I thought you might like the article I wrote about The WOW Team in my examiner column this week. Follow the link. Thanks!

Free Running Groups

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

Debbie T and River K at Kaiser Half Marathon

The WOW Team track workouts this week will continue to push you. For a half marathon there is not much of a taper required so we're still trying to get the full enchilada out of each of you.

Novice Track Workout - 10 min warm-up, 6 X 400 hard with rest until intermediate group is also rested, 10 min cool-down, stretch

Maintenance and "Veg-out" long day at work Workout - 10 min warm-up, 1 lap hard, 1 lap easy, 10 minutes easy at end, stretch.

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

1 fruit serving. Added fiber to make you feel full. Only 60 calories.

Bonus!! In addition to your comments about trim®, please copy and paste this sentence with your comments - I work out with Coach Stephanie and The WOW Team. Follow our progress at http://gowowteam.com   and you will also receive a coupon for a free bottle of your flavor choice - from Coach Stephanie. Enjoy!

http://www.facebook.com/TreeToptrim

Follow The WOW Team on facebook, too! Go WOW Team!

Be our fan!

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

Go WOW Team! Go Kerry

March 9- Hi Stephanie - I do appreciate your dedication to women in the East Bay. Thank you for that. But I feel I can get my work outs in for free running with Fleet Feet and other free groups. Can you please take me off your email list? Thanks again, Jessica

Hi Jessica - Thank you for the nice note. I always wonder why people talk about getting their runs for free. Of course, running and moving is free to all of us, as long we take advantage of it. What a gift!

The final piece is the group dynamic. If you fit into a group, whether it's free or paid, it's a great feeling. If you don't fit in, it's time to go elsewhere.

If you want to honor being able to move, you have many ways to do it - The WOW Team, my individual coaching, or all the other options that have nothing to do with me or The WOW Team. I wish you well and I truly hope you take advantage of fitness through movement while you have the gift. Who knows when it may be taken away? Best, Coach Stephanie

Hi Brenna, Go to http://gowowteam.com/directions/sawyer-camp-trail-san-mateosan-bruno/ and follow the link on the page. It pinpoints where we meet. You'll like the place. Very cool...Coach Stephanie

Love those WOW Team t-shirts!

February 21, lululemon hosts our Lafayette Reservoir Workout 

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

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

Dear WOW Members and Interested Readers,

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

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

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

Work out with The WOW Team. It's fun!

For the Week of March 8-14, 2010

Join The WOW Team - Fit Women of the World for fun and some honest sweating as we walk or run our way to lifelong fitness.

Here's what WOW is up to this week.
Wednesday, 6:30 PM Piedmont High School Track for all abilities

Thursday, 6:30 PM Las Lomas Track in Walnut Creek. Track for all abilities

Saturday, 8:00 AM, SF Zoo - Java Beach on Sloat. 60 minute tempo run. Runners only.

Sunday, 8:00 AM. Two separate locations:

• 5K - 60 minutes*
• Novice Half Marathoners -3 hours, 20 minutes or 14 miles, whichever comes first
• Intermediate Half Marathoners - 14 miles (1 miles warm-up) plus 13 miles steady pace

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

Link to Walk on Sunday, March 7

The WOW Team now offers foam rollers, resistance bands, and other items for sale. This is really new and we're excited to offer quality products to our readers. You will need to order these products online as WOW has no in-house inventory. Thank you!

WOW is working with Perform Better to sell exercies products that Coach Stephanie uses with her personal training clients and boot camps.

First recommendation:
Eva Foam Rollers - We recommend the 36", 3 foot version ($39.95) They're not too expensive and the longer type has more options.

Second recommendation:
The Stick ($19.95) You don't necessarily need both of these items but, if you have a little extra cash, I think they're both good to have on hand. The stick is smaller and gets into those little areas like your soleus and under your foot where the big rollers can't reach easily due to their size.

Click on the photos above or follow this link for a general online catalog http://www.performbetter.com?kbid=3673

If you haven't visited this site yet, please do so soon! It is written by our own WOW Member Kerry S and is a delightful description of Kerry's young and enthusiastic impressions about running.

http://simplyrunningonfaith.wordpress.com/

The photo above shows Kerry (in white WOW shirt) right in the center of the front row.

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

Everyone warms up together then we will do a ladder.

Everyone - 1X400

Rest 1 minute
If finished under 2' 30" next section is 1X800
All others do 1X400

Rest 1 minute
If previous finish time is under 5 minutes, next section is 1X1200
All others do 1X800

Rest 1 minute
If finish time is under 7 1/2 minutes, next section is 1X1600
All others do 1X800 or 1X1200 (according to ability)

Rest 1 minute
If finish time is under 10 minutes, next section is 1X1200
All others do 1X400 or 1X800 (according to ability)

Rest 1 minute
If finish time is under 7 1/2 minutes, next section is 1X800
All others do 1X400

Rest 1 minute
Everyone finish with 1X400

Cool down with 1 or 2 easy laps plus stretching

Please confirm that you have read this by replying below.

We are meeting at The Berkeley Marina, Sea Breeze Market, for our 13 mile workout this Sunday, March 7.

This is a change from the practice course hosted by The Oakland Running Festival in downtown Oakland. Please make a note of it!

Where: Berkeley Marina, corner of University Avenue and Frontage Road

When: 8:00 AM, Sunday, March 7

Link:

Map:
View Larger Map

Listen up. This stuff is important!

For the Week of March 1-7, 2010

Here's what WOW is up to this week.
Join The WOW Team - Fit Women of the World for fun and some honest sweating as we walk or run our way to lifelong fitness.

Tuesday, 6:00 AM Kezar Track, San Francisco, 60 minute intervals for runners only. Must RSVP by Monday at 9:00 AM

Wednesday, 6:30 PM Piedmont High School Track for all abilities

Thursday, 6:30 PM Las Lomas Track in Walnut Creek. Track for all abilities

Saturday, 8:00 AM, Sawyer Camp, San Mateo. All Abilities Welcome

Sunday, 8:00 AM. Practice at The Berkeley Marina. Meet at Sea Breeze Market

For directions and details on the routes, look at the Directions Tab at the top of the home page

• 5K - 60 minutes*
• Novice Half Marathoners - 3 hours or 13.1miles, whichever comes first
• Intermediate Half Marathoners - 13.1 miles (1 miles warm-up) plus 12.1 miles on pace

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

Go Ellen Go!

The Weekly Pep Talk - February 22-28, 2010

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

Dear WOW Members and Interested Readers,

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

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

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

I need:

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

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

We have new photos from Lafayette Reservoir on facebook

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

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

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

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

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

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

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

Beyond Training - Running and Racing Your Best

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

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

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

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

Race Discounts

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

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

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

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

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

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

Coach Stephanie - coachstephanie@gowowteam.com

* * * * *

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

Stretch and massage to break up knots

Photo from inmagine.com

I read an article the other day about Sara's calf situation. It is called acute, chronic something and has to do with knots in the calf muscles that come on instantly and with debilitating, excruciating pain.

Evidently you build up knots in the muscles and they need to be kneaded out, literally. Deep tissue massage or "The Stick" or even a wooden dowel to dig into those muscles and break up the knots.

Stretch those muscles and warm up slowly 5 - 10 minutes, also cool-down and stretch after.

A good exercise is the stair stretch - up on toes then lean heel over edge of stair and stretch out your calves. Repeat several times.

10 min warm-up, 10 X 400m with 400m RI, 10 min. cool-down, stretch.

Go for it!

Thank you lululemon WC - The WOW Team loves you!

Dear Lindsay, Sylvia, Junell, Ashley, and All you Wonderful lululemon Staff,

Thank You!!

The WOW Team had such a great experience at Lafayette Reservoir. The food was magnificent and scrumptious! The organization was terrific (gazebo, big help) and, in spite of the rain, spirits were HIGH!

You are AMAZING!!

To Fitness, Friends, and Great Food! Coach Stephanie and the entire WOW Team

Here's what WOW is up to this week. Join The WOW Team - Fit Women of the World for fun and some honest sweating as we walk or run our way to lifelong fitness.

Tuesday, 6:00 AM Kezar Track, San Francisco, 60 minute intervals for runners only. Must RSVP by Monday at 9:00 AM

Wednesday, 6:30 PM Piedmont High School Track for all abilities

Thursday, 6:30 PM Las Lomas Track in Walnut Creek. Track for all abilities

Saturday - 8:00 AM, Great Higway at Judah. Tempo Run 60 minutes, Runners only

Sunday, 8:00 AM. Two separate workouts

• 60 minutes to 12 Miles at Sawyer Camp, south of San Francisco
• 60 minutes to 12 Miles at Arbolado Park, Walnut Creek

For directions and details on the routes, look at the Directions Tab at the top of the home page

An enthusiastic WOW Member

Oakland Running Festival Trainees. Here is this week's long run/workout

• 5K - 60 minutes*
• Novice Half Marathoners - 2 hours 40 minutes or 12 miles, whichever comes first
• Intermediate Half Marathoners -  12 miles (1 miles warm-up) plus 11 miles on pace

• Your First 5K = Walk/Run 60 minutes total, 5 minutes warm-up, 30 minutes brisk, 25 minutes cool-down
• Run/Walk 1/2 Marathon = 2 hrs
• Run 1/2 Marathon = 11 miles (includes 5 min walking warm-up)

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1. A bicyclist or two to mark the course in the morning. Time requirement (6:30 to 8:00 AM approximately)
2. People to “man” the aid station at 6 miles (approximately). This can be any age. We’ll offer water, energy drink, gu, and oranges (maybe). This could be an individual, a family, friends, whatever. Time requirement from (8:00AM to 10:00 approximately).