East Bay and San Francisco. Meeting sites for this week are:
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/East Bay
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
Ocean Beach – Fulton and Great Hiway
Meet at 1:00 in the parking area on the beach side of the Great Hiway, across from the Beach Chalet Restaurant.

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


Have a good one!
Stephanie Atwood

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

#6 The Weekly Pep Talk - December 31, 2007 - January 6, 2008

Ask About Running
The Weekly Pep Talk
Volume 1, Number 6
This week is dedicated to Noel Y. (walker extraordinaire and great sister, too!)
Monday, December 31, 2007 – Sunday, January 6, 2008
Week 52 in 2007 - Happy New Year!
Send comments to: Stephanie@AskAboutRunning.com


Happy New Year!

I’m writing this newsletter in the early morning on December 30. The sky outside is blue, bright blue without a single cloud! As a metaphor, could this portend what the New Year will be like? Oh, let’s hope so! With so much gloom and doom news out there, aren’t we incredibly blessed to have blue skies, sun, and fresh air?

When I run (or walk) by the Pacific Ocean I am always struck by the wonder and force of nature. This is one of the greatest gifts of running; taking in, and being a part of that glorious cycle of movement, rhythm, and flow…. Have you had this experience? I hope so. To be moving, in sync, with the globe, and participating in its cadence. What a marvelous sensation!

MAKE FITNESS A NEW YEAR’S RESOLUTION
Next Sunday is the inauguration of the running club Ask About Running. If you haven’t already joined up, now’s the time. Exercise should be a part of our lives on a daily basis. You can be sure to get in one day’s worth by joining me and the other women who will be running (or walking) every Sunday. Remember, we offer locations in the East Bay and San Francisco. Full details are included in the invitation.

You are cordially invited
to join my Sunday running (and walking) group. I do hope to see you take advantage of this new venue called Ask About Running. Ask About Running offers running and walking programs, running tours, and information about individual athletics, specifically for women.

The goal, with the exercise/training program, is to provide on-going weekly runs and walks in both the East Bay and San Francisco (or surroundings) for women, any age, any size, any ability. Every Sunday, starting January 6, you will be able to join a 9:00 group in the East Bay or a 1:00 group in San Francisco to run or walk a measured 3 mile or 6 mile course. There will be mile markers and a finish line. This gives experienced runners and walkers the opportunity to push themselves to improve their competitive times. It gives novice women, or less competitive spirits, the chance to complete a significant distance in whatever fashion you wish. If you’ve never completed 3 miles before, finishing is a worthy goal. Ask About Running will support you to get there! If you’ve done lots of 3 mile runs, this can be used as a day for a few extra miles or for your tempo runs where you run HARD! The group atmosphere will make all of it more fun.

THE BUDDY SYSTEM – 2 PEOPLE SIGN UP TOGETHER FOR A 25% DISCOUNT.
I want you to run with a buddy, or at least, share the responsibility of getting up every Sunday. So, sign up with a buddy and each of you pays 25% less. You must sign up and pay together under one credit card or check.

BREAST CANCER SURVIVORS JOIN FOR FREE
It is documented that exercise and stress reduction both aid in the survival rate of cancer victims. What better way to get exercise and reduce stress than to join a women’s running/walking group? Ask About Running offers free membership to any woman who is a breast cancer (or other cancer) survivors. I am one of you and understand how cancer changes our lives. You will benefit from running/walking with us. We welcome you. Please join us! There will be a line on the application for you to indicate if you are a cancer victim and that’s all it takes for you to get into the group. Beyond that, there will be no sharing of information unless you wish to.

THE WEEKLY PEP TALK
Every week I send out an E- newsletter filled with news and encouragement. If you’d like to see samples, please ask. Once you join the group you are automatically entered into the mailing list through your E-mail.

SIGN UP NOW!!
The time is now! I look forward to starting the new year with you as a member. Just fill in the details on this form and E-mail it back. Full information will follow.
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
Copy this section, or attach and Email to Stephanie@AskAboutRunning.com and you will be billed through PayPal or send check to ALTB International, Inc., 525 Crestlake Drive, San Francisco, CA 94132. (800) 457-4574

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

LET’S TRAIN FOR THE BAY TO BREAKERS
I want to encourage all of my readers to enter the Bay to Breakers Race on May 18, 2008. This is the kind of event that encourages everyone to participate. Walkers are welcome. Runners are seeded so they have a chance to run at their own pace. Anyone who wants to cross the beautiful city of San Francisco, by foot, can participate. With more than 100,000 participants it is a real party atmosphere.

The race itself was started in 1912, a few years after the devastating 1906 earthquake, showing the resilience and strength of character in the people of San Francisco. With less than 200 participants that first year, Robert Jackson Vlught crossed the finish line first with a time of 44’10”. Since then, the numbers have grown and finishing times have decreased. In 2007, more than 100,000 people participated and, with race organizers instituting an “equalizer” starting the elite women athletes ahead of the men, Edna Kiplagat became the first female elite runner in Breakers history to cross the finish line ahead of the men with a time of 38’55”!

The distance from the start to the finish is 12 kilometers or, just over 7 miles. If you start training now, even if you’ve never gone that distance before, YOU CAN DO IT!! I will continue to give you training suggestions and encouragement. A 16 week beginner training schedule will be coming out on January 28. A total novice can do this! GO FOR IT! wherever you are in your level of training. It’s one of the events of the year!

http://www.ingbaytobreakers.com/race_information/generalinformation.html


JOIN ME IN HONOLULU IN DECEMBER!
Another “not to be missed” event is the Honolulu Marathon and 10K fun run on December 14, 2008. I am organizing a tour to Hawaii that will include running the marathon or the 10K (6 mile) fun run with some other sightseeing and fun in the sun in Hawaii. Race sign-ups start in April so, start planning now! This is going to be a lot of fun for everyone who participates.

THE BOSTON MARATHON TRAINING SCHEDUELE IS POSTED
For those of you who qualified to run the Boston Marathon this year, CONGRATULATIONS!! I finished the training schedule and will attach it to this newsletter. I will also post it on the group site at AskStephanieAboutSports@yahoogroups.com. Look for it under files. Your 16 week training begins tomorrow…



UPCOMING RACES
The Kaiser Permanente Half Marathon & 5K February 3, 2008
xnet.kp.org/sanfrancisco/index.html
The London Marathon April 13, 2008
www.london-marathon.co.uk
16 week training begins December 24
The Boston Marathon April 21, 2008 http://www.bostonmarathon.org
16 week training begins December 31
The Bay to Breakers/San Francisco May 18, 2008
http://www.ingbaytobreakers.com/main.html
See Jane Run Women’s Half Marathon & 5K May 31, 2008
http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K.aspx
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? (couldn’t find)
www.nike.com
The New York City Marathon November 2008?
www.ingnycmarathon.org
The Honolulu Marathon December 14, 2008
www.honolulumarathon.org


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 group website, please go to AskStephanieAboutSports@yahoogroups.com and join! I would love to have you as a part of this group of active, interesting women, who live a life style that includes giving themselves time for activity. The site offers articles, tools, and encouragement to keep up the good work!

The Sunday walking/running program will launch on January 6, 2008 in the East Bay and San Francisco. Meeting sites for this week are:
9:00 at the Sea Breeze Market, University and Frontage Road, Berkeley
1:00 at the East Beach Parking Area, Presidio, San Francisco, off Marina at Mason, Crissy Field

Happy New Year! I hope I see you next Sunday!
Stephanie Atwood

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

#5 The Weekly Pep Talk - December 24 - 30, 2007

Ask About Running
The Weekly Pep Talk
Fifth Issue
This week is dedicated to Hilary S. (we should run together one of these days!)
Monday, December 24 – Sunday, December 30, 2007
Week 51 in 2007
Send comments to: Stephanie@AskAboutRunning.com

Hello to All!

This morning I was in Golden Gate Park at 7:30 to sign up for the Miracle Mile. I looked for familiar faces but didn’t see many. It was a fun race. I, like many of the other runners, did both events, the 1 mile and the 5K a little while later. I encourage you to get out and do these fun runs. As Destiny L. mentioned (and has been true in my experience, as well) you may find yourself winning a place in your age division. I think this is a hoot! I love getting my certificate and hearing everybody clap. So what if there were only 3 women in my age division and I placed third? It adds a little extra fun to those of us who are competitive.

The other interesting thing about these local runs is that you get a chance to talk to people. I spoke with a woman this morning, who is a great runner, and she’s 73! I’ve seen her before so, decided to strike up a conversation. She was so humble. Can you imagine running well at that age? I was so impressed and I’m striving to be like her when I get to her age.

I also saw a lot of kids running with their parents. Some of these kids had to be about 5. The families were running together! Is that great? In fact, a father and his son finished the mile directly in front of me. The boy, who had to be about 7 or 8 years old ran a 7 ½ minute mile! And a 72 year old man finished right behind me! He also ran a mile in barely more than 7 ½ minutes!

So, next time I tell you about these fun runs, come on out! You can walk, you can run, you can wear a costume. It’s a good boost for fitness and fun. And today, after the run was over, we got Bud’s ice cream in Christmas flavors. I had to try all of them – egg nog, pumpkin, peppermint stick, mint chip, and vanilla bean.

SMALL, LOCAL RUNS CAN BE A LOT OF FUN
Unless you are a top notch athlete you can only place in these small, local races. Two races I know about are the low key ones around Lake Merritt in Oakland and the ones sponsored by the Ohana Runners in San Francisco. Please, if you know of any specific events that are small, fun runs (and walks) send me an e-mail at Stephanie@AskAboutRunning.com. I would love to keep you all informed of these events. Usually they benefit a local charity, as well. So, the whole process is a winner, from start to finish!

Since we are smack, dab in the middle of the main holiday season the pep talk will be light this week. I don’t know about you but I’m still wrapping presents!

For those of you planning to run the London Marathon this year, I finished the training schedule and will attach it to this newsletter. I will also post it on the group site at AskStephanieAboutSports@yahoogroups.com. Look for it under files. Go for it starting tomorrow!

WANT TO GO TO LONDON NEXT APRIL?
Next year I plan to organize a group trip to the London Marathon so, if you are interested in combining a holiday in England with a great race, start planning now. The dates will be approximately the same as this year which is April 13. So, be thinking ahead about this. I’ll have details out way in advance. The nice thing is that you don’t have to run to come on the trip. You could watch the event. And of course, you could bring along family or friends. Details to follow…

Next week, for any of you who have qualified to run The Boston Marathon, I will post a 16 week training schedule specific to that event.

JOIN THE NEW RUNNING PROGRAM ON SUNDAYS
I’m getting excited about the new running program starting on January 6. The goal, with our new group, is to provide on-going weekly runs in both the East Bay and San Francisco (or surroundings). Every Sunday, starting January 6, you will be able to join a 9:00 group in the East Bay or a 1:00 group in San Francisco to run or walk a measured 3 mile or 6 mile course. There will be mile markers and a finish line. This gives experienced runners and walkers the opportunity to push themselves to improve their competitive times. It gives novice women, or less competitive spirits, the chance to complete 3 miles in whatever fashion you wish. If you’ve never run that distance before, finishing is a worthy goal. My team will support you to get there! If you’ve done lots of 3 mile runs, this can be used as a day for a few extra miles or for your tempo runs where you run HARD! The group atmosphere will make all of it more fun.

Please let me know if you have any questions. Contact Stephanie@AskAboutRunning.com

THE BUDDY SYSTEM – 2 people sign up together for a 25% discount.
I want you to run with a buddy, or at least, share the responsibility of getting up every Sunday. So, sign up with a buddy and each of you pays 25% less. You must sign up and pay together under one credit card or check. This could be a good Christmas present, right?

Follow this link for the annual sign-up
https://www.paypal.com/cgi-bin/webscr?cmd=_xclick&business=satwoodok%40yahoo%2ecom&item_name=Annual%20Membership%20in%20Ask%20About%20Running%20Program&item_number=12%20mos&amount=200%2e00&no_shipping=0&no_note=1&currency_code=USD&lc=US&bn=PP%2dBuyNowBF&charset=UTF%2d8

Or contact me about monthly memberships, buddy passes, and other alternative ways to participate. It is also OK to sign up when you show up, on a daily basis. I hope to see you and run with you soon. Contact me at Stephanie@AskAboutRunning.com.


UPCOMING RACES
The Kaiser Permanente Half Marathon & 5K February 3, 2008
xnet.kp.org/sanfrancisco/index.html
The London Marathon April 13, 2008
www.london-marathon.co.uk
16 week training begins December 24
The Boston Marathon April 21, 2008 http://www.bostonmarathon.org
16 week training begins December 31
The Bay to Breakers/San Francisco May 18, 2008
http://www.ingbaytobreakers.com/main.html
See Jane Run Women’s Half Marathon & 5K May 31, 2008
http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K.aspx
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? (couldn’t find)
www.nike.com
The New York City Marathon November 2008?
www.ingnycmarathon.org
The Honolulu Marathon December 14, 2008
www.honolulumarathon.org


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 group website, please go to AskStephanieAboutSports@yahoogroups.com and join! I would love to have you as a part of this group of active, interesting women, who live a life style that includes giving themselves time for activity. The site offers articles, tools, and encouragement to keep up the good work!

The Sunday walking/running program will launch on January 6, 2008 in the East Bay and San Francisco.


Have a wonderful holiday week. Try to get some time to exercise. I’ll be back on December 30.

Happy Holidays!
Stephanie Atwood

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

#4 The Weekly Pep Talk - December 17 - 23, 2007

Ask About Running
The Weekly Pep Talk
Fourth Issue
This week is dedicated to Erica D. (Keep running over 2 miles for that runner’s high)
Monday, December 17 – Sunday, December 23, 2007
Week 50 in 2007
Send comments to: Stephanie@AskAboutRunning.com

Hello to All!

So far the holiday festivities have been relatively mild. Is it because I’m getting old? Healthy dinners with modest meat or fish portions, red wine in moderation, vegetable hors d’oeuvres with limited cheese, NO SOUR CREAM DIP AND CHIPS! NO CHIPS, PERIOD!! What is this world coming to? I remember the good old days…sweets and chips and dips, served with some syrupy-sweet, mixed alcohol concoction followed by more of the same stuff. Nothing else was available. Guaranteed next day hangover and a stomach that felt bloated and totally devoid of any nutrients all at the same time! Those were the good old days! Maybe, maybe not?

How are your holidays coming along? Are you taking time to enjoy the people you love? Are you allowing time for yourself? I hope so. Of course we don’t have to limit ourselves to the holiday season to be grateful or to take time to appreciate the good parts of our life. But it is a time for a major reminder of what’s important and why we need to make time for what matters.

This brings me to this week’s topic, Two Mile Magic. The connection lies in how we make ourselves feel good. There are lots of ways, both artificial and natural. Two Mile Magic is a natural way to feel good and get exercise at the same time!

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 or join our Yahoo Group AskStephanieAboutSports@yahoogroups.com and share your comments with all the members.

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!!

UPCOMING EVENTS…
I hope to see some of you at the Christmas Classic 5K and Miracle Mile, Sunday, December 23, 2007, Sponsored by Ohana Road Runners. I plan to be there and “ace” my mile time. After all, the course is DOWNHILL! You May Run or Walk the mile run or 5 K. You may sign up on the day of the race (or in advance). All is well organized, low key and their races always benefit a local charity. http://www.ohanarrca.org/
Details are also listed on the AskStephanieAboutSports@yahoogroups.com Calendar.

AskStephanieAboutRunning@yahoogroups.com and look under Files. Presently the schedule for the Kaiser Permanente in February is listed for both the half marathon and the 5 K. Also look at the Calendar for upcoming events and the starting dates for these other runs.

The Kaiser Permanente Half Marathon & 5K February 3, 2008
xnet.kp.org/sanfrancisco/index.html
The London Marathon April 13, 2008
www.london-marathon.co.uk
16 week training begins December 24
The Boston Marathon April 21, 2008 http://www.bostonmarathon.org
16 week training begins December 31
The Bay to Breakers/San Francisco May 18, 2008
http://www.ingbaytobreakers.com/main.html
See Jane Run Women’s Half Marathon & 5K May 31, 2008
http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K.aspx
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? (couldn’t find)
www.nike.com
The New York City Marathon November 2008?
www.ingnycmarathon.org
The Honolulu Marathon December 14, 2008
www.honolulumarathon.org


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 group website, please go to AskStephanieAboutSports@yahoogroups.com and join! I would love to have you as a part of this group of active, interesting women, who live a life style that includes giving themselves time for activity. The site offers articles, tools, and encouragement to keep up the good work!

The Sunday walking/running program will launch on January 6, 2008. Invitations to follow… Please look at the attachment flyer. Print this out if you know someone who could benefit from running with this women’s group.

Start thinking running tours. We’ll do one this summer and one in fall/winter. Details are coming soon…

Hold on for the official launch of the Ask About Running Website

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

2008 London Marathon Training Schedule

16 Week Marathon Training Plan
Exclusively for the London Marathon 2008 Race

To sign-up with the Ask About Running Club follow this link to:
www.AskAboutRunning.com

or go directly to Paypal @ https://www.paypal.com/cgi-bin/webscr?cmd=_xclick&business=satwoodok%40yahoo%2ecom&item_name=Annual%20Membership&amount=200%2e00&no_shipping=0&no_note=1&currency_code=USD&lc=US&bn=PP%2dBuyNowBF&charset=UTF%2d8

TRAINING SCHEDULE
WEEK 1 December 24 - 30, 2007
MONDAY REST
TUESDAY Run 3 miles or 30 minutes maximum duration*
WEDNESDAY Speed Workout on track or Tempo Run 3 miles total – 1 mile warm up, 1.5 miles hard, .5 miles cool down
THURSDAY Run 3 miles or 30 minutes hard (whichever comes first!)
FRIDAY REST or X-Train**
SATURDAY Run 6 miles or 60 minutes max
SUNDAY Run 3 miles or 30 minutes easy

WEEK 2 December 31 - January 6, 2008 ­­­­
MONDAY REST
TUESDAY Run 3 miles or 30 minutes max.
WEDNESDAY Speed Workout on track or Tempo Run 3 miles total – 1 mile warm up, 1.5 miles hard, .5 miles cool down
THURSDAY Run 3 miles or 30 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 8 miles or 80 minutes max
SUNDAY Run 3 miles or 30 minutes easy

WEEK 3 January 7 - 13, 2008
MONDAY REST
TUESDAY Run 3 miles or 30 minutes max.
WEDNESDAY Speed Workout on track or Tempo Run 3 miles total – 1 mile warm up, 1.5 miles hard, .5 miles cool down
THURSDAY Run 3 miles or 30 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 9 miles or 90 minutes max
SUNDAY Run 3 miles or 30 minutes easy

WEEK 4 January 14 - 20, 2008
MONDAY REST
TUESDAY Run 4 miles or 40 minutes max.
WEDNESDAY Speed Workout on track or Temp Run 3 miles total – 1 mile warm up, 1.5 miles hard, .5 miles cool down
THURSDAY Run 3 miles or 30 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 6 miles or 60 minutes max
SUNDAY Run 3 miles or 30 minutes easy

WEEK 5 January 21 - 27, 2008
MONDAY REST
TUESDAY Run 4 miles or 40 minutes max.
WEDNESDAY Speed Workout on track or Temp Run 4 miles total – 1 mile warm up, 2.5 miles hard, .5 miles cool down
THURSDAY Run 4 miles or 40 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 11 miles or 110 minutes max
SUNDAY Run 3 miles or 30 minutes easy

WEEK 6 January 28 – February 3, 2008
MONDAY Run a New Year’s 5K!
TUESDAY REST
WEDNESDAY Speed Workout on track or Tempo Run 4 miles total – 1 mile warm up, 2.5 miles hard, .5 miles cool down
THURSDAY Run 4 miles or 40 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 12 miles or 120 minutes max
SUNDAY Run 3 miles or 30 minutes easy

WEEK 7 February 4 – 10, 2008
MONDAY REST
TUESDAY Run 3 miles or 30 minutes max
WEDNESDAY Speed Workout on track or Tempo Run 4 miles total – 1 mile warm up, 2.5 miles hard, .5 miles cool down
THURSDAY Run 4 miles or 40 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 8 miles or 80 minutes max
SUNDAY Run 3 miles or 30 minutes easy

WEEK 8 February 11 – 17, 2008
MONDAY REST
TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Speed Workout on track or Tempo Run 4 miles total – 1 mile warm up, 2.5 miles hard, .5 miles cool down
THURSDAY Run 4 miles or 40 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 14 miles or 140 minutes
SUNDAY Run 3 miles or 30 minutes easy

WEEK 9 February 18 – 24, 2008
MONDAY REST
TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Speed Workout on track or Tempo Run 5 miles total – 1 mile warm up, 3.5 miles hard, .5 miles cool down
THURSDAY Run 5 miles or 50 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 10 miles or 100 minutes
SUNDAY Run 3 miles or 30 minutes easy

WEEK 10 February 25 - March 2, 2008
MONDAY REST
TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Speed Workout on track or Tempo Run 6 miles total – 1 mile warm up, 4.5 miles hard, .5 miles cool down
THURSDAY Run 5 miles or 50 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 16 miles or 160 minutes
SUNDAY Run 3 miles or 30 minutes easy

WEEK 1 1 March 3 – 9, 2008
MONDAY REST
TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Speed Workout on track or Tempo Run 7 miles total – 1 mile warm up, 5.5 miles hard, .5 miles cool down
THURSDAY Run 7 miles or 70 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 12 miles
SUNDAY Run 3 miles or 30 minutes easy

WEEK 12 March 10 - 16, 2008
MONDAY REST
TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Speed Workout on track or Tempo Run 3 miles total – 1 mile warm up, 1.5 miles hard, .5 miles cool down
THURSDAY Run 3 miles or 30 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 20 miles
SUNDAY Run 3 miles or 30 minutes easy

WEEK 13 March 17 – 23, 2008
MONDAY REST
TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Speed Workout on track or Tempo Run 4 miles total – 1 mile warm up, 2.5 miles hard, .5 miles cool down
THURSDAY Run 5 miles or 50 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 10 miles
SUNDAY Run 3 miles or 30 minutes easy

WEEK 14 March 24 – 30, 2008
MONDAY REST
TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Speed Workout on track or Tempo Run 4 miles total – 1 mile warm up, 2.5 miles hard, .5 miles cool down
THURSDAY Run 4 miles or 40 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 18 miles
SUNDAY Run 3 miles or 30 minutes easy

WEEK 15 March 31 – April 6, 2008
MONDAY REST
TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Speed Workout on track or Tempo Run 3 miles total – 1 mile warm up, 1.5 miles hard, .5 miles cool down
THURSDAY Run 3 miles or 30 minutes hard
FRIDAY REST or X-Train
SATURDAY Run 10 miles
SUNDAY Run 3 miles or 30 minutes easy

WEEK 16 April 7 – 13, 2008
MONDAY REST
TUESDAY Run 1 mile easy, 2 miles hard, 1 mile easy
WEDNESDAY Run 6 miles race pace
THURSDAY REST
FRIDAY Run 2 miles easy, 2 miles hard, 1 mile easy
SATURDAY Rest and Prepare Mentally
SUNDAY April 13 RUN your RACE!!

Details

*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 (but not Maximum Effort), as if you were running a casual 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!

To sign-up with the Ask About Running Club follow this link to:
http://www.askaboutrunning.com/
or go directly to Paypal @ https://www.paypal.com/cgi-bin/webscr?cmd=_xclick&business=satwoodok%40yahoo%2ecom&item_name=Annual%20Membership&amount=200%2e00&no_shipping=0&no_note=1&currency_code=USD&lc=US&bn=PP%2dBuyNowBF&charset=UTF%2d8