Since the track was closed last week and it appears that it will be open this week, we will do last week's workout tonight. If, you did this workout already, repeat it or, get in a 60 minute hill repeat. That'll keep things interesting for you.

Start with the regular warm-up.

Novice to Intermediate Runners and Run/Walkers - 5K and up - 3 X (3 X 1/2 lap hard, 1/2 easy) Pretty tough!

Maintenance - 3 X 1600 with a rest inbetween. You choose the pace. You choose the rest.

Sprinters/field work enthusiasts - 400 hard, 400 easy X 8, no stopping!

Everyone cool down with one - two laps easy jog plus stretching

Follow the link to this week's workouts and news of The Wonderful WOW Team!

The Weekly Pep Talk - April 26 - May 2, 2010

Unique and doggies at our Lake Merritt Celebration 4-2010

WOW Team Workouts for the Week of April 19-25, 2010

Boot camp this week and a run in Walnut Creek with lululemon

Come on out to keep the momentum going, even when between goals. This is what The WOW Team is about: fitness and friendship through running, walking, and the great outdoors!

12 week training for The SF Half Marathon begins the week of May 3. Join us!

Saturday, 9:00 AM, Join Coach Rob at Lafayette Reservoir in Walnut Creek with lululemon, 60 minutes, walk, run, run/walk. All abilities are welcome!

Sunday, Emeryville Marina, 8:00 AM, 60 - 70 minutes! What a civilized distance as we maintain fitness and rest up for the next goal. SF Half Trainees we're at 70 minutes. Be sure to come! Led by Coach Stephanie.

Want to schedule ahead? Check out our group calendar, click here for an ongoing schedule of all workouts and WOW Team Events. Just be sure to check back on a regular basis as things might change...

Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com or
Coach Rob at coachrob@gowowteam.com

Go WOW Team! Ongoing fitness for women through running and walking

Success Story from Sara N

Sara N is top row, far right. Go Sara! Photo by EA Gordon Designs

For those of you who don't live here in sunny California, it was anything but. However, the impending thunderstorms didn't deter more than 2,300 runners from braving the course. The majority of the race was run along my gorgeous hometown's coastline, from West Cliff drive, out to the bluffs of Wilder Ranch and back again. My dad and Sharon were there to cheer me on as I started the race, met me at the finish line, and cheered me on at three other points along the 13.1 miles. What a difference it made to see their smiling faces and to hear their words of encouragement throughout the 2:12:38 it took me to finish!

Every step was worth it! The race featured incredible views of a dramatic sea in all its stormy glory. The rain held off until my final two miles and served as a refresher rather than a nuisance. The wind, however, was an entirely different story. The gusts kicked up dust on the Wilder Ranch trails and provided a powerful head wind for the final thirty minutes. I was blown about quite a bit--but besides adding a few minutes to my finishing time--it did little damage.

I will definitely be back in Santa Cruz for next year's half! Come and join me if you like!

Feeling strong, proud, (and worked!)” – Sara

Congratulations Sara! WOW! 2 halves in 2 weeks! Super job. Thanks for sharing. I hope we'll see you out there running again soon but it sounds to me like you've earned a bit of a rest! - Coach Stephanie

Simplicity Once Again. Taking Your Pulse. Understanding Your Maximum Heart Rate and Your Resting Heart Rate

While getting recertified as a personal trainer, we reviewed the basics of taking a pulse. It used to be simple way back when; then it got complicated for several years; now it’s simple again. Thank goodness!

Your resting heart rate is a starting point for understanding where you are in terms of fitness. This is not a be-all, end-all but it is an indicator of how well your heart muscle functions when fully rested. This should be taken first thing in the morning, before you get out of bed.

First try the radial pulse on your arm, just above my wrist bone, known as the radial pulse. If you put two fingers on this pulse lightly you should feel your hear beat strong enough to count. Use a watch and count the beats for a minute. Your number is your resting heart rate. The American Heart Association says our resting heart rate is normally between 60 and 80 beats per minute.

Maximum Heart Rate is calculated by taking your age and subtracting it from 220. So, a 30 year old person would have a maximum heart rate of 190. This is considered 100% of the number of beats your heart would produce in a minute if pushed to the max. This is obviously just a general guide but, what is true is that the better condition you are in, the more you have to work to raise your hear rate. When your heart muscle is strong like an elite athlete's the heart works more efficiently.

Your work-out heart rate should be somewhere between 60% and 90% of your maximum heart rate to improve from your workout. So, if we're talking about a 30 year old working out for benefit, her heart rate would have to be at least 110 beats per minute (60%), for at least 30 minutes, a minimum of every 3 days, to maintain her level of fitness. Improvement would require more.

Try taking your pulse in the morning, for starters, so that you have a baseline measurement for yourself. Then, after working out, take your pulse immediately upon finishing the hard stuff and see what it is.

There's a lot that can be realized just from awareness of your heart rate. For example, say you're normally at 60 bpm (beats per minute) in the morning when you wake up. One morning you are at 75. It is very possible you are overdoing it in your life, or are getting sick. Good signal to rest.

Questions? Contact me directly or comment on this blog or follow the link to the American Heart Association. The American Heart Association is a national voluntary health agency to help reduce disability and death from cardiovascular diseases and stroke.

Pat G, Coach Stephanie, Lindsay J

The WOW Team is the largest ongoing women's-only running, walking, and run/walk group in the Greater Bay Area! The WOW Team wants to support all women in their pursuit of fitness - from your first 60 minute fitness walk to qualifying for Boston.

Certified, long distance running coach and personal trainer Stephanie Atwood organizes weekday track and weekend long distance workouts for women of all abilities. Drop-ins are welcome.

Join us next weekend, April 25 (Sunday) at The Emeryville Marina or for 60 minutes in Walnut Creek (April 24) at lululemon or San Francisco at the SF Zoo (Saturday). 8:00 AM both days.

Full details can be found at our site at http://gowowteam.com or through our area meetup sites at:

Weekend workouts are on Saturday and Sunday. Track workouts are currently on Wednesday and will be expanding to Tuesdays, Wednedsays, and Thursdays in May.

Weekend locations vary each week. Check the main website please at http://gowowteam.com/calendar

Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com or gowowteam@gmail.com

The WOW Team is an official club in good standing with The Road Runners Club of America

P.S. Training for the SF Half Marathon and Progressive Marathon starts the week of May 3. Join us! No fundraising required!

Lifetime fitness and friendship for women through running and walking. The WOW Team Wants YOU!

Currently WOW is only meeting in Piedmont for our track workouts. We will be adding outdoor bootcamps for speed and strength in Walnut Creek and SF in May. Stay tuned!

Everyone warm-up with 2 laps easy jogging and 5 - 10 minutes of other dynamic stretching moves

Experienced Runners Speed Workout

5X800 at 5K pace with 400m jog inbetween

Cool down 2 laps plus stretching

Novice Runners

5X800m hard, Rest

Cool down 2 laps plus stretching

Walkers, Walk/Runners, and Sprinters

Straights hard (100m), curves easy (100m), 2 laps total X 5. Walkers and Run/Walkers rest approximately 2 minutes after each lap, sprinters jog a recovery lap then repeat.

Cool down 2 laps plus stretching

Lifetime fitness and friendship for women through running and walking. The WOW Team Wants YOU!

Coach Stephanie Atwood - Go WOW Team!

Dedicated to Ann B who finished her first half marathon ever at the Oakland Running Festival. You did it Ann!

Dear WOW Members and Interested Readers,

I want to start this week’s pep talk with a huge thank you and congratulations to WOW Member Ann B. The Oakland Running Festival Half Marathon was Ann’s first race! Her story touched my heart and is truly what The WOW Team is about. Please read her commentary at http://gowowteam.com/i-did-it/. What a story!!

Last week’s workouts had small participation. Between the rain at our Wednesday track and Easter/Passover/Spring Vacation, the numbers were small. I want to thank Kara W (Alive Chiropractic and WOW Member) and Carolyn B who volunteered their time and expertise at the track on rainy Wednesday. We had new participation and a return with Pam Q. Time to start speed work for the upcoming SF Half Marathon in July, right Pam?

Sunday at Alameda brought Julie Y, Mayra M, Kathleen G, and Ellen G. Small group but clearly outstanding women!

No Excuses Now With The Oakland Running Festival and Spring Vacation behind us The WOW Team can get back into the rhythm of fitness. This group is about running, walking, and women! All the races we attend are secondary to health and well being. This, I believe, is one of the big differences between The WOW Team and many other groups. Our goal is fitness! Thus, my goal as founder of The WOW Team is to provide the organization and motivation that supports each of you in making fitness a regular part of your life.

I see races as a means to helping many of us stay focused and committed to our health through running or walking. I also see races as a means to pushing ourselves when, we might get complacent otherwise. To maintain fitness we actually need to push ourselves, not just put in the time.

Fitness is the overriding goal but there is nothing that gives me more pleasure than to help you train for and finish a race. I have spent my life developing skills to assist individuals in reaching and pushing their limits. I strive to keep up with current training methods, psychologies, technologies, etc. to be the best coach that I can be. Women, like YOU, from all walks of life, who have chosen to make a commitment to fitness, are my focus group.

I know what it’s like to try to balance all the pieces of life. I also know what it’s like to miss out on opportunities. Some never come back. Please utilize what The WOW Team is offering you. Don't miss this opportunity!

The WOW Team offers each woman the resources for ongoing running and walking fitness, to pursue her personal best. Each of you is encouraged to strive high and not be afraid to try. WOW provides the skills and organization. YOU, in order to succeed, must believe in yourself. Walker, runner, you are an athlete and The WOW Team is here to coach you to success. Stick with it! You’ll be glad you did.

Do you need to renew your membership to The WOW Team? Do it now! I am offering a 45 minute, individual consultation to current members and renewing members to discuss your personal goals and how The WOW Team can help you reach them. We can do this over the phone, or in person.

This offer is only for current and renewing members. Make an appointment soon!

To renew go to http://gowowteam.com/join-us/

Celebrate! Please plan to come on April 18 (this is a change) to Lake Merritt where The WOW Team will celebrate the first three months of 2010 and, especially, those members who raced at The Oakland Running Festival. Details at http://gowowteam.com/celebrate/ . It’s free! Bring a friend. For details on this week’s workouts and locations go to our website at http://gowowteam.com Looking Ahead… The WOW Team will offer training and discounts for several upcoming events, including • The Bay to Breakers – WOW discount available • The See Jane Run Half Marathon and 5K – 10 person group discount. Any takers? • The SF Half Marathon and Progressive Marathon – WOW Training starts May 3 • The San Jose Rock’n’Roll Half Marathon – WOW Training starts June 28 • The Healdsburg Half and Full Marathon, (This will be changing to a different course) • The CIM 4 Person Relay. Train with us! Everyone should participate. Walkers, runners, YOU! Here’s to fitness, life, and The WOW Team.

Success!
Coach Stephanie
http://gowowteam.com
CoachStephanie@gowowteam.com

"The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor." - Vince Lombardi

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