Category Archives: Events/Races

From Couch to Accomplished

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As always, there is a lot going on with the WOW Team.

Thursday, September 20, please join us for my new webinar called:

From Couch to Accomplished, Start Today, Run Forever, What is Holding You Back? (It's Thursday, September 20 at 7:00 PM Pacific/10:00 Eastern) and should be a fun and informative 60 minutes to get you up and running! Click the link above for details.

Note: If you have already signed up for this event you do not need to do anything more. I will be sending out 2 email reminders on Thursday with call-in information and details on how to access the slide show.

On Saturday, the WOW Team has several members running in the UN Peace Run in Berkeley and several more volunteering. It is not too late to participate in either role. I will be sending out details to racers and volunteers by tomorrow evening (Tuesday night). Keep a look out for a Race Email.

On Sunday, September 25, 8 AM run with WOW at Lafayette Reservoir. Walnut Creek Half Marathon Trainees are up to 90 minutes of running or run/walk. 10K and maintenance trainees will do 60 minutes. Details on our meetup site at http://meetup.com/gowowteam. Please remember to RSVP.

Webinar Details…
  • I'll debunk some common running myths including the myth that REAL RUNNERS NEVER WALK
    • I’ll explain how:
  • ANYONE WHO CAN WALK FOREVER can also RUN AS FAR AS SHE WANTS
  • HILLS can be our friend

    • I’ll describe 6 simple elements that create lifetime running (and walking) success – then discuss, in more depth, how I have been able to run, compete, and derive tremendous satisfaction from running for more than 30 years and HOW YOU CAN DO This TOO!

    Click the link now to RSVP for this free webinar. From Couch to Accomplished, Start Today, Run Forever, What is Holding You Back?

    To Women’s Fitness and You!

    Coach Stephanie

    Ask Coach Stephanie and Go WOW Team

    Taking the Challenge?

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    The WOW Team Challenge started on January 5, 2010 with WOW's track workout at Kezar Stadium. It will continue as long as The WOW Team exists and we show no signs of slowing down or stopping soon!

    When you join The WOW Team you are automatically enrolled in The WOW Team Challenge. Every time you work out with WOW you are accruing time that will earn you prizes. The first prize comes at 10 hours of exercise. You can do this in 4 weeks if you get moving!

    When you have worked out with WOW for your first 10 hours send (or bring) a copy to WOW for verification and your prize. It will be delivered to you the next time you come to a work out.

    Start now. It’s easy. It’s fun! And you will earn nifty prizes!

    Details? Follow this link

    Marathon Training Starts August

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    Monday, August 15 is the first day of the WOW Team 16 Week Intermediate Marathon Training Program. Are you planning to run with the WOW Team?

    Don't miss out on our dynamic and (partially) free clinics!

    August 6 - Burlingame, follow this link for details

    August 7 - Emeryville, follow this link for details

    August 13 - Walnut Creek, details posted soon

    The WOW Team CIM Marathon Training Program is for an intermediate level runner who already has a solid base and can handle the increase in mileage and speed that we will use. Our clinics can help you determine where you are with your training and make a confident decision to train (or not) for 26.2 miles.

    Our half marathon training program starts at exactly the same time and offers 17 weeks of training for the Walnut Creek Half Marathon. This is an intentional plan to allow our trainees to put in several weeks of 60 minute runs before increasing the time they put into their training. It is our hope that, during those first 6 weeks, you will become faster and stronger while remaining uninjured and confident for the next phase of your training.

    Here is the training schedule with distances planned for the WOW Marathon Training Team. Follow this Fall 2011 Marathon Training Team Saturday Locations

    The Big Gay 10K

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    Hi Stephanie,

    A friend of mine is talking me into running the Big Gay 10k that takes place in SF on August 13. I'm thinking I'd like this to be my next race as it's a good length and a great cause.

    I'm not sure if or how I can pass along this info to our WOW community in case anyone else would like to race with me. They do have team registration or individual. I was thinking maybe I'd register as a team then people could just join up with the team if they'd like.

    Two things I like about this race is that the registration is only $35 and the proceeds go to the SF Aid Foundation. I will probably run to fund raise, but people don't have to. It does have a bit of the B2B silliness to it probably, but I think the lesser amount of participants and it being for a cause will keep it much more under control. Let me know what you think. I'll be registering once I'm back from the 8th grade trip. - Laura L

    http://greaterthanone.org/events/biggay10k/learn-more/

    See Jane Run Half Marathon Training Contra Costa

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    Welcome to the WOW Team special training page for the Contra Costa See Jane Run Half Marathon Training Program. Thank you for your interest in training with us.

    Price for the entire training is $199 and includes:

  • 12 weeks of training starting Saturday March 19, 8am
  • Two coached workouts a week - Tuesday nights in Walnut Creek at 6:30pm and Saturdays at 8am - All in the outer East Bay (Danville, Walnut Creek, Concord, Lafayette)
  • A free, daily 12 week training program, written by Nationally Certified Coach and Trainer Stephanie Atwood - ask for it whether you sign-up or not
  • Certified Running Coaches available to you by E-mail, facebook, and phone during your training
  • Optional workouts on Wed, Thursday, and Sunday if you are willing to travel - no extra charge
  • Practice run on the actual course on Saturday May 7, 8am
  • WOW Team tech t-shirt and water bottle
  • Go WOW Team website with posts and pictures, full of fitness news, specifically for women
  • The Weekly Pep Talk Newsletter and Live Team Calls with training tips, updates, and encouragement
  • Shopping parties and discounts at See Jane Run Stores, Sports Basement, Transports, Athletic Outpost and Sports Authority
  • March 19 - Kick-off Training Day with a run and shoe clinic from See Jane Run Store in Danville. Sign up on the spot!
  • And more

    • Reminder: If you missed our Kick-off Meetings you may still join up to March 26. Give us a call or shoot us an E-mail.

    Questions? Need more information? Please call us at 415 682-8819 or E-mail to Go@GoWOWTeam.com

    If you haven't already paid, please do so now by clicking on the link below.

    Here are the next steps to get your training going:
    1. Enter your name in the info form to the right. This will put you on our members mailing list

    2. Go to Membership Packet and Application for the application and more details about the WOW Team. Scan and send the form back to us, please, especially the survey and application.

    3. Click Novice-Intermediate-2011-SJR-Half-Marathon for the half marathon training program

    4. Click 12 Weeks to your First 5K Race for the 5K Novice Training Program

    5. Get ready to meet a great group of women and train for the experience of a lifetime. Welcome to the WOW Team!

    Go Oakland - Train with WOW

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      The WOW Team is an official training club for the 2011 Oakland Running Festival offering training for all three events.

    The ORF includes 3 races - a 5K (3.1 miles), half marathon (13.1 miles flat and fast), and a full marathon (26.2 challenging miles).

    WOW Training starts soon and you can join any time for the marathon, half marathon, and 5K.

    Time to Get Started! Join Now and Train until March for $99.

    The WOW Team is a club that offers ongoing workouts in the East Bay on Wednesdays and Sundays, for women only, every week of the year and Saturday workouts in the Peninsula/SF Area. WOW chooses certain events to train for and the Oakland Running Festival - Marathon, Half Marathon and 5K is one of those choices.

    You can sign up and start training anytime between now and December 31, 2010 for the same price. Training includes weekend workouts and weekday track (not mandatory but very helpful), online weekly news and training pep talks with certified running coach and personal trainer, Stephanie Atwood.

    You are also eligible for WOW Team discounts for the race itself, a post-race meeting area in the Celebration Village after the race, and more!

    If you are ready to go for it, sign up now! Sign up early! Start training now!

    Price goes up to $129.00 (plus one time application fee of $29) on January 1 for the Oakland Running Festival. Your membership allows you to 'roll over" into the SFM Training for $24.95/month and stay at that price for as long as you are a member.

    *Member Discounts on races, bootcamps and other special events

    For your racing success and injury prevention WOW requests that:

  • You have experience with a 5K or 10K race before trying a half marathon or marathon (you can fit in a 5K race while training with us if a half marathon is your goal)

  • You have experience with a half marathon before attempting a full marathon (start training now and you can fit in a half marathon between now and March if the Oakland Marathon is your goal.)

  • You have run for a minimum of a year or train in the walk/run technique for your first full marathon (the run/walk technique is a way to increase distance and minimize injury. An average pace of 9 minutes/mile is attainable with run/walk so you don't have to think SLOW! with this technique)

    • Come to a WOW Team potluck/orientation/get to know us meeting In Oakland on Saturday, October 9, co-hosted by Go WOW Team and Alive Chiropractic. Starts 5:30 and will include a meet and greet time, cheers and kudos for our current trainees in fall races (San Jose Rock'n'Roll, Nike Women's, Long Beach), and opportunity to participate in the upcoming relay or marathon at CIM on December 5, AND a chance to talk over the training program for the whole Oakland Running Festival - all 3 events - The Marathon, The Half Marathon, and The Twilight 5K.

    Join us! For more information, a free, daily, training program, or to register, please request more information in the form to the right. Get ready to get fit and have fun with the WOW Team!

    *All new members will be charged a one time processing fee of $29. Please look at our page for details. Click on this link

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

    WOW Workouts thru 9-19

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    Join WOW at this worthwhile community event on September 19. Details at http://UNAusaEastBay.org/runforpeace

    For the weeks of September 6 - 19, 2010. Here's what WOW is up to!

    San Jose Rock'n'Roll Half Marathon Training is almost done. Great job ladies!

    Training continues for Nike and Long Beach Marathons and half marathons on October 17. Go for it!

    Join WOW to train for a fall 5K or 10K Walk or Run

    Join WOW for 60 minutes of workout, walking or running, or a combination of both for FITNESS, PLAIN AND SIMPLE. Ongoing...

    Tuesday, September 7, 2010
    1. Boot camp in Walnut Creek with Coach Rob - 6:30 - 7:30 PM. Please RSVP at http://meetup.com/go-wow-team-oeb $15 with RSVP, $20 at the sight

    Wednesday, September 8, 2010
    1. Track in SF with Coach Stephanie - 6:00 - 7:00 AM. Drop-ins always OK. $7 if not WOW Member.

    2. Personal Training Time with Coach Stephanie - 7:00 - 10:00 AM. Extra fee

    3. Track in Piedmont with Coach Stephanie - 6:30 - 7:30 PM

    4. Track in Walnut Creek - 6:30 - 7:30 PM

    Thursday, September 9, 2010
    1. Boot camp in Walnut Creek - 6:30 - 7:30 PM. $15 with RSVP, $20 at the sight

    2. Track/boot camp with Thursday focus on speed, core and strength training in San Francisco with Coach Stephanie - 6:45 - 7:45 PM. $15drop-in, $20 on site (Minimum required, Must RSVP)

    Saturday, September 11, 2010
    60 minutes at Presidio Sports Basement. For runners and fit, pregnant women. Led by Kim L and Sarah T - walk, run, or run/walk - 8:00 AM

    Sunday, September 12, 2010
    1. Point Isabel - 60 minutes to 13 miles Go for maintenance or 5/10K Training or keep increasing for San Jose Rock'n'Roll/LB 1/2 at 170 minutes (13 miles). Led by Lauren G and Virginia G - walk, run, or run/walk - 8:00 AM

    2. Walnut Creek 5K/10K Race - Walnut Festival. For details go to www.walnutfestivalrun.com

    Times and Distances based on goals
    Maintenance and 5/10K Training - 60 minutes

    Week 10 of Nike Women's and Long Beach/Fall Marathon Training - 20 miles, 1/2 marathoners do 11 miles. Note: we are not marking the course for more than 13 miles this week.

    Week 9 for San Jose Rock'n'Roll - 170 minutes or 13 miles (whichever comes first)

    Tuesday, September 14, 2010
    1. Boot camp in Walnut Creek - 6:30 - 7:30 PM. Please RSVP at http://meetup.com/go-wow-team-oeb $15 with RSVP, $20 at the sight

    Wednesday, September 15, 2010
    1. Track in SF with Kim L - 6:00 - 7:00 AM. Drop-ins always OK. $7 if not WOW Member.

    2. Personal Training Time with Coach Stephanie - 7:00 - 10:00 AM. Extra fee

    3. Track in Piedmont with Lauren G - 6:30 - 7:30 PM

    4. Track in Walnut Creek - 6:30 - 7:30 PM

    Thursday, September 16, 2010
    1. Boot camp in Walnut Creek - 6:30 - 7:30 PM. $15 with RSVP, $20 at the sight

    2. Track/boot camp with Thursday focus on speed, core and strength training in San Francisco with Coach Stephanie - 6:45 - 7:45 PM. $15drop-in, $20 on site (Minimum required, Must RSVP)

    Saturday, September 18, 2010
    60 minutes and up. Sawyer Camp, San Mateo. Go for maintenance (60 minutes) or for San Jose Rock'n'Roll at 180 minutes (or 14 miles, whichever comes first) or 15 miles for marathoners. Led by Coach Stephanie, Kim L, and Carol H - walk, run, or run/walk - 8:00 AM

    Sunday, September 19, 2010
    Join WOW to participate or volunteer for the UNA Run for Peace. Go for 5K walk or run or 10K run. San Jose Rock'n'Roll Trainees we will mark another 8 miles to the 10K Race. You can do both things!. Cesar Chavez Park in Berkeley, 8:00 AM, http://UNAusaEastBay.org/runforpeace

    Times and Distances based on goals
    Maintenance and 5/10K Training - 60 minutes

    Week 11 of Nike Women's and Long Beach/Fall Marathon Training - 15 miles, 1/2 marathoners do 12 miles.

    Week 10 for San Jose Rock'n'Roll - 180 minutes or 14 miles (whichever comes first) - Longest distance in your training - WOW!

    Follow Coach Stephanie's Bay Area Women's Fitness Column on examiner dot com. Here's the link

    Follow the WOW Team on Facebook. Here's the link

    Follow the WOW Team on twitter. Here's the link

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

    WOW Team Takes First!

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    Hot off the press...the WOW Team has taken first place in the female running club category for the second half of the San Francisco Marathon!

    https://www.runraceresults.com/Secure/flatfile/RCLF2010_Teams.pdf

    Julie Y, Lauren G, and Coach Stephanie after the SFM Half Marathon. Photo/W. Yokoyama

    With the combined times of Filomena Bettencourt, Stephanie Atwood, Lauren Ganes, and Aisling Forbes, WOW Women took the gold!

    Not to be overlooked, our own Lauren Ganes took 2nd place in her age division (60 - 69) for the same race with a time of 2:05:31.

    Go WOW Team!

    Follow Coach Stephanie's Bay Area Women's Fitness Column on Examiner dot com. Here's the link

    Follow the WOW Team on Facebook. Here's the link

    Follow the WOW Team on twitter. Here's the link

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

    Run or Walk The Dream Mile on June 27

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    The Dream Mile 5K/10K Run/Walk is the flagship event in Vibha's continued efforts to increase awareness about the plight of underprivileged children.

    It has come a long way since its inception in 1998 and has grown from a small event, attended primarily by volunteers and friends, to a permanent fixture on the calendars of runners in the various cities in America.

    The increasing participation and enthusiasm for this event just goes to show how strongly people feel about the cause of underprivileged children.

    Date: Sunday, June 27th, 2010
    Time: 10K 8.00AM, 5K 8:20 AM, Registration starts at 7.15am
    Venue: Shoreline Park, Mountain View, CA (Kite flying area)
    Cost: $20
    FREE for children under 12

    Route:  5/10K USATF certified trail.
    Timing:Professionally timed by OnYourMarkEvents
    Physical Address : 3070 N Shoreline Blvd Mountain View, CA 94043 (Kite flying area)
    Registration Link: http://www.active.com/running/mountain-view-ca/vibha-dream-mile-2010

    Website:  http://www.thedreammile.org/bayarea

    Email:     bayarea@thedreammile.org

    Local Beneficiary & Partner for 2010 - My New Red Shoes Visit them at     http://www.mynewredshoes.org/

    Timing Rules :
    1. In order to be timed, you need to be registered before race start time
    2. Your numbered bib should be pinned to your T-shirt on the front, while arriving at the finish line
    3. Individual timings and ranks will be done by a professional timing company and will be final

    Carnival :
    The Carnival is a fun-filled event that lasts until noon. Bring your kids along to enjoy a wide variety of games and activities - face painting and Mehndi.

    Parking :
    Free parking is available at Shoreline Park, Mountain View, CA.

    About the Author: Stephanie Atwood, M.A. is a writer, award winning speaker, and fitness professional. 

    Coach Stephanie, a long distance running coach and personal trainer founded the WOW Team, a women's running and walking group in the Greater Bay Area. Go WOW Team - Fit Women of the World meets throughout the Bay Area, several times each week. Drop-ins are encouraged. For the schedule of workouts go to http://gowowteam.com/calendar  or visit the WOW Team Home Page at http://gowowteam.com  or search for Go WOW Team on facebook or twitter.

     The WOW Team is training for the SF Half and SF Progressive Marathon and October San Jose Rock'n'Roll Half Marathon. All women are invited to join.

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

    Celebrate Apr 18

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    http://gowowteam.com

    WOW! You are Amazing!

    This is it! First we'll do our workout with one or two laps around Lake Merritt (60 minutes). Then we'll all come together to celebrate the season to date.

    We have plenty to celebrate together so please plan to stay after our run or walk and join in the potluck brunch. Everyone is encouraged to bring a dish to share.

    Coach Stephanie will have certificates to hand out, we will have good food, and we can discuss our future plans.

    Sunday, April 18

    8:00 AM - Workout

    9:00 AM - begin the party! Eat! Drink!

    Be happy that you are healthy enough to move!

    Bring a friend!

    Bring food or drink for four people

    Celebrate!

    This event is free!

    Run, Walk, Workout with The WOW Team. Join us soon!

    Track Mar 24-25

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    Tonight's tack workout will offer our weekend racers a chance to practice their race pace and visualize themselves crossing the finish line.

    We will focus on breathing, rhythm, and a sense of "lightness and control" as we move effortlessly (but with determination) through 40 minutes around the track. There will be no timing but, if you bring a watch, this is a time to check your consistency. If not, just enjoy moving...

    Coach Stephanie will be available on Wednesday and Coach Rob on Thursday, to go over your personal race strategy.

    Anyone who is not racing this weekend is welcome to join the workout, as always. Our next major goal is the SF Half Marathon on July 25 with the Martinez Brickyard Run on April 18, the Bay to Breakers on May 16, and the WOW/Weight Watchers 5K on June 6 (tentative).

    Reminder: While The WOW Team chooses races to help us stay on our fitness "track", this is neither a requirement or an expectation for you to join us and work out with us.

    GO WOW TEAM!

    Race Like The Wind

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    Join 3 Bay Area Running Professionals as they share how you can get the most out of your race. Learn simple tips to be fully prepared for that specific day. The training is almost over. Now you need to focus on THE RACE.

    Join:
    Selina Shah, MD, FACP
    Stephanie Atwood, MA, NASM-CPT, RRCA Running Coach
    Hazel Wood,Certified Chi Running Instructor< /br> Experienced, BQ Qualifier, Medal-winning runner from the mile to 50K

    March 13
    Sports Basement, Walnut Creek
    1:00 - 4:30 as we cover topics from:

  • Hydration and eating for top performance
  • Planning and running an efficient and focused race including aid stations, bathroom stops, and pacing
  • Staying relaxed and injury free, while running fast

    • Questions?
    Stephanie@AskAboutRunning.com
    Hazel@stridebystride.com
    http://www.centerforsportsmedicine.com

    This is a workshop you won't want to miss!

    Feb 21 Celebration

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    What: A community fun run walk and celebration of WOW Team training more than half way toward our Oakland Running Festival Goal on March 27 and March 28. Bring a fitness friend to this free community event. When: February 21, 2010, 8:00 AM The entire group will workout and celebrate with lululemon hosting a brunch afterward! MUST RSVP! Come out and run or walk your workout from 60 minutes up to 11 miles and celebrate that we are HALF WAY through our training for The Oakland Running Festival Half Marathon and 5K! This will be the ONLY workout site for the day. We’ll meet at Lafayette Reservoir. Details on parking and route to follow… Finish Ribbons to all! This is the breakdown for our Oakland Running Festival Trainees for Sunday February 21:
    • Your First 5K = Walk/Run 60 minutes total, 5 minutes warm-up, 30 minutes brisk, 25 minutes cool-down
    • Run/Walk 1/2 Marathon = 2 hrs
    • Run 1/2 Marathon = 11 miles (includes 5 min walking warm-up)
    Fitness walkers, runners, walker/runners all welcome! You don't have to be training for a specific event to be part of this group. We are an ongoing fitness group. Join us! E-mail me with questions at CoachStephanie@gowowteam.com  or go to http://gowowteam.com Cost: Free today! Ask about other options for joining The WOW Team or look on our website To Fitness! Coach Stephanie Please RSVP below by February 15, noon. You are encouraged to bring a guest, male or female, old or young, to participate in this fun, community event. Maximum participants equals 75.

    WOW Potluck This Friday!

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    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