The Weekly Pep Talk, Week 3 of 2010 – Believe in You! January 18 – 24, 2010
Dedicated to those women who made the commute and came out in inclement weather to stick with fitness in 2010. Make the effort and believe in yourself. You can do this (but you do need to show up)!
Dear WOW Members and Interested Readers,
Training for The WOW Team is moving right along. Last week, in addition to 3 track workouts, we had a low-key tempo run in San Francisco on Saturday, a talk about Chi Running in Alameda from certified instructor Hazel Wood and from knowledgeable Coach Rob in Walnut Creek before setting out for our workouts on Sunday.
The rain mainly held off and we all had good workouts. Thank you to Hazel for the informative session. Hazel is offering full and half day Chi Running and Walking sessions throughout The Bay Area. You can reach her at http://stridebystride.com for full details on all the programs she offers. Hazel is offering WOW Members a 10% discount. Be sure to mention the WOW Team when you sign up.
Be sure to bookmark our new website at http://gowowteam.com. Not only is it fun to look at but there is information about almost everything you need to know to be a part of The WOW Team. We also welcome photos and put up new ones all the time. Take a look… WOW Potluck on Friday, January 22, in San Leandro You are invited! Please RSVP on meetup or http://gowowteam.com/potluck . This is a wonderful time to socialize with women in the group and introduce your friends to The WOW Team. Women and men are welcome. Directions will be sent when you RSVP. Time: 6:30 to 7:00 Arrive Bring: A dish of your choice for 4 plus a beverage for 4 Who: All Members and interested friends or family, men or women Our Famous WOW Team Silent Sport Stuff Auction At our potlucks, you are invited to bring new or slightly used sporting goods (shoes, clothing, watches, etc. for our world famous auction. We set a base price no lower than $5 that WOW keeps in its kitty and any other amount bid higher goes to the seller. It’s fun and you can get some really good deals. I’m offering new, black warm-up pants (L) and a new “Body Tech” T-shirt (XL). Both are musts for the sports enthusiast’s wardrobe. Bring your own stuff and set your own starting price for the auction.
As a member of WOW you are welcome to join any workout, any time. If a Saturday works better some weeks, and you are a runner, come on out. The calendar has all Bay Area Workouts for The entire WOW Team. If you want to check out other workouts, look here. The link is http://gowowteam.com/go-wow-team/go-wow-team-calendar/ . One note, if you are looking ahead, please check back the week of the event, just to make sure that no details have changed. Thank you. Lost Members Oh I hate it when we miss people. This usually happens when they don’t find us at the start of our workouts. A note of caution, please do not trust Google maps or any other general addresses because they don’t always work for where we meet. Follow the directions on our website or ride with someone who knows how to get there. It’s really a shame to go to all the trouble to work out with WOW and miss us because of getting lost.
Equally important, please check the location wit the date. You don’t want to show up at the right spot on the wrong date! (At least you can still get in your workout…) Not too late to sign up for the Oakland Half Marathon and 5 K Training Program There is still time for both. However, the group is almost full so don’t wait much longer. Please talk to me if you want to join. Let’s find out where you can pick up the lost weeks. Talk to me. Walnut Creek WOW Group has Runners, Walkers, and Run/Walkers This entire group is training for the Oakland Running Festival Half Marathon or 5K. Some of the half marathoners are walkers and continue up in pace from there to relatively fast runners. This group meets Thursday and Sunday in Walnut Creek. http://meetup.com/gowowteam There is still time to join! Two Weeks Down! 10 Weeks to Go! If you are training for The Oakland Running Festival Half Marathon or 5K and need anything from WOW to keep you going strong, contact us. We have training programs, surveys, track workouts, and a vast amount of positive energy and determination coming from our members. Take advantage of all these resources. The WOW Team currently meets 5 days a week throughout The Bay Area. As a member you are eligible to participate in any of the workouts, anywhere! Currently our schedule goes like this: Tuesday – Track in SF Wednesday – Track in Piedmont Thursday – Track in Walnut Creek Saturday – Long run in San Francisco/San Mateo Sunday – Two locations Long run, walk/run, walk in Inner East Bay Long run, walk/run, walk in Outer East Bay Weekly Workout Information This week’s current workout information will be confirmed and posted on the main website at “This Week with WOW”. Follow this link http://gowowteam.com/wow-workouts/ for this week’s info. It is also posted for your geographic region on meet up. WOW offers 5 meetup groups to accommodated different geographical regions in The Bay Area. Our sites include: http://meetup.com/gowowteam – Inner East Bay http://meetup.com/gowowteam-mc – Marin County http://meetup.com/gowowteam – San Francisco http://meetup.com/gowowteam – Outer East Bay/Walnut Creek http://meetup.com/gowowteam-sobay – South Bay Training Programs If you have not received the daily training program for your chosen goal, please contact me or look on the main site. We are in the process of uploading training programs. The first three programs will include: Intermediate Training for The Oakland Half Marathon on March 28 Novice Training for The Oakland Half Marathon on March 28 Novice Training for the Oakland Running Festival Twilight 5K Race Around Lake Merritt on March 27 Please work from this schedule and let me know if you have questions. When you show up at the workouts, it is great when you’ve reviewed the week’s information. There are also assignments on non-group days for you. If you are not completing them, it will be tougher to accomplish your goal. Let us know if you have any questions. Gowowteam@gmail.com We don’t cancel even if it rains!
February 21 WOW Picnic/Brunch after our Sunday Workout Hosted by lulemon Mark your calendars for this celebration of our training and a chance to eat after a long run/workout. Hosted by lululemon, WOW Members will all meet in Walnut Creek for our Sunday workout and a brunch afterward. Sounds like fun? Join us! Mark your calendar today. We try to host an event once a month throughout the WOW Area which includes the East, North, South and SF Bay Areas. If you would be willing to host a group of 50 persons maximum please let me know. We all share in the food. Any month, should be a Friday or Saturday. Contact firstname.lastname@example.org.
The WOW Team Challenge It’s here! When you reach 10 hours of workout time with The WOW Team you will receive a reusable shopping/ carry-all bag with the WOW Logo and confirmation “I met the first challenge”. The next prize will come at 50 hours. After that, you will need to accrue 150 hours for the next prize. WOW is in the process of getting sponsors for this program but you can start logging miles at your first workout in 2010. Join The WOW Team Challenge and get fit too! If you don’t have your data sheet yet, check it out on the main website at http://gowowteam.com/wow-team-challenge Third Week’s Workouts The details for this week’s workouts, with times, locations, and descriptions are on the website at http://gowowteam.com/home. Please RSVP. It really helps us with our staffing and support for you. You may also check on your local region meetup site for details.
Get those addresses above. 10% Discount on Running Shoes and Equipment Tim Ketron is offering WOW Members a 10% discount when they mention The WOW Team. Bring in your old shoes if you’re looking for new ones and pay with check, cash, or debit. No credit cards, please. Athletic Outpost is located at 1528 Bonanza Street, Walnut Creek, CA 94596-4524 (925) 943-6453. http://athleticoutpost.com Thank you Tim!
Track Etiquette Remember when you are on the track that the fastest runner has the right to be in the inner (first) lane. You must move to your right when you hear someone coming from behind you or they call out “TRACK!”
Paperwork Please bring your applications and payments with you this week. If you have any questions, contact The WOW Team at 415 682-8819 or E-mail us at email@example.com. There is a $7 drop-in charge for WOW workouts. For pre-paid members there is no extra charge. We hope to see you there!
Coach Stephanie CoachStephanie@gowowteam.com