Go WOW Team - fitness and friendship for women through running and walking.

Coach — Wed, 08 Feb 2012 00:23:05 +0000

The Weekly Pep Talk #180
Start February 6, 2012

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

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

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

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

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

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

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

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

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

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

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

Breathing
Legs
Arms

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

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

7 Weeks to Blastoff! Go WOW Team!
Coach Stephanie

February Birthdays and Special Occasions

Kathleen G
Jana C
Lindsay J-E
Kristen B
Eileen K

Still on the Roster:
Oakland Expo Volunteers Needed – The WOW Team needs volunteers to help at the Oakland Run Fest Expo. We can use members or friends and family. Here is what we need:
Friday, March 23 – Setup. 2 volunteers plus Coach Stephanie
Saturday, March 24 – Expo opens about 8AM. We’ll do 2 hour shifts until closing time (need to check times) so need 10 – 15 volunteers (this is the day you have to pick up your race bib so you’ll be coming anyway). This day it is best to have WOW Members at our booth if possible because you will be talking with the public and handing out postcards, etc. about the WOW Team.
Sunday, March 25 – The WOW Team has a booth at the race pavilion where we can leave stuff and meet and so on. We need non-participants so this is a good one to recruit family and friends. Details to follow. Times needed are from 45 minutes before race time to about 1:00. We will also need some clean-up here, after the race.

Shoe Clinic, Walk and Walk/Run Clinic at See Jane Run – Sunday, Feb 12, after our workout at Inspiration Point, I will be talking about the walk and walk/run clinic on Feb 18 and See Jane Run is offering a shoe clinic (and 20% discount if you buy).
Starting time: 11:00 it’s free to everyone to attend

February 18 – Walk and Walk/Run Clinic, geared to new walkers and aspiring run/walkers who want to race the 5K in Oakland or See Jane Run. 4 hour clinic at the Emeryville Marina. WOW Team Members discount price is $29, Best of the Best Members are Free. Retail price $59. Details on meetup.
Starting time: 8:00 at Emeryville Marina

Nike Women’s Marathon and Half Marathon in October – I know there is interest in doing this. You may also know that it is a lottery! Therefore, we need to enter our team soon (we will be notified) and I need SOMEONE to volunteer to handle the details. It’s just stuff on the internet and emails. Who wants to step up? No experience necessary!

Say something nice about the WOW Team on Yelp, send me the link, and you will receive a gift from your loving Coach http://www.yelp.com/biz/go-wow-team-oakland

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

Be sure to look over the Resources Page on the WOW Team website to realize ALL the VALUE of your WOW Membership. Here is the link http://gowowteam.com/resources

Post on Winners' Circle Every Week – From Eileen’s great idea of starting a living WOW journal I am requesting that each of us post a training entry of some sort each week, on the Winners Circle. I will start today and encourage everyone to follow suit. This is a way for you to be accountable to each other and to share your thoughts and feelings about your training – ANY ASPECT! Let’s see where we can go with this. http://www.facebook.com/groups/244142088969843/295132213870830/

Relay Teams – Could I get an update from Iris on team 2, please? Are we starting a third team?

Register now for your chosen race at the Oakland Run Fest. WOW Members get a $5 discount. The code is on our web page under the Resources Tab “For Members Only”.

Arrive Early. Win a Prize – WOW Sunday workouts start at 8:00. Please try to be at the meeting area, ready to rock and roll at that time or sooner. To reward those of you who follow through with this I’m offering a drawing of Celliant sport socks and sweat bands, while they last. Everyone who arrives by 7:59 AM will be given a drawing ticket when they sign-in and we’ll handle the drawing right before we take off.

Upcoming Random Races and Opportunities:
Feb. 19, 2012 – The Arizona Marathon, Half Marathon, Relay, and 5K, http://www.thearizonamarathon.com
March 25, 2012 – Oakland Running Festival, http://www.oaklandmarathon.com
April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
May 6, 2012 - Divas Half Marathon in San Francisco Bay - http://www.runlikeadiva.com
May 17 – 19 – Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com
June 3, 2012 See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
Aug 26, 2012 - Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
November 18, 2012 - The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe

Photos:
#1 - Coach Stephanie prosthelytizing once again (prosthelytizing - the act of persuading (or attempting to persuade); communication intended to induce belief or action)
#2 - A meetup point on Sunday's Golden Gate Bridge run
#3 - About to cross the bridge on Sunday's run
#4 - One last hill before reaching the bridge
#5 - Pam S from last year's run on the bridge - Photos 1 - 5 taken by Lauren Ganes
#6 - Lauren G and Robbi C after 2011 Oakland Half Marathon. Photographer Unknown

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

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

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Thu, 02 Feb 2012 21:47:27 +0000

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!

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Thu, 19 Jan 2012 15:20:56 +0000

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

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Tue, 17 Jan 2012 23:45:04 +0000

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!

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Wed, 11 Jan 2012 23:54:38 +0000

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

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Wed, 04 Jan 2012 23:40:12 +0000

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!

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Sat, 16 Jul 2011 22:42:46 +0000

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

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Sat, 16 Jul 2011 00:04:57 +0000

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!

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Fri, 11 Mar 2011 22:03:35 +0000

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!

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Mon, 10 Jan 2011 18:29:27 +0000

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.

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Fri, 24 Dec 2010 00:36:27 +0000

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).

Go WOW Team

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Wed, 15 Dec 2010 03:19:08 +0000

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

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Mon, 11 Oct 2010 16:52:17 +0000

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

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Sun, 03 Oct 2010 22:39:19 +0000

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

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Sat, 24 Jul 2010 16:55:02 +0000

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

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!

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Tue, 29 Jun 2010 18:25:32 +0000

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!

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Mon, 14 Jun 2010 15:04:56 +0000

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...

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Tue, 01 Jun 2010 16:48:40 +0000

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

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Tue, 25 May 2010 16:51:54 +0000

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

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Thu, 20 May 2010 22:06:47 +0000

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