Coach Stephanie at Dolores Park - SF Sharing Information
May 31 - June 6, 2010 - What is WOW up to?
Tue June 1, 2010
6:30pm - 7:30pm - Track and Core Bootcamp for Women Where: Las Lomas Track, Walnut Creek - Extra Fee
Wed June 2, 2010
6:00am - 7:00am - Kezar Track, SF - speed workouts every Wednesday AM Where: Kezar Stadium, north central section of the track, near Arguello and Lincoln
7:00 - 8:00am - Kezar Boot camp - outdoor focus on core, strength, flexibility, and power. Extra fee.
6:30pm - 7:30pm - Piedmont track workouts Where: Meet on the track
Thu June 3, 2010
6:30pm - 7:30pm Track and Core Bootcamp for Women Where: Las Lomas Track, Walnut Creek - Extra Fee
Fri June 4, 2010
Sat June 5, 2010
8am - 9am Run Lake Merced/Zoo Area, SF- 60 Minutes - 11 miles - Runners only Where: Meet near Java Beach Cafe on Sloat Blvd. For details look at the directions tab on the home page
Let's talk about the run/walk technique and what it doesn't mean. If you describe yourself as a Runner/Walker:
It doesn't mean that you randomly walk when you get tired and run some of the time
It doesn't mean that you are not a heck of an athlete
It doesn't mean that you cannot call yourself a "runner"
It doesn't mean that you don't have a plan
If you Run/Walk with a plan, you can be as fast or faster that if you run without walking. It's true!
As with race walking, there is an inherent misunderstanding of the specifics of the term run/walk as it is now used in fitness circles. Using the run/walk technique, or describing yourself as a run/walker indicates that you have a training/fitness plan that includes regular scheduled increments of walking as part of your overall training. Like strength training, core work, and cross training, run/walking enhances the training environment for most of us and increases our potential for success.
Run/walking is an incredible way to increase distance while remaining injury free. Isn't this what most of us want?
Here is this week's training for the upcoming SFM half marathon on July 25. If you are concerned about increasing your distance, try the run/walk technique at a 2min/2min increments and go the full distance. We'll talk more about changing the increments in another article.
Go for it! Training for the SFM Half Marathon on July 25
Week 9 - May 31 - June 6, 2010
Monday - REST Tuesday - Cross train for 45 - 60 minutes Wednesday - Track Workout or 3 miles 30 minutes hard pace/tempo plus 5 min warm-up, 10 min cool down Thursday - REST Friday - 4 miles or 45 minutes steady Saturday - Cross Train 1 Hour or REST Sunday - 11 miles steady pace or 120 minutes, whichever comes first (including 5 min warm-up)
ALWAYS STRETCH AFTERWARD!
You Tube Celtic Woman sings "Suil Run Walk My Love". The song has nothing to do with run walk technique but the music is absolutely beautiful and fitness is about wholeness, right? Have a great week!
About the Author: Stephanie Atwood, M.A. is a writer, award winning speaker, and fitness professional.
Coach Stephanie, a long distance running coach and personal trainer founded the WOW Team, a women's running and walking group in the Greater Bay Area. Go WOW Team - Fit Women of the World meets throughout the Bay Area, several times each week. Drop-ins are encouraged. For the schedule of workouts go to http://gowowteam.com/calendar or visit the WOW Team Home Page at http://gowowteam.com or search for Go WOW Team on facebook or twitter.
The WOW Team is training for the SF Half and SF Progressive Marathon. All women are invited to join.
