Track!

Posted on January 11, 2012 by Coach Stephanie

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

Posted on January 4, 2012 by Coach Stephanie

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

Posted on July 16, 2011 by Coach Stephanie

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

Posted on July 15, 2011 by Coach Stephanie

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

Posted on March 11, 2011 by Coach Stephanie

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

Posted on January 10, 2011 by Coach Stephanie

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

Posted on December 23, 2010 by Coach Stephanie

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

WOW This Week

Posted on December 14, 2010 by Coach Stephanie

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

Posted on October 11, 2010 by Coach Stephanie

stock-photo-detail-of-the-legs-of-runners-at-the-start-of-a-marathon-race-13639663

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!

Posted on October 3, 2010 by Coach Stephanie

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

Posted on July 24, 2010 by Coach Stephanie

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!

Half Marathon Practice Run Sat. July 3

Posted on June 29, 2010 by Coach Stephanie

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!

Running injured

Posted on June 14, 2010 by Coach Stephanie

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

Posted on June 1, 2010 by Coach Stephanie

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

Posted on May 25, 2010 by Coach Stephanie

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!

Posted on May 20, 2010 by Coach Stephanie

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

Posted on April 23, 2010 by Coach Stephanie

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)

Track/Bootcamp April 21, 2010

Posted on April 20, 2010 by Coach Stephanie

This week we WOW Women will be doing a boot camp instead of track. It will involve some running, standard warm-up, and concentrate on core/strength/flexibility.

Continue each exercise for 2 minutes or fatigue, whichever comes first. Do the exercise with control from beginning to end.

Have fun!

#1 Push ups

#2 Forward Lunge/Jump

# 3 Step-ups

# 4 Wall sit

# 5 Bicycles

# 6 Prisoner Squats

# 7 Triceps dips with resistance

# 8 Biceps curls on one leg

# 9 Plank

# 10 Hill run/ Arm pump

Repeat then cool down and stretch

WOW Workouts April 12-18

Posted on April 12, 2010 by Coach Stephanie

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

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

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

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

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

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

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

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

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

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

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

Wed Track - Great workout

Posted on March 18, 2010 by Coach Stephanie

WOW track workouts get results!

You ladies outdid yourselveselves last night as you sweated your way around the track. It impresses the ____ out of me how hard you all work!

Kiera led the pack overall but Lauren, Mayra, and Minming were close behind.

Jennifer W and Ellen G had similar paces as did Stephaney, Julie, and Joanna. You all worked hard and "pumped those arms!"

Welcome new member Joanna!

Good workout to all!

Go WOW Team!

Lifetime Fitness & Friendship for Women through Running & Walking

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