Weekly Pep Talk



The Weekly Pep Talk #181

Start 2-13-2012

Words to live by: In prosperity, our friends know us; in adversity, we know our friends. - John Churton Collins

Woman of the Week:  Dawn Paser is creating a dynamic Saturday group of walkers. With Christy G’s leadership and Dawn’s enthusiasm they are creating fitness, friendship, and fun for the women at Lake Merritt on Saturday morning. Go for it Dawn!

Coach Stephanie’s Tip: Please, joinThe Winner’s Circle if you are a WOW Team Member. To do so, contact me at facebook.com/StephanieAtwoodPersonal and I will invite you to join our private, members only group. For non-members, our public site at facebook.com/GoWOWTeam is full of news, photos, and updates on the wonderful WOW Team. Go WOW Team!

Lauren’s Marathon Minute: Our Marathon Coordinator, Lauren Ganes (and resident photographer) has written a very informative piece about nutrition for athletes. Don’t miss it!http://gowowteam.com/marathon-minute-14


Dear Amazing WOW Women and Interested Readers,

We are half way through our training for the upcoming Oakland Run Fest! WOW!You ladies are awesome!

Ann R led the Saturday run workout at Sawyer Camp. Thanks Ann. Iris T, Beth W, and Beth R also ran on Saturday, in a bit of a mist, but with no dampening of spirit. Beth W, who is training for a half marathon, ran farther than she has in years. Good job Beth!

Christy G, with stalwart participant Dawn P, led the Saturday walk group at Lake Merritt. 7 power walkers cruised around Lake Merritt with laughing and talking as an essential part of the mix. Denise, Michelle, Willie, Francina, and Donna accompanied Christy and Dawn. Go Super Walkers!

I will be at Lake Merritt this Saturday and will be starting a 30 minute Coaching Session every other week, immediately following our walk. Highlighting different aspects of a successful fitness program, this week’s topic will be – Walk for the rest of your life.  The training will begin immediately after our walk around the lake (at approximately 9:30 AM and will be offered with a“Suggested Contribution of $5 - $10”.  Our Saturday walks are FREE!

Our Sunday run at Inspiration Point was cool, hilly, and beautiful! Even the cows were out enjoying the great view on the ridge! Almost 20 women joined us for anything from 70 minutes to 11 miles. I want to thank WOW Mentor and wonderful woman Michaela R for creating a car pool for women from Walnut Creek. Christie A, Michaela, Miriam, and Fiona came together. Also from the Walnut Creek Area was Amanda M who is doing amazing things with her training.

I want to welcome new member Vera C who also ran with us last week at Inspiration Point. Vera will be joining Iris, Lesley,  and ? to complete the second WOW Relay Team. Go WOW Team!
It was great to see Kiera N last weekend. We have missed her so much! Welcome back Kiera. You are still looking and running strong.

Relay Members and 5K Members should be training a bit faster these days since you have been out there now for 6 weeks, many of you. We are increasing length of time very slightly giving you the opportunity to test you speed a bit. I encourage you to look at the training program and try to follow it by upping your speed when you aren’t also increasing the amount of time you are moving.

Half Marathon Trainees, you are getting up there in time and distance! This weekend you’ll be putting in 150 minutes (2 ½ hours) or 11 miles, whichever comes first. We’ll be at Walden Park so, eat beforehand, bring water or electrolyte for the run, and plan to snack (GU or some other fast energy) on the run. Now is the time to try things. SO, TRY something different this weekend, please? Just try one thing different so that you will know if it made things better or worse for you.
The WOW Team Challenge rewards WOW Team Members when they reach 10 hours of working out with us! So, if you have completed 10 hours, please tell us on the Winner’s Circle where you put in your time and you will receive congratulations and a Challenge Bag (with goodies in it) from Coach Stephanie. I know we’ve got several women who are eligible!

Success Team Calls – Ace 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.

I will be offering a practice call for any of you who want to learn about these calls on Saturday, February 18 at 4:00, immediately before our regular coached call at 4:30. If you are interested in learning more you can look at a brief slide presentation at https://docs.google.com/present/view?id=ddqwb8vg_17jkmw8c9 or let me know that you would like to attend on Saturday and I will send call-in information.

These Success Calls are really fun and uplifiting. Try to participate if you can.

Tuesday is rolling on and I want to get this out to you by 4:45. Where does the time go?

Happy Valentine’s Day! I hope you all have a special valentine to share the day with. See you soon!
Coach Stephanie


February Birthdays and Special Occasions
Kathleen G, Jana C, Lindsay J-E, Kristen B, Eileen K
 
More 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 still need more!
Iris T – Friday
Ellen G – as needed
Lauren G – as needed


Nike Women’s Marathon and Half Marathon in October – Lizette has offered dto 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 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/

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:
Feb. 19, 2012 – The Arizona Marathon, Half Marathon, Relay, and 5K, http://www.thearizonamarathon.com
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, 2012 - Sept 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

All photos are from our Inspiration Point Run. Taken by Lauren G and Coach Stephanie
#1 - Julie and Rowens
#2 - Coach Stephanie and Amanda
#3 -  Lauren and Kiera. Yahoo! Kiera is back!
#4 - Lauren, Lizette and others stetching. Great form Lizette. Look at that nice straight back!
#5 - Miriam and Ellen enjoying Larabars after the workout
#6 - Pam S stretching
#7 - Ellen G just finished her run


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!



WOW Week

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 the week of January 24 - 30, 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 join long term. If you want to try a workout as a drop-in, pay and RSVP through the WOW Meetup Site. Click here. Thank you.


Oakland Running Fest Training Week 4 of 12
Tuesday, January 25 - No Live Call this week. Join WOW Team Coach Stephanie for the next live call next on February 1.
Where: WOW's Virtual World Online
What: Open dialogue about the world of women's fitness
When: Tuesday 5 - 6pm
Details: You will be sent an automatic invitation if you are a current, paying, subscriber to the WOW Team. Otherwise you must subscribe via our information form on this website (to your right). Thank you.

Wednesday, January 26 - 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.
Meetup link: To RSVP click here


Wednesday, January 26 - 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.
Meetup link: To RSVP click here
Saturday, January 29 - Intermediate Runners Train for the Oakland Running Festival
Where: Sawyer Camp, San Mateo. Repeats every two weeks.
Map link: Click here
What: Intermediate/Experienced runners and run/walkers keep working on improved speed and endurance
When: 9:00am
Details: Bring water and snacks. TNo water on the course. Porta Potty style bathrooms at mile 0 and mile 3.
Meetup link: To RSVP click here
Sunday, January 30 - Fitness walkers, runners, run/walkers. All abilities.
Where: Arbolado Park, Walnut Creek
Map link: Click here
What: All women welcome to this 60 minute or longer weekend workout.
When: 9:00am
Meetup link: To RSVP click here
Upcoming...not complete

Oakland Running Fest Training Week 5 of 12 (January 31 - February 6
Tuesday, February 1 - Live Call this week, open to EVERYONE.
Where: WOW's Virtual World Online
What: Open dialogue about the world of women's fitness
When: Tuesday 5 - 6pm
Details: You will be sent an automatic invitation if you are a current, paying, subscriber to the WOW Team. Otherwise you must subscribe via our information form on this website (to your right). Thank you.
Link to more information: Click here

Wednesday, February 2 - 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.
Meetup link: To RSVP click here


Wednesday, February 2 - 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.
Meetup link: To RSVP Click here
Sunday, February 13, 8:00am - Run, Walk, Run/Walk
Where: Harbor Bay, Alameda

Saturday, March 5, 8:00am
Where: Great Highway at Judah
Map link: Click here
What: Weekend workout (long run or walk) for improved technique for experienced runners.
Details: We're training for the Oakland 1/2 marathon and 5K. Join us!

Sunday, April 10, 8:00am
Where: Point Isabel
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!

Marathon Minute

MARATHON MINUTE—September 26

BRAVO to the women running their first Half Marathon next week, and all the other veteran women running a Half Marathon! You have trained hard and you have already run the distance, so you will have a great Half Marathon. Isn’t it wonderful to be in the taper week?

Marathon training does present challenges. On September 10, Coach Stephanie and I had a great 20 mile run. When we started walking for 10 minutes and then running for 10 minutes after our 20 mile run we were able to continue comfortably. We were quite pleased with our 24 mile journey.

Now, fast forward to this past Friday at Sawyer Camp, very excited about this being the very last long run; however, we did not follow the sound advice we give to others. It was warm, and we ran out 4 miles and came back to refuel. Then, we ran out again and decided along the way to go out 5 miles, not 4. The weather heated up into the 80’s, and both of us were without water on the 5 mile return. We ended up walking over a mile, and thus did not accomplish our pace goal. The heat and lack of liquid had us too depleted to finish the run--so the long run will be early this week. Thank goodness it’s three weeks until race day.

This has to be a good learning experience—make sure you always have extra water on hot days. Luckily this was a training run, because there is water at the aid stations along the race courses. I still bring a small container of liquid to races, so I can have a mouthful whenever I need it.


From Coach Stephanie:
Lauren G is the marathon coordinator for the WOW Team. Please direct your questions to her at LaurenG@gowowteam.com

Lauren is also training to qualify for the Boston Marathon. She's going to make it!

Go Lauren!


Follow Coach Stephanie's Bay Area Women's Fitness Column on examiner dot com. Here's the link
Follow the WOW Team on Facebook. Here's the link
Follow the WOW Team on twitter. Here's the link
The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilities, all year round. Join us!

Go to http://gowowteam.com/join-us or click on the Join US TAB at the top of this page for details.

Go WOW Team!


WOW Details for Mar 15-21

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

WOW Workouts Mar 1-7

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!

WOW Workouts Feb 22-28

For the Week of February 22-28, 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, Great Higway at Judah. Tempo Run 60 minutes, Runners only

Sunday, 8:00 AM. Two separate workouts

  • 60 minutes to 12 Miles at Sawyer Camp, south of San Francisco
  • 60 minutes to 12 Miles at Arbolado Park, Walnut Creek

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

 

An enthusiastic WOW Member

Oakland Running Festival Trainees. Here is this week's long run/workout
  • 5K - 60 minutes*
  • Novice Half Marathoners - 2 hours 40 minutes or 12 miles, whichever comes first
  • Intermediate Half Marathoners -  12 miles (1 miles warm-up) plus 11 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 40 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!