Category Archives: This Week With WOW

Marathon Minute – Hydration, One More Time

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by Lauren Ganes, Marathon Coordinator, February 19, 2013

IMG 6047 398x640 Marathon Minute Hydration, One More Time

Pat C, Lizette B, and Lauren G at the CIM Relay 2012

Amazing!  WOW Half Marathoners  completed 130 minutes of running on Sunday at beautiful Inspiration Point.  And this Sunday they will increase their time and or mileage to 140 minutes or 13 miles (whichever comes first). This is an incredible accomplishment!  Thank you, Coach Stephanie for creating a great training program.  It is so wonderful to know that on Sunday mornings you will have friends to run this long and increasing distance with.

As you add these longer distances it is important to stay hydrated.  Hydration begins now, during the week, by making sure you are drinking plenty of fluids.  Since it is currently cold, in addition to water, you might want to include tea or soup to stay warm.

Lemon-Lime Gatorade will be at the 8 Aid stations along the Oakland Marathon course, make sure you try it before race day.  If it doesn’t agree with you, make sure to try another electrolyte liquid like Nuun or Gu Brew.  You want an electrolyte liquid with sodium, potassium and calcium. Try to have 16 ounces of electrolytes with you this Sunday.  I always use my 1 minute of walking as a time to hydrate.  The electrolytes help maintain the hydration of your leg muscles.  You don’t want a side stitch or muscle cramp to interfere with your run.

A WOW member, Kara Waltz, who is a chiropractor and soccer player told me that she drinks a large glass of water and another glass of electrolyte liquid on Saturday night before training, races, or games.

After your long run it is equally important to eat some protein within the first 30-60 minutes.  Additionally, drinking an electrolyte liquid all afternoon will aid in a faster recovery.

Hydrating early and often is a key to a successful half marathon.

Go, WOW Women!

Marathon Minute – Training picks up

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IMG 6361 640x610 300x285 Marathon Minute Training picks up

The girls take a walking break in Sunday’s training at Heather Farms

by Lauren Ganes, Marathon Coordinator

Sunday was a beautiful day out at Heather Farms where the WOW women training for the Oakland Half Marathon ran for 2 hours!  It is so exciting to continue to add the extra distance for your very first time.  It’s a great achievement for all.

These training runs are important to not only learn that you run this distance, but also to understand what foods, electrolytes, and clothing work for you.

While it was cold at the beginning of the morning, it warmed up as we ran.  Either beginning the run with a little less clothing than is comfortable at the time, or wearing a layer that you can easily wrap around your waist is helpful in this kind of weather.

Most women now have fuel belts or are carrying a hand-held bottle.  Make sure that your electrolyte liquid and gels agree with your stomach.  The Oakland Half Marathon will be providing water and lemon-lime Gatorade at 8 stations along the course.  They will also have Gu gel, some salty snacks and fruit along the way.

Don’t forget to eat a breakfast with protein and carbohydrates to support your long run.  Bagels and peanut butter, oatmeal with milk, protein shakes, waffles, and bananas are common breakfasts of runners.

Remember to rehydrate after your run.  It’s important to drink water, and/or more electrolyte liquid, and my personal favorite, chocolate milk.

Keep up this great training and you will definitely cross the finish line with a smile on your face!

Go WOW Women!

Random Races and Events

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August 11, 2012 – Garin Regional Park, Hayward – Run in the Park www.RunintheParkSeries.com

The 2012 Schedule is:
9/15 Tilden Regional Park, Berkeley
9/29 Redwood Regional Park, Oakland Hills
10/13 Pt. Pinole Regional Shoreline, Richmond Fees: Early Bird: $28 thru 30 days prior, Pre-Reg: $31 thru Wed. prior, Race Day: $35

Saturday August 25 – Pacifica Coastal 5K Run and Walk Festival 9-2:30pm www.pacresourcecenter.org/blog/?p=459

Aug 26, 2012 – Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com

Sept 9, 2012 – Feather River Falls 1 mile and 5K - www.featherfallsrun.org.

Sept 21, 2012 7th Annual Run at Work Day

Saturday, Sept 29, 2012 HERS Keepabreast 5K/10K Run Walk http://www.herskeepabreast.org/

Go WOW Team is happy to post upcoming random races and fitness event. These events are not part of our organization and are posted as a community service. If you have an event for us, please send the information in the format below to Go@gowowteam.com and we will do our best to get it on the roster!

 

Saturday, Sept 29, 2012 Peak Hike with Breast Cancer Fund, Mt. Tamalpais http://www.breastcancerfund.org/2012peakhike $10 off use discount code seejane

October 7, 2012 – San Jose Rock’n’Roll Half Marathon http://runrocknroll.competitor.com/san-jose

October 21, 2012 – Humboldt Redwoods Half and Full Marathon http://www.redwoodsmarathon.org

November 10, 2012 Mermaid 5K, 10K – http://www.mermaidseries.com/san-francisco#!__san-francisco

November 11, 2012 Malibu Marathon, Half Marathon and Supathlon – www.malibumarathon.com / www.malibusupathlon.com

November 18, 2012 – The Lady Speed Stick® Women’s Half Marathon in Tampa, Florida. Coach Stephanie is running this.

Sunday, December 2, 2012 – CIM Marathon Relay Challenge – $120 per team through August 1 – http://www.runcim.org/page/show/219125-relay This is a WOW Team Annual Event. Join a team soon!

Saturday, December 8, 2012 – Walnut Creek Half Marathon and 5K http://www.runwalnutcreek.com

Sunday, March 24, 2013 – The Oakland Run Fest

Loretta Green-Williams at 58 is Still Fast. Hear Her Speak

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Inspirational Women in Fitness

Loretta Green Williams at 58 is Still Fast. Hear Her SpeakJoin Coach Stephanie of the WOW Team as she brings you an exciting addition to women’s fitness.

The Fit Women Series, From Couch to Accomplished, offers in-person and virtual conversations with women who have made fitness their business and/or their lifestyle.

Meet Loretta Green-Williams on July 18 in Walnut Creek

At 58 Loretta is just getting up to speed.

“Lo” recently came in second in her age category for 100m and 200m sprints at the California Senior Games for the Senior Olympics and is headed to the finals! She is a certified Special Olympic Track and Field Coach with previous positions at LA Fitness, 24-Hour Fitness, and Club One Fitness Centers and has constructed fitness programs with the New York Female State Police, and US military.

She is founder of OFAAFO Holistic and Fitness Programs ™ that conducts nutritional research, health and fitness programs, such as Dancin Tru’ Culcha: Intercultural Communication Through ‘Afro-Caribbean Dance’ and ‘OOO Girl Walk’n Programs. As an Asana Yoga Instructor “LO” has presented her unique style of “Chair Yoga” training.

Lo is founder of Women of Concern Professionals & Strategic Conscious Networking, and Women of African Diaspora Griots. She created and produces Sumatra: The bold, strong & smooth blog talk radio show (www.blogtalkradio.com/Sumatra).

Like all of our inspirational speakers Loretta has overcome obstacles such as the death of a daughter along with other challenges in life. She has met those challenges and found a place in running to push herself and strive toward the best with purpose, dedication, and commitment. Come and hear her story.

July 18 – August 22 - Details on our Speakers’ Series Continue

From world class racers to fitness experts in nutrition, Chi Running, psychology, injury prevention, to women who started running after fifty (or have run for most of fifty years!), this series offers insight into the women who have overcome obstacles and chosen to make good health an integral part of their lifestyle. Each woman will share a segment of her own personal struggle and where she is now with fitness in her life. Finally each will offer tips and tricks to help us in our pursuit of a fit lifestyle.

Come meet these women and hear their stories at our Wed workouts starting June 20. Locations alternate between Walnut Creek and Piedmont. Their talks will come right before our clinic each week on improved running, just for us women. Be there on time. This is an honor and a gift to have them present their stories.

All are welcome! The talks are free*

July and August Speakers

July 18, Walnut Creek – Loretta Green Williams, 58 qualified this year at Stanford for the National Senior Olympic Games in the 100m. We can’t let age hold us back!

July 25, Piedmont – Rosalia Mariz, a traditional naturopath, originally from Tijuana, Mexico. Rosalia studied at UC Berkeley and at Trinity College of Natural Health.

August 1, Walnut Creek – Lucretia Ausse will talk about Chi Running and Walking

August 8, Piedmont – Dr. Sandy Baird, Specializing in ART (Active Release Therapy) and already treating several WOW Members. Sandy will share how she moved from civil engineering at UC Berkeley to chiropractic, currently with Innersport Chiropractic in Berkeley.

August 15, Walnut Creek, TBA

August 22, Piedmont – Dr. Michelle Cleere, PhD, will share her journey from an obese childhood to an accomplished athlete and skilled sports psychologist and motivator. Changing the way she thought, changed her life and Michelle explains “Perhaps you think there’s something special about me and that you can’t do the same. I can tell you that’s not true.” Come and listen to Michelle’s story and her commitment to help people change the way they think. With the right guidance and support, all of us can do it. Mental Training Elite Performers, Web/blog: www.drmichellecleere.com

IMG 4199 640x480 Loretta Green Williams at 58 is Still Fast. Hear Her Speak IMG 4207 480x640 61fbb2 Loretta Green Williams at 58 is Still Fast. Hear Her Speak

Verity Breen Loretta Green Williams at 58 is Still Fast. Hear Her Speak

*Your first workout with WOW is complimentary and all talks are free. After that, if you wish to participate in the track clinics or join WOW there is a fee. Please join us on meetup at www.meetup.com/gowowteam or view our web site at www.GoWOWTeam.com for more information and to RSVP. Thank you. Go WOW Team!

July
Speaker Series
Start to train for
San Jose Rock’n’Roll Half Marathon Oct 4
Humboldt Redwoods Half Marathon Oct 21

IMG 2181 480x640 Loretta Green Williams at 58 is Still Fast. Hear Her Speak
August
Speaker Series
Walk Your First Marathon

Best of the Best The WOW Team was voted Best Bay Area Women’s Run Club for 2012 by an ABC7 Poll. Join the BEST. Be Your BEST!

The Weekly Pep Talk

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f.wow team logo tag line 12 17 09.1 The Weekly Pep Talk

The Weekly Pep Talk #201
July 2 – 8, 2012

Words to Live By:  "Prediction is very difficult, especially about the future." – Niels Bohr
 
IMG 3292 640x480 The Weekly Pep TalkWOW Woman of the Week: Cynthia Bagby is going for it. Keep it up! You are getting there!
 
July Birthday Girls: Marly Norris, Julie Yokoyama, Doni DeBolt, Ava Jourdain
 
Facebook Links – The WOW Team has a public page at http://facebook.com/gowowteam and, for Members Only, ask for an invitation to The Winners’ Circle (details in your New Members Welcome Letter)
 
Tip from your Coach:  A mile run or walked will use about 100 calories. The difference is that 4 miles an hour (15min/mile) = 400 calories. 6 miles an hour (10 minute miles) = 600 calories. Pick up your speed and utilize those calories faster!
 
Upcoming Events of Note:  This is not the total WOW Calendar, only certain special events.

  • 50 in 100 May 1 – August 8(see details below) Help Coach Stephanie recruit 50 new members in the next 100 days. Win Prizes! 3 0 days left! Keep thinking new member. We’re making progress but we’re not there yet!
  • July 4 – No WOW Workouts!!
  • July 7 – Sat Morning Power Walking – What about Walking the Oakland Marathon in 2013! Details on meetup. http://www.meetup.com/GoWOWTeam/events/70445222
  • July 9 – No Weekly Pep Talk this week
  • IMG 3392 640x480 The Weekly Pep TalkJuly 15 – Kick-off Training for San Jose Rock’n’Roll Half Marathons at Lafayette Reservoir – full day for newcomers, short run and intro for current members.
  • July 18 – Power Walking Summer Clinic continues in SF, 7:15 AM. Click here http://www.meetup.com/GoWOWTeam/events/qkfvxcyqkbxb
  • July 18 – Third in Inspirational Speakers Series featuring Loretta Green-Williams in Walnut Creek
  • July 18 –Women’s Run to Improve Clinic – Immediately follows our Inspirational Speaker at Las Lomas Track
  • July 25 – August 22 – Fourth in the Summer Speaker’s Series. Come to Piedmont track to hear our speaker
  • August 4 – Special Walker’s Training Group starts training for the Oakland Marathon. Walkers Only. Start Now! Go 26.2! Saturday training
  • December 1-2 – CIM Relay Weekend – 5 teams already and sixth one is forming! Don’t miss out. Register with Coach Stephanie
  • March 24, 2013 – Oakland Run Fest, 5K, Relay, Half Marathon, and Full Marathon. Train with WOW, the official women’s training club

Details for these special events are on meetup or below. For the full calendar of WOW Workouts go to our website at http://gowowteam.com/calendar


Dear WOW Members and Interested Readers,
 
Happy 4th of July! Happy Summer!
 
Thanks to Kara Waltz, Dr. of Chiropractic, who spoke to us last Wed. Her talk was educational and inspirational and I hope you enjoyed it.
 
We have a bit of a break between now and our next speaker. Loretta Green-Williams is a fascinating woman, 58 years old, who just qualified for the 100m sprint at the Stanford Senior Olympic Trials. Come to hear Loretta’s inspiring story of overcoming personal tragedy and knowing triumph in her ability as a runner. Loretta will join us at Las Lomas Track on July 18.
 
Our weekend had Saturday walkers and Sunday runners, run/walkers, and walkers. Welcome new member Rebecca and thanks to all of you who taught Rebecca what 1:1 is and what a great group of women you are, overall!

Great to see Rowena last Sunday!
 
Christy had several walkers lined up for Saturday at Lake Merritt. I didn’t get a report but hope everyone got some good exercise.
 
I’m gone starting on Sunday, for a week long Coaching course taught by United States Track and Field. We’ve got workouts as usual with our wonderful WOW Mentors pitching in. Thanks to Christy, Michaela, and Lauren for leading these workouts.
 
Good luck to Laura and Eileen who have races coming up on July 8th. Please report back to us on the Winners’ Circle. Remember to believe in yourselves, in your training, and in your flexibility to overcome those darn unknowns!
 
And now on to the topic of the day, you! I want to make sure that each of you understands what resources are available to you through WOW and briefly how they all fit together.
 

  • The WOW Team website is the place to join our group as a long term member, to review blog posts, have access to the Members Only Area, get directions to workouts, and get a condensed version of workouts through the WOW Team Calendar. Please go to http://gowowteam.com at some point and click on the various and sundry tabs at the top.
  • Meetup is the site where full details of each and every WOW workout and event are listed in chronological order. Each separate event has its own page, connected by a monthly calendar on the left. You must join the WOW Team meetup (not just meetup in general) to take advantage of most of the information. The WOW Team meetup site is also the only place to RSVP and pay if you are a drop-in. When you are a member you are not required to pay when you drop-in. Just click past the payment request section. URL for home page is http://meetup.com/gowowteam. To join Meetup, you must sign-in to meetup (one time thing) and then log-in to the Go WOW Team Meetup site every time.
  • Go WOW Team on Facebook is our public, promotional page, open to the world. Anyone can join this page and make posts. URL http://facebook.com/gowowteam
  • The Winners’ Circle is our group page on Facebook. The public can now search for this group and find it but only members invited to join can see or make posts. URL https://www.facebook.com/groups/244142088969843
  • When you join the WOW Team as a subscribing member you are eligible for all services for the first month. There is a one time fee for membership and, for each month following you are charged a subscription fee based on the membership type you choose. Additionally, you are sent a member’s letter that details all the benefits of membership and how to access them. Your first month membership includes:
  1. A WOW Team T-shirt
  2. A WOW Team water bottle
  3. Invitation to The Winners’ Circle and a lifetime membership
  4. 5 online training modules taking you from Couch to Accomplished with lifetime updates
  5. Training Programs for novice to intermedates from 5K Walkers through intermediate half marathoners, written by Coach Stephanie
  6. The Weekly Pep Talk
  7. All regular workouts and most special events at no extra cost or at a discount
  8. Online coaching support, 3 times a week
  9. Track, Tempo, and Endurance workouts on a weekly basis
  10. Professional Coaching from award winning Coach Stephanie Atwood
  11. The opportunity to reach your full potential as an athlete, make friends, place fitness as a part of your daily life. WOW offers these pieces!
  12. And more!
Starting August 4, WOW will be training a walking group to walk the Oakland Marathon or half marathon. We will ONLY Train for walking on these Saturday workouts. If you want to run or run/walk in the Oakland Run Fest the WOW Team will provide Sunday training for the half marathon, 5K, and relay, no marathon. I’m getting the training schedule together now. If you are interested, let me know and tell your friends!

 
To Fitness, Friendship, and Fun,
Coach Stephanie
 

Reminder: Please post your next race goal on The Winners’ Circle and if you want to achieve a better time or want to finish as your goal. If you have a time goal, tell me you r last race time at the distance or you most recent race, whatever distance. We need to go over real training paces to help you succeed! Are you ready to work at it? We’re picking up the pace on July 15! See you there

 6 Teams for CIM Relay!  I’m done recruiting

1.       Coach Stephanie
2.       Lauren Ganes
3.       Julie Yokoyama
4.       Ann Ritzma
5.       Michaela Ristaino
6.       Elaine Porter
7.       Lizette Byer
8.       Iris Torres
9.       Laura Lance
10.   Eileen Killory
11.   Robbi Cook
12.   Ellen Gordon
13.   Beth Wrightson
14.   Jeanetta Mack
15.   Vera Chrebtow
16.   Lesley Turner
We have Team 5!
17.   Colleen Blakelock
18.   Kathrina Weekes
19.   Yesenia Rodriguez
20.   Amanda Moynihan
Team 6 Full!
21.   Heidi Harrison
22.   Pat Chase
23.   Tiffany Wheeler
24.   Doni De Bolt
25.   Just send me a check for $40, include your birthday, age on race day and t-shirt size and you’re in!

Prior Weeks’ Recap:
 
Please note that the week of July 16, we will start training again for fall races, including some half marathons. Now is your time to work out the kinks and practice with no pressure. July 15 will be our last "non-training" workout. Try to take advantage of this opportunity to join the WOW Team if you are not already a member. http://gowowteam.com/faqs/prices-and-programs-2
 
Over Fifty Interviews – I am starting to interview women who are still running and are over fifty. For some of you, you may have started running quite late in life. For some of you, you may have been doing this for a lifetime. Initially, I will do a recorded interview and, eventually plan to create a book from the material. If you are willing to be interviewed I would love to speak with you. All women over fifty are welcome and matter. Please tell me if you would like to participate and we will arrange a time to record the interview. Thanks!
 
July 28 5K/10K Race in Orinda – This link below sounds like a fun run for us to participate in. It is a trail run in one of our beautiful East Bay Parks. The price is affordable. Who else is in? July 28, Briones 5K/10K East Bay Park Runs - http://www.runintheparkseries.com/index.php/briones_5k_10k  Let’s keep posting about this series on our Facebook Page at Go WOW Team or The Winners Circle.
 

Don’t miss out on the Speaker Series

One super speaker has already spoken. Please keep the momentum and appreciation for the effort the women make to come and speak to us.
 
These women are awesome and they will be sharing their stories with us and offering us fitness tidbits to put into our own bag of tricks. I’m hoping that many of you will be willing to travel back and forth between Oakland and Walnut Creek as we alternate the locations of our Speakers. You will then be able to join the clinic for the week, taught by Coach Stephanie. Details on meetup. Third Speaker July 18, Loretta Green-Willimas
 
San Jose Rock’n’Roll Half Marathon Here we Come!
Monday, July 16 is the first week of training for the upcoming San Jose Rock’n’Roll Half Marathon, happening on October 7. We will also train for the Humboldt Half Marathon on October 21. To RSVP for the training kick-off on July 15 go to meetup.
 
Heidi IRis Stephanie The Weekly Pep TalkCurrent Trainees for SJRNR:
Lizette B
Coach Stephanie
Christy G
Colleen B
Michaela R
Leticia D
 
Humboldt Trainees:
Ellen G
Lauren G
Yesenia R
Who else?
 
Coaching calls will re-start on July 17 on Tues at 12:15 Noon, Thurs at 12:15 Noon, Saturday at 3:15 PM. The phone number has changed. After the first month there is a separate membership fee for online coaching support. If you want to include this invaluable resource in your membership please go to the link at http://gowowteam.com/faqs/prices-and-programs-2
 
50 in 100
I want to increase our membership by 50 new (or returning after a year or more absence) members in 100 days and need your help. We all know that word of mouth is the absolute BEST recommendation right? So, if any of you can recruit a new member you will be eligible for a new WOW t-shirt, cap or racing singlet (to be ready in June). Here is what I need:
1.       A name
2.       An email address
3.       A phone number
4.       Permission to say that you made a referral
 
I will contact them by email and/or phone and mention that we want them to join us and that you felt it might be a good fit. That’s all there is to it! Thanks for your help and Go WOW Team!
 
Walnut Creek or Bust!
I’d love to see our Walnut Creek group grow! What are your thoughts on ways to make this happen?
 
Be sure to look over the Resources Page on the WOW Team website to realize ALL the VALUE of your WOW Membership. Here is the link http://gowowteam.com/resources
 
Post on Winners Circle every week – From Eileen’s great idea of starting a living WOW journal I am requesting that each of us post a training entry of some sort each week, on the Winners Circle. I will start today and encourage everyone to follow suit. This is a way for you to be accountable to each other and to share your thoughts and feelings about your training – ANY ASPECT! Let’s see where we can go with this. http://www.facebook.com/groups/244142088969843/295132213870830/
 
 
Upcoming random races and opportunities:
July 8, 2012 – Langley Half Marathon. Join WOW Member Laura L in running this half. http://www.langleyhalfmarathon.com/
July 28, 2012 – Run in the Park www.RunintheParkSeries.com
The 2012 Schedule is:
7/28 Briones Regional Park, Orinda/Martinez
8/11 Garin Regional Park, Hayward
9/15 Tilden Regional Park, Berkeley
9/29 Redwood Regional Park, Oakland Hills
10/13 Pt. Pinole Regional Shoreline, Richmond Fees: Early Bird: $28 thru 30 days prior, Pre-Reg: $31 thru Wed. prior, Race Day: $35
July 28, 2012 – EMERGE 5k at Almaden Lake Park in San Jose. http://www.active.com/running/san-jose-ca/emerge-3rd-annual-5k-run-walk-2012I
July 29, 2012 – http://www.thesfmarathon.com
Saturday August 25 – Pacifica Coastal 5K Run and Walk Festival 9-2:30pm www.pacresourcecenter.org/blog/?p=459
Aug 26, 2012 – Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
Sept 21, 2012 7th Annual Run at Work Day
Saturday, Sept 29, 2012 HERS Keepabreast 5K/10K Run Walk http://www.herskeepabreast.org/
October 7, 2012 – San Jose Rock’n’Roll Half Marathon http://runrocknroll.competitor.com/san-jose
October 21, 2012 – Humboldt Redwoods Half and Full Marathon http://www.redwoodsmarathon.org
November 10, 2012 Mermaid 5K, 10K – http://www.mermaidseries.com/san-francisco#!__san-francisco  
November 11, 2012 Malibu Marathon, Half Marathon and Supathlon – www.malibumarathon.com / www.malibusupathlon.com                                                                                          
November 18, 2012 – The Lady Speed Stick® Women’s Half Marathon in Tampa, Florida. Coach Stephanie is running this.
Sunday, December 2, 2012 – CIM Marathon Relay Challenge – $120 per team through August 1 – http://www.runcim.org/page/show/219125-relay This is a WOW Team Annual Event. Join a team soon!
Saturday, December 8, 2012 – Walnut Creek Half Marathon and 5K http://www.runwalnutcreek.com
Sunday, March 24, 2013 – The Oakland Run Fest
 
Preferred Providers and Misc. of Interest:


#1 – Group at Inspiration Point, Cynthia B is to the right of Coach Stephanie, photo by Lauren G
#2 -  Lafayette Reservoir in January – cold! Photo by Lauren G
#3 -  Iris, Heidi, and Coach Stephanie at SF Half 2011 – photo by Lauren G

Thanks to the wonderful photographers who give us so much to smile about. Photos are wonderful memories!

 

Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team public Facebook Page and I'll do my best to post a response there within 1 business day. Members can post on The Winners Circle, our private facebook page. I'll check in on both. Go WOW Team!
 

Logo 314X174.jpg The Weekly Pep Talk

WOW Workout Calendar

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Meetup Logo 1 300x220 WOW Workout Calendar

meetup.com/gowowteam

Weekly Workout Information

Did you know that WOW offers workouts throughout the Bay Area every week? Join us soon. Drop-in any time!

The week’s current workout information will be confirmed and posted on this website calendar at WOW Team Calendar and on our main meetup site at
http://meetup.com/gowowteam

Our main meetup site lists chronologically and shows a calendar of ALL WORKOUTS, EVERYWHERE. Please join meetup to RSVP and receive reminders.
Note that you can adjust the level of reminder in your personal account settings so that you don’t feel bombarded with notices!

http://meetup.com/go-wow-team-oeb – Walnut Creek, Concord, Pinole, Martinez. This is a feeder site so please join our main meetup and remove your name from this list as you will get limited information.

http://meetup.com/go-wow-team-sf – San Francisco. This is a feeder site so please join our main meetup and remove your name from this list as you will get limited information.

Summer Speaker Series

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Inspirational Women

Join Coach Stephanie of the WOW Team as she brings you an exciting addition to women’s fitness. The Fit Women Series, From Couch to Accomplished, offers in-person and virtual conversations with women who have made fitness their business and/or their lifestyle.
 
From world class racers to fitness experts in nutrition, chi, psychology, injury prevention, to women who started running after fifty (or have run for most of fifty years!), this series offers insight into the women who have overcome obstacles and chosen to make good health an integral part of their lifestyle. Each woman will share a segment of her own personal struggle and where she is now with fitness in her life. Finally each will offer tips and tricks to help us in our pursuit of a fit lifestyle.
 
Come meet these women and hear their stories at our Wed workouts starting June 20. Locations alternate between Walnut Creek and Piedmont. Their talks will come right before our clinic each week on improved running, just for us women. Be there on time. This is an honor and a gift to have them present their stories.
 
All are welcome! The talks are free*
 
*Your first workout with WOW is complimentary and all talks are free. After that, if you wish to participate in the track clinics or join WOW there is a fee. Please join us on meetup at www.meetup.com/gowowteam  or view our web site at www.GoWOWTeam.com for more information and to RSVP. Thank you. Go WOW Team!

June Speakers

Verity Breen Summer Speaker SeriesJune 20, Walnut Creek – Verity Breen will share her story of running FAST. At 45 she continues to break records and says that 2012 will be her year to finish a half marathon under 1 hour 20 minutes! Verity has qualified 4 times to compete with the Australian National Team and much more. Look her up on Facebook. Her quote “My main goal is to evolve and live the most authentic life possible, speak the truth, trust the truth and live up to the name I was born with”.
IMG 3394 Kara Waltz Alternative Medicine Summer Speaker SeriesJune 27, Piedmont – Dr. Kara Waltz Chiropractor, athlete, and world citizen (WOW Team participant, too) will talk about how she came to chiropractic. Kara’s humanitarian efforts in Haiti and her current practice at Elements of Being in Oakland offer an interesting story. You will learn the benefits of preventative treatment and will hear a story of a woman who has come far on a journey to learn and grow herself through giving and offering her chiropractic skills and talent to others.

July and August Speakers

July 18, Walnut Creek – Loretta Green Williams,58 qualified this year at Stanford for the National Senior Games in the 100m. We can’t let age hold us back!
 
July 25, Piedmont – Rosalia Mariz, a traditional naturopath, originally from Tijuana, Mexico. Rosalia studied at UC Berkeley and at Trinity College of Natural Health.
 
August 1, Walnut Creek, TBA
 
August 8, Piedmont – Dr. Sandy Baird, Specializing in ART (Active Release Therapy) and already treating several WOW Members. Sandy will share how she moved from civil engineering at UC Berkeley to chiropractic, currently with Innersport Chiropractic in Berkeley.
 
August 15, Walnut Creek, TBA
 
August 22, Piedmont – Dr. Michelle Cleere, PhD, will share her journey from an obese childhood to an accomplished athlete and skilled sports psychologist and motivator. Changing the way she thought, changed her life and Michelle explains “Perhaps you think there’s something special about me and that you can’t do the same. I can tell you that’s not true.” Come and listen to Michelle’s story and her commitment to help people change the way they think. With the right guidance and support, all of us can do it. Mental Training Elite Performers, Web/blog: www.drmichellecleere.com


50 in 100
 
The WOW Team is hoping to add 50 new members in the next 100 days and we want YOU!

Here is what the WOW Team Offers Every Day:

1.  Professional Coaching with personalized training and goal setting
2.  More than 7 neighborhood workouts (walking, running, speed work, and tempo runs) each week throughout the greater Bay Area. You may attend one or all!
3.  Support online and through mentors (don’t live in the area? Train with WOW through our virtual support and coaching)
4.  Ongoing enrollment. Join ANY time!

Sign up in June for a $10 rebate*

Sign up by July 16, just in time to start training for fall 5K Walks through Full Marathons and get a $5 rebate
*(remain a member at least a month)
 

IMG 4199 640x480 Summer Speaker Series

IMG 4207 480x640 61fbb2 Summer Speaker Series
.04 Summer Speaker Series

Best of the Best

The WOW Team was voted Best Bay Area Women's Run Club for 2012 by an ABC7 Poll. Join the BEST. Be Your BEST!

WOW Summer

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June
Speaker Series
Power Walking Clinics
  Intermediate Running Clinics
Hill and Pacing Clinics

July
Speaker Series
Start to train for
San Jose Rock’n’Roll Half Marathon Oct 4
  Humboldt Redwoods Half Marathon Oct 21

IMG 2181 480x640 WOW Summer
August
Speaker Series
Walk or Run Your First Marathon

 

Race Day Check List

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Courtesy of Lauren Ganes, WOW Team Marathon Coordinator

IMG 2156 480x640 225x300 Race Day Check List

WOW Ladies ready to rock the course at See Jane Run

The following is a check off list for race day. Set everything out the night before.

Make sure your Garmin is charged and your gymboss has batteries

Get out your:

  • shoes and socks
  • shorts/pants
  • shirt with bib pinned on
  • hat
  • sunscreen
  • lipbalm
  • fuel: gels/electrolyte
  • jacket (for before and after race)
  • watch
  • flip flops for after race (optional)
  • bandana (optional)
  • bag to hold jacket and other items you won’t be using in the race
  • Directions to race
  • Set an alarm, giving yourself extra time on race morning

    • Marathon Minute

    Posted on by

    May 20, 2012 by Lauren Ganes, Marathon Coordinator

    Photos by Lizette Militar Byers

    179509 10151130915467501 827822500 13448639 838763914 n 300x225 Marathon MinuteReady, Set, Go! WOW women are more than ready to take on the See Jane Half Marathon!

    We all owe Coach Stephanie our gratitude for marking the course for us. We now have the psychological edge of knowing the course. THANK YOU, COACH STEPHANIE!

    And our heartiest thank you goes to Lizette who kindly kept a water station for us. We wish her well on her 100 mile bike ride on June 3! Go, Lizette, go! We are cheering you on!

    553449 10151130914467501 827822500 13448630 478623077 n 300x225 Marathon Minute

    Christie and Kathy going strong on their first 13.1 mile practice run.

    Do you remember how you celebrated your 30th birthday? Bravo to Christie A. who celebrated her 30th birthday by running 13.1 miles for the very first time! And Bravo to Kathy W who also ran 13.1 miles for the first time! Way to go ladies, and you looked strong as you came to the finish line.

    Brave Evelyn joined us and ran the 5K course. Ellen also ran, and Vera, Pat, Rebecca, Beth, Lauren, and Coach Stephanie all completed 13.1 miles.

    Next week we will be in taper mode, running 10 miles.

    Go WOW Women!

    Mini Marathon Minute

    Posted on by

    The Gang 5 6 2012 300x252 Mini Marathon Minute

    Robbi, Pat, Coach, Laura, Lauren, and Ellen at Point Isabel. Go WOW Team!

    from Lauren Ganes, Marathon Coordinator

    BRAVO and CONGRATULATIONS to Beth W. on an outstanding performance at the Divas Half Marathon May 6! Her dedication and perseverance led to a successful race!

    The See Jane Run Half Marathon is just a month away, and WOW women were strong, out in the heat at Pt. Isabel. Christie and Eileen ran their longest distances ever! Laura, Robbi, Ellen, Vera, Iris, Yesenia, Pat, and Jeanetta joined in as well.

    Training is so important, because we learn from experience; and a few members learned that they need to carry enough water, or know where water is located along the course. We certainly need to drink more water/electrolytes in the hot weather.

    Please remember after long distance runs to refuel within 30 minutes by eating or drinking some food with protein to help rebuild the small tears in your muscles.

    Fuel, Run and Hydrate, Refuel

    Go WOW Women!


    Situps 20 in 30 Banner Full Banner Mini Marathon Minute

    Track Workout for Walkers or Runners

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    IMG 4020 640x480 300x225 Track Workout for Walkers or Runners

    Coach Stephanie and Vera C heading out for 6 miles

    Pacing Workout for 5K or Half Marathon Use your gymboss!

    Everyone warm up on the track for 5 – 10 minutes easy jogging or active walking (use your arms) followed by some dynamic stretching (jumping jacks, bicycles, high knees, butt kicks)

    Race time 9 minutes per mile, set gymboss at 2’15″ on a single cycle

    1 X 2 mile with an average of 2’15″/lap

    By listening to your gymboss you will know if you are ahead or behind your chosen pace. Adjust accordingly.

    If you choose to walk a portion of the workout you must run faster than 9 minutes/mile to average out your pace for the slower walking segment. I recommend trying to do this workout with a steady run, not a staggered run/walk.

    10 minutes per mile, chosen race pace? Set your gymboss for 2’30″/lap

    11 minutes…each lap will be at 2’45″

    12 minutes/mile = 3’00″ per lap

    13 minutes per mile = 3’15″ per lap

    If time allows, take a 3 -5 minute break then repeat the 2 miles. Your pace should be pretty much, all out but based on the pace of your race. Clearly a half marathon pace will be overall slower than for the same person running a 5K race.

    Walk a cool down lap or two and 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!


    time your workout Banner Square Track Workout for Walkers or Runners

    The Weekly Pep Talk April 30 – May 4

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    Nike's not happening. On to San Jose and Humboldt!

    f.wow team logo tag line 12 17 09.1 The Weekly Pep Talk April 30 May 4

    The Weekly Pep Talk #192
    Go WOW Team! Voted Best Women's Run Club in the Bay Area, 2012
    April 30 – May 6, 2012

    Words to Live By: Success is the sum of small efforts — repeated day in and day out. – Robert Collier
     
    IMG 4035 586x640 The Weekly Pep Talk April 30 May 4WOW Woman of the Week:  Ellen Gordon, getting her mojo back! ‘Luv it…
     
    Tip from your Coach: Garbage in, garbage out. Start your day with a decent breakfast. Protein, fat, and carbs (appropriate amount of calories) to let your body know it’s time to wake up. Break the fast.
     
    Upcoming Events of Note:
    50 in 100 May 1 – August 8(see details below) Help Coach Stephanie recruit 50 new members in the next 100 days. Win Prizes!
    Sports Nutrition Seminars (15 Minute Quickies) Saturday, May 5 at 2:45. Free for the whole month of May!
    Nike Women’s Half Marathon – Nope, we didn’t get in. On to San Jose Rock’n’Roll (Oct 7) and the Humboldt Half Marathon (Oct 21). Thanks to Lizette for coordinating our attempt at the lottery.
    Meet the WOW Team for coffee after our workout at Point Isabel Sunday, May 6, 10:15 AM
    Practice on the See Jane Run Half Marathon Course May 20
    See Jane Run 5K and Half Marathon June 3 – get registered!
    Power Walking Summer Clinic for walkers who want to get faster
    o    Start SF Wed. June 6 – Here is the link
    o    Start Piedmont, Sat. June 9 – East Bay Link.
    5 Week Intermediate Running Clinic
    o   Wed Eve in WC starts June 6
    o   Wed Eve in Piedmont starts June 13)
    IMG 4006 640x480 The Weekly Pep Talk April 30 May 4Weekend, Half Day Hill Clinic at Sawyer Camp June 30 (details coming)
    Details for these special events are on meetup or below

    Dear WOW Members and Interested Readers,
     
    What a fun weekend we had in Napa! Those of you who participated included Laura, Iris, Julie, Eileen, Vera, Lauren, Ellen, Heidi, and me. I know that all women who participated would agree that it was a lot of fun and the run was gorgeous! Thanks so much to Heidi H who coordinated things. You did a wonderful job Heidi. Let’s plan to make this an annual event! And yes…there was wine involved (but not on our run). Thanks to Lauren G for sharing photos.
     
    IMG 4003 640x480 The Weekly Pep Talk April 30 May 4We are already into week 8 of training for See Jane Run – the 5K and the half marathon! I hope you 5K trainees are trying to run faster with the shorter time you are putting in. This is always the balancing act for racers.
    If you want to do well on race day, when training for a 5K, you need to push the pace! Speed work is essential. Track workouts should be close to 95% of your maximum heart rate. Tempo runs (mid-week and weekend workouts) should be at 80% or above if you want to run fast on race day.
     
    As you may recall, I ask women to do their endurance workouts, for the half marathon, at a rate closer to 65 – 80% while focusing on the endurance (increased time every week) but this is different for a shorter race.
     
    Novice trainees should work on technique and crossing the finish. This is a super goal. Experienced women should try to push themselves. The rush of finishing a short race like a 5K, with a record minute per mile time is worth the work in getting there.
     
    IMG 4033 595x640 The Weekly Pep Talk April 30 May 4Weekend workout:
    5K Trainees – 45 minutes out (start after 5 minute warm-up) at steady pace (not over 80% maximum heart rate). Turn around and run (no run/walk during this phase) the next 30 minutes at 80% or above.  How to measure? You will not be able to talk while you are running. When you finish the thirty minutes I recommend timing your pulse for 10 seconds and multiplying by 6. Is this close to 80% of your max or higher? Remainder of time is cool down, easy pace returning to start.
     
    Half Marathon Trainees are doing 12 miles or 130 minutes, whichever comes first. Novices just put in the time. Experienced trainees try to work on a pace for improvement. Talk to me if you are not sure what I mean.
     
    San Jose Rock’n’Roll Half Marathon Here we Come!
    Monday, July 16 is the first week of training for the upcoming San Jose Rock’n’Roll Half Marathon, happening on October 7. There is also major interest in running the Humboldt Half Marathon on October 21. Links to both races are listed below.
     
    What I will do, as coach, is set up a 12 week program for San Jose and, women who want to train for Humboldt will follow along until the SJRNR taper week. Humboldt Ladies will continue to train with long runs for 2 more weeks. I will add those runs into our training program.
     
    IMG 4038 640x480 The Weekly Pep Talk April 30 May 4f money is not an issue you may want to use SJRNR as a training run for Humboldt. If not, we will hold an alternate run that weekend for our Humboldt Trainees.
     
    Accommodations for Humboldt are a major issue so early booking is important. Currently Lauren G has info so please let me or her know you are interested and we’ll get the details together early for this one.
     
    Just a reminder to be sure and congratulate yourself for getting out there and doing this every week. You know it makes a positive difference in your life and those around you but it won’t happen without your ACTIVE INVOLVEMENT. Keep it up! You are doing great!
     
    And…THANKS to new subscribing Member IMG 4028 640x480 The Weekly Pep Talk April 30 May 4Pat Chase. Welcome to the Wonderful WOW Community Pat!
     
    Go WOW Team!
    Coach Stephanie

    P.S. Good luck to Beth W, running in the Divas Half Marathon next weekend. You can do it!

    Prior Weeks' Recap:
    Sports Nutrition Phone Calls in May are Free
    I will be offering free phone calls about sports nutrition for the entire month of May. These are to get you and other women introduced to the concept of virtual coaching calls. What could be more useful than a regular opportunity to call in and ask whatever question you have? If I don’t have the answer I will get it for you. These calls are part of my ongoing, online coaching that is currently available on Saturdays, starting at 2:45 PST. As interest increases I plan to add more dates and times. Next call: May 5 at 2:45. For call-in information go to http://eepurl.com/hNN0I

    Coaching calls are now happening on Saturday at 4:30 PM. The phone number has changed. There is a separate membership fee for online coaching support. If you want to include this invaluable resource in your membership please go to the link at http://gowowteam.com/faqs/prices-and-programs-2

    50 in 100
    I want to increase our membership by 50 new (or returning after a year or more absence) members in 100 days and need your help. We all know that word of mouth is the absolute BEST recommendation right? So, if any of you can recruit a new member you will be eligible for a new WOW t-shirt, cap or racing singlet (to be ready in June). Here is what I need:
    1.       A name
    2.       An email address
    3.       A phone number
    4.       Permission to say that you made a referral
    I will contact them by email and/or phone and mention that we want them to join us and that you felt it might be a good fit. That’s all there is to it! Thanks for your help and Go WOW Team!
    577989 10150718492518932 597753931 9655521 2145730237 n The Weekly Pep Talk April 30 May 4

    Walnut Creek or Bust!
    I’d love to see our Walnut Creek group grow! What are your thoughts on ways to make this happen?
     
    Be sure to look over the Resources Page on the WOW Team website to realize ALL the VALUE of your WOW Membership. Here is the link http://gowowteam.com/resources

    Post on Winners Circle every week – From Eileen’s great idea of starting a living WOW journal I am requesting that each of us post a training entry of some sort each week, on the Winners Circle. I will start today and encourage everyone to follow suit. This is a way for you to be accountable to each other and to share your thoughts and feelings about your training – ANY ASPECT! Let’s see where we can go with this. http://www.facebook.com/groups/244142088969843/295132213870830/

    Upcoming random races and opportunities:
    May 5, Bay Area Brain Tumor Walk, SF, and Click here to view the team page for Team Geordie
    May 5, http://www.ocmarathon.com/ The OC Marathon and Half Marathon
    May 5-6, 2012 – Gather your friends, co-workers or families (12 member teams).  Decorate 2 vans.  Dress your best (costumes optional).  Walk 128 miles or run 199 miles (3 times each, 5 miles in rotation) from the Wine Country, across the Golden Gate Bridge at midnight, to Santa Cruz.  Join California’s Longest Party on 650.508.9700 or email run@therelay.com.
    May 6, 2012 – Divas Half Marathon in San Francisco Bay – http://www.runlikeadiva.com
    May 17 – 19 – Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com
    May 20 – The 101st Running of Zazzle Bay to Breakers – Discount Code for WOW Members on our website at gowowteam.com
    June 3, 2012 See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
    July 29, 2012 – Sept 21, 2012 7th Annual Run at Work Day http://www.thesfmarathon.com
    Aug 26, 2012 – Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
    Sept 21, 2012 7th Annual Run at Work Day
    October 7, 2012 – San Jose Rock’n’Roll Half Marathon http://runrocknroll.competitor.com/san-jose
    October 21, 2012 – Humboldt Redwoods Half and Full Marathon http://www.redwoodsmarathon.org
    November 11, 2012 Malibu Marathon, Half Marathon and Supathlon – www.malibumarathon.com / www.malibusupathlon.com                                                                                          
    November 18, 2012 – The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
    www.womenshalfmarathon.com/scottsdale-tempe
    Sunday, December 2, 2012 – CIM Marathon Relay Challenge – $120 per team through August 1 – http://www.runcim.org/page/show/219125-relay This is a WOW Team Annual Event. Join a team soon!
    Saturday, December 8, 2012 – Walnut Creek Half Marathon and 5K http://www.runwalnutcreek.com

    Preferred Providers and Misc. of Interest:

    Photo #1 – Heidi H and Ellen G finishing the workout in Napa. Photo by Lauren Ganes
    Photo #2 – WOW Women in Napa, pre-workout. Photo by Lauren Ganes
    Photo #3 – WOW Women in Napa, post dinner and a little to drink. Photo by a passer-by.
    Photo #4 – Heidi H, so good to run with you in Napa. Photo by Lauren Ganes
    Photo #5 – Brunch after our workout. Yumm! Photo by Lauren Ganes
    Photo #6 – Eileen, Coach Stephanie, Vera, and Laura moving right along. Photo by guess who?
    Photo #7 – What a beautiful place to run! Photo by Laura Lance

    Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team public Facebook Page and I'll do my best to post a response there within 1 business day. Members can post on The Winners Circle, our private facebook page. I'll check in on both. Go WOW Team!
     

    Logo 314X174.jpg The Weekly Pep Talk April 30 May 4

    Jump Start Your Summer and Fall Training with WOW!

    Posted on by
    50 in 100

    The WOW Team is adding 50 new members in the next 100 days and we want YOU!

    577989 10150718492518932 597753931 9655521 2145730237 n 300x300 Jump Start Your Summer and Fall Training with WOW!

    A run like no other through the Napa Valley



    Here is what the WOW Team Offers Every Day:

    Professional Coaching with personalized training and goal setting

    More than 7 neighborhood workouts (walking, running, speed work, and tempo runs) each week throughout the greater Bay Area. You may attend one or all!

    Support online and through mentors (don’t live in the area? Train with WOW through our virtual support and coaching)

    Ongoing enrollment. Join ANY time!

    Best of the Best

    The WOW Team was voted Best Bay Area Women's Run Club for 2012 by an ABC7 Poll.
    Join the BEST. Be Your BEST!
    IMG 2178 480x640 225x300 Jump Start Your Summer and Fall Training with WOW!

    Go WOW Team at See Jane Run Half Marathon 2011!

    Summer Specials

    May
    Sports Nutrition Clinic every Saturday, online
    Free at meetup.com/gowowteam

    June
    Power Walking Clinics

      Intermediate Running Clinics

      Starts June 6 in Walnut Creek, 5 Weeks $89. Here is the link
      Starts June 13 in Oakland/Piedmont, 5 Weeks $99. Here is the link

    Hill and Pacing Clinics

    Free to Members or Join Specific Event on Meetup

    July
    Start to train for

    San Jose Rock’n'Roll Half Marathon Oct 4

      Humboldt Redwoods Half Marathon Oct 21

    IMG 2181 480x640 Jump Start Your Summer and Fall Training with WOW!
     

    Special Prices

    Sign up with a buddy and split the initial membership fee 50/50

    Sign up in May for a $20 rebate*

    Sign up in June for a $10 rebate*

    Sign up by July 16, just in time to start training for fall 5K Walks through Full Marathons and get a $5 rebate

    *(once we get all your paperwork)

    Register Now

    What better time to start your new lifetime of fitness?

    Getting started: Details for you to join the WOW Team, as a full subscriber, or a drop-in are available on our website at Go WOW Team
     

    Go WOW Team!

    f.wow team logo tag line 12 17 09 Jump Start Your Summer and Fall Training with WOW!

    Not quite sure what to do next?
    Take a free fitness survey
    Find us on Facebook
    Follow us @gowowteam on twitter
    RSVP for our workouts on meetup

    04 Jump Start Your Summer and Fall Training with WOW!

    You are always welcome with the WOW Team!


    Tempo Workout for the Track

    Posted on by

    Tempo Workout for Half Marathon Pacing

    Janice and Jane 2 168x300 Tempo Workout for the Track

    J & J practice on the See Jane Run Training Course 2011

    Everyone warm up on the track for 5 – 10 minutes easy jogging followed by some dynamic stretching (jumping jacks, bicycles, high knees, butt kicks = 2 – 4 laps + stretching)

    2:30 – 2:45 best finish time for half marathoners

    1 X 1 mile at steady pace, each lap at 3 min/lap, recover with 400m jog or walk (don’t stop completely), repeat one more time

    6 laps at steady pace, each lap at 3 min/lap, walk a cool down lap or two

    2:15 – 2:30 best finish time for half marathoners

    1 X 1 mile at steady pace, each lap at 2:40 min/lap, recover with 400m jog or walk (don’t stop completely), repeat one more time

    6 laps at steady pace, each lap at 2:40 min/lap, recover with 400m jog or walk (don’t stop completely), walk a cool down lap or two
    Stretch

    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!


    time your workout Banner Square Tempo Workout for the Track

    Track!

    Posted on by

    Track for the Week of April 9 – 15, 2012

    Maria again 225x300 Track!

    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!


    time your workout Banner Square Track!

    The Weekly Pep Talk – See Jane Run Here Comes the WOW Team!

    Posted on by

    The Weekly Pep Talk #189
    Start April 9, 2012

    Words to Live By: Fear is that little darkroom where negatives are developed. – Michael Pritchard

    IMG 2156 480x640 The Weekly Pep Talk See Jane Run Here Comes the WOW Team!WOW Woman of the Week:  Robbi Cook, from humble beginnings, you stuck with the program and made big progress. And, it’s not over yet. Keep up the good work Robbi. You are doing just what I hoped for WOW Members, making this an ongoing part of your life. Perfect!

    Upcoming Events of Note:

    Details for these special events are on meetup or below

    Dear WOW Members and Interested Readers,

    IMG 2181 480x640 The Weekly Pep Talk See Jane Run Here Comes the WOW Team!Vacations are good for many reasons. They allow you to look at things differently. I had a great trip to Boston and New York with my daughter and was pleasantly surprised by the insight gained while away. You women, in the WOW Team, who run with me on a regular basis, are very special. I know this! This was not the insight. What I realized was that I need to let you know how much I appreciate what we share.
    In context, many of you are aware that I want the WOW Team to expand and be a national (eventually international) program. I want to accomplish this through online coaching support and neighborhood workout groups throughout the country.
    However, without you, WOW Team local members, I would not know what a successful program we have. I would not have realized how meaningful our relationships have become and how, over time, we have grown as athletes! We are truly a team! We support each other; we push each other; we make each other accountable; we develop friendships; we grow because of knowing each other; we pace each other; we are creating lifetime fitness because we have found the pieces that make fitness an ongoing and essential segment of how we live. WOW!
    When I had the time and space to realize this I knew the next step was to tell you, each of you and all of you how special we are as a group. WOW Team Members share a bond that, when given time to grow, taken seriously, and committed to, gives us the priceless gift of belonging. We belong together as WOW Members and each of us is better individually for what we gain from being a group.
    Please share what we have, as WOW Team Members, with other women. Our gift will become more valuable with each new woman who shares the magic with us.

    Go WOW Team! – Coach Stephanie

    IMG 3391 640x480 The Weekly Pep Talk See Jane Run Here Comes the WOW Team!Sunday Talk about Knee Pain and How to Prevent or Treat It – Dr Sandy Baird will talk to us this coming Sunday in Emeryville – We have rescheduled guest speaker, Dr. Sandy Baird, from InnerSport in Berkeley. Sandy will be talking to us about preventing and managing knee pain in runners. She can be reached at drsandy@innersport.com. Sandy will be talking at about 10:00 and will also offer one on one consultation. Her bio is very impressive and is listed in full on the meetup site at http://www.meetup.com/GoWOWTeam/events/44872112/.

    Bring a snack and plan to stay after the workout to listen to Dr. Sandy.

    Nike Lottery is Open. Deadline to Register April 20
    Lizette and Laura have been helping with details on the WOW Team training for the Nike Half Marathon on Sunday, October 14, 2012. If you want to join the lottery group drawing with WOW for this event, you must register by April 20! Details are on the Winners Circle and on the Nike site. Be sure to use our code listed above. You will not be charged unless we get into the lottery.

    Whether or not we get into Nike, we will also train for the San Jose Rock’n’Roll Half Marathon on October 7 and (unofficially) some women want to train for the Redwoods Half Marathon on October 21. We have a full fall ahead of us

    IMG 3399 640x480 The Weekly Pep Talk See Jane Run Here Comes the WOW Team!Summer Hiatus - Just so you know my plans, WOW will use the summer to work on technique and developing an individualized, year round, fitness program. We will keep our workouts shorter for the month of June (after racing at See Jane Run) through Monday, July 16 when we will begin picking it up again for San Jose or Nike in the fall.

    Why and how? - If, in fact, WOW is to be a year-round, ongoing fitness program, we all need some down time, some maintenance time, some lower intensity periods. How to do this? Use the summer for shorter, more skill-focused, and fun runs, just for the heck of it! Want to enter a few 5 or 10K races? This is the time! Want to try a cross country race or tough mudder, trail run? Go for it! A summer break means you have an opportunity to work on your own goals… or not.

    Track Clinics, Hill Workouts, etc.- I’ll add a few more skiils to your portfolio during the summer that you can practice as you enjoy your freedom of movement, just for the heck of it!

    Does this sound OK? Let me know your thoughts.

    Kosheno etc WOW t shirts small The Weekly Pep Talk See Jane Run Here Comes the WOW Team!Sports Nutrition and Weight Control - I want to invite you to a talk this Saturday that will introduce you to some nutrition concepts related to sports, weight loss and good health, overall. It will be right before my normal online coaching call and everyone is invited to participate. Please RSVP on meetup if you plan to attend and I will send the call-in information.

    Time: 2:45 – 3:00, Saturday, April 14
    Topic: Sports Nutrition – Energy and Weight Control
    Where: WOW’s Virtual Coaching World
    Cost: No Charge
    RSVP: on meetup

    Upcoming Random Races and Opportunities:
    April 14th – Redwood City, Sequoia Stampede, http://www.seqstampede.com/Stampede.html
    April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
    May 5 – 2012http://www.ocmarathon.com http://www.ocmarathon.com/ The OC Marathon and Half Marathon
    May 5-6, 2012 – Gather your friends, co-workers or families (12 member teams).  Decorate 2 vans.  Dress your best (costumes optional).  Walk 128 miles or run 199 miles (3 times each, 5 miles in rotation) from the Wine Country, across the Golden Gate Bridge at midnight, to Santa Cruz.  Join California’s Longest Party on 650.508.9700 or email run@therelay.com.
    May 6, 2012 – Divas Half Marathon in San Francisco Bay – http://www.runlikeadiva.com
    May 17 – 19 – Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com
    May 20 – The 101st Running of Zazzle Bay to Breakers – Discount Code for WOW Members on our website at gowowteam.com
    June 3, 2012 See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
    July 29, 2012 – Sept 21, 2012 7th Annual Run at Work Day http://www.thesfmarathon.com
    Aug 26, 2012 – Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
    Sept 21, 2012 7th Annual Run at Work Day
    October 7, 2012 – San Jose Rock’n’Roll Half Marathon http://runrocknroll.competitor.com/san-jose
    October 21, 2012 – Humboldt Redwoods Half and Full Marathon http://www.redwoodsmarathon.org
    November 11, 2012 Malibu Marathon, Half Marathon and Supathlon – www.malibumarathon.com / www.malibusupathlon.com
    November 18, 2012 – The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
    www.womenshalfmarathon.com/scottsdale-tempe

    Photo #1 – Iris T and Robbi C after See Jane Run 2011. Photo by Lauren Ganes
    Photo #2 – The WOW Team after See Jane Run 2011 – Photo by Lesley’s Hubby
    Photo #3 – I really do love this photo from Lafayette Reservoir – by Lauren Ganes
    Photo #4 – More Lafayette Reservoir – by Lauren Ganes
    Photo #5 – At the Oakland RunFest Expo – Photo by Kosheno’s special friend

    Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team public Facebook Page and I’ll do my best to post a response there within 1 business day. Members can post on The Winners Circle, our private facebook page. I’ll check in on both. Go WOW Team!