All posts by Coach Stephanie

Ready to BAWRF?

Race for Money and Points. The Bay Area Women’s Racing Federation is Official

web_BackSpecifically geared to racing in the USATF Sponsored Series that offers money and points to qualifying teams. Any woman may join us who loves to compete. You don’t have to be a WOW Member because this group will require separate, individual membership and annual team membership and insurance through USATF (United States Track and Field).

Group information is available at http://meetup.com/bawrf-usa. There is a lot of information on the PAUSATF site, too. We list ourselves as BAWRF or Bay Area Women’s Racing Federation.

 

 

Home made Energy Bars

Energy food, Energy Bars for Runners

Home Made Energy Bars

My teenage daughter and my 70 year old uncle both love these energy bars. You can vary the ingredients dramatically and they’re still delicious. Try using raisins or apricots or a combination of dried fruit. Keep the size of the ingredients about equal to a cranberry or raisin when chopping.

Ingredients

    1 C rolled oats
    1 ½ C almonds, chopped semi-fine
    1 ½ C dried cranberries
    ½ C nonfat dried milk
    ½ C ground flax seeds
    2 tsp butter
    1 C organic agave or maple syrup/honey –  or a combo
    1 1/2 C peanut butter

Chop almonds. Mix dry and wet ingredients until well-combined. Spread on a flat baking sheet lined with foil or wax paper or roll in balls. Roll balls in chocolate chips for a special addition or press chips on top of flat mixture. Cut into separate portions, wrap with foil, and keep in freezer until needed. No baking is required.


The recipe above costs a fraction of what it costs to buy individual store bars and produces about 30! If you buy energy bars in a store, you are paying at least $1 per bar. Big difference in cost – especially if you’ve got a teenager eating them by the handful. I didn’t do a calorie calculation on these but my guess is it would be pretty high. That’s what you want in an energy bar – lots of instant energy (fruit and other natural sugars), along with fats, and protein for a full complement of nutrients.

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Weekly Pep Talk Start June 22, 2015

The Weekly Pep Talk

Start June 22, 2015
by Coach Stephanie Atwood


Thanks for today’s quote about success from pinterest

https://www.pinterest.com/pin/314055773986353863/

Let’s high five our 5K newbie Faith Enemark
faith-e-see-jane-run-5k

who aced her first race ever! We’re so happy for you Faith. And many congratulations go to all of you racers this past weekend. It was a lot of fun, don’t you agree?

*******
June Birthdays – Jackie Ray, Christy Gerren, Ayana Dion, Jana Gomez, Melanie Archer, Lauren Ganes, Tres Fontaine, Vera Chrebtow, Marianne McCraney, Jennifer Watters, Happy Birthday Ladies!


Anne Olson leads Lake Chabot Saturday Workout – join Anne most Saturdays at Lake Chabot at 9AM as she leads the WOW women for a low-key workout. http://www.meetup.com/GoWOWTeam/events/223229098/  


Tres and I lead a Trail Clinic this Saturday. Open to everyone! Free to all current members. Fee-based if you are not a member. All are welcome! Everyone! http://www.meetup.com/GoWOWTeam/events/223136266/

*****

See Jane Run Triathlon Discount Coupon 25% off for anyone. If you plan to do the triathlon on Sept 27 please take advantage of our discount code.
25% off is super!
Code: SJRAMB15300 . Please enter your Team as Go WOW!


Sunday, July 5

Go WOW Tri Training  Talk immediately after our workout at Lafayette Reservoir.

First training weekend at Shadow Cliffs is July 12! Training Details below:

http://gowowteam.com/womens-running-community/womens-triathlon-training/

Race details at See Jane Run website: www.seejanerun.com


Coach Pep Talk for the Week:

It is such a mixed blessing to train for and complete a race. If you didn’t live up to your expectations, you deal with a bit of a let-down because your opportunity for that particular race is now gone. If you performed at your expectation or better, now it’s over. What’s next?

This analogy with life always helps me stay close to the moment. All of our “moments” are fleeting. When they are wonderful it is important to take another few moments to appreciate them. When they are not so great, it is certainly a time for acceptance and evaluation. When our “moments” are unfortunate or even tragic, it too is a time for contemplation and learning. Throughout our lives, we will have many moments and many varied experiences. This, we all know.

From participating in training with all of you and completing our race together I want to share how much better the experience was because I was able to share it with you! Cheering each other on before the race began, and watching you as you finished, created a much deeper experience than if I had been participating solo. And, knowing what we had shared along the way to get to the starting line, was also special, and unique.

Life is a bit like a race, isn’t it? Strive for your best. Share your struggles and victories. Savor the experience. Move on. Live!
To our Success,
Coach Stephanie

*****

We are moving all WOW Team Challenge records to the WOW Team/Strava Challenge When using Strava just list Go WOW Team Workout in the title of your workout to distinguish it from other non-WOW workouts. I’ve been listing all my workouts based on time, not miles. It’s also a perfect way to keep track of the hours you put in and have a record of your Go WOW Workouts to earn your 10 hour badge and your 50 hour badge. I did it! Who will join me?

P.S. You can add in your race time from this weekend since this was an official WOW Event!

*****

Marathon Minute: from Coach Lauren

Read about fueling for a late afternoon workout in this week’s Marathon Minute. Thanks for the great article Coach Lauren!

*****

 

 

 

 

 

Bay Area Go WOW News

Hi Ladies!

What a fun race weekend! I have to start by thanking Coach Lauren who weathered 2 days of expo madness to help out. Thank you Lauren. You are so amazing! Be sure to check out her wonderful photos on www.facebook.com/wowliving.

As for the racers, well, we had a hell of a time, didn’t we?  And, we had the special gift of being cheered on by our dear friend and former WOW Member Michaela Ristaino. So good to see you Michaela!

The half marathoners got a bit of a break with cooler temperatures but they did have to deal with a strong offshore “breeze”. That can get pretty tough by mile 10. All of our half marathon ladies had strong races. Congratulations to Gretchen T, Rosa K-R and pal Michelle, and Karen S. Small but mighty group. We also missed Kathleen Saba but know she will be back strong and fast, soon enough. Your race is out there, no doubt!

The majority of WOW Women chose to do the 5K. We had a big crew send-off at 8:15 and had a lot of fun watching the finish too. It’s also pretty cool to hear your name being called out during the race, isn’t it? Jennifer S and I started at the front of the pack but once the gun went off I never saw her again. She was running really fast! 7+ minute miles. Good race lady!
I want you all to check out the photos taken by Lauren and look at your finish form. You can learn so much! I want to particularly commend Katie C, and Allison H for their excellent kick. Take a look at their feet! They were both off the ground with some real power being applied. Nice work!

Photos posted at www.facebook.com/wowliving

You all get a big hug and congratulations from me. It is so gratifying to be your coach and see what you are capable of while balancing so many other things in your lives. I love this group of amazing women. Now, on to some trail runs, triathlons, and fall half marathons. Are you ready?

We have several celebrations coming up and I want to make sure you know about them. On June 28, after our Sunday run, we will celebrate Our See Jane Run Victories along with the birthdays of 2 awesome WOW Coaches – Coach Tres and Coach Lauren. Please bring something to share to our Inspiration Point workout. We will all go for 60 minutes (post race workout) then celebrate at this beautiful vista point. Bring a dish for 4-8 and something to drink too since there is no water at this spot. Let’s party!

Go WOW Living is an evolution whose time has come! I have been dreaming about a global community of empowered women for many years. I have seen, in my own life, what empowerment does. I want all women to experience it. Follow Go WOW Living and me as we unveil the dream. We are starting with a logo and a Facebook page. There will be much more very soon…

How do you like track so far? We’ll meet at 6:30pm again at Piedmont for another romp around the track. It’s kind of nice for a change, don’t you think? Anyone who wants to join me and Coach Tres afterward for a birthday glass of wine is welcome to join us immediately after the workout. We’ll head to Grand Avenue for a bite to eat and a few birthday cheers.

Time to celebrate and enjoy a beautiful area at Inspiration Point this weekend.

To Success!
Coach Stephanie

*****

Other
Personal Training or Nutrition Sessions with Coach Stephanie. I have a few spots available for one on one consults and sessions for nutrition and/or training. Contact me directly if you want some additional time with me in a private session.

New, Free! Tuesday (summer) Community Boot Camp at Bella Vista Park in Oakland. Join me for this new community gathering – free boot camp at 8:30 every Tuesday morning. Details on Meetup

Summer Trails, Fall Triathlons, Fun Runs, Relays, and Half Marathon

Big Sur it is! You voted, we listened! Go WOW Team will be participating, once again, in the Big Sur 5K and Half Marathon in November. Mark your calendars now as you have to sign up early to be guaranteed a spot in the race. You also need accommodations and Lauren will be sending out some details on how to rent a house. Big Sur %K and Half Marathon are on the weekend of November 7 and 8.

October 10 – Broads Run Broadway! GO WOW is an official training partner for this race

November 22 – Berkeley Half Marathon and Relay!

 

*****

Upcoming Events of Note: (this is not a complete WOW Team calendar)

  • June 27 – Trail Clinic with Coach Tres and Coach Stephanie
  • June 27 – Anne Olson leads a fun walk/run at Lake Chabot
  • June 28 – Informal Triathlon Talk, train for the See Jane Run Sprint Triathlon after Inspiration Point
  • July 11 – Plan Nutrition for Peak Race Performance. Coach Stephanie speaks at Road Runner Sports
  • September 5 – Run Walk Workshop. Train for Broads Run Broadway 5K
  • October 10 – Broads Run Broadway 5K Fun Run and Walk
  • November 8 – Big Sur Half Marathon and 5K
  • November 22 – Berkeley 5K and half marathon

 

Details for these special events are on meetup. For the full calendar of WOW Workouts go to our website at or http://meetup.com/gowowteam

Bay Area Women’s Racing Federation 2015 Calendar of Races – Want to race as a team? Join our Bay Area Women’s Racing Federation (BAWRF) and get in on the fun. Contact Coordinator Lizette if you plan to participate at Lizette.byer@gmail.com . Here is the link to the schedule of races and how to register. http://www.pausatf.org/data/2015/RRSchedule2015.html .

*****

Be sure to look over our website at Go WOW Team website to realize ALL the VALUE of your WOW Membership.

Post on Winners’ Circle every week –Open to all WOW Members, current and former – Be sure to join if you haven’t already!  http://www.facebook.com/groups/244142088969843/295132213870830/

Photos: by Lauren Ganes, Thanks!

#1 She did it!  Faith finished her first 5K under 30 minutes!

#2 Kim, Nicole, Marybeth, Faith, Allison

#3 Karen finishing the half marathon

#4  Gretchen finishing under 2 hours for the half marathon

#5  Katie powering it into the finish

#6  Allison, look at her kick!

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A Mixed Blessing to Train for and Complete a Race.

Coach Pep Talk from Stephanie Atwood

It is such a mixed blessing to train for and complete a race.

If you didn’t live up to your expectations, you deal with a bit of a let-down because your opportunity for that particular race is now gone. If you performed at your expectation or better, now it’s over. What’s next?

This analogy with life always helps me stay close to the moment. All of our “moments” are fleeting. When they are wonderful it is important to take another few moments to appreciate them. When they are not so great, it is certainly a time for acceptance and evaluation. When our “moments” are unfortunate or even tragic, it too is a time for contemplation and learning. Throughout our lives, we will have many moments and many varied experiences. This, we all know.

From participating in training with all of you and completing our race together I want to share how much better the experience was because I was able to share it with you! Cheering each other on before the race began, and watching you as you finished, created a much deeper experience than if I had been participating solo. And, knowing what we had shared along the way to get to the starting line, was also special, and unique.

Life is a bit like a race, isn’t it? Strive for your best. Share your struggles and victories. Savor the experience. Move on. Live!

Coach Stephanie

Check out the wonderful photos shared from this week’s race at See Jane Run on our gowowliving facebook page.

Photo taken by Allison Hickey. Thank you

Sustainable Race Mile

MEMO From Jack Collins

Hello Go WOW

This is a $5 coupon code: 061515RACE

Small I did it!The coupon code is valid for an uncertain date, till the coupon code box disappears from the website: Sustainable Race Mile.

Sustainable Race Mile Race Route

The race starts on John F. Kennedy Dr. in Golden Gate Park in front of de Young Museum. Runners and walkers head east .5 miles, turn at Nancy Pelosi Dr. and return back to the start. This is a fast flat course in a healthy green environment with the iconic Conservatory of Flowers adding some exotic San Francisco zip.

Race Info and Results

Please pick up your race bib and t-shirt on September 5, 10am-3pm at A Runner’s Mind, 3575 Sacramento St., San Francisco. 10% store discount when you pick up your bib.

If you cannot make it to the store, you can pick up your bib and t-shirt on race day between 7am-8:30am. We may or may not have race day registration. Please register online.

Preliminary race results will be posted after the race at the breakfast tables by the Bandshell. Official race results will be posted on the Sustainable Race Mile website after review with Ford Timing.

The top male and female runners in open and masters each receive a $100 gift card for Greens Restaurant.

Free T-Shirt and Breakfast with Registration

EV News Report updates US gasoline demand weekly from the Energy Information Administration. The transition to green transport is our toughest challenge. We are racing to save Earth! T-shirt campaign on back: Support Climate Change Warning Labels at Gasoline Stations

Early Registration and Running Clubs

The first 100 registrants receive a free Sustainable Race sweatband. These are the remaining inventory of (1970s retro) red, white and blue sweatbands from last year. All running club members receive a 10% discount at race bib pickup upon proof of current membership. The first 40 registrants from any running club each receive a stainless steel water bottle. These are the remaining bottle inventory from last year.

Thanks,
Jack Collins
EV News Report / Sustainable Race Mile
415-745-5790

Time to Shine Race Day is Almost Here

You have worked hard and now it is time to shine. Let’s get out there and make this good.

See-Jane-Run-Finisher-on-Race-Day (480x640)The See Jane Run Half Marathon and 5K is just around the corner and we have a good list of participants doing both the 5K and the half marathon.

Check in at the WOW Booth on Saturday after picking up your bib

Drop off your gear at the WOW Tent on Sunday Morning

Please refer to the excellent race check list prepared by our Coach Lauren Ganes

  • Stay focused this week
  • Hydrate well
  • Rest
  • Visualize running your race
  • Plan on extra time to arrive and park or get dropped off. This is always an issue in Alameda
  • Post questions on the Winners’ Circle
  • Have fun!

7:45 We will meet at our tent at the race finish area to wish us all a good race then head over to the start.
8:00AM The Half Marathoners start their race
8:30AM The 5K starts

Here is a tentative list of racers:
Half Marathon
Lori Whittock
Rosa Kaderas-Redmond
Gretchen Treffiletti
Kathleen Saba
Karen Smith
Susan Haworth

5K
Allison Hickey
Nicole Greene
Holly Haley
Kim Conner
Faith Enemark
Marybeth Temples
Katie Carney
Coach Stephanie
Jacque Keller
Julie Yokoyama

Have fun! See you there!

Knee pain and UCSF Research

To Whom It May Concern,

Stretch! Don't forget!
Stretch! Don’t forget!
My name is Nicola Cashman and I am a Clinical Research Coordinator at UCSF, working with Dr. Anthony Luke.  We are currently running a study for active individuals between the ages of 30 and 50 who are suffering from unilateral knee pain due to Osteoarthritis.

I am reaching out to you to find out if you think anybody in your running club may be interested.  From our experience, individuals suffering from this problem do not have many options other than physical therapy and dealing with the regular pain can be quite frustrating.

I have attached a flier for you to take a look at; if you have any questions feel free to ask.  Dr. Luke is also always happy to answer any questions that you may have.

If you think there will be interest, please feel free to email the flier to members or post it on your facecbook page.  I am also happy to come to some of your runs if you think anybody would be interested in speaking with me.

Please let me know your thoughts and thank you so much!

Sincerely,

Nicola Cashman, BS
Clinical Research Coordinator
University of California, San Francisco
Department of Orthopaedic Surgery – Sports Medicine
Nicola.Cashman@ucsf.edu

(415) 514-6120

Tempo Walk?

WOW Team Women Walking for Fitness at the Berkeley Marina. Go WOW Team!

As a long time runner and professional coach I run into the same questions many times. They are great questions because they indicate that people are trying to learn and train with knowledge, not just follow the pack blindly.

Here is a common question:

I was wondering…What exactly is fitness walking, power walking, or tempo walking?

Continue reading at this link

Weekly Pep Talk Issue 1 Nov 25, 2007 Revisited

Welcome to the Inaugural Issue of The Weekly Pep Talk

Tackling the hills at Inspiration Point

To add perspective to the wonder of Go WOW Team I am publishing each of the Weekly Pep Talks starting from Issue 1. If you are one of our WOW Members who has been a part of this group since 2007 please comment here. And thank you so much for being part of this awesome group of women. Go WOW Team! – Coach Stephanie

Ask About Running
The Weekly Pep Talk
First Issue, November 25, 2007
This week is dedicated to runner Jane M. (we’ve had some great runs together!)
Monday, November 26 – Sunday, December 2, 2007

Hello to All!

Welcome to the inaugural issue of The Weekly Pep Talk; commentary on life for women who run. My name is Stephanie Atwood. Many of you know me from my work as a running coach. There is more to life than running yet, when Running Becomes a Part of Your Life, it will influence all other aspects. This was the impetus for writing this weekly digest.

We all have lives outside of our running yet; running has brought us together in one way or another. I want to share all kinds of news and information that are related to us as runners and as women!

TRAIN FOR POPULAR RACES
I’m going to choose well known races throughout the country and the world and give you training schedules and tips for these specific
events. It’s always the right season for some great races. Training
schedules include:

• The Kaiser Permanente Half Marathon & 5K
• See Jane Run Women’s Half Marathon & 5K
• The Boston Marathon
• The Chicago Marathon
• The Bay to Breakers/San Francisco
• The New York City Marathon
• The Honolulu Marathon
• The Disneyland Marathon
• The London Marathon
• The Nike Women’s Half and Full Marathon
• The San Francisco Half & Full Marathon & 5K

If you notice that I’m predominantly indicating races in California,
and specifically the Bay Area, it’s because that’s what I know.
Please feel free to send me information on other runs. I’ll check
into them. I especially want to know if the runs are for women only
and, if they are well organized!

Right now, I’m focusing on the Kaiser Permanente Half Marathon and 5K Run – February 3, 2008. Starting today, you have 10 weeks to get prepared for this race. 10 weeks is enough time for either event. For the Half Marathon, you should already be running, even if not training officially for this race. I’ll give you an intermediate training schedule for the half marathon. For the 5K (3.1 miles) you can start from scratch and be ready for this fun event.

The entry fee goes up after 1/11/08 and there is a limit to the
number of participants. All race details are on the official website
http://xnet.kp.org/sanfrancisco/index.html. So, if you haven’t
already started training, Now Is The Time!!

INTRODUCING THE AUTHOR
This issue I’ll tell you about myself. The research was easy! In my
senior year of high school the entire class had to run a mile for the
President Kennedy Physical Fitness Test, as required for all
graduating seniors. We girls never ran on the track. In fact, we were
not allowed to run in high school running programs. At that time
there was no Title 9.

I failed miserably in my attempt, having no idea how to pace myself.
I felt abandoned by the P.E. Dept. having no concept of how to run
that far. Our “Girl’s” PE Program never offered any type of running
program in my entire 4 years of high school. Thank goodness things
have now changed.

However, this event piqued my interest in learning more about my
physical limits and “pushing myself”. My chosen graduation present
was a trip to a girl’s Outward Bound Course in the Cascade Mountain Range. Outward Bound introduced me to my inner ability to overcome both mental and physical fears and obstacles. In addition to rock climbing, rappelling, and 3 days alone in the woods with no food or sleeping bag, I completed running a “marathon” at the end of the 26 day course! It was life changing…

I loved learning that a woman like me could do these things! I
blossomed with the realization that I could overcome mental and
physical barriers that had seemed impossible. These barriers were
self-made and I could change them! This was a wonderful awakening for an 18 year old.

Graduating from high school created many life changes as I headed out on my own, not knowing what direction to go in. Living on my own, with a full time job and part time attendance at a community college, gave me ultimate freedom and limited time. I stopped exercising and gained more than 40 pounds. Oh, those morning doughnuts, endless cups of coffee and sitting all day were changing me in ways I hadn’t realized. I had so much to learn about what really mattered.

RUNNING ON A REGULAR BASIS
When I realized that change needed to occur I was positive that I
could make it happen. It would take work and believing in myself but
I knew I could do it! I started running after work in a park across
the street from where I lived. I ran when it was dark because I was
embarrassed for people to see me. Running/Jogging at that time was
not common, especially for women. One time around the block equaled 1/8 of a mile. It took about a month before I ran 8 times around that block, but I was on my way!

30 pounds lighter and a few years later I ran my first official
marathon and placed third female! Another milestone had been reached and I was hooked. I have been running ever since.

THE ESSENCE OF THE STORY
The essence of this story however, goes way beyond my love of
running. The true benefit has been the gift of fitness, discipline,
and the psychological/emotional lift that running has given to me.
Running has offered comfort and clarification to me during difficult
times when the rest of my life was in turmoil. There have been many
trials throughout my life (as there are for all of us) and running
has been a steadfast friend. There have even been epiphanies (of a
sort) during my running. Little assists and major realizations have
occurred and, as any runner knows, they just happen! How could I give that up?

Now, if I had to stop running for reasons beyond my control, I would
have the wonderful memories and knowledge of the commitment I made when I COULD run. I would carry within me the solace of knowing that I was given a gift and took full advantage of it while I was able.

You owe it to yourself to use this gift, too. The distance you run is
not the issue. How fast you run doesn’t matter. That you get out and
maintain your well-being; that you run to show your appreciation for
the ability to move; that you realize how much better you will be,
for those around you, when you take care of yourself through
exercise; these are what matter!

A USEFUL WEBSITE FOR WOMEN
Amy Montemarano started a new website for women who travel and want to run with other women during their stay. She offers information forvacation sites and for business travel. Check out her website at www.womenruntheworld.com. Isn’t this a great idea? Thanks for putting it together Amy.

UPCOMING BITS AND PIECES:
• Stay tuned for details about the Sunday running program that
will launch in early January, 2008.
• Start preparing for the upcoming running tours to England
this summer and the NYC Marathon in November of 2008.
• Hold on for the official launch of the Ask About Running
Website

The easiest way to continue to receive this weekly digest is to subscribe to my Yahoo Group at AskStephanieAboutSports@yahoogroups.com and you’ll be on the
automatic mailing list.

Please send me your stories, comments, and questions about life and running. My E-mail is Stephanie@AskAboutRunning.com. I’m very
excited to see how this digest evolves.

And, if you are training for the Kaiser Half and 5K, be sure to open
the Training attachment on this E-mail or check the group site or
contact me directly. We’re going to have a lot of fun with our Weekly Pep Talk!

Best,
Stephanie Atwood
Stephanie@AskAboutRunning.com

P.S. Photos were added in this current version for a nicer presentation. These early issues were originally published as emails from word documents.
Go WOW Team

8K Double Adventure Run

We have a race June 21, 2015 at the scenic Land’s End Park. I would like to invite your group to participate, and offer you a 5 dollar off promo code “GOWOW”. You are welcome to set up your tent in our recovery zone.

The race is 8K Double Adventure Run. It’s a 5K followed by a 3K with a recovery half-time break in between. The times are added together for scoring. The Double was created in 2011 by Runner’s World founder Bob Anderson.

Race info and registration is available at http://sanfranciscodouble.com

Thank you,
Waitman Gobble waitman@doubleroadrace.com

Nike Wants You for their Commercial

Nike wants YOU* (or some other woman in the Bay Area) to be featured in an upcoming commercial.

Nike-download

To be filmed in the Bay Area (location still to be determined) on June 8.

They will be checking in with Go WOW Team on May 20 (not May 19) at 6:15, at our Lake Merritt workout, to interview any interested women right before our run.

Jordan Shively works for a filming company and will be conducting brief interviews (1-2 minutes). The general demographic is a running woman between the ages of 25 – 38 (if you look those ages, you don’t need to be those ages). He was fairly vague beyond the age demographic and gender.

*They will also be hiring extras so you have a couple of chances to participate.

Just show up if you are interested. If you need to check in with Jordan call 925 699-5808
– Coach Stephanie

Questions Provide the Key – Weekly Pep Talk Start May 11, 2015

The Weekly Pep Talk #277

Start May 11, 2015
by Stephanie Atwood
 

Questions provide the key to unlocking our unlimited potential

– Anthony Robbins.
 
This quote was retrieved from our January 2010 Weekly Pep Talk. This newsletter, The Weekly Pep Talk, has been sent consistently since 2007!

******

 
WOW Woman of the Week: Robbi Cook is one of the longest term members of Go WOW Team. She is a quiet, consistent (and surprisingly daring!) member. Thank you for your support of Go WOW Team Robbi. It’s been a good adventure so far. Where do we go next? Here is a quote from Robbi after her second half marathon in 2010. ”Thank you WOW team for inspiring me to run my second 1/2 marathon! I never would have imagined doing this a year ago…more

*******

 
May Birthdays – Lily Chien-Davis, Edie Cote, Faith Wolper-Terwilliger, Kim Lowe, Kelly Woodard, Kathryn Levenson, Christie Aereias, Gretchen Treffilletti, Jessica Mangaccat, Michaela Ristaino, Pam Skiles, Aisling Lipton, Ingrid Canepa, Becky Freeman, Sara Tarantino. Happy Birthday Ladies!

 *****

See Jane Run Discount Coupon 25% off for anyone. You don’t have to be a WOW Member. And, this applies for all races, all distances, including Alameda and Seattle 5K, half marathon and the fall duathlon, triathlon at Shadow Cliffs! Code: SJRAMB15300 at www.seejanerun.com
 
Ready to Beat Fat, Get Fit, Go from Couch to Accomplished? Join Coach Stephanie on Thursday, May 14 at 6:00 PM 

*****

Coach Pep Talk for the Week: 
Maca. Who knows about maca? I know some of you use it already and I am thinking of adding Maca Capsules to our current supplement list at AtLastTheBest.com.
 
What is maca? It is a root, grown in the high altitudes of South America. It is totally natural and has been touted as having magical qualities including higher energy levels, hormone balancing and increased libido. My main interest, as a nutritionist and coach, is in a natural pick-me-up as a morning alternative to coffee.
 
Maca is high in natural starch, meaning it has a high glucose content. This is clearly part of why it would give someone energy.  I know of people who put a bit of maca powder in their smoothies in the morning for its “super food” benefits. However, the 1 tsp. recommended dosage does not infer that one would get a sugar rush. Granted, the powder is dehydrated and much denser than the fresh root but there is probably more to its energy potential than just its starch content.
 
I have tried maca powder sprinkled on oatmeal and found it quite unappealing. Some describe it as “tasting like dirt”. Thus, the capsules (or v-caps) to be precise (vegan-caps) would offer the energizing effect and the convenience of taking the supplement whenever you like rather than having to blend with other food.
 
Tell me if you use maca and what your experience has been. I am very interested in whole food nutrition and supplementation, when possible. Maca seems like a good option and one that I am adding to my morning regimen. Who else takes maca?
 
Here is a link to an interesting article about maca and the appropriate dosage for healthy use. 

*****

Fill in your workouts online through our WOW Team/Strava Challenge (Kim C joined!) or continue using the paper form for the WOW Team Challenge. Your choice but be sure to DO IT! If using Strava just list Go WOW in the title of your workout to distinguish it from other non-WOW workouts. I’ve been listing all my workouts based on time, not miles. You can do both but I will only list my races with times. This will keep the rest of my information a bit private while still sharing the important stuff and keeping me “honest”.
 
Link to the WOW Team Challenge Form. Are you filling in your WOW Team Challenge Form? We have several members who have claimed their 10 hour dog tag. Come on ladies! There are more of you out there!
 

  • Kim Conner
  • Allison Hickey
  • Kathleen Davis
  • Jacque Keller
  • Nicole Dryden
  • Anne Olson

 
Please announce your 10 hour achievement on Facebook and keep track of your hours. We will reward you at our next Wednesday or Sunday workout and will put your photo on the Facebook Winners Circle and Go WOW Team page. Who else has gotten to Level 2 at 10 hours completed? Now, keep going to the next level at 50 hours! That’s some major miles. I am now at 48 hours and zeroing in on the 50 hour badge. Who else is there?

*****

 
Marathon Minute: from Coach Lauren – Read more about WOW Team Mentors on our Website Blog. These posts go all the way back to 2010.
 

*****

Bay Area Go WOW News
 
Hi Ladies!
 
They did it! The Golden Gate Relay is now over and seemed like quite the event. They started in Calistoga and just kept going until they got to Santa Cruz. Congratulations to the 12 women who participated: Karin T, Lizette B, Allison H, Leslie G, Gina H, Gretchen T, Lori W, Jessica M, Michelle K, Cecilia H, Nicole D, Tres F!

We are in the process of putting together a book about the experience and will let you know when it is published. I will produce a Kindle book first and, who knows, we may turn it into a best seller!
 
Happy Mother’s Day to all you mothers out there. It always surprises me how many of you choose to get out and run rather than sleep in. You are some awesome mothers!
 
It was great to see Sophie J join us last Sunday after having just graduated with her Masters in Family Counseling while also running a family with 3 small children. So good to see you Sophie. Keep coming!
 
Coach Lauren is on a trip to Greece and Turkey until mid June. Yikes! What am I going to do? Have a great trip Lauren. We miss you already.
 
The half marathon and 5K training is going well. I see our new members gaining strength and speed. If you stick with the plan you will be well prepared on race day for a quality race. And, I can guarantee you will not finish last!
 
So much of participating in a race is the confidence to finish. All of you have already completed the distance many times or, if you are training for the half marathon, you are building steadily. Now it is just fine tuning your training and sticking with it. Don’t give up! You can do this!
 
This Thursday will be the intro/orientation for our Couch to Accomplished Program. Join the call to learn more about this amazing fat burning program.  And if you haven’t listened to the videos I offered earlier this month, here is a link to all 4 segments with videos about your perfect body, 7 minute exercise sets, and the importance of water. I hope some of you will join me on Thursday for the live call of Beat Fat, Get Fit, Couch to Accomplished
 
When: Thursday May 14, 6PM
What: Dial in call with Coach Stephanie to explain how to become a more efficient fat burner
How: Dial in: 1 712 432-3011 Code 211360
Additional: Coach Stephanie will go over the 10 day program for how to burn more of your body’s stores of fat. This is based on her best-selling book Belly Fat Blowout and works for already lean athletes or “wannabe’s who would like to reduce that donut around their waist.
 
It’s free and you will learn a lot.
 
See you Wednesday, Thursday, or Sunday. I’m up for this. How about you?
Coach Stephanie
 
See Jane Run Racers
Faith Enemark
Holly Haley
Kim Connor
Marybeth Temples
Coach Stephanie
Nicole Green
Gretchen Treffiletti
Rosa Kaderas-Redmond
Allison Hickey
Who else?
 
Other
New, Free! Wednesday Community Boot Camp at Bella Vista Park in Oakland. Join me for this new community gathering – free boot camp at 8:30 every Wednesday morning. Details on Meetup
 
Big Sur it is! You voted, we listened! Go WOW Team will be participating, once again, in the Big Sur 5K and Half Marathon on November 7-8. Mark your calendars now as you have to sign up early to be guaranteed a spot in the race. You also need accommodations and Go WOW handles some of this, or you can do your own. Either way, you need to prepare EARLY.

*****

Bits and Pieces…
 
Start your own WOW Team neighborhood group. We’ll help! We’re just in the testing stages of this but if you want to start your own group contact StephanieAtwood@gowowliving.com. Let’s expand and share the Go WOW LOVE in your city or state!
*****
 
Information:
At Last The Best and Go WOW Living are offering all products recommended by Coach Stephanie, including supplements, books, and more. Check it out! http://atlastthebest.com
 
Go WOW Team is our team website! http://gowowteam.com.
 
Facebook Links – Please LIKE us on our public page at http://facebook.com/gowowteam and http://facebook.com/wowliving and, for Members only, ask for an invitation to The Winners’ Circle (details in your New Member’s Welcome Letter)
 
RSVP on Meetup – Whether you are a member or drop-in, please RSVP on http://meetup.com/gowowteam . Members do not have to pay an additional fee, just click through when you RSVP. Your Meetup RSVP also assures that if we need to cancel, you will be notified!

*****

 
Amazon Books by Best Selling Author Coach Stephanie Atwood
 
Books are also available online at our new website at http://atlastthebest.com and on Amazon in Kindle format and paperback.
 
Belly Fat Blow-out 2! http://amzn.to/19hyouV Sequel to the bestselling Belly Fat Blowout 1. Lose inches, balance blood sugar, reduce night sweats, burn fat and be a better athlete.
Belly Fat Blowout Book 1 http://amzn.to/ZkB8A2 . Now in paperback, too.
Run Faster Race Even Better http://amzn.to/WYNXje
Run Faster Race Better http://amzn.to/Wi5Qfg Now in paperback, too.
Journal – A Day of Achievement and Inspiration – in paperback only http://amzn.to/1o9OCjr
 
Please leave a review on Amazon.com if you can. I love the feedback and the positive reviews help sell the books. 20 words are all it takes! Thanks – Coach
 
Share your updates and photos with us on The Winners’ Circle.  Let’s help each other stay accountable and let each of us know that we are important. That’s what running buddies do! That is why the WOW Team exists! Let’s get this done together. Go Running Buddies!
****
Note that meetup and the Go WOW Team website offer directions by clicking on the maps and location links. It’s better, oftentimes, to look over our pre thought out descriptions than just setting your GPS and heading out. Some of our locations are difficult to find using GPS because they don’t have a precise address. When you RSVP if for any reason we need to cancel, we can notify you. Please RSVP. Thanks!
 
Questions, comments? Post them on Facebook, if possible. Meetup works too.
 
Upcoming Events of Note: (this is not a complete WOW Team calendar)

  • May 14 – Couch to Accomplished, Beat Fat, Get Fit was postponed until this date. Join us for the live call
  • May 16 – Saturday Trail Runs, check with Tres on the series of trail runs that she will lead for intermediate runners. First one is May 16 at 1:00. Details on Meetup.
  • May 23 – Saturday workouts with Susan Haworth in Alameda. Susan has offered to help out with some Saturday fun workouts for all levels. Starting On May 23, with about one each month. Details coming soon on Meetup.
  • May 31 – practice on See Jane Run Half marathon Course
  • June 20-21 – See Jane Run Expo and Race
  • June 27 – Tres’ Trail Run
  • June 28 – Triathlon Orientation Talk and Clinic 
  • July 11 – Plan Nutrition for Peak Race and Training Performance – a talk by Coach Stephanie at Road Runner Sports in Berkeley 

Details for these special events are on meetup. For the full calendar of WOW Workouts go to our website at or http://meetup.com/gowowteam
 
Bay Area Women’s Racing Federation 2015 Calendar of Races – Want to race as a team? Join our Bay Area Women’s Racing Federation (BAWRF) and get in on the fun. Contact Coordinator Lizette if you plan to participate at Lizette.byer@gmail.com . Here is the link to the schedule of races and how to register. http://www.pausatf.org/data/2015/RRSchedule2015.html .
 
Race for Money and Points. The Bay Area Women’s Racing Federation is Official
Specifically geared to racing in the USATF Sponsored Series that offers money and points to qualifying teams. Any woman may join us who loves to compete. You don’t have to be a WOW Member because this group will require separate, individual membership and annual team membership and insurance through USATF (United States Track and Field). Group information is available at http://meetup.com/bawrf-usa .There is a lot of information on the PAUSATF site, too. We list ourselves as BAWRF or Bay Area Women’s Racing Federation.
***** 
Be sure to look over our website at Go WOW Team website to realize ALL the VALUE of your WOW Membership.
Post on Winners’ Circle every week –Open to all WOW Members, current and former – Be sure to join if you haven’t already!  http://www.facebook.com/groups/244142088969843/295132213870830/
 
Photographs:
#1  Robbi Cooke and Coach Stephanie at the Redding 9 miler, photo by Lauren Ganes
#2  Maca Root in its natural state. Photo from superiorsupplementmanufacturing.com
#3  The Golden Gate Relay Dynamic Dozen at the finish. Photographer unknown
#4  Eileen K at the finish of her leg at the Christmas Relays in SF, photo by Lauren Ganes
#5  Eileen K sprinting to the finish at the Big Sur 5K, photo by Lauren Ganes

 

5 Reasons Why Swiss Chard is Good for You

Swiss chard is not only vitamin-rich, it’s one of the prettiest vegetables in the garden.

Swiss-chard-go-wow-living

With stems ranging from red, to gold, to deep purple, this leafy green is a treat to eat.

Here are 5 reasons to incorporate this powerful food into your diet starting today.

1. Chard is loaded with phytonutrients that work to protect your body’s antioxidant stores, helping to fight cancer and maintain eye health, decreasing your risk of cataracts.

2. Vitamin C is this vegetable’s middle name. Just two small handfuls of chard supply over a third of your daily dose of vitamin C.

3. Chard’s high levels of Magnesium and vitamin K help protect you from osteoporosis. A veggie this green impacts everything, even your bones!

4. Chard is fiber-rich. A dose of fiber goes a long way toward decreasing your cholesterol levels and reducing your risk for heart disease.

5. Chard is full of vitamin E, which decreases your risk of developing coronary artery disease and other heart problems.

What’s your favorite Swiss chard recipe? Here’s one that I absolutely love and can’t wait to share with you!

Chard Frittata

  • Serves 4 – 8 people
  • 8 eggs, beaten @ 7g protein per egg
  • 21 cups of raw chopped chard (stems and leaves OK) @7g carbohydrate per cup of chard*
  • 1-2 cups of chopped onion @ 15g carbohydrate per 1 cup of onion
  • Garlic, chopped, (to taste)
  • 2 TBSP Olive or Coconut Oil
  • 8 sticks of string cheese @ 7g protein per stick
  • 6 oz goat cheese @ 4g protein and 2g carbohydrate per oz
  • 4 oz grated parmesan cheese @ 10g protein per oz

Directions

Add oil to a large cast iron or heavy metal skillet. Sauté onions and garlic over medium heat for 1 minute. Add chard stems and cook another 1 – 2 minutes. Add remaining chard leaves and cook until leaves turn bright green. Season lightly with salt, pepper, herbs of your choice, and a bit of Tabasco Sauce. Stir all together and mix well.

Turn stove heat to low. Pour beaten eggs over mixture to cover evenly. Do not stir. Let the eggs permeate the spaces between chopped chard and onions. Turn off heat.

Arrange 8 sticks of string cheese in a star pattern on the top of the frittata. Pinch segments of goat cheese and place in-between string cheese to make a decorative look on the top of the pan. Lightly sprinkle parmesan over top of everything.

Turn on the broiler and, when broiler is HOT put pan under the flame and brown the top of the frittata. I like mine to get nice and almost burnt. The heat from the broiler should finish cooking the eggs. If they are not solid already place the pan in the hot oven (broiler turned off and door closed) and let the egg mixture finish cooking.

Enjoy hot or cold. Cut into 4 – 8 pieces.

Breakdown of Protein and Carbs

Ingredients

Grams of Protein

Grams of Carbohydrate

8 eggs

56

N/A

21 cup chard

Some

147

1 cup raw onion

Some

15

Garlic

N/A

N/A

Olive Oil

N/A

N/A

8 pcs string cheese

56

N/A

6 oz goat cheese

24

12

4 oz dry parmesan cheese

40

N/A

 

Total Protein 176

Total Grams of Carb 174

 Substitute frozen spinach to save chopping. [Reference: http://nutritiondata.self.com/].

Discount at Athletic Outpost

 

10% Discount on Running Shoes and Equipment

 

Tim Ketron is offering WOW Members a 10% discount when they mention The WOW Team. Bring in your old shoes if you’re looking for new ones and pay with check, cash, or debit. No credit cards, please. Athletic Outpost is located at 1528 Bonanza Street, Walnut Creek, CA 94596-4524 (925) 943-6453. http://athleticoutpost.com Thank you Tim!

Keep some room in your heart… Weekly Pep Talk Start April 27, 2015

“Keep some room in your heart for the unimaginable.”

Quote of the Week by Mary Oliver (submitted by Coach Lizette Byer)

The Weekly Pep Talk, Issue 276
by Coach Stephanie Atwood

 

******

WOW Woman of the Week: I’m not sure when we last commended Karin Tulloch for her many contributions to Go WOW. Most recently this would be her coordinating the pieces for the upcoming Golden Gate Relay. You are awesome Karin. I love running with you!

*******

April Birthdays – Rebecca Novick, Elke Russell, Karin Tulloch, Jen Wuest, Kosheno Moore Takahashi, Emily Tharp, Colleen Blakelock, Julie Traylor-Cruz. Happy Birthday ladies

*****

Watch this series of 4 videos leading to the culmination in our next session of Couch to Accomplished. Videos 1 and 2 are now available.

1. Your perfect body. You’ve already got it!

2. 7 Minute Workout

Videos 3 and 4 are coming soon…

Next Couch to Accomplished Series starts May 7.

Coach Tip of the Week:

You have heard me talk about heart rate at different ages and working out at 100% or 65% or somewhere in-between. You might have even heard me tell you that you will sometimes work at 105 or 110%. What?

The chart below helps to show the approximate pulse rate, at different ages, for different levels of effort. It is remarkably accurate given that we think of ourselves as so different, from one to the next. How does this apply to our workouts?

Track workouts should be at the 100 – 110% level in most cases. This chart is based on a 2 mile run. Track workouts often don’t come close to moving that far and make it up by adding extra effort to the workout.

Tempo workouts should be in the 90% range (85-95 is OK)

Endurance workouts should be in the 65-80% range.

Why? You already know the drill. We have different goals for each of our workouts and these paces help you accomplish those 3 different workout goals.

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

 

Did anyone try the granola recipe? Tell me what you thought? Post your response on Facebook or our website. Thanks.

*****

Fill in your workouts online through our WOW Team/Strava Challenge (Kim C joined!) or continue using the paper form for the WOW Team Challenge. Your choice but be sure to DO IT! If using Strava just list Go WOW in the title of your workout to distinguish it from other non-WOW workouts you do each week. Enter cycling and running, and walking workouts. I’ve been listing all my workouts based on time, not miles. You can do both but I will only list my races with times. This will keep the rest of my information a bit private while still sharing the important stuff and keeping me “honest”.

Link to the WOW Team Challenge Form. Are you filling in your WOW Team Challenge Form? We have several members who have claimed their 10 hour dog tag. Come on ladies! There are more of you out there!

  • Kim Conner
  • Allison Hickey
  • Kathleen Davis
  • Jacque Keller
  • Nicole Dryden

Please announce your 10 hour achievement on Facebook and keep track of your hours. We will reward you at our next Wednesday or Sunday workout and will put your photo on the Facebook Winners Circle and Go WOW Team page. Who else has gotten to Level 2 at 10 hours completed? Now, keep going to the next level at 50 hours! That’s some major miles…

Marathon Minute: from Coach Lauren – Read more about WOW Team Mentors on our Website Blog

*****

Bay Area Go WOW News

Hi Ladies!

I’ve been out of town for a few days. Of course I missed my WOW Buds. It is good to get away once in a while and experience a change of pace. Training continues and our novice members are getting stronger every week, even when I’m not around. Thanks to Lauren Ganes for heading up the Sunday training at Heather Farms.

Also congratulations to all racers last weekend! From 2 local trail races, a run across the Golden Gate Bridge, a half marathon in San Luis Obispo there were a large number of WOW Women out there moving! Misc. details and photos are on Facebook. What would we do without Facebook?

The Golden Gate Relay gals will be showing their stuff this coming weekend. Your WOW Team wishes you a wonderful experience. Keep us posted on your 24 hour escapade. Sounds crazy and like a lot of fun!

I’m cutting things short due to lack of time but will see you on Wednesday, April 29 and look forward to “catching up”.

Take care,

Coach Stephanie

See Jane Run Racers

Faith Enemark
Holly Haley
Kim Connor
Marybeth Temples
Coach Stephanie
Nicole Green
Gretchen Treffiletti
Rosa Kaderas-Redmond
Who else?

Other

New, Free! Wednesday Community Boot Camp at Bella Vista Park in Oakland. Join me for this new community gathering – free boot camp at 8:30 every Wednesday morning. Details on Meetup

Big Sur it is! You voted, we listened! Go WOW Team will be participating, once again, in the Big Sur 5K and Half Marathon in November. Mark your calendars now as you have to sign up early to be guaranteed a spot in the race. You also need accommodations and Go WOW handles some of this, or you can do your own. Either way, you need to prepare EARLY. Details to follow…

*****

Bits and Pieces…

Start your own WOW Team neighborhood group. We’ll help! We’re just in the testing stages of this but if you want to start your own group contact StephanieAtwood@gowowliving.com. Let’s expand and share the Go WOW LOVE in your city or state!

*****

Information:

At Last The Best and Go WOW Living are offering all products recommended by Coach Stephanie, including supplements, books, and more. Check it out! http://atlastthebest.com

Go WOW Team is our team website! http://gowowteam.com.

Facebook Links – Please LIKE us on our public page at http://facebook.com/gowowteam and http://facebook.com/wowliving and, for Members only, ask for an invitation to The Winners’ Circle (details in your New Member’s Welcome Letter)

RSVP on Meetup – Whether you are a member or drop-in, please RSVP on http://meetup.com/gowowteam . Members do not have to pay an additional fee, just click through when you RSVP. Your Meetup RSVP also assures that if we need to cancel, you will be notified!

*****

Amazon Books by Best Selling Author Coach Stephanie Atwood

Books are also available online at our new website at http://atlastthebest.com and on Amazon in Kindle format and paperback.

Belly Fat Blow-out 2! http://amzn.to/19hyouV Sequel to the bestselling Belly Fat Blowout 1. Lose inches, balance blood sugar, reduce night sweats, burn fat and be a better athlete.

Belly Fat Blowout Book 1 http://amzn.to/ZkB8A2 . Now in paperback, too.

Run Faster Race Even Better http://amzn.to/WYNXje

Run Faster Race Better http://amzn.to/Wi5Qfg Now in paperback, too.

Journal – A Day of Achievement and Inspiration – in paperback only http://amzn.to/1o9OCjr

Please leave a review on Amazon.com if you can. I love the feedback and the positive reviews help sell the books. 20 words are all it takes! Thanks – Coach

Share your updates and photos with us on The Winners’ Circle.  Let’s help each other stay accountable and let each of us know that we are important. That’s what running buddies do! That is why the WOW Team exists! Let’s get this done together. Go Running Buddies!

****

Note that meetup and the Go WOW Team website offer directions by clicking on the maps and location links. It’s better, oftentimes, to look over our pre thought out descriptions than just setting your GPS and heading out. Some of our locations are difficult to find using GPS because they don’t have a precise address. When you RSVP if for any reason we need to cancel, we can notify you. Please RSVP. Thanks!

Questions, comments? Post them on Facebook, if possible. Meetup works too.

Upcoming Events of Note: (this is not a complete WOW Team calendar)

  • May 7 – Next session of Couch to Accomplished begins
  • May 16 – Saturday Trail Runs, check with Tres on the series of trail runs that she will lead for intermediate runners. First one is May 16 at 1:00. Details on Meetup.
  • May 23 – Saturday workouts with Susan Haworth in Alameda. Susan has offered to help out with some Saturday fun workouts for all levels. Starting On May 23, with about one each month. Details coming soon on Meetup.
  • May 24 – Couch to Accomplished, Beat Fat, Get Fit was postponed until this date. More news is coming…
  • May 31 – practice on See Jane Run Half marathon Course
  • June 20-21 – See Jane Run Expo and Race
  • June 27 – Tres’ Trail Run

Details for these special events are on meetup. For the full calendar of WOW Workouts go to our website at or http://meetup.com/gowowteam

Bay Area Women’s Racing Federation 2015 Calendar of Races – Want to race as a team? Join our Bay Area Women’s Racing Federation (BAWRF) and get in on the fun. Contact Coordinator Lizette if you plan to participate at Lizette.byer@gmail.com . Here is the link to the schedule of races and how to register. http://www.pausatf.org/data/2015/RRSchedule2015.html .

Race for Money and Points. The Bay Area Women’s Racing Federation is Official

Specifically geared to racing in the USATF Sponsored Series that offers money and points to qualifying teams. Any woman may join us who loves to compete. You don’t have to be a WOW Member because this group will require separate, individual membership and annual team membership and insurance through USATF (United States Track and Field). Group information is available at http://meetup.com/bawrf-usa .There is a lot of information on the PAUSATF site, too. We list ourselves as BAWRF or Bay Area Women’s Racing Federation.

*****

Be sure to look over our website at Go WOW Team website to realize ALL the VALUE of your WOW Membership.

Post on Winners’ Circle every week –Open to all WOW Members, current and former – Be sure to join if you haven’t already!  http://www.facebook.com/groups/244142088969843/295132213870830/

Photos:

Photo #1 – Karin is sitting on the gate, having just finished a run at Redwood Regional Park. Photo by Lauren G

Photo #2 – L-R Leti, Karen S, Lizette, Karin T, Tres, Julia

The Weekly Pep Talk Issue 275 Start April 13, 2015

WPT 275 by Coach Stephanie Atwood

Quote of the Week: “Failure to plan means planning to fail.” – Brian Tracy

WOW Woman of the Week: Let’s give a shout out to Janet McGee. Special lady who drives over from SF on a regular basis to join us. We like it when you join us Janet. Come often!

*******

April Birthdays – Rebecca Novick, Elke Russell, Karin Tulloch, Jen Wuest, Kosheno Moore Takahashi, Emily Tharp, Colleen Blakelock, Julie Traylor-Cruz. Happy Birthday ladies

*****

Coach Tip of the Week: Three purposeful workouts a week. This will get most of us where we want to be. Continue reading The Weekly Pep Talk Issue 275 Start April 13, 2015

Running Deaf – Why Headphones don’t belong in Racing or Training

For every runner who tours the world running marathons, there are thousands who run to hear the leaves and listen to the rain, and look to the day when it is suddenly as easy as a bird in flight – George Sheehan

multiple contactsI have commented on this subject in another article and would like to change the angle a bit this time. I can’t imagine the world without sound. Being deaf, running deaf would change the dynamics of relating to this world. Thus, an artificially induced removal from the outside world, while running a race is definitely not my cup of team.

Headphones (while working out and, especially racing) are an issue for me in two ways:

    1. I am reminded often during races how dangerous it is to be unaware of the people around us. People get so caught up in their artificial headphone sounds that they lose touch with the crowd around them and what is happening in the real world. This has led to uncomfortable and unsafe encounters.

    2. What are you running from? The sounds of the world are around you and the energy of the world is there for you to savor. When you race or do training runs, take advantage of that amazing energy out there. And stay much safer. A final benefit is that you will probably run faster without your music. Run with friends, instead and get them to push you!

    Please consider leaving the headphones OFF or at least use only in one ear so that you can be safe for yourself and those around you.

    Thank you!

Forming a Relay Team

Jan 2015 Coach Lauren Ganes, Marathon and Membership Coordinator

2014 WOW ORF Dina (480x640)

Happy New Year!  The WOW team is now actively training for the Oakland Running Festival.

How will you participate?  5K? Forming a Relay Team?  Half Marathon?

In 2014 the WOW team had 5 teams participating at ORF and 5 teams ran in the Christmas Relays.  Relays are so much fun because of the camaraderie of working as a small team.   And of course the fun increases because you have other WOW members waiting with you at the chip exchange point.

There is an art to establishing the relay teams.  You want to make sure that your team will finish before the course is rolled up.  So in forming your team you need to establish just how fast each member will run 6 miles.  How fast was their last 5k OR 10k?  They will be a little slower for 6 miles than their 5K.

One way to form a team is to have your 2nd fastest runner run the first leg, while your slower runners run the middle two legs, and your fastest runner runs that final leg.  You can also just base it upon team members’ location or schedule. Most importantly, keep in mind that you have enough time for your team to finish before the course is closed.

My suggestion is that if you can’t run a 12 minute mile, you should participate in the 5K.

There will be instructions on the ORF website for establishing teams.  Let people know on the Facebook Winners Circle that you are looking for people to form a team.

Here is to a speedy New Year and the formation of Relay Teams for ORF!