Category Archives: Blog

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

Success Teams and WOW Team Mentors

Success Teams and Go WOW Mentors

by Coach Lauren Ganes, Member Coordinator

IMG_1120 (480x640)The WOW team strives to support and care for all women in their efforts to stay strong and fit.  One of the more wonderful parts of being part of a group,  is knowing that other women will be expecting you at the workout.   You might not want to get out of bed early in the morning, or you’re too tired after work, but knowing other WOW women are waiting for you provides that extra incentive to get to the workout. And of course you feel accomplished and refreshed after you finish your work out.

Success Teams are another way for WOW women to be accountable and supported by their team mates.  Don’t forget to reach out to the women in your Success Team.  If you haven’t seen them recently, check-in to see what they are doing to stay fit.  Let them know they are missed.

In addition to our Success Teams, we have just begun a Mentoring program for new members.  We have been assigning veteran WOW Women as mentors to new members.

The veteran WOW member makes sure that new members are greeted and feel welcomed at our workouts.  Most importantly, if a new member doesn’t show up, the mentor calls or e-mails to check-in with them.  

In addition, the mentor is available to answer questions about the workout procedures, and any other issues that relate to our website at GoWOWTeam.com, Meetup, or the Winners Circle on Facebook. (Hopefully Coach Lauren has already covered these means of communication.)

WOW veterans, be ready to be called on to support our new members!

Here is to success for all WOW members, veterans and newbies, in getting out to the workouts and staying fit!


Photo of Lauren, Lizette, and Vera at San Leandro Marina. Photographer unknown.

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!

Fitness and Friendship Marathon Minute

Success Teams Part 1

by Member Appreciation and Go WOW Coach Lauren Ganes

Fitness and friendship, is there anything better than that?

2014 WOW at Shadow Cliffs 016 (407x640)The warmth and support of the WOW team provides the opportunity for women to explore, succeed and reach goals they never dreamed of.

As a member of WOW for nearly 6 years it has been a privilege to watch women grow, whether walking, running or training for a triathlon.

We have Coach Stephanie to thank for not only founding the team, but for providing an environment where women feel safe to challenge themselves with the bonus of creating lasting friendships.

And thinking about friendships, and how meaningful the WOW team is, reach out to the members of your Success Teams today. Say hello, wish them well (email or phone) and, if you haven’t seen them recently (or ever!) encourage them to work out with us real soon. Everyone benefits when we share in the success of fitness by working out together.

Thank you, Coach Stephanie for supporting us all in our quest to stay fit!

The Weekly Pep Talk Issue 274 Start March 29, 2015

Quote of the Week: “If I can imagine it, I can achieve it.” – Anthony Robbins

WOW Woman of the Week: Shout out to returning Member Kathrina Weekes! Now you have to come see us a bit more often, OK? Promise? Is the See Jane Run 5K on your list for this year?

*******

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: Race let-down. It is common to put a lot of effort and expectation into your race training. Distance doesn’t matter. It is the mental, emotional commitment that you put into your training that makes reaching that goal truly important. When it’s over, then what?

It is extremely common for a sense of let-down and loss. Like, what just happened? You trained hard, you got nervous and excited. You raced! Now it’s over. Oh my!

You are not alone.

In coaching and training lingo this fits in with the concept of periodization meaning that, as in life, there is time and need for ebb and flow, up and down, high and low. So now that your race is over, give yourself a pat on the back for what you accomplished. Then give yourself permission to feel a bit lost, even depressed. It goes away…

You are not alone. I mentioned to our group on Sunday, we at Go WOW Team want to make fitness something you include in your life on a regular basis and hopefully, for as long as you can move. One of the benefits of this club is that, because we always meet, every week, all year. You just need to get yourself out here even when you are a bit down. We’ll get you moving!

On to See Jane Run!

As I also mentioned on Sunday, this is our first week of training for the See Jane Run 5K and Half Marathon (also, on same weekend, the Zooma 10K and Half Marathon). So, welcome new trainees! We’ve got your back. Also, it’s not too late to join us for training. Now is the time! Jump in!

You long time members, or recovering ORF (or Livermore) racers, it’s all good! I look forward to training with you at all your individual stages. Let’s not forget to appreciate what we all have…the gift of moving our bodies!

*****

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. Who will be next?

  • 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…

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Marathon Minute: from Coach Lauren – It’s short so I decided to post the whole things right here. You can also refer to it at the following link on our website.

Success Teams

by Member Appreciation and Go WOW Coach Lauren Ganes

Fitness and friendship, is there anything better than that? The warmth and support of the WOW team provides the opportunity for women to explore, succeed and reach goals they never dreamed of.

As a member of WOW for nearly 6 years it has been a privilege to watch women grow, whether walking, running or training for a triathlon.

We have Coach Stephanie to thank for not only founding the team, but for providing an environment where women feel safe to challenge themselves with the bonus of creating lasting friendships.

And thinking about friendships, and how meaningful the WOW team is, reach out to the members of your Success Teams today. Say hello, wish them well (email or phone) and, if you haven’t seen them recently (or ever!) encourage them to work out with us real soon. Everyone benefits when we share in the success of fitness by working out together.

Thank you, Coach Stephanie for supporting us all in our quest to stay fit!

*****

Bay Area Go WOW News

Hi Ladies!

The last few weeks have been hectic and exciting and brought out the best in you WOW Women. Congratulations to all racers and especially for the time you devoted to training. That’s where the commitment lies. That’s where the improvement comes from. It’s also a place that I know many of you appreciate having those WOW Buddies out there to keep you pounding the pavement, week after week.

I want to offer a special congrats to those ladies who ran the half marathon. The amount of training is significant and they followed through week after week. I think almost all of our runners had personal bests.

  • Rosa Kaderas-Redmond came in under 2 hours with almost 2 minutes to spare and 2 minutes better than last year.
  • Nicole Dryden finished her fastest half marathon yet by about 4 minutes!
  • Allison Hickey ran her first half marathon race with control and, of course, a best time ever!
  • Cecilia Han just gets out there and moves! I’m not sure about your time.
  • Lizette Byer ran the whole race with her daughter making this possibly the best half marathon she’s ever run!

We’re super proud of you all!

I want to thank all of you who jumped in to help out with details where you could. The leaders of the relay teams took on extra responsibility to make sure their teams had the pieces together. Thank you Leaders!

The volunteers who helped out at the Expo on Saturday were invaluable. We got a good bunch of names to add to our mailing list.

The group on Sunday who helped set up and managed the tent included Lauren Ganes, Sandy Baird (Dr. Baird), and Joanie Zecherle. All three of these ladies spent hours out there serving us, helping us, encouraging us racers. It was a big sacrifice of time and does not go without appreciation.

Thank you again everyone and congratulations to all you fine racers. It was fun, wasn’t it? Now we head into training for the See Jane Run 5K and Half Marathon.

Our orientation on Saturday and trail run on Sunday showed interest in both the 5K and Half. Currently I know we have Marybeth Temples, Kim Connor, Holly Haley, and Faith Enemark planning to do the 5K. Who else is training for either one or the Zooma races in Napa (same weekend)? Keep me posted. I’ll try to keep a list for you to know who is doing what. Also, just to see how many read this far, we have a 20% discount at See Jane Run by using code PROMO20. Be sure to enter you team as Go WOW Team.

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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

Vote for a Fall Half Marathon and 5K. I’m soliciting votes for a fall half marathon and 5K Destination Race. We always have so much fun with these! Any suggestions are welcome but I am especially looking into the Wine Country Race in October or Big Sur again in November. Both of these races fill early so, once we determine our race, you’ll need to make a commitment. Make your comments on Facebook please.

Keep the Spirit!

Coach Stephanie

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

  • 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 Weekend

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

Photos:

#1  San Leandro Marina with Kathrina (Kathy) 2nd to the right

#2  Victory!

#3  See Jane Run from 2012?

#4  Oakland Run Fest Go WOW Tent 2015 with Ann Ritzma, Pat Chase, Anne Olson, Elaine Porter, Lauren Ganes

Note: If you have a question please post your question on the WOW Team facebook page  and I’ll do my best to post a response there within 1 business day. Go WOW Team!

Race Preparation for the Oakland Run Fest

Race Preparation for the Oakland Run Fest

by Coach Lauren Ganes

Oakland Run Fest 2011Hooray! ORF is here! Now it’s time to celebrate all that hard work and training you have put in for the half marathon, relay and 5K!

This last week requires a little extra race preparation and, if you plan ahead, it will pay off on race day. For some of us, it will be our fifth year participating in the Oakland Run Fest!

Every runner needs to stay well hydrated this week. Half Marathoners need to focus on eating their complex carbohydrates and protein to keep their bodies well fueled and ready for race morning.

All runners should remember to wear their WOW shirts. Set out your clothes the night before and pin on your bib. What should be set out?
• Hat or visor
• Sunscreen
• Body Glide
• Jog bra
• Shirt (with bib pinned on)
• Shorts or pants
• Socks
• Shoes
• Identification and any necessary medical emergency information
• Extra clothes for before and after the race. These can be deposited at the Go WOW Tent before your race
For half marathoners only:
• Fuel Belt with electrolytes (gel, shot blocks)
• One small bottle with liquid in case you need it between aid stations

Stay strong, find your rhythm, and have fun! Go WOW Team!

Hydration Energy

Hydration Energy

by Coach Lauren Ganes, Marathon Coordinator

PenguinsAny time we exercise for over 60 minutes, in any kind of weather: sun, wind or rain, we need to remember to hydrate. How do you carry your water and electrolytes?

There are many options to choose from when you arrive at the sports store. There are elastic belts made by Nathan and Amphipod which have bottles attached as well as some extra pockets for your I.D. and keys. There are also hand-held bottles with pockets attached, again made by Nathan and Amphipod. And Coach Stephanie has the HipSisters band that is made of material and has 3 zippered pockets and a pouch. An 8 ounce bottle of water can be placed in the zippered pocket.

In order to decide on the hydration system that is right for you, ask other WOW Women what they like to use and why.

Warm, cold or rainy, remember to stay hydrated any time you run.

WOW What a Team

2004 WOW October farewell to Michaela 002 (640x480)

Studies have shown that runners are more successful when they are part of a group.  By being part of a group, you know you will have someone to run with, and that someone is there waiting for you at a specific time.  So often we would not get out of bed early in the morning, or go out if it is cold or rainy; however, you don’t want to let your buddies down, so you show up.

We are all so grateful to Coach Stephanie for creating the WOW Team which fosters warm, caring support for all women, from walkers to marathoners and every distance in between.

So many times I am struck by the generosity of spirit shown by WOW Women.  Last week one of our members moved out of state, and so many women came out to say good-bye.  Another woman was coming back from injury and afraid to run for the first time back, and another member stepped up and said, “Come on, let’s go for a short run”.

It’s always a joy to have a new member join.  Not only do WOW Women cordially welcome new members but they all love watching the progress of the new member growing stronger with each work-out.

It is so inspiring to be a part of this diverse group of women.

Thank you, Coach Stephanie for providing this gift to all of us!

Training for the Oakland Run Fest

by Coach Lauren Ganes

February 17, 2015

2004 WOW October farewell to Michaela 002 (640x480)You can feel the excitement and dedication at each workout as WOW women prepare for the 5K, relay, or half marathon at the Oakland Running Festival on Sunday, March 22.

Training is different for each distance.

Women training for the 5K want to walk or run at a pace in which they cannot talk during a workout.  Focusing on speed is the ultimate goal.  There is no need for worrying about hydrating or fueling during this short race.  Staying hydrated during the week and eating a healthy diet full of fruits, vegetables and protein leading up to race day will help lead to a successful 5K.

While training for the relay, women will be moving quickly for a bit over an hour.  Some women won’t need any extra fuel for the race, while others might want some electrolyte liquid and possibly one gel.  It’s important for runners to find the fast pace that they can maintain for between 50-70 minutes.  Eating a breakfast that will keep blood sugar level is also important on race day.  And training runs are perfect for finding out what works best.  Like the women running the 5K, Relayers should also stay well hydrated and eat a healthy diet every week with special attention during the week leading to the race.

In addition to the same hydration and healthy eating leading up to race day as the 5K and Relayers, the Half Marathoners need to find the correct electrolyte liquids and gels or blocs that keep their blood sugar level and their energy strong for the full 13.1 miles.  Training runs are perfect for finding out what works for fueling during the run as well as what breakfast works best.

Check-in with your running buddies and other WOW Women to find out about their favorite pre-race breakfasts and fueling tips.


Fueling and Breakfast for Best Race Performance

Whether you are running a 5K or a marathon consider beginning your day with breakfast!

Dollarphotoclub_43808394You need to experiment with various breakfasts and timing on your training runs to know what foods provide you with the most energy and do not negatively affect your gastro system.

Race day for a 5K and hard track morning workouts may not require fueling beforehand, but like any other runs you do need to fuel afterwards, based on the intensity and amount of time you exercised. Within 30-60 minutes of finishing you should have a snack/meal that contains protein and carbohydrates.

Your breakfast needs to include both protein and carbohydrates. Why? The protein is important for your muscles to rebuild and the carbohydrates create the quick energy and satiety to keep you moving.  It is particularly important to fuel for runs over an hour, but it is still important to test your individual metabolism for workouts that last less than an hour. See how you feel with fuel from breakfast and without to get familiar with your what your body needs.

There are a variety of breakfasts that provide energy:  banana and peanut butter, peanut butter and ½ bagel or whole wheat toast, yogurt with oats, dried fruit and nuts, oatmeal with milk and fruit, smoothies with almond milk, nut butter, berries and greens, eggs with greens, and or sweet potatoes.

Check-in with your team mates to see what they eat for breakfast.  What will you try before your run this Sunday?

A Note from Coach Stephanie: Remember that a general rule of thumb is that for each mile you cover, your body uses about 100 calories of energy. This gives you a sense of how much food is appropriate for your level of effort.

 

POWER OF RUNNING BUDDIES

by Lauren Ganes
February 2, 2015

027 (640x510)We all have good intentions when we join the WOW team.  We are going to get out there and run or walk every week-end and every Wednesday.  There are times we can’t make it to a workout and other times when, after we have skipped one or two workouts, we just get out of the habit of coming.  Running Buddies can help jumpstart your motivation.

This is a great time for running buddies to kick-in.  You should all have a list with the e-mails of your running buddies.  Please make sure to reach out and introduce yourselves via e-mail.  You can send a picture of yourself, share your goals, and even your struggles.  Each running buddy group has a veteran WOW member to help answer any questions you might have.

Just recently I was out of my comfort zone when I signed up for a bike ride.  I let other WOW women know how I was feeling and immediately had e-mails of support.

Give yourself the gift of power and e-mail your running buddies today.  

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!