Category Archives: The Weekly Pep Talk Revisited

Archival Issues (some not published on the website before) going back as far as 2007. Weekly newsletter for Go WOW Team.

The Weekly Pep Talk Sep 14 through Sep 20, 2009

Reposted from the original email

Two weeks worth! We’ve got a lot happening!

Coach Stephanie Atwood

This issue is dedicated to Marly N, who is running a race in Portland this weekend. Have a great race!

Dear Ladies,

Talk about training. Fall is definitely the training season and most of us on The WOW Team have some specific goals coming up. this weekend, In addition to Marly in Portland, we also have the fun race at Cesar Chavez Park, sponsored by the local UN Peace Association. We all plan to meet at 8:30 at the entrance to the park on Spinnaker and Marina (same as our previous fun run in July). We can pick up bibs, register, and prepare for the 5 or 10K races (walk or run) plus some of you will be doing extra miles.

Also, there is a festival afterward so this will be a fun time to gather and socialize. Come on out! You can still register on race day. Should be fun…

Gini H, when do we get to hear about your half marathon in Canada? I hope it went very well. No hurricanes this year, that’s a start.

All workout information is always on the site at AND please RSVP, if possible, on

You ladies are improving! We were talking about this at both track workouts. There were fast times out there!The continuity of the track workouts really does create improvement. Now, the weekend workouts create endurance and both are important for fitness. If you attend both workouts you will notice the improvement faster but they are both important to your overal fitness and to keep things more interesting.

Please try to make it to the Potluck on September 25, next friday. All WOW Members and interested women are invited. This is just an eevening to talk, eat and get to know each other.

However, I had an idea that we should hold an equipment auction. If you have any kind of sports item that you would like to “sell” we’ll auction it off at the potluck. The WOW Team will take $5 off the top and all other fees go to you! I have a running pack and some shoes in good condition that I’m going to try to auction off. Race t-shirts, shoes, packs, clothes, gently used running/sports gear can be brought for the auction. Let’s see what happens! Bring your checkbook or cash. Bring those running shorts that are now huge since you’ve become so buff! Be sure that everything is clean and establsih a starting price for your item.

Taper for The San Jose Rock’n’Roll Half Marathon on October 4 – Here’s the Program
San Jose Rock’n’Roll Trainees taper weeks are coming up starting September 21. The WOW Team has a few women participating. Here is a list of those I know are involved: Kerry S, Jen W, Jeanetta M, Anybody else?

Tapering will start this next week although with a half, we don’t do much tapering. Be sure to get a lot of rest and eat well these last few weeks.Also, start visualizing your successful running of the course and crossing the finish line. Now it’s time to get into the mental stuff…

Here’s the training part:

September 21 – 27, 2009
Monday: REST
Tuesday: Cross train 60 minutes
Wednesday: Intermediate Track workout with 10 ñ 20 min warm-up, 5 X 1K with 400m RI, 10 min. cool-down
Thursday: REST
Friday: 1 mile easy, 4 miles at tempo pace, 1 mile cool-down
Saturday: Rest
Sunday: Run 10 steady (ideally your HMP) at half marathon pace

September 28 – October 4
Monday: REST
Tuesday: Run 3 miles fartlek style
Wednesday: 3 miles on the track at race pace (HMP)
Thursday: REST
Friday: 3 miles or 30 minutes easy (with a few “pick-ups”)
Saturday: REST
Sunday – Race Day Run like the wind!

Weekly Pep Talk Issue 2, Start Dec. 3, 2007 Revisited

Ask About Running
The Weekly Pep Talk
Second Issue
This week is dedicated to Jamila S. (who balances family, friends, & running with grace)
Monday, December 3 – Sunday, December 9, 2007
Week 48 in 2007
Send comments to:

Hello to All!

I hope you enjoyed last week’s inaugural issue. The holidays are upon us in full force with rich food and increased social obligations. It becomes even more difficult to get exercise now with the short days in addition to holiday happenings yet, it is certainly important!

I’d like to talk about Cross Training a bit because it can help you get in your needed exercise while dealing with all the challenges to your time during the winter holiday season, even when running isn’t possible.

Cross training, for runners, refers to exercises that are different than running. This could be almost any form of conditioning that gets your heart pumping at a minimum level and duration. So, if you walk instead of run, you are cross training. If you swim, you are cross training. If you do yoga, you are cross training. The caveat here is that the activity needs to be done at a minimum heart rate level of 60% with continuous movement for at least 20 minutes or you are not replacing your running with another type of fitness training. You must have an equal or greater level of intensity to the exercise in order to replace running as your cardio-vascular training method.

Cross training, specific to runners, refers to exercise that compliments, but does not include, outdoor/distance running, AND increases the heart rate to 60% or more of maximum heart rate* for 20 minutes or longer.

Another factor to consider is that you will not start out at a 60% rate. Your heart begins exercise somewhere significantly below it. When I’m on the elliptical machine at the gym it usually takes about 10 minutes to get up to my 60% rate. So, give yourself a minimum of 5 minutes to warm up and another 5 minutes to cool down at the end. Your total workout will be a minimum of 30 minutes. This is why, in our track workouts, we always warm up a bit before getting into the meat of the workout.

This is not to say that activities like gentle yoga or easy walking lack merit. That is not the case. They are forms of movement that stretch and strengthen different muscle groups, but they are not increasing cardio-vascular strength or capacity. Stretching activities and other exercise, even if not rigorous, is important to runners for balance as we tend to have major muscle groups that get no attention while other groups (our quadriceps, for example) get REALLY STRONG. I’m differentiating here to clarify my definition.

More on cross training, stretching, and other exercise in future issues. I hope this was a good beginning for you.

Christmas Classic and Miracle Mile, Sunday, December 23, 2007, Sponsored by Ohana Road Runners. This is a great time to get a PR on your mile! The course is DOWNHILL! If you’re up to it you can also run the 5K. I have run with this group before and always have a lot of fun. You May Run Or Walk. You may sign up on the day of the race (or in advance). All is well organized, low key and their races always benefit a local charity.
Details are also listed on the Calendar.

As mentioned in the first issue, I offer training schedules for the runs listed below. To know when to start your training and to view the schedules go to and look under Files. Presently the schedule for the Kaiser Permanente in February is listed for both the half marathon and the 5 K. Also look at the Calendar for upcoming events and the starting dates for these other runs.

• The Kaiser Permanente Half Marathon & 5K February 3, 2008
• The London Marathon April 13, 2008
• The Boston Marathon April 21, 2008
• The Bay to Breakers/San Francisco May 18, 2008
• See Jane Run Women’s Half Marathon & 5K May 31, 2008
• The San Francisco Half & Full Marathon & 5K August 3, 2008
• The Disneyland Half Marathon and 5K August 30/31, 2008
• The Chicago Marathon October 12, 2008
• The Nike Women’s Half and Full Marathon October? (couldn’t find)
• The New York City Marathon November 2008?
• The Honolulu Marathon December 14, 2008

Please send me information on other runs. I’ll check into them. I especially want to know if the runs are for women only and, if they are well organized!

How is the training going for the Kaiser? I know some of you are preparing for the half marathon. The 5K would be a great new year’s resolution to start working on now for you new runners or holiday partiers. You still need some motivation to get out there and run! Entry fee goes up after 1/11/08 and there is a limit to the number of participants. All race details are on the official website

Send me your stories, comments, and questions about life and running. My E-mail is

If you haven’t already joined the group website, please go to and join! I would love to have you as a part of this group of active, interesting women, who live a life style that includes giving themselves time for activity. The site offers articles, tools, and encouragement to keep up the good work!

• The Sunday walking/running program will launch on January 6. Full details out soon!

• Start thinking running tours. We’ll do one this summer and one in fall/winter. Details are coming soon…

• Hold on for the official launch of the Ask About Running Website

To calculate MHR with a simple formula try this:

Start with 220
Subtract your age from this amount
Subtract your resting pulse from this amount
Multiply this figure by 60%
Add in your resting pulse

This is your 60% heart rate, a standard percentage used to establish cardiovascular improvement with exercise.


220-40 = 180
180-60 (resting pulse) = 120
120 X.60 =72
+60 (resting pulse) = 132 Minimum Training Level Heart Rate (60%)

Have a great week! Enjoy family, friends and your time for exercise. I’ll be back next Sunday.

Stephanie Atwood

Copyright 2007 All Rights Reserved