All posts by Coach Stephanie

Marathon Minute – 1 Mile

by Lauren Ganes, Marathon Coordinator

IMG 1120 480x640 225x300 Marathon Minute   1 MileIt was such a wonderful feeling to join so many WOW women on a run Sunday morning!  This Sunday morning WOW Women covered a variety of distances:  15 miles, 14 miles, 10 miles, 7 miles, 60 minutes, 90 minutes, as well as a variety of intervals of 9:1, 4:1, 2:1 and straight running or walking.  It is such an honor to be part of this supportive group of runners!

1 mile this Sunday represented a huge difference.  For the marathoners (Lizette, Marta and Julia), training for the CIM marathon, 15 miles was a short, but fairly fast run.  For the half marathoners (Lauren, Vera, Jessica, Kelly and Leti), training for the Berkeley Half marathon, 14 miles was a long slow distance run.  Whatever distance we train for, there is always a challenge.  It was just interesting that our challenges this Sunday were different by 1 mile, but exponentially different for the final race.

Our congratulations to Rosalind Makris on running her first 5k this weekend!  Roz has walked full marathons, but this was her first running race.  Way to go, Roz!

Sending best wishes to Jackie Ray who will be running the Big Sur Half Marathon this weekend. Good luck Jackie!

For the Berkeley Race be prepared:  bring some water and/or electrolyte liquid. the first aid station is at 2 ½ miles, the second is at 5 miles, the next is at 8, then 10 and 12.  One station will have GU.

For CIM:  there are 17 aid stations, the electrolyte is Powerade, and they will also have GU.

WOW Women continue to stay strong!

by Lauren Ganes, Marathon Coordinator

IMG 6047 398x640 186x300 Marathon Minute   1 Mile

Pat, Lizette, and Lauren after CIM 2012, State Capitol in the background.

What a beautiful trail and beautiful day we had at Lafayette Moraga Trail for the very longest run in training for the Oakland Half Marathon. 14 miles or 180 minutes is quite an achievement, way to go WOW Women!

Point Isabel should feel a bit easier with only 10 miles or 120 minutes. That is the beginning of your taper week. This is a good time to stay well hydrated and get some extra rest. You have put time, discipline and effort into your training, now it is time to rest, relax, and remind yourself that you are ready for race day.

On race day, keep everything the same as your training; do not make any changes to clothing or fuel. Visualize the course and the finish line, and think of a mantra to keep you going.

Since I will be out of town, missing this exciting event, please post your thoughts after the race in The Winners Circle.

SUCCESS to all the WOW Women, runners and walkers; have a great half marathon, relay or 5K!

Marathon Minute

March 5, 2013 by Lauren Ganes, Marathon Coordinator

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From Left, Robbi C, Julie Y, Coach Stephanie, and Lauren G in Redding at the 10 Mile Race on Sat. Mar 2, 2013

I loved seeing the sea of pink shirts and friendly smiles on Sunday morning before the large contingency of WOW Women began their Oakland Half Marathon Practice run.

Eileen, Lesley and I were disappointed that we did not work at an Aid Station along the Half Marathon route where we could see our team mates.  However, we were gratified  to work an Aid station at mile 12 for runners continuing on for 20 miles. (And the first runners we saw were Beth W and her friend Kathy who were practicing for the relay!)

The runners were so grateful for the Aid station that provided them with Gatorade, water and GU.   The majority of runners wanted Gatorade. They happily filled their own bottles with our Gatorade or water. Another runner used our cups of water and dumped in a packet of “EmergenC Calcium, Vitamin D”.  This was also a point where the runners were ready for GU.   Each runner was grateful for the Aid station because they needed to fuel their body.

Our 14 miler this coming Sunday is a good time to finalize your fueling.  Plan ahead.

  • Will you fuel by time or by mileage?
  • When do you usually lose momentum?
  • How much Gatorade (or other electrolyte liquid) or Gu (gel) or shot bloks do you need to keep your energy up?
  • You want to feel strong for the entire run.

Some runners take their GU within 15 minutes of the start, and continue to take it every 45-50 minutes.  Make sure you drink water with GU so you don’t get a huge sugar spike or upset stomach.  If you are using Shot Bloks, or sport beans, you take those more frequently than GU.  You can also use a combination of Shot Bloks and gels. Think it out ahead of time and bring what you need plus a little more (just in case).

Take advantage of this final long run on Sunday to reap the benefits of good fueling to insure a successful race day.

Marathon Minute – Hydration, One More Time

by Lauren Ganes, Marathon Coordinator, February 19, 2013

IMG 6047 398x640 Marathon Minute   Hydration, One More Time

Pat C, Lizette B, and Lauren G at the CIM Relay 2012

Amazing!  WOW Half Marathoners  completed 130 minutes of running on Sunday at beautiful Inspiration Point.  And this Sunday they will increase their time and or mileage to 140 minutes or 13 miles (whichever comes first). This is an incredible accomplishment!  Thank you, Coach Stephanie for creating a great training program.  It is so wonderful to know that on Sunday mornings you will have friends to run this long and increasing distance with.

As you add these longer distances it is important to stay hydrated.  Hydration begins now, during the week, by making sure you are drinking plenty of fluids.  Since it is currently cold, in addition to water, you might want to include tea or soup to stay warm.

Lemon-Lime Gatorade will be at the 8 Aid stations along the Oakland Marathon course, make sure you try it before race day.  If it doesn’t agree with you, make sure to try another electrolyte liquid like Nuun or Gu Brew.  You want an electrolyte liquid with sodium, potassium and calcium. Try to have 16 ounces of electrolytes with you this Sunday.  I always use my 1 minute of walking as a time to hydrate.  The electrolytes help maintain the hydration of your leg muscles.  You don’t want a side stitch or muscle cramp to interfere with your run.

A WOW member, Kara Waltz, who is a chiropractor and soccer player told me that she drinks a large glass of water and another glass of electrolyte liquid on Saturday night before training, races, or games.

After your long run it is equally important to eat some protein within the first 30-60 minutes.  Additionally, drinking an electrolyte liquid all afternoon will aid in a faster recovery.

Hydrating early and often is a key to a successful half marathon.

Go, WOW Women!

Marathon Minute – Training picks up

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The girls take a walking break in Sunday’s training at Heather Farms

by Lauren Ganes, Marathon Coordinator

Sunday was a beautiful day out at Heather Farms where the WOW women training for the Oakland Half Marathon ran for 2 hours!  It is so exciting to continue to add the extra distance for your very first time.  It’s a great achievement for all.

These training runs are important to not only learn that you run this distance, but also to understand what foods, electrolytes, and clothing work for you.

While it was cold at the beginning of the morning, it warmed up as we ran.  Either beginning the run with a little less clothing than is comfortable at the time, or wearing a layer that you can easily wrap around your waist is helpful in this kind of weather.

Most women now have fuel belts or are carrying a hand-held bottle.  Make sure that your electrolyte liquid and gels agree with your stomach.  The Oakland Half Marathon will be providing water and lemon-lime Gatorade at 8 stations along the course.  They will also have Gu gel, some salty snacks and fruit along the way.

Don’t forget to eat a breakfast with protein and carbohydrates to support your long run.  Bagels and peanut butter, oatmeal with milk, protein shakes, waffles, and bananas are common breakfasts of runners.

Remember to rehydrate after your run.  It’s important to drink water, and/or more electrolyte liquid, and my personal favorite, chocolate milk.

Keep up this great training and you will definitely cross the finish line with a smile on your face!

Go WOW Women!

Marathon Minute Feb 5

by Lauren Ganes, Marathon Coordinator

Christmas Relay finish by Ann R 300x225 Marathon Minute Feb 5

From left – Lauren G, Julia H, Aida D, and Libhin S at the Christmas Relays 2012

Congratulations to the WOW women, Edie, Emily, Julia and Kim.

Three participated in the Kaiser Half Marathon and Emily ran the 5K race on Sunday!

How exciting for Edie and Kim who completed their very first half marathons, way to go ladies!

Congratulations to Julia on breaking the 2 hour half marathon with a personal best by 5 minutes. Julia ran the half marathon in 1:55:24, now that is impressive! Bravo, Julia!

And Emily V, we weren’t sure if this was either your first or fastest 5K but congratulate you for getting out there!

There were plenty of women training for the Oakland Half Marathon on Sunday at the San Leandro Marina. For some this was the first time they have run for 110 minutes, or 10+ miles.

Nicole and Lesley T both raised important questions this week-end. Do you do other exercise beyond running? Coach Stephanie provides us with a day by day training program that slowly increases our mileage, and also gives us the opportunity to work on speed through track work-outs and tempo runs. It also suggests cross training for a regular part of our workouts.

Stretching and strengthening exercises for your core, arms, and legs are important to incorporate into your weekly work-outs. We did some of that at Lake Merritt with Coach Stephanie last Wednesday. Fitting in cycling, swimming, dancing, yoga or any activity that uses your muscles in a different way than running will be beneficial to your training.

Again, CONGRATULATIONS to Edie, Emily, Julia and Kim! Thanks for inspiring the WOW Team!

Marathon Minute – Hydration and More

JANUARY 21, 2013, by Lauren Ganes, Marathon Coordinator

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Lauren (2nd from left) and buds after the ORF 2010

WOW Women walkers training for the Oakland Marathon walked 17 miles on Saturday! BRAVO!

Sunday there were over 30 WOW women at Point Isabel staying fit by moving for 60-80 minutes. Coach Stephanie reminded us about the importance of hydration and that for runs over 60 minutes we should carry some water or sugar free electrolyte liquid. Some women wear belts that have a pocket for water bottles, and other women use hand-held bottles. Both Amphipod and Nathan provide excellent belts and hand-held bottles.

The Oakland Running Festival is one of the best organized marathons I’ve ever participated in. This year the half marathon will have 8 aid stations with water and lemon/lime Gatorade. There will also be a port-a-potty at each aid station. In addition, some aid stations will have a salty snack and Gu gel.

It’s important to try the Gatorade out on a training run to make sure it agrees with your stomach. If it doesn’t, there are many other products that you can try.

Now is the perfect time to find out which electrolyte liquid, gel or shot block is best for you.
With the right balance of electrolytes and gels you will have the energy to cross the finish line with a smile on your face!

Pre-Race Fueling

Perfecting Your Prerace Food Strategy

What and How much should you eat and drink for your prerace breakfast? By Monique Ryan, M.S., R.D.

If you’re like most runners, you spend the final days before your half- or full marathon feasting on high-carbohydrate foods. But a good nutrition plan doesn’t end with that last plate of pasta the night before your race. Just as important is your prerace breakfast, which helps restock the liver glycogen (or stored energy) that got depleted overnight. “Liver glycogen keeps your blood-sugar level steady during exercise,” says Jackie Berning, Ph.D., R.D., sports nutrition and metabolism professor at the University of Colorado at Colorado Springs. Your morning meal provides fuel for your brain, helping to sustain motivation and concentration during a long race. But just how much should you eat on race morning to optimize your performance? Probably more than you think. Here’s how to choose the ideal amount and combination of foods and fluids to power you through to a strong finish.

The best prerace breakfast consists mainly of carbohydrates, since they’re digested most rapidly and are your body’s preferred fuel source, says Penny Wilson, Ph.D., a Houston-based registered dietitian who works with endurance athletes. Small amounts of protein will help stave off hunger during the later miles. Limit or avoid fat and fiber; the former takes too long to digest, while the latter can cause bloating and GI problems. “I recommend foods like a bagel and peanut butter, oatmeal with milk and dried fruit, or yogurt and toast,” says Wilson. Other good options include a banana and high-carb energy bar, waffle with syrup and strawberries, or even a bowl of rice.

For runners who tend to feel queasy on race morning, sticking with liquid carbs can help prevent GI problems while still providing energy and hydration. Smoothies, juices, and sports drinks all pack quick-digesting carbs that empty easily from your stomach, says Wilson.

While your usual bagel and banana might power you through a morning of meetings, it’s not enough to fuel you through a half- or full marathon. Research shows that consuming 1.5 to 1.8 grams of carbohydrate per pound of body weight is ideal for improving performance, says Berning. For a 150-pound runner, that translates to 225 to 270 grams of carbohydrate–or about 1,000 calories, which may sound like a lot just before a hard effort. The key is to get that meal in early–three to four hours prerace to be exact, according to the American College of Sports Medicine. That gives you enough time to digest so your stomach will be fairly empty and your muscles and liver totally fueled. If you’re not sure you can stomach 1,000 calories at once, you can divide them up into two smaller meals, says Berning. In that case, eat 200 to 400 calories four hours before the start, along with 12 to 20 ounces of water or sports drink (giving you plenty of time to hit the porta potty). Between 90 minutes and two hours before the start, eat most of the remaining carbs–again, choosing easy-to-digest options.

Since many races start at 8 a.m. or earlier, you’ll have to set your alarm for a very early wake-up to hit that four-hour window. If that’s not realistic, you may choose to eat your entire prerace meal just two hours before the start. But because you’ll have less time to digest, eat only one gram of carbohydrate per pound of body weight (or 150 grams, or 600 calories, for a 150-pound runner)–sticking with foods and liquids you know are very easy on your stomach. Since you’re consuming less, you do risk running out of liver glycogen, which will cause your blood sugar to plummet and may mean you hit the wall. So be vigilant about fueling early in the race (consuming 30 to 60 grams of carbs per hour) to keep your energy levels high.

Finally, have your last 25 to 30 grams of carbs 30 to 60 minutes prior to the start. This could be an energy gel or chews (with 12 to 16 ounces of water) or 16 ounces of sports drink. “This provides the last shot of fuel to hold you over until you get into the rhythm of fueling midrace,” says Berning.

Berning also stresses that every runner has different food and fluid tolerances, which means a plan that works for one runner might spell GI disaster for another. That’s why it’s key that you practice your prerace meal strategy during training. “The stomach and gut need to be trained to handle food before a long run,” says Berning. She suggests trying different combinations to find the one that works best for you. And once you find the perfect mix, stick with it. “Eat the exact same meal on race morning that you practiced with in training,” says Wilson, “and you’ll be set.”

Can’t stomach one huge morning meal? Divide it up. Here’s how a 150-pound runner would fuel

3 to 4 hours prerace
1 cup cooked oatmeal with 2 tablespoons honey 62 g of carbs
6 ounces yogurt 17 g
1 large banana 31 g
2 tablespoons raisins 16 g
4 ounces juice 14 g
12 to 20 ounces water 0 g
Total Carbs = 140 g

90 minutes to 2 hours prerace
1 slice bread with 1 tablespoon jam 28 g
24 ounces sports drink 47 g
Total Carbs = 75 g

30 to 60 minutes prerace
1 energy gel or serving of energy chews 25 g
8 to 12 ounces water 0 g
Total Carbs = 25 g

Recover Right
How to eat and drink after you cross the finish – right away and beyond

Focus on carbs
Eat half a gram of carbohydrate per pound of weight. For a 150-pound runner, that’s 75 grams, or the equivalent of a bagel and banana.

Eat protein
Consume 15 to 20 grams of protein to kick-start muscle repair. Get it from a high-protein energy bar along with fruit, or a PB&J.

Drink up
Aim for 20 ounces of fluid. Including 200 mg of sodium or more will boost fluid absorption. Try sports drinks and recovery shakes.

But skip the booze
You’re already dehydrated. Wait at least several hours, till you’ve had a chance to rehydrate and refuel, and then toast your finish.

Keep it going
For the next 48 hours, continue to focus on eating plenty of carbohydrates and modest portions of high-quality protein.

79% of runners always have breakfast in the morning before a race, According to a poll on

EAT BETTER: If you’re prone to midrun GI trouble, try cutting back on fiber, caffeine, and artificial sweeteners, all of which can exacerbate symptoms.


by Lauren Ganes, Marathon Coordinator

To quote, Ellen G, “check it off your bucket list ladies, running in a TYPHOON!”  We will all be talking about this experience for years to come.

IMG 6047 398x640 186x300 MARATHON MINUTE  CIM  2012It is such an honor to be a member of the WOW team, and being part of the relays pulled us all together with individual and communal strength.  Alone, I doubt if any one of us would have ventured out in that rain to run, but knowing that your team mates were counting on you, out we went.  And it turned out to be memorable and lots of fun for the 6 relay teams!

I can still hear Pat C laughing while waiting at Leg 2 as the rain just poured down on Ann, Vera, Michaela, and myself (Lizette was already on the run).  That was just the beginning, because we all ran/splashed through the infamous ankle deep water.

It was so wonderful to greet our team mates at the transitions, and to later see the posts and pictures that surfaced on the internet, even while we were running.  (Thanks, Colleen!)

It was particularly special to celebrate the race with so many WOW Women at the sunny Capitol steps.

Thank you Coach Stephanie for providing WOW members with a safe environment where all women can participate and stay fit, grow, and reach beyond their expected potential.  We all reaped the benefits this week-end!

Way to Go, WOW Women!

5 Tips for Walking or Running in the Dark

IMG 00351 300x175 5 Tips for Walking or Running in the Dark

Working out with a group creates safety even in the dark. Photographer unknown

by Coach Stephanie Atwood

On these cold, black mornings and evenings, that stay dark until many of us start working and become dark before we leave the office, we are faced with a dilemma; work out in the dark, head inside to exercise, or skip it. Two of those options will receive an OK from me and one doesn’t cut the mustard.

If you choose to work out at the gym then excuses should never be an issue.

My personal preference is outdoors whenever possible but this has to be tempered with reality.

Here are some tips to working out outdoors in the dark:

  1. Join a group or enlist a buddy to work out with you. There is safety in numbers and the more the merrier.
  2. Get a good flashlight or headlamp and make sure you have batteries that are charged. It takes some getting used to moving quickly in the dark and accepting a limited range of vision to work from, but a good flashlight will give you ample illumination to move comfortably.
  3. Most people will slow their pace or shorten their stride in the dark to allow for less of their senses filling in details. This just makes good sense when your vision is limited. Your feet need to be more attuned to the surfaces they’re touching and given a bit more time to interpret the results. Bumps and breaks don’t always show up when you’re only seeing black and shades of grey so feet have to take on additional work.
  4. Arms also need to be at a bit more attention, meaning that they will be working just a bit harder. This is to allow for a change of balance when your brain is working with information that depends on eyes less and feet more.
  5. Wear reflective clothing – shoes, gloves, jackets, pants, and hats all come with reflective strips and will up your visibility to others, especially cars. There is nothing worse, as a driver, than to see a pedestrian darting into or out of your car’s path, at just the last moment.

The Bay Area has a climate that accommodates working out almost every day outside. We are blessed with decent weather and beautiful places to exercise. With a little planning and some common sense you can have the benefit of fresh air and open space to enhance your exercise regimen. What could be better?

by Coach Stephanie, Bay Area Women’s Fitness Writer and Founder of Go WOW Team

originally published at

Coach Stephanie Atwood M.A. has been running and coaching for more than 3 decades. With certification from US Track and Field, Road Runners Club of America, National Academy of Sports Medicine and more she is truly a professional in her field and has helped thousands of runners achieve their goals. As Founder of Go WOW Team Coach Stephanie offers opportunity for each woman to find her athlete within and push those boundaries to see just how far she can reach.

Marathon Minute – Humboldt Half Marathon


Eight WOW Women were delighted with the results and the exquisite environment of the Humboldt Redwoods Half Marathon!

Congratulations to Julie, who came in 5th in her age group! Julie continues to welcome each new member to WOW and help them with their run/walking. Iris was the perfect companion as they ran/walked at least 11 of the miles together. Iris, you are such a great friend.

Bravo to Robbi, who surpassed her goal with a PR of 2:13! Eileen was close behind as she crossed the finish line with a PR of 2:15!

Christie and Michaela were another awesome pair and also reached their personal goals.

Laura persevered through injury and crossed the finish line with a smile on her face.

Most important of all, we enjoyed the beautiful run underneath the canopy of the old growth redwoods. The weather was perfect, and the out and back course allowed us the joy of seeing our team mates along the course.

We were sorry to see Michaela and Christie leave after the race. The rest of us celebrated our victories with Margaritas and Mexican food as we watched the Giants win game 6. It was a great way to recover from a fabulous day.

Way to go WOW Women!

Note from Coach Stephanie: While it was not a PR, Lauren ran the fastest of her 4 half marathons of this year, with a time of 2:10!

Marathon Minute 10-8

by Lauren Ganes, Marathon Coordinator

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Coach Stephanie and Lauren at the Walnut Creek Half Marathon, BFF

WOW Women showed their power at the San Jose Rock and Roll Half Marathon this week-end. Bravo to Lizette and Coach Stephanie for breaking 2 hours, Lizette at 1:57 and Coach Stephanie at 1:59, and 4th in her age group. You two were flying! And bravo to Leti who was also flying along the course with under 10 minute miles.

Congratulations Ann, on a well-run race without cramping. And of course, our hats off to Elaine on finishing her very first half marathon.

New WOW member Pat Venerable was in San Jose walking the half this past weekend. We look forward to getting to know you better Pat. Keep walking fast!

Although it was not in a race, Eileen ran continuously for 13.1 miles for the first time this week-end. Humboldt participants are now in various stages of staying strong, or in taper mode with the half marathon coming up on October 21.

This is an important time for the Humboldt half marathoners to: fuel well, (focusing on protein, complex carbohydrates, less refined sugar) hydrate well, and rest.

Training continues for the WOW women training to walk the Oakland Marathon in March.

Again, congratulations to Coach Stephanie, Lizette, Leti, Ann, Pat and Elaine on their successes at the San Jose Rock and Roll Half Marathon.

All WOW women thank Coach Stephanie, for guiding us and inspiring us to reach our individual potentials.

WOW Women, Fit Women of the World, Go for it!

Obesity and You

fat women mareh674 photobucket 276x300 Obesity and You

Obesity can kill you. Exercise can make a difference.

This is not my article and I have lost the source. The information is disturbing but gives us data to be able to start making some corrections. – Coach Stephanie

The title of skinniest state in America still goes to Colorado, according to a new report from the Centers for Disease Control and Prevention (CDC).

In 2011, Colorado’s obesity rate was 20.7 percent — the lowest in the nation.

Between 2005 and 2009, Colorado remained the sole state with an obesity rate below 20 percent. Now, no state falls into that category, the CDC says.

In 2011, 39 states had obesity rates of over 25 percent, and 12 had obesity rates over 30 percent. The highest obesity rate was in Mississippi, in which 34.9 percent of the population is obese.

[Related: Most Americans ignore the truth about obesity]

Obesity rates were high in the South in general, with about 30 percent of people in that region qualifying as obese. In the Midwest, the rate was 29 percent, followed by the Northeast at 25 percent, and the West at 24 percent.

After Colorado, the lowest obesity rates were found in Hawaii (21.8 percent), Massachusetts (22.7 percent), and New Jersey and Washington D.C. (both 23.7 percent).

After Mississippi, the states with the highest obesity rates were: Louisiana (33.4 percent), West Virginia (32.4 percent), Alabama (32 percent) and Michigan (31.3 percent).

Because the CDC made changes in the way it collects information about obesity in the country, estimates from 2011 onward cannot be compared with estimates made in the past. The current estimates come from a telephone survey known as the Behavioral Risk Factor Surveillance System, a national telephone survey that now includes cellphone-only households, as well as those with landlines.

Complications of obesity include heart disease, stroke, Type 2 diabetes and certain types of cancer, the CDC says.

Marathon Minute 10-1-2012

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Elaine P on her last long run before the half marathon in San Jose. Photo by Lauren G

Dedicated to Elaine Porter, our WOW teammate who has trained so well and will be running her very first half marathon on October 7 in San Jose!  Go Elaine, Go!

by Lauren Ganes

It’s fall, it’s October, and that means that the WOW women are just finishing up their training for two different half marathons, San Jose Rock and Roll, October 7 and Humboldt Redwoods Avenue of the Giants, October 21.

In addition to Elaine; Ann, Leti, Lizette and Coach Stephanie will also be running in San Jose this Sunday.  We wish you all strength and consistency as you speed along the race course.  Now is the time to reap the benefits of all your training.

At a time when you become distracted or fatigued during a marathon, it often helps to have a mantra.  Our San Jose racers have trained well and can remind themselves that they have trained for this race and they will finish strong. 

A few other mantras to consider:  “lighter, softer, faster”, “one step at a time”, “think strong, be strong, finish strong”.

I encourage you to think of a mantra, or an inspiration to help you move along your marathon or half marathon course.

San Jose half marathoners, all of the WOW team will be with you in spirit on Sunday.  GO FOR IT!

As Sally Edwards said at numerous Danskin Triathlons, “The woman who starts the race is not the same woman who finishes the race.”

Race Workout and Pacing Charts

Heart Rate Calculations

This chart is comprised of averages for certain ages and is based on an all out 2 mile run for the initial 100% Max VO2

 Age 70 65 60 55 50 45 40 35 30
100% 150 155 160 165 170 175 180 185 190
90% 135 139 144 148 153 158 162 166 171
80% 120 124 128 135 138 142 146 149 153
70% 105 108 112 118 121 125 128 130 133
65% 98 101 104 107 111 115 118 121 124


Race Pace Chart

Race Chart Statistics

  Time Time Time Time Time Time Time Time Time Time

2 Mile Race

19:28     19:55 20:22 20:49 21:17 21:46 22:15 22:45 23:16 23:48
Per mile 9:44 9:57 10:11 10:24 10:38 10:53 11:07 11:22 11:38 11:54
Per lap 2:26 2:29 2:32 2:36 2:39 2:53 2:46 2:50 2:54 2:58
5 Km Race 31:12 31:54 32:37 33:22 34:07 34:53 35:40 36:28 37:17 38:07
Per mile 10:02 10:16 10:30 10:44 10:58 11:13 11:28 11:44 12:00 12:16
Per lap 2:30 2:34 2:37 2:41 2:44 2:48 2:52 2:56 3:00 3:04
10 Km Race 1:05:31 1:07:00 1:08:30 1:10:03 1:11:37 1:13:14 1:14:53 1:16:34 1:18:17 1:20:03
Per mile 10:32 10:46 11:01 11:16 11:31 11:47 12:03 12:19 12:24 12:52
Per lap 2:35 2:41 2:45 2:49 2:52 2:56 3:00 3:04 3:06 3:13
13.1 Mile Race 2:25:39 2:28:56 2:32:17 2:35:43 2:39:13 2:42:48 2:46:28 2:50:12 2:54:02 2:57:57
Per mile 11:06 11:21 11:36 11:52 12:08 12:25 12:41 12:59 13:08 13:34
Per lap 2:46 2:50 2:34 2:58 3:02 3:06 3:10 3:14 3:17 3:23
Marathon 5:05:48 5:12:41 5:19:43 5:26:55 5:34:16 5:41:48 5:49:29 5:57:21 6:05:23 6:13:37
6:13:37 11:39 11:55 12:11 12:28 12:44 13:02 13:19 13:37 13:56 14:14
Per lap 2:54 2:58 3:02 3:07 3:11 3:15 3:19 3:24 3:29 3:33


Not all times or distances are indicated on this chart. For more information and additional times and distances I recommend the website put out by the Santa Clarita Runners. Go to and find out the details for any pace and most distances.

Random Races and Events


August 11, 2012 – Garin Regional Park, Hayward – Run in the Park

The 2012 Schedule is:
9/15 Tilden Regional Park, Berkeley
9/29 Redwood Regional Park, Oakland Hills
10/13 Pt. Pinole Regional Shoreline, Richmond Fees: Early Bird: $28 thru 30 days prior, Pre-Reg: $31 thru Wed. prior, Race Day: $35

Saturday August 25 – Pacifica Coastal 5K Run and Walk Festival 9-2:30pm

Aug 26, 2012 – Santa Rosa Marathon / Half Marathon and 5k Fun Run –

Sept 9, 2012 – Feather River Falls 1 mile and 5K -

Sept 21, 2012 7th Annual Run at Work Day

Saturday, Sept 29, 2012 HERS Keepabreast 5K/10K Run Walk

Go WOW Team is happy to post upcoming random races and fitness event. These events are not part of our organization and are posted as a community service. If you have an event for us, please send the information in the format below to and we will do our best to get it on the roster!


Saturday, Sept 29, 2012 Peak Hike with Breast Cancer Fund, Mt. Tamalpais $10 off use discount code seejane

October 7, 2012 – San Jose Rock’n’Roll Half Marathon

October 21, 2012 – Humboldt Redwoods Half and Full Marathon

November 10, 2012 Mermaid 5K, 10K –!__san-francisco

November 11, 2012 Malibu Marathon, Half Marathon and Supathlon – /

November 18, 2012 – The Lady Speed Stick® Women’s Half Marathon in Tampa, Florida. Coach Stephanie is running this.

Sunday, December 2, 2012 – CIM Marathon Relay Challenge – $120 per team through August 1 – This is a WOW Team Annual Event. Join a team soon!

Saturday, December 8, 2012 – Walnut Creek Half Marathon and 5K

Sunday, March 24, 2013 – The Oakland Run Fest

Loretta Green-Williams at 58 is Still Fast. Hear Her Speak

Inspirational Women in Fitness

 Loretta Green Williams at 58 is Still Fast. Hear Her SpeakJoin Coach Stephanie of the WOW Team as she brings you an exciting addition to women’s fitness.

The Fit Women Series, From Couch to Accomplished, offers in-person and virtual conversations with women who have made fitness their business and/or their lifestyle.

Meet Loretta Green-Williams on July 18 in Walnut Creek

At 58 Loretta is just getting up to speed.

“Lo” recently came in second in her age category for 100m and 200m sprints at the California Senior Games for the Senior Olympics and is headed to the finals! She is a certified Special Olympic Track and Field Coach with previous positions at LA Fitness, 24-Hour Fitness, and Club One Fitness Centers and has constructed fitness programs with the New York Female State Police, and US military.

She is founder of OFAAFO Holistic and Fitness Programs ™ that conducts nutritional research, health and fitness programs, such as Dancin Tru’ Culcha: Intercultural Communication Through ‘Afro-Caribbean Dance’ and ‘OOO Girl Walk’n Programs. As an Asana Yoga Instructor “LO” has presented her unique style of “Chair Yoga” training.

Lo is founder of Women of Concern Professionals & Strategic Conscious Networking, and Women of African Diaspora Griots. She created and produces Sumatra: The bold, strong & smooth blog talk radio show (

Like all of our inspirational speakers Loretta has overcome obstacles such as the death of a daughter along with other challenges in life. She has met those challenges and found a place in running to push herself and strive toward the best with purpose, dedication, and commitment. Come and hear her story.

July 18 – August 22 - Details on our Speakers’ Series Continue

From world class racers to fitness experts in nutrition, Chi Running, psychology, injury prevention, to women who started running after fifty (or have run for most of fifty years!), this series offers insight into the women who have overcome obstacles and chosen to make good health an integral part of their lifestyle. Each woman will share a segment of her own personal struggle and where she is now with fitness in her life. Finally each will offer tips and tricks to help us in our pursuit of a fit lifestyle.

Come meet these women and hear their stories at our Wed workouts starting June 20. Locations alternate between Walnut Creek and Piedmont. Their talks will come right before our clinic each week on improved running, just for us women. Be there on time. This is an honor and a gift to have them present their stories.

All are welcome! The talks are free*

July and August Speakers

July 18, Walnut Creek – Loretta Green Williams, 58 qualified this year at Stanford for the National Senior Olympic Games in the 100m. We can’t let age hold us back!

July 25, Piedmont – Rosalia Mariz, a traditional naturopath, originally from Tijuana, Mexico. Rosalia studied at UC Berkeley and at Trinity College of Natural Health.

August 1, Walnut CreekLucretia Ausse will talk about Chi Running and Walking

August 8, Piedmont – Dr. Sandy Baird, Specializing in ART (Active Release Therapy) and already treating several WOW Members. Sandy will share how she moved from civil engineering at UC Berkeley to chiropractic, currently with Innersport Chiropractic in Berkeley.

August 15, Walnut Creek, TBA

August 22, Piedmont – Dr. Michelle Cleere, PhD, will share her journey from an obese childhood to an accomplished athlete and skilled sports psychologist and motivator. Changing the way she thought, changed her life and Michelle explains “Perhaps you think there’s something special about me and that you can’t do the same. I can tell you that’s not true.” Come and listen to Michelle’s story and her commitment to help people change the way they think. With the right guidance and support, all of us can do it. Mental Training Elite Performers, Web/blog:

IMG 4199 640x480  Loretta Green Williams at 58 is Still Fast. Hear Her Speak IMG 4207 480x640 61fbb2 Loretta Green Williams at 58 is Still Fast. Hear Her Speak

Verity Breen Loretta Green Williams at 58 is Still Fast. Hear Her Speak

*Your first workout with WOW is complimentary and all talks are free. After that, if you wish to participate in the track clinics or join WOW there is a fee. Please join us on meetup at or view our web site at for more information and to RSVP. Thank you. Go WOW Team!

Speaker Series
Start to train for
San Jose Rock’n’Roll Half Marathon Oct 4
Humboldt Redwoods Half Marathon Oct 21

IMG 2181 480x640  Loretta Green Williams at 58 is Still Fast. Hear Her Speak
Speaker Series
Walk Your First Marathon

Best of the Best The WOW Team was voted Best Bay Area Women’s Run Club for 2012 by an ABC7 Poll. Join the BEST. Be Your BEST!

The Weekly Pep Talk team logo tag line 12 17 09.1 The Weekly Pep Talk

The Weekly Pep Talk #201
July 2 – 8, 2012

Words to Live By:  "Prediction is very difficult, especially about the future." – Niels Bohr
IMG 3292 640x480  The Weekly Pep TalkWOW Woman of the Week: Cynthia Bagby is going for it. Keep it up! You are getting there!
July Birthday Girls: Marly Norris, Julie Yokoyama, Doni DeBolt, Ava Jourdain
Facebook Links – The WOW Team has a public page at and, for Members Only, ask for an invitation to The Winners’ Circle (details in your New Members Welcome Letter)
Tip from your Coach:  A mile run or walked will use about 100 calories. The difference is that 4 miles an hour (15min/mile) = 400 calories. 6 miles an hour (10 minute miles) = 600 calories. Pick up your speed and utilize those calories faster!
Upcoming Events of Note:  This is not the total WOW Calendar, only certain special events.

  • 50 in 100 May 1 – August 8(see details below) Help Coach Stephanie recruit 50 new members in the next 100 days. Win Prizes! 3 0 days left! Keep thinking new member. We’re making progress but we’re not there yet!
  • July 4 – No WOW Workouts!!
  • July 7 – Sat Morning Power Walking – What about Walking the Oakland Marathon in 2013! Details on meetup.
  • July 9 – No Weekly Pep Talk this week
  • IMG 3392 640x480  The Weekly Pep TalkJuly 15 – Kick-off Training for San Jose Rock’n’Roll Half Marathons at Lafayette Reservoir – full day for newcomers, short run and intro for current members.
  • July 18 – Power Walking Summer Clinic continues in SF, 7:15 AM. Click here
  • July 18 – Third in Inspirational Speakers Series featuring Loretta Green-Williams in Walnut Creek
  • July 18 –Women’s Run to Improve Clinic – Immediately follows our Inspirational Speaker at Las Lomas Track
  • July 25 – August 22 – Fourth in the Summer Speaker’s Series. Come to Piedmont track to hear our speaker
  • August 4 – Special Walker’s Training Group starts training for the Oakland Marathon. Walkers Only. Start Now! Go 26.2! Saturday training
  • December 1-2 – CIM Relay Weekend – 5 teams already and sixth one is forming! Don’t miss out. Register with Coach Stephanie
  • March 24, 2013 – Oakland Run Fest, 5K, Relay, Half Marathon, and Full Marathon. Train with WOW, the official women’s training club

Details for these special events are on meetup or below. For the full calendar of WOW Workouts go to our website at

Dear WOW Members and Interested Readers,
Happy 4th of July! Happy Summer!
Thanks to Kara Waltz, Dr. of Chiropractic, who spoke to us last Wed. Her talk was educational and inspirational and I hope you enjoyed it.
We have a bit of a break between now and our next speaker. Loretta Green-Williams is a fascinating woman, 58 years old, who just qualified for the 100m sprint at the Stanford Senior Olympic Trials. Come to hear Loretta’s inspiring story of overcoming personal tragedy and knowing triumph in her ability as a runner. Loretta will join us at Las Lomas Track on July 18.
Our weekend had Saturday walkers and Sunday runners, run/walkers, and walkers. Welcome new member Rebecca and thanks to all of you who taught Rebecca what 1:1 is and what a great group of women you are, overall!

Great to see Rowena last Sunday!
Christy had several walkers lined up for Saturday at Lake Merritt. I didn’t get a report but hope everyone got some good exercise.
I’m gone starting on Sunday, for a week long Coaching course taught by United States Track and Field. We’ve got workouts as usual with our wonderful WOW Mentors pitching in. Thanks to Christy, Michaela, and Lauren for leading these workouts.
Good luck to Laura and Eileen who have races coming up on July 8th. Please report back to us on the Winners’ Circle. Remember to believe in yourselves, in your training, and in your flexibility to overcome those darn unknowns!
And now on to the topic of the day, you! I want to make sure that each of you understands what resources are available to you through WOW and briefly how they all fit together.

  • The WOW Team website is the place to join our group as a long term member, to review blog posts, have access to the Members Only Area, get directions to workouts, and get a condensed version of workouts through the WOW Team Calendar. Please go to at some point and click on the various and sundry tabs at the top.
  • Meetup is the site where full details of each and every WOW workout and event are listed in chronological order. Each separate event has its own page, connected by a monthly calendar on the left. You must join the WOW Team meetup (not just meetup in general) to take advantage of most of the information. The WOW Team meetup site is also the only place to RSVP and pay if you are a drop-in. When you are a member you are not required to pay when you drop-in. Just click past the payment request section. URL for home page is To join Meetup, you must sign-in to meetup (one time thing) and then log-in to the Go WOW Team Meetup site every time.
  • Go WOW Team on Facebook is our public, promotional page, open to the world. Anyone can join this page and make posts. URL
  • The Winners’ Circle is our group page on Facebook. The public can now search for this group and find it but only members invited to join can see or make posts. URL
  • When you join the WOW Team as a subscribing member you are eligible for all services for the first month. There is a one time fee for membership and, for each month following you are charged a subscription fee based on the membership type you choose. Additionally, you are sent a member’s letter that details all the benefits of membership and how to access them. Your first month membership includes:
  1. A WOW Team T-shirt
  2. A WOW Team water bottle
  3. Invitation to The Winners’ Circle and a lifetime membership
  4. 5 online training modules taking you from Couch to Accomplished with lifetime updates
  5. Training Programs for novice to intermedates from 5K Walkers through intermediate half marathoners, written by Coach Stephanie
  6. The Weekly Pep Talk
  7. All regular workouts and most special events at no extra cost or at a discount
  8. Online coaching support, 3 times a week
  9. Track, Tempo, and Endurance workouts on a weekly basis
  10. Professional Coaching from award winning Coach Stephanie Atwood
  11. The opportunity to reach your full potential as an athlete, make friends, place fitness as a part of your daily life. WOW offers these pieces!
  12. And more!

Starting August 4, WOW will be training a walking group to walk the Oakland Marathon or half marathon. We will ONLY Train for walking on these Saturday workouts. If you want to run or run/walk in the Oakland Run Fest the WOW Team will provide Sunday training for the half marathon, 5K, and relay, no marathon. I’m getting the training schedule together now. If you are interested, let me know and tell your friends!

To Fitness, Friendship, and Fun,
Coach Stephanie

Reminder: Please post your next race goal on The Winners’ Circle and if you want to achieve a better time or want to finish as your goal. If you have a time goal, tell me you r last race time at the distance or you most recent race, whatever distance. We need to go over real training paces to help you succeed! Are you ready to work at it? We’re picking up the pace on July 15! See you there

 6 Teams for CIM Relay!  I’m done recruiting

1.       Coach Stephanie
2.       Lauren Ganes
3.       Julie Yokoyama
4.       Ann Ritzma
5.       Michaela Ristaino
6.       Elaine Porter
7.       Lizette Byer
8.       Iris Torres
9.       Laura Lance
10.   Eileen Killory
11.   Robbi Cook
12.   Ellen Gordon
13.   Beth Wrightson
14.   Jeanetta Mack
15.   Vera Chrebtow
16.   Lesley Turner
We have Team 5!
17.   Colleen Blakelock
18.   Kathrina Weekes
19.   Yesenia Rodriguez
20.   Amanda Moynihan
Team 6 Full!
21.   Heidi Harrison
22.   Pat Chase
23.   Tiffany Wheeler
24.   Doni De Bolt
25.   Just send me a check for $40, include your birthday, age on race day and t-shirt size and you’re in!

Prior Weeks’ Recap:
Please note that the week of July 16, we will start training again for fall races, including some half marathons. Now is your time to work out the kinks and practice with no pressure. July 15 will be our last "non-training" workout. Try to take advantage of this opportunity to join the WOW Team if you are not already a member.
Over Fifty Interviews – I am starting to interview women who are still running and are over fifty. For some of you, you may have started running quite late in life. For some of you, you may have been doing this for a lifetime. Initially, I will do a recorded interview and, eventually plan to create a book from the material. If you are willing to be interviewed I would love to speak with you. All women over fifty are welcome and matter. Please tell me if you would like to participate and we will arrange a time to record the interview. Thanks!
July 28 5K/10K Race in Orinda – This link below sounds like a fun run for us to participate in. It is a trail run in one of our beautiful East Bay Parks. The price is affordable. Who else is in? July 28, Briones 5K/10K East Bay Park Runs -  Let’s keep posting about this series on our Facebook Page at Go WOW Team or The Winners Circle.

Don’t miss out on the Speaker Series

One super speaker has already spoken. Please keep the momentum and appreciation for the effort the women make to come and speak to us.
These women are awesome and they will be sharing their stories with us and offering us fitness tidbits to put into our own bag of tricks. I’m hoping that many of you will be willing to travel back and forth between Oakland and Walnut Creek as we alternate the locations of our Speakers. You will then be able to join the clinic for the week, taught by Coach Stephanie. Details on meetup. Third Speaker July 18, Loretta Green-Willimas
San Jose Rock’n’Roll Half Marathon Here we Come!
Monday, July 16 is the first week of training for the upcoming San Jose Rock’n’Roll Half Marathon, happening on October 7. We will also train for the Humboldt Half Marathon on October 21. To RSVP for the training kick-off on July 15 go to meetup.
Heidi IRis Stephanie The Weekly Pep TalkCurrent Trainees for SJRNR:
Lizette B
Coach Stephanie
Christy G
Colleen B
Michaela R
Leticia D
Humboldt Trainees:
Ellen G
Lauren G
Yesenia R
Who else?
Coaching calls will re-start on July 17 on Tues at 12:15 Noon, Thurs at 12:15 Noon, Saturday at 3:15 PM. The phone number has changed. After the first month there is a separate membership fee for online coaching support. If you want to include this invaluable resource in your membership please go to the link at
50 in 100
I want to increase our membership by 50 new (or returning after a year or more absence) members in 100 days and need your help. We all know that word of mouth is the absolute BEST recommendation right? So, if any of you can recruit a new member you will be eligible for a new WOW t-shirt, cap or racing singlet (to be ready in June). Here is what I need:
1.       A name
2.       An email address
3.       A phone number
4.       Permission to say that you made a referral
I will contact them by email and/or phone and mention that we want them to join us and that you felt it might be a good fit. That’s all there is to it! Thanks for your help and Go WOW Team!
Walnut Creek or Bust!
I’d love to see our Walnut Creek group grow! What are your thoughts on ways to make this happen?
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
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.
Upcoming random races and opportunities:
July 8, 2012 – Langley Half Marathon. Join WOW Member Laura L in running this half.
July 28, 2012 – Run in the Park
The 2012 Schedule is:
7/28 Briones Regional Park, Orinda/Martinez
8/11 Garin Regional Park, Hayward
9/15 Tilden Regional Park, Berkeley
9/29 Redwood Regional Park, Oakland Hills
10/13 Pt. Pinole Regional Shoreline, Richmond Fees: Early Bird: $28 thru 30 days prior, Pre-Reg: $31 thru Wed. prior, Race Day: $35
July 28, 2012 – EMERGE 5k at Almaden Lake Park in San Jose.
July 29, 2012
Saturday August 25 – Pacifica Coastal 5K Run and Walk Festival 9-2:30pm
Aug 26, 2012 – Santa Rosa Marathon / Half Marathon and 5k Fun Run –
Sept 21, 2012 7th Annual Run at Work Day
Saturday, Sept 29, 2012 HERS Keepabreast 5K/10K Run Walk
October 7, 2012 – San Jose Rock’n’Roll Half Marathon
October 21, 2012 – Humboldt Redwoods Half and Full Marathon
November 10, 2012 Mermaid 5K, 10K –!__san-francisco  
November 11, 2012 Malibu Marathon, Half Marathon and Supathlon – /                                                                                          
November 18, 2012 – The Lady Speed Stick® Women’s Half Marathon in Tampa, Florida. Coach Stephanie is running this.
Sunday, December 2, 2012 – CIM Marathon Relay Challenge – $120 per team through August 1 – This is a WOW Team Annual Event. Join a team soon!
Saturday, December 8, 2012 – Walnut Creek Half Marathon and 5K
Sunday, March 24, 2013 – The Oakland Run Fest
Preferred Providers and Misc. of Interest:

#1 – Group at Inspiration Point, Cynthia B is to the right of Coach Stephanie, photo by Lauren G
#2 –  Lafayette Reservoir in January – cold! Photo by Lauren G
#3 –  Iris, Heidi, and Coach Stephanie at SF Half 2011 – photo by Lauren G

Thanks to the wonderful photographers who give us so much to smile about. Photos are wonderful memories!


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!

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