Tag Archives: The Weekly Pep Talk

Weekly Pep Talk Issue 1 Nov 25, 2007 Revisited

Welcome to the Inaugural Issue of The Weekly Pep Talk

Tackling the hills at Inspiration Point

To add perspective to the wonder of Go WOW Team I am publishing each of the Weekly Pep Talks starting from Issue 1. If you are one of our WOW Members who has been a part of this group since 2007 please comment here. And thank you so much for being part of this awesome group of women. Go WOW Team! – Coach Stephanie

Ask About Running
The Weekly Pep Talk
First Issue, November 25, 2007
This week is dedicated to runner Jane M. (we’ve had some great runs together!)
Monday, November 26 – Sunday, December 2, 2007

Hello to All!

Welcome to the inaugural issue of The Weekly Pep Talk; commentary on life for women who run. My name is Stephanie Atwood. Many of you know me from my work as a running coach. There is more to life than running yet, when Running Becomes a Part of Your Life, it will influence all other aspects. This was the impetus for writing this weekly digest.

We all have lives outside of our running yet; running has brought us together in one way or another. I want to share all kinds of news and information that are related to us as runners and as women!

TRAIN FOR POPULAR RACES
I’m going to choose well known races throughout the country and the world and give you training schedules and tips for these specific
events. It’s always the right season for some great races. Training
schedules include:

• The Kaiser Permanente Half Marathon & 5K
• See Jane Run Women’s Half Marathon & 5K
• The Boston Marathon
• The Chicago Marathon
• The Bay to Breakers/San Francisco
• The New York City Marathon
• The Honolulu Marathon
• The Disneyland Marathon
• The London Marathon
• The Nike Women’s Half and Full Marathon
• The San Francisco Half & Full Marathon & 5K

If you notice that I’m predominantly indicating races in California,
and specifically the Bay Area, it’s because that’s what I know.
Please feel free to send me information on other runs. I’ll check
into them. I especially want to know if the runs are for women only
and, if they are well organized!

Right now, I’m focusing on the Kaiser Permanente Half Marathon and 5K Run – February 3, 2008. Starting today, you have 10 weeks to get prepared for this race. 10 weeks is enough time for either event. For the Half Marathon, you should already be running, even if not training officially for this race. I’ll give you an intermediate training schedule for the half marathon. For the 5K (3.1 miles) you can start from scratch and be ready for this fun event.

The entry fee goes up after 1/11/08 and there is a limit to the
number of participants. All race details are on the official website
http://xnet.kp.org/sanfrancisco/index.html. So, if you haven’t
already started training, Now Is The Time!!

INTRODUCING THE AUTHOR
This issue I’ll tell you about myself. The research was easy! In my
senior year of high school the entire class had to run a mile for the
President Kennedy Physical Fitness Test, as required for all
graduating seniors. We girls never ran on the track. In fact, we were
not allowed to run in high school running programs. At that time
there was no Title 9.

I failed miserably in my attempt, having no idea how to pace myself.
I felt abandoned by the P.E. Dept. having no concept of how to run
that far. Our “Girl’s” PE Program never offered any type of running
program in my entire 4 years of high school. Thank goodness things
have now changed.

However, this event piqued my interest in learning more about my
physical limits and “pushing myself”. My chosen graduation present
was a trip to a girl’s Outward Bound Course in the Cascade Mountain Range. Outward Bound introduced me to my inner ability to overcome both mental and physical fears and obstacles. In addition to rock climbing, rappelling, and 3 days alone in the woods with no food or sleeping bag, I completed running a “marathon” at the end of the 26 day course! It was life changing…

I loved learning that a woman like me could do these things! I
blossomed with the realization that I could overcome mental and
physical barriers that had seemed impossible. These barriers were
self-made and I could change them! This was a wonderful awakening for an 18 year old.

Graduating from high school created many life changes as I headed out on my own, not knowing what direction to go in. Living on my own, with a full time job and part time attendance at a community college, gave me ultimate freedom and limited time. I stopped exercising and gained more than 40 pounds. Oh, those morning doughnuts, endless cups of coffee and sitting all day were changing me in ways I hadn’t realized. I had so much to learn about what really mattered.

RUNNING ON A REGULAR BASIS
When I realized that change needed to occur I was positive that I
could make it happen. It would take work and believing in myself but
I knew I could do it! I started running after work in a park across
the street from where I lived. I ran when it was dark because I was
embarrassed for people to see me. Running/Jogging at that time was
not common, especially for women. One time around the block equaled 1/8 of a mile. It took about a month before I ran 8 times around that block, but I was on my way!

30 pounds lighter and a few years later I ran my first official
marathon and placed third female! Another milestone had been reached and I was hooked. I have been running ever since.

THE ESSENCE OF THE STORY
The essence of this story however, goes way beyond my love of
running. The true benefit has been the gift of fitness, discipline,
and the psychological/emotional lift that running has given to me.
Running has offered comfort and clarification to me during difficult
times when the rest of my life was in turmoil. There have been many
trials throughout my life (as there are for all of us) and running
has been a steadfast friend. There have even been epiphanies (of a
sort) during my running. Little assists and major realizations have
occurred and, as any runner knows, they just happen! How could I give that up?

Now, if I had to stop running for reasons beyond my control, I would
have the wonderful memories and knowledge of the commitment I made when I COULD run. I would carry within me the solace of knowing that I was given a gift and took full advantage of it while I was able.

You owe it to yourself to use this gift, too. The distance you run is
not the issue. How fast you run doesn’t matter. That you get out and
maintain your well-being; that you run to show your appreciation for
the ability to move; that you realize how much better you will be,
for those around you, when you take care of yourself through
exercise; these are what matter!

A USEFUL WEBSITE FOR WOMEN
Amy Montemarano started a new website for women who travel and want to run with other women during their stay. She offers information forvacation sites and for business travel. Check out her website at www.womenruntheworld.com. Isn’t this a great idea? Thanks for putting it together Amy.

UPCOMING BITS AND PIECES:
• Stay tuned for details about the Sunday running program that
will launch in early January, 2008.
• Start preparing for the upcoming running tours to England
this summer and the NYC Marathon in November of 2008.
• Hold on for the official launch of the Ask About Running
Website

The easiest way to continue to receive this weekly digest is to subscribe to my Yahoo Group at AskStephanieAboutSports@yahoogroups.com and you’ll be on the
automatic mailing list.

Please send me your stories, comments, and questions about life and running. My E-mail is Stephanie@AskAboutRunning.com. I’m very
excited to see how this digest evolves.

And, if you are training for the Kaiser Half and 5K, be sure to open
the Training attachment on this E-mail or check the group site or
contact me directly. We’re going to have a lot of fun with our Weekly Pep Talk!

Best,
Stephanie Atwood
Stephanie@AskAboutRunning.com

P.S. Photos were added in this current version for a nicer presentation. These early issues were originally published as emails from word documents.
Go WOW Team

Questions Provide the Key – Weekly Pep Talk Start May 11, 2015

The Weekly Pep Talk #277

Start May 11, 2015
by Stephanie Atwood
 

Questions provide the key to unlocking our unlimited potential

– Anthony Robbins.
 
This quote was retrieved from our January 2010 Weekly Pep Talk. This newsletter, The Weekly Pep Talk, has been sent consistently since 2007!

******

 
WOW Woman of the Week: Robbi Cook is one of the longest term members of Go WOW Team. She is a quiet, consistent (and surprisingly daring!) member. Thank you for your support of Go WOW Team Robbi. It’s been a good adventure so far. Where do we go next? Here is a quote from Robbi after her second half marathon in 2010. ”Thank you WOW team for inspiring me to run my second 1/2 marathon! I never would have imagined doing this a year ago…more

*******

 
May Birthdays – Lily Chien-Davis, Edie Cote, Faith Wolper-Terwilliger, Kim Lowe, Kelly Woodard, Kathryn Levenson, Christie Aereias, Gretchen Treffilletti, Jessica Mangaccat, Michaela Ristaino, Pam Skiles, Aisling Lipton, Ingrid Canepa, Becky Freeman, Sara Tarantino. Happy Birthday Ladies!

 *****

See Jane Run Discount Coupon 25% off for anyone. You don’t have to be a WOW Member. And, this applies for all races, all distances, including Alameda and Seattle 5K, half marathon and the fall duathlon, triathlon at Shadow Cliffs! Code: SJRAMB15300 at www.seejanerun.com
 
Ready to Beat Fat, Get Fit, Go from Couch to Accomplished? Join Coach Stephanie on Thursday, May 14 at 6:00 PM 

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Coach Pep Talk for the Week: 
Maca. Who knows about maca? I know some of you use it already and I am thinking of adding Maca Capsules to our current supplement list at AtLastTheBest.com.
 
What is maca? It is a root, grown in the high altitudes of South America. It is totally natural and has been touted as having magical qualities including higher energy levels, hormone balancing and increased libido. My main interest, as a nutritionist and coach, is in a natural pick-me-up as a morning alternative to coffee.
 
Maca is high in natural starch, meaning it has a high glucose content. This is clearly part of why it would give someone energy.  I know of people who put a bit of maca powder in their smoothies in the morning for its “super food” benefits. However, the 1 tsp. recommended dosage does not infer that one would get a sugar rush. Granted, the powder is dehydrated and much denser than the fresh root but there is probably more to its energy potential than just its starch content.
 
I have tried maca powder sprinkled on oatmeal and found it quite unappealing. Some describe it as “tasting like dirt”. Thus, the capsules (or v-caps) to be precise (vegan-caps) would offer the energizing effect and the convenience of taking the supplement whenever you like rather than having to blend with other food.
 
Tell me if you use maca and what your experience has been. I am very interested in whole food nutrition and supplementation, when possible. Maca seems like a good option and one that I am adding to my morning regimen. Who else takes maca?
 
Here is a link to an interesting article about maca and the appropriate dosage for healthy use. 

*****

Fill in your workouts online through our WOW Team/Strava Challenge (Kim C joined!) or continue using the paper form for the WOW Team Challenge. Your choice but be sure to DO IT! If using Strava just list Go WOW in the title of your workout to distinguish it from other non-WOW workouts. I’ve been listing all my workouts based on time, not miles. You can do both but I will only list my races with times. This will keep the rest of my information a bit private while still sharing the important stuff and keeping me “honest”.
 
Link to the WOW Team Challenge Form. Are you filling in your WOW Team Challenge Form? We have several members who have claimed their 10 hour dog tag. Come on ladies! There are more of you out there!
 

  • Kim Conner
  • Allison Hickey
  • Kathleen Davis
  • Jacque Keller
  • Nicole Dryden
  • Anne Olson

 
Please announce your 10 hour achievement on Facebook and keep track of your hours. We will reward you at our next Wednesday or Sunday workout and will put your photo on the Facebook Winners Circle and Go WOW Team page. Who else has gotten to Level 2 at 10 hours completed? Now, keep going to the next level at 50 hours! That’s some major miles. I am now at 48 hours and zeroing in on the 50 hour badge. Who else is there?

*****

 
Marathon Minute: from Coach Lauren – Read more about WOW Team Mentors on our Website Blog. These posts go all the way back to 2010.
 

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Bay Area Go WOW News
 
Hi Ladies!
 
They did it! The Golden Gate Relay is now over and seemed like quite the event. They started in Calistoga and just kept going until they got to Santa Cruz. Congratulations to the 12 women who participated: Karin T, Lizette B, Allison H, Leslie G, Gina H, Gretchen T, Lori W, Jessica M, Michelle K, Cecilia H, Nicole D, Tres F!

We are in the process of putting together a book about the experience and will let you know when it is published. I will produce a Kindle book first and, who knows, we may turn it into a best seller!
 
Happy Mother’s Day to all you mothers out there. It always surprises me how many of you choose to get out and run rather than sleep in. You are some awesome mothers!
 
It was great to see Sophie J join us last Sunday after having just graduated with her Masters in Family Counseling while also running a family with 3 small children. So good to see you Sophie. Keep coming!
 
Coach Lauren is on a trip to Greece and Turkey until mid June. Yikes! What am I going to do? Have a great trip Lauren. We miss you already.
 
The half marathon and 5K training is going well. I see our new members gaining strength and speed. If you stick with the plan you will be well prepared on race day for a quality race. And, I can guarantee you will not finish last!
 
So much of participating in a race is the confidence to finish. All of you have already completed the distance many times or, if you are training for the half marathon, you are building steadily. Now it is just fine tuning your training and sticking with it. Don’t give up! You can do this!
 
This Thursday will be the intro/orientation for our Couch to Accomplished Program. Join the call to learn more about this amazing fat burning program.  And if you haven’t listened to the videos I offered earlier this month, here is a link to all 4 segments with videos about your perfect body, 7 minute exercise sets, and the importance of water. I hope some of you will join me on Thursday for the live call of Beat Fat, Get Fit, Couch to Accomplished
 
When: Thursday May 14, 6PM
What: Dial in call with Coach Stephanie to explain how to become a more efficient fat burner
How: Dial in: 1 712 432-3011 Code 211360
Additional: Coach Stephanie will go over the 10 day program for how to burn more of your body’s stores of fat. This is based on her best-selling book Belly Fat Blowout and works for already lean athletes or “wannabe’s who would like to reduce that donut around their waist.
 
It’s free and you will learn a lot.
 
See you Wednesday, Thursday, or Sunday. I’m up for this. How about you?
Coach Stephanie
 
See Jane Run Racers
Faith Enemark
Holly Haley
Kim Connor
Marybeth Temples
Coach Stephanie
Nicole Green
Gretchen Treffiletti
Rosa Kaderas-Redmond
Allison Hickey
Who else?
 
Other
New, Free! Wednesday Community Boot Camp at Bella Vista Park in Oakland. Join me for this new community gathering – free boot camp at 8:30 every Wednesday morning. Details on Meetup
 
Big Sur it is! You voted, we listened! Go WOW Team will be participating, once again, in the Big Sur 5K and Half Marathon on November 7-8. Mark your calendars now as you have to sign up early to be guaranteed a spot in the race. You also need accommodations and Go WOW handles some of this, or you can do your own. Either way, you need to prepare EARLY.

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Bits and Pieces…
 
Start your own WOW Team neighborhood group. We’ll help! We’re just in the testing stages of this but if you want to start your own group contact StephanieAtwood@gowowliving.com. Let’s expand and share the Go WOW LOVE in your city or state!
*****
 
Information:
At Last The Best and Go WOW Living are offering all products recommended by Coach Stephanie, including supplements, books, and more. Check it out! http://atlastthebest.com
 
Go WOW Team is our team website! http://gowowteam.com.
 
Facebook Links – Please LIKE us on our public page at http://facebook.com/gowowteam and http://facebook.com/wowliving and, for Members only, ask for an invitation to The Winners’ Circle (details in your New Member’s Welcome Letter)
 
RSVP on Meetup – Whether you are a member or drop-in, please RSVP on http://meetup.com/gowowteam . Members do not have to pay an additional fee, just click through when you RSVP. Your Meetup RSVP also assures that if we need to cancel, you will be notified!

*****

 
Amazon Books by Best Selling Author Coach Stephanie Atwood
 
Books are also available online at our new website at http://atlastthebest.com and on Amazon in Kindle format and paperback.
 
Belly Fat Blow-out 2! http://amzn.to/19hyouV Sequel to the bestselling Belly Fat Blowout 1. Lose inches, balance blood sugar, reduce night sweats, burn fat and be a better athlete.
Belly Fat Blowout Book 1 http://amzn.to/ZkB8A2 . Now in paperback, too.
Run Faster Race Even Better http://amzn.to/WYNXje
Run Faster Race Better http://amzn.to/Wi5Qfg Now in paperback, too.
Journal – A Day of Achievement and Inspiration – in paperback only http://amzn.to/1o9OCjr
 
Please leave a review on Amazon.com if you can. I love the feedback and the positive reviews help sell the books. 20 words are all it takes! Thanks – Coach
 
Share your updates and photos with us on The Winners’ Circle.  Let’s help each other stay accountable and let each of us know that we are important. That’s what running buddies do! That is why the WOW Team exists! Let’s get this done together. Go Running Buddies!
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Note that meetup and the Go WOW Team website offer directions by clicking on the maps and location links. It’s better, oftentimes, to look over our pre thought out descriptions than just setting your GPS and heading out. Some of our locations are difficult to find using GPS because they don’t have a precise address. When you RSVP if for any reason we need to cancel, we can notify you. Please RSVP. Thanks!
 
Questions, comments? Post them on Facebook, if possible. Meetup works too.
 
Upcoming Events of Note: (this is not a complete WOW Team calendar)

  • May 14 – Couch to Accomplished, Beat Fat, Get Fit was postponed until this date. Join us for the live call
  • May 16 – Saturday Trail Runs, check with Tres on the series of trail runs that she will lead for intermediate runners. First one is May 16 at 1:00. Details on Meetup.
  • May 23 – Saturday workouts with Susan Haworth in Alameda. Susan has offered to help out with some Saturday fun workouts for all levels. Starting On May 23, with about one each month. Details coming soon on Meetup.
  • May 31 – practice on See Jane Run Half marathon Course
  • June 20-21 – See Jane Run Expo and Race
  • June 27 – Tres’ Trail Run
  • June 28 – Triathlon Orientation Talk and Clinic 
  • July 11 – Plan Nutrition for Peak Race and Training Performance – a talk by Coach Stephanie at Road Runner Sports in Berkeley 

Details for these special events are on meetup. For the full calendar of WOW Workouts go to our website at or http://meetup.com/gowowteam
 
Bay Area Women’s Racing Federation 2015 Calendar of Races – Want to race as a team? Join our Bay Area Women’s Racing Federation (BAWRF) and get in on the fun. Contact Coordinator Lizette if you plan to participate at Lizette.byer@gmail.com . Here is the link to the schedule of races and how to register. http://www.pausatf.org/data/2015/RRSchedule2015.html .
 
Race for Money and Points. The Bay Area Women’s Racing Federation is Official
Specifically geared to racing in the USATF Sponsored Series that offers money and points to qualifying teams. Any woman may join us who loves to compete. You don’t have to be a WOW Member because this group will require separate, individual membership and annual team membership and insurance through USATF (United States Track and Field). Group information is available at http://meetup.com/bawrf-usa .There is a lot of information on the PAUSATF site, too. We list ourselves as BAWRF or Bay Area Women’s Racing Federation.
***** 
Be sure to look over our website at Go WOW Team website to realize ALL the VALUE of your WOW Membership.
Post on Winners’ Circle every week –Open to all WOW Members, current and former – Be sure to join if you haven’t already!  http://www.facebook.com/groups/244142088969843/295132213870830/
 
Photographs:
#1  Robbi Cooke and Coach Stephanie at the Redding 9 miler, photo by Lauren Ganes
#2  Maca Root in its natural state. Photo from superiorsupplementmanufacturing.com
#3  The Golden Gate Relay Dynamic Dozen at the finish. Photographer unknown
#4  Eileen K at the finish of her leg at the Christmas Relays in SF, photo by Lauren Ganes
#5  Eileen K sprinting to the finish at the Big Sur 5K, photo by Lauren Ganes

 

The Weekly Pep Talk Issue 274 Start March 29, 2015

Quote of the Week: “If I can imagine it, I can achieve it.” – Anthony Robbins

WOW Woman of the Week: Shout out to returning Member Kathrina Weekes! Now you have to come see us a bit more often, OK? Promise? Is the See Jane Run 5K on your list for this year?

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April Birthdays – Rebecca Novick, Elke Russell, Karin Tulloch, Jen Wuest, Kosheno Moore Takahashi, Emily Tharp, Colleen Blakelock, Julie Traylor-Cruz. Happy Birthday Ladies 

*****

Coach Tip of the Week: Race let-down. It is common to put a lot of effort and expectation into your race training. Distance doesn’t matter. It is the mental, emotional commitment that you put into your training that makes reaching that goal truly important. When it’s over, then what?

It is extremely common for a sense of let-down and loss. Like, what just happened? You trained hard, you got nervous and excited. You raced! Now it’s over. Oh my!

You are not alone.

In coaching and training lingo this fits in with the concept of periodization meaning that, as in life, there is time and need for ebb and flow, up and down, high and low. So now that your race is over, give yourself a pat on the back for what you accomplished. Then give yourself permission to feel a bit lost, even depressed. It goes away…

You are not alone. I mentioned to our group on Sunday, we at Go WOW Team want to make fitness something you include in your life on a regular basis and hopefully, for as long as you can move. One of the benefits of this club is that, because we always meet, every week, all year. You just need to get yourself out here even when you are a bit down. We’ll get you moving!

On to See Jane Run!

As I also mentioned on Sunday, this is our first week of training for the See Jane Run 5K and Half Marathon (also, on same weekend, the Zooma 10K and Half Marathon). So, welcome new trainees! We’ve got your back. Also, it’s not too late to join us for training. Now is the time! Jump in!

You long time members, or recovering ORF (or Livermore) racers, it’s all good! I look forward to training with you at all your individual stages. Let’s not forget to appreciate what we all have…the gift of moving our bodies!

*****

Link to the WOW Team Challenge Form. Are you filling in your WOW Team Challenge Form? We have several members who have claimed their 10 hour dog tag. Who will be next?

  • Kim Conner
  • Allison Hickey
  • Kathleen Davis
  • Jacque Keller
  • Nicole Dryden
 *****

Please announce your 10 hour achievement on Facebook and keep track of your hours. We will reward you at our next Wednesday or Sunday workout and will put your photo on the Facebook Winners Circle and Go WOW Team page. Who else has gotten to Level 2 at 10 hours completed? Now, keep going to the next level at 50 hours! That’s some major miles…

*****

Marathon Minute: from Coach Lauren – It’s short so I decided to post the whole things right here. You can also refer to it at the following link on our website.

Success Teams

by Member Appreciation and Go WOW Coach Lauren Ganes

Fitness and friendship, is there anything better than that? The warmth and support of the WOW team provides the opportunity for women to explore, succeed and reach goals they never dreamed of.

As a member of WOW for nearly 6 years it has been a privilege to watch women grow, whether walking, running or training for a triathlon.

We have Coach Stephanie to thank for not only founding the team, but for providing an environment where women feel safe to challenge themselves with the bonus of creating lasting friendships.

And thinking about friendships, and how meaningful the WOW team is, reach out to the members of your Success Teams today. Say hello, wish them well (email or phone) and, if you haven’t seen them recently (or ever!) encourage them to work out with us real soon. Everyone benefits when we share in the success of fitness by working out together.

Thank you, Coach Stephanie for supporting us all in our quest to stay fit!

*****

Bay Area Go WOW News

Hi Ladies!

The last few weeks have been hectic and exciting and brought out the best in you WOW Women. Congratulations to all racers and especially for the time you devoted to training. That’s where the commitment lies. That’s where the improvement comes from. It’s also a place that I know many of you appreciate having those WOW Buddies out there to keep you pounding the pavement, week after week.

I want to offer a special congrats to those ladies who ran the half marathon. The amount of training is significant and they followed through week after week. I think almost all of our runners had personal bests.

  • Rosa Kaderas-Redmond came in under 2 hours with almost 2 minutes to spare and 2 minutes better than last year.
  • Nicole Dryden finished her fastest half marathon yet by about 4 minutes!
  • Allison Hickey ran her first half marathon race with control and, of course, a best time ever!
  • Cecilia Han just gets out there and moves! I’m not sure about your time.
  • Lizette Byer ran the whole race with her daughter making this possibly the best half marathon she’s ever run!

We’re super proud of you all!

I want to thank all of you who jumped in to help out with details where you could. The leaders of the relay teams took on extra responsibility to make sure their teams had the pieces together. Thank you Leaders!

The volunteers who helped out at the Expo on Saturday were invaluable. We got a good bunch of names to add to our mailing list.

The group on Sunday who helped set up and managed the tent included Lauren Ganes, Sandy Baird (Dr. Baird), and Joanie Zecherle. All three of these ladies spent hours out there serving us, helping us, encouraging us racers. It was a big sacrifice of time and does not go without appreciation.

Thank you again everyone and congratulations to all you fine racers. It was fun, wasn’t it? Now we head into training for the See Jane Run 5K and Half Marathon.

Our orientation on Saturday and trail run on Sunday showed interest in both the 5K and Half. Currently I know we have Marybeth Temples, Kim Connor, Holly Haley, and Faith Enemark planning to do the 5K. Who else is training for either one or the Zooma races in Napa (same weekend)? Keep me posted. I’ll try to keep a list for you to know who is doing what. Also, just to see how many read this far, we have a 20% discount at See Jane Run by using code PROMO20. Be sure to enter you team as Go WOW Team.

*****

Other

New, Free! Wednesday Community Boot Camp at Bella Vista Park in Oakland. Join me for this new community gathering – free boot camp at 8:30 every Wednesday morning. Details on Meetup

Vote for a Fall Half Marathon and 5K. I’m soliciting votes for a fall half marathon and 5K Destination Race. We always have so much fun with these! Any suggestions are welcome but I am especially looking into the Wine Country Race in October or Big Sur again in November. Both of these races fill early so, once we determine our race, you’ll need to make a commitment. Make your comments on Facebook please.

Keep the Spirit!

Coach Stephanie

Upcoming Events of Note: (this is not a complete WOW Team calendar)

  • May 16 – Saturday Trail Runs, check with Tres on the series of trail runs that she will lead for intermediate runners. First one is May 16 at 1:00. Details on Meetup.
  • May 23 – Saturday workouts with Susan Haworth in Alameda. Susan has offered to help out with some Saturday fun workouts for all levels. Starting On May 23, with about one each month. Details coming soon on Meetup.
  • May 31 – practice on See Jane Run Half marathon Course
  • June 20 – 21 – See Jane Run Expo and Race Weekend

Details for these special events are on meetup. For the full calendar of WOW Workouts go to our website at or http://meetup.com/gowowteam

Photos:

#1  San Leandro Marina with Kathrina (Kathy) 2nd to the right

#2  Victory!

#3  See Jane Run from 2012?

#4  Oakland Run Fest Go WOW Tent 2015 with Ann Ritzma, Pat Chase, Anne Olson, Elaine Porter, Lauren Ganes

Note: If you have a question please post your question on the WOW Team facebook page  and I’ll do my best to post a response there within 1 business day. Go WOW Team!

The Weekly Pep Talk Issue 261 Start September 29, 2014

Where Did the Time Go? It’s Almost October!

Welcome to The Weekly Pep Talk Edition 261
Starting September 29, 2014

by Coach Stephanie Atwood

Words of Wisdom:  “A snowflake is one of God s most fragile creations, but look what they can do when they stick together!” –  Anonymous

*****

WOW Woman of the Week: I have to thank Tres Fontaine big time for all that she does for this club. Tres you are an awesome athlete and also as generous as they get. Lucky WOW!

*****

Good-bye Michaela (sigh…)

It’s official. Go WOW will be losing our dear friend Michaela Ristaino to her new location in Florida! Too far to commute, we understand. All of you are invited to join us this Wednesday, October 1 for informal drinks after the workout at Lake Merritt with Michaela and/or mark your calendar for a brunch buffet after the October 19 workout at Heather Farms in Walnut Creek. I’m working on getting her to start up a WOW Team in her new neighborhood! Continue reading The Weekly Pep Talk Issue 261 Start September 29, 2014

The Weekly Pep Talk Issue 260 Start September 15, 2014

Do You Tri?

Start Sept. 15, 2014
by Coach Stephanie Atwood
I just realized that I have actually written 260 Weekly Pep Talks. Yowza!

Words of Wisdom: “If the brain were so simple we could understand it, we would be so simple we couldn’t.” – Lyall Watson

*****


Book Reviews Needed. Will trade for books! If you will take the time to review one or both of my new books I will be happy to send you a pdf version to download. This means that you don’t have to purchase the book and can have full access to the material today. What I need in return is a review to be placed on Amazon.com on September 22 (for the newest book) and ASAP for the other book.. Are you interested?

Only 20 words from you could make a big difference in sales. Thanks for the LOVE! Contact me by email at StephanieAtwood@gowowliving.com and I will forward a pdf attachment right away!

Free book for your Review

Thanks to all of you who have already given my books your review. This has rocked my Comfort Food Meals to #3 in the “Cooking for One” Category! http://amzn.to/1oqr8lp

Gluten Free Meals for One, including a meal plan, shopping list, and recipes is set to publish on September 22 and is now available for pre-launch sale.  http://amzn.to/1ujOOhd

To make a review you just scroll down the page where the book is featured on Amazon. It’s easy. There are examples of other reviews to help you understand.

*****

WOW Woman of the Week:  Leticia Duenas is one of the longest term members in Go WOW dating back to 2005! This was actually before WOW started and I was coaching for See Jane Run. At that time Leticia was single and without children. She is now married and has two young boys! Talk about some life changes. Thank you for your friendship and support of WOW Leticia. It’s been quite a journey and we’re just getting started!

*****

September Birthdays: Jacqueline Rickman, Jessica McElroy, Janet Mc Gee, Tami Price, Mayra Montoya, Sharon Alberts, Joann Denning, Mary Sue Weston Thomas, Sophie Jani, Tiffany Akins-Dunbar, Dawn Robinson, Julia Halsne. Happy Birthday September Girls!

Coach Tip of the Week:  Race week! This is the time to focus on lots of rest, eating good, healthy food, staying hydrated, and visualizing your race day. I encourage you to mentally picture and physically go through the transitions from swim to bike to run (triathlon) or run to bike to run (duathlon). This weekend will be a learning experience for all of us and should also be fun! Be sure to plan to join us afterward for breakfast at Dean’s Restaurant in Pleasanton.

Here we go!

*****

Marathon Minute: – http://www.gowowteam.com  . Stepping out of your comfort zone? Lauren shares her recent experience with this.

*****

Go WOW News

Dear WOW Ladies and Interested Readers,

Last Sunday at Point Isabel was so much fun! We had new faces – Jennifer; returning faces like teachers Erin ConklinKathrina Weekes and Kathleen Gadway; and we also had some women checking out their bikes after taking a few decades’ hiatus – Go Ellen Gordon! It was also nice to see Jessica Mangaccat, Tricia O, and Julia Halsne walking their dogs.

And of course we had a super group of runners and walkers who show up on a fairly regular basis and make it all worth being somewhere by 8AM on a Sunday morning. Super Sunday. Really fun!

While the triathlon is the big thing for this weekend and we encourage all of you to come out and participate or support The TEAM, we also have a workout planned at Emeryville Marina. Lori Whittock will head up that workout for runners and walkers with our half marathon trainees going for 10 miles or 120 minutes (whichever comes first). Thank you Lori, for helping out!

Broads Run Broadway is Saturday, September 27, Saturday night, 6PM in downtown Oakland. You can still register for this fun, costume event and join several of your WOW Teammates in this low key, untimed, 5K (3.1 mile) run, walk, or hop, costume event with prizes and a good looking jacket as part of your registration fee. http://www.corrigansports.com/broads-run-broadway/

I’m still checking on details for our triathlon this weekend and will be organizing a call-in on Thursday evening. If you have any questions or comments about the triathlon OR Broads Run Broadway feel free to call in on Thursday, September 18 at 5:30Pm to talk with Lauren Ganes and Me. The call in number is 1 712-432-3011, Conference Code 211360. Also check on Facebook for updates.

List of GO WOW Participants for this weekend’s Triathlon and Duathlon:

1. Rebecca Malberg

2. Kathleen Davis

3. Gina Assoni Hewlett

4. Nicole Dryden

5. Elaine Porter

6. Ann Ritzma

7. Maria Carmela Keys

8. Stephanie Atwood

9. Cecilia Han

10. Nancy Rivard

11. Eileen Killory

12.  Vera Chrebtow

13.  Leslie Griep

14.  Mayra Montoya

15.  Lauren Ganes

Welcome to newest member Lynn Sanderson!

Here’s to a great race this weekend to all you tri and duathletes!

Go for it!

Coach Stephanie

*****

Bits and Pieces…

Belly Fat Blowout reduced price from September 17 – 20. If you haven’t picked it up yet, here’s your chance at a reduced rate. 72 hours only. Both Book 1 and 2 are available for only a brief period of time at reduced rates.

Also reduced is Belly Fat Blowout 2, the sequel. 72 hours only!

*****

Start your own WOW Team neighborhood group. We’ll help! We’re just in the testing stages of this but if you want to start your own group contact StephanieAtwood@gowowliving.com. Let’s expand and share the Go WOW LOVE in your city or state!

*****

Amazon Books by Best Selling Author Coach Stephanie Atwood

Launched!

Fresh to Freezer Meals for One: Quick and Easy Complete Meal Plan, Shopping List and Recipes. Please leave a review on Amazon.

Coming September 22!

Gluten Free Fresh to Freezer Meals for One: Gluten Free Meal Plan, Shopping List, and Recipes

Scheduled for release in October!

Paleo Meals for One

My books are also available online at our new website at http://gowowliving.com and on Amazon in Kindle format and paperback.

Belly Fat Blow-out 2! http://amzn.to/19hyouV Sequel to the bestselling Belly Fat Blowout 1. Lose inches, balance blood sugar, reduce night sweats, burn fat and be a better athlete.

Belly Fat Blowout Book 1 http://amzn.to/ZkB8A2 . Now in paperback, too.

Run Faster Race Even Better http://amzn.to/WYNXje

Run Faster Race Better http://amzn.to/Wi5Qfg Now in paperback, too.

Journal – A Day of Achievement and Inspiration – in paperback only http://amzn.to/1o9OCjr

Upcoming Events of Note: (this is not a complete WOW Team calendar)

  • Sunday, September 21 – See Jane Run Sprint Triathlon – WOW is an official training team for this event
  • Saturday, September 27 – Broads Run Broadway – a 5K fun run, especially for women. Go WOW is Official Program Training Team
  • Sunday, November 16 – Big Sur Half Marathon – WOW will make this our “end of season away-event”
  • Sunday, December 14 – Christmas Relays at Lake Merced in San Francisco. WOW will put teams together under WOW (all ages) and BAWRF (age related, competitive teams)

Details for these special events are on meetup. For the full calendar of WOW Workouts go to our website at http://gowowliving.com/calendar-of-events or http://meetup.com/gowowteam

*****

Photo Credits –

Photo #1 – Book Covers

Photo #2 – Leticia Duenas is second from the left. Also in photo (from left in back) Yolande Sterling, Jeanetta Mack, Coach Stephanie, Ellen Gordon, front Gwenn Smith, Virginia Guinto

Photo #3 – Happy Birthday!

Photo #4 – Go triathletes and duathletes! Photo from the AASK Walk/Run around Lake Merritt in August.

Photo #5 – Eileen Killory at the UN Peace Run

The Weekly Pep Talk

The Weekly Pep Talk #201
July 2 – 8, 2012

Words to Live By:  “Prediction is very difficult, especially about the future.” – Niels Bohr

WOW Woman of the Week: Cynthia Bagby is going for it. Keep it up! You are getting there!

July Birthday Girls: Marly Norris, Julie Yokoyama, Doni DeBolt, Ava Jourdain

Facebook Links – The WOW Team has a public page at http://facebook.com/gowowteam and, for Members Only, ask for an invitation to The Winners’ Circle (details in your New Members Welcome Letter)

Tip from your Coach:  A mile run or walked will use about 100 calories. The difference is that 4 miles an hour (15min/mile) = 400 calories. 6 miles an hour (10 minute miles) = 600 calories. Pick up your speed and utilize those calories faster!

Upcoming Events of Note:  This is not the total WOW Calendar, only certain special events.

  • 50 in 100 May 1 – August 8(see details below) Help Coach Stephanie recruit 50 new members in the next 100 days. Win Prizes! 3 0 days left! Keep thinking new member. We’re making progress but we’re not there yet!
  • July 4 – No WOW Workouts!!
  • July 7 – Sat Morning Power Walking – What about Walking the Oakland Marathon in 2013! Details on meetup. http://www.meetup.com/GoWOWTeam/events/70445222
  • July 9 – No Weekly Pep Talk this week
  • July 15 – Kick-off Training for San Jose Rock’n’Roll Half Marathons at Lafayette Reservoir – full day for newcomers, short run and intro for current members.
  • July 18 – Power Walking Summer Clinic continues in SF, 7:15 AM. Click here http://www.meetup.com/GoWOWTeam/events/qkfvxcyqkbxb
  • July 18 – Third in Inspirational Speakers Series featuring Loretta Green-Williams in Walnut Creek
  • July 18 –Women’s Run to Improve Clinic – Immediately follows our Inspirational Speaker at Las Lomas Track
  • July 25 – August 22 – Fourth in the Summer Speaker’s Series. Come to Piedmont track to hear our speaker
  • August 4 – Special Walker’s Training Group starts training for the Oakland Marathon. Walkers Only. Start Now! Go 26.2! Saturday training
  • December 1-2 – CIM Relay Weekend – 5 teams already and sixth one is forming! Don’t miss out. Register with Coach Stephanie
  • March 24, 2013 – Oakland Run Fest, 5K, Relay, Half Marathon, and Full Marathon. Train with WOW, the official women’s training club

Details for these special events are on meetup or below. For the full calendar of WOW Workouts go to our website at http://gowowteam.com/calendar


Dear WOW Members and Interested Readers,

Happy 4th of July! Happy Summer!

Thanks to Kara Waltz, Dr. of Chiropractic, who spoke to us last Wed. Her talk was educational and inspirational and I hope you enjoyed it.

We have a bit of a break between now and our next speaker. Loretta Green-Williams is a fascinating woman, 58 years old, who just qualified for the 100m sprint at the Stanford Senior Olympic Trials. Come to hear Loretta’s inspiring story of overcoming personal tragedy and knowing triumph in her ability as a runner. Loretta will join us at Las Lomas Track on July 18.

Our weekend had Saturday walkers and Sunday runners, run/walkers, and walkers. Welcome new member Rebecca and thanks to all of you who taught Rebecca what 1:1 is and what a great group of women you are, overall!

Great to see Rowena last Sunday!

Christy had several walkers lined up for Saturday at Lake Merritt. I didn’t get a report but hope everyone got some good exercise.

I’m gone starting on Sunday, for a week long Coaching course taught by United States Track and Field. We’ve got workouts as usual with our wonderful WOW Mentors pitching in. Thanks to Christy, Michaela, and Lauren for leading these workouts.

Good luck to Laura and Eileen who have races coming up on July 8th. Please report back to us on the Winners’ Circle. Remember to believe in yourselves, in your training, and in your flexibility to overcome those darn unknowns!

And now on to the topic of the day, you! I want to make sure that each of you understands what resources are available to you through WOW and briefly how they all fit together.

  • The WOW Team website is the place to join our group as a long term member, to review blog posts, have access to the Members Only Area, get directions to workouts, and get a condensed version of workouts through the WOW Team Calendar. Please go to http://gowowteam.com at some point and click on the various and sundry tabs at the top.
  • Meetup is the site where full details of each and every WOW workout and event are listed in chronological order. Each separate event has its own page, connected by a monthly calendar on the left. You must join the WOW Team meetup (not just meetup in general) to take advantage of most of the information. The WOW Team meetup site is also the only place to RSVP and pay if you are a drop-in. When you are a member you are not required to pay when you drop-in. Just click past the payment request section. URL for home page is http://meetup.com/gowowteam. To join Meetup, you must sign-in to meetup (one time thing) and then log-in to the Go WOW Team Meetup site every time.
  • Go WOW Team on Facebook is our public, promotional page, open to the world. Anyone can join this page and make posts. URL http://facebook.com/gowowteam
  • The Winners’ Circle is our group page on Facebook. The public can now search for this group and find it but only members invited to join can see or make posts. URL https://www.facebook.com/groups/244142088969843
  • When you join the WOW Team as a subscribing member you are eligible for all services for the first month. There is a one time fee for membership and, for each month following you are charged a subscription fee based on the membership type you choose. Additionally, you are sent a member’s letter that details all the benefits of membership and how to access them. Your first month membership includes:
  1. A WOW Team T-shirt
  2. A WOW Team water bottle
  3. Invitation to The Winners’ Circle and a lifetime membership
  4. 5 online training modules taking you from Couch to Accomplished with lifetime updates
  5. Training Programs for novice to intermedates from 5K Walkers through intermediate half marathoners, written by Coach Stephanie
  6. The Weekly Pep Talk
  7. All regular workouts and most special events at no extra cost or at a discount
  8. Online coaching support, 3 times a week
  9. Track, Tempo, and Endurance workouts on a weekly basis
  10. Professional Coaching from award winning Coach Stephanie Atwood
  11. The opportunity to reach your full potential as an athlete, make friends, place fitness as a part of your daily life. WOW offers these pieces!
  12. And more!

Starting August 4, WOW will be training a walking group to walk the Oakland Marathon or half marathon. We will ONLY Train for walking on these Saturday workouts. If you want to run or run/walk in the Oakland Run Fest the WOW Team will provide Sunday training for the half marathon, 5K, and relay, no marathon. I’m getting the training schedule together now. If you are interested, let me know and tell your friends!
To Fitness, Friendship, and Fun,
Coach Stephanie


Reminder: Please post your next race goal on The Winners’ Circle and if you want to achieve a better time or want to finish as your goal. If you have a time goal, tell me you r last race time at the distance or you most recent race, whatever distance. We need to go over real training paces to help you succeed! Are you ready to work at it? We’re picking up the pace on July 15! See you there


6 Teams for CIM Relay!  I’m done recruiting

1.       Coach Stephanie
2.       Lauren Ganes
3.       Julie Yokoyama
4.       Ann Ritzma
5.       Michaela Ristaino
6.       Elaine Porter
7.       Lizette Byer
8.       Iris Torres
9.       Laura Lance
10.   Eileen Killory
11.   Robbi Cook
12.   Ellen Gordon
13.   Beth Wrightson
14.   Jeanetta Mack
15.   Vera Chrebtow
16.   Lesley Turner
We have Team 5!
17.   Colleen Blakelock
18.   Kathrina Weekes
19.   Yesenia Rodriguez
20.   Amanda Moynihan
Team 6 Full!
21.   Heidi Harrison
22.   Pat Chase
23.   Tiffany Wheeler
24.   Doni De Bolt
25.   Just send me a check for $40, include your birthday, age on race day and t-shirt size and you’re in!


Prior Weeks’ Recap:

Please note that the week of July 16, we will start training again for fall races, including some half marathons. Now is your time to work out the kinks and practice with no pressure. July 15 will be our last “non-training” workout. Try to take advantage of this opportunity to join the WOW Team if you are not already a member. http://gowowteam.com/faqs/prices-and-programs-2

Over Fifty Interviews – I am starting to interview women who are still running and are over fifty. For some of you, you may have started running quite late in life. For some of you, you may have been doing this for a lifetime. Initially, I will do a recorded interview and, eventually plan to create a book from the material. If you are willing to be interviewed I would love to speak with you. All women over fifty are welcome and matter. Please tell me if you would like to participate and we will arrange a time to record the interview. Thanks!

July 28 5K/10K Race in Orinda – This link below sounds like a fun run for us to participate in. It is a trail run in one of our beautiful East Bay Parks. The price is affordable. Who else is in? July 28, Briones 5K/10K East Bay Park Runs http://www.runintheparkseries.com/index.php/briones_5k_10k  Let’s keep posting about this series on our Facebook Page at Go WOW Team or The Winners Circle.

Don’t miss out on the Speaker Series

One super speaker has already spoken. Please keep the momentum and appreciation for the effort the women make to come and speak to us.

These women are awesome and they will be sharing their stories with us and offering us fitness tidbits to put into our own bag of tricks. I’m hoping that many of you will be willing to travel back and forth between Oakland and Walnut Creek as we alternate the locations of our Speakers. You will then be able to join the clinic for the week, taught by Coach Stephanie. Details on meetup. Third Speaker July 18, Loretta Green-Willimas

San Jose Rock’n’Roll Half Marathon Here we Come!
Monday, July 16 is the first week of training for the upcoming San Jose Rock’n’Roll Half Marathon, happening on October 7. We will also train for the Humboldt Half Marathon on October 21. To RSVP for the training kick-off on July 15 go to meetup.

Current Trainees for SJRNR:
Lizette B
Coach Stephanie
Christy G
Colleen B
Michaela R
Leticia D

Humboldt Trainees:
Ellen G
Lauren G
Yesenia R
Who else?

Coaching calls will re-start on July 17 on Tues at 12:15 Noon, Thurs at 12:15 Noon, Saturday at 3:15 PM. The phone number has changed. After the first month there is a separate membership fee for online coaching support. If you want to include this invaluable resource in your membership please go to the link at http://gowowteam.com/faqs/prices-and-programs-2

50 in 100
I want to increase our membership by 50 new (or returning after a year or more absence) members in 100 days and need your help. We all know that word of mouth is the absolute BEST recommendation right? So, if any of you can recruit a new member you will be eligible for a new WOW t-shirt, cap or racing singlet (to be ready in June). Here is what I need:
1.       A name
2.       An email address
3.       A phone number
4.       Permission to say that you made a referral

I will contact them by email and/or phone and mention that we want them to join us and that you felt it might be a good fit. That’s all there is to it! Thanks for your help and Go WOW Team!

Walnut Creek or Bust!
I’d love to see our Walnut Creek group grow! What are your thoughts on ways to make this happen?

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/

Upcoming random races and opportunities:
July 8, 2012 – Langley Half Marathon. Join WOW Member Laura L in running this half. http://www.langleyhalfmarathon.com/
July 28, 2012 – Run in the Park www.RunintheParkSeries.com
The 2012 Schedule is:
7/28 Briones Regional Park, Orinda/Martinez
8/11 Garin Regional Park, Hayward
9/15 Tilden Regional Park, Berkeley
9/29 Redwood Regional Park, Oakland Hills
10/13 Pt. Pinole Regional Shoreline, Richmond Fees: Early Bird: $28 thru 30 days prior, Pre-Reg: $31 thru Wed. prior, Race Day: $35
July 28, 2012 – EMERGE 5k at Almaden Lake Park in San Jose. http://www.active.com/running/san-jose-ca/emerge-3rd-annual-5k-run-walk-2012I
July 29, 2012http://www.thesfmarathon.com
Saturday August 25 – Pacifica Coastal 5K Run and Walk Festival 9-2:30pm www.pacresourcecenter.org/blog/?p=459
Aug 26, 2012 – Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
Sept 21, 2012 7th Annual Run at Work Day
Saturday, Sept 29, 2012 HERS Keepabreast 5K/10K Run Walk http://www.herskeepabreast.org/
October 7, 2012 – San Jose Rock’n’Roll Half Marathon http://runrocknroll.competitor.com/san-jose
October 21, 2012 – Humboldt Redwoods Half and Full Marathon http://www.redwoodsmarathon.org
November 10, 2012 Mermaid 5K, 10K – http://www.mermaidseries.com/san-francisco#!__san-francisco
November 11, 2012 Malibu Marathon, Half Marathon and Supathlon – www.malibumarathon.com / www.malibusupathlon.com
November 18, 2012 – The Lady Speed Stick® Women’s Half Marathon in Tampa, Florida. Coach Stephanie is running this.
Sunday, December 2, 2012 – CIM Marathon Relay Challenge – $120 per team through August 1 – http://www.runcim.org/page/show/219125-relay This is a WOW Team Annual Event. Join a team soon!
Saturday, December 8, 2012 – Walnut Creek Half Marathon and 5K http://www.runwalnutcreek.com
Sunday, March 24, 2013 – The Oakland Run Fest

Preferred Providers and Misc. of Interest:

#1 – Group at Inspiration Point, Cynthia B is to the right of Coach Stephanie, photo by Lauren G
#2 –  Lafayette Reservoir in January – cold! Photo by Lauren G
#3 –  Iris, Heidi, and Coach Stephanie at SF Half 2011 – photo by Lauren G

Thanks to the wonderful photographers who give us so much to smile about. Photos are wonderful memories!

 


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!


Jump Start Your Summer and Fall Training with WOW!

50 in 100

The WOW Team is adding 50 new members in the next 100 days and we want YOU!


A run like no other through the Napa Valley


Here is what the WOW Team Offers Every Day:

Professional Coaching with personalized training and goal setting

More than 7 neighborhood workouts (walking, running, speed work, and tempo runs) each week throughout the greater Bay Area. You may attend one or all!

Support online and through mentors (don’t live in the area? Train with WOW through our virtual support and coaching)

Ongoing enrollment. Join ANY time!


Best of the Best

The WOW Team was voted Best Bay Area Women's Run Club for 2012 by an ABC7 Poll.
Join the BEST. Be Your BEST!

Go WOW Team at See Jane Run Half Marathon 2011!


Summer Specials

May
Sports Nutrition Clinic every Saturday, online
Free at meetup.com/gowowteam


June
Power Walking Clinics

  Intermediate Running Clinics

    Starts June 6 in Walnut Creek, 5 Weeks $89. Here is the link
    Starts June 13 in Oakland/Piedmont, 5 Weeks $99. Here is the link

Hill and Pacing Clinics

Free to Members or Join Specific Event on Meetup


July
Start to train for

San Jose Rock’n’Roll Half Marathon Oct 4

  Humboldt Redwoods Half Marathon Oct 21


 


Special Prices

Sign up with a buddy and split the initial membership fee 50/50


Sign up in May for a $20 rebate*


Sign up in June for a $10 rebate*


Sign up by July 16, just in time to start training for fall 5K Walks through Full Marathons and get a $5 rebate

*(once we get all your paperwork)

Register Now

What better time to start your new lifetime of fitness?

Getting started: Details for you to join the WOW Team, as a full subscriber, or a drop-in are available on our website at Go WOW Team
 

Go WOW Team!

Not quite sure what to do next?
Take a free fitness survey
Find us on Facebook
Follow us @gowowteam on twitter
RSVP for our workouts on meetup

You are always welcome with the WOW Team!

The Weekly Pep Talk – WOW was Smokin’

The Weekly Pep Talk #187
Start March 26, 2012

Words to Live By: “Man is a goal-seeking animal. His life only has meaning if he is reaching out and striving for his goals.” –  Aristotle

Final Chance: Please Vote! Get the family and friends to help out. Let’s make the Wow Team the Best Running Club in the Bay Area! http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 . Deadline March 30. Thanks to everyone who has already voted but please bring your friends and family on board, too. We need those votes!

Happy Runners. Oakland Run Fest 2012. Photo by Lauren Ganes

Marathon Minute from Lauren Ganes is ready for reading. Go to http://gowowteam.com/marathon-minute-16 for an update on the ORF.

WOW Members, please share your race stories on the Winners’ Circle. This is your time! (WOW Member but not on the Winners’ Circle? Check your membership resource letter for details on how to participate.)


Dear WOW Members and Interested Readers,

There will be two more weeks of condensed Weekly Pep Talks. I am taking off tomorrow for a trip to Boston and New York with my college age daughter and we are spending a week exploring colleges and 2 new cities for the first time! I have been all over the world but never to Boston and only once to New York. I am excited! Both, for time to spend with my youngest daughter and for an adventure to share!

Rowena and Julie. Rowena ran her first half marathon! 2012

As for the WOW Team, I have to repeat Ann R’s quote from the Winners’ Circle “WOW – wee!” What a group! You showed your stuff this weekend and it is documented in race times, photos, and satisfied trainees. I am so proud of what each of you have accomplished! You should feel terrific (if a bit sore!)

Many of you were mentioned in Lauren’s Marathon Minute so, before thinking we fogot you, please check it out! In addition to what Lauren already wrote about (and photographed) I want to salute Laura L who ran 8 minutes faster in her 5K race this year over last! Additionally Laura took some dynamite photos AND was the impetus and organizer for her school to add a youth running program for students to train for yesterday’s race. You totally rock Laura!

Elaine P and Ann R finished the 5K bright and early then had to rush off for family and work matters. I loved seeing you out there, finishing strong. Please know that See Jane Run 5K and Half holds bigger and better things for both of you! Go for it!

I have known Amanda M for several years. To see the transformation in this woman from then until now is incredible! I am so proud of what you have accomplished Amanda and also see what kind of strength there is in family. You ran for your father, you have a husband who is right there with you (literally, since you ran together!) and a lovely baby daughter to carry on the love from generation to generation. Much was accomplished yesterday. Good job!

Christy and Ann, pre race! Oakland Run Fest 2012, photo by Lauren G

In her usual quiet and determined manner Christy G crossed the finish of the Oakland Half Marathon for the second time. The WOW Team congratulates you and I am especially proud. Thanks for the wonderful training workouts we’ve shared!

We also saw Beth W, who has been an incredible mentor, run the relay with her “best cupcake buddies”. The ladies are making ORF Relay a tradition and we applaud traditions and women’s fitness so you are doing it right!

Lizette B, finished with a personal record of 2 hours and 3 minutes and a bit was also on a clip in the news last night on television so we will be needing to get her autograph soon. Go Lizette! Now, on to a century ride in June…

Christie A, one of our newest members participated in her first race, ever, as a relay partner in yesterday’s relay. Christie’s team included Iris T, Vera C, and Lesley T. Good run Christie! Now, a half marathon is in order right? See Jane Run here we come!

Coach Stephanie, Christie, Eileen, Robbi , and Iris after our races. Photo by Laura Lance.

I want to thank the leaders of the relay teams, Iris T and Eileen K. You ladies got it together! Eileen’s Team included Ellen Gordon, April Nicolas, and Kathrina Weekes.

I want to thank all the volunteers who helped at the expo and, especially Iris T, Pam Skiles, and Husbands Andy Ganes and Adam Byers who went to extra efforts to show up early, late and help as needed.

I want to give a big THANKS to Laura and Lauren who took so many wonderful photos!

I also want to commend Lauren for her tenacity in recovering gradually so that, after a year, she was able to successfully complete another half marathon, injury-free.

I saw a group of women out there yesterday pushing themselves, each other, and having fun. What could be better? I want to congratulate each of you for what you accomplished. For each of you that was a different thing. We had so many successes yesterday, measured by the goals each of us had set and by the strength in what our team represents – lifetime fitness, friendship, and fun.

And, how about the party at Michaela and Tony’s house? Was that the very best ending possible to a wonderful day? Thank you, thank you Michaela and Tony for welcoming us to your home and introducing us to incredible cooking!

Here is a list of participants from my memory. If I left your name out, please let me know. Each of you deserves so much credit.

5K

Elaine Porter
Ann Ritzma
Jeanetta Mack
Laura Lance

Relay

WOW Team A

  • Eileen Killory
  • Ellen Gordon
  • April Nicolas
  • Kathrina Weekes

WOW Team B

  • Iris Torres
  • Vera Chrebtow
  • Christie Areias
  • Lesley Turner

Beth Wrightson – The Cupcake Relay Team

Half Marathoners

Lauren Ganes
Robbi Cook
Lizette Byers
Christy Gerren
Coach Stephanie
Colleen Blakelock
Rowena Robles
Julie Yokoyama
Coach Stephanie
Kyoung Lee
Pat Chase
Lily Chien-Davis
Michaela Ristaino
Fiona Burger
Amanda Moynihan
Anna Santos

What a group!

 


See Jane Run Training

OK, it’s time to ramp up the training! See Jane Run, here we come. 5K and half marathon, we’re taking you down!


This coming week I want everyone to work on form. Minimum workout is 60 minutes, Maximum is 100 minutes. Please don’t go over 60 unless you’ve already done this amount. Then up it by 10 minutes from wherever you are. If you are new with WOW I recommend working at 1/1 with a woman who is a similar pace. Touch base with Beth to find out who can work out with you.

If you just finished your half marathon, this is a recovery week. 60 minutes is good. Just “stay in the game” this week. Nice and easy, fun movement.

If you are a relay or 5K veteran, let’s get a 60 minute workout in with medium speed (tempo speed for 4 minutes with 1 minute easy recovery walking).

Beth will lead the workout on Sunday at San Leandro Marina. Christy leads the walk on Saturday. Lauren and Michaela are leading the workouts on Wednesday. Thanks to all my wonderful workout leaders!

Success!
Coach Stephanie

P.S. I’ll be back on Wednesday, April 4. See you then!

“I would rather attempt something great and fail than attempt to do nothing and succeed.” – Robert Schuller


Interested Readers?
“Greetings,
I am offering a FREE ebook (Kindle, Nook, iPad, computer screen) of my latest novel to anyone in your club who would consider writing a short review for a blog, newsletter, or local newspaper.

My name is Joe C. Ellis. I am a 55 year old distance runner from Martins Ferry, Ohio and also a novelist. My mystery novels have become regional best sellers.
I’ve always been interested in the positive difference running makes in our lives as we age. This interest inspired the plot for my latest novel, Murder on the Outer Banks–The Methuselah Murders. It is due out in April of 2012 through John F. Blair, a long standing North Carolina publisher.

The novel is about a sixty-five-year-old medical researcher who develops a serum that reverses aging in human cells. After injecting himself with the serum, he monitors his progress through his distance running. When he posts a world-class time of 17:35 for his age group in a local 5K, a mysterious triumvirate of pharmaceutical CEOs known as the Medical Mafia wants the serum at any price. The bodies pile up along the Outer Banks as a Russian mobster and a couple rogue FBI agents attempt to get their hands on the serum and formula.

If you could get this request through to your club members through your email list or some other means, it would be greatly appreciated. Anyone interested can email me at joecellis@comcast.net .

Thanks for considering this request. Sincerely, Joe C. Ellis

Please VOTE!
Don’t forget to vote for WOW as Best Bay Area Running Club! Get friends and family, too!http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 


Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team publicfacebook 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!

The Weekly Pep Talk Only 20 Days…

The Weekly Pep Talk #184
Start March 5, 2012

Words to live by: "One of the best things to do sometimes is simply to be." – Eric Butterworth
 
Woman of the Week:  Mary Sue W, who usually runs with us at Sawyer Camp, when we see her. It is always a real pleasure to have you join us!
 
Coach Stephanie’s Tip:  Water, water. What an essential life element. Please remember to drink water on a regular basis for a healthy lifestyle. When you are training and sweating you want to add additional water to the mix. For workouts over an hour, you may want to add some electrolyte mix to that water because you are losing nutrients in your sweat and from evaporation. Small bits (2 oz. or less) on a regular basis is way better that big guzzles when you are excercising.
 
Dear WOW Women and Interested Readers,
 
What fun last weekend watching the trainees starting from Snow Park and heading out on their chosen courses. Everyone did really well! I was, as usual, very proud to be a WOW Team Member!

For some of you this was a first 13.1 miles and you did it with such aplomb. Rowena, Kathrina, and Kyoung completed their first half marathon distance last Sunday. Hurrah! Lizette had a great run and ran most of the way with Ann R, and Robbi C. I ran with Colleen, Michaela, and Fiona, interspersed with Julie, Ellen and Christy. Lily and Kyoung disappeared early. Where did you ladies go? I had so much fun talking, getting to know you better, watching how you’ve improved. Then there was that one guy…never found out if he was single or not…

Beth W, Eileen, Ellen, Iris, and Lesley showed up at Snow Park then headed off to do their leg of the relay. Read some of their comments in The Winners’ Circle.

BTW, ‘loved those WOW t-shirts!

You should all feel good about where you are in your training and where you are going. For some of us, this race will not be our peak and there will be other races in the future. For those of you who are uninjured, well trained, psyched and confident, this is your time! How Exciting!

This weekend is our final long run, to be done at a moderate pace for 14 miles or 3 hours, whichever comes first. We’ll be at beautiful Point Isabel. Our relay participants will be doing 80 minutes, at a moderate to strong pace. Isn’t it great to be able to see the end so near?
 
If the day is nice and you have time, let’s meet for coffee after our workout this weekend.
 
March 17/18 is a taper weekend for ORF and also the start of training for See Jane Run. On Sunday we have scheduled guest speaker, Dr. Sandy Baird, from Inner Sport in Berkeley. Sandy will be talking to us about preventing and managing knee pain in runners. She can be reached at drsandy@innersport.com. Sandy will be talking at about 10:00 and will also offer one-on one consultations. Her bio is very impressive and is listed in full on the meetup site.
 
Also on Sunday, March 18, let’s bring snack food to Walden Park and do a little pre-race “getting psyched up“ celebration. With only 10 miles to run for the half marathoners and 90 minutes for the new See Jane Run Trainees, let’s celebrate with a little good food and casual conversation, along with the talk (and evaluations) from Dr Baird and a Q and A Session from your coach.

For new recruits or women continuing on with training for See Jane Run, I will also go through the 12 week training plan and other details for newcomers. Should be a fun day.
 

March 25 – Post Race Pasta Feed at Michaela’s!

Wonderful WOW Member Michalea R. and husband Tony have offered to host a post-race pasta feed for WOW Members and their families. You Must RSVP so we know who is attending. Starting between 4 – 5 on Sunday, March 25, Michaela and Tony will provide killer home-made pasta sauce (vegetarian, I believe) with meatballs on the side. Each of us is asked to bring a side salad or other side dish and a beverage of choice. RSVP on meetup please (It’s not posted yet) but will be soon. We’ll send directions to all who RSVP. Thanks Michaela and Tony!
 


Welcome Saturday Power Walkers!

We have a new group of women who are POWER Walkers training every Saturday with coaching from me, every other week. Welcome to Dawn P, Michelle S, Willie, and Donna R. These ladies walk fast! They start at 7AM then stay to walk with the WOW Fitness Walkers at 8:30. The goal is probably Nike Womens or San Jose Rock’n’Roll in October. Ready to start training with the WOW Team Power Walkers? Info on meetup…


Training for See Jane Run 5K and Half Marathon starts soon

ü  Virtual Kickoff on March 15,

ü  Neighborhood Kickoff on March 17

ü  Practice starts March 18


 Workout and Event Details are on Meetup at http://meetup.com/gowowteam

Here’s to Fitness, Friendship and Fun, the WOW Way!
Coach Stephanie
P.S. Lauren is back! Yahoo!!

 

WOW Has Been Demoted. Please VOTE!

Don’t forget to vote for WOW asBest Bay Area Running Club! We have descended fromfirst to second place and need YOUR VOTE! Get friends and family, too!http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 Go WOW Team! As a heads up, if you look and WOW is already in first place, hold off on voting. We want to be strategic here. However, for us to stay even 1 vote ahead of the other teams is an excellent strategy and will keep us in first place (once we get there!)


Success Teams are Forming! Join us! 
March 8 – Mentor, Beth W will be holding another Success Team Call. Pam, Colleen, Beth, and Lizette have room for one more participant. If you are interested please tell us on facebook and we will invite you to Beth’s call or another group as it forms. Beth’s group meets on Thursday at 8PM. All WOW Members are invited to be in a Success Team. Each group only has 5 members but you are not limited to which group you can join.
 
Eileen K, also a mentor, will be offering a call on Tuesday nights at 7:30 PM. If you are available at this time let us know (on facebook) and you will be invited.
 
I will also be offering a Success Team Call on Saturdays, at 4:00, starting on March 3, immediately before our regular coached call at 4:30.
 
Robbi C is also forming a group and details will be posted soon.
 
Thanks to all of the leaders for hosting these call. You may contact Beth, Robbi, Eileen, or me, to learn how to participate. Go to the Winners Circle to start the dialog, please. 

If you are interested in learning more, in general about Success Team Calls, you can look at a brief slide presentation at https://docs.google.com/present/view?id=ddqwb8vg_17jkmw8c9 and let us know that you would like to attend. These Success Calls are really fun and uplifting. Try to participate if you can.


Still Needed! – 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.Times needed are from 45 minutes before (half marathon) 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 need more!
Iris T – Friday
Ellen G – as needed
Lauren G – as needed
Colleen B – expo
Eileen K – expo



Nike Women’s Marathon and Half Marathon in October – Lizette has offered to 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 changed. Please RSVP on the Winners’ Circle for this week.. Thanks!
 
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 when I have goodies to give away.

 

Upcoming random races and opportunities:
March 25, 2012– Oakland Running Festival, http://www.oaklandmarathon.com
April 14thRedwood City, Sequoia Stampede, http://www.seqstampede.com/Stampede.html
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
Join California’s Longest Party on May 5-6, 2012! Gather your friends, co-workers or families (12 member teams).  Decorate 2 vans.  Dress your best (costumes optional).  Walk 128 miles or run 199 miles (3 times each, 5 miles in rotation) from the Wine Country, across the Golden Gate Bridge at midnight, to Santa Cruz.  Please view TheRelay.com, call 650.508.9700 or email run@therelay.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, 2012See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
July 29, 2012Sept 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, 20127th Annual Run at Work Day
November 18, 2012– The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe
 


Please VOTE!

Don’t forget to vote for WOW as Best Bay Area Running Club! Get friends and family, too! http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 


Pictures
#1 – Go WOW Team – self portrait of WOW Cap by Coach Stephanie
#2 – Heidi H coming in to the finish of SF Half with a PR – photo by Lauren G
#3 – Kosheno M running the Oakland Half in 2011 – photographer unknown
#4 – Somd of the girls at the end of Oakland last year – Photographer Scott?

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!

The Weekly Pep Talk

The Weekly Pep Talk #182
Start 2-20-2012

Words to live by: Never ignore a gut feeling, but never believe that it's enough – Robert Heller

Woman of the Week:  Ann Ritzma is one of a kind. This woman wears so many hats and does a super job with all of them. We are so lucky to have you as a member and mentor, Ann. Thanks so much!

Coach Stephanie’s Tip:  Don’t forget to vote for WOW as Best Bay Area Running Club! We have descended fromfirst to second place and need YOUR VOTE! Get friends and family, too!http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 Go WOW Team!



Dear WOW Women and Interested Readers:

I want to congratulate those women who are burning up the pavement every week in their training for the upcoming Oakland Run Fest. Whether it is the 5K, Relay, or Half Marathon, you ladies are sticking with the commitment you made to yourselves and to the WOW Team. Go for it!

For those of you who have drifted away… for a few weeks or a few months or even longer, WE WANT YOU BACK! It is one of the most distressing parts of my job, as coach and founder of the WOW Team, to meet women who want to partake and then leave, often without notification.YOU ARE MISSED!

The worst part for me is that I usually don’t know what happened…With some of you, we stay in touch, and often, it is family obligations. I truly understand how difficult it is to manage relationships (especially young families) and find time for yourself. That said, we all know how essential it is to have time to pursue your own fitness and to feel supported enough to justify that time.

The WOW Team understand both sides of this situation. However, I want you to feel supported by us and encouraged to talk to your families and loved ones about your needs. You are equal in importance to any member of your family – in terms of priorities, no more and no less (this is my opinion).

Now, I know that logistics can make a difference because we have a bond and obligation to family members. Some members in our family need our time in ways and places that conflict with our own needs. I understand this.

Here are some suggestions:
Talk to your family – even the young ones and ask them:

  • What do they think of you running and getting out exercising on a regular basis. (If you haven’t mentioned this to them before, they may never have thought of you wanting or needing this in your life).
  • Ask them how they can help you to be able to get out and exercise (this goes for the whole family, big and little folks).
  • Ask them if they would like to cheer you on if you entered a race (most folks will say yes).

These are just some thoughts for those of you who may just need a little support at home to come back to the WOW Team.

Whatever is keeping you away, please know that you are always welcome and ENCOURAGED to return. We miss you! You make our group better. Come back soon!
 
Best,
Coach Stephanie


Relay Members and 5K Members You’re upping the time just a little so, try for a few increments of faster running, somewhere in the middle of your workout. 1:1 maybe 10 – 20 minutes of harder/easy and 4:1 maybe 30 minutes or so of pushing the run part. You can do this!

Half Marathon Trainees, you are getting up there in time and distance! This weekend you’ll be putting in 160 minutes (2 hours and 40 minutes) or 12 miles, whichever comes first.  We’ll be at the Berkeley Marin so, eat beforehand, bring water or electrolyte for the run, and plan to snack (GU or some other fast energy) on the run. Again this weekend TRY something different. Just try one thing different so that you will know if it made things better or worse for you.


Success Team Calls –
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.

Eileen K, also a mentor, will be offering a call on Tuesday night, February 28 at 8:00 PM.

I will also be offering a Success Team Call on Saturdays, at 4:00, starting on March 3, immediately before our regular coached call at 4:30.

You may contact either Beth or Eileen, or me, to learn how to participate. Go to the Winners Circle to start the dialog, please.

If you are interested in learning more, in general, you can look at a brief slide presentation at https://docs.google.com/present/view?id=ddqwb8vg_17jkmw8c9 and let us know that you would like to attend. These Success Calls are really fun and uplifting. Try to participate if you can.

Here’s to good training , friends and fitness. I would be less happy without all of you wonderful WOW Team women bringing me a warm smile every time I see you at one of our workouts.

Have a good week. See you soon.
Coach Stephanie

P.S. Mark your calendars for a 7:00 AM start time for practice on the ORF course! March 4 (I didn’t choose the time, ORF did). Please RSVP on the WOW Meetup site and also on the Oakland Run Fest Facebook page.



Online Coaching – Train Online – For All Levels of Women Runners and Walkers. Free Intro with Coach Stephanie this Saturday

Here's a webinar I highly recommend (attend for free, RSVP now)—
Train Online for Easy Access and Great Results!

(Click the link above now to RSVP for this free teleseminar training — which will be on Saturday, February 25 at 2:00 Pacific Time and 5:00 Eastern Time.  RSVP now to secure your spot.)
http://getmoving.weebly.com


Recap from prior weeks:
Still Needed! – 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 need more!
Iris T – Friday
Ellen G – as needed
Lauren G – as needed
Colleen B – expo


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


Coaching calls are now happening on Saturday at 4:30 PM. The phone number has changed. I will be sending it out to members only in a separate email.


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:
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, 2012Sept 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


Photos:
#1 –
Ann R and Aisling F after finishing a fast half marathon. Photographer unknown
#2 – The WOW Team getting ready to run across the GG Bridge. May 2010 – Photographer, a passing runner
#3 –  Iris, Julie, Robbi, and Christina at the WOw Team Marathon Madness Clinic in Emeryville. L. Ganes, photographer
#4 – Kerry, Coach Stephanie, and Elise Q at the Walk-It 5K, May 2011. L Ganes, photographer
#5 – Mentor Eileen K at Emeryville Marina. Guess who took this photo?


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!

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
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!


The Weekly Pep Talk Start February 6, 2012

The Weekly Pep Talk #180
Start February 6, 2012

Words to live by:  If you always do what you've always done, you'll always get what you've always got. – Doug Kaufmann

Woman of the Week:  Amanda Moynihan – Going strong and you have already come so far!

Coach Stephanie’s Tip:  Take a moment, before the workout starts, to say hello to a Fit WOW Woman, someone whose name you don’t know yet. Isn’t it just common courtesy to get to know your teammates? And who knows? Something the two of you share may change your life!
—-
Dear Ladies,
What a super workout week! On Wednesday, Michaela R helped me with the track workout in Walnut Creek. Christie, Jill, Michaela, and I warmed up at Las Lomas Track then the ladies ran and I timed. They did 8 400’s at a fast clip. And I mean FAST! This was Michaela’s first venture onto the track and she did a great job!

Mentor Robbi C led the Lake Merritt workout on Wednesday night. We had 3 new participants – Julie, Angela, and Tina. Welcome ladies! And thanks to Robbi for helping out. Did everyone have fun?

On Saturday, our Lake Merritt walking group, led by Mentor Christy G, had 7 women walk the lake at a brisk pace. Dawn, Willie, Michelle, Denise, Francina, Christy and I carried on a lively conversation along with a good pace. Francina and Denise, please come back! And Dawn, Michelle, and Willie, you ladies are amazing! They already did one lap before joining our group at 8:30!

Sunday was definitely the highlight of the week. Our run across the Golden Gate Bridge drew 25 women to Sports Basement at 8AM to head out and over! The weather was perfect! Read the comments on the Winners’ Circle to get a sense of the wonder of the day. Magical! Thanks, once again, to Lauren G for taking photos.

Training is picking up and I hope you all continue to train smart. This last weekend, some of you were out for 2 hours and 10 minutes.

Drinking and eating are an essential part of smart training and, as I have mentioned before, start adding energy at the beginning of your run and continue throughout. Do not wait until you feel tired because you then have a minimum of 20 minutes to fill before new nutrients get to work in your body.

Proper fueling is unique to each of us. However, you must try different things or you won’t know what works for you. My talk, this Saturday, for those of you who have access to the coaching calls, will be about training nutrition. Saturday, 4:30 PM, is the live call. I will send you a recording of it if you request and can’t be there for the live call. (These calls are available to Couch to Accomplished – Best of the Best, Mentors, and certain members). If you are not sure of your status, contact me through the Winners’ Circle.

This coming week, we are upping the ante a bit in the workouts. In other words, I am asking you to go a bit further or harder. Half marathoners will be doing the same distance as last week so I am asking you to run a bit harder (hills at Inspiration Point) or put in the additional 10 minutes (a full 2 hours and 20 minutes) if you are working from time, not miles.

Relay Team Trainees should be running 70 minutes this weekend. For best results you want to put in the time, if you are a novice, and not worry about speed. If you are experienced, you should be pushing the pace and working on technique.
Everyone please remember:

  1. Breathing
  2. Legs
  3. Arms

Get in the zone and work on those three pieces of your training, in that order. You will be a better runner if you do.

Whether you run Saturday or Sunday you will have hills to contend with. Remember what I have said about approaching hills. Be confident and you will do just fine!

7 Weeks to Blastoff! Go WOW Team!
Coach Stephanie


February Birthdays and Special Occasions

  • Kathleen G
  • Jana C
  • Lindsay J-E
  • Kristen B
  • Eileen K

Still on the Roster:
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.


Shoe Clinic, Walk and Walk/Run Clinic at See Jane Run – Sunday, Feb 12, after our workout at Inspiration Point, I will be talking about the walk and walk/run clinic on Feb 18 and See Jane Run is offering a shoe clinic (and 20% discount if you buy).
Starting time: 11:00 it’s free to everyone to attend


February 18 – Walk and Walk/Run Clinic, geared to new walkers and aspiring run/walkers who want to race the 5K in Oakland or See Jane Run. 4 hour clinic at the Emeryville Marina. WOW Team Members discount price is $29, Best of the Best Members are Free. Retail price $59. Details on meetup.
Starting time: 8:00 at Emeryville Marina


Nike Women’s Marathon and Half Marathon in October – I know there is interest in doing this. You may also know that it is a lottery! Therefore, we need to enter our team soon (we will be notified) and I need SOMEONE to volunteer to handle the details. It’s just stuff on the internet and emails. Who wants to step up? No experience necessary!


Say something nice about the WOW Team on Yelp, send me the link, and you will receive a gift from your loving Coach http://www.yelp.com/biz/go-wow-team-oakland


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/


Relay Teams Could I get an update from Iris on team 2, please? Are we starting a third team?


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 PrizeWOW 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 25, 2012 – Oakland Running Festival, http://www.oaklandmarathon.com
April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
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
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
Aug 26, 2012 – Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
November 18, 2012 – The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe


Photos:
#1 – Coach Stephanie prosthelytizing once again (prosthelytizing – the act of persuading (or attempting to persuade); communication intended to induce belief or action)
#2 – A meetup point on Sunday's Golden Gate Bridge run
#3 – About to cross the bridge on Sunday's run
#4 – One last hill before reaching the bridge
#5 – Pam S from last year's run on the bridge – Photos 1 – 5 taken by Lauren Ganes
#6 – Lauren G and Robbi C after 2011 Oakland Half Marathon. Photographer Unknown


If you want to make a comment, please do so on facebook. Thanks!


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!

The Weekly Pep Talk Start January 30, 2012

The Weekly Pep Talk #179
Start January 30, 2012

The Weekly Pep Talk – 8 Weeks to Go! Golden Gate Bridge this Weekend

Words to live by:  Patience and fortitude conquer all things. – Ralph Waldo Emerson

Woman of the Week: Lizette Byer deserves credit for her patience, fortitude, and drive, now taking on a century ride and the Oakland Half Marathon! Go Lizette!

Coach Stephanie’s Tip:  When members post in the Winners Circle you are not only sharing your story but you are letting us get to know you as a whole person. Running and fitness is essential to us WOW Women but it is not the whole story of who we are, by any means. Let’s get to know each other through the Winners Circle.


Dear Ladies,

Another great week and no rain!

You ladies are going strong, literally and physically! I am so proud! With 8 weeks left we are moving up in miles and the endurance it takes to complete them. I am deeeelighted that you are taking me seriously and putting in the time but not worrying about the distance.  On Saturday, our small group consisted of Beth R, Elaine P, Ann R, and me. We all put in about 60 minutes with Ann planning to add another run in the afternoon. I enjoyed the warm-up and workout ladies. Good job!

On Sunday, we had 18 women join us at Sports Basement in Walnut Creek for up to 120 minutes of running or walking. Robbi C, Rowena R, Lizette B, Eileen K, Julie Y, Amanda M, Michaela R, Iris T, April N, Miriam R, Ellen G, Lauren G, Kelly W, Pam S, Kathy W, Lily C-D, Kyoung, and I were out there pounding the pavement and hitting the hills hard! That hill about 3.5 miles out is no piece of cake!

Now is a time to make sure you are staying hydrated and getting enough calories before, during, and after the workout. On runs over 60 minutes, you should be carrying your own water or electrolyte drink during our training runs.

I recommend drinking shortly before you start your run (5 min or less) and continue to add 2 – 4 oz every 10 – 15 minutes. If this sounds like a lot, it’s because most of us do not take in enough water. Being under-hydrated will cause leg cramps and overall cramping, along with fatigue. Your body needs enough water (and nutrients – which means calories, too) to keep the muscles working properly and to transport toxins out of your body. Even on a cold day you are sweating and losing water through your skin and mouth.

Adding water in small doses, fairly often, gives your stomach a chance to deal with it without being deluged. A huge cup of water in the middle of a run can cause stomach upset, burping, and a slogging feeling as you run.

So, your assignment for next week is to carry some water with you. There are some drinking fountains along the way however, it is best for you to be prepared to take care of yourself and not rely on others. It’s just a good back up since other things can and do go wrong.

I will bring along some GU and shot blocks for you to try next weekend, as we run across the Golden Gate Bridge! Should be beautiful!
Keep up the good, smart, strong training. You ladies are awesome!

Go for it!
Coach Stephanie

P.S. The Winners Circle Journal Entry is to keep us accountable as well as to share what is happening in our fitness journey. Please post your entries. Learn about us. Keep us in your training loop and share those awesome WOW stories that make life interesting. Thanks!
___
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.

Shoe Clinic, Walk and Walk/Run Clinic at See Jane Run – Sunday, Feb 12, after our workout at Inspiration Point, I will be talking about the walk and walk/run clinic on Feb 18 and See Jane Run is offering a shoe clinic (and discount if you buy).Starting time: 11:00 it’s free to everyone to attend.

February 18 – Walk and Walk/Run Clinic, geared to new walkers and aspiring run/walkers who want to race the 5K in Oakland or See Jane Run. 4 hour clinic at the Emeryville Marina. WOW Team Members discount price is $29, Best of the Best Members are Free. Retail price $59. Details on meetup.
Starting time: 8:00


Nike Women’s Marathon and Half Marathon in October – I know there is interest in doing this. You may also know that it is a lottery! Therefore, we need to enter our team soon (we will be notified) and I need SOMEONE to volunteer to handle the details. It’s just stuff on the internet and emails. Who wants to step up? No experience necessary!


Please yelp the WOW Team if you have something wonderful to say. Thank you! http://www.yelp.com/biz/go-wow-team-oakland


Change Coaching calls to Saturday at 4:30, starting in February. This might or might not be better but I wanted to give it a try.
New Day: Saturday
Live Call Time: 4:30 PM
Not available but have a question? Post your question on our facebook public page at facebook.com/gowowteam and I will answer it on the call.
The format will be a change now to answering questions and recording those answers for anyone who requests the recording. So, you have the option of calling in and talking with me, live, or posting a question and I will answer it on the call, to share with all the other callers and have for you as a recording if you let me know.



Recap from prior weeks:
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

Relay Teams – Could I get an update from Iris on team 2, please? Are we starting a third team?

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.

This week details:
Look on meetup for locations and follow your training program for day to day details. Please RSVP.

Important! Our weekend workouts are not based on speed. The purpose is ENDURANCE. Each running workout has a reason. Please be aware of them.
Remember, we are in this for a lifetime! Build your base, get your strength, and remain uninjured so that you can run like a gazelle when the time is right, and for the rest of your life!


Upcoming random races and opportunities:
Feb. 19, 2012 – The Arizona Marathon, Half Marathon, Relay, and 5K, http://www.thearizonamarathon.com
March 25, 2012 – Oakland Running Festival, http://www.oaklandmarathon.com
April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
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
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
Aug 26, 2012 – Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
November 18, 2012 – The Lady Speed Stick® Women’s Half Marathon Tampa
www.womenshalfmarathon.com


Photos:
No 1 – great sneaker photo from Mary Beth Thomas
No 2 – Kiera and Filomena at the WOW Team Oakland Expo Booth in 2011. Photographer unknown
No 3 – Ann and Bruno, we miss you both! photo by Jen Garcia
No 4 – Lauren, Ellen, and Heidi on their way to the Golden Gate Bridge. Photographer unknown


How to Perform Super-Slow Weight Lifting (Coach Stephanie says, I’m going to try this… sounds good)
By aggressively working your muscle to fatigue, you’re stimulating the muscular adaptation that will improve the metabolic capability of the muscle and cause it to grow. McGuff recommends using four or five basic compound movements for your exercise set. These exercises can be done using either free weights or machines. The benefit of using a quality machine is that it will allow you to focus your mind on the effort, as opposed to the movement.
Dr. McGuff recommends the following five movements:

  1. Pull-down (or alternatively chin-up)
  2. Chest press
  3. Compound row (A pulling motion in the horizontal plane)
  4. Overhead press
  5. Leg press

Here’s a summary of how to perform each exercise:

  1. Begin by lifting the weight as slowly and gradually as you can. The first inch should take about two seconds. Since you’re depriving yourself of all the momentum of snatching the weight upward, it will be very difficult to complete the full movement in less than 7-10 seconds. (When pushing, stop about 10 to 15 degrees before your limb is fully straightened; smoothly reverse direction)
  2. Slowly lower the weight back down

Repeat until exhaustion. (Once you reach exhaustion, don’t try to heave or jerk the weight to get one last repetition in. Instead, just keep trying to produce the movement, even if it’s not ‘going’ anywhere, for another five seconds or so. If you’re using the appropriate amount of weight or resistance, you’ll be able to perform four to eight repetitions). Immediately switch to the next exercise for the next target muscle group, and repeat the first three steps. When done in this fashion, your workout will take no more than 12 or 15 minutes. For more information about Super-Slow resistance training, please see my interview with Dr. McGuff.


Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team publicfacebook 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!

Comments? Please post them on facebook. Thanks!


The Weekly Pep Talk

The Weekly Pep Talk – Moving and Grooving and Finishing Week 3
Start January 23, 2012

Words to live by:  
I constantly remind myself that resting takes confidence. Anyone can train like a mad man but to embrace rest and to allow all the hard training to come out takes mental strength. – Ryan Hall

Woman of the Week:  This week goes to Eileen Killory. You are getting stronger and giving so much to your team mates. Thanks Eileen!

Coach Stephanie’s Tip:  The improvement phase comes from the recovery and rest portion of your training. So train hard and rest with conviction!


Dear WOW Women and Interested Readers,

It is Tuesday night and I am working hard to get this out to you. I am actually putting on a webinar tonight with Fit Approach. It is called 3 Essentials to Improved Running. If it goes well, I may do it again. Any interest?

On to training…We had another great week and I am seeing the determination in you getting even stronger as your bodies get stronger too.

Some of you are talking pain and we are getting these issues addressed right away. This is so smart! I’m really proud of you.

You are also listening to the purpose of each workout – tempo, endurance, and speed. I want you all to train smart and have amazing success. This will come from listening to your bodies and listening to what I offer in my coaching and learning modules.

And finally, be sure to follow the training programs for your specific distance and goal. This week I will not post them in this newsletter. Try to follow the entire week’s worth of training, all of which is available to you on the website.

I want to thank mentors Eileen K and Michaela R for helping out last Wednesday at our workouts at Lake Merritt and Walnut Creek. With a dark track at Las Lomas, participants Miriam, Anna, Amanda, Christie, Michaela and I still did a timed 2 mile after our warm-up. What good sports you all were!

Eileen led the workout at Lake Merrit since I was in Walnut Creek. From all reports she did a great job and no one was lost! Thanks Eileen.

Saturday, I met Christy G at Lake Merritt, for her morning walk group and we had Dawn, Willie, and Michelle join us. They are ready to train for Nike or the San Jose Rock’n’Roll Half Marathon. Who else wants to do one of these?

Sunday, we had a great turnout and the first 60 minutes of our workout was rain-free. Then, the rain came down pretty steady but did not dampen the spirits of the WOW Women. Everyone who had 100 minutes (or 9 miles) to do, finished the task. Marvelous!
The talking test, as opposed to using too many electronic devices worked quite well. You are a good group of women! All 22 of you who showed up on Sunday!

This week’s pep talk is going to be very short because I am short on time to get it out to you and the rest of the week is crazy.
Be sure to post your questions on the Winners Circle, our public facebook page, or meetup. I’m always interested in hearing from you.

Go WOW Team!
Coach Stpehanie
P.S. You are all awesome! Don't forget it!
 
Recap from prior weeks:
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/

Relay Teams – Could I get an update from Iris on team 2, please? Are we starting a third team?

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.

This week details:
Look on meetup for locations and follow your training program for day to day details. Please RSVP.

Important! Our weekend workouts are not based on speed. The purpose is ENDURANCE. Each running workout has a reason. Please be aware of them.

Remember, we are in this for a lifetime! Build your base, get your strength, and remain uninjured so that you can run like a gazelle when the time is right, and for the rest of your life!
 


Upcoming random races and opportunities:
Feb. 19, 2012 – The Arizona Marathon, Half Marathon, Relay, and 5K, http://www.thearizonamarathon.com
March 25, 2012 – Oakland Running Festival, http://www.oaklandmarathon.com
April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
May 17 – 19 – Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com

Your Membership includes:
*Several workouts throughout the week in various locations with our main workouts on Wednesday and Sunday
*Learning modules that take you from couch to accomplished. These webinars offer invaluable information that will make you a better runner and take you, step by step, through the entire running process from your first step to crossing the finish line in your chosen race.
*Online coaching with Coach Stephanie
*Training programs for 5K, 10K, and half marathon with daily instructions
*The Winners Circle
*Cross training is described in the modules and starts with Module 1.
** Power Walk/Recovery Walk description is available on Module 1, From Dream to Reality
***Workout Basics are described in Module 1 of the online learning modules.

Photo of WOW Team Mentors at opening day, Jan 8, 2012.  Julie Y, Lesley T, Elyse T (SF Sport and Spine), Robbi C, Ann R, and Eileen K. Taken by Lauren Ganes.

 


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!

The Weekly Pep Talk Start January 4, 2012

The Weekly Pep Talk
January 4, 2012

"It's not my job to motivate players. They bring extraordinary motivation to our program. It's my job not to de-motivate them." – Lou Holtz

Woman of the Week:  Kiera Newton, winner of the free registration for upcoming Oakland Half Marathon. Go Kiera! (Kiera is third from the left with team mates Filomena, Lauren, Kiera, and Kosheno)

Coach Stephanie’s Tip:  Steady as she goes. Jump into 2012 full of vim and vigor but temper that energy with a bit of patience. Good things come in fitness through time and dedication. You will reach your goals if you are patient and realistic, along with getting TOTALLY PSYCHED about the great things in store for you in 2012!



Dear WOW Women and Interested Readers,
I am EXCITED about 2012! We have an incredible year ahead and it starts this week! As our first week of training for the Oakland Run Fest I want to encourage each of you to push your limits. In other words, I encourage you to dream big and train hard.

This, as most of you know, does not mean to train for too much too soon. What I mean is that I want you to set a goal and put your heart and soul behind accomplishing it. I will help you with being realistic about distance and speed and how to improve. Your team mates will provide the encouragement and moral support. You need to bring the motivation. I don’t want you sabotaging your goals by not allowing time or not truly committing to the task at hand.

We are going to have a lot of fun! There is nothing better than training with others, making new friends, and learning a new skill while working toward a substantial goal. I want you to leave each workout feeling psyched about the next one! I want you to be tired and proud of what you’ve accomplished. I want you to work hard and know that you are making progress, with each step!

The first step is to come out and get moving with WOW! We have our veteran WOW Members returning Jan 4. Yahoo!

New participants are encouraged to come to our Pre-Season Race Introduction Clinic on Saturday, Jan 7 and/or our Training Kickoff on Sunday, Jan. 8.

Details for the many wonderful things that happen with the WOW Team can be explored, initially, by going to our website and clicking on the Resources Tab. The WOW Web Address is http://GoWOWTeam.com.

2012 has so much potential. Let’s jump in with our eyes wide open, ready for the wonders of fitness, friends, and fun, all in one package…The WOW Team!

Go For It! and Set that Bar High!
Coach Stephanie


And the winner is! Kiera Newton is the lucky winner of our Oakland Run Fest Drawing. OK Kiera, time to get serious about your training…


Happy January Birthdays – Laura Lance, Coach Stephanie, Iris Torres, Pamela Brenman


Oakland Relay Teams If you are interested in this topic, please contact Eileen by posting on the Winners Circle to let her know of your interest. I believe she was forming a team.


Questions, Comments? – Start at the Resources Tab on our website and take it from there


Set your goal. Take action. Get Moving! Go WOW Team!

Go WOW Team is an all women's, year-round training group. The kick-offs are open to EVERYONE. We hope to meet you soon!

Go WOW Week 2-15-2011

Welcome to Go WOW Week 2-15-2011

Here are the times and locations for this week’s workouts plus a little more. Want more than a week’s worth? Go to the calendar tab for dates into the future. Need directions? Go to 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 February 14 – 20, 2011

Join WOW – Fit Women of the World Today!

Please RSVP for workouts at meetup or on our facebook page. While there is no additional fee for current members, and your first visit is FREE, 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 7 of 12


Wednesday, February 16 – 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.

Please RSVP on meetup at http://meetup.com/gowowteam


Wednesday, February 16 – 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: Please RSVP at meetup.com. Thank you!


Wednesday, February 16 – Introduction and Sign up for the WOW Team/See Jane Run Half Marathon Training Program, 6:30 PM. Join us!

Where: See Jane Run in Danville

Map link: Click here

What: Learn the details about training in Contra Costa County with the WOW Team

When: 6:30pm

Details: 12 Week Training Program. Workouts for walkers and runners – beginners through experienced athletes.

Meetup link: Please RSVP at meetup.com. Thank you!


Thursday, February 17, 2011 – Runners Boot Camp

Where: Kezar Stadium

Map link: Click here

What: Strength training and complimentary movement for increased performance while running

When: 6:30pm

Details: Workouts change each week. Bring water and layers. Meet in the cul de sac near the gate entrance on Arguello.. Look for a group of women and the WOW white board. Coach Stephanie will wait at the entrance until 6:35. We generally start on the upper track in the northwest section near or on the bleachers if you arrive late.

Please RSVP on meetup. Thank you!


Saturday, February 19, 2011 – Intermediate Runners Train for the Oakland Running Festival

Where: Sloat Blvd, at Java Beach Cafe, across from the Zoo

Map link: Click here

What: Intermediate/Experienced runners and run/walkers keep working on improved speed and endurance

When: 8:00am

Details: Bring water and snacks. Limited water on the course. Periodic bathrooms and porta potties. Try to stay after for coffee at Java Beach.

Meetup link: To RSVP click here


Sunday, February 20, 8:00am

Where: Emeryville Marina, Emeryville

Map link: Click here

What: Get going from this beautiful marina. Water and bathrooms at the beginning. Porta Potties about 4 miles out at University. No water along the way. Gorgeous!



The following are bits and pieces, not comprehensive.


Tuesday, February 22, Live Call this week. Join WOW Team Coach Stephanie.

Where: WOW’s Virtual World Online

What: Open dialogue about the world of women’s fitness

When: Tuesday 8 – 9pm

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.


Saturday, February 26, 2011 – 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: 8:00am

Details: Bring water and snacks. No water on the course. Porta Potty style bathrooms at mile 0 and mile 3.

Meetup link: To RSVP click here


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!

here

What: Intermediate/Experienced runners and run/walkers keep working on improved speed and endurance

When: 8:00am

Details: Bring water and snacks. There are some bathrooms along the way. There is water along the way. We will run through the Presidio, Golden Gate Bridge or Embarcadero.


Sunday, March 20, 2011 – Run, Walk, Run/Walk Train

Where: – Inspiration Point, Berkeley Hills

Map link: Click here

What:This beautiful area has no water along the way. Be sure to bring water and a snack if you are going for more than 60 minutes. Course is out and back


Sunday, April 3, 8:00am – Run, Walk, Run/Walk

Where: Harbor Bay, Alameda

Map link:

RSVP here


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:


Sunday, in the future – 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


WOW This Week

Here is what WOW is up to for the week of November 22 – 28, 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, November 23, 2010, 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 EVERYONE 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

Saturday, Every Other Week – Meet at Sawyer Camp in San Mateo. This week, November 27, we will be doing 60 minutes to 10 miles. Led by Coach Stephanie, Kim L, Aisling F, and Carol H. 8:00 AM. See you there!

Sunday, November 28, 8:00am ’til 10:00 – Emeryville Marina, Emeryville . Led by Coach Stephanie and other WOW Staff. Run, Walk, Run/Walk 60 – 90 minutes.

Note: If you are training for CIM Relay you should be doing close to 90 minutes at a fast clip.