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!