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The Weekly Pep Talk

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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 Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe
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 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!

Comments? Please post them on facebook. Thanks!


The Weekly Pep Talk

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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

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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!



Note: If you have a question but cannot attend 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!

TWPT Apr 19-25

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Sarah K and Filomena B talk over upcoming races at Lake Merritt

The Weekly Pep Talk April 19-25, 2010

Dedicated to Kara W, currently volunteering in Haiti

This week's quote "Seize the day, Carpe Diem." - Quintus Horatius Flaccus 65BC-8BC

Dear WOW Members and Interested Readers,

This week's quote got me inspired to finish writing The Weekly Pep Talk. Sometimes it takes a little fire to get me moving and this quote fit the mood for this week. The WOW Team just completed our commitment to The Oakland Running Festival. It was a lot of work and also produced a lot of satisfaction. Don't you agree?

Many of you set a goal and followed through, in spite of the rest of your lives creating distractions. That said, many of you DID NOT PARTICIPATE in The Oakland Running Festival and that absolutely does not mean that you did anything wrong. As you know, your coach did not run any of the events. So there!

My point is, every day is a new opportunity. When we are faced with tough times, tomorrow might be much better. When things are AMAZING and seemingly PERFECT, that time will pass too. We all know this. The more years we spend on this planet, the more cycles we will pass through. Much of that cycle is out of our hands but, to some extent, we all have some control of our destinies.

On this note I want to invite you to continue with The WOW Team, wherever you are in your life cycle. Please SEIZE THE DAY, take control, and join us. We're here for you and we need you to help us complete the cycle and our mission: bringing lifelong fitness, through running and walking, to all women. This is a shared responsibility. Go for it! Go WOW Team! Renew right now! Click on this link http://gowowteam.com/join-us

Weekend Celebration Recap We had almost 20 women show up at Lake Merritt for our celebration last Sunday. It was a glorious day. The workout was one or two laps around Lake Merritt. Nobody got lost! Food and drinks showed up about 9:30 as we gathered to congratulate women who had participated in The Oakland Running Festival this year. Certificates were handed out to those women present and I will mail or hand out additional certificates as I see the rest of you. Join us soon! Congratulations to all of you who participated in The Oakland Running Festival.

New or renewing members: Thank you and welcome!
Beth Wrightson
Mayra Montoya
Unique ?
Karen Smith

Future Goals and Events to Pique Your Interest
Sunday, May 2 - I will be holding a 1 hour run/walk clinic after our 60 minute regular workout. If you are a current WOW Member (1 month, 6 months, or annual membership) you can join for $5. This is also open to others (male or female) who might want to learn or practice this technique for $15*.

In this 1 hour session we will cover: what and why use the run/walk technique, how to adapt it to your personal style, how to use gym boss as your timer, how to do hills, breathing, form, etc. For walkers, and novice run/walkers.

*Join us for the workout ahead of time for no extra fee.

If you want to run Bay to Breakers on May 16, go to the link at our website and check out the discount code. It's under the Training Tab/Bay to Breakers at http://gowowteam.com/wp-content/uploads/2010/01/Bay-to-Breakers-2010-Novice-Training.pdf

If you want to join me, Coach Stephanie that same weekend, at a YMCA Women's Weekend Getaway, let me know. I'll be leading the outdoor boot camps so, you have the option to sign up for them or not!

May 8 – Planning Meeting
On Saturday, May 8, Coach Stephanie will hold a meeting at her home for women who want to run the Oakland Half Marathon in under 2 hours, 10 minutes or the Long Beach Marathon in under 4 hours and 30 minutes. Mark your calendars for an evening dinner meeting to coordinate longer distance training runs and an additional speed workout in SF.

Please take this survey! If you want to race in the next year, with The WOW Team, what races would you like to train for in 2010 and beyond?
__ Bay to Breakers (May 16, 2010)
__ See Jane Run Half Marathon (June 5, 2010)
__ 4th of July Run for Hunger in Golden Gate Park (5K/10K)
__ SF Half Marathon (July 25, 2010)
__ SF Progressive Marathon (July 25, 2010)
__ UN Peace Run in Berkeley (5K/10K September 2010)
__ San Jose Rock'n'Roll Half Marathon (October 3, 2010)
__ Long Beach Marathon (October 17, 2010)
__ US Women's 10K (in conjunction with US Half in Nov. 2010)
__ CIM 4 person relay in Sacramento (December 5, 2010) This is a must!
__ Oakland Running Festival in March 2011
__ American River Parkway Half Marathon for runners and walkers in May 2011
__ See Jane Run Half Marathon and 5K in early June 2011
__ Other?

The WOW Team is growing! I need volunteers in the following areas. Please let me know if you can assist (in any of the locations):
__ Walk group coordinator
__ Run/Walk group coordinator
__ Meetup site updater (Marin, SF, So Bay, Outer East Bay)
__ Race coordinator (help with collecting fees, coordinating transportation, meeting spots, etc. for various races that WOW participates in
__ Editing the web data and newsletter and updating/uploading weekly information to gowoteam.com website, facebook, and twitter
__ Assisting with the WOW Team annual calendar
__ Assistant/Intern Coaching, for all areas - training required but, let’s talk if you are interested

Please paste this section into an E-mail and return to me at coachstephanie@gowowteam.com

Old shoes
Bring your clean old running shoes to any of our workouts and The WOW Team will donate them to Sports Basement (ongoing) or a charity looking for running shoes, like the recent Haiti shoe collection. Please make sure they are clean. Thank you!

This Week’s Workouts
Well, the week definitely sped by. Here’s the link for the rest of the week with WOW http://gowowteam.com/wow-workouts-april-19-25/

Have a great, fit week. I hope to see you this weekend.

To Fitness!
Coach Stephanie

P.S. I will not be in Lafayette on Saturday April 24 but will be at the luluemon Store Run on May 1. See you then!

Other…
Christina Hawkins will ride 25 miles on a bike to raise money for education Former WOW Team member and determined woman, Christina Hawkins is riding her bike to raise funds for education. For more details on your tax deductible contribution please contact Christina directly at kickinlava@yahoo.comor go to http://www.tourofnovato.org/index.php?Page=sponsor.php

Sara K, current member of The WOW Team has a request - Your Stuff Wanted for the DiversityWorks Garage Sale! - Contact: J Moses Ceaser moses@diversityworks.org

DiversityWorks' garage sale is happening on May 8th in San Francisco (as part of the giant annual Fair Oaks garage sale extravaganza), and we'd like to get your stuff to sell for the benefit of DW. We might be able to pick it up, or you could drop it off in Oakland, Berkeley, San Francisco, or San Rafael. Here's what we're ideally looking for: Books, CD's, Records, DVD's, Artwork and Collectibles, Sports Equipment, Games and Toys (including video games), Tools and yard equipment, Small Household Things, Office Supplies, Kitchen Stuff and small appliances, Baby/Infant/Toddler Clothing in good condition (sorry, no adult clothing), Electronics in working order (though NOT any old computer stuff), Small Furniture (NO futons, mattresses, large tables, dressers unless you're delivering day of), Food and Drinks (we also have a little grill/food stand that we set up)

TWPT Apr 12-18

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Kate W, Coach Stephanie, Kim L, Alison A, Christina - Go WOW Team!

TWPT April 12-18, 2010

The Weekly Pep Talk
A Running Commentary About Women
Sponsored by Go WOW Team
Volume 4, Issue #125
This week is dedicated to Ellen G. Lighting a multitude of candles...
Monday, April 12-18, 2010, 263 days left in the year
Send comments to: CoachStephanie@gowowteam.com

Dear Running and Walking Buddies:

While we should never take good health or fitness for granted, there can be issues that truly knock us to our knees. I would like each of us to light a candle for those WOW Members who are dealing with these kinds of issues. Many of you do not even share this information with the rest of us but we all know that bad things happen to good people, all the time. Let's all take a moment to care and send hope to all of The WOW Team who are dealing with challenges in their lives.

Unfortunately, working out with The WOW Team does not solve all of life’s problems. However, I know for absolute certainty, that movement can provide inner peace and WOW Team members can offer support, with no judgment. Join us this weekend!

I want to thank Kim L and Lauren G for leading our weekend workouts while I was learning at The Team Luna Chix Summit. Thanks to both of you. It also appears that, overall, the weather cooperated. Good deal.

Our Workouts This Weekend Include a Celebration Brunch

To read about this and much more, please follow the link to The Weekly Pep Talk in pdf.

Weekly Pep Talk

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Thank you for your interest in the WOW Team and our Free Weekly Pep Talk Newsletter, loaded with information and fun stuff about women's fitness and the WOW Team - Fit Women of the World.

If you have just been sent here after subscribing to our live Weekly Pep Talk, you do not need to subscribe again. However, if you are not sure, or if you have not joined the WOW Team Mailing list, please use the form to the right to be invited to our next, free, live call.

WOW Team training run at Alameda's Harbor Bay Ferry Landing

WOW Relay Team at CIM 2009

WOW Team Volunteers at UNA Run for Peace. Go WOW Team!

Coach Stephanie - Go WOW Team! Photo/L. Ganes

L-R Front Kerry S, Rachel C, Kiera N, Tami P, Pat G, Elke V, Coach Stephanie, Back L-R Jeff P, Brittany P, Lauren G, Kara W - Photo/J. Medsger

In October 2010 the Weekly Pep Talk went live! Members and all women who are interested in lifelong fitness can choose to read the news or participate dynamically in the live, weekly calls. Please fill in the form on this page to join our interest list. You only need to subscribe once and you will be notified on a regular basis.

Remember, current, subscribing members get to participate every Tuesday evening from 8 - 9PM.

All other interested women are welcome every other Tuesday - same time.

Want to read the printed Weekly Pep Talk? Scroll down the page and you will be able to read the current issue and several past issues. Thanks again for your interest.
For the access code to the Live Call fill out our info form on this page and you will be invited .

Paid Subscription Members are automatically included.

To join WOW go to the JOIN Tab on our home page or click here.

Go WOW Team!

The Weekly Pep Talk goes back to 2007! We'll be uploading all issues, starting with the most recent and working back. Fun reading, for sure. Where were you in 2007?

The Weekly Pep Talk through February 13, 2011

The Weekly Pep Talk through January 30, 2011 Click here

The Weekly Pep Talk Through January 2, 2011 - Happy New Year!

The Weekly Pep Talk through December 19, 2010 - CIM Madness!

The Weekly Pep Talk through December 5, 2010

The Weekly Pep Talk through November 21, 2010

The Weekly Pep Talk through November 7, 2010

The Weekly Pep Talk through October 31, 2010

The Weekly Pep Talk through October 24, 2010 - Marathon Madness!

The Weekly Pep Talk through Oct 17, 2010

The Weekly Pep Talk through September 26, 2010 - Taper, Race!

The Weekly Pep Talk through September 19, 2010 - Train, Run, Race!

The Weekly Pep Talk through September 5, 2010 - Calling All Runners and Volunteers!

The Weekly Pep Talk through August 29, 2010

The Weekly Pep Talk through August 14, 2010

The Weekly Pep Talk through August 1, 2010

The Weekly Pep Talk through July 25, 2010

The Weekly Pep Talk through July 18, 2010

The Weekly Pep Talk through July 11, 2010

The Weekly Pep Talk through July 4, 2010

The Weekly Pep Talk June-7-20, 2010

The Weekly Pep Talk May 31-June 6, 2010

The Weekly Pep Talk May 24-30, 2010

The Weekly Pep Talk May 17-23, 2010

The Weekly Pep Talk April 26 - May 2, 2010

The Weekly Pep Talk April 12-18, 2010

The Weekly Pep Talk April 5 - 11, 2010Follow this link

The Weekly Pep Talk March 29 - April 4, 2010 Follow this link

Follow Coach Stephanie's Bay Area Women's Fitness Column on Examiner dot com. Here's the link

Follow the WOW Team on Facebook. Here's the link

Follow the WOW Team on twitter. Here's the link

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Follow Coach Stephanie's Column as Bay Area Women's Fitness Writer for examiner.com

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

TWPT Mar 29-Apr 4

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The Weekly Pep Talk - March 29 - April 4, 2010

Dedicated to the gift that we all share in being able to move! Don’t waste it!

Dear WOW Ladies and Interested Readers,

Another amazing week! We now have the Oakland Running Festival behind us. For those of you who completed it, congratulations in a big way! For those who have other goals, let’s not forget what The WOW Team is about – lifetime fitness, through running and walking. We all have many more miles within us!

Be sure to go the link on our website titled “I did it!” to read the personal accounts of several of our team as they completed the races last weekend. If you participated please add your own comments by filling in the “Response” Box on the page. If you didn’t participate but want to congratulate those who did, please go to the same link and write your comments.

Read the rest of the news at ...TWPT March 29 - April 4, 2010

TWPT Mar 15-21

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Go Ann B Go!

The Weekly Pep Talk March 15 – 21, 2010

Dedicated to Ann B who just keeps plugging away at it. You have made amazing strides!

The Week in Review

Saturday, March 13 at Lake Merced – I ran with Brynden today. We checked out the Great Hiway washout near the zoo and then back tracked to Lake Merced. The weather was super. Brynden and I talked and ran around the lake and cut through at the golf course. It was a good pace and great company. Thanks Brynden! - Coach Stephanie

This Saturday our group returns to Sawyer Camp. All abilities are welcome. Details at http://gowowteam.com/directions/sawyer-camp-trail-san-mateosan-bruno

Sunday, March 14 at The Emeryville Marina - We could not have had a more beautiful day if we'd paid a million dollars for it. It was clear, crisp and contagious! Everyone was intoxicated by nature's bounty - sun, sky, land, water...and WOW members!

Some of the ladies were hitting 14 miles this week in their training for the Oakland Half Marathon and they came through like real troopers! Kara, Elke, Ann, Claire, and Melanie did 14 for sure. Jeanetta, Christy, Lauren, Minming, Natalie, Shailushi, Stephaney, Ellen, and Gini were out doing their thing. Julie and Kathleen kept each other company, Marly and Ann shared the turf with Truman and Bruno as they walked and ran with their furry friends.

Thank you Lauren G for helping out at the 3.5 and 10.5 mile aid station. Congratulations to all you 14 milers, especially the first timers!

Last weekend, Minming W finished the Paris Half Marathon with a very respectable 2 hours and 15 minute time. Go for it!

Shailushi, welcome! You fit right in! Great to have you join us.

We missed you Beth but had a great run with Natalie. To all of you who forgot it was daylight savings time, you missed a fantastic workout! Definitely your loss…

Details for The Oakland Running Festival 5K and Half Marathon

Please go to the Oakland Running Festival Website for details about picking up your bib, and the rest of the things you need to know about the races on Saturday night and Sunday morning. http://oaklandmarathon.com

We’re all meeting at Lake Merritt this weekend for our final group training long workout before the big event. This week is a taper week so 5K’ers are doing a 5K and half marathoners are only doing 3 laps around the lake. 9.3 miles. A snap!

Coach Stephanie will be holding 3 discussions about the races during our workout this coming Sunday.

8:15 - Half marathoners will start the course while 5K Racers stay behind for our talk

5K Runners and Walkers – we will meet before you take off for your one circuit of Lake Merritt. We’ll go over where to meet, what to wear, eat, and I will answer any questions. [b]9:50[/b] I will go over details with the first wave of half marathon trainees who will have completed the 9.3 miles in 95 minutes or less...

[b]11:00[/b] I will go over details for the second wave of half marathon trainees who will have completed 9.3 miles in 2 hours 30 minutes or less.

I will be selling WOW t-shirts on Sunday for any of you who will wear them in the race! I have all sizes and the cost is $25. I’d love to see a large group of you WOW Women dressed to race in your WOW t-shirts. I’d be extra proud! Make your checks out to ALTB International, Inc. please.

Upcoming Events In addition to our ongoing fitness workouts, The WOW Team will be training and participating in The Martinez Brickyard Run – April 18 The Bay to Breakers- May 16 The SF Half Marathon and Progressive Marathon/5K – Jul 25 The San Jose Rock’n’Roll October 3 The Wine Country/Healdsburg Marathon and Half Marathon on October 10 The CIM 4 – Person Relay on December 5, 2010 – End of Season! Everyone is invited to participate in this fun event! If you would like to train for any of these events, please contact Coach Stephanie for details. And, for the calendar of all WOW workouts go to http://gowowteam.com/calendar or visit the home page for all the current, breaking news, and maybe a bit of gossip at [url=http://gowowteam.com]http://gowowteam.com [/url] I am so proud of all of you who made the commitment and stuck with the training for the upcoming Oakland Running Festival! It is truly close now. This week we are tapering. The hard work is over. Now you get to reap the benefits of your labor by one more major push. I know you can do it. You know you can do it. All you need to do now is do it! Go for it! See you soon, Coach Stephanie

"Choose a job you love, and you will never work a day in your life." - Confucius --

Coach Stephanie Atwood

http://gowowteam.com Road Runners Club of America Certified Long Distance Running Coach National Academy of Sports Medicine Certified Personal Trainer Subscribe to Coach Stephanie's Bay Area Women's Fitness Column at Examiner.com http://www.examiner.com/x-21216-Bay-Area-Womens-Fitness-Examiner

Follow us on [url=Facebook at http://www.facebook.com/pages/Go-WOW-Team-We-are-The-WOW-Team-Fit-Women-of-the-World/215391204501]Facebook[/url] Follow us on Twitter at twitter.com/gowowteam Health and Fitness Professional NEtwork at http://www.hfpn.com/Back-Office-cid-1449.html With long distance running, sports nutrition, and personal training certification, Master's Competitor Stephanie Atwood is the ideal trainer and coach. Stephanie also speaks about being "Fit for Life", a story of tragedy and triumph that ranges from winning races, climbing Everest, death, cancer, and growing up as a DeBolt - the family that inspired the Academy Award winning movie "Who Are The DeBolts and How Did They Get 19 Children?".

WOW Workouts Mar 1-7

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Listen up. This stuff is important!

For the Week of March 1-7, 2010

Here's what WOW is up to this week.
Join The WOW Team - Fit Women of the World for fun and some honest sweating as we walk or run our way to lifelong fitness.

Tuesday, 6:00 AM Kezar Track, San Francisco, 60 minute intervals for runners only. Must RSVP by Monday at 9:00 AM

Wednesday, 6:30 PM Piedmont High School Track for all abilities

Thursday, 6:30 PM Las Lomas Track in Walnut Creek. Track for all abilities

Saturday, 8:00 AM, Sawyer Camp, San Mateo. All Abilities Welcome

Sunday, 8:00 AM. Practice at The Berkeley Marina. Meet at Sea Breeze Market

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

Oakland Running Festival Trainees. Here is this week's long run/workout
  • 5K - 60 minutes*
  • Novice Half Marathoners - 3 hours or 13.1miles, whichever comes first
  • Intermediate Half Marathoners - 13.1 miles (1 miles warm-up) plus 12.1 miles on pace
Fitness Forever? - 60 minutes or more. You choose.

EVERYONE does a 5 minute walking warm-up. After that you are free to break into your chosen workout style. If you are timing yourself, wait until you reach mile one to start measuring your time/mile.

*Depends on your ability - go for at least 45 minutes "pushing yourself". The rest is to increase your time on your feet.

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

Go WOW Team!

WOW Workouts Feb 8-14

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Go WOW Team!

For the Week of February 8-14, 2010 Here's what WOW is up to this week. Join The WOW Team - Fit Women of the World for fun and some honest sweating as we walk or run our way to lifelong fitness. Tuesday, 6:00 AM Kezar Track, San Francisco, 60 minutes for runners only, not walkers, yet. Wednesday, 6:30 PM Piedmont High School Track for all abilities Thursday, 6:30 PM Las Lomas Track in Walnut Creek. Track for all abilities. Saturday, 8:00 AM, Java Beach at the Zoo. Tempo Run 60 minutes Sunday - 2 Separate Workouts 8:00 AM, Harbor Bay Ferry, Alameda 45 minutes to 10 Miles 8:00 AM Heather Farms, 45 minutes to 10 Miles
Oakland Running Festival Workouts
5K - 45 to 60 minutes (5 min warm-up, 30 minutes steady, remainder of time DPA*) Novice Half Marathoners - 2 hours (120 minutes) Intermediate Half Marathoners - 10 miles
 
 Fitness Forever? - 60 minutes or more. You choose.
 
*Depends on your ability - go for at least 30 minutes "pushing yourself". The rest is to increase your time on your feet.  Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com or Coach Rob at coachrob@gowowteam.com Go WOW Team!

TWPT 5 Feb 1-7

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Cim Relay 2009 from L to R Heidi H, Coach Stephanie, Ellen G, Yolande S, Christy G - Go WOW Team! Photo by Abby Solomon, www.live for it all.com

The Weekly Pep Talk, February 1 - 7, 2010 Week 5 of Training for The Oakland Running Festival! This week is dedicated to Stephaney Claybon who is sticking with the plan. You are going to make it Stephaney! Dear WOW Participants and Interested Ladies, We are almost half way through our training for The Oakland Half Marathon and 5K. Can you believe it? How do you feel? Are you getting stronger? More confident? Are you following your fitness and training plan? I hope so! Those of you who let the WOW Team help with your training have the benefit of others out there to cheer you on, to share the hassle of getting up early and getting to the track before or after a long day. You have support! I commend you for doing what you are doing. And you, my friend, will be the one who benefits most by following through with this commitment. Keep it up! You are making great progress! I'm proud of you. Kudos to the following ladies who participated in last week’s WOW Workouts: - Melanie A, Barbara A, Lizzy A, Filomena B, Jennifer B, Stephaney C, Estee D, Claire D, Susan D, Cathy D, Sarah H, Lauren G, Patricia G, Joanne G, Christy G, Ellen G, Susan G, Sheryl G, Gini H, Heidi H, Helene H, Brenna J, Sarah K, Kathryn L, Kim L, Jeanetta M, R and J M, Mayra M, Kiera N, Sarah N, Tami P, Ludy P, Pam Q, Kerry S, Cosette T, Sarah T, Lizzie V, Elke V, Kara W, Jennifer W, Minming W, Julie Y. My apologies if I missed your name. Did you sign in? Good Fat, Bad Fat? The article is on line at examiner.com and you can link to it from the Go WOW Team website.  Free Coupons are Here! - Tree Top trim delivered free coupons and pedometers for you WOW Ladies, because you are so wonderful! Please follow the link at http://gowowteam.com/free-offer/ to see all the details and how you can get your free “stuff”. The WOW Team Challenge - Some of you must be getting close to your first level prize after 10 hours of working out with WOW. Kerry S, I think you must be there already! Send your hours of working out, the date, and the location and we will verify it and bring your prize to the next workout. Go WOW Team! Drawing Winners As promised, I have drawn a name from each week for the past 4 weeks of workouts with WOW. Those winners each receive a bottle of Tree Top trim juice drink (flavor of their choice). Just show up at one of our workouts and ask for your prize. Winners are: Kerry S Joanne G Sheryl G Susan G   Happy Birthday to Kathleen G! Mark your calendars! Note All workouts are listed at http://gowowteam.com/calendar. Additionally, I am working hard to get all routes for our workouts on the website. We’ve got Point Isabel set up for this weekend and, you can always look at the track workouts on the site. I’m still working on the details for each long run but that is coming soon.   February 21 – ALL WOW Members Fun Run/Practice in Walnut Creek with a brunch afterward sponsored by lululemon. Come out and run your workout from 50 minutes up to 11 miles and celebrate that we are HALF WAY through our training for The Oakland Running Festival Half Marathon and 5K! This will be the ONLY workout site for the day. We’ll meet at Lafayette Reservoir. Details on parking and route to follow…   February 28 – WOW Members will do their 12 miles, 2 hours 40 minutes, or 60 minute workouts at Sawyer Camp, San Mateo. This site is a great place to check your pace, speed, and stamina on a gorgeous out and back route. Coach Rob may also offer a WC workout but this location will be the “Inner East Bay” location for the day. I chose it because it is fun, safe, and a great place to put in the time and check your pace with mile markers along the route.   March 7 – All WOW Members will meet in Oakland to practice on the actual half marathon course. We will meet up with the Lake Merritt Joggers and Striders to practice on the real thing – the actual Oakland Half Marathon Course. Come on out and join us! Afterward, anyone who wants to “splurge” on the seafood buffet at the Lake Chalet (on Lake Merritt) can certainly eat without guilt and partake of the delicious seafood! This will be the ONLY workout site for all members. March 21 – Lake Merritt Practice/Taper and Pre-Race Pep Talk WOW Women will taper today in preparation for next week’s 5K and Half Marathon. After our run around Lake Merritt we will meet to discuss strategy for next week’s BIG EVENTS! April 10 –Martinez Brickyard Race for Walkers and Runners – WOW Team Discount For those of you not participating in the Oakland Running Festival OR if you want to race again, this hilly 4 or 8 mile course is a classic “home-town” event. WOW Members are eligible for a discounted $17 race entry fee which includes a tech t-shirt. Your coach will be there, will you? Details at http://www.brickyardrace.com   Note: Discount registration is for WOW members only. Current members will have an attachment to this E-mail. All others please join The WOW Team for all it has to offer. We rock!! Correction! Kara Waltz is a dynamite chiropractor and member of WOW. She spoke with us last week about injuries and I listed her contact information in error. Here’s the update:   “Thank you for including my email on your emails as a resource.  However, you listed my email incorrectly.  My correct email is kara@alivechiropractic.net and our website is http://www.alivechiropractic.net Thanks and see you Sunday! KW Weekly Workout Information This week’s current workout information will be confirmed and posted on the main website and on each local geographic site. http://meetup.com/gowowteam - Oakland, Berkeley, Alameda, Hayward, etc http://meetup.com/go-wow-team-oeb - Walnut Creek, Concord, Pinole, Martinez, etc.   http://meetup.com/go-wow-team-mc - Marin County http://meetup.com/go-wow-team-sf - San Francisco http://meetup.com/go-wow-team-sobay - South Bay Have a great week. I hope to see you! Coach Stephanie Tues – Track 6am Wed – Track 6:30pm Thurs – Track 6:30pm Sat – Long run or walk 8:00am Sun – Long run or walk or run/walk 8:00am Details? Go to http://gowowteam.com or follow this link Go WOW Team!  Become a fan of The WOW Team on facebook or twitter  “The greatest wealth is health” – Virgil