The Weekly Pep Talk #185
Start March 12, 2012
Words to live by: "Do the thing and you will have the power." – Ralph Waldo Emerson
Woman of the Week: Pam Skiles – as humble as they come. Soooo much improvement!
Coach Stephanie’s Tip: Time to focus on the other aspects of racing and tapering beyond the physical training.
Plan your water and snack stops based on the actual course. How will you handle them?
Determine what you will wear and why
Take time to visualize yourself on the course, running effortlessly and with confidence. Go over this scenario several times in the next period before your race
Be mentally and physically prepared for a wonderful, exciting (maybe a bit scary) day!
Dear WOW Women and Interested Readers,
Our longest training day is now out of the way. Whether it was 14 miles (woo hoo!) or a shorter, faster practice for the relay or 5K you ladies rocked it!
The focus for most of us is the upcoming Oakland Run Fest. That said I want us all to remember that WOW is here for us FOREVER (I hope)! Wherever you are in your training, let’s do it together, have fun, push ourselves, and be assured that this is what the WOW Team is truly about – lifetime fitness, friendship and fun.
Can you feel the fitness vibes? Go WOW Team!
We had more than 20 women show up last Sunday at Point Isabel. This included 4 new (or almost new) women. Janette, Emily, Gloria and new WOW Member Vera ran with us and those women were MOVING!
It was good to see Christie, Pat and Lauren again after their being away. Laura, I loved seeing you out there again and love your positive attitude.
Kudos to all of you “regulars” who showed up on Saturday or Sunday. Elaine, Mary Sue, Eileen, Michaela, Amanda, Iris, Lizette, Ann, Kyoung, Julie, Pam, Kathy W, Robbi, and Rowena who made the daylight savings time adjustment. Lesley and Lily showed up too, just about an hour after starting time! Good that you did the workout ladies, all of you!
We also missed a couple of you who were out sick. Get well Ellen, Colleen and Christy.
If I missed your name, and you were present this week, please forgive me. I try to mention everyone and rely heavily on our sign-in sheet to help my recall. Each of you matters so much! Accept my apology if I ever skip your name. It is not intentional, believe me…
And, for those of you reading this, who have not attended recently, please join us soon! We miss you!
To women everywhere and especially you wonderful WOW Members; you make my dream of bringing fitness to all women, more of a reality, every time you participate. Thank you! You are amazing!
Go for it!
This Week with WOW:
Come to our kick-offs and orientations this week:
March 14 – Wednesday, Track in SF, 6:15 AM, Walnut Creek, 6:30 PM, Tempo run or walk at Lake Merritt, 6:30 PM
March 15 – Virtual Orientation, Call-in on Thursday, 6:30 PM. Learn about WOW. Learn about training for See Jane Run Half Marathon or 5K.
March 17 – Neighborhood Kick-off to train for See Jane Run, Saturday, 8:30 AM
March 17 – Virtual Orientation, Call-in on Saturday, 2:30 PM. Learn about WOW. Learn about training for See Jane Run Half Marathon or 5K
March 18 – First Neighborhood Training for See Jane Run. Taper run for Oakland. Celebration for All! 8 AM
Details and RSVP on http://meetup.com/gowowteam
15 Minute Quickies
As part of my continued efforts to get quality information to each and every one of you, in a convenient and current format, here is a link to the first of my series of15 Minute Quickies. TheseMP3 format downloads can be listened to at your convenience and have invaluable information on all aspects of training. This first one is titled Tapering, and is geared to all of you who will be racing in less than 2 weeks. Please let me know what you think. Here is the link http://www.mediafire.com/file/uoofrln3r81e1qr/Tapering.mp3 The information should be very helpful and the entire presentation is less than 15 minutes!
Next Title – Week 1 of 12 – Start Training for a Half Marathon. What to do each day of your first week.
Please let me know your thoughts and, if you have any topics you would like me to speak about. Enter your comments on our public Facebook page at http://facebook.com/gowowteam or the Winners’ Circle – for members only.
Congratulations to Kelly Woodard who ran a super marathon in Napa, two weeks ago. Go Kelly!
Train for See Jane Run, March 14, 17, 18th
Join our virtual community on March 14th or 17th to learn about WOW and training for See Jane Run or come to our neighborhood Lake Merritt Kick-off and meet Coach Stephanie in person. Actual training starts March 18…
Intermediate to Advanced Training Strategy for your Next Race
Ready to kick up the training a notch? This series of calls, offered by Coach Stephanie, will enhance your training when you are ready to talk “pace, distance, speed, and calculated strategies“for improving what you’ve already started. If you are able to train at a sustained heart rate of 80% or higher for 30 – 60 minutes, three times a week (or more), you will benefit from what your Coach can offer you in this training. Starting Saturday, April 7, Coach Stephanie will record a series of calls from members submitting questions ahead of time. These calls will start at 3:00 and the topic will be discussed for 15 minutes with questions and dialog following. Post your questions on Ask Coach Stephanie on Facebook
Intermediate to Advanced Level Training
Starts Saturday, April 7 at 3:00 PM, PST
These calls will also be recorded for later listening
A neighborhood clinic will be added soon to enhance your training. Stay tuned
March 18 is a Taper Workout or Starting point for See Jane Run
Finally, you get to taper! Half Marathoners do 10 miles or 90 minutes, whichever comes first. Relay, 5K, and new SJR Trainees will do 75 minutes or 7 miles, whichever comes first.
Bring snack food to Walden Park and, in addition to our workout, we will add a little pre-race “getting psyched up “celebration, education, and race details session. For new recruits or women continuing on with training for See Jane Run, I will also go through the 12 week training plan and other details for newcomers. Should be a fun day.
On Sunday we have scheduled guest speaker, Dr. Sandy Baird, from Inner Sport in Berkeley. Sandy will be talking to us about preventing and managing knee pain in runners. She can be reached at email@example.com. Sandy will be talking at about 10:00 and will also offer one on one consultation. Her bio is very impressive and is listed in full on the meetup site at http://www.meetup.com/GoWOWTeam/events/44872112/
March 25 – Post Race Pasta Feed at Michaela’s!
Wonderful WOW Member Michaela R. and husband Tony have offered to host a post-race pasta feed for WOW Members and their families. You Must RSVP
so we know who is attending. Starting between 4 – 5 on Sunday, March 25,
Michaela and Tony will provide killer home-made pasta sauce (vegetarian, I believe) with meatballs on the side. Each of us is asked to bring a side salad or other side dish and a beverage of choice. RSVP on meetup please. We’ll send directions to all who RSVP.
Welcome Saturday Power Walkers!
We have a new group of women who are POWER Walkers training every Saturday with coaching from me, every other week. Welcome to Dawn P, Michelle S, Willie, and Donna R
. These ladies walk fast! They start at 7AM then stay to walk with the WOW Fitness Walkers at 8:30. The goal is probably Nike Women’s or San Jose Rock’n’Roll in October. Ready to start training with the WOW Team Power Walkers?
Info on meetup…
Don’t forget! Training for See Jane Run 5K and Half Marathon starts This Week
Virtual Kickoff on March 15 and March 17
Neighborhood Kickoff on March 17
Practice starts March 18
Details are on Meetup at http://meetup.com/gowowteam
Success Teams are Forming! Join us!
If you are interested in learning more, in general about Success Team Calls, you can look at a brief slide presentation at https://docs.google.com/present/view?id=ddqwb8vg_17jkmw8c9
and let us know that you would like to attend. These Success Calls are really fun and uplifting. Try to participate if you can. All WOW Members are eligible.
Still Needed! – 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.
ORF Helpers: Thanks to the ladies below. I need more!
Iris T – Friday
Ellen G – as needed
Lauren G – as needed
Colleen B – expo
Eileen K – expo
Pam S – Race Day Tent
Nike Women’s Marathon and Half Marathon in October
– Contact Lizette if you are interested in participating. Facebook is best for starters…
Post your love for the WOW Team on Yelp. http://www.yelp.com/biz/go-wow-team-oakland
Recap from prior weeks:
are now happening on Saturday at 2:30 PM. The phone number has changed. Please RSVP on the Winners’ Circle for this week. Thanks!
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/
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 while I have goodies to give away.
Upcoming random races and opportunities:
March 25, 2012
– Oakland Running Festival, http://www.oaklandmarathon.com
April 14th –
Redwood City, Sequoia Stampede, http://www.seqstampede.com/Stampede.html
April 22, 2012
– Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
May 5, http://www.ocmarathon.com/
The OC Marathon and Half Marathon
May 5-6, 2012 –
Gather your friends, co-workers or families (12 member teams). Decorate 2 vans. Dress your best (costumes optional). Walk 128 miles or run 199 miles (3 times each, 5 miles in rotation) from the Wine Country, across the Golden Gate Bridge at midnight, to Santa Cruz. Join California’s Longest Party on 650.508.9700
or email firstname.lastname@example.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
– The 101st Running of Zazzle Bay to Breakers – Discount Code for WOW Members on our website at gowowteam.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
July 29, 2012
– Sept 21, 2012 7th Annual Run at Work Day http://www.thesfmarathon.com
Aug 26, 2012
– Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
Sept 21, 2012
Annual Run at Work Day
November 18, 2012
– The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
Don’t forget to vote for WOW as Best Bay Area Running Club! Get friends and family, too! http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250
#1 – Pam Skiles herself, finishing her first ever 5K – photo by Mars Larsen
#2 – Coach Stephanie walking at Point Isabel – photo by Lauren G
#3 – Pam S, Kathy W, and Sarah at Popint Isabel – photo by Lauren G
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!