Tag Archives: tempo runs

Outside of Your Comfort Zone

Outside of Your Comfort Zone

by Lauren Ganes, Marathon Coordinator

Napa Girls' Weekend. Sunday morning workout as usual!
Napa Girls’ Weekend. Sunday morning workout as usual!

A few weeks ago I had the exciting experience of walking 2 miles  inside a lava tube!  Walking or moving in dark spaces is difficult for me and in this case I only had my iphone flashlight to help me navigate the uneven walking surface.  I persevered through this very unique experience.

At some point my husband asked if I wanted to turn around, and I replied, “NO”.  He remarked that prior to my triathlons and running races I would have turned around (and that is true).

It’s exciting to try something new and you gain an inner strength from stretching yourself beyond your comfort zone.  Many WOW women will be experiencing their first triathlon this week-end.  We know you have trained for this and you will not only cross the finish line with a smile on your face, but you will know that you have added to your personal inner strength.

Stay strong, keep your rhythm, and enjoy the experience.

No longer running but love to walk…

WOW Women Love to Walk - With Strollers, Dogs, or Walking Sticks!

Hi Coach Stephanie – I saw your post to Yanicke and I’m curious about your workouts. I am no longer running, but love to walk. Am not training for marathons.

My questions:

  • Can I bring my 18 month old toddler with me in a stroller (I’m a solo mom)?
  • What do your workouts consist of? I saw the details of an intermediate workout: “10 min warm-up, 6 X 800 hard with 1:30 RI, 10 min. cool-down, stretch”- what does that mean for someone who is walking?
  • Do you have regular workouts that are nearby?
  • I see you’re at the Berkeley Marina – Thank you! K. in Berkeley

    See Coach Stephanie’s answer below in the responses…


    Free Running Groups

    I thought you might like the article I wrote about The WOW Team in my examiner column this week. Follow the link. Thanks!

    Free Running Groups

    Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com


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


    Weekly Pep Talk Start March 8, 2010

    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

    The Weekly Pep Talk Feb 22-28, 2010

    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. Go WOW Team on Meetup

    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 Go WOW Team on Meetup, 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

    * * * * *

    “Repeat anything often enough and it will start to become you.” – Tom Hopkins

    WOW Workouts Feb 8-14

    Go WOW Team!

    For the Week of February 8-14, 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 minutes for runners only, not walkers, yet.

    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, Java Beach at the Zoo. Tempo Run 60 minutes

    Sunday – 2 Separate Workouts
    8:00 AM, Harbor Bay Ferry, Alameda 45 minutes to 10 Miles

    8:00 AM Heather Farms, 45 minutes to 10 Miles

    Oakland Running Festival Workouts
    5K – 45 to 60 minutes (5 min warm-up, 30 minutes steady, remainder of time DPA*)
    Novice Half Marathoners – 2 hours (120 minutes)
    Intermediate Half Marathoners – 10 miles
     
     Fitness Forever? – 60 minutes or more. You choose.
     
    *Depends on your ability – go for at least 30 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!

    Track Feb 1-7

    Watch the turnover

    This week’s track workout is the same for all levels, all paces, all women!

    The WOW Team 50 Workout – For 50 minutes you will MOVE!

    Part 1 – Start with 2 laps warm-up, nice, easy steady walking or jogging, your choice. EASY.

    Part 2 – 4 laps HARD at your 10K pace (intermediate), or your run/walk race pace, ” if you are new to the track. After 4 laps hard, recover with 1 lap EASY.

    Part 3 – 8 laps HARD (same as above). After 8 laps hard, recover with 2 laps EASY.

    Part 4 – 2 laps HARD (same as above). After 2 laps hard recover with 1 lap EASY.

    Part 5 – 2 laps HARD (same as above). Push your final lap to use up all your energy. After 2 laps hard, recover with 1-2 cool-down laps, EASY.

    This workout will continue for 50 minutes. We will call the time at 50 minutes. Wherever you are in the workout, cool down with a minimum of 1 EASY Lap and finish off the workout with STRETCHING.

    The purpose of this workout, for experienced runners, is to work with your 10K pace throughout and stay consistent on each lap for the HARD segments. If you don’t know your 10K pace, talk to us in advance to help you understand what it is.

    For everyone, the purpose of this workout is to keep moving for the entire 50 minutes and push yourself on the HARD segments. Use the EASY laps to recover so that you can put 100% effort into the HARD parts. YOU CAN DO THIS!!

    Go for it! Go WOW Team!

    WOW Workouts 1-25 thru 1-31

    WOW Team members at Cesar Chavez Park, Berkeley

    For the Week of January 25 – 31, 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 minutes for runners only, not walkers, yet.

    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 Hiway, Java Beach at Judah. Tempo Run 60 minutes to 8 miles

    Sunday – 2 Separate Workouts
    8:00 AM, Albany Bulb, 40 minutes to 8 miles. Includes hill practice.

    8:00 AM Civic Park, 40 minutes to 8 miles.

    Oakland Running Festival Workouts
    5K – 40 minutes
    Novice Half Marathoners – 90 minutes
    Intermediate Half Marathoners – 8 miles
     

     

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

    Go WOW Team!

    Track Jan 18-24

    Good form Jeanetta!
    http://gowowteam.com

    San Francisco Workout Tuesday, January 19 at 6:00 AM
    Intermediate to Advanced at 7 – 10 minutes/mile – 10 minutes warm-up including dynamic stretch. 1X1600 (at your 10K race pace)*, 2 minutes rest, 2X800 with 1 minute rest, 4X400 with 1 min rest. Hill repeats to 6:45, 1 – 2 laps walking/jogging cool-down, Stretch.

    Piedmont (Wednesday, January 20) and Las Lomas (Thursday, January 21) at 6:30 PM
    Intermediate to Advanced at 8 – 10 minutes/mile – Track Workout – 800 meter warm-up plus dynamic stretch. 2X400 hard (at your 10K race pace)* Rest 2 minutes, 4X800 hard, rest 2 minutes, 1X400 hard plus 2 laps jogging cool-down, Stretch.

    Run/Walk at 10 – 14 minutes per mile – 400 – 800 meter walk/run warm-up (depending on your speed) plus dynamic stretches. 2X200 hard, Rest 2 minutes. 4X400 hard, Rest 2 minutes, 1X200 all out then cool down with 2 laps walking or running. Stretch.

    Novice Runners or Walkers 14 minutes and more– 400 meter warm-up walking/jogging plus dynamic stretches. Move (run or walk) HARD for 1/2 lap, Easy 1/2 lap. Rest with group until next set begins. Repeat until 7:15. Easy cool down walking or jogging plus stretch.

    Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you!