Get Your Room Reserved and Your Space Confirmed for The American River Parkway Half Marathon

The American River Parkway Half Marathon for Walkers and Runners price goes up after April 6. Be sure to register online at http://active.com for this WOW Team event.

If you wish to share lodging, please go to our blog at GO WOW Team and make your request. We can all coordinate on that site. Details for the rooms can be found at http://parkwayhalf.com/faq-home.htm at The Residence Inn Cal Expo. The Half Marathon Rate is gone but you can still use your Triple AAA discount or pay the regular rate.

I have reserved a room that can sleep 4 – 5 and ALSO HAS A KITCHEN. The cost per person is $50. Let’s do dinner for the whole group, the night before, in my room. If you would like a space in my room, first come, first serve! Let me know and bring me a check, please.

As for dinner, all WOW Women are invited to join us in the room. Let’s each bring a dish.

6 Weeks Left before The American River Parkway and Avenue of the Giants!

The training is going well and WOW Women are well on their way to success! We are putting in the big miles these days but the training has been gradual. Congratulations to all of you for your fortitude! Keep it up!

This week, March 29 is another 11 mile workout. Walk, run or walk/run.

Register on http://active.com for the May 5 Event in Sacramento.

Sign up by April 6 for the best price!

Great Fun and Success at Lifelong Fitness Alliance Race in Stanford

"Satisfaction lies in the effort, not in the attainment. Full effort is full victory." – Mohandas Gandhi

I had the opportunity to watch WOW Women attain new heights this weekend. It was incredibly gratifying to watch!

Kate W finished her first ever race at the 5K event in Stanford this past Sunday! Kate works out with the South Bay WOW Group at Sawyer Camp and has steadily improved from when she first joined in 2008. She and I have had some wonderful discussions during our training run/walks. You’ve come so far Kate. Congratulations! I know this is only the beginning for you…

Our veteran runner Sarah T set a personal record in her 5K race, running sub-8 minute miles! And, honestly, I know she has more to give. This lady has lots of potential to run hard. Go Sarah!

Mayra M brought her mother to the Lifelong Fitness Alliance Event and they walked the 5K course together. Mayra, who was recently married, is getting the whole family fit. After our run at Harbor Bay Alameda a few weeks ago, she jumped on her bike to meet up with hubby for another circuit of the island! I commend you Mayra and celebrate your commitment to fitness and your family.

And then there’s Gini H. This woman is as steady and humble as they come! Gini gets out there and does her thing, no frills, no fuss. She’s going back to Montreal for the half marathon again this year. Keep up the good work Gini. It is such an honor to have you in the WOW Team.

Walk/Run With WOW This Week

The week of March 23 - 29, 2009

Wednesday, March 25 - 6:30 PM Wednesday Track Workout at Piedmont High School. Walkers and Runners Welcome!

March 26 - RRCA National Convention begins

March 27 - WOW hosts RRCA Convention Dinner 5:30 - 9:30PM

Saturday, March 28 - 8:00 AM Saturday Timed Run/Walk at Sawyer Camp - all women welcome! Run/Walk 3 - 6 miles. All finishers get a ribbon!

Sunday, March 29 - 8:00 AM Sunday Walk/Run at Berkeley Marina, Berkeley Run/Walk 30 minutes, 60 minutes, or 11 miles for half marathoner.
Topic of the Week - Pace/Form from 8:00 - 8:15 AM


For directions please follow this link


All women welcome!. Drop-ins encouraged! Join any time.

April 1 Deadline for Discount to do Martinez Brickyard Race

What: Martinez Brickyard 4 or 8 Mile Walk/Run Discount Reg with The WOW Team

When: April 5, 2009 8:00 AM

Register now for the upcoming Martinez Brickyard Run/Walk. WOW will be there! We have arranged a $15 registration fee. Wehn you pre-register enter $15 in the Team Per-reg box along with the code WOW. Let's get a good sized group together for this one! Walkers and runners are invited and welcome! It is a fun, low key event. I hope to see you there! Race starts at 8:30 AM.

April 5 - Martinez Brickyard 4 Mile Run/Walk, 8 Mile Run http://www.geocities.com/brickyardrace/

Current WOW participants:
Stephanie A
Mayra M
Danielle M
Jennifer M-C
Yolande S
Sarah T
Marny N

Details: Noel, Sandy, and I did this last year. Sandy was hard core and did the 8 miler. Noel and I were strategic and did the 4 miler. We all had fun! I know from experience that this is a good one. The course is hilly so, be prepared!

I promised 20 participants for our group to get a $5 discount! Sign up your friends and families on the mail-in application listed above and enter WOW Team where it asks for the pre-reg group name. the entry fee is only $15. if your pre-register. This is a bargain so, sign-up now and let me know. I'll add your names to the list above.

Let's car pool, too! Let me know when you register. Thanks!

Learn more here:
http://www.meetup.com/GoWOWTeam

Walk/Run With WOW This Week

The week of March 16 - 22, 2009

Wednesday March 18 - Track at Piedmont Track 6:30 PM

Saturday March 21 - Kezar Stadium, San Francisco, 8AM, 1 hour tempo run

Sunday, March 22 - Inspiration Point, Berkeley, 8AM, Walk/Run 30 minutes thru 11 miles

Sunday, March 22 - Stanford Dare to Be Fit 5K Walk/Run, Community Event 7:30 AM

For directions please follow this link

For the specific events we're training for, go to The Weekly Pep Talk

All women welcome!

Drop-ins encouraged! Join any time.

Walk/Run With WOW This Week

The week of March 9 - 15, 2009

Wednesday March 11 - Track at Piedmont Track 6:30 PM

Saturday March 14 - The Great Hiway/Fulton Ave, San Francisco, 8AM, 1 hour tempo run

Sunday, March 15 - Point Isabel, El Cerrito, 8AM, Walk/Run 30 minutes thru 10 miles

For directions please follow this link

For the specific events we're training for, go to The Weekly Pep Talk

All women welcome!

Drop-ins encouraged! Join any time.

Run, Walk, Workout with WOW March 2 - 8, 2009

March 2 - 8, All Women Are Invited to Join Us! Walkers, Runners Welcome!

March 4 - Piedmont track, 6:30 PM multiple workouts

March 7 - SF Presidio Warming Hut Tempo Run at 8:00 AM

March 7 - Sawyer Camp, San Mateo 11:00 1 hour run/walk

March 8 - Harbor Bay Ferry Terminal, Alameda 8:00AM 30 minutes to 9 miles or 100 minutes

Join us!

For directions go to Weekend directions

Where is WOW The Week of February 23-March 1

WOW is moving! Rain or Shine! Join us!

Wednesday, February 25 - Track at Piedmont High School, 6:30 PM - 7:30 PM

Saturday, February 28 - Sawyer Camp Timed Run/Walk 8:00 AM
Location Sawyer Camp/South Trail Entrance
Take Black Mt. Road Exit
Skyline Blvd, San Mateo, CA 94401

Sawyer Camp, about 20 minutes south of San Francisco is a great place to run. It's varied, safe, and has the miles marked. What more could runners ask for!

Try this out for a drop-in fee of $6 or, if you're a WOW Member, it's included in your 6 month or 12 month membership.

Look at the complete schedule for details of all workouts for WOW Members or check out the site at http://meetup.com/GoWOWTeam

Sunday, March 1 - Sports Basement at the Presidio in San Francisco
We're running 8 miles max and 30 minutes minimum while we will also meet at Sports Basement to go over the training details for the SF Marathon, Half Marathon, and 5K.

For directions please follow this link

For the specific events we're training for, go to The Weekly Pep Talk

All women welcome!

Drop-ins encouraged! Join any time.

East Bay, South Bay, and SF Workouts - Every Week

Oh yes! Always trying to make things better. Here's the latest...Sarah T., Yolande C. and I are are leading SF and South Bay runs on Saturdays. You are encouraged to join us.

Sawyer Camp workouts, every other Saturday, will always feature a 3 mile route and other distances based on need and current training goals.SF Workouts will be for 8 - 10 minute milers (based on 10K race results). This group will run for an hour at a tempo pace, geared to improve time and pacing for relatively serious runners.

Our Sunday runs feature the same workout as the Saturday, Sawyer Camp agenda. These start at 8AM whereas the Saturday workout happens at 11:00. You have choices!

There's something for everyone! Women, please try us out. We want you on our team!
Questions? Contact Stephanie@AskAboutRunning.com

Kaiser Half Marathon and 5K Notes...

Congratulations Ladies, You did it! Thanks for sharing your experience with the rest of us...

From Sonia B...
It was fun. I didn't see anyone from the group but there were lots of walkers in the 5k. Beautiful day!

From Pam Q...
We had a good race...lots of nice downhill in this one! We ran a pretty solid10:00 minute mile. We saw Virginia and Ginny cheering us on right before we headed uphill for the last stretch, so it was prefect timing! It was a good race, hard at the last mile, but we did it. Thanks for all the encouragement!

From Kathy B...
Ditto on Pam's report--It couldn't have been better weather --almost too hot---- Also-- though Pam and I have run many races together this was the first one we crossed the finish line together. Overall it was a great day--all runners/walkers very courteous/friendly-- will definitely do this one again since its really the only Feb. race Thanks!

From Virginia G...
We didn’t see Sonia, Debbie and River but Pam and Kathy looked really good I think they finished under 2:30.

Ginny and I stayed at the 12 mile marker and just cheered for everyone for about 1 and half hours… The weather was go good we didn’t want to leave.

http://results.active.com/pages/resultsCalendar.jsp?&orgID=218713
link for the race result.

Ginny and I average about 40 mins for the 5K

What Are We Doing the Week of January 26 - February 1?

For those who can't make it to Sunday's Kaiser Run, we'll do a workout on Saturday at Lake Merritt at 8:00 AM

We've started here before. You can usually pick us out over the Fairyland participants because we don't have any kids! Plus, it's early. I don't think Fairyland is open that early.

1 circuit of the lake for general fitness

50 minutes for novice trainees (ARP* or AG*) Walk/Run

6 miles for intermediate trainees (ARP or AG) twice around the lake, easy

There is a drop-in fee of $6 or you can ask about joining long term. Thanks!

*American River Parkway Race on May 2
*The Avenue of the Giants on May 3

Get Ready, Get Set, Go for Water with Blue Planet Run

The WOW Team is working with Blue Planet Run to bring safe water to the world. If you want to get involved, check out all the ways you can do it. I love this organization! They have heart...

Update 1/24/09
By popular demand, Blue Planet Run has created a new GET INVOLVED section on our website to help YOU quickly find ways to support safe drinking water projects today! http://blueplanetrun.org/get_involved

Have less than 15 minutes to spare? We have ways you can help.
Want to do more? We have new ideas to get you started!

There are many ways to raise funds. Check out our ideas page. http://blueplanetrun.org/get_involved/fundraising_ideas

Check out our programs for:

Athletes/Teams ? Team Blue is waiting for your next athletic event. http://blueplanetrun.org/programs_for/athletes

Students/Schools ? Sponsor a Water Awareness fund drive. http://blueplanetrun.org/programs_for/students

Sponsors/Partners ? Look at our list of needs. Learn about our exciting new partners and how to become one! http://blueplanetrun.org/programs_for/sponsors

Writers/Bloggers ? Publish your support - become an online author! http://blueplanetrun.org/programs_for/writers

WATER YOU WAITING FOR?

In 2008, Blue Planet Run Foundation provided $260,000 to 72 water projects in 8 countries throughout the world through the Peer Water Exchange, our global online community of water NGO's (non-governmental organizations).

These grassroots groups have the right knowledge, resources and local commitment to ensure the long-term success of water projects at the lowest cost. Our Peer Water Exchange community has grown to 46 partners and more are waiting to join. Together we have created 214 safe drinking water projects in 18 countries, serving more than a quarter of a million people.

Our partners are eager to work with Blue Planet Run on even more projects in 2009 so we can save lives together!

Please GET INVOLVED or make a donation today! https://blueplanetrun.org/ext/donationformR2/g_donation_stp_new1.php

January 12 - 18 What is WOW up to?

OK, the first workout for the week is on Wednesday at Piedmont Track in Piedmont at 6:30 PM.

This week, we have a big Sunday run at Golden Gate Park, 13 miles for the women who want to get in their final long run for the Kaiser Half Marathon on February 1.

Women, join us! We offer other distances too for walkers and runners. Start with 30 minutes or move up from there.

Directions can be found at http://runwalklocations.blogspot.com or http://meetup.com/GoWOWTeam

Meet at 6th Avenue and Fulton Street, just outside of the Golden Gate Park at 8:00.

Email me at Stephanie@AskAboutRunning.com if you have questions. Thanks!

Where is The WOW Team January 1 - 11, 2009?

January 7 - Meet 6:30 PM at Piedmont Track

January 10 - Meet 9:00 AM for a co-ed "Pacer's 1 Hour Run" at Sawyer Camp

January 10 - Meet 11:00 AM for WOW Team Walkers and Runners at Sawyer Camp

January 10 - Meet 1:00 PM for the "Learn How to Complete A Race Clinic" at Sawyer Camp

January 11 - Meet 8:00 AM at Point Isabel, El Cerrito

January 11 - Meet 10:30 AM at Point Isabel for the "Learn How to Complete A Race Clinic"

Complete your First Race in 2009 - Learn How with WOW!

This half day clinic is for all women new to competition or wanting to improve. Learn the basics of walking, running, and training for a race with other women walkers and runners. This clinic will focus on the Avenue of the Giants Half Marathon. We will go over training details specific to half marathon and the 10K race associated with it. We'll devlop plans for novice and intermediate runners or walkers to finish thier first race or improve their former time.

Join certified long distance running coach Stephanie Atwood for a day of education and encouragement. Want to try competition? You Can Do It!

Throughout the year The WOW Team will participate in and train you for:

• The Kaiser Half Marathon and 5K on February 1, 2009
• The Martinez Brickyard 4 or 8 mile Run/Walk on April 18, 2009
• The Avenue of the Giants 10K, and Half and Full Marathon on May 3, 2009
• Bay to Breakers on May 17, 2009
• The Kona Hawaii 5K, 10K, Half and Full Marathon on June 28, 2009
• San Francisco 5K, Half and Full Marathon on July 26, 2009
• Nike Women's Half and Full Marathon in October 2009
• CIM Marathon and Relay in December
  And more races throughout the year

This one day clinic will teach you how to:

• Walk before you run
• Learn how to pace yourself for any distance
• Learn what to eat and drink for sports
• Learn how to avoid injury
• Guarantee success
• Stay motivated
• Have fun!
  

Cost: $50

When: January 11, 2009

Where: Point Isabel, right after our Sunday workout

Who: The WOW Team. We want you!

6 month and 1 year WOW members are FREE! Go to http://theweeklypeptalk.com/ or http://gowowteam.com/ for details

Discount Entry for Arizona Rock'n'Roll Marathon and Half Marathon

Want a discount for the Arizona Rock'n'Roll Marathon and Half?

As promised, I'll try to keep you posted on upcoming race discounts. This one's right around the corner...
http://www.rnraz.com/ The Arizona Rock & Roll Marathon and Half on January 18, 2009. Get your discount at the link listed.

Deadline January 9, 2009

Use Code RACEAZ to save $10.

Call 800 311-1255

GO FOR IT!

To Fitness,
Stephanie

P.S. Training for SF Kaiser Half Marathon or 5K on February 1, 2009? Check out the details at http://TheWeeklyPepTalk.com or contact me directly at Stephanie@AskAboutRunning.com The WOW Team will be there!

Stay In Control Over The Holidays

We are in the middle of THE HOLIDAYS! In 2008 we moved right from Thanksgiving dinner to holiday parties - all in one week. It's been brutal on the diet control...

I continue to recommend activity as the variable for weight control. Ultimately, you have to get to a point where you can eat well and within caloric limits. But, for those inevitable times when you over indulge, USE ACTIVITY for CONTROL!

Join the dieters who love to party.

Here are some easy ways to burn 50 - 100 calories in minutes.

1. Take 15 minutes to work in the yard or clean the area outside of your home. Sweep the sidewalk, weed the garden, clean the patio furniture, wash the outside windows. For every 15 minutes of moderate activity you will use a minimum of 50 calories!

2. Walk the dog. A brisk 15 minutes walking with "Baby" will utilize up to 100 calories if you can cover a mile in that amount of time. For certain, if you are out for 15 minutes, moving, you've used up at least 50 calories. Good job and your dog will thank you too.

3. Iron, fold clothes, or pick up while the television is on. If you move for a 30 minute show, give yourself a 50 calorie credit against one of those luscious desserts during these holidays.

4. Put on some good music and dance! Who says we can't do this on our own? If your partner is like mine, the chance of going out dancing is close to non-existent so, have some fun with some super music and use up some calories.

You get the gist of this right? Movement uses energy. Calories are energy. Use 'em up! Enjoy the holidays and stay in control by moving and grooving through 2009!

Details for December 1 - 7, 2008

This week is a big one!

The WOW Team travels to Sacramento to run either the CIM Marathon (26.2 miles!) or participate in the 4 person relay on Sunday December 7.

In addition to that we also have 2 track workouts and an informal run scheduled.

Here are the details:

Tuesday track workout at Kezar track in SF (Co-ed)
Wednesday track workout at Piedmont High school (women-only)

Sunday run at Lake Merritt at 8:00 AM

For details on these go to http://RunWalkLocations.blogspot.com or visit the website at http://TheWeeklyPepTalk.com

To fitness!

Take This Fitness Survey

Send your completed survey to Stephanie@AskAboutRunning.com Let's talk! Let's get you fit just the way you want. Just for you!

The WOW Team Wants You
The Premier Women’s Running and Walking Club of America
Fitness Survey

• How many days a week do you exercise (participate in activity that raises your heart rate?)
___None ___1 – 2 ___3 – 4 ___ 5 or more
• What is the amount of time you spend when you exercise?
___ Less than 30 minutes ___30 minutes to 1 hour ___1 hour or more
• Are you motivated to workout on your own? Yes/No
• Would you like to run or walk in a race? Yes/No If yes, what distance?
• Do you try to eat healthy food? Yes/No
• Do you make excuses why you can’t exercise regularly? Yes/No
• Did you know that women start losing bone density as early as 30 years old? Yes/No
• What is your resting heart rate?
____ Don’t know ___Under 60 BPM ___60 – 80 BPM ___81 or above?
• Would you like to lose weight? Yes/No
• Would you like to gain muscle? Yes/No
• Do you have a long term fitness plan with shorter term goals to help you get there? Yes/No
Briefly describe your plan, please.

• Do you have recent confirmation from your doctor that it is OK for you to exercise? Yes/No
• What is the biggest factor keeping you from attaining your fitness goals?

• Do you have any other questions for me about running, walking, or fitness in general?

• Your name and E-mail address ______________________________________________________

I will respond to every survey I receive. Thank you for your time. I hope this information was useful. Thank you!
Train with us for your first half or full marathon. No fund raising required!

Note: We are currently training for The Kaiser Half Marathon and 5K Run on February 1
We will start training in January for the SF Marathon, Half Marathon, Virtual Marathon, and 5K in July 2009
We offer on going, fitness walks and runs for women EVERY WEEKEND. Fitness is THE GOAL!