Category Archives: The Weekly Pep Talk

Weekly newsletter for The WOW Team

The Weekly Pep Talk April 30 - May 4

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



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
 
WOW 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)
Weekend, 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.
 
We 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.
 
Weekend 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.
 
f 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 Pat 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!
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!
 

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

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The Weekly Pep Talk #189
Start April 9, 2012
 
Words to Live By: Fear is that little darkroom where negatives are developed. - Michael Pritchard

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,              

                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

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

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.  

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!



The Weekly Pep Talk - WOW was Smokin'

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The Weekly Pep Talk #187
Start March 26, 2012

Words to Live By: "Man is a goal-seeking animal. His life only has meaning if he is reaching out and striving for his goals." -  Aristotle

Final Chance: Please Vote! Get the family and friends to help out. Let’s make the Wow Team the Best Running Club in the Bay Area! http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 . Deadline March 30. Thanks to everyone who has already voted but please bring your friends and family on board, too. We need those votes!

Happy Runners. Oakland Run Fest 2012. Photo by Lauren Ganes

Marathon Minute from Lauren Ganes is ready for reading. Go to http://gowowteam.com/marathon-minute-16 for an update on the ORF.

WOW Members, please share your race stories on the Winners’ Circle. This is your time! (WOW Member but not on the Winners’ Circle? Check your membership resource letter for details on how to participate.)
 

Dear WOW Members and Interested Readers,
 
There will be two more weeks of condensed Weekly Pep Talks. I am taking off tomorrow for a trip to Boston and New York with my college age daughter and we are spending a week exploring colleges and 2 new cities for the first time! I have been all over the world but never to Boston and only once to New York. I am excited! Both, for time to spend with my youngest daughter and for an adventure to share!
 

Rowena and Julie. Rowena ran her first half marathon! 2012

As for the WOW Team, I have to repeat Ann R’s quote from the Winners' Circle “WOW – wee!” What a group! You showed your stuff this weekend and it is documented in race times, photos, and satisfied trainees. I am so proud of what each of you have accomplished! You should feel terrific (if a bit sore!)
 
Many of you were mentioned in Lauren's Marathon Minute so, before thinking we fogot you, please check it out! In addition to what Lauren already wrote about (and photographed) I want to salute Laura L who ran 8 minutes faster in her 5K race this year over last! Additionally Laura took some dynamite photos AND was the impetus and organizer for her school to add a youth running program for students to train for yesterday's race. You totally rock Laura!
 
Elaine P and Ann R finished the 5K bright and early then had to rush off for family and work matters. I loved seeing you out there, finishing strong. Please know that See Jane Run 5K and Half holds bigger and better things for both of you! Go for it!
 
I have known Amanda M for several years. To see the transformation in this woman from then until now is incredible! I am so proud of what you have accomplished Amanda and also see what kind of strength there is in family. You ran for your father, you have a husband who is right there with you (literally, since you ran together!) and a lovely baby daughter to carry on the love from generation to generation. Much was accomplished yesterday. Good job!
 

Christy and Ann, pre race! Oakland Run Fest 2012, photo by Lauren G

In her usual quiet and determined manner Christy G crossed the finish of the Oakland Half Marathon for the second time. The WOW Team congratulates you and I am especially proud. Thanks for the wonderful training workouts we've shared!
 
We also saw Beth W, who has been an incredible mentor, run the relay with her “best cupcake buddies”. The ladies are making ORF Relay a tradition and we applaud traditions and women’s fitness so you are doing it right!
 
Lizette B, finished with a personal record of 2 hours and 3 minutes and a bit was also on a clip in the news last night on television so we will be needing to get her autograph soon. Go Lizette! Now, on to a century ride in June…
 
Christie A, one of our newest members participated in her first race, ever, as a relay partner in yesterday’s relay. Christie’s team included Iris T, Vera C, and Lesley T. Good run Christie! Now, a half marathon is in order right? See Jane Run here we come!
 

Coach Stephanie, Christie, Eileen, Robbi , and Iris after our races. Photo by Laura Lance.

I want to thank the leaders of the relay teams, Iris T and Eileen K. You ladies got it together! Eileen's Team included Ellen Gordon, April Nicolas, and Kathrina Weekes.
 
I want to thank all the volunteers who helped at the expo and, especially Iris T, Pam Skiles, and Husbands Andy Ganes and Adam Byers who went to extra efforts to show up early, late and help as needed.
 
I want to give a big THANKS to Laura and Lauren who took so many wonderful photos!
 
I also want to commend Lauren for her tenacity in recovering gradually so that, after a year, she was able to successfully complete another half marathon, injury-free.
 
I saw a group of women out there yesterday pushing themselves, each other, and having fun. What could be better? I want to congratulate each of you for what you accomplished. For each of you that was a different thing. We had so many successes yesterday, measured by the goals each of us had set and by the strength in what our team represents – lifetime fitness, friendship, and fun.
 
And, how about the party at Michaela and Tony’s house? Was that the very best ending possible to a wonderful day? Thank you, thank you Michaela and Tony for welcoming us to your home and introducing us to incredible cooking!
 
Here is a list of participants from my memory. If I left your name out, please let me know. Each of you deserves so much credit.
 

5K

Elaine Porter
Ann Ritzma
Jeanetta Mack
Laura Lance
 

Relay

WOW Team A
  • Eileen Killory
  • Ellen Gordon
  • April Nicolas
  • Kathrina Weekes
WOW Team B
  • Iris Torres
  • Vera Chrebtow
  • Christie Areias
  • Lesley Turner
Beth Wrightson – The Cupcake Relay Team
 

Half Marathoners

Lauren Ganes
Robbi Cook
Lizette Byers
Christy Gerren
Coach Stephanie
Colleen Blakelock
Rowena Robles
Julie Yokoyama
Coach Stephanie
Kyoung Lee
Pat Chase
Lily Chien-Davis
Michaela Ristaino
Fiona Burger
Amanda Moynihan
Anna Santos
 

What a group!

 

See Jane Run Training

OK, it’s time to ramp up the training! See Jane Run, here we come. 5K and half marathon, we’re taking you down!
This coming week I want everyone to work on form. Minimum workout is 60 minutes, Maximum is 100 minutes. Please don’t go over 60 unless you’ve already done this amount. Then up it by 10 minutes from wherever you are. If you are new with WOW I recommend working at 1/1 with a woman who is a similar pace. Touch base with Beth to find out who can work out with you.
 
If you just finished your half marathon, this is a recovery week. 60 minutes is good. Just “stay in the game” this week. Nice and easy, fun movement.
 
If you are a relay or 5K veteran, let’s get a 60 minute workout in with medium speed (tempo speed for 4 minutes with 1 minute easy recovery walking).
 
Beth will lead the workout on Sunday at San Leandro Marina. Christy leads the walk on Saturday. Lauren and Michaela are leading the workouts on Wednesday. Thanks to all my wonderful workout leaders!
 
Success!
Coach Stephanie
 
P.S. I’ll be back on Wednesday, April 4. See you then!
 
"I would rather attempt something great and fail than attempt to do nothing and succeed." - Robert Schuller
 
Interested Readers?
“Greetings,
I am offering a FREE ebook (Kindle, Nook, iPad, computer screen) of my latest novel to anyone in your club who would consider writing a short review for a blog, newsletter, or local newspaper.
My name is Joe C. Ellis. I am a 55 year old distance runner from Martins Ferry, Ohio and also a novelist. My mystery novels have become regional best sellers.
I've always been interested in the positive difference running makes in our lives as we age. This interest inspired the plot for my latest novel, Murder on the Outer Banks--The Methuselah Murders. It is due out in April of 2012 through John F. Blair, a long standing North Carolina publisher. http://www.blairpub.com/alltitles/murderouterbanks.php
The novel is about a sixty-five-year-old medical researcher who develops a serum that reverses aging in human cells. After injecting himself with the serum, he monitors his progress through his distance running. When he posts a world-class time of 17:35 for his age group in a local 5K, a mysterious triumvirate of pharmaceutical CEOs known as the Medical Mafia wants the serum at any price. The bodies pile up along the Outer Banks as a Russian mobster and a couple rogue FBI agents attempt to get their hands on the serum and formula.
If you could get this request through to your club members through your email list or some other means, it would be greatly appreciated. Anyone interested can email me at joecellis@comcast.net .
 
Thanks for considering this request. Sincerely, Joe C. Ellis

Please VOTE! Don’t forget to vote for WOW as Best Bay Area Running Club! Get friends and family, too! http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 

Photos: Due to my  shortage of time I have not posted photos on this newsletter. If you go the The Winners' Circle or our public Facebook Page you will see more than 50 photos from the Oakland Run Fest. Incredible! See links below...
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 - Less than 2 Weeks to Oakland and 12 Weeks for See Jane Run

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The Weekly Pep Talk #185
Start March 12, 2012

Words to live by:  "Do the thing and you will have the power." - Ralph Waldo Emerson

Woman of the Week: Pam Skiles – as humble as they come. Soooo much improvement!  
 
Coach Stephanie’s Tip:  Time to focus on the other aspects of racing and tapering beyond the physical training.

  • Plan your water and snack stops based on the actual course. How will you handle them?
  • Determine what you will wear and why
  • Take time to visualize yourself on the course, running effortlessly and with confidence.  Go over this scenario several times in the next period before your race
  • Be mentally and physically prepared for a wonderful, exciting (maybe a bit scary) day! 

Dear WOW Women and Interested Readers,
 
Our longest training day is now out of the way. Whether it was 14 miles (woo hoo!) or a shorter, faster practice for the relay or 5K you ladies rocked it!

The focus for most of us is the upcoming Oakland Run Fest. That said I want us all to remember that WOW is here for us FOREVER (I hope)!  Wherever you are in your training, let’s do it together, have fun, push ourselves, and be assured that this is what the WOW Team is truly about - lifetime fitness, friendship and fun.

Can you feel the fitness vibes? Go WOW Team!
 
We had more than 20 women show up last Sunday at Point Isabel.  This included 4 new (or almost new) women. Janette, Emily, Gloria and new WOW Member Vera ran with us and those women were MOVING!
 
It was good to see Christie, Pat and Lauren again after their being away. Laura, I loved seeing you out there again and love your positive attitude.
 
Kudos to all of you “regulars” who showed up on Saturday or Sunday. Elaine, Mary Sue, Eileen, Michaela, Amanda, Iris, Lizette, Ann, Kyoung, Julie, Pam, Kathy W, Robbi, and Rowena who made the daylight savings time adjustment. Lesley and Lily showed up too, just about an hour after starting time! Good that you did the workout ladies, all of you!
 
We also missed a couple of you who were out sick. Get well Ellen, Colleen and Christy.
 
If I missed your name, and you were present this week, please forgive me. I try to mention everyone and rely heavily on our sign-in sheet to help my recall. Each of you matters so much! Accept my apology if I ever skip your name. It is not intentional, believe me…
 
And, for those of you reading this, who have not attended recently, please join us soon! We miss you!
 
To women everywhere and especially you wonderful WOW Members; you make my dream of bringing fitness to all women, more of a reality, every time you participate. Thank you! You are amazing!

Go for it!
Coach Stephanie

This Week with WOW:

Come to our kick-offs and orientations this week:

  • March 14 – Wednesday, Track in SF, 6:15 AM, Walnut Creek, 6:30 PM, Tempo run or walk at Lake Merritt, 6:30 PM
  • March 15 – Virtual Orientation, Call-in on Thursday, 6:30 PM. Learn about WOW. Learn about training for See Jane Run Half Marathon or 5K.
  • March 17 – Neighborhood Kick-off to train for See Jane Run, Saturday, 8:30 AM
  • March 17 – Virtual Orientation, Call-in on Saturday, 2:30 PM. Learn about WOW. Learn about training for See Jane Run Half Marathon or 5K
  • March 18 – First Neighborhood Training for See Jane Run. Taper run for Oakland. Celebration for All! 8 AM 

Details and RSVP on http://meetup.com/gowowteam

15 Minute Quickies

As part of my continued efforts to get quality information to each and every one of you, in a convenient and current format, here is a link to the first of my series of15 Minute Quickies. TheseMP3 format downloads can be listened to at your convenience and have invaluable information on all aspects of training. This first one is titled Tapering, and is geared to all of you who will be racing in less than 2 weeks. Please let me know what you think. Here is the link http://www.mediafire.com/file/uoofrln3r81e1qr/Tapering.mp3  The information should be very helpful and the entire presentation is less than 15 minutes!
 
Next Title - Week 1 of 12 - Start Training for a Half Marathon. What to do each day of your first week.
 
Please let me know your thoughts and, if you have any topics you would like me to speak about. Enter your comments on our public Facebook page at http://facebook.com/gowowteam  or the Winners’ Circle – for members only.

Congratulations to Kelly Woodard who ran a super marathon in Napa, two weeks ago. Go Kelly!

Train for See Jane Run, March 14, 17, 18th
Join our virtual community on March 14th or 17th to learn about WOW and training for See Jane Run or come to our neighborhood Lake Merritt Kick-off and meet Coach Stephanie in person. Actual training starts March 18…

Intermediate to Advanced Training Strategy for your Next Race
Ready to kick up the training a notch? This series of calls, offered by Coach Stephanie, will enhance your training when you are ready to talk “pace, distance, speed, and calculated strategies“for improving what you’ve already started.  If you are able to train at a sustained heart rate of 80% or higher for 30 - 60 minutes, three times a week (or more), you will benefit from what your Coach can offer you in this training. Starting Saturday, April 7, Coach Stephanie will record a series of calls from members submitting questions ahead of time. These calls will start at 3:00 and the topic will be discussed for 15 minutes with questions and dialog following. Post your questions on Ask Coach Stephanie on Facebook, please
  • Intermediate to Advanced Level Training
  • Starts Saturday, April 7 at 3:00 PM, PST
  • These calls will also be recorded for later listening
  • A neighborhood clinic will be added soon to enhance your training. Stay tuned
March 18 is a Taper Workout or Starting point for See Jane Run
Finally, you get to taper! Half Marathoners do 10 miles or 90 minutes, whichever comes first. Relay, 5K, and new SJR Trainees will do 75 minutes or 7 miles, whichever comes first.

Bring snack food to Walden Park and, in addition to our workout, we will add a little pre-race “getting psyched up “celebration, education, and race details session. For new recruits or women continuing on with training for See Jane Run, I will also go through the 12 week training plan and other details for newcomers. Should be a fun day.

On Sunday we have scheduled guest speaker, Dr. Sandy Baird, from Inner Sport 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/
March 25 – Post Race Pasta Feed at Michaela’s!
Wonderful WOW Member Michaela R. and husband Tony have offered to host a post-race pasta feed for WOW Members and their families. You Must RSVP so we know who is attending. Starting between 4 – 5 on Sunday, March 25, Michaela and Tony will provide killer home-made pasta sauce (vegetarian, I believe) with meatballs on the side. Each of us is asked to bring a side salad or other side dish and a beverage of choice. RSVP on meetup please. We’ll send directions to all who RSVP.
 
Welcome Saturday Power Walkers! We have a new group of women who are POWER Walkers training every Saturday with coaching from me, every other week. Welcome to Dawn P, Michelle S, Willie, and Donna R. These ladies walk fast! They start at 7AM then stay to walk with the WOW Fitness Walkers at 8:30. The goal is probably Nike Women’s or San Jose Rock’n’Roll in October. Ready to start training with the WOW Team Power Walkers? Info on meetup…
 
Don’t forget! Training for See Jane Run 5K and Half Marathon starts This Week
  • Virtual Kickoff on March 15 and March 17
  • Neighborhood Kickoff on March 17
  • Practice starts March 18
Details are on Meetup at http://meetup.com/gowowteam
Success Teams are Forming! Join us!
 
If you are interested in learning more, in general about Success Team Calls, you can look at a brief slide presentation at https://docs.google.com/present/view?id=ddqwb8vg_17jkmw8c9 and let us know that you would like to attend. These Success Calls are really fun and uplifting. Try to participate if you can. All WOW Members are eligible.
Still Needed! - 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.  
 
ORF Helpers: Thanks to the ladies below. I need more!
Iris T – Friday
Ellen G – as needed
Lauren G – as needed
Colleen B – expo
Eileen K – expo
Pam S – Race Day Tent
Nike Women’s Marathon and Half Marathon in October – Contact Lizette if you are interested in participating. Facebook is best for starters…
Post your love for the WOW Team on Yelp.  http://www.yelp.com/biz/go-wow-team-oakland
 
Recap from prior weeks:
Coaching calls are now happening on Saturday at 2:30 PM. The phone number has changed. Please RSVP on the Winners’ Circle for this week. Thanks!
 
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/
 
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 while I have goodies to give away.
 
Upcoming random races and opportunities:
March 25, 2012 – Oakland Running Festival, http://www.oaklandmarathon.com
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, 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
November 18, 2012 - The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe
 

Please VOTE!

Don’t forget to vote for WOW as Best Bay Area Running Club! Get friends and family, too! http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 
Pictures
#1 - Pam Skiles herself, finishing her first ever 5K - photo by Mars Larsen
#2 - Coach Stephanie walking at Point Isabel - photo by Lauren G
#3 - Pam S, Kathy W, and Sarah at Popint Isabel - photo by Lauren G

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 Only 20 Days...

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The Weekly Pep Talk #184
Start March 5, 2012

Words to live by: "One of the best things to do sometimes is simply to be." - Eric Butterworth
 
Woman of the Week:  Mary Sue W, who usually runs with us at Sawyer Camp, when we see her. It is always a real pleasure to have you join us!
 
Coach Stephanie’s Tip:  Water, water. What an essential life element. Please remember to drink water on a regular basis for a healthy lifestyle. When you are training and sweating you want to add additional water to the mix. For workouts over an hour, you may want to add some electrolyte mix to that water because you are losing nutrients in your sweat and from evaporation. Small bits (2 oz. or less) on a regular basis is way better that big guzzles when you are excercising.
 
Dear WOW Women and Interested Readers,
 
What fun last weekend watching the trainees starting from Snow Park and heading out on their chosen courses. Everyone did really well! I was, as usual, very proud to be a WOW Team Member!

For some of you this was a first 13.1 miles and you did it with such aplomb. Rowena, Kathrina, and Kyoung completed their first half marathon distance last Sunday. Hurrah! Lizette had a great run and ran most of the way with Ann R, and Robbi C. I ran with Colleen, Michaela, and Fiona, interspersed with Julie, Ellen and Christy. Lily and Kyoung disappeared early. Where did you ladies go? I had so much fun talking, getting to know you better, watching how you’ve improved. Then there was that one guy…never found out if he was single or not…

Beth W, Eileen, Ellen, Iris, and Lesley showed up at Snow Park then headed off to do their leg of the relay. Read some of their comments in The Winners' Circle.

BTW, 'loved those WOW t-shirts!

You should all feel good about where you are in your training and where you are going. For some of us, this race will not be our peak and there will be other races in the future. For those of you who are uninjured, well trained, psyched and confident, this is your time! How Exciting!

This weekend is our final long run, to be done at a moderate pace for 14 miles or 3 hours, whichever comes first. We’ll be at beautiful Point Isabel. Our relay participants will be doing 80 minutes, at a moderate to strong pace. Isn’t it great to be able to see the end so near?
 
If the day is nice and you have time, let’s meet for coffee after our workout this weekend.
 
March 17/18 is a taper weekend for ORF and also the start of training for See Jane Run. On Sunday we have scheduled guest speaker, Dr. Sandy Baird, from Inner Sport 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 consultations. Her bio is very impressive and is listed in full on the meetup site.
 
Also on Sunday, March 18, let’s bring snack food to Walden Park and do a little pre-race “getting psyched up“ celebration. With only 10 miles to run for the half marathoners and 90 minutes for the new See Jane Run Trainees, let’s celebrate with a little good food and casual conversation, along with the talk (and evaluations) from Dr Baird and a Q and A Session from your coach.

For new recruits or women continuing on with training for See Jane Run, I will also go through the 12 week training plan and other details for newcomers. Should be a fun day.
 

March 25 – Post Race Pasta Feed at Michaela’s!

Wonderful WOW Member Michalea R. and husband Tony have offered to host a post-race pasta feed for WOW Members and their families. You Must RSVP so we know who is attending. Starting between 4 – 5 on Sunday, March 25, Michaela and Tony will provide killer home-made pasta sauce (vegetarian, I believe) with meatballs on the side. Each of us is asked to bring a side salad or other side dish and a beverage of choice. RSVP on meetup please (It’s not posted yet) but will be soon. We’ll send directions to all who RSVP. Thanks Michaela and Tony!
 

Welcome Saturday Power Walkers!

We have a new group of women who are POWER Walkers training every Saturday with coaching from me, every other week. Welcome to Dawn P, Michelle S, Willie, and Donna R. These ladies walk fast! They start at 7AM then stay to walk with the WOW Fitness Walkers at 8:30. The goal is probably Nike Womens or San Jose Rock’n’Roll in October. Ready to start training with the WOW Team Power Walkers? Info on meetup…

Training for See Jane Run 5K and Half Marathon starts soon

ü  Virtual Kickoff on March 15,

ü  Neighborhood Kickoff on March 17

ü  Practice starts March 18

 Workout and Event Details are on Meetup at http://meetup.com/gowowteam

Here’s to Fitness, Friendship and Fun, the WOW Way!
Coach Stephanie
P.S. Lauren is back! Yahoo!!
 

WOW Has Been Demoted. Please VOTE!

Don’t forget to vote for WOW asBest Bay Area Running Club! We have descended fromfirst to second place and need YOUR VOTE! Get friends and family, too!http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 Go WOW Team! As a heads up, if you look and WOW is already in first place, hold off on voting. We want to be strategic here. However, for us to stay even 1 vote ahead of the other teams is an excellent strategy and will keep us in first place (once we get there!)
Success Teams are Forming! Join us! 
March 8 - Mentor, Beth W will be holding another Success Team Call. Pam, Colleen, Beth, and Lizette have room for one more participant. If you are interested please tell us on facebook and we will invite you to Beth’s call or another group as it forms. Beth’s group meets on Thursday at 8PM. All WOW Members are invited to be in a Success Team. Each group only has 5 members but you are not limited to which group you can join.
 
Eileen K, also a mentor, will be offering a call on Tuesday nights at 7:30 PM. If you are available at this time let us know (on facebook) and you will be invited.
 
I will also be offering a Success Team Call on Saturdays, at 4:00, starting on March 3, immediately before our regular coached call at 4:30.
 
Robbi C is also forming a group and details will be posted soon.
 
Thanks to all of the leaders for hosting these call. You may contact Beth, Robbi, Eileen, or me, to learn how to participate. Go to the Winners Circle to start the dialog, please. 

If you are interested in learning more, in general about Success Team Calls, you can look at a brief slide presentation at https://docs.google.com/present/view?id=ddqwb8vg_17jkmw8c9 and let us know that you would like to attend. These Success Calls are really fun and uplifting. Try to participate if you can.
Still Needed! - 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.Times needed are from 45 minutes before (half marathon) race time to about 1:00. We will also need some clean-up here, after the race.  
 
ORF Helpers: Thanks to the ladies below. I need more!
Iris T – Friday
Ellen G – as needed
Lauren G – as needed
Colleen B – expo
Eileen K - expo

Nike Women’s Marathon and Half Marathon in October – Lizette has offered to help with this. Laura did it last year. Could you two get together and, the rest of you let Lizette know if you want to enter? She needs your name soon to get us in the lottery. Thanks Lizette.
 
Post your love for the WOW Team on Yelp.  http://www.yelp.com/biz/go-wow-team-oakland
 
Recap from prior weeks:
Coaching calls are now happening on Saturday at 4:30 PM. The phone number has changed. Please RSVP on the Winners’ Circle for this week.. Thanks!
 
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/
 
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 when I have goodies to give away.
 
Upcoming random races and opportunities:
March 25, 2012– Oakland Running Festival, http://www.oaklandmarathon.com
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,http://www.ocmarathon.com/The OC Marathon and Half Marathon
May 6, 2012- Divas Half Marathon in San Francisco Bay - http://www.runlikeadiva.com
Join California’s Longest Party on 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.  Please view TheRelay.com, call 650.508.9700 or email run@therelay.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, 2012See 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, 20127th Annual Run at Work Day
November 18, 2012- The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe
 

Please VOTE!

Don’t forget to vote for WOW as Best Bay Area Running Club! Get friends and family, too! http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 
Pictures
#1 - Go WOW Team - self portrait of WOW Cap by Coach Stephanie
#2 - Heidi H coming in to the finish of SF Half with a PR - photo by Lauren G
#3 - Kosheno M running the Oakland Half in 2011 - photographer unknown
#4 - Somd of the girls at the end of Oakland last year - Photographer Scott?



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 #183

Start February 27, 2012


Words to live by: In this world it is not what we take up, but what we give up, that makes us rich. - Henry Ward Beecher Coach’s Note How does this relate to WOW? Give up those pounds of fat and all that fitness paraphernalia. Get rich by using your body through running or walking. Simple and natural!
 
Woman of the Week:  Kelly W is running her marathon this coming weekend. Good luck lady!
 
Coach Stephanie’s Tip:  Whether you cover 13.1 miles in 2 hours or 4 hours, you use approximately the same amount of calories per mile (this is an average), no matter what the time or distance.  Therefore, this weekend, your level of exertion, defined by calories used, will be about 1310 calories for the half marathon trainees.

Dear WOW Women and Interested Readers,
 
With 4 weeks and a bit before the Oakland Run Fest I have to tell you ladies that you are awesome! I am so proud of what I see out there! Between the Wednesday, Saturday, and Sunday workouts you ladies are burning up the tarmac and utilizing such good training!
 
I was happy, myself to run with Beth and Ann at the track on Wed morning in SF. Ann’c comments about track, on the Winners’ Circle, were so touching. To start thinking of yourself as an athlete is, for many of us, a change of mindset. You ladies are making the changes! You are athletes! Go for it!
 
On Wednesday evening, we had to abandon the track at Piedmont, so we truly “headed for the hills”. You ladies were amazing! Running up and down hills with poise, composure, and just a little energy to spare! Beautiful! Eileen, Robbi, Angie, Julie, Pam, Laura, Lesley, Lizette, and Beth were among the stalwart runners. Well done!
 
Some of you did workouts on Saturday and Sunday. I know, for a fact that Christy G, Aisling, Ann R, and Elaine P were out there on both days. Now that’s dedication.

Congratulations to all the women on Sunday who put in their time or distance at Berkeley Marina. We had 26 women signed up! It was super to meet new participants Marshea and Gloria. Weclome and come back soon!
 
This weekend you are all invited to join us at Snow Park for the training run. Whether you are running the 5K or the relay or the half marathon, we can all start from the same place.
Water Station Volunteers Needed for Sunday
Can you or your family help? Here are the details I've been given from Gene, race director.

"I have a 7:30 to about 9am shift at Rockridge BART and on 2nd Street in Jack London Square
Then on International from 8 to about 10 or 11  It's hard to gauge how many fulls will run."

If you can assist please contact me, Coach Stephanie, ASAP and I will get details of where to pick up the water and cups and the actual address of your location.

Let’s try to meet near the staging area where Magdalena Lewey-Boulet will talk (at 7:45). I haven’t heard her speak before but she is a hell of an athlete so, should have a good story to tell. Please try to wear your WOW shirts so we can find each other. If, for some reason we miss each other, have a great practice run!
 
I do recommend taking extra water, snacks, and maybe a little money and cell phone. We’ll be running downtown and through Oakland Streets so you will have opportunities to catch a bus or BART if needed and, of course, you can use your cell phone for all kinds of reasons. Be prepared and then, relax and enjoy!
 
Take your time to think about what you are doing and how this weekend’s run can help you for race day. What I know already is that you ladies have trained really smart. I am so proud to be your coach.

Just a reminder that our starting time on Sunday is 8AM (not 7AM) but, if you want to hear Magdalena, please be there by 7:40. She starts her talk at 7:45AM.

Go for it ladies. You truly are AWESOME!
Coach Stephanie

P.S. I have an extra registration for the Oakland Half Marathon for $80. If you, or anyone, need it, please contact me at go@gowowteam.com and let me know ASAP.
Lafayette Reservoir Warm-up
Relay Members and 5K Members As with last week, this is a time to use more speed in your workouts. You should be strong enough to pick up the pace a bit if you are running the relay or the 5K. Focus on a bit more speed this weekend.
 
Half Marathon Trainees – This weekend you want to run the entire course so, if this is a first, take it easy and get the sensation. Plan your hydration stops and snacks. Don’t count on the ORF although they have definitely come through in the past. It’s just a good time for you to truly feel in control of your training – every aspect of it.
 
 If you have run this course before, this Sunday is a good time to focus on the course and how you want to handle different sections of it. Please don’t overexert on the pace. A steady run is OK, if you want to try it out or, a new run/walk setting is also an option. This Sunday, in addition to going the full 13.1 is a time to try things (not too many changes) but a few are good. Wearing new clothing? Try them this weekend. New shoes? Be sure to test them out. New snack or different timing for refueling? This is the weekend to check them out.

WOW has been Demoted. Please VOTE!

Don’t forget to vote for WOW as Best Bay Area Running Club! We have descended from first to second place and need YOUR VOTE! Get friends and family, too!http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 Go WOW Team! As a heads up, if you look and WOW is already in first place, hold off on voting. We want to be strategic here. However, for us to stay even 1 vote ahead of the other teams is an excellent strategy and will keep us in first place (once we get there!)

Success Team Calls- Join Us Soon! 
Mentor, Beth W held a productive and inspiring Success Team Call on February 23. In attendance were:
Pam, Colleen, Beth, and I. We missed Lizette, who is also in the group but was cheering on her daughter at a track meet. Read about the track success on our Winners’ Circle. This group could use one more member. Contact me or Beth if you would like to join. Next call is Thursday, March 8 at 8PM.
 
Eileen K, also a mentor, will be offering a call tonight, Tuesday night, February 28 at 8:00 PM. We are still seeking members for the call tonight so let me know if you would like to attend and I will send out call information.
 
I will also be offering a Success Team Call on Saturdays, at 4:00, starting on March 3, immediately before our regular coached call at 4:30. You may contact either Beth or Eileen, or me, to learn how to participate. Go to the Winners Circle to start the dialog, please. 

If you are interested in learning more, in general, you can look at a brief slide presentation at https://docs.google.com/present/view?id=ddqwb8vg_17jkmw8c9 and let us know that you would like to attend. These Success Calls are really fun and uplifting. Try to participate if you can.
Training for See Jane Run 5K and Half Marathon starts March 17/18 Details are on meetup

Still Needed! - 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.
ORF Helpers: Thanks to the ladies below. I need more!
Iris T – Friday
Ellen G – as needed
Lauren G – as needed
Colleen B – expo

Nike Women’s Marathon and Half Marathon in October – Lizette has offered to help with this. Laura did it last year. Could you two get together and, the rest of you let Lizette know if you want to enter? She needs your name soon to get us in the lottery. Thanks Lizette.

Post your love for the WOW Team on Yelp.  http://www.yelp.com/biz/go-wow-team-oakland
 
Recap from prior weeks:
Coaching calls are now happening on Saturday at 4:30 PM. The phone number has changed. I will be sending it out to online coaching members only in a separate email.
 
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/
 
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.
Upcoming random races and opportunities:
March 3, 2012– Impact 5 and 10K in Walnut Creek – “I am on the Board of a local non-profit in Walnut Creek called the The Kiran Anjali Project (KAP), created to sponsor educational opportunities for disadvantaged girls in India. We are celebrating International Women’s Day by hosting a fundraiser 5/10K Walk/Run on March 3rd, 2012, sponsored by Sports Basement. It is called the IMPACT 5/10K and the theme is “Pound the Pavement and Change a Life”. The proceeds from the event will be donated to KAP’s sponsored school, Wings School for Girls, in Hyderabad, India.

We are hoping to inspire some local folks who want to have fun, support their fitness plans, and donate to a great cause at the same time! For more information, please visit us at www.kaproject.org. You are welcome to contact me with any questions at 415-710-8263.
March 25, 2012– Oakland Running Festival, http://www.oaklandmarathon.com
April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
May 5, http://www.ocmarathon.com/The OC Marathon and Half Marathon
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, 2012- 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, 20127th Annual Run at Work Day
November 18, 2012- The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe
Photos:
#1 - Coach Stephanie in Alameda - Photo by Ellen G
#2 - Inspiration Point - Photo by Lauren G
#3 - Lafayette Reservoir - Photo by Lauren G


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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5 weeks left. Are you getting excited? You are definitely getting more fit!



The Weekly Pep Talk #182

Start 2-20-2012


Words to live by: Never ignore a gut feeling, but never believe that it's enough - Robert Heller

Woman of the Week:  Ann Ritzma is one of a kind. This woman wears so many hats and does a super job with all of them. We are so lucky to have you as a member and mentor, Ann. Thanks so much!

Coach Stephanie’s Tip:  Don’t forget to vote for WOW as Best Bay Area Running Club! We have descended fromfirst to second place and need YOUR VOTE! Get friends and family, too!http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 Go WOW Team!

Dear WOW Women and Interested Readers:

I want to congratulate those women who are burning up the pavement every week in their training for the upcoming Oakland Run Fest. Whether it is the 5K, Relay, or Half Marathon, you ladies are sticking with the commitment you made to yourselves and to the WOW Team. Go for it!

For those of you who have drifted away… for a few weeks or a few months or even longer, WE WANT YOU BACK! It is one of the most distressing parts of my job, as coach and founder of the WOW Team, to meet women who want to partake and then leave, often without notification.YOU ARE MISSED!

The worst part for me is that I usually don’t know what happened…With some of you, we stay in touch, and often, it is family obligations. I truly understand how difficult it is to manage relationships (especially young families) and find time for yourself. That said, we all know how essential it is to have time to pursue your own fitness and to feel supported enough to justify that time.

The WOW Team understand both sides of this situation. However, I want you to feel supported by us and encouraged to talk to your families and loved ones about your needs. You are equal in importance to any member of your family – in terms of priorities, no more and no less (this is my opinion).

Now, I know that logistics can make a difference because we have a bond and obligation to family members. Some members in our family need our time in ways and places that conflict with our own needs. I understand this.

Here are some suggestions:
Talk to your family – even the young ones and ask them:
  • What do they think of you running and getting out exercising on a regular basis. (If you haven’t mentioned this to them before, they may never have thought of you wanting or needing this in your life).
  • Ask them how they can help you to be able to get out and exercise (this goes for the whole family, big and little folks).
  • Ask them if they would like to cheer you on if you entered a race (most folks will say yes).
These are just some thoughts for those of you who may just need a little support at home to come back to the WOW Team.

Whatever is keeping you away, please know that you are always welcome and ENCOURAGED to return. We miss you! You make our group better. Come back soon!
 
Best,
Coach Stephanie
Relay Members and 5K Members You’re upping the time just a little so, try for a few increments of faster running, somewhere in the middle of your workout. 1:1 maybe 10 – 20 minutes of harder/easy and 4:1 maybe 30 minutes or so of pushing the run part. You can do this!

Half Marathon Trainees, you are getting up there in time and distance! This weekend you’ll be putting in 160 minutes (2 hours and 40 minutes) or 12 miles, whichever comes first.  We’ll be at the Berkeley Marin so, eat beforehand, bring water or electrolyte for the run, and plan to snack (GU or some other fast energy) on the run. Again this weekend TRY something different. Just try one thing different so that you will know if it made things better or worse for you.
Success Team Calls –
Mentor, Beth W will be holding a Success Team Call on Thursday, February 23 at 8:00PM for 5 lucky women whom Beth has already invited.

Eileen K, also a mentor, will be offering a call on Tuesday night, February 28 at 8:00 PM.

I will also be offering a Success Team Call on Saturdays, at 4:00, starting on March 3, immediately before our regular coached call at 4:30.

You may contact either Beth or Eileen, or me, to learn how to participate. Go to the Winners Circle to start the dialog, please.

If you are interested in learning more, in general, you can look at a brief slide presentation at https://docs.google.com/present/view?id=ddqwb8vg_17jkmw8c9 and let us know that you would like to attend. These Success Calls are really fun and uplifting. Try to participate if you can.

Here’s to good training , friends and fitness. I would be less happy without all of you wonderful WOW Team women bringing me a warm smile every time I see you at one of our workouts.

Have a good week. See you soon.
Coach Stephanie

P.S. Mark your calendars for a 7:00 AM start time for practice on the ORF course! March 4 (I didn’t choose the time, ORF did). Please RSVP on the WOW Meetup site and also on the Oakland Run Fest Facebook page.

Online Coaching – Train Online - For All Levels of Women Runners and Walkers. Free Intro with Coach Stephanie this Saturday

Here's a webinar I highly recommend (attend for free, RSVP now)—
Train Online for Easy Access and Great Results!

(Click the link above now to RSVP for this free teleseminar training -- which will be on Saturday, February 25 at 2:00 Pacific Time and 5:00 Eastern Time.  RSVP now to secure your spot.)
http://getmoving.weebly.com
Recap from prior weeks:
Still Needed! - 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.
ORF Helpers: Thanks to the ladies below. I need more!
Iris T – Friday
Ellen G – as needed
Lauren G – as needed
Colleen B - expo
Nike Women’s Marathon and Half Marathon in October – Lizette has offered to help with this. Laura did it last year. Could you two get together and, the rest of you let Lizette know if you want to enter? She needs your name soon to get us in the lottery. Thanks Lizette.
Post your love for the WOW Team on Yelp.  http://www.yelp.com/biz/go-wow-team-oakland
Coaching calls are now happening on Saturday at 4:30 PM. The phone number has changed. I will be sending it out to members only in a separate email.
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/
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.
Upcoming random races and opportunities:
March 3, 2012 – Impact 5 and 10K in Walnut Creek – “I am on the Board of a local non-profit in Walnut Creek called the The Kiran Anjali Project (KAP), created to sponsor educational opportunities for disadvantaged girls in India. We are celebrating International Women’s Day by hosting a fundraiser 5/10K Walk/Run on March 3rd, 2012, sponsored by Sports Basement. It is called the IMPACT 5/10K and the theme is “Pound the Pavement and Change a Life”. The proceeds from the event will be donated to KAP’s sponsored school, Wings School for Girls, in Hyderabad, India.

We are hoping to inspire some local folks who want to have fun, support their fitness plans, and donate to a great cause at the same time! For more information, please visit us at www.kaproject.org. You are welcome to contact me with any questions at 415-710-8263.

March 25, 2012 – Oakland Running Festival, http://www.oaklandmarathon.com
April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
May 5, http://www.ocmarathon.com/The OC Marathon and Half Marathon
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
November 18, 2012 - The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe

Photos:
#1 - Ann R and Aisling F after finishing a fast half marathon. Photographer unknown
#2 - The WOW Team getting ready to run across the GG Bridge. May 2010 - Photographer, a passing runner
#3 -  Iris, Julie, Robbi, and Christina at the WOw Team Marathon Madness Clinic in Emeryville. L. Ganes, photographer
#4 - Kerry, Coach Stephanie, and Elise Q at the Walk-It 5K, May 2011. L Ganes, photographer
#5 - Mentor Eileen K at Emeryville Marina. Guess who took this photo?
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!

Weekly Pep Talk

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The Weekly Pep Talk #181

Start 2-13-2012

Words to live by: In prosperity, our friends know us; in adversity, we know our friends. - John Churton Collins

Woman of the Week:  Dawn Paser is creating a dynamic Saturday group of walkers. With Christy G’s leadership and Dawn’s enthusiasm they are creating fitness, friendship, and fun for the women at Lake Merritt on Saturday morning. Go for it Dawn!

Coach Stephanie’s Tip: Please, joinThe Winner’s Circle if you are a WOW Team Member. To do so, contact me at facebook.com/StephanieAtwoodPersonal and I will invite you to join our private, members only group. For non-members, our public site at facebook.com/GoWOWTeam is full of news, photos, and updates on the wonderful WOW Team. Go WOW Team!

Lauren’s Marathon Minute: Our Marathon Coordinator, Lauren Ganes (and resident photographer) has written a very informative piece about nutrition for athletes. Don’t miss it!http://gowowteam.com/marathon-minute-14

Dear Amazing WOW Women and Interested Readers,

We are half way through our training for the upcoming Oakland Run Fest! WOW!You ladies are awesome!

Ann R led the Saturday run workout at Sawyer Camp. Thanks Ann. Iris T, Beth W, and Beth R also ran on Saturday, in a bit of a mist, but with no dampening of spirit. Beth W, who is training for a half marathon, ran farther than she has in years. Good job Beth!

Christy G, with stalwart participant Dawn P, led the Saturday walk group at Lake Merritt. 7 power walkers cruised around Lake Merritt with laughing and talking as an essential part of the mix. Denise, Michelle, Willie, Francina, and Donna accompanied Christy and Dawn. Go Super Walkers!

I will be at Lake Merritt this Saturday and will be starting a 30 minute Coaching Session every other week, immediately following our walk. Highlighting different aspects of a successful fitness program, this week’s topic will be – Walk for the rest of your life.  The training will begin immediately after our walk around the lake (at approximately 9:30 AM and will be offered with a“Suggested Contribution of $5 - $10”.  Our Saturday walks are FREE!

Our Sunday run at Inspiration Point was cool, hilly, and beautiful! Even the cows were out enjoying the great view on the ridge! Almost 20 women joined us for anything from 70 minutes to 11 miles. I want to thank WOW Mentor and wonderful woman Michaela R for creating a car pool for women from Walnut Creek. Christie A, Michaela, Miriam, and Fiona came together. Also from the Walnut Creek Area was Amanda M who is doing amazing things with her training.

I want to welcome new member Vera C who also ran with us last week at Inspiration Point. Vera will be joining Iris, Lesley,  and ? to complete the second WOW Relay Team. Go WOW Team!
It was great to see Kiera N last weekend. We have missed her so much! Welcome back Kiera. You are still looking and running strong.

Relay Members and 5K Members should be training a bit faster these days since you have been out there now for 6 weeks, many of you. We are increasing length of time very slightly giving you the opportunity to test you speed a bit. I encourage you to look at the training program and try to follow it by upping your speed when you aren’t also increasing the amount of time you are moving.

Half Marathon Trainees, you are getting up there in time and distance! This weekend you’ll be putting in 150 minutes (2 ½ hours) or 11 miles, whichever comes first. We’ll be at Walden Park so, eat beforehand, bring water or electrolyte for the run, and plan to snack (GU or some other fast energy) on the run. Now is the time to try things. SO, TRY something different this weekend, please? Just try one thing different so that you will know if it made things better or worse for you.
The WOW Team Challenge rewards WOW Team Members when they reach 10 hours of working out with us! So, if you have completed 10 hours, please tell us on the Winner’s Circle where you put in your time and you will receive congratulations and a Challenge Bag (with goodies in it) from Coach Stephanie. I know we’ve got several women who are eligible!

Success Team Calls – Ace Mentor Beth W will be holding a Success Team Call on Thursday, February 23 at 8:00PM for 5 lucky women whom Beth has already invited.

I will be offering a practice call for any of you who want to learn about these calls on Saturday, February 18 at 4:00, immediately before our regular coached call at 4:30. If you are interested in learning more you can look at a brief slide presentation at https://docs.google.com/present/view?id=ddqwb8vg_17jkmw8c9 or let me know that you would like to attend on Saturday and I will send call-in information.

These Success Calls are really fun and uplifiting. Try to participate if you can.

Tuesday is rolling on and I want to get this out to you by 4:45. Where does the time go?

Happy Valentine’s Day! I hope you all have a special valentine to share the day with. See you soon!
Coach Stephanie

February Birthdays and Special Occasions
Kathleen G, Jana C, Lindsay J-E, Kristen B, Eileen K
 
More 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.
ORF Helpers: Thanks to the ladies below. I still need more!
Iris T – Friday
Ellen G – as needed
Lauren G – as needed

Nike Women’s Marathon and Half Marathon in October – Lizette has offered dto help with this. Laura did it last year. Could you two get together and, the rest of you let Lizette know if you want to enter? She needs your name soon to get us in the lottery. Thanks Lizette.

Post your love for the WOW Team on Yelp. 
http://www.yelp.com/biz/go-wow-team-oakland

Recap from prior weeks:
Coaching calls are now happening on Saturday at 4:30 PM. The phone number has not changed. I hope to hear from you.

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/

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.

Upcoming random races and opportunities:
Feb. 19, 2012 – The Arizona Marathon, Half Marathon, Relay, and 5K, http://www.thearizonamarathon.com
March 3, 2012 – Impact 5 and 10K in Walnut Creek – “I am on the Board of a local non-profit in Walnut Creek called the The Kiran Anjali Project (KAP), created to sponsor educational opportunities for disadvantaged girls in India. We are celebrating International Women’s Day by hosting a fundraiser 5/10K Walk/Run on March 3rd, 2012, sponsored by Sports Basement. It is called the IMPACT 5/10K and the theme is “Pound the Pavement and Change a Life”. The proceeds from the event will be donated to KAP’s sponsored school, Wings School for Girls, in Hyderabad, India.

We are hoping to inspire some local folks who want to have fun, support their fitness plans, and donate to a great cause at the same time! For more information, please visit us at www.kaproject.org. You are welcome to contact me with any questions at 415-710-8263.
March 25, 2012 – Oakland Running Festival, http://www.oaklandmarathon.com
April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
May 5, http://www.ocmarathon.com/The OC Marathon and Half Marathon
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
November 18, 2012 - The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe
All photos are from our Inspiration Point Run. Taken by Lauren G and Coach Stephanie
#1 - Julie and Rowens
#2 - Coach Stephanie and Amanda
#3 -  Lauren and Kiera. Yahoo! Kiera is back!
#4 - Lauren, Lizette and others stetching. Great form Lizette. Look at that nice straight back!
#5 - Miriam and Ellen enjoying Larabars after the workout
#6 - Pam S stretching
#7 - Ellen G just finished her run

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 #180
Start February 6, 2012

Words to live by:  If you always do what you've always done, you'll always get what you've always got. – Doug Kaufmann

Woman of the Week:  Amanda Moynihan – Going strong and you have already come so far!

Coach Stephanie’s Tip:  Take a moment, before the workout starts, to say hello to a Fit WOW Woman, someone whose name you don’t know yet. Isn’t it just common courtesy to get to know your teammates? And who knows? Something the two of you share may change your life!
----
Dear Ladies,
What a super workout week! On Wednesday, Michaela R helped me with the track workout in Walnut Creek. Christie, Jill, Michaela, and I warmed up at Las Lomas Track then the ladies ran and I timed. They did 8 400’s at a fast clip. And I mean FAST! This was Michaela’s first venture onto the track and she did a great job!

Mentor Robbi C led the Lake Merritt workout on Wednesday night. We had 3 new participants - Julie, Angela, and Tina. Welcome ladies! And thanks to Robbi for helping out. Did everyone have fun?

On Saturday, our Lake Merritt walking group, led by Mentor Christy G, had 7 women walk the lake at a brisk pace. Dawn, Willie, Michelle, Denise, Francina, Christy and I carried on a lively conversation along with a good pace. Francina and Denise, please come back! And Dawn, Michelle, and Willie, you ladies are amazing! They already did one lap before joining our group at 8:30!

Sunday was definitely the highlight of the week. Our run across the Golden Gate Bridge drew 25 women to Sports Basement at 8AM to head out and over! The weather was perfect! Read the comments on the Winners’ Circle to get a sense of the wonder of the day. Magical! Thanks, once again, to Lauren G for taking photos.

Training is picking up and I hope you all continue to train smart. This last weekend, some of you were out for 2 hours and 10 minutes.

Drinking and eating are an essential part of smart training and, as I have mentioned before, start adding energy at the beginning of your run and continue throughout. Do not wait until you feel tired because you then have a minimum of 20 minutes to fill before new nutrients get to work in your body.

Proper fueling is unique to each of us. However, you must try different things or you won’t know what works for you. My talk, this Saturday, for those of you who have access to the coaching calls, will be about training nutrition. Saturday, 4:30 PM, is the live call. I will send you a recording of it if you request and can’t be there for the live call. (These calls are available to Couch to Accomplished – Best of the Best, Mentors, and certain members). If you are not sure of your status, contact me through the Winners’ Circle.

This coming week, we are upping the ante a bit in the workouts. In other words, I am asking you to go a bit further or harder. Half marathoners will be doing the same distance as last week so I am asking you to run a bit harder (hills at Inspiration Point) or put in the additional 10 minutes (a full 2 hours and 20 minutes) if you are working from time, not miles.

Relay Team Trainees should be running 70 minutes this weekend. For best results you want to put in the time, if you are a novice, and not worry about speed. If you are experienced, you should be pushing the pace and working on technique.
Everyone please remember:

  1. Breathing
  2. Legs
  3. Arms

Get in the zone and work on those three pieces of your training, in that order. You will be a better runner if you do.

Whether you run Saturday or Sunday you will have hills to contend with. Remember what I have said about approaching hills. Be confident and you will do just fine!

7 Weeks to Blastoff! Go WOW Team!
Coach Stephanie

February Birthdays and Special Occasions

  • Kathleen G
  • Jana C
  • Lindsay J-E
  • Kristen B
  • Eileen K
Still on the Roster:
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 20% 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 at Emeryville Marina
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!
Say something nice about the WOW Team on Yelp, send me the link, and you will receive a gift from your loving Coach http://www.yelp.com/biz/go-wow-team-oakland
Coaching calls are now happening on Saturday at 4:30 PM. The phone number has not changed. I hope to hear from you.
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.
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:
#1 - Coach Stephanie prosthelytizing once again (prosthelytizing - the act of persuading (or attempting to persuade); communication intended to induce belief or action)
#2 - A meetup point on Sunday's Golden Gate Bridge run
#3 - About to cross the bridge on Sunday's run
#4 - One last hill before reaching the bridge
#5 - Pam S from last year's run on the bridge - Photos 1 - 5 taken by Lauren Ganes
#6 - Lauren G and Robbi C after 2011 Oakland Half Marathon. Photographer Unknown

If you want to make a comment, please do so on facebook. 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 #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.