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Weekly newsletter for The WOW Team

The Weekly Pep Talk

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The Weekly Pep Talk #179
Start January 30, 2012

The Weekly Pep Talk - 8 Weeks to Go! Golden Gate Bridge this Weekend


Words to live by:  Patience and fortitude conquer all things. - Ralph Waldo Emerson

Woman of the Week: Lizette Byer deserves credit for her patience, fortitude, and drive, now taking on a century ride and the Oakland Half Marathon! Go Lizette!

Coach Stephanie’s Tip:  When members post in the Winners Circle you are not only sharing your story but you are letting us get to know you as a whole person. Running and fitness is essential to us WOW Women but it is not the whole story of who we are, by any means. Let’s get to know each other through the Winners Circle.

Dear Ladies,

Another great week and no rain!

You ladies are going strong, literally and physically! I am so proud! With 8 weeks left we are moving up in miles and the endurance it takes to complete them. I am deeeelighted that you are taking me seriously and putting in the time but not worrying about the distance.  On Saturday, our small group consisted of Beth R, Elaine P, Ann R, and me. We all put in about 60 minutes with Ann planning to add another run in the afternoon. I enjoyed the warm-up and workout ladies. Good job!

On Sunday, we had 18 women join us at Sports Basement in Walnut Creek for up to 120 minutes of running or walking. Robbi C, Rowena R, Lizette B, Eileen K, Julie Y, Amanda M, Michaela R, Iris T, April N, Miriam R, Ellen G, Lauren G, Kelly W, Pam S, Kathy W, Lily C-D, Kyoung, and I were out there pounding the pavement and hitting the hills hard! That hill about 3.5 miles out is no piece of cake!

Now is a time to make sure you are staying hydrated and getting enough calories before, during, and after the workout. On runs over 60 minutes, you should be carrying your own water or electrolyte drink during our training runs.

I recommend drinking shortly before you start your run (5 min or less) and continue to add 2 – 4 oz every 10 – 15 minutes. If this sounds like a lot, it’s because most of us do not take in enough water. Being under-hydrated will cause leg cramps and overall cramping, along with fatigue. Your body needs enough water (and nutrients - which means calories, too) to keep the muscles working properly and to transport toxins out of your body. Even on a cold day you are sweating and losing water through your skin and mouth.

Adding water in small doses, fairly often, gives your stomach a chance to deal with it without being deluged. A huge cup of water in the middle of a run can cause stomach upset, burping, and a slogging feeling as you run.

So, your assignment for next week is to carry some water with you. There are some drinking fountains along the way however, it is best for you to be prepared to take care of yourself and not rely on others. It’s just a good back up since other things can and do go wrong.

I will bring along some GU and shot blocks for you to try next weekend, as we run across the Golden Gate Bridge! Should be beautiful!
Keep up the good, smart, strong training. You ladies are awesome!

Go for it!
Coach Stephanie

P.S. The Winners Circle Journal Entry is to keep us accountable as well as to share what is happening in our fitness journey. Please post your entries. Learn about us. Keep us in your training loop and share those awesome WOW stories that make life interesting. Thanks!
___
Oakland Expo Volunteers Needed – The WOW Team needs volunteers to help at the Oakland Run Fest Expo. We can use members or friends and family. Here is what we need:

  • Friday, March 23 – Setup. 2 volunteers plus Coach Stephanie
  • Saturday, March 24 – Expo opens about 8AM. We’ll do 2 hour shifts until closing time (need to check times) so need 10 – 15 volunteers (this is the day you have to pick up your race bib so you’ll be coming anyway). This day it is best to have WOW Members at our booth if possible because you will be talking with the public and handing out postcards, etc. about the WOW Team.
  • Sunday, March 25 – The WOW Team has a booth at the race pavilion where we can leave stuff and meet and so on. We need non-participants so this is a good one to recruit family and friends. Details to follow. Times needed are from 45 minutes before race time to about 1:00. We will also need some clean-up here, after the race.
Shoe Clinic, Walk and Walk/Run Clinic at See Jane Run – Sunday, Feb 12, after our workout at Inspiration Point, I will be talking about the walk and walk/run clinic on Feb 18 and See Jane Run is offering a shoe clinic (and discount if you buy).Starting time: 11:00 it’s free to everyone to attend.

February 18 – Walk and Walk/Run Clinic, geared to new walkers and aspiring run/walkers who want to race the 5K in Oakland or See Jane Run. 4 hour clinic at the Emeryville Marina. WOW Team Members discount price is $29, Best of the Best Members are Free. Retail price $59. Details on meetup.
Starting time: 8:00
Nike Women’s Marathon and Half Marathon in October – I know there is interest in doing this. You may also know that it is a lottery! Therefore, we need to enter our team soon (we will be notified) and I need SOMEONE to volunteer to handle the details. It’s just stuff on the internet and emails. Who wants to step up? No experience necessary!
Please yelp the WOW Team if you have something wonderful to say. Thank you! http://www.yelp.com/biz/go-wow-team-oakland
Change Coaching calls to Saturday at 4:30, starting in February. This might or might not be better but I wanted to give it a try.
New Day: Saturday
Live Call Time: 4:30 PM
Not available but have a question? Post your question on our facebook public page at facebook.com/gowowteam and I will answer it on the call.
The format will be a change now to answering questions and recording those answers for anyone who requests the recording. So, you have the option of calling in and talking with me, live, or posting a question and I will answer it on the call, to share with all the other callers and have for you as a recording if you let me know.
Recap from prior weeks:
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

Relay Teams – Could I get an update from Iris on team 2, please? Are we starting a third team?

Register now for your chosen race at the Oakland Run Fest. WOW Members get a $5 discount. The code is on our web page under the Resources Tab “For Members Only”.

Arrive early; win a prize – WOW Sunday workouts start at 8:00. Please try to be at the meeting area, ready to rock and roll at that time or sooner.  To reward those of you who follow through with this I’m offering a drawing of Celliant sport socks and sweat bands, while they last. Everyone who arrives by 7:59 AM will be given a drawing ticket when they sign-in and we’ll handle the drawing right before we take off.

This week details:
Look on meetup for locations and follow your training program for day to day details. Please RSVP.

Important! Our weekend workouts are not based on speed. The purpose is ENDURANCE. Each running workout has a reason. Please be aware of them.
Remember, we are in this for a lifetime! Build your base, get your strength, and remain uninjured so that you can run like a gazelle when the time is right, and for the rest of your life!
Upcoming random races and opportunities:
Feb. 19, 2012 – The Arizona Marathon, Half Marathon, Relay, and 5K, http://www.thearizonamarathon.com
March 25, 2012 – Oakland Running Festival, http://www.oaklandmarathon.com
April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
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
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
Aug 26, 2012 - Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
November 18, 2012 - The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe
Photos:
No 1 - great sneaker photo from Mary Beth Thomas
No 2 - Kiera and Filomena at the WOW Team Oakland Expo Booth in 2011. Photographer unknown
No 3 - Ann and Bruno, we miss you both! photo by Jen Garcia
No 4 - Lauren, Ellen, and Heidi on their way to the Golden Gate Bridge. Photographer unknown
How to Perform Super-Slow Weight Lifting (Coach Stephanie says, I’m going to try this… sounds good)
By aggressively working your muscle to fatigue, you're stimulating the muscular adaptation that will improve the metabolic capability of the muscle and cause it to grow. McGuff recommends using four or five basic compound movements for your exercise set. These exercises can be done using either free weights or machines. The benefit of using a quality machine is that it will allow you to focus your mind on the effort, as opposed to the movement.
Dr. McGuff recommends the following five movements:
  1. Pull-down (or alternatively chin-up)
  2. Chest press
  3. Compound row (A pulling motion in the horizontal plane)
  4. Overhead press
  5. Leg press
Here's a summary of how to perform each exercise:
  1. Begin by lifting the weight as slowly and gradually as you can. The first inch should take about two seconds. Since you're depriving yourself of all the momentum of snatching the weight upward, it will be very difficult to complete the full movement in less than 7-10 seconds. (When pushing, stop about 10 to 15 degrees before your limb is fully straightened; smoothly reverse direction)
  2. Slowly lower the weight back down
Repeat until exhaustion. (Once you reach exhaustion, don't try to heave or jerk the weight to get one last repetition in. Instead, just keep trying to produce the movement, even if it's not 'going' anywhere, for another five seconds or so. If you're using the appropriate amount of weight or resistance, you'll be able to perform four to eight repetitions). Immediately switch to the next exercise for the next target muscle group, and repeat the first three steps. When done in this fashion, your workout will take no more than 12 or 15 minutes. For more information about Super-Slow resistance training, please see my interview with Dr. McGuff.
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!

Comments? Please post them on facebook. Thanks!


The Weekly Pep Talk

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The Weekly Pep Talk
Start date January 17, 2012

Words to live by:  The irony is that the person not taking risks feels the same amount of fear as the person who regularly takes risks. - Peter McWilliams

Woman of the Week:  There are so many wonderful women in our group! This week, however, I would like to highlight Beth Wrightson who is such a gem. Current mentor, organized, always helpful to me and, the best part, recently engaged! Go for it Beth!

Coach Stephanie’s Tip:  Every running program has 3 elements for improvement: Speed, Tempo, and Endurance Workouts.  Each has a purpose. Be clear on what they are and why you are doing them. (Online Module 2 talks about this.) Modules are available to Best of the Best and Regular Subscribing Members. Not certain where you fit in? Check our membership comparison graph at  http://gowowteam.com/faqs/compare-memberships

Dear WOW Members and Interested Readers,

Last week was week 2 of our Oakland Run Fest Training and you women are going strong! I want to congratulate Ann R, Beth R, and Filomena B for braving those cold temperatures at Kezar last Wednesday morning. It was COLD! I stood and timed (which was no picnic) while the women did repeats of 400’s and surprised themselves with how much they’ve improved! Yes, speed will come if you stick with the workouts. They proved this.

On Wed. evening, the Lake Merritt group had its own speed test and women were flying! They took me seriously when I said to go hard and fast. Almost 20 women pushed the pace around the lake. This included newcomers Colleen B and Christie R. Good to see Jeanetta M out there going strong and Tami and Lesley completed a brisk fitness walk. Everyone got in a good workout.

Now is definitely the time to listen to your bodies as we add stress through following a regular training program. Please remember to look and listen to the 6 online training modules made to explain all of these training details. You are missing out on a lot if you are not tuning in on Sundays at 4:30 or listening and watching these module on your own schedule.

Our weekend workouts are so diverse! Saturday, we only had Ann R, Elaine P, and me. I was plodding along at a slow walk and Elaine was kind enough to walk with me. Thank you.

Ann ended up running on her own but, as it turned out, I think she got a lot out of it. Please look at her wonderful journal entry made on January 14 in the Winners Circle. If the short link doesn't work, here's the whole thing.
http://www.facebook.com/groups/244142088969843/298011743582877/

Sunday was also COLD but we had a great turnout with more than 20 women at Lafayette Reservoir! Go Ladies Go! We practiced a bit on hill technique then I sent you out to test your new skills. We completed 1 – 3 laps using our newly learned techniques and as Lizette said on facebook  “loved the hill training-- I think I had the biggest ear-to-ear grins running down those hills”.  

Yahoo! This is what I like to hear!

Be sure to check out the photos from Sunday. Lauren G took some great ones. They’re on meetup, facebook, and will also be on our website when I get to it! Thanks Lauren!

You have plenty of opportunity with the WOW Team. Today I want to remind you of 2 important points:

  • Listen to your body and,
  • If you don’t show up, nothing will happen!
Enter your WOW Team Training Experience on the Winners Circle Journal – Please, follow the wonderful explanation from Eileen as to the purpose of keeping a WOW Team/Winners Circle Group  Journal and post your personal entries. Here is Eileen’s explanation on facebook http://www.facebook.com/groups/244142088969843/295937230456995

Runner’s Feast, February 3 – Check out the meetup details for our upcoming Runner’s Feast, a delicious, seasonal,  nutritionally balanced meal made for runners (and fast walkers). This is our inaugural dinner and it’s open to the public. Bring a friend or spouse. You MUST RSVP and pay by January 30. http://www.meetup.com/GoWOWTeam/events/42794912/

The Oakland Run Fest Races – You need to register on your own for your chosen race. Check in soon if you want to do the relay! Iris T was organizing a second team and can be contacted through the Winners Circle or at the workouts. You can check with me or your mentor if you don’t yet know Iris.

WOW Members do get a discount and it is on our website but requires a password. The password is case sensitive and is only available to subscribing members. Ask for details on the Winners Circle, or ask your mentor, or ask Coach Stephanie. http://www.oaklandmarathon.com/Registration.htm

This Week’s Details:
Wed :

  • SF Track at 6:30 AM at Kezar
  • Walnut Creek at Las Lomas Track with Coach Stephanie at 6:30PM
  • Lake Merritt Tempo Run in Oakland at 6:30 PM led by Eileen Killory

Saturday: Walk or Casual Run at Lake Merritt with Christy and Coach Stephanie at 8:30 AM

Sunday: Point Isabel, long run at 8:00 AM (arrive early and get entered in our free drawing)

Weekend Workouts:
5K Trainees – Follow the pre-week program until February 12. You are building up to 60 minutes at 5 minute increments or, if you are already at 60 minutes, try to pick up the pace a bit, each week.

10K/Relay Trainees – Still at 60 minutes, in pre-week training until January 28/29. This training assumes you have done a 5K in the last 6 months and are building from a base. Keep trying to increase your speed (or intensity each week) before we start adding extra time to the workout. Note: There is not a 10K race at ORF, only the relay. We are using the 10 training program for our training.

Half Marathon Trainees – we are already up to 100 minutes OR 9 miles whichever comes first (this is adjusted from the printed program just slightly. This is an Endurance Run so DO NOT push the pace. Let your body ease into the new distance or time, whichever comes first.

EVERYBODY!! Increasing speed and distance at the same time is a No/No. First distance, see how it feels, then pick up the pace when you repeat the same workout.

Have a great week. Be strong, happy, and remember that we are here for you.

To Fitness, Friendship, and Fun! Go WOW Team!
Coach Stephanie

Photo 1 - Beth W at Inspiration Point. Upping the miles to train for a half marathon.
Photo 2 - Warmup on a cold morning at Lafayette Reservoir
Photo 3 - Hill technique practice at Lafayette Reservoir
Photo 4 - Coach Stephanie jumping for joy at Lafayette Reservoir
Photo 5 - Christina, Aarti, and Ann at the UN Peace Run in Berkeley

Photos taken by Lauren G. Thanks!

 



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!

The Weekly Pep Talk

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The Weekly Pep Talk
Start date January 9, 2012

Words to live by: Instead of comparing our lot with that of those who are more fortunate than we are, we should compare it with the lot of the great majority of our fellow men. It then appears that we are among the privileged. - Helen Keller

Woman of the Week: Cynthia Bagby, you are going to do this, lady. WOW is here for you! Go Cynthia!

Coach Stephanie’s Tip:  Every workout has 3 basic components:  1) warm-up/dynamic stretching,  2) The Workout, and 3) cool down/static stretching. Each has a purpose. Be clear on what they are and why you are doing them. (Module 1 in your Couch to Accomplished Program covers this.)

Dear WOW Women and Interested Readers,

Welcome to 2012! I especially want to greet all the new women who joined WOW activities this past week. We are headed into an incredible year of opportunity. I’ve included a recap of last week and additional details on the upcoming week. I look forward to seeing all of you on a regular basis. Be sure to familiarize yourselves with the numerous resources available to you through the WOW Team and take advantage of them!

The WOW Team is for you and about you. Go for it!

What a great opening week! We started off 2012 with a “Current Members Only” track workout.  Lauren, Robbi, Beth, Rowena, Julie, Ellen, Kathy, Lesley, Eileen, Christy, and Laura were in good form as they took on a 2 mile timed run at Piedmont track.

On Friday night I hosted a Mentor Appreciation and Preparation Dinner and put our incredible mentors to work! Lauren, Robbi, Beth, Julie, Lesley, Eileen, Christy, Laura, Michaela, and Ann have volunteered their time and expertise to help out this season. We had good food, drink and lively conversation. These incredible women will be there for you this season and are a priceless asset to the WOW Team.

The mentors embody the vision that WOW represents which is to give back and share the benefits of fitness with other women so that ALL WOMEN have the opportunity to make fitness a part of their life and lifestyle, forever!  Thank you, wonderful mentors!

Saturday, a small group of women gathered at Chabot College for a full day, pre-season clinic.  Lizette, Yukiko, Ann, and I had a great time going over the why and how of effective running.  We talked and we practiced. Except for no open bathrooms, everything was perfect for the day. The Chabot Track is gorgeous  and the weather was perfect. Thanks for participating ladies.

Sunday was the big WOW Team Season Kickoff, second only to the Superbowl!  What an awesome group of women!
With a super turnout and obviously motivated women, I want you to utilize ALL the resources WOW has for you as you go through your training. 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 Team 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  Note that this link only works for members.

Relay Teams – If you want to be part of the Oakland Run Fest Relay, where 4 women run, as a team, over the marathon course, contact Eileen on the Winners Circle to get the details. Do this soon as the relay filled early last year.

Register now for your chosen race at the Oakland Run Fest. WOW Members get a $5 discount. The code is on our web page under the Resources Tab “For Members Only”. March 25, 2012 – Oakland Running Festival, http://www.oaklandmarathon.com

Arrive Early; Win a Prize – WOW Sunday workouts start at 8:00. Please try to be at the meeting area, ready to rock and roll at that time or sooner. To reward those of you who follow through with this I’m offering a drawing of Celliant sport socks and sweat bands, while they last. Everyone who arrives by 8, will be given a drawing ticket when they sign-in and we’ll handle the drawing right before we take off.
This week details:

5K Trainees – If you have not completed a 5K Race within the last 6 months, this is my recommended race for you.
We have 6 weeks of base building so relax and get yourself stronger, gradually. Pre weeks continue until February 12 when we will jump in to Week 1 of our 6 week training program.

Pre – Weeks: Monday, Rest. Tuesday, cross train.*  Wednesday, on track with the WOW Team or work on your 2 mile timed workout. Thursday, Rest. Friday, Walk/Run 30 minutes total with 5 min warm-up, 5 X 1 power walk alternating with 5 X 1 recovery walk**, 10 minutes steady walk or easy run, 5 min cool-down walk. Saturday Rest or do 30 minutes of your chosen exercise (not running).

Sunday, workout with WOW, 60 minutes total, 5 min. warm-up walk, 5 X 1 power walk alternating with 5 X 1 recovery walk, 45 minutes steady walk or jog.***

10K/Relay Trainees – If you have completed a 5K or longer race in the last 6 months, this might be a lot of fun for you. We are in pre-week training until January 28. Follow the details on the 8 Week 10K Novice Training Schedule on our website. (This training applies to any of you who have not raced farther than a 6 mile race in the last 6 months.)

Weekend distance total is 60 minutes. Details on the training program.

Half Marathon Trainees – Half Marathon trainees should have participated in a 10K or longer race within the last 6 months and have continued their base training since then. Based on our 60 minutes from last weekend, we will build up to 80 minutes (or 8 miles, whichever comes first) this Sunday.  Important! Our weekend workouts are not based on speed. The purpose is ENDURANCE.

I want you to put in the time and not push the speed.  If you are not able to do this without pain or aggravation, I want you to seriously consider a shorter distance for the March race and build up to your half marathon for the See Jane Run Half Marathon (June 5) or other later races. Remember, we are in this for a lifetime! Build your base, get your strength, and remain uninjured so that you can run like a gazelle when the time is right.

Even runners get dressed up once in a while. You look lovely Kathy!Happy Birthday: I missed entering Kathrina’s January birthday last week. It’s toward the end of January so; join the ranks of the old ladies Kathy W. Happy Birthday!

Have a good week of fitness and stay active. We’ll be moving and grooving on Wednesday, Saturday, and Sunday so, see you soon!

To Fitness and Friends!
Coach Stephanie

P.S. Don’t miss out on Lauren’s informative bits and pieces about half and full marathon training in The Marathon Minute on our website.

P.P.S. - There are some great photos of last weekend on facebook and our website. Don't miss them!

Photo 1 - We'll be running on the Golden Gate Bridge soon. Check the dates on the WOW Team Calendar.
Photo 2 - WOW Team Women at the December 2011 CIM Relay
Photo 3 - Kathy reads her 2011 WOW Team Congratulations Certificate handed out at our holiday celebration
Photos taken by Lauren G and other willing photographers. Thanks!

 



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!

The Weekly Pep Talk

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The Weekly Pep Talk
January 4, 2012

"It's not my job to motivate players. They bring extraordinary motivation to our program. It's my job not to de-motivate them." - Lou Holtz

Woman of the Week:  Kiera Newton, winner of the free registration for upcoming Oakland Half Marathon. Go Kiera! (Kiera is third from the left with team mates Filomena, Lauren, Kiera, and Kosheno)

Coach Stephanie’s Tip:  Steady as she goes. Jump into 2012 full of vim and vigor but temper that energy with a bit of patience. Good things come in fitness through time and dedication. You will reach your goals if you are patient and realistic, along with getting TOTALLY PSYCHED about the great things in store for you in 2012!

Dear WOW Women and Interested Readers,
I am EXCITED about 2012! We have an incredible year ahead and it starts this week! As our first week of training for the Oakland Run Fest I want to encourage each of you to push your limits. In other words, I encourage you to dream big and train hard.

This, as most of you know, does not mean to train for too much too soon. What I mean is that I want you to set a goal and put your heart and soul behind accomplishing it. I will help you with being realistic about distance and speed and how to improve. Your team mates will provide the encouragement and moral support. You need to bring the motivation. I don’t want you sabotaging your goals by not allowing time or not truly committing to the task at hand.

We are going to have a lot of fun! There is nothing better than training with others, making new friends, and learning a new skill while working toward a substantial goal. I want you to leave each workout feeling psyched about the next one! I want you to be tired and proud of what you’ve accomplished. I want you to work hard and know that you are making progress, with each step!

The first step is to come out and get moving with WOW! We have our veteran WOW Members returning Jan 4. Yahoo!

New participants are encouraged to come to our Pre-Season Race Introduction Clinic on Saturday, Jan 7 and/or our Training Kickoff on Sunday, Jan. 8.

Details for the many wonderful things that happen with the WOW Team can be explored, initially, by going to our website and clicking on the Resources Tab. The WOW Web Address is http://GoWOWTeam.com.

2012 has so much potential. Let’s jump in with our eyes wide open, ready for the wonders of fitness, friends, and fun, all in one package…The WOW Team!

Go For It! and Set that Bar High!
Coach Stephanie
And the winner is! Kiera Newton is the lucky winner of our Oakland Run Fest Drawing. OK Kiera, time to get serious about your training…
Happy January Birthdays - Laura Lance, Coach Stephanie, Iris Torres, Pamela Brenman
Oakland Relay Teams – If you are interested in this topic, please contact Eileen by posting on the Winners Circle to let her know of your interest. I believe she was forming a team.
Questions, Comments? – Start at the Resources Tab on our website and take it from there

Set your goal. Take action. Get Moving! Go WOW Team!

Go WOW Team is an all women's, year-round training group. The kick-offs are open to EVERYONE. We hope to meet you soon!



Note: If you have a question but cannot attend please post your question on the WOW Team facebook page  and I'll do my best to post a response there within 1 business day. Go WOW Team!

The Weekly Pep Talk

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If I could define enlightenment briefly I would say it is the quiet acceptance of what is. - Dr. Wayne Dyer

Woman of the Year - Lauren Ganes. Is there anyone in the group who hasn't benefited from Lauren and her positive presence?

Dear WOW Women and Interested Readers,

Pink and white. The perfect WOW Caps, don't you agree?

The holidays are upon us. Reflection of the past year is inevitable. My wish is that your hopes for the New Year are high and include regular fitness as part of the picture.

We have shared a memorable year. Our races started with training for the Oakland Run Fest, the Walk-It 5K, See Jane Run, San Francisco Marathon, U.N. Peace Run, CIM, and Walnut Creek. These were major group milestones but we also had many individual milestones and ups and downs during those 12 months, didn’t we? As we all know, life goes on within and outside of the WOW Team!

Lauren picks up packets for the group relay at CIM Dec. 2011

I want to congratulate each of you for your personal progress and handling your upsets. We have learned that we can be there for each other, cheering in the good times and caring, in the not so good times. Both matter.

I also want to encourage you to think about mentoring/assisting for WOW as a way of giving something back. Do not feel that you are not qualified. The qualities I am looking for are:

    Reliability
    Caring
    Ability to be positive and supportive to women who may not feel positive or confident in themselves yet.
I will fill in the coaching details if you will care enough to be able to share with others. Please talk to me if you are interested and let’s work out the details.

I also want to invite you to the upcoming Get Going pre-season full day clinic on January 7. Clinics for Couch to Accomplished Participants and mentors are free. WOW members get a 50% discoun,t or you can purchase just the clinic for $99 for the day. Details on the clinic at Chabot College are available through our website. You are encouraged to sign up!

Julie Y waits for the exchange at the CIM Relay Leg 2, Dec. 2011

I will continue to host Sunday afternoon coaching calls although we will be missing Christmas Day and New Year’s Day so the next call will be on January 8, 2012.

Additionally, I will add an extra day that might work better so, please give me your input. For all of you currently in this program I am offering an extra 12 weeks of group coaching, at no extra charge, as a thank you for your participation. And, if you have not received your t-shirt or individual coaching session, let’s try to set this up before or after a training run soon. As you may not know, I have discontinued the in person coaching as part of the program because I am getting too busy.

Aisling and Ann, 2 winners at the Run With the Jets Nov 2011

Our 2012 Schedule has WOW Women training for the Oakland Run Fest ½ Marathon, Relay, and 5K as our first race of the season. Pick your race, take your WOW Discount (on the Winners Circle), copy the training program and let’s get training!

Upcoming:

Dec. 24, informal run/walk at Lake Merritt

Dec. 26, informal run/walk at Berkeley Marina

Dec 31 and every other Saturday in 2012 – Alternate runs at Sawyer Camp, San Mateo

Go to our main meetup site to RSVP and for details on all of these events

Go to Resources for other links.

Jan 3 –Live 2012 Training Kickoff Meeting at Sports Basement in Walnut Creek (WOW will be in WC every other weekend to train)

Mother's Day on the Golden Gate Bridge

Jan 4 – Track Workout at Piedmont Track (no new members until 1-8 please)

Jan 5 – Final teleseminar before the 2012 WOW Training Kickoff

Jan 6 – Mentor Appreciation Dinner

Jan 7 – Pre-Season Clinic to get you up and moving (at Chabot College). Free for Couch to Accomplished Members

Jan 8 – WOW Team Kickoff and First Sunday Workout of the Season in Emeryville

Feb 1 – 6 Week Track Clinic in SF, free for Couch to Accomplished Members

Feb 3 – A Runner’s Feast – first of the year

Details for all of these events and our regular workouts are all available on meetup at the Go WOW Team page. Click here

And finally, if you were not able to make the call the other night I am including a recording for you to listen to at your leisure. It is just over an hour and, unfortunately, was cut short by a phone glitch. You will come to a place in the call where I am talking about neighborhood workouts and then all goes silent…Maybe a blessing in disguise!

Guess who, when, and where this is and you'll win a prize. I know...

Here is the link to the call.. The call was inspirational with several of the women sharing their stories of the realization and belief in themselves as runners and athletes. No one who spoke started off believing that they were athletic!

Happy Holidays. Be Happy!Stay Fit!

Please stay tuned for many good things coming your way in 2012. I hope to see you at several of our upcoming events. – Coach Stephanie

P.S. Many thanks to Chevy Volt, Celliant, and Larabars for their products and support of the WOW Team in 2012. Many thanks to Luna Bars, Transports, Sports Basement, See Jane Run, the Oakland Marathon, the SF Marathon, SF Sport and Spine, Dr. Michelle Cleere, Douglas Pienaar, and Alive Chiropractic for their continued support of the WOW Team

TWPT May 17-23, 2010

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TWPT May 17-23

Here is the link to this week's Weekly Pep Talk with all the good stuff just waiting to be read! Enjoy!

TWPT Apr 19-25

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Sarah K and Filomena B talk over upcoming races at Lake Merritt

The Weekly Pep Talk April 19-25, 2010

Dedicated to Kara W, currently volunteering in Haiti

This week's quote "Seize the day, Carpe Diem." - Quintus Horatius Flaccus 65BC-8BC

Dear WOW Members and Interested Readers,

This week's quote got me inspired to finish writing The Weekly Pep Talk. Sometimes it takes a little fire to get me moving and this quote fit the mood for this week. The WOW Team just completed our commitment to The Oakland Running Festival. It was a lot of work and also produced a lot of satisfaction. Don't you agree?

Many of you set a goal and followed through, in spite of the rest of your lives creating distractions. That said, many of you DID NOT PARTICIPATE in The Oakland Running Festival and that absolutely does not mean that you did anything wrong. As you know, your coach did not run any of the events. So there!

My point is, every day is a new opportunity. When we are faced with tough times, tomorrow might be much better. When things are AMAZING and seemingly PERFECT, that time will pass too. We all know this. The more years we spend on this planet, the more cycles we will pass through. Much of that cycle is out of our hands but, to some extent, we all have some control of our destinies.

On this note I want to invite you to continue with The WOW Team, wherever you are in your life cycle. Please SEIZE THE DAY, take control, and join us. We're here for you and we need you to help us complete the cycle and our mission: bringing lifelong fitness, through running and walking, to all women. This is a shared responsibility. Go for it! Go WOW Team! Renew right now! Click on this link http://gowowteam.com/join-us

Weekend Celebration Recap We had almost 20 women show up at Lake Merritt for our celebration last Sunday. It was a glorious day. The workout was one or two laps around Lake Merritt. Nobody got lost! Food and drinks showed up about 9:30 as we gathered to congratulate women who had participated in The Oakland Running Festival this year. Certificates were handed out to those women present and I will mail or hand out additional certificates as I see the rest of you. Join us soon! Congratulations to all of you who participated in The Oakland Running Festival.

New or renewing members: Thank you and welcome!
Beth Wrightson
Mayra Montoya
Unique ?
Karen Smith

Future Goals and Events to Pique Your Interest
Sunday, May 2 - I will be holding a 1 hour run/walk clinic after our 60 minute regular workout. If you are a current WOW Member (1 month, 6 months, or annual membership) you can join for $5. This is also open to others (male or female) who might want to learn or practice this technique for $15*.

In this 1 hour session we will cover: what and why use the run/walk technique, how to adapt it to your personal style, how to use gym boss as your timer, how to do hills, breathing, form, etc. For walkers, and novice run/walkers.

*Join us for the workout ahead of time for no extra fee.

If you want to run Bay to Breakers on May 16, go to the link at our website and check out the discount code. It's under the Training Tab/Bay to Breakers at http://gowowteam.com/wp-content/uploads/2010/01/Bay-to-Breakers-2010-Novice-Training.pdf

If you want to join me, Coach Stephanie that same weekend, at a YMCA Women's Weekend Getaway, let me know. I'll be leading the outdoor boot camps so, you have the option to sign up for them or not!

May 8 – Planning Meeting
On Saturday, May 8, Coach Stephanie will hold a meeting at her home for women who want to run the Oakland Half Marathon in under 2 hours, 10 minutes or the Long Beach Marathon in under 4 hours and 30 minutes. Mark your calendars for an evening dinner meeting to coordinate longer distance training runs and an additional speed workout in SF.

Please take this survey! If you want to race in the next year, with The WOW Team, what races would you like to train for in 2010 and beyond?
__ Bay to Breakers (May 16, 2010)
__ See Jane Run Half Marathon (June 5, 2010)
__ 4th of July Run for Hunger in Golden Gate Park (5K/10K)
__ SF Half Marathon (July 25, 2010)
__ SF Progressive Marathon (July 25, 2010)
__ UN Peace Run in Berkeley (5K/10K September 2010)
__ San Jose Rock'n'Roll Half Marathon (October 3, 2010)
__ Long Beach Marathon (October 17, 2010)
__ US Women's 10K (in conjunction with US Half in Nov. 2010)
__ CIM 4 person relay in Sacramento (December 5, 2010) This is a must!
__ Oakland Running Festival in March 2011
__ American River Parkway Half Marathon for runners and walkers in May 2011
__ See Jane Run Half Marathon and 5K in early June 2011
__ Other?

The WOW Team is growing! I need volunteers in the following areas. Please let me know if you can assist (in any of the locations):
__ Walk group coordinator
__ Run/Walk group coordinator
__ Meetup site updater (Marin, SF, So Bay, Outer East Bay)
__ Race coordinator (help with collecting fees, coordinating transportation, meeting spots, etc. for various races that WOW participates in
__ Editing the web data and newsletter and updating/uploading weekly information to gowoteam.com website, facebook, and twitter
__ Assisting with the WOW Team annual calendar
__ Assistant/Intern Coaching, for all areas - training required but, let’s talk if you are interested

Please paste this section into an E-mail and return to me at coachstephanie@gowowteam.com

Old shoes
Bring your clean old running shoes to any of our workouts and The WOW Team will donate them to Sports Basement (ongoing) or a charity looking for running shoes, like the recent Haiti shoe collection. Please make sure they are clean. Thank you!

This Week’s Workouts
Well, the week definitely sped by. Here’s the link for the rest of the week with WOW http://gowowteam.com/wow-workouts-april-19-25/

Have a great, fit week. I hope to see you this weekend.

To Fitness!
Coach Stephanie

P.S. I will not be in Lafayette on Saturday April 24 but will be at the luluemon Store Run on May 1. See you then!

Other…
Christina Hawkins will ride 25 miles on a bike to raise money for education Former WOW Team member and determined woman, Christina Hawkins is riding her bike to raise funds for education. For more details on your tax deductible contribution please contact Christina directly at kickinlava@yahoo.comor go to http://www.tourofnovato.org/index.php?Page=sponsor.php

Sara K, current member of The WOW Team has a request - Your Stuff Wanted for the DiversityWorks Garage Sale! - Contact: J Moses Ceaser moses@diversityworks.org

DiversityWorks' garage sale is happening on May 8th in San Francisco (as part of the giant annual Fair Oaks garage sale extravaganza), and we'd like to get your stuff to sell for the benefit of DW. We might be able to pick it up, or you could drop it off in Oakland, Berkeley, San Francisco, or San Rafael. Here's what we're ideally looking for: Books, CD's, Records, DVD's, Artwork and Collectibles, Sports Equipment, Games and Toys (including video games), Tools and yard equipment, Small Household Things, Office Supplies, Kitchen Stuff and small appliances, Baby/Infant/Toddler Clothing in good condition (sorry, no adult clothing), Electronics in working order (though NOT any old computer stuff), Small Furniture (NO futons, mattresses, large tables, dressers unless you're delivering day of), Food and Drinks (we also have a little grill/food stand that we set up)

TWPT Apr 12-18

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Kate W, Coach Stephanie, Kim L, Alison A, Christina - Go WOW Team!

TWPT April 12-18, 2010

The Weekly Pep Talk
A Running Commentary About Women
Sponsored by Go WOW Team
Volume 4, Issue #125
This week is dedicated to Ellen G. Lighting a multitude of candles...
Monday, April 12-18, 2010, 263 days left in the year
Send comments to: CoachStephanie@gowowteam.com

Dear Running and Walking Buddies:

While we should never take good health or fitness for granted, there can be issues that truly knock us to our knees. I would like each of us to light a candle for those WOW Members who are dealing with these kinds of issues. Many of you do not even share this information with the rest of us but we all know that bad things happen to good people, all the time. Let's all take a moment to care and send hope to all of The WOW Team who are dealing with challenges in their lives.

Unfortunately, working out with The WOW Team does not solve all of life’s problems. However, I know for absolute certainty, that movement can provide inner peace and WOW Team members can offer support, with no judgment. Join us this weekend!

I want to thank Kim L and Lauren G for leading our weekend workouts while I was learning at The Team Luna Chix Summit. Thanks to both of you. It also appears that, overall, the weather cooperated. Good deal.

Our Workouts This Weekend Include a Celebration Brunch

To read about this and much more, please follow the link to The Weekly Pep Talk in pdf.

TWPT Mar 29-Apr 4

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The Weekly Pep Talk - March 29 - April 4, 2010

Dedicated to the gift that we all share in being able to move! Don’t waste it!

Dear WOW Ladies and Interested Readers,

Another amazing week! We now have the Oakland Running Festival behind us. For those of you who completed it, congratulations in a big way! For those who have other goals, let’s not forget what The WOW Team is about – lifetime fitness, through running and walking. We all have many more miles within us!

Be sure to go the link on our website titled “I did it!” to read the personal accounts of several of our team as they completed the races last weekend. If you participated please add your own comments by filling in the “Response” Box on the page. If you didn’t participate but want to congratulate those who did, please go to the same link and write your comments.

Read the rest of the news at ...TWPT March 29 - April 4, 2010

TWPT Mar 15-21

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Go Ann B Go!

The Weekly Pep Talk March 15 – 21, 2010

Dedicated to Ann B who just keeps plugging away at it. You have made amazing strides!

The Week in Review

Saturday, March 13 at Lake Merced – I ran with Brynden today. We checked out the Great Hiway washout near the zoo and then back tracked to Lake Merced. The weather was super. Brynden and I talked and ran around the lake and cut through at the golf course. It was a good pace and great company. Thanks Brynden! - Coach Stephanie

This Saturday our group returns to Sawyer Camp. All abilities are welcome. Details at http://gowowteam.com/directions/sawyer-camp-trail-san-mateosan-bruno

Sunday, March 14 at The Emeryville Marina - We could not have had a more beautiful day if we'd paid a million dollars for it. It was clear, crisp and contagious! Everyone was intoxicated by nature's bounty - sun, sky, land, water...and WOW members!

Some of the ladies were hitting 14 miles this week in their training for the Oakland Half Marathon and they came through like real troopers! Kara, Elke, Ann, Claire, and Melanie did 14 for sure. Jeanetta, Christy, Lauren, Minming, Natalie, Shailushi, Stephaney, Ellen, and Gini were out doing their thing. Julie and Kathleen kept each other company, Marly and Ann shared the turf with Truman and Bruno as they walked and ran with their furry friends.

Thank you Lauren G for helping out at the 3.5 and 10.5 mile aid station. Congratulations to all you 14 milers, especially the first timers!

Last weekend, Minming W finished the Paris Half Marathon with a very respectable 2 hours and 15 minute time. Go for it!

Shailushi, welcome! You fit right in! Great to have you join us.

We missed you Beth but had a great run with Natalie. To all of you who forgot it was daylight savings time, you missed a fantastic workout! Definitely your loss…

Details for The Oakland Running Festival 5K and Half Marathon

Please go to the Oakland Running Festival Website for details about picking up your bib, and the rest of the things you need to know about the races on Saturday night and Sunday morning. http://oaklandmarathon.com

We’re all meeting at Lake Merritt this weekend for our final group training long workout before the big event. This week is a taper week so 5K’ers are doing a 5K and half marathoners are only doing 3 laps around the lake. 9.3 miles. A snap!

Coach Stephanie will be holding 3 discussions about the races during our workout this coming Sunday.

8:15 - Half marathoners will start the course while 5K Racers stay behind for our talk

5K Runners and Walkers – we will meet before you take off for your one circuit of Lake Merritt. We’ll go over where to meet, what to wear, eat, and I will answer any questions. [b]9:50[/b] I will go over details with the first wave of half marathon trainees who will have completed the 9.3 miles in 95 minutes or less...

[b]11:00[/b] I will go over details for the second wave of half marathon trainees who will have completed 9.3 miles in 2 hours 30 minutes or less.

I will be selling WOW t-shirts on Sunday for any of you who will wear them in the race! I have all sizes and the cost is $25. I’d love to see a large group of you WOW Women dressed to race in your WOW t-shirts. I’d be extra proud! Make your checks out to ALTB International, Inc. please.

Upcoming Events In addition to our ongoing fitness workouts, The WOW Team will be training and participating in The Martinez Brickyard Run – April 18 The Bay to Breakers- May 16 The SF Half Marathon and Progressive Marathon/5K – Jul 25 The San Jose Rock’n’Roll October 3 The Wine Country/Healdsburg Marathon and Half Marathon on October 10 The CIM 4 – Person Relay on December 5, 2010 – End of Season! Everyone is invited to participate in this fun event! If you would like to train for any of these events, please contact Coach Stephanie for details. And, for the calendar of all WOW workouts go to http://gowowteam.com/calendar or visit the home page for all the current, breaking news, and maybe a bit of gossip at [url=http://gowowteam.com]http://gowowteam.com [/url] I am so proud of all of you who made the commitment and stuck with the training for the upcoming Oakland Running Festival! It is truly close now. This week we are tapering. The hard work is over. Now you get to reap the benefits of your labor by one more major push. I know you can do it. You know you can do it. All you need to do now is do it! Go for it! See you soon, Coach Stephanie

"Choose a job you love, and you will never work a day in your life." - Confucius --

Coach Stephanie Atwood

http://gowowteam.com Road Runners Club of America Certified Long Distance Running Coach National Academy of Sports Medicine Certified Personal Trainer Subscribe to Coach Stephanie's Bay Area Women's Fitness Column at Examiner.com http://www.examiner.com/x-21216-Bay-Area-Womens-Fitness-Examiner

Follow us on [url=Facebook at http://www.facebook.com/pages/Go-WOW-Team-We-are-The-WOW-Team-Fit-Women-of-the-World/215391204501]Facebook[/url] Follow us on Twitter at twitter.com/gowowteam Health and Fitness Professional NEtwork at http://www.hfpn.com/Back-Office-cid-1449.html With long distance running, sports nutrition, and personal training certification, Master's Competitor Stephanie Atwood is the ideal trainer and coach. Stephanie also speaks about being "Fit for Life", a story of tragedy and triumph that ranges from winning races, climbing Everest, death, cancer, and growing up as a DeBolt - the family that inspired the Academy Award winning movie "Who Are The DeBolts and How Did They Get 19 Children?".

TWPT Mar 8-14

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The Weekly Pep Talk – March 8-14, 2010 Almost There!

This Week is dedicated to Sara N. Your time will come. Do not lose heart.

Dear WOW Members and Interested Readers,

We are getting so close to the Oakland Running Festival, the FINAL GOAL for many of you! Are you getting excited? Do you feel prepared? If you have been sticking with the program you are going to be ready for The BIG DAY! It’s just around the corner!

Last Sunday The WOW Gals were at The Berkeley Marina and many of you completed the 13 mile or 3 hour workout. Everyone had a good workout and the weather was ideal. I was very impressed at the tenacity of each member as she came through the aid station, re-supplied and kept going!

Claire D and Elke V led the pack, while Joanne G and puppy swept the course. Julie Y has made tremendous progress and her tenacity is laudable. Heidi H is so steady and determined. And then we have Ann B, Stephaney C, Jennifer B and Jennifer W, Jessica M, Brenna J, Gini H, Kathryn L, and Kathleen G. Each of you is ...Click here for the rest of the news...

There's lots more to this weekly pep talk! Don't miss all the good stuff... See for yourself.

Go WOW Team! Ongoing fitness for women through running and walking

TWPT Feb 22-28

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Lauren G, glad to have the hills out of the way. On to the food at our Lafayette Reservoir Run

Go Ellen Go!

The Weekly Pep Talk - February 22-28, 2010

This week is dedicated to Sarah T. Thank you for helping with the SF WOW Team!

Dear WOW Members and Interested Readers,

Did you all have as much fun as I, last Sunday? What a great day! In spite of the weather it was a super experience. I can't say enough good about lululemon coming through with that fantastic brunch. Thank you to Sylvia, Lindsay, and Baker Junnell. Thank you to Sylvia's family for their help, too. Thank you to the entire lululemon staff for their support of The WOW Team. When can we do it again?

Week 8 of 12 weeks! WOW! This weekend is a 12 miler or 2 hours and 40 minutes (whichever comes first); next week 13 miles; the week after 14 miles; 10 miles, then…Race Day! You 5K Trainees are on the same time plan with a lighter mileage schedule. In fact, your training time is up to 60 minutes and will stay there for the remainder of the training. VERY CIVILIZED!

Volunteers needed for our 13 mile practice run March 7 - Volunteers needed for our upcoming training workout on the Oakland Half Marathon Course. Bring out the spouse? The WOW Team and LMJS will practice on the actual course on March 7.

I need:

1. A bicyclist or runner to accompany me while marking the course in the morning. Time requirement (6:30 to 8:00 AM approximately)

2. People to “man” the aid station at 6 miles (approximately). This can be any age. We’ll offer water, energy drink, gu, and oranges (maybe). This could be an individual, a family, friends, whatever. Time requirement from (8:00AM to 10:00 approximately). Please let me know if you are interested in assisting. Contact Coach Stephanie at coachstephanie@gowowteam.com

We have new photos from Lafayette Reservoir on facebook

http://www.facebook.com/pages/Go-WOW-Team-We-are-The-WOW-Team-Fit-Women-of-the-World/215391204501

There are also some photos on the website so check’em out. Thank you to Lauren G and Ellen G for taking these great photos.

Granola, please? - Dear lululemon, Sarah K loved your granola. Do you have a recipe you would share? Thank you very much. The WOW Team.

Confirming this weekend - I apologize for the delay on the WPT (Weekly Pep Talk). It kind of got away from me and now it’s already Friday. You can usually find all the information you need on our website and on the meetup sites for each region.

Saturday’s workout is in San Francisco at 8:00 and includes a 60 minute tempo run starting at Judah and The Great Highway and will head over to Land’s End. It’s a hilly course – 6 miles out and back. For competent runners only, led by Sarah T. http://meetup.com/go-wow-team-sf

Sunday we offer two separate locations for all WOW Members. Walkers, runners, run/walkers, Running Festival trainees and general fitness women – Everyone! We’ll meet at 8:00 at Arbolado Park in Walnut Creek or Sawyer Camp in San Mateo. You can RSVP at http://meetup.com/gowowteam or http://meetup.com/go-wow-team-oeb, or http://meetup.com/go-wow-team-sobay

Details for all these workouts are on the main WOWwebsite at http://gowowteam.com

Beyond Training - Running and Racing Your Best

Join running professionals Coach Stephanie Atwood, Dr. Selina Shah, and Chi Running/Walking Instructor Hazel Wood for an afternoon symposium about running your best and getting the most out of your training. Details for this March 13 Workshop in Walnut Creek are available through THE WOW Website or http://stridebystride.com. Register before March 6 and save 20%.

Make comments, please. I love to hear from you! Go to http://gowowteam.com/comments and write away!

The WOW Team Challenge – Level 1 Bags are ready. Turn in your times and claim your prize! Details on the website at http://gowowteam.com/wow-team-challenge/

We're a Team! The Shape up SF Walking Challenge is back in 2010 - The WOW Team is signed up and ready for you to join. Just go to the link below and look for our team under the join team menu. We’re listed as Go WOW Team. Anyone, anywhere can join and get prizes for walking, running, exercising of any sort. It’s fun and it helps keep us on our fitness targets. http://www.shapeupsfwalkingchallenge.com/home

Race Discounts

March 27/28 - The Oakland Half Marathon and Twilight 5K = $5 WOW Coupon Code - Whether you register for the Twilight 5K on March 27 or the Half Marathon on March 28, you can save some money by using our WOW Team Discount. It is also a bit cheaper to sign up on Active.com rather through register by mail. The link is http://www.shapeupsfwalkingchallenge.com/home

When asked about the name of the group put Go WOW Team! The $5 discount code is WoW2010. It is case sensitive. The same discount applies to all races. We were given 50 total slots so sign up soon! Please let me know if you have questions.

April 18 – Martinez Brickyard – 4 or 8 Miler in Martinez $17.00 Discount Price for WOW Members

May 16 – Bay to Breakers – 12 K, 7.2 miles. Group Discount for $39.00

July 25 – SF Marathon, Half Marathon, 5K, Progressive Marathon – Discount TBA

Here's to fitness and fun as a group. Thank you for being a part of The WOW Team!

Coach Stephanie - coachstephanie@gowowteam.com

* * * * *

"Repeat anything often enough and it will start to become you." - Tom Hopkins

TWPT Feb 8-14

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The Weekly Pep Talk, February 8-14, 2010, Week 6 of Training for The Oakland Running Festival! This week is dedicated to Lauren G and Ashley C who ran the Kaiser Half Marathon on February 7. Good job! Dear WOW Participants and Interested Ladies, We are 6 weeks into our training for The Oakland Half Marathon and 5K and I see the difference. You are getting stronger, covering more distance and improving! Each of you, at your own level, is moving up in fitness. I commend you for your efforts! I’m planning to write an article about run/walk technique and our WOW Training program for novices. It is clear to me that a lot of you are not quite certain how to train so, this will be coming soon. Until then, remember the time/pace increments and train for time, not distance. Was last weekend gorgeous or what! After so much rain who could have asked for a nice day on Sunday. Even Saturday, at Sawyer Camp was a bit wet. But Sunday blessed us with perfect weather. We all needed it. Welcome to new members Kit, Carol and Sara P who ran with us on Saturday or Sunday. It was good to see Marly N out there again. I hope your new doggy enjoyed his workout at Point Isabel. Who got tired first - you or him? Thanks to Coach Rob and Jessica M for their quality workouts in Walnut Creek; to Sarah T who assisted me on Saturday; and kudos to Kerry S who marked the course for us on Sunday (9 miles) after running 6 or so at Sawyer Camp on Saturday. I couldn’t do this without your good will and expertise! WOW at The Kaiser Half Marathon - Ashley C, from the WC lululemon team ran Kaiser Half Marathon in 1'58". Great job Ashley! Lauren G (in the 60-64 age category) had this to say about her Kaiser experience. “It turns out I was 5th in my age group this year. The person who came in 4th was at 2:04, I was 2:11 and the person after me was 2:16. Each race is different. It was a gorgeous day and I'm happy I ran. I can't complain about 10 minute miles. This was my fastest half marathon. Last year it was 2:14." This was a personal best for Lauren by 3 minutes! I'm proud of both of you ladies. Now, on to Oakland! The WOW Team Challenge – Claim Your prize for your first 10 hours of working out with THE WOW Team - I ordered the prizes today! They will arrive soon. Be sure you have tallied up your time. If you need a form, ask me at our workout or go to http://gowowteam.com/wow-team-challenge/ for the details about how to collect your prize for Level 1. Now, on to Level 2! Drawing Winners - As promised, I have drawn a name from each week for the past 5 weeks of workouts with WOW. Those winners each receive a bottle of Tree Top trim juice drink (flavor of their choice). Just show up at one of our workouts and claim your prize. Winners are: Sarah K - Week 5, Susan G – Week 4, Kerry S – Week 3, Joanne G – Week 2, Sheryl G – Week 1 Happy Birthday to Karen Osborn. Go for the gusto on February 14! Special events and more. Mark you calendars! February 10 – 11 – Boot camp for our track workouts. This is going to be fun! If you are experienced you can bring hand weights and/or resistance bands. Otherwise, just show up! February 21 – ALL WOW Members Fun Run/Practice in Walnut Creek with a brunch afterward sponsored by lululemon. Must RSVP by February 15 February 28 – WOW Members will do their 12 miles, 2 hours 40 minutes, or 60 minute workouts at Sawyer Camp, San Mateo. March 7 – All WOW Members will meet in Oakland to practice on the actual half marathon course March 21 – Lake Merritt Practice/Taper and Pre-Race Pep Talk March 27/28 – The Oakland Running Festival! April 18 –Martinez Brickyard Race for Walkers and Runners – WOW Team Discount May 16 – Bay to Breakers – WOW Team is part of the Club Running Discount Registration - Bay to Breakers – Register with WOW for the Running Club Challenge and get a discount - May 16, 2010 – Always the third Sunday of May. Read all the details at http://gowowteam.com/wp-content/uploads/2010/02/2010-Running-Club-Challenge-ING-B2B-_WOWv2_.pdf Details? Go to our website at http://gowowteam.com/mark-your-calendars/ Meetup.com Sites for The WOW Team – We’re in 5 Different Regions! - Check out all the links on our website at http://gowowteam.com/wow-meetup-sites/ You are an awesome group of women! We become even more amazing when we are there for each other; helping, sharing, enjoying workouts, friendship and the wonderful feeling of being fit, together. To Success! - Coach Stephanie "The only lack or limitation is in your own mind." - N.H. Moos

Coach Rob Reports...

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Coach Rob reports on The Outer East Bay WOW Group Week 4 of training was a great success for the Outer East Bay WOW Team. Thank you Elke, Estee, Kiera, Ellen, Joanne, Pat, Tami, and Coach Stephanie for coming out to Las Lomas High School for our Thursday night track workout. It's great to see everyone pushing themselves, and getting in a good workout. Another thanks to Assistant Coach Jessica for taking the lead on this workout. You did a great job with the warm up and cool down. On Sunday we met at Civic Park in Walnut Creek for our 8 miler. Thank you Pat, Cathy, and Joanne for coming out. You three women are the most consistent members of the Outer East Bay WOW Team. You are an inspirational to us all. Keep up the good work! This run was a milestone for Jessica Medsger, who ran 8 miles, which was the farthest she had every run. Congratulations on that achievement! I hope everyone is having fun with the group, meeting new people, and pushing themselves to new heights. I definitely know that I am. This has been a wonderful experience and I hope everyone feels the same way. See all of you this Sunday at Walden Park for our 9 miler. If you have any questions or concerns feel free to contact Coach Rob at coachrob@gowowteam.com

TWPT 5 Feb 1-7

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Cim Relay 2009 from L to R Heidi H, Coach Stephanie, Ellen G, Yolande S, Christy G - Go WOW Team! Photo by Abby Solomon, www.live for it all.com

The Weekly Pep Talk, February 1 - 7, 2010 Week 5 of Training for The Oakland Running Festival! This week is dedicated to Stephaney Claybon who is sticking with the plan. You are going to make it Stephaney! Dear WOW Participants and Interested Ladies, We are almost half way through our training for The Oakland Half Marathon and 5K. Can you believe it? How do you feel? Are you getting stronger? More confident? Are you following your fitness and training plan? I hope so! Those of you who let the WOW Team help with your training have the benefit of others out there to cheer you on, to share the hassle of getting up early and getting to the track before or after a long day. You have support! I commend you for doing what you are doing. And you, my friend, will be the one who benefits most by following through with this commitment. Keep it up! You are making great progress! I'm proud of you. Kudos to the following ladies who participated in last week’s WOW Workouts: - Melanie A, Barbara A, Lizzy A, Filomena B, Jennifer B, Stephaney C, Estee D, Claire D, Susan D, Cathy D, Sarah H, Lauren G, Patricia G, Joanne G, Christy G, Ellen G, Susan G, Sheryl G, Gini H, Heidi H, Helene H, Brenna J, Sarah K, Kathryn L, Kim L, Jeanetta M, R and J M, Mayra M, Kiera N, Sarah N, Tami P, Ludy P, Pam Q, Kerry S, Cosette T, Sarah T, Lizzie V, Elke V, Kara W, Jennifer W, Minming W, Julie Y. My apologies if I missed your name. Did you sign in? Good Fat, Bad Fat? The article is on line at examiner.com and you can link to it from the Go WOW Team website.  Free Coupons are Here! - Tree Top trim delivered free coupons and pedometers for you WOW Ladies, because you are so wonderful! Please follow the link at http://gowowteam.com/free-offer/ to see all the details and how you can get your free “stuff”. The WOW Team Challenge - Some of you must be getting close to your first level prize after 10 hours of working out with WOW. Kerry S, I think you must be there already! Send your hours of working out, the date, and the location and we will verify it and bring your prize to the next workout. Go WOW Team! Drawing Winners As promised, I have drawn a name from each week for the past 4 weeks of workouts with WOW. Those winners each receive a bottle of Tree Top trim juice drink (flavor of their choice). Just show up at one of our workouts and ask for your prize. Winners are: Kerry S Joanne G Sheryl G Susan G   Happy Birthday to Kathleen G! Mark your calendars! Note All workouts are listed at http://gowowteam.com/calendar. Additionally, I am working hard to get all routes for our workouts on the website. We’ve got Point Isabel set up for this weekend and, you can always look at the track workouts on the site. I’m still working on the details for each long run but that is coming soon.   February 21 – ALL WOW Members Fun Run/Practice in Walnut Creek with a brunch afterward sponsored by lululemon. Come out and run your workout from 50 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…   February 28 – WOW Members will do their 12 miles, 2 hours 40 minutes, or 60 minute workouts at Sawyer Camp, San Mateo. This site is a great place to check your pace, speed, and stamina on a gorgeous out and back route. Coach Rob may also offer a WC workout but this location will be the “Inner East Bay” location for the day. I chose it because it is fun, safe, and a great place to put in the time and check your pace with mile markers along the route.   March 7 – All WOW Members will meet in Oakland to practice on the actual half marathon course. We will meet up with the Lake Merritt Joggers and Striders to practice on the real thing – the actual Oakland Half Marathon Course. Come on out and join us! Afterward, anyone who wants to “splurge” on the seafood buffet at the Lake Chalet (on Lake Merritt) can certainly eat without guilt and partake of the delicious seafood! This will be the ONLY workout site for all members. March 21 – Lake Merritt Practice/Taper and Pre-Race Pep Talk WOW Women will taper today in preparation for next week’s 5K and Half Marathon. After our run around Lake Merritt we will meet to discuss strategy for next week’s BIG EVENTS! April 10 –Martinez Brickyard Race for Walkers and Runners – WOW Team Discount For those of you not participating in the Oakland Running Festival OR if you want to race again, this hilly 4 or 8 mile course is a classic “home-town” event. WOW Members are eligible for a discounted $17 race entry fee which includes a tech t-shirt. Your coach will be there, will you? Details at http://www.brickyardrace.com   Note: Discount registration is for WOW members only. Current members will have an attachment to this E-mail. All others please join The WOW Team for all it has to offer. We rock!! Correction! Kara Waltz is a dynamite chiropractor and member of WOW. She spoke with us last week about injuries and I listed her contact information in error. Here’s the update:   “Thank you for including my email on your emails as a resource.  However, you listed my email incorrectly.  My correct email is kara@alivechiropractic.net and our website is http://www.alivechiropractic.net Thanks and see you Sunday! KW Weekly Workout Information This week’s current workout information will be confirmed and posted on the main website and on each local geographic site. http://meetup.com/gowowteam - Oakland, Berkeley, Alameda, Hayward, etc http://meetup.com/go-wow-team-oeb - Walnut Creek, Concord, Pinole, Martinez, etc.   http://meetup.com/go-wow-team-mc - Marin County http://meetup.com/go-wow-team-sf - San Francisco http://meetup.com/go-wow-team-sobay - South Bay Have a great week. I hope to see you! Coach Stephanie Tues – Track 6am Wed – Track 6:30pm Thurs – Track 6:30pm Sat – Long run or walk 8:00am Sun – Long run or walk or run/walk 8:00am Details? Go to http://gowowteam.com or follow this link Go WOW Team!  Become a fan of The WOW Team on facebook or twitter  “The greatest wealth is health” – Virgil

TWPT Week 4

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The Weekly Pep Talk, Week 4 of 2010 – You are doing it! January 25 - 31, 2010 This week is dedicated to Cathy D who, with her buddy Pat G, is training to walk her first half marathon. Keep it up! You’re doing great Cathy!  Dear WOW Members and Interested Readers, The weather didn’t cooperate during the week but, our weekend workouts were all relatively dry. And you ladies were out there pounding the pavement! Good work! I heard that Tami, Joanne, Pat, Cathy, Jen, Jessica, and Coach Rob put in their time at Arbolado Park while Kathleen, Gini, Mayra, Heidi, Ellen, Kerry, Marlene, Helene, Sara, LyFranshua, Claire, Jennifer, Sarah, Yelda, Lauren, Rachel, Susan, Kara, Julie, Marly, and I met at the Emeryville Marina to do our miles. If I missed your name I apologize. You didn’t sign in, that’s all! Thank you to Kara Waltz (Alive Chiropractic) and Jessica Medsger, PT at Sutter Health who, along with yours truly, talked about common injuries and prevention. This was our third in the series. Next week we’ll talk about breathing, pacing, and hills. Each week we try to bring you additional information that can help you cross that finish line or up the fitness level without injury and with a smile on your face! The ladies did anything from 40 minutes to 7 miles and all looked super. By the way, our Saturday group ran at the Presidio in SF. Sarah, Kim, Kerry, Filomena, Lizzy and I welcomed new member Brynden who did a great run along the Embarcadero over to Green Street and back. It spit a bit, off and on, but compared to the weekdays, the weather was Perfect! Bookmark our new website at http://gowowteam.com. We are adding more details and useful information every day. Please be sure to look at what’s happening this week with our workouts. We list track details, locations, routes, times, etc. all on that same site. You’ll also find training programs and payment options, and more. This week’s workout details are all there, waiting for you to check them out. Mark your calendars! - On the calendar tab you can view ALL WOW WORKOUTS for the entire Bay Area. Remember that, once you join the WOW Team you can come to any workout, anywhere. http://gowowteam.com/calendar  By responding to the workout write up for the week you can also RSVP if you aren’t a member of meetup.com  Our 4th week of training already – Believe it or not, this is our 4th week already in 2010. If you have been actively participating you should be noticing a difference. If you are slacking off, DON’T! You can do this! Believe in yourself! Let The WOW Team help. In the next few weeks we have several special workouts. Please try to come to each of them:  February 21 – WOW Fun Run/Practice in Walnut Creek with a brunch afterward sponsored by lululemon. Come out and run your workout from 50 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. February 28 – WOW Members will do their 12 miles, 2 hours 40 minutes, or 60 minute workouts at Sawyer Camp, San Mateo. This site is a great place to check your pace, speed, and stamina on a gorgeous out and back route. Coach Rob may also offer a WC workout but this location will be the “Inner East Bay” location for the day. I chose it because it is fun, safe, and a great place to put in the time and check your pace with mile markers along the route. March 7 – All WOW Members will meet in Oakland to practice on the actual half marathon course. We will meet up with the Lake Merritt Joggers and Striders to practice on the real thing – the actual Oakland Half Marathon Course. Come on out and join us! Afterward, anyone who wants to “splurge” on the seafood buffet at the Lake Chalet (on Lake Merritt) can certainly eat without guilt and partake of the delicious seafood! This will be the ONLY workout site for all members. Weekly Workout Information - This week’s current workout information will be confirmed and posted on the main website and on each local geographic site.  http://meetup.com/gowowteam - Inner East Bay http://meetup.com/go-wow-team-mc - Marin County http://meetup.com/go-wow-team-sf - San Francisco http://meetup.com/go-wow-team-oeb - Outer East Bay/Walnut Creek http://meetup.com/go-wow-team-sobay - South Bay Let us know if you have any questions: CoachStephanie@gowowteam.com CoachRob@gowowteam.com jmedsger@gowowteam.com – re injuries karawaltz@alivechiropractic.net We try not to cancel even if it rains! However, I think we did the right thing last week. Check the main website about 2 hours in advance for any possible changes. http://gowowteam.com/home There is a charge for WOW workouts. For pre-paid members there is no extra charge. For drop-ins, the $7 fee includes any presentation, followed by the running or walking workout after. We hope to see you there! WOW is a happening thing, because of you! You make the difference! Go for it!  To Fitness! Coach Stephanie go@gowowteam.com -- Coach Stephanie Atwood Road Runners Club of America Certified Long Distance Running Coach National Academy of Sports Medicine Certified Personal Trainer Subscribe to Coach Stephanie's Bay Area Women's Fitness Column at Examiner.com Follow us on Facebook Follow us on Twitter With long distance running, sports nutrition, and personal training certification, Master's Competitor Stephanie Atwood is the ideal trainer and coach. Stephanie also speaks about being "Fit for Life", a story of tragedy and triumph that ranges from winning races, climbing Everest, death, cancer, and growing up as a DeBolt - the family that inspired the Academy Award winning movie "Who Are The DeBolts and How Did They Get 19 Children?". The WOW Team is an official club registered with Road Runners Clubs of America

Weekly Pep Talk

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UN Run/Walk for Peace

  The Weekly Pep Talk, Week 3 of 2010 – Believe in You! January 18 – 24, 2010   Dedicated to those women who made the commute and came out in inclement weather to stick with fitness in 2010. Make the effort and believe in yourself. You can do this (but you do need to show up)! Dear WOW Members and Interested Readers,   Training for The WOW Team is moving right along. Last week, in addition to 3 track workouts, we had a low-key tempo run in San Francisco on Saturday, a talk about Chi Running in Alameda from certified instructor Hazel Wood and from knowledgeable Coach Rob in Walnut Creek before setting out for our workouts on Sunday. The rain mainly held off and we all had good workouts.   Thank you to Hazel for the informative session. Hazel is offering full and half day Chi Running and Walking sessions throughout The Bay Area. You can reach her at http://stridebystride.com for full details on all the programs she offers. Hazel is offering WOW Members a 10% discount. Be sure to mention the WOW Team when you sign up.   Bookmark our new website at http://gowowteam.com.  Not only is it fun to look at but there is information about almost everything you need to know to be a part of The WOW Team. We also welcome photos and put up new ones all the time. Take a look…   WOW Potluck on Friday, January 22, in San Leandro You are invited! Please RSVP on meetup or http://gowowteam.com/potluck . This is a wonderful time to socialize with women in the group and introduce your friends to The WOW Team. Women and men are welcome. Directions will be sent when you RSVP.   Time: 6:30 to 7:00 Arrive  Bring: A dish of your choice for 4 plus a beverage for 4 Who: All Members and interested friends or family, men or women   Our Famous WOW Team Silent Sport Stuff Auction At our potlucks, you are invited to bring new or slightly used sporting goods (shoes, clothing, watches, etc. for our world famous auction. We set a base price no lower than $5 that WOW keeps in its kitty and any other amount bid higher goes to the seller. It’s fun and you can get some really good deals. I’m offering new, black warm-up pants (L) and a new “Body Tech” T-shirt (XL). Both are musts for the sports enthusiast’s wardrobe. Bring your own stuff and set your own starting price for the auction.   As a Member of WOW You are Welcome to Join Any Workout, Any Time.  If a Saturday works better some weeks, and you are a runner, come on out. The calendar has all Bay Area Workouts for the entire WOW Team. If you want to check out other workouts, look here. The link is http://gowowteam.com/calendar . One note, if you are looking ahead, please check back the week of the event, just to make sure that no details have changed. Thank you.   Lost Members  Oh I hate it when we miss people! This usually happens when they don’t find us at the start of our workouts. A note of caution, please do not trust Google maps or any other general addresses (including GPS)  because they don’t always work for where we meet. Follow the directions on our website or ride with someone who knows how to get there. It’s really a shame to go to all the trouble to work out with WOW and miss us because of getting lost. Equally important, please check the location wit the date. You don’t want to show up at the right spot on the wrong date! (At least you can still get in your workout…)   Not too late to sign up for the Oakland Half Marathon and 5 K Training Program  There is still time for both. However, the group is almost full so don’t wait much longer. Please talk to me if you want to join. Let’s find out where you can pick up the lost weeks. Talk to me.  Walnut Creek WOW Group has Runners, Walkers, and Run/Walkers This entire group is training for the Oakland Running Festival Half Marathon or 5K. Some of the half marathoners are walkers and continue up in pace from there to relatively fast runners. This group meets Thursday and Sunday in Walnut Creek. http://meetup.com/go-wow-team-oeb  There is still time to join!  Two Weeks Down! 10 Weeks to Go! If you are training for The Oakland Running Festival Half Marathon or 5K and need anything from WOW to keep you going strong, contact us. We have training programs, surveys, track workouts, and a vast amount of positive energy and determination coming from our members. Take advantage of all these resources. The WOW Team currently meets 5 days a week throughout The Bay Area. As a member you are eligible to participate in any of the workouts, anywhere!  Currently our schedule goes like this:  Tuesday – Track in SF  Wednesday – Track in Piedmont  Thursday - Track in Walnut Creek  Saturday – Long run in San Francisco/San Mateo  Sunday – Two locations - Long run, walk/run, walk in Inner East Bay, Long run, walk/run, walk in Outer East Bay  Weekly Workout Information This week’s current workout information will be confirmed and posted on the main website at “This Week with WOW”. Follow this link http://gowowteam.com/wow-workouts/ for this week’s info. It is also posted for your geographic region on meet up. WOW offers 5 meetup groups to accommodated different geographical regions in The Bay Area. Our sites include: http://meetup.com/gowowteam - Inner East Bay   http://meetup.com/gowowteam-mc - Marin County   http://meetup.com/go-wow-team-sf - San Francisco   http://meetup.com/go-wow-team-oeb - Outer East Bay/Walnut Creek   http://meetup.com/gowowteam-sobay - South Bay  Training Programs If you have not received the daily training program for your chosen goal, please contact me or look on the main site. We are in the process of uploading training programs. The first three programs will include: Intermediate Training for The Oakland Half Marathon on March 28 Novice Training for The Oakland Half Marathon on March 28 Novice Training for the Oakland Running Festival Twilight 5K Race Around Lake Merritt on March 27 Please work from this schedule and let me know if you have questions.  When you show up at the workouts, it is great when you’ve reviewed the week’s information. There are also assignments on non-group days for you. If you are not completing them, it will be tougher to accomplish your goal. Let us know if you have any questions. Gowowteam@gmail.com  We don’t cancel even if it rains!  February 21 WOW Picnic/Brunch after our Sunday Workout  Hosted by lulemon Mark your calendars for this celebration of our training and a chance to eat after a long run/workout. Hosted by lululemon, WOW Members will all meet in Walnut Creek for our Sunday workout and a brunch afterward. Sounds like fun? Join us! Mark your calendar today. We try to host an event once a month throughout the WOW Area which includes the East, North, South and SF Bay Areas. If you would be willing to host a group of 50 persons maximum please let me know. We all share in the food. Any month, should be a Friday or Saturday. Contact gowowteam@gmail.com.  The WOW Team Challenge It’s Here! When you reach 10 hours of workout time with The WOW Team you will receive a reusable shopping/ carry-all bag with the WOW Logo and confirmation “I met the first challenge”. The next prize will come at 50 hours. After that, you will need to accrue 150 hours for the next prize. WOW is in the process of getting sponsors for this program but you can start logging miles at your first workout in 2010. Join The WOW Team Challenge and get fit too! If you don’t have your data sheet yet, check it out on the main website at http://gowowteam.com/wow-team-challenge   Third Week’s Workouts  The details for this week’s workouts, with times, locations, and descriptions are on the website at http://gowowteam.com/home. Please RSVP. It really helps us with our staffing and support for you. You may also check on your local regional meetup site for details. Get those addresses above.   Paperwork  Please bring your applications and payments with you this week. If you have any questions, contact The WOW Team at 415 682-8819 or E-mail us at gowowteam@gmail.com.   There is a $7 drop-in charge for WOW workouts. For pre-paid members there is no extra charge. We hope to see you there!   To Fitness! Coach Stephanie   CoachStephanie@gowowteam.com

TWPT Week 2/2

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Go WOW Team at Kaiser Half Marathon 2009

The Weekly Pep Talk January 11 - 17, 2010 continued... Weekly Workout Information This week’s current workout information will be confirmed and posted on the main website at “This Week With WOW”. Follow this link http://gowowteam.com/this-week-with-wow for this week’s info. It is also posted for your geographic region on meetup. WOW offers 5 meetup groups to accommodated different geographical regions in The Bay Area. Our sites include:  http://meetup.com/gowowteam - Inner East Bay http://meetup.com/gowowteam-mc - Marin County http://meetup.com/sfrunners - San Francisco http://meetup.com/gowowteamoeb - Outer East Bay/Walnut Creek http://meetup.com/gowowteam-sobay - South Bay Training Programs If you have not received the daily training program for your chosen goal, please contact me or look on the main site. We are in the process of uploading training programs. The first three programs will include:
  • Intermediate Training for The Oakland Half Marathon on March 28
  • Novice Training for The Oakland Half Marathon on March 28
  • Novice Training for the Oakland Running Festival Twilight 5K Race Around Lake Merritt on March 27
Please work from this schedule and let me know if you have questions. When you show up at the workouts, it is great when you’ve reviewed the week’s information. There are also assignments on non-group days for you. If you are not completing them, it will be tougher to accomplish your goal. Let us know if you have any questions. Gowowteam@gmail.com The Main Calendar of All WOW Events  is posted on the WOW site at http://gowowteam.com/calendar for you to review at any time. Because this calendar is dynamic, it can change! Please, always check back within a few days of the workout. The date and time should not change but, sometimes we have to change locations. In the 3 years that we have offered more than 600 workouts and have canceled less than 5! We don’t cancel even if it rains! Potluck - Friday, January 22 Potluck in San Leandro at 6:30 PM – Members, Guests or Those Interested in WOW are Invited! Mayra M is hosting the next potluck at her home in San Leandro and you are invited. Please try to come. You are welcome to bring friends, family, boys and girls. All are welcome. Bring a dish for 4 and a bottle of something to drink. RSVP's are required. Details are posted on our website and you may RSVP on your local meetup site, at http://meetup.com/gowowteam, or E-mail us. We try to host an event once a month throughout the WOW Area which includes the East, North, South and SF Bay Areas. If you would be willing to host a group of 50 persons maximum please let me know. We all share in the food. Any month, should be a Friday or Saturday. Contact gowowteam@gmail.com. The WOW Team Challenge It’s here! When you reach 10 hours of workout time with The WOW Team you will receive a reusable shopping/ carry-all bag with the WOW Logo and confirmation “I met the first challenge”. The next prize will come at 50 hours. After that, you will need to accrue 150 hours for the next prize. WOW is in the process of getting sponsors for this program but you can start logging miles at your first workout in 2010. Join The WOW Team Challenge and get fit too! If you don’t have your data sheet yet, check it out on the main website at http://gowowteam.com/wow-team-challenge Week 2 of 2010 Workouts The details for our second week’s workouts are on http://meetup.com/gowowteam with times, locations, and descriptions and also on the website at http://gowowteam.com.  Please RSVP. It really helps us with our staffing and support for you. Shoe Clinic with Time Ketron last Sunday I hope you learned something from Tim about running shoes. He has a lot of information and it was great to hae his expertise right on site! As I mentioned Tim is offering a discount to any of you you WOW Members who buy your shoes from him. You will also get expert fitting. Remember to pay with check or debit or cash. No credit cards for the discount price.  10% Discount on Running Shoes and Equipment Tim is offering WOW Members a 10% discount when they mention The WOW Team. Bring in your old shoes and pay with check, cash, or debit. No credit cards, please. Athletic Outpost is located at 1528 Bonanza Street, Walnut Creek, CA 94596-4524 (925) 943-6453. http://athleticoutpost.com Thank you Tim!  New Website It’s up and running but still needs more content. Leave your comments and know that The Weekly Pep Talk will be posted on the site for your reference in addition to your getting this e-newsletter through your mailbox.  Track Etiquette Please remember when you are on the track that the fastest runner has the right to be in the inner (first) lane. You must move to your right when you hear someone behind you or they call out “TRACK!” Paperwork Please bring your applications and payments with you this week. If you have any questions, contact The WOW Team at 415 682-8819 or E-mail us at gowowteam@gmail.com. Chi Running Intro on Sunday Morning before our WOW Workout in Alameda As part of the first 6 weeks’ orientation to racing, WOW has invited Hazel Wood, a certified Chi Running/Walking Instructor to talk to us about Chi Technique. At our Alameda workout site. Many people have questions about preventing injuries, barefoot running and whether modern running shoes are creating problems. Hazel Wood, Certified ChiRunning Instructor, will be present on Sunday morning from 8 - 8:30 to speak about ChiRunning, to help WOW Team women learn how to achieve your best running and walking form.  This brief talk before our group workout will include Hazel's introduction and explanation of the Chi concept and will then be open to questions from the group. This clinic will happen immediately before the group takes off on its workout.  Hazel will be teaching several half and full day Chi Workshops throughout the Bay Area in January and February and offers a 10% rebate to all WOW Team members. Contact Hazel with questions at http://stridebystride.com. P.S. WOW has also invited Hazel to run with us along the Bay Trail so you can get another chance to speak with her during or after the workout.P.P.S.  There is a charge for WOW workouts. For pre-paid members there is no extra charge. For drop-ins, the $7 fee includes Hazels' presentation, followed by the running or walking workout after. We hope to see you there! P.P.S. Now that’s a lot of information! Take it in bits and pieces. In the interim be sure you get in those weekday workouts. And remember, you are going through a great journey. WOW is here to assist. Have fun, sweat a bit, get fit…with WOW! To Fitness! Coach Stephanie