Train for your First Competition

Yes, women, YOU CAN do this!

Join us on August 5 at Fleet Feet in Berkeley, 1758 Solano Ave to discuss the details of training for your first competition or a new distance. Walkers and runners are welcome.

Coach Stephanie Atwood will go over the women's only program that can take fitness goals and turn them into realities.

• 
  Fleet Feet, Berkeley7:00 PMTuesday, August 5
• Stephanie Atwood, AAAI/ISM Certified and RRCA Long Distance Running Coach Trained is founder of The WOW Team - Fit Women of the World. The team's focus is on long term fitness and meeting fitness goals.
• We Want YOU!!

Go to http://TheWeeklyPepTalk.com or contact her through Stephanie@AskAboutRunning.com

Fun Run/Walk Sunday June 22 at the SF Marina

Stretching Before And After A Workout

Last Sunday's clinic was about breathing, pace, and transitioning from walking to running. We also discussed dynamic and static stretching - big names for warm-up and cool down before and after a workout. I'm placing the stretches in their own section of http://www.TheWeeklyPepTalk.com so, help yourself! Stretching is an integral part of any workout. It's kind of like preparing a meal.

Dynamic stretching is like getting dinner ready. Part 1 - You start with the preparation. Every ingredient is prepped before you start cooking. Same with dynamic stretching. The muscle groups that will be used for your running or walking are prepped by taking all the parts that you're going to exercise and gradually warming them up. Easy running and walking preps those muscles to perform at a higher intensity later. They're getting warmed up...

Cook it! - Part 2 is where you combine the ingredients and create that wonderful concoction that puts the dinner on the table. You have created a masterpiece from good ingredients and your efforts! Same with exercise. In part 2 you're into the activity at the level that you intended. If you want to walk at a level of, say 70%, you've warmed up to it by walking at a slower pace and building up to this new intensity. Now, let that magnificent machine, your body, do its thing!

Eat! - Part 3 is the static stretching phase. Here's where (in our analogy) we're eating that gourmet meal. We're getting the full benefit of our cooking efforts by savoring every bite of that delicious meal that took a lot of effort to get to this point. In exercise, the static stretching element is giving your body the opportunity to fully benefit from the workout. By allowing the opposite muscle groups to utilize the elasticity of warmed-up muscles, you have given your body balance. You have completed the cycle of movement that will make your body stronger and more agile.

Bringing the food/exercise cycle, full circle, immediately following a workout is a great time to eat! I'm ready, are you? We're discussing nutrition this Sunday in our clinic!

Fitness Clinic Material from June 1

Fitness, Starting at Square One - Next Week Join Us for the Real Thing!

Welcome to the world of walking, running, and being fit! You are on a journey that involves a physical, mental, and organizational component. The WOW Team is here to help you define and work toward a lifetime of fitness. Fit and Female Women of the World, let’s come together to GET FIT AND STAY FIT.

Taking your pulse
With no equipment but a watch, you can get a baseline measurement of your fitness level by taking your pulse. Find a pulse (such as your arm/wrist or your neck). Place your fingers gently on the pulse (heart beat). When you can feel a strong beat, start counting, while watching your watch for 60 seconds. The best time to do this for your base pulse rate, is in the morning, before getting out of bed.

Calculate your heart rate during activity

Start with 220
Subtract Age -50 (example only, use your real age!)
170 X 90% = 153 This is a maximum level for exertion

170 X 80% = 136 This is a hard level of exertion

170 X 70% = 119 This is a moderate level of exertion

170 X 60% = 102 This is a beginning level of exertion

All of the numbers above apply to a 50 year old. Your numbers will be different based on your age.

How does your resting heart rate affect your level of exertion? The more fit you are, the harder you will have to work to increase it to the higher levels.

For your information only:

What is your current weight? _____________

How many push-ups can you do? __________

Can you touch your toes without bending your knees?

Do you know how many calories you should consume on a daily basis? Your weight X 10 (i.e. 130 X 10 = 1300) If you are active for an hour or more you may add 20% to that amount or (1300+260 = 1560).

Walk, Woman, Walk!
Before you can run, you need to be able to walk. Like a child, you must have the strength, balance, and flexibility to hold yourself upright and move forward.

Balance exercise #1
Stand on one leg with the other leg lifted and bent at a 90 degree angle. Hold for one minute. Repeat on the other side.

Balance exercise #2
Stand on one leg, holding other ankle, with sole of other foot pushed up toward the buttocks. Hold for 1 minute. Repeat on the other side

Feet
Keep your feet happy and the rest of your body will follow! Because your feet have such a tough job, they are really tough! I defer to Pete Egoscue and his wonderful book Pain Free to elaborate on the importance of your feet. Of course all parts of our body are important but, oftentimes, we will notice things in our feet that are indicative of problems elsewhere. Take good care of your fee and, if you notice pain, please talk to me or a sports doctor to determine the cause and, more importantly, a remedy.

Shoe Basics
Shoes should be comfortable, brand name shoes, which give you support and flexibility. Get them fit by a sports shoe professional – especially the first pair. For more details on fitting shoes, please refer to the article in http://altbgo.blogspot.com. Also, join us at Sports Basement on June 4 from 6 – 8 PM for their talk on shoes and an opportunity to buy for 20% off.

Breathing
When you move in harmony with your body systems, your breath guides the way. Breathing deep and steady allows the exchange of the old air for the new stuff to keep your body functioning properly.

Steady breathing and pacing creates the potential for you to go long distances, efficiently. Fill that diaphragm by inhaling deeply and exhaling completely. These two actions create the space for new oxygen to move into your body because you have removed a substantial portion of the old, used-up stuff by forcing it out. Practice this by mouth and through your nose.

Stretching
A good workout includes stretching at the end of the workout. By this time your muscles are warm and responsive like rubber bands. This is the time to use opposite muscle groups and let them stretch out from their own elasticity.

June 1 - 7 Fitness Workout

Week 1 Your Fitness Homework Assignment

Beginners Day 1 – 7 Start walking! Walk until you feel tired or have reached 30 minutes, whichever comes first. Do not worry about your speed, or your distance, just stay upright and moving. Your goal for the week is to attain more time each day. Add 1 minute/10 minutes walked. So, if you walk 10 minutes on Day 1 then go for 11 minutes on Day 2. If you walked 20 minutes on Day 1 walk 22 minutes on Day 2, 24 minutes on Day 3, etc. adding 2 minutes each day until you reach the magic 30 minutes. This is a 10% gain which is great! Take a break after 6 days or, after you reach 180 minutes (3 hours total). Note: If you’re feeling pain, STOP! Take your pulse before you start and immediately after you stop. Monitor your pulse until it returns to where it was when you began.

Experienced Walkers and Runners Day 1 – 7 Start with a 5 minute easy walk, swinging arms easily. Move into 20 minutes of fast walking, pulling with your arms as you move, breathing steadily but still being able to talk. Relax your pace and cool down for the last 5 minutes, arms swinging loosely. Walk at least every 3rd day and a minimum of 180 minutes (3 hours per week). Take your pulse before you start and immediately after you stop. Monitor your pulse until it returns to where it was when you began.

Women Choose Your Walking and Running Shoes Carefully

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

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

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

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

The Bay To Breakers - What Fun!

Everything I’ve heard is true. The Bay to Breakers is the quintessential, San Francisco event. It includes fitness, frivolity, diversity, and so much more. It is like San Francisco – a wonderful blend of the best things in life.

I was near the official START when the elite runners took off. I heard the countdown, 10, 9, 8, 7…and then all hell broke loose! People were everywhere! Runners darted ahead to claim their place in the pecking order for the 7.6 mile course. People cheered; music blared; a group of fierce Vikings loomed on the sidelines…Elvis was in several places at one time!

I was surprised at the number of little old ladies and men running in front of me. The little old ladies had arm jabs that could do any roller-derby dames proud. This race could be a great recruiting ground!

The naked behind in front of me was quite attractive and distracted me from the rest of the pack. The long, curly below shoulder-length hair suggested female, the straight hips and muscular buttocks suggested otherwise. Only in San Francisco! What a great place.

I could see the infamous Hayes Street Hill looming as the entire pack was directed to the right, after the first mile or so through the downtown area. I asked the guy next to me how long the hill lasted. “A mile or so, after that it’s all downhill!” Sounded good. But what a mile! It just keeps going…Here’s where the mental prep kicked in – one leg after the other…one step at a time…think Rocky Balboa, think “I Am Woman”… And there it was, THE TOP! Not bad at all. Just one step at a time… And there, standing on a small platform, cheering us on, was Elvis!

Once I got to the top of the hill I was home free. This side of San Francisco is my home. I’ve run the panhandle, along Fell Street, and down to the ocean hundreds of times. I’ve marveled at the beauty in Golden Gate Park in all the seasons, at all times of day, and in all weather. And yesterday I marveled at the beauty of the people of San Francisco and how they came together in a celebration of the joy of movement, mass movement.

I had a great time at the 97th running of The Bay To Breakers. I want to congratulate all of the members of our women’s club, Ask About Running, who participated – (Gini, Dena, Gwenn, Jeanetta, and any others I didn’t know about). I want to thank our current Mayor Gavin Newsom for standing up for the people of this city who see themselves as whole human beings, under the eyes of God and the law, clothed or not. I want to thank San Francisco law enforcement for their support and tolerance. A race like this could not happen without the willingness of SF Law enforcement to manage people and keep us safe while allowing us the opportunity to have a city-wide bash. I want to thank the community of people who participated in the event – on the sidelines or on the course. When was the last time you partied and felt safe and festive with an entire city, verging on a million of your closest friends? Great job! Great fun!

San Francisco Bay to Breakers, count me in for the 98th running. I’ve marked it on my calendar for 2009. Always the third Sunday in May. I’ll be there!
The Bay To Breakers

Everything I've heard is true. The Bay to Breakers is the quintessential, San Francisco event. It includes fitness, frivolity, diversity, and so much more. It is like San Francisco - a wonderful blend of the best things in life.

I was near the official START when the elite runners take off. I heard the countdown, "10, 9, 8, 7...and then all hell broke loose! People were everywhere! Runners darted ahead to create their place in the pecking order for the 7.6 mile course. People cheered; music blared; a group of fierce Vikings loomed on the sidelines...Elvis was in several places at one time!

I was surprised at the number of little old ladies and men running in front of me. The little old ladies had arm jabs that could do any roller-derby dames proud. This race could be a great recruiting ground!

The naked behind in front of me was quite attractive and distracted me from the rest of the pack. The long curly hair suggested female, the straight hips and muscular buttocks suggested otherwise. Only in San Francisco! What a great place.

I could see the infamous Hayes Street Hill looming as the entire pack was directed to the right, after the first mile or so through the downtown area. I asked the guy next to me how long the hill lasted. "A mile or so, after that it's all downhill!" Sounded good. But what a mile! It just keeps going...Here's where the mental prep kicked in - one leg after the other...one step at a time...think Rocky Balboa, think "I Am Woman"... And there it was, THE TOP! Not bad at all. Just one step at a time... And there, standing on a small platform, cheering us on, was Elvis!

Once I got to the top of the hill I was home free. This side of San Francisco is my home. I've run the panhandle, along Fell Street, and down to the ocean hundreds of times. I've marveled at the beauty in Golden Gate Park in all the seasons, at all times of day, and in all weather. And yesterday I marveled at the beauty of the people of San Francisco and how they came together in a celebration of the joy of movement, mass movement.

I had a great time at the 97th running of The Bay To Breakers. I want to congratulate all of the members of our women's club, Ask About Running, who participated - (Gini, Dena, Gwenn, Jeanetta, and any others I didn't know about). I want to thank our current Mayor Gavin Newsom for standing up for the people of this city who see themselves as whole human beings, under the eyes of God and the law, clothed or not. I want to thank San Francisco law enforcement for their support and tolerance. A race like this could not happen without the willingness of SF Law enforcement to manage people and keep us safe while allowing us the opportunity to have a city-wide bash. I want to thank the community of people who participated in the event - on the sidelines or on the course. When was the last time you partied and felt safe and festive with an entire city, verging on a million of your closest friends? Great job! Great fun!

San Francisco Bay to Breakers, count me in for the 98th running. I've marked it on my calendar for 2009. Always the third Sunday in May. I'll be there!

Cross Training For Runners And Walkers - Why And How?

I’d like to talk about cross training a bit because it can help you get in your needed exercise while dealing with all the challenges to your time, even when running isn’t possible.

Cross training, for runners, refers to exercises that are different than running. For walkers, this means changing to another activity besides walking. This could be almost any form of conditioning that gets your heart pumping at a minimum level and duration. So, if you walk instead of run, you are cross training. If you swim, you are cross training. If you do yoga, you are cross training. At its simplest it just means doing an alternate activity to the one prefer to do the most.

The caveat here is that the activity needs to be done at a minimum heart rate level of 60% with continuous movement for at least 20 minutes at that 60% level or you are not replacing one activity with another type of fitness training. You must have an equal or greater level of intensity to the exercise in order to replace one exercise with another for euqal cardio-vascular maintenance.

This Coach's Definition of Cross Training for Runners and Walkers
Cross training, specific to runners, refers to exercise that compliments, but does not include, outdoor/distance running, AND increases the heart rate to 60% or more of maximum heart rate* for 20 minutes or longer. The word walk can be changed for run IF it is power walking or "heart pumping hard walking".

Another factor to consider is that you will not start out at a 60% rate. Your heart begins exercise somewhere significantly below it. When I’m on the elliptical machine at the gym it usually takes about 10 minutes to get up to my 60% rate. So, give yourself a minimum of 5 minutes to warm up and another 5 minutes to cool down at the end.

Your total workout will be a minimum of 30 minutes. This is why, in our track workouts, we always warm up a bit before getting into the meat of the workout. This is not to say that activities like gentle yoga or easy walking lack merit. That is not the case. They are forms of movement that stretch and strengthen different muscle groups, but they are not increasing cardiovascular strength or capacity.

Stretching activities and other exercise, even if not rigorous, are important to us for balance as we tend to have major muscle groups that get no attention while other groups (our quadriceps, for example) get REALLY STRONG. I’m differentiating here to clarify my definition. More on cross training, stretching, and other exercise in future issues. I hope this was a good beginning for you.

From December 3 - 9, 2007 Weekly Pep Talk

At That Time There Was No Title 9

About Coach Stephanie
This issue I'll tell you about myself. The research was easy! In my senior year of high school the entire class had to run a mile for the President Kennedy Physical Fitness Test, as required for all graduating seniors. We girls never ran on the track. In fact, we were not allowed to run in high school running programs. At that time there was no Title 9.

I failed miserably in my attempt, having no idea how to pace myself. I felt abandoned by the P.E. Dept. having no concept of how to run that far. Our "Girl's" PE Program never offered any type of running program in my entire 4 years of high school. Thank goodness things have now changed.

This event piqued my interest in learning more about my physical limits and "pushing myself". My chosen graduation present was a trip to a girl's Outward Bound Course in the Cascade Mountain Range.

Outward Bound introduced me to my inner ability to overcome both mental and physical fears and obstacles. In addition to rock climbing, rappelling, and 3 days alone in the woods with no food or sleeping bag, I completed running a "marathon" at the end of the 26 day course! It was life changing…

I loved learning that a woman like me could do these things! I blossomed with the realization that I could overcome mental and physical barriers that had seemed impossible. These barriers were self-made and I could change them! This was a wonderful awakening for an 18 year old.

Graduating from high school created many life changes as I headed out on my own, not knowing what direction to go in. Living on my own, with a full time job and part time attendance at a community college, gave me ultimate freedom and limited time. I stopped exercising and gained more than 40 pounds. Oh, those morning doughnuts, endless cups of coffee and sitting all day were changing me in ways I hadn't realized. I had so much to learn about what really mattered.

Running on a Regular Basis
When I realized that change needed to occur I was positive that I could make it happen. It would take work and believing in myself but I knew I could do it! I started running after work in a park across the street from where I lived. I ran when it was dark because I was embarrassed for people to see me. Running/Jogging at that time was not common, especially for women.

One time around the block equaled 1/8 of a mile. It took about a month before I ran 8 times around that block, but I was on my way! 30 pounds lighter and a few years later I ran my first official marathon and placed third female! Another milestone had been reached and I was hooked. I have been running ever since.

The Rest of The Story
The essence of this story however, goes way beyond my love of running. The true benefit has been the gift of fitness, discipline, and the psychological/emotional lift that running has given to me. Running has offered comfort and clarification to me during difficult times when the rest of my life was in turmoil. There have been many trials throughout my life (as there are for all of us) and running has been a steadfast friend.

There have even been epiphanies (of a sort) during my running. Little assists and major realizations have occurred and, as any runner knows, they just happen! How could I give that up? Now, if I had to stop running for reasons beyond my control, I would have the wonderful memories and knowledge of the commitment I made when I COULD run. I would carry within me the solace of knowing that I was given a gift and took full advantage of it while I was able.

You owe it to yourself to use this gift, too. The distance you run is not the issue. How fast you run doesn't matter. That you get out and maintain your well-being; that you run to show your appreciation for the ability to move; that you realize how much better you will be, for those around you, when you take care of yourself through exercise; these are what matter! From our inaugural issue in November 2007

Climbing Mt. Everest & Outward Bound

As you may know, Outward Bound began in Britain as a military program to help British sailors survive the stress of war, especially the aftermath of evacuating ship. The statistics showed that the older, more mature members lived longer while waiting to be rescued. To make a long story short, it was discovered that the “will to live” through inner strength and courage seemed to be a factor in survival.

Outward Bound was developed to give sailors a tangible sense of their inner strength and emotional fortitude before they really needed it. In other words, the program pushed young men beyond their supposed limits by putting them in high stress, physically challenging situations as a training method. These sailors were forced to climb up and rappel down vertical peaks, run long distances without a break, find their way through uncharted terrain – all of this with the need to trust and cooperate with team members.

The teams, of course, were not of their choosing. They were groups of recruits, from all over Britain, who had to band together to survive. And the amazing result, when these men were actually tested, was that their survival rate increased dramatically. Why?

We, human beings can do amazing things with our minds. When we have the inner strength and confidence to believe that we can do something, it raises our physical ability to succeed. This is where you, Sharon Wood, and I fit in. If you set your mind to a goal, and are willing to persevere through fear, uncertainty, and even the potential of failure, your chances of success are greatly enhanced. You can literally conquer your own Mt. Everest!

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

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

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

For information about rock climbing try the link below:
http://altbgo.rockclimb.hop.clickbank.net/

Product links do not represent product endorsement. Be an educated buyer!

Two Mile Magic

TWO MILE MAGIC
It has been my experience that 2 miles is a turning point for many runners. Yes, it is somewhere near this distance that the body/brain connection fully kicks in and says “YES, I like to move! In fact, I like it so much that my brain is going to create a certain kind of “high”, a natural state of ease and pleasure to prolong the good feeling.” It is documented that you can create a state of well being from running that is often referred to as “runner’s high”. Generally you won’t attain this until you reach the 2 mile distance mark.

Erica and I were running together one day, talking about running. Can you imagine? Well, Erica is one determined woman but she had not actually run continuously for 2 miles. She used a walk/run technique that added up to many miles but never 2 whole running miles together. When I heard this, I mentioned the conversation I had with a running buddy many years ago about 2 mile magic. He told me that it took about 2 miles of running to get the “runner’s high” that people talk about. I hadn’t given it much thought before his mentioning it. I was however, quite aware of how unpleasant, or at least awkward and inefficient, I often felt during the first 10 – 20 minutes of running. Now, for many of us, if we only run 10 or 20 minutes, we never get to that good feeling and running just feels HARD and unpleasant. This was what was happening to Erica.

Guess what? When Erica made that breakthrough, she experienced that 2 mile magic! She now considers herself a “runner” and looks forward to pounding the pavement. Good job Erica!
Incidentally, this is not the same experience you will have if you walk or work out in a gym unless you attain that heart rate level and keep it there for a minimum of 2 miles worth – approximately 10 – 20 minutes at 60% heart rate.

Do you remember my talking about Maximum Heart Rate a couple of weeks ago? (Issue 2) Well, here’s a message…These parts are all interrelated! We need to push our bodies enough that they keep overcoming the obstacles that create quiescence or lack of mobility. We need to stimulate our bodies to MOVE! When our brain tells us that something feels good, we like it. When you actually run 2 miles you will probably experience 2 Mile Magic because your brain is helping you to stick with it! There also seems to be some element of being outdoors that affects the outcome.

Give it a go! I think it’s a gift that many of us miss out on if we don’t know how easy it is to attain. If you’re not there yet, stick with it. It’s within reach for most of us.

If you are past the 2 mile mark, I would love to hear from you about this phenomenon because I am curious about your personal experiences. Please E-mail me at Stephanie@AskAboutRunning.com.

For a college project I researched the effects of prolonged exercise, at relatively high levels of exertion, on mental patients. It had been used as therapy with good results in soothing and calming the patients. My interest was due to my own experience with an almost euphoric feeling from running long distance and even the occasional revelation. The research supported my idea. This 2 Mile Magic is Powerful Stuff!!

Cross Training for Runners

CROSS TRAINING
Cross training, for runners, refers to exercises that are different than running. This could be almost any form of conditioning that gets your heart pumping at a minimum level and duration. So, if you walk instead of run, you are cross training. If you swim, you are cross training. If you do yoga, you are cross training. The caveat here is that the activity needs to be done at a minimum heart rate level of 60% with continuous movement for at least 20 minutes or you are not replacing your running with another type of fitness training. You must have an equal or greater level of intensity to the exercise in order to replace running as your cardio-vascular training method.

STEPHANIE’S DEFINITION OF CROSS TRAINING FOR RUNNERS
Cross training, specific to runners, refers to exercise that compliments, but does not include, outdoor/distance running, AND increases the heart rate to 60% or more of maximum heart rate* for 20 minutes or longer.

Another factor to consider is that you will not start out at a 60% rate. Your heart begins exercise somewhere significantly below it. When I’m on the elliptical machine at the gym it usually takes about 10 minutes to get up to my 60% rate. So, give yourself a minimum of 5 minutes to warm up and another 5 minutes to cool down at the end. Your total workout will be a minimum of 30 minutes. This is why, in our track workouts, we always warm up a bit before getting into the meat of the workout.

This is not to say that activities like gentle yoga or easy walking lack merit. That is not the case. They are forms of movement that stretch and strengthen different muscle groups, but they are not increasing cardio-vascular strength or capacity. Stretching activities and other exercise, even if not rigorous, is important to runners for balance as we tend to have major muscle groups that get no attention while other groups (our quadriceps, for example) get REALLY STRONG. I’m differentiating here to clarify my definition.

More on cross training, stretching, and other exercise in future issues. I hope this was a good beginning for you.

For internet links of interest see:
http://altbgo.betteru.hop.clickbank.net/
http://altbgo.superbeing.hop.clickbank.net/
Fit Over Forty http://altbgo.bevopub.hop.clickbank.net/
http://altbgo.turbulence.hop.clickbank.net/

Product links do not represent product endorsement. Be an educated buyer!

Women's Fitness E-zine The Weekly Pep Talk for May 5 - 11

A Running (and Walking) Commentary for Women Who Want To Get Fit and Stay Fit
Sponsored by Ask About Running
Volume 2, Issue #24
This weee k is dedicated to mothers everywhere
Send comments to: Stephanie@AskAboutRunning.com
Ask About Running is a women's running and walking club that encourages all women to participate by either walking or running. The Weekly Pep Talk is your connection to the world of women's individual fitness*


Dear Running and Walking Buddies,

Today started out a bit cold and windy. Is it winter or just San Francisco summer? I go for the latter. This means that we are into the summer months and it is time to get into full fitness mind-set! What are you doing to get fit? For those of you in our Bay Area Group, who show up every weekend, I know what you’re doing. How about the rest of you? What are you doing to get fit and stay committed?

Here are three ways to get fit and stay fit.
Join me at Fleet Feet in Pleasant Hill on Thursday, May 15 at 7:00 PM for a summer fitness kick-off “Get Fit This Summer, Stay Fit for Life”. The talk will focus on how to get started and how to stay motivated to keep fit with the emphasis on women.

BONUS!! Any regular priced items will be 10% off on the evening of the presentation!! Bring your friends! Get them moving!!

FLEET FEET Sports
http://www.fleetfeetpleasanthill.com/
45 B Crescent Drive
Pleasant Hill, CA 94523
925-827-4772

Sign up for the 5 week clinic starting June 1, “Women - Get Fit This Summer, Stay Fit for Life through Walking or Running”. I will be teaching this course immediately before the group workouts on Sunday. All members (6 month or 1 year) are invited to join for no additional cost. Non-members may sign-up for $49 for the month. This includes the 1 hour clinic each Sunday at 8:00 AM followed by the 9:00 run or walk. Subjects will include proper equipment, walking, jogging, racing, weight loss, nutrition, cross training, injury prevention, nutriton, hills and trails, motivation and how to stick with it, etc.

Question? What subject would you like me to cover, especially for you? I’ll try my best to include it

Sunday Run/Walk with other women: Every Sunday, WE BE MOVING! This weekend, May 11, we’re at Lake Merritt. Directions are in the blog http://www.altbgo.blogspot.com/. We’ll do our regular 3 miles (1 circuit around the lake) in addition to a second lap for anyone going for extra distance (total distance = 10K). Walkers and Runners, come on out!**

Walk for Fitness – A Gift for Each of Us
Picture this…a baby’s first steps. Everyone watches with anticipation while the infant almost falls into mommy or daddy only a few steps away. As the days go by, baby becomes more and more controlled in her “falling” and pretty soon, she’s not only walking with control, she’s running with absolute delight! Fitness is the farthest thing from her mind. She’s walking to live!

Think about what it takes to be able to stay upright and keep moving. It is a miracle that we can move on two legs! It is also a gift.

In order to live fully, we need to walk. Kaiser Permanente bulletin boards advocate walking 30 minutes a day for fitness. This is an average. You can do more some days and less other days. If you run, you can put in less time with more intensity. You can also take a break. Skipping up to 2 days is OK for your heart, once in a while. Fitness is a natural and on-going life-style. It is not a 1 or 2 day thing.

I strongly encourage all women to walk! Walk instead of some of your runs to remain injury-free. Walk when you are injured if there is no pain with it. Walk when you don’t have the energy or time to dress for an official workout. Walk as you age to keep your bones strong, injuries minimal, and your heart happy. Walk in the open air to take in the beauty around you and revel in the wonders of movement!

You don’t have to do it alone! Our Sunday group encourages walkers. The more, the merrier! Ask me about walking. I find myself doing it more and more and truly enjoying it. When I meet you on a Sunday, if you are a walker, you will have a buddy accompanying you. I look forward to the opportunity! Contact me at Stephanie@AskAboutRunning.com. Let’s talk and let’s walk!

Note: This article is available for free reproduction. If you would like to use it please follow this link for proper permission necessary

Bay Area Members’ News and Commentary

• Sarah T finished the Eugene Marathon with a PR of 3 hours, 57 minutes, 30 seconds. Great job!
• Kathryn L has the BIG 50 on May 18. Congratulations!
• Welcome to new member Ellen Gordon. We are delighted!
• Sarah K, Sandy O, and Destiny L ran 11.75 miles last weekend like it was easy! They looked soooooooooo smooth…

Don’t forget…
10% Discount at Transports for AAR Members http://www.transportsrunswim.com/
10% Discount on May 15 at Fleet Feet Pleasant Hill (for the evening only) for my talk about “Get Fit This Summer, Stay Fit For Life” http://www.fleetfeetpleasanthill.com/

Track Workouts in SF at 6 AM on Tuesdays – Any takers?
For you SF gals and/or early risers around the Bay, we are getting numbers together to do our speed/track workouts at Kezar every Tuesday. Membership fees apply. If you’re not sure about doing this, buy the 5 pack coupon booklet for $30 (with one additional free coupon) or drop-in for $6. Let’s start a list of women who are interested in participating. Please send me your name at Stephanie@AskAboutRunning.com

Current Track Participants:
Stephanie A, Elizabeth A, Your Name Belongs Here!

SIGN UP NOW!!
The time is now!! We’re out there every weekend, walking or running 3, 6 miles, and longer runs for those hard core ladies. Join us!! Newcomers and drop-ins are always welcome!

1 Person/6 Months Buddy System – 2 women sign up together
____$110 ____$165 6 months from date of sign-up
1 Person/12 Months Buddy System – 2 women sign up together
____$200 ____$300 12 months Best price!
Coupon booklet of 5 for $30 (with one free extra)
Email Stephanie@AskAboutRunning.com and you will be billed through PayPal or send a check to ALTB International, Inc., 58 W. Portal #227, San Fran CA 94127 (800) 457-4574

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

UPCOMING RACES – Let me know if you are training for any of these

The Bay to Breakers/San Francisco May 18, 2008
http://www.ingbaytobreakers.com/main.html
See Training Schedule in http://www.altbgo.blogspot.com/
Participants: Dena G, Jeanetta M, Gini H, Rachel L, Sharmaine M

See Jane Run Women’s Half Marathon & 5K May 31, 2008
http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K.aspx
See Training Schedule in http://www.altbgo.blogspot.com/
Participants: Sandra O, Jeanetta M, Barbara B, Dena G

Freedom Road 5K and Jefferson Mile Runs & Walks
for the San Francisco Food Banks July 4, 2008
http://www.peopleevents.org/

The San Francisco Half & Full Marathon & 5K August 3, 2008 http://www.runsfm.com/home.html

The Disneyland Half Marathon & 5K August 30/31, 2008 http://www.disneylandhalfmarathon.com/

San Francisco Komen Race for the Cure September 21, 2008 http://www.komensf.org/ Hotline: (415) 397-8812

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

The Nike Women’s Half & Full Marathon October 19, 2008
http://www.nike.com/
Got in! Leticia Duenas

The New York City Marathon November 2, 2008
http://us.f520.mail.yahoo.com/ym/Compose?To=marathonmailer@nyrr.org
Registration opens January 28, 2008
Participants: Dena G,

Carpooling & Willing drivers
Stephanie Atwood, Coach (San Francisco) Stephanie@askaboutrunning.com
Noel P – East Bay
Sandra O, East Bay

Start at 9:00 Sharp!
We are now well into warm weather and sunlight by 9:00. As we all know, the East Bay can get very hot! The new official time to start moving is 9:00. So, please arrive by 8:45 so we can explain the course and get you off and moving at 9:00 on the dot! We will be taking off at 9:00 with or without you (but we’d much rather have you there). Thanks!

Bring:
Water
Sunscreen
Hat
Comfortable walking or running shoes


Go for it! Have a great week.
See you Sunday!
Stephanie
Stephanie@AskAboutRunning.com and http://www.altbgo.blogspot.com/

*For past issues please refer to http://www.altbgo.blogspot.com/ or http://www.theweeklypeptalk.com/

** If you can walk for 10 minutes or more, you are welcome! Less than 10 minutes, please contact me, we’ll talk!

E-mail Stephanie@AskAboutRunning.com

Thank you!
All Rights Reserved Copyright ALTB International, Inc, 2007

Highlights From April 28 - May 4 Fleet Feet, Summer Fitness Program, And More

Kick-off the Summer Program at Fleet Feet! I will be presenting a talk at Fleet Feet, Pleasant Hill on May 15 at 7:00 PM. Get Fit for Summer, Stay Fit for Life. This will be a kick-off for our summer program and an ideal time to bring your slug friends who are still on the fence about getting fit. The talk will cover details for getting started with a fitness plan and sticking with it. I will talk about the Ask About Running Club as a means to encourage women to stick with a program and have fun while getting fit. Bring your friends! Come on out!

Starting June 1 – Join our 8:00 Workshops – Get Fit for Summer, Stay Fit for Life Beginning June 1 Ask About Running is offering a 5 week series of talks and activities about staying fit for life. The main purpose is to introduce women to the techniques and equipment necessary for starting and sticking with a fitness program. Each week will include 1 hour of lecture/discussion and then, at 9:00 we will join the rest of the group for a run or walk. Topics will include: How to get started Proper technique for walking and running Proper clothing and equipment Cross Training and balance How to make fitness a lifetime commitment Diet and Nutrition Goals Fun Runs/Races/Competition as motivators The 5 week workshop is $49 which includes 5 lectures and 5 weekends of runs or walks. 6 month and 12 month members are welcome at no extra charge. You just have to show up an hour earlier, OOH!!

Networking… I met a woman named Chris Trost at the re-certification for personal trainers. Chris offers several classes in yoga, taught in the tradition of BKS Iyengar. If you are interested in the schedule of classes, please contact her at CatYoga@gmail.com.

Contact Stephanie@AskAboutRunning.com and http://www.altbgo.blogspot.com/
Thank you! All Rights Reserved Copyright ALTB International, Inc, 2007

Full E-zine click here

The Weekly Pep Talk April 21 - 27

A Running Commentary About Women, Sponsored by Ask About Running, Volume 2, Issue #22
This week is dedicated to Peggy P (Oh when will I see you again?)
Monday, April 21 - 27, 2008, Week 17 in 2008

Dear Running and Walking Buddies:

I have heard rumors that Destiny and Peggy are out there somewhere in the East Bay. Please, if you know their whereabouts, tell them we want them to come home ASAP! I know they’re doing just fine but all of us at Ask About Running miss them so much! Please, Destiny and Peggy, come to our run this weekend. It would mean so much!

Our Run This Weekend – Sunday, April 27
We’re heading to the Golden Gate Bridge this weekend. It should be a beautiful run. Because we’re starting up near the bridge itself, there is an easy course across the bridge and back with very little elevation gain or loss (4 miles to the last tower on the bridge on Marin side). For those of you who want to go further, you could go over to the vista Point (5 miles) or, down toward Sausalito for a pretty run. Let me know what distances you might be interested in, by posting it on the blog, please.

Directions to the Golden Gate Bridge this Weekend
I’m trying to use the blog at http://altbgo.blogspot.com/ to cut back on redundancy. Directions, for example, are posted on the Directions Page. This should work for you and me, as all directions will eventually be listed on that page, for every run we do! I’ll try to make sure the current week’s location is posted at the top of the Direction Page. Check it out and let me know if it works OK for you.

Breakfast Afterwards
This is our first opportunity to have East and West meet! I’m hoping for a great turnout from both sides of the bay. The run is a really pleasant one and the women are even better! Does anyone have a great suggestion for a restaurant near-by where we could go for breakfast? I’ll look into it myself and will have a suggestion by Sunday. So, if you can make time for breakfast, let’s take this opportunity to meet each other, do a good run/walk, and enjoy food together.

Welcome New Members Gwenn W. and Ellen G.
Delighted to have you on board!

Car Pooling and the New Blog Page
Especially with Jane M in mind, but also as a general attitude and with environmental appreciation, I think it would be great if we can car pool when possible. This weekend is a super opportunity to use the potential. I have added a “blog page” specifically for communication between members to be able to arrange things like this.

I am new to a lot of this website stuff so, am not sure if you can actually post your comments on the Member page or not. Please give it a try by going to the link on the main page http://altbgo.blogspot.com/. It’s right at the top, on the left. See if you can get in and use it. Make your post, if possible, and if you are willing to car pool. As a back-up, E-mail me at Stephanie@AskAboutRunning.com, and /or send out a reply to the group mailing of this newsletter. But, if we can get this blog page going, we can post all kinds of good stuff for all to view…

Holabird Sports Discount – Free T-shirt Offer
Holabird Sports is an online company that sells sporting goods stuff only online. I contacted them and now have their products on my site at http://altbgo.blogspot.com/. They currently have a promo offer for a New Balance Tech Tee for anyone who is a new customer who purchases more than $59.95 worth of products. Well…one pair of shoes will do that very nicely, thank you! So, if you want a New Balance Tech Tee, moisture-wicking long sleeve tee featuring a screen-printed New Balance logo on the back and Holabird Sports logo on the front, use code RRWE29602 in the promo field during checkout. Limited to the first 250 new customers!
Shop for deals on all things running-related with this link or go to our blog. Either way use the code above for your free t-shirt (if available, still).

Simplicity Once Again. Taking Your Pulse. Understanding Your Maximum Heart Rate and Your Resting Heart Rate
I was getting re-certified as a personal trainer on Saturday and we reviewed the basics of taking one’s pulse. It used to be simple way back when; then it got complicated for several years; now it’s simple again. I’m so pleased.

Your resting heart rate is a start for understanding where you are in terms of fitness. This is not a “be-all, end-all” but it is an indicator of how well your heart muscle functions when maximally rested. This should be taken first thing in the morning, before you get out of bed.

I take the pulse on my arm, just above my wrist bone, known as the radial pulse. If you put two fingers on this pulse lightly you should feel your hear beat strong enough to count. Use a watch and count the beats for a minute. Your number is your resting heart rate. The American Heart Association says our resting heart rate is normally between 60 and 80 beats per minute.

Maximum Heart Rate is calculated by taking your age and subtracting it from 220. So, a 30 year old person would have a maximum heart rate of 190. This is considered 100% of the number of beats your heart would produce in a minute if pushed to the max. This is obviously just a general guide but, what is true is that the better condition you are in, the more you have to work to raise your hear rate. When your heart muscle is strong like an elite athlete’s the heart works more efficiently.

Your work-out heart rate should be somewhere between 55% – 90% of your maximum heart rate to improve from your workout. So, if we’re talking about a 30 year old working out for benefit, her heart rate would have to be at least 105 beats per minute (55%), for at least 20 minutes, a minimum of every 3 days, to maintain her level of fitness. Improvement would require more.

Try taking your pulse in the morning, for starters, so that you have a baseline measurement for yourself. Then, after working out, take your pulse immediately upon finishing the hard stuff and see what it is.

There’s a lot that can be realized just from awareness of your heart rate. For example, say you’re normally at 60 bpm (beats per minute) in the morning when you wake up. One morning you are at 75. It is very possible you are overdoing it in your life, or are getting sick. Good signal to rest.

Questions? Contact me directly or comment on our blog at http://altbgo.blogspot.com/ or follow the link to the American Heart Association. “The American Heart Association is a national voluntary health agency to help reduce disability and death from cardiovascular diseases and stroke”

The 112th Boston Marathon Results – FAST!!
As Gini H reminded me, last weekend was the Boston Marathon. The winners’ times were
· 2 hours,7 minutes and 46 seconds for the first man, Robert Cheruiyot
· 2 hours, 25 minutes and 25 seconds for Dire Tune, first woman

10% Discount at Transports for Ask About Running Members
For more information and directions to the stores in Albany/Berkeley and College Avenue go to their website. “TRANSPORTS is the East Bay's premier Running and Swimming specialty store and has been serving the Bay Area's running and swimming community since 1982.” as taken from their website http://www.transportsrunswim.com/

See Jane Run practice on May 4. Still Need Volunteers
Remember to come out to run a 12 mile course (or our good old standard 3 miler) on May 4. We’ll mark it as best we can and follow the general course for the upcoming half marathon. Bring your own water and gu to be prepared.
Carpooling & Willing driversStephanie Atwood, Coach (San Francisco) Stephanie@askaboutrunning.comAdd your name here!


Have a great week.
See you Sunday!
Stephanie

Ask About Running is a women's running and walking club that encourages all women to participate through walking or running. The Weekly Pep Talk is your weekly connection to the world of women's individual sports and specifically, the events planned for the week.Go for it! Stephanie@AskAboutRunning.com and http://www.altbgo.blogspot.com/


If you wish to be removed please E-mail Stephanie@AskAboutRunning.com and you will be promptly taken off the mailing list. Thank you!

All Rights Reserved
Copyright ALTB International, Inc, 2007

The Weekly Pep Talk April 14 - 20

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

Dear Running and Walking Buddies:

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

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

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

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

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

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

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

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

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


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

10% Discount at Transports for Ask About Running Members
For more information and directions to the stores in Albany/Berkeley and College Avenue go to their website. “TRANSPORTS is the East Bay's premier Running and Swimming specialty store and has been serving the Bay Area's running and swimming community since 1982.” as taken from their website http://www.transportsrunswim.com/

See Jane Run practice on May 4. Any volunteers to help?
Remember to come out to run a 12 mile course (or our good old standard 3 miler) on May 4. We’ll mark it as best we can and follow the general course for the upcoming half marathon

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

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

The Bay to Breakers/San Francisco May 18, 2008
http://www.ingbaytobreakers.com/main.html
See Training Schedule in http://www.altbgo.blogspot.com/
Participants: Dena G, Jeanetta M, Sarah K, Gini H, Danielle A., Rachel Lai, Sharmaine Moody

See Jane Run Women’s Half Marathon & 5K May 31, 2008 http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K.aspx
See Training Schedule in http://www.altbgo.blogspot.com/
Participants: Sandra O, Jeanetta M,

Freedom Road 5K and Jefferson Mile Runs & Walks for the San Francisco Food Banks July 4, 2008
http://www.peopleevents.org/

The San Francisco Half & Full Marathon & 5K August 3, 2008 http://www.runsfm.com/home.html

The Disneyland Half Marathon & 5K August 30/31, 2008 http://www.disneylandhalfmarathon.com/

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

The Nike Women’s Half & Full Marathon October 19, 2008
http://www.nike.com/
Got in! Leticia Duenas

The New York City Marathon November 2, 2008
http://us.f520.mail.yahoo.com/ym/Compose?To=marathonmailer@nyrr.org
Registration opens January 28, 2008
Participants: Dena G,

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

Ask About Running is a women's running and walking club that encourages all women to participate either walking or running. The Weekly Pep Talk is your weekly connection to the world of women's individual sports and specifically, the events planned for the week.

Go for it!

Stephanie@AskAboutRunning.com and http://www.altbgo.blogspot.com/
Have a great week. Get out there and enjoy!
See you Sunday!
Stephanie

If you wish to be removed please E-mail Stephanie@AskAboutRunning.com and you will be promptly taken off the mailing list. Thank you!

All Rights Reserved
Copyright ALTB International, Inc, 2007

Brickyard Martinez Run and Carpool

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

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

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

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

The Weekly Pep Talk - A Running Commentary About Women

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


Dear Running and Walking Buddies:

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

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

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

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

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

For more information and directions to the stores in Albany/Berkeley and College Avenue go to their website. “TRANSPORTS is the East Bay's premier Running and Swimming specialty store and has been serving the Bay Area's running and swimming community since 1982.” as taken from their website http://www.transportsrunswim.com/

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

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

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

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

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

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

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

Club News and Views

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

SIGN UP NOW!!
The time is now!! We’re out there every weekend, walking or running 3 miles, 6 miles, and longer runs for those hard core ladies. Join us!! Newcomers and drop-ins are always welcome!

1 Person/6 Months Buddy System – 2 women sign up together
____$110 ____$165 6 months from date of sign-up
1 Person/12 Months Buddy System – 2 women sign up together
____$200 ____$300 12 months Best price!

Coupon booklet of 5 for $30 (with one free extra)
Email Stephanie@AskAboutRunning.com and you will be billed through PayPal or send a check to ALTB International, Inc., 58 W. Portal #227, San Fran CA 94127 (800) 457-4574

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

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

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


All Rights Reserved
Copyright ALTB International, Inc, 2007

Fun Run And Walk This Weekend At The Berkeley Marina

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

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

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

Sunday April 6 Berkeley Run/Walk Directions

Berkeley Marina

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

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

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

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

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