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.

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

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

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

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/

Questions? Here is a link to the event flier. WW Registration and Application 3-2011

Join our facebook Walk-It Page to get answers, ask questions, post information, etc. No SPAM please.

Follow this link to join us on facebook.

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.

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!

]]>

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...

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

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)

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

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 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!

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 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!

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!

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!

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

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!

Please send me your event information, too. And, I love your comments after participating in these things. Good, bad, or otherwise, share with The WOW Members. Thanks!

Link to Walk on Sunday, March 7

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:

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

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

• 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)

Eat, drink, and meet WOW folks and friends