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!

Track!

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For the week of December 25 - 31, 2011

Intermediate to Advanced – Track Workout – 10 - 20 minute warmup plus dynamic stretches. 1 mile with 2 min recovery X 2 (at your 10K race pace)* 4 laps jogging cool-down, Stretch.

WOW winners at the UN Peace Run, September 2011

Run/Walk – 10 - 20 minute walk/run or easy jog warm-up (depending on your speed) plus dynamic stretches, 1 mile with running 1 lap hard, one lap for recovery, half lap hard, half lap recovery X 2, 1 lap hard, one lap for recovery. Walk 1 lap then repeat. 2 laps walking or jogging cool-down, Stretch.

Walkers – 10 - 20 minute walking warmup plus dynamic stretches. Walk HARD for 1/2 lap, Easy 1/2 lap, Steady 1 lap. Repeat 3 – 4 times. Stretch.

Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you!

*If you don’t already know your 10K race pace, let’s talk!

Bring layers of clothing and water. WOW works out in rain or sun. Be prepared. If the weather is inclement, have a change of clothes in your car or near-by. After the workout is when you can get cold.

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

Track!

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For the week of December 19 - 26, 2011

Intermediate to Advanced – Track Workout – 10 - 20 minute warmup plus dynamic stretches. 1 X 800 with 1 lap recovery X 6 (at your 10K race pace)* 2 laps jogging cool-down, Stretch.

Emeryville Marina Marathon Madness Clinic August 2011

Run/Walk – 10 - 20 minute walk/run or easy jog warm-up (depending on your speed) plus dynamic stretches, 1 X 400 hard (running as much as possible) with 1 X 400 walking or walk/run for recovery, as needed. Repeat 6 times. 2 laps walking or jogging cool-down, Stretch.

Walkers – 10 - 20 minute walking warmup plus dynamic stretches. Walk HARD for 1/2 lap, Easy 1/2 lap, Steady 1 lap. Repeat 3 – 4 times. Stretch.

Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you!

*If you don’t already know your 10K race pace, let’s talk!

Bring layers of clothing and water. WOW works out in rain or sun. Be prepared. If the weather is inclement, have a change of clothes in your car or near-by. After the workout is when you can get cold.

Great Group

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These feisty, fit women, braved the Bay Area cold (OK, so we're wusses when it comes to COLD, REAL COLD!) and put in a solid 60 minutes or more at Inspiration Point yesterday.

Our trusty, competent photographer, and marathon coordinator, Lauren Ganes took the group photo.

Happy Holidays WOW Women! You are AWESOME!

Coach Stephanie

Free Survey

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Newcomers are eligible for a free 15 minute phone consultation with Coach Stephanie

Here is the link to get things going.

Be sure to visit our other website at Ask Coach Stephanie to learn about the online coaching program and free webinar that answers some of the common myths about "What is Holding you Back" from being the best you can, in running, and life.

December 19

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I want to invite you to our next free teleseminar about your successful training in the upcoming Oakland Run Fest. Train for the 5K, a leg of the relay, or the half marathon with the WOW Team. Here is the link to sign up Join our teleseminar

This online teleseminar will share some of the struggles that I went through before getting to a point where I could believe in myself and my ability as an athlete. As many of you know, I recently turned 60 and just qualified for the Boston Marathon. In high school I could not even run a mile and failed miserably when asked to try.

I will also talk about the transformation that came over me, as a result of realizing that I COULD CALL MYSELF A RUNNER!

And, during the call, I will share many of the tips that I have learned over the last 40 years of running and coaching, not because I am the best runner in the world, but because I want to give you the benefit of my experience so that you, too, can overcome your individual challenges and find that athlete within.

And finally, if you want to start from today and get moving with me and the WOW Team, we invite you to participate in this call, learn about me and my incredible team of women, and join us to train for the upcoming Oakland Running Festival, March 25, 2012.

What: From Couch to Accomplished. Train with the WOW Team.

When: Monday, Dec. 19, 7PM

How: RSVP at this link Join our teleseminar

I look forward to speaking with you soon!

Coach Stephanie

The Weekly Pep Talk

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The Weekly Pep Talk, December 13, 2011

Quote of the Week: "One is defeated only when one accepts defeat." - Marshall Foch

Woman of the Week:
Christy Gerren, Christy just keeps on going! One of these days she will fulfill that dream of completing a marathon…

Link to WOW Team Resources for Non Members and Members
Become a WOW Team Mentor

If you are an enthusiastic WOW Member who would like to share the benefits of WOW Membership with new members please consider being a MENTOR.

The basic requirements are that you care and will show up (we’ll work out a schedule ahead of time). WOW wants you for the upcoming season from January 7 through race day of the Oakland Running Festival in March. Here is the link for details.

Dear Ladies,

What a year! I am blown away by what you women have accomplished!

I was thinking about Iris, who just completed her fifth half marathon for the year. Are you impressed or what? Iris, you rock!

And then there’s Michaela. She had never run more than a 2 mile race and, within 7 days completed 2 hilly races, the first was 7.6 miles, the second 13.1! Incredible!

Now we can’t ignore Pam or Kathrina who, in May ran and walked a 5K with no prior race experience then went on to honor their teams by racing their legs off in the December CIM Relay – farther than either of them had ever raced before! Kathrina is talking marathon and I think she will do it. Pam and Kathrina, I’m lovin’ it!

How about Julie? Just about to turn 70 and competed in her first 2 half marathons in 2011! Can you believe it? When Julie turns 70, you ladies in the 70 – 79 category better watch out!

Now, the WOW Team is made up of women who are all like Iris, Michaela, Julie, Pa, Christy, and Kathrina. We work hard, we strive for personal goals, and we keep going.

Do you know why? Because the purpose of running with the WOW Team is not to run the fastest; it is to set a goal, get some feedback from a coach who really cares, train with your buddies, and keep moving for the rest of your life!

When I see the friendships that are created, like that between Heidi and Ellen (who have been with WOW for many years), who have weathered the ups and downs that life gives us, I am touched by the simplicity and significance of time spent together.

We share a bond far beyond that of miles and speed yet we are able to attain athletic goals, seemingly beyond our reach, through the camaraderie, support, and certainty that we are there for each other now and will continue to be there, week after week, for the foreseeable future.

WOW Women Rock! Here’s to a great 2011 and who knows what’s in store for 2012. I think we’re in for a MARVELOUS NEW YEAR!

Go for it! - Coach Stephanie

P.S. You new ladies who showed up at Lake Merritt on Wed or Sunday are getting an early start on training for the Oakland Half Marathon, 5K and Relay. Keep it up! Control the holiday SPREAD with exercise!

Recap Walnut Creek Half Marathon and 5K

Be sure to look on Facebook and our WOW Team website for the details. Lauren wrote a great Marathon Minute and took wonderful photos of the day! Congratulations Michaela R, Iris T, Julie Y, Sarah K, Fiona, Robbi C, and Rowena R!

Credit also goes to Eileen, Lauren and me for being out there in freezing temps to cheer on the troops. Temps were barely above freezing but it was well worth the frozen feet!

Sunday Celebration Recap

The party at Robbi’s house was lively and full of good talk and food! Lesley’s kale salad took first place and the recipe is on the WOW Team Facebook site. Rowena’s rice and seafood salad took a close second. Recipe please?

Check out the wonderful photos, recipes, and comments on Facebook. Thanks Robbi for hosting the party, Lauren and Ellen for taking photos; and each of you who brought the yummy food to share!

Happy December Birthday to Yael W, Robbi C, Noel Y, Dorothy D

Happy December Anniversary to Mayra M and Carlos

Interested in carpooling or contacting a member? Go to the Winners Circle (for members only) and get in on the dialog.

Need more information about the Oakland Running Fest? Check out the WOW Team website HOME Page and click around!

Upcoming - Mark your Calendars (not including the regular workouts. All details for all WOW Events and Workouts are posted on meetup)

Monday, December 19 – Online call about the Oakland Run Fest

December 24- 30 - No Official WOW Workouts (Arrange some through the Winners Circle?)

December 31 – Run and ORF Intro at Sawyer Camp

January 1 – 4 No official WOW Workouts

January 3, Oakland Marathon Training Talk at Sports Basement in Walnut Creek – 6:30PM

January 5, Online Training Call for Oakland Half Marathon and 5K with WOW Team Coach Stephanie

January 6, Mentors and Assistants welcome dinner at the home of Coach Stephanie

January 7, Training Clinic with Coach Stephanie at Chabot College – 10AM – 4PM

January 8, First day of training for the New Year! Meet your WOW Team Buddies! Start training for the Oakland Run Fest Half Marathon or 5K.

February 3, Runner's Feast – Winter Seasonal Dinner - WOW Team Member Lauren Ganes joins Coach Stephanie to offer a nutritionally balanced, training oriented, delicious Seasonal Dinner with recipes, nutrition information.

May 4, Runner's Feast - Spring - WOW Team Member Lauren Ganes joins Coach Stephanie to offer a nutritionally balanced, training oriented, DEELICIOUS Seasonal Dinner with recipes, nutrition information.

August 3, Runner's Feast - Summer - WOW Team Member Lauren Ganes joins Coach Stephanie to offer a nutritionally balanced, training oriented, DEELICIOUS Seasonal Dinner with recipes, nutrition information.

November 2, Runner's Feast - Fall - WOW Team Member Lauren Ganes joins Coach Stephanie to offer a nutritionally balanced, training oriented, DEELICIOUS Seasonal Dinner with recipes, nutrition information.

Be a WOW Mentor

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If you feel it is time to give something back and help you stay committed, in one more way, the WOW Team Mentor Program is right for you!

No special skills are needed. I ask that you:

1. Are currently or have, in the past, been a WOW Team Member and can be reliable enough to help out with at least 12 of the workouts between Jan 1 and the Oakland Run Fest at the end of March.

2. Help develop a workbook for mentors and assistant leaders by attending one or more online meetings and completing an exam based on the workbook.

3. Attend and assist at least 12 workouts before the ORF on March 25, or, in lieu of a workout, lead your own workout on a different day or different location, or host a social event. The WOW Team will promote it through our website, meetup and other social media.

4. Host a Success Team call at least twice a month (with the help of Coach Stephanie or a WOW Teammate)

5. Attend our ORF Orientation on January 8 in Emeryville

6. If you are currently a WOW Member you may join this program and become a mentor for no additional fee.

Benefits:

1. All Mentors will receive an additional WOW Team cap or shirt to be worn at all workouts and a Gymboss to use with the group workouts

2. Receive WOW Team Assistant Coach/Mentor Certification after completing the Assistant Coaching/Mentorship Program

3. Attend WOW Team Clinic on January 7 for free ($99 value)

4. Receive the satisfaction of helping other women find what you have through membership in our group and the super women who are in it!

Important Dates:

Monday, December 19, 7PM: Online call for potential trainees and mentees. Please plan to attend.

Monday, December 26, 9AM: Informal run and coffee after for potential mentors.

Thursday, January 5, 7PM: Repeat call for potential trainees and mentees. Please attend if you didn't make the first call.

Friday, January 6, 6:30PM: Mentor appreciation dinner at Coach Stephanie's house.

Saturday, January 7, 10AM: 6 hour clinic at Chabot College. Success in Training with Coach Stephanie (optional).

Sunday, January 8, 8AM: First day of training in 2012. All Mentors need to be there if at all possible.

$99 – Become a Certified WOW Team Mentor/Assistant* *For past WOW Members (and some drop-ins), you are invited to become a mentor to new members.

Price covers the period from now through March 25, 2012 and will then roll over into $24.95/month. Sign on any time from now through December 31, 2011. Attend as many workouts as you can.

Marathon Minute

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MARATHON MINUTE, December 12, 2011 Article and photo by Lauren Ganes, Marathon Coordinator

CELEBRATION!

Bravo! to our Walnut Creek Half Marathoners, and 5K runners! Saturday was very cold, but the WOW Team had much to celebrate! Rowena came in very strong running the 5K.

Sara K came in under two hours!

Robbi C finished very strong with a PR of 2:18, way to go Robbi! She was followed by Michaela and Fiona, and this was Michaela’s first half marathon!

Then came Iris moving across the finish line to pick up her two medals. Iris just completed 5 half marathons in one year!

Julie finished ahead of her prediction and celebrated with pictures at the finish line with Robbi and Iris.

Coach Stephanie, Eileen and Lauren braved the cold weather to cheer on and celebrate with the WOW Team runners.

Between CIM and the Walnut Creek Half, December has been a very busy month.

Now it’s time for some relaxed running before we get ready to train for the Oakland Half Marathon, or Oakland Relay at the end of March.

Happy Holidays WOW TEAM!

Weekend Update

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Hello Everyone!

Just a few, quick reminders and updates for you since we have a full weekend.

Race Day Tomorrow! - Michaela, Fiona, Robbi, Iris, Dana, Miriam, Julie, Aarti, and Rowena - How about an informal meeting at the bag check area at 6:30 AM. Jen Garcia (WOW Team Coach) will be there and will take a photo of all of you before you head off to the start line. Wear your WOW Shirts and caps, if possible. Go for it Ladies! Have a super race! We'll be watching for you at the finish line!

Saturday, December 10 - Walnut Creek Half Marathon and 5K/10K Racers will be out there bright and early. Supporting WOW Members including Coach Stephanie, Lauren G, and Eileen will meet at the bag check area, immediately after the half marathon starts (7AM). Supporters wear your WOW Shirts, caps, and bring WOW posters (from CIM) to cheer on our racers as they come through the finish line. The 5K racers will be done with their race by 7:30 or so while the half marathoners will take about 2.5 - 3 hours.

If you are not there by 7AM, try to be at the Bag Check Area by 9:00 and we'll all head back to the finish line to cheer on the half marathoners.

Sunday, at 8:30AM Coach Stephanie will lead an informal run around Lake Merritt (something new)! Depending on who shows up, we may run into Piedmont instead of the standard route around the lake. Note: 8:30 start time!

Sunday at 4:00 all WOW Members and guests are invited to Robbi's House in Berkeley to celebrate a year of fun and fitness! Bring a friend. Please RSVP on meetup. Bring a dish to share with 5.

That's it for now. See you soon! Go WOW Team Racers!

Marathon Minute - WC this weekend!

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MARATHON MINUTE
by Lauren Ganes, Marathon Coordinator

December 7, 2011 WOW WOMEN RUNNING WALNUT CREEK HALF MARATHON THIS WEEK-END!

On Saturday WOW Team member Iris will be picking up 2 medals! This will be her fifth half marathon of the year, and she only needed four, to earn the special medal for the Nor-Cal Series. Way to go, Iris! You are truly an inspiration!

Scenes from CIM Relay include Beth W, Michaela R, Julie Y, and Robbi C. Go for it Ladies!

Iris, Julie, Robbi and Michaela participated in the CIM relay, and they are now following up that race with the Walnut Creek Half marathon. That is two races within one week. You ladies are amazing!

We wish all the WOW members including Rowena, Dana, Aarti, Miriam, and Fiona good luck with their races in Walnut Creek.

Remember to bring some liquid with you, gels and shot blocks, too. Don’t go out to fast, focus on your breathing, and remember Coach Stephanie’s advice for running the hills.

We can’t wait to cheer for you as you cross the finish line with a smile on your face. Look for the bright pink WOW posters. We'll be rooting for you!

GO WOW WOMEN!

Track!

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WOW Team track workout for the week of December 5- 11, 2011

Warm-up 10 - 20 minutes. To include jogging and dynamic stretches

Run 4 consecutive laps at a 10 min/mile pace (2'30" per lap)

Move right into 4 consecutive laps at 9 min/mile (2'15"/lap)

Move directly into 4 consecutive laps at 8'40"/mile (2'10"/lap)

Move directly into 4 consecutive laps at 8'20"/mile (2'05"/lap)

Finish with 4 consecutive laps at 8 min/mile (2 min/lap)

If, at any time, you cannot attain the times required, revert to the previous laps and continue at that level with 400m RI inbetween

Complete 3 or 4 sets and cool down with 2 - 4 easy laps

Stretch

You're done!

* Your designated pace is based on your timed 2 mile or other race time. Contact us on facebook if you have questions about this.

Running Hills

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Especially for our Walnut Creek Half Marathon Ladies...

I want to discuss hills with you because your ability to handle the hills will be a major part of your race day success.

The course is gradual uphill for the first half and then, basically turns around and heads back where you came from. We have talked about breathing being the director for you and this is most important on hills.

Get into the rhythm that allows you to breathe comfortably and deeply and stay at that rhythm! On the gradual uphill part your stride will be a “little” short. On the steeper uphill part, your stride will be even shorter.

This is how you control your level of effort. Shorter stride equals less effort on a hill!

On the downhill, be sure to let yourself “fall” as much as possible to use gravity as an aid. Don’t hold back! Relax your arms, fall down the hill, pass people!

The Weekly Pep Talk, Dec. 5, 2011

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The Weekly Pep Talk, Dec. 5, 2011 by Coach Stephanie

Quote of the Week: My head gets in the way sometimes: I latch onto something (an ache, feeling tired, etc.) and can't stop focusing on it. In those moments I have to literally force myself to think of something else - a mantra that makes me feel strong, a good song that transports me to a moment in time or that I can sing, a cute guy passing me on the path. Any one of these will usually get my mind in a better place so I can finish the run. Sometimes I play the grateful game - notice the beautiful scenery and thank the universe that I am healthy enough to get up and run today without issue. Not everyone has that luxury. -LeeAnn Webster, RW Challenger

Women of the Week: Michaela, Iris, Robbi, and Julie
Photo of Aisling F, Filomena B, and Coach Stephanie at the finish of CIM. Photographer, Kosheno M

Dear Ladies,

I have to start off by thanking Michaela, Iris, Robbi, and Julie who ran this past Sunday and will also be running this coming Saturday. You are awesome! Not only are you total studs (female style) but you follow through with your promises and help out when called upon, even at the last minute. Thanks to each of you and good luck this weekend!

Recap CIM: Lauren wrote a great recap on our website and besides that we’re posting fanatics about this on facebook. What an amazing day and incredible group of women. Get the details by following these links – Facebook and Go WOW Team

As most of you know, I was the only one who ran the full marathon. Here are the women who participated in the relay - Lauren G, Beth W, Julie Y, Linda (Fiona’s sister), Aisling F, Ann R, Filomena B, Iris T, Heidi H, Ellen G, Kosheno M, Robbi C, Kathy (Beth’s friend), Kathrina W, Pam S, Michaela R

We have said a million things about the weekend already and they are all fantastic. It was truly magical!Read about them on facebook and this website. They're so amazing! Special congratulations to Michaela, Pam, and Kathrina, who had never run that far before!

I want to add how much it meant to me to hear your voices calling out my name as I ran by the relay exchange points. I know you were all a bit surprised by how well I was running. To hear your enthusiasm and see your arms reaching up in celebration was so meaningful! I felt like you were all there helping me run!

When Ellen ran up alongside me, at the 20 mile point, I was so emotional I started to cry! I was going to run my fastest marathon in thirty years and you were all there for me, cheering me on. It was much more than a race for me and YOU, each one individually, and all of you, as members of the WOW Team, filled me with an emotion I haven’t felt in a long time. It was a feeling of belonging and being better because of the people who cared about me.

I must thank the women who viewed from the sidelines and took time out of their busy lives to support each of us. Thank you Elaine and Laura. Next year, barring the unknown, I’m sure we will see both of you on a relay team. Laura’s photos on our facebook page tell a wonderful story.

I also want to thank Robbi and Lauren for handling details of the weekend so that I could focus on the run. Lauren, especially did so much footwork and scrambling to make it all happen, she deserves a medal!

You are an amazing group of women and we belong together. We are better because of each other. Go WOW Team! And Thank You from the bottom of my heart for the gift you gave me on Sunday.

Loving it,
Coach Stephanie

Who is running Walnut Creek? As it now stands I think we have four women doing the half marathon and a handful doing the 5K. Please let me know if I’ve missed your name.

Half Marathoners include Robbi, Julie, Michaela, Fiona?, Dana, and Iris

5K Racers include Aarti and Rowena

Please make sure that you check the race website for expo information, when to pick up your bib, starting time, aid stations, etc. Several of us WOW Members will be there on race day to cheer you on! Since this is a first year event I recommend covering your own bases in terms of water and snacks for the course. There are many ways that races can make mistakes. Some, we can control. The fueling part is one of those.

So, plan enough GU, shot blocks, or whatever snacks you have trained with to cover your needs on the course. Also bring a minimum amount of water that you may need, just in case the aid stations run out or are too busy or are just not organized.

Running Hills - Please refer to the post on our website as this will be an essential part of your successful race this weekend...

For all of you racers, including the 5K, we will be out there looking for you and cheering you on. If any of you might want a pacer, talk to one of us. We’re here for you.

Let me know if you have questions by posting them on the Winners Circle, if possible, since others may have the same question or comments.

Have a super race!

Come to the party on Sunday – Details on our meetup site. Sunday December 11, 4 – 7. Bring a dish, bring a friend. Let’s celebrate a great year!

New Members – Welcome to new member this week Cynthia Bagby. Go Cynthia!
OTHER STUFF:

Check the posts on our website for all kinds of new stuff. Also click on the tabs at top for our WOW Calendar and Oakland Run Fest Training Details.

Check the meetup site – All workouts are posted on our main Meetup site. Please RSVP!

WOW Team Calendar – It’s on our website and is pretty together through the end of January with some additional info, further into 2012.

What are you most proud of? Please let me know what is your proudest fitness accomplishment for 2011, as related to your WOW participation, AND all the races you did in 2011. I need this information by Friday, December 9, for your special certificate for each of you to be presented on Sunday.

Interested in carpooling? Go to the Winners Circle and get in on the dialog.

Upcoming - Mark your Calendars (not including the regular workouts. All details are posted on meetup)

Saturday, December 10 - Walnut Creek Half Marathon and 5K!

Sunday, December 11 - WOW Team End of Season Party and informal run at Lake Merritt

Monday, December 19 – Online call about the Oakland Run Fest

December 24- 30 - No Official WOW Workouts (Arrange some through the Winners Circle?)

December 31 – Run and ORF Intro at Sawyer Camp

January 1 – 4 No official WOW Workouts

January 3 - Oakland Marathon Training Talk at Sports Basement in Walnut Creek – 6:30PM

January 5 - Online Training Call for Oakland Half Marathon and 5K with WOW Team Coach Stephanie January 6, Mentors and Assistants welcome dinner at the home of Coach Stephanie January 7 - Training Clinic with Coach Stephanie at Chabot College – 10AM – 4PM

January 8 - First day of training for the New Year! Meet your WOW Team Buddies! Start training for the Oakland Run Fest Half Marathon or 5K.

February 3 - Runner's Feast – Winter Seasonal Dinner - WOW Team Member Lauren Ganes joins Coach Stephanie to offer a nutritionally balanced, training oriented, delicious Seasonal Dinner with recipes, nutrition information.

May 4 - Runner's Feast - Spring - WOW Team Member Lauren Ganes joins Coach Stephanie to offer a nutritionally balanced, training oriented, DEELICIOUS Seasonal Dinner with recipes, nutrition information.

August 3 - Runner's Feast - Summer - WOW Team Member Lauren Ganes joins Coach Stephanie to offer a nutritionally balanced, training oriented, DEELICIOUS Seasonal Dinner with recipes, nutrition information.

November 2 - Runner's Feast - Fall - WOW Team Member Lauren Ganes joins Coach Stephanie to offer a nutritionally balanced, training oriented, DEELICIOUS Seasonal Dinner with recipes, nutrition information.

Resources for all interested readers: To RSVP and read the details of our weekly workouts throughout the Bay Area go to http://meetup.com/GoWOWTeam General information about the WOW Team and tips on training and fitness go to the WOW Team website at http://GoWOWTeam.com

Annual calendar of all WOW happenings go to http://GoWOWTeam.com/calendar (check back the week of the event as some posts may change)

Post questions or comments on Facebook

The Weekly Pep Talk - Weekly updates and encouraging words from Coach Stephanie. Fill out the application on our website at Go WOW Team (link url above)

Resources for WOW Members Only
Contact Coach Stephanie and other WOW Team Members Private Group The Winners Circle (secure site limited to members only). You must be a friend of Coach Stephanie to join our members’ only group. Go to http://facebook.com/StephanieAtwoodPersonal and become my friend. We are then able to invite you to our members group.

Training Programs - WOW Members must have the password for free training programs and race discounts.

BEYOND OUR WILDEST EXPECTATIONS

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CIM 2011- Marathon Minute
by Lauren Ganes, Marathon Coordinator

BEYOND OUR WILDEST EXPECTATIONS

Our beloved Coach Stephanie beat the WOW relay teams with a time of 4:03:53! Coach Stephanie reached a time that she never expected. She anticipated a time under 4:25, and was so pleased with her ability to run at an average pace of 9:17 per mile! She proved her point of being able to train for a marathon and fit it into a very busy and hectic lifestyle. We are so lucky to have such an incredible Coach to inspire us, and lead the way to our staying fit.

Beyond their expectations were Julie Y, Pam and Kathy W finishing the first leg of the marathon relay. Julie arrived way ahead of schedule just as we were getting off the warm bus. She was followed a little while later by the beaming Kathy W and Pam S, having completed their first 10K, ever! Way to run, ladies!

The following people were delighted with their accomplishments, having all run strong races: Robbi C, Lauren G, Beth W, Ann R, Aisling F, Kosheno M, Filomena B, Heidi H, Michaela, Iris, Ellen, Linda, and Kathy M.

And thank you Laura L for coming up to cheer us all on, and take photographs. We are lucky to have such devoted teammates!

Congratulations to all the participants, with our “hats off” to Coach Stephanie for an incredible feat.

Coach's Note: Lauren had a great run, too, after coming off a long term injury. Way to go Lauren!

Be sure to catch more comments and photos on Facebook at Go WOW Team

Train - Oakland Half Marathon & 5K with WOW

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Join the WOW Team – the ONLY women’s running, walking, training group that covers the entire Bay Area, in your choice of ways to learn about the WOW Team and its women-only training programs including the upcoming Oakland Half Marathon and 5K.

Registration, Information, and more. Click here
WOW Team Benefits:
  • Free Drawing - All women who are members of the WOW Team (including Couch to Accomplished, WOW new subscribers and ongoing membership) by December 31, 2011 are eligible for a drawing for free entry into the race of their choice at the Oakland Running Fest so signup soon! Get training with the best and most Fit Women of the World, the WOW Team!*

  • Up to 7 workouts a week throughout the East Bay, San Francisco, and the Peninsula including weekdays, Saturdays and Sundays. Attend all or whichever you choose.

  • Half Marathon and 5K Daily Training Program, written specifically for the WOW Team by Coach Stephanie. Each day explains what you need to do including running, cross training, and rest days

  • Long distance, tempo, and track workouts

  • Woman focused program designed by professional running coach and award winning trainer and competitor, Stephanie Atwood

  • Inspiring WOW Mentors and Assistants

  • Running, Run/Walking, and Fitness Walking (8 min to 18 min/mile) Training Programs

  • Invitation to the Winners Circle – WOW’s online, private membership forum

  • 6 Online, self-directed, audio and slide educational modules taking you from the couch all the way through race day training and beyond

  • WOW Team t-shirt, water bottle and WOW Team Challenge Goodies

  • Optional online coaching, one on one personal training, and individual goal setting through our Couch to Accomplished Program

  • The best group of women to work out with in the whole world!

    • Drop-in participation is also possible. Join our meetup site for details.

    *To be eligible you must be on our mailing list called “Interested in Fitness” and a current subscribing WOW Team Member by December 31. Not sure if you are on our list? Go to our website at GoWOWTeam.com and enter your email address in the application on the right. It will tell you if you are already subscribed.

    As the OFFICIAL Women’s Training program for the Oakland Running Festival you can get a head start by joining us now. WOW Women workout year-round. However, you can wait until January 8, 2012 and still participate in the 12 week training program, if you prefer.

    Registration, Information, and more. Click here
    Free Survey - Please take our free, fitness survey. Here is the link.

    The Weekly Pep Talk

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    For November 29, 2011 through the next edition.

    Dear WOW Team Members and Interested Readers,

    We have so much to be thankful for yet it can also feel overwhelming when we consider what life has handed us.

    I want to focus on being thankful.

    I am personally very thankful that my move is OVER! And I want to thank all of you for putting up with me and my scattered ways. When I succumb to the downside of life, I can certainly be bummed out and my move had alot of downside to it.

    But, it is interesting, when I get out and do something positive (for me or others), it makes me feel better! I don't think I'm unique in this. Being grateful, thankful, and taking action on it is a good way to get out of feeling bad. So, let’s move together because it is a positive experience for all of us.

    I had 2 great weekend workouts. Thanks to Elaine and Ann for the company at Sawyer Camp on Saturday. And thanks to Julie, Iris, Heidi, Kathrina, Pam, Eileen, and Rania for running with me Sunday from Sports Basement. All of you except Rania are running CIM next week! Go for it!

    Lauren and Robbi have sent out CIM details so we are a happening thing! New member Michaela R stepped in at the last minute as a sub and we are so excited! Welcome Michaela! The rest of you all know how proud I am of you. It should be fun...

    For those of you who are running Walnut Creek, next week is a taper week. The relay team will use the relay as their workout. Any of you who are not running at CIM should put in 90 minutes (half marathon) or 60 minutes (5K). We’ll do the alternate run on Saturday at 8:30 AM at Lake Merritt to coordinate with Christy’s fitness walking group. I will be there, too, but will not run. Maybe I’ll walk if I need a little calming down before the marathon on Sunday.

    I am excited and bit nervous too, about the marathon this weekend. Thank you all for your support!

    Let's do this!
    Coach Stephanie

    New Members: Check the post on our website at http://gowowteam.com

    More info about CIM>? Go to our website

    Interested in carpooling? Go to the Winners Circle and get in on the dialog.

    Need more information about the Oakland Running Fest? Check out the WOW Team website.

    December and the new year are full of amazing opportunities for WOW Women!

    Upcoming - Mark your Calendars (not including the regular workouts. All details are posted on meetup)

      Informal workout for non CIM Runners at Lake Merritt on Saturday, Dec. 3, up to 10 miles (WC 1/2)
      Next Sunday, December 4, CIM Relay and Marathon!
      Saturday, December 10 - Walnut Creek Half Marathon and 5K!
      Sunday, December 11 - WOW Team End of Season Party and informal run at Lake Merritt
        Monday, December 19 – Online call about the Oakland Run Fest
        December 24- 30 - No Official WOW Workouts (Arrange some through the Winners Circle?)
        December 31 – Run and ORF Intro at Sawyer Camp
        January 1 – 4 No official WOW Workouts
        January 6, Mentors and Assistants welcome dinner at the home of Coach Stephanie
        January 7, Training Clinic with Coach Stephanie at Chabot College – 10AM – 4PM
        January 8, First day of training for the new year! Meet your WOW Team Buddies! Start training for the Oakland Run Fest Half Marathon or 5K.
        February 3, Runner's Feast – Winter Seasonal Dinner - WOW Team Member Lauren Ganes joins Coach Stephanie to offer a nutritionally balanced, training oriented, delicious Seasonal Dinner with recipes, nutrition information.
        May 4, Runner's Feast - Spring - WOW Team Member Lauren Ganes joins Coach Stephanie to offer a nutritionally balanced, training oriented, DEELICIOUS Seasonal Dinner with recipes, nutrition information.
        August 3, Runner's Feast - Summer - WOW Team Member Lauren Ganes joins Coach Stephanie to offer a nutritionally balanced, training oriented, DEELICIOUS Seasonal Dinner with recipes, nutrition information.
        November 2, Runner's Feast - Fall - WOW Team Member Lauren Ganes joins Coach Stephanie to offer a nutritionally balanced, training oriented, DEELICIOUS Seasonal Dinner with recipes, nutrition information.
      Resources for all interested readers: To RSVP and read the details of our weekly workouts throughout the Bay Area go to http://meetup.com/GoWOWTeam

      General information about the WOW Team and tips on training and fitness go to the WOW Team website at http://GoWOWTeam.com

      Annual calendar of all WOW happenings go to http://GoWOWTeam.com/calendar (check back the week of the event as some posts may change)

      Contact Coach Stephanie and other (non-member) women interested in the WOW Team at http://facebook.com/GoWOWTeam (public site, open to everyone)

      The Weekly Pep Talk - Weekly updates and encouraging words from Coach Stephanie. Fill out the application on our website at Go WOW Team (link url above)

      Resources for WOW Members Only Contact Coach Stephanie and other WOW Team Members Private Group The Winners Circle (secure site limited to members only). You must be a friend of Coach Stephanie to join our members’ only group. Go to http://facebook.com/StephanieAtwoodPersonal and become my friend. We are then able to invite you to our members group.

      Training Programs - WOW Members must have the password for free training programs and race discounts.

      More coming. I am excited about this weekend and want to get this out to all of you terrific women. We are going to have a ball!

      Go WOW Team! - Coach Stephanie

      Oakland Run Fest Clinic

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      Welcome to 2012 Training with the WOW Team and Coach Stephanie! This is your time to learn or review the basics, determine your individual starting point, meet Coach Stephanie, new running buddies,and get totally psyched for the 2012 season! For women only!

      What: 6 hour clinic to jump start your 2012 running, fitness season

      Where: Chabot College

      When: January 7, 10:00AM to 4:00PM

      What is included:

      1. Half Marathon and 5K Day by Day Training Programs
      2. WOW t-shirt or cap
      3. Demo and explanation of run/walk technique and if it's right for you
      4. Determine your 2012 starting point for training and realistic race goals
      5. Pre and post stretching techniques and why they matter in a workout
      6. Explain and practice the purpose of track workouts
      7. Explain and practice what a tempo run is about
      8. Explain and practice technique for endurance runs (or run/walk)
      9. Understand cross training and learn some suggested activities
      10. Understand the essential component - REST
      11. 6 hours of instruction and activity to get your training off to an excellent start, whether novice or intermediate runner (or run/walker)
      12. Taught by USATF and RRCA Certified Running Coach and Masters Runner Stephanie Atwood
      13. Bonus - From Couch to Accomplished 6 Online Learning Modules, taking you from the basics through the secret to lifetime running and fitness success, written by Coach Stephanie*

      Details:

      Whether you are training for the Oakland 5K or the half marathon, or just want to kick start your 2012 training, this clinic will get you going strong.

      You have made a great choice to train with Coach Stephanie and WOW! We are the greatest group of women in the whole world! And we like to move!

      If you are a novice, WOW will get you up and running and understanding the requirements of training - both terminology and application- and how to finish a race with confidence.

      If you are an intermediate runner, we will help you determine a realistic race goal based on former pace and distance and how to improve with a plan

      We will practice warming up, discuss the three elements of our running program (and any good training program) - speed, tempo, and endurance - and their purpose for training; we will learn some stretches - both dynamic and static; go over cross training - what is acceptable and why: and more!

      We will be moving and listening so bring layers, a pen or pencil, some snacks and water.

      You are in for an activity filled day of learning, culminating, if you wish, in the Oakland Run Fest 5K or Half Marathon. Welcome to WOW!

      Class will last about 5 - 6 hours so bring layers and eat before you arrive!

      Coach Stephanie will have your WOW t-shirt or cap available at the clinic. Go WOW Team!

      Clinic Only Price: $99 RSVP and pay on Meetup

      WOW Team Basic Member Discount Price - $49 RSVP here w/o paying and WOW will bill you

      Best of the Best, Couch to Accomplished Members - FREE! Just RSVP here and you are good to go!

      More details on WOW? Go to our website home page and scroll over the different tabs at the top.

      *Ready to sign up? Want to see a bio of Coach Stephanie? Follow this link

       

      Go WOW Team! I hope to see you on January 7!

      Coach Stephanie