"I'm looking for a supportive women's running group to help me get in shape"

"Hi there. I just stumbled onto this site. I'm looking for a supportive women's running group to help me get in shape to run a half marathon and then stay in shape throughout the school year.

I'm a musician in graduate school and find it really difficult to stay running while school is in session. I have run one marathon in the past and two half marathons as well a bunch of 5ks etc.

My current fitness level is about 3 miles at 11 min miles two or three times a week. I'm looking for encouragement and accountability. Please explain if there are fees attached to this organization. THanks! Esther

Hello Esther,

Forgive me for this delay! I get so many E-mails every day, I get overwhelmed! I try to answer them all personally but, sometimes they literally get lost in the shuffle. So, if I'm repeating myself, sorry, and if I haven't responded before today, please accept my apology.

I would love to have you join our group. We have several women in your pace area. The accountability is certainly a part of what keeps us together. The lower key aspect, due to it being a women's group, is also a factor.

There is a fee attached. You have a few choices on how you pay. I have found that this also keep women committed to following through. The cheapest long term commitment is an annual fee of $240 good for 12 months from your first workout with us.

We also offer $125 for 6 months, $24.95/month (on a recurring credit card basis), or $6 drop-in fee. With 6 workouts every week, if you can participate in even 1 a week, the membership prices are a good deal. Obviously some of us find it easier to "pay as we go" so the $6 drop-in fee is the smallest commitment.

We are currently training for the SFM Half on July 26, will move into training fro the Nike Women's Half on October 18, and will end our season with the CIM Marathon on December 6.

We also do much shorter distances for our training so, don't worry about being stuck always on long, long runs!

Please let me know if you have any questions, or better yet, join us soon. check it out!

Best,
Stephanie
Stephanie@AskAboutRunning.com
Stephanie Atwood, M.A., AAAI/ISM RRCA Certifiedhttp://GoWOWTeam.com

http://meetup.com/gowowteam Coming Soon! Take The WOW Team Challenge. Get the details at any of these free orientation meetings at Sports Basement. Free Equipment Drawings and More! Starting August 1, 2009 June 25 - Walnut Creek, 6:30 PM June 27 - Presidio, SF, 11:00 AM July 2 - Sunnyvale - 6:30 PM

Run Those Hills!

As I was running the Martinez Brickyard Hill Race my mind went back and forth between listening to my breathing and wandering. I love running as a time to process things. It's done wonders for me in helping clarify "issues" in my life.

But yesterday the mind was geared to racing and when I wasn't thinking pace I wandered to BALANCE. I mean the kind of balance that we use to run well. I was thinking about running uphill (we had plenty of them) and how you shorten your stride to maintain a forward balance. When you run downhill you lengthen your stride to balance out the effects of gravity pushing you ahead.

The downhill seems to stymie a lot of people. I think it's important to take advantage of that huge opportunity that gravity provides and trust in your balance. Your body will land properly without "putting on the breaks" if you let your feet take you forward as much as they want to go, as extensions of your legs.

When you try to stay upright (instead of moving forward with the slope of the hill) you lose all that wonderful opportunity that comes from not having to lift your foot up to produce the next step. Instead, when running downhill you only need to push off with the ball of your foot and the slope takes care of the elevation part by sloping away from you. I've come to realize that it takes strong, well balanced knees to allow runners to run hills the way I've described because you MUST be landing with shock absorption in the right places or your lower body, (especially your knees) will suffer.

When landing, place the heel first, but LIGHTLY, NOT as if digging in for the long haul. Continue the forward momentum with an immediate rolling to the ball of the foot where you push off at the ball and also with your toes to continue the movement. This is not a static motion. It is very dynamic with gravity being your guide. LISTEN to your body.

So, the next time you're running hills, think about letting yourself go on those down hills. Let natural balance and rhythm be your guides. You might surprise yourself at how easy it is and how well you do. Interestingly, the more strength and agility workouts you do at the gym, with free weights, and with a flexibility component, the better you will do on the up and down hill! Go for it!

Run, Walk, Be Active With WOW June 8-14, 2009 All Women Welcome!

Here's the schedule for this week of June 8 - 14, 2009

June 8 is the start date for "7 Weeks to Your 5K Race on July 26 at SFM Ask for the training schedule or go to Run SFM 5K

Tuesday, June 9 - Track at 6:30 AM at Kezar Stadium, San Francisco

Wednesday, June 10 - 10:00 Run/Walk Your Way to a 5K Race starts in Marin. Join us!

Wednesday, June 10 - Track at Piedmont 6:30PM Summer Walker Program Available

Saturday, June 13 - Kezar start for 60 minutes plus extra minutes for the half marathoners

Saturday, June 13 - Sawyer Camp, San Mateo 11:00 - 60 minutes run or walk

Sunday, June 14 - Inspiration Point, 8AM 30 minutes to 10 miles

For directions follow this link All women welcome! Drop-ins encouraged! Join any time. Questions? Contact Stephanie@AskAboutrunning.com

The Weekly Pep Talk – Women On the Move June 8 – 14, 2009

Dedicated to Danielle M - Just keep plugging away at those half marathons. What about doing CIM Marathon in December?

Dear WOW Members and Interested Readers,

This week WOW started a new group! Our Wednesday 10:00 AM Marin Running/Walking group is official! If you are available at that time of day, we are training for the SF Progressive Marathon and 5K. This is a great time to prepare for a race. Jessica M has offered to assist me with this group. Thank you Jessica.

We had our first official Walk Track Workout yesterday in Piedmont. Coach Elizabeth, Lifang, and Angela warmed up on the track then walked a mile through beautiful Piedmont neighborhoods. We all gathered again for stretching at the end. Welcome Angela and welcome back Lifang. Also new at the track were Sandra and Robin. Thanks for coming!

Mark your calendars for August 1! We are happening! Kathleen G will host a backyard barbecue for WOW members and their families on August 1, at her Berkeley home. This potluck, starting at 2:00 will be the WOW Kickoff for our fall season and a celebration of the recent SFM San Francisco Marathon Participants. Plan to drop-by.

We’re at Kezar and Sawyer Camp on Saturday, Inspiration Point on Sunday. All details are available at http://gowowteam.com and http://meetup.com/gowowteam

See you soon!
Coach Stephanie

P.S. I need photographs of our group. Can anyone bring a camera and snap some photos? It would be greatly appreciated.

5K Training Program for Upcoming SFM Race July 26

Ask for your copy. There's still time to jump in!

Stephanie -Thanks for this - felt great after Sunday's run. And what a great bunch of women! Marly

WEEK 1 – June 8 – 14, 2009
MONDAY REST
TUESDAY 30 minutes easy walking
WEDNESDAY 1 Hour Track Workout or Walking Warm-up for 5 minutes, Walk/Run steady for 45 minutes
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Cross train 30 minutes or Rest
SUNDAY Walk/Run Total 50 minutes - Walk easy for 5 minutes, walk or run steady for 45 minutes.

Note - A combination of walking and running is fine. Always time your breaks, however.

WEEK 2 – June 15 – 21, 2009
MONDAY REST
TUESDAY 30 minutes easy walking
WEDNESDAY 1 Hour Track Workout or Walking Warm-up for 5 minutes, Walk/Run steady for 45 minutes
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Cross train 30 minutes or Rest
SUNDAY Walk/Run Total 50 minutes - Walk easy for 5 minutes, walk or run steady for 45 minutes

WEEK 3 – June 22 – 28, 2009
MONDAY REST
TUESDAY 30 minutes easy walking
WEDNESDAY 1 Hour Track Workout or Walking Warm-up for 5 minutes, Walk/Run steady for 50 minutes
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Cross train 30 minutes or Rest
SUNDAY Walk/Run Total 55 minutes - 5 minutes warm-up, 50 minutes steady

WEEK 4 – June 29 – July 5, 2009
MONDAY REST
TUESDAY 30 minutes easy walking
WEDNESDAY 1 Hour Track Workout or Walking Warm-up for 5 minutes, Walk/Run steady for 50 minutes
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Cross train 30 minutes or Rest
SUNDAY Walk/Run Total 55 minutes - 5 minutes warm-up, 50 minutes steady

WEEK 5 – July 6 – 12, 2009
MONDAY REST
TUESDAY 30 minutes easy walking
WEDNESDAY 1 Hour Track Workout or Walking Warm-up for 5 minutes, Walk/Run steady for 50 minutes
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Cross train 30 minutes or Rest
SUNDAY Practice 5K with WOW Team on the course. Trial 5K course at a brisk pace. Collect your finish ribbon!

WEEK 6 – July 13 – 19, 2009
MONDAY REST
TUESDAY 30 minutes easy walking
WEDNESDAY Practice 5K with WOW Team - Trial 5K course at a brisk pace. Collect your finish ribbon!
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Cross train 30 minutes or Rest
SUNDAY Walk/Run Total 60 minutes - 5 minutes warm-up, 55 minutes steady

WEEK 7 – July 20 – 26, 2009
MONDAY REST
TUESDAY TUESDAY 30 minutes easy walking
WEDNESDAY Track workout – Walk or Walk/run continuously for 13 laps (3.2 miles) or Walking Warm-up for 5 minutes, Walk/Run steady for 50 minutes
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Walk 10 minutes easy
SUNDAY WALK/RUN YOUR RACE!! (Walk as much as you need to) Go the distance!! Hurrah!!


Details
· For first time competitors. Even if you walk the entire race, you can complete a 5K with this training program. You are building up your strength, endurance, and confidence with this program. You CAN DO THIS!!
· When the schedule says steady it means to keep a similar pace throughout and not to stop for breaks. This does not mean you can’t alternate running and walking. Just keep moving for the entire time and use a common pace throughout. If you walk 2, run 4, stick with this for the entire time. If you are walking, keep it going! You are going to be so strong!
· When the schedule says “fast or brisk” make your pace FAST meaning it is not easy to talk, and you should be breathing HARD – not out of breath but deep and full breathing – no long conversations at this time.
· Cross Training (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…dynamic before your workout and static after you run! Ask Coach Stephanie if you need some suggestions.

Run Walk With WOW June 1 - 7. Here's The Schedule

Here's the schedule for this week of June 1 - 7, 2009

Ask About theTraining Schedule for the SF Half Marathon on July 26

Tuesday, June 2 at 6:30AM at Kezar Stadium, San Francisco. Track Workout, 1 hour

Wednesday, June 3 - Track at Piedmont 6:30PM

Saturday June 6, Great Hiway, Ocean Beach SF, 8AM 60 minutes plus 25 additional minutes for the half marathoners

Saturday June 6 - Sawyer Camp, San Mateo 11:00 - 60 minutes run or walk

Sunday, June 7 - Alameda, Harbor Bay Ferry, 8AM 30 minutes to 9 miles.

For directions follow this link All women welcome! Drop-ins encouraged! Join any time. Questions? Contact Stephanie@AskAboutrunning.com

Burn 100 Calories Per Mile

An exerpt from Curves...

"I'm not certified as a nutritionist but I am a certified running coach and sports nutrition consultant. I work with a lot of women who want to lose weight through running or walking or a combination of both.

100 Caloreis Per Mile
The good news is that, on average, all of us can use about 100 calories per mile of distance covered. It doesn't matter how fast you do it. You burn about 100 calories when you cover a mile worth of distance on foot.The real stickler is that, the better shape you're in, the faster you can cover your miles. A fast walker can cover 4 - 5 miles in 1 hour. A slow, steady walker may do 2 - 3 miles in an hour. A fit runner can cover 6 - 7 miles in 1 hour!

1 Hour = 700 Calories, 7 Miles = 700 Calories
If you have an hour to exercise, wouldn't you like to burn 700 calories? It's possible! Start where you are and gradually increase your speed or your time, or a combination of both to burn those 700 calories. Anyone is capable of doing this through duration or speed."

Coach Stephanie AAAI/ISMA RRCA Certified The WOW Team http://GoWOWTeam. com

Lululemon Team Challenge for The Oakland Half Marathon, March 28, 2010 - Train with The WOW Team!

Welcome aboard Lululemon! We are going to have a great time training together! To get started please follow the link for the special lululemon price for the 12 week program that starts this week! This is going to be fun!

Choices

12 week program $80.00 WOW T-shirt $25.00

T-shirt size

WXS WS WM WL WXL WXXL

Questions? Contact Coach Stephanie at gowowteam@gmail.com

Run on The Embarcadero in the Evening?

Hi Stephanie, Thanks for the welcome. Are there any groups that meet in the evening? I usually run at about 7PM on the Embarcadero downtown. I would love to get a group together to run with me. I might be able to make it on Saturdays, but definitely can't make it on Wednesday mornings because I have to go to work.-Michelle

What's Happening With WOW May 25 - 31, 2009

Here's the schedule for this week of May 25 - 31, 2009
Ask About theTraining Schedule for the SF Half Marathon on July 26

Tuesday, May 26 at 6:30AM at Kezar Stadium, San Francisco. Track Workout, 1 hour

Wednesday, May 27 - Track at Piedmont Track Canceled for this week - We'll be back next week at 6:30PM

Saturday May 30, Presidio Warming Hut, 8AM 60 minutes plus 25 additional minutes for the half marathoners.

Sunday, May 31 - Point Isabel, 8AM 30 minutes to 9 miles.

For directions follow this link All women welcome! Drop-ins encouraged! Join any time. Questions? Contact Stephanie@AskAboutrunning.com

Train for the SF Half Marathon and Register with a Discount

Attention All Potential Half Marathoners!
The San Francisco Marathon is on July 26. Our group has several members training for this event. We have group track workouts and long runs planned for each week. I, as Coach, have written a training program for each day until the half marathon. The training schedule is free! Just ask me for it.
The group track runs are scheduled for Tuesday at 6:30 AM in SF and 6:30 PM on Wednesday in Piedmont. The long runs are scheduled for Saturday at 8 AM in SF and 8AM Sunday in the East Bay. I have written an intermediate training program based on Saturday long runs in SF and a novice to intermediate program based on Sunday long runs in the East Bay.

The training programs are free. Please ask me for one or both. The track workouts are exactly the same. The distances are the same but the intensity of the SF Program requires a solid running base while the East Bay Program offers a walk/run thru full running workout.

Let me know if you have any questions. Just ask and I'll send over one or both of the training programs. Contact Stephanie@AskAboutRunning.com

This is the time to commit! We're going to have a blast training for this. Join us! We also offer a group discount when you sign up for the race through The WOW Team (our group). Contact me for details. To Success! Coach Stephanie

WOW members are eligible for a discount registration of $5 off. We are Team 303, The WOW Team, when you register online. Go to http://runsfm.com if you want to join the pre evening pasta dinner there is an additional $20 fee. Deadline July 1. Contact Stephanie@AskAboutRunning.com or the SFM directly.

Walk Run Workout With WOW May 18 - 24, 2009

Here's the schedule for this week of May 18 - 24, 2009

Ask About theTraining Schedule for the SF Half Marathon

Tuesday, May 19 at 6:30AM at Kezar Stadium, San Francisco. Track Workout, 1 hour
Wednesday, May 20 - Track at Piedmont Track 6:30 PM, 1 hour
Saturday May 22, Timed Run at Sawyer Camp, 8AM,
Sunday, May 23 - Berkeley Marina, 8AM

For directions follow this link All women welcome! Drop-ins encouraged! Join any time. Questions? Contact Stephanie@AskAboutrunning.com

The Weekly Pep Talk May 18 - 24, 2009

Dedicated to Virginia Guinto. Our deepest sympathies for your loss.


Dear WOW Friends,

Any of you who know Virginia G, know what a wonderful WOW Member she has been. Sadly, Virginia lost her son on Monday. No words can change that loss but any of you who knew her can contact me regarding the funeral services or sending a card. We send all our love Virginia and share in the loss of your son.

The WOW Team moves on and life goes on too.

This week’s schedule is in this site or http://meetup.com/gowowteam

The Bay to Breakers – What Fun but Hotter Than H…
We SF fog folks just don’t have a tolerance for the heat and it was hot on Sunday at The Bay to Breakers. That said, The WOW Team had a mighty presence and, I think we had fun!

Christy G and friend, Kathryn L, Ellen G, Kathleen G, Jeanetta M, Christina H, Dena G, Yolande S, and a few more WOW Members were out there pounding the pavement and pumping up Hayes Street Hill in the heat of San Francisco. I had a great time and got to celebrate with many of The WOW members afterward at Chevy’s. Try to fit this race in next year. It’s fun for everyone – walkers, runners alike. Always the third Sunday in May…

Train for SF Half Marathons or 5K
We are into training for the SF Half Marathon in earnest now that we’re past the Bay to Breakers and earlier races of the season. Let me know if you need a training schedule. As you all know, it is never mandatory to be training for a race.

However, I have seen, time and again, that choosing a goal really helps sticking with your exercise program. In addition to the half marathons, this event also offers a 5K, or a virtual marathon. Please consider joining the WOW Team to train for your choice race. There is something for everyone.

Coach Stephanie is going away for 5 days
I am leaving next Tuesday, May 26 for a trip to Atlanta and will return on Monday June 1. My last group led workout will be the SF track workout on Tuesday morning at 6:30 AM. Sarah T and Kim L will cover the Saturday, May 30 run in SF at The Presidio Warming Hut. Yolande S will be covering the run on Sunday May 31 at Point Isabel. Thank you Sarah, Kim, and Yolande!

I need to cancel the track workout next Wednesday, May 27 and the 11:00 Sawyer Camp workout on Saturday, May 30. Sorry for any inconvenience.

Stay tuned. This is a short newsletter but wait until I return and you will have plenty to read. Until then, be happy and stay healthy. Who knows what tomorrow brings?

Best,
Stephanie


P.S. Catch our own WOW Wonder Dancer Yolande S as she dances in Carnaval, this upcoming Sunday...it starts at 9.30am and travels down 24th st towards Mission st, then turns right on Mission. Yolande's contingent is #53 so theyre towards the end of the parade.

Walk Run Workout With WOW May 11-17, 2009

Here's the schedule for this week of May 11-17, 2009

Tuesday, May 12 at 6:30AM at Kezar Stadium, San Francisco. Track Workout , 1 hour

Wednesday, May 13 - Track at Piedmont Track 6:30 PM, 1 hour

Saturday May 16, Kezar Stadium Start, San Francisco, 8AM, 1 hour tempo run

Saturday May 16, Sawyer Camp, San Mateo, 11AM, 1 hour walk/run/workout

Sunday, May 17 - Run Bay to Breakers, 8AM Start

Sunday, May 17 Party at Chevy's, 11:30 - 2:30. Please RSVP

For directions follow this link All women welcome! Drop-ins encouraged! Join any time. Questions? Contact Stephanie@AskAboutrunning.com

Update on Bay to Breakers, 2009

This message is for all you WOW Bay to Breakers Participants: We have quite the day planned and here are the details:

If you haven’t signed up yet there is still time! You can sign up online until May 12. Go to http://ingbaytobreakers.com/ for more details. You can also sign up at the expo and a few other local sites but the price will be going up after May 12. Take action now! This will be a fun day.

Current Sign-ups and Corrals for the Race
This information is from the ING Bay to Breakers Site and what I’ve heard from you directly. Participants include
Stephanie A, Christina H, Dena G, Ellen G, Kathryn L, Mareva G, Yolande S, Kathleen G, Sharmaine M, Jeanetta M, and Christy G. You can check online to determine which corral you are in. I know I am in Corral B. Please let me know which corral you are in.

The site only listed registrants thru 5/8/09 so some names may not be recorded yet. If I missed your name please let me know.

Pre-Race Meetup Site and How to Get to the Start
Because of the size of this race, it is not feasible to think that we will actually run together. This is part of why we’re having a party after. However, if you would like to meet ahead of time to go over details (and use a bathroom) I encourage all of you to show up at Starbucks at 74 New Montgomery at 7:15AM. We can discuss a few things and I can hand out bibs and chips to any of you who need them.

If you want me to pick up your bib at the expo on Friday please call me so we can talk over the details. 415 682-8819/office

The race starts officially at 8:00 AM. The great thing about chip timing is that you don’t get timed for the race until YOU cross the start. In The Bay to Breakers, it can take a long time to get to the START so, don’t sweat this one!

For any of you who don’t make it to Starbucks by 7:30 (or so) I will be gone. We actually have several blocks to travel to our starting point. It is definitely “playful mayhem” and you will fit right in. However, no one appears to know where they’re going so, have a plan (and a map) to help you get where you need to be for the start.

For any of you not participating in the race, I encourage you to come a bit later, run on the Embarcadero, and join us at our Chevy’s post race party that starts at 11:30, Number 2 Embarcadero Center. Take BART or the SF Muni to Embarcadero Station and run/walk along the bay. It’s gorgeous! Even on rainy days. After your workout, join us for chips, salsa, food, and drink. Time to party! RSVP’s required.

Getting to the Race. Getting to the Party
Use public transportation! You can take BART to Embarcadero Station from all points in the Bay Area. The SF Muni also travels to Embarcadero but starts late on Sunday. Plan ahead if you’re in SF to get downtown, near the Montgomery Station/Market Street. You can walk from there to your starting point and Starbucks.
On the return from the end of the race, plan to take the N Judah Muni rather than the Shuttle provided by B2B. It is a short walk from the end of the race and cost $1.50 (have exact change). This will take you back to Embarcadero Station where you can walk to 2 Embarcadero Center to our Party at Chevy’s.

Party at Chevy’s – Please RSVP
Celebrate our half marathoners’ successes and the Bay to Breakers fun with chips, salsa, margaritas, and all kinds of good food. Bring your friends and family. Join WOW for a post race party. Come any time between 11:30 and 2:30 at 2 Embarcadero Center, San Francisco, CA. It is only a few blocks walk from the Embarcadero Muni/BART Station. Please check in with the hostess at the entrance to the restaurant. *Reservations are required. Contact Grace Fong at Gracefong2000@yahoo.com for any questions. You can RSVP at http://meetup.com/gowowteam or http://gowowteam.com/

*Since we are a group, we have to ask for a group deposit of $8 per person. All drinks and food will be purchased individually.

What to Expect in a Big Race Like Bay to Breakers
If this is your first Bay to Breakers, there is a lot to know about ahead of time to keep it stress-free. First and foremost, be prepared to have a lot of fun with a lot of other people!

Many people dress up in costume for this race, so please feel free to be creative!! It can be a lot more fun if you dress up!

Give yourself more time than usual to arrive, to find the starting point, to get around people, etc. Check out the course map and details the night before.

The race will start and you may not even know it. With so many participants, things move slowly for most of us. Get into the rhythm and move with the flow of people until you get a chance to find your own pace. Once you’re actually moving, start “racing”. Be considerate but feel free to move in and around people until you are in a place that feels comfortable. Then just follow the folks in front of you. One reminder…If you need to stop, try to move out of the way of the crowd, for your safety and theirs. I have seen people fall and be hurt when someone in front of them stops without thinking about what’s happening behind.

The course starts downtown and wends its way thru city streets to the“Hayes Street Hill”. On hills I always say, shorten your stride, keep your breathing steady and keep going. This hill is formidable but it’s over soon enough and you will find yourself at the Panhandle of Golden Gate Park, about half way through the course. From here on, the course is flat or downhill along wide roads all the way to the ocean. You’ll be directed to the left at the ocean and shortly after that you will see and cross the FINISH. Now, that wasn’t so bad, was it?

Great Race! Congratulations!

When you’re finished watching the festivities, head on to Judah Street (south on the Great Hiway) to the muni stop and jump on board for the return to downtown. http://transit.511.org/schedules/index.aspx?#m1=S&m2=rail&routeid=26621&dir=IB&type=6100&cid=SF

Agenda:
Sunday, March 17, 7:15 AM meet at 74 New Montgomery at Starbucks for pre-race hurrahs and chip/bib exchange if needed.

Sunday, March 17, 7:40 AM Depart Starbucks for our starting corrals.

Sunday, March 17, 8:00 AM Race Starts.

Sunday, March 17, 11:30 – 2:30 Join us at Chevy’s, 2 Embarcadero for a WOW Team Celebration. RSVP’s $8/person cover charge. Food and drinks purchased individually.

Things to bring with you:
1) Your Racing Bib !! Set out your clothes and everything you need for the race the night before, and pin your bib on your shirt! You won’t be able to participate in the race without the racing number bib.
2) Wear layers. It can be chilly in S.F. so bring some extra warm clothes to tie around your waist if you don’t wear them during the race itself.
3) Print out the details of the day and have a place to store them.
4) Bring money for the Muni (N Judah $1.50), plus food money or CC for Chevys)
5) Bring a cell phone. You can call me if you get lost or need info. (I’ll have mine off while I’m running)
6) A camera to capture all our fun memories!
7) Program my cell phone number (415 812-7852)

See you soon!
Stephanie

Stephanie Atwood, M.A., AAAI/ISM RRCA Certifiedhttp://gowowteam.com/ http://meetup.com/gowowteam

Vote for The WOW Team as your favorite running team at SFGate. Follow this link or paste the link below into your address bar http://baylist.sfgate.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250
Go WOW Team! Thanks!

With long distance running, sports nutrition,and personaltraining certification, Stephanie Atwood is the ideal trainerand coach. Stephanie also speaks about being "Fit for Life", a journey ofups and downs including her own experience with breastcancer, the deaths of 2 children, and growing up as a DeBolt- the family that inspired the Academy Award winning movie"Who Are The DeBolts and How Did They Get 19 Children?".

Walk Run Workout With WOW May 4 - 10, 2009

Here's the lineup for this week of May 4 - 10, 2009

I hope you can join us for one or more of our weekly workouts. They're fun, in an exercising/sweaty kind of way.

Tuesday, May 5 at 6:30AM at Kezar Stadium, San Francisco. Track Workout , 1 hour

Wednesday, May 6 - Track at Piedmont Track 6:30 PM, 1 hour

Saturday May 9, Great Hiway, San Francisco, 8AM, 1 hour tempo run

Sunday, May 10 - Inspiration Point, Berkeley, 8AM, Walk/Run 30 minutes thru 60 minutes

For directions follow this link All women welcome! Drop-ins encouraged! Join any time.

Questions? Contact Stephanie@AskAboutrunning.com

Personal Bests and More News From The American River Parkway & Avenue of the Giants

Six women set out to finish a half marathon this weekend and that's just what they did! Kathryn L, Heidi H, Gini H, Jennifer M-C, Danielle M, and Ellen G trained for months to get to this weekend. And now, it's over! Here is my letter to them and, let's hope they'll present us with their stories soon! Go Half Marathoners!

Dear Ladies,

Congratulations once more for a race well run! You all put full effort into the event and it showed. I was so proud and pleased with the results.

Please send your race thoughts and experience to share with the other WOW Ladies. It means a lot to everyone to hear your personal story. I'll post them on the blog for all to see. If you have anything you want to share only with me, or the rest of the participants, just reply back to this E-mail.

One final thing...it is normal to fee l a bit of a "letdown" after a big race. Drink well (maybe even some alcohol), eat well, get rest, and start moving again very soon. 30 minutes of walking is great for loosening muscles and "freeing the mind".

You put in so much effort to get to yesterday and today, it is all behind you! How strange, eh? You are all great. Thanks for being a part of The WOW Team. On to the next goal...

Success! Stephanie

Kathryn L Finishes Her First Half Marathon in Style

I realized I didn't have your phone number up in Garberville. It poured on the drive up. It poured on the drive down today.

The race was fabulous weather. The sun came out. It was 71F at my car at race end. I am sore and felt like an old lady walking up to my room on Floor 3 at the Benbow Inn. But I finished and I think I was under 3 hours (have to check the race web site) so met both my goals. I felt good, no blisters. Ended up doing the last few miles with a couple from Texas who were at the same pace. All good.

Thank you for all your encouragement and good training. A woman from Berkeley got 2nd or 3rd place...Diane Dr....something. Best, Kathryn

How did the American Parkway go?

Next Day...
My chip time shows slightly over 3 hrs (3:1:11 I think), but I increased my pace from 14:45 at the Brickyard to 13:49, so was happy with that and the completion (and I felt overall good at the end!). See you at the track!--Kathryn

Join WOW - You Have Choices! Prices Going Up June 1

You have options on how to join WOW from a one day drop-in pass to an annual membership. Here is the breakdown:

1 Day Drop-in Fee $6.00 (cash or check) Pay on site

6 Pak Drop-in coupons for $30 (cash or check) Pay on site

Monthly recurring credit card membership for $19.99 (pay thru PayPal)guaranteed for 6 months

6 Month Membership for $110 (cash, check , or credit card) one time payment

12 Month Membership for $200 (cash, check, or credit card) one time payment

Make payments to ALTB International, Inc. Prices going up June 1.

Measure Your Current Fitness Level - Take Your Resting Heart Rate

As a start to our series on fitness, Walk Before You Run, there are 2 things to do right away.

1. Check with your doctor that you are fit to do the activity you are participating in
2. Document you resting heart rate so that you have a base to work from to measure your improvement.

Resting Heart Rate - How to Take it, What it Means

To establish your resting heart rate, I want you to take your pulse in the morning, before you get out of bed. Time your heart rate for 60 seconds and record that time. Do this for a week. If the numbers are similar every day then you have your base, resting heart rate. If the numbers vary more than 10 beats per minute (bpm) then you know that something was affecting your rate and, get a few more days of information to see a norm established.

A normal, healthy person will have a rate of about 60 - 80 bpm.

Once you have a base, you can try to improve the strength of your heart through your activities. When you work your heart at a level where you start to sweat and breathe hard, you are exerting more effort than normal and this will strengthen your heart. Eventually, you will notice a lower resting heart rate becasue your heart will pump stronger. When your heart pumps stronger, it needs less beats to send the necessary blood through your system. This is how you can measure cardio improvement.

Start tomorrow morning, getting your base. In the meantime, keep exercising too. If you have questions, contact me at Stephanie@askAboutRunning.com I am certified as a coach and personal trainer. I'd love to hear from you.

To Fitness! Coach Stephanie