Tag Archives: Half Marathon Training

Questions Provide the Key – Weekly Pep Talk Start May 11, 2015

The Weekly Pep Talk #277

Start May 11, 2015
by Stephanie Atwood
 

Questions provide the key to unlocking our unlimited potential

– Anthony Robbins.
 
This quote was retrieved from our January 2010 Weekly Pep Talk. This newsletter, The Weekly Pep Talk, has been sent consistently since 2007!

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WOW Woman of the Week: Robbi Cook is one of the longest term members of Go WOW Team. She is a quiet, consistent (and surprisingly daring!) member. Thank you for your support of Go WOW Team Robbi. It’s been a good adventure so far. Where do we go next? Here is a quote from Robbi after her second half marathon in 2010. ”Thank you WOW team for inspiring me to run my second 1/2 marathon! I never would have imagined doing this a year ago…more

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May Birthdays – Lily Chien-Davis, Edie Cote, Faith Wolper-Terwilliger, Kim Lowe, Kelly Woodard, Kathryn Levenson, Christie Aereias, Gretchen Treffilletti, Jessica Mangaccat, Michaela Ristaino, Pam Skiles, Aisling Lipton, Ingrid Canepa, Becky Freeman, Sara Tarantino. Happy Birthday Ladies!

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See Jane Run Discount Coupon 25% off for anyone. You don’t have to be a WOW Member. And, this applies for all races, all distances, including Alameda and Seattle 5K, half marathon and the fall duathlon, triathlon at Shadow Cliffs! Code: SJRAMB15300 at www.seejanerun.com
 
Ready to Beat Fat, Get Fit, Go from Couch to Accomplished? Join Coach Stephanie on Thursday, May 14 at 6:00 PM 

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Coach Pep Talk for the Week: 
Maca. Who knows about maca? I know some of you use it already and I am thinking of adding Maca Capsules to our current supplement list at AtLastTheBest.com.
 
What is maca? It is a root, grown in the high altitudes of South America. It is totally natural and has been touted as having magical qualities including higher energy levels, hormone balancing and increased libido. My main interest, as a nutritionist and coach, is in a natural pick-me-up as a morning alternative to coffee.
 
Maca is high in natural starch, meaning it has a high glucose content. This is clearly part of why it would give someone energy.  I know of people who put a bit of maca powder in their smoothies in the morning for its “super food” benefits. However, the 1 tsp. recommended dosage does not infer that one would get a sugar rush. Granted, the powder is dehydrated and much denser than the fresh root but there is probably more to its energy potential than just its starch content.
 
I have tried maca powder sprinkled on oatmeal and found it quite unappealing. Some describe it as “tasting like dirt”. Thus, the capsules (or v-caps) to be precise (vegan-caps) would offer the energizing effect and the convenience of taking the supplement whenever you like rather than having to blend with other food.
 
Tell me if you use maca and what your experience has been. I am very interested in whole food nutrition and supplementation, when possible. Maca seems like a good option and one that I am adding to my morning regimen. Who else takes maca?
 
Here is a link to an interesting article about maca and the appropriate dosage for healthy use. 

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Fill in your workouts online through our WOW Team/Strava Challenge (Kim C joined!) or continue using the paper form for the WOW Team Challenge. Your choice but be sure to DO IT! If using Strava just list Go WOW in the title of your workout to distinguish it from other non-WOW workouts. I’ve been listing all my workouts based on time, not miles. You can do both but I will only list my races with times. This will keep the rest of my information a bit private while still sharing the important stuff and keeping me “honest”.
 
Link to the WOW Team Challenge Form. Are you filling in your WOW Team Challenge Form? We have several members who have claimed their 10 hour dog tag. Come on ladies! There are more of you out there!
 

  • Kim Conner
  • Allison Hickey
  • Kathleen Davis
  • Jacque Keller
  • Nicole Dryden
  • Anne Olson

 
Please announce your 10 hour achievement on Facebook and keep track of your hours. We will reward you at our next Wednesday or Sunday workout and will put your photo on the Facebook Winners Circle and Go WOW Team page. Who else has gotten to Level 2 at 10 hours completed? Now, keep going to the next level at 50 hours! That’s some major miles. I am now at 48 hours and zeroing in on the 50 hour badge. Who else is there?

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Marathon Minute: from Coach Lauren – Read more about WOW Team Mentors on our Website Blog. These posts go all the way back to 2010.
 

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Bay Area Go WOW News
 
Hi Ladies!
 
They did it! The Golden Gate Relay is now over and seemed like quite the event. They started in Calistoga and just kept going until they got to Santa Cruz. Congratulations to the 12 women who participated: Karin T, Lizette B, Allison H, Leslie G, Gina H, Gretchen T, Lori W, Jessica M, Michelle K, Cecilia H, Nicole D, Tres F!

We are in the process of putting together a book about the experience and will let you know when it is published. I will produce a Kindle book first and, who knows, we may turn it into a best seller!
 
Happy Mother’s Day to all you mothers out there. It always surprises me how many of you choose to get out and run rather than sleep in. You are some awesome mothers!
 
It was great to see Sophie J join us last Sunday after having just graduated with her Masters in Family Counseling while also running a family with 3 small children. So good to see you Sophie. Keep coming!
 
Coach Lauren is on a trip to Greece and Turkey until mid June. Yikes! What am I going to do? Have a great trip Lauren. We miss you already.
 
The half marathon and 5K training is going well. I see our new members gaining strength and speed. If you stick with the plan you will be well prepared on race day for a quality race. And, I can guarantee you will not finish last!
 
So much of participating in a race is the confidence to finish. All of you have already completed the distance many times or, if you are training for the half marathon, you are building steadily. Now it is just fine tuning your training and sticking with it. Don’t give up! You can do this!
 
This Thursday will be the intro/orientation for our Couch to Accomplished Program. Join the call to learn more about this amazing fat burning program.  And if you haven’t listened to the videos I offered earlier this month, here is a link to all 4 segments with videos about your perfect body, 7 minute exercise sets, and the importance of water. I hope some of you will join me on Thursday for the live call of Beat Fat, Get Fit, Couch to Accomplished
 
When: Thursday May 14, 6PM
What: Dial in call with Coach Stephanie to explain how to become a more efficient fat burner
How: Dial in: 1 712 432-3011 Code 211360
Additional: Coach Stephanie will go over the 10 day program for how to burn more of your body’s stores of fat. This is based on her best-selling book Belly Fat Blowout and works for already lean athletes or “wannabe’s who would like to reduce that donut around their waist.
 
It’s free and you will learn a lot.
 
See you Wednesday, Thursday, or Sunday. I’m up for this. How about you?
Coach Stephanie
 
See Jane Run Racers
Faith Enemark
Holly Haley
Kim Connor
Marybeth Temples
Coach Stephanie
Nicole Green
Gretchen Treffiletti
Rosa Kaderas-Redmond
Allison Hickey
Who else?
 
Other
New, Free! Wednesday Community Boot Camp at Bella Vista Park in Oakland. Join me for this new community gathering – free boot camp at 8:30 every Wednesday morning. Details on Meetup
 
Big Sur it is! You voted, we listened! Go WOW Team will be participating, once again, in the Big Sur 5K and Half Marathon on November 7-8. Mark your calendars now as you have to sign up early to be guaranteed a spot in the race. You also need accommodations and Go WOW handles some of this, or you can do your own. Either way, you need to prepare EARLY.

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Bits and Pieces…
 
Start your own WOW Team neighborhood group. We’ll help! We’re just in the testing stages of this but if you want to start your own group contact StephanieAtwood@gowowliving.com. Let’s expand and share the Go WOW LOVE in your city or state!
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Information:
At Last The Best and Go WOW Living are offering all products recommended by Coach Stephanie, including supplements, books, and more. Check it out! http://atlastthebest.com
 
Go WOW Team is our team website! http://gowowteam.com.
 
Facebook Links – Please LIKE us on our public page at http://facebook.com/gowowteam and http://facebook.com/wowliving and, for Members only, ask for an invitation to The Winners’ Circle (details in your New Member’s Welcome Letter)
 
RSVP on Meetup – Whether you are a member or drop-in, please RSVP on http://meetup.com/gowowteam . Members do not have to pay an additional fee, just click through when you RSVP. Your Meetup RSVP also assures that if we need to cancel, you will be notified!

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Amazon Books by Best Selling Author Coach Stephanie Atwood
 
Books are also available online at our new website at http://atlastthebest.com and on Amazon in Kindle format and paperback.
 
Belly Fat Blow-out 2! http://amzn.to/19hyouV Sequel to the bestselling Belly Fat Blowout 1. Lose inches, balance blood sugar, reduce night sweats, burn fat and be a better athlete.
Belly Fat Blowout Book 1 http://amzn.to/ZkB8A2 . Now in paperback, too.
Run Faster Race Even Better http://amzn.to/WYNXje
Run Faster Race Better http://amzn.to/Wi5Qfg Now in paperback, too.
Journal – A Day of Achievement and Inspiration – in paperback only http://amzn.to/1o9OCjr
 
Please leave a review on Amazon.com if you can. I love the feedback and the positive reviews help sell the books. 20 words are all it takes! Thanks – Coach
 
Share your updates and photos with us on The Winners’ Circle.  Let’s help each other stay accountable and let each of us know that we are important. That’s what running buddies do! That is why the WOW Team exists! Let’s get this done together. Go Running Buddies!
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Note that meetup and the Go WOW Team website offer directions by clicking on the maps and location links. It’s better, oftentimes, to look over our pre thought out descriptions than just setting your GPS and heading out. Some of our locations are difficult to find using GPS because they don’t have a precise address. When you RSVP if for any reason we need to cancel, we can notify you. Please RSVP. Thanks!
 
Questions, comments? Post them on Facebook, if possible. Meetup works too.
 
Upcoming Events of Note: (this is not a complete WOW Team calendar)

  • May 14 – Couch to Accomplished, Beat Fat, Get Fit was postponed until this date. Join us for the live call
  • May 16 – Saturday Trail Runs, check with Tres on the series of trail runs that she will lead for intermediate runners. First one is May 16 at 1:00. Details on Meetup.
  • May 23 – Saturday workouts with Susan Haworth in Alameda. Susan has offered to help out with some Saturday fun workouts for all levels. Starting On May 23, with about one each month. Details coming soon on Meetup.
  • May 31 – practice on See Jane Run Half marathon Course
  • June 20-21 – See Jane Run Expo and Race
  • June 27 – Tres’ Trail Run
  • June 28 – Triathlon Orientation Talk and Clinic 
  • July 11 – Plan Nutrition for Peak Race and Training Performance – a talk by Coach Stephanie at Road Runner Sports in Berkeley 

Details for these special events are on meetup. For the full calendar of WOW Workouts go to our website at or http://meetup.com/gowowteam
 
Bay Area Women’s Racing Federation 2015 Calendar of Races – Want to race as a team? Join our Bay Area Women’s Racing Federation (BAWRF) and get in on the fun. Contact Coordinator Lizette if you plan to participate at Lizette.byer@gmail.com . Here is the link to the schedule of races and how to register. http://www.pausatf.org/data/2015/RRSchedule2015.html .
 
Race for Money and Points. The Bay Area Women’s Racing Federation is Official
Specifically geared to racing in the USATF Sponsored Series that offers money and points to qualifying teams. Any woman may join us who loves to compete. You don’t have to be a WOW Member because this group will require separate, individual membership and annual team membership and insurance through USATF (United States Track and Field). Group information is available at http://meetup.com/bawrf-usa .There is a lot of information on the PAUSATF site, too. We list ourselves as BAWRF or Bay Area Women’s Racing Federation.
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Be sure to look over our website at Go WOW Team website to realize ALL the VALUE of your WOW Membership.
Post on Winners’ Circle every week –Open to all WOW Members, current and former – Be sure to join if you haven’t already!  http://www.facebook.com/groups/244142088969843/295132213870830/
 
Photographs:
#1  Robbi Cooke and Coach Stephanie at the Redding 9 miler, photo by Lauren Ganes
#2  Maca Root in its natural state. Photo from superiorsupplementmanufacturing.com
#3  The Golden Gate Relay Dynamic Dozen at the finish. Photographer unknown
#4  Eileen K at the finish of her leg at the Christmas Relays in SF, photo by Lauren Ganes
#5  Eileen K sprinting to the finish at the Big Sur 5K, photo by Lauren Ganes

 

Race Preparation for the Oakland Run Fest

Race Preparation for the Oakland Run Fest

by Coach Lauren Ganes

Oakland Run Fest 2011Hooray! ORF is here! Now it’s time to celebrate all that hard work and training you have put in for the half marathon, relay and 5K!

This last week requires a little extra race preparation and, if you plan ahead, it will pay off on race day. For some of us, it will be our fifth year participating in the Oakland Run Fest!

Every runner needs to stay well hydrated this week. Half Marathoners need to focus on eating their complex carbohydrates and protein to keep their bodies well fueled and ready for race morning.

All runners should remember to wear their WOW shirts. Set out your clothes the night before and pin on your bib. What should be set out?
• Hat or visor
• Sunscreen
• Body Glide
• Jog bra
• Shirt (with bib pinned on)
• Shorts or pants
• Socks
• Shoes
• Identification and any necessary medical emergency information
• Extra clothes for before and after the race. These can be deposited at the Go WOW Tent before your race
For half marathoners only:
• Fuel Belt with electrolytes (gel, shot blocks)
• One small bottle with liquid in case you need it between aid stations

Stay strong, find your rhythm, and have fun! Go WOW Team!

The Weekly Pep Talk Issue 261 Start September 29, 2014

Where Did the Time Go? It’s Almost October!

Welcome to The Weekly Pep Talk Edition 261
Starting September 29, 2014

by Coach Stephanie Atwood

Words of Wisdom:  “A snowflake is one of God s most fragile creations, but look what they can do when they stick together!” –  Anonymous

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WOW Woman of the Week: I have to thank Tres Fontaine big time for all that she does for this club. Tres you are an awesome athlete and also as generous as they get. Lucky WOW!

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Good-bye Michaela (sigh…)

It’s official. Go WOW will be losing our dear friend Michaela Ristaino to her new location in Florida! Too far to commute, we understand. All of you are invited to join us this Wednesday, October 1 for informal drinks after the workout at Lake Merritt with Michaela and/or mark your calendar for a brunch buffet after the October 19 workout at Heather Farms in Walnut Creek. I’m working on getting her to start up a WOW Team in her new neighborhood! Continue reading The Weekly Pep Talk Issue 261 Start September 29, 2014

The Weekly Pep Talk Issue 260 Start September 15, 2014

Do You Tri?

Start Sept. 15, 2014
by Coach Stephanie Atwood
I just realized that I have actually written 260 Weekly Pep Talks. Yowza!

Words of Wisdom: “If the brain were so simple we could understand it, we would be so simple we couldn’t.” – Lyall Watson

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Book Reviews Needed. Will trade for books! If you will take the time to review one or both of my new books I will be happy to send you a pdf version to download. This means that you don’t have to purchase the book and can have full access to the material today. What I need in return is a review to be placed on Amazon.com on September 22 (for the newest book) and ASAP for the other book.. Are you interested?

Only 20 words from you could make a big difference in sales. Thanks for the LOVE! Contact me by email at StephanieAtwood@gowowliving.com and I will forward a pdf attachment right away!

Free book for your Review

Thanks to all of you who have already given my books your review. This has rocked my Comfort Food Meals to #3 in the “Cooking for One” Category! http://amzn.to/1oqr8lp

Gluten Free Meals for One, including a meal plan, shopping list, and recipes is set to publish on September 22 and is now available for pre-launch sale.  http://amzn.to/1ujOOhd

To make a review you just scroll down the page where the book is featured on Amazon. It’s easy. There are examples of other reviews to help you understand.

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WOW Woman of the Week:  Leticia Duenas is one of the longest term members in Go WOW dating back to 2005! This was actually before WOW started and I was coaching for See Jane Run. At that time Leticia was single and without children. She is now married and has two young boys! Talk about some life changes. Thank you for your friendship and support of WOW Leticia. It’s been quite a journey and we’re just getting started!

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September Birthdays: Jacqueline Rickman, Jessica McElroy, Janet Mc Gee, Tami Price, Mayra Montoya, Sharon Alberts, Joann Denning, Mary Sue Weston Thomas, Sophie Jani, Tiffany Akins-Dunbar, Dawn Robinson, Julia Halsne. Happy Birthday September Girls!

Coach Tip of the Week:  Race week! This is the time to focus on lots of rest, eating good, healthy food, staying hydrated, and visualizing your race day. I encourage you to mentally picture and physically go through the transitions from swim to bike to run (triathlon) or run to bike to run (duathlon). This weekend will be a learning experience for all of us and should also be fun! Be sure to plan to join us afterward for breakfast at Dean’s Restaurant in Pleasanton.

Here we go!

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Marathon Minute: – http://www.gowowteam.com  . Stepping out of your comfort zone? Lauren shares her recent experience with this.

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Go WOW News

Dear WOW Ladies and Interested Readers,

Last Sunday at Point Isabel was so much fun! We had new faces – Jennifer; returning faces like teachers Erin ConklinKathrina Weekes and Kathleen Gadway; and we also had some women checking out their bikes after taking a few decades’ hiatus – Go Ellen Gordon! It was also nice to see Jessica Mangaccat, Tricia O, and Julia Halsne walking their dogs.

And of course we had a super group of runners and walkers who show up on a fairly regular basis and make it all worth being somewhere by 8AM on a Sunday morning. Super Sunday. Really fun!

While the triathlon is the big thing for this weekend and we encourage all of you to come out and participate or support The TEAM, we also have a workout planned at Emeryville Marina. Lori Whittock will head up that workout for runners and walkers with our half marathon trainees going for 10 miles or 120 minutes (whichever comes first). Thank you Lori, for helping out!

Broads Run Broadway is Saturday, September 27, Saturday night, 6PM in downtown Oakland. You can still register for this fun, costume event and join several of your WOW Teammates in this low key, untimed, 5K (3.1 mile) run, walk, or hop, costume event with prizes and a good looking jacket as part of your registration fee. http://www.corrigansports.com/broads-run-broadway/

I’m still checking on details for our triathlon this weekend and will be organizing a call-in on Thursday evening. If you have any questions or comments about the triathlon OR Broads Run Broadway feel free to call in on Thursday, September 18 at 5:30Pm to talk with Lauren Ganes and Me. The call in number is 1 712-432-3011, Conference Code 211360. Also check on Facebook for updates.

List of GO WOW Participants for this weekend’s Triathlon and Duathlon:

1. Rebecca Malberg

2. Kathleen Davis

3. Gina Assoni Hewlett

4. Nicole Dryden

5. Elaine Porter

6. Ann Ritzma

7. Maria Carmela Keys

8. Stephanie Atwood

9. Cecilia Han

10. Nancy Rivard

11. Eileen Killory

12.  Vera Chrebtow

13.  Leslie Griep

14.  Mayra Montoya

15.  Lauren Ganes

Welcome to newest member Lynn Sanderson!

Here’s to a great race this weekend to all you tri and duathletes!

Go for it!

Coach Stephanie

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Bits and Pieces…

Belly Fat Blowout reduced price from September 17 – 20. If you haven’t picked it up yet, here’s your chance at a reduced rate. 72 hours only. Both Book 1 and 2 are available for only a brief period of time at reduced rates.

Also reduced is Belly Fat Blowout 2, the sequel. 72 hours only!

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Start your own WOW Team neighborhood group. We’ll help! We’re just in the testing stages of this but if you want to start your own group contact StephanieAtwood@gowowliving.com. Let’s expand and share the Go WOW LOVE in your city or state!

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Amazon Books by Best Selling Author Coach Stephanie Atwood

Launched!

Fresh to Freezer Meals for One: Quick and Easy Complete Meal Plan, Shopping List and Recipes. Please leave a review on Amazon.

Coming September 22!

Gluten Free Fresh to Freezer Meals for One: Gluten Free Meal Plan, Shopping List, and Recipes

Scheduled for release in October!

Paleo Meals for One

My books are also available online at our new website at http://gowowliving.com and on Amazon in Kindle format and paperback.

Belly Fat Blow-out 2! http://amzn.to/19hyouV Sequel to the bestselling Belly Fat Blowout 1. Lose inches, balance blood sugar, reduce night sweats, burn fat and be a better athlete.

Belly Fat Blowout Book 1 http://amzn.to/ZkB8A2 . Now in paperback, too.

Run Faster Race Even Better http://amzn.to/WYNXje

Run Faster Race Better http://amzn.to/Wi5Qfg Now in paperback, too.

Journal – A Day of Achievement and Inspiration – in paperback only http://amzn.to/1o9OCjr

Upcoming Events of Note: (this is not a complete WOW Team calendar)

  • Sunday, September 21 – See Jane Run Sprint Triathlon – WOW is an official training team for this event
  • Saturday, September 27 – Broads Run Broadway – a 5K fun run, especially for women. Go WOW is Official Program Training Team
  • Sunday, November 16 – Big Sur Half Marathon – WOW will make this our “end of season away-event”
  • Sunday, December 14 – Christmas Relays at Lake Merced in San Francisco. WOW will put teams together under WOW (all ages) and BAWRF (age related, competitive teams)

Details for these special events are on meetup. For the full calendar of WOW Workouts go to our website at http://gowowliving.com/calendar-of-events or http://meetup.com/gowowteam

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Photo Credits –

Photo #1 – Book Covers

Photo #2 – Leticia Duenas is second from the left. Also in photo (from left in back) Yolande Sterling, Jeanetta Mack, Coach Stephanie, Ellen Gordon, front Gwenn Smith, Virginia Guinto

Photo #3 – Happy Birthday!

Photo #4 – Go triathletes and duathletes! Photo from the AASK Walk/Run around Lake Merritt in August.

Photo #5 – Eileen Killory at the UN Peace Run

Marathon Minute – Hydration and More

JANUARY 21, 2013, by Lauren Ganes, Marathon Coordinator

Lauren (2nd from left) and buds after the ORF 2010

WOW Women walkers training for the Oakland Marathon walked 17 miles on Saturday! BRAVO!

Sunday there were over 30 WOW women at Point Isabel staying fit by moving for 60-80 minutes. Coach Stephanie reminded us about the importance of hydration and that for runs over 60 minutes we should carry some water or sugar free electrolyte liquid. Some women wear belts that have a pocket for water bottles, and other women use hand-held bottles. Both Amphipod and Nathan provide excellent belts and hand-held bottles.

The Oakland Running Festival is one of the best organized marathons I’ve ever participated in. This year the half marathon will have 8 aid stations with water and lemon/lime Gatorade. There will also be a port-a-potty at each aid station. In addition, some aid stations will have a salty snack and Gu gel.

It’s important to try the Gatorade out on a training run to make sure it agrees with your stomach. If it doesn’t, there are many other products that you can try.

Now is the perfect time to find out which electrolyte liquid, gel or shot block is best for you.
With the right balance of electrolytes and gels you will have the energy to cross the finish line with a smile on your face!

Track for the Week of April 9 – 15, 2012

Work out with The WOW Team. It’s fun!

Everyone warm up on the track for 5 – 10 minutes (2 – 4 laps)


Intermediate Workout (6 months or more base work)

1 X 1 mile at hard pace (5 – 10K, Recover with 400m jog or walk (don’t stop completely)

1 X 2 miles at hard pace (5 – 10K) pace yourself to finish all 8 laps and try to be consistent, Recover with 800m jog or walk (don’t stop completely)

1 X 800m at 5K pace, Recover with 400m jog or walk (don’t stop completely)

1 X 800m at 5K pace, Cool down with one or 2 laps walk or jog

Stretch


Novice or Maintenance

2 X 1 mile with 1 lap hard, 1 lap easy, 1 lap hard, 1 lap easy – walk or jog but be consistent for the entire lap, Rest 2 minutes between sets.

1 X 800m with 1 lap hard, 1 lap easy. Proceed to cool down.

Cool down walk or jog 1 full mile, 4 laps. Go for the endurance!

Stretch


Not sure of your pace? Talk to Coach Stephanie. She has an answer for you.


Please make any comments on our public Facebook page or on the Winners’ Circle. Thank you!

The Weekly Pep Talk

The Weekly Pep Talk #201
July 2 – 8, 2012

Words to Live By:  “Prediction is very difficult, especially about the future.” – Niels Bohr

WOW Woman of the Week: Cynthia Bagby is going for it. Keep it up! You are getting there!

July Birthday Girls: Marly Norris, Julie Yokoyama, Doni DeBolt, Ava Jourdain

Facebook Links – The WOW Team has a public page at http://facebook.com/gowowteam and, for Members Only, ask for an invitation to The Winners’ Circle (details in your New Members Welcome Letter)

Tip from your Coach:  A mile run or walked will use about 100 calories. The difference is that 4 miles an hour (15min/mile) = 400 calories. 6 miles an hour (10 minute miles) = 600 calories. Pick up your speed and utilize those calories faster!

Upcoming Events of Note:  This is not the total WOW Calendar, only certain special events.

  • 50 in 100 May 1 – August 8(see details below) Help Coach Stephanie recruit 50 new members in the next 100 days. Win Prizes! 3 0 days left! Keep thinking new member. We’re making progress but we’re not there yet!
  • July 4 – No WOW Workouts!!
  • July 7 – Sat Morning Power Walking – What about Walking the Oakland Marathon in 2013! Details on meetup. http://www.meetup.com/GoWOWTeam/events/70445222
  • July 9 – No Weekly Pep Talk this week
  • July 15 – Kick-off Training for San Jose Rock’n’Roll Half Marathons at Lafayette Reservoir – full day for newcomers, short run and intro for current members.
  • July 18 – Power Walking Summer Clinic continues in SF, 7:15 AM. Click here http://www.meetup.com/GoWOWTeam/events/qkfvxcyqkbxb
  • July 18 – Third in Inspirational Speakers Series featuring Loretta Green-Williams in Walnut Creek
  • July 18 –Women’s Run to Improve Clinic – Immediately follows our Inspirational Speaker at Las Lomas Track
  • July 25 – August 22 – Fourth in the Summer Speaker’s Series. Come to Piedmont track to hear our speaker
  • August 4 – Special Walker’s Training Group starts training for the Oakland Marathon. Walkers Only. Start Now! Go 26.2! Saturday training
  • December 1-2 – CIM Relay Weekend – 5 teams already and sixth one is forming! Don’t miss out. Register with Coach Stephanie
  • March 24, 2013 – Oakland Run Fest, 5K, Relay, Half Marathon, and Full Marathon. Train with WOW, the official women’s training club

Details for these special events are on meetup or below. For the full calendar of WOW Workouts go to our website at http://gowowteam.com/calendar


Dear WOW Members and Interested Readers,

Happy 4th of July! Happy Summer!

Thanks to Kara Waltz, Dr. of Chiropractic, who spoke to us last Wed. Her talk was educational and inspirational and I hope you enjoyed it.

We have a bit of a break between now and our next speaker. Loretta Green-Williams is a fascinating woman, 58 years old, who just qualified for the 100m sprint at the Stanford Senior Olympic Trials. Come to hear Loretta’s inspiring story of overcoming personal tragedy and knowing triumph in her ability as a runner. Loretta will join us at Las Lomas Track on July 18.

Our weekend had Saturday walkers and Sunday runners, run/walkers, and walkers. Welcome new member Rebecca and thanks to all of you who taught Rebecca what 1:1 is and what a great group of women you are, overall!

Great to see Rowena last Sunday!

Christy had several walkers lined up for Saturday at Lake Merritt. I didn’t get a report but hope everyone got some good exercise.

I’m gone starting on Sunday, for a week long Coaching course taught by United States Track and Field. We’ve got workouts as usual with our wonderful WOW Mentors pitching in. Thanks to Christy, Michaela, and Lauren for leading these workouts.

Good luck to Laura and Eileen who have races coming up on July 8th. Please report back to us on the Winners’ Circle. Remember to believe in yourselves, in your training, and in your flexibility to overcome those darn unknowns!

And now on to the topic of the day, you! I want to make sure that each of you understands what resources are available to you through WOW and briefly how they all fit together.

  • The WOW Team website is the place to join our group as a long term member, to review blog posts, have access to the Members Only Area, get directions to workouts, and get a condensed version of workouts through the WOW Team Calendar. Please go to http://gowowteam.com at some point and click on the various and sundry tabs at the top.
  • Meetup is the site where full details of each and every WOW workout and event are listed in chronological order. Each separate event has its own page, connected by a monthly calendar on the left. You must join the WOW Team meetup (not just meetup in general) to take advantage of most of the information. The WOW Team meetup site is also the only place to RSVP and pay if you are a drop-in. When you are a member you are not required to pay when you drop-in. Just click past the payment request section. URL for home page is http://meetup.com/gowowteam. To join Meetup, you must sign-in to meetup (one time thing) and then log-in to the Go WOW Team Meetup site every time.
  • Go WOW Team on Facebook is our public, promotional page, open to the world. Anyone can join this page and make posts. URL http://facebook.com/gowowteam
  • The Winners’ Circle is our group page on Facebook. The public can now search for this group and find it but only members invited to join can see or make posts. URL https://www.facebook.com/groups/244142088969843
  • When you join the WOW Team as a subscribing member you are eligible for all services for the first month. There is a one time fee for membership and, for each month following you are charged a subscription fee based on the membership type you choose. Additionally, you are sent a member’s letter that details all the benefits of membership and how to access them. Your first month membership includes:
  1. A WOW Team T-shirt
  2. A WOW Team water bottle
  3. Invitation to The Winners’ Circle and a lifetime membership
  4. 5 online training modules taking you from Couch to Accomplished with lifetime updates
  5. Training Programs for novice to intermedates from 5K Walkers through intermediate half marathoners, written by Coach Stephanie
  6. The Weekly Pep Talk
  7. All regular workouts and most special events at no extra cost or at a discount
  8. Online coaching support, 3 times a week
  9. Track, Tempo, and Endurance workouts on a weekly basis
  10. Professional Coaching from award winning Coach Stephanie Atwood
  11. The opportunity to reach your full potential as an athlete, make friends, place fitness as a part of your daily life. WOW offers these pieces!
  12. And more!

Starting August 4, WOW will be training a walking group to walk the Oakland Marathon or half marathon. We will ONLY Train for walking on these Saturday workouts. If you want to run or run/walk in the Oakland Run Fest the WOW Team will provide Sunday training for the half marathon, 5K, and relay, no marathon. I’m getting the training schedule together now. If you are interested, let me know and tell your friends!
To Fitness, Friendship, and Fun,
Coach Stephanie


Reminder: Please post your next race goal on The Winners’ Circle and if you want to achieve a better time or want to finish as your goal. If you have a time goal, tell me you r last race time at the distance or you most recent race, whatever distance. We need to go over real training paces to help you succeed! Are you ready to work at it? We’re picking up the pace on July 15! See you there


6 Teams for CIM Relay!  I’m done recruiting

1.       Coach Stephanie
2.       Lauren Ganes
3.       Julie Yokoyama
4.       Ann Ritzma
5.       Michaela Ristaino
6.       Elaine Porter
7.       Lizette Byer
8.       Iris Torres
9.       Laura Lance
10.   Eileen Killory
11.   Robbi Cook
12.   Ellen Gordon
13.   Beth Wrightson
14.   Jeanetta Mack
15.   Vera Chrebtow
16.   Lesley Turner
We have Team 5!
17.   Colleen Blakelock
18.   Kathrina Weekes
19.   Yesenia Rodriguez
20.   Amanda Moynihan
Team 6 Full!
21.   Heidi Harrison
22.   Pat Chase
23.   Tiffany Wheeler
24.   Doni De Bolt
25.   Just send me a check for $40, include your birthday, age on race day and t-shirt size and you’re in!


Prior Weeks’ Recap:

Please note that the week of July 16, we will start training again for fall races, including some half marathons. Now is your time to work out the kinks and practice with no pressure. July 15 will be our last “non-training” workout. Try to take advantage of this opportunity to join the WOW Team if you are not already a member. http://gowowteam.com/faqs/prices-and-programs-2

Over Fifty Interviews – I am starting to interview women who are still running and are over fifty. For some of you, you may have started running quite late in life. For some of you, you may have been doing this for a lifetime. Initially, I will do a recorded interview and, eventually plan to create a book from the material. If you are willing to be interviewed I would love to speak with you. All women over fifty are welcome and matter. Please tell me if you would like to participate and we will arrange a time to record the interview. Thanks!

July 28 5K/10K Race in Orinda – This link below sounds like a fun run for us to participate in. It is a trail run in one of our beautiful East Bay Parks. The price is affordable. Who else is in? July 28, Briones 5K/10K East Bay Park Runs http://www.runintheparkseries.com/index.php/briones_5k_10k  Let’s keep posting about this series on our Facebook Page at Go WOW Team or The Winners Circle.

Don’t miss out on the Speaker Series

One super speaker has already spoken. Please keep the momentum and appreciation for the effort the women make to come and speak to us.

These women are awesome and they will be sharing their stories with us and offering us fitness tidbits to put into our own bag of tricks. I’m hoping that many of you will be willing to travel back and forth between Oakland and Walnut Creek as we alternate the locations of our Speakers. You will then be able to join the clinic for the week, taught by Coach Stephanie. Details on meetup. Third Speaker July 18, Loretta Green-Willimas

San Jose Rock’n’Roll Half Marathon Here we Come!
Monday, July 16 is the first week of training for the upcoming San Jose Rock’n’Roll Half Marathon, happening on October 7. We will also train for the Humboldt Half Marathon on October 21. To RSVP for the training kick-off on July 15 go to meetup.

Current Trainees for SJRNR:
Lizette B
Coach Stephanie
Christy G
Colleen B
Michaela R
Leticia D

Humboldt Trainees:
Ellen G
Lauren G
Yesenia R
Who else?

Coaching calls will re-start on July 17 on Tues at 12:15 Noon, Thurs at 12:15 Noon, Saturday at 3:15 PM. The phone number has changed. After the first month there is a separate membership fee for online coaching support. If you want to include this invaluable resource in your membership please go to the link at http://gowowteam.com/faqs/prices-and-programs-2

50 in 100
I want to increase our membership by 50 new (or returning after a year or more absence) members in 100 days and need your help. We all know that word of mouth is the absolute BEST recommendation right? So, if any of you can recruit a new member you will be eligible for a new WOW t-shirt, cap or racing singlet (to be ready in June). Here is what I need:
1.       A name
2.       An email address
3.       A phone number
4.       Permission to say that you made a referral

I will contact them by email and/or phone and mention that we want them to join us and that you felt it might be a good fit. That’s all there is to it! Thanks for your help and Go WOW Team!

Walnut Creek or Bust!
I’d love to see our Walnut Creek group grow! What are your thoughts on ways to make this happen?

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/

Upcoming random races and opportunities:
July 8, 2012 – Langley Half Marathon. Join WOW Member Laura L in running this half. http://www.langleyhalfmarathon.com/
July 28, 2012 – Run in the Park www.RunintheParkSeries.com
The 2012 Schedule is:
7/28 Briones Regional Park, Orinda/Martinez
8/11 Garin Regional Park, Hayward
9/15 Tilden Regional Park, Berkeley
9/29 Redwood Regional Park, Oakland Hills
10/13 Pt. Pinole Regional Shoreline, Richmond Fees: Early Bird: $28 thru 30 days prior, Pre-Reg: $31 thru Wed. prior, Race Day: $35
July 28, 2012 – EMERGE 5k at Almaden Lake Park in San Jose. http://www.active.com/running/san-jose-ca/emerge-3rd-annual-5k-run-walk-2012I
July 29, 2012http://www.thesfmarathon.com
Saturday August 25 – Pacifica Coastal 5K Run and Walk Festival 9-2:30pm www.pacresourcecenter.org/blog/?p=459
Aug 26, 2012 – Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
Sept 21, 2012 7th Annual Run at Work Day
Saturday, Sept 29, 2012 HERS Keepabreast 5K/10K Run Walk http://www.herskeepabreast.org/
October 7, 2012 – San Jose Rock’n’Roll Half Marathon http://runrocknroll.competitor.com/san-jose
October 21, 2012 – Humboldt Redwoods Half and Full Marathon http://www.redwoodsmarathon.org
November 10, 2012 Mermaid 5K, 10K – http://www.mermaidseries.com/san-francisco#!__san-francisco
November 11, 2012 Malibu Marathon, Half Marathon and Supathlon – www.malibumarathon.com / www.malibusupathlon.com
November 18, 2012 – The Lady Speed Stick® Women’s Half Marathon in Tampa, Florida. Coach Stephanie is running this.
Sunday, December 2, 2012 – CIM Marathon Relay Challenge – $120 per team through August 1 – http://www.runcim.org/page/show/219125-relay This is a WOW Team Annual Event. Join a team soon!
Saturday, December 8, 2012 – Walnut Creek Half Marathon and 5K http://www.runwalnutcreek.com
Sunday, March 24, 2013 – The Oakland Run Fest

Preferred Providers and Misc. of Interest:

#1 – Group at Inspiration Point, Cynthia B is to the right of Coach Stephanie, photo by Lauren G
#2 –  Lafayette Reservoir in January – cold! Photo by Lauren G
#3 –  Iris, Heidi, and Coach Stephanie at SF Half 2011 – photo by Lauren G

Thanks to the wonderful photographers who give us so much to smile about. Photos are wonderful memories!

 


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!


Race Day Check List

Race Day Check List

by Coach Lauren Ganes, WOW Team Marathon Coordinator

WOW Ladies ready to rock the course at See Jane Run

The following is a check off list for race day. Set everything out the night before.

Make sure your Garmin is charged and your gymboss has batteries

Get out your:

  • shoes and socks
  • shorts/pants
  • shirt with bib pinned on
  • hat
  • sunscreen
  • lipbalm
  • fuel: gels/electrolyte
  • jacket (for before and after race)
  • watch
  • flip flops for after race (optional)
  • bandana (optional)
  • bag to hold jacket and other items you won’t be using in the race
  • Directions to race
  • Set an alarm, giving yourself extra time on race morning

Marathon Minute

May 20, 2012 by Lauren Ganes, Marathon Coordinator

Photos by Lizette Militar Byers

Ready, Set, Go! WOW women are more than ready to take on the See Jane Half Marathon!

We all owe Coach Stephanie our gratitude for marking the course for us. We now have the psychological edge of knowing the course. THANK YOU, COACH STEPHANIE!

And our heartiest thank you goes to Lizette who kindly kept a water station for us. We wish her well on her 100 mile bike ride on June 3! Go, Lizette, go! We are cheering you on!

Christie and Kathy going strong on their first 13.1 mile practice run.
Do you remember how you celebrated your 30th birthday? Bravo to Christie A. who celebrated her 30th birthday by running 13.1 miles for the very first time! And Bravo to Kathy W who also ran 13.1 miles for the first time! Way to go ladies, and you looked strong as you came to the finish line.

Brave Evelyn joined us and ran the 5K course. Ellen also ran, and Vera, Pat, Rebecca, Beth, Lauren, and Coach Stephanie all completed 13.1 miles.

Next week we will be in taper mode, running 10 miles.

Go WOW Women!

Jump Start Your Summer and Fall Training with WOW!

50 in 100

The WOW Team is adding 50 new members in the next 100 days and we want YOU!


A run like no other through the Napa Valley


Here is what the WOW Team Offers Every Day:

Professional Coaching with personalized training and goal setting

More than 7 neighborhood workouts (walking, running, speed work, and tempo runs) each week throughout the greater Bay Area. You may attend one or all!

Support online and through mentors (don’t live in the area? Train with WOW through our virtual support and coaching)

Ongoing enrollment. Join ANY time!


Best of the Best

The WOW Team was voted Best Bay Area Women's Run Club for 2012 by an ABC7 Poll.
Join the BEST. Be Your BEST!

Go WOW Team at See Jane Run Half Marathon 2011!


Summer Specials

May
Sports Nutrition Clinic every Saturday, online
Free at meetup.com/gowowteam


June
Power Walking Clinics

  Intermediate Running Clinics

    Starts June 6 in Walnut Creek, 5 Weeks $89. Here is the link
    Starts June 13 in Oakland/Piedmont, 5 Weeks $99. Here is the link

Hill and Pacing Clinics

Free to Members or Join Specific Event on Meetup


July
Start to train for

San Jose Rock’n’Roll Half Marathon Oct 4

  Humboldt Redwoods Half Marathon Oct 21


 


Special Prices

Sign up with a buddy and split the initial membership fee 50/50


Sign up in May for a $20 rebate*


Sign up in June for a $10 rebate*


Sign up by July 16, just in time to start training for fall 5K Walks through Full Marathons and get a $5 rebate

*(once we get all your paperwork)

Register Now

What better time to start your new lifetime of fitness?

Getting started: Details for you to join the WOW Team, as a full subscriber, or a drop-in are available on our website at Go WOW Team
 

Go WOW Team!

Not quite sure what to do next?
Take a free fitness survey
Find us on Facebook
Follow us @gowowteam on twitter
RSVP for our workouts on meetup

You are always welcome with the WOW Team!

Marathon Minute

“The Marathon Cycle”

by Lauren Ganes, Marathon Coordinator

Go Oakland! We did it! 2011 - Aisling F, Lauren G, Robbi C, Jeanetta M, Coach Stephanie
We had a great turnout of women at Walden Park on Sunday with the intertwining of marathon training: some women were tapering for the Oakland Half Marathon or relay, next Sunday, March 25, while other women were just beginning their training for the See Jane Run Half Marathon Sunday, June 3.
It was exciting to meet new members, and gratifying to hear veteran women describe their experiences of being part of our WOW Team.

In future weeks I will focus on the training for the See Jane Run Half Marathon; however this week it is important to focus on the final week of training for the Oakland Half Marathon.

My non-running sister just asked me what I would be doing this week to prepare for Sunday. I answered, drink plenty of water, eat healthy meals filled with protein and complex carbohydrates. She also knew that I wouldn’t be running as fast or as long as I had in training when I run this week.

This is the week to appreciate the fact that you have trained well and you are ready to race on Sunday. If you are able, this is a good time to get a little extra sleep, and know that resting is important for strong running.

Make sure you have your clothes, (shirt, pants/shorts, underwear, socks, shoes, hat), bib, gels, and fluids laid out and ready to go before you go to sleep Saturday night. Don’t worry if you can’t sleep, the adrenaline of the race will carry you.

There will be 8 aid stations for the Half Marathon. They will be providing water, Gatorade and Gu. So you don’t need to carry as much as you did on a training run. It’s a good idea to have some liquid with you.

Half Marathoners will be meeting at the WOW Tent in Snow Park at 8:30. Our race begins at 9:15.
Again, remember that you have trained for this, and you can do it. Be proud of yourself, and stick to your plan, remembering your breathing, legs and arms.

We look forward to celebrating our success at the WOW Tent with all WOW members after the race and at the party afterward at Michaela’s.

THANK YOU COACH STEPHANIE FOR DOING AN AWESOME JOB OF PREPARING US FOR THE OAKLAND HALF MARATHON

Hydrate, Fuel and Run strong! GO WOW TEAM!

The Weekly Pep Talk – Less than 2 Weeks to Oakland and 12 Weeks for See Jane Run

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!
Coach Stephanie


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, please

  • 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 drsandy@innersport.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:
Coaching calls 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 14thRedwood 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 run@therelay.com.
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
May 20 – 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, 2012Sept 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 7th Annual Run at Work Day
November 18, 2012 – The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe
 


Please VOTE!

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 


Pictures
#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!


The Weekly Pep Talk Only 20 Days…

The Weekly Pep Talk #184
Start March 5, 2012

Words to live by: "One of the best things to do sometimes is simply to be." – Eric Butterworth
 
Woman of the Week:  Mary Sue W, who usually runs with us at Sawyer Camp, when we see her. It is always a real pleasure to have you join us!
 
Coach Stephanie’s Tip:  Water, water. What an essential life element. Please remember to drink water on a regular basis for a healthy lifestyle. When you are training and sweating you want to add additional water to the mix. For workouts over an hour, you may want to add some electrolyte mix to that water because you are losing nutrients in your sweat and from evaporation. Small bits (2 oz. or less) on a regular basis is way better that big guzzles when you are excercising.
 
Dear WOW Women and Interested Readers,
 
What fun last weekend watching the trainees starting from Snow Park and heading out on their chosen courses. Everyone did really well! I was, as usual, very proud to be a WOW Team Member!

For some of you this was a first 13.1 miles and you did it with such aplomb. Rowena, Kathrina, and Kyoung completed their first half marathon distance last Sunday. Hurrah! Lizette had a great run and ran most of the way with Ann R, and Robbi C. I ran with Colleen, Michaela, and Fiona, interspersed with Julie, Ellen and Christy. Lily and Kyoung disappeared early. Where did you ladies go? I had so much fun talking, getting to know you better, watching how you’ve improved. Then there was that one guy…never found out if he was single or not…

Beth W, Eileen, Ellen, Iris, and Lesley showed up at Snow Park then headed off to do their leg of the relay. Read some of their comments in The Winners’ Circle.

BTW, ‘loved those WOW t-shirts!

You should all feel good about where you are in your training and where you are going. For some of us, this race will not be our peak and there will be other races in the future. For those of you who are uninjured, well trained, psyched and confident, this is your time! How Exciting!

This weekend is our final long run, to be done at a moderate pace for 14 miles or 3 hours, whichever comes first. We’ll be at beautiful Point Isabel. Our relay participants will be doing 80 minutes, at a moderate to strong pace. Isn’t it great to be able to see the end so near?
 
If the day is nice and you have time, let’s meet for coffee after our workout this weekend.
 
March 17/18 is a taper weekend for ORF and also the start of training for See Jane Run. 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 drsandy@innersport.com. Sandy will be talking at about 10:00 and will also offer one-on one consultations. Her bio is very impressive and is listed in full on the meetup site.
 
Also on Sunday, March 18, let’s bring snack food to Walden Park and do a little pre-race “getting psyched up“ celebration. With only 10 miles to run for the half marathoners and 90 minutes for the new See Jane Run Trainees, let’s celebrate with a little good food and casual conversation, along with the talk (and evaluations) from Dr Baird and a Q and A Session from your coach.

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.
 

March 25 – Post Race Pasta Feed at Michaela’s!

Wonderful WOW Member Michalea 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 (It’s not posted yet) but will be soon. We’ll send directions to all who RSVP. Thanks Michaela and Tony!
 


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 Womens or San Jose Rock’n’Roll in October. Ready to start training with the WOW Team Power Walkers? Info on meetup…


Training for See Jane Run 5K and Half Marathon starts soon

ü  Virtual Kickoff on March 15,

ü  Neighborhood Kickoff on March 17

ü  Practice starts March 18


 Workout and Event Details are on Meetup at http://meetup.com/gowowteam

Here’s to Fitness, Friendship and Fun, the WOW Way!
Coach Stephanie
P.S. Lauren is back! Yahoo!!

 

WOW Has Been Demoted. Please VOTE!

Don’t forget to vote for WOW asBest Bay Area Running Club! We have descended fromfirst to second place and need YOUR VOTE! Get friends and family, too!http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 Go WOW Team! As a heads up, if you look and WOW is already in first place, hold off on voting. We want to be strategic here. However, for us to stay even 1 vote ahead of the other teams is an excellent strategy and will keep us in first place (once we get there!)


Success Teams are Forming! Join us! 
March 8 – Mentor, Beth W will be holding another Success Team Call. Pam, Colleen, Beth, and Lizette have room for one more participant. If you are interested please tell us on facebook and we will invite you to Beth’s call or another group as it forms. Beth’s group meets on Thursday at 8PM. All WOW Members are invited to be in a Success Team. Each group only has 5 members but you are not limited to which group you can join.
 
Eileen K, also a mentor, will be offering a call on Tuesday nights at 7:30 PM. If you are available at this time let us know (on facebook) and you will be invited.
 
I will also be offering a Success Team Call on Saturdays, at 4:00, starting on March 3, immediately before our regular coached call at 4:30.
 
Robbi C is also forming a group and details will be posted soon.
 
Thanks to all of the leaders for hosting these call. You may contact Beth, Robbi, Eileen, or me, to learn how to participate. Go to the Winners Circle to start the dialog, please. 

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.


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.Times needed are from 45 minutes before (half marathon) 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



Nike Women’s Marathon and Half Marathon in October – Lizette has offered to help with this. Laura did it last year. Could you two get together and, the rest of you let Lizette know if you want to enter? She needs your name soon to get us in the lottery. Thanks Lizette.
 
Post your love for the WOW Team on Yelp.  http://www.yelp.com/biz/go-wow-team-oakland
 
Recap from prior weeks:
Coaching calls are now happening on Saturday at 4:30 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/
 
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 when I have goodies to give away.

 

Upcoming random races and opportunities:
March 25, 2012– Oakland Running Festival, http://www.oaklandmarathon.com
April 14thRedwood 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 6, 2012– Divas Half Marathon in San Francisco Bay – http://www.runlikeadiva.com
Join California’s Longest Party on 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.  Please view TheRelay.com, call 650.508.9700 or email run@therelay.com.
May 17 – 19 –Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com
May 20– The 101st Running of Zazzle Bay to Breakers – Discount Code for WOW Members on our website at gowowteam.com
June 3, 2012See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
July 29, 2012Sept 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, 20127th Annual Run at Work Day
November 18, 2012– The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe
 


Please VOTE!

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 


Pictures
#1 – Go WOW Team – self portrait of WOW Cap by Coach Stephanie
#2 – Heidi H coming in to the finish of SF Half with a PR – photo by Lauren G
#3 – Kosheno M running the Oakland Half in 2011 – photographer unknown
#4 – Somd of the girls at the end of Oakland last year – Photographer Scott?

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!

The Weekly Pep Talk

The Weekly Pep Talk #182
Start 2-20-2012

Words to live by: Never ignore a gut feeling, but never believe that it's enough – Robert Heller

Woman of the Week:  Ann Ritzma is one of a kind. This woman wears so many hats and does a super job with all of them. We are so lucky to have you as a member and mentor, Ann. Thanks so much!

Coach Stephanie’s Tip:  Don’t forget to vote for WOW as Best Bay Area Running Club! We have descended fromfirst to second place and need YOUR VOTE! Get friends and family, too!http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 Go WOW Team!



Dear WOW Women and Interested Readers:

I want to congratulate those women who are burning up the pavement every week in their training for the upcoming Oakland Run Fest. Whether it is the 5K, Relay, or Half Marathon, you ladies are sticking with the commitment you made to yourselves and to the WOW Team. Go for it!

For those of you who have drifted away… for a few weeks or a few months or even longer, WE WANT YOU BACK! It is one of the most distressing parts of my job, as coach and founder of the WOW Team, to meet women who want to partake and then leave, often without notification.YOU ARE MISSED!

The worst part for me is that I usually don’t know what happened…With some of you, we stay in touch, and often, it is family obligations. I truly understand how difficult it is to manage relationships (especially young families) and find time for yourself. That said, we all know how essential it is to have time to pursue your own fitness and to feel supported enough to justify that time.

The WOW Team understand both sides of this situation. However, I want you to feel supported by us and encouraged to talk to your families and loved ones about your needs. You are equal in importance to any member of your family – in terms of priorities, no more and no less (this is my opinion).

Now, I know that logistics can make a difference because we have a bond and obligation to family members. Some members in our family need our time in ways and places that conflict with our own needs. I understand this.

Here are some suggestions:
Talk to your family – even the young ones and ask them:

  • What do they think of you running and getting out exercising on a regular basis. (If you haven’t mentioned this to them before, they may never have thought of you wanting or needing this in your life).
  • Ask them how they can help you to be able to get out and exercise (this goes for the whole family, big and little folks).
  • Ask them if they would like to cheer you on if you entered a race (most folks will say yes).

These are just some thoughts for those of you who may just need a little support at home to come back to the WOW Team.

Whatever is keeping you away, please know that you are always welcome and ENCOURAGED to return. We miss you! You make our group better. Come back soon!
 
Best,
Coach Stephanie


Relay Members and 5K Members You’re upping the time just a little so, try for a few increments of faster running, somewhere in the middle of your workout. 1:1 maybe 10 – 20 minutes of harder/easy and 4:1 maybe 30 minutes or so of pushing the run part. You can do this!

Half Marathon Trainees, you are getting up there in time and distance! This weekend you’ll be putting in 160 minutes (2 hours and 40 minutes) or 12 miles, whichever comes first.  We’ll be at the Berkeley Marin so, eat beforehand, bring water or electrolyte for the run, and plan to snack (GU or some other fast energy) on the run. Again this weekend TRY something different. Just try one thing different so that you will know if it made things better or worse for you.


Success Team Calls –
Mentor, Beth W will be holding a Success Team Call on Thursday, February 23 at 8:00PM for 5 lucky women whom Beth has already invited.

Eileen K, also a mentor, will be offering a call on Tuesday night, February 28 at 8:00 PM.

I will also be offering a Success Team Call on Saturdays, at 4:00, starting on March 3, immediately before our regular coached call at 4:30.

You may contact either Beth or Eileen, or me, to learn how to participate. Go to the Winners Circle to start the dialog, please.

If you are interested in learning more, in general, 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.

Here’s to good training , friends and fitness. I would be less happy without all of you wonderful WOW Team women bringing me a warm smile every time I see you at one of our workouts.

Have a good week. See you soon.
Coach Stephanie

P.S. Mark your calendars for a 7:00 AM start time for practice on the ORF course! March 4 (I didn’t choose the time, ORF did). Please RSVP on the WOW Meetup site and also on the Oakland Run Fest Facebook page.



Online Coaching – Train Online – For All Levels of Women Runners and Walkers. Free Intro with Coach Stephanie this Saturday

Here's a webinar I highly recommend (attend for free, RSVP now)—
Train Online for Easy Access and Great Results!

(Click the link above now to RSVP for this free teleseminar training — which will be on Saturday, February 25 at 2:00 Pacific Time and 5:00 Eastern Time.  RSVP now to secure your spot.)
http://getmoving.weebly.com


Recap from prior weeks:
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


Nike Women’s Marathon and Half Marathon in October – Lizette has offered to help with this. Laura did it last year. Could you two get together and, the rest of you let Lizette know if you want to enter? She needs your name soon to get us in the lottery. Thanks Lizette.


Post your love for the WOW Team on Yelp.  http://www.yelp.com/biz/go-wow-team-oakland


Coaching calls are now happening on Saturday at 4:30 PM. The phone number has changed. I will be sending it out to members only in a separate email.


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/


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:
March 3, 2012 – Impact 5 and 10K in Walnut Creek – “I am on the Board of a local non-profit in Walnut Creek called the The Kiran Anjali Project (KAP), created to sponsor educational opportunities for disadvantaged girls in India. We are celebrating International Women’s Day by hosting a fundraiser 5/10K Walk/Run on March 3rd, 2012, sponsored by Sports Basement. It is called the IMPACT 5/10K and the theme is “Pound the Pavement and Change a Life”. The proceeds from the event will be donated to KAP’s sponsored school, Wings School for Girls, in Hyderabad, India.

We are hoping to inspire some local folks who want to have fun, support their fitness plans, and donate to a great cause at the same time! For more information, please visit us at www.kaproject.org. You are welcome to contact me with any questions at 415-710-8263.

March 25, 2012 – Oakland Running Festival, http://www.oaklandmarathon.com
April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
May 5, http://www.ocmarathon.com/The OC Marathon and Half Marathon
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
May 20 – 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, 2012Sept 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 7th Annual Run at Work Day
November 18, 2012 – The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe


Photos:
#1 –
Ann R and Aisling F after finishing a fast half marathon. Photographer unknown
#2 – The WOW Team getting ready to run across the GG Bridge. May 2010 – Photographer, a passing runner
#3 –  Iris, Julie, Robbi, and Christina at the WOw Team Marathon Madness Clinic in Emeryville. L. Ganes, photographer
#4 – Kerry, Coach Stephanie, and Elise Q at the Walk-It 5K, May 2011. L Ganes, photographer
#5 – Mentor Eileen K at Emeryville Marina. Guess who took this photo?


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

Track!

Stretch!

Track workout for the week of Feb. 20 – 28, 2012

Do 1 mile warm-up followed by dynamic stretches

10 X 400 with 400m RI (Active Recovery)

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 400m (1 lap) going hard. Then rest until the experienced runners finish 2 laps. Repeat five times. 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!

The Weekly Pep Talk Start February 6, 2012

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:

  1. Breathing
  2. Legs
  3. 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 PrizeWOW 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!

Track!

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

Marathon Minute

by Lauren Ganes, Marathon Coordinator

January 10, 2012

It was so exciting to see so many women participating on Sunday at the WOW Team January 8 “kick-off” to the 2012 season.

A number of women will be running the half marathon in Oakland on Sunday, March 25. There are now 11 more weeks to go before race day. This Sunday the long run will be 80 minutes of running, running and walking, or walking; or 8 miles—whichever comes first. This is a slight variation form what the training program says, as we increase our mileage gradually. We will also be practicing hills while training at Lafayette Reservoir.

Photo by Lauren Ganes

Oakland is great about letting us know that there will be 8 aide stations along the Half Marathon course. There will be water and lemon-lime Gatorade at each station. Some stations will also have various flavored Gu gels. It is a good idea to try both the Gatorade and the Gu during your training. If either of these do not agree with you, you’ll know to bring your own supplies on race day.

On your mark, get set, run! GO WOW TEAM!

The Weekly Pep Talk Start January 4, 2012

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!

Marathon Minute

MARATHON MINUTE October 30, 2011
by Lauren Ganes, Marathon Coordinator

BRAV0! To Coach Stephanie! Our fearless coach continues to train for her full marathon in December in the midst of moving. We all know how stressful moving is, and training for a marathon on top of that is a huge commitment with its own stresses. We are so lucky that Coach Stephanie can do all this and still coach the rest of us with her unfailing support. Thank you Coach Stephanie for providing all of us with great training and keeping us motivated and moving.

Sometimes you are so busy with races and keeping track of mileage and pace, that you forget to just enjoy the feeling of running and being outside in nature. I was delighted to see that although Coach Stephanie is in training, she just took off for a second part of her run this morning, without her Garmin.

Don’t get me wrong, knowing your pace and mileage is important, especially when training for a race, but it’s also important to let your body follow its rhythm. In recent weeks, while not training for a specific race, I have been trying to focus on form. Here are a few things I’ve focused on: leaning forward, keeping my arms close to my body, lifting my knees and rolling forward on the balls of my feet.

Let’s keep on running and enjoying the camaraderie of the wonderful women of the WOW Team.

A Word from the Coach

August 2, 2011 – from Coach Stephanie

July was a very good month for the WOW Team. The weather cooperated; we added several new members; we had some super workouts; and we finished out the month with a great performance at the SF Marathon, Half Marathon, and Progressive Marathon!

Whether you were out there on race day or not, I hope you benefit from the way we set a team goal, follow through with the training, go for it on race day, then move on ahead to something new. The importance of the WOW Team, in my mind, is not to race all the time. The WOW Team is about the cycles and the traditions that we honor.

The tradition of setting race goals is essential to staying motivated. The WOW training cycle means that, not all women will always train for the same things. When we are not training for our own race, we can be out there helping other women go for their goal while, at the same time, keeping our base steady and ready to pick up the pace when our next goal is set.

The women who worked so hard for the July 31 SF Marathon deserve a lot of credit and a little rest. Burnout and injury can result from too much too soon so give yourselves a little down time. That said, setting the next milestone and looking ahead is essential to staying motivated and finding purpose.

I love coaching you, helping you set goals, and supporting you in reaching them. Here’s to the completion of one cycle and the beginning of another! The WOW Team has set races for 5K, 10K, 13.1 miles, and 26.2 for the fall and winter. Choose your distance and let’s get training together!

To Success!
Coach Stephanie

Congratulations to all SFM Participants Aisling Forbes, Kelly Woodard, Merilee Fahlman, Kosheno Moore, Christy Gerren, Pam Skiles, Kathrina Weekes, Beth Robb, Chelsea Deming, Heidi Harrison, Iris Torres, Julie Yokoyama, Maria Kristianti, Kerry Sullivan, Stephanie Atwood, and pacers Simone Adair and Jeanetta Mack who paced us to victory!

Thanks to Lauren Ganes and Filomena Bettencourt who cheered us on.