The Weekly Pep Talk - February 15-21, 2010 Celebrate! We're more than half way to Oakland Running Festival Success! This week is dedicated to graphic artist, WOW Member, and photographer Ellen G. who took those marvelous photos on our website this week. Check them out! Thank you Ellen! Dear WOW Members and Interested Readers, Week 7 and going strong! Last week WOW Members training for the Oakland Half Marathon covered 10 miles or 2 hours, whichever came first. This is very impressive. Our 5K Trainees did at least 60 minutes and many of them did more! Good work! You are all getting fit! I hope you are having some fun doing it! Be sure to look at the photo on our website of the February 14 WOW Team at our Alameda workout. What a great group! Including Stephanie C, Lizzie V, Kerry S, Julie Y, Lauren G, Ellen G, Elke V, Coach Stephanie, Minming Wu, Sarah K, Jennifer W, Jennifer B, Jeanetta M, Sara N, Kara W, Melanie A, Gini H, Sharmaine M, Christy G, Kathryn L, Ann B, Susan G, Rachel C. As always, if I missed your name it’s because you didn’t sign in or I can’t read your writing! My apologies. Last week we had 3 new ladies join us – Ami and Timi came to the Piedmont track workout on boot camp night. Good workout ladies! Ginashowed up on Saturday at Java Beach in SF and got a tour of the Sunset. We headed up hill toward Stearn Grove and took a scenic route back to the ocean, returning to Sloat. Good run. Welcome Gina!

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Your Comments - Thank you for taking the time to do this. Take a look at our website at http://gowowteam/comments for a photo of Pat G, Lindsay J, and me, taken by Ellen G, along with comments from several of you. Love those comments! Keep 'em coming... Suggestions are great, too. Last week's boot camps in Piedmont and Walnut Creek got good reviews. I think the women pushed themselves differently than when they run or walk on the track. Did you like boot camp?

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Remember that ALL East Bay WOW Members will run at Lafayette Reservoir this weekend. The routes are hilly and are loops, not out and back so, check out the details on our website, and plan your workout accordingly. We'll be basing our runs or walks on time this weekend, not miles. For example, you might do the upper trail once (4.7) miles plus the lower trail (2.7) twice for 10.1 miles or the upper once and the lower once because they’re tougher than our normal training routes or, you might repeat the lower loop several times – just get into that rhythm… This workout, you want to be out there about 2 hours, no matter what your pace. 2 ½ hours should be maximum. We’ll go over this again on the morning of our workout. Incidentally, the Sunday workout is not closed, even if you didn't get a chance to RSVP yet. Please come and put in your time/miles and celebrate with all of us. You have made great strides and deserve a little party. Thank you to lululemon for hosting this brunch. In addition to food, everyone who participates in our workout Sunday will receive a fun run finish ribbon. So, bring a friend to this free event and introduce them to The WOW Team.

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The WOW Team Challenge – turn in those times! If you have worked out with WOW more than 10 hours, you are ready for your first prize. Bring your tally sheet to the next workout or mail or E-mail to go@gowowteam.com and you are set for your first prize. Not sure how to tally? Go to our web page at http://gowowteam.com/wow-team-challenge and copy the tally form.

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We're a Team! The Shape up SF Walking Challenge is back in 2010 The WOW Team is signed up and ready for you to join. Just go to the link below and look for our team under the join team menu. We’re listed as Go WOW Team. Anyone, anywhere can join and get prizes for walking, running, exercising of any sort. It’s fun and it helps keep us on our fitness targets. http://www.shapeupsfwalkingchallenge.com/home  

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Race Discounts March 27/28 - The Oakland Half Marathon and Twilight 5K = $5 WOW Coupon Code  - Whether you register for the Twilight 5K on March 27 or the Half Marathon on March 28, you can save some money by using our WOW Team Discount. It is also a bit cheaper to sign up on Active.com rather through register by mail. The link is http://www.oaklandmarathon.com/Registration.htm  When asked about the name of the group put Go WOW Team! The $5 discount code is WoW2010.  It is case sensitive. The same discount applies to all races. We were given 50 total slots so sign up soon!  Please let me know if you have questions. April 18 – Martinez Brickyard – 4 or 8 Miler in Martinez $17.00 (good price!) See attachment May 16 – Bay to Breakers – 12 K, 7.2 miles. Group Discount for $39.00See attachment July 25 – SF Marathon, Half Marathon, 5K, Progressive Marathon – Discount TBA

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Volunteers needed for our upcoming training workout on the Oakland Half Marathon Course. Bring out the spouse? The WOW Team and LMJS will practice on the actual course on March 7. We need:

1. A bicyclist or two to mark the course in the morning. Time requirement (6:30 to 8:00 AM approximately)
2. People to “man” the aid station at 6 miles (approximately). This can be any age. We’ll offer water, energy drink, gu, and oranges (maybe). This could be an individual, a family, friends, whatever. Time requirement from (8:00AM to 10:00 approximately).

Please let me know if you are interested in assisting. Contact Coach Stephanie at coachstephanie@gowowteam.com  I hope to see many of you this weekend. Enjoy your training.  To Fitness and Friends! Coach Stephanie Atwood http://gowowteam.com