The Weekly Pep Talk January 11 - 17, 2010 continued... 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/this-week-with-wow for this week’s info. It is also posted for your geographic region on meetup. 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/sfrunners - San Francisco http://meetup.com/gowowteamoeb - 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 The Main Calendar of All WOW Events  is posted on the WOW site at http://gowowteam.com/calendar for you to review at any time. Because this calendar is dynamic, it can change! Please, always check back within a few days of the workout. The date and time should not change but, sometimes we have to change locations. In the 3 years that we have offered more than 600 workouts and have canceled less than 5! We don’t cancel even if it rains! Potluck - Friday, January 22 Potluck in San Leandro at 6:30 PM – Members, Guests or Those Interested in WOW are Invited! Mayra M is hosting the next potluck at her home in San Leandro and you are invited. Please try to come. You are welcome to bring friends, family, boys and girls. All are welcome. Bring a dish for 4 and a bottle of something to drink. RSVP's are required. Details are posted on our website and you may RSVP on your local meetup site, at http://meetup.com/gowowteam, or E-mail us. 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 gowowteam@gmail.com. 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 Week 2 of 2010 Workouts The details for our second week’s workouts are on http://meetup.com/gowowteam with times, locations, and descriptions and also on the website at http://gowowteam.com.  Please RSVP. It really helps us with our staffing and support for you. Shoe Clinic with Time Ketron last Sunday I hope you learned something from Tim about running shoes. He has a lot of information and it was great to hae his expertise right on site! As I mentioned Tim is offering a discount to any of you you WOW Members who buy your shoes from him. You will also get expert fitting. Remember to pay with check or debit or cash. No credit cards for the discount price.  10% Discount on Running Shoes and Equipment Tim is offering WOW Members a 10% discount when they mention The WOW Team. Bring in your old shoes 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!  New Website It’s up and running but still needs more content. Leave your comments and know that The Weekly Pep Talk will be posted on the site for your reference in addition to your getting this e-newsletter through your mailbox.  Track Etiquette Please 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 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 gowowteam@gmail.com. Chi Running Intro on Sunday Morning before our WOW Workout in Alameda As part of the first 6 weeks’ orientation to racing, WOW has invited Hazel Wood, a certified Chi Running/Walking Instructor to talk to us about Chi Technique. At our Alameda workout site. Many people have questions about preventing injuries, barefoot running and whether modern running shoes are creating problems. Hazel Wood, Certified ChiRunning Instructor, will be present on Sunday morning from 8 - 8:30 to speak about ChiRunning, to help WOW Team women learn how to achieve your best running and walking form.  This brief talk before our group workout will include Hazel's introduction and explanation of the Chi concept and will then be open to questions from the group. This clinic will happen immediately before the group takes off on its workout.  Hazel will be teaching several half and full day Chi Workshops throughout the Bay Area in January and February and offers a 10% rebate to all WOW Team members. Contact Hazel with questions at http://stridebystride.com. P.S. WOW has also invited Hazel to run with us along the Bay Trail so you can get another chance to speak with her during or after the workout.P.P.S.  There is a charge for WOW workouts. For pre-paid members there is no extra charge. For drop-ins, the $7 fee includes Hazels' presentation, followed by the running or walking workout after. We hope to see you there! P.P.S. Now that’s a lot of information! Take it in bits and pieces. In the interim be sure you get in those weekday workouts. And remember, you are going through a great journey. WOW is here to assist. Have fun, sweat a bit, get fit…with WOW! To Fitness! Coach Stephanie