Tag Archives: Coach Stephanie

Track!

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Track workout for the week of Jan 30 - Feb 4, 2012

Do 1 mile warm-up followed by dynamic stretches

1 mile at tempo pace with 2 min break

2 miles at tempo pace with 2 min break

800 meters at tempo pace with 2 min break

800 meters at tempo pace

Cool down 1 -2 laps walking or jogging

Stretch

Don't know your tempo pace? Check with Coach Stephanie

If you are a novice to the track, don't worry about the pace. Try to finish 1/2 of each segment of the workout going medium hard. Then rest until the others all finish and take their 2 minutes break. Everyone start the next segment together. This applies to runners or walkers.

Don't forget to breathe, use strong legs with soft foot landing, and pump those arms!

Please post your comments on our facebook page. Thanks!

Track!

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Heidi H and Ellen G striding strong at Cesar Chavez Park in Berkeley

Track Workouts for the week of January 16-22, 2012 written by Coach Stephanie

Intermediate to Advanced Runners
Warmup 10 - 20 minutes
6 X 800m at slightly more than your 400m pace (5 - 10 secs per lap additional) with 1 1/2 min rest in between each interval. Focus on breathing and quick turnover.
Cool down jog or walk 5 - 10 minutes
Stretch

Novice to Intermediate (less experienced runners and walkers)
Warmup 10 - 20 minutes, walking, jogging, dynamic stretches
4 X 400m hard (walking or running) plus 400m steady immediately following (not easy on this 400m but slightly slower than the first 400m) with 3 min rest in between sets. Focus on breathing and light, mid-foot strike. May want to shorten stride and see if the foot strike gets "lighter".
Cool down jog or walk 5 - 10 minutes
Stretch

Note: The important part of both workouts is that you work at a level that is really hard!

Try taking your pulse and measure if you are in the 95% range immediately following the hard part of the workout.

P.S. It is difficult to get a heart rate monitor to work accurately on track workouts due to the short spurts of activity and the way the monitor tracks your movement. I recommend not using them or continually checking them. They can be very distracting! - Coach

The Weekly Pep Talk

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The Weekly Pep Talk
Start date January 17, 2012

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

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

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

Dear WOW Members and Interested Readers,

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

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

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

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

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

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

Yahoo! This is what I like to hear!

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

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

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

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

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

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

This Week’s Details:
Wed :

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

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

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

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

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

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

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

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

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

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

Photos taken by Lauren G. Thanks!

 



Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team public facebook page and I'll do my best to post a response there within 1 business day. Members can post on The Winners Circle, our private facebook page. I'll check in on both. Go WOW Team!

Track!

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Track Workouts for the week of January 9 - 15, 2012 written by Coach Stephanie

Intermediate to Advanced Runners
Warmup 10 - 20 minutes
8 - 10 X 400m at max speed with 2 min rest. Focus on breathing and quick turnover.
Cool down jog or walk 5 - 10 minutes
Stretch

Novice to Intermediate (less experienced runners and walkers)
Warmup 10 - 20 minutes
8 - 10 X 400m at steady speed with 2 min rest. Focus on breathing and light, mid-foot strike. May want to shorten stride and see if the foot strike gets "lighter".
Cool down jog or walk 5 - 10 minutes
Stretch

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!

Marathon Training Starts August

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Monday, August 15 is the first day of the WOW Team 16 Week Intermediate Marathon Training Program. Are you planning to run with the WOW Team?

Don't miss out on our dynamic and (partially) free clinics!

August 6 - Burlingame, follow this link for details

August 7 - Emeryville, follow this link for details

August 13 - Walnut Creek, details posted soon

The WOW Team CIM Marathon Training Program is for an intermediate level runner who already has a solid base and can handle the increase in mileage and speed that we will use. Our clinics can help you determine where you are with your training and make a confident decision to train (or not) for 26.2 miles.

Our half marathon training program starts at exactly the same time and offers 17 weeks of training for the Walnut Creek Half Marathon. This is an intentional plan to allow our trainees to put in several weeks of 60 minute runs before increasing the time they put into their training. It is our hope that, during those first 6 weeks, you will become faster and stronger while remaining uninjured and confident for the next phase of your training.

Here is the training schedule with distances planned for the WOW Marathon Training Team. Follow this Fall 2011 Marathon Training Team Saturday Locations

Track Etiquette

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Remember when you are on the track that the fastest runner has the right to be in the inner (first) lane. You must move to your right when you hear someone coming from behind you or when they call out “TRACK!”

Another "biggie" is wearing head phones and running in those inside lanes. Come on!

Those runners are focused and you've got other distractions to get through it all.

Be considerate and run in the outside lanes. Better yet, skip the head phones, tune into your body, or as a last resort, only use one ear bud when you're out there (on the outer lanes). Thank you very much!

See Jane Run Half Marathon Training SF

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Welcome to the WOW Team special training page for the San Francisco See Jane Run Half Marathon Training Program. Thank you for your interest in training with us.

For the SF Program, you need to be an experienced runner. (Not sure? Please call Coach Stephanie at 415 682-8819 to go over the details.)

Look at our meetup details for our morning track, SF, and Sawyer Camp weekend workouts and get a sense of what we mean by experienced. We are by no means elite.

Price for the entire training is $199 and includes:

  • 10 weeks of training starts Thursday, March 31 with boot camp orientation at Kezar Stadium and Saturday April 2 for our first long run from the See Jane Run Store in SF.
    SF track workouts are on Wednesday morning at 6:30am, runners boot camp Thursday evening at 6:30pm and Saturday long runs are at 8am through the race on June 5.
  • Practice run on the actual course on Saturday May 7, 8am
  • WOW Team tech t-shirt and water bottle
  • Free daily training program for 1/2 marathon
  • Coaching by Stephanie Atwood and staff. Coach Stephanie has more than 30 years of experience and is certified through USATF, RRCA, and the National Association of Sports Medicine as a trainer and coach.
  • The Weekly Pep Talk Newsletter and Weekly Pep Talk Live Call
  • Discounted shopping at See Jane Run Stores
  • And more

    • If you haven't already paid, please do so now by clicking on the link below.

    When you join the WOW Team you are able to run at any of the weekend locations in our club. Currently this includes Saturday in SF/San Mateo, or Contra Costa County, and Sunday in Oakland/Berkeley. You may also join our weekday track and tempo workouts for no extra charge - Tuesday at 6:30pm in Contra Costa County, Wednesday at 6:30 am in SF, 6:30pm in Oakland.

    For details and reminders on all workouts go to our main meetup site at this link and join that site. Thank you!

    Here are the next steps to get your training going:

    1. Enter your name in the info form to the right. This will put you on our members mailing list

    2. Go to Membership Packet and Application for the application and more details about the WOW Team. Scan and send the form back to us, please, especially the survey and application.

    3. Click SJR 2011 Int-Adv-Half Marathon for the intermediate/experienced half marathon training program

    4. Get ready to meet a great group of women and train for the experience of a lifetime.

    Welcome to the WOW Team!

    The WOW Week

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    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.

    Train with WOW and See Jane Run

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    The WOW Team has teamed up with See Jane Run to offer race training throughout the year. Our Saturday team will focus on increased speed and specific race strategies. The workouts are geared to women who can run one mile in 10 minutes or less, or a 5K in 32 minutes or faster.

    Training Includes: Wednesday morning track workouts geared to improved speed and pace. These are held at Kezar Stadium at 6:30 AM.

    Saturday long runs at varying locations in SF and at Sawyer Camp on the Peninsula.

    If you would like to run the Oakland Half Marathon with a time between 1:45:00 and 2:15:00 join our Saturday group and get ready to get pushed.

    WOW workouts will alternate between San Francisco and Sawyer Camp (San Mateo) except for the official training run on the course, in Oakland, on Sunday, March 6.

    Pay on our website, please. Register in advance or sign up the first day of training.

    Meet Saturday, January 8 at the See Jane Run Store on 24th Street for our first workout and a shoe clinic immediately afterward (discount prices, too).

    Sign up with WOW at gowowteam.com/join-us

    Go WOW Team

    WOW This Week

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    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 Workouts

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    Coach Stephanie's track workouts for the weeks of October 4 - 17, 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.

    Week of October 4 - 10, 2010
    Marathoners and Intermediate to Advanced Runners
    Warm-up 10 - 20 minutes
    Bring a watch to time yourselves. We'll push each other around the track!
    5 X 1000 all with 400m recovery lap in-between
    Note: you will be running/jogging during the recovery phase as well as the hard phase.
    Cool-down 10 minutes
    Stretch

    Novice to Intermediate Run, Walk, Run/Walk
    Warm-up 10 - 20 minutes
    5 X 800 with 2 minutes rest in-between each lap
    Cool-down 1 - 2 laps easy
    Stretch

    New to Track or Recovering from Injury
    Please perform this workout in the outside lanes as speed is not the focus
    Warm-up 10 - 20 minutes walking steady plus dynamic stretches
    Sideways walk on straights (alternate sides)
    Walk curves with arms pumping
    Straight walk 1 lap for recovery
    50 calf raises and lowers, 25 ankle circles in each direction (both legs), and/or 25 leg swings (both legs)
    Repeat set 3 - 4 times
    Cool-down 1 - 2 laps easy
    Stretch
    Week of October 11 - 17, 2010

    Intermediate to Advanced and 10K Racers
    Warm-up 10 - 20 minutes
    2 X 1600 and 1 X 800 with 400 RI Cool-down 1 - 2 laps easy
    Stretch

    Novice to Intermediate and Marathon Taperers - Run, Walk, Run/Walk
    Warm-up 10 - 20 minutes
    6 X 400m with 400m RI
    Cool-down 1 - 2 laps easy
    Stretch

    Veg out Track Workout for Any Week
    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

    San Jose Rock'n'Roll You did it!

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    Go WOW Team Members April N and Jessica M ready for a training run

    Dear Ladies,

    Congratulations on a great race at today's Rock'n'Roll Half Marathon!

     I had so much fun watching you as you raced by toward the finish line!

    It was such a pleasure to train with each of you, whether we got together a lot or a little. It's a gift for me to see women work hard, train with discipline, and go for it. Thank you for your gift!

    Now, please post your photos and stories on facebook at http://facebook.com/gowowteam to share with all WOW Members and facebook readers. If you are not already a member of the WOW Team Page on facebook Just click the Like button at the top and you can make an entry.

    Don't forget next Saturday's celebration dinner on October 9 in Oakland at Alive Chiropractic. Details and to RSVP are on facebook at http://www.facebook.com/event.php?eid=137454772967470. We want to officially congratulate you and celebrate your accomplishment!

    We will also go over the future for the WOW Team and share food and friendship. Bring a guest. Come early, stay late.

    To Success! You Did It! Coach Stephanie

    Check out the comments at this link.
    Would you like more information about the WOW Team? Please contact us by using the request form or contact Go WOW Team directly at Go@gowowteam.com or by calling 415 682-8819

    FAQ's and Comments

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    Go WOW Team! Go Kerry

    From Piedmont Track 7/21/2010

    Melanie A - We probably looked like Monty Python's Ministry of Silly Walks--but the drills were great--deceptively simple, but very strenuous

    Donna R - Awesome, I love the way Stephanie changes it up each time. All the women are fantastic!

    What is the time block for each of the Sunday workouts ?
    Good question, thanks for checking in. The weekend workouts will depend on the distance or time we are working out that weekend and your pace. That said, I try to start right on time. Because we cater to different abilities and different goals you can always expect to work out at least 60 minutes and, by checking your own training schedule, you should have the details for your individualized goal.

    Is it ok to have my daughter?
    You are always welcome to bring drop-in guests (who can work out with us) or observers, if they don't want to participate. There is a fee for participating drop-ins of $7/with RSVP or $10 when you just show up. Either way, WOW welcomes you.

    What day of the week is the training/track in the Walnut Creek area and what time is it?
    Track is scheduled for Wednesday with boot camp on Tues and Thursday, all at Las Lomas Track. That workout is 6:30 to 7:30PM. We try to get people in and out within the 60 minutes because it's a week night and always busy for everybody.

    Need more details, let me know  gowowteam@gmail.com

    Photo: Coach Stephanie celebrating life at The Breast Cancer Hike with her daughters/C. Wills

    April 10, 2010
    Dear WOW- Just re-surfacing from the 1/2 marathon aches - I'm not sure how all my weird injuries disappeared for that day, but they did. I went from - should I run the 1/2? to will I be able to finish the 1/2? to I want to finish in under 2hrs! I ended up running 9:48 minute miles and I hope to run under 2 hrs next time, but I still can't believe I finished!!

    I would've never been able to get back into running (high school cross country was a long time ago...) without this team and Stephanie, everything from the lovely morning carpools to the hot pink WOW chalk at the last mile of a workout. I love this team and can't wait to get 100% better and start training again with you all. - Rachel

    March 10
    You meet appropriate challenges - Melanie A

    Friendly people and a great coach that kicks your butt and takes care of you! - Elke V

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

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

    What my meetup and The WOW Team offer is consistency (several times a week, with regularity), organization, ongoing communication, and a professional, caring, coach at the head who truly cares about bringing each participant to her unique, peak ability. Granted, the group dynamic does not allow for one-on-one but I have an eye out for each person in my group. I try to keep them injury-free, motivated, and directed to achieve realistic (but high) goals.

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

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

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

    February 26 Hi Stephanie. I'm looking for the directions to Sawyer Camp and can't find them. Can you give them to me? Hoping I can make it. Thanks. Brenna

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

    Love those WOW Team t-shirts!

    February 21, lululemon hosts our Lafayette Reservoir Workout 

    Combined WOW group gathering was great seeing members of other groups and meeting new participants. Thank you Lululemon for the morning feast that followed the workout. Rain may have dampened our hair and our clothes but not our spirits! The larger the group the greater the enthusiasm.  - Pat

    The venue was great and the food at the end provided by the Lululemon group was wonderful. Can they do this every Sunday? Just kidding. A little less rain would have been helpful but we've been really lucky until today. Had a great time.  - Cathy

    This was a beautiful location with hills for a fun challenge. Thanks Coach Stephanie for the ribbon! Great food provided by lululemon - especially the scones. Yum! - Jennifer W

    Hi Stephanie....Just an FYI...I sent Lululemon a thank you card on behalf of WOW for the brunch yesterday. That was so fun! - Sharmaine

    Hi Stephanie -The brunch was great this morning. Thank you so much for organizing that for us! Do you think there's anyway I can get my hands on that granola recipe? It was sooooo good! Thanks, Sarah

    February 14, Heather Farms Park, Walnut Creek “Hi Stephanie, I am really enjoying the WOW events and I AM getting stronger. Walked 2 hrs Sunday (7 miles). Glad to have the cross-training and hydration/nutrition sessions. Hope to see you soon.” Pat

    February 13, SF Java Beach Run “I had a great time at your meet-up; I must work on those HILLS - looking forward to other events.” Gina

    February 2, Piedmont Track “ Thank you, Stephanie. I never want to go to track workouts, but when I do, I'm so happy I went. The workout was tough and exactly what I needed. ” Heidi “ Stephanie sure knows her stuff! Great workout tonight! ” Sara “ I love this group! Running up and down hills was the first part, then we headed out on The Bay Trail toward Emeryville for anything between 60 minutes to 8 miles. These gals are looking fine... ” Coach Stephanie “ Tough day for me--sluggish . . . but being part of a group dedicated to fitness really does help me keep pushing on! See you all soon! ” . Sara

    “ Enjoyed the good information, demo on running up and down hills. The location was perfect for that training. ” . Julie Y

    Contact us at go
    Follow Coach Stephanie's Bay Area Women's Fitness Column on Examiner dot com. Here's the link

    Follow the WOW Team on Facebook. Here's the link

    Follow the WOW Team on twitter. Here's the link

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

    Half Marathon Practice Run Sat. July 3

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    Practice Run on the SFM First Half Course, Saturday, July 3, 2010

    The WOW Team will be practicing on the actual SFM Half Marathon (First Course) on Saturday, July 3. Starting from the Ferry Terminal in SF we will run 13.1 miles including crossing the Golden Gate Bridge before ending our run in Golden Gate Park.

    Please RSVP at http://meetup.com/go-wow-team-sf or http://meetup.com/gowowteam if you plan to attend. This run (on Saturday) will be for HALF MARATHON RUNNERS or women who plan to run a distance out and back.. Saturday is for RUNNERS ONLY.

    Next week's Sunday July 11 workout in Golden Gate Park will be for walkers, runners, and run/walkers including those practicing the second half marathon route.

    You must bring your own snacks and water though we will stop at Crissy Field, the Golden Gate Bridge vista point (SF and Marin), and a water stop in Golden Gate Park on 25th Avenue. We will end near a bus to get us back to the Ferry Terminal. If you drive, allow time to park on the street. If you take public transportation, check the schedule. The Ferry Building (meet at sidewalk across the street from Market Street) is served by BART and SF Muni.

    Bring: Money (for a meal and bus fare), water, layers, snacks, and be ready to rock!

    Register for the race soon if you haven’t already done so! The first half marathon race is almost full.

    Running injured

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    Comments from Coach Stephanie about running and injuries

    WOW Member Kerry S has a teriffic blog out there in cyberspace. I just finished reading her comments about recent running injuries and wrote these thoughts back. For Kerry's part of the article go to http://simplyrunningonfaith.wordpress.com/

    Hi Kerry, You do love your running don't you? I have noticed this fanatacism with a lot of "new" runners. They can't stop themselves from running.

    As you know I've been running forever (since 1969) and I love it! However, balancing injuries with that runner's high made me think about which meant more to me - a lifetime of running or a few years of racing/training bliss.

    Thinking that way I started walking every other day which, in the beginning felt really stupid when I could be running. But now, uninjured and doing both walking and running gives me most of what I need and I remain uninjured!

    Being able to get out every day and move provides mental solace that can't be denied. I NEED my time moving! By limiting the races I train for and loving the workouts when I run and loving that I can still move EVERY DAY, I think I have the best of it all!

    Food for thought. I love my running...

    WOW Workouts This Week

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    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

    WOW Workouts May 24-30

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    Part of the trail at Sawyer Camp in San Mateo. Photo/L. Ganes

    Mon May 24, 2010 - Week 4 of SF Half Marathon Training

    Tue May 25, 2010
    6:30pm - 7:30pm - Track and Core Bootcamp for Women
    Where: Las Lomas Track, Walnut Creek - Extra Fee

    Wed May 26, 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

    6:30pm - 7:30pm - Piedmont track workouts MOVED TO LAKE MERRITT
    Where: Meet near the arches and the Lakeside Library, near the Grand Lake Theater, inbetween Lakeshore and Grand Avenue

    Thu May 27, 2010
    6:30pm - 7:30pm Track and Core Bootcamp for Women
    Where: Las Lomas Track, Walnut Creek - Extra Fee

    Fri May 28, 2010

    Sat May 29, 2010
    8am - 9am Sawyer Camp, San Mateo - 60 Minutes - 10 miles - Runners, Walkers, and Run/Walkers
    Where: Meet near the south gate. For details look at the directions tab on the home page

    Sun May 30, 2010 - Point Isabel, El Cerrito- 60 minutes to 10 miles
    Where: Near Mud Puppies Cafe, look on our website under directions. Meet near the bike path entrance, please, away from the dog walking area- 8AM

    June 3 WOW Returns to Walnut Creek!

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    Mark your calendars ladies!The WOW Team is returning to Walnut Creek for summer/fall 2010!

    On Thursday, June 3 WOW will host an evening orientation at Diablo Clinical in Walnut Creek. Diablo Clinical will offer free blood sugar level and bone health testing to all interested women who RSVP. They will also have a registered dietitian on hand to speak about healthy living as it relates to lifetime fitness and weight loss.

    Coach Stephanie will go over the upcoming programs offered through the Outer East Bay WOW Team for the remainder of 2010. Try to make it!

    For more information about both groups, please check out: www.diabloclinical.com and http://gowowteam.com

    Meeting Agenda:

    7:00-7:15 --> Greeting, mingling, appetizers, opportunity for free testing by DCR staff*

    7:15-7:35 --> Coach Stephanie talks about the Summer WOW Team Programs

    •Starting June 14 - 6 weeks to walk, run, or walk/run your first 5K/Progressive Marathon on July 25
    •Starting June 28 - 12 weeks to walk, run, or walk/run the San Jose Rock'n'Roll Half Marathon on October 3
    •The new ongoing women's boot camp in Walnut Creek

    7:35-7:50 --> Registered Dietitian nutrition talk/Q&A

    7:50-8:30 --> Wrap up by Coach Stephanie, final questions, mingling, opportunity for free testing by DCR staff*

    *During this time, attendees have the opportunity to participate in a free heel scan and/or blood glucose testing to determine their bone health and potential for developing diabetes

    Directions/Address: Diablo Clinical Research
    2255 Ygnacio Valley Road
    Walnut Creek, CA 94598

    Contact Coach Stephanie if you have questions. And please RSVP. It's free but we need a head count. Thank you!

    CoachStephanie@GoWOWTeam.com

    TWPT Apr 19-25

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

    The Weekly Pep Talk April 19-25, 2010

    Dedicated to Kara W, currently volunteering in Haiti

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

    Dear WOW Members and Interested Readers,

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    To Fitness!
    Coach Stephanie

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

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

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

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