Tag Archives: lauren ganes

Marathon Minute March 5, 2013

March 5, 2013 by Lauren Ganes, Marathon Coordinator

From Left, Robbi, C, Julie Y, Coach Stephanie, and Lauren G in the Redding 10 Mile Race on Sat. March 2, 2013
From Left, Robbi C, Julie Y, Coach Stephanie, and Lauren G in Redding at the 10 Mile Race on Sat. Mar 2, 2013

I loved seeing the sea of pink shirts and friendly smiles on Sunday morning before the large contingency of WOW Women began their Oakland Half Marathon Practice run.

Eileen, Lesley and I were disappointed that we did not work at an Aid Station along the Half Marathon route where we could see our team mates.  However, we were gratified  to work an Aid station at mile 12 for runners continuing on for 20 miles. (And the first runners we saw were Beth W and her friend Kathy who were practicing for the relay!)

The runners were so grateful for the Aid station that provided them with Gatorade, water and GU.   The majority of runners wanted Gatorade. They happily filled their own bottles with our Gatorade or water. Another runner used our cups of water and dumped in a packet of “EmergenC Calcium, Vitamin D”.  This was also a point where the runners were ready for GU.   Each runner was grateful for the Aid station because they needed to fuel their body.

Our 14 miler this coming Sunday is a good time to finalize your fueling.  Plan ahead.

  • Will you fuel by time or by mileage?
  • When do you usually lose momentum?
  • How much Gatorade (or other electrolyte liquid) or Gu (gel) or shot bloks do you need to keep your energy up?
  • You want to feel strong for the entire run.

Some runners take their GU within 15 minutes of the start, and continue to take it every 45-50 minutes.  Make sure you drink water with GU so you don’t get a huge sugar spike or upset stomach.  If you are using Shot Bloks, or sport beans, you take those more frequently than GU.  You can also use a combination of Shot Bloks and gels. Think it out ahead of time and bring what you need plus a little more (just in case).

Take advantage of this final long run on Sunday to reap the benefits of good fueling to insure a successful race day.

Marathon Minute Feb 5, 2013

Congratulations to the WOW Women Edie, Emily, Julia and Kim.

From left – Lauren G, Julia H, Aida D, and Libhin S at the Christmas Relays 2012Congratulations to the WOW women,Congratulations to the WOW women,

by Lauren Ganes, Marathon Coordinator

Three participated in the Kaiser Half Marathon and Emily ran the 5K race on Sunday!

How exciting for Edie and Kim who completed their very first half marathons, way to go ladies!

Congratulations to Julia on breaking the 2 hour half marathon with a personal best by 5 minutes. Julia ran the half marathon in 1:55:24, now that is impressive! Bravo, Julia!

And Emily V, we weren’t sure if this was either your first or fastest 5K but congratulate you for getting out there!

There were plenty of women training for the Oakland Half Marathon on Sunday at the San Leandro Marina. For some this was the first time they have run for 110 minutes, or 10+ miles.

Nicole and Lesley T both raised important questions this week-end. Do you do other exercise beyond running? Coach Stephanie provides us with a day by day training program that slowly increases our mileage, and also gives us the opportunity to work on speed through track work-outs and tempo runs. It also suggests cross training for a regular part of our workouts.

Stretching and strengthening exercises for your core, arms, and legs are important to incorporate into your weekly work-outs. We did some of that at Lake Merritt with Coach Stephanie last Wednesday. Fitting in cycling, swimming, dancing, yoga or any activity that uses your muscles in a different way than running will be beneficial to your training.

Again, CONGRATULATIONS to Edie, Emily, Julia and Kim! Thanks for inspiring the WOW Team!

Marathon Minute

by Lauren Ganes, Marathon Coordinator

The sweet feeling of success… Cheers!

WOW is ready to take on the See Jane Half Marathon and 5K, Sunday, June 3!

Please note: There will be 6 aid stations along the course with water and FRS liquid, and Gu will also be offered along the route.

THANK YOU COACH STEPHANIE for the outstanding training you have provided the team for the upcoming half marathon. You have provided us all with the physical training, as well as keeping us motivated and psychologically ready to reach our own personal goals this week-end.

On Sunday, after a taper, WOW team members Amanda, Ann, Christie A., Elaine, Kathy, Monica, Lauren, Michaela, Michelle, Robbi, Vera, and Coach Stephanie shared race strategies:

• Use the porta-potty before the race (remember this is chip timed) so don’t fret if you miss the start whistle.

• Don’t go out too fast. Use the first mile as a warm-up as you find your own rhythm and save your energy for the end.

• Plan ahead how you will run your race—will you follow your gymboss and walk the 1 minute, or will you stop and walk the aid stations?

• Get plenty of rest this week.

• Wear only clothing you have worn in practice, including sox and underwear. Don’t change anything for race day.

• Use the same gels/shot blocks and electrolyte liquids you used during training. Don’t change anything for race day.

• Stay well hydrated this week, and eat healthy meals with protein and carbs.

• Don’t worry if you can’t sleep the night before, just rest and relax because the adrenaline from the race will carry you.

• Visualize your race and you successfully crossing the finish line.

• Make sure you sprint the last 50 yards as you cross the finish line with a giant smile!

Relax! You have trained well and have already run 13.1 miles (or 3.1 miles) on the actual course, now GO FOR IT!

Marathon Minute

Lauren G, glad to have the hills out of the way. On to the food!

April 22, 2012

It’s been so much fun to pound the pavement with the WOW women preparing for the See Jane Run Half Marathon, or 5K the last two Sundays! It’s just 6 weeks away until race day! WOW women braved heat to complete their training runs this week-end, and Coach Stephanie was there to remind us all to stay hydrated.

Bravo to Beth W who ran 14 miles on Saturday in preparation for the Diva Half Marathon on May 6!

Our wonderful Coach Stephanie knows just how to keep us together whether we are training for a half marathon or a 5K. While we run very fast with our track work-outs, even our fastest 400 meter will not be an indication of how fast we will run on race day. With each increment of distance our speed slows down. In other words, you run a 5k quite fast, but each race from the 10K, half marathon and marathon has increasingly slower minutes per mile goals because we slow down to achieve the distance. We are so lucky to have Coach Stephanie help us figure out just what speed is right for us for each race.

By including a tempo run, a track work out and a long run each week you will be ready for your race on June 3.

We Did It! Weekly Pep Talk Start September 1, 2011

We did it!

The Weekly Pep Talk through September 1, 2011
by Stephanie Atwood

Here is the link to the most current Weekly Pep Talk:

The Weekly Pep Talk #168 through September 1, 2011

The girls relax after personal bests for all three at the SF Half Marathon July 31, 2011. Photo by Lauren Ganes

Marathon Minute

MARATHON MINUTE January 20, 2011

It’s January, the time most of us begin making plans for the rest of the year. Many of you have made the decision to run a half marathon(s) or a marathon in 2011. Bravo to you for making a commitment to remain active and fit!

Did you know that for many of the races you receive a discount for registering early? For instance, by registering for the Oakland Half Marathon before February 28, you will pay $80.00 instead of $90.00. (We’ve already missed an even earlier discount).

In addition, because we are Members of the WOW team we receive an additional discount for a number of races (including the Oakland Marathon). To get the password for your discount you need to contact Coach Stephanie for the code.

So don’t procrastinate, make a decision, check with Coach Stephanie, and register in time to receive discounts for your races.

I just signed up for the Oakland Half Marathon! For this discount code I had to use all capital letters and no spaces before the number to receive the discount, otherwise it says the discount has expired.

Sign-up now, and let’s make it a record number of WOW Team members running in the Oakland Half Marathon on March 26, 2011!

The Marathon Minute 7-14

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!

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