The Weekly Pep Talk, February 1 - 7, 2010 Week 5 of Training for The Oakland Running Festival! This week is dedicated to Stephaney Claybon who is sticking with the plan. You are going to make it Stephaney! Dear WOW Participants and Interested Ladies, We are almost half way through our training for The Oakland Half Marathon and 5K. Can you believe it? How do you feel? Are you getting stronger? More confident? Are you following your fitness and training plan? I hope so! Those of you who let the WOW Team help with your training have the benefit of others out there to cheer you on, to share the hassle of getting up early and getting to the track before or after a long day. You have support! I commend you for doing what you are doing. And you, my friend, will be the one who benefits most by following through with this commitment. Keep it up! You are making great progress! I'm proud of you. Kudos to the following ladies who participated in last week’s WOW Workouts: - Melanie A, Barbara A, Lizzy A, Filomena B, Jennifer B, Stephaney C, Estee D, Claire D, Susan D, Cathy D, Sarah H, Lauren G, Patricia G, Joanne G, Christy G, Ellen G, Susan G, Sheryl G, Gini H, Heidi H, Helene H, Brenna J, Sarah K, Kathryn L, Kim L, Jeanetta M, R and J M, Mayra M, Kiera N, Sarah N, Tami P, Ludy P, Pam Q, Kerry S, Cosette T, Sarah T, Lizzie V, Elke V, Kara W, Jennifer W, Minming W, Julie Y. My apologies if I missed your name. Did you sign in? Good Fat, Bad Fat? The article is on line at examiner.com and you can link to it from the Go WOW Team website.  Free Coupons are Here! - Tree Top trim delivered free coupons and pedometers for you WOW Ladies, because you are so wonderful! Please follow the link at http://gowowteam.com/free-offer/ to see all the details and how you can get your free “stuff”. The WOW Team Challenge - Some of you must be getting close to your first level prize after 10 hours of working out with WOW. Kerry S, I think you must be there already! Send your hours of working out, the date, and the location and we will verify it and bring your prize to the next workout. Go WOW Team! Drawing Winners As promised, I have drawn a name from each week for the past 4 weeks of workouts with WOW. Those winners each receive a bottle of Tree Top trim juice drink (flavor of their choice). Just show up at one of our workouts and ask for your prize. Winners are: Kerry S Joanne G Sheryl G Susan G   Happy Birthday to Kathleen G! Mark your calendars! Note All workouts are listed at http://gowowteam.com/calendar. Additionally, I am working hard to get all routes for our workouts on the website. We’ve got Point Isabel set up for this weekend and, you can always look at the track workouts on the site. I’m still working on the details for each long run but that is coming soon.   February 21 – ALL WOW Members Fun Run/Practice in Walnut Creek with a brunch afterward sponsored by lululemon. Come out and run your workout from 50 minutes up to 11 miles and celebrate that we are HALF WAY through our training for The Oakland Running Festival Half Marathon and 5K! This will be the ONLY workout site for the day. We’ll meet at Lafayette Reservoir. Details on parking and route to follow…   February 28 – WOW Members will do their 12 miles, 2 hours 40 minutes, or 60 minute workouts at Sawyer Camp, San Mateo. This site is a great place to check your pace, speed, and stamina on a gorgeous out and back route. Coach Rob may also offer a WC workout but this location will be the “Inner East Bay” location for the day. I chose it because it is fun, safe, and a great place to put in the time and check your pace with mile markers along the route.   March 7 – All WOW Members will meet in Oakland to practice on the actual half marathon course. We will meet up with the Lake Merritt Joggers and Striders to practice on the real thing – the actual Oakland Half Marathon Course. Come on out and join us! Afterward, anyone who wants to “splurge” on the seafood buffet at the Lake Chalet (on Lake Merritt) can certainly eat without guilt and partake of the delicious seafood! This will be the ONLY workout site for all members. March 21 – Lake Merritt Practice/Taper and Pre-Race Pep Talk WOW Women will taper today in preparation for next week’s 5K and Half Marathon. After our run around Lake Merritt we will meet to discuss strategy for next week’s BIG EVENTS! April 10 –Martinez Brickyard Race for Walkers and Runners – WOW Team Discount For those of you not participating in the Oakland Running Festival OR if you want to race again, this hilly 4 or 8 mile course is a classic “home-town” event. WOW Members are eligible for a discounted $17 race entry fee which includes a tech t-shirt. Your coach will be there, will you? Details at http://www.brickyardrace.com   Note: Discount registration is for WOW members only. Current members will have an attachment to this E-mail. All others please join The WOW Team for all it has to offer. We rock!! Correction! Kara Waltz is a dynamite chiropractor and member of WOW. She spoke with us last week about injuries and I listed her contact information in error. Here’s the update:   “Thank you for including my email on your emails as a resource.  However, you listed my email incorrectly.  My correct email is kara@alivechiropractic.net and our website is http://www.alivechiropractic.net Thanks and see you Sunday! KW Weekly Workout Information This week’s current workout information will be confirmed and posted on the main website and on each local geographic site. http://meetup.com/gowowteam - Oakland, Berkeley, Alameda, Hayward, etc http://meetup.com/go-wow-team-oeb - Walnut Creek, Concord, Pinole, Martinez, etc.   http://meetup.com/go-wow-team-mc - Marin County http://meetup.com/go-wow-team-sf - San Francisco http://meetup.com/go-wow-team-sobay - South Bay Have a great week. I hope to see you! Coach Stephanie Tues – Track 6am Wed – Track 6:30pm Thurs – Track 6:30pm Sat – Long run or walk 8:00am Sun – Long run or walk or run/walk 8:00am Details? Go to http://gowowteam.com or follow this link Go WOW Team!  Become a fan of The WOW Team on facebook or twitter  “The greatest wealth is health” – Virgil