TWPT Apr 19-25

Posted on April 23, 2010 by Coach

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)

WOW Workouts Mar 8-14

Posted on March 8, 2010 by Coach

Work out with The WOW Team. It's fun!

For the Week of March 8-14, 2010

Join The WOW Team - Fit Women of the World for fun and some honest sweating as we walk or run our way to lifelong fitness.

Here's what WOW is up to this week.
Wednesday, 6:30 PM Piedmont High School Track for all abilities

Thursday, 6:30 PM Las Lomas Track in Walnut Creek. Track for all abilities

Saturday, 8:00 AM, SF Zoo - Java Beach on Sloat. 60 minute tempo run. Runners only.

Sunday, 8:00 AM. Two separate locations:

Practice at The Emeryville Marina

Practice at Walden Park in Walnut Creek

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

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

5K - 60 minutes*
Novice Half Marathoners -3 hours, 20 minutes or 14 miles, whichever comes first
Intermediate Half Marathoners - 14 miles (1 miles warm-up) plus 13 miles steady pace

Fitness Forever/Maintenance - 60 minutes or more. You choose.

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

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

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

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

Emeryville Marina - Emeryville

The Emeryville Marina is one of our favorites. It is truly beautiful, right on the bay with ample parking and clean bathrooms. Please RSVP at meetup.com/gowowteam

Group meets on Sunday, 8:00 AM rain or shine (check site for possible cancellations 2 hours before) in the parking area next to the public bathrooms.

The public bathrooms are about 1/4 mile before the end of Powell Street. Look at the map for details. You'll drive past Trader Vic's Restaurant and curve right (still on Powell). There is free, public parking on your right and left. If you drive all the way to the cul de sac, you've gone too far. Continue around the circle and return to the public restrooms and parking area. The other buildings in the area are all private.

Meet: in the parking area near the public bathrooms, Emeryville Marina Park
Emeryville, CA 94608

Amenities:

View Emeryville Marina in a larger map

WOW Routes at the Emeryville Marina - Just click on the link to open:

January 8, 2012, January 9, 2011 and April 25, 2010 - This out and back route allows all paces and abilities and is a beautiful course. If you can't do the full 7 miles you just turn around earlier and head back to the start.
WOW Team 7 Miler at the Emeryville Marina

August 1, 2010
WOW Team 18 Miler Starting at the Emeryville Marina Heading to Point Isabel

March 14, 2010
WOW Team 14 Miler at the Emeryville Marina -

June 20, 2010
12 Miler at Emeryville Marina

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 abilities, all year round. Join us!

Directions/Routes

The WOW Team meets at varying locations throughout the region. This section offers links to each site. Please contact us if you find that any of this information is inaccurate or could be improved. Thank you!