Start Now Stay Fit For Life
Encouraging Lifelong Fitness Through Walking or Running
Welcome to The Weekly Pep Talk
Your Connection to the World of Women's Individual Fitness
Sponsored by The WOW Team - Fit Women of the World
The Women's Running And Walking Club
August 25 - 31, 2008
Volume 2, Issue 40
This week is dedicated to The US Women's 4X400 Meter Olympic Relay Team. WOW!
Message from the Coach
Dear Running and Walking Buddies,
It is Monday afternoon and the sun is out in San Francisco. This is good! I had a nice weekend running with many of you - on Saturday in SF and Sunday in Alameda. Thanks for the opportunity.
I also want to welcome new member Mayra M who committed to 6 months of workouts with The WOW gals AND signed up for the relay at CIM. Mayra is also training for the San Jose R'n'R. That lady is busy...
Why Tempo Runs?
I am reminded often that many of us have no interest in "tempo runs", "track workouts" or any of the other fancy words that get used so often when talking "fitness". I understand this and applaud all women who get out on a regular basis and exercise. The benefits are vast and have nothing to do directly with how fast your time is.
However, WHEN you are training to improve your performance for an event, tempo runs can be a big help in improving your time. Here's how they work...
You ran your last marathon in 4 hours 22 minutes. This averages out to just about 10 minute miles. You want to improve your time for the next one. So, you consult a chart that says, if you want to run a marathon in 4 hours and 10 minutes, you have to run your average miles at 9'32". Can you realistically shave off 30 seconds per mile? Maybe, maybe not.
Tempo runs can help you get a sense for the pace. Sometimes called "pace runs", these runs are generally pretty fast. They're also not usually done for a long distance. For a marathon, for instance, you might not run at that level for more than 6 miles. You might also run that 6 miles a bit faster than your marathon pace. One of the main things we're looking for is staying steady.
OK. If you're trying to run a steady pace for 6 miles at 9'32", what could be better than to run a 10K race and use that pace as your guide? Generally a race has the miles marked and, with all those folks running with you, the spirit is contageous. Your challenge will be to keep yourself steady and composed throughout, to get used to the feeling of the pace. Running a 10K at 9'32"/mile should be pretty easy for someone who thinks they're going to run another 20 miles doing the same pace. The discipline and consistency is what we're after.
Tempo runs have lots of ways of being utilized so, they deserve at least a chapter or maybe a book for more details and clarity. For this article though, I want you to think about running steady, and getting into the groove. If you can run 6 miles at a steady marathon pace, you are well on your way to being able to run 26.2 miles at a steady marathon pace.
There are other factors to success, for sure, but I think tempo runs are a tremendous confidence booster. When you know you can "stay the pace" you've got a huge edge over people who run the first half of a marathon like nobody's business then crash and burn by mile 20.
Let me know if you have questions about your own tempo pace for any distance between 5K and a marathon.
Go Tempo! Have a good week.
Read on!
Stephanie
P.S. Don't forget we're doing a 5K and 10K course this weekend...
Remember, too...
The WOW Team offers on-going Sunday workouts for women only - encouraging participation for walkers and runners EVERY WEEKEND. We currently train 3 weekends in the East Bay and every other weekend in San Francisco, creating one Sunday a month when all of us meet in SF. Always on Sunday. Always for women only.
Additionally, the WOW Team offers co-ed track workouts and Saturday long runs in the East Bay and SF. Our abilities and interest range from weekend walker to serious competitor. There's a place for you in the mix!
- Women only runs every Sunday
- Wednesday track workouts at Piedmont Hi, East Bay at 6:30 PM
- Thursday track workouts at Kezar, SF at 6:30 PM
- These are great opportunities. Please let me know if you are interested in any of these great programs. You may try any of these at no charge to see what you think.
"I began the program with lack of confidence and doubts that I could ever run more than a few minutes. Now, I have completed a marathon! My life has changed. I'll be back..." Andrea S
What's in this Issue
-
Section 1 - Fun Walk/Run this weekend
- Section 2 - The CIM Relay Team
- Section 3 - Discount Registration for the UN Run/Walk for Peace on September 21
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Section 4 - The full training program is now available online for the California International Marathon, December 7, 2008
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Section 5 - Schedule for the rest of the year!
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Section 6 - Train for the Rock'n'Roll 1/2 Marathon or The Bridge to Bridge 7 & 12K on October 5
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Section 7 - US Half and 10K Women's Race on November 2, 2008
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Section 8 - Sign up NOW for California Int'l Marathon & 4 Person Relay
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Section 9 - Member News and Updates
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Section 10 - Join us in Kona in June 2009!
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Section 11 - MISC.
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Section 12 - Events
“A vision grows from your soul, fed by commitment and passion, and can be articulated with descriptions of how things will be when the vision is achieved. If you cannot describe life within the vision, it is only a dream of imagination; if you cannot find the passion and perseverance, perhaps all you have is a plan for a goal.” - Dion McInnis
Check these out!
5 K Training Schedules & Marathon Training for
You must leave your E-mail address to access them. Full training details for the rest of the season are in the works including 10K, and 1/2 marathon training schedules for beginners through experienced competitors.
Track your eating and exercise with Fit Day. Get information thru
Section 1
Where are we this weekend?
Fun Run/Walk in Berkeley. The WOW gals are walking or running in Berkeley on Sunday, August 31 at the Berkeley Marina. We're practicing the UN Peace Run Course as a fun run. Bring your friends and family. This walk/run is free. Everyone gets a ribbon. We'll offer a 5K and 10K course.
Fun Walk/Run Limited to the first 100 participants - Men, Women, and Children
The WOW Team's Sunday Fun Walk/Run will be for all women of all abilities and their friends and family. We encourage walkers, always have a 3 mile course, also have an intermediate marathon training program, 5K/10K training and in-between runs and walks.
Additional Co-ed Runs available to WOW Members
Wednesday - EB Region: Track Workout -
Piedmont
High School
,
Piedmont
- 6:30 pm
Thursday - SF Region: Track Workout - Kezar Stadium,
Golden Gate
Park
- 6:30 pm
Saturday - SF/EB Region:
East
Beach
, Crissy Field - 8:30 am
Distances offered this weekend
Basic Fitness - 3 miles
CIM Marathon Training - 11 miles at PMP + 45 seconds
UN Peace Run 5K Training
Walker - 3 mile fun walk on UN Peace Race Course
Novice Competitor - Run/Walk 3 miles hard on the UN Peace Race Course
Intermediate - Run the 10K route hard
P.S. If you are a marathoner, or want to improve your time on any distance, please talk to me so we can get your base training targets established.
All Women Welcome to Join the WOW Team
Including Recreational Walkers Through Marathoners
Try Us Out! Your first visit is free. Drop-ins are encouraged!
Please come prepared for the weather with hats, water, sunscreen, and layers. As a reminder, the 3 mile workout covers the requirement for basic fitness, as advocated by Kaiser Permanente . Come on out! Directions are on the locations page at http://www.runwalklocations.blogspot.com
Want to receive The Weekly Pep Talk in your E-mail box each week?
Section 2
The CIM Relay Team
Send in your checks or bring them to the workouts if you want to participate in the 4 person relay teams at CIM. It's $40 for entry and bus pass to the start and finish. Make checks out to ALTB International, Inc.
Team #1 includes Stephanie A, Leti D, Ellen G, Yolande S
Team # 2 is still forming and now has 2 members Mayra M, Virginia G
The WOW Team now has training opportunities available on Sunday, Tuesday, Wednesday, Thursday, and Saturday. Training has started and there are women training for all of these:
-
Montreal Half Marathon, September 14 - Gini H
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UN Run for Peace 5K/10K Walk/Run in Berkeley on September 21 - Gwenn W, Stephanie A, Yolande S, Ellen G, Beth M. Virginia G. Discount for registration. See Section 3 below...
-
Bridge to Bridge 7K/12K on Ocotober 5 - Discount for registration: Code CRESTB2B, and WOW for the club name
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San Jose Rock'n'Roll 1/2 Marathon on October 5 - Susan S, Jeanetta M, Mayra M
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Nike Women's Marathon and Half Marathon on October 19 - Jeanetta M, Leti D
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US International Half and Women's 10K on November 2 - Sarah T, Yolande S, Stephanie A
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California International Marathon on December 7 - Jana G, Sarah T, Destiny L, Marny N
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California International 4 Person Relay on December 7 - Stephanie A, Yolande S, Ellen G, Virginia G, Gwenn W, Leti D, Mayra M
Section 3
Discount for the UN Run/Walk for Peace on September 21
Now's the time, race athletes and those aspiring to do a first race.
The info is ready for our discounted group rate for the http://Run4Peace.org 5K or 10K on September 21. Your registration discount is $3 on a very inexpensive race to begin with!
Here are the details from race director Urs Cipolat: "The $3 off coupon code R4Peace is now active and ready to use. Please note that this code is case sensitive and must be entered exactly as it appears in this email in order to work correctly".
The link to the registration website is as follows:
Registration Link:
If they ask about your group. Please enter The WOW Team. It's not clear if we need this information or not... We have not participated in this event before. It seems very low key. This could be a lot of fun!
Section 4
Full Training Program for the California International Marathon and more
Check now at http://www.CaliforniaInternationalMarathonGroupTraining.smmsite.com
for the marathon training. The program is a little daunting to get started but gets great results once you do the homework (and footwork)! Well be following this program for marathoners who want to improve their times. First time marathoners will not need to do the "timed training".
Section 5
The Schedule for the rest of the year. Subject to change!
Refer to the blog http://ALTBgo.blogspot.com for the entire year's calendar from today forward. This weekend we're at Crissy Field, East Beach on Saturday and The Berkeley Marina on Sunday.
Section 6
Train for the Rock'n'Roll 1/2 Marathon or The Bridge to Bridge 7 K & 12K on October 5
The San Jose Rock'n'Roll and Bridge to Bridge Races are both on October 5. Please plan to attend one of these to cheer on your team mates or participate yourself. Training schedules will be available this week.
Section 7
US Half and 10K Women's Race on November 2, 2008
This event can be a training run or a 10K precursor to the December 7 relay. I encourage you to pariticipate in some of these races to get the "spirit" that comes from being involved. It's definitely a rush.
For those wome who have been training for the 5K on September 21, this is a perfect progression for your next event. The training schedule will be out next week. Look for it!
Section 8
Train for California Int'l Marathon and 4 Person Relay on December 7
We've started training. Join us! We'll be using the First Method of Marathon Training for experienced runners; we'll also have a beginners marathon training version, and addditionally, will offer a 10K training schedule for members interested in the Relay. Refer to http://CaliforniaInternationalMarathonGroupTraining.smmsite.com for further details.
-
Register NOW for any of these options at the CIM. www.runcim.org There is a cap of 750 teams for the relay and 5000 runners (I think) for the marathon. Don't miss out on the fun because the race filled up. We would miss you!
-
-
The WOW Team offers training for The California International Marathon - even for beginners. Train for your first 26.2 miles on December 7, 2008 OR try to qualify for The Boston Marathon. What a Christmas gift!
-
The WOW Team is forming teams and providing training for 4 person relay teams to run 6 - 7 mile segments of The California International Marathon course. We can support our full marathoners and have a good run ourselves with our own relay team. I'm doing this one!
-
The WOW Team encourages all members to participate in the fun run on December 7 if they are not training for the marathon or relay. It's about 2 miles.
The December 7 Race in Sacramento will be our team gala event of the year
Everyone is invited to participate!
Section 9
Member News and Updates
Section 10
Join Us in Kona in June 2009!
Join The WOW Team in Kona, June 28, 2009. Friends, family and all interested are welcome!
This plan is in the works. The date is already confirmed.
The Kona Marathon, Half Marathon, 5K & 10K Runs (and walks?, I'll check) are on June 28, 2009. I am putting together a trip for this one. I've been in touch with the race director and the airlines/wholesale travel folks to get a group tour going. Please let me know if you are interested. I'll be starting a web page dedicated to this event.
Mark your calendars! Get the time off work! This is going to be GOOD! Let me know if you are interested, please. Updates at http://www.altbgo.blogspot.com
Interested Members thru 7/15: Stephanie A, Elizabeth A, Gini H, Ellen G
Section 11
Partners, SubGroups , and Misc.
Section 12
Upcoming Races and Events of Interest
NOTE:
When you read this as the E-mail newsletter you miss out on all the items in the navigation bar. Here are the menu items that you might want to look at directly on the website.
Remember http://TheWeeklyPepTalk.com It's got it all!
Discounts for Members
Don't forget! 10% Discount at TranSports for AAR WOW Members at Transports in
Berkeley
and
Oakland
http://www.transportsrunswim.com/ Ask me for your discount cards next time we meet.
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:
Have a great week.
Stephanie
SIGN UP NOW!!
The time is now!! We're out there every weekend, walking or running 3 miles, 6 miles, and farther for those hard core ladies. Join us!! Newcomers and drop-ins are always welcome!
Want to join our club? We'd love to meet you
Follow the menu for sign-up details
or fill in the form below
The Weekly Pep Talk is free, no obligation
Thank you!
The WOW Team is a division of
ALTB International, Inc.
58 West Portal, Suite 227, San Francisco, CA 94127
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