Tag Archives: run

Go WOW Team. Your Lifelong, Lifestyle Walk Run Fitness Club.

Welcome to our running, walking, lifelong community of fit women. Welcome to Go WOW Team!

Welcome to Go WOW Team

With fitness, friendship, and fun as our goal, Go¬†WOW Team comprises some awesome women. Currently ranging in age from 20’s – 70’s we are many sizes, many shapes, and many abilities.

What do we have in common?

We are all women and we all strive to be our best. Many of us have never trained before or are returning after MANY years away.

Go WOW Team Rocks

Some of us walk for fitness. Some of us mix walking and running. Some of us are pretty serious runners and are training to improve our times. Most of us participate in a race once in a while.

I started Go WOW Team to bring fitness, through running, walking, and the outdoors, to women everywhere. WOW provides:

  • Safety
  • Organization
  • Professional Coaching
  • Accountability
  • Fun
  • Friendship and
  • Opportunity for you to explore your athletic potential
    with a like minded group of supportive women

Live too far away to join our neighborhood workouts? Go WOW Team provides virtual coaching to women throughout the world! We also can help you start your own neighborhood group, with direction and support from me, Coach Stephanie.

Now is the time to make this happen!

Join us soon for a neighborhood workout or a virtual coaching session.
We are here to help you find your “Athlete Within”.
There is no better time than right now to get started!

Go WOW Team!

New Logo

 

Triathlon Practice Tips

Tri-Tips

by Lauren Ganes, Marathon Coordinator

Race Day Checklist and Practicing for Your Race

Ready, Set, Go!
Ready, Set, Go!

You have practiced swimming, biking, running BRICKS and the transitions, now what happens on race day?

When you arrive you will see rows and rows of bike racks.  Look around and get familiar with the site, noting the transitions areas where you come out of the water, where you exit to begin your bike ride, and where you exit to begin the run.  And of course look to see where the finish line is.  Now:

  1.  Place your bike on a rack, with your helmet hanging from your bike handle.  (If you wear glasses, place them in a glass case in your helmet).
  2. If you brought a balloon, tie it to the bike rack next to your bike.
  3. Set up your towel, shoes (and maybe sox), shorts and shirt, water bottle, and or dishpan for water to clean your feet, or bucket beneath your bike.  If you use a bucket you can turn it over to sit on it if needed, to put on your shoes. (You use the dishpan or bucket to carry your gear from the car to the bike set-up area)
  4. Now go get your bib and the tags for your helmet and bike. And be prepared to have your body marked with your bib number and maybe your age on your arms and legs.
  5. Leave your valuables, except your car keys, locked in your car.

Here is the packing list:

Pre Race:
o   Gear Bag
o   Sunscreen
o   Lip balm
o   Warm clothes or rain gear
o   Garbage Bag for rain
o   Pre race snack

Swim:
o   Tinted goggles
o   Swim top or suit
o   Swim shorts or suit
o   Towel
o   Timing chip with Velcro strap (provided at race)
o   Optional: wet suit and goggle defogger

Transition 1
o   Towel
o   Race belt or pins for Bib; or shorts with bib already pinned on

Bike:
o   Helmet
o   Shoes/sox
o   Bike
o   Bike tools
o   Frame pump
o   Glasses
o   Bike frame number
o   Water bottle
o   Optional: cycling gloves

Transition 2
o   Water
o   Fuel Food

Run:
o   Hat or visor
o   Optional:  elastic laces

Post Race:
o   Fresh Clothes
o   Personal items: comb, sunscreen
o   Garbage bag for wet clothes
o   Cash

Now you are ready to put the pieces together so that you will know what to expect on race day.

Training Programs

Here is a list of free WOW Team Training Programs for distances from 5K to a Marathon.

Make comments below or on Facebook if you have any questions or comments. Thanks!

5K – 3.1 Miles
Beginner – 6 Weeks to your First 5K Race


Half Marathon
Novice to Intermediate –
Novice-Intermediate-Half-Marathon


Marathon
Intermediate Marathon – 16 Week Intermediate Marathon Training




Saturday at Lake Merced

The southern edge of Lake Merced offers a runner's shortcut over this bridge

I ran with Brynden today. We checked out the Great Highway washout near the zoo and then back tracked to Lake Merced. The weather was super. Brynden and I talked and ran around the lake and cut through at the golf course. It was a good pace and great company. Thanks Brynden! – Coach Stephanie