Try a track workout. They're great for speed!

Here are the workouts for Wednesday, June 30,2010 led by Coach Stephanie in SF at 6:00 AM and Piedmont at 6:30 PM. Join us!

Note that track workouts will begin again in Walnut Creek on Wednesday, July 14

Track Workouts

Half Marathoner Runners and Other Interested Participants
Standard warm-up
3 X 1600 with 400m ROI (10K pace or faster)

Gymboss Track Workout for Walkers or Runners - Beat the Clock!
Bring your Gymboss for a run/walk session
Set your gymboss for 8 minutes
Standard warm-up
The goal is to see how far you can get in 8 minutes. Run, walk, vary it. Try to be constant with your rhythm. For example run the straights, walk the curves or run 3/4 of the track, walk 1/4.
Walk back to the start
Rest with the rest of the group until they start again
Continue until Coach calls time
Cool down with 1 lap walk or jog
Stretch

Veg Out/Maintenance Workout
Bring the i-pod, stay in the outside lane, and lose it to the music. We'll call you when it's time to stretch!

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Ellen G, Leti D, and Julie Y after a workout at Lake Merritt

June 28 - July 4, 2010 - What is WOW up to this week?

4 Weeks to SFM Half Marathon and Progressive Marathon. Go for it!

Tuesday
Boot camp in Walnut Creek with Coach Rob - 6:30 - 7:30 PM

Wednesday
Track in SF with Coach Stephanie - 6:00 - 7:00 AM

Boot Camp in SF with Coach Stephanie - 7:00 - 8:00 AM

Track in Piedmont with Coach Stephanie - 6:30 - 7:30 PM

Thursday
Boot camp in Walnut Creek with Coach Rob - 6:30 - 7:30 PM

Saturday
60 minutes up to 13 miles at Embarcadero, SF. Practice the first half of the SFM Course with Coach Stephanie, Kim L, Sarah T - walk, run, or run/walk - 8:00 AM

Sunday 60 minutes to 13 miles at Albany Bulb, Albany with Lauren G, Virginia G - walk, run, or run/walk - 8:00 AM

Week 9 of SFM Half - 13 miles
Week 9 of SFM Progressive - 60 minutes
Week 1 of Nike Women's and Long Beach/Fall Marathon Training - 13 miles

The gradual increase of your long distance workouts should create confidence and an easy transition from one week to the next. If you are feeling overly tired or dragging your tail, give yourself a break! This may be your body telling you that you are over training.

How can you tell? Here are a few signals:

1.  Take your morning, resting pulse. Is it normal or elevated?

2.  Do you feel tired even after sleeping?

3.  Do your legs and body still feel heavy after a 5 - 10 minute warm-up?

If your pulse is higher than normal; if your feeling tired even after sleeping; if you can't seem to get into a rhythm with your workout but feel sluggish and HEAVY, you may be over training.

Are you working out every day?

Are you running every day or 6 out of 7 days a week?

Are you getting injured?

If you answered yes to any of the questions, you may be over training.

What to do about this? Initially, give yourself a few days off. Recovery is an essential part of training. You may need more recovery time that you've allowed.

Eat wise; sleep well; stop being obsessive about your training for 3 days or so (in a row) and see if this helps. It's possible that it will do the trick and you can get back into the final weeks of training refreshed and with confidence.

June 28 - July 4 Training Plan for the SFM Half Marathon

Monday - REST
Tuesday - Strength and Core Training 1 hour minimum
Wednesday Track Workout - 10 – 20 min warm-up, 3X1600(400m RI), 10 minutes cool-down, stretch
Thursday - REST
Friday - 2 miles easy, 2 miles at tempo pace, 2 miles easy
Saturday - Non running activity or REST
Sunday - 12 miles steady plus 1 mile (10 minutes warm-up jog/walk)

About the Author: Stephanie Atwood, M.A. is a writer, award winning speaker, and fitness professional. 

Coach Stephanie, a long distance running coach and personal trainer founded the WOW Team, a women's running and walking group in the Greater Bay Area. Go WOW Team - Fit Women of the World meets throughout the Bay Area, several times each week. Drop-ins are encouraged. For the schedule of workouts go to http://gowowteam.com/calendar  or visit the WOW Team Home Page at http://gowowteam.com  or search for Go WOW Team on facebook or twitter.

The WOW Team is training for the SF Half and SF Progressive Marathon. On June 28 WOW! starts Week 1 of training for the Nike Women's Marathon and other fall marathons. All women are invited to join.

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Kara finishing 12 miles at Sawyer Camp. Go Kara!

The end is in sight if you are training for the San Francisco Marathon's half marathon on July 25 but the longest runs are still out there. You are in the thick of it! 

With long runs and hotter days, do not forget the water and rehydrating energy drinks. For most of us, if we only drink water during a run longer than 60 minutes, we will start noticing fatigue. Our bodies will say "Add water and add nutrients, please."

Energy drinks like Gatorade or the many other brands out there can really help keep your body working well. Start your run well hydrated and continue to drink on a regular basis. Depending on your tolerance for liquid in your stomach, try small sips (2 - 4 oz) on a regular basis (every 15 minutes or so) and play with the type of drink, the amount you take, and how often.

For most of us to have a good race it is essential that we plan to rehydrate. Training time is the right time to test things.

5 Weeks to Go! Week of June 21 - 27

Monday - REST

Tuesday - Strength and core training minimum 60 minutes

Wednesday - Track Workout for 60 minutes or 4 miles, 40 minutes hard pace/tempo plus 5 min warm-up, 10 min cool down

Thursday -  REST

Friday - 60 minutes or 6 miles hard alternating 5 minutes hard, 5 minutes steady, start and end with 5 minutes easy

Saturday - Cross Train 30 to 60 minutes or REST

Sunday - 12 miles steady pace or 150 minutes, whichever comes first (including 5 min easy warm-up) 

 ALWAYS STRETCH AFTERWARD! 

About the Author: Stephanie Atwood, M.A. is a writer, award winning speaker, and fitness professional. 

Coach Stephanie, a long distance running coach and personal trainer founded the WOW Team, a women's running and walking group in the Greater Bay Area. Go WOW Team - Fit Women of the World meets throughout the Bay Area, several times each week. Drop-ins are encouraged. For the schedule of workouts go to http://gowowteam.com/calendar  or visit the WOW Team Home Page at http://gowowteam.com  or search for Go WOW Team on facebook or twitter.

The WOW Team is training for the SF Half and SF Progressive Marathon. All women are invited to join.

Go WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round.

Ann B finishing 12 miles at Sawyer Camp. WOW!

This Saturday, June 26, starting at 8:00

Full details and to RSVP at http://meetup.com/go-wow-team-sobay or http://meetup.com/go-wow-team.com/sf

Learn more about training for the upcoming San Jose Rock'n'Roll Half Marathon on October 3

Not into half marathons? Want to train for your first 5K walk or a 10K Run? Train with WOW for the September 17 Community Race put on by the Bay Area United Nations Association.

Coach Stephanie and Assistant Carol will go over training details for the San Jose Rock'n'Roll Half Marathon on October 3. We will also discuss training for the low-key 5K Walk and 10K Run at the UNA Peace Race on September 15.

All women are encouraged to come to find out about WOW and how you can join us - whether you race or not! Walkers are encouraged! Run/Walkers have a special training program. Runners can definitely improve their performance with our low-key, fitness and fun year-round group. Want to qualify for the Boston Marathon? We have a group training for that goal, too!

Join us for the 8:00 Workout. There is a $7 Fee

Join us at 9:30 for the orientation. It is FREE

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Here are the workouts for Wednesday, June 23,2010 led by Coach Stephanie in SF at 6:00 AM and Piedmont at 6:30 PM. Join us!

Lauren G at the Piedmont Track. Go Lauren!

Track Workouts

Half Marathoner Runners and Other Interested Participants
Standard warm-up
10X400 with 2 minute break at 2 mile pace or faster

Gymboss Track Workout for Walkers or Runners
Bring your Gymboss for a run/walk session
Set your gymboss at 4 minutes/4 minutes
Standard warm-up
The goal is to make it all the way around the track in 4 minutes or faster. Start with 1/4 lap run (or fast walking), 1/4 lap walk, 1/4 lap run, 1/4 lap walk
See if you finish in less than 4 minutes
Rest with the rest of the group until they start again
Pick up the pace if you can to 1/2 lap running (or fast walking), 1/4 lap walk, 1/4 lap fast running or walking
Rest
Continue for 40 minutes or until Coach calls time
Cool down with 1 lap walk or jog
Stretch

Veg Out/Maintenance Workout
Bring the i-pod, stay in the outside lane, and lose it to the music. We'll call you when it's time to stretch!

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Please note that some of the language in this posting may be offensive and definitely includes 4 letter words. Read at your own risk. Personally, I thought it was pretty darn funny... - Coach Stephanie

A WOMAN'S WEEK AT THE GYM

This is dedicated to everyone who ever attempted to get into a regular workout routine

Dear Diary,

For my birthday this year, I purchased a week of personal training at the local health club. Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.

I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear.

Friends seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.

MONDAY:
Started my day at 6:00 am. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god-- with blond hair, dancing eyes, and a dazzling white smile. Woo Hoo!!

Christo gave me a tour and showed me the machines.. I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring!

Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around.

This is going to be a FANTASTIC week!!

I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile... His rewarding smile made it all worthwhile. I feel GREAT! It's a whole new life for me.

The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot.

Christo was impatient with me, insisting that my screams bothered other club members. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying.

My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other shit too.

Asshole was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late-- it took me that long to tie my shoes.

He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny bitch to find me. Then, as punishment, he put me on the rowing machine-- which I sank.

I hate that bastard Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic, little aerobics instructor! If there was a part of my body I could move without unbearable pain, I would beat him with it. Christo wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the damn barbells or anything that weighs more than a sandwich.

The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?

Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel..

I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun-- like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Track Workouts for Wednesday June 16, led by Coach Stephanie

Kara W, Julie Y, Melanie A, Lauren G, Ellen G

Half Marathoner Runners and Other Interested Participants
Standard warm-up
Timed 2 miles - do this as as if you were running a race. We will go over your potential half marathon pace based on this finish time.
1 mile cool-down jog plus stretching

25 Minutes with Gymboss
Bring your Gymboss for a run/walk session
Set your gymboss at 1 minute/30 seconds
Standard warm-up
Run hard for 1 minute, recover on the walk for 30 seconds
We will do this workout for 25 minutes
Cool down with 1 lap walk or jog
Stretch

Veg Out/Maintenance Workout
Bring the i-pod, stay in the outside lane, and lose it to the music. We'll call you when it's time to stretch!

June 14 - 20, 2010 - What is WOW up to this week?

6 Weeks to SFM Half Marathon and Progressive Marathon. Go for it!

Tuesday
Boot camp in Walnut Creek with Coach Rob - 6:30 - 7:30 PM

Wednesday
Track in SF with Coach Stephanie - 6:00 - 7:00 AM

Boot Camp in SF with Coach Stephanie - 7:00 - 8:00 AM

Track in Piedmont with Coach Stephanie - 6:30 - 7:30 PM

Thursday
Boot camp in Walnut Creek with Coach Rob - 6:30 - 7:30 PM

Saturday
60 minutes up to 12 miles at Presidio, SF with Sarah T - Run only - 8:00 AM

Sunday 60 minutes to 12 miles at Emeryville Marina, Emeryville with Virginia G - walk, run, or run/walk - 8:00 AM

Fitness and friendship for women through running and walking. Join us!

What is WOW up to this week?

Tuesday - Boot camp in Walnut Creek with Coach Rob - 6:30 - 7:30 PM

Wednesday -
Track in SF with Coach Stephanie - 6:00 - 7:00 AM

Boot Camp in SF with Coach Stephanie - 7:00 - 8:00 AM

Track in Piedmont with Coach Stephanie - 6:30 - 7:30 PM

Thursday - Boot camp in Walnut Creek with Coach Rob - 6:30 - 7:30 PM

Saturday
60 minutes up to 11 miles at Sawyer Camp, San Mateo with Coach Stephanie - walk, run, or run/walk - 8:00 AM

Sunday 60 minutes to 11 miles at Inspiration Point, Berkeley Hills with Coach Stephanie - walk, run, or run/walk - 8:00 AM

Free introduction and fun run walk at Lafayette Reservoir with WOW Team and Coach Stephanie - details on the home page. 12:00 - 2:00

Complete your first marathon by doing a Progressive Marathon at the SF Marathon on July 25. Clinic and details from 2:00 - 5:00. Extra fee. Go to http://gowowteam.com/join-us/join-wow-to-train-for-a-progressive-marathon/

Starts June 14

This could be you after your finish the SFM Half Marathon!

Check out the training article at Examiner.com

Here's the link

The WOW Team offers lifelong fitness and friendship for women through running and walking. Join us soon!

Photographer: Michal Marcol/www.freedigitalphotos.net

This Week's Track Workouts - June 7 - 13, 2010

Intermediate Track
10 – 20 minute warm-up including jogging and stretching
1K, 2K, 1K, 1K with 400m RI and rest until all intermediate runners have finished their hard laps
Start next set.
10 minute cool-down

Basic Track Workout
Warm-up 10 - 20 minutes including jogging and stretching
Run or walk (with a plan) 2 laps, 3 laps, 2 laps, 2 laps with rest between until intermediates return
10 minute cool-down

Non Speed Workout
If you are new to the track this is good for getting started without getting intimidated

Warm-up 10 - 20 minutes including jogging or walking and stretching
Walk or jog hard for 1 lap, easy for 1 lap, Rest until the rest of group return to repeat your set.
Keep this up until your hour is up or coach calls time
Cool down 1 - 2 laps plus stretch

The WOW Team offers lifelong fitness and friendship for women through running and walking. Join us soon!

Photographer: Michal Marcol/www.freedigitalphotos.net

This Week's Track Workouts - May 31 - June 6, 2010

Basic Track Workout
Warm-up 10 - 20 minutes including jogging and stretching

Intermediate Track Workout - Follow the leader
Once you are lapped by the leader, finish your hard lap, add 1 easy lap and wait for the next set

Warm-up 10 - 20 minutes including jogging and stretching

Cool down 1 - 2 laps plus stretch

Non Speed Workout
If you are new to the track this is good for getting started without getting intimidated

Warm-up 10 - 20 minutes including jogging or walking and stretching

Cool down 1 - 2 laps plus stretch