Category Archives: Blog

The Weekly Pep Talk, Week 3 of 2010 – Believe in You! January 18 – 24, 2010

The Weekly Pep Talk, Week 3 of 2010 – Believe in You! January 18 – 24, 2010

Dedicated to those women who made the commute and came out in inclement weather to stick with fitness in 2010. Make the effort and believe in yourself. You can do this (but you do need to show up)!

Dear WOW Members and Interested Readers,

Training for The WOW Team is moving right along. Last week, in addition to 3 track workouts, we had a low-key tempo run in San Francisco on Saturday, a talk about Chi Running in Alameda from certified instructor Hazel Wood and from knowledgeable Coach Rob in Walnut Creek before setting out for our workouts on Sunday.

The rain mainly held off and we all had good workouts. Thank you to Hazel for the informative session. Hazel is offering full and half day Chi Running and Walking sessions throughout The Bay Area. You can reach her at http://stridebystride.com for full details on all the programs she offers. Hazel is offering WOW Members a 10% discount. Be sure to mention the WOW Team when you sign up.

Be sure to bookmark our new website at http://gowowteam.com. Not only is it fun to look at but there is information about almost everything you need to know to be a part of The WOW Team. We also welcome photos and put up new ones all the time. Take a look… WOW Potluck on Friday, January 22, in San Leandro You are invited! Please RSVP on meetup or http://gowowteam.com/potluck . This is a wonderful time to socialize with women in the group and introduce your friends to The WOW Team. Women and men are welcome. Directions will be sent when you RSVP. Time: 6:30 to 7:00 Arrive Bring: A dish of your choice for 4 plus a beverage for 4 Who: All Members and interested friends or family, men or women Our Famous WOW Team Silent Sport Stuff Auction At our potlucks, you are invited to bring new or slightly used sporting goods (shoes, clothing, watches, etc. for our world famous auction. We set a base price no lower than $5 that WOW keeps in its kitty and any other amount bid higher goes to the seller. It’s fun and you can get some really good deals. I’m offering new, black warm-up pants (L) and a new “Body Tech” T-shirt (XL). Both are musts for the sports enthusiast’s wardrobe. Bring your own stuff and set your own starting price for the auction.

As a member of WOW you are welcome to join any workout, any time. If a Saturday works better some weeks, and you are a runner, come on out. The calendar has all Bay Area Workouts for The entire WOW Team. If you want to check out other workouts, look here. The link is http://gowowteam.com/go-wow-team/go-wow-team-calendar/ . One note, if you are looking ahead, please check back the week of the event, just to make sure that no details have changed. Thank you. Lost Members Oh I hate it when we miss people. This usually happens when they don’t find us at the start of our workouts. A note of caution, please do not trust Google maps or any other general addresses because they don’t always work for where we meet. Follow the directions on our website or ride with someone who knows how to get there. It’s really a shame to go to all the trouble to work out with WOW and miss us because of getting lost.

Equally important, please check the location wit the date. You don’t want to show up at the right spot on the wrong date! (At least you can still get in your workout…) Not too late to sign up for the Oakland Half Marathon and 5 K Training Program There is still time for both. However, the group is almost full so don’t wait much longer. Please talk to me if you want to join. Let’s find out where you can pick up the lost weeks. Talk to me. Walnut Creek WOW Group has Runners, Walkers, and Run/Walkers This entire group is training for the Oakland Running Festival Half Marathon or 5K. Some of the half marathoners are walkers and continue up in pace from there to relatively fast runners. This group meets Thursday and Sunday in Walnut Creek. http://meetup.com/gowowteam There is still time to join! Two Weeks Down! 10 Weeks to Go! If you are training for The Oakland Running Festival Half Marathon or 5K and need anything from WOW to keep you going strong, contact us. We have training programs, surveys, track workouts, and a vast amount of positive energy and determination coming from our members. Take advantage of all these resources. The WOW Team currently meets 5 days a week throughout The Bay Area. As a member you are eligible to participate in any of the workouts, anywhere! Currently our schedule goes like this: Tuesday – Track in SF Wednesday – Track in Piedmont Thursday – Track in Walnut Creek Saturday – Long run in San Francisco/San Mateo Sunday – Two locations Long run, walk/run, walk in Inner East Bay Long run, walk/run, walk in Outer East Bay Weekly Workout Information This week’s current workout information will be confirmed and posted on the main website at “This Week with WOW”. Follow this link http://gowowteam.com/wow-workouts/ for this week’s info. It is also posted for your geographic region on meet up. WOW offers 5 meetup groups to accommodated different geographical regions in The Bay Area. Our sites include: http://meetup.com/gowowteam – Inner East Bay http://meetup.com/gowowteam-mc – Marin County http://meetup.com/gowowteam – San Francisco http://meetup.com/gowowteam – Outer East Bay/Walnut Creek http://meetup.com/gowowteam-sobay – South Bay Training Programs If you have not received the daily training program for your chosen goal, please contact me or look on the main site. We are in the process of uploading training programs. The first three programs will include: Intermediate Training for The Oakland Half Marathon on March 28 Novice Training for The Oakland Half Marathon on March 28 Novice Training for the Oakland Running Festival Twilight 5K Race Around Lake Merritt on March 27 Please work from this schedule and let me know if you have questions. When you show up at the workouts, it is great when you’ve reviewed the week’s information. There are also assignments on non-group days for you. If you are not completing them, it will be tougher to accomplish your goal. Let us know if you have any questions. Gowowteam@gmail.com We don’t cancel even if it rains!

February 21 WOW Picnic/Brunch after our Sunday Workout Hosted by lulemon Mark your calendars for this celebration of our training and a chance to eat after a long run/workout. Hosted by lululemon, WOW Members will all meet in Walnut Creek for our Sunday workout and a brunch afterward. Sounds like fun? Join us! Mark your calendar today. We try to host an event once a month throughout the WOW Area which includes the East, North, South and SF Bay Areas. If you would be willing to host a group of 50 persons maximum please let me know. We all share in the food. Any month, should be a Friday or Saturday. Contact gowowteam@gmail.com.

The WOW Team Challenge It’s here! When you reach 10 hours of workout time with The WOW Team you will receive a reusable shopping/ carry-all bag with the WOW Logo and confirmation “I met the first challenge”. The next prize will come at 50 hours. After that, you will need to accrue 150 hours for the next prize. WOW is in the process of getting sponsors for this program but you can start logging miles at your first workout in 2010. Join The WOW Team Challenge and get fit too! If you don’t have your data sheet yet, check it out on the main website at http://gowowteam.com/wow-team-challenge Third Week’s Workouts The details for this week’s workouts, with times, locations, and descriptions are on the website at http://gowowteam.com/home. Please RSVP. It really helps us with our staffing and support for you. You may also check on your local region meetup site for details.

Get those addresses above. 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!

Track Etiquette 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 they call out “TRACK!”

Paperwork Please bring your applications and payments with you this week. If you have any questions, contact The WOW Team at 415 682-8819 or E-mail us at gowowteam@gmail.com. There is a $7 drop-in charge for WOW workouts. For pre-paid members there is no extra charge. We hope to see you there!

To Fitness!

Coach Stephanie CoachStephanie@gowowteam.com

Track Jan 25 – 31

San Francisco Workout Tuesday, January 26 at 6:00 AM
– 10 minutes warm-up including dynamic stretch.2X (4X400) with 1’30” rest, 2’30” between sets (at your 10K race pace)*.  Hill repeats to 6:45, 1 – 2 laps walking/jogging cool-down, Stretch.

Kerry S and Coach Stephanie at Piedmont High School Track

Intermediate to Advanced at 7 – 10 minutes/mile

Piedmont (Wednesday, January 27) and Las Lomas (Thursday, January 28) at 6:30 PM

Intermediate to Advanced at 7 – 10 minutes/mile – 10 minutes warm-up including dynamic stretch. 2X (4X400) with 1’30” rest, 2’30” between sets (at your 10K race pace)*.  Hill repeats to 6:45, 1 – 2 laps walking/jogging cool-down, Stretch.

Run/Walk at 10 – 14 minutes per mile – 400 – 800 meter walk/run warm-up (depending on your speed) plus dynamic stretches.  4X200 hard, Rest same as above, 2X200 hard plus 2 laps steady running and cool down jogging/walking for remainder of workout. Stretch.

Novice Runners or Walkers 14 minutes and more– 400 meter warm-up walking/jogging plus dynamic stretches. Move (run or walk) HARD for 1/2 lap, Easy 1/2 lap. Rest with group until next set begins. Repeat until 7:15. Easy cool down walking or jogging plus stretch.

Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you!

WOW Workouts 1-25 thru 1-31

WOW Team members at Cesar Chavez Park, Berkeley

For the Week of January 25 – 31, 2010

Here’s what WOW is up to this week. Join The WOW Team – Fit Women of the World for fun and some honest sweating as we walk or run our way to lifelong fitness.

Tuesday, 6:00 AM Kezar Track, San Francisco, 60 minutes for runners only, not walkers, yet.

Wednesday, 6:30 PM Piedmont High School Track for all abilities

Thursday, 6:30 PM Las Lomas Track in Walnut Creek. Track for all abilities.

Saturday, 8:00 AM, Great Hiway, Java Beach at Judah. Tempo Run 60 minutes to 8 miles

Sunday – 2 Separate Workouts
8:00 AM, Albany Bulb, 40 minutes to 8 miles. Includes hill practice.

8:00 AM Civic Park, 40 minutes to 8 miles.

Oakland Running Festival Workouts
5K – 40 minutes
Novice Half Marathoners – 90 minutes
Intermediate Half Marathoners – 8 miles
 

 

Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com
or Coach Rob at coachrob@gowowteam.com

Go WOW Team!

Hill Workout on Jan 31

Dear Ladies,

Come on out for an opportunity to practice on some hills. Knowing how to go up and down a hill can make a huge difference in your efficiency and ability to prevent injury. Let’s give it a try!

What: Hill Workout at Golden Gate Fields’ Bay Trail at Albany Bulb, Berkeley
When: Sunday, January 31, 2010 8:00 AM
Price: $7.00 per person for drop-ins. For members there is no extra charge

This week’s workouts include:
5K – 40 minutes
Novice Half Marathoners – 90 minutes
Intermediate Half Marathoners – 8 miles
Maintenance/Fitness – 60 minutes

Questions? Contact us at go@gowowteam.com

Wed 1/20 Track Canceled

WOW! Track Workout in Piedmont  January 20, Continuing Every Wednesday, scheduled to occur on Wednesday, January 20, 2010 6:30 PM has been canceled. Please update your plans accordingly.

Dear WOW Ladies,

With the Piedmont Track flooded and rain and wind to continue through the evening I am canceling tonight’s track workout.  I never like to cancel our workouts and am not intimidated by a bit of rain. Using the adage “discretion is the better part of valor” in this instance I bow down to the Weather Gods.

For any of you who can make it to tomorrow night’s workout at Las Lomas, that is one alternative. You can also move inside to a gym and do the workout on a treadmill. Ask for help if you’re not sure how to modify the settings on the treadmill.

The workout itself is loaded on our website at http://gowowteam.com/track-workout  

If you have further questions, you can email me through CoachStephanie@gowowteam.com.

Plans are on for the rest of the week. Sorry about tonight…

Best,
Coach Stephanie

Weekly Pep Talk

UN Run/Walk for Peace

 

The Weekly Pep Talk, Week 3 of 2010 – Believe in You! January 18 – 24, 2010  

Dedicated to those women who made the commute and came out in inclement weather to stick with fitness in 2010. Make the effort and believe in yourself. You can do this (but you do need to show up)!
Dear WOW Members and Interested Readers,  

Training for The WOW Team is moving right along. Last week, in addition to 3 track workouts, we had a low-key tempo run in San Francisco on Saturday, a talk about Chi Running in Alameda from certified instructor Hazel Wood and from knowledgeable Coach Rob in Walnut Creek before setting out for our workouts on Sunday. The rain mainly held off and we all had good workouts.  

Thank you to Hazel for the informative session. Hazel is offering full and half day Chi Running and Walking sessions throughout The Bay Area. You can reach her at http://stridebystride.com for full details on all the programs she offers. Hazel is offering WOW Members a 10% discount. Be sure to mention the WOW Team when you sign up.  

Bookmark our new website at http://gowowteam.comNot only is it fun to look at but there is information about almost everything you need to know to be a part of The WOW Team. We also welcome photos and put up new ones all the time. Take a look…  

WOW Potluck on Friday, January 22, in San Leandro You are invited! Please RSVP on meetup or http://gowowteam.com/potluck . This is a wonderful time to socialize with women in the group and introduce your friends to The WOW Team. Women and men are welcome. Directions will be sent when you RSVP.  

Time: 6:30 to 7:00 Arrive 
Bring: A dish of your choice for 4 plus a beverage for 4 Who: All Members and interested friends or family, men or women
  

Our Famous WOW Team Silent Sport Stuff Auction At our potlucks, you are invited to bring new or slightly used sporting goods (shoes, clothing, watches, etc. for our world famous auction. We set a base price no lower than $5 that WOW keeps in its kitty and any other amount bid higher goes to the seller. It’s fun and you can get some really good deals. I’m offering new, black warm-up pants (L) and a new “Body Tech” T-shirt (XL). Both are musts for the sports enthusiast’s wardrobe. Bring your own stuff and set your own starting price for the auction.  

As a Member of WOW You are Welcome to Join Any Workout, Any Time.  If a Saturday works better some weeks, and you are a runner, come on out. The calendar has all Bay Area Workouts for the entire WOW Team. If you want to check out other workouts, look here. The link is http://gowowteam.com/calendar . One note, if you are looking ahead, please check back the week of the event, just to make sure that no details have changed. Thank you.  

Lost Members  Oh I hate it when we miss people! This usually happens when they don’t find us at the start of our workouts. A note of caution, please do not trust Google maps or any other general addresses (including GPS)  because they don’t always work for where we meet. Follow the directions on our website or ride with someone who knows how to get there. It’s really a shame to go to all the trouble to work out with WOW and miss us because of getting lost. Equally important, please check the location wit the date. You don’t want to show up at the right spot on the wrong date! (At least you can still get in your workout…)  

Not too late to sign up for the Oakland Half Marathon and 5 K Training Program  There is still time for both. However, the group is almost full so don’t wait much longer. Please talk to me if you want to join. Let’s find out where you can pick up the lost weeks. Talk to me. 

Walnut Creek WOW Group has Runners, Walkers, and Run/Walkers This entire group is training for the Oakland Running Festival Half Marathon or 5K. Some of the half marathoners are walkers and continue up in pace from there to relatively fast runners. This group meets Thursday and Sunday in Walnut Creek. Go WOW Team on Meetup There is still time to join! 

Two Weeks Down! 10 Weeks to Go! If you are training for The Oakland Running Festival Half Marathon or 5K and need anything from WOW to keep you going strong, contact us. We have training programs, surveys, track workouts, and a vast amount of positive energy and determination coming from our members. Take advantage of all these resources. The WOW Team currently meets 5 days a week throughout The Bay Area. As a member you are eligible to participate in any of the workouts, anywhere! 

Currently our schedule goes like this: 

Tuesday – Track in SF 

Wednesday – Track in Piedmont 

Thursday – Track in Walnut Creek 

Saturday – Long run in San Francisco/San Mateo 

Sunday – Two locations – Long run, walk/run, walk in Inner East Bay, Long run, walk/run, walk in Outer East Bay 

Weekly Workout Information This week’s current workout information will be confirmed and posted on the main website at “This Week with WOW”. Follow this link http://gowowteam.com/wow-workouts/ for this week’s info. It is also posted for your geographic region on meet up. WOW offers 5 meetup groups to accommodated different geographical regions in The Bay Area. Our sites include: http://meetup.com/gowowteam – Inner East Bay 

 http://meetup.com/gowowteam-mc – Marin County 

Go WOW Team on Meetup – San Francisco 

 http://meetup.com/go-wow-team-oeb – Outer East Bay/Walnut Creek 

 http://meetup.com/gowowteam-sobay – South Bay 

Training Programs If you have not received the daily training program for your chosen goal, please contact me or look on the main site. We are in the process of uploading training programs. The first three programs will include: Intermediate Training for The Oakland Half Marathon on March 28 Novice Training for The Oakland Half Marathon on March 28 Novice Training for the Oakland Running Festival Twilight 5K Race Around Lake Merritt on March 27 Please work from this schedule and let me know if you have questions. 

When you show up at the workouts, it is great when you’ve reviewed the week’s information. There are also assignments on non-group days for you. If you are not completing them, it will be tougher to accomplish your goal. Let us know if you have any questions. Gowowteam@gmail.com 

We don’t cancel even if it rains! 

February 21 WOW Picnic/Brunch after our Sunday Workout  Hosted by lulemon Mark your calendars for this celebration of our training and a chance to eat after a long run/workout. Hosted by lululemon, WOW Members will all meet in Walnut Creek for our Sunday workout and a brunch afterward. Sounds like fun? Join us! Mark your calendar today. We try to host an event once a month throughout the WOW Area which includes the East, North, South and SF Bay Areas. If you would be willing to host a group of 50 persons maximum please let me know. We all share in the food. Any month, should be a Friday or Saturday. Contact gowowteam@gmail.com

The WOW Team Challenge It’s Here! When you reach 10 hours of workout time with The WOW Team you will receive a reusable shopping/ carry-all bag with the WOW Logo and confirmation “I met the first challenge”. The next prize will come at 50 hours. After that, you will need to accrue 150 hours for the next prize. WOW is in the process of getting sponsors for this program but you can start logging miles at your first workout in 2010. Join The WOW Team Challenge and get fit too! If you don’t have your data sheet yet, check it out on the main website at http://gowowteam.com/wow-team-challenge 

 Third Week’s Workouts  The details for this week’s workouts, with times, locations, and descriptions are on the website at http://gowowteam.com/home. Please RSVP. It really helps us with our staffing and support for you. You may also check on your local regional meetup site for details. Get those addresses above.  

Paperwork  Please bring your applications and payments with you this week. If you have any questions, contact The WOW Team at 415 682-8819 or E-mail us at gowowteam@gmail.com.  

There is a $7 drop-in charge for WOW workouts. For pre-paid members there is no extra charge. We hope to see you there!  

To Fitness!
Coach Stephanie  

CoachStephanie@gowowteam.com

WOW Potluck This Friday!

Eat, drink, and meet WOW folks and friends

WOW Team Potluck

When: Friday, January 22, 2010

Time: 6:30 – 10:00PM

Where: San Leandro, CA – directions sent upon RSVP

Please RSVP on meetup, by E-mail, or by commenting on this page. Thanks!

Our first potluck and WOW Team social get-together of the year! You don’t want to miss this opportunity to meet members from all locations while eating and drinking with some amazing folks!

WOW Member Mayra M will be hosting this fun event at her home in San Leandro. We limit total guests to 50 so sign up early, bring a friend, and join us! Males and females are welcome.

Details:

Bring a dish for 4 people and a beverage to share.
6:30 to 7:00 is happy hour
Directions given when you RSVP

Thanks! Hope to see you!

Coach Stephanie and Mayra

go@gowowteam.com

http://gowowteam.com/home

Track for the Week of April 9 – 15, 2012

Work out with The WOW Team. It’s fun!

Everyone warm up on the track for 5 – 10 minutes (2 – 4 laps)


Intermediate Workout (6 months or more base work)

1 X 1 mile at hard pace (5 – 10K, Recover with 400m jog or walk (don’t stop completely)

1 X 2 miles at hard pace (5 – 10K) pace yourself to finish all 8 laps and try to be consistent, Recover with 800m jog or walk (don’t stop completely)

1 X 800m at 5K pace, Recover with 400m jog or walk (don’t stop completely)

1 X 800m at 5K pace, Cool down with one or 2 laps walk or jog

Stretch


Novice or Maintenance

2 X 1 mile with 1 lap hard, 1 lap easy, 1 lap hard, 1 lap easy – walk or jog but be consistent for the entire lap, Rest 2 minutes between sets.

1 X 800m with 1 lap hard, 1 lap easy. Proceed to cool down.

Cool down walk or jog 1 full mile, 4 laps. Go for the endurance!

Stretch


Not sure of your pace? Talk to Coach Stephanie. She has an answer for you.


Please make any comments on our public Facebook page or on the Winners’ Circle. Thank you!

The Weekly Pep Talk Starting from January 18, 2010

A gorgeous day for a run across the Golden Gate Bridge – photo by Lauren Ganes

Here is a list of past Weekly Pep Talks for you to refer to and enjoy reading. For a current subscription please join our mailing list on our home page. You will automatically receive the Weekly Pep Talk every Tuesday in your mail box.

Start August 27, 2012 Issue #207 What Did You Do This Past Week?

August 14-20, 2012 Issue #206

August 6-13, 2012 Issue #205 Marathoners are on their Way to 26.2

WOW Relay Team at CIM 2009

July 31-August 5, 2012 Issue #204 110 Minutes at Harbor Bay

July 23-30, 2012 Issue #203 Welcome New WOW Women

July 16-22, 2012 Issue #202 Fall Training Starts this Week

July 2-15, 2012 Issue #201 Happy Fourth of July!

June 25-July 1, 2012 Issue #200 Meet Kara Waltz, Dr. and Humanitarian

14 mile training run for the SF Half Marathon…Done!

June 18-24, 2012 Issue #199 Verity Breen is Coming!

Start February 13 2012 Issue #181


The Weekly Pep Talk goes back to 2007! We’ll be uploading all issues, starting with the most recent and working back. Fun reading, for sure. Where were you in 2007?


February 2012 #179

February 6-13, 2011 Issue #152

The Weekly Pep Talk through January 30, 2011 Click here

The Weekly Pep Talk Through January 2, 2011 – Happy New Year!

The Weekly Pep Talk through December 19, 2010 – CIM Madness!

The Weekly Pep Talk through December 5, 2010

The Weekly Pep Talk through November 21, 2010

The Weekly Pep Talk through November 7, 2010

The Weekly Pep Talk through October 31, 2010

The Weekly Pep Talk through October 24, 2010 – Marathon Madness!

The Weekly Pep Talk through Oct 17, 2010

The Weekly Pep Talk through September 26, 2010 – Taper, Race!

The Weekly Pep Talk through September 19, 2010 – Train, Run, Race!

The Weekly Pep Talk through September 5, 2010 – Calling All Runners and Volunteers!

The Weekly Pep Talk through August 29, 2010

The Weekly Pep Talk through August 14, 2010

The Weekly Pep Talk through August 1, 2010

The Weekly Pep Talk through July 25, 2010

The Weekly Pep Talk through July 18, 2010

The Weekly Pep Talk through July 11, 2010

The Weekly Pep Talk through July 4, 2010

The Weekly Pep Talk June-7-20, 2010

The Weekly Pep Talk May 31-June 6, 2010

The Weekly Pep Talk May 24-30, 2010

The Weekly Pep Talk May 17-23, 2010

The Weekly Pep Talk April 26 – May 2, 2010

The Weekly Pep Talk April 12-18, 2010

The Weekly Pep Talk April 5 – 11, 2010Follow this link

The Weekly Pep Talk March 29 – April 4, 2010 Follow this link

The Weekly Pep Talk January 18 – 24, 2010 – Believe in Yourself


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

Track Jan 18-24

Good form Jeanetta!
http://gowowteam.com

San Francisco Workout Tuesday, January 19 at 6:00 AM
Intermediate to Advanced at 7 – 10 minutes/mile – 10 minutes warm-up including dynamic stretch. 1X1600 (at your 10K race pace)*, 2 minutes rest, 2X800 with 1 minute rest, 4X400 with 1 min rest. Hill repeats to 6:45, 1 – 2 laps walking/jogging cool-down, Stretch.

Piedmont (Wednesday, January 20) and Las Lomas (Thursday, January 21) at 6:30 PM
Intermediate to Advanced at 8 – 10 minutes/mile – Track Workout – 800 meter warm-up plus dynamic stretch. 2X400 hard (at your 10K race pace)* Rest 2 minutes, 4X800 hard, rest 2 minutes, 1X400 hard plus 2 laps jogging cool-down, Stretch.

Run/Walk at 10 – 14 minutes per mile – 400 – 800 meter walk/run warm-up (depending on your speed) plus dynamic stretches. 2X200 hard, Rest 2 minutes. 4X400 hard, Rest 2 minutes, 1X200 all out then cool down with 2 laps walking or running. Stretch.

Novice Runners or Walkers 14 minutes and more– 400 meter warm-up walking/jogging plus dynamic stretches. Move (run or walk) HARD for 1/2 lap, Easy 1/2 lap. Rest with group until next set begins. Repeat until 7:15. Easy cool down walking or jogging plus stretch.

Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you!

Track Jan 11 – 17

January 11 – 17, 2010

Intermediate to Advanced 8 – 10 minutes/mile – Track Workout – 800 meter warm-up plus dynamic stretch, 1X800 with 1 lap recovery X 6 (at your 10K race pace)* 2 laps jogging cool-down, Stretch.

Run/Walk 10 – 14 minutes per mile – 400 – 800 meter walk/run warm-up (depending on your speed) plus dynamic strecthes, 1X400 hard (running as much as possible) with 1X400 walking or walk/run for recovery, as needed. Repeat 6 times. 2 laps walking or running cool-down, Stretch.

Novice Runners or Walkers 14 minutes and more – 400 meter warm-up walking plus dynamic stretches. Walk HARD for 1/2 lap, Easy 1/2 lap, Steady 1 lap. Repeat 3 – 4 times. Stretch.

Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you!

*If you don’t already know your 10K race pace, let’s talk!

Bring layers of clothing and water. WOW works out in rain or sun. Be prepared. If the weather is inclement, have a change of clothes in your car or near-by. After the workout is when you can get cold.

TWPT Week 2/2

Go WOW Team at Kaiser Half Marathon 2009

The Weekly Pep Talk January 11 – 17, 2010 continued…

Weekly Workout Information
This week’s current workout information will be confirmed and posted on the main website at “This Week With WOW”. Follow this link http://gowowteam.com/this-week-with-wow for this week’s info. It is also posted for your geographic region on meetup. WOW offers 5 meetup groups to accommodated different geographical regions in The Bay Area. Our sites include: 

http://meetup.com/gowowteam – Inner East Bay

http://meetup.com/gowowteam-mc – Marin County

http://meetup.com/sfrunners – San Francisco

Go WOW Team Meetup – Outer East Bay/Walnut Creek

Meetup Go WOW Team – South Bay

Training Programs
If you have not received the daily training program for your chosen goal, please contact me or look on the main site. We are in the process of uploading training programs. The first three programs will include:

  • Intermediate Training for The Oakland Half Marathon on March 28
  • Novice Training for The Oakland Half Marathon on March 28
  • Novice Training for the Oakland Running Festival Twilight 5K Race Around Lake Merritt on March 27

Please work from this schedule and let me know if you have questions. When you show up at the workouts, it is great when you’ve reviewed the week’s information. There are also assignments on non-group days for you. If you are not completing them, it will be tougher to accomplish your goal. Let us know if you have any questions. Gowowteam@gmail.com

The Main Calendar of All WOW Events
 is posted on the WOW site at http://gowowteam.com/calendar for you to review at any time. Because this calendar is dynamic, it can change! Please, always check back within a few days of the workout. The date and time should not change but, sometimes we have to change locations. In the 3 years that we have offered more than 600 workouts and have canceled less than 5!

We don’t cancel even if it rains!

Potluck – Friday, January 22 Potluck in San Leandro at 6:30 PM – Members, Guests or Those Interested in WOW are Invited!
Mayra M is hosting the next potluck at her home in San Leandro and you are invited. Please try to come. You are welcome to bring friends, family, boys and girls. All are welcome. Bring a dish for 4 and a bottle of something to drink. RSVP’s are required.

Details are posted on our website and you may RSVP on your local meetup site, at http://meetup.com/gowowteam, or E-mail us.

We try to host an event once a month throughout the WOW Area which includes the East, North, South and SF Bay Areas. If you would be willing to host a group of 50 persons maximum please let me know. We all share in the food. Any month, should be a Friday or Saturday. Contact gowowteam@gmail.com.

The WOW Team Challenge
It’s here! When you reach 10 hours of workout time with The WOW Team you will receive a reusable shopping/ carry-all bag with the WOW Logo and confirmation “I met the first challenge”. The next prize will come at 50 hours. After that, you will need to accrue 150 hours for the next prize. WOW is in the process of getting sponsors for this program but you can start logging miles at your first workout in 2010. Join The WOW Team Challenge and get fit too! If you don’t have your data sheet yet, check it out on the main website at http://gowowteam.com/wow-team-challenge

Week 2 of 2010 Workouts
The details for our second week’s workouts are on http://meetup.com/gowowteam with times, locations, and descriptions and also on the website at http://gowowteam.com.  Please RSVP. It really helps us with our staffing and support for you.

Shoe Clinic with Time Ketron last Sunday
I hope you learned something from Tim about running shoes. He has a lot of information and it was great to hae his expertise right on site! As I mentioned Tim is offering a discount to any of you you WOW Members who buy your shoes from him. You will also get expert fitting. Remember to pay with check or debit or cash. No credit cards for the discount price. 

10% Discount on Running Shoes and Equipment
Tim is offering WOW Members a 10% discount when they mention The WOW Team. Bring in your old shoes 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!

 New Website
It’s up and running but still needs more content. Leave your comments and know that The Weekly Pep Talk will be posted on the site for your reference in addition to your getting this e-newsletter through your mailbox. 

Track Etiquette
Please 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 behind you or they call out “TRACK!”

Paperwork
Please bring your applications and payments with you this week. If you have any questions, contact The WOW Team at 415 682-8819 or E-mail us at gowowteam@gmail.com.

Chi Running Intro on Sunday Morning before our WOW Workout in Alameda
As part of the first 6 weeks’ orientation to racing, WOW has invited Hazel Wood, a certified Chi Running/Walking Instructor to talk to us about Chi Technique. At our Alameda workout site. Many people have questions about preventing injuries, barefoot running and whether modern running shoes are creating problems. Hazel Wood, Certified ChiRunning Instructor, will be present on Sunday morning from 8 – 8:30 to speak about ChiRunning, to help WOW Team women learn how to achieve your best running and walking form.  This brief talk before our group workout will include Hazel’s introduction and explanation of the Chi concept and will then be open to questions from the group. This clinic will happen immediately before the group takes off on its workout. 

Hazel will be teaching several half and full day Chi Workshops throughout the Bay Area in January and February and offers a 10% rebate to all WOW Team members. Contact Hazel with questions at http://stridebystride.com.

P.S. WOW has also invited Hazel to run with us along the Bay Trail so you can get another chance to speak with her during or after the workout.P.P.S.  There is a charge for WOW workouts. For pre-paid members there is no extra charge. For drop-ins, the $7 fee includes Hazels’ presentation, followed by the running or walking workout after. We hope to see you there!

P.P.S. Now that’s a lot of information! Take it in bits and pieces. In the interim be sure you get in those weekday workouts. And remember, you are going through a great journey. WOW is here to assist. Have fun, sweat a bit, get fit…with WOW!

To Fitness!
Coach Stephanie

The Weekly Pep Talk Start January 12, 2010

A foggy Sunday morning at Lake Merritt for The WOW Team

The Weekly Pep Talk Week 2, January 11 – 17, 2010 – Rockin’ and Rollin’

Dedicated to each of you who made the 2010 commitment to get fit. WOW is here to help but without your follow-through it can’t happen. Stick with it! You are going to LOVE the results!

 

Dear WOW Members and Interested Readers,

What a crazy, wonderful first week of 2010 for The WOW Team! What an incredible bunch of women!  Between Tuesday, January 4 and Sunday, January 10 I attended 5 workouts with totally motivated women, ready to rock and roll!

There is a lot of material to cover this week and I want you to go to the new website at http;//gowowteam.com to check it out. Follow the various links in today’s Weekly Pep Talk or, if you prefer, read all the details right here in this E-zine version.

I had a great time speaking with and running or walking with many of you. I want to thank my helpers, Lauren G, Heidi H, Christy G, Kerry S, Kim L, Sarah T and Rob and Jessica (The WC Coaches). Thank you toTim Ketron who came on Sunday from his store, The Athletic Outpost, in Walnut Creek to tell us about shoes and also run with us. I want to thank each of you returnees for showing your confidence and support of The WOW Program. We’ve grown haven’t we? I also want to thank each new woman who joined our group and has made the commitment to fitness. The WOW Team is an innovative group of women who know that they want fitness in their lives. With your participation, The WOW Team finds ways to make fitness happen!  Each of you plays a part in making that occur. Go WOW Team! You Rock!

Not too late to sign up for The Oakland Half Marathon and 5K Training Program
There is still time for both. However, the group is almost full so don’t wait much longer. Please talk to me if you want to join. Let’s find out where you can pick things up.

New Walnut Creek WOW Group is Very Cool
Between Lulumen ladies and Pat, Cathy, Tami, Britney, and Elke, we had a super track workout at Las Lomas Track last Thursday. Rob and Jessica Medsger headed up the coaching team and the rest of us got a chance to run a timed mile. This helped us get a base for our Oakland Running Festival training. This groups has runners, walkers, experienced, and novice athletes so, come on out and join us – Thursday and Sunday in Walnut Creek. Go WOW Team Meetup .

One Week Down! 11 Weeks to Go!
Training for the 2010 Season and Oakland Running Festival got off to a sweaty start on Tuesday, January 5 when the first workout of the season took place at 6:30 AM in San Francisco.

The WOW Team presently meets 5 days a week throughout The Bay Area. As a member you are eligible to participate in any of the workouts, anywhere!

Currently our schedule goes like this:
Tuesday – Track in SF
Wednesday – Track in Piedmont
Thursday – Track in Walnut Creek
Saturday – Long run in San Francisco/San Mateo
Sunday – 2 Locations
Long run, walk/run, walk in Inner East Bay
Long run, walk/run, walk in Outer East Bay

Questions provide the key to unlocking our unlimited potential – Anthony Robbins

Week 1 Comments

“I’m so glad I decided to come out today! Chatted with some really supportive people and pushed myself more than I do when I run alone. Thanks. I’m looking forward to more WOW workouts. ” Rachel S

“ What a great way to start the running year! Thanks to Tim and Rob, I made it twice around the Lake, when I doubted I could even get around once–that’s the power of running with other people. ” Melanie A

“ Very friendly group! This was my first run and I felt great! Thanks everyone! ” Sara

“ I liked how the main goal was set on women coming together and running/walking together, yet i also found the group run challenging, and it pushed me to run with the pack. im very excited to keep with the group and run a race this year.” Rachel

Chi Clinic Sunday January 17

Chi Running Intro on Sunday Morning before our WOW Workout

As part of the first 6 weeks’ orientation to racing, WOW has invited Hazel Wood, a certified Chi Running/Walking Instructor to talk to us about Chi Technique.

Many people have questions about preventing injuries, barefoot running and whether modern running shoes are creating problems. Hazel Wood, Certified ChiRunning Instructor, will be present on Sunday morning from 8 – 8:30 to speak about ChiRunning, to help WOW Team women learn how to achieve your best running and walking form.  

This brief talk before our group workout will include Hazel’s introduction and explanation of the Chi concept and will then be open to questions from the group. This clinic will happen immediately before the group takes off on its workout. 

Hazel will be teaching several half and full day Chi Workshops throughout the Bay Area in January and February and offers a 10% rebate to all WOW Team members. Click here for[url=http://stridebystride.com] full details [/url].  Or, contact Hazel with questions at [url=hazel@stridebystride.com  ]hazel@stridebystride.com  [/url]

P.S. WOW has also invited Hazel to run with us along the Bay Trail so you can get another chance to speak with her during or after the workout.

There is a charge for WOW workouts. For pre-paid members there is no extra charge. For drop-ins, the $7 fee includes Hazels’ presentation, followed by the running or walking workout after. We hope to see you there!

Weekly Pep Talk Start January 11, 2010

January 11 – 17, 2010

WOW Relay Team Members at CIM 2009

Here’s what WOW is up to this week.  Join The WOW Team – Fit Women of the World for fun and some honest sweating as we walk or run our way to lifelong fitness.

Note: Training for The Oakland Festival in March – either the half marathon or the Twilight 5K has already started. It’s not too late to  join! Ask us for details and the free training programs for novice or intermediate, runner or walker, half marathon or 5K. You can do this!

Join us for your training whether you have a specific goal or just want to stay fit and have some fun at the same time. Go WOW Team!

Tuesday, 6:00 – 7:00 AM New Time!  Kezar Track, San Francisco, 60 minutes for runners only. This is a hard, fast,running workout, not geared to walkers or walker/runners. Both Wednesday and Thursday track workouts include walkers and runners.
 
Wednesday, 6:30 – 7:30 PM
Piedmont High School Track for all abilities (including fitness for walkers)

Thursday, 6:30 – 7:30 PM Las Lomas Track, Walnut Creek for walker/runners and runners

Saturday, 8:00 AM Meet at Java Beach at the Zoo for 60 minutes. Must be a competent runner who can run for 60 minutes minimum. Drop-ins are always welcome.

Sunday, 8:00 AM Meet at the Harbor Bay Ferry Landing in Alameda to walk, run, or walk/run. Minimum 60 minutes for all.

Sunday, 8:00 AM at Heather Farms Park in Walnut Creek to walk, run, or walk/run. Minimum 60 minutes for all.

All participants will do an initial 5 minute walking warm-up. After that the Twilight 5K walkers or runners will do 30 minutes steady plus 30 more minutes at any pace to equal 60 minutes total. Half marathon novice trainees will do 70 minutes, Half marathon intermediate trainees will do 7 miles. The rest of us can keep the pressure low and just do what feels right.

Questions? Contact gowowteam@gmail.com

Please RSVP at

http://meetup.com/gowowteam


Directions – go to the tab at the top of the page and scroll to your chosen location.


Stephanie Atwood is a nationally certified long distance running coach, personal trainer, and founder of The WOW Team, a women’s running and walking group in the Greater Bay Area. The WOW Team – Fit Women of the World meets throughout the Bay Area, several times each week. Drop-ins are encouraged.

This Week With WOW

January 11 – 17, 2010

WOW Relay Team Members at CIM 2009

Here’s what WOW is up to this week.  Join The WOW Team – Fit Women of the World for fun and some honest sweating as we walk or run our way to lifelong fitness.

Note: Training for The Oakland Festival in March – either the half marathon or the Twilight 5K has already started. It’s not too late to  join! Ask us for details and the free training programs for novice or intermediate, runner or walker, half marathon or 5K. You can do this!

Join us for your training whether you have a specific goal or just want to stay fit and have some fun at the same time. Go WOW Team!

Tuesday, 6:00 – 7:00 AM New Time!  Kezar Track, San Francisco, 60 minutes for runners only. This is a hard, fast,running workout, not geared to walkers or walker/runners. Both Wednesday and Thursday track workouts include walkers and runners.
 
Wednesday, 6:30 – 7:30PM
Piedmont High School Track for all abilities (including fitness for walkers)

Thursday, 6:30 – 7:30 PM Las Lomas Track, Walnut Creek for walker/runners and runners

Saturday, 8:00 AM Meet at Java Beach at the Zoo for 60 minutes. Must be a competent runner who can run for 60 minutes minimum. Drop-ins are always welcome.

Sunday, 8:00 AM Meet at the Harbor Bay Ferry Landing in Alameda to walk, run, or walk/run. Minimum 60 minutes for all.

Sunday, 8:00 AM at Heather Farms Park in Walnut Creek to walk, run, or walk/run. Minimum 60 minutes for all.

All participants will do an initial 5 minute walking warm-up. After that the Twilight 5K walkers or runners will do 30minutes steady plus 30 more minutes at any pace to equal 60 minutes total. Half marathon novice trainees will do 70 minutes, Half marathon intermediate trainees will do 7 miles. The rest of us can keep the pressure low and just do what feels right.

Questions? Contact gowowteam@gmail.com

Please RSVP at

http://meetup.com/gowowteam


Directions – go to the tab at the top of the page and scroll to your chosen location.


Stephanie Atwood is a nationally certified long distance running coach, personal trainer, and founder of The WOW Team, a women’s running and walking group in the Greater Bay Area. The WOW Team – Fit Women of the World meets throughout the Bay Area, several times each week. Drop-ins are encouraged.