Tag Archives: 60 minutes

The Weekly Pep Talk Issue 275 Start April 13, 2015

WPT 275 by Coach Stephanie Atwood

Quote of the Week: “Failure to plan means planning to fail.” – Brian Tracy

WOW Woman of the Week: Let’s give a shout out to Janet McGee. Special lady who drives over from SF on a regular basis to join us. We like it when you join us Janet. Come often!

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April Birthdays – Rebecca Novick, Elke Russell, Karin Tulloch, Jen Wuest, Kosheno Moore Takahashi, Emily Tharp, Colleen Blakelock, Julie Traylor-Cruz. Happy Birthday ladies

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Coach Tip of the Week: Three purposeful workouts a week. This will get most of us where we want to be. Continue reading The Weekly Pep Talk Issue 275 Start April 13, 2015

The Weekly Pep Talk Issue 274 Start March 29, 2015

Quote of the Week: “If I can imagine it, I can achieve it.” – Anthony Robbins

WOW Woman of the Week: Shout out to returning Member Kathrina Weekes! Now you have to come see us a bit more often, OK? Promise? Is the See Jane Run 5K on your list for this year?

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April Birthdays – Rebecca Novick, Elke Russell, Karin Tulloch, Jen Wuest, Kosheno Moore Takahashi, Emily Tharp, Colleen Blakelock, Julie Traylor-Cruz. Happy Birthday Ladies 

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Coach Tip of the Week: Race let-down. It is common to put a lot of effort and expectation into your race training. Distance doesn’t matter. It is the mental, emotional commitment that you put into your training that makes reaching that goal truly important. When it’s over, then what?

It is extremely common for a sense of let-down and loss. Like, what just happened? You trained hard, you got nervous and excited. You raced! Now it’s over. Oh my!

You are not alone.

In coaching and training lingo this fits in with the concept of periodization meaning that, as in life, there is time and need for ebb and flow, up and down, high and low. So now that your race is over, give yourself a pat on the back for what you accomplished. Then give yourself permission to feel a bit lost, even depressed. It goes away…

You are not alone. I mentioned to our group on Sunday, we at Go WOW Team want to make fitness something you include in your life on a regular basis and hopefully, for as long as you can move. One of the benefits of this club is that, because we always meet, every week, all year. You just need to get yourself out here even when you are a bit down. We’ll get you moving!

On to See Jane Run!

As I also mentioned on Sunday, this is our first week of training for the See Jane Run 5K and Half Marathon (also, on same weekend, the Zooma 10K and Half Marathon). So, welcome new trainees! We’ve got your back. Also, it’s not too late to join us for training. Now is the time! Jump in!

You long time members, or recovering ORF (or Livermore) racers, it’s all good! I look forward to training with you at all your individual stages. Let’s not forget to appreciate what we all have…the gift of moving our bodies!

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Link to the WOW Team Challenge Form. Are you filling in your WOW Team Challenge Form? We have several members who have claimed their 10 hour dog tag. Who will be next?

  • Kim Conner
  • Allison Hickey
  • Kathleen Davis
  • Jacque Keller
  • Nicole Dryden
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Please announce your 10 hour achievement on Facebook and keep track of your hours. We will reward you at our next Wednesday or Sunday workout and will put your photo on the Facebook Winners Circle and Go WOW Team page. Who else has gotten to Level 2 at 10 hours completed? Now, keep going to the next level at 50 hours! That’s some major miles…

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Marathon Minute: from Coach Lauren – It’s short so I decided to post the whole things right here. You can also refer to it at the following link on our website.

Success Teams

by Member Appreciation and Go WOW Coach Lauren Ganes

Fitness and friendship, is there anything better than that? The warmth and support of the WOW team provides the opportunity for women to explore, succeed and reach goals they never dreamed of.

As a member of WOW for nearly 6 years it has been a privilege to watch women grow, whether walking, running or training for a triathlon.

We have Coach Stephanie to thank for not only founding the team, but for providing an environment where women feel safe to challenge themselves with the bonus of creating lasting friendships.

And thinking about friendships, and how meaningful the WOW team is, reach out to the members of your Success Teams today. Say hello, wish them well (email or phone) and, if you haven’t seen them recently (or ever!) encourage them to work out with us real soon. Everyone benefits when we share in the success of fitness by working out together.

Thank you, Coach Stephanie for supporting us all in our quest to stay fit!

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Bay Area Go WOW News

Hi Ladies!

The last few weeks have been hectic and exciting and brought out the best in you WOW Women. Congratulations to all racers and especially for the time you devoted to training. That’s where the commitment lies. That’s where the improvement comes from. It’s also a place that I know many of you appreciate having those WOW Buddies out there to keep you pounding the pavement, week after week.

I want to offer a special congrats to those ladies who ran the half marathon. The amount of training is significant and they followed through week after week. I think almost all of our runners had personal bests.

  • Rosa Kaderas-Redmond came in under 2 hours with almost 2 minutes to spare and 2 minutes better than last year.
  • Nicole Dryden finished her fastest half marathon yet by about 4 minutes!
  • Allison Hickey ran her first half marathon race with control and, of course, a best time ever!
  • Cecilia Han just gets out there and moves! I’m not sure about your time.
  • Lizette Byer ran the whole race with her daughter making this possibly the best half marathon she’s ever run!

We’re super proud of you all!

I want to thank all of you who jumped in to help out with details where you could. The leaders of the relay teams took on extra responsibility to make sure their teams had the pieces together. Thank you Leaders!

The volunteers who helped out at the Expo on Saturday were invaluable. We got a good bunch of names to add to our mailing list.

The group on Sunday who helped set up and managed the tent included Lauren Ganes, Sandy Baird (Dr. Baird), and Joanie Zecherle. All three of these ladies spent hours out there serving us, helping us, encouraging us racers. It was a big sacrifice of time and does not go without appreciation.

Thank you again everyone and congratulations to all you fine racers. It was fun, wasn’t it? Now we head into training for the See Jane Run 5K and Half Marathon.

Our orientation on Saturday and trail run on Sunday showed interest in both the 5K and Half. Currently I know we have Marybeth Temples, Kim Connor, Holly Haley, and Faith Enemark planning to do the 5K. Who else is training for either one or the Zooma races in Napa (same weekend)? Keep me posted. I’ll try to keep a list for you to know who is doing what. Also, just to see how many read this far, we have a 20% discount at See Jane Run by using code PROMO20. Be sure to enter you team as Go WOW Team.

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Other

New, Free! Wednesday Community Boot Camp at Bella Vista Park in Oakland. Join me for this new community gathering – free boot camp at 8:30 every Wednesday morning. Details on Meetup

Vote for a Fall Half Marathon and 5K. I’m soliciting votes for a fall half marathon and 5K Destination Race. We always have so much fun with these! Any suggestions are welcome but I am especially looking into the Wine Country Race in October or Big Sur again in November. Both of these races fill early so, once we determine our race, you’ll need to make a commitment. Make your comments on Facebook please.

Keep the Spirit!

Coach Stephanie

Upcoming Events of Note: (this is not a complete WOW Team calendar)

  • May 16 – Saturday Trail Runs, check with Tres on the series of trail runs that she will lead for intermediate runners. First one is May 16 at 1:00. Details on Meetup.
  • May 23 – Saturday workouts with Susan Haworth in Alameda. Susan has offered to help out with some Saturday fun workouts for all levels. Starting On May 23, with about one each month. Details coming soon on Meetup.
  • May 31 – practice on See Jane Run Half marathon Course
  • June 20 – 21 – See Jane Run Expo and Race Weekend

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

Photos:

#1  San Leandro Marina with Kathrina (Kathy) 2nd to the right

#2  Victory!

#3  See Jane Run from 2012?

#4  Oakland Run Fest Go WOW Tent 2015 with Ann Ritzma, Pat Chase, Anne Olson, Elaine Porter, Lauren Ganes

Note: If you have a question 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 WOW Week

Here are the times and locations for this week’s workouts. Want more than a week’s worth? Go to the calendar tab for dates into the future. Need directions? Go the the WOW locations/directions tab for information on how to drive to our workout sites.


Here is what WOW is up to for January 10 – 16, 2011

Join WOW – Fit Women of the World Today!

Please RSVP for workouts at meetup or on our facebook facebook page. While there is no additional fee for current members, whether you are a member or a drop-in we ask that you RSVP.

Not a member yet? Go to http://gowowteam.com/join-us to pay the drop-in fee or join long term. Thank you.


Tuesday, January 11, Live Call Open to Members only. 8 – 9pm. Note the new time! – Live, Interactive Call About Women’s Fitness. Join WOW Team Coach Stephanie this Tuesday
Where: WOW’s Virtual World Online

What: Open dialogue about the world of women’s fitness
When: Tuesday 8 – 9pm
Details: Members only. You will be sent an automatic invitation if you are a current, paying, subscriber to the WOW Team.


Wednesday, January 12, 6:30am – SF Women Intermediate to Advanced Track Workouts
Where: Kezar Stadium
Map link: Click here
What: Interval workouts for increased speed and performance
When: 6:30am
Details: Workouts change each week. Bring water and layers. Must be able to run a mile in less than 10 minutes. Meet on the track. Look for a group of women and the WOW white board. We usually meet on the north side of the track but, due to lighting, sometimes we meet on the south side in the middle of the straight.


Wednesday, January 12, 6:30pm – Fitness Walk, Tempo Run and Strength Training, 6:30 PM. Join us!
Where: Lake Merritt, El Embarcadero
Map link: Click here
What: Speed and strength training for overall improvement
When: 6:30pm
Details: Workouts for walkers and runners – beginners through experienced athletes.


Saturday, January 15, 9:00am – Intermediate Runners Train for the Oakland Running Festival
Where: Sawyer Camp, San Mateo
Map link: Click here


Sunday, January 16, 9:00am
Where: Harbor Bay, Alameda
Map link: Click here
What: Weekend workout (long run or walk) for fitness maintenance and the races that WOW is currently training for.
Details: We’re training for the Oakland 1/2 marathon and 5K along with our 60 minute maintenance workout offered every weekend. Join us!


Upcoming…
Wednesday, January 19 6:30am – SF Women Intermediate to Advanced Track Workouts
Where: Kezar Stadium
Map link: Click here
What: Interval workouts for increased speed and performance
When: 6:30am
Details: Workouts change each week. Bring water and layers. Must be able to run a mile in less than 10 minutes. Meet on the track. Look for a group of women and the WOW white board. We usually meet on the north side of the track but, due to lighting, sometimes we meet on the south side in the middle of the straight.


Wednesday, January 19, 6:30pm – Fitness Walk, Tempo Run and Strength Training, 6:30 PM. Join us!
Where: Lake Merritt, El Embarcadero
Map link: Click here
What: Speed and strength training for overall improvement
When: 6:30pm
Details: Workouts for walkers and runners – beginners through experienced athletes.





WOW This Week


Here is what WOW is up to for the week of December 13 – 19, 2010

To see a calendar of future workout dates, go to our website calendar at http://gowowteam.com/calendar

Join WOW – Fit Women of the World soon!

WOW Fall Training is winding down and we are starting to ramp up for the Oakland Running Festival Races in March 2011. Join us!

Note: Directions for all Workouts and Events can be found at http://gowowteam.com/directions or by going to our Directions Tab at the top of the website http://gowowteam.com. Thank you.

RSVP for events at the Events Tab on our facebook page or on meetup, please if you are a current member.

Pay at http://gowowteam.com/join-us if you are a drop-in or wish to become a member.


Tuesday, December 14, 8 – 9PM – Join us for our FREE Live Version of The Weekly Pep Talk! All the news you need to stay fit and involved with the WOW Team. You will need a code to enter the call. This week’s call is open to MEMBERs ONLY and is free. Contact us at gowowteam@gmail.com if you need the code. Thank you!

Wednesday, Every Week

1. New time! 6:30 – 7:30 AM – SF Women Runners’ Speed Training Track Workouts – Kezar Track in SF every Wednesday. Led by Coach Stephanie.

2. 8am – 10am – Coach Stephanie available for Personal Training Sessions. Meet at Kezar Stadium. Contact her at CoachStephanie@GoWOWTeam.com

3. 6:30pm – 7:30pm – Piedmont track workouts every Wednesday evening. Join us! – Piedmont High School Track near 301 Wildwood Avenue.

Friday, Every Week
7am – 10am – Coach Stephanie Available for Personal Training Sessions. Contact her at CoachStephanie@GoWOWTeam.com

This Friday, December 17- Info and Sign-up Party at See Jane Run, San Francisco. 6:00 PM. Join Coach Stephanie as she answers questions about novice through advanced training for the upcoming Oakland Half Marathon, Marathon, Relay, and 5K Training offered by the WOW Team.


Saturday, December 18 – SF Workout at Great Hiway and Judah. 8:00 AM.


Sunday, Dec. 19, Miracle Mile, 5K or Run afterward with WOW in Golden Gate Park. Volunteers needed. Details at examiner.com

Track!

Coach Stephanie’s track workouts for the week of August 22 – 29, 2010

Bring a digital watch to time yourself. This really helps you stay on target even if you’re not trying for a specific time goal.

Before stretching, if we have time, we will check cadence for anyone interested.


Marathoners and Intermediate to Advanced Runners
Warm-up 10 – 20 minutes
1 X 1600m with 400m RI at 10K pace
1 X 3200m with 800m RI (10K pace plus 2 seconds/lap)
2 X 800m with 400m RI (10K pace less 4 seconds/lap)
Cool-down 10 minutes
Stretch


Novice Run, Walk, Run/Walk
Warm-up 10 – 20 minutes
Cadence test – 1 lap plus 3 minutes RI
Timed 2 miles
Cool-down 1 – 2 laps easy
Stretch


Veg out Track Workout
Warm up with the group
Set the music, earphones in 1 ear please, stay in the outside lane
Just keep moving!
Stretch


The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Follow Coach Stephanie’s Column as Bay Area Women’s Fitness Writer for examiner.com

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional’s Network follow this link




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Track!

Coach Stephanie’s track workouts for the week of August 16 – 22, 2010

Bring a digital watch to time yourself. This really helps you stay on target even if you’re not trying for a specific time goal.

Before stretching, if we have time, we will check cadence for anyone interested.


Marathoners and Intermediate to Advanced Runners
Warm-up 10 – 20 minutes
2 X (6X400m) with 1:30 RI plus 2:30 Rest in-between sets@5K pace or faster
Cool-down 10 minutes
Stretch


Novice Run, Walk, Run/Walk
Warm-up 10 – 20 minutes
Complete 2 X (3X400m) hard segments. You choose the pace (walking easy/hard, run/walk, or running). Focus on the lean. Rest while other group finishes second 400. Repeat after both groups re-gather.
Cool-down 1 – 2 laps easy
Stretch


Veg out Track Workout
Warm up with the group
Set the music, earphones in 1 ear please, stay in the outside lane
Just keep moving!
Stretch


The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Follow Coach Stephanie’s Column as Bay Area Women’s Fitness Writer for examiner.com

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional’s Network follow this link




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Track!

Watch the turnover

Coach Stephanie’s track workouts for the week of July 12 – 18, 2010

Intermediate to Advanced Runners
Warm-up 10 – 20 minutes
5 X 600 at 5K pace. Walk back to start. Repeat.
Extra time? Do calf lifts and lowers (50) alternated with the ankle rotation circuit (30 in each position) before cool-down
Cool-down 10 minutes
Stretch


San Jose Rock’n’Rollers and Newcomers to Training on the Track
Warm-up 10 – 20 minutes
We’ll do a timed 2 mile practice to get a base. Your pace doesn’t matter but you will be going a continuous 8 laps around the track.
Extra time? Do calf lifts and lowers (50) alternated with the ankle rotation circuit (30 in each position) before cool-down
Cool-down 10 minutes
Stretch


Veg out Track Workout
Warm up with the group
Set the music, earphones in 1 ear please, stay in the outside lane
Just keep moving!
Stretch


The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Follow Coach Stephanie’s Column as Bay Area Women’s Fitness Writer for examiner.com

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional’s Network follow this link




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WOW Workouts This Week

Coach Stephanie at Dolores Park - SF Sharing Information

May 31 – June 6, 2010 – What is WOW up to?

Tue June 1, 2010
6:30pm – 7:30pm – Track and Core Bootcamp for Women
Where: Las Lomas Track, Walnut Creek – Extra Fee

Wed June 2, 2010
6:00am – 7:00am – Kezar Track, SF – speed workouts every Wednesday AM
Where: Kezar Stadium, north central section of the track, near Arguello and Lincoln

7:00 – 8:00am – Kezar Boot camp – outdoor focus on core, strength, flexibility, and power. Extra fee.

6:30pm – 7:30pm – Piedmont track workouts
Where: Meet on the track

Thu June 3, 2010

6:30pm – 7:30pm Track and Core Bootcamp for Women
Where: Las Lomas Track, Walnut Creek – Extra Fee

Fri June 4, 2010

Sat June 5, 2010

8am – 9am Run Lake Merced/Zoo Area, SF- 60 Minutes – 11 miles – Runners only
Where: Meet near Java Beach Cafe on Sloat Blvd. For details look at the directions tab on the home page

Sun May 30, 2010 – Berkeley Marina, Berkeley- 60 minutes to 11 miles
Where: Meet at the Seas Breeze Market. Full details on the website under http://gowowteam.com/directions – 8AM

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Seize the Day, Carpe Diem – Weekly Pep Talk Start April 19, 2010

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

The Weekly Pep Talk April 19-25, 2010
by Stephanie Atwood
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 memoving 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 tovthose 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 andvbeyond?
__ 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 canvassist (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)

WOW Workouts April 12-18

WOW Team training run at Alameda's Harbor Bay Ferry Landing

WOW Team Workouts for the Week of April 12 – 18, 2010

Neither rain, nor snow, nor sleet shall keep WOW Women from working out. Rock on!

Come on out to keep the momentum going, even when between goals. This is what The WOW Team is about: fitness and friendship through running, walking, and the great outdoors!

12 week training for The SF Half Marathon begins the week of May 3. Join us!

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

Saturday, 8:00 AM, Sawyer Camp, 60 minutes, walk, run, run/walk. All abilities are welcome!

Sunday, Lake Merritt, 8:00 AM, 1 or 2 laps! What a civilized distance as we maintain fitness and rest up for the next goal. Celebrate afterward at our celebration potluck, right at Lake Merritt. All you Oakland 5K and Half Marathoners need to be there! SF Half Trainees. Be sure to come!

Want to schedule ahead? Check out our group calendar, click here for an ongoing schedule of all workouts and WOW Team Events. Just be sure to check back on a regular basis as things might change…

Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com
or
Coach Rob at coachrob@gowowteam.com


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

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WOW Details for Mar 15-21

Stephaney is prepared to go the distance. All 13.1 miles!

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, Sawyer Camp, San Mateo (20 min south of SF). 60 minutes or more. All abilities welcome.

Sunday, 8:00 AM – Taper at Lake Merritt – All East Bay Women meet here


Twilight 5K Runners, we will talk about your race before we go out on the course

Half Marathoners, we will talk race strategy and details after you finish your 3 laps

8:00 AM – 5K Racers will remain behind to talk about the race details while the half marathoners start on their 3 laps around the lake

9:45 AM – First talk afterward about next week’s race details at the Oakland Running Festival

10:45 AM Second talk about next week’s race details at the Oakland Running Festival

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

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

  • 5K – One time around the lake, HARD, pushing it. Get a feeling for the competition
  • Novice Half Marathoners – three times around the lake
  • Intermediate Half Marathoners – three times around the lake
Fitness Forever/Maintenance – One or more times around Lake Merritt. You choose.

EVERYONE does a 5 minute walking warm-up. After that you are free to break into your chosen workout style. If you are timing yourself, wait until you reach mile one to start measuring your time/mile.

Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com
or
Coach Rob at coachrob@gowowteam.com


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


Weekly Pep Talk Start March 8, 2010

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

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

Dear WOW Members and Interested Readers,

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

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

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

 

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


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

WOW Workouts Mar 8-14

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:

  • Practice at The Emeryville Marina
  • Practice at Walden Park in Walnut Creek
  • For directions and details on the routes, look at the Directions Tab at the top of the home page

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

    • 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
    Fitness Forever/Maintenance – 60 minutes or more. You choose.

    EVERYONE does a 5 minute walking warm-up. After that you are free to break into your chosen workout style. If you are timing yourself, wait until you reach mile one to start measuring your time/mile.

    *Depends on your ability – go for at least 50 minutes “pushing yourself”. The rest is to increase your time on your feet.

    Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com
    or
    Coach Rob at coachrob@gowowteam.com


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


    WOW Workouts Mar 1-7, 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.

    Listen up. This stuff is important!

    by Coach Stephanie Atwood

    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

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

    • 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
    Fitness Forever? – 60 minutes or more. You choose.
    EVERYONE does a 5 minute walking warm-up. After that you are free to break into your chosen workout style. If you are timing yourself, wait until you reach mile one to start measuring your time/mile.

    *Depends on your ability – go for at least 45 minutes “pushing yourself”. The rest is to increase your time on your feet.

    Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com
    or
    Coach Rob at go@gowowteam.com


    Go WOW Team!

    The Weekly Pep Talk Feb 22-28, 2010

    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. Go WOW Team on Meetup

    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 Go WOW Team on Meetup, 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

    WOW Workouts Feb 22-28

    For the Week of February 22-28, 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, 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
    Fitness Forever? – 60 minutes or more. You choose.
     
    EVERYONE does a 5 minute walking warm-up. After that you are free to break into your chosen workout style. If you are timing yourself, wait until you reach mile one to start measuring your time/mile.
     

    *Depends on your ability – go for at least 40 minutes “pushing yourself”. The rest is to increase your time on your feet. 

     

     Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com
    or Coach Rob at coachrob@gowowteam.com

    Go WOW Team!

    Weekly Pep Talk

    UN Run/Walk for Peace

     

    The Weekly Pep Talk, Week 3 of 2010 – Believe in You! January 18 – 24, 2010  

    Dedicated to those women who made the commute and came out in inclement weather to stick with fitness in 2010. Make the effort and believe in yourself. You can do this (but you do need to show up)!
    Dear WOW Members and Interested Readers,  

    Training for The WOW Team is moving right along. Last week, in addition to 3 track workouts, we had a low-key tempo run in San Francisco on Saturday, a talk about Chi Running in Alameda from certified instructor Hazel Wood and from knowledgeable Coach Rob in Walnut Creek before setting out for our workouts on Sunday. The rain mainly held off and we all had good workouts.  

    Thank you to Hazel for the informative session. Hazel is offering full and half day Chi Running and Walking sessions throughout The Bay Area. You can reach her at http://stridebystride.com for full details on all the programs she offers. Hazel is offering WOW Members a 10% discount. Be sure to mention the WOW Team when you sign up.  

    Bookmark our new website at http://gowowteam.comNot only is it fun to look at but there is information about almost everything you need to know to be a part of The WOW Team. We also welcome photos and put up new ones all the time. Take a look…  

    WOW Potluck on Friday, January 22, in San Leandro You are invited! Please RSVP on meetup or http://gowowteam.com/potluck . This is a wonderful time to socialize with women in the group and introduce your friends to The WOW Team. Women and men are welcome. Directions will be sent when you RSVP.  

    Time: 6:30 to 7:00 Arrive 
    Bring: A dish of your choice for 4 plus a beverage for 4 Who: All Members and interested friends or family, men or women
      

    Our Famous WOW Team Silent Sport Stuff Auction At our potlucks, you are invited to bring new or slightly used sporting goods (shoes, clothing, watches, etc. for our world famous auction. We set a base price no lower than $5 that WOW keeps in its kitty and any other amount bid higher goes to the seller. It’s fun and you can get some really good deals. I’m offering new, black warm-up pants (L) and a new “Body Tech” T-shirt (XL). Both are musts for the sports enthusiast’s wardrobe. Bring your own stuff and set your own starting price for the auction.  

    As a Member of WOW You are Welcome to Join Any Workout, Any Time.  If a Saturday works better some weeks, and you are a runner, come on out. The calendar has all Bay Area Workouts for the entire WOW Team. If you want to check out other workouts, look here. The link is http://gowowteam.com/calendar . One note, if you are looking ahead, please check back the week of the event, just to make sure that no details have changed. Thank you.  

    Lost Members  Oh I hate it when we miss people! This usually happens when they don’t find us at the start of our workouts. A note of caution, please do not trust Google maps or any other general addresses (including GPS)  because they don’t always work for where we meet. Follow the directions on our website or ride with someone who knows how to get there. It’s really a shame to go to all the trouble to work out with WOW and miss us because of getting lost. Equally important, please check the location wit the date. You don’t want to show up at the right spot on the wrong date! (At least you can still get in your workout…)  

    Not too late to sign up for the Oakland Half Marathon and 5 K Training Program  There is still time for both. However, the group is almost full so don’t wait much longer. Please talk to me if you want to join. Let’s find out where you can pick up the lost weeks. Talk to me. 

    Walnut Creek WOW Group has Runners, Walkers, and Run/Walkers This entire group is training for the Oakland Running Festival Half Marathon or 5K. Some of the half marathoners are walkers and continue up in pace from there to relatively fast runners. This group meets Thursday and Sunday in Walnut Creek. Go WOW Team on Meetup There is still time to join! 

    Two Weeks Down! 10 Weeks to Go! If you are training for The Oakland Running Festival Half Marathon or 5K and need anything from WOW to keep you going strong, contact us. We have training programs, surveys, track workouts, and a vast amount of positive energy and determination coming from our members. Take advantage of all these resources. The WOW Team currently meets 5 days a week throughout The Bay Area. As a member you are eligible to participate in any of the workouts, anywhere! 

    Currently our schedule goes like this: 

    Tuesday – Track in SF 

    Wednesday – Track in Piedmont 

    Thursday – Track in Walnut Creek 

    Saturday – Long run in San Francisco/San Mateo 

    Sunday – Two locations – Long run, walk/run, walk in Inner East Bay, Long run, walk/run, walk in Outer East Bay 

    Weekly Workout Information This week’s current workout information will be confirmed and posted on the main website at “This Week with WOW”. Follow this link http://gowowteam.com/wow-workouts/ for this week’s info. It is also posted for your geographic region on meet up. WOW offers 5 meetup groups to accommodated different geographical regions in The Bay Area. Our sites include: http://meetup.com/gowowteam – Inner East Bay 

     http://meetup.com/gowowteam-mc – Marin County 

    Go WOW Team on Meetup – San Francisco 

     http://meetup.com/go-wow-team-oeb – Outer East Bay/Walnut Creek 

     http://meetup.com/gowowteam-sobay – South Bay 

    Training Programs If you have not received the daily training program for your chosen goal, please contact me or look on the main site. We are in the process of uploading training programs. The first three programs will include: Intermediate Training for The Oakland Half Marathon on March 28 Novice Training for The Oakland Half Marathon on March 28 Novice Training for the Oakland Running Festival Twilight 5K Race Around Lake Merritt on March 27 Please work from this schedule and let me know if you have questions. 

    When you show up at the workouts, it is great when you’ve reviewed the week’s information. There are also assignments on non-group days for you. If you are not completing them, it will be tougher to accomplish your goal. Let us know if you have any questions. Gowowteam@gmail.com 

    We don’t cancel even if it rains! 

    February 21 WOW Picnic/Brunch after our Sunday Workout  Hosted by lulemon Mark your calendars for this celebration of our training and a chance to eat after a long run/workout. Hosted by lululemon, WOW Members will all meet in Walnut Creek for our Sunday workout and a brunch afterward. Sounds like fun? Join us! Mark your calendar today. We try to host an event once a month throughout the WOW Area which includes the East, North, South and SF Bay Areas. If you would be willing to host a group of 50 persons maximum please let me know. We all share in the food. Any month, should be a Friday or Saturday. Contact gowowteam@gmail.com

    The WOW Team Challenge It’s Here! When you reach 10 hours of workout time with The WOW Team you will receive a reusable shopping/ carry-all bag with the WOW Logo and confirmation “I met the first challenge”. The next prize will come at 50 hours. After that, you will need to accrue 150 hours for the next prize. WOW is in the process of getting sponsors for this program but you can start logging miles at your first workout in 2010. Join The WOW Team Challenge and get fit too! If you don’t have your data sheet yet, check it out on the main website at http://gowowteam.com/wow-team-challenge 

     Third Week’s Workouts  The details for this week’s workouts, with times, locations, and descriptions are on the website at http://gowowteam.com/home. Please RSVP. It really helps us with our staffing and support for you. You may also check on your local regional meetup site for details. Get those addresses above.  

    Paperwork  Please bring your applications and payments with you this week. If you have any questions, contact The WOW Team at 415 682-8819 or E-mail us at gowowteam@gmail.com.  

    There is a $7 drop-in charge for WOW workouts. For pre-paid members there is no extra charge. We hope to see you there!  

    To Fitness!
    Coach Stephanie  

    CoachStephanie@gowowteam.com

    Weekly Pep Talk Start January 11, 2010

    January 11 – 17, 2010

    WOW Relay Team Members at CIM 2009

    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.

    Note: Training for The Oakland Festival in March – either the half marathon or the Twilight 5K has already started. It’s not too late to  join! Ask us for details and the free training programs for novice or intermediate, runner or walker, half marathon or 5K. You can do this!

    Join us for your training whether you have a specific goal or just want to stay fit and have some fun at the same time. Go WOW Team!

    Tuesday, 6:00 – 7:00 AM New Time!  Kezar Track, San Francisco, 60 minutes for runners only. This is a hard, fast,running workout, not geared to walkers or walker/runners. Both Wednesday and Thursday track workouts include walkers and runners.
     
    Wednesday, 6:30 – 7:30 PM
    Piedmont High School Track for all abilities (including fitness for walkers)

    Thursday, 6:30 – 7:30 PM Las Lomas Track, Walnut Creek for walker/runners and runners

    Saturday, 8:00 AM Meet at Java Beach at the Zoo for 60 minutes. Must be a competent runner who can run for 60 minutes minimum. Drop-ins are always welcome.

    Sunday, 8:00 AM Meet at the Harbor Bay Ferry Landing in Alameda to walk, run, or walk/run. Minimum 60 minutes for all.

    Sunday, 8:00 AM at Heather Farms Park in Walnut Creek to walk, run, or walk/run. Minimum 60 minutes for all.

    All participants will do an initial 5 minute walking warm-up. After that the Twilight 5K walkers or runners will do 30 minutes steady plus 30 more minutes at any pace to equal 60 minutes total. Half marathon novice trainees will do 70 minutes, Half marathon intermediate trainees will do 7 miles. The rest of us can keep the pressure low and just do what feels right.

    Questions? Contact gowowteam@gmail.com

    Please RSVP at

    http://meetup.com/gowowteam


    Directions – go to the tab at the top of the page and scroll to your chosen location.


    Stephanie Atwood is a nationally certified long distance running coach, personal trainer, and founder of The WOW Team, a women’s running and walking group in the Greater Bay Area. The WOW Team – Fit Women of the World meets throughout the Bay Area, several times each week. Drop-ins are encouraged.