Running Naked - Fun Test in Running Trivia

If you find the photo intriguing, read the article at examiner.com. There's a test! But it's all in good fun!

What's Happening With WOW The Week of September 7-13, 2009?

Christy G (woman in the middle) now leads Tuesday and Thursday morning walks in the Mac Arthur/Laurel Area of Oakland.

Walk, run, have fun every week with The WOW Team. Open to all women, WOW is about fitness, friendship, and fun. If you're not sure if it's right for you, come try it out. Drop-ins are encouraged. Women are at very different levels and everyone gets a good workout.

What is WOW up to this week? The Bay Area Women's Fitness Runners and Walkers will be working out:

Tuesday, 6:30 AM Kezar Track for a track workout for all abilities

Wednesday, 10:00 AM Tennessee Valley in Marin for a 60 minute run/walk fitness workout. Minimum 4 people must RSVP or this workout won't occur. Help make it happen!

Wednesday, 6:30 PM Piedmont High school track for all abilities

Thursday, 6:15 AM Fitness Walking for Large Gals with Christy G at World Grounds Cafe on MacArthur Blvd, Oakland. 45 minutes of walking and exercise with Christy. The next 2 weeks are free!

Saturday, 8:00 AM Meet at Sawyer Camp, San Mateo for a 60 minute to 10 mile run or walk. Newcomers are welcome!

Sunday, 8:00 AM Point Isabel, El Cerrito - join The WOW Team for a fun race. Walk or run it in preparation for the upcoming UNA Peace Run on September 20. Ribbons for all!

Questions? Contact Stephanie@AskAboutrunning.com Be sure to RSVP at http://meetup.com/gowowteam

Stephanie Atwood is a nationally certified long distance running coach, personal trainer, and founder of The WOW Team, a women's running and walking group in the Greater Bay Area. The WOW Team meets throughout the Bay Area, several times each week. Drop-ins are encouraged.

The Weekly Pep Talk August 31 - September 6, 2009

Dedicated to Sonia B, a quiet leader

Dear WOW Participants and Interested Readers,

It just amazes me how much information passes through in a week. Is it just me or is it overwhelming to others, too? If I don't act immediately or write myself notes, I can't keep all the data stored efficiently. I'm still struggling with managing my E-mails so, if I don't get back to you in a reasonable amount of time (say 2 days) please contact me again. I feel awful if I don't respond promptly but I don't yet have a system that allows me to prioritize well with E-mail. I'm working on it.

That said, please send me your personal stories, race information and fitness updates. I appreciate hearing about your lives and your fitness plans. I love learning about fitness news - all kinds of it and, as a new author for the examiner.com I want information. So...keep it coming. Just send a reminder if I'm seeming rude or unresponsive. I even try to check my spam on a regular basis.

Welcome to new members Kara, Sarah, and Brenna this past week. It's great to have new faces. I look forward to more workouts with each ofyou.

This past Weekend I got a chance to walk with Sonia B, all the way around Aquatic Park in Berkeley. Sonia, who recently completed The San Francisco Progressive Marathon on July 26 can keep up a heck of a pace! The great news is that Sonia is willing to assist with the walking section of The WOW Team! YEAH!! Sonia will be there specifically to encourage our walkers and provide that wonderful companionship that makes such a difference. Thank you Sonia.

From my understanding Sonia is planning on walking the American River Parkway half marathon next spring. CALLING ALL WALKERS!! JOIN NOW and get started training for your first half marathon. Of course you can do it!

Coach Stephanie hosts a WOW September potluck. Who can host one in October?
I want to invite all of you members and interested women and friends to a potluck dinner at my home in SF on Friday, September 25. Please RSVP for directions and details. I'd like to start doing one of these each month, just for the fun of it. Do we have any volunteers for October 30 or December 4?

CIM Update
We now have 2 teams registered for The CIM Relay and I believe most marathoners have signed up as well.

Here are the relay teams at this time:
Yolande s, Sarah T, Stephanie A, Filomena B and Ellen G, Gini H, Marly N, Heidi H. There is time for more teams or individual marathoners to sign up. Join us! I know that Jen W. is looking for a team. Who else is out there? Let me know. We need to register as a team for the relay. The cost per person is $35 plus the active.com fee plus the $10 bus fee, a total of $50 per person. I know Jen W is ready to sign up. Who else wants to create a third team?

Also, now is the time to procure your room. We have 4 rooms booked. Please let me know if you plan to book your own room or will share with our group. The sooner the better.

Examiner.com
I'm busy writing for the Examiner, all kinds of stuff regarding fitness. This week I've added articles about THE WOW Team and what's happening this week, The Peak Hike with Breast Cancer Fund, a weight loss article, a track article, and more. Please take a look at the site and sign up to receive E-mail notification of articles or get RSS feeds.

U.N. Peace Race on September 20
Our next "official event " is The 5K/10K walk/run at Cesar Chavez Park on September 20. I encourage all of you to come out and try it. The entry fee is minimal ($20). Please check out the details at raceforpeace . We did this last year and had a good time. You can start with the race and finish up with extra miles in the area. For those of you who did the fun run with WOW in July. This is the same course.

Note: Hold off for a day or two to sign up while I confirm if we can get a group discount or not. Thanks.

US Half or 10K WOW Discount = The discount code is WOW5 for $5 off all events. Full details below...

Please RSVP for your upcoming workouts at http://meetup.com/gowowteam

Have a good week. No, have a great week!
Stephanie

"Enjoy Life. This is not a dress rehearsal." - Anonymous

Workout with WOW The Week of August 31 - September 6, 2009

Walk, run, have fun every week with The WOW Team. Open to all women, WOW is about fitness, friendship, and fun. If you're not sure if it's right for you, come try it out. Drop-ins are encouraged. Women are at very different levels and everyone gets a good workout.

What is WOW up to this week? The Bay Area Women's Fitness Runners and Walkers will be working out:

Tuesday, 6:30 AM Kezar Track for a track workout for all abilities

Wednesday, 10:00 AM Tennessee Valley in Marin for a 60 minute run/walk fitness workout

Wednesday, 6:30 PM Piedmont High school track for all abilities

Thursday, 6:15 AM Fitness Walking for Large Gals with Christy G at World Grounds on MacArthur Blvd, Oakland. 45 minutes of walking and exercise with Christy. The next 2 weeks are free!

Saturday, 8:00 AM Meet at Kezar for a 60 minute to 12 mile run through golden Gate Park and beyond

Sunday, 8:00 AM Lake Merritt meet in front of Fairyland in Oakland for 3, 6, 9, or 12 miles around the lake

Questions? Contact Stephanie@AskAboutrunning.com Be sure to RSVP at http://meetup.com/gowowteam

Stephanie Atwood is a nationally certified long distance running coach, personal trainer, and founder of The WOW Team, a women's running and walking group in the Greater Bay Area. The WOW Team meets throughout the Bay Area, several times each week. Drop-ins are encouraged.

Join the Peak Hike for Fitness, Fun, Family and Preventing Breast Cancer

Mark you calendars for Sunday, September 27. This is when you and your family and friends can hike for fun and good exercise while helping to raise funds for breast cancer.

Organized by The Breast Cancer Fund, the annual Peak Hike involves hiking on beautiful Mt. Tam, at whatever pace you wish, while raising funds for breast cancer research. I had the pleasure of hiking with all 3 of my daughters, bringing us together to celebrate our family. Those visits are now few and far between.

As a victim of breast cancer, I know its impact on the individual and those around us who care. My daughters and I had the opportunity, during our hike, to discuss my cancer candidly. While there is nothing definitive about why I contracted breast cancer; without a family history, it is very likely that the causes were environmental, at least to to some extent. The Breast Cancer Fund actively explores these issues.

Enjoy your health and our beautiful surroundings and go take a hike, the Peak Hike with the Breast Cancer Fund.

When: Sunday, September 27

Where: Marin County, Mt. Tam

Why: Learn about and support environmental research into breast cancer causes

What: Hike and help

Details? Take a look at the Hiker Orientation Package that’s posted on the web site at www.breastcancerfund.org/09peakhike, give them a call at 415-346-8223 x30 or e-mail them at ph@breastcancerfund.org

The author: Coach Stephanie, a breast cancer survivor, formed The WOW Team, to help all women stay active and involved, even when recovering from breast cancer. Breast cancer victims are encouraged to join the Bay Area, women-only, walking and running group for ongoing fitness and support. 25% of membership fees go to breast cancer causes. Contact Stephanie@AskAboutRunning.com or go to the website at http://gowowteam.com for details on participating.

Group Discount for US International Half or 10K Races

WOW Member and Runner Extraordinaire Jen W is at it again! Not only did she finish her first duathlon last weekend but she's back online helping The WOW Team find those group discounts. The one listed here is for you ladies participating in the US Half Marathon or 10K. Go for it and thank you Jen!

Jen's comments about The Duathlon...I just wanted to drop you a note to let you know I survived my first duathlon. :) It was VERY HOT, about 95 degrees by the time it was over, but I gutted it out and managed to get through the 2-mile run, 20-mile bike, and 4-mile run without any major issues. I don't have my official results yet but my second run time was very slow due to the heat - I ended up walking a good portion of it because I wasn't feeling so hot and my hands swelled up from water retention (I drank about 20 oz of water during that part alone). It was a true test of endurance and sheer survival for someone not used to the heat. I also found out that the rear tire on my bike was loose - luckily nothing happened but I'm sure it affected my bike time to some extent. I will be doing some road bike shopping in the near future now that summer is ending and the sales are on. :)

She has confirmed a group discount for WOW Members at the upcoming Nov. 1 Half Marathon and 10K Races in San Francisco.

The discount code is WOW5 for $5 off all events. Go to ushalf.com for details

The Weekly Pep Talk August 24-30, 2009

Dedicated to Alison E, Sharmaine M, Christy G who will be starting new WOW workouts in their neighborhoods

Dear WOW Members,

I’m thankful for a bit of a break from all the racing to take time to enjoy the training. As many of you know, I encourage races because I believe that they help us stay motivated. However, too much of a good thing is not necessarily good. So, as with so much of life, moderation is the key. Participating in races is fun and motivational but, if the lifetime goal is FITNESS, be sure to slow down once in a while to smell the roses.

That said, enjoy your training and give yourself flexibility when you are training. You’ll have off days, other things come up, LIFE GOES ON! Look at your training as something enjoyable and its own reward. Is there anything better than to finish a workout and say, WOW, I feel great?

The races should be few and far between. Training should be a regular, ongoing process. Enjoy it! Allow it to be an essential segment of your life not your entire life. This should aid in creating that mindset that, no matter where you are in your life, fitness can and should be an integral part of the scene.

Relay and Marathon prices go up on September 1, 2009!
Relay folks need to register with Coach Stephanie. Marathon folks register directly at http://runcim.org

Current Relay and Marathon WOW Team members
Stephanie A, Yolande S, Sarah T, Marly N, Gini H, Ellen G, Heidi H, Filomena B, Lauren G, Kerry S, Salina L, Marny N, Jen W, Kim L, Your name should be here!

New WOW Sessions to be hosted by Christy G, Sharmaine M, and Alison E
I am working with each of these women to set up new locations and new workouts for women. The WOW Team concept is to bring small group fitness workouts to women everywhere and these ladies are helping to make that happen. Stay tuned for more details…

Coach Stephanie writes about plantar fasciitis for The Examiner
I am pleased to announce that I have been chosen by the examiner.com to write articles about fitness for women. Please check out the most recent article about plantar fasciitis, and how you can identify this common foot ailment.

This week, The WOW Team is meeting at The Berkeley Marina on Sunday. I have written a series of articles about this area. Just follow the link to Examiner articles – Berkeley Marina

What’s up this week? Here are some of the details:
August 24 - 30 our workouts will include 30 minutes to 11 miles

30 – 60 minutes maintenance, general fitness, walk, run, walk/run combo. All women welcome!

65 minutes - CIM Relay (5 warm-up, 60 minutes steady, striving for more distance in the same amount of time

11 miles – Nike Half, SJR’n’R, US Half, CIM Marathon

Pick up the rest of the details for this week including a cool recipe for pre-workout long runs, where our workouts are and how to join at http://gowowteam.com

RSVP at http://meetup.com/gowowteam


To Fitness and Life!
Coach Stephanie

High Fiber Wheat Bran and Oats Pancakes

This recipe came from the Curves Yahoo Group. I noticed it because it sounds like a good change from peanut butter and toast, a favorite pre-race, pre-workout breakfast for runners. For athletes (and you are all athletes if you workout), I would go for the whole egg and wouldn't worry about what type of sugar I used. Honey, fructose, or cane sugar are fine. Stay away form the artificial stuff, please.

You could make these the night before and eat them cold, in the morning (or microwave them). Add peanut butter on top and a bit of jelly for extra protein and a sugar boost. The jelly works immediately, the grains will provide energy later on, and the protein will kick in, even later.

Experiment on the timing here. Try eating about an hour before your long workout (an hour or longer) and see how you feel.

As I've said often, don't try something new just before an important race. The results could be unfortunate so, be sure you test this early in your training. I believe it might be a real winner.

DIABETIC HIGH-FIBER WHEAT BRAN AND OATS PANCAKES

Yield: 6 servings

Source: "The Complete Idiot's Guide to Terrific Diabetic Meals" via The Diabetic Gourmet Daily Recipe Mailer

INGREDIENTS

1 cup buttermilk (or skim milk with 1 tablespoon lemon juice)

2/3 cup slow-cooking rolled oats

1/2 cup unprocessed wheat bran

2 egg whites or 1 egg

1/4 cup whole-wheat flour, preferably stoneground

1 teaspoon fructose

1/8 teaspoon salt

3/4 teaspoon baking soda

Vegetable oil or vegetable oil cooking spray

DIRECTIONS

Combine milk, oats, and bran in a large bowl. Let stand until rolled oats soften. Add egg and blend. Mix in flour, fructose, salt, and baking soda.

Grease a griddle or frying pan with a little vegetable oil or vegetable oil spray and set over medium-high heat. Pour about 1/4 cup batter into the pan and cook for about 3 minutes or until bubbles form on top and the edges begin to look dry.

Turn the pancake with a spatula and cook for 1 to 2 minutes, or until golden brown and cooked through. Repeat with the remaining batter. Serve hot with unsweetened jam or syrup.

Nutritional Information Per Serving (1 pancake):

Glycemic Index: 52, Glycemic Load: 7, Calories: 82,

Protein: 4 g, Carbohydrate: 14 g, Dietary Fiber: 2 g, Fat: 1 g,

Saturated Fat: Less than 1 g, Cholesterol: 33 mg, Sodium: 202 mg

Diabetic Exchanges: 1 Starch

1 WW Points

Work out with WOW This Week

Women of the world unite to get fit!

Here are the workouts for the week of August 24 - 30. All women are welcome to join. Drop-ins are encouraged.

• Tuesday, August 25, 6:30 AM SF Kezar Track 1 hour workout. Presently runners only.


• Wednesday, August 26, 6:30 PM Piedmont Track, East Bay. Track 1 hour workout Includes runners and walkers.


• Saturday, August 29, 8:00 AM SF Great Hiway, 60 minute tempo run through 11 miles. Runners and power walkers only.


• Saturday, August 29, 11:00 AM Sawyer Camp, San Mateo, 60 minute walk, run, or walk/run.


• Sunday, August 30, 8:00 AM Berkeley Marina, 60 minutes to 11 miles. Walk, run, or walk/run.


• All workouts include a $6 drop-in fee or ask about other options for joining. Directions? Follow this link


• To RSVP go to http://meetup.com/gowowteam

About Coach Stephanie and the women's WOW Team

Certified trainer, coach and nutrition consultant Stephanie Atwood is founder of the women’s running/walking group in the San Francisco Bay Area called The WOW Team – Fit Women of the World. She can be reached at http://gowowteam.com. The group meets regularly in SF, East Bay, and So. Bay. Women of all abilities participate.

Movement and fitness are gifts. We encourage both. When women join The WOW Team, they are welcomed at whatever level of ability they bring. We are the fitness club for all women! We want all women to feel comfortable and know that they will find support and companionship with us. When we’re moving, we’re getting fit. It doesn’t matter how fast we’re doing it! However, it really matters that we strive for our best. The WOW Team encourages and supports the best in every member. Contact Coach Stephanie at Stephanie@AskAboutRunning.com

The Weekly Pep Talk August 17 - 23, 2009

"as someone who lost a parent to suicide I applaud this email. Thank you. " Khephra

The Weekly Pep Talk August 17-23, 2009 To Walking and Life!
Dedicated to Lauren G and Mayra M – Weekend Triathletes

Dear WOW Members,

Good times, bad times, life just doesn’t stop. This week I’ve been thinking about walking a lot. We have so many great women who walk in our group: Sharmaine, Ann, Christy, Lifang, Sonia, Arlene, Rosalie, and more. Walking for fitness helps us through the bad times and can even create good times because of the walking.

I did a research project in college about the benefits of exercise for psychiatric patients in mental institutions. The research showed that the patients who exercised outdoors on a regular basis showed improved ability to cope.

Now, I’m extrapolating from that study so this is my opinion only; I have seen empirical evidence (and have felt this myself) to validate an improved outlook on dealing with the stresses of life because of regular exercise – walking or running! I bring this up for 2 reasons:

1. Yesterday I saw this info about a walk in San Francisco
September 26 - Survivors of Suicide Loss wanted to help with annual 5K Walk (Crissy Field) Reply to: Norcalafsp@aol.com

I signed up for a team. This is the link WOW Team Walk Link . I know that suicide and depression have affected WOW Families and I also know that these subjects are something that we don’t talk about. I also know that The WOW Team is there to offer alternatives. Walking can help prevent or change the darkness that moves people into depression and suicide.

The details are below. Everything from volunteering through to joining me in walking the 5K on September 26. As you know, I do not require any type of fundraising for women to join The WOW Team. What initially attracted me to this event was that it included WALKING. However, the more I read the more I wanted to share what I’ve learned. A regular exercise program can offer you and your loved ones so much, beyond those buff, young bodies in the fitness magazines.

2. You walkers are amazing! I love seeing you out there pounding the pavement and increasing your fitness levels. I thank you for being a part of The WOW Team. Whether you join us on September 26 or not, KEEP WALKING! It’s good for your body and it’s good for the soul… I hope you know how much it means to me to have you participate. I hope you are all planning to join the spring 2010 walking half marathon in Sacramento. Now that’s a good New year’s Resolution!

Run the World
I had a wonderful conversation with Kathy Loper of Kathy Loper Events who organizes races and trips all over the world! She and I are putting together a survey of 4 trips for next summer to entice you WOW Women to do something fun and physical far, far away! We want your opinion on which trip sounds best. At present we have the following trips. Dates and details will be here by next week…

Macchu Picchu – Run the Inca Trail
Alaska! – Run a marathon, half marathon, 10K, see Denali and the Alaska Wilderness
Zambia, Botswana, South Africa – Run and visit this amazing section of Africa
China – Run The Great Wall and more

How is this for starters? I’ll have details soon. I hope your interest is piqued. Start saving now…

September 1 deadline for lowest price registration at CIM Relay and Marathon. Marathoners register on the site at http://runcim.org. Relay ladies, we register together! Bring your checks this weekend! $25, please.


To Fitness and Life!
Coach Stephanie

P.S. Walking Mentors Wanted!
If you think of yourself as a walker, love walking, and want to encourage other women to be fit through walking, PLEASE contact me. I do not want to lose the walking momentum in The WOW Team. I need your help! If you can make it to the weekend workouts and/or track at least 2 times a month, let’s talk. You can share your appreciation for walking with another woman who may need that extra encouragement. Please think about it. You will also benefit. Giving has a way of doing that.

This entire newsletter will be available on http://gowowteam.com and the workout dates and locations can be found at http://meetup.com/gowowteam.

San Francisco's 5 K Out Of The Darkness Walk

San Francisco's 5 K Out Of The Darkness Walk will take place on Saturday, September 26th along Crissy Field. The walk - one of over 100 across the country was developed by The American Foundation For Suicide Prevention (AFSP) -raises awareness about depression and suicide as well as important funds to support The Northern California Chapter of AFSP in their education, prevention and research programs. This year's event is anticipated to draw over 500 participants from throughout the Bay Area, along with their friends and supporters.

WHAT WE NEED - We are in need of Walk volunteers NOW in preparation for our Walk AND volunteers for the day of the event! We are looking for volunteers to help with sponsorship, walk recruitment and/or fundraising PRIOR TO THE WALK. We are also looking for volunteers to help out ON THE DAY OF THE WALK with set up of the event, greeting of walkers, route support on foot or bicycle, handing out food and water, set of displays and clean up and take down of the event. Volunteer hours are from 7 AM to 1-2 PM depending upon the job.

The walk is very meaningful and emotional for everyone involved and we need dedicated volunteers to be a part of this wonderful event. Volunteers receive an event T-shirt and continental breakfast. Volunteers must be 18 years old or accompanied by an adult if under 18 years old. Training Takes place on the morning of the event. Requirements: all you need is a little knowledge of The Out Of The Darkness Walk (which we provide) and a smile!

For more information, visit www.outofthedarkness.org If you are interested in volunteering, please email Karin at Norcalafsp@aol.com to sign up. Please let me know what you volunteer job you are interested in when you email.

OUR ORGANIZATION - AFSP is the only National Non-profit organization dedicated to developing suicide prevention initiatives; building educational programs for families, mental health professional, physicians, schools and the public; and supporting medical research on depression and suicide. Founded in New York in 1987, AFSP works closely with its local affiliates throughout the U.S., including The Northern California Chapter which is hosting The San Francisco Walk. More information about AFSP and our chapter is available online at: http://www.afsp.org/index.cfm?fuseaction=home.viewPage&page_id=DD2D3D45-CF1C-2465-121DF792F0CBD5C0

With more than 30,000 lives lost to suicide each year in the U.S. and over one million loves lost worldwide, the importance of AFSP's mission has never been greater, nor our work more urgent!

DEPRESSION CAN BE TREATED. SUICIDE CAN BE PREVENTED

What's Up With WOW August 17-23, 2009?

Here's the schedule for this week of August 17-23

Tuesday, August 18 at 6:30AM at Kezar Stadium, San Francisco. Track Workout, 1 hour

Wednesday, August 19 - Track at Piedmont 6:30PM

Saturday August 22, Presidio Sports Basement, SF, 8AM 60 minutes plus 40 additional minutes for the half marathoner and marathon trainees

Sunday, August 23 - Alameda, Harbor Bay Ferry, 8AM 30 minutes to 10 miles

This weekend, August 17-23 our workouts will include:
30 minutes to 10 miles
30 – 60 minutes maintenance, general fitness, walk, run, walk/run combo. All women welcome!
65 minutes - CIM Relay (5 easy, 60 steady, striving for more distance in the same amount of time
10 miles – Nike Half, SJR’n’R, US Half, CIM Marathon

Please RSVP at http://meetup.com/gowowteam

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

Test Your Fitness Level. Measure Your Resting Heart Rate

Are you at a peak level of fitness or just starting an exercise program? No matter, your resting heart rate can monitor your current condition and measure changes. You can track your fitness progress and overall health with this simple tool.

Here’s How:
First thing in the morning, before you jump out of bed, take your pulse for 60 seconds. Write down the number you counted. Do this for at least 7 days. There should be a pattern in the numbers.

Generally speaking, if you are in the 60-80 beats per minute (bpm) range you are in the “normal” range. Good for you! Many athletes will be lower than 60 bpm, first thing in the morning because their resting heart beats very efficiently. I have met many “athletes” who have resting heart rates (RHR) in the low 50’s. This is normal for them.

Here’s Why:
Before you get up in the morning your body has been resting overnight. Your heart rate, at this time, should reflect a rested body, ready to take on a new day. After 7 days of measuring, if your rate is similar (within a few beats) every day, and you are also below 80 bpm, you can assume that you are getting the rest you need.

However, if one day, you wake up and your RHR is 10 beats higher or more, STOP! Take a rest. Something is going on here that is keeping your body from getting the rest it needs. This is why your heart is beating faster. Skip the training and opt for the recovery phase. Your body, via your RHR, is telling you it needs rest..

Repeat this test once a week as a general measurement or any time you are feeling tired or sick. If your heart rate is elevated your body is telling you it needs some rest. LISTEN! Take it easy.

Naturally Simple and Effective
Your Resting Heart Rate is a very effective tool in monitoring overall fitness and health and when you might be overdoing your training or coming down with something. Any time you can use information direct from the source, to stay in touch with your own body, take advantage of it. In addition to the convenience factor it is also free.

What's Happening With WOW The Week Of August 10-16, 2009?

Here's the schedule for this week of August 10-16, 2009

GO WOW TEAM! YOU ARE AMAZING WOMEN!!

• Tuesday, August 11 at 6:30AM at Kezar Stadium, San Francisco. Track Workout, 1 hour
• Wednesday, August 12- Run/Walk, Go For It! in Marin - 10:00 AM, 1 hour track workout at Tam Hi Track. Must have min 4 participants
• Wednesday, August 12 - Track at Piedmont 6:30PM
• Saturday, August 15, Meet at Sawyer Camp, San Mateo 8AM 60 minutes and more
• Sunday, August 16 - Lake Merritt, Oakland 8AM 30 minutes to 9 Miles
  
  Please RSVP to these events at http://meetup.com/gowowteam
  
  For directions follow this link All women welcome! Drop-ins encouraged! Walk, Run, or Walk/Run Join any time. Questions? Contact Stephanie@AskAboutRunning.com

The Weekly Pep Talk August 10 - 16, 2009

Happy Birthday Ladies!

Dedicated to all these August Birthdays Happy Happy!
Sarah K, Leticia D, Kay E, Ellen G, Mia Marie A-G, Kerry S, Jeanetta M

Photo to the right is Kerry S and Coach Stephanie at Piedmont Track, Photo by Bob Nelson

Dear WOW Members,

The summer is already waning. Can you believe it? 2009 is more than half over and, if you haven’t yet fulfilled your New Year’s Fitness Goals, WOW is here to help you jump right in!

This entire newsletter will be available on http://gowowteam.com/ and the workout dates and locations can be found at http://meetup.com/gowowteam.

This weekend our workouts will include:
30 minutes to 9 miles

30 – 60 minutes maintenance, general fitness
60 minutes - CIM Relay (5 easy, 55 steady, striving for more distance in the same amount of time
9 miles – Nike Half, SJR’n’R, US Half, CIM

Volunteers – Many thanks
I want to thank each of you who offered to help me as a volunteer. I know you are all busy so, thank you again. Here is the list at this time.

Graphics/Logo – Ellen G
CIM Coordinator – Lauren G
Sponsorships and Race Discounts – Jen W
Race and Stats – Jennifer B
Assistant Coach – Kerry S

If anyone else has an expertise or interest in helping out, please touch base with me. We have so much talent within our group. I’d love to tap into it…

Fall Challenges and Training Goals Include CIM Marathon and 4 Person Relay
I have said many times that I want EVERY WOW MEMBER to participate in the California International Marathon OR 4 Person Relay. Find details at http://runcim.org

Lodging for CIM
Lodging is already filling up. The official race hotel, The Sheraton, was already fully booked when I called a few weeks ago. I looked into the Best Western Sutter House (listed on the race website, and within a few blocks of the expo and finish line). Rooms are filling up! They have 23 left for the night of December 5. You can book these rooms on your own for $146.00. You can choose 2 queens or 1 King. Please make the booking soon. The rooms can be canceled up to 72 hours before the race with no penalty or charge to your credit card. In other words, you are just guaranteeing the room so, please do this now.

Call 1 800 830-1314 and ask for the CIM Hotel Rate of $119 (the additional is taxes, etc.)
I have booked 2 rooms with 2 queens each and will hold these until the end. I recommend that you find someone to share with you, NOW! If you need a list, just let me know.

The Relay
I’m totally serious about all you WOW Women doing this fun and challenging event and now is the time to start training! All women who can now walk for 60 minutes at any pace can be ready to compete in The Relay. I have written a beginner’s daily training schedule that will take you through a couple of races before CIM and get your training to a level where you will be confident and competent in finishing your leg of the relay. Please E-mail me at Stephanie@AskAboutRunning.com for the training program.

We need to register as a group for the relay. My plan is to form groups so that all can be challenged and none will feel guilty about being “slow”. I would like to have at least one “ACE” Team if possible to try to place in the top three in our division with the rest of us just having fun and participating in a group race. The route has various distances ranging between 5.9 to 7.6 (I believe). We’ll work out “the legs” when we have a full roster of teams. Team members can be moved around up until race day.

I need a check from you for $25 to register the team. This price is good until September 1. Thus far I have checks from 2 people

Marly N
Stephanie A

I need 2 more checks for the first team. Do not worry about your pace at this point. We want everyone to sign up. Please act now! Send your checks or bring them to the workout. Make your check out to ALTB International, Inc. for $25.

Also include:
Full Name
Age
T-shirt size (women’s sizes)

The Marathon
Marathon training has started! Please note that a new version of the training program was sent out on August 12. There have been some changes to the latter portion of the training both in Thursday and Friday schedules and in the locations! Make a note of this!

If you are running the marathon to improve, the training program is geared to do that. Rest days are essential Lauren and I will be coordinating details so that you marathoners are well supported throughout. Please let me know if you have any training questions. Other details, please try to work with Lauren. I need to go over a few details with Lauren and then she’ll be sending out an E-mail directly to our marathoners.

Current Participants
Salina
Marny N
Lauren G
Kerry S
Jen W
Kim L
Sarah K

New Assistant Coach
I had the pleasure to spend a lot of time last weekend with Kerry S, a new WOW Member. We actually ran together on Saturday and Sunday then Kerry spent the afternoon learning the details of being a WOW Assistant Coach. Thank you for your time Kerry. You are going to be a great asset.

The Assistant Coach Clinic went very well so, we’ll be doing it again. Look for it in the late fall.

Note to Everyone in WOW!
Please always double-check the location on http://meetup.com/gowowteam or http://gowowteam.com/ the week of the workout. Things change and I don’t want to miss you!

Relay at Oakland Marathon
In March 2010, a new race will happen in Oakland. The Oakland Marathon, half marathon, and Relay. I’m seriously considering The WOW Team doing the relay. Any thoughts?

“I'm curious about whether or not I might fit into your group.” Edited for privacy…
Hi Stephanie…I'm in the 50 range, in need of losing some weight, had a knee replacement a year ago so am limited to walking, no running. How often and where do you meet? Any ladies from the Benicia area? Thanks.

Answer...Thank you for contacting me and asking a legitimate question. We certainly do have "walkers". Some walk fast, some walk slower but my push is for them to walk for fitness, not just a stroll. Many of the women run/walk so; this may be something for you as your knee becomes stronger.

I think you would fit in. We do practice and even train for events that often include walking. While it is not mandatory to do a race, I find it helps keep the women more directed and willing to put in time for a regular fitness program.

The Benicia part, I don't know right off my head but know there are some.

Please look on our sites at http://meetup.com/gowowteam and http://gowowteam/ for full details on our workouts. You also might ask your question in those forums. I hope to meet you soon.


I hope to see you all soon.

To Fitness!
Stephanie

I am not sure if this meetup group is the right one for me, but it is definitely one that caught my eye

Hello, I just moved to the East Bay and am reaching out to groups interested in fitness. I am not sure if this meetup group is the right one for me, but it is definitely one that caught my eye. I ran track one year in high school and while I was always in lower heats due to being slow and having shorter legs, I enjoyed my time sprinting. I have always wanted to get better at long distance running and completing a marathon is a life goal of mine.

How much of a base are you looking for with people interested? I definitely feel as though I am more on the beginner side, and have a bit of a knee problem to deal with. Also, what are your other membership options? I am a student and can afford the $6 once or twice a month, but I am hoping if this works that I could come more regularly. Thanks for your time! Sincerely, Jessica

Dear Jessica,
Thank you for your inquiry. The WOW Team is growing really fast and I am scrambling to keep up!

I would love to have you join us and, it sounds like you would fit in very well. We have former track people (myself included) in the group who usually run the track workouts pretty hard. We also have track newbies who are just learning about pacing, breathing, and track technique. I try to design the workouts to allow everyone to participate and succeed in getting challenged!

The weekend workouts have a format that includes a long run based on a specific goal (right now it's the CIM Marathon in December) along with a general run/walk based on 60 minutes of fitness movement. There's a bit more to it than this but that's it in a nutshell.

Please look at our site at http://gowowteam.com for membership options and, if none of those works for you, please, let's talk. I don't want anyone barred from working out with us because they can't afford it. I hope to meet you soon, Stephanie

Be an Assistant Coach for WOW

Can you motivate others through your actions? Do you have a passion for fitness?
Would you like to help others reach their fitness goals?

Learn How to Be an Assistant Running/Walking/Boot Camp Coach - No Prior Coaching Skills Necessary
Taught by Stephanie Atwood, M.A.
Certified Long Distance Running Coach and Personal Trainer

Long Distance Running Coach Stephanie Atwood is offering a one day clinic for anyone who wants to become an assistant coach. No previous coaching experience is necessary. This course is for anyone interested in volunteering or being paid to assist a club, a boot camp, or a race training program. Do what’s fun for you and share your passion and skills in fitness with others. Everyone wins!*

When: Sunday August 9
What time: 10:00 – 4:00
Where: Meet at the Piedmont High School Track
Bring: Lunch, Note pad, Workout Clothing, Weights or Resistance Bands (if you have them)
Fee: Free to WOW Members http://gowowteam.com (6 month or 1 year)
$79 to general population*

The course will cover:
• What makes a good assistant coach?
• Shoes – What and Why?
• Breathing – Basic to all exercise
• Balance
• Walking vs Running Techniques
• Walk/Run and what it means
• Pacing – How to pace ourselves
• Race Pacing - How to keep others at a steady pace
• Safety – Road safety and basic first aid
• Motivation – how to motivate others
• Listening Skills
• Stretching
• Nutrition – Food and Hydration
• Understanding a sample training program and the reasoning behind it
• And more…

When you complete this course your will receive a certificate of completion. Paid and unpaid intern/apprentice positions are available after completing this program.

Note: If you are a 6 month or 1 year member of The WOW Team, there is no fee for this program. For all other women there is a $79 fee. This can be applied to a WOW Membership up to one month after attending.

You must RSVP by Saturday evening, August 8 by midnight to Stephanie@AskAboutrunning.com. Payments must be confirmed. Pay through PayPal. Follow this link

"My Fears Are Over..."

Thank you Kimberly D for the kind comment you made after last weekend’s workout at Emeryville Marina -

"My fears are over. Today was my first meetup after months of procrastination. They are very supportive no matter your pace. Stephanie is great with tips on how to build up your running pace. I brought a friend who loved it also. We definitely will attend more."

What's Happening with WOW the Week of August 3 - 9

Here's the schedule for this week of August 3 - 9, 2009

Tuesday, August 4 at 6:30AM at Kezar Stadium, San Francisco. Track Workout, 1 hour

Wednesday, August 5- Run/Walk, Go For It! in Marin - 10:00 AM, 1 hour track workout at Tam Hi Track. Must have min 4 participants.

Wednesday, August 5 - Track at Piedmont 6:30PM

Saturday, August 8, Meet Kezar Stadium to run into Golden Gate Park, 8AM 60 minutes and more

Sunday, August 9 - Inspiration Point, Berkeley 8AM 60 minutes to 8 Miles

The determined runner in the photo is none other than WOW's special Ellen G!

Please RSVP to these events at http://meetup.com/gowowteam

For directions follow this link All women welcome! Drop-ins encouraged! Walk, Run, or Walk/Run Join any time. Questions? Contact Stephanie@AskAboutRunning.com

New and Renewing Members from the last 2 weeks

Welcome to WOW!

• Salina L
• Amanda M
• Shayla
• Morgan
• Kimberly D
• Kathryn L
• Heidi H
• Christy G
• Sarah K
• Filomena
  
  Thank you everyone for your confidence and continued support of The WOW Team

The Weekly Pep Talk August 3 - 9, 2009

Dedicated to those SF Marathon Participants. You did it! This includes all participants in the full marathon, both half marathons, and progressive marathon 5K. Great job!


Dear WOW Members and Interested Readers,

Lots of things going on… new members, races, parties, workshops, etc. So, let’s get started filling in the details.

The SF Marathon was a great race and The WOW Team was well represented. Jeanetta M, and Peggy ran the whole 26.2 miles! WOW! Jen W, Kimberly L, Coach Stephanie, Jennifer B, Jennifer M-C, and Danielle M ran the half marathons. Christy G, Sonia B, and Marly N, did The Progressive Marathon and Marina S joined them on the day of the 5K for the final 3.1 miles. I hope you all had a great time. I had fun and I love my new t-shirt!

Kathleen G hosted a wonderful party for all of us on August 1. About 25 WOW members attended. Thank you Kathleen. The weather was terrific at her Berkeley home. She has a back yard to die for. Thank you also to Marcell and Joey for their help at the party and their graciousness in letting us use their home.

Ben, from Mizuno Shoes, made a special trip to talk to our group about shoes, gait, etc. It was informative and one lucky lady, Sherril J, won a free pair of Mizunos in the drawing. Thank you Ben, for everything. We Love Mizunos!

Training for Nike Half, CIM Marathon or Relay Has Begun!
Please ask for your training program for whichever of these events you are planning to participate in. And, signup for CIM – The Marathon directly and the Relay (with me) before September 1 for the best price. http://runcim.org

Send me a check for $25 (for registration only) if you are handling your own lodging. Send me a check for $115.00 if you want to stay in a room with 2 queens and share the room. I also need your name for registration; your age, address, and t-shirt size (indicate women’s or men’s size). Look on the cim site to get more details on all of this. Please make your checks out to ALTB International, Inc. and mail to me at 525 Crestlake Drive, SF, CA 94132 or bring to the next workout. Thank you! Remember, the price goes up on September 1. Also, the race has a maximum number and once that is reached we won’t be able to add more participants.

Assistant Coach Training this Sunday 10 – 4:00 at Piedmont Track
This Sunday I will be holding a clinic for any of you who are interested in becoming an assistant coach. If you are already a member (monthly recurring, 6 months, or 1 year) you are invited to attend for no charge. For others, there is a $79 fee for the one day training. The purpose of the training is to go through the skills necessary to assist in coaching/mentoring a group like the WOW Team. You will learn:
• Coaching techniques and theory
• What goes into planning a workout
• The other parts of training outside of “running”
• What motivates people
• Mapping routes and marking them
• Cross training in a gym
• And more

There will be an unpaid intern time of 6 months to work with the WOW Team, after which, there may be paid positions available. I’m looking for anyone who is interested in learning. Your skill level doesn’t matter. What I want more than anything is to have assistants who are reliable and who care about people. I am hoping that you would be able to help me out at least every other weekend (or weekday). So, reliability and availability are important. I would like WOW to expand and I need qualified, competent assistants. Those who are comfortable with leading a group will have the opportunity to form their own WOW Team in the future or to continue working with me in a paid position.

Call or E-mail me to RSVP or, if you have questions. Thank you!

Member News
Yolande S is off to Brazil until August 20th. Have a great time! Gini H is headed to Prague and Budapest and more. I forgot the other names plus they were too hard to spell! Ellen G just returned from several weeks in Ecuador. Welcome back!

Race Discount at Big Sur Half Marathon
Big Sur Half Marathon (Nov. 15, 2009) Deadline August 25 for $10.00 off http://www.active.com/images/newsletters/bigsur/08032009/index.html



See you all soon. Have a great week!
Stephanie


"Enjoy Life. This is not a dress rehearsal." - Anonymous


Interested in running the NYC Marathon?
As an official charity partner of the New York Road Runners The Boomer Esiason Foundation has 100 guaranteed entries into the world- renowned ING NYC Marathon, but they are filling up fast. The application deadline for charity entries is August 10th, so anyone interested in participating should call 646-292-7936, email seanbef@aol.com, or visit www.esiason.org/teamboomer ASAP.

Personal Training Offer
As a WOW Member, you are eligible for up to 5 personal training sessions at a reduced rate of $50/session from Coach Stephanie*. As a potential member, the rate of $75/session will be reduced if you sign on as a 6 month or 1 year member within a month of your first training session.


The WOW Team is an official club with Road Runners Clubs of America and is also a proud member of RunningUSA