Tag Archives: half marathon

Tempo Workout for the Track

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Tempo Workout for Half Marathon Pacing

J & J practice on the See Jane Run Training Course 2011

Everyone warm up on the track for 5 - 10 minutes easy jogging followed by some dynamic stretching (jumping jacks, bicycles, high knees, butt kicks = 2 - 4 laps + stretching)

2:30 - 2:45 best finish time for half marathoners

1 X 1 mile at steady pace, each lap at 3 min/lap, recover with 400m jog or walk (don't stop completely), repeat one more time

6 laps at steady pace, each lap at 3 min/lap, walk a cool down lap or two

2:15 - 2:30 best finish time for half marathoners

1 X 1 mile at steady pace, each lap at 2:40 min/lap, recover with 400m jog or walk (don't stop completely), repeat one more time

6 laps at steady pace, each lap at 2:40 min/lap, recover with 400m jog or walk (don't stop completely), walk a cool down lap or two Stretch

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!

Coach Kerry Says...

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Kerry Sullivan will be joining the WOW Team as Coach later this summer. She has been part of the WOW Team for several years and has been honing her coaching and training skills to become the best coach possible. Kerry writes from the heart! Please join her blog at her blog Running on Faith to learn more about Kerry's attachment to running. - Coach Stephanie

July is finally here! I am training for the San Francisco Half Marathon and July always felt distant, in the future. I cannot say, though, that I feel unprepared.

In fact, all the hard work of those training for the half marathon is gaining momentum for the big day!

As I finished my 15 mile long run last Saturday, I muttered to myself “Put me on the course now! I feel ready to go!” For those who do not know me, those are never words you hear from me while training.

However, following the WOW Team’s Intermediate Half Marathon training plan has allowed my body to acclimate to a gradual increase, whether that is mileage or time on your feet. I am proud to see multiple higher mileage weeks - 15, 14, 13, and many 10 milers - under my belt before we take to the streets of San Francisco in a few weeks. Actually, this is my first training cycle with two long runs above a half marathon distance in almost two years!

Since I am no stranger to running injuries, I took my time working back up to this distance and have balanced workouts out with strength and core training with the other runs that my training plan prescribes - tempo and interval sessions - each week.

It is during these tempo and interval workouts where I see my body gradually work more efficiently over the training cycle. I spread these two workouts over the week and make sure to incorporate the resistance training, possibly a fun run, and some recovery to balance the hard work that the WOW team’s training calls for.

With that hard work, comes unbelievable reward! We are almost there. Allow that momentum to build and have faith in your training.

See Jane Run Half Marathon Training SF

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Welcome to the WOW Team special training page for the San Francisco See Jane Run Half Marathon Training Program. Thank you for your interest in training with us.

For the SF Program, you need to be an experienced runner. (Not sure? Please call Coach Stephanie at 415 682-8819 to go over the details.)

Look at our meetup details for our morning track, SF, and Sawyer Camp weekend workouts and get a sense of what we mean by experienced. We are by no means elite.

Price for the entire training is $199 and includes:

  • 10 weeks of training starts Thursday, March 31 with boot camp orientation at Kezar Stadium and Saturday April 2 for our first long run from the See Jane Run Store in SF.
    SF track workouts are on Wednesday morning at 6:30am, runners boot camp Thursday evening at 6:30pm and Saturday long runs are at 8am through the race on June 5.
  • Practice run on the actual course on Saturday May 7, 8am
  • WOW Team tech t-shirt and water bottle
  • Free daily training program for 1/2 marathon
  • Coaching by Stephanie Atwood and staff. Coach Stephanie has more than 30 years of experience and is certified through USATF, RRCA, and the National Association of Sports Medicine as a trainer and coach.
  • The Weekly Pep Talk Newsletter and Weekly Pep Talk Live Call
  • Discounted shopping at See Jane Run Stores
  • And more

    • If you haven't already paid, please do so now by clicking on the link below.

    When you join the WOW Team you are able to run at any of the weekend locations in our club. Currently this includes Saturday in SF/San Mateo, or Contra Costa County, and Sunday in Oakland/Berkeley. You may also join our weekday track and tempo workouts for no extra charge - Tuesday at 6:30pm in Contra Costa County, Wednesday at 6:30 am in SF, 6:30pm in Oakland.

    For details and reminders on all workouts go to our main meetup site at this link and join that site. Thank you!

    Here are the next steps to get your training going:

    1. Enter your name in the info form to the right. This will put you on our members mailing list

    2. Go to Membership Packet and Application for the application and more details about the WOW Team. Scan and send the form back to us, please, especially the survey and application.

    3. Click SJR 2011 Int-Adv-Half Marathon for the intermediate/experienced half marathon training program

    4. Get ready to meet a great group of women and train for the experience of a lifetime.

    Welcome to the WOW Team!

    The WOW Week

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    Here are the times and locations for this week's workouts. Want more than a week's worth? Go to the calendar tab for dates into the future. Need directions? Go the the WOW locations/directions tab for information on how to drive to our workout sites.

    Here is what WOW is up to for January 10 - 16, 2011

    Join WOW - Fit Women of the World Today!

    Please RSVP for workouts at meetup or on our facebook facebook page. While there is no additional fee for current members, whether you are a member or a drop-in we ask that you RSVP.

    Not a member yet? Go to http://gowowteam.com/join-us to pay the drop-in fee or join long term. Thank you.

    Tuesday, January 11, Live Call Open to Members only. 8 - 9pm. Note the new time! - Live, Interactive Call About Women's Fitness. Join WOW Team Coach Stephanie this Tuesday
    Where: WOW's Virtual World Online
    What: Open dialogue about the world of women's fitness
    When: Tuesday 8 - 9pm
    Details: Members only. You will be sent an automatic invitation if you are a current, paying, subscriber to the WOW Team.

    Wednesday, January 12, 6:30am - SF Women Intermediate to Advanced Track Workouts
    Where: Kezar Stadium
    Map link: Click here
    What: Interval workouts for increased speed and performance
    When: 6:30am
    Details: Workouts change each week. Bring water and layers. Must be able to run a mile in less than 10 minutes. Meet on the track. Look for a group of women and the WOW white board. We usually meet on the north side of the track but, due to lighting, sometimes we meet on the south side in the middle of the straight.

    Wednesday, January 12, 6:30pm - Fitness Walk, Tempo Run and Strength Training, 6:30 PM. Join us!
    Where: Lake Merritt, El Embarcadero
    Map link: Click here
    What: Speed and strength training for overall improvement
    When: 6:30pm
    Details: Workouts for walkers and runners - beginners through experienced athletes.
    Saturday, January 15, 9:00am - Intermediate Runners Train for the Oakland Running Festival
    Where: Sawyer Camp, San Mateo
    Map link: Click here
    Sunday, January 16, 9:00am
    Where: Harbor Bay, Alameda
    Map link: Click here
    What: Weekend workout (long run or walk) for fitness maintenance and the races that WOW is currently training for.
    Details: We're training for the Oakland 1/2 marathon and 5K along with our 60 minute maintenance workout offered every weekend. Join us!

    Upcoming...
    Wednesday, January 19 6:30am - SF Women Intermediate to Advanced Track Workouts
    Where: Kezar Stadium
    Map link: Click here
    What: Interval workouts for increased speed and performance
    When: 6:30am
    Details: Workouts change each week. Bring water and layers. Must be able to run a mile in less than 10 minutes. Meet on the track. Look for a group of women and the WOW white board. We usually meet on the north side of the track but, due to lighting, sometimes we meet on the south side in the middle of the straight.
    Wednesday, January 19, 6:30pm - Fitness Walk, Tempo Run and Strength Training, 6:30 PM. Join us!
    Where: Lake Merritt, El Embarcadero
    Map link: Click here
    What: Speed and strength training for overall improvement
    When: 6:30pm
    Details: Workouts for walkers and runners - beginners through experienced athletes.

    WOW This Week

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    Here is what WOW is up to for the week of December 13 - 19, 2010

    To see a calendar of future workout dates, go to our website calendar at http://gowowteam.com/calendar

    Join WOW - Fit Women of the World soon!

    WOW Fall Training is winding down and we are starting to ramp up for the Oakland Running Festival Races in March 2011. Join us!

    Note: Directions for all Workouts and Events can be found at http://gowowteam.com/directions or by going to our Directions Tab at the top of the website http://gowowteam.com. Thank you.

    RSVP for events at the Events Tab on our facebook page or on meetup, please if you are a current member.

    Pay at http://gowowteam.com/join-us if you are a drop-in or wish to become a member.

    Tuesday, December 14, 8 - 9PM - Join us for our FREE Live Version of The Weekly Pep Talk! All the news you need to stay fit and involved with the WOW Team. You will need a code to enter the call. This week's call is open to MEMBERs ONLY and is free. Contact us at gowowteam@gmail.com if you need the code. Thank you!

    Wednesday, Every Week

    1. New time! 6:30 - 7:30 AM - SF Women Runners' Speed Training Track Workouts - Kezar Track in SF every Wednesday. Led by Coach Stephanie.

    2. 8am - 10am - Coach Stephanie available for Personal Training Sessions. Meet at Kezar Stadium. Contact her at CoachStephanie@GoWOWTeam.com

    3. 6:30pm - 7:30pm - Piedmont track workouts every Wednesday evening. Join us! - Piedmont High School Track near 301 Wildwood Avenue.

    Friday, Every Week 7am - 10am - Coach Stephanie Available for Personal Training Sessions. Contact her at CoachStephanie@GoWOWTeam.com

    This Friday, December 17- Info and Sign-up Party at See Jane Run, San Francisco. 6:00 PM. Join Coach Stephanie as she answers questions about novice through advanced training for the upcoming Oakland Half Marathon, Marathon, Relay, and 5K Training offered by the WOW Team.

    Saturday, December 18 - SF Workout at Great Hiway and Judah. 8:00 AM.
    Sunday, Dec. 19, Miracle Mile, 5K or Run afterward with WOW in Golden Gate Park. Volunteers needed. Details at examiner.com

    Training Tips

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    WOW Training Tip #1 - If you want to train well and injury-free, do it gradually. In other words, add distance and intensity a little bit at a time. Generally we say not more than 10% a week. This translates into a mile more next week if you did 10 miles this week.

    The real point is that you can't overdo it and not expect to get injured. It takes the body a while to adjust.

    More questions? Join us at the Weekly Pep Talk Live. Free, every other week. Your questions are welcome.

    Sign up at http://gowowteam.com/ at the information box. Thanks! Coach Stephanie

    J. Watters at Inspiration Point. Photo Credit/EA Gordon Designs

    Stephanie Atwood | Create Your Badge

    The Marathon Minute 7-14

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    The Marathon Minute is brought to you by Lauren Ganes, Marathon Coordinator for the WOW Team. Lauren is trying to qualify for the Boston Marathon this year, needing a 4:30:59 to get in. Join her in her training. Make your comments on these posts. Thanks!

    July 14, 2010

    FUELING FOR LONG RUNS

    Yesterday, at the track, a couple of people asked me how I fuel for long runs. The question made sense, because we are scheduled for a 13-14 mile run this Sunday.

    The most important day to fuel your body for Sunday is Friday. That is the day to make sure you are eating a healthy diet that includes complex carbohydrates (vegetables and whole grains) and some protein. You also want to be making sure you drink plenty of liquid over the next few days. Saturday is the day to eat lightly, but still focus on hydration. You don’t want to have a heavy stomach when you run on Sunday morning.

    On Friday consider having meals that include salad and or vegetables, potatoes or whole grains, some bright colored fruit and a small amount of chicken or fish. I like to eat sweet potatoes. I also enjoy quinoa which I prepare in a rice cooker. I probably will have some spinach either as a salad or in an omelet.

    Greek yogurt is another one of my staples, and I eat it with berries, or another fruit and cereal.

    On Saturday night I will drink a large glass of water and also some Gatorade. (Any electrolyte you can tolerate)

    On Sunday morning I’ll get up early enough to have a small breakfast of ½ whole grain English muffin with peanut butter and jelly. I have some hot water, and I also have some more Gatorade, (some people have coffee). I get my caffeine later from my gel.

    On Sunday I will try to remember to take a mouthful of water every 15-20 minutes, even if I’m not thirsty. (This is a work in progress for me.) I will definitely drink at any time that I feel thirsty. I will take a gel or shot block every 45 minutes. It’s important to use the gel or shot block before you actually need it. Rather than taking it when you get tired, keep your energy and blood sugar level up, so you are not exhausted at the end of the run.

    After my run I like to drink low-fat chocolate milk or make a smoothie with banana or other fruit and protein powder. It’s important to eat some protein within 30 minutes to aid with muscle recovery.

    I’m happy to send out some recipes I’ve collected and to talk to people in the future about how to fuel our bodies for running. I’m also very interested in hearing about what other people do.

    The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

    Follow Coach Stephanie's Column as Bay Area Women's Fitness Writer for examiner.com

    Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

    Personal Training Site for Coach Stephanie at Health and Fitness Professional's Network follow this link

    Can You Ever Complete a Half Marathon?

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    Yes, you can run a half marathon. Possibly even a marathon. Go for it!

    My gut answer would be YES.

    As a professional coach and personal trainer I find that it is possible for the majority of us to complete a half marathon (13.1 miles) or a full marathon (26.2 miles). The issue for most of us comes down to a vision of someone racing across the finish line, built like an Olympian, having just run an entire race in less than 5 minutes per mile!

    If this is your expectation, NO, you will probably never complete a half marathon, or a mile, even. But, if you are interested in training to CROSS A FINISH LINE after 13.1 miles of movement (at your pace) then I'm sticking with my original prognosis. YES! Chances are VERY GOOD that YOU can complete a half marathon.

    Please enter your questions or comments to this post and let's talk this over. Let's start the dialogue now...

    http://www.examiner.com/x-21216-Bay-Area-Womens-Fitness-Examiner http://www.facebook.com/pages/Go-WOW-Team-We-are-The-WOW-Team-Fit-Women-of-the-World/215391204501 http://www.hfpn.com/Back-Office-cid-1449 http://twitter.com/gowowteam

    The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

    Half Marathon Practice Run Sat. July 3

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    Practice Run on the SFM First Half Course, Saturday, July 3, 2010

    The WOW Team will be practicing on the actual SFM Half Marathon (First Course) on Saturday, July 3. Starting from the Ferry Terminal in SF we will run 13.1 miles including crossing the Golden Gate Bridge before ending our run in Golden Gate Park.

    Please RSVP at http://meetup.com/go-wow-team-sf or http://meetup.com/gowowteam if you plan to attend. This run (on Saturday) will be for HALF MARATHON RUNNERS or women who plan to run a distance out and back.. Saturday is for RUNNERS ONLY.

    Next week's Sunday July 11 workout in Golden Gate Park will be for walkers, runners, and run/walkers including those practicing the second half marathon route.

    You must bring your own snacks and water though we will stop at Crissy Field, the Golden Gate Bridge vista point (SF and Marin), and a water stop in Golden Gate Park on 25th Avenue. We will end near a bus to get us back to the Ferry Terminal. If you drive, allow time to park on the street. If you take public transportation, check the schedule. The Ferry Building (meet at sidewalk across the street from Market Street) is served by BART and SF Muni.

    Bring: Money (for a meal and bus fare), water, layers, snacks, and be ready to rock!

    Register for the race soon if you haven’t already done so! The first half marathon race is almost full.

    SFM Half Marathon Training

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    Six Weeks to Go! The San Francisco Marathon's half marathon is on July 25.

    The end is getting closer! You are strong and confident at this point if you have been following the training. Let's go through a bit more clarification on the run/walk technique for training.

    While this training method works just fine if you run or jog your entire workout, the concept we're following advocates that you give yourself a break in form by walking at regular intervals. This doesn't mean that you will run/walk your race (although you certainly can). This method suggests that, as you are increasing your mileage, you are allowing your body a recovery break, on a regular basis. Double protection to keep you uninjured. When you run your race, if you want to "run" the whole distance, go for it!

    For example, if you started with a 2/2 (2 minutes walking, 2 minutes running) rhythm, try adding another minute to your running, making it 2/3, or dropping a minute of walking, making it 1/2. Either way is decreasing your walking and increasing the time running. See how it feels. Keep tweaking as you feel stronger and are picking up mileage uninjured. If you start feeling twinges of pain, head back to your previous comfort rhythm for a week or two and try to "up" the intensity of the running portion without changing the time increments. See how that feels. 

    6 Weeks to Go! Week of June 14 - 20, 2010

    Monday - REST
    Tuesday - Strength and core training minimum 60 minutes
    Wednesday - Track Workout for 60 minutes or 4 miles, 40 minutes hard pace/tempo plus 5 min warm-up, 10 min cool down
    Thursday -  REST
    Friday - 60 minutes or 6 miles hard alternating 5 minutes hard, 5 minutes steady, start and end with 5 minutes easy
    Saturday - Cross Train 1 Hour or REST
    Sunday - 12 miles steady pace or 120 minutes, whichever comes first (including 5 min easy warm-up) 

    ALWAYS STRETCH AFTERWARD!

    About the Author: Stephanie Atwood, M.A. is a writer, award winning speaker, and fitness professional. 

    Coach Stephanie, a long distance running coach and personal trainer founded the WOW Team, a women's running and walking group in the Greater Bay Area. Go WOW Team - Fit Women of the World meets throughout the Bay Area, several times each week. Drop-ins are encouraged. For the schedule of workouts go to http://gowowteam.com/calendar  or visit the WOW Team Home Page at http://gowowteam.com  or search for Go WOW Team on facebook or twitter.

     The WOW Team is training for the SF Half and SF Progressive Marathon. All women are invited to join.

    WOW Workouts This Week

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    Coach Stephanie at Dolores Park - SF Sharing Information

    May 31 - June 6, 2010 - What is WOW up to?

    Tue June 1, 2010
    6:30pm - 7:30pm - Track and Core Bootcamp for Women
    Where: Las Lomas Track, Walnut Creek - Extra Fee

    Wed June 2, 2010
    6:00am - 7:00am - Kezar Track, SF - speed workouts every Wednesday AM
    Where: Kezar Stadium, north central section of the track, near Arguello and Lincoln

    7:00 - 8:00am - Kezar Boot camp - outdoor focus on core, strength, flexibility, and power. Extra fee.

    6:30pm - 7:30pm - Piedmont track workouts
    Where: Meet on the track

    Thu June 3, 2010
    6:30pm - 7:30pm Track and Core Bootcamp for Women
    Where: Las Lomas Track, Walnut Creek - Extra Fee

    Fri June 4, 2010

    Sat June 5, 2010
    8am - 9am Run Lake Merced/Zoo Area, SF- 60 Minutes - 11 miles - Runners only
    Where: Meet near Java Beach Cafe on Sloat Blvd. For details look at the directions tab on the home page

    Sun May 30, 2010 - Berkeley Marina, Berkeley- 60 minutes to 11 miles
    Where: Meet at the Seas Breeze Market. Full details on the website under http://gowowteam.com/directions - 8AM

    Celebrate Apr 18

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    http://gowowteam.com

    WOW! You are Amazing!

    This is it! First we'll do our workout with one or two laps around Lake Merritt (60 minutes). Then we'll all come together to celebrate the season to date.

    We have plenty to celebrate together so please plan to stay after our run or walk and join in the potluck brunch. Everyone is encouraged to bring a dish to share.

    Coach Stephanie will have certificates to hand out, we will have good food, and we can discuss our future plans.

    Sunday, April 18

    8:00 AM - Workout

    9:00 AM - begin the party! Eat! Drink!

    Be happy that you are healthy enough to move!

    Bring a friend!

    Bring food or drink for four people

    Celebrate!

    This event is free!

    Run, Walk, Workout with The WOW Team. Join us soon!

    WOW Details for Mar 15-21

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    Stephaney is prepared to go the distance. All 13.1 miles!

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

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

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

    Saturday, 8:00 AM, Sawyer Camp, San Mateo (20 min south of SF). 60 minutes or more. All abilities welcome.

    Sunday, 8:00 AM - Taper at Lake Merritt - All East Bay Women meet here

    Twilight 5K Runners, we will talk about your race before we go out on the course

    Half Marathoners, we will talk race strategy and details after you finish your 3 laps

    8:00 AM - 5K Racers will remain behind to talk about the race details while the half marathoners start on their 3 laps around the lake

    9:45 AM - First talk afterward about next week's race details at the Oakland Running Festival

    10:45 AM Second talk about next week's race details at the Oakland Running Festival

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

    Oakland Running Festival Trainees. Here is this week's long run/workout
    • 5K - One time around the lake, HARD, pushing it. Get a feeling for the competition
    • Novice Half Marathoners - three times around the lake
    • Intermediate Half Marathoners - three times around the lake
    Fitness Forever/Maintenance - One or more times around Lake Merritt. You choose.

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

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

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

    TWPT Mar 8-14

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    The Weekly Pep Talk – March 8-14, 2010 Almost There!

    This Week is dedicated to Sara N. Your time will come. Do not lose heart.

    Dear WOW Members and Interested Readers,

    We are getting so close to the Oakland Running Festival, the FINAL GOAL for many of you! Are you getting excited? Do you feel prepared? If you have been sticking with the program you are going to be ready for The BIG DAY! It’s just around the corner!

    Last Sunday The WOW Gals were at The Berkeley Marina and many of you completed the 13 mile or 3 hour workout. Everyone had a good workout and the weather was ideal. I was very impressed at the tenacity of each member as she came through the aid station, re-supplied and kept going!

    Claire D and Elke V led the pack, while Joanne G and puppy swept the course. Julie Y has made tremendous progress and her tenacity is laudable. Heidi H is so steady and determined. And then we have Ann B, Stephaney C, Jennifer B and Jennifer W, Jessica M, Brenna J, Gini H, Kathryn L, and Kathleen G. Each of you is ...Click here for the rest of the news...

    There's lots more to this weekly pep talk! Don't miss all the good stuff... See for yourself.

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

    WOW Workouts Mar 1-7

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    Listen up. This stuff is important!

    For the Week of March 1-7, 2010

    Here's what WOW is up to this week.
    Join The WOW Team - Fit Women of the World for fun and some honest sweating as we walk or run our way to lifelong fitness.

    Tuesday, 6:00 AM Kezar Track, San Francisco, 60 minute intervals for runners only. Must RSVP by Monday at 9:00 AM

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

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

    Saturday, 8:00 AM, Sawyer Camp, San Mateo. All Abilities Welcome

    Sunday, 8:00 AM. Practice at The Berkeley Marina. Meet at Sea Breeze Market

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

    Oakland Running Festival Trainees. Here is this week's long run/workout
    • 5K - 60 minutes*
    • Novice Half Marathoners - 3 hours or 13.1miles, whichever comes first
    • Intermediate Half Marathoners - 13.1 miles (1 miles warm-up) plus 12.1 miles on pace
    Fitness Forever? - 60 minutes or more. You choose.

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

    *Depends on your ability - go for at least 45 minutes "pushing yourself". The rest is to increase your time on your feet.

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

    Go WOW Team!

    TWPT Feb 22-28

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    Lauren G, glad to have the hills out of the way. On to the food at our Lafayette Reservoir Run

    Go Ellen Go!

    The Weekly Pep Talk - February 22-28, 2010

    This week is dedicated to Sarah T. Thank you for helping with the SF WOW Team!

    Dear WOW Members and Interested Readers,

    Did you all have as much fun as I, last Sunday? What a great day! In spite of the weather it was a super experience. I can't say enough good about lululemon coming through with that fantastic brunch. Thank you to Sylvia, Lindsay, and Baker Junnell. Thank you to Sylvia's family for their help, too. Thank you to the entire lululemon staff for their support of The WOW Team. When can we do it again?

    Week 8 of 12 weeks! WOW! This weekend is a 12 miler or 2 hours and 40 minutes (whichever comes first); next week 13 miles; the week after 14 miles; 10 miles, then…Race Day! You 5K Trainees are on the same time plan with a lighter mileage schedule. In fact, your training time is up to 60 minutes and will stay there for the remainder of the training. VERY CIVILIZED!

    Volunteers needed for our 13 mile practice run March 7 - Volunteers needed for our upcoming training workout on the Oakland Half Marathon Course. Bring out the spouse? The WOW Team and LMJS will practice on the actual course on March 7.

    I need:

    1. A bicyclist or runner to accompany me while marking the course in the morning. Time requirement (6:30 to 8:00 AM approximately)

    2. People to “man” the aid station at 6 miles (approximately). This can be any age. We’ll offer water, energy drink, gu, and oranges (maybe). This could be an individual, a family, friends, whatever. Time requirement from (8:00AM to 10:00 approximately). Please let me know if you are interested in assisting. Contact Coach Stephanie at coachstephanie@gowowteam.com

    We have new photos from Lafayette Reservoir on facebook

    http://www.facebook.com/pages/Go-WOW-Team-We-are-The-WOW-Team-Fit-Women-of-the-World/215391204501

    There are also some photos on the website so check’em out. Thank you to Lauren G and Ellen G for taking these great photos.

    Granola, please? - Dear lululemon, Sarah K loved your granola. Do you have a recipe you would share? Thank you very much. The WOW Team.

    Confirming this weekend - I apologize for the delay on the WPT (Weekly Pep Talk). It kind of got away from me and now it’s already Friday. You can usually find all the information you need on our website and on the meetup sites for each region.

    Saturday’s workout is in San Francisco at 8:00 and includes a 60 minute tempo run starting at Judah and The Great Highway and will head over to Land’s End. It’s a hilly course – 6 miles out and back. For competent runners only, led by Sarah T. http://meetup.com/go-wow-team-sf

    Sunday we offer two separate locations for all WOW Members. Walkers, runners, run/walkers, Running Festival trainees and general fitness women – Everyone! We’ll meet at 8:00 at Arbolado Park in Walnut Creek or Sawyer Camp in San Mateo. You can RSVP at http://meetup.com/gowowteam or http://meetup.com/go-wow-team-oeb, or http://meetup.com/go-wow-team-sobay

    Details for all these workouts are on the main WOWwebsite at http://gowowteam.com

    Beyond Training - Running and Racing Your Best

    Join running professionals Coach Stephanie Atwood, Dr. Selina Shah, and Chi Running/Walking Instructor Hazel Wood for an afternoon symposium about running your best and getting the most out of your training. Details for this March 13 Workshop in Walnut Creek are available through THE WOW Website or http://stridebystride.com. Register before March 6 and save 20%.

    Make comments, please. I love to hear from you! Go to http://gowowteam.com/comments and write away!

    The WOW Team Challenge – Level 1 Bags are ready. Turn in your times and claim your prize! Details on the website at http://gowowteam.com/wow-team-challenge/

    We're a Team! The Shape up SF Walking Challenge is back in 2010 - The WOW Team is signed up and ready for you to join. Just go to the link below and look for our team under the join team menu. We’re listed as Go WOW Team. Anyone, anywhere can join and get prizes for walking, running, exercising of any sort. It’s fun and it helps keep us on our fitness targets. http://www.shapeupsfwalkingchallenge.com/home

    Race Discounts

    March 27/28 - The Oakland Half Marathon and Twilight 5K = $5 WOW Coupon Code - Whether you register for the Twilight 5K on March 27 or the Half Marathon on March 28, you can save some money by using our WOW Team Discount. It is also a bit cheaper to sign up on Active.com rather through register by mail. The link is http://www.shapeupsfwalkingchallenge.com/home

    When asked about the name of the group put Go WOW Team! The $5 discount code is WoW2010. It is case sensitive. The same discount applies to all races. We were given 50 total slots so sign up soon! Please let me know if you have questions.

    April 18 – Martinez Brickyard – 4 or 8 Miler in Martinez $17.00 Discount Price for WOW Members

    May 16 – Bay to Breakers – 12 K, 7.2 miles. Group Discount for $39.00

    July 25 – SF Marathon, Half Marathon, 5K, Progressive Marathon – Discount TBA

    Here's to fitness and fun as a group. Thank you for being a part of The WOW Team!

    Coach Stephanie - coachstephanie@gowowteam.com

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    "Repeat anything often enough and it will start to become you." - Tom Hopkins