July 14, 2010 FUELING FOR LONG RUNS Yesterday, at the track, a couple of people asked me how I fuel for long runs. The question made sense, because we are scheduled for a 13-14 mile run this Sunday. The most important day to fuel your body for Sunday is Friday. That is the day to [...]

Are you at a peak level of fitness or just starting an exercise program? No matter, your resting heart rate can monitor your current condition and measure changes. You can track your fitness progress and overall health with this simple tool. Here’s How: First thing in the morning, before you jump out of bed, take [...]

Only Three Runs a Week! This is a tough one for those addicted runners to buy into but it works! In Run Less, Run Faster, Authors Bill Pierce, Scott Murr, and Ray Moss explain the benfits of "less is more". For experienced runners, you add quality to your workout instead of injury-prone extra miles. For [...]

Home Made Energy Bars For Runners Want an alternative to those expensive sports/energy bars that you buy in the specialty running stores? This recipe for home made energy bars is delicious and easy to make. Save money, be natural, and get the nutrients you need to perform well in sports. My teenage daughter and my [...]

Question of the week… Hi Stephanie--- I just joined online. I have a 3-year-old and a jogging stroller. Is it ok to bring her? Will I be the only person walking? I'm hoping to not just get in shape, but also meet some people and have conversations that don't involve threatening to turn off the [...]

Spicy Black Bean Burgers These burgers are spiced to perfection. To make them even spicier, you could melt jalapeno soy cheese on each patty and serve topped with salsa. INGREDIENTS 1/2 cup flour 1 small onion, diced 2 cloves garlic, minced 1/2 tsp dried oregano 1 small hot or jalapeno pepper, minced 1 tbsp olive [...]

I thought you might like the article I wrote about The WOW Team in my examiner column this week. Follow the link. Thanks! Free Running Groups Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com Go WOW Team! Ongoing fitness for women through running and walking

Photo from inmagine.com I read an article the other day about Sara's calf situation. It is called acute, chronic something and has to do with knots in the calf muscles that come on instantly and with debilitating, excruciating pain. Evidently you build up knots in the muscles and they need to be kneaded out, literally. [...]

Follow this link for my examiner.com article about a subject near and dear to most of us. FAT! http://www.examiner.com/examiner/x-21216-Bay-Area-Womens-Fitness-Examiner~y2010m2d3-Good-fat-bad-fat-Whats-the-difference Good Fat, Bad Fat by Coach Stephanie

Remember when you are on the track that the fastest runner has the right to be in the inner (first) lane. You must move to your right when you hear someone coming from behind you or when they call out “TRACK!” Another "biggie" is wearing head phones and running in those inside lanes. Come on! Those [...]

As I was running a hilly race course in Martinez my mind went back and forth between listening to my breathing and wandering. I love running as a time to process things. It's done wonders for me in helping clarify "issues" in my life. On race days the mind is definitely focused on racing. On the [...]