The Weekly Pep Talk

Posted on January 25, 2012 by Coach

The Weekly Pep Talk - Moving and Grooving and Finishing Week 3
Start January 23, 2012

Words to live by:
I constantly remind myself that resting takes confidence. Anyone can train like a mad man but to embrace rest and to allow all the hard training to come out takes mental strength. – Ryan Hall

Woman of the Week: This week goes to Eileen Killory. You are getting stronger and giving so much to your team mates. Thanks Eileen!

Coach Stephanie’s Tip: The improvement phase comes from the recovery and rest portion of your training. So train hard and rest with conviction!

Dear WOW Women and Interested Readers,

It is Tuesday night and I am working hard to get this out to you. I am actually putting on a webinar tonight with Fit Approach. It is called 3 Essentials to Improved Running. If it goes well, I may do it again. Any interest?

On to training…We had another great week and I am seeing the determination in you getting even stronger as your bodies get stronger too.

Some of you are talking pain and we are getting these issues addressed right away. This is so smart! I’m really proud of you.

You are also listening to the purpose of each workout – tempo, endurance, and speed. I want you all to train smart and have amazing success. This will come from listening to your bodies and listening to what I offer in my coaching and learning modules.

And finally, be sure to follow the training programs for your specific distance and goal. This week I will not post them in this newsletter. Try to follow the entire week’s worth of training, all of which is available to you on the website.

I want to thank mentors Eileen K and Michaela R for helping out last Wednesday at our workouts at Lake Merritt and Walnut Creek. With a dark track at Las Lomas, participants Miriam, Anna, Amanda, Christie, Michaela and I still did a timed 2 mile after our warm-up. What good sports you all were!

Eileen led the workout at Lake Merrit since I was in Walnut Creek. From all reports she did a great job and no one was lost! Thanks Eileen.

Saturday, I met Christy G at Lake Merritt, for her morning walk group and we had Dawn, Willie, and Michelle join us. They are ready to train for Nike or the San Jose Rock’n’Roll Half Marathon. Who else wants to do one of these?

Sunday, we had a great turnout and the first 60 minutes of our workout was rain-free. Then, the rain came down pretty steady but did not dampen the spirits of the WOW Women. Everyone who had 100 minutes (or 9 miles) to do, finished the task. Marvelous!
The talking test, as opposed to using too many electronic devices worked quite well. You are a good group of women! All 22 of you who showed up on Sunday!

This week’s pep talk is going to be very short because I am short on time to get it out to you and the rest of the week is crazy.
Be sure to post your questions on the Winners Circle, our public facebook page, or meetup. I’m always interested in hearing from you.

Go WOW Team!
Coach Stpehanie
P.S. You are all awesome! Don't forget it!

Recap from prior weeks:
Be sure to look over the Resources Page on the WOW Team website to realize ALL the VALUE of your WOW Membership. Here is the link http://gowowteam.com/resources

Post on Winners Circle every week – From Eileen’s great idea of starting a living WOW journal I am requesting that each of us post a training entry of some sort each week, on the Winners Circle. I will start today and encourage everyone to follow suit. This is a way for you to be accountable to each other and to share your thoughts and feelings about your training – ANY ASPECT! Let’s see where we can go with this. http://www.facebook.com/groups/244142088969843/295132213870830/

Relay Teams – Could I get an update from Iris on team 2, please? Are we starting a third team?

Register now for your chosen race at the Oakland Run Fest. WOW Members get a $5 discount. The code is on our web page under the Resources Tab “For Members Only”.

Arrive early; win a prize – WOW Sunday workouts start at 8:00. Please try to be at the meeting area, ready to rock and roll at that time or sooner. To reward those of you who follow through with this I’m offering a drawing of Celliant sport socks and sweat bands, while they last. everyone who arrives by 7:59 AM, will be given a drawing ticket when they sign-in and we’ll handle the drawing right before we take off.

This week details:
Look on meetup for locations and follow your training program for day to day details. Please RSVP.

Important! Our weekend workouts are not based on speed. The purpose is ENDURANCE. Each running workout has a reason. Please be aware of them.

Remember, we are in this for a lifetime! Build your base, get your strength, and remain uninjured so that you can run like a gazelle when the time is right, and for the rest of your life!

Upcoming random races and opportunities:
Feb. 19, 2012 – The Arizona Marathon, Half Marathon, Relay, and 5K, http://www.thearizonamarathon.com
March 25, 2012 – Oakland Running Festival, http://www.oaklandmarathon.com
April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
May 17 – 19 – Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com

Your Membership includes:
*Several workouts throughout the week in various locations with our main workouts on Wednesday and Sunday
*Learning modules that take you from couch to accomplished. These webinars offer invaluable information that will make you a better runner and take you, step by step, through the entire running process from your first step to crossing the finish line in your chosen race.
*Online coaching with Coach Stephanie
*Training programs for 5K, 10K, and half marathon with daily instructions
*The Winners Circle
*Cross training is described in the modules and starts with Module 1.
** Power Walk/Recovery Walk description is available on Module 1, From Dream to Reality
***Workout Basics are described in Module 1 of the online learning modules.

Photo of WOW Team Mentors at opening day, Jan 8, 2012. Julie Y, Lesley T, Elyse T (SF Sport and Spine), Robbi C, Ann R, and Eileen K. Taken by Lauren Ganes.

Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team public facebook page and I'll do my best to post a response there within 1 business day. Members can post on The Winners Circle, our private facebook page. I'll check in on both. Go WOW Team!

Marathon Minute - Technology?

Posted on January 19, 2012 by Coach

Go Lauren Go! Crossing the finish of the Walk-It 5K, May 2011

by Lauren Ganes, Marathon Coordinator

Part 1

How much technology do we actually need to rely on while we are running? For the majority of my running life I simply used my watch, noted the time I started, and what time I finished.

I would usually decide ahead of time how many minutes I was going to run. If miles were marked on the trail, I could figure out my exact pace by dividing the time by the miles. Most of the time I would simply enjoy the sights and sounds while running on my own, or the conversation when my daughter or a friend joined me. For my very first marathon I used my watch and all my training runs were based upon time.

When preparing for my first half marathon in December of 2005, I determined my longest run would be 2 hours. The half marathon took me a little more than two and half hours to finish, including running in sand, but I ran continuously.

I have now succumbed to the new technology. While training for a 4:30 marathon I needed to know what pace I was running so I could reach my goal. I do my Garmin to keep track of my miles and let me know my pace and then I decide if I need to speed up, or even slow down if I want to keep a specific pace for a long time. But so many times I like to leave the technology behind and just stay in the moment and run.

I loved Ann R's post on the Winners Circle, January 14. With that in mind, I want to urge WOW Team members to get back to the feeling of running without our technology. Let’s go out for the long run this weekend and focus on running without tuning into our gadgets; let’s use our watches to keep track of the minutes on the trail.

Enjoy your 60, 70, 80, 90 or 100 minute run this week-end!

Go WOW Women, You can do it!

Note from the Coach: Lauren has hit the nail on the head. Let's simplify our workout this weekend and (also) accomplish our goal which is to get out there and move for a certain amount of time.

GPS, Heart Rate Monitors, and sensors can change something wonderful into a frustrating, workout nightmare where you forget to listen to your body and put all your energy into a piece of beeping, digital technology.

This weekend, listen to a WOW Buddy talking and skip the sensors. You might be surprised how pleasant and fulfilling a workout can be without all those techno distractions!

Track!

Posted on January 19, 2012 by Coach

Heidi H and Ellen G striding strong at Cesar Chavez Park in Berkeley

Track Workouts for the week of January 16-22, 2012 written by Coach Stephanie

Intermediate to Advanced Runners
Warmup 10 - 20 minutes
6 X 800m at slightly more than your 400m pace (5 - 10 secs per lap additional) with 1 1/2 min rest in between each interval. Focus on breathing and quick turnover.
Cool down jog or walk 5 - 10 minutes
Stretch

Novice to Intermediate (less experienced runners and walkers)
Warmup 10 - 20 minutes, walking, jogging, dynamic stretches
4 X 400m hard (walking or running) plus 400m steady immediately following (not easy on this 400m but slightly slower than the first 400m) with 3 min rest in between sets. Focus on breathing and light, mid-foot strike. May want to shorten stride and see if the foot strike gets "lighter".
Cool down jog or walk 5 - 10 minutes
Stretch

Note: The important part of both workouts is that you work at a level that is really hard!

Try taking your pulse and measure if you are in the 95% range immediately following the hard part of the workout.

P.S. It is difficult to get a heart rate monitor to work accurately on track workouts due to the short spurts of activity and the way the monitor tracks your movement. I recommend not using them or continually checking them. They can be very distracting! - Coach

The Weekly Pep Talk

Posted on January 17, 2012 by Coach

The Weekly Pep Talk
Start date January 17, 2012

Words to live by: The irony is that the person not taking risks feels the same amount of fear as the person who regularly takes risks. - Peter McWilliams

Woman of the Week: There are so many wonderful women in our group! This week, however, I would like to highlight Beth Wrightson who is such a gem. Current mentor, organized, always helpful to me and, the best part, recently engaged! Go for it Beth!

Coach Stephanie’s Tip: Every running program has 3 elements for improvement: Speed, Tempo, and Endurance Workouts. Each has a purpose. Be clear on what they are and why you are doing them. (Online Module 2 talks about this.) Modules are available to Best of the Best and Regular Subscribing Members. Not certain where you fit in? Check our membership comparison graph at http://gowowteam.com/faqs/compare-memberships

Dear WOW Members and Interested Readers,

Last week was week 2 of our Oakland Run Fest Training and you women are going strong! I want to congratulate Ann R, Beth R, and Filomena B for braving those cold temperatures at Kezar last Wednesday morning. It was COLD! I stood and timed (which was no picnic) while the women did repeats of 400’s and surprised themselves with how much they’ve improved! Yes, speed will come if you stick with the workouts. They proved this.

On Wed. evening, the Lake Merritt group had its own speed test and women were flying! They took me seriously when I said to go hard and fast. Almost 20 women pushed the pace around the lake. This included newcomers Colleen B and Christie R. Good to see Jeanetta M out there going strong and Tami and Lesley completed a brisk fitness walk. Everyone got in a good workout.

Now is definitely the time to listen to your bodies as we add stress through following a regular training program. Please remember to look and listen to the 6 online training modules made to explain all of these training details. You are missing out on a lot if you are not tuning in on Sundays at 4:30 or listening and watching these module on your own schedule.

Our weekend workouts are so diverse! Saturday, we only had Ann R, Elaine P, and me. I was plodding along at a slow walk and Elaine was kind enough to walk with me. Thank you.

Ann ended up running on her own but, as it turned out, I think she got a lot out of it. Please look at her wonderful journal entry made on January 14 in the Winners Circle. If the short link doesn't work, here's the whole thing.
http://www.facebook.com/groups/244142088969843/298011743582877/

Sunday was also COLD but we had a great turnout with more than 20 women at Lafayette Reservoir! Go Ladies Go! We practiced a bit on hill technique then I sent you out to test your new skills. We completed 1 – 3 laps using our newly learned techniques and as Lizette said on facebook “loved the hill training-- I think I had the biggest ear-to-ear grins running down those hills”.

Yahoo! This is what I like to hear!

Be sure to check out the photos from Sunday. Lauren G took some great ones. They’re on meetup, facebook, and will also be on our website when I get to it! Thanks Lauren!

You have plenty of opportunity with the WOW Team. Today I want to remind you of 2 important points:

Listen to your body and,
If you don’t show up, nothing will happen!

Enter your WOW Team Training Experience on the Winners Circle Journal – Please, follow the wonderful explanation from Eileen as to the purpose of keeping a WOW Team/Winners Circle Group Journal and post your personal entries. Here is Eileen’s explanation on facebook http://www.facebook.com/groups/244142088969843/295937230456995

Runner’s Feast, February 3 – Check out the meetup details for our upcoming Runner’s Feast, a delicious, seasonal, nutritionally balanced meal made for runners (and fast walkers). This is our inaugural dinner and it’s open to the public. Bring a friend or spouse. You MUST RSVP and pay by January 30. http://www.meetup.com/GoWOWTeam/events/42794912/

The Oakland Run Fest Races – You need to register on your own for your chosen race. Check in soon if you want to do the relay! Iris T was organizing a second team and can be contacted through the Winners Circle or at the workouts. You can check with me or your mentor if you don’t yet know Iris.

WOW Members do get a discount and it is on our website but requires a password. The password is case sensitive and is only available to subscribing members. Ask for details on the Winners Circle, or ask your mentor, or ask Coach Stephanie. http://www.oaklandmarathon.com/Registration.htm

This Week’s Details:
Wed :

SF Track at 6:30 AM at Kezar
Walnut Creek at Las Lomas Track with Coach Stephanie at 6:30PM
Lake Merritt Tempo Run in Oakland at 6:30 PM led by Eileen Killory

Saturday: Walk or Casual Run at Lake Merritt with Christy and Coach Stephanie at 8:30 AM

Sunday: Point Isabel, long run at 8:00 AM (arrive early and get entered in our free drawing)

Weekend Workouts:
5K Trainees – Follow the pre-week program until February 12. You are building up to 60 minutes at 5 minute increments or, if you are already at 60 minutes, try to pick up the pace a bit, each week.

10K/Relay Trainees – Still at 60 minutes, in pre-week training until January 28/29. This training assumes you have done a 5K in the last 6 months and are building from a base. Keep trying to increase your speed (or intensity each week) before we start adding extra time to the workout. Note: There is not a 10K race at ORF, only the relay. We are using the 10 training program for our training.

Half Marathon Trainees – we are already up to 100 minutes OR 9 miles whichever comes first (this is adjusted from the printed program just slightly. This is an Endurance Run so DO NOT push the pace. Let your body ease into the new distance or time, whichever comes first.

EVERYBODY!! Increasing speed and distance at the same time is a No/No. First distance, see how it feels, then pick up the pace when you repeat the same workout.

Have a great week. Be strong, happy, and remember that we are here for you.

To Fitness, Friendship, and Fun! Go WOW Team!
Coach Stephanie

Photo 1 - Beth W at Inspiration Point. Upping the miles to train for a half marathon.
Photo 2 - Warmup on a cold morning at Lafayette Reservoir
Photo 3 - Hill technique practice at Lafayette Reservoir
Photo 4 - Coach Stephanie jumping for joy at Lafayette Reservoir
Photo 5 - Christina, Aarti, and Ann at the UN Peace Run in Berkeley

Photos taken by Lauren G. Thanks!

Track!

Posted on January 11, 2012 by Coach

Track Workouts for the week of January 9 - 15, 2012 written by Coach Stephanie

Intermediate to Advanced Runners
Warmup 10 - 20 minutes
8 - 10 X 400m at max speed with 2 min rest. Focus on breathing and quick turnover.
Cool down jog or walk 5 - 10 minutes
Stretch

Novice to Intermediate (less experienced runners and walkers)
Warmup 10 - 20 minutes
8 - 10 X 400m at steady speed with 2 min rest. Focus on breathing and light, mid-foot strike. May want to shorten stride and see if the foot strike gets "lighter".
Cool down jog or walk 5 - 10 minutes
Stretch

The Weekly Pep Talk

Posted on January 10, 2012 by Coach

The Weekly Pep Talk
Start date January 9, 2012

Words to live by: Instead of comparing our lot with that of those who are more fortunate than we are, we should compare it with the lot of the great majority of our fellow men. It then appears that we are among the privileged. - Helen Keller

Woman of the Week: Cynthia Bagby, you are going to do this, lady. WOW is here for you! Go Cynthia!

Coach Stephanie’s Tip: Every workout has 3 basic components: 1) warm-up/dynamic stretching, 2) The Workout, and 3) cool down/static stretching. Each has a purpose. Be clear on what they are and why you are doing them. (Module 1 in your Couch to Accomplished Program covers this.)

Dear WOW Women and Interested Readers,

Welcome to 2012! I especially want to greet all the new women who joined WOW activities this past week. We are headed into an incredible year of opportunity. I’ve included a recap of last week and additional details on the upcoming week. I look forward to seeing all of you on a regular basis. Be sure to familiarize yourselves with the numerous resources available to you through the WOW Team and take advantage of them!

The WOW Team is for you and about you. Go for it!

What a great opening week! We started off 2012 with a “Current Members Only” track workout. Lauren, Robbi, Beth, Rowena, Julie, Ellen, Kathy, Lesley, Eileen, Christy, and Laura were in good form as they took on a 2 mile timed run at Piedmont track.

On Friday night I hosted a Mentor Appreciation and Preparation Dinner and put our incredible mentors to work! Lauren, Robbi, Beth, Julie, Lesley, Eileen, Christy, Laura, Michaela, and Ann have volunteered their time and expertise to help out this season. We had good food, drink and lively conversation. These incredible women will be there for you this season and are a priceless asset to the WOW Team.

The mentors embody the vision that WOW represents which is to give back and share the benefits of fitness with other women so that ALL WOMEN have the opportunity to make fitness a part of their life and lifestyle, forever! Thank you, wonderful mentors!

Saturday, a small group of women gathered at Chabot College for a full day, pre-season clinic. Lizette, Yukiko, Ann, and I had a great time going over the why and how of effective running. We talked and we practiced. Except for no open bathrooms, everything was perfect for the day. The Chabot Track is gorgeous and the weather was perfect. Thanks for participating ladies.

Sunday was the big WOW Team Season Kickoff, second only to the Superbowl! What an awesome group of women!
With a super turnout and obviously motivated women, I want you to utilize ALL the resources WOW has for you as you go through your training. Be sure to look over the Resources Page on the WOW Team website to realize ALL the VALUE of your WOW Membership. Here is the link http://gowowteam.com/resources

Post on Winners Circle Every Week – From Eileen’s great idea of starting a living WOW Team Journal, I am requesting that each of us post a training entry of some sort each week, on the Winners Circle. I will start today and encourage everyone to follow suit. This is a way for you to be accountable to each other and to share your thoughts and feelings about your training – ANY ASPECT! Let’s see where we can go with this. http://www.facebook.com/groups/244142088969843/295132213870830 Note that this link only works for members.

Relay Teams – If you want to be part of the Oakland Run Fest Relay, where 4 women run, as a team, over the marathon course, contact Eileen on the Winners Circle to get the details. Do this soon as the relay filled early last year.

Register now for your chosen race at the Oakland Run Fest. WOW Members get a $5 discount. The code is on our web page under the Resources Tab “For Members Only”. March 25, 2012 – Oakland Running Festival, http://www.oaklandmarathon.com

Arrive Early; Win a Prize – WOW Sunday workouts start at 8:00. Please try to be at the meeting area, ready to rock and roll at that time or sooner. To reward those of you who follow through with this I’m offering a drawing of Celliant sport socks and sweat bands, while they last. Everyone who arrives by 8, will be given a drawing ticket when they sign-in and we’ll handle the drawing right before we take off.

This week details:

5K Trainees – If you have not completed a 5K Race within the last 6 months, this is my recommended race for you.
We have 6 weeks of base building so relax and get yourself stronger, gradually. Pre weeks continue until February 12 when we will jump in to Week 1 of our 6 week training program.

Pre – Weeks: Monday, Rest. Tuesday, cross train.* Wednesday, on track with the WOW Team or work on your 2 mile timed workout. Thursday, Rest. Friday, Walk/Run 30 minutes total with 5 min warm-up, 5 X 1 power walk alternating with 5 X 1 recovery walk**, 10 minutes steady walk or easy run, 5 min cool-down walk. Saturday Rest or do 30 minutes of your chosen exercise (not running).

Sunday, workout with WOW, 60 minutes total, 5 min. warm-up walk, 5 X 1 power walk alternating with 5 X 1 recovery walk, 45 minutes steady walk or jog.***

10K/Relay Trainees – If you have completed a 5K or longer race in the last 6 months, this might be a lot of fun for you. We are in pre-week training until January 28. Follow the details on the 8 Week 10K Novice Training Schedule on our website. (This training applies to any of you who have not raced farther than a 6 mile race in the last 6 months.)

Weekend distance total is 60 minutes. Details on the training program.

Half Marathon Trainees – Half Marathon trainees should have participated in a 10K or longer race within the last 6 months and have continued their base training since then. Based on our 60 minutes from last weekend, we will build up to 80 minutes (or 8 miles, whichever comes first) this Sunday. Important! Our weekend workouts are not based on speed. The purpose is ENDURANCE.

I want you to put in the time and not push the speed. If you are not able to do this without pain or aggravation, I want you to seriously consider a shorter distance for the March race and build up to your half marathon for the See Jane Run Half Marathon (June 5) or other later races. Remember, we are in this for a lifetime! Build your base, get your strength, and remain uninjured so that you can run like a gazelle when the time is right.

Even runners get dressed up once in a while. You look lovely Kathy! Happy Birthday: I missed entering Kathrina’s January birthday last week. It’s toward the end of January so; join the ranks of the old ladies Kathy W. Happy Birthday!

Have a good week of fitness and stay active. We’ll be moving and grooving on Wednesday, Saturday, and Sunday so, see you soon!

To Fitness and Friends!
Coach Stephanie

P.S. Don’t miss out on Lauren’s informative bits and pieces about half and full marathon training in The Marathon Minute on our website.

P.P.S. - There are some great photos of last weekend on facebook and our website. Don't miss them!

Photo 1 - We'll be running on the Golden Gate Bridge soon. Check the dates on the WOW Team Calendar.
Photo 2 - WOW Team Women at the December 2011 CIM Relay
Photo 3 - Kathy reads her 2011 WOW Team Congratulations Certificate handed out at our holiday celebration
Photos taken by Lauren G and other willing photographers. Thanks!

Photos from Kick-off

Gallery

Posted on January 10, 2012 by Coach

This gallery contains 11 photos.

We can thank Lauren Ganes and Laura Lance for these fun photos from the weekend. Thanks ladies!

Marathon Minute

Posted on January 10, 2012 by Coach

by Lauren Ganes, Marathon Coordinator
January 10, 2012

It was so exciting to see so many women participating on Sunday at the WOW Team January 8 “kick-off” to the 2012 season.

A number of women will be running the half marathon in Oakland on Sunday, March 25. There are now 11 more weeks to go before race day. This Sunday the long run will be 80 minutes of running, running and walking, or walking; or 8 miles—whichever comes first. This is a slight variation form what the training program says, as we increase our mileage gradually. We will also be practicing hills while training at Lafayette Reservoir.

Photo by Lauren Ganes

Oakland is great about letting us know that there will be 8 aide stations along the Half Marathon course. There will be water and lemon-lime Gatorade at each station. Some stations will also have various flavored Gu gels. It is a good idea to try both the Gatorade and the Gu during your training. If either of these do not agree with you, you’ll know to bring your own supplies on race day.

On your mark, get set, run! GO WOW TEAM!

The Weekly Pep Talk

Posted on January 4, 2012 by Coach

The Weekly Pep Talk
January 4, 2012

"It's not my job to motivate players. They bring extraordinary motivation to our program. It's my job not to de-motivate them." - Lou Holtz

Woman of the Week: Kiera Newton, winner of the free registration for upcoming Oakland Half Marathon. Go Kiera! (Kiera is third from the left with team mates Filomena, Lauren, Kiera, and Kosheno)

Coach Stephanie’s Tip: Steady as she goes. Jump into 2012 full of vim and vigor but temper that energy with a bit of patience. Good things come in fitness through time and dedication. You will reach your goals if you are patient and realistic, along with getting TOTALLY PSYCHED about the great things in store for you in 2012!

Dear WOW Women and Interested Readers,
I am EXCITED about 2012! We have an incredible year ahead and it starts this week! As our first week of training for the Oakland Run Fest I want to encourage each of you to push your limits. In other words, I encourage you to dream big and train hard.

This, as most of you know, does not mean to train for too much too soon. What I mean is that I want you to set a goal and put your heart and soul behind accomplishing it. I will help you with being realistic about distance and speed and how to improve. Your team mates will provide the encouragement and moral support. You need to bring the motivation. I don’t want you sabotaging your goals by not allowing time or not truly committing to the task at hand.

We are going to have a lot of fun! There is nothing better than training with others, making new friends, and learning a new skill while working toward a substantial goal. I want you to leave each workout feeling psyched about the next one! I want you to be tired and proud of what you’ve accomplished. I want you to work hard and know that you are making progress, with each step!

The first step is to come out and get moving with WOW! We have our veteran WOW Members returning Jan 4. Yahoo!

New participants are encouraged to come to our Pre-Season Race Introduction Clinic on Saturday, Jan 7 and/or our Training Kickoff on Sunday, Jan. 8.

Details for the many wonderful things that happen with the WOW Team can be explored, initially, by going to our website and clicking on the Resources Tab. The WOW Web Address is http://GoWOWTeam.com.

2012 has so much potential. Let’s jump in with our eyes wide open, ready for the wonders of fitness, friends, and fun, all in one package…The WOW Team!

Go For It! and Set that Bar High!
Coach Stephanie

And the winner is! Kiera Newton is the lucky winner of our Oakland Run Fest Drawing. OK Kiera, time to get serious about your training…

Happy January Birthdays - Laura Lance, Coach Stephanie, Iris Torres, Pamela Brenman

Oakland Relay Teams – If you are interested in this topic, please contact Eileen by posting on the Winners Circle to let her know of your interest. I believe she was forming a team.

Questions, Comments? – Start at the Resources Tab on our website and take it from there

Set your goal. Take action. Get Moving! Go WOW Team!

Go WOW Team is an all women's, year-round training group. The kick-offs are open to EVERYONE. We hope to meet you soon!

Note: If you have a question but cannot attend please post your question on the WOW Team facebook page and I'll do my best to post a response there within 1 business day. Go WOW Team!

Track!

Posted on December 29, 2011 by Coach

For the week of December 25 - 31, 2011

Intermediate to Advanced – Track Workout – 10 - 20 minute warmup plus dynamic stretches. 1 mile with 2 min recovery X 2 (at your 10K race pace)* 4 laps jogging cool-down, Stretch.

WOW winners at the UN Peace Run, September 2011

Run/Walk – 10 - 20 minute walk/run or easy jog warm-up (depending on your speed) plus dynamic stretches, 1 mile with running 1 lap hard, one lap for recovery, half lap hard, half lap recovery X 2, 1 lap hard, one lap for recovery. Walk 1 lap then repeat. 2 laps walking or jogging cool-down, Stretch.

Walkers – 10 - 20 minute walking warmup plus dynamic stretches. Walk HARD for 1/2 lap, Easy 1/2 lap, Steady 1 lap. Repeat 3 – 4 times. Stretch.

Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you!

*If you don’t already know your 10K race pace, let’s talk!

Bring layers of clothing and water. WOW works out in rain or sun. Be prepared. If the weather is inclement, have a change of clothes in your car or near-by. After the workout is when you can get cold.

The Weekly Pep Talk

Posted on December 22, 2011 by Coach

If I could define enlightenment briefly I would say it is the quiet acceptance of what is. - Dr. Wayne Dyer

Woman of the Year - Lauren Ganes. Is there anyone in the group who hasn't benefited from Lauren and her positive presence?

Dear WOW Women and Interested Readers,

Pink and white. The perfect WOW Caps, don't you agree?

The holidays are upon us. Reflection of the past year is inevitable. My wish is that your hopes for the New Year are high and include regular fitness as part of the picture.

We have shared a memorable year. Our races started with training for the Oakland Run Fest, the Walk-It 5K, See Jane Run, San Francisco Marathon, U.N. Peace Run, CIM, and Walnut Creek. These were major group milestones but we also had many individual milestones and ups and downs during those 12 months, didn’t we? As we all know, life goes on within and outside of the WOW Team!

Lauren picks up packets for the group relay at CIM Dec. 2011

I want to congratulate each of you for your personal progress and handling your upsets. We have learned that we can be there for each other, cheering in the good times and caring, in the not so good times. Both matter.

I also want to encourage you to think about mentoring/assisting for WOW as a way of giving something back. Do not feel that you are not qualified. The qualities I am looking for are:

Reliability

Caring

Ability to be positive and supportive

I will fill in the coaching details if you will care enough to be able to share with others. Please talk to me if you are interested and let’s work out the details.

I also want to invite you to the upcoming Get Going pre-season full day clinic on January 7. Clinics for Couch to Accomplished Participants and mentors are free. WOW members get a 50% discoun,t or you can purchase just the clinic for $99 for the day. Details on the clinic at Chabot College are available through our website. You are encouraged to sign up!

Julie Y waits for the exchange at the CIM Relay Leg 2, Dec. 2011

I will continue to host Sunday afternoon coaching calls although we will be missing Christmas Day and New Year’s Day so the next call will be on January 8, 2012.

Additionally, I will add an extra day that might work better so, please give me your input. For all of you currently in this program I am offering an extra 12 weeks of group coaching, at no extra charge, as a thank you for your participation. And, if you have not received your t-shirt or individual coaching session, let’s try to set this up before or after a training run soon. As you may not know, I have discontinued the in person coaching as part of the program because I am getting too busy.

Aisling and Ann, 2 winners at the Run With the Jets Nov 2011

Our 2012 Schedule has WOW Women training for the Oakland Run Fest ½ Marathon, Relay, and 5K as our first race of the season. Pick your race, take your WOW Discount (on the Winners Circle), copy the training program and let’s get training!

Upcoming:

Dec. 24, informal run/walk at Lake Merritt

Dec. 26, informal run/walk at Berkeley Marina

Dec 31 and every other Saturday in 2012 – Alternate runs at Sawyer Camp, San Mateo

Go to our main meetup site to RSVP and for details on all of these events

Go to Resources for other links.

Jan 3 –Live 2012 Training Kickoff Meeting at Sports Basement in Walnut Creek (WOW will be in WC every other weekend to train)

Mother's Day on the Golden Gate Bridge

Jan 4 – Track Workout at Piedmont Track (no new members until 1-8 please)

Jan 5 – Final teleseminar before the 2012 WOW Training Kickoff

Jan 6 – Mentor Appreciation Dinner

Jan 7 – Pre-Season Clinic to get you up and moving (at Chabot College). Free for Couch to Accomplished Members

Jan 8 – WOW Team Kickoff and First Sunday Workout of the Season in Emeryville

Feb 1 – 6 Week Track Clinic in SF, free for Couch to Accomplished Members

Feb 3 – A Runner’s Feast – first of the year

Details for all of these events and our regular workouts are all available on meetup at the Go WOW Team page. Click here

And finally, if you were not able to make the call the other night I am including a recording for you to listen to at your leisure. It is just over an hour and, unfortunately, was cut short by a phone glitch. You will come to a place in the call where I am talking about neighborhood workouts and then all goes silent…Maybe a blessing in disguise!

Guess who, when, and where this is and you'll win a prize. I know...

Here is the link to the call.. The call was inspirational with several of the women sharing their stories of the realization and belief in themselves as runners and athletes. No one who spoke started off believing that they were athletic!

Happy Holidays. Be Happy!Stay Fit!

Please stay tuned for many good things coming your way in 2012. I hope to see you at several of our upcoming events. – Coach Stephanie

P.S. Many thanks to Chevy Volt, Celliant, and Larabars for their products and support of the WOW Team in 2012. Many thanks to Luna Bars, Transports, Sports Basement, See Jane Run, the Oakland Marathon, the SF Marathon, SF Sport and Spine, Dr. Michelle Cleere, Douglas Pienaar, and Alive Chiropractic for their continued support of the WOW Team

Pre-Season Training Clinic

Posted on December 20, 2011 by Coach

WOW Training Clinic in Emeryville August 2011

When: Saturday, January 7, 2012

What: Pre-season jump start on training for the Oakland Run Fest or Kaiser Races coming up this winter

To register or learn more, follow this link

Track!

Posted on December 20, 2011 by Coach

For the week of December 19 - 26, 2011

Intermediate to Advanced – Track Workout – 10 - 20 minute warmup plus dynamic stretches. 1 X 800 with 1 lap recovery X 6 (at your 10K race pace)* 2 laps jogging cool-down, Stretch.

Emeryville Marina Marathon Madness Clinic August 2011

Run/Walk – 10 - 20 minute walk/run or easy jog warm-up (depending on your speed) plus dynamic stretches, 1 X 400 hard (running as much as possible) with 1 X 400 walking or walk/run for recovery, as needed. Repeat 6 times. 2 laps walking or jogging cool-down, Stretch.

Walkers – 10 - 20 minute walking warmup plus dynamic stretches. Walk HARD for 1/2 lap, Easy 1/2 lap, Steady 1 lap. Repeat 3 – 4 times. Stretch.

*If you don’t already know your 10K race pace, let’s talk!

Great Group

Posted on December 18, 2011 by Coach

These feisty, fit women, braved the Bay Area cold (OK, so we're wusses when it comes to COLD, REAL COLD!) and put in a solid 60 minutes or more at Inspiration Point yesterday.

Our trusty, competent photographer, and marathon coordinator, Lauren Ganes took the group photo.

Happy Holidays WOW Women! You are AWESOME!

Coach Stephanie

Free Survey

Posted on December 16, 2011 by Coach

Newcomers are eligible for a free 15 minute phone consultation with Coach Stephanie

Here is the link to get things going.

Be sure to visit our other website at Ask Coach Stephanie to learn about the online coaching program and free webinar that answers some of the common myths about "What is Holding you Back" from being the best you can, in running, and life.

December 19

Posted on December 13, 2011 by Coach

I want to invite you to our next free teleseminar about your successful training in the upcoming Oakland Run Fest. Train for the 5K, a leg of the relay, or the half marathon with the WOW Team. Here is the link to sign up Join our teleseminar

This online teleseminar will share some of the struggles that I went through before getting to a point where I could believe in myself and my ability as an athlete. As many of you know, I recently turned 60 and just qualified for the Boston Marathon. In high school I could not even run a mile and failed miserably when asked to try.

I will also talk about the transformation that came over me, as a result of realizing that I COULD CALL MYSELF A RUNNER!

And, during the call, I will share many of the tips that I have learned over the last 40 years of running and coaching, not because I am the best runner in the world, but because I want to give you the benefit of my experience so that you, too, can overcome your individual challenges and find that athlete within.

And finally, if you want to start from today and get moving with me and the WOW Team, we invite you to participate in this call, learn about me and my incredible team of women, and join us to train for the upcoming Oakland Running Festival, March 25, 2012.

What: From Couch to Accomplished. Train with the WOW Team.

When: Monday, Dec. 19, 7PM

How: RSVP at this link Join our teleseminar

I look forward to speaking with you soon!

Coach Stephanie

The Weekly Pep Talk

Posted on December 13, 2011 by Coach

The Weekly Pep Talk, December 13, 2011

Quote of the Week: "One is defeated only when one accepts defeat." - Marshall Foch

Woman of the Week:
Christy Gerren, Christy just keeps on going! One of these days she will fulfill that dream of completing a marathon…

Link to WOW Team Resources for Non Members and Members

Become a WOW Team Mentor

If you are an enthusiastic WOW Member who would like to share the benefits of WOW Membership with new members please consider being a MENTOR.

The basic requirements are that you care and will show up (we’ll work out a schedule ahead of time). WOW wants you for the upcoming season from January 7 through race day of the Oakland Running Festival in March. Here is the link for details.

Dear Ladies,

What a year! I am blown away by what you women have accomplished!

I was thinking about Iris, who just completed her fifth half marathon for the year. Are you impressed or what? Iris, you rock!

And then there’s Michaela. She had never run more than a 2 mile race and, within 7 days completed 2 hilly races, the first was 7.6 miles, the second 13.1! Incredible!

Now we can’t ignore Pam or Kathrina who, in May ran and walked a 5K with no prior race experience then went on to honor their teams by racing their legs off in the December CIM Relay – farther than either of them had ever raced before! Kathrina is talking marathon and I think she will do it. Pam and Kathrina, I’m lovin’ it!

How about Julie? Just about to turn 70 and competed in her first 2 half marathons in 2011! Can you believe it? When Julie turns 70, you ladies in the 70 – 79 category better watch out!

Now, the WOW Team is made up of women who are all like Iris, Michaela, Julie, Pa, Christy, and Kathrina. We work hard, we strive for personal goals, and we keep going.

Do you know why? Because the purpose of running with the WOW Team is not to run the fastest; it is to set a goal, get some feedback from a coach who really cares, train with your buddies, and keep moving for the rest of your life!

When I see the friendships that are created, like that between Heidi and Ellen (who have been with WOW for many years), who have weathered the ups and downs that life gives us, I am touched by the simplicity and significance of time spent together.

We share a bond far beyond that of miles and speed yet we are able to attain athletic goals, seemingly beyond our reach, through the camaraderie, support, and certainty that we are there for each other now and will continue to be there, week after week, for the foreseeable future.

WOW Women Rock! Here’s to a great 2011 and who knows what’s in store for 2012. I think we’re in for a MARVELOUS NEW YEAR!

Go for it! - Coach Stephanie

P.S. You new ladies who showed up at Lake Merritt on Wed or Sunday are getting an early start on training for the Oakland Half Marathon, 5K and Relay. Keep it up! Control the holiday SPREAD with exercise!

Recap Walnut Creek Half Marathon and 5K

Be sure to look on Facebook and our WOW Team website for the details. Lauren wrote a great Marathon Minute and took wonderful photos of the day! Congratulations Michaela R, Iris T, Julie Y, Sarah K, Fiona, Robbi C, and Rowena R!

Credit also goes to Eileen, Lauren and me for being out there in freezing temps to cheer on the troops. Temps were barely above freezing but it was well worth the frozen feet!

Sunday Celebration Recap

The party at Robbi’s house was lively and full of good talk and food! Lesley’s kale salad took first place and the recipe is on the WOW Team Facebook site. Rowena’s rice and seafood salad took a close second. Recipe please?

Check out the wonderful photos, recipes, and comments on Facebook. Thanks Robbi for hosting the party, Lauren and Ellen for taking photos; and each of you who brought the yummy food to share!

Happy December Birthday to Yael W, Robbi C, Noel Y, Dorothy D

Happy December Anniversary to Mayra M and Carlos

Interested in carpooling or contacting a member? Go to the Winners Circle (for members only) and get in on the dialog.

Need more information about the Oakland Running Fest? Check out the WOW Team website HOME Page and click around!

Upcoming - Mark your Calendars (not including the regular workouts. All details for all WOW Events and Workouts are posted on meetup)

Monday, December 19 – Online call about the Oakland Run Fest

December 24- 30 - No Official WOW Workouts (Arrange some through the Winners Circle?)

December 31 – Run and ORF Intro at Sawyer Camp

January 1 – 4 No official WOW Workouts

January 3, Oakland Marathon Training Talk at Sports Basement in Walnut Creek – 6:30PM

January 5, Online Training Call for Oakland Half Marathon and 5K with WOW Team Coach Stephanie

January 6, Mentors and Assistants welcome dinner at the home of Coach Stephanie

January 7, Training Clinic with Coach Stephanie at Chabot College – 10AM – 4PM

January 8, First day of training for the New Year! Meet your WOW Team Buddies! Start training for the Oakland Run Fest Half Marathon or 5K.

February 3, Runner's Feast – Winter Seasonal Dinner - WOW Team Member Lauren Ganes joins Coach Stephanie to offer a nutritionally balanced, training oriented, delicious Seasonal Dinner with recipes, nutrition information.

May 4, Runner's Feast - Spring - WOW Team Member Lauren Ganes joins Coach Stephanie to offer a nutritionally balanced, training oriented, DEELICIOUS Seasonal Dinner with recipes, nutrition information.

August 3, Runner's Feast - Summer - WOW Team Member Lauren Ganes joins Coach Stephanie to offer a nutritionally balanced, training oriented, DEELICIOUS Seasonal Dinner with recipes, nutrition information.

November 2, Runner's Feast - Fall - WOW Team Member Lauren Ganes joins Coach Stephanie to offer a nutritionally balanced, training oriented, DEELICIOUS Seasonal Dinner with recipes, nutrition information.

Be a WOW Mentor

Posted on December 13, 2011 by Coach

If you feel it is time to give something back and help you stay committed, in one more way, the WOW Team Mentor Program is right for you!

No special skills are needed. I ask that you:

1. Are currently or have, in the past, been a WOW Team Member and can be reliable enough to help out with at least 12 of the workouts between Jan 1 and the Oakland Run Fest at the end of March.

2. Help develop a workbook for mentors and assistant leaders by attending one or more online meetings and completing an exam based on the workbook.

3. Attend and assist at least 12 workouts before the ORF on March 25, or, in lieu of a workout, lead your own workout on a different day or different location, or host a social event. The WOW Team will promote it through our website, meetup and other social media.

4. Host a Success Team call at least twice a month (with the help of Coach Stephanie or a WOW Teammate)

5. Attend our ORF Orientation on January 8 in Emeryville

6. If you are currently a WOW Member you may join this program and become a mentor for no additional fee.

Benefits:

1. All Mentors will receive an additional WOW Team cap or shirt to be worn at all workouts and a Gymboss to use with the group workouts

2. Receive WOW Team Assistant Coach/Mentor Certification after completing the Assistant Coaching/Mentorship Program

3. Attend WOW Team Clinic on January 7 for free ($99 value)

4. Receive the satisfaction of helping other women find what you have through membership in our group and the super women who are in it!

Important Dates:

Monday, December 19, 7PM: Online call for potential trainees and mentees. Please plan to attend.

Monday, December 26, 9AM: Informal run and coffee after for potential mentors.

Thursday, January 5, 7PM: Repeat call for potential trainees and mentees. Please attend if you didn't make the first call.

Friday, January 6, 6:30PM: Mentor appreciation dinner at Coach Stephanie's house.

Saturday, January 7, 10AM: 6 hour clinic at Chabot College. Success in Training with Coach Stephanie (optional).

Sunday, January 8, 8AM: First day of training in 2012. All Mentors need to be there if at all possible.

$99 – Become a Certified WOW Team Mentor/Assistant* *For past WOW Members (and some drop-ins), you are invited to become a mentor to new members.

Price covers the period from now through March 25, 2012 and will then roll over into $24.95/month. Sign on any time from now through December 31, 2011. Attend as many workouts as you can.

Marathon Minute

Posted on December 12, 2011 by Coach

MARATHON MINUTE, December 12, 2011 Article and photo by Lauren Ganes, Marathon Coordinator

CELEBRATION!

Bravo! to our Walnut Creek Half Marathoners, and 5K runners! Saturday was very cold, but the WOW Team had much to celebrate! Rowena came in very strong running the 5K.

Sara K came in under two hours!

Robbi C finished very strong with a PR of 2:18, way to go Robbi! She was followed by Michaela and Fiona, and this was Michaela’s first half marathon!

Then came Iris moving across the finish line to pick up her two medals. Iris just completed 5 half marathons in one year!

Julie finished ahead of her prediction and celebrated with pictures at the finish line with Robbi and Iris.

Coach Stephanie, Eileen and Lauren braved the cold weather to cheer on and celebrate with the WOW Team runners.

Between CIM and the Walnut Creek Half, December has been a very busy month.

Now it’s time for some relaxed running before we get ready to train for the Oakland Half Marathon, or Oakland Relay at the end of March.

Happy Holidays WOW TEAM!

Weekend Update

Posted on December 9, 2011 by Coach

Hello Everyone!

Just a few, quick reminders and updates for you since we have a full weekend.

Race Day Tomorrow! - Michaela, Fiona, Robbi, Iris, Dana, Miriam, Julie, Aarti, and Rowena - How about an informal meeting at the bag check area at 6:30 AM. Jen Garcia (WOW Team Coach) will be there and will take a photo of all of you before you head off to the start line. Wear your WOW Shirts and caps, if possible. Go for it Ladies! Have a super race! We'll be watching for you at the finish line!

Saturday, December 10 - Walnut Creek Half Marathon and 5K/10K Racers will be out there bright and early. Supporting WOW Members including Coach Stephanie, Lauren G, and Eileen will meet at the bag check area, immediately after the half marathon starts (7AM). Supporters wear your WOW Shirts, caps, and bring WOW posters (from CIM) to cheer on our racers as they come through the finish line. The 5K racers will be done with their race by 7:30 or so while the half marathoners will take about 2.5 - 3 hours.

If you are not there by 7AM, try to be at the Bag Check Area by 9:00 and we'll all head back to the finish line to cheer on the half marathoners.

Sunday, at 8:30AM Coach Stephanie will lead an informal run around Lake Merritt (something new)! Depending on who shows up, we may run into Piedmont instead of the standard route around the lake. Note: 8:30 start time!

Sunday at 4:00 all WOW Members and guests are invited to Robbi's House in Berkeley to celebrate a year of fun and fitness! Bring a friend. Please RSVP on meetup. Bring a dish to share with 5.

That's it for now. See you soon! Go WOW Team Racers!