The Weekly Pep Talk, February 8-14, 2010, Week 6 of Training for The Oakland Running Festival! This week is dedicated to Lauren G and Ashley C who ran the Kaiser Half Marathon on February 7. Good job! Dear WOW Participants and Interested Ladies, We are 6 weeks into our training for The Oakland Half Marathon and 5K and I see the difference. You are getting stronger, covering more distance and improving! Each of you, at your own level, is moving up in fitness. I commend you for your efforts! I’m planning to write an article about run/walk technique and our WOW Training program for novices. It is clear to me that a lot of you are not quite certain how to train so, this will be coming soon. Until then, remember the time/pace increments and train for time, not distance. Was last weekend gorgeous or what! After so much rain who could have asked for a nice day on Sunday. Even Saturday, at Sawyer Camp was a bit wet. But Sunday blessed us with perfect weather. We all needed it. Welcome to new members Kit, Carol and Sara P who ran with us on Saturday or Sunday. It was good to see Marly N out there again. I hope your new doggy enjoyed his workout at Point Isabel. Who got tired first - you or him? Thanks to Coach Rob and Jessica M for their quality workouts in Walnut Creek; to Sarah T who assisted me on Saturday; and kudos to Kerry S who marked the course for us on Sunday (9 miles) after running 6 or so at Sawyer Camp on Saturday. I couldn’t do this without your good will and expertise! WOW at The Kaiser Half Marathon - Ashley C, from the WC lululemon team ran Kaiser Half Marathon in 1'58". Great job Ashley! Lauren G (in the 60-64 age category) had this to say about her Kaiser experience. “It turns out I was 5th in my age group this year. The person who came in 4th was at 2:04, I was 2:11 and the person after me was 2:16. Each race is different. It was a gorgeous day and I'm happy I ran. I can't complain about 10 minute miles. This was my fastest half marathon. Last year it was 2:14." This was a personal best for Lauren by 3 minutes! I'm proud of both of you ladies. Now, on to Oakland! The WOW Team Challenge – Claim Your prize for your first 10 hours of working out with THE WOW Team - I ordered the prizes today! They will arrive soon. Be sure you have tallied up your time. If you need a form, ask me at our workout or go to http://gowowteam.com/wow-team-challenge/ for the details about how to collect your prize for Level 1. Now, on to Level 2! Drawing Winners - As promised, I have drawn a name from each week for the past 5 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 claim your prize. Winners are: Sarah K - Week 5, Susan G – Week 4, Kerry S – Week 3, Joanne G – Week 2, Sheryl G – Week 1 Happy Birthday to Karen Osborn. Go for the gusto on February 14! Special events and more. Mark you calendars! February 10 – 11 – Boot camp for our track workouts. This is going to be fun! If you are experienced you can bring hand weights and/or resistance bands. Otherwise, just show up! February 21 – ALL WOW Members Fun Run/Practice in Walnut Creek with a brunch afterward sponsored by lululemon. Must RSVP by February 15 February 28 – WOW Members will do their 12 miles, 2 hours 40 minutes, or 60 minute workouts at Sawyer Camp, San Mateo. March 7 – All WOW Members will meet in Oakland to practice on the actual half marathon course March 21 – Lake Merritt Practice/Taper and Pre-Race Pep Talk March 27/28 – The Oakland Running Festival! April 18 –Martinez Brickyard Race for Walkers and Runners – WOW Team Discount May 16 – Bay to Breakers – WOW Team is part of the Club Running Discount Registration - Bay to Breakers – Register with WOW for the Running Club Challenge and get a discount - May 16, 2010 – Always the third Sunday of May. Read all the details at http://gowowteam.com/wp-content/uploads/2010/02/2010-Running-Club-Challenge-ING-B2B-_WOWv2_.pdf Details? Go to our website at http://gowowteam.com/mark-your-calendars/ Meetup.com Sites for The WOW Team – We’re in 5 Different Regions! - Check out all the links on our website at http://gowowteam.com/wow-meetup-sites/ You are an awesome group of women! We become even more amazing when we are there for each other; helping, sharing, enjoying workouts, friendship and the wonderful feeling of being fit, together. To Success! - Coach Stephanie "The only lack or limitation is in your own mind." - N.H. Moos