Where is WOW The Week of February 23-March 1

WOW is moving! Rain or Shine! Join us!

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

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

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

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

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

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

For directions please follow this link

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

All women welcome!

Drop-ins encouraged! Join any time.

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

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

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

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

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

Kaiser Half Marathon and 5K Notes...

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

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

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

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

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

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

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

Ginny and I average about 40 mins for the 5K

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

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

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

1 circuit of the lake for general fitness

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

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

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

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

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

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

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

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

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

Check out our programs for:

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

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

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

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

WATER YOU WAITING FOR?

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

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

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

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

January 12 - 18 What is WOW up to?

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

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

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

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

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

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

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

January 7 - Meet 6:30 PM at Piedmont Track

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

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

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

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

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

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

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

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

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

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

This one day clinic will teach you how to:

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

Cost: $50

When: January 11, 2009

Where: Point Isabel, right after our Sunday workout

Who: The WOW Team. We want you!

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

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

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

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

Deadline January 9, 2009

Use Code RACEAZ to save $10.

Call 800 311-1255

GO FOR IT!

To Fitness,
Stephanie

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

Stay In Control Over The Holidays

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

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

Join the dieters who love to party.

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

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

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

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

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

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

Details for December 1 - 7, 2008

This week is a big one!

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

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

Here are the details:

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

Sunday run at Lake Merritt at 8:00 AM

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

To fitness!

Take This Fitness Survey

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

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

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

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

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

• Your name and E-mail address ______________________________________________________

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

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

Details for the Week of November 17 - 23, 2008

Tuesday Track at Kezar 6:30 PM

Wednesday Track at Piedmont High 6:30 PM

Saturday 8:30 AM Lake Merced

Sunday 8:00 AM Tilden at Inspiration Point

CIM Training = 13 miles at PMP
Kaiser Advanced = 9 miles
CIM Relay = 6 miles hard
Kaiser Novice = 70 minutes
Fitness Enthusiasts = 30 minutes and up!

Details for the Week of November 10-16, 2008

Well, I told the girls we'd do boot camp this week but, I'm giving them a reprieve. So, get ready for boot camp for next week! I've just postponed it for a few days... This week we're on the track and at Sawyer Camp and The Berkeley Marina.

Tuesday, November 11 - Kezar Track 6:30 PM - Co-ed workout

The workout will be:

Maintenance = 8 X 400 with a 2 minute rest inbetween

CIM Relay and Kaiser Half Marathon = 3 X 1 mile hard with 2 laps easy inbetween

CIM Marathon = 5 X 400 fast with 200 easy

Wednesday, November 12- Piedmont Track 6:30 PM - Women-only

Same workout as above

Saturday, November 15 - Meet at 7:00 AM or 8:30AM at the trail head of Sawyer Camp Trail Park at Crystal Springs Reservoir

Special CIM 20 mile training run starts at 7AM. We have a 20 mile training run planned at Sawyer Camp (South Bay) for Saturday, November 15. Runners will be doing 2 - "out and backs" of 10 miles each.

My request is that some of you (or someone you know) might pace them for one lap or the other. We need pacers at 8'45" minutes or faster/mile and 10'45"/mile. If you are willing (and able) to run these times, we are looking for people to run one or two of the 10 mile segments, starting at 7:00 AM (1st leg) and at 8:30 - 8:45AM for (2nd leg), or to provide aid and encouragement at the turn-around point.

Let's all support these runners who have worked so hard to get to this point. If you happen to be interested in doing the full 20, I know they would love the company.

Please contact me at your earliest convenience. I'll give you further details.
Thank you for your part in making this happen. When your time comes we'll do the same for you!

To Success! Coach Stephanie

P.S. We're also doing our regular 8:30 Saturday workout so, come on out. Join us!

Stephanie Atwood, M.A., AAAI/ISM RRCA Certified With an M.A. in Communications, long distance running, sports nutrition,and personal training certification, Stephanie Atwood is the ideal trainer and coach. Founder of ALTB International, Inc. Ms. Atwood coaches The WOW Team, a women's only walk/run group; drop-in track workouts and drop-in weekend runs. Stephanie, a competitive master's runner and accomplished mountaineer is available for personal training or to speak about being "Fit for Life", a journey of ups and downs where she has kept fitness as an anchor in an otherwise turbulent and ever-changing life.

More details? Go to http://theweeklypeptalk.com./ or www.fitness.meetup.com/983 or http://www.fitness.meetup.com/1007

First visit is free. Pacers are free. $6 Drop-in fee due at site or ask about membership options.

Sunday, November 16, Meet at the Berkeley Marina 8:00 AM

Directions for all events are at http://www.runwalklocations.blogspot.com/

10 miles at the Golden Gate Bridge

http://www.mapmyrun.com/route/us/ca/san%20francisco/609500639450

Questions About Ximo with Golden Ephedra

Hi Stephanie.
Wasn't ephedra outlawed in supplements because of its danger for people's hearts? Am I misremembering?
Yours too lazy to look it up at the moment,
Jane

Dena Does New York City (Marathon) And Tells All...

Well-- it's over with.. and the only thing I can say is that I finished the darn NYC Marathon-- didn't win, didn't set any records, and, with a finishing time of 5:39:22, finished a good 14 minutes slower than my marathon 2 weeks ago. And therein lies the whole problem.... I should never have run 2 marathons in 2 weeks-- even the elite runners never do that!!! Stupid!!!!! It was really rough going, had trouble getting my legs to move, and my right knee was killing me from mile 17 on. Despite packing myself in ice, followed by a long hot shower and taking 2 Lortabs during the race itself, I am feeling the effects of every foot of that 26.2 miles! And I imagine tomorrow will be much worse . The spectators were great!!!! What an enthusiastic crowd!! Particularly in Brooklyn, all along 1st Ave in Manhattan, and throughout Central park (which is GORGEOUS, by the way). Can't believe they were all out there in that cold weather-- packed several people deep in spots, all screaming and cheering us on, and some even handed out food (I was starving!!)-- the high was supposed to be in around 52 but I don't think it ever made it that far-- it was a cold run-- preceded by 4-1/2 hours of sitting at the start village on Staten Island in 40 degrees temp and wind. Miserable!! But, it's over now, I did it, and I have my medal to prove it. And now it's out of my system so I can quit obsessing about the thing.

Have really enjoyed my stay here in the BIG City-- have walked all around and even took the subway to Soho yesterday to get my hair cut. My fears of traveling alone here were certainly unfounded. Just in my travels in the immediate neighborhood, I've seen Radio City Music Hall, NBC studios, St Patrick's cathedral, THE Macy's, all the theaters on Broadway, and lots of streets, bridges, and buildings that I recognize from TV. Tomorrow is supposed to be my big sight-seeing day but not sure how far I'll get if I can't move without being in agony . Ahhh--- a city bus tour might be just the thing. LOL

Dena

Epoque Hotels for an Adventure

Looking for something different? Something wild and wonderful? Think about Epoque Hotels for your next travel adventure.

http://clickserve.cc-dt.com/link/click?lid=41000000026933616

Where Are We the Week of October 27 - November 2

Sawyer Camp and The Alameda Ferry Landing at Harbor Bay are our sites for the weekend.

We can watch the fall colors as we move along Sawyer Camp Trail or take in the bay view from Alameda as we run or walk the path along the shoreline.

The course will include: 3 miles/30 minutes - Always! Every weekend.

18 miles for the CIM Marathon Trainees
55 minutes for the CIM Relay and Kaiser Half Marathon Group or
70 minutes for the advanced half marathoners

Go NY Marathon Runners and US 10K Women! This weekend on November 2.

Print your own training schedule from the link Start training for the CIM Relay or the Kaiser Half Marathon

Barbara B Going Strong at Nike Half

Hi, Stephanie -- Thanks for cheering me on! I am still just getting back up to speed, but this was a great race! I ran 1:53:03 (slower than last year's 1:51:41), but came in 18th of 851 in my age group, and 533 overall. Felt great.

Best,
Barbara